Dimitri Bergados Health & Fitness Coaching

Christmas is days away with 2024 on the horizon and we all know what that means.

New goals for the new year.

This is when many of us write down and dream about the different things we can achieve in the coming year.

How we want to finally lose that 20 pounds.

Or save up for that dream vacation.

Which in reality we all have the ability to do if we plan and put consistent effort towards our goals.

But over 90% of us fail to do the things we set out to do in the New Year.

Why?

Because we over estimate what we can do in 1 month and over estimate what we can do in 6 or 12 months.

That 1st week we get to the gym hopped up on caffeine and motivation is not what gets us results, what gets us results is being consistent over and over for 2,3,4 months and watching the work we put in compound.

I know it gets harder as motivation dwindles but when we start to use our discipline to move forward this is where the real results happen.

So, don't feel bad about being in the January 1st crew but I want you to plan to be in the May, June, July crew because that is where the magic happens.

🧠𝐘𝐨𝐮 𝐜𝐚𝐧’𝐭 𝐨𝐯𝐞𝐫𝐥𝐨𝐨𝐤 𝐭𝐡𝐞 𝐦𝐞𝐧𝐭𝐚𝐥 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞🧠⁣
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Most often we are looking to improve our strength and our physical image when exercising, but some of the greatest benefits that we receive from exercise are actual for our mind!⁣
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Exercise has been scientifically proven to improve anxiety and depression. ⁣
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Physical activity is also a mood enhancer due to the endorphins we release during exercise. Along with that we often feel accomplished after a workout!⁣
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Exercise decreases stress and helps to control our balance between sympathetic and parasympathetic nervous system states.⁣
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Exercise improves our confidence and self-esteem!⁣
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Exercise has also been found to improve our sleep and regulate our circadian rhythm(internal clock).⁣
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Exercise also helps in a process called neurogenesis or the forming of new brain cells! ⁣
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Exercise improves alertness and productivity levels!⁣
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If getting stronger and developing a great physique doesn’t motivate you to starting moving than maybe strive to improve your mental health.

𝐑𝐞𝐝𝐮𝐜𝐞 𝐛𝐚𝐜𝐤 𝐩𝐚𝐢𝐧, 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐩𝐨𝐬𝐭𝐮𝐫𝐞, 𝐚𝐧𝐝 𝐜𝐫𝐞𝐚𝐭𝐞 𝐠𝐫𝐞𝐚𝐭𝐞𝐫 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲.⁣
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Many of us spend our days sitting at desks, staring at screens, and rolling our shoulders. ⁣
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This has led to poor posture and many of us in a kyphotic state. Basically we have a super arched lower back(butt sticking out) and forward rounded shoulders.⁣
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The problem with this is that this leads to pain and a lack of mobility.⁣
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We have also lost control of moving our spine properly and lack the ability to protect it from injury.⁣
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Here are some steps to improve your posture and improve thoracic spine mobility.⁣
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1. Learn to control your spine and protect it with a physical therapist or trainer. (Ex. Cat cows w/ segmentation)⁣
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2. Perform chin tucks daily for 30-90 seconds.⁣
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3. Get a standing desk. ⁣
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4. Squat and scroll rather then hunching over or sitting to scroll on your phone.⁣
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5. Be conscious of your posture and try to keep an upright posture throughout your day. ⁣
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6. Strengthen your shoulders, neck, and the muscles that support your spine.⁣
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If you are wanting to improve your posture, have less pain, gain strength, and improve your physique. Reach out and we’ll get you moving in the right direction!

𝐎𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐦𝐢𝐬𝐜𝐨𝐧𝐜𝐞𝐩𝐭𝐢𝐨𝐧𝐬 𝐚𝐫𝐨𝐮𝐧𝐝 𝐭𝐡𝐞 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐧𝐝𝐮𝐬𝐭𝐫𝐲 𝐢𝐬 𝐭𝐡𝐚𝐭 𝐰𝐡𝐞𝐧 𝐰𝐞 𝐬𝐞𝐞𝐤 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐰𝐞 “𝐡𝐚𝐭𝐞 𝐨𝐮𝐫𝐬𝐞𝐥𝐯𝐞𝐬” .⁣
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When we seek to improve our health, physique, mindset, and lifestyle habits we are seeking to improve ourselves.⁣
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In my opinion this is one of the greatest forms of self-love.⁣
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Neglecting our movement, nutrition, and mental health needs is the opposite of self-love.⁣
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Along with this topic goes expectation and patience. ⁣
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Most of us will not look like our favorite IG model or fitness influencer. BUT we can look like the best version of ourselves!⁣
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Realize that wanting change for the better is loving yourself, results take time and they are not always when you want them, and you will never be just like someone else(IG model, jacked dude at the gym,etc) and that is the best part of being you!

𝐎𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐦𝐢𝐬𝐜𝐨𝐧𝐜𝐞𝐩𝐭𝐢𝐨𝐧𝐬 𝐚𝐫𝐨𝐮𝐧𝐝 𝐭𝐡𝐞 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐧𝐝𝐮𝐬𝐭𝐫𝐲 𝐢𝐬 𝐭𝐡𝐚𝐭 𝐰𝐡𝐞𝐧 𝐰𝐞 𝐬𝐞𝐞𝐤 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐰𝐞 “𝐡𝐚𝐭𝐞 𝐨𝐮𝐫𝐬𝐞𝐥𝐯𝐞𝐬” .⁣
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When we seek to improve our health, physique, mindset, and lifestyle habits we are seeking to improve ourselves.⁣
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In my opinion this is one of the greatest forms of self-love.⁣
⁣
Neglecting our movement, nutrition, and mental health needs is the opposite of self-love.⁣
⁣
Along with this topic goes expectation and patience. ⁣
⁣
Most of us will not look like our favorite IG model or fitness influencer. BUT we can look like the best version of ourselves!⁣
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Realize that wanting change for the better is loving yourself, results take time and they are not always when you want them, and you will never be just like someone else(IG model, jacked dude at the gym,etc) and that is the best part of being you!

𝐓𝐡𝐞 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐜𝐞 𝐨𝐟 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐡𝐞 𝐡𝐢𝐧𝐠𝐞.⁣
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My main goal when training someone is to make sure they are able to perform all of the “primal movements”.⁣
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These are the squat, 𝐡𝐢𝐧𝐠𝐞,lunge, push, pull, twist, and carry.⁣
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When we aren’t able to do any of these movements we end up with 𝐝𝐲𝐬𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧𝐚𝐥 movement patterns and potentially long term 𝐩𝐚𝐢𝐧. ⁣
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The 𝐡𝐢𝐧𝐠𝐞 is one of these 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐩𝐫𝐢𝐦𝐚𝐥 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐩𝐚𝐭𝐭𝐞𝐫𝐧𝐬 𝐚𝐧𝐝 𝐢𝐭 𝐧𝐞𝐞𝐝𝐬 𝐭𝐨 𝐛𝐞 𝐭𝐫𝐚𝐢𝐧𝐞𝐝.⁣
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Back pain is one of the largest health care costs today and is plaguing millions of people.⁣
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Training the hip hinge properly can strengthen our backs and teach our bodies to lift with our hips, glutes, and hamstrings rather then our lower back. ⁣
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You bend over daily(hinge) wether you are tying your shoes, picking up a box, or picking up a child, etc. ⁣
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Make it a 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐲 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧 𝐭𝐡𝐢𝐬 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 pattern and be able to handle load through this movement.⁣
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𝐘𝐨𝐮 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐬𝐮𝐦 𝐨𝐟 𝐲𝐨𝐮𝐫 𝟓 𝐜𝐥𝐨𝐬𝐞𝐬𝐭 𝐟𝐫𝐢𝐞𝐧𝐝𝐬..⁣⁣
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How many times have you heard this??⁣⁣
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Growing up I’ve always heard this and never really put much thought into it or I guess believed it.⁣⁣
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Now, I have a completely different understanding of it. ⁣⁣
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When we surround ourselves with people who inspire,empower, and motivate us.. WE GROW.⁣⁣
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When we surround ourselves with people who are negative and tear us down we proceed in that direction.⬇️⁣⁣
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We all feed off energy and relationships. If you surround yourself with low energy people and poor relationships that’s exactly what you are going to get. ⁣⁣
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Find people who allow you to expand your mind and thoughts. People who push you to grow emotionally, physically, spiritually, and in every other aspect of life and being. ⁣⁣
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Stop holding on to people and relationships that are not serving YOU. Find those people who you will connect with and help each other to grow, these are the relationships that serve you. ⁣⁣
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Making changes and leaving behind people behind that don’t serve you is uncomfortable and hard. ⁣⁣
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No one said life was gonna be comfortable and easy, so take the steps and makes the changes to create an environment that will help you thrive and succeed because at the end of the day it’s up to you and only you.🤷‍♂️

𝗪𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐃𝐈𝐄𝐓?!⁣
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Well actually, there is no ONE best diet..🤷‍♂️ Sorry if you were looking for the quick and easy answer because there isn’t one.⁣
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Now, this does not mean that there isn’t a BEST diet for YOU!⁣
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We all have our own bioindividuality meaning that we all have our own unique biology or DNA. ⁣
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So, just because someone says that a Vegan, Carnivore, Keto, or Omnivorous diet is best for them does not mean it is the best for you!⁣
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Finding a way of eating that serves you is a process that takes mindful eating and paying attention to what your body is telling you. ⁣
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Do you think someone with weak digestion should be eating a completely vegan diet with hard to break down leaves and legumes at each meal? Do you think someone who has known hypercholestemia and hereditary heart disease should be eating a keto diet high in saturated fats? No, these people most likely should not be and I can list examples all day. ⁣
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If someone tells you that you should eat a certain way because it is the best for EVERYONE, then you should probably be finding your nutritional guidance elsewhere. ⁣
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If you deal with bloating, discomfort, fatigue, nutrtional deficiency, or any other symptoms similar then you may be eating a diet that is not serving you currently. ⁣
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If you want to take a dive into what foods are going to serve you and make you feel energized and alive then shoot me a message and we can start working towards your goal.🤙🏻💪🏼 @ Columbus, Ohio

Mom,⁣
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Thank you so much for showing me what unconditional love is and what it’s like to be selfless. You have always put others before yourself and I have so much respect for you❤️ ⁣
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Thank you for all of the life long lessons you taught me and know that you mean the world to me😘 I love you!⁣
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Yiayia, I never got to experience much more then your bright and contagious smile when I was younger but I know what an amazing mother you were, without you our family wouldn’t be what it is. Happy Mother’s Day in heaven, we miss you so much ❤️⁣
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Thank you to all of the amazing mothers out there❤️⁣
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We appreciate everything you do for us🙏🏼 @ Columbus, Ohio

I am currently taking on clients who are looking to lose weight, gain weight, improve overall health and meet any fitness and health related goal that they may have in mind! If you are interested in working with me one on one don't hesitate to reach out!

Success just doesn’t feel the same without experiencing failure. So many of us get caught up in where we want to be or what we want in life that we forget to enjoy the process of getting there. This process is usually where you learn the most in life and where you find true joy in living life. Stop looking to other people, money, success and materials for fulfillment and find it within yourself.⁣
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Learn to enjoy your own unique journey in life. We are all going to experience loss,failure, and sadness. All of these experiences have a purpose because without them we wouldn’t be able to enjoy success and happiness. ⁣⁣
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I know you’ve probably heard this a million times and it’s something I’m personally learning to do myself, but learning to love the process brings life more meaning and fulfillment because success comes and goes but life will always be a process of learning and growth. ⁣⁣
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Learn to love the high’s and the low’s because that’s life. There would be no yin without yang and there wouldn’t be hot without cold because it’s just life🙏🏼