Real Men Cook

Most of the things we put out are for everyone; young, old, new to working out, or a weathered vet. Not today – I’m tired. Tired of hearing excuses from men about why they aren’t hitting their goals, having great energy on a daily basis, or why they can’t lose their dad bod. If you have the first ingredient complete – the fitness component, it’s time for the (not so) secret sauce – your nutrition.

The 4 Rules of Male Nutrition


Stop relying on your wife, girlfriend, boyfriend, or chipotle to cook for you. Take it into your own hands and stop the excuses. When we were hunter gathers, sure we would go kill some shit and bring it back to the village for the women to cook. Unless your name is Cameron Hanes and you actually are killing quadrupeds to put on the table, your buying you’re food from a grocery store. It’s not that hard and likely you still aren’t even doing that. The least you can do is cook it up for yourself and/or your family.

Take the primary role in your and your family’s nutrition. Cooking for yourself is an amazing gift that you can give your body and your family. Take responsibility that you all are properly fed with nutritious ingredients, giving the gift of health, energy, and eventually, amazing meals. If you don’t currently cook, start by cooking once a week. Then add in another day. And another. Soon, you’ll be cooking the majority of what goes into your body. Don’t be too hard on yourself either – if this is something you never learned how to do, search some recipes and start experimenting. You’re going to fuck up a lot of meals before you get the hang of this shit. Use the internet, but don’t be too egocentric to ask for help from the women in your life who have likely been doing this for longer. Your mom, wife/girlfriend, or other lady friend will be stoked to share her two cents with you. Plus, if I were single, cooking together, then eventually cooking for her, would be a solid date night.

Eat Enough

You aren’t a 100-lb woman, so don’t eat like one. Once you start cooking for yourself – with real and quality ingredients, you’ll quickly realize that brown rice, vegetables, and braised chicken breast really don’t add up to that many calories. The days of getting too many calories when you are cooking for yourself are likely over – now we need to ensure we are getting enough nutrition to support our muscle mass, energy output, and hormonal demands.

Ensure you are getting enough nutrients by keeping a food log for a few days (MyFitnessPal is easiest). Protein, the alpha male’s favorite macronutrient, is important, but doesn’t replace fats and carbohydrates. Fats are going to ensure proper cell health, transportation of vitamins, and energy. Carbohydrates will give us the immediate energy to lift heavy and train hard. Don’t overemphasize protein. Yes, it’ll aid in muscle repair and building, but is only vital in usable quantities.

Food is Fuel

You wouldn’t put E-85 ethanol in your diesel truck, so stop putting shit fuel in your body. Quality nutrients are like an octane booster to our male health. They will give us more energy – allowing us to work harder at the gym and at home for our family. They will also improve our hormonal health and provide a natural alternative to testosterone therapy. Occasionally, we can look at food as a pleasurable item – but reserve this for date night, special occasions, or Sunday football with the boys.

Balance Your Shit

Looking at everything you just read can be overwhelming. Balance is key! I want you to cook the majority of your meals – but don’t miss out on lunch when the boss is in town because you meal prepped for the week or skip chips and guac at Taco Tuesday because it doesn’t fit your macros. Make this work for you and make it a lifestyle. We aren’t doing this to look good for the wedding, we are doing this to be healthy, to get after it in the gym, crush your work to do list, live to see your kids (human or dog) grow older, and be the best man we can be. Oh, and being the most ripped dude at the 4th of July beach party doesn’t hurt either.

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Jerry Rodriguez

Coach and Class Programmer

Jerry joined the team in early 2021 after living in Germany for 3 years. He can coach in 3 languages (English, Spanish, and German) and has a competitive background in martial arts and weightlifting.

After Jerry joined the team he began creating our class programming based on our member’s goals, needs, and where they are currently at. Our gym has never been fitter, stronger, and injury-free with his unique combination of functional fitness, interval training, bodybuilding, and high-intensity exercise.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

Micaela Von Essen

Coach and Gym Manager

Coach Micaela joined the team in 2020 as a CrossFit Coach and soon began to take on more and more responsibilities within Aspire. Although she still coaches classes, you can also find Micaela coaching CrossFit Kids, Personal Training, and helping run the gym’s day-to-day operations.

Not only does she have a huge passion for fitness, but she is our community’s number one cheerleader and is always there with love (even tough love when needed), support, and a smile on her face.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition



Originally from Long Island, Gina brought her talents down to South Florida a few years ago. And we couldn’t be happier with that decision. You can find Gina coaching the 8:30 and 10:00 am classes daily at Aspire where there is an incredibly diverse group of individuals varying in ages, fitness levels, and personalities. Her classes are the epitome of CrossFit is for everyone as she perfectly modifies our programming for anyone who walks through the door.



Coach Dan has been a member of our team since 2019 and offers an incredible knowledge of old school CrossFit (he’s been doing it since 2010!), Mobility, Olympic Weightlifting, and Aesthetic Programming. In addition to coaching CrossFit Classes, he also offers Personal Training and a Glute Specific class beginning early 2023.

Sean Spire

Owner and Coach

Coach Sean started Aspire in 2017 to expand his reach in the area to help more people reach their goals of a healthy lifestyle through fitness and nutrition. He has a background in competitive swimming, Ironman Triathlons, and CrossFit.

When the COVID pandemic hit, Sean began coaching gym members online. With such great success in helping members achieve results online, he continued to train in the online space, now working particularly with new and soon-to-be dads, ensuring they are taking control of their health for their new family.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition


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