Drew Cadell - Alchemy Fitness and Wellness

Having a private space for training clients has been a dream for 5+ years. It’s still surreal to me that over the past year I’ve been blessed with the opportunity to make that dream a reality.

I’m very excited and proud to finally share the new Alchemy Fitness training studio in its finished state!🙌🏼 . .
After training clients at big box and private gyms for going on 10 years, I’ve found my niche for how I like to train & what gets people the fastest, most well rounded results. 95% of gyms have way too much “filler” equipment but are also missing some key pieces that I wanted/needed.

This space is what I believe is the best of all worlds when it comes to functional strength training.

I won’t touch on everything it has, but some of my favorites are:
- 25 ft of turf & sled
- squat rack & barbell + 400 lbs Olympic weight
- hex bar
- landmine
- assisted pull up/dip machine
- cable low/high pulley & crossover combo
- kettlebells up to 53 lbs
- TRX
- mobility wall & massage table for assisted stretching
- hyperextension bench
- 24,12,6” box jumps

In simple terms, the possibilities for training & progression are endless!

I’m looking forward to using this new resource to change more lives and create.

Stay tuned⚛️💪🏼

💥ANNOUNCEMENT💥
I will officially be taking new in-person & online clients again!🙌🏼

Over the past 9 months I took a step back from my personal business to add some new skills, build a space that’s entirely my own, and refine my coaching process.

Excited to start sharing what the evolution of Alchemy Fitness and Wellness looks like⚛️

Happy New Year y’all🙌🏼 First workout of 2023 is officially in the books for me💪🏼

I want to share an interesting statistic related to new years-
Polls show that ~90% of all New Year’s resolutions are related to health/fitness. Unfortunately, by March most will have already quit and only 10% think they’re going to stick with it. BUT, if you make it to March, your chances of sticking to it long term & reaching your goals increase by 80%!

Here’s 5 crucial tips if you’re starting/restarting your fitness journey so that you make it into that 10%:
1️⃣ Start slow. Choose a workouts per week goal that you can stick with FOREVER. If that’s only 1-2 days, make that your expectation. The intention is to build habits & small wins.
2️⃣ Focus on 1 thing to improve workout & nutrition wise ONLY.
Focusing on 5+ habits at once will lead to paralysis.
3️⃣ PATIENCE. Once again, keep it in your mind this is something you’re going to do forever. Results take time, focus on daily & weekly actions and you will get there.
4️⃣ 80-90% of your exercises should be compound movements. Focus on mastering movements like the squat, deadlift, bench press, hip thrust, row, and kettlebell swing. You’ll see results much faster vs lots of isolation movements.
5️⃣ You will probably backslide at some point, and that’s okay. Don’t let 1 missed workout turn into 2, 2 -> 1 week, 1 week -> 1 month, & 1 month turn into a year. Get back on the horse as soon as you can👊🏼

I’m rooting for every person that’s starting or restarting their journey this month, I’ll help in any way I can😁 you’ve got this!

I posted this meal prepping tip thread on Twitter and it got a lot of love so I figured I’d share it here too!

Currently working on a free ebook to be a complete guide to meal prepping, but for now this is a great start for most people.

Do you have any other meal prep tips that have been game changing for you? Share in the comments if so!

Here’s something most people don’t know- 2-3 hours/week working out is actually enough to hit your fitness goals.

Many people think they need to workout 5x/week in order to get results. Not true at all, and ESPECIALLY not true when you’re just starting out.

With smart workout programming, 2-3 workouts is enough for most beginner-intermediate lifters.

Focus on progressive overload aka trying to beat your last best each workout, hit each muscle group twice per week, and have a decently healthy diet/get adequate protein and water intake.

Small changes will come which brings motivation, and foundational habits will be built which can be added to easily.

Start small and realistic- as motivation comes in from your first small wins/progress, then you can up the frequency and intensity if you choose to.🔑

❗️Client Spotlight❗️
My man Tim hit a 255 Lb deadlift PR for 7 yesterday at 62 years old😮‍💨😮‍💨😮‍💨

Since working together a little over a year ago, he’s lost about 30 lbs, and, in his words, he’s “the strongest he’s ever been and in the best shape of his life.”

If that all wasn’t impressive enough, he also accomplished all of this while running a software consulting business.

Talk about taking away all excuses🔥

He trains twice per week with me and another 2x on his own, and keeps his nutrition super consistently dialed in.

So proud of you and constantly inspired by your work ethic Tim💪🏼 . .
If you’re ready to take control of your health and become the strongest, most confident version of yourself that you’re destined to be, DM me📩

I’m only taking 4 new clients right now- 2 online and 2 in person.

Let’s talk and see if the Alchemy System is a right fit for you.

Healthy Eating Life Hack - Spinach Macro Bowls🍲

At least 3x/week, I eat what I call a “spinach macro bowl.”
I started making these in college because they’re cheap, easy to make, tasty of course, extremely versatile, and most importantly super nutrient dense.

Whether your goal is to cut or build muscle, these will be your new best friend.

The ingredients are:
• 1-2 handfuls of spinach as your base
• 1/2 cup to 2 cups carbs, depending on your goal (I usually do brown rice & quinoa)
• 4-8oz meat of choice

You can leave it at that if you want and you already have an amazing meal, but if you want to spice it up a bit I like to add 1 or 2 of the following:
• avocado
• sriracha
• cut fruit
• shredded cheese
That’s just a start, lmk what else you try!

The best part about these is their versatility so you never really “burn out” on them.

You can switch up your protein source and make it an entirely different meal (*salmon bowls smackkk), but you can also add more carbs or less depending on your macro goals which make them practical for anyone.

Not to mention, the ingredients are extremely affordable. Each bowl costs ~$1.50-$2, which is ALOT cheaper than eating out.
AND, spinach is a vegetable that reduces inflammation. So you’re getting another benefit there😁 . .
Eating healthy is all about finding staples that are easy, taste good, nutrient dense, and cost effective. When it comes to checking those boxes, Spinach Macro Bowls are hard to beat. I hope they’re a game changer for you like they have been for me🤍💪🏼

P.s. the chicken in the second picture was DELICIOUS & only took 3 ingredients for seasoning then ~20 minutes in an air fryer.

Eating healthy doesn’t have to be complicated, or boring😉

Slow, sustainable progress > fast, drastic change

Losing 10 lbs over the course of 5 months and keeping it off will always be better than losing 10 lbs in 2 weeks then gaining it back because the methods you used weren’t sustainable.

Don’t let social media or fitness influencers s**e you out. The best fitness game plan is the one you can stick to long term and turn into a lifestyle🔑

❗️Client Spotlight❗️
I wanna give a huge shoutout to for the transformation she’s made in only 3 months!👏🏼👏🏼🙌🏼

When Jules started with me she had no experience with the gym or training at all. Naturally she was like most people where she was afraid of doing something wrong in the gym, hurting herself with bad form, etc.

Not only has she developed a love for weight training but she even has the confidence to train by herself now!

Her program is 3x/week resistance training focused on building muscle, with a moderate approach to nutrition that’s focused on habits & protein intake.

In the process she’s also made so many other positive changes in regard to overall wellness and living a healthy lifestyle which I’m so proud of🥲

You’re killing it Jules, excited to see where you’re at in another 3 months🤘🏼