Tiago Santos - Personal Trainer

Dia para deixar o corpo descansar,
meal prep feita, treinos concluídos e foco no máximo 🎯🔋🔐.

Como personal trainer, aprendi que a verdadeira mudança não acontece apenas no ginásio — constrói-se nas escolhas diárias, na consistência e naquele compromisso silencioso que mantemos quando ninguém está a ver.

E o fim de semana?
Ouvi tantas vezes em avaliações e conversas com clientes que “é no fim de semana que tudo descarrila.
E sim… para muitos, isso é verdade.
Mas para outros, é exatamente aí que ganham mais vantagem.

Para mim, o fim de semana não quebra o progresso.
O fim de semana reforça o progresso.
É quando organizo hábitos, preparo o meu combustível para a semana e alinho a mente com os meus objetivos.

Treino feito.
Comida pronta.
Descanso planeado

Here we gooo! 💪🏃‍♂️‍➡️🏋️‍♂️🌪️





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What an incredible experience!
After crossing Australia from one part till other. I was extremely happy with my debut in Hyrox.
The debut destination was Perth. A special thank you to my family to supporting me, my entire teammates for their messages of support and as well to pushing for me every week in team training, to my clients for all messages that they sent to support me before the race. So grateful to to leave the facilities available to training since I decided to embark on this adventure. The journey is kicking off! Let’s do more together 💪💯

(Next post I’ll talk about the race) 👊💯

Sub 19 - 5km - 3m46/km - 18m54s - Got it baby 💪
So sick 🤒🥵

I’m stilling don’t believe yet, I got it! 💯💪
I’ve dropped down about 40 seconds in 5km in the last 2 weeks.
A month ago I started monitoring my diet again, my calories, and controlling my protein intake. It is sometimes difficult to maintain a high training volume.
I’m actually training harder than never before, sometimes my rest isn’t the best, so in the last few days I’ve reduced a few my training volume and today I did some tests.
The results I got were awesome, this seem suddenly, but I started creating a good habits 15 months ago.

I ll give you a good tip.
The most important thing if you want to create a good habits a get results is to focus on your current starting point, don’t look at whether you’ve done really well before and don’t focus on someone else’s starting point. You can have a reference but don’t make the mistake please, of want to do the same as a person who has been training for 5 years, in your first week of training.

New PB 5 km - 19m40s 🏃‍♂️💪👊

“Lift Heavy, Run Fast”🏃‍♂️🏋️‍♂️

Down to the waterline 🌊

City2Surf- The hardest 14km I did for time - Sub 60 baby 💪
Official Time: 59m23s - 14 km 🥇
Male 1497 of 39044
Group Age 296 of 7679
14 km - 4:14 min/ km - Total Gain - 221m 📈

Fu***ng Hill 🥵

**kinghill

Dia 24 de Julho de 2023, foi quando comecei a trabalhar num processo pessoal, de modo a poder melhorar no que concerne a nível mental mas também físico, foi um processo 50% - 50% que me tem permitido manter em alta performance nas diferentes áreas em que ingresso. Hoje no mesmo dia 24 de Julho, foram feitos 32 km para comemorar esta mudança de hábitos 🏋️‍♂️💪🥩. Eram para ser 17km, os planos ajustaram-se e teve de se esticar um pouco mais a corda 🏃‍♂️🥵. It’s done 32km!
Cheers 🥂

On the 24th of July 2023, I started working on a personal process, in order to improve a mental & physical level, the process was 50% - 50% that has allowed me to maintain high performance in the different areas I enter. Today on the 24th of July 2024, 32 km were completed to celebrate this change of habits 🏋️‍♂️💪🥩. It was supposed to be 17km, plans adjusted and I had to stretch the rope a little more 🏃‍♂️🥵. It’s done 32 km !
Cheers 🥂

4th meal of the day! 🙏💪🙌

Focusing on my mental well-being and be able to help better everyone around me.
In shape, getting better every day and still keeping to break all of my PB’s🙏💪💯

“You can go as far as your mind lets you… you can achieve”. 👊💪

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Proud of my journey 🙌 A short reel of few pictures which is based on the word resilience, dedication. I can say that 95%/96% of my meals were clean since I started work in this process. A year between the 1st pictures and the last one. Would you like to see differences in your lifestyle and in your trainings? I’ll give 3 tips: -Eating enough (food) to support your trainings (Spread your food into different meals throughout the day will allow your metabolism to work faster and prevent you from feeling hungry). -Training consistency and you ll see the quality of your trainings improve (as a result your muscle’ll grow, other positive adaptations’ll be the way your body functions and performs in the sessions. - Drink water, your body has between 60-70%, make sure your body has good levels of hydration. Would you like to change your habits and feel better? ➡️ 📨📬 2023/2024 “Genes do not eliminate the need for hard work. They clarify it. They tell us what to hard work on.” 🏋️‍♂️ #exercise #health #coach #personaltrainer #nutrition #food #resilience #focus #challenge #bodyandmind

My genetic code isn’t which I wished. So I’m looking up and preparing to track every goal I want through the systems.
Focus on systems rather than results 💯
Pushing my self each week to get better.

Sunday supplement
30 minutes of vitamin D

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