The Experience Gap: What 780 Hours vs. 2 Hours of Training Really Means
As a fitness coach with over a decade in the industry, I've had the privilege of working with clients across the entire spectrum of training backgrounds. One of the most rewarding aspects of my work is seeing how personalized coaching creates transformative results regardless of experience level.
The Beginner's Journey (2 Hours)
There's something really dope about working with someone at the start of their fitness journey. Recently, I began coaching a client with just no boxing exposure, and even though this is not the first time I have done this its always fun to see someone start fresh
For beginners, professional coaching provides:
Proper foundation building: Learning correct form from day one prevents injuries and creates efficient movement patterns
Confidence acceleration: Having an expert by your side eliminates the intimidation factor of gym environments
Clear roadmap: No more guesswork about what exercises to do or how to progress
Accountability: Regular check-ins ensure consistency, which is the true key to early success
One client recently told me, "Having a coach from the beginning saved me a bunch of embarrassment and time. I'm progressing faster than friends who've been trying on their own for much longer."
The Veteran's Experience (780 Hours)
At the other end of the spectrum, I work with dedicated trainees who have invested hundreds of hours in their fitness journey. I have been working with one client for about 3 years and because it, it has allowed us to stay focused on task and not hit plateaus
For experienced trainees, coaching provides:
Fresh perspective: Identifying blind spots in technique that self-assessment might miss
Program optimization: Fine-tuning training variables based on individual response patterns
Recovery enhancement: Balancing intensity with regeneration to maximize long-term progress
Advanced strategy implementation: Introducing specialized techniques at precisely the right time
As my experienced client shared, "I was shocked at how small adjustments to movements I'd done thousands of times could make such a dramatic difference in results."
The Coaching Difference
What I have realized is, everyone needs a coach, in some capacity, you can go from learning from a coach to now teaching yourself
For beginners, coaching prevents the formation of bad habits and accelerates the learning curve. For veterans, it breaks through plateaus and reignites progress that may have stalled.
This speaks to a fundamental truth about fitness development:
Your progress isn't determined by time spent training—it's about the quality of that training.
Your Personal Fitness Journey
Whether you're just starting out or have been training for years, consider how professional guidance might enhance your personal path:
If You're New to Training:
Skip the frustrating trial-and-error phase
Build confidence in gym settings quickly
Learn proper technique before injuries occur
Develop sustainable habits from the beginning
If You're Experienced:
Identify limitations in your current approach
Break through stubborn plateaus
Refine technical aspects you might be overlooking
Discover new motivation and training methodologies
My Coaching Approach
What makes my coaching effective across experience levels is my commitment to meeting clients exactly where they are, and speaking to the things that will allow the biggest impact and how to implement it on their own, I don't apply one-size-fits-all programming; I carefully assess your:
Movement patterns and mobility
Training history and response
Goals and motivations
Lifestyle factors and constraints
Then I develop a completely personalized approach that addresses your specific needs—whether you've trained for 2 hours or 780.
See the Results in Action
I recently documented my work with clients at both experience levels in my latest YouTube video: The 780-Hour Expert vs. 2-Hour Beginner: Watch What Happens When I Coach Both
The video provides a rare side-by-side look at how coaching creates powerful results regardless of starting point.
Ready to Transform Your Training?
Wherever you are in your fitness journey, professional coaching can elevate your results to new heights. I'm currently accepting new clients for both in-person and online coaching options:
INTRODUCING EL ACADEMY: A DECADE IN THE MAKING
Over the last decade, I've been crafting something, I, personally think is pretty cool—a comprehensive training system that has transformed my life in ways I didnt really think about going in.
This journey wasn't without its challenges. There were countless moments of trial and error, setbacks that tested my mentals, and breakthroughs that inspired me to push further. Today, I am here before you confident in what I've created—or more accurately, what I've been blessed to help create through the guidance of GOD and the wisdom of others who've walked alongside me, coaching and training
What exactly is EL ACADEMY?
It's a holistic training program designed to strengthen you mentally, physically, and spiritually while keeping your priorities aligned. At its core, it's a versatile system that can be followed precisely or customized to meet your unique needs and circumstances.
Who is EL ACADEMY for?
Dedicated athletes: This program complements your sport-specific training, enhancing your performance without disrupting your existing regimen
Fitness enthusiasts: For those who love staying active but seek balance across all dimensions of life
Women pursuing athletic, curvy physiques: The program provides targeted training to sculpt and strengthen your body
Men desiring an athletic aesthetic: Achieve and maintain your ideal physique while honoring your other life priorities
The EL ACADEMY system efficiently integrates boxing techniques, evidence-based nutrition principles, and both athletic and traditional weight training methodologies.
As an active coach across these disciplines, I've had the privilege of testing, refining, and perfecting this system firsthand. I've focused on teaching proper form and technique while providing precise information that streamlines your journey.
No matter where you're starting from, EL ACADEMY offers a sustainable approach to reaching your goals—and maintaining them long after you've arrived. This isn't a temporary fix; it's a lifelong system that evolves with you.
Join EL ACADEMY today and transform not just your body, but your entire approach to health, fitness, and life.
MOBILITY MATTERS
MOBILITY MATTERS
Your Guide to Better Movement and Performance
WHAT IS MOBILITY?
Mobility is more than just flexibility. While flexibility refers to a muscle's ability to lengthen passively, mobility encompasses:
The active range of motion at a joint
Strength throughout that range
Motor control and coordination
Stability and balance
Think of mobility as "strength in motion" or "usable flexibility." It's your body's ability to move freely, efficiently, and without pain through its full intended range of motion.
WHY MOBILITY MATTERS TO YOU
For Athletes
Poor mobility restricts performance, limits power generation, and increases injury risk. Enhanced mobility allows you to:
Access deeper positions (think squats, lunges)
Generate more force through complete movement patterns
Recover faster between training sessions
Prevent compensatory movements that lead to injury
For Combat Sports
Boxers and martial artists need mobility for:
Quick direction changes and weight shifts
Powerful rotation through the hips and torso
Shoulder stability for punches without injury
Recovery from awkward positions
For Women
Women often have greater natural flexibility but may need to focus on:
Hip and pelvic stability for reproductive health
Shoulder mobility for everyday tasks and resistance training
Core control to support the lower back
Balance between flexibility and strength
For Men
Men typically need to address:
Tight hips from sedentary work or heavy lifting
Limited shoulder mobility affecting posture
Ankle restrictions impacting squatting mechanics
Thoracic (mid-back) stiffness affecting overall movement
APPLYING MOBILITY WORK: YOUR ACTION PLAN
Assess First: Identify your specific limitations with simple tests like the overhead squat or shoulder reach.
Daily Movement Snacks: Incorporate 5-10 minutes of mobility work daily rather than occasional long sessions.
Focus on Function: Prioritize movements that directly impact your goals and activities.
Combine Approaches:
Active stretching (moving through ranges)
Controlled articular rotations (CARs)
Loaded mobility exercises (light resistance through range)
Breathwork during movements
Progress Gradually: Add load, range, or complexity as you improve.
QUICK-START MOBILITY ROUTINE
For a full-body mobility boost in just 5 minutes:
Hip 90/90 rotations (30 seconds each side)
Thoracic rotations (30 seconds each side)
Controlled squat-to-stands (1 minute)
Shoulder CARs (1 minute)
Active hanging from a bar (1 minute)
el challenge
🥊 EXCLUSIVE 8-WEEK BOXING & BODY TRANSFORMATION CHALLENGE 🥊
⚡ ONLY 50 SPOTS AVAILABLE ⚡ First 25 sign-ups receive 🎁
Transform your body and learn to box with our elite 8-week challenge! 💪
GRAND PRIZES: 🥇 1st Place: $1000 + apparel - Highest Point Earner 🥈 2nd Place: $500 + apparel - Second Highest Points 🥉 3rd Place: $250 + apparel - Third Highest Points
POINT SYSTEM: 📈 Daily Points:
Workout completion: 10 points
Progress photo: 5 points
Daily check-in post: 5 points
Tagging new people: 2 points per tag
Using challenge hashtag: 2 points
🏆 Weekly Bonus Points:
Perfect attendance: 50 points
Top engager: 30 points
Best transformation update: 25 points
Completing all workouts: 25 points
🌟 Special Achievement Points:
Bringing in new challenger: 20 points
Attending live sessions: 15 points
Weekly measurements submitted: 20 points
Monthly skill assessment: 50 points
CHALLENGE REQUIREMENTS: 📱 5 weekly workouts minimum: 📸 Weekly transformation photos 🎯 Daily accountability check-ins tracking food
HOW TO JOIN: 1️⃣ Follow @elcoachcasey 2️⃣ Like this post 3️⃣ Tag 3 friends who need this 4️⃣ Click link in bio to register
🚨 BONUS: special discount for Access to exclusive training tips and community support!
Challenge starts March 10th 🚀 Don't miss out - only 50 spots available!
LETS WORK Sign up now! 💪 hit this link to register
#BoxingChallenge #FitnessTransformation #ELCHALLENGE
EL PROFFESOR FORMER GATE KEEPER
Title says it all
but lets dive a little bit deeper
I used to be an active basketball coach and boxing coach
when it comes to competition it is not food, water, shelter, and salvation, so not everyone is entitled to the strategy required to dominate in competition so for the sake of my athletes i kept a lot of the information to myself and them
now what
no more active coaching, why, i was doing a disservice to my self
I love to teach and only being able to teach a select few was eating me up in side
the solution
EL ACADEMY
it is a place where i can put all my theories, drills, etc. that will allow you to get better at the things i currently teach
boxing, basketball (coming back 2025) strength and conditioning, personal training, nutrition
it will be an ever growing place as i learn more so will yall hope you enjoy
Not All Protein is Created Equal: Understanding What Your Body Really Absorbs
When you walk down the grocery store aisle or scroll through fitness supplements, you're bombarded with products touting their protein content. "20 grams of protein!" the labels scream. But here's a crucial truth many people overlook: not all protein is created equal.
The Protein Quality Spectrum
Proteins are made up of amino acids, and your body doesn't just care about quantity—it cares about quality. Different protein sources have varying amino acid profiles and absorption rates. This means the 20 grams of protein on your food label isn't necessarily the 20 grams your body will use.
Protein Absorption Tiers
1. Complete Proteins: These are protein sources containing all nine essential amino acids your body can't produce on its own. They're typically found in:
- Animal products (meat, fish, eggs, dairy)
- Quinoa
- Soy products
2. Incomplete Proteins: These lack one or more essential amino acids and are often found in:
- Plant-based sources like beans
- Nuts
- Some grains
Bioavailability: The Real Absorption Story
Protein bioavailability refers to how efficiently your body can break down and use the protein. Here's a rough breakdown of protein absorption rates:
- Whey protein: ~90-100% absorbed
- Eggs: ~90% absorbed
- Chicken/Fish: ~80% absorbed
- Beef: ~70-75% absorbed
- Plant proteins (beans, grains): ~60-70% absorbed
Reading Beyond the Label
Next time you see a "high protein" label, consider:
- The protein source
- Amino acid completeness
- Your personal dietary needs
Pro Tips
- Combine protein sources to create complete amino acid profiles
- Vary your protein intake
- Consider your individual health goals and dietary restrictions
The Bottom Line
Not all protein is created equal. Your body doesn't just count grams—it evaluates quality, completeness, and digestibility. Be a smart consumer and look beyond the number on the label.
Remember: Quality over quantity, always.
"6-Pack Secrets: More Than Just Abs"
how long have you been trying to get abs?
real question
if its been long enough that you still dont have them, its time for a change
as they say nothing changes if nothing changes
so here are a some quick tips
your core is more than just your abs, think front back and both sides, what muscles are there, and how you need to strenghten them
now pair that with predominately whole food diet and you are set
if you want the exact 4 week core training system to help yourself out i got the solution for you
click here
"Eating Made Easy: Your Lazy Person's Guide to Not Overcomplicated Nutrition"
it could all be soooo simple, but you rather make it hard,
shot out to lauryn hill
everytime I think of that line I think of that song
if you know you know
lets get to the point
your diet doesnt need to be complicated and realistically if you were to track what you ate you would see you pretty much eat the same thing
a version of a meat
a version of a fruit
a version of a vegetable
lets throw in a grain/ bread as well but you get the point
so here is the trick
find three meats you enjoy and does well by you from a digestion stand point
find three core fruits you enjoy
find three core vegetables you enjoy
find a way to combine all these to make a meal you enjoy and you are set
there you have it thanks for joining my ted talk
ps. potatoes are a vegetable, avocado is a fruit and if you are vegan or a vegetarian act like you havent read the word MEAT
READ THIS BEFORE YOU WAIST MONEY ON FITNESS
The short version of this before you get into the details
your fitness journey is going to take time, don’t get tricked by the promise of quick fixes, it takes time as a required part of the equation to build the bridge to your dream outcome enjoy the journey
Fitness Investment Guide
Detailed Cost Breakdown by goal
Disclaimer: this guide is designed to give you information to allow you to make an informed decision, it is based on averages and experience
Gym Membership Options
Gym Membership Pricing
- Basic Gym Membership
*Cost: $20 - $50 per month
Includes:
- Standard equipment access
- Basic cardio machines
- Free weight areas
- Group class options (limited)
- Mid-Tier Gym Membership
Cost: $50 - $100 per month
Includes:
- Full equipment access
- Multiple location options
- Group classes
- Basic fitness assessments
- Online workout tracking
- Premium Gym Membership
Cost: $100 - $250 per month
Includes:
- State-of-the-art equipment
- Unlimited classes
- Personal trainer consultations
- Recovery areas
- Nutrition workshops
- Advanced fitness tracking
Coaching Options
Group Training
- Average Cost:$150 - $400 per month
- Includes:
* 3-4 group sessions per week
* Basic nutrition guidance
* Group motivation and accountability
One-on-One Personal Training
- Average Cost: $400 - $1,200 per month
- Includes:
* 2-3 private sessions per week
* Personalized nutrition planning
* Detailed progress tracking
* Individualized program design
Online Coaching
- *mAverage Cost:$200 - $600 per month
- Includes:
* Digital program design
* Weekly check-ins
* Macro/nutrition tracking
* Video form reviews
* Messaging support
Transformation Tier Breakdown
Body Recomposition
- Total Monthly Investment: $350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- Timeline:12-16 weeks
- Minimal weight change, muscle definition, shredded etc
10-15 Pounds Weight Loss
- Total Monthly Investment:$350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- **Timeline:** 10-20 weeks
- **Focus:** Lifestyle modification, consistent training
25-30 Pounds Weight Loss
- **Total Monthly Investment:** $350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- **Timeline:** 25-42 weeks
- **Complexity:** Metabolic adaptation, consistent approach
50-100 Pounds Weight Loss
- **Total Monthly Investment:** $350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- **Timeline:** 50-140 weeks (1-3 years)
- **Approach:** Consistent support, long-term strategy
Nutrition Support Options
DIY Meal Prep
- **Grocery Costs:** $300 - $600 per month
- **Time Investment:** 4-8 hours weekly
- Requires nutrition knowledge
Meal Delivery Services
- **Cost:** $300 - $900 per month
- Includes:
* Macro-balanced meals
* Portion-controlled options
* Variety of cuisines
* Saves preparation time
Nutrition Coaching
- **Cost:** $0 - $300 per month
- Includes:
* Personalized macro calculations
* Meal planning guidance
* Supplement recommendations
* Basic check-ins
Key Investment Insights
Financial Perspective
- Cheapest Option:Inconsistent training
- Most Expensive Option: Repeated failed attempts
Time Commitment
- Weekly Time Investment:5-10 hours
- Minimum Commitment: 12 months
Psychological Investment
Transformation is 20% Physical, 80% Mental
- Patience
- Consistency
- Growth Mindset
- Adaptability
Final Wisdom
Your body is a long-term project, not a quick transaction.
Nothing Changes if nothing changes
You are not looking to only get in shape, but stay in shape
Disclaimer:
Individual results vary. Consult healthcare professionals.
how to plan your program
Welcome, fitness enthusiasts! Today, we’re diving deep into creating a comprehensive workout and nutrition program tailored to your unique goals. Whether you're an athlete, a hobbyist, or someone just looking to get in better shape, this guide will help you structure your regimen efficiently.
Understanding the Basics
Our program duration is six weeks. Why six weeks? It's an ideal timeframe to see tangible progress while also establishing a routine that encourages continual improvement.
Program Structure:
Week 1:
Acclimation Week
Weeks 2-5:
Intensive Work
Week 6:
Deload Week (Active Rest)
Step 1: How Do You Plan to Move?
First up, we need to determine your activity level:
Athlete (e.g., basketball players, boxers)
Hobbyist (someone who enjoys regular exercise)
Nine-to-Fiver (individuals with primarily sedentary jobs)
This classification will dictate the volume and intensity of your workouts.
Step 2: How Do You Plan to Eat?
Your diet is equally crucial. I always recommend taking a food allergy test to identify what foods work best with your body. Different dietary approaches include:
Keto:
High fat, moderate protein, low carb.
Low Carb:
Lower fat, high protein, moderate carbs.
IIFYM:
"If It Fits Your Macros," a flexible dieting framework.
Step 3: Define Your Goals
Next, define what you aim to achieve:
Weight Loss:
Example - Current weight is 175 lbs, and goal weight is 160 lbs. Here, the goal is to safely lose 15 lbs over the course of approximately 7 weeks.
Weight Maintenance with Body Recomposition
Weight Gain
Calculating Your Macros
Determine your daily caloric needs using the activity multiplier based on your lifestyle and goals:
Activity Multiplier Ranges:
Sedentary: 1.2 - 1.4
Lightly Active: 1.4 - 1.6
Moderately Active: 1.6 - 1.8
Very Active: 1.8 - 2.0
Extremely Active: 2.0+
Calculation Example: For a goal weight of 160 lbs and a moderately active lifestyle,
160 (goal weight) x 10 = 1600 (base calories)
1600 x 1.2 (activity level) = 1920 calories/dayMacro Breakdown
Proteins, Fats, and Carbs:
Protein:
1 gram per pound of body weight. (160 grams of protein if you weigh 160 lbs)
Fats and Carbs:
Adjust according to your energy needs. High activity = more carbs. More brain/creative work = more fats.
Week-by-Week Breakdown
Week 1: Acclimation
Getting used to your new routine.
Weeks 2-5: Intensive Work
Dive deep into your workouts, progressively increasing intensity. For example, reducing hip thrusts from 3 sets of 10 down to 3 sets of 6 by the end of week five.
Week 6: Deload
Decrease intensity to allow recovery while still practicing the movements. Example: Reduce from 3 sets to 2 sets with fewer reps and lower weight.
Conclusion
That's your roadmap for a successful six-week workout and nutrition plan. Remember, this guide is flexible and should be adjusted based on your specific needs and preferences.
For more detailed information, resources, or personalized training plans, check out our online training programs, in-person sessions, and our comprehensive book, "The Ultimate Food Program."
exciting news
Exciting Announcements! 🥊 [Watch Now]
Hello Hello
I have some exciting news to share with you, and I couldnt wait to let yall know. The latest youtube video is now live, and its about some major updates that you don't want to miss. 🎉
5 Keys You’ll Learn from This Episode:
1. Boxing Academy Launch: Starting September 1, a comprehensive academy covering everything from fundamentals to advanced techniques. Perfect for all ages and experience levels!
2. Athletic Academy Insight: Discover how to become bigger, faster, and stronger with a focus on true athleticism. Say hello to enhanced speed, vertical jump, agility, and injury prevention.
3. Gloves and Gains Program: Tailored specifically for women, this program focuses on accentuating curves and toning up while learning boxing in a fun and motivating environment.
4. The Daily Shit App: Whether you train in person or remotely, this online program is packed with videos, workout plans, nutrition guidance, and more—all starting September 1.
5. Training at the House of Power: Get details on the in-person training sessions and how you can gain early access to these exclusive classes.
Fun Fact from This Episode
Did you know that the essence of athleticism isn't just about strength but also about controlling movement?
"True athleticism is moving somebody when you want to move them and not being moved when you don't want to be moved!" 🏋️♂️
I am very excited about the upcoming programs and the launch of our Daily Shit App. I made these with all of you in mind, ensuring that whether you’re in the gym or at home, you have the best resources at your fingertips.
Don't miss out! Head over to our latest episode to get all the details and let us know if you want early access to the training sessions. And while you're at it, subscribe, give us a thumbs up, and leave a comment on what you’re most excited about. 💥🏆
earn your stripes and take what you’ve earned