Tyler Stubbs

I help dancers, BJJers, and people live more fulfilling, active lives by improving their strength and mobility. Smart Effective Training

Operating as usual

Photos from Tyler Stubbs's post 07/09/2021

Degrees of change can rarely be fully appreciated with just an objective lens.

This was the change that a previous client saw and experienced.

You see, you only see an increase in range of motion here.

But what she sees… and experiences is more confidence moving her shoulder during basic activities throughout the day:

✅ Putting a shirt on
✅ Sleeping
✅ Showering
✅ Reaching for the seatbelt

It’s easy to overlook ‘basic’ range of motion or flexibility improvements when scrolling through the gram, but with every improvement there is a personal story and experience of someone’s quality of life improving….

Which transcends the accomplishment of an ‘extra x degrees’ of range of motion.

Could you use an extra couple degrees?

05/27/2021

Adequate sleep and overall recovery are the secret fat loss and performance pill that is free for all.... and actually works.

Adequate sleep and overall recovery are the secret fat loss and performance pill that is free for all.... and actually works.

05/25/2021

Poorly managed stress can lead to a cascade of issues leading to poor gym and sport performance.

Poorly managed stress can lead to a cascade of issues leading to poor gym and sport performance.

05/25/2021

What Limiting Beliefs Are Holding You Back?

What Limiting Beliefs Are Holding You Back?

05/24/2021

Five Metrics To Track Other Than The Weight On The Scale

In our current fitness and diet culture and… Industry.

We seem to be obsessed with the scale and how we look and there are pros and cons to that, I’m not going to say it's all bad.

But there are definitely some bad things about it.

And so instead of only having the scale as a metric of progress and success, I have clients check in on a variety of different markers.

These markers have had a high correlation with client success.

So in this video and this video series, I'm going to go over five of said markers that you can track weekly instead of just a scale and you'll be able to see when these markers are high that your progress either from a weight-loss standpoint, muscle-building standpoint, or athletic performance standpoint start to improve.

The first marker to track instead of just the scale is your stress levels.

05/24/2021

Track Your Gym Progress

The fifth and final marker to track instead of just the scale is your gym performance.

You should be tracking your strength numbers, your endurance, your stamina, whatever you're trying to work on in the first place.

Make sure you have some level of tracking, either yourself or with a coach and to make sure that those are not diminishing over time, because a reduction in gym performance or poor performance where you're not feeling strong, you're not feeling motivated to train or you're just not Improving in the gym or any metric, that's going to affect your physique overall.

05/24/2021

Sleeeeep!

The second marker to track instead of just the scale, is your sleep.

Sleep goes hand-in-hand with the previous marker, which is stress. If you are somebody who is not sleeping well and consistently, you'll likely have higher stress levels.

It's also going to affect your overall gym performance and your physique as well.

People and clients who I work with who have a history of poor sleep markers and lack quality sleep, tend to have a harder time reaching their fat loss, muscle building or sport performance goals.

05/24/2021

How Energized Are You?

The fourth marker to track instead of just the scale is your energy levels.

Consistent low energy levels is usually a sign that something in your diet, or overall lifestyle is completely out of wack.

05/24/2021

We Are Water... So Act Like It

The third marker to consistently track instead of just the scale is hydration levels.

Majority of our body is made up of water and every single process in our body requires water.

So if you're somebody who is skipping on water...

Drinking 8 to 16 ounces a day, and a bunch of coffee...

Then this needs to be a high priority on your list.

05/24/2021

You Can Be Your Own Worst Enemy

We often limit ourselves and create limiting beliefs about who we are and what we are capable of.

And I share a personal story and experience about limiting beliefs that I am overcoming.

05/21/2021

Here Are Three Tips To Help You Sleep Better Tonight.

Here Are Three Tips To Help You Sleep Better Tonight.

05/21/2021

3 Tips To De-Stress, Sleep More & Feel Better

This is the third and final video going over three stress-induced behaviors people engage in and how to counteract them.

In the video I talk about unplugging, making your room darker, & breathing.

05/20/2021

Share this with a friend who needs to chill out and go for a walk.

Share this with a friend who needs to chill out and go for a walk.

05/20/2021

Walk It Out

This is the second part of the 3 part series on how to counteract stress related habits.

Stress can lead to many unhealthy habits such as... not wanting to exercise or move.

If you find yourself stressed and w/o motivation to work out....

Try going for a walk to clear your head.

It will help you de-stress & get some movement in at the same time.

05/19/2021

What type of foods do you find yourself munching on to relieve stress?

What type of foods do you find yourself munching on to relieve stress?

05/18/2021

Be Prepared

This is the first video of three that are going to go over common stress-induced behaviors and we can prepare for and counteract these.

The first one is emotional eating.

I've discussed before how when we're stressed out we tend to reach for high sugary foods and high calorie foods.

So one thing you can do is stock your pantry with lower calorie foods that you can reach for when you're in a stressed out situation.

05/18/2021

Do you handle your stress well?

Do you handle your stress well?

05/17/2021

Why Excess Stress Makes It Difficult To Lose Weight

In this video, I'm going to discuss the link between stress and weight gain, or the inability to lose the extra 10, 15 pounds you're trying to shed off.

Whether it's the high levels of the stress hormone cortisol or stress-induced unhealthy eating habits or a combination of the two, the relationship between stress and weight gain is important to discuss, if you're someone struggling to lose weight.

What do you do to destress?

05/17/2021

An easy serving tool you can carry around with you... your hands!

For a well balanced meal have 1-2 servings of the hand sizes below:

Use the size of your palm as a serving size for your protein or meat.

Use a fist as a serving size for your veggies.

Use a cupped hand as your carb sources (rice, potatoes, etc.)

Use your thumb as a serving for your fat sources (avocado, nuts, seeds, etc.)

Share this with a friend who eats out a lot!

An easy serving tool you can carry around with you... your hands!

For a well balanced meal have 1-2 servings of the hand sizes below:

Use the size of your palm as a serving size for your protein or meat.

Use a fist as a serving size for your veggies.

Use a cupped hand as your carb sources (rice, potatoes, etc.)

Use your thumb as a serving for your fat sources (avocado, nuts, seeds, etc.)

Share this with a friend who eats out a lot!

05/17/2021

Use Your Hands

The fifth and final tip of this five part series that you can implement IMMEDIATELY to help you monitor how much you are eating and lose weight easier than you ever have before... sustainably... is to use your hands 👋.

A lot of people ask me "What is a serving of X, of what is a serving of Y?" And a really easy, portable tool you can use is your hand.

So whether you're making food for yourself at home, out with friends, or at a social event, you're hand is always there to help and guide you.

I'm going to go over the four different food groups, and how to use your hands to measure a serving for each one.

P.S. I have already uploaded the full video with all 5 tips explained.... so if you are impatient and want all of them RIGHT NOW then click this link:
https://www.youtube.com/channel/UC0DtPj6KL5J0fYq0NgR-zQg

05/16/2021
05/14/2021

Grab a friend

The fourth tip of this five part series that you can implement IMMEDIATELY to help you monitor how much you are eating and lose weight easier than you ever have before... sustainably... is to add a friend. Full explanation in the video below.

P.S. I have already uploaded the full video with all 5 tips explained.... so if you are impatient and want all of them RIGHT NOW then click this link:

https://www.youtube.com/channel/UC0DtPj6KL5J0fYq0NgR-zQg

05/14/2021
05/13/2021

Eliminate All Distractions

The third tip of this five part series on behaviors you can implement IMMEDIATELY to help you monitor how much you are eating and lose weight easier than you ever have before in your entire existence... is to have no distractions while you're eating.... watch the video for more of an explanation.

P.S. I have already uploaded the full video with all 5 tips explained.... so if you are impatient and want all of them RIGHT NOW then click this link:

https://www.youtube.com/channel/UC0DtPj6KL5J0fYq0NgR-zQg

05/13/2021

Are you a fast eater?

Are you a fast eater?

05/12/2021

Slow Down!!!

The second tip of this five part series is focusing on slowing down and being more mindful when you're eating.

P.S. I have already uploaded the full video with all 5 tips explained.... so if you are impatient and want all of them RIGHT NOW then click this link:

https://www.youtube.com/channel/UC0DtPj6KL5J0fYq0NgR-zQg

05/12/2021

Do you pay attention to your hunger and fullness cues?

Share with a friend who needs to SLOW DOWN when they eat.

Do you pay attention to your hunger and fullness cues?

Share with a friend who needs to SLOW DOWN when they eat.

05/11/2021

I'm going to be doing a five part series on different tips that you can implement IMMEDIATELY to help you monitor how much you are eating and lose weight easier than you ever have before in your entire existence... enjoy!

The first thing, is the concept of eating to 80% full. So, do you remember that class we had in high school where we were taught, you know, what appetite awareness was, when we're full, when we're hungry? Neither do I.... watch the full video for the full explanation.

P.S. I have already uploaded the full video with all 5 tips explained.... so if you are impatient and want all of them RIGHT NOW then click this link:

https://www.youtube.com/channel/UC0DtPj6KL5J0fYq0NgR-zQg

[05/10/21]   Happy Monday, get after it this week!

And remember to...

Strive for PROGRESS not perfection..

[05/07/21]   Pre-Plan your food for the week.

Planning ahead keeps things simple!

Takes less than 3 hours between grocery shopping and prep food on Sundays and makes your life easier, period.

[05/06/21]   It’s all about the prep.

Make it easy for yourself- once you prep your meals, divide them up into separate Tupperware containers so you can grab and go throughout the week…

Instead of stress spending and eating out during your lunch break.

[05/05/21]   Get at least seven hours of sleep.

Lack of sleep will make your mind tired, lower your immune system and even cause you to overeat or crave calorie-dense foods.

[05/04/21]   Move Daily.

Studies have shown that people who lose weight and keep it off, are committed to daily movement.

If you can burn 300 extra calories each day (about a 3 mile walk) and do not increase your caloric intake, you could easily lose 10-30 pounds in one year!

[05/03/21]   I’m looking for men and women aged 21-59 who want to lose 10+ lbs to answer a few short questions to better understand different people's goals and possible obstacles to achieving them.

If this is you, then please help out, it should only take less than 5 minutes.

If you know somebody, then please send this to them or tag him or her below.

The questions are linked below as a survey form.

https://forms.gle/dKdCGo3SMb5ao7V49

[05/03/21]   More Veggies, Please!

When dining out, ask for extra vegetables.

This is a great weight loss strategy to help you get full on veggies instead of bread or other calorie-dense foods.

Videos (show all)

Five Metrics To Track Other Than The Weight On The Scale
Track Your Gym Progress
Sleeeeep!
How Energized Are You?
We Are Water... So Act Like It
You Can Be Your Own Worst Enemy
3 Tips To De-Stress, Sleep More & Feel Better
Walk It Out
Be Prepared
Why Excess Stress Makes It Difficult To Lose Weight
Use Your Hands

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1205 W Morena Blvd
San Diego, CA
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