I have been an athlete for over 40 years, a professional athlete for 5 years and a Coach and Fitness Consultant over 20 years. Most of my clients are ex-NFL, ex-NBA players, athletes looking to go into professional sports, high level corporate executives, along with a great deal of cinema and music performers.
With my knowledge and the extensive network of Fitness Professionals I know, there is not many questions that I will not be able to answer for you.
Life has been pretty good to me so I am looking to give back. My mission is to help as many people as I can get there Fitness under control. When your in shape and feeling good, life tends to flow better. You have more energy to meet those daily challenges.
i need to bench 160 by august fourth?
i bench 140 at the moment.
so i have 4 to 5 weeks to
I need to get in shape and lose weight But I dont want to have to spend money to get a membership at a gym. Besides walking, whart can I do at home without any equipment to lose weight? Please help me..
Hey. I need to lose weight before school starts because I’m close to being overweight and I want to be on the volleyball team too. I’m 5′4,150 pounds.I need a healthy plan that can get me in-shape by august.can you help me with the plan? thank you.
I have a treadmill and weight-lifting machines but I can’t afford to go to a gym since you have to pay for them.
will you help me? thank You so much.
I would like to lose about 15-pounds or higher too.
I want to lose about 10 pounds and i don’t really know were to start.I was hoping you could help me get on track with a healthy workout. I have access to a gym, but i’d rather work out at home.
I already do crunches and sit-ups but I’m not improving much with my weight. Could you help, that would be great! Thank You!
Michelle, I will help you reach your goal. I need you to email me so I can get you started. coachtu@gmail.com
Kimperely, I have emailed you, we will get started tomorrow.
Kimberly Hurst, I have emailed you, lets get started.
hey coach A i need a program that i could loose at least two pounds to see my abs can you help me
Hello Coach. I am 40 yrs old and have been diadmosed with osteo-Arthritis in both knees as well as beaking of patella in the right knee. I am 71 Kgs. I have joined a Gym but I have developed some soarness and pain in the right knee. Please advise me what kind of exercises I can do and to what extent and how much time should I devote to exercises in a week. I am very worried please help and advise me. I am eagerly awaiting ur reply.
Hey, Coach A, you came recommended from someone on a website. I want to lose 10 pounds in a little over a month, while also getting in shape for soccer. I’m 5′7 or 5′8, 16 years old, and weigh 130. I want to be 120 or 155. I also have patella-femoral pain syndrome. Is there anything can do to lose weight and do you have any tips on building muscles around my knees to push my bones back into place, and possibly help me condition for soccer? Thanks so much, Coach A!!!
Hey, I am currently able to bench 140 lbs. but I would like to increase that as much as possible before the football season starts. I’d also like to lose about 10 pounds before then. Would you be able to help me?
How can I get in touch with you in regards to a fitness program? i was referred to you and really need to start but not sure where or how?
Okay,
this is hard to do but here i go.
i am 17 almost 18 years old and i am only 4′11 and i weigh about 220-230 pounds. i have had a weight problem all my life because of the tumor i had/still somewhat have, stunted my growth and everything. i was wondering how i could get into shape without doing very hard stuff. i had 2 very serious operations and my stomach operation i had it is kinda hard for me to do things that are hard cardio workouts cause it hurts my stomach, but i just want to look actually attractive and sexy for my boyfriend for people to look at me like an actual human being. i was just wondering if there was any way you can help me lose some weight that i will have patience for and that is free and easy.
if you could help me out that would be awesome and i can actual have my confidence back again.
hello couch i was just wanting to know if you could help me im just starting to take care of my body after having kids i have a 10yr old and a 3yr old i just got a treadmill what i was wanting to know is will the treadmill lose my belly fat i have im 5′3 and my weight is 213 lbs can and will you help me thanks
hey coach!! m having problem with my exercising , it doesn;t seem to have any effect on me, can you help me with my exercise plan and figure out what’s wrong? thank you so much, i’d reallly appreciate it
Tina I tried to email you but it said it was no good. I need a good email from you if I’m going to help. Get back to me.
im 16 almost 17 i am 5′11 and i weigh 229 i want to get to 185 to be healthier can you help me? i play field hockey and softball. im willing to do the work to lose the weight but i think my problem is i dont really know how. i love my breasts and i really want to try and keep them if at all possible i want to focus on my thighs and belly fat. i just started using “dexatrim max 20″ also. plz plz help
I would really like some tips and help with losing weight..I’ve been on this journey forever and I seem to be just maintaining…help!!!
hey coach,
i assume u can help with everything fitness wise so ill ask for your help. ive read your guides and wanted to say thank you for all the help. it really helps with picking what you need to do for working out mentally and physicaly. Im a junior in high school and need help getting back into shape for water polo season and just for looking good. i would like your help designing a workout regiment for my 24 hour fitness gym. im farely new to the whole working out thing and would like to get a full schedule for what machines and exercises to do, how long, what reps and to help clear up many questions i have about working out. thanks a lot coach and i hope to hear from you soon.
Hello,
I’m a 16 year old girl who’s weighs 50kg and I’m 155cm tall. I have extra flab on my body that I’d really like to get rid of, I want a flat tummy and possibly lose flab around my upper arms and thighs. I need some tips to loose weight, things i should do to stop from eating too much and different simple exercises that i can do at home and that will get me the results i want. Thank you.
i have just brought some free weights the ones where you hold them seperately in each hand. i need a good workout to help me i am trying to get bigger, not lose weight.
please help
I am looking to get in shape by this time next year. I need a good fitness plan to help me. I am doing well as far as what I eat, but can’t seem to find the right fitness plan for me.
what’s a good way to get of a plateau?
i’ve lost about 15 pounds but i’m still not near to
my ideal weight! all i’ve been doing is jogging/walking and cardio. i understand that during a plateau you stop losing weight because your body adjusted to the workouts you’ve been doing and i’m wondering if you could help make me a workout regiment to get out of my plateau. and if you have any other suggestions to get out of my plateau that would be great too! i’m still in junior high and i need to get into shape.
Hello,
I was told that you could help me work out a fitness routine. Can you please e-mail me at soccer5629@aol.com?
Thank you,
Al
Hey coach
I was recommended to your website and i definitely need your help. I am 17 years old and I weigh 220 pounds. I am 5′5. I play softball all year round and volleyball in the winter. As you can see though, I need to lose weight. My goal weight is 140 pounds, even 130 if possible. The thing is I would like to do exercise regiments that I can do outside, rather in a stuffy gym if i can afford it, during the summer that is. During the school year our school just got a state of the art fitness center so I have access to that. Can you please help build a program for me. I am sick of being made fun of by people who think I can accept it, but it hurts. Please build me a program, and possibly a diet plan, because I think that is really my downfall. Help please
Hello,
I have been struggling with chronic neck and back pain for almost three years and as a result my already somewhat weak, flabby physique has definitely suffered. The neck/back pain is fatiguing and is most certainly aggravated by my lack of fitness, a vicious circle. I have some physical therapy exercises I was released with that I do intermittently for my upper back, shoulders and chest, and I would really like to supplement them with a well-rounded routine that is very beginner and basic to start. I need to strengthen my arms, upper/lower back, chest, abs, glutes, hams/quads, calves…umm basically everything.
I have also gained about 15 pounds in the last three or four years that I’d like to lose. It’s not so much about the weight as the not fitting into my favorite clothes anymore. I’d like to build some muscle and tone my legs and core for both aesthetic and health reasons. I am trying to walk 15-60 minutes per day as time allows and I’ve been doing squats, lunges, planks, side bridges, wall pushups (rotator cuff injury that never really healed right is slowly being strengthened through PT, so I take it slow), and various stretches for upper and lower body. I need something on paper I can pull out, do two or three times a week and start to see some more muscle and feel better. I do lack consistency sometimes, but I definitely need to tackle this and get back on the right side of “fit.”
Hi coach-Thanks in advance for your help. I am a 34 yr. old female and have lost 40 lbs. this last year through diet and exercise. I know weigh 125 lbs. I lost to much weight and started looking sick,but still didnt have a toned and tight tummy. I have put on about 5-6 lbs and I have started doing weights and really like it but am not getting “cut”. I have 2 kids will it be impossible to find my abs? need help pls!! Thanks again
Plz help! I heard about u and would greatly appriciate if you could help me! I need to lose some weight. Not a huge amount but around 20lbs. I have gym membership. I am willing to do whatever it takes! Hope to hear from ya!
Hi there,
I am 19, 5′11″, and 160 lbs. I have been going to the gym for the last 6 months or so on a regular basis. I target each muscle once a week with abs every other day. I haven’t seen great results yet, even though I feel like I’m doing everything right (diets good). What would you suggest as far as me seeing better results. Especially getting to see my abs which are only somewhat visible when I tighten up.
Thanks a lot.
Hi I am 26 years old. I am 5′1″ and 128 lbs. I would like to get down to 118 my pre-baby weight! I am having trouble…It is not as easy to run as it used to be I’m sore all over…Not sure what the best diet would be for me (low budget) Any suggestions? Please help. Thank you for your time…Krista
Hello,
I think this is the place I’m supposed to ask for help? I’m 24 and just started the 8-5 sit down office lifestyle last year. Since then I have put on about 12 pounds! I would love to lose it. I don’t have a gym membership, and would really not like to change my diet too much (it’s about 1,400-1,600) calories a day. Do you have any suggestions of getting my thighs and abs back in shape?
Thank you so much for taking the time to listen
hey coach,
im wondering if you can help me out. im 16, 5ft8 and a little under 120 pounds. i know i can gain weight, but i dont want it to be fat. im wondering if you can give me some help in building and toning muscle so i can look healthier. the only problem is i dont have the money to pay for a gym right now, so any exercises would have to be done at home or in my neighborhood. im willing to put in the time and effort it takes to get me in better shape, im new to working out. thank you and i hope to hear from you soon!
Hey Coach,
Im 5′9” and I weigh about 175. I am hoping to condition my self for baseball. I want to get stronger by building up my core. I go to planet fitness and I am using the equipment there at least 3x a week. I mostly want to strengthen my core, build up my legs, and get my abs defined. I am a big strong kid, not over weight but not the condition I want to be in to look great and feel great. Thanks, I hope to hear from you soon.
Hi!
First of all, thank you for doing this for everyone. This is the first time I have ever seen anyone doing anything for free to such an extent in order to help people!!!
Well, I have a little problem. I am 5′ 3″ and I have a weight of 147 pounds. I really need to lose weight for several reasons. First of all, i have arthritis and I am only 14, so I need to put out some weight to make it easier for my joints. And in addition, I really want to look good by the end of the summer. I am even starting to form skin stretches on my thighs and hips… which, no girl of my age or any age finds… normal… or fun… I want to lose at least 15 pounds or so in a healthy way, but don’t know how to go about it.
I would really appreciate your help!
Sincerely,
Rebecca
I’m not sure what all information I need to supply. I am 24 years old and have two goals that I was wondering if you can help me with. I would like to train for a half marathon that is at the first of December. I have ran one half before but became injured(stress fracture) during training. I am currently running 3-4 miles 4-5 days a week.
My second issue is lower belly fat that I have. Even at my thinnest I can’t seem to get rid of it. I was hoping if you could help.
Thanks!
coach, how can i lose weight? im 22, im not “fat” just not real toned and fit like i want to be. i actually enjoying being active and working out just dont know what really works. nothing seems to. im not looking to build big manly muscles and looking like sheman, just need to slim down so i can be healthier and happy with my own size. help?
hey, I would really like to lose some weight without using machines or anything like that, because I don’t have access to them. I have quite a low fitness level, so I’m worried. I am also overweight and would like to lose a LOT of weight.
thanks,
Hi. I didn’t use to worry about my weight, but this summer I’ve just let myself go and that’s bad because tennis conditioning starts august 4th and I need to get in shape because I need to make the team. Last year I made the traveling team and did exceptionally well. I enjoy tennis, as a sport and a pass time, but in order for me to play it I meed to get back into shape. I am about 5′3″ weigh around 160 and need to lose about 20-30 pounds…its odd because I have a high percent of body fat, but m flexible and I am very strong. This extra weight which is mainly around my stomach and sides, thighs, and upper arms is weighing me down causing me to become lazy. I love being active but I don’t know what happened. Please I need your help to get me back into shape for tennis and looking good for my junior year at high school. The problem is i don’t have access to any gyms…and I don’t have the money to buy a gym membership…so I hope thats not a problem Mr. Coach A, but from what I’ve heard and read your are extraordinary.Hopefully you’ll be able to help me THANKS A BUNCH!!
Coach I am trying to lose 20 pounds in 10 weeks (2 pounds per week). I had a baby 8 1/2 months ago and I’m trying to get back to my pre pregnancy size. Plus I used to be a dancer and a runner. I have changed my eating habbits. I can usually run/walk 4 miles (I prefer running) but what can I use to help tone up some more?? Also how much exercising should I be doing each day and how many days out of the week should I do this to obtain my goal? I’m 20yr.s old 5′3″ and weigh 145. Thanks!!
Dear Coach,
I need to buile up muscles in my arms for pitching in softball. I want more speed but I have no access to a gym . What should I do?
I can help you, sign up with MSN so we can talk. My MSN account is aussery@gmail.com. Hope to talk to you soon.
Coach A, I’m not sure if you’ll contact me from here, but I’m looking to start really taking better care of myself, and I was recommended to your blog. I have read a lot of it,and will continue reading it.. I have a bowflex at home and can always join a gym. I’m looking to tone my body and get into better shape.. Please help me out?
Dear Coach,
Ima 15 yar old girl and im 5′6″ and my weight is 150 pounds. I want to weight 130-135 pounds. I want to lose this weight as soon as possible. Preferably before school starts at the end of august. If you can please e-mail me & help me lose weight I would be so thankful. I hope to hear from you soon. Thank you!
Hey,
I’m 15, and weigh around 130 lbs. I would like to lose ten to fifteen pounds, but i havee absolutely no clue where to start, i was hoping you could help me.
hello coach (:
i am 14, n i am in a okay shape. but i want to get thin. and my height is about 5′2 . can u tell how to get started ? what workouts can i do ? whats a healthy diet ? its better if whatever i can do is at home itself .
and also are there any tips on how to get taller ? i am really worried about my height .
so what exactly would you suggest me to do ?
thank you so much !
Hey Coach,
Just recently got engaged and would like some advice of getting healthy and fit before my big day. Also would like some motivational advice.
Hey Coach A,
My name is Bryan. I’m 23. I’m 5′9” at about 170 lbs. At first I wanted to gain muscle and look fit. So I tried the P90X workout. It’s extreme. After a few weeks, I decided to stop because I couldn’t keep up with the diet. What I really want, is to get bigger biceps, triceps, and chest. But I want to keep eating what I want. I take 20g of whey protein everyday and also a recovery drink after my workout. What do you recommend?
Hello Coach,
I’m a 16 year-old. I participated in the Wrestling team last year and I didn’t feel the exercises our coaches told us to do made us be more stronger for the fact that I didn’t feel like I was making progress. Can you help me devise a workout routine that will help me tone up? I need to get abs to like hard toned abs. Lower abs have been very difficult for me to acquire…as well as upper ones…I want bigger stronger legs…as well as biceps, and triceps…the workouts I do don’t look like they are helping me…I don’t exercise for an hour…only thirty minutes or less because I know working out a lot is not the key to getting bigger…basically I want to lose the stomach fat I have and gain muscle weight. I should say I don’t have access to a gym right now except for two 25 lb. dumbells I got and a fitness ball…If I need to buy equipment what should I buy? but pleaz help me come up with a workout routine.
Hey Coach,
My name is Matt. I’m 21, 5′10″, and roughly 155 lbs. I am actually a quite active and fit person. I used to be involved in high levels of hockey and lacrosse, worked out often, and ran track and field. But as of lately, I have been involved with much less physical activity. I want to be able to gain much more weight, (I have a pretty high metabolism and it has always been ahrd for me to gain signifcant amount of weight.), and be able to build much more muscle for my body. I’m strong-willed enough to endure some of the toughest workouts. I have access to a gym as well as a few materials at home I can use. I was wondering if you’d be able to set up a work out routine for me or any other ideas. Any help from you would be great and I would be very appreciative to hear from you soon.
Hi coach a i am in need of a programme i can follow as i am quite a slim woman but have recently put on weight which is what i wanted as dont like being too thin but now i would like to tone my thighs bum and tum without losing weight, how do i do this and what activities are best to do like swimming etc. many thanks
emma
Hello sir,
I start school in 2 weeks. and i have been excersising on a stationary bike for one week and 3 days now. Each day i burn 421 calories in 30 min.. is that good??
I have some belly fat and really really want toget rid of it before school and tennis season.. but what can i do? i currently weigh 123 and i’m around 5′4 or 5′5 and i’m 15 if that matters.. oh i’m also a female ha. Please help me coach. I really want a nice body and to be fit. Loosing the pooch would be very nice!
thank you in advance.
I cheered for 8 years and got hurt so i wasn’t able to cheer for a while since then I gained some weight and wanna know some quick ways to get abs and tone my legs :] please and thanks
Hey coach,
I’m really overweight and I just recently decided to tackle the issue starting tomorrow. I just can’t do it anymore. I’ve been heavy since I was a child and my family is also fat. I won’t let that be my excuse anymore. I’m in a new city and I want to start out my life here right. I know how to eat–that’s not the problem. The problem is that I have no clue how to exercise! I mean, where do I start? What do I do? How long? I have access to a free exercise area in apt complex but I just need some guidance. Anything that you can offer up as help would be SO appreciated….
Coach, I believe I am ready to move forward with my work outs and weight loss. I am 5′-8″ tall and weigh 150 lbs. I work out 5 to 6 times a week (sometimes twice a day). My work outs consist of lifting 3 times a week (heavy) and cardio (spin, kickboxing, running, dance) 5 to 6 times a week. I love working out, if someone would just tell me what kind of work outs I need to do to finally show some of the muscle I have on my body then I am definately willing to put the work in. People look at me and cannot believe I work out as much as I do because you cannot see my muscle due to a layer of fat covering my entire body. What do I need to do to make it go away? I do not eat any fried foods, I only eat out 3 times a month. I eat 6 small meals a day usually involving a veggi or fruit with each meal. I feel like I am very healthy compared to the average person, but look like an average person. What am I missing?
Coach, and everyone else reading this blog:
I came to Coach A with a request, for help in making me happy in my body and happy with myself.. In just four short weeks, you have managed to help me tone my body to the point where I’m comfortable in every situation, and still you keep helping me through every hurdle.
I started this routine at 5′6″, 143 lbs. I’m a very muscular woman because of my job, but my body still had a lot of fat in it.. I have managed to come down a pant size, my arms look more toned and more muscular. My stomach is flat, and getting better day by day. My legs are getting stronger, and they look more toned in every way. I’m currently on two different workouts, one for my home time and one for when I’m at school. Each applies to the exact areas I want to tone, and have helped me come a very long way in only a month. I am eating healthy, taking better care to watch my fat intake.
Thank you so much!
Hey coach :]
I commented earlier but needed a new email
I’m 5′2 and about 120 I will soon be cheering again
And I would love to tone my stomach and legs quickly
Thanks :]
Hey Coach A,
I’m 18 and I cycle, swim and run occasionally. I have thick, bulky calves. All muscle! I wish for slimmer calves but I’m not sure how to burn the calve muscles.
Could you please help?
Thank you for helping all of us and giving back, I really appreciate it
Hi Coach,My name is Omer. I’m 22, 5′9″, and 145 lbs(skinny). I want to be able to gain more weight/muscle but I have a pretty high metabolism which makes it quite hard.I was wondering if you’d be able to set up a work out routine for me.I would really appreciate your help.Thanks.
hi coach i am 21 and over the past 3 months have gained over 1 stone, i use to weigh 7 and ahalf and im now 9 i want to get down to atleast 8 now as i think 7 is too less for someone of my age, i dont get time to exercise much as i work so a simple workout would be great and i only eat once a day as im never that hungry.