In case you’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 unsuitable 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 school basketball government, the title he at present holds on the College of Kansas. On first look—or the inevitable double take—if you discover out Quartlebaum, aka “Coach Q,” is now 57, you’ll assume to your self he’s discovered the miracle for turning again the clock.
Nonetheless, there isn’t a cutting-edge method within the chiseled quinquagenarian’s abs sculpting arsenal. For essentially the most half, Quartlebaum depends on old-school coaching and vitamin, together with the constant motivation to skip complacency and preserve pushing ahead whilst he’s pushed previous 50
“I really feel like a younger 57,” Quartlebaum says. “The one factor that ever makes me really feel previous 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 crucial storied packages. Now in his 11th season as a member of the KU teaching workers, sports activities an athletic look extra imposing than the handfuls of Jayhawks gamers who’ve walked by way of Allen Fieldhouse.
And whereas athletically, he might not be capable to take it to the rim like a number of the faculty’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—relating to aesthetics, Coach Q may very well be the fittest Jayhawk in Lawrence, KS.
For his function with the crew, hitting the fitness center and consuming proper is greater than only a private ardour. Coach Q sees his health as his accountability in an effort to lead by instance.
“I’ve at all times taken the strategy that what you demand, count on, and instill in your athletes have to be a mirror picture of you,” he says. “You have to 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 towards Howard after which Nov. 8 towards perennial powerhouse North Carolina. He’s all in on serving to inspire 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 pattern, it’s about staying constant each bodily and mentally.
“My response is the exercise routine begins with a constructive mindset and perspective an hour earlier than I choose up any coaching gear” he says. “A constructive perspective is certainly linked to wellness coaching.”
That is How Fred Shreds
This previous spring Males’s Well being labeled Quartlebaum “essentially the most jacked coach in faculty basketball.” And should you’ve scrolled by way of Coach Q’s social media—the place he’s oftentimes confirmed off not solely his impeccable six-pack—it’s fairly clear the title matches. His motivating posts additionally share how simple it may be for many 50-somethings to nonetheless practice like they did in ther early years if they only put the work in.
“I’m no knowledgeable on what good seems like, however I do consider that consistency performs an enormous function in attaining the “look” you want to attain,” he says.
Though he seems youthful than the 57 years proven on his beginning certificates, Quartlebaum now possesses the previous 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 discovered 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 simple 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 most effective with self-discipline and stability in my early years of my occupation. Over time, I noticed to be extra current, conscious, and productive, I wanted to dive deeper into the significance of getting extra of a balanced life-style. I started to take a step again and really recognize the significance of household and mates.”
Today, 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, corresponding to a soar rope session, to get the center fee 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 in an effort to relieve the previous muscle mass.
Today, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This includes extra studying and mindfulness strategies, together with meditation.
“I might align myself with the time period balanced, then obsessed,” Coach Q says. “The stability strategy permits for dedication and self-discipline whereas additionally prioritizing psychological well being, household, and social connections. Any type of obsession can doubtlessly 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 Approach
The largest false impression, in accordance with Coach Q, is that it’s acceptable for older adults to succumb to the growing old course of. And with that, it’s simple to just accept the next life-style degeneration that comes from inactivity. Fallacious, he says. As an alternative, persistently being energetic is the important thing to longevity.
“Many people consider growing old naturally includes a bodily decline and we not really feel or consider we are able to proceed to construct muscle, energy, and confidence to push ahead in taking that subsequent step in our journey,” Coach Q says. “Though some individuals’s conditions could also be totally different, there’s by no means a necessity to just 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 targets might not align with acquiring sub-10% physique fats. With greater than 40% of these over 50 affected by weight problems, and coronary heart illness growing as effectively, weight reduction would possible be on the prime of the record. So the primary order of enterprise, in accordance with 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 freshmen, consulting a doctor after which an expert (and respected) coach through the preliminary levels of your wellness is a good first step. When you get the OK, begin getting aware of workouts and packages. YouTube is a good coaching instrument to study from—turn into acquainted with professional consultants as you develop your information base.
And simply bear 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 proper 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 fitness center rat trying to shed some kilos in an effort to look much more shredded or about to start out Day of your health journey, Freddie Quartlebaum presents the following tips so as preserve 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 establish 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 will probably be some days in which you will must pivot out of your coaching. However placing your wellness on the backburner is not an possibility.” - Do: Begin sluggish, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing unsuitable an excellent stroll and a few mild weight coaching within the preliminary interval. Steadily improve the space and a few weight and you then’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push your self too onerous on the primary day of figuring out,” he says. “It’s simply the beginning of your wellness journey. The very last thing you need to do is do one thing to trigger damage so quickly.” - Do: Rent/seek the advice of with a coach or health skilled
“It’s completely an amazing funding in working with a health or efficiency coach,” he says. “The earlier you study your means round a weightroom and are aware of a expert-based program, the earlier you can begin seeing outcomes.” - Don’t: Be intimidated by others within the fitness center
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 fitness center members,” Coach Q says. “Everybody’s wellness journey is totally 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 food plan habits
“Don’t neglect this key element of your wellness,” he says. “It may very well 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 fitness center begins to fade, as a result of it is going to,” Coach Q says. “It occurs to all of us, however the secret is to maintain displaying up. Keep it up!” - Do: Keep constant
“Your well being ought to now be a prime precedence for the remainder of your life,” Freddie Quartlebaum says. “Make wellness part of your day by day routine.” - Don’t: Cease having fun with the method of figuring out
“At all times convey a constructive perspective to your wellness journey!” Coach Q concludes with. “It’ll aid you keep motivated, dedicated, and constant all through this new chapter of your life.”
