PACE Coaching

45 Minute Pull day Routine. Full breakdown below:

Super set one: lat pulldowns with hammer curls. 3 sets of 8.

Super set two: close grip pulldown with dumbbell concentration curls. 3 sets of 8.

Super set three: machine row with rear delt dumbbell flies. 3 sets of 8.

Finisher: reverse grip barbell shrugs. 3 sets of 8.

That's the whole pull day. Third set of every exercise pushed close to failure.

Want my favorite splits, the ones built to get you out in 45 minutes? Comment the word split and I'll send it over.

Asked a few people at the Club Wellness Event in Tampa Bay what keeps them coming back.

The answers were different, but the theme was the same.

This event brings the right people together.

Glad we got to be part of it, and be sure to check out the next event!

Matt didn't need another workout program.

He needed a strategy.
He trained hard, ate clean, stayed consistent. Still no progress.
Discipline isn't enough if the plan isn't right.
We personalized his training, nutrition, and recovery. Everything changed.
8 months later: leaner, stronger, in control.
If you're working hard and not seeing results, it's not effort. It's direction.
Not sure where to start? Comment "QUIZ" and I'll send you a resource to find what's blocking your progress.

We had demanding careers and figured out how to make health non-negotiable inside that life. Not by overhauling everything. By building the right systems.
When we looked around, people living the same life had health slipping. They kept asking how we did it.
We figured it out alone. Most people don't have to.
That's why we built P.A.C.E. We educate and coach clients until they become the expert on themselves. They never need a coach again.
We are the coach we never had. Link in bio.

Yes, strength starts declining around 35.

But that’s not the scary part of the study.

The real headline? The people who started training later still improved their fitness by up to 10%. Even after the decline began.

Your body doesn’t just shut down at 35. It adapts to what you demand from it.

The people who feel strong at 50 and 60 aren’t lucky. They built the habit in their 30s and 40s. They stayed consistent. They had a system.

Decline might be natural. Rapid decline is optional.

You don’t have to accept the average trajectory.

But you do have to start.

If you “eat clean” all week… but then binge every Saturday, your diet isn’t working.

Starving yourself Monday to Friday and then losing control on the weekend isn’t discipline. It’s restriction catching up with you.

If you feel like you have to escape your diet every single week, that’s your sign it’s too extreme.

You should be able to have pizza on Friday.
You should be able to have drinks on Saturday.
You should be able to enjoy your favorite foods without guilt.

It’s not black or white. It’s not “on track” or “off track.” A good nutrition plan makes room for real life.

Because the best diet isn’t the strictest one.
It’s the one you can actually stick to.

Comment "food" below, and I’ll show you how to do this.

Five supplements I would take for the rest of my life. And exactly why.
Number one. Creatine. Builds muscle, improves strength, enhances performance, and can even improve cognitive health. Look for brands that are third-party tested.
Number two. Magnesium glycinate. This is the best and most affordable form of magnesium you can get. It directly impacts sleep quality, recovery, and testosterone production. Take it an hour before bed. You'll see significant improvements in your sleep.
Number three. Vitamin D3 with K2. Most people are deficient in vitamin D3 and don't even know it. D3 supports your immune system, hormone production, and energy levels. But you have to take it with K2. K2 makes sure the calcium D3 absorbs goes to your bones, not your arteries. Always take them together.
Number four. Fish oil. Low omega-3s wreck your joints, your mood, and your heart. Check the label for EPA and DHA combined. You want at least 1,000 mg per serving. Don't go cheap on this one. Look for wild caught options like wild Alaskan salmon oil. The quality difference is real.
Number five. Zinc. Most high performers are chronically low and don't know it. It directly supports hormone production, immune function, and recovery.

The fear is real. But so is the research.
A meta-analysis of 36 studies just showed that the majority of weight lost on GLP-1s like Ozempic and Wegovy was fat. Not muscle.
But here's what the headlines aren't telling you.
The people who kept their muscle all did two things. They hit their protein. They trained with weights.
The drug doesn't protect your muscle. Your habits do.
This is why we don't coach the drug. We coach the habits that make the drug actually work.
Save this if you're on a GLP-1 or know someone who is.