Personal Training Update #2

Wake time: 5:30am. Got to bed a little last knight because of work.

Weight: 155.6. Back on track for the most part.

Workout: Front squats, chest and back. Went home and lunged 800m.

Meal#1: 3 pieces of salmon, some grilled cauliflower, an avocado, and some almonds.

Meal#2: 3 pieces of salmon, 1 bowl of vegetable soup, more almonds.

Carb Spike: 1 apple with Adam’s peanut butter, and a few handfuls of dried blueberries.



Personal Training Update

Nearly four weeks out from the Tahoe Show on August 27th in Lake Tahoe, California.

Wake time: 4:15am, total of 7 hours of sleep.

Morning weight: 157.6. Its a little higher than what I wanted today, but its all good. I should be back on track by Saturday.

Workout: Got to the gym at 5:15am. Did CoryGFitness; #GetStacked 11- Back Squat and Shoulders. Lunged 400m with a 40lb backpack, then 400m more just body weight. Normally I just do 800m with just bodyweight. The added vest was such a brutal and rude awakening. Did some lower back and abs to finish it off.

Meal #1: After a 14 hour fast, I had I piece of grilled chicken breast with 1 red bell pepper that was sautéed with onions in olive oil, with a side of a whole avocado and some almonds. Been sipping on water all day so far. Snacked on some almonds after that.

Meal #2: Chipotle bowl with double black beans, double veggies, double chicken, hot salsa, and a side of guac.

PM Carb Spike: 2 bananas with Adam’s peanut butter on each bite, and a few pieces of grilled cauliflower.

Day One Dark

Welcome to Settlage Strength and Conditioning. My name is Josh Settlage and my goal is help people and athletes of all shapes, sizes, experiences, skill, levels, and domains, become develop strength, power, health and athleticism in sport, as well in life. I have always had a passion for health and fitness as well as a deep desire for competition. My fitness journey started when I began doing push ups, sit ups, and curls in my room my 7th grade year in school. I used my dad’s old weight set I had seen him workout with since I was a boy. I was infatuated with Rocky, Rambo, Arnold Schwarzenegger, and Jean Claude Van Damme and wanted to look and perform like them. Fast forward several years and now I am studying kinesiology at William Jessup University and am still filled with a love for working out and helping other workout to reach whatever health and fitness goals they desire.

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This website came about this fire I had inside me to help others along in their fitness journey, specifically in sports. I did martial arts for 4 years until I began to devote most of my time to wrestling year long for another 3 years. I was not the best wrestler by any means, but I did excel and work to be the best on the team when it came to the conditioning workouts. I hated losing matches, but I hated losing conditioning workouts even more simply because those were in my wheel house and I knew it was a strength of mine. 

After deciding to not wrestle my senior year in high school and to focus on school, I had more time on my hands to just workout. Not to workout to get better at any specific sport, but just to test out different methods of training and see what works for size, what works for maximum strength, endurance and what works for leaning out. After over a year of trying different training methods and workouts, I felt like it was time for me to share this knowledge and provide a platform to reach others who were interested in similar ventures.

This is just a place where I can post workouts, training tips, talk about my own fitness endeavors, and cultivate a community of people looking to improve their performance in sport and in life. This is the start of something new and I am learning along the way. Today marks day one. The first day of many that will hopefully reach and inspire those around me and many more I have yet to meet. Whether you want to put on size and get stronger for football, you want to lean out for the summer months, or you’ve never worked out since P.E. class and want to ease into living a healthy lifestyle again, my goal is to provide the resources and information for you to accomplish your goals. Lets get started shall we?