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Hello, this is my first blog post, and I’m excited to create this resource for my patients or anyone else that finds it valuable.  There is so much information and noise out there about fitness it’s hard for the average person to know where to start. My goal is to cut through all of that and make it very simple for you.

I’ve been working out personally for 30 years, I started when I was 14 and I will be 45 in 3 months.  I got really lucky early on, a strength and conditioning coach that worked with the Russian Olympic Team happened to live on my paper route,  he was kind enough to teach me a lot of high-level concepts and training techniques right at the start of my fitness journey. Professionally I have helped run several personal training companies and have been a consultant to several gym owners to help grow their personal training revenue.  I have had the privilege to work with and learn from lots of great personal trainers, strength and conditioning coaches, clients and patients over the years. I prided myself on helping head trainers and group exercise instructor lose the last 10 to 15 lbs and feel better.

There are many ways to exercise, I’m going to teach you how to get great results in the minimum amount of time with the lowest risk of injury.  The results we are after is being lean, healthy and full of energy. The minimum amount of time would be about  Two Thirty minute workouts with weights a week with at least a day of rest in between or 60 total minutes a week of resistance training.  A longer workout is not better for most people. Working out longer than 30 minutes can have negative effects on their hormones and their body.  I will explain this in detail much later but trust me, it’s true for the vast majority of busy adults.

People who have been overtraining or not at all I like to start them off with 5 minutes a day of exercise at home for 30 to 60 days.  Then once they have gotten into a rhythm transition them to weight training.

I have a series of 5-minute workouts on Youtube for anyone who wishes to use them.  They were meant to be done in order starting with number 1, then progress to number 2 the next day, then 3 and so on till you reach number 10 then start at number 1 again.  If you miss a day double up with 2 workouts the next day to stay on pace for the 30 to 60 days. Here is the link to that play list.


There are principles I will expand upon in the coming posts and I thank you for staying with me so far.


Dr S

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