About Us

Why 4 Quarter Fitness

My name is Tony Grenek. I am a 52-year-old married, father of two who used to coach collegiate women’s basketball for a living at a small university located in downtown Pittsburgh, Pennsylvania. I created a physical fitness program and website called 4 Quarter Fitness (notice the basketball reference – breaking things down into quarters). The objectives of 4 Quarter Fitness are to guide people to a healthy and happy lifestyle in a fun and exciting way. I want you to have a healthy body, mind, and soul. The difference between 4 Quarter Fitness and other physical fitness programs and websites is that we have something suitable for everyone, and we do not require any dietary supplementation. Whether you are a couch potato, a fitness guru, or fall somewhere in between, you can benefit from 4 Quarter Fitness. Furthermore, we will constantly be adding information and workout routines to our site and on our blog. Most importantly, once you join our team, you are a team member for life! The average cost of a personal trainer nationwide is $70 per hour! Gym memberships charge monthly rates, and many online fitness websites charge yearly membership fees and additional fees for changing exercise routines within their site! This is not the case with 4 Quarter Fitness. A one-time payment of $65 makes you a member of 4 Quarter Fitness for life. There will never be another fee! Imagine having a lifetime personal trainer forever for a one-time fee of $65!

Once again, 4 Quarter Fitness is for everyone. It does not matter your age, gender, restraints, or fitness levels. We have a plan that will adjust to your personal needs, and you are able to work at your own pace. We focus on 10 body parts to keep you strong and healthy. You choose which quarter you would like to participate in at any time. You can change quarters (routines) any time, too. It all depends on your personal fitness goals and what you are trying to accomplish. Remember: workouts can be done at a gym or in your home, with or without equipment. 4 Quarter Fitness provides tons of examples of workout routines, nutritional information, and body goals that are suitable for your lifestyle. Anyone, and I mean anyone, can be successful with 4 Quarter Fitness! Below is a brief description of how each Quarter is broken down.

1st Quarter- The goal is to become fit and healthy. The 1st Quarter is for either the beginner new to exercise or the experienced trainee who wants to be lean and aesthetic. Total body circuit strength training and simple cardio sessions make up the 1st Quarter. I lost 25 lbs. in five months following the principles of the 1st Quarter. You will not become an overgrown bodybuilder in this Quarter. The goal is to become healthy, lean and aesthetic. After two years, I still do much of my training using the principles of the 1st Quarter. The routines that I created for myself in the 1st Quarter are the reasons why I decided to create this website.

2nd Quarter- The philosophies of the 2nd Quarter are for the trainees who want to build muscle and enjoy strength training/bodybuilding. The 2nd Quarter focuses on split body routines and cardio sessions at your discretion. I used these training routines while I was in high school and college to build muscle. The 2nd Quarter focuses on the principles of “old school” bodybuilding. Repetitions and body split routines vary depending on what you are trying to accomplish.

3rd Quarter- I like to refer to this Quarter as the halftime adjustments phase. Most coaches make adjustments after halftime in any sport! When my basketball team is down and we need a spark, I pull out my scramble defense. This defense is an all-out, go-for-broke defense that takes tremendous effort by our team. However, we cannot play the scramble defense for long periods at a time. It’s intense and exhausting. The same goes for the training philosophies of the 3rd Quarter. I recommend doing the 3rd Quarter for no longer than a month at a time or even less. The 3rd Quarter will help you shed those extra pounds quickly, but it is intense. I lost 25 lbs. in five months using 1st Quarter principles; however, I dropped the remaining 10 lbs. in one month following the 3rd Quarter plan. It is not easy, but it provides that brief spark to get you over the hump when you are trying to look great fast. You must be in good shape already before attempting the 3rd Quarter Plan.

4th Quarter- This Quarter, to me, is the most fun. You, the trainee, create your own workouts and eating plans based on the information that we provide for you in the exercise encyclopedia, message board, blog, and your 4 Quarter Fitness experiences. You choose your fitness goals, and we help create a personalized routine to achieve your goal! The 4th Quarter is not for the beginner. You must have knowledge on how to achieve your goal. You will gain that knowledge from our programs. The 4th Quarter challenges the trainee not only physically but also mentally. Moreover, I recommend changing your routines monthly so you can stay focused, excited, and fresh. I even provide a yearly example guide for you to follow on how to change up your routines on a monthly basis in the 4th Quarter.

Imagine a lifetime of health, guidance, and fitness for a one-time payment of only $65!

My Personal Story

On January 11, 2019, I received some unwanted news while having lunch at a local restaurant. Once I comprehended this information, I immediately stopped eating my food, paid for my bill, and sprinted out of the restaurant. I decided to turn my life around right there and then. The following day, January 12, 2019, I weighed in at 191 lbs. at a height of 5’7. I had high cholesterol, high blood pressure, thyroid issues, and diagnosed generalized anxiety. I was taking three mediations for anxiety and thyroid issues. Overall, I was miserable with life. I was just your basic boring, middle-aged man who just did not care about himself anymore. I did exercise occasionally (I always have in some capacity,) but my eating habits and lifestyle habits were terrible. I drank too much alcohol and dressed horribly. I could care less about how I looked or felt.

Fast-forward to six months later. I lost 35 lbs. during that time. Moreover, I got off one anxiety medication within a three-month span by cutting my dosages back slowly on my own, and I quit my thyroid medication cold turkey. During a mandatory visit in mid-June of 2019, my doctor chastised me because I quit the medications without consulting her, and she was worried about my weight loss. After ordering blood work and a urinalysis, my test results came back stellar. My cholesterol level dropped 25 points, and my blood pressure was perfect. My doctor compared me to an Olympic cyclist because my resting heart rate was 59 beats per minute. I even went out and got my own Macy’s charge card and bought some new clothes. I had to because I went from a 36-inch waist to a 32-inch waist. My confidence was back because I was physically fit once again compared to when I was 18 years-old, and people were noticing.

How did I do all of this in six months? I created my own fitness lifestyle with unique workouts, eating ideas, and personal challenges for myself. I decided to do it my way. I did not use any supplements or drastic diets schemes. I created this plan from prior knowledge and past experiences. After achieving my physical and mental successes, I wanted to share my beliefs with others so that they may benefit as well, so I created 4 Quarter Fitness, and we have a plan for everyone.

Please join our team and let us make this journey toward a better quality of life together! I promise you an amazing, practical, and fun experience where your results will last a lifetime.

Sincerely,
Tony Grenek