In case 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 improper 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 present holds on the College of Kansas. On first look—or the inevitable double take—once 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 any cutting-edge components 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 maintain 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 previous 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 one of the crucial storied applications. Now in his 11th season as a member of the KU teaching employees, 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 a few of 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—in the case 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 accountability as a way to lead by instance.
“I’ve at all times taken the method that what you demand, anticipate, and instill in your athletes should be a mirror picture of you,” he says. “You should 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 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 perspective an hour earlier than I choose up any coaching tools” he says. “A optimistic 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 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 straightforward it may be for many 50-somethings to nonetheless practice like they did in ther early years if they simply put the work in.
“I’m no knowledgeable on what good appears like, however I do consider that consistency performs an enormous position in reaching the “look” you want to attain,” he says.
Though he appears youthful than the 57 years proven on his delivery certificates, Quartlebaum now possesses the previous man power. 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 perfect with self-discipline and stability in my early years of my occupation. Over time, I noticed 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 really admire the significance of household and pals.”
Lately, Freddie Quartlebaum’s coaching consists of a normal 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 fee up.
Different wellness parts he’ll add to his routine embrace loads of restoration work. He’ll hit the sauna a number of instances per week for a very good sweat. He’ll additionally incorporate some type of myofacial launch a number of instances per week as a way to relieve the previous muscle groups.
Lately, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This includes extra studying and mindfulness strategies, together with meditation.
“I’d align myself with the time period balanced, then obsessed,” Coach Q says. “The stability method 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 stability, nevertheless, retains me aware 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 most important false impression, in accordance with Coach Q, is that it’s acceptable for older adults to succumb to the getting old course of. And with that, it’s straightforward to just accept the next life-style degeneration that comes from inactivity. Mistaken, he says. As an alternative, persistently being energetic is the important thing to longevity.
“Many people consider getting old naturally includes a bodily decline and we now not really feel or consider we are able to proceed to construct muscle, power, 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 objectives 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 rising as nicely, weight reduction would probably be on the high of the listing. 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 obligations to household, work, and social obligations. I’ll pivot and reschedule if wanted.”
For newbies, consulting a doctor after which an expert (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 acquainted with workout routines and applications. YouTube is a good coaching software to be taught from—change into acquainted with reliable specialists as you develop your data base.
And simply keep in mind: Don’t’ be discouraged when a “dangerous exercise” pops up. Work commitments, household, you identify will pop up, Q admits this. Though it will 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 recreation, and have the mindset that it’s a journey,” Coach Q says. “Have enjoyable along 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 as a way to look much more shredded or about to begin Day of your health journey, Freddie Quartlebaum gives the following pointers so as maintain your expectations in verify yr 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 provide solutions, however an examination is sweet place to begin 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 will must 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 improper a very good stroll and a few gentle weight coaching within the preliminary interval. Steadily enhance the space and a few weight and you then’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push your self too laborious on the primary day of understanding,” 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 a fantastic funding in working with a health or efficiency coach,” he says. “The earlier you be taught your method round a weightroom and are acquainted with 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 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 weight loss 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 steering.” - 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 can,” 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 high precedence for the remainder of your life,” Freddie Quartlebaum says. “Make wellness part of your each day routine.” - Don’t: Cease having fun with the method of understanding
“At all times carry a optimistic perspective 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.”
