{"id":10616,"date":"2024-09-26T17:14:12","date_gmt":"2024-09-26T10:14:12","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10616"},"modified":"2024-09-26T17:14:12","modified_gmt":"2024-09-26T10:14:12","slug":"coach-q-shares-his-top-tips-for-staying-fit-at-any-age","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10616","title":{"rendered":"&#8216;Coach Q&#8217; Shares His Top Tips For Staying Fit at Any Age"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>If you\u2019re relying on a simple eyeball test to determine the age of Freddie Quartlebaum, chances are, you\u2019re going to guess wrong every single time.<\/p>\n<p>He\u2019s 6\u20192, 200 pounds, carrying 9% body fat and with an upper body built more like an All-Pro linebacker than a college basketball executive, the title he currently holds at the University of Kansas. On first glance\u2014or the inevitable double take\u2014when you find out Quartlebaum, aka \u201cCoach Q,\u201d is now 57, you\u2019ll think to yourself he\u2019s found the miracle for turning back the clock.<\/p>\n<p>However, there is no cutting-edge formula in the chiseled quinquagenarian\u2019s abs sculpting arsenal. For the most part, Quartlebaum relies on old-school training and nutrition, along with the consistent motivation to skip complacency and keep pushing forward even as he\u2019s pushed past 50<\/p>\n<p>\u201cI feel like a young 57,\u201d Quartlebaum says. \u201cThe only thing that ever makes me feel old is when I seek comfort or disengage from trying new things.\u201d<\/p>\n<p>Luckily for Freddie Quartlebaum, his job as director of basketball operations allows him to surround himself with some most elite athletes at one of the most storied programs. Now in his 11<sup>th<\/sup>\u00a0season as a member of the KU coaching staff, sports an athletic appearance more imposing than the dozens of Jayhawks players who\u2019ve walked through Allen Fieldhouse.<\/p>\n<p>And while athletically, he may not be able to take it to the rim like some of the school\u2019s All-America\u00a0<a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/the-max-effort-workout-for-basketball-players\/\">basketball stars<\/a>\u00a0he\u2019s worked with\u2014names like Frank Mason, Devonte Graham, Andrew Wiggins, Perry Ellis, Devon Dotson, Ochai Agbaji, Udoka Azubuike, and current senior, Hunter Dickinson\u2014when it comes to aesthetics, Coach Q may actually be the fittest Jayhawk in Lawrence, KS.<\/p>\n<p>For his role with the team, hitting the gym and eating right is more than just a personal passion. Coach Q sees his fitness as his responsibility in order to lead by example.<\/p>\n<p>\u201cI\u2019ve always taken the approach that what you demand, expect, and instill in your athletes must be a mirror image of you,\u201d he says. \u201cYou must be the billboard of what you are asking of your athletes.\u201d<\/p>\n<p>Now, Coach Q isn\u2019t just about motivating his Jayhawks, who begin their season on Nov. 4 against Howard and then Nov. 8 against perennial powerhouse North Carolina. He\u2019s all in on helping motivate others on the verge of 50\u2014or 60 or older\u2014to get their wellness in check. The first step, the coach says, isn\u2019t just the workout or latest training trend, it\u2019s about staying consistent both physically and mentally.<\/p>\n<p>\u201cMy response is the workout routine begins with a positive mindset and attitude an hour before I pick up any training equipment\u201d he says. \u201cA positive attitude is indeed connected to wellness training.\u201d<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:66.997294860234%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/09\/IMG_1062_1726503730364-1-e1726684462593.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"Freddie Quartlebaum\" width=\"1109\" height=\"743\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/09\/IMG_1062_1726503730364-1-e1726684462593.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">gaskins photography collection<\/span><\/figcaption><\/figure>\n<h3><strong>This is How Fred Shreds<\/strong><\/h3>\n<p>This past spring Men\u2019s Health labeled Quartlebaum <a href=\"https:\/\/www.menshealth.com\/fitness\/a60232970\/fred-quartlebaum-kansas-jayhawks-interview\/\">\u201cthe most jacked coach in college basketball.\u201d <\/a>And if you\u2019ve scrolled through Coach Q\u2019s social media\u2014where he\u2019s oftentimes showed off not only his impeccable six-pack\u2014it\u2019s pretty clear the title fits. His motivating posts also share how easy it can be for most 50-somethings to still train like they did in ther early years if they just put the work in.<\/p>\n<p>\u201cI am no expert on what perfect looks like, but I do believe that consistency plays a huge role in achieving \u00a0the \u201clook\u201d you wish to attain,\u201d he says.<\/p>\n<p>Although he looks younger than the 57 years shown on his birth certificate, Quartlebaum now possesses the old man strength. He still deadlifts over 400 pounds for reps. Again, it comes to military-style discipline and consistency. It\u2019s something he picked up more than three decades ago as an assistant coach with the Naval Academy. He took what he learned there to his other coaching stints at North Carolina, Notre Dame, and St. John\u2019s before landing with the Jayhawks in 2013.<\/p>\n<p>While fitness remains a passion, Coach Q makes an effort crossing discipline with obsession. It\u2019s an easy obstacle to get trapped by. It\u2019s one he hopes those starting out can avoid during their fitness journey.<\/p>\n<p>\u201cI was not the best with discipline and balance in my early years of my profession. Over time, I realized to be more present, mindful, and productive, I needed to dive deeper into the importance of having more of a balanced lifestyle. I began to take a step back and truly appreciate the importance of family and friends.\u201d<\/p>\n<p>These days, Freddie Quartlebaum\u2019s training consists of a standard push-pull workout. Twice weekly, he\u2019ll hit chest and triceps, back and biceps, then legs, while taking one rest day. He\u2019ll also throw in some conditioning work, such as a jump rope session, to get the heart rate up.<\/p>\n<p>Other wellness elements he\u2019ll add to his routine include plenty of recovery work. He\u2019ll hit the sauna several times a week for a good sweat. He\u2019ll also incorporate some form of myofacial release several times a week in order to relieve the old muscles.<\/p>\n<p>These days, Freddie Quartlebaum has begun making his mental health a wellness priority. This involves more reading and mindfulness techniques, including meditation.<\/p>\n<p>\u201cI would align myself with the term balanced, then obsessed,\u201d Coach Q says. \u201cThe balance approach allows for dedication and discipline while also prioritizing mental health, family, and social connections. Any form of obsession can potentially lead to burnout and stress. Having balance, however, keeps me mindful of my relationship with fitness and health and contributes positively to my overall quality of life.\u201d<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:65.644724977457%;\" class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/09\/IMG_1065_1726503730396-1-e1726685124424.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" alt=\"Freddie Quartlebaum\" width=\"1109\" height=\"728\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2024\/09\/IMG_1065_1726503730396-1-e1726685124424.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">gaskins photography collection<\/span><\/figcaption><\/figure>\n<h3><strong>Getting Started the Coach Q Way<\/strong><\/h3>\n<p>The biggest misconception, according to Coach Q, is that it\u2019s acceptable for older adults to succumb to the aging process. And with that, it\u2019s easy to accept the subsequent lifestyle degeneration that comes from inactivity. Wrong, he says. Instead, consistently being active is the key to longevity.<\/p>\n<p>\u201cMany of us believe aging naturally involves a physical decline and we no longer feel or believe we can continue to build muscle, strength, and confidence to push forward in taking that next step in our journey,\u201d Coach Q says. \u201cAlthough some people\u2019s situations may be different, there\u2019s never a need to accept letting your health go.\u201d<\/p>\n<p>Freddie Quartlebaum\u2019s fitness has been a personal lifetime commitment. But for many adults, especially those being introduced to the lifestyle, their goals may not align with obtaining sub-10% body fat. With more than 40% of those over 50 suffering from obesity, and heart disease increasing as well,\u00a0 weight loss would likely be at the top of the list. So the first order of business, according to Coach Q, is to have a plan of attack.<\/p>\n<p>\u201cI\u2019m a planner. I schedule my training regimen in the mornings to avoid conflicts,\u201d he says. \u201cBy incorporating a morning workout, I can prioritize my health and fitness without compromising my responsibilities to family, work, and social obligations. I will pivot and reschedule if needed.\u201d<\/p>\n<p>For beginners, consulting a physician and then a professional (and reputable) trainer during the initial stages of your wellness is a great first step. Once you get the OK, start getting familiar with exercises and programs. YouTube is a great training tool to learn from\u2014become acquainted with legitimate experts as you grow your knowledge base.<\/p>\n<p>And just remember: Don\u2019t\u2019 be discouraged when a \u201cbad workout\u201d pops up. Work commitments, family, you name will pop up, Q admits this. Although this will seem like the perfect time to \u201ctake a break\u201d don\u2019t for the habit of skipping. A less than stellar workout is better than no workout 100% of the time.<\/p>\n<p>\u201cBe prepared for the long game, and have the mindset that it\u2019s a journey,\u201d Coach Q says. \u201cHave fun with your process, live in your process and enjoy what you\u2019re becoming of yourself.\u201d<\/p>\n<h3><strong>Freddie Quartlebaum Shares His Do\u2019s &amp; Don\u2019ts for Training over 50<\/strong><\/h3>\n<p>Whether you\u2019re a seasoned gym rat looking to shed some pounds in order to look even more shredded or about to start Day of your fitness journey, Freddie Quartlebaum offers these tips in order keep your expectations in check year round and stay motivated throughout the process.<\/p>\n<ul>\n<li><strong>Do:<\/strong> <strong>Consult with a medical expert before going all in.<br \/><\/strong>\u201cIt\u2019s beneficial to discuss your wellness journey with your doctor,\u201d Freddie Quartlebaum says. \u201cThey can not only share feedback and offer suggestions, but an exam is good starting point to identify areas of your strengths or limitations.\u201d<\/li>\n<li><strong>Don\u2019t:<\/strong> <strong>Put delay working on your health any longer<\/strong><br \/>\u201cIt\u2019s time to stick to your wellness appointment,\u201d Coach Q says. \u201cThere will be some days in which you may need to pivot from your training. But putting your wellness on the backburner is no longer an option.\u201d<\/li>\n<li><strong>Do:<\/strong> <strong>Start slow, then progress<\/strong><br \/>\u201cBegin with low-impact activities,\u201d Coach Q suggests. \u201cThere\u2019s nothing wrong a good walk and some light weight training in the initial period. Steadily increase the distance and some weight and then you\u2019ll see progress\u201d<\/li>\n<li><strong>Don\u2019t: Overtrain on Day 1<br \/><\/strong>\u201cDon\u2019t push yourself too hard on the first day of working out,\u201d he says. \u201cIt\u2019s just the start of your wellness journey. The last thing you want to do is do something to cause injury so soon.\u201d<\/li>\n<li><strong>Do: Hire\/consult with a trainer or fitness professional<\/strong><br \/>\u201cIt\u2019s absolutely a great investment in working with a fitness or performance trainer,\u201d he says. \u201cThe sooner you learn your way around a weightroom and are familiar with a expert-based program, the sooner you can start seeing results.\u201d<\/li>\n<li><strong>Don\u2019t: Be intimidated by others in the gym<br \/><\/strong>No matter where you are on your fitness journey, don\u2019t ever fall into the bad habit of comparing yourself to other gym members,\u201d Coach Q says. \u201cEveryone\u2019s wellness journey is different, especially members who have been on their fitness journey for a longer period. Your focus should always be on you.\u201d<\/li>\n<li><strong>Do: Pay closer attention to your diet habits<br \/><\/strong>\u201cDon\u2019t neglect this key component of your wellness,\u201d he says. \u201cIt could be beneficial to consult with a nutritionist for personal guidance.\u201d<\/li>\n<li><strong>Don\u2019t: Give up. Ever<br \/><\/strong>\u201cDon\u2019t stop your wellness journey the first time your motivation to show up at the gym begins to fade, because it will,\u201d Coach Q says. \u201cIt happens to all of us, but the key is to keep showing up. Stick with it!\u201d<\/li>\n<li><strong>Do: Stay consistent<br \/><\/strong>\u201cYour health should now be a top priority for the rest of your life,\u201d Freddie Quartlebaum says. \u201cMake wellness a part of your daily routine.\u201d<\/li>\n<li><strong>Don\u2019t: Stop enjoying the process of working out<br \/><\/strong>\u201cAlways bring a positive attitude to your wellness journey!\u201d Coach Q concludes with. \u201cIt will help you stay motivated, committed, and consistent throughout this new chapter of your life.\u201d<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/athletes-celebrities\/pro-tips\/coach-q-shares-his-top-tips-for-staying-fit-at-any-age\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re relying on a simple eyeball test to determine the age of Freddie Quartlebaum, chances are, you\u2019re going to guess wrong every single time. He\u2019s 6\u20192, 200 pounds, carrying 9% body fat and with an upper body built more like an All-Pro linebacker than a college basketball executive, the title he currently holds at &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-10616","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10616"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10616\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}