Your How To Guide For Weight (Fat) Loss

You want to lose some weight?  Here is how you do it!

All you have to do, is burn more calories than you take in (eat) throughout the day.  Problem solved, good luck!


This is Cody, Cody lost 4 of these 5lb fat chunks using these tips and a proper exercise program. Be like Cody, be successful. 

Just kidding, I wouldn’t leave you hanging like that!  It really is that easy, though.  To lose weight, the only thing you need to do is use more calories during your day than the calories you eat.  It pains me to say this, but it’s true… as far as straight weight loss goes, it does not matter if you are eating chicken, rice, and broccoli or if you are eating Twinkies and Snickers.  As long as your calories consumed stays under your calories burned for the day/week, you will lose weight.  But, when most people say “I want to lose some weight” what they really mean is, they want to lose fat and not lost muscle.  Which takes a different approach.

Now, with that being said if you want to actually look fit, in shape, or sexy after you lose the weight, it’s going to take a little more effort and planning than just eating fewer calories.  You are going to have to exercise, preferably resistance training, and plan your meals along with eating better quality foods in those meals. That exercise needs to be something that challenges you. Something that makes you work, hard.   I think people are afraid to do the proper exercise intensity and style because they see it as being too difficult (and it should be difficult!), but in reality the workouts are the easy part.  If you talk to almost anyone who has been working out or training for a long time, I will almost guarantee they will tell you the hardest part is not the gym, it’s the meal preparation.  It takes time, and sometimes what it takes is making boring food, but more importantly it takes consistency…It doesn’t always have to be chicken, rice, and broccoli. If you plan things out you can get a little more variety! The planning is key here.

So, how much should you eat? That answer is different for everyone.  If you really want to determine the exact calories you should be eating you have to do some math. By putting a few numbers into the Basil Metabolic Rate formula and deciding how active you are (or are going to be), you can determine how many calories you should be eating.  (If you would like to find this out just shoot me a message and I’ll help you figure it out.)  But, as a general guideline most women need around 1500 calories and most men around 2000 calories for the day. Again, if you are the size of Shaq, or you have bodybuilding goals, those numbers probably aren’t going to work for you. But, for the average man and woman they can be a good starting point.

What do these numbers mean? They mean that you’ll need to track what you are eating, at least in the beginning.  If you don’t keep track, how do you expect to know how many calories you are eating throughout the day? It doesn’t work if you don’t track, at least in the start of your program. You may get to a point where you are eating a majority of the same foods and you just know how many calories they have.  At that point, as long as you are still having success towards your goals, then you may be able to forgo the tracking for a while. Until you reach that point, keeping track is a great place to start. I bet you are eating way more calories than you think you are!  If you would like to use an App on your phone there are a few that I suggest. The first is called FatSecret (feel free to add me as your Trainer) and the second is MyFitnessPal (I’ll be your friend on here too).  These are very convenient tools. Plus, who doesn’t have their phone on them at all times to keep track of their food?  But, there is still something to be said about using old-fashioned paper and pen.  Something about the mind-body connection to actually writing it out makes a difference sometimes.

Now, on to the easy part. Exercise. Pick something you enjoy doing, that is going to make you sweat or breathe heavy, and do that almost every day.  If you need guidance in this part of it, find someone who has some experience and can help you out. Preferably a fitness professional, like myself.

There you go, this is your starting point to reaching those goals!  Take this as your sign that you need to start. Today. Right now. Stop putting it off, and get to work! Now is the best time to start!  As always, I’m here to help if you’ve got questions!


See you at the gym,




5 Tips To Stay Motivated

You’ve been working out for a while now. It’s been going well, you’ve been consistent, you’re eating well, and things seem to be going in the right direction. Then… a wall shows up. You’ve got a party to attend, a happy hour derails your consistent workout schedule, and the following day you get that feeling you haven’t had in a while…”man, that couch looks really comfortable after work.”  Your motivation starts to slide, life has interrupted your plans and your scheduled workouts.  It happens to the best of us (yes, even I have these feelings creep in once in a while, and I’m a trainer), that feeling of “eh, I don’t feel like it today” or “I’ve been good for a long time, I’ll just take today off.”   This is the beginning of the end of reaching your goals if you don’t jump in and stop those thoughts right away.

So here are a few tips on how to stay motivated to keep working out and striving for those goals!

#1 Keep A Diary

Keeping a diary of your food journal has shown to be more effective than just winging it. So why wouldn’t an exercise journal be the same? Keeping an exercise journal will allow you to go back to where you started and see how far you have come now with your exercises. Maybe your started at 1 push-up, and now you can do 300! Look at you!

#2 Try New Activities

Trying a fun and new activity is a great way to stay active while keeping your activities fresh and exciting! Now, this doesn’t mean you skip your scheduled lifting session with your trainer (You better not cancel on me…) in order to go do something fun. BUT, on those off days it is a great idea to do something active that you enjoy. For example, instead of hitting the treadmill for hours on end, try going for a bike ride with friends, or find a place to play some pickup basketball. Try looking into for a fun activity like soccer!

#3 Give Yourself A Reward

Science has proven that a reward will keep you motivated and reaching for those goals.  And, obviously, who doesn’t want a reward?  So, try telling yourself that if you get through this month of workouts you’ll get a new workout outfit, or a pair of shoes. If you think new shoes don’t make you want to hit the gym, then you haven’t bought shoes since your parents where paying the bill…so,you’re still wearing those old shoes huh? Trust me, this one works.

#4 Swimsuit Season

I’ll keep this one short, Swimsuit season.  You want to look good in that bikini or speedo right? If you’re going to wear a speedo you better be in shape guys…seriously… Anyway, beach season can be a reminder or motivation during the whole year. It is always around the corner, and everybody wants to look good when they throw on that swimsuit in front of their friends/family.

#5 Your Why

I saved the best for last. Remember why you started in the first place. What is the reason you started to workout in the first place? Did you just want to look good for summer (refer back to #4)? Did you discover some health issues that were becoming serious or life threatening? Write down your “why” on sticky notes and put them in places where you will see it. On your fridge, in your daily planner, or even better create a background on your phone and computer with your “why” on it.  Think about how many reminders you would get if it was on your phone background. I look at my phone about a million and a half times per day, that’s a lot of reminders!

Bonus #6 Get A Workout Buddy/Hire A Trainer

Having a workout buddy or someone who you have a time scheduled with to meet at the gym will help to keep you accountable and make sure you are actually making it to the gym. If you are working out on your own, finding someone to go to the gym with you, can make a huge difference on those days that you aren’t “feeling like going” to the gym.  You’ve got it on the schedule already and you can’t just leave that other person hanging to be on their own at the gym! Play up the fact that you don’t want to disappoint your buddy or trainer by not showing up, or coming up with some lame excuse as to why you won’t be working out today. If you can’t find a buddy to join you, or you are ready to commit to a trainer give me a shout here.

I hope you find a little value in some of these. These are just a few examples. Finding something that works for YOU is something I can’t tell you. You have to determine which options work and which don’t.  If you need some help, that’s what I’m here for, just let me know how I can help you!

Stay Motivated!


You Can’t Lose Weight. Yes, I Said Can’t. Here’s Why…

So, this is probably how it started…you see a friend, old acquaintance, or celebrity that looks like they’re in pretty good shape.  You have kind of let yourself go in the last few years, but think “they look really good, maybe I should try to get in shape…”  You start actually using that gym membership you’ve been paying for. You’re hitting the gym a couple of days per week, trying to eat better during the week. But, you go out on the weekends, oh and you went to a few happy hours during the week, and that Friday workout? You cut that short because it’s been a long week and you just wanted to get home… You tell yourself you are trying. But really, you had already decided that you aren’t going to reach those goals before you even started. That sucks doesn’t it?

Remember back when you said “Maybe I should try to get in shape”?  Yeah, that thought was already the death of your goals.  You know why? Because YOU DIDN’T COMMIT.  You said, maybe I’ll try it. If it happens, awesome, but I don’t want to get my hopes up… I don’t really want to give up anything in order to have success. Your mindset was that it would be nice, but I don’t really want to do what it takes. You like the idea of getting in shape, but you don’t really want to commit to sacrificing a few things that will actually get you to succeed.

Your mindset, and your willpower are your strongest attributes when it comes to getting in shape.  You don’t need to have a degree in fitness, you don’t need a masters in nutrition.  You just need the mindset of “I’m going to do this. NO MATTER WHAT.”  If you make the decision, and commit to reaching your goals. Whether you just want to lose 5 pounds, or you want to win a bodybuilding show, you will get those results. It takes commitment and being dedicated to the goal in order to reach it.  Going in saying “I’m going to try…”  that is going to fail a huge percentage of the time.  You may get lucky once, but it won’t last.


You decide you will do whatever it takes to get to that goal.  You commit to getting your workouts in during the week, and eating better, and improving yourself.  You may not have a lot of knowledge about nutrition, but that doesn’t matter. Because you committed, and then you go find out what types of foods you should be eating. You may ask a trainer at the gym (Hi, my name is Zach, I can help), or you may do a little google research (just be careful you get that info from a solid source, not some quack that is following the tapeworm diet..#stupid). Either way, you have committed to reaching success and you WILL DO whatever it takes to get there. It may take you a year, maybe less or maybe more, but you will get there. YOU WILL HAVE SUCCESS! Because you committed, made the decision, and you are willing to make a few sacrifices in order to hit your goals. And you will eventually get those goals. Maybe through trial and error, maybe from hiring a trainer like myself. (hint, one will get you there faster), but you will get there because you decided so.

So as I wrap this rant up, I’ll leave you with a challenge. I challenge you to write this out in your planner, on a sticky note on your fridge, wherever you will see it and remind yourself.  I AM COMMITTED. I HAVE MADE THIS DECISION. I WILL DO WHAT IT TAKES.  I WILL REACH MY GOALS. I WILL SUCCEED.  Write that, or some version of that, down somewhere you will see it daily so that when you are about to dive into that ice cream or chocolate, it smacks you in the face and reminds you not to screw up your goals. If you want another level of accountability, feel free to take a picture of it and post it on my Facebook page, I’ll  help you stay accountable.

I’d say good luck, but you don’t need luck. Why? Because you committed, that’s why.

Now go get it!




The #1 Exercise For A Flat Tummy Or A Six Pack. (It’s not what you think…)



First of all, I have to confess that I “gotchya” a little bit with the title. Here’s why…

There is not one single exercise you can do in the gym that will automatically give you the tummy of your dreams. Whether you are strictly a cardio person, you only do bench press, or you stay on that “ab section” of the gym floor for your whole workout, doing only one of those won’t give you a six pack.  And guess what, doing all of them won’t either… UNLESS you do this one “exercise” I’m talking about.

I know what you’re thinking, “just tell me what to freaking do already!” Well, here it is.  The one thing that will help you the most in trimming down that tummy fat is……………….. COOKING YOUR OWN FOOD.

There you go. There is the answer that I’m sure you didn’t expect (or want) to hear.  But, that’s the truth.  If you want to get ripped like Channing Tatum or Jillian Michaels, or even just slim down your midsection a few pounds after the summer of boating and “beer-ing”, you will most definitely have to start cooking your own meals.  Now, I don’t mean buying frozen prepped meals in a box or making frozen pizza. I mean buying uncooked, real food that you will have to cut, chop, wash, and cook before you eat it.  For example, buy uncooked meat (chicken, beef, pork) with some veggies (carrots, peppers, etc) and then some type of starch or grain (rice, sweet potatoes, white potatoes, yes those white potatoes are fine)  and cook them yourself.  This way you can control how much oil (you don’t need much) you cook them in. Or, you can bake a lot of foods without oil and use seasonings instead. That way you aren’t getting those extra calories out of the oils and sauces that you would if you went out to eat.

Here is something to think about. Restaurants are preparing foods so that they taste good (and boy do they taste good!), not necessarily in order to make them healthy.  Granted, some are becoming better at looking into the health side of the equation. But, most just want to make your taste buds explode with joy so you come back and eat more. That isn’t a recipe for weight loss, or health in general.  (Side note, you can make healthy foods taste delicious without all those extra calories. You just have to plan a little bit).

The biggest reason to cook your own meals may not be just to lose those pant sizes and belt notches. But let’s be honest, who doesn’t want to be trim and fit?  Whole, real foods are more nutrient dense than their processed cousins.  “And, your point is….?” the point is that you get more good vitamins and minerals out of real foods than the processed ones.  A cheeseburger you make yourself, will give you more health benefits than the one you get from the drive through up the street, which is comprised of basically empty calories (not completely empty, but I hope you see the point).  Whole foods can help you with all kinds of health benefits that your doctor would love to tell you about, or maybe he does/has already discussed them with you… They can help you lower your cholesterol, they have more fiber, which will help you…well, be more regular in the bathroom… and help to keep your blood sugar regulated which helps control or prevent diabetes, and also weight gain (high blood sugar levels lead to weight gain or diabetes, which if left unchecked or unattended to can develop into more serious issues. Like limb amputation).

So, while you’re crunching away during your noon workout (WHAT!? You don’t work out over lunch?!?!?! I can help with that…) think about what you are going to cook for your evening meal tonight. Do you want chicken? A salad? pork chops?  Then you can swing by the grocery store on your way home to pick up that fresh meal you’re about to make. (Insider tip, stay around the outer edge of the grocery store. That’s where they keep the fresh foods, and you won’t get tempted by the junk in the middle isles.)

Anyway, there is the #1 “exercise” you’ve been looking for that will help you lose that mid-section fluff.  But, don’t forget about that workout either!  You can lose weight just through improving your diet, but you can’t look sexy as hell if you don’t work hard in those workouts and build some muscle!

If you aren’t sure where to start in your weight loss or fitness journey, I suggest starting in the kitchen. But, if you need a little more guidance, or a great workout, then give me a shout. I’m here to help! You can shoot me an email right here… or head on over to my facebook page and drop me a message here

All this food talk is making me hungry, I better go cook something.

Good Luck,


Your life is making you fat.

Your house is dirty, your boss got on your case about all the work that’s piling up, and your kids keep nagging you to help with homework while you are washing THEIR clothes…  what do you do?  Turn to ice cream. Order pizza.  Go eat a cheeseburger.  Get fat, that’s the real answer.  All this stress can lead to a rise in Cortisol levels, and in turn cause you to gain unwanted weight.

First of all let’s go through what Cortisol is.  Cortisol is a hormone that is produced in your body when you are stressed (there are others also produced, such as adrenaline, but they have much different effects).  Cortisol’s job is to replenish your body after elevated stress levels, or in easy terms it increases your appetite.  Back in the caveman days this would be a good thing.  It would cause you to take in more nutrients after you had to escape from that saber tooth tiger or after hunting that woolly mammoth.  But, in today’s society the stresses are much different.  Instead of running from dangerous animals (unless that gorilla gets out of the zoo), stress usually comes from emotional or mental areas of life.  For example, you have too much to do at work and the deadline in encroaching on you much faster than you’d like, or you have too much to do around the house and only two arms to do it with. Something along those lines is where most of your stress comes from in today’s world.  The problem with that is these stresses are most likely not causing you to burn too many calories, like the cavemen were.

So what does this mean?  Well, Cortisol can stick around in your system for a long time, and if you are always “stressing” about something then guess what… yep, that Cortisol never leaves your system because you are always producing more.  So, because Cortisol increases your appetite that means if you never get rid of that hormone you will always be hungry, and in turn will be overeating.  Eating more calories than you burn means you will gain weight.  If you are eating more calories than you need, every day, every week… think about that… you could be eating yourself to obesity because you are worried about getting things done.  Seems crazy to think you could be shortening your life because you are worrying about doing that laundry…

Not only does that mean you are probably eating more quantity of foods, but because you are stressed you are more than likely going to reach for those comfort foods instead of celery.  I’m sad, where is the ice cream?  I am so worked up from my job that I don’t want to cook, I’ll just order a pizza.  Do you see where this is headed?  It’s all one big downward spiral.  Get stressed and you reach for the unhealthy options, and in turn eat more of those higher calorie foods because your stress hormones keep telling you that you are hungry… one big circle that seems tough to break.  I’m not saying a cheat meal or a cheeseburger once in a while is all bad, but if you let it those cheat meals will start happening daily, and you don’t want that.

But don’t worry, I’ll let you in on a little secret… That work is always going to be there, get it done and your boss will have more for you.  You will always have laundry that needs to get done, unless you live in a nudist colony, then I guess you can just go to the beach? Don’t forget the sunscreen…ouch.  But in all seriousness, there is always going to be something in life that needs to get done.  I’m hoping you can replace some of those things once in a while with a little bit of self-preservation time. Time to get your mind right and do what’s best for yourself.

So now that you are even more stressed because I just told you how stressed you are, I’m going to give you a few things that I enjoy doing to help relieve my stress levels.

#1- I bet you can guess this one, I go to the gym.  Not only does exercise have amazing health benefits but it has also been shown to decrease stress, increase those “happy chemicals” and decrease symptoms of depression.

#2- I go outside.  I enjoy hearing the sounds of nature and breathing in fresh air.  Being by the water, or out in the woods gives me a sense of calmness and has a rejuvenating effect on me that is sometimes hard to describe.  It just helps me let things go that were bothering me.  Even if it is just a walk down the sidewalk, seeing trees and animals helps. I just feel better.

#3- Hugs.  Yep, you read that right.  And no, My wife didn’t write this. Giving/Getting a hug can help relax you and (for me anyway) make you feel like you are not in this fight alone.  Added bonus, hugs actually help to lower your blood pressure and reduce your risk of getting heart disease!

#4- Pets.  I don’t think I have to say much about this one, pets seem to know how to always make you a little bit happier 🙂

Those are a few of my go to things for when I am feeling stressed.  I don’t know if this has/will help you at all… I just hope you can smile a little today and not worry so much about all those things that stress you out.

If you need help with that #1 tip, or heck with any of the tips, I’m your guy.

Stay Healthy,


Why does my trainer ALWAYS tell me to eat more protein?

Have you ever wondered why your personal trainer always pushes you to eat more protein?  Well, the easy and short answer  is… because you aren’t eating enough of it!  So go get that steak/chicken/salmon out of the fridge and start chewing on it!

But in all seriousness, is this really necessary? Do you always need to be eating more protein?  Well, the right answer for that question is: It depends….  A person’s protein needs depend on their specific situation and goals.  But, with that being said I will say that almost everyone I have ever trained needed to increase their protein intake.  Especially the women.  Why do you like Carbs so much ladies?

Ok, back to the protein.  Before I give the benefits of eating more protein let’s look at what protein actually is.


Proteins are a Macronutrient (Proteins, Carbs, and Fats), and are often referred to as the most important “Macro” in building muscle.  Proteins are the building blocks of all the tissues in your body.  Most people know that protein helps build muscle, but did you know that protein is also involved repairing your hair, skin, & nails? Technically, every organ in your body needs protein.  In order to repair or grow properly cells need protein, and every organ is made up of cells, therefore every organ needs protein.  Proteins are made up of long chains of Amino Acids.  Amino Acids (there are two types of amino acids: non-essential and essential) are like little Lego blocks that are snapped together to create a larger object, the proteins.  Essential amino acids are the ones you must ingest in order to get into your system, these are the most prominently discussed amino acids in the fitness industry (isoleucine, valine, leucine, tryptophan, threonine, methionine, arginine, lysine, histidine).  Non-essential amino acids are the ones your body produces on its own.

In relation to exercise, the protein you eat is what helps your muscles repair after your workout (especially if you are training with me and those free weights).  If you didn’t know, during your workout  your muscles develop tiny micro-tears (picture your muscle fibers doing a Hulk Hogan shirt rip in front of the mirror, at least that’s what I do…).  The protein shake you drink after your workout is then broken down into Amino Acids,  which are then pushed off to your muscles through your blood stream and sent to those mini Hulk Hogans in your biceps.  This arrival of amino acids is what helps those micro-tears repair and grow larger and stronger.  Without the protein those muscles take a lot longer to repair, and you won’t get much muscle growth if you get any.



#1) As stated above, getting enough protein is what helps your body recover after those tough, heavy, killer workouts.  Do you really want to go through that workout and then not eat enough protein to actually take advantage of your progress? Eat your protein. Problem solved.  Most people know the information about working out, muscle-building, and getting enough protein.  Work out, eat protein, get muscles. Easy peasy.

#2)  Eating more protein increases the fat burning in your body.  Did you know that it takes longer for your body to digest protein than it does carbs or fats?  Well you do now!  Breaking down protein takes twice as much effort by your body in order to convert it to glucose, which is what your body uses for energy, than it does carbs or fats.  Therefore it takes more energy to actually break it down, which means your body will be working harder and need to take energy away from your already stored fat.  Boom! Eat protein, burn fat!  Well, this is true, but it doesn’t take a huge amount of that stored energy away.  So you may not notice it much after a week, but after a couple of months it will definitely add up to more fat loss! Remember, everything takes time in the fitness world.

#3)  Eating protein gives you a feeling of Satiety.  Satiation is the feeling of fullness.  There are a few reasons behind this. The first is that the protein takes longer to digest and stays in your stomach for a longer period of time.  Like I stated above, proteins take longer to digest, and if your stomach is full of food you won’t feel as hungry as soon.  So eating a steak will keep you less hungry longer than eating a bowl of pasta.  Reason number is that when you eat protein and it begins digestion there are certain hormones that get released in your body.  I won’t bore you with these hormones, and to be honest I sound like an idiot trying to pronounce them… so we’ll skip over that.  But, when the protein digest it sends out these hormones to your brain saying “I’m full!” and your body stops producing the hormones that tell you to eat.  So eating protein overrides those chemicals that tell you to eat more, whereas eating something like a candy bar actually send those “I’m hungry!” signals and make you want to eat more.

The translation for these benefits comes out to this:  Protein helps you build muscle and recover after those intense workouts.  Protein Helps you burn more fat while increasing your satiety levels. And Protein keeps you fuller for a longer period of time, which in turn helps you eat fewer calories during the day.  These all add up to helping your lean muscle mass increase, you eat less junk because you are eating more protein, and you will lose fat because your body is working to digest proteins and send them off to those muscles for repair.

Now get to that kitchen and cook that meat, or mix that protein shake because your inner Hulk Hogan is calling.  😉


Stay Strong,


What works for you?

I recently joined a friend for an open house at a CrossFit gym.  I know what you’re thinking “oh no, here goes a rant about CrossFit…”  Well, not exactly.  Let me tell you a little bit about my background. Growing up I was always playing sports and competing to win.  That part of me is what enjoys the style of CrossFit. CrossFit is about competing, not necessarily against someone else but against yourself, to always try to improve.  So, I’ve gotta say it was fun to compete again after being out of a competitive sport for a while now.

But, my experience in the weight room makes me second guess this CrossFit stuff.  I’ve gained most of my knowledge from the traditional strength and muscle building style, which most people would know as “lifting weights.”  A lot of this type of exercise focuses on keeping strict form and being safe while trying to move as much weight as possible.  This seems to be an afterthought in a lot of CrossFit gyms these days.  So the cautious trainer in me says “hey man, this CrossFit stuff may not be all that great”  but I’ve gotta say that the CrossFit workout was really fun, and I may do it again.  And the coaches there were good coaches and I never felt unsafe doing the workout.  Maybe because I know enough about how my body works and how to avoid injury that I didn’t feel unsafe, but either way I enjoyed myself.   That is the key point here… It was fun.  I had a good time.

No matter what type of exercise you do, find something that you can enjoy and continue to do.  If you don’t enjoy it you won’t keep doing it, and therefore you don’t have any consistency, and you won’t reach your goals.  Finding the right form of exercise can be a huge factor in finding your success.  I enjoy the bodybuilding and strength training form of exercise a lot. Cardio? Not so much…  If i’m doing cardio it comes in two forms. The first is interval training (HIIT)  because I can get a lot of work done in a very short amount of time, basically getting it over with as soon as possible.  The second is in the form of competition, like playing a sport, which is fun to me.  Running on a treadmill for an hour sounds like zero fun to me.  Going on a hike up a mountain sounds way more entertaining.

So my point here is that you should find something that you enjoy, that will keep you active.  If you hate running, don’t run. Find something else that you like to do that keeps you active (clicking through Netflix doesn’t count as being active though.)   If you want to compete, then maybe CrossFit is where you should look.  For me, my home away from home is in the weight room where I’ll be picking up heavy things and putting them back down.  The traditional bodybuilding style workouts align with my goals of trying to put on muscle, along with the fact that I enjoy it.  That doesn’t mean I won’t try something different once in a while, but I know that I’ve found something I can consistently keep doing.  So wherever you are in your journey to health I challenge you to find out what you like, if you hate something, change it.  Unless you have a specific goal you are trying to achieve and that is the only way to achieve it (ex. to finish a marathon you’re going to have to run), then there is no reason you can’t try something new until you find what you like.  My only hope is that you don’t just give up being healthy and active all together because you didn’t enjoy going to the gym.  Keep searching for what works for you. And if you don’t know where to start, you’ve got a friend at the weight room just waiting to help.