Bartl Strength & Conditioning

Not spoiled at all

We did it again!

Check out what our clients are saying about our services and tours.

We don't just sell you a tour, we provide you an experience that you will never forget.

From birthday's to family excursions, we can help show you what living the PURA VIDA truly means.

If would like a FREE estimate for your next trip or vacation, just drop us a DM or leave a comment with some details and we will take are of the rest!

What, did your think I just stopped training high school kids?

Come to find out there’s a massive need for good training for gr**go kids down here, so…. Time to build beasts in a foreign country!

If you’ve been gaining weight despite eating well and training, the problem might not be your discipline — it could be your hormones.

Hormones run the show when it comes to how your body stores fat, builds muscle, and regulates appetite. When they’re out of balance, even the “perfect” plan won’t deliver the results you expect. Here are 5 places worth checking:

1. Thyroid Function (T3, T4, TSH)
Your thyroid is your metabolic thermostat. When it’s under active, metabolism slows, energy tanks, and fat loss feels impossible no matter how clean you eat. A simple blood test can reveal if this is part of the puzzle.

2. Cortisol Patterns
Cortisol isn’t just a stress hormone — it’s a fat storage hormone when it stays elevated. Chronically high cortisol from poor sleep, overtraining, or constant stress drives cravings, messes with blood sugar, and pushes fat to the midsection.

3. Insulin Sensitivity
Insulin is the key that lets nutrients into your cells. But when sensitivity drops, your body stores more food as fat instead of using it for energy. Early signs include fatigue after meals, constant hunger, and stubborn belly fat.

4. S*x Hormones (Testosterone, Estrogen, Progesterone)
These hormones influence where fat is stored and how much muscle you can build. Low testosterone can mean less muscle and slower metabolism. Estrogen or progesterone imbalance can drive water retention, cravings, and body composition shifts.

5. Leptin & Ghrelin
These are your hunger and fullness hormones. When they’re dysregulated, your body either never feels satisfied or doesn’t signal hunger properly. This explains why some people feel like they’re fighting their own appetite every day.

If one or more of these are off, no amount of cardio or “clean eating” is going to fix it. The real key is identifying which hormone system needs support and creating a plan around it.

If you had to guess, which of these 5 do you think is giving you the most trouble right now?

Discipline isn’t sexy. It’s not a hack, it’s not a shortcut, and it sure as hell isn’t optional.

You either do the work or you don’t. Period.

Every excuse you make is just wasted time—and time is the one thing you’ll never get back. You say you want results? Then stop talking about it and start proving it.

The bridge between your goals and your results is discipline. Step on it, or stay stuck where you are.

👉 Which one are you choosing today—action or excuses?

One of the biggest game changers on GLP-1 meds? Learning how much the right mix of fiber and protein matters.

When meals are too light on these two, you might feel backed up, low on energy, or hungry again sooner than expected. But when you build meals around both, you get:

Fiber: keeps digestion regular, slows blood sugar spikes, and helps fight constipation (a super common side effect)

Protein: supports lean muscle, boosts satiety, and gives your body what it needs for recovery—even when appetite is lower

The sweet spot? Pairing them together. Think smoothies with fruit + protein powder, Greek yogurt with chia seeds, or beans with whole grains. The combo works harder than either alone.

You don’t need massive portions. Just ask: “Does this plate (or bowl) have some protein and some fiber?” If yes, you’re setting yourself up to feel good, stay fuller, and keep your digestion moving smoothly.

Little tweaks add up. A sprinkle of chia here, an extra scoop of yogurt there—and suddenly your meals aren’t just lighter, they’re smarter.

In 2007 I was fat, depressed and suicidal - not a good combination.

I was lucky though, I got chosen to be part of an exclusive program to lose as much fat as possible, and to the programs credit I did pretty well as you can see in the picture.

Fast forward to today, while I have added a TON of muscle since then, I have also put on a lot of fat. The skinny picture on the right I was about 195 pounds and today I weigh 255 pounds.

When looking back at that program, I am forever grateful to experience working with one of the best coaches in the world and I would never change that for anything. Yet I also wonder, what would have happened if I did it now and used GLP-1 to help?

Would I get the same fat loss and results? Would it help me actually build good nutrition habits to last me a lifetime and not let me rebound? Or would I just be another person walking around with "Ozempic face" looking like a zombie.

I never try to look back and wonder but the tools available to people now weren't available back then so it just got me thinking..... what if?

PROTEIN SMOOTHIE BOWL

If you’re looking for a gentle, filling, and refreshing meal that works with your fall slim down or GLP-1 routine, this Protein Smoothie Bowl has your back. It’s light on digestion but heavy on staying power—exactly what you need when appetite feels different and meals can’t be a chore.

Here’s why it works:
• Frozen peaches + banana = natural sweetness + fiber for smoother digestion
• Protein powder + yogurt = easy-to-digest protein to protect lean muscle
• Coconut water = light hydration and electrolytes without heaviness
• Optional toppings (chia, muesli, walnuts, berries) = extra fiber to keep things moving

Blending it into a bowl makes it thicker, so you can slow down, eat with a spoon, and feel satisfied with less volume. That’s key for GLP-1 users—enjoyment without overwhelm.

Summer Protein Smoothie Bowl
Serves 2 | 10 minutes

Ingredients:
• 2 medium peaches, chopped & frozen
• 1 medium banana, sliced & frozen
• 6 oz. (170g) natural yogurt
• 4 oz. (120ml) coconut water
• 1 oz. (28g) vanilla protein powder

Optional Toppings: fresh berries, goji berries, walnuts, chia seeds, muesli

Instructions:
1. Place all ingredients in a high-speed blender. Blend until smooth.
2. Pour the smoothie into a bowl.
3. Add toppings of your choice. Eat slowly and enjoy.

Simple, hydrating, and digestion-friendly. Perfect for mornings, post-workout, or anytime you want something that fills you up without weighing you down.

GLP-1 side effects are real. Nausea, fatigue, stomach issues — they hit harder than most people expect. And when they do, consistency goes out the window. Meals get skipped. Workouts get avoided. The old cycle of “start strong → crash → quit” shows up all over again.

Here’s the truth: side effects don’t mean you’re failing. They don’t mean you’re weak. They don’t mean this isn’t going to work for you. They just mean you need to adjust.

That adjustment might look like eating smaller, more frequent meals instead of forcing down a big plate. It might look like using a protein shake on days when solid food feels impossible. It might look like going for a walk or doing a light resistance session instead of pushing through a heavy workout.

The medication lowers the noise around food, but it doesn’t build the habits for you. That’s your job. And it doesn’t take perfection — it takes consistent adjustments that you can actually live with.

GLP-1s can help you lose the weight. But the way you handle the side effects is what determines whether you keep it off or fall back into the same frustrating cycle.

Side effects don’t mean failure. They mean adjustment. And learning how to adjust is how you turn short-term weight loss into long-term success.

Do your or anyone you know suffer from these side effects?

Last week after training, one of my clients sat down at home and told his wife:

“I’m proud of myself for getting this routine down and coming home and grinding.”

She looked at him and simply said........ “You should be.”

That right there is the whole game.

Most people chasing weight loss think the win is the number on the scale.

It’s not.

The real win is feeling proud of yourself again. It’s proving to yourself that you can stick with it — even when every diet in the past failed, even when motivation feels low, even when life gets in the way.

That moment of pride? That’s what builds momentum. That’s what keeps the weight off long after the excitement of the medication or the “new plan” wears off.

You don’t need perfect workouts. You don’t need flawless nutrition. You need proof to yourself that you can do the work, over and over, until it becomes who you are.

And when you can sit down after a session, look someone in the eye, and say “I’m proud of myself”… that’s when you know this time is different.