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Chris Haynes | Athletic Physique Coach

@chrishaynestraining

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Helping former athletes 🔥
Get lean + athletic again in 12 weeks 🏋🏽‍♀️
Science-based training + nutrition 🧬
DM “ATHLETE” to start 💯

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Played sports your whole life and now the weight keeps creeping up? 👀

It’s not your metabolism. It’s math.

When you played, you were lifting, sprinting, and practicing every day. You could eat whatever you wanted and burn it all off. Now the training stopped, but the eating didn’t.

Here’s how to fix it:
1️⃣ Eat normally for 7 days and track everything
2️⃣ Weigh yourself every morning
3️⃣ If your weight stays the same, that average is your maintenance number
4️⃣ To lose weight, eat a little less. To gain, eat a little more.

You changed how much you move. Now change how much you eat.

📩 DM me “FUEL” and I’ll help you find your number.

#formerathlete #fitnessover30 #weightloss #caloriedeficit #athletelife by @chrishaynestraining

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12 hours ago

You sit at a desk all week, spend your evenings on the couch, then expect your body to be ready for weekend pickup.

When you feel stiff and slow, you say, “This is what happens in your 30s.”

Getting older is part of the picture. So is the preparation you stopped doing.

You used to spend the week building the strength and conditioning you needed to compete. Now the game itself is your comeback workout.

Let’s build that preparation back.

Pick two or three days you can consistently protect. Start at your current level and gradually build your strength, conditioning, and faster movements.

DM me “ATHLETE” and I’ll send you my FREE three-day Athlete Rebuild program.

Follow @ch3training for more ways to feel athletic again while building your career and family. by @chrishaynestraining

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3 days ago

You get invited to pickup and suddenly it’s time to prove you’ve still got it. 🏀

You haven’t trained consistently in months, but your first day back becomes a tryout for your old athletic self.

Then you’re sore for days, work gets busy, and the comeback ends.

That’s the cycle: put training off → come back at 120% → struggle → put it off again.

Start building before you start testing. Schedule two strength sessions, add manageable conditioning, and gradually work back into running and jumping.

DM me “ATHLETE” and let’s build your comeback around your career and family. by @chrishaynestraining

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4 days ago

YOUR COMEBACK DIET IS WHY YOU QUIT by @chrishaynestraining

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9 days ago

You still talk about how you used to dunk. But now when your boys invite you to pickup, you’re worried about getting hurt.

Then you decide to get back in shape and immediately try to train like you’re preparing for another college season.

That’s the cycle. Every comeback becomes a test of whether you’ve still got it.

Give yourself time to rebuild. Start with a training week you can repeat around your career and family. Build toward playing again without expecting your old performance on day one.

DM “ATHLETE” and let’s build your comeback. 🏀 by @chrishaynestraining

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9 days ago

Before you immediately slash your calories because you gained some weight after sports, look at your activity first.

You went from practices, lifts, conditioning and games every week to probably sitting way more than you used to.

Start lifting 3–4x a week, get your daily steps back up and start eating mostly high-quality foods.

Build those habits first.

Then if fat loss is the goal, create a calorie deficit you can actually stick to.

Former athletes don’t need another crash diet. You need a routine again. by @chrishaynestraining

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14 days ago

If you stopped playing sports, gained 20–30 pounds and don’t feel comfortable taking your shirt off anymore…

You probably don’t need a bulk 😂

You can build muscle without spending the next 6 months purposely trying to gain a bunch more weight.

Get your protein high. Lift consistently. Progress your exercises. Keep some jumps, sprints and athletic work in your program.

And if you have body fat to lose, spend some time getting leaner while maintaining or building muscle.

You probably don’t want to be “bigger.”

You want to look like an athlete again. by @chrishaynestraining

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14 days ago

Former athletes — stop turning every workout into 20-rep circuits just because you want to get lean.

You still need to be STRONG.

Squat. Hinge. Press. Pull. Carry.

Keep some of your main lifts in lower-to-moderate rep ranges and actually try to progressively get stronger.

Then use your accessories for more volume.

You don’t have to train like a powerlifter.

But being strong is still one of the qualities that helps you look, move and perform like an athlete. by @chrishaynestraining

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14 days ago

More isn’t automatically better.

If you’re doing 25+ sets for a muscle every week but half of those sets are low-quality junk volume, adding another 5 sets probably isn’t the answer.

Focus on getting more out of the work you’re already doing.

Train hard. Use good technique. Progress your reps and load over time. Recover. Eat enough protein.

Especially if you’re a former athlete with a career, family and actual responsibilities outside the gym…

You don’t need to live in there to get jacked.

Do enough to grow. Then get out and recover. by @chrishaynestraining

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14 days ago

You don’t always need more motivation.

Sometimes you just need to make the healthy choice easier.

Keep better food around. Make the gym convenient. Set yourself up to win before you even need willpower.

Make the good habits easy and the bad habits harder.

Comment “PDF” and I’ll send you my FREE Athletic Physique Guide by @chrishaynestraining

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a month ago

When I finished playing basketball, I was actually happy to be done for a little bit 😂

No practices. No conditioning. No worrying about what I ate before games. No schedule built around basketball.

But eventually I realized I missed feeling like an athlete.

I didn’t necessarily miss playing every single day.

I missed being strong, lean, explosive and feeling like my body could actually DO something.

That’s why the way I train now isn’t bodybuilding and it isn’t training like I’m still playing college basketball.

I’m just trying to look, move and feel like an athlete for as long as possible. by @chrishaynestraining

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15 days ago

Former athletes you don’t have to stop training like an athlete just because your playing days are over.

Training like an athlete isn’t just pushing sleds and doing crazy exercises 😂

Get strong. Sprint. Jump. Train on one leg. Move in different directions. Stay explosive.

Because the best you probably ever felt AND looked was when you were actually playing your sport.

So whether you still hoop, play flag football, softball, tennis, pickleball or just want to be able to run around with your kids someday…

Don’t stop moving like an athlete just because you stopped competing.

Follow for more training for former athletes. 💪🏾 by @chrishaynestraining

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16 days ago