Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d 

In this conversation, Frederick Sadler discusses the 21 fitness mistakes that he has made in his fitness journey that cost him time and progress so you don’t have to. He emphasizes that fitness doesn’t have to be complex to reach your goals, it just has to be sustainable and consistent. Hope you enjoy it! 

Other Free Guides:

Nutrition Blueprint Guide here: https://black-lion-performance-coaching.kit.com/3ca23466f1 

Recovery Blueprint Guide here: https://black-lion-performance-coaching.kit.com/07f2dc083c 

Download the free Mindset Blueprint Guide here: 

https://black-lion-performance-coaching.kit.com/c650d24539 

In this conversation, Frederick Sadler discusses the importance of understanding the thoughts that drive habits and how cognitive patterns, particularly all-or-nothing thinking, can sabotage personal progress. He emphasizes the need to recognize and correct these patterns to facilitate effective habit change.

Download the free Recovery Blueprint Guide here: https://black-lion-performance-coaching.kit.com/07f2dc083c 

In this conversation, Coach Frederick Sadler discusses the Recovery Blueprint, emphasizing the importance of recovery for performance and longevity. He outlines a simple system to improve sleep, manage stress, and enhance recovery through awareness, restoration habits, and refinement strategies. The conversation covers practical steps to assess current recovery habits, the significance of sleep quality, and the need for personalized recovery strategies. Ultimately, the discussion highlights that recovery is not just about rest but about restoring balance in the body and mind to achieve optimal performance.

Download the free Nutrition Blueprint Guide here: https://black-lion-performance-coaching.kit.com/3ca23466f1 

In this episode, Coach Frederick emphasizes the importance of building sustainable eating habits that enhance energy, performance, and recovery. He outlines a systematic approach to nutrition that focuses on awareness, quality, and quantity of food, while also addressing common pitfalls such as under-fueling and distracted eating. The conversation highlights the significance of mindful eating, hydration, and aligning nutrition with personal goals, ultimately providing listeners with actionable strategies to improve their dietary habits for long-term health and performance.

Chapters

00:00 Introduction to the Nutrition Blueprint

02:55 Building Awareness of Eating Habits

05:47 Quality vs. Quantity in Nutrition

09:08 The Importance of Balanced Meals

11:57 Hydration and Its Role in Nutrition

14:53 Intent and Mindfulness in Eating

18:14 Aligning Nutrition with Goals

21:07 Implementing High-Impact Nutrition Habits

26:33 Fueling for Performance: Pre and Post Training Nutrition

29:29 Building Sustainable Nutrition Habits

29:58 The Fuel Spectrum: Daily, Situational, and Occasional Foods

34:24 Creating Balanced Meals: Building Your Plate

38:33 Refining and Automating Nutrition Choices

44:10 Common Nutrition Mistakes and How to Fix Them

50:16 The Nutrition Blueprint: A Framework for Success

Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d 

In this video, I break down The Full-Body Workout Blueprint — your step-by-step guide to building a training plan that actually fits your goals, time, and recovery.

Whether your goal is to build muscle, lose fat, get stronger, improve endurance, perform better in your sport, or train for longevity, this framework shows you exactly how to structure your workouts so you can keep making progress without burning out or getting hurt.

No fluff. No gimmicks. Just clear, practical principles you can use right away.

A little about me:

I’m Coach Frederick Sadler — a professional fitness coach and physical therapist assistant who helps active adults and athletes train smarter, move better, and build a body that’s resilient. After more than a decade in fitness and rehab, I’ve seen what actually works and what just looks good online. My goal is to cut through the noise and give you simple, effective strategies that fit your life — not just your workouts.

Chapters

00:00 Designing Your Full Body Workout Plan

02:55 Understanding Training Goals and Constraints

05:49 The Importance of a Strong Foundation

09:06 Building the Workout Structure

11:55 Fundamental Movement Patterns

14:51 Exercise Selection: Compound vs. Isolation

18:10 Integrating Prehab and Rehab into Workouts

20:53 Adjusting for Mobility Limitations

23:45 The Role of Exercise Order

27:00 Complexity vs. Simplicity in Training

42:39 Prioritizing Goals in Training

45:56 The Importance of Skill Development

49:18 Efficient Exercise Pairings

56:44 Understanding Intensity and Rest Intervals

01:03:09 The Role of Warmups in Training

01:10:04 Putting It All Together: A Comprehensive Program

01:15:10 Progression Phases in Training

01:24:21 Identifying and Fixing Weak Links in Performance

01:27:15 Training Around Pain: Strategies for Safe Recovery

01:30:31 Modifying Movements and Techniques for Injury Management

01:35:05 Timing and Scheduling: Balancing Sport and Lifting

01:39:44 Weekly Training Frequency: Finding the Right Balance

01:47:45 Integrating Conditioning with Strength Training

01:53:39 Common Mistakes to Avoid in Training

Want help implementing this for you?

📞 Book a Free Strategy Call: https://www.blacklionperformance.com

The Black Lion Blueprint is the podcast for busy, active people who want to get stronger, move better, and feel their best — without spending hours in the gym or making extreme lifestyle changes. Coach Frederick breaks down training, nutrition, and recovery into simple, actionable strategies you can apply right away to stay consistent and perform at a high level in sport and life. If you’re tired of feeling stuck, overwhelmed, or achy from doing too much or not enough, this show will help you take control of your fitness with a smarter, more sustainable approach.

Book Your Free Training Strategy Call:
www.blacklionperformance.com/strategycall

In this episode, Coach Frederick breaks down how to train smarter and stay injury-free.
You’ll learn:

• How to manage training volume without burning out
• Why sleep, nutrition, and stress management matter most
• The mindset shifts that build long-term durability

Learn more about Black Lion Performance Coaching: https://www.blacklionperformance.com/

In this episode we talk about how to prevent and reduce overuse injuries and how to become more durable. Hope you enjoy the episode. 

The Black Lion Blueprint is evolving.

When I first launched, this podcast was built for fighters — training smarter, getting stronger, staying resilient through fight camps and beyond. But here’s the truth: the same principles that help fighters perform don’t belong only to them. They belong to every athlete and active adult who wants to train without pain, get stronger, and perform at their best.

In this episode, I share the story behind the pivot — why I’m expanding the focus beyond combat sports, who this podcast is for (and not for), and what you can expect moving forward.

This isn’t about shortcuts, quick fixes, or chasing looks. It’s about the bigger picture: strength, power, recovery, resilience, mindset, and longevity.

If you’re tired of injuries, setbacks, and random training advice, you’re in the right place.
 Welcome to the next evolution of The Black Lion Blueprint.

In This Episode:

• How Mo adjusted to a plateau in his development and learned to focus on small, meaningful improvements
• Why pressure and precision made all the difference in this fight
• The mindset shift from being “just a dog” to becoming a high-IQ athlete
• Why journaling, film study, and intention elevated his camp
• The moment during the fight when he realized “He doesn’t want this.”
• What it means to truly trust yourself in high-stakes moments
• Shoutouts to his team, sparring partners, and coaches who helped make this win possible