In the event you’re counting on a easy eyeball take a look at to find out the age of Freddie Quartlebaum, likelihood is, you’re going to guess flawed 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 57, 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 essentially the most half, Quartlebaum depends on old-school coaching and diet, together with the constant motivation to skip complacency and preserve pushing ahead at the same time as he’s pushed previous 50
“I really feel like a younger 57,” Quartlebaum says. “The one factor that ever makes me really feel outdated is after I search consolation or disengage from making an attempt new issues.”
Fortunately for Freddie Quartlebaum, his job as director of basketball operations permits him to encompass himself with some most elite athletes at some of the 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 via Allen Fieldhouse.
And whereas athletically, he could not be capable to 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 function with the crew, hitting the gymnasium and consuming proper is greater than only a private ardour. Coach Q sees his health as his duty 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’re 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 verify. 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 optimistic mindset and angle an hour earlier than I choose up any coaching tools” he says. “A optimistic angle is certainly related 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 via 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 straightforward it may be for many 50-somethings to nonetheless prepare like they did in ther early years if they simply put the work in.
“I’m no knowledgeable on what good seems to be like, however I do imagine that consistency performs an enormous function in reaching the “look” you want to attain,” he says.
Though he seems to be youthful than the 57 years proven on his start 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 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 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 most effective with self-discipline and steadiness 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 actually admire the significance of household and pals.”
Nowadays, Freddie Quartlebaum’s coaching consists of a regular 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, reminiscent of a leap rope session, to get the center fee up.
Different wellness components he’ll add to his routine embrace loads of restoration work. He’ll hit the sauna a number of occasions every week for a superb sweat. He’ll additionally incorporate some type of myofacial launch a number of occasions every week in an effort to relieve the outdated muscle tissues.
Nowadays, 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 steadiness strategy 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 steadiness, nevertheless, retains me conscious of my relationship with health and well being and contributes positively to my general 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 growing older course of. And with that, it’s straightforward to simply accept the next life-style degeneration that comes from inactivity. Unsuitable, he says. As an alternative, constantly being lively is the important thing to longevity.
“Many people imagine growing older naturally includes a bodily decline and we now not really feel or imagine 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 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 nicely, weight reduction would doubtless be on the prime of the checklist. 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 obligations to household, work, and social obligations. I’ll pivot and reschedule if wanted.”
For inexperienced persons, consulting a doctor after which an expert (and respected) coach in the course of the preliminary phases of your wellness is a good first step. When you get the OK, begin getting conversant in workouts and packages. YouTube is a good coaching instrument to be taught from—develop into acquainted with reliable specialists 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 this may 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 along with your course of, stay in your course of and luxuriate in what you’re changing 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 seeking to shed some kilos in an effort to look much more shredded or about to begin Day of your health journey, Freddie Quartlebaum presents the following tips so as preserve your expectations in verify 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 along with your physician,” Freddie Quartlebaum says. “They can’t 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 have to pivot out of your coaching. However placing your wellness on the backburner is now not an choice.” - Do: Begin gradual, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing flawed a superb stroll and a few gentle weight coaching within the preliminary interval. Steadily enhance the space and a few weight and then you definately’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push your self too onerous on the primary day of understanding,” 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 a terrific funding in working with a health or efficiency coach,” he says. “The earlier you be taught your approach round a weightroom and are conversant in 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’re 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 weight loss plan habits
“Don’t neglect this key part of your wellness,” he says. “It may very well be useful to seek the advice of with a nutritionist for private steerage.” - Don’t: Surrender. 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 is going to,” Coach Q says. “It occurs to all of us, however the hot button 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 every day routine.” - Don’t: Cease having fun with the method of understanding
“At all times deliver a optimistic angle to your wellness journey!” Coach Q concludes with. “It’s going to enable you to keep motivated, dedicated, and constant all through this new chapter of your life.”
