Athlete Profile: Shawn Haviland |

Shawn Haviland is a Niagara Regional Police Service Officer who specializes in using his fitness and athleticism to raise awareness of the dangers of driving impaired. Shawn has been participating in community events like Tough Mudder and the Niagara Falls Tough Guy Triathalon to raise awareness with the public, and has participated in various police sports programs, including the Niagara Regional Police Service’s Canine Unit.

Shawn Haviland is a professional athlete competing on the field of professional baseball. Shawn has been a professional baseball player for 20 years. He has appeared in over 3,000 games as a catcher. Shawn’s career has been both successful and controversial. Over the course of his career, Shawn has been a member of 6 different teams, as well as a member of the American League All-Star team twice.

Shawn Haviland is a certified personal trainer in the field of functional fitness and strength and conditioning. He is a competitive power lifter (formerly a certified power lifter competitor), National level body builder, and a world champion in Power lifting. He is also a certified Strength and Conditioning Specialist (CSCS). He is also an active competitor in bodybuilding, powerlifting, strongman, and strongwoman competitions. Shawn’s interests in fitness are influenced by his experiences as a competitive power lifter, muscle builder, and Crossfit competitor. His dedication to the strength and conditioning world has led to his training and coaching clients around the world. Currently, Shawn works with clients all over the United States. He believes in health and strength, not weight

Baseball is a sport with a long history. The pre-game meal’s huge dishes of noodles and the Gatorade-filled coolers are two of these traditions. Coaches have long thought that carbohydrate-rich staple meals are the key to gaining an edge in competition.

Sean Haviland’s game strategy throughout his collegiate years, and even in his first season on the junior teams, was to do just that. Sean Haviland found that the only thing these items helped was the size of his belly and his body’s reluctance to burning fat after an interim season in which he altered his diet and trained with Cressey Performance.

Sean Haviland could have easily begun a high-paying business job last spring if he had a Harvard degree. The ballgame, though, triumphed over the boardroom. He was scouted and chosen by the Oakland Athletics at No. 33 while still in college. He was chosen in the amateur team’s second round, but he opted to pursue a different route, one he claims he had dreamt of his whole life.

The right-handed pitcher began his debut season with the Vancouver Canadians, an Athletics practice team, as an assistance pitcher before being promoted to the starting pitching rotation halfway through the season. Sean finished the season well, but he wasn’t content to rest on his laurels. He was constantly striving to develop and progress. As a result, he enlisted the help of Eric Cressey and the Cressey Performance Team.

Sean had been exercising 3-4 days a week since his freshman year of high school, but his strength and body composition had only marginally improved. He was aware that something was missing.

He discovered the missing piece: his nutrition, during a month-long training session with the Cressey Performance team. Sean’s strength improved substantially after the team introduced him to the ten habits, and he started to see genuine changes in his physique, including the removal of the belly he had grown up over his four years at Harvard. Its vertical leap increased from 21.8 to 28.9 inches, a 19 percent improvement in peak performance.

Sean’s body composition altered the most quickly of the 10 behaviors after he quit eating high-calorie meals. He used to drink four to eight 30cl Gatorades a day before coming up with this concept. He recalls that it’s no surprise that I couldn’t reduce weight in any manner. By consuming more than 1,000 calories each day, I’ve never been able to create a caloric deficit.


Gatorade is a much better option.

Sean’s body fat percentage decreased from about 19 percent to 12.9 percent over the off-season, from September 2008 to March 2009.

Following the rest of her routines has made a significant impact in virtually every aspect of her life, not just the size of her belly. Sean never ate breakfast before he began paying closer attention to his nutrition, mostly because he couldn’t get out of bed before noon. Sean isn’t exactly an early riser right now, but he’s working on it. Every day, I get up at 9 a.m. or later and have breakfast.

An omelet with mushrooms, onions, and peppers is now one of her favorite ways to start the day. It’s strange, he adds, since I used to be a mushroom snob who refused to eat them, but now I strive to include them in nearly every meal. I’m a junkie.

Even after the breakfast fork is put aside, the effects continue. My energy levels are considerably greater throughout the day, and I no longer need to go to bed at 3 p.m. I was always in the back of the line in terms of ability at the ballgame, and I was constantly trying to stay up with the times. That isn’t the situation right now, since I am typically ahead of schedule throughout training. I throw harder and with less effort on the field. Of course, it isn’t entirely due to the nutritional modifications, but I would not have been able to accomplish these power gains if I hadn’t properly fuelled my body; I was just suffering.


Sean’s enrolment rate has risen to 90%. But he was also successful because he surrounded himself with the proper food and people. Sean always had the food he needed on hand and could easily make smart, nutritious choices when he was hungry and wanted to eat because he paid greater attention to meal preparation and planned ahead.

Sean sought assistance from people closest to him after he had his diet under control. He met a buddy who played for the Milwaukee Brewers team nearby who also ate this way, and they decided to go grocery shopping together and eat most meals together, believing that you are the average of the people around you. They both became considerably more successful after they began doing it.

Despite these efforts, the commencement of spring training presented additional nutritional difficulties.

The squad is often on the field for many hours at a time (exceeding the three-hour limit), and the meals given to the team are not traditional. This, along with the fact that our accommodation doesn’t seem to have a kitchen, means that cooking is out. To prevent dropping 30 pounds in three days, like I did in the first three days of spring training, I had to be creative with protein and veggies and get more calories in later in the day with bigger amounts.

Here’s how Sean overcome some of spring training’s obstacles:

Breakfast is served at 7 a.m., including eggs, bacon, toast, and cornflakes. Sean had eggs for breakfast, followed by a Metabolic Drive and a superfood smoothie.

Sean takes a Metabolic Drive protein bar while he warms up at 9:00 a.m., knowing he’ll be on the field from 9:00 a.m. until 12:30 p.m. It’s far from ideal, but it’s better than nothing.

12:30 p.m. – Lunch: A white bread sandwich, a chocolate bar, a banana, and a package of chips are typical lunch items. Sean has a banana with beef jerky and wasabi soy almonds from the hotel, as well as a Metabolic Drive protein smoothie with superfoods.

4:00 p.m. – Ruby Tuesdays: Because it’s the only restaurant within walking distance of the hotel, Sean typically gets two chicken breasts and a salad bar there. He typically orders a salad with romaine lettuce, broccoli, asparagus, black beans, chicken, olive oil, and balsamic vinaigrette from the salad bar, which he claims is really very delicious.

19:00 – Sean returns to the hotel and discovers that he has a refrigerator in which he may store cheese and other food. Sean now has approximately four melted cheeses, as well as some additional nuts and soy wasabi (which are very addicting!).

10 – Shake before bed: Metabolic Drive (yeah, I’m sick of it) and Superfoods, to which he sometimes adds a pinch of cinnamon to spice things up.

Sean worked out four days a week throughout the off-season, but his routine altered drastically once spring training started. They typically spend the morning on the field and the afternoon executing a game strategy. Sean needs to be at the game even if he isn’t pitching, and on the days he isn’t, he practices for hours. Sean works out on a five-day regimen (meaning he pitches every five days), so here’s how he does it:

Day 1 – Make a pitch Day 2: Lower-body workout Day 3: Strengthening of the upper body Day 4 is a free day. Day 5 is a free day, while Day 6 is a pitch day.

Sean’s current goal is to keep making improvement and to perform at his best every five days.

Sean was a member of the Kane County Cougars, the Oakland Athletics’ Class A club, during the 2009 season. He’s already had a strong start to the season, demonstrating that his dedication to bettering his training and diet is paying off.

Sean acquired a lot of information throughout his time at Harvard, but he also earned knowledge while following his goal.

Baseball taught me that you don’t have to be the largest or most skilled to be successful. In the end, the one who can work harder and think more clearly will prevail.

Sean also learned from the Cressey Performance team that the body cannot function at its optimum when it is overworked and malnourished.

Your performance will improve substantially if you provide your body with the proper diet and rest.

Proteins and vegetables are here to stay, so ditch the Gatorade and pasta.

Sean’s blog: From Ivy League to Major League Baseball (

Additional information

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.