Itsyacoach Fitness

Story time: I’ve been lifting consistently for about 11 years, started around 18.

I’m 18 in the pic on the left, probably 145lbs, was obsessed with fitness and had the worst relationship with food.

I would often lift 1-2 times a day - as soon as I woke up and right after school too. On top of that I would do over an hour of cardio a day and I remember bringing tubawares filled with chicken & broccoli to school so I could stick to my “clean eating” meal plan. I had just lost 50lbs and I was absolutely terrified of gaining that weight back. Fast forward 6 months later and I gained all of that weight back & more. 🤦🏽‍♂️

On the right was a few months ago on my honeymoon, and I’m 30 now, sitting at 160-165lbs. Not obsessed and just got done smashing a pizza. Lol.

I lift 4x per week on average, only doing 10-20 minutes of cardio 4 times a week and haven’t brought a tubaware with me in years. I actually have the best relationship I’ve ever had with food and I enjoy some type of ice cream every single night.

My point is that we have to be able to navigate different seasons of life if we want to have any longevity with fitness. Your health & fitness journey doesn’t have a finish line, those who do it the longest are the winners.

So after a decade of having skin in the game, I’ve realized that our main goal with fitness should probably just be this: figure out how to make it as sustainable & enjoyable so you can stay with it forever.

And if you need more help with this, you love food, & wanna enjoy your life…Let me save you years of suffering & misery. Message me the word “TRANSFORM” and I’ll reach out to see how I can help. 🙏🏼💪🏼

Much Love,
Coach Berto ❤️

Don’t let the devil convince you that a season in your life is the story of your life. ✝️

Your past can be the prison you live in or the platform you stand on.

It all comes down to this 👉 “Faith Over Fear” 🙏

I promise you, you got this. 💯

Much Love,
Coach Berto ❤️

🙏

2023!!! What a year! 🤯💥

So many new experiences & milestones in my life this year.

I had an amazing bachelor trip to PR. ✅

I got married ❤️

I had a honeymoon in Grenada 🇬🇩

I turned 30 this year! 🎂

Mannnn…2023 was wild, scary, amazing, and most importantly it was a year of growth.

I’m grateful for 2023 but 2024 I’m ready for you! 💯

Weighing yourself once a week is keeping you overweight, frustrated, & extremely upset‼️

Hear me out because this is super important.👇🏽

Your weight will fluctuate daily.

And it’s normal to have fluctuations up to a couple of pounds daily.

But understand that weight DOES NOT equal fat!

When you weigh yourself once a week, this is what you see:

Week 1: 200.2
Week 2: 201.5
Week 3: 202.3

But what you didn’t see was your weight the other 15 days.

When you weigh yourself daily, this is what actually is going on:

Week 1: 200.2, 199.6, 199.8, 200.1, 199.6, 199.8, 201.3
Week 2: 201.5, 199.4, 198.6, 199.1, 199.0, 198.7, 200.2
Week 3: 202.3, 200.2, 197.6, 198.4, 199.2, 198.4, 197.2

When you use your data from your weigh ins once a week, it makes sense why you’d get frustrated & quit.

Not only do you feel like you’re not making progress, but you feel like you’re regressing.

When looking at data from the daily weigh ins, you can see that you’re actually making great progress.

It gives you the whole picture which allows you to see you’re progressing!

Even though weight is still fluctuating, you can see that over time, there is a constant downward trend.

Think about using daily weigh ins as collecting data and not judging your progress.

Judge your progress over a longer period of time.

See how that data trends over the course of a couple of weeks to even months.

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Heres 3 things you can do to overcome your own thoughts and have a positive week 😁🏆

Remember, this isn’t an overnight fix.

Chances are you’ve been an a**hole to yourself for quite some time, so don’t expect to completely change this in one day.

I still struggle with my own thoughts like all of you but these are some things that have helped me have more positive/productive weeks…

And I hope it does the same for you 🙏🏼

Let’s have a great week. I’m rooting for you! 🙌🏼

-Coach Berto

Save this for the next time you’re struggling with your own thoughts 💭📲

Most people never succeed on their fitness or life journey because they let their “in the moment emotions” control their actions. 💯

You’re tired and don’t wanna get your workout in, so, you don’t.

You don’t wanna count your calories because you’re tired, so, you don’t.

You get upset because you’re not seeing progress fast enough, so, you let yourself slack on your journey.

If you let those “in the moment” emotions control your actions…

You will never win.

You will never reach your goals.

And, you will always live life in regret.

So…

What I really need you to focus on is NOT making decisions based on your emotions in the moment.

Rather…

Based on what is going to make you the most proud when you wake up the next morning.

Before you decide if you want to workout or not… before you decide if you want to eat that food or not… before you decide if you want to quit or not…

Stop 🛑

And ask yourself what is going to make you the most proud when you wake up tomorrow?

If you can start living your life like that… you will forever win. 🏆

I hope this helps you out. 🙏🏼

Please share this with one other person who you think might benefit from this post 📲✌🏼

Trust me, the slice of pizza ain’t the problem! 🍕💯👇🏽

It’s the all-or-nothing mindset, the labeling foods as “good” or “bad,” the over restricting, and the delaying yourself from getting right back on track.

Remember:

📌 It’s what you do most of the time that matters most, not some of the time (80/20 Rule)

📌 There are no “good” and “bad” foods; there are foods with less nutrients and foods with more nutrients.

📌 How you lose weight is how you will maintain it.

Think sustainability.

100% consistent = miserable & an unrealistic time

80% consistent = a flexible, fun, and a sustainable time

📌 Get yourself right back on track.

You are always one bite or one workout away from being back on track!

I promise you, you got this!
- Coach Berto

If you found this post helpful please share it with one person, let’s start the new week with the right approach & mindset 🙏🏼

I promise you, it doesn’t fu***ng matter! 💯

The amount of calories you burn during a workout is something I wouldn’t even think twice about.

Instead of focusing on calories burned during a workout like my new client was…

I’d focus much more on one of the things listed in the post above.

That will serve you MUCH better in seeing changes in your body.

As well as mentally making a workout more enjoyable. 😁

Trust me it’s not a fun life worrying about how many calories you’ve burned all the time.

But, it’s fun as hell to get stronger, to see yourself improve, & to beat what you did last time.

Do these things moving forward & I promise it will help 🙏🏼

If you found this post helpful please share it with one other person today 👉🏽🙋🏽‍♂️🙋🏼‍♀️

Quitting is a guarantee that you will NOT accomplish your goals 🤷🏽‍♂️👇🏽

Quitting is never the answer.

No matter how hard it gets.

No matter how tough you have it.

No matter how daunting it seems.

The answer is NEVER to quit.

Obstacles will come your way, that’s life.

But no matter what never throw in the towel.

Be a winner, choose to keep going even when the obstacles appear.

In situations where you want to quit, take the actions that a strong winner does.

Because if you act like a winner, you will inevitably end up becoming, a winner 🏆

Hope this helps 🙏🏼

Please share this with one other person 👉🏽🙋🏽‍♂️

If you’re not eating enough protein you’re missing out on tons of gains & a vital piece to sustainability when it comes to your weight loss journey. 🤷🏽‍♂️

Why?

Because protein is the SH*T (Here’s why):👇🏽

• Helps you build & maintain muscle
• Fills you up for less calories
• Keeps you full for longer
• Has the highest thermic effect (your body burns more calories digesting protein compared to digesting carbs & fats)

Get your protein up so you can enjoy the benefits & have more success with your weight loss journey. 💪🏼

Hope this helps 🙏🏼
-Itsyacoachberto

Here’s why you look like you DONT go to the gym, even though you go to the gym…🤷🏽‍♂️

Going to the gym & “eating healthy” is a great start but most people think it’s enough, it’s NOT…

Here’s why 👇🏽

1️⃣ You only do workouts your comfortable with & you have no real structure.

Stringing random exercises together will not work.

You need to choose a few exercises you enjoy and stick with them for Atleast 4 weeks before changing them up.

2️⃣ You chase soreness instead of progressive overload.

Soreness doesn’t equal muscle growth. Focus on getting stronger over time through more weight, more reps, or more sets.

This is how you grow 💪🏼

3️⃣ You try to out train your 💩 diet.

No matter how hard you train, this will never work. Your diet makes up for 60-80% of your results 💯

Start there, and get on a real nutritional approach!

4️⃣ You’re not bringing the intensity.

Make sure you’re taking your sets within 2 reps of failure. You need push those muscles for them to grow. Show up and bring it!

If you found this thread helpful 🤔

Please share it with one person you think it will help 🙏🏼

From November to the end of January, I made the decision to go on a cut, and here are the results.

I decided to this fat loss phase for a few reasons…

1) I have a wedding coming up in March that I want to look good as hell for 😉

2) I prefer to stay around the 160-170lb weight range.

3) I wanted to make progress during the toughest time of the year (holidays) to show people it’s possible & sustainable.

In fact, I used the same exact diet & exercise strategies that I’ve been teaching to clients over the last couple of months.

Reason being, they fu***ng work. (Clearly)

I was able to get these results while traveling mulitple times & going to football games.

I also did this without giving up alcohol, restaurant meals, & social events.

My life stayed the same, for the most part. And that’s the magic of these strategies. 🪄

They’re flexible & simple, which makes them easy to implement into anyone’s life.

Don’t get me wrong, it took hard work.

But not nearly as much as it would take to follow a crazy restrictive diet or an overly-intense workout plan.

And here’s the cherry on top 🍒👇🏽

The strategies my clients and I use to get results simultaneously develop into lifestyle habits.

The results you get STICK.

Losing weight matters but having an approach that is sustainable so you can not only lose the weight but maintain the results forever matters MORE. 💯

Share this post with one other person today you think would benefit from this 📱🙏🏼