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Brian Danley

Welcome

Welcome to my website!

If you are motivated to get healthier, stronger, and more fit, then you have come to the right place.

As an ISSA-Certified Fitness Professional, I can help you set realistic goals and transform your health and life for the better. I can help you look and feel your best while enjoying yourself along the way.  Most of all, as a fitness professional, I care about you getting the fitness and health results you deserve!  It all comes down to this:  look good; move good; and feel good!  Spend less time treating disease and more time treating health.

10 things all weight lifters should know:

  1.  All exercises will get easier in time due to adaptations to training;

  2.  Sweating is not required to get stronger--rest periods are required between sets to stimulate strength and muscle growth;

  3.  Soreness after a workout is not necessary to achieve increased muscle strength and hypertrophy;

  4.  Cardio is not required to improve body composition, but gaining muscle mass is required to improve body shape;

  5.  Progressive overload (i.e., increase loads, reps, or sets) is necessary to increase strength and muscle mass;

  6.  Workout frequency (i.e., consistency) is the most effective way to cause body adaptations to occur--not durations or intensity;

  7.  Early strength gains initially accrue via the nervous system before appreciable increases in muscle mass;

  8.  Muscle hypertrophy (i.e., growth) will occur concurrently with strength gains;

  9.  Adequate caloric and protein intake is required to build appreciable muscle mass; and

  10.  Workouts should be challenging (i.e., slightly outside the comfort zone) but not miserable--sustainability will not occur when one does not look forward to working out.

6 habits for your health and fitness success:

  1. Eat mostly whole, natural foods daily (i.e., fruits, vegetables, whole grains, etc.);
  2. Consume at least one gram of protein per pound bodyweight;
  3. Drink a glass of water with each meal; 
  4. Get 7-9 hours of quality sleep each night;
  5. Perform resistance training 2-3 days per week; and
  6. Perform cardio 3-5 days per week.

10 strategies to avoid injury:

  1. Perform dynamic and static stretches pre- and post-exercise, respectively;
  2. Perform self-myofascial massage using a foam roller and tennis ball periodically;
  3. Perform bodyweight exercises and warmup sets (i.e., 50% working weight) prior to your working sets;
  4. Load 75-85% and 50-65% of your 1-rep max for strength (compound) and endurance (isolation) lifts, respectively;
  5. Feel your muscles perform the movement and deload when necessary to avoid overtraining;
  6. Focus on joint mobility and muscular flexibility when lifting;
  7. Prioritize and periodize muscle groups to lessen muscular imbalances;
  8. Lift with superb posture and technique always (i.e., hip hinge, lifted chest, etc.);
  9. Breathe properly during each lift (i.e., inhale while pulling, exhale while pushing); and
  10. Drink plenty of water (i.e., up to a gallon daily)

6 strategies to achieve success:

  1. Write down your SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) goal
  2. Write down the strategies needed to successfully achieve your goal
  3. Set up a training schedule  
  4. Believe in yourself, your talents, and your capabilities
  5. Visualize your success
  6. Track your training program

Be clear in your goal.  Be honest with yourself.  Ask yourself:  What do you want and why do you want it?  You are in control of your daily routines and behaviors.  Cultivating positive habits empowers you to shape your character and your future.  By consistently visualizing success, you will achieve success.  Ultimately, you must believe in order to achieve!

Discipline instills habits.  Habits enable consistency.  Consistency creates progress.  Progress facilitates achievement.

Ultimately this is the winning formula to achieve your fitness goal:

  • Eat healthy
  • Move daily
  • Lift consistently
  • Stay positive

Can't find the time for fitness?  You don't find time, you make time.  Movement is life!

Here are Special Offers and Deals for you:

To get in touch with me, just click on "Contact Me" in the menu above and send me a message.

Thanks for visiting, and have a great day!

"mens sana in corpore sano." (a healthy mind in a healthy body)

"It's not where you are today that counts.  It's where you are headed."

--Arthur F. Lenehan