Our environment is changing, therefore, our priorities must change too.

It is time to step up to the plate and make "CHANGE" our new Friend.

Training with Matt Olaya:

  • Short Term Goal(s)
  • Long Term Goal(s)
  • Past Injuries
  • Current Injuries
  • Areas to be Aware of
  • How are your Eating Habits
  • Does your Job cause a lot of Stress?
  • Do you have a Daily Routine
  • Chart the above and slowly Connect them by forming a Routine

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70.3 Finish 70.3 Mile Finish


There is a lot of Mumbo Jumbo Out There:

  • Keep it short and simple
    • Calories in Calories out
    • Moderate Food Portions
    • Balanced Meals
    • Balanced Physical Fitness
  • Most Important
    • Be Consistent!
      • Start Small and Do it Everyday (adds up after a month)


What to Expect During a Training Session:

  • Warm Up
    • Your Choice of 10-15 minutes on a Cardio Machine
    • Depending on current situation, static stretching & foam rolling would be included
    • Everyone participates in a static and/ or dynamic Core routine
  • Building Workout
    • Circuit Training
      • Compound Exercises
        • Medicine Ball Back Lunge to High Knee Stance
        • Medicine Ball Back Lunge to Rotation
      • Abdominal Exercises
        • Crunches
        • Straight Arm Crunches
  • Main Workout (Full Body Exercises)
    • Depending on Goal(s) for each Person
      • Muscle Hypertrophy (Gaining Muscle Mass)
        • Heavy weight that can be done for 8-12 repetitions
        • Slow & Controlled
      • Lean Muscle Mass (Lean Out)
        • Challenging weight that can be done for 12-20 repetitions
        • Slow & Controlled or Quick & Reactive
      • Losing Weight
        • Moving throughout the hour with least amount of rest
        • Coordinating the exercises so that fatigue does not slow you down
      • Maintain Health
        • Mix It Up
          • Keep moving
          • Expose body to Coordination & Balance
      • Athletic Training
        • Depending on Age & Sport
          • Balance & Coordination
          • Proper Technique
          • Strength Training
          • Agility
          • Reaction
          • Flexibility


What Should I Eat?

I can develop a text book style nutritional plan to follow, but in reality who has the luxury of preparing there own meals and not going out to eat?  Therefore, reality is a key component to what we must do in our daily life to eat healthier.  Fast food and Restaurants are a big part of our life and a convenience factor.  You don't have to drop it completely off your list, just be cautious on what items are Healthy and Not Healthy.   Aside from picking Healthy from Non Healthy, are small portions that satisfy your hunger and allow your body to completely utilize food for energy.  


Keep Changing Your Workouts:

Change is the word that should be practiced constantly within the workouts.  Anytime you adapt to a routine within exercises, your body works less (more efficient) causing less stress on the body.  The only time we would want adaptation within exercising should be for beginners (people who are new or haven't exercises for a long period of time) and athletes training for an event (allowing for strong muscles, tendons, connective tissues & efficient cardiovascular system).  It takes about 2-3 weeks for your body to adapt when you are following an exercise routine.  The example below is a sample of what "Changing" it up would look like.  From modifications to higher repetitions to added intensity, it's all part of the change preventing your body from adapting.


i.e. Workout A: (Beginner)

A1:  Static Plank: 20 secs

A2: Body Weight Squats: 15 reps

A3: Knee Push Ups: 6 reps

Repeat Workout A: 3 times through with 15 secs rest in between each exercise.


After 2 to 3 weeks, increase the intensity by increasing repetitions & duration


i.e. Workout B: (Beginner)

B1: Static Plank: 25-20 secs

B2: Body Weight Squats: 20-25 reps

B3: Knee Push Ups: 8-10 reps

Repeat Workout B: 3 times through with 15 secs in between each exercise.


Modifying Exercises to keep Progressing:

  • Push Ups
    • Start on your Knees (Knee Push Ups)
      • Complete 15 repetitions
    • Start on your Toes (Push Ups)
      • Perform 4-6 repetitions
    • Incline Push Ups on Toes (Incline Push Ups)
      • Perform 15 repetitions
    • Decline Push Ups on Toes (Decline Push Ups)
      • Perform 4-6 repetitions
After 2-3 weeks, Repetitions must go up (2-4 Repetitions)
  • Push Ups
    • Start on your Knees (Knee Push Ups)
      • Complete 17 repetitions
    • Start on your Toes (Push Ups)
      • Perform 6-8 repetitions
    • Incline Push Ups on Toes (Incline Push Ups)
      • Perform 15 repetitions
    • Decline Push Ups on Toes (Decline Push Ups)
      • Perform 6-8 repetitions

Following this template for about 1.5 to 2 months is great.  At that point switching up your entire routine is key to prevent overtraining and potential injuries.  Try to incorporate completely different exercises to help challenge you.  

Resistance Bands (Compound Squat to Rows)

Physio Ball Single Leg Hip Raises


Body Weight Inverted Pull Ups




Body Weight Static Core with Hip Adductor


Bosu Back Lunge to High Knee Stance

Lunge Position with Single Arm Rows


Hip Flexor Stretch (Lunge Position)

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