The Black Lion Blueprint

Frederick
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  • FITNESS

The Black Lion Blueprint helps busy athletes and active adults train smart, recover faster, and perform at their best — in sport, work, and life. Each episode gives you practical strategies to stay injury-free, build strength, and boost energy without spending hours in the gym.

  1. 12/20/2025

    Dealing With Failure in Sport

    Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d  In this conversation, Frederick Sadler discusses how to reflect after a loss to move forward with purpose and clarity over emotion. 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

    9 min

  2. 12/03/2025

    21 Fitness Mistakes I Made So You Don’t Have To

    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

    38 min

  3. 11/24/2025

    The Mindset Blueprint: How to Cultivate a Mindset That Improves Performance & Longevity

    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.

    42 min

  4. 11/17/2025

    The Recovery Blueprint: How to Sleep, Manage Stress, and Move for Performance and Longevity

    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.

    54 min

  5. 11/10/2025

    The Nutrition Blueprint: How to Eat for Performance & Longevity

    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

    53 min

  6. 11/03/2025

    The Full-Body Workout Blueprint (Full Course)

    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

    2h 6m

  7. 10/27/2025

    Simple Workout Plan for Busy People (2–3 Days/Week)

    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

    25 min

  8. 10/22/2025

    Injury Prevention & Durability pt. 2 | Ep.10

    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 outWhy sleep, nutrition, and stress management matter mostThe mindset shifts that build long-term durabilityLearn more about Black Lion Performance Coaching: https://www.blacklionperformance.com/

    42 min
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About

The Black Lion Blueprint helps busy athletes and active adults train smart, recover faster, and perform at their best — in sport, work, and life. Each episode gives you practical strategies to stay injury-free, build strength, and boost energy without spending hours in the gym.

Information

  • Creator
    Frederick
  • Years Active
    2K
  • Episodes
    22
  • Rating
    Explicit
  • Copyright
    © 2025 The Black Lion Blueprint
  • Show Website
    The Black Lion Blueprint