‘Coach Q’ Shares His High Ideas For Staying Match at Any Age
For those who’re counting on a easy eyeball take a look at to find out the age of Freddie Quartlebaum, chances are high, you’re going to guess mistaken each single time.
He’s 6’2, 220 kilos, carrying 9% physique fats and with an higher physique constructed extra like an All-Professional linebacker than a university basketball govt, the title he presently holds on the College of Kansas. On first look—or the inevitable double take—if you discover out Quartlebaum, aka “Coach Q,” is now 56, you’ll suppose to your self he’s discovered the miracle for turning again the clock.
Nonetheless, there isn’t any cutting-edge components within the chiseled quinquagenarian’s abs sculpting arsenal. For probably the most half, Quartlebaum depends on old-school coaching and vitamin, together with the constant motivation to skip complacency and maintain pushing ahead whilst he’s pushed previous 50
“I really feel like a younger 56,” Quartlebaum says. “The one factor that ever makes me really feel outdated is after I search consolation or disengage from attempting new issues.”
Fortunately for Freddie Quartlebaum, his job as director of basketball operations permits him to encompass himself with some most elite athletes at one of the storied applications. Now in his 11th season as a member of the KU teaching employees, sports activities an athletic look extra imposing than the handfuls of Jayhawks gamers who’ve walked by Allen Fieldhouse.
And whereas athletically, he could not be capable of take it to the rim like among the college’s All-America basketball stars he’s labored with—names like Frank Mason, Devonte Graham, Andrew Wiggins, Perry Ellis, Devon Dotson, Ochai Agbaji, Udoka Azubuike, and present senior, Hunter Dickinson—with regards to aesthetics, Coach Q may very well be the fittest Jayhawk in Lawrence, KS.
For his position with the workforce, hitting the gymnasium and consuming proper is greater than only a private ardour. Coach Q sees his health as his accountability with a view to lead by instance.
“I’ve at all times taken the method that what you demand, anticipate, and instill in your athletes should be a mirror picture of you,” he says. “You should be the billboard of what you might be asking of your athletes.”
Now, Coach Q isn’t nearly motivating his Jayhawks, who start their season on Nov. 4 in opposition to Howard after which Nov. 8 in opposition to perennial powerhouse North Carolina. He’s all in on serving to encourage others on the verge of fifty—or 60 or older—to get their wellness in test. Step one, the coach says, isn’t simply the exercise or newest coaching development, it’s about staying constant each bodily and mentally.
“My response is the exercise routine begins with a optimistic mindset and perspective an hour earlier than I choose up any coaching gear” he says. “A optimistic perspective is certainly linked to wellness coaching.”
That is How Fred Shreds
This previous spring Males’s Well being labeled Quartlebaum “probably the most jacked coach in school basketball.” And for those who’ve scrolled by Coach Q’s social media—the place he’s oftentimes confirmed off not solely his impeccable six-pack—it’s fairly clear the title suits. His motivating posts additionally share how simple it may be for many 50-somethings to nonetheless prepare like they did in ther early years if they only put the work in.
“I’m no knowledgeable on what good appears to be like like, however I do imagine that consistency performs an enormous position in reaching the “look” you want to attain,” he says.
Though he appears to be like youthful than the 56 years proven on his delivery certificates, Quartlebaum now possesses the outdated man energy. He nonetheless deadlifts over 400 kilos for reps. Once more, it involves military-style self-discipline and consistency. It’s one thing he picked up greater than three many years in the past as an assistant coach with the Naval Academy. He took what he realized there to his different teaching stints at North Carolina, Notre Dame, and St. John’s earlier than touchdown with the Jayhawks in 2013.
Whereas health stays a ardour, Coach Q makes an effort crossing self-discipline with obsession. It’s a straightforward impediment to get trapped by. It’s one he hopes these beginning out can keep away from throughout their health journey.
“I used to be not the very best with self-discipline and stability in my early years of my occupation. Over time, I spotted to be extra current, conscious, and productive, I wanted to dive deeper into the significance of getting extra of a balanced way of life. I started to take a step again and actually respect the significance of household and pals.”
Lately, Freddie Quartlebaum’s coaching consists of a typical push-pull exercise. Twice weekly, he’ll hit chest and triceps, again and biceps, then legs, whereas taking one relaxation day. He’ll additionally throw in some conditioning work, akin to a bounce rope session, to get the guts price up.
Different wellness components he’ll add to his routine embody loads of restoration work. He’ll hit the sauna a number of occasions every week for an excellent sweat. He’ll additionally incorporate some type of myofacial launch a number of occasions every week with a view to relieve the outdated muscle tissues.
Lately, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This entails extra studying and mindfulness strategies, together with meditation.
“I’d align myself with the time period balanced, then obsessed,” Coach Q says. “The stability method permits for dedication and self-discipline whereas additionally prioritizing psychological well being, household, and social connections. Any type of obsession can probably result in burnout and stress. Having stability, nonetheless, retains me conscious of my relationship with health and well being and contributes positively to my total high quality of life.”
Getting Began the Coach Q Method
The largest false impression, based on Coach Q, is that it’s acceptable for older adults to succumb to the getting older course of. And with that, it’s simple to simply accept the following way of life degeneration that comes from inactivity. Flawed, he says. As an alternative, constantly being lively is the important thing to longevity.
“Many people imagine getting older naturally entails a bodily decline and we now not really feel or imagine we will proceed to construct muscle, energy, and confidence to push ahead in taking that subsequent step in our journey,” Coach Q says. “Though some folks’s conditions could also be completely different, there’s by no means a necessity to simply accept letting your well being go.”
Freddie Quartlebaum’s health has been a private lifetime dedication. However for a lot of adults, particularly these being launched to the approach to life, their objectives could not align with acquiring sub-10% physique fats. With greater than 40% of these over 50 affected by weight problems, and coronary heart illness rising as effectively, weight reduction would seemingly be on the high of the record. So the primary order of enterprise, based on Coach Q, is to have a plan of assault.
“I’m a planner. I schedule my coaching routine within the mornings to keep away from conflicts,” he says. “By incorporating a morning exercise, I can prioritize my well being and health with out compromising my duties to household, work, and social obligations. I’ll pivot and reschedule if wanted.”
For newcomers, consulting a doctor after which an expert (and respected) coach through the preliminary phases of your wellness is a superb first step. When you get the OK, begin getting acquainted with workout routines and applications. YouTube is a superb coaching software to study from—grow to be acquainted with professional consultants as you develop your data base.
And simply keep in mind: Don’t’ be discouraged when a “unhealthy exercise” pops up. Work commitments, household, you title will pop up, Q admits this. Though it will appear to be the right time to “take a break” don’t for the behavior of skipping. A lower than stellar exercise is best than no exercise 100% of the time.
“Be ready for the lengthy sport, and have the mindset that it’s a journey,” Coach Q says. “Have enjoyable together with your course of, dwell in your course of and luxuriate in what you’re turning into of your self.”
Freddie Quartlebaum Shares His Do’s & Don’ts for Coaching over 50
Whether or not you’re a seasoned gymnasium rat trying to shed some kilos with a view to look much more shredded or about to start out Day of your health journey, Freddie Quartlebaum gives the following tips so as maintain your expectations in test 12 months spherical and keep motivated all through the method.
- Do: Seek the advice of with a medical knowledgeable earlier than going all in.
“It’s useful to debate your wellness journey together with your physician,” Freddie Quartlebaum says. “They cannot solely share suggestions and supply options, however an examination is nice start line to determine areas of your strengths or limitations.” - Don’t: Put delay working in your well being any longer
“It’s time to stay to your wellness appointment,” Coach Q says. “There might be some days in which you’ll must pivot out of your coaching. However placing your wellness on the backburner is now not an choice.” - Do: Begin sluggish, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing mistaken an excellent stroll and a few mild weight coaching within the preliminary interval. Steadily enhance the space and a few weight and you then’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push your self too exhausting on the primary day of understanding,” he says. “It’s simply the beginning of your wellness journey. The very last thing you wish to do is do one thing to trigger harm so quickly.” - Do: Rent/seek the advice of with a coach or health skilled
“It’s completely a terrific funding in working with a health or efficiency coach,” he says. “The earlier you study your manner round a weightroom and are acquainted with a expert-based program, the earlier you can begin seeing outcomes.” - Don’t: Be intimidated by others within the gymnasium
Irrespective of the place you might be in your health journey, don’t ever fall into the unhealthy behavior of evaluating your self to different gymnasium members,” Coach Q says. “Everybody’s wellness journey is completely different, particularly members who’ve been on their health journey for an extended interval. Your focus ought to at all times be on you.” - Do: Pay nearer consideration to your eating regimen habits
“Don’t neglect this key part of your wellness,” he says. “It could possibly be useful to seek the advice of with a nutritionist for private steerage.” - Don’t: Quit. Ever
“Don’t cease your wellness journey the primary time your motivation to point out up on the gymnasium begins to fade, as a result of it should,” Coach Q says. “It occurs to all of us, however the secret’s to maintain exhibiting up. Keep it up!” - Do: Keep constant
“Your well being ought to now be a high precedence for the remainder of your life,” Freddie Quartlebaum says. “Make wellness part of your each day routine.” - Don’t: Cease having fun with the method of understanding
“All the time convey a optimistic perspective to your wellness journey!” Coach Q concludes with. “It’ll allow you to keep motivated, dedicated, and constant all through this new chapter of your life.”
