Personal Trainer Dave Gluhareff has been helping his clients and athletes achieve their goals since the 1990’s!
Personal Trainer Dave Gluhareff is based out of Danville Virginia and has helped thousands of clients and athletes in person and millions around the world thru his articles and online personal training!
A passion for helping people!
A passion for helping people feel, look, and move better!
Dave’s clients lose fat, gain muscle, get stronger, increase stamina, improve balance, build endurance and more!
Reach out to Personal Trainer Dave Gluhareff!
Contact Dave Gluhareff for Personal Training, Sports Conditioning, Nutritional help, Speaking to your group, Online Personal Training and more!
Continuous Support
1-434-728-0952 (Text is fastest)
trainwithdaveg@yahoo.com
http://www.facebook.com/trainwithdave
http://www.youtube.com/trainwithdave
For Dave’s Sports Conditioning Website visit: www.StrengthRunner.com !
Dave’s Exercise, Nutrition, & Rest Plan!
Your Fitness Blueprint: 
I have developed this general blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Athletes every day! We adjust the calories up or down/higher or lower based on your goals of losing or gaining weight. Food allergies, cultural issues, and Faith/Religious needs are also taken into account when working on personalizing a client or athletes nutrition plan. I also do my best to follow this blueprint personally. I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!
Exercise: Your Weekly Exercise Plan Blueprint should be as follows:
3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts
3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Wkts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts
Stretch before, during, and after each of your workouts!
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Nutrition: Your Daily Meal Plan Blueprint should be as follows:
Breakfast – (Lean Protein, Complex Carbohydrate, and Water)
Mid-Morning Snack – (Lean Protein, Fruit, and Water)
Lunch – (Lean Protein, Complex Carbohydrate, and Water)
Late Afternoon Snack – (Lean Protein, Fruit, and Water)
Dinner – (Lean Protein, Vegetable, and Water)
Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)
Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint
Proteins:
Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,
Complex Carbohydrates:
Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa
Fruits:
Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons
Vegetables:
Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,
Miscellaneous:
Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon
Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:
1) -Get 8 hours of sleep each night!
2) -Take a nap each afternoon, everyday!
3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!
Contact Personal Trainer Dave Gluhareff now!
Private Personal Training Facility!
Dave has a private 8500 sq ft training facility!
Personal Training
Sports Conditioning
Nutritional Guidance & Accountability
Strength Train With Dave!
Strength Training with Dave is key to fat loss and muscle!
Solutions leading to Results!
Dave’s Clients & Athletes getting results for decades!
Strength & Resistance Training, Building Endurance, Stamina, Cardio
Better Balance, More Energy, Lower Stress.
Multifaceted Approach!
Dave has a multifaceted approach to helping his clients and athletes reach their goals!
Reach out to Personal Trainer Dave Gluhareff for In-Person or Online Personal Training!
- Let Dave know your present exercise & nutrition plan.
- Hear some of Dave’s solutions.
- Get started making progress to achieve your goals.
A few of Dave’s clients and athletes:
- Check out a few of Dave’s clients and athletes he’s worked with since the 1990’s!
“Études has saved us thousands of hours of work and has unlocked insights we never thought possible.”
Annie Steiner
CEO, Greenprint
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