People often ask how long it should take to build a foundation and I always answer the same way–as long as needed. When I first started training for Ironman I had to build an aerobic base. During that time, it took patience to do the work and absorb the results. Everyone always wants to skip [...]

  I have always said for the most part supplements are just a way to compensate for a poor diet.  That being said, there is a time and place for the right ones.   The first thing to consider is you should never replace real food with supplements when you have access to real food. [...]

  Lately I have been training alone, not only when I do cardio but when I am in the gym.  I enjoy working out with other motivated individuals, but lately I think it is more effective when I work alone.  I am finding that I am less distracted and less influenced without another person nearby. [...]

One of the hardest things to teach individuals is the difference between hurting and suffering. Hurting means that you have moved beyond the pain (sprinting one hundred percent on the Airdyne until you’re staggering around and choking on a blend of upchuck and oxygen). Suffering is an experience of physical and mental discomfort that comes [...]

I guarantee someone has done it before so educate yourself and learn from the greats. If it sounds too good to be true, it probably is. Don’t take advice from someone who does not practice what they preach. Keep a journal of some kind to track your progress, and don’t be afraid to review it [...]

11. Work plus recovery equals training. Keep things in balance. 12. Compound movements are more effective than isolated exercises. Pull-ups not only work your biceps better than curls but hit your core, back, forearms, grip, and shoulders. 13. For fat loss exercises, discover things you’re terrible at and do them. 14. Learn the origins of [...]

1. Water, water, water! So many people ignore drinking enough water and it is one of the simplest ways to stay healthy and regulate your body. Next time you think you are hungry, drink a glass of water and stay away from sugary drinks. 2. Less is more and usually the simplest solution is best. [...]

Most people have busy lives, a family, responsibilities, and steady job. Taking time to research what you need to reach your fitness goals can be time consuming and there is no guarantee you will succeed. It is useful to get an opinion from a professional who will not be biased about your program. When someone [...]

The majority of people who work out avoid pulling exercises because pressing is way more sexy and fun. How many times have you heard the question how much do you bench? People always want a big chest and well defined shoulders because it is easy to see on individuals. It is much harder to tell [...]

The reason why I coach athletes and motivated individuals is to help them reach their goals. At Pat’s Gym it is not a one size fits all approach and every client has a different lifestyle. When I receive e-mails like the two below it brings a smile to my face and it reminds me why [...]