Max Velocity Fitness + Performance

Shout out to @victoria.monteverdi for a GREAT spring in the weight room with us! . . A 15-pound PR on her Bench Press; 30-pound jumps on her Back Squat and Romanian Deadlift; and a 40-pound jump on her Trap Bar Deadlift!... . . Even more so than the #gainz, @ajacampbell21 and I appreciate your consistency, dedication and positive attitude. Your best achievement was something I didn't even teach you ... Always leave a place better than it was when you got there. . . Good luck with @tmlaathletics softball ... Go, Hilltoppers! . Coach Ken . P.S. High school athletes: We've got one more 6-Week Strength Camp before school's out. We start next week and only have 2 openings. If you'd be interested in getting stronger and more powerful so you can perform better on the court or field, drop a in the comments below or DM me for details. See more

Along the lines of keeping it simple, you don’t need to count calories or macros in order to eat healthy and in accordance with your goals. . By the way, if you just thought, What’s a macro? then you definitely don’t need to waste your time counting them :-) . Now, don’t get me wrong logging your food intake so you have an estimate of how many calories you’re eating -- and how much protein, carbs and fats -- can be useful. But I believe this is best kept to short doses of... 3-5 days at a time, just to get a snapshot of your typical food intake. . In the long run, most people are more successful with a system that’s based on more intuitive eating habits. Luckily, I’ve got one for you that works and is super simple to implement. . Here are what I call the Portion Sizes For Dummies: . Protein: 1 palm-sized serving per meal for women, 2 for men. . Vegetables: 1 fist-sized serving per meal for women, 2 for men. . Carbohydrates: 1 cupped handful per meal for women, 2 for men. . Healthy Fats: 1 thumb-sized serving per meal for women, 2 for men. . This is an excellent starting point for most people. Once you try it for a couple of weeks, you can assess your results -- and also your levels of hunger and fullness. Then, adjust up or down from there. . Once you get into the habit of eating the right amount of the above food groups, you could then take it to the next level and start drilling down on quality. In other words, lean, antibiotic-free meats, pastured eggs and wild fish for protein. Or, smart carbs, meaning minimally processed and preservative-free. . You could take it to the next level by making sure your intake of fats is healthy and in the correct proportions (i.e. one third from mono-unsaturated fats like raw nuts and olive oil, one third from polyunsaturated sources like fish and seeds, and one third from saturated fats like well-sourced animal protein, grass-fed dairy products and tropical oils like coconut oil). . But honestly, most people would do best to take it one step at a time. Get accustomed to HOW MUCH you should be eating for your body type and goals first. Then, you can turn the dial and start focusing on more advanced techniques like food quality and nutrient timing. . It’s always best to master the basics first. . Dedicated to your success, Coach Ken . P.S. Want Our Top 5 Home Workouts For FREE? Are you working out at home but don't really know what to do ... or how to do it? I've put together our Top 5 Home Workouts, which are all 45 minutes or less and led by an expert coach ... so you can burn fat and boost your energy and confidence ... anytime and anywhere you want. I'm giving these workout videos away for FREE this week to the first 10 people who want them. If that's you, see link and fill out the form to get FREE access. . https://www.maxvelocityfitness.com/top-5-workouts

!!High School Athletes!! . How does a 40% increase in your Barbell Squat in only 6 weeks sound? . How about a 50% increase in your Deadlift?... . . Our athletes have been making these kind of gains this spring ... and more. . And since getting stronger is proven to lead to better performance, more power and increased stamina on the court and field, these athletes have a HUGE edge on the competition as youth sports ramp back up. . . Add in their mastery of our exclusive Injury Prevention Warmup -- with exercises proven to reduce the risk of ACL injuries by up to 80% -- and they'll not only perform better ... they'll be more injury-proof. . . After a year of pauses and canceled seasons, no teen-age athlete can afford to jump back into the fray when they're weak and injury prone. . Step 1: Get Stronger . Step 2: Do It Safely . Step 3: Rinse, Repeat. . Dedicated to your dominance, Coach Ken . P.S. Before school's out, I'm running one more "Stronger In 6 Camp" for high school athletes who want to make some massive gains and set themselves up for a successful summer. It starts next week, and I only have 2 openings. If you'd be interested in hearing more about it, comment below or DM me and I'll be in touch with all the details.

Oh, that's just @activateourgarden going ALL IN on her Landmine Rows. . . A strong upper back = healthy, happy shoulders.... . It's not complicated. . Dedicated to your success, Coach Ken . P.S. I've got a few $150 Gift Cards that I'd like to give away as Mother's Day Gifts. Why? Well, I don't know about you, but I think moms are the most amazing people on Earth. . If you ... . 1) Are a mom ... . 2) Want to lose 5-10 pounds and regain your energy and confidence in the next 28 days ... . And ... . 3) Are willing to put in the work and be COACHED ... . Comment below or PM me with "MOM," and I'll send you a gift card. . Note: There are only 10 available, so it's first-come, first-served.

You’ve heard the expression, Keep It Simple, Stupid? . It applies to health, fitness and wellness better than almost anything else. . The mistake most people make when starting a fitness program is, they make it way too complicated. Fancy, elaborate workouts and exercises. Meal plans that require a lot of work and planning. The latest fad diet. Hours and hours of cardio....Continue reading

I’m looking for 10 busy, motivated people who want to look and feel better than they have in at least a decade. If that’s you, please fill out the form below and we’ll set up a time to talk and see if we’re the right place to help you achieve your fitness goals. https://forms.gle/m3cyVeehdnqxtA8RA... Dedicated to your success, Coach Ken

The pandemic has taken such a toll on athletes. I'm proud to be able to offer them a safe, effective training program that will help them regain their strength, confidence and competitive edge! . . Great job here by Hannah and Laura getting after it.... . Coach Ken . P.S. I have 2 spots left in my 6-Week Strength Camp for High School Athletes. Enrollment closes tomorrow ... or, when the spots are taken. . If you're a high school athlete (or the parent of one) who'd benefit from getting stronger in the foundational strength exercises that translate to better sports performance, comment below with "STRONG" and I'll be in touch with all the details. See more

I want a flatter stomach ... . ... said everyone I’ve ever talked to! . Of course, exercise alone won’t get you there, but we wanted to make sure you’re moving in the right direction.... . So we’ve put together our best core workouts and are giving them away for FREE this week! . Just comment below with, "ABS," and I'll send you our 25-Page Core Workout Guide for FREE. . Coach Ken See more

Happy Monday! . . We've got 2 openings in our 6-Week Strength Camp for high school athletes. We'll be meeting every Thursday at 5 p.m. starting this week.... . The program will be laser focused on helping the athletes get stronger in the foundational strength exercises that translate to sports performance. . . If you'd be interested, comment below with "STRONG" and I'll be in touch to grab you a spot. . Coach Ken See more

When you layer technique with fun and competition ... that's when the magic happens. . . Here are the Bayside Bombers getting after it with one of my favorite drills to enhance Crossover Acceleration ... the Cone Stack Drill.... . . Are they working on acceleration and change-of-direction techniques? . Yup. . Do they know it? . Nope. . Just competing and having fun. . And what youth athlete doesn't need THAT right now? . Coach Ken See more