Alex Carneiro

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International Celebrity cPT
Kinesiologist
Certified Nutritionist
6x Cover Model
Published Author - Book “Fitting in the Mask of Health” With a B.S.

His philosophy on fitness is simple, everyone can do it with small positive daily decisions that lead to a better life and body. in kinesiology and nutrition Alexandre has spent the last decade educating others on the meaning of fitness, health and connecting those to a healthy mind.

Featured world wide on magazines and sites as Muscle & Fitness, Mens' Fitness, Bodybuilding.com, Muscle & Body, MuscleMag and more, Alex also has been the guest for several morning television talk shows discussing how we can all improve our health and wellness day by day.

10/05/2026

“I’m in a calorie deficit, but I’m not losing weight. It must be my hormones.”

Before jumping to that conclusion, make sure the deficit actually exists. A calorie target in an app is an estimate, not proof that you’re burning more than you eat.

Cooking oils, dressings, drinks, snacks, portions and weekends all count. You can be putting in real effort and still underestimate your intake.

In a small study published in the New England Journal of Medicine, 10 participants who reported being unable to lose weight on very low calorie diets underestimated their intake by an average of 47% and overestimated their physical activity by 51%. That doesn’t describe everyone, but it shows how far our estimates can drift from reality.

And yes, hormone conditions are real. They can affect hunger, energy expenditure and fluid retention, making progress harder and sometimes hiding fat loss on the scale.

But having a hormonal condition does not automatically make fat loss impossible. A large U.S. study found hypothyroidism in 4.6% of participants, with most cases classified as subclinical. That is not the percentage of people who cannot lose weight.

Before assuming your hormones are preventing progress, review your intake, activity and consistency. Look at weight trends over several weeks, because short term changes in water weight can be misleading. If you have symptoms or persistent unexplained difficulty, get evaluated.

Be honest with your habits and take your health seriously. Both matter.

References 📚:
1. Lichtman et al., NEJM, 1992: Ten participants underestimated calorie intake by 47% on average. Small study, not representative of everyone.
2. Hollowell et al., JCEM, 2002: Hypothyroidism affected 4.6%, mostly subclinical. This does not mean they couldn’t lose weight.
3. American Thyroid Association: Once thyroid levels normalize with treatment, weight loss ability is comparable to people without thyroid disease.

09/23/2026

Your late 30s can be the beginning of your decline, or the beginning of your most intentional chapter.

You may have more responsibilities and less free time, but with the right approach, you can still build strength, improve your health, and feel proud of the man looking back at you.

The plan should fit your life, not require you to escape it.

And if you need a bit of help or are not seeing the results you’re going for click on my bio , let’s come up with a solution that fits your lifestyle to improve your health and body.

09/21/2026

Fall makes change look effortless. In life, it usually asks more of us. 🍂

Our schedules shift. Responsibilities grow. Our bodies respond differently than they did at 25. Staying fit takes the willingness to adjust along the way.

I’m learning to put more value on training I can recover from, strength I can use, and habits that fit the life I actually live. There’s maturity in knowing when to push, when to rest, and when an old routine needs a new approach.

Looking sharp has its place. So does having the energy to be present, the mobility to move freely, and the confidence to take on something new.

The goal is to feel capable in the years ahead. What we practice this season helps shape the man we become in the next. 🍂

🍁

08/10/2026

Success often teaches us that when something isn't working, we should simply work harder. In fitness, that mentality can backfire. After 22 years coaching high-performing adults, I've seen why doing more isn't always the answer and what works instead.

06/30/2026

Behind every 1hr training session is a professional most people never truly see. ❤️

Most people only experience the hour they’re with their personal trainer.

They don’t see everything that happens before… or after.

Many trainers start before 5:00 AM and finish after 8:00 PM. We spend 9–13 hours on our feet, squeeze meals between clients, write programs, answer messages, keep learning, market ourselves, and still find time to train.

Some days, we spend more waking hours with our clients than our own families.

☀️ Early mornings. 🌙 Late evenings. 📅 Weekends.

No matter how tired we are or what’s happening in our own lives ,we give our last client the same energy and professionalism as our first. Every client deserves our best.

We aren’t supposed to get sick. We are health role models. But if we get sick we have to heal fast.

We’re more than trainers.

We’re coaches. Educators. Motivators. Often therapists.

We celebrate victories beyond the scale and help people through injuries, setbacks, and some of life’s hardest seasons.

❤️ Despite the challenges, this career gives us something priceless: people.

Some clients become lifelong friends. Some become mentors. Some become family.

There are difficult days. Last-minute cancellations leave gaps that can’t always be filled, and sometimes people don’t follow the plan but still blame the trainer.

Being a great trainer requires empathy, communication, leadership, business skills, and a genuine desire to help others.

🤖 People ask if AI will replace personal trainers.

I don’t think so.

Information is everywhere.

Accountability isn’t.

Connection isn’t.

Trust isn’t.

This is a post that is a reminder that personal training is one of the most demanding and least appreciated professions there is.

This is a message to the next generation of trainers.

This profession isn’t about loving fitness.

It’s about loving people enough to help them change.

Because eventually you’ll realize you’re not in the fitness business…

You’re in the people business.

The lives you help change will remember you long after they forget the workout. ❤️👊

06/28/2026

One of the biggest misconceptions in fitness is believing that a certain number on the scale will magically reveal the physique you want.

It won’t.

I’ve seen people lose 30, 40, even 50 pounds and still feel disappointed because they never built the body they envisioned. Why? Because they chased weight loss instead of body composition.

The scale only tells you how much you weigh. It doesn’t tell you how much muscle you’ve built, how much body fat you’ve lost, or how your body is actually changing.

If your goal is to look leaner, more athletic, stronger, or simply healthier, stop making the scale your finish line.

Start focusing on preserving muscle, reducing body fat, getting stronger, and improving your overall body composition.

The goal isn’t to weigh less.

The goal is to look, feel, and perform better.

06/26/2026

As a ’90s kid, Street Fighter was one of those games that never left the rotation. No matter how much it evolved over the years, it always remained one of my favorite fighting franchises.

Years ago, I had the privilege of programming Cody Rhodes’ workouts and nutrition during his WWE days. Looking back at his old tweet brought back a lot of great memories.

Now, seeing him cast as Guile in the upcoming Street Fighter movie is a pretty surreal full-circle moment. It’s been incredible watching his journey continue to reach new heights.

Congrats, Cody. Can’t wait to see you bring Guile to life. 🇺🇸🎮💪

06/26/2026

As a ’90s kid, Street Fighter was one of those games that never left the rotation. No matter how much it evolved over the years, it always remained one of my favorite fighting franchises.

Years ago, I had the privilege of programming Cody Rhodes’ workouts and nutrition during his WWE days. Looking back at his old tweet brought back a lot of great memories.

Now, seeing him cast as Guile in the upcoming Street Fighter movie is a pretty surreal full-circle moment. It’s been incredible watching his journey continue to reach new heights.

Excited to watch the new Street Fighter

Congrats, Cody. Can’t wait to see you bring Guile to life. 🇺🇸🎮💪

Street Fighter Street Fighter when it releases in the fall 💪🏼

06/24/2026

🥑 “But it’s healthy…”

One of the most expensive lies in nutrition is believing that “healthy” automatically means “eat as much as you want.” 😅

I’ve watched people struggle to lose body fat while eating enough granola, trail mix, nut butter, protein bars, and smoothie bowls to fuel a small village.

The truth? Your body doesn’t care if the calories came from a kale smoothie or a chocolate donut when it comes to the laws of energy balance.

Now before the nutrition police arrive 🚔🥬…

I’m NOT saying these foods are bad.

Many of them are packed with nutrients and can absolutely be part of a healthy lifestyle.

What I am saying is that some foods are incredibly easy to overeat because they carry a “health halo 😇 .” We feel less guilty eating them, so portions slowly grow while results slowly disappear.

The goal isn’t to fear food.

The goal is to understand food.

A tablespoon of nut butter is very different from the four tablespoons that somehow end up on the spoon while standing in the kitchen. 😂

Eat foods that nourish you.
Eat foods that satisfy you.
But don’t let marketing convince you that “healthy” means unlimited.

Sometimes the healthiest thing you can do is simply become aware of what you’re actually eating. 👊

06/22/2026

“I don’t wanna eat my vegetables. “🥦

When I was a kid, everyone told me, “Don’t worry, when you get older you’ll learn to appreciate them.”

Well… I got older.

I still don’t appreciate them.

The only reason I eat them is because my wife makes sure they somehow end up on my plate. 😂 I do supplement them in powder form too in my shakes.

And honestly, that’s exactly how I feel about stretching and mobility work.

For years, I thought I could get away with doing the bare minimum. Lift hard, train hard, and mobility could wait until tomorrow. Then a series of injuries reminded me that my body doesn’t care what I enjoy doing.

The older I get, the more I realize that mobility isn’t something I need to learn to love. It’s something I need to intentionally practice because my body needs it.

Not every habit that improves your life has to be your favorite thing. Sometimes the goal isn’t to enjoy it.

Sometimes the goal is simply to respect what your body is asking for. And then just do it. Consistently.

Address

4285 S Eldridge Street A05
Morrison, CO
80465

Website

http://www.alexcarneiro.com/

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