Trainer spotlight
John Cortese
Owner, Founder, Director of Training
1.) What inspired you to become a personal trainer?
I have always really enjoyed being in the gym. As early as 11 years old I read a book about how to lift weight safely for kids and I remember in particular, they said you can use books as resistance. So I did 🙂 From there I became fascinated with how the body works and how to enhance athletic performance with training in the gym. All I asked for at Christmas time were books and DVD’s related to the human body, science of training, etc.Â
Throughout high school I was obsessed with weight training and getting bigger, faster, and stronger for football and track. My goal was to play college football and track! I ended up suffering a pretty serious back injury my senior year of high school which forced me to have surgery and forgo my senior year of track & field. As disappointing as that was, it gave me fuel to recover and also to learn how to train smarter and safely. I was able to continue to play football and track & field at Santa Rosa JC and a brief stint with football as a walk-on at Cal Poly-San Luis Obispo.Â
At Cal Poly I took part in an internship at a personal training gym to fulfill my graduation requirements and I was immediately hooked. I knew this is what I wanted to do! I set my ambition from there to open CTS once I graduated. In June 2010 I graduated from Cal Poly with a degree in Exercise Science and in October of 2010 CTS was officially born! 🙂
2.) How long have you been in the fitness industry?
17 Years as of 2025
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3.) What certifications, degrees, or qualifications do you hold?
Bachelor’s of Science – Kinesiology (Exercise Science) Cal Poly San Luis Obispo
USA Weightlifting – National Coach
CSCS – Certified Strength & Conditioning SpecialistÂ
CFSC – Certified Functional Strength Coach (Level 1)Â
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4.) What is your fitness philosophy or approach to training clients?
My approach is playing the long game with every client. I look into the future at least 1 year and work backwards. Although we can certainly make great progress in 3-6 months, the real magic happens in the 12 months and beyond mark.Â
Also, less is more! I aim to find the minimum effective dose to see a desired training result. Then, over time, we add more once the body acclimates and adapts to the imposed demands placed on it. You have to be conservative with the overall volume and workload placed upon a person at first.Â
Finally, we must realize that results only come with effort and consistency. No matter what the goal is, you must look at fitness and training as part of your weekly routine. If this mindset is not achieved, results will not be ideal. Show up and put the work in! 🙂Â
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5.) Can you share a memorable success story from your time as a trainer?
I’ve had so many over the years. But one that stands out to me is when Brock Bowers signed with the University of Georgia in 2021, had a stellar collegiate career there with so many accolades and achievements, and then was drafted in the 1st Round of the NFL Draft in 2024 to the Las Vegas Raiders. It was a very proud moment in my career to see all of the hard work he put in come to fruition with the ultimate goal of playing professional football. It has been an honor to be in his corner!Â
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6.) What types of training or fitness modalities do you specialize in?
Physical Preparation for Athletics: Speed, Strength, Power, and overall fitness for athletes
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7.) What is one positive thing clients should expect when they are working with you?
I make training fun, yet challenging at the same time. And my training is a blend of science, years of experience, and a no-nonsense common sense approach. I know exactly how to get the most out of athletes or adults without overdoing it. You have to find a balance between pushing hard and knowing when to hold back a bit. Clients will thoroughly enjoy working with me and I promise to deliver on what I say I will do in terms of helping you get to where you want to be. You just have to show up and do the hard work 🙂Â
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8.) How do you tailor training programs to meet the individual needs of clients in both a 1 on 1 and group setting?
You have to meet the client where they are at and build them up from there. This is where the beauty of program design and customization come into play. That and using a conservative approach with clients. Again, “less is more”. Most people are shocked when I recommend 2-3 sessions per week at first. Doing that week in and week out for 52 weeks straight will yield some amazing benefits!
9.) How do you stay motivated/disciplined and continue your own fitness journey?
I never want to be a coach that doesn’t practice what he preaches. I’m a huge believer in walking the walk and leading by example. Plus, I still enjoy pushing myself and reaching my own fitness goals. I have been training in the gym for nearly 25 years; at this point it has become ingrained in my lifestyle so it is simply discipline. I do not rely on motivation or I would never work out 😉 There are plenty of days where I don’t feel like it, but I do it anyway. This coupled with I am a husband and father! I want to be healthy, fit, and strong for the long haul and live a high quality of life and be around for my family for a long time!Â
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10.) What advice do you give to those who are just starting their fitness journey?
You have to start somewhere and focus on one workout at a time. Try not to get overwhelmed with all of the minute details. Set a goal and don’t quit until you reach it. Don’t be afraid to ask experts for help and guidance! It’s okay to lean on others for support. You will reach your goals faster and you will be happier for it!Â
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11.) What activities or hobbies do you enjoy doing outside of training?
Family activities, coaching track at my daughter’s school, traveling with my wife/kids, and continuing to find ways to improve in all facets of my life: personal, business, fitness, etc.Â
12.) What is your favorite workout or exercise, and why do you love it?
I love deadlifts! They are a full body exercise and are extremely challenging yet rewarding. As simple as it is to pick a loaded barbell off the floor, it is also very demanding and take a lot of grit and strength to do the exercise properly! Plus it has helped strengthen my back more than ever!
