Having trained for over 7 years now, I can tell you one thing:
Training is simple.
It doesn’t have to be all flashy and screaming and whatever. The science is there and we, as a species, understand it.
But that doesn’t mean it’s easy.
If more information were the answer, we’d all be billionaires with perfect abs.
Sure, exercising more and eating less is a good way for most people to lose weight. But it’s not a PLAN. What should you cut out? How much? How will you still have a social life? How will you respond when work gets in the way? Will you still have the energy to do what’s important to you?
What if you want to gain muscle? Is it just the opposite of losing weight? How many days a week do you need to get in the gym? Should you do cardio? How much food do you need to eat? Can you just do what the bodybuilders do? And how do you do it all with your busy schedule?
What if you need a maximally efficient plan that fits your busy work life? How long is long enough for a workout? How many times a week? What exercises are good for you? How can you maximize your focus for the important work you do and still have some energy leftover for your friends and family?
What if you’re in pain? One of the toughest parts of any rehab cycle is not just getting out of pain, but getting back to living. How do you become the active person you want to be — the person you know you are — without backsliding into nociceptive hell again? What exercises should you start with? How much weight? How many sets and reps? How many weekly training days is too many?
And do you have a back up plan? Because Plan A never works.
And on top of that, do you have someone there in your corner? A sensei to show you The Way.
Obviously, there are a lot of questions that need to be answered.
How can I help? Fill out an application to get started.
Lance Goyke, MS, CSCS
lance [at] lancegoyke [dot] com
Some things I believe in:
- Working out gives you energy
- Training should be fun
- Every trainee should feel better when they leave than they did when they came in
- Achieving fitness is hard work
- Having a trainer saves you time in the long run
- Having a trainer makes it more likely you’ll be successful
- Having a trainer doesn’t mean you’ll be successful
- Trainees should constantly learn new things about their body while working out
- Trainers should be lifelong learners to understand how people are different
- Trainers should have a reason for everything decision they make
- Fitness is broad: strength, endurance, conditioning, mental health, etc should all be considered
- Sleep and diet are just as important as your workouts
- Tiny, process goals achieve big, grandiose goals
- Training should be uncomfortable, but not painful
Lance took the time
When I came to Lance, I was suffering from a torn labrum in my shoulder. I couldn’t press or lift anything overhead without causing serious pain and added injury to my shoulder. It was frustrating because fitness and lifting have always been an important part of my life. My small frame body type requires muscle-building workouts in order to maintain a healthy metabolism. The need to rest and rehabilitate my shoulder made it difficult for me to continue my normal mass building programs. I tried cardio-based workouts, but that only caused me to lose muscles mass and actually gain some fat.
Lance took the time to evaluate my movements and listen to my fitness goals. He was able to custom design a workout tailored specifically to my needs and goals. For almost a year I worked with Lance as he continuously worked on developing a routine that helped rehabilitate and rebuild my shoulder. We stayed in constant communication as I provided him videos and feedback on how my body was feeling. Lance would take this information and keep modifying the program to make sure it was optimized for me. His programming not only supported me with the lifts to build muscle mass, but he also was able to incorporate movements that I needed to correct imbalances in my body’s strength and mobility. I ultimately came out of Lance’s programming with my shoulder recovered, in better shape than when I started, and with a greater resistance to future injuries.
Lance is knowledgeable, personable, and very articulate
Lance has been one of my best friends for quite some time now, but was also my distance trainer and fitness confidant during my early formative years of weight training. Lance is knowledgeable, personable, and very articulate. As someone who trains high level athletes myself (hockey players), I’ve found that Lance’s ability to teach helps him connect with clients very well. This is extremely important for someone like myself, because if I’m going to send one of my OHL or NCAA athletes to someone for an assessment and subsequent training program, I need to know they will be taken care of; not just trained or coached properly, but taken care of. Lance possesses that unique balance of establishing rapport with a client without becoming too relaxed. I always saw progress throughout all of my programs with Lance, and more importantly I learned how my body was supposed to feel, move, function, etc. Lance helped me establish the structural foundation necessary to become a stronger, healthier version of myself, which is truly priceless not only in terms of athletic performance, but overall health and fitness long-term.
My life is so much better
Lance is a really unique trainer. He’s an intellectual muscle building coach who can challenge you to be your best while conversing about health habits of the Nunavut Inuit tribes, latest scientific advances, and SpaceX’s newest ventures. He has an intricate, detailed knowledge of human anatomy, biometrics, nutrition, exercise science and knows how to help you combine all of those to develop your best body. He may have a young face, but his knowledge and skill is deeper than most trainers who have been practicing for decades.
One of things I really like about Lance is that he customizes his motivational coaching based upon your personality to motivate you to keep moving and achieving. Because I like to know how what I’m doing effects my body, he explained everything in detail to grow my knowledge base while working out. I observed him using different approaches with different people in order to motivate them. That’s a rare gift that has helped Lance to achieve goals at a much younger age than most.
If you are looking for a trainer who can build you a website, write a textbook on exercise physiology, educate you on the best method to brew coffee all while helping you build canon ball biceps, I recommend Lance for you.
Lance, you helped me understand that I could enjoy and live an enthusiastic life regardless of age. And as an adult, how important play is to living. My life is so much better as a result of your coaching.
This is the first time I took gold in a major tournament
When I reached out for the first time, two words I used to describe myself were “overtrained” and “injured”. Since then things have changed for better. This isn’t the first time I medaled after having camp with Lance. But this is the first time I took gold in both my weight and absolute (no weight limit) in a major tournament.
I’m beyond pumped and can’t wait to see what’s in store next.
Lance is a miracle worker, mad scientist, and hell of a guy
Lance is a miracle worker, mad scientist, and hell of a guy all wrapped into one. Ever since I started at IFAST with my first assessment, I continue to be amazed at the strides I make with my own personal fitness goals. He is honestly a huge reason why I continue to push myself physically so hard – because I know he is putting time, effort, and his knowledge into each program, so I come out stronger – every time.
Most recently I had double hernia surgery and at my two-week post-op appointment, they couldn’t believe the progress I made. I attribute that to Lance’s last two monthly programs making sure I didn’t decondition, worked around the injuries, and bounced back strong. I can’t say enough great things about Lance and his genuine care for each person he works with is obvious. Thank you man!
He is an outstanding master of his craft
Lance Goyke’s style is so ahead of the rest of the industry. It has been a real eye opener for me. He keeps your whole body’s health in mind while creating a sustainable workout. Because of his plan I am stronger and more flexible while balancing out my weaknesses. He is an outstanding master of his craft; incredibly bright and filled with mounds of health and fitness knowledge. He is the real deal in an industry full of wannabees and is the standard by which any trainer should be measured.
I always recommend him
I was fortunate to have worked alongside Lance for close to 3.5 years at Indianapolis Fitness and Sports Training. In fact, I was lucky to have him as my first intern when I started there full-time, which made my job much easier. Over that time period, I have watched Lance grow into a great coach! He is very knowledgeable, but is constantly trying to get better at what he does, and he is extremely passionate about helping his clients achieve their goal(s). This latter fact is one of the reasons I always recommend him if someone is looking for a coach/trainer.
I can happily say I feel better than ever
Working with Lance over the past 2 years has been one of the most rewarding coaching partnerships I’ve ever been apart of. I initially reached out to Lance after dealing with multiple nagging injuries and imbalances for years. I carry around a lot of stress, as a busy parent and business owner I was ready to get back to a place where I could feel good again! Today I can happily say I feel better than ever and I owe that success to Lance. As a fellow fitness professional his guidance has made a tremendous impact on me both personally and professionally. For everything I have learned, I can’t say THANK YOU enough!
I feel better in every possible way
I’ve been training with Lance for 8 months and during that time I’ve made huge improvements to my health, strength, cardio, flexibility, and overall quality of life. I was skeptical in the beginning because I figured the challenges of virtual training sessions would limit the usefulness of a trainer but I’m happy to say I was very wrong. For the first time in 20 years (or more) I’m under 200 pounds, I can do a pull-up, I can run a 5k, and I feel good about how I look and feel. According to my bathroom scale I’ve lost over 30 pounds and more than 6% of my body fat. I have Lance to thank for helping me achieve these things and I think anyone who is willing to put it the work can benefit from having Lance as a trainer. I feel better in every possible way.
Lance has all the components that make a great trainer/teacher. First and foremost, his extensive knowledge of the human body enables him to come up with workouts that produce results. He understands that each person is different, each with their own weird body quirks and limitations. On top of that, not everyone has access to the same workout equipment so there’s no one size fits all workout program. Leveraging his knowledge and experience, Lance is able to find what works best for each individual. I’m in group workout sessions led by Lance and always feel that each person is getting the attention they need. His coaching style is fantastic. He’ll be your biggest cheerleader and knows how to push you to get the most out of your training while not pushing you beyond your breaking point. The educational aspect of Lance’s workout sessions is fantastic and Lance is a great teacher. He knows when you need to focus on the basics and not get overwhelmed by too many details but is more than happy to have a discussion on the science and the why behind everything he coaches. The final thing I’d like to call out, Lance is a genuinely good person and I’m happy to catch up with him each session.
An eye-opening experience
Working with Lance was an eye-opening experience in its own right. Right from the get go it became clear to me that Lance has a grip on what needs to be done with training. His knowledge base ranges from program design, exercise biomechanics, and elements of cardio-respiratory conditioning that I myself as a trainer had no idea about.
Lance was even able to reshape how I deadlift to fix errors with technique that I had been missing all along! Not only did I pull more weight as a result, but it also probably saved me years of back pain down the road. Thanks Lance!
When I started working with Lance, I had a collection of injuries/imbalances that I had been struggling with the past two years. I was also mentally tired of my uneven progress and I just wanted to get to a point where I could exercise without pain. Not only did we achieve that goal but I also feel a lot more balanced compared to where I was a year ago and now have the luxury of setting new goals.
He’s a great resource as a trainer and is always available to share his extensive knowledge; throughout the process he’s helped me learn how I’m supposed to move and how the body is supposed to feel. Highly recommended.
I had downloaded and watched your video multiple times now and would like to thank you very much for going into the level of detail you have provided. I had no idea that you would be able to learn so much about my body! Your comments were extremely helpful in gaining a more thorough understanding of what issues need correction and overall relationship of my imbalances. I really can’t express enough how thankful I am for your attention to detail in guiding me into the right direction.
Finally, I feel like I’m finally turning a corner on the root cause of my lifelong back pain. Thanks for being a part of that process, I feel like I owe you a beer.
Thanks for allowing me be a part of the “Lance Experience”.
Second to none
I have known Lance as a friend and coach for the past 4 years. He has helped me grow to a high level in a movement and personal perspective. His capacity to individually tailor coaching methods is second to none. Rarely does Lance struggle at finding the best way to coach someone. His personality will make the process some of the most fun you have ever had. His drive and willingness to learn only ensures that he will continue to better himself in these areas. His excellence as a coach and individual is something I try to emulate in practice, coaching, and life.
He’s a great young coach
I don’t think I could heap higher praise on someone than letting them work as a coach in my gym.
As a coach at IFAST, you are asked every single day to get results with your clients. But furthermore, you’re asked to do the things outside of the gym to make yourself better as well.
Lance Goyke’s work ethic, personality, and dedication to his craft are why I trust him to train our clients and athletes at IFAST. He’s a great young coach, and I expect him to continue to excel over the years to come.