In some way, shape, or form, I was born into a future including athletics. As a child, I was incredibly active. I grew up in rural Pennsylvania on a farm with my parents and my younger brother. I rode horses, ran, swam, and played sports. I did youth league soccer and softball, then progressed to field hockey and track, and ended with indoor track and cross country in high school. I went to college as a cross country athlete, but only ran competitively on the collegiate circuit during my freshmen year.

My introduction to physique competition stemmed from my love of the gym, lifting, high-intensity training, and my desire for a competitive outlet. I competed in my first figure show at age 20 at a small local NABBA show with the help of a local bodybuilder. As soon as I set foot onstage, I knew I had found something I was passionate about. I competed in my first NPC show in the fall of 2007 at age 23 in the NPC Reading Mountain Valley. I won my class, overall figure, qualified for nationals, and have competed nationally ever since.

I've been training for the better part of a decade, so I've tried a variety of different training methods. The smartest athletes are also the most scholarly— they become students of their physique and learn constantly through trial and error. The best combination of training for my body is mix of HIIT, running, CrossFit, metabolic conditioning (MetCon) work, plyometrics, and standard bodybuilding isolation moves. I don't do much long steady-state cardio as it tends to turn me into a string bean. After 10 years of training, I've learned that I need more CNS (central nervous system) stimulation than the standard set and rep bodybuilding training.

I de-load or reduce my intensity every 6-8 weeks, which is incredibly important. I take one day off per week, whether I need it or not. If I'm tired or overly sore, I adjust my planned workout accordingly or eliminate it. I listen to my body.

My training changes weekly—it's important I state that. I believe in variety and constantly stimulating growth to keep myself mentally engaged. Sometimes I make small changes with grips for pull-ups, or change entire MetCons. I never do the same exercises. The following is a sample of what I currently do.