Strong Gents - Mens Coaching

03/28/2023

👉Gents… for any of the young fathers out there, listen to the POWERFUL perspective from coach Tom.

Not many are willing to give up their immediate gratification of things like alcohol or ci******es even for their own kids. It’s unfortunate. But it happens.

Listen to Tom explain one non-negotiable he made with himself as a young parent involving getting drunk around his kids.

I can say, 28 years into this madness of a life, I have never seen my father drunk. I’ve seen him drink 1-3, but then it’s always a hard stop.

The guy is a walking example of what we should strive to be as men. I hope to fill the shoes!

I may be a little more daring but there’s a solid heart inside this rib cage and this brain gets better from listening to men like him!

Get strong & stay strong Gents!
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03/22/2023

Lose 10lbs before Memorial Day weekend!

It takes a 3 pillar system

Pillar 1: dial in on your nutrition. Kick the junk food and add in high protein food sources, lots of fruits and veggies and stick to water, black coffee, diet drinks

Pillar 2: lift weights. 2-4 days per week! This will help build muscle so we have some thing to show after we lose body fat. It also pays dividends for not just helping us lose body fat but keeping it off.

Pillar 3: cardio. You have a ton of stored body fat already in your body. We need to burn it off! The fastest way to do that is by walking all of the time. Either walk 30 minutes a day 7 days a week or aim for 10,000 steps per day.

That’s your plan. It works. Get to work on it and let me know when you lose the 10 pounds!

Get strong & stay strong Gents!
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03/20/2023

03/08/2023

👉Gents… I hopped on the phone with someone looking for coaching today with someone looking for coaching today

And his biggest problem was, he was over complicating everything

He’s not alone, most people have this problem, and then the freezing and doing nothing with the information they have found

My motto is: keep it simple stupid.

Because when things are simple, we always find more success

When things are complicated, we start a fumble them around and we get lost

Stick to time-tested bulletproof things that are proven to work

Strength training
Whole food, nutrition
Cardio
Sleep
Social connection
A job you love
And stress management

Focus on these and you’ll live a better life

It’s not rocket science … it’s common sense.

Yours truly,

Coach Sam

Get strong & stay strong!
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03/07/2023

drops an ABSOLUTE wisdom bomb on the world with this one. And it’s something I agree with 100%.

Preparing yourself mentally before something even occurs in life can create a more positive outcome for you in whatever situation you’re in.

I’ll give you a quick example from my own life , anytime I haven’t embarked on a physical challenge. I always prepare myself mentally and envision what it’s going to feel like in my mind and the emotions I’m going to go through during that period and I picture in my head how I’m going to conquer it and how I’m going to get through it

I mentally feel the pain associated with it before it even happens in real life so that when it does happen… I’ve already been there mentally.

And if I didn’t do that, mentally, I most likely will not have achieved those physical feats… or they would have been miserable.

Greg hits the nail on the head with this one. Prepare yourself mentally. Understand there will be challenge ahead, you will be uncomfortable but you will succeed!

Get strong, stay strong!
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03/04/2023

👉Gents… presents a very important perspective for men to redirect their attention to.

In the world today is can seem overwhelming at what is expected of you, but Greg breaks it down pretty simple here. We have a duty to get things done.

The real man is the hard working man. And being proud of that. Which as Greg says, we have been straying from in recent years, leaving men lost.

In a world cluttered by charlatans… it is a breathe of fresh air to hear real life advice from a stand up man.

Sometimes in life we don’t want to do things, just as Greg states. But sometimes we have to do them.

As he says here “hard work in the right direction will make you successful.”

Get to work men! And also…

Get strong, stay strong!
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03/02/2023

👉Gents… it is super important to be physically strong. Not just because it increase the quality of your life by increasing your ability to perform tasks while reducing injury.. but also because it build your mental health as well.

Start asap on a strength training routine if you have not already!

Keep it simple, keep it basic.

🏋🏻‍♂️Grab a barbell and pick a solid routine. Progress slowly over time and stay consistent!

Some basic but powerful strength routines are as follows;

5x5 program
&
5/3/1 program

😎If you have any questions just shoot me a message.

If you don’t have access to barbells and racks…

You can gain amazing strength with dumbbells, kettlebells, sandbags, and your body weight.

There is no downside to being strong.

You will be surprised at how many benefits you get out of strength training… outside of the gym!

Get strong & stay strong gents!

📲Comment below: what does your training routine currently consist of?

03/01/2023

👉Gents… coach Tom talks about a rough time in his life when he got laid off from his main job. He goes on to explain the details of that hard time and how his physical fitness helped him mentally get through it.

This man was raising 3 children, one who was not his. Going through a divorce while still living in the same house together, had two mortgages, one of which he did not want at all. And had to scramble to find a job to try and keep the bills paid.

He ended up getting a job at a clinic from 7pm-7am 3 days per week and ANOTHER night shift job 12am-8am another 3 days per week.

While also coaching football, getting the kids to where they needed to be and handling his own issues.

He would pull into parking lots to take 5-10 minute naps so he didn’t fall asleep at the wheel on his way home.

Talk about a savage. Talk about someone who is mentally tough. Talk about a god damn role model.

This man is a life warrior. In a previous life he lead thousands of soldiers to victory.

In this life he leads thousands of men to victory in their homes and workplace by being the #1 motivational psychology counselor in the US.

After hearing stories like this from my father it gets me pumped up.

But what it also does is sicken me to my core knowing how soft people have gotten.

I have to listen to people complain every day that they can’t believe it’s cold outside… when they work from home on their couch, or how much they can’t stand going into the office 2 days a week… or how they have a little knee ache and want to cancel… or how they can’t skip a meal because they’re hungry… or how they can’t wake up 20min it’s early to walk.

We need to be stronger. It’s terrible how mentally fragile most people are now a days. Most people now a days in coach Toms shoes back then would break after 3 days. Soft.

But we don’t have to be. We can change our mindset and build mental resilience.

It is no coincidence that mental health issues have sky rocketed in the same pattern as physical health issues. Being physically unhealthy, overweight and sick leads to mental health issues.

The people I train who get the best results are the ones who are willing to suffer the most. And they are always the ones who reach their goals and are happier. But they aren’t happy because they reached their goal but because of who they became through all the challenges and suffering it took to get their.

Let me digress.

Coach Tom explains how setting out on and accomplishing physical feats through his life built his mind up to handle those tough times.

Hard physical challenges are one of the greatest ways to get and maintain mental strength.

Stop being soft. Stop being a victim. Pick yourself up by the damn boot straps and do what needs to be done.

Get strong, stay strong.

Do the world a favor… share this clip, more people need to hear this.

02/28/2023

👉This time 3 years ago I was training for the ‘Bataan death March’ in New Mexico.

This event is a 2️⃣6️⃣ mile ruck (a ruck is walking or running with weight on your back) while having 40lbs in the ruck sack, through the desert of New Mexico..

It is done in honor of the real Bataan death March from 1942 World War Two when thousands of US & Filipino soldiers were captured by the Japanese and forced to March 65 miles with no food, water or any medical help.

☹️My one buddy was in a bad place at the time, he was working 6 days a week, 12 hour shifts… night shifts. And he was really depressed.

I convinced him to sign up for this March with me and we would train on Sundays.

I also worked 12 hour days, 7 days a week, but decided I would take off Sundays to train for this event and it was the best decision I could have made.

🏃‍♂️We trained for 4 very hard months for this event, and we were both devistated when it got cancled because of the Corona virus. The country shut down, the DAY before the race. How crazy is that.

So we ended up not flying out to New Mexico, but instead we did the race on our own beaches here in NJ, we did our 26 mile challenge carrying 40lbs, 10 miles in the sand.

👍And what a challenge it was. The 10 miles in the sand is really what challenged us. It is soul crushing when you check your watch and you’ve only made it another .5 miles when in the sand it feels like you walked 5.

My buddy, to this day, says that training for that event helped him get out of his depressive state.

😎It gave him newfound confidence. It also gave him the motivation to continue working out, now 3 days per week! For the past 3 years.

❗️He ended up quitting his night time shift and getting a better position, for more money, and a better schedule. All because he realized that the way he was working wasn’t worth the way he felt.

👉Sometimes, we need something big to shake up our lives. And a perfect big shake up is a physical challenge event. This is why I encourage most of my clients to sign up for some type of physical event within 3 months of working together. Even just walking a 5k. But we need something to work toward!

Physically challenging the body makes you mentally stronger, like my buddy, and improves quality of life as well as your performance in life.

✅ If you’re interested about this topic of physical fitness increasing motivation and decreasing bouts of mild mental health distress, then listen to this podcast episode I did with Tom Letson MA NJ LPC LCADC

Tom is the #1 motivational psychology counselor in the US and has been practicing for 30 years.

He shares his own experiences on how maintaining a physical fitness routine helped him battle through some of the toughest times in his life.

👇I’ll post the link in the comments below👇

📲Comment below: has a physical fitness routine helped you mentally?

02/27/2023

👉Gents… I brought coach Tom on the podcast again and shares his journey through some rough times in life, like getting laid off, going through a divorce and raising 3 kids… ALL AT the same time.

Every human on earth needs to listen to this. Listen to this man’s story, listen to what he had to do. Many of us don’t know what real stress is, we have no clue how easy we have it.

And he credits a lot of his ability to get through those tough times was because of maintaining his physical fitness.

Share this with everyone, it will help someone.

Get strong & stay strong!

https://open.spotify.com/episode/53G7AnMlt51siYCD0A1mgA?si=vDsbivGbQEWOJHS5phlG5g

Listen to this episode from Strong Gents on Spotify. Coach Tom & Sam Talk Overcoming Mental Stress Using Physical Fitness / Toms Retirement, Life Changes / Building Mental Strength and more!Please leave a review if you got something positive out of this episode!For our coaching services please sched...

02/25/2023

👉Gents… I’m about to head out with my buddies for a good time. But I won’t be eating or drinking while I’m out.

The no drinking is because I go 12 weeks every year no alcohol. Something I recommend to everyone.

But if you’re going out with the intention of drinking, make sure to stack a water after every alcoholic drink.

Drink, water, drink, water, drink, water.

Also if you’re dieting, sometimes it’s best to eat a good high protein meal at home before going, and picking something light at dinner. Try it!

Most of all, enjoy the time out with the people you love!

Get strong, stay strong!
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02/21/2023

👉Gents… here I am giving a speech as the best man at my best friends wedding.

🌵(Yes they got married in the middle of the Joshua tree desert)

Most people are terrified of public speaking…

👉When I was younger, I was also. I would be terrified to get pick on in class to answer, I would hate having to present in front of peer… I just couldn’t stand it!

The nerves, the anxiety, the feeling of wanting to run but you don’t let your body do it!

But as I grew into my adulthood, my fear of public speaking seemed to dissipate each & every year.

The reason? A few:

1️⃣As I strived for greatness, I failed many times. But through these failures I was able to learn… and with those learning experiences I gained confidence. I had been there, done that.

2️⃣I built myself up physically. Knowing that I was physically fit & strong and respected from peers because of that, gave me more confidence being in front of people.

I learned through experience that when you know people respect the way you look, it’s one less thing you worry about AND they will most likely listen intently to what you have to say.

3️⃣I had a realization that when presenting in front of a crowd, I’m only there because these people WANT to hear what I have to say. I’m the authority! If they weren’t interested, they wouldn’t be there, and that reassurance helps a lot.

I believe it is very important as a man to be able to speak publicly or at least feel confident in 1 on 1 to 1 on a few conversations. As these can drastically change the course of our lives.

💪Being physically healthy impacts this ability greatly. Build your body, get strong, present yourself to the world the best you can and be confident!

📲Comment below: do you feel confident with public speaking?

Get strong, stay strong!

-Coach Sam