If you happen to’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 mistaken each single time.
He’s 6’2, 200 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 the moment holds on the College of Kansas. On first look—or the inevitable double take—whenever 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.
Nevertheless, there is no such thing as a 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 “The one factor that ever makes me really feel outdated is once I search consolation or disengage from attempting new issues.”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 probably the most 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 means of Allen Fieldhouse.
And whereas athletically, he might 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—on the subject of aesthetics, Coach Q may very well be the fittest Jayhawk in Lawrence, KS.
For his position with the workforce, hitting the fitness center and consuming proper is greater than only a private ardour. Coach Q sees his health as his duty with the intention to lead by instance.
“I’ve at all times taken the strategy that what you demand, anticipate, 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 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 examine. 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 angle an hour earlier than I choose up any coaching tools” he says. “A optimistic angle 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 school basketball.” And in the event you’ve scrolled by means 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 prepare like they did in ther early years if they simply put the work in.
“I’m no skilled on what excellent seems to be like, however I do imagine that consistency performs an enormous position in reaching the “look” you want to attain,” he says.
Though he seems to be youthful than the 57 years proven on his beginning 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 a long time 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 one of the best with self-discipline and stability in my early years of my occupation. Over time, I spotted to be extra current, aware, 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 recognize the significance of household and associates.”
As of late, Freddie Quartlebaum’s coaching consists of an ordinary 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, similar to a soar rope session, to get the center charge up.
Different wellness parts he’ll add to his routine embrace loads of restoration work. He’ll hit the sauna a number of instances every week for an excellent sweat. He’ll additionally incorporate some type of myofacial launch a number of instances every week with the intention to relieve the outdated muscle mass.
As of late, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This entails 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, nevertheless, retains me aware of my relationship with health and well being and contributes positively to my general high quality of life.”
Getting Began the Coach Q Manner
The largest false impression, in line with Coach Q, is that it’s acceptable for older adults to succumb to the growing older course of. And with that, it’s simple to simply accept the next life-style degeneration that comes from inactivity. Mistaken, he says. As an alternative, constantly being lively is the important thing to longevity.
“Many people imagine growing 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 totally 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 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 probably be on the high of the checklist. So the primary order of enterprise, in line 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 obligations to household, work, and social obligations. I’ll pivot and reschedule if wanted.”
For learners, consulting a doctor after which knowledgeable (and respected) coach in the course of the preliminary levels of your wellness is a good first step. When you get the OK, begin getting aware of workout routines and packages. YouTube is a good coaching software to study from—turn into acquainted with legit consultants as you develop your information base.
And simply keep in mind: Don’t’ be discouraged when a “dangerous exercise” pops up. Work commitments, household, you title will pop up, Q admits this. Though this can look like 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 recreation, and have the mindset that it’s a journey,” Coach Q says. “Have enjoyable together with your course of, stay in your course of and revel 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 seeking to shed some kilos with the intention to look much more shredded or about to start out Day of your health journey, Freddie Quartlebaum presents the following pointers so as preserve your expectations in examine yr spherical and keep motivated all through the method.
- Do: Seek the advice of with a medical skilled earlier than going all in.
“It’s useful to debate your wellness journey together with your physician,” Freddie Quartlebaum says. “They can’t solely share suggestions and supply recommendations, 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 shall be some days in which you’ll have to pivot out of your coaching. However placing your wellness on the backburner is now not an possibility.” - Do: Begin sluggish, then progress
“Start with low-impact actions,” Coach Q suggests. “There’s nothing mistaken an excellent stroll and a few gentle weight coaching within the preliminary interval. Steadily improve 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 arduous on the primary day of figuring out,” 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 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
Regardless of the place you might be in your health journey, don’t ever fall into the dangerous 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 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 indicate 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 bottom line is 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 every day routine.” - Don’t: Cease having fun with the method of figuring out
“All the time convey a optimistic angle to your wellness journey!” Coach Q concludes with. “It should enable you to keep motivated, dedicated, and constant all through this new chapter of your life.”
