It’s been a little while since I’ve had a new blog post, so welcome back! Subsequently there’s 3 important updates you need to know. Therefore, this post is dedicated to giving you those updates. Enjoy!
First and foremost, the biggest update I have for you is the launch of my new website! Woohoo!
This website has been nearly a year in the making. It was designed by my wonderful girlfriend, Katie, of Katie Harrington Design. We’ve been talking about getting this website built and launched since last summer.
In fact, we were supposed to start working on it during our flight to Hawaii last August, but the plane’s internet wasn’t able to handle it. Instead, we watched movies haha!
I’m really proud of how it came out and hope you’ll take some time to check it out if you haven’t already. I don’t want to get into too much detail since I’d prefer if you checked it out yourself, but I’ll highlight some of the features.
I’ve never had a website like this, so it’s nice to finally have all of my services in one place. While you don’t NEED a website to be a real business, I can’t help but feel like it legitimizes my coaching business. It makes it feel more real, ya know?
Again, if you haven’t checked it out yet I’d love for you to do so. If you have any questions about my programs feel free to reach out! All you need to after you finish reading this post is click on Alex Andujar Fitness.
This update warrants it’s own little section even though it’s part of my website news.
If you’re familiar with me, you know I offer a program called the Keg to Sixpack Program. This is my signature full body transformation program that includes training, nutrition coaching, and weekly accountability.
It’s designed specifically to help you build muscle, shed fat, and gain a solid dose of confidence. The program is completely customized to your goals. It used to be a 12 week program, but that has since changed.
The program is now 6 months in length. While you can get a lot accomplished in 12 weeks, permanent change takes time. 6 months is a solid amount of time to both implement new habits and really ingrain them into your life. This allows you to see more long-term success and thus truly establish the lifestyle change you’re looking for.
Change takes time and I don’t want to diminish that fact.
Outside of the length, everything else about the program remains the same. You can read more about it here.
With that said, the program is currently open should you be interested. The enrollment period goes through July 31. Once you apply, we’ll hop on a call to go over your goals more in-depth. If we’re a good fit for each other we’ll celebrate virtually and then I’ll get to work on building out your program.
To celebrate the launch of my website, I’m currently offering 10% off to the first 10 people who apply and enroll. I will be accepting as many people who want in to the program, but you MUST apply by 7/31. After that, the program will be closed until the next enrollment period.
If you want in make sure you head to the link I posted above!
My last update is more of a personal one. For the past 2+ years, I’ve been a member at Kansas City Barbell. It also happens to be where I do some assistant coaching in the evenings.
Anyway, most of my training there has been around building strength. Building strength is great. I mean who doesn’t want to be stronger? I know I do. I’ve come a very long way from when I started there until now.
The thing is I don’t fully look the part of most fitness coaches. I’m pretty unassuming. I don’t have abs chiseled from marble or the bulging biceps many other coaches have.
Does that mean I’m a bad coach? Absolutely not. There’s certainly room for improvement in an industry predicated on looking good, though.
My “Big 3” numbers are decent compared to the average person, but below average compared to those coaches who’ve put an emphasis on fitness their whole lives.
If you’re unfamiliar with the big 3, it’s referring to bench press (I’m right around 215lbs), deadlift (402lbs), and squat (265lbs – my continual weak spot). Again, pretty good, but nothing spectacular.
I will be switching away from strength training and focusing on hypertrophy, which is building muscle size. One of the owners of KCBB, Jay Ashman, has graciously built me a 3 day/week full body hypertrophy plan. In case you’re confused, I will break it down the difference between strength training and hypertrophy:
Optimal Strength – moving the most amount of weight possible with as much explosiveness as possible. Training for strength generally means using heavier weight for less sets/reps. Sets usually range from 3-5 with reps in the 1-5 range.
Hypertrophy – increasing the size of muscle tissue. Typically achieved by lower weights, slow and controlled movement, with higher sets/reps. Very similar to the way bodybuilders train.
Both of those are oversimplifications that contain their own nuances.
Don’t get me wrong, I don’t plan to ever look like Schwarzenegger in his prime. I’m not trying to be a bodybuilder. However, I can absolutely stand to build some size to look the part of a coach a bit more.
I had my first workout yesterday and it was every bit as intense as Jay said it’d be. The workout took me about an hour and twenty minutes. All of the workouts are going to be like that, which is the other difference.
While I probably should be working with a nutrition coach during this process, I’m doing it on my own. For now, at least.
I am taking the next two weeks to monitor my progress via weight, energy levels, and gym progress. My calories are currently set at around 2100 per day broken up by 185g carbs, 75g fat, 170g protein. These numbers are technically for fat loss based on my TDEE (total daily energy expenditure)
Before I switched to this program I was focused on losing about 10lbs before building up. Now I’m not sure what I’ll do hence my monitoring the next two weeks. I might stick go up, I might go down, or maybe I stay where I am.
My ultimate goal is to be around 175lbs in the 13-15% body fat range. Right now I’m 178lbs somewhere in the 17-18% range. There’s definitely work to be done, so I hope you join me for this ride.
I’ll be documenting my journey here on my blog with weekly progress updates. I’m going to include some pictures here are there to show you how everything is going. Stay tuned to see how this all plays out!