Here are my 5 favorite songs to listen to when Im working out, well, at least this week 🤣 What are yours? #WorkoutMusic #Fitness #Training #MotivationalMusic #Motivation #WorkoutPlaylist #OnlineTrainer #TheSantaLuzClub #TheSantaLuzClubGym
Train Smart Method
Nearby gyms & sports facilities
World Trade Drive
Jimmy Durante Boulevard
Camino San Bernardo
Heres a simple step that will allow you to start dropping those unwanted pounds.
These are the SECRETS I have used to get all my female clients back in there SKINNY JEANS.
I help busy professionals improve STRENGTH & GET LEAN in 90 DAYS
without giving up 🥩 🍕 or🍷
Operating as usual
Warm-ups will reduce injury and increase flexibility and mobility.
Breakfast: Scrambled eggs, whole wheat toast, peanut butter, banana.
Snack: Cottage cheese, apple.
Lunch: Grilled chicken, quinoa, broccoli, and carrots.
Snack: Protein bar, almonds.
Dinner: Baked salmon, sweet potatoes, asparagus.
Snack: Greek yogurt, chia seeds, mixed berries.
Stay consistent on your wellness journey!
Struggling with push-ups? Don't worry! You can get there with these helpful steps. 🌿💪✨
1️⃣ Start with modified push-ups: Begin on your knees or against a wall to build strength and confidence. Focus on proper form and gradually increase the challenge.
2️⃣ Transition to knee push-ups: As you build strength, shift to knee push-ups. Maintain a straight line from head to knees and engage your core for stability.
3️⃣ Work on upper body and core strength: Strengthening your shoulders, chest, and core will improve your push-up performance. Incorporate exercises like planks and shoulder presses.
4️⃣ Practice negative push-ups: Lower yourself slowly from the top position of a push-up to the floor. This eccentric movement helps build strength and control.
5️⃣ Keep practicing and progressing: Consistency is key! Keep working on your push-ups regularly, setting small goals and celebrating each improvement.
Remember, progress takes time, and everyone's journey is unique. Be patient with yourself, listen to your body, and trust in your ability to improve.
You've got this! 💪✨
In the July Fitness & Nutrition recap, let's celebrate everyone and congratulate them on their achievements.
Reflecting on July's fitness and nutrition journey, we celebrate the strides made towards healthier habits, nourishing choices, and a stronger, more vibrant self.
Quench Your Thirst and Nourish Your Body with the Neglected Vitality of Water! 💦
💧 Don't overlook the importance of hydration in your diet. Water, the most neglected yet vital nutrient, plays a crucial role in our overall health and well-being.
Stay refreshed, improve digestion, support detoxification, boost energy levels, and promote radiant skin with this essential elixir. Let's make hydration a priority and give our bodies the hydration they deserve.
Cheers to good health! 🌊🌟
Harness the Power of Anti-Inflammatory Foods for Optimal Health and Recovery! 🌿
💪 Embrace the role of these incredible foods in reducing inflammation, promoting speedy recovery, and boosting your overall well-being. 🌱
✨ Incorporate nutrient-packed fruits, vegetables, whole grains, fatty fish, nuts, and seeds into your diet to support your body's natural healing processes.
Say goodbye to inflammation and hello to vitality! Let's prioritize our health and nourish our bodies with these anti-inflammatory superheroes. 🥦🐟
When it comes to fitness, which do you prefer: Group Exercise or Exercising Alone?
Let's explore the options:
🙌Motivation and Accountability
🙌Variety and Structure
🏋️♀️Flexibility and Freedom
🏋️♀️Autonomy and Independence
You can choose the approach that resonates with you. Whether you thrive in a group setting or prefer the solitude, the key is to find joy and consistency in your fitness journey. Keep moving, stay committed, and embrace the path that leads to a stronger, healthier you! 💪
Unlock Your Muscles' Full Potential with the Anabolic Window! 💪
🕒 Maximize your gains by fueling your body with the right nutrients at the right time. 🚀
🍽️ During this crucial post-workout period, indulge in a well-balanced meal or protein shake packed with protein, carbs, and healthy fats to supercharge muscle repair and growth. 🌱
✨ Seize the anabolic window and witness your gains skyrocket! 🔥
Fueling Your Body After 30: Mindful Eating Essentials! 🌿💪 As we age, it's crucial to prioritize our nutrition and make informed choices. Here are 3 factors to consider for optimal health:
1️⃣ Nutrient Density: Nourish your body with nutrient-dense foods rich in vitamins, minerals, and antioxidants. Choose colorful fruits, veggies, whole grains, lean proteins, and healthy fats. 🌈🥦
2️⃣ Metabolism and Energy: Adjust your caloric intake to match your activity level and individual needs. Prioritize balanced meals with a mix of macronutrients to support your metabolism and sustain energy levels throughout the day. ⚖️💥
3️⃣ Long-Term Health: Think about the long-term impact of your dietary choices. Opt for whole, minimally processed foods that provide essential nutrients, fiber, and promote overall well-being. Make mindful choices that support your long-term health goals. 🌱✨
Let's embrace mindful eating and nourish our bodies for a vibrant and thriving life after 30!
Unlock Your Explosive Potential with Plyometric Exercises! 💥💪
Incorporate these high-intensity moves into your workouts and experience a whole new level of strength and agility. 🚀
Elevate your performance with box jumps, unleash your power with depth jumps, ignite your core with medicine ball slams, and boost your lower body strength with jumping lunges.
Get ready to leap towards your fitness goals! 🔥
Embrace Mindful Eating for a Balanced Relationship with Food! 🌸
✨ Unlock the incredible benefits of mindful eating and transform your eating experience. 🍽️
💫 Discover weight management as you become more in tune with your body's hunger and fullness cues. Experience improved digestion and reduced emotional eating. Find satisfaction and joy in every bite as you heighten your food enjoyment.
Make better food choices with increased awareness and reduce binge eating. Above all, nurture your mental well-being through this mindful practice. Let's savor each moment and create a harmonious connection with the food we love. 🌿🍴
Unleash Your Power with Plyometrics! 💥💪
Adding explosive exercises to your routine can elevate your fitness game.
Boost your explosive strength, enhance athletic performance, and reach your goals faster! 🔥
My favorite emoji would have to be the smiling face with heart-eyes. It just perfectly captures that feeling of pure joy and adoration. What about you?
Introducing our solution to mindless snacking: Unlock the Power of Mindful Eating!
In our 7-step guide, 30-day challenge, and 5 keys infographic, you will develop mindful eating habits by focusing on awareness, appreciation, and listening to your body’s signals.
The content is a fun, interactive challenge. Let's say goodbye to mindless munching and hello to a healthier, happier relationship with food.
Are you tired of stressing over meal planning and spending too much time in the kitchen?
What if I told you there's a better way?
I have some game-changing hacks to make meal planning a breeze and save you tons of time in the kitchen.
With my 7 ingenious meal planning hacks, you'll master your meals like a pro, and your kitchen will become your happy place — I’ve also included my 10-point checklist to make things even easier for you!
A Healthy Outside Starts from the Inside! 🌿
💚 Nourish your body with vibrant, nutrient-packed foods that fuel your well-being. 🍃
✨ Let's savor the goodness of fresh fruits, colorful vegetables, whole grains, and nourishing proteins. Every bite nourishes our bodies, boosts our energy, and supports our overall health.
Remember, a healthy outside shines through when we prioritize nourishing our insides. Dig in and embrace the delicious journey of wellness! 🥦🍎
Two important reminders to listen to your body and avoid overtraining are:
Rest and Recovery: Rest is vital for muscle repair and growth. Listen to your body and schedule regular rest days to prevent injuries and burnout.
Progression and Gradual Increases: Gradually increase workout intensity, duration, or frequency to avoid overloading muscles and joints. Progress gradually based on fitness level and recovery capacity.
Discover the Art of Mindful Eating 🍽️
✨ Embrace a mindful approach to nourishing your body and cultivating a healthier relationship with food. 🌿
By paying close attention to what we eat, savoring each bite, and being attuned to our body's signals, we can create a more balanced and fulfilling eating experience. 🙏
✨ Let's slow down, engage our senses, and cultivate a positive mindset towards food. Join me on this journey of mindful eating! 🌟
Good Morning, TIPS! ☀️
Rise and shine with these morning rituals to kickstart your day on the right note. 💪
💦 Skip the snooze button, fuel your body with a nourishing breakfast, and stay hydrated by grabbing a cup of water. 🍳
🥛 Commit to your morning workout and feel the energy surge through your veins. 🏋️♀️
✨ Ensure a calm and centered start with a few minutes of meditation to set the tone for a peaceful day.
🧘♀️ Embrace the power of mornings and make each day a fresh opportunity for growth and positivity. Let's conquer the day together! 💫
This 30-day intuitive eating challenge is designed to help you tune into your body's unique needs and learn to trust its signals. It's about making peace with food and your body, letting go of dieting and restrictive eating behaviors, and creating a healthy relationship with food that feels good to you.
Intuitive eating is a non-diet approach to health and wellness that emphasizes listening to your body's signals, breaking free from the diet mentality, rejecting diet culture, and honoring your health and hunger. It isn't about rules but rather about self-care and creating a balanced relationship between food and your body.
I love spending time with my wife.
Taking a walk on the beach in the morning is a great way to get outside and exercise.
Memorial Day is an American holiday, observed on the last Monday of May, honoring the men and women who died while serving in the U.S. military. Memorial Day 2023 will occur on Monday, May 29.
Originally known as Decoration Day, it originated in the years following the Civil War and became an official federal holiday in 1971. Many Americans observe Memorial Day by visiting cemeteries or memorials, holding family gatherings and participating in parades. Unofficially, it marks the beginning of the summer season.
Happy Mothers Day 🥰
We wouldn’t be here without you.
Love you mom.
TDEE stands for Total Daily Energy Expenditure, which is the total amount of calories your body burns daily, including through basic bodily functions, exercise, and other activities.
Calculating your TDEE is important for determining your daily caloric needs and creating a proper nutrition plan. There are a few different factors that contribute to your TDEE, including your age, s*x, height, weight, and activity level.
It's important to note that TDEE is an estimate and can vary depending on various factors, such as your metabolism, genetics, and lifestyle. Therefore, it's recommended to track your progress and adjust your calorie intake as needed to achieve your desired results.
What's your BIG goal for 2023?
Spend more time with the family?
Buy that first house?
Happy 2023 everyone.
Thank you for allowing me to serve you through the year with all your fitness goals and needs.
Are you looking for a great way to start losing those Holiday pounds before the New Year?
By following these great tips, you will get a jump start on your New Year's Resolutions today.
Great way to start a Monday. 4:30 AM work out.
Happy Thanksgiving from my family to yours.
Love hanging out with this lady.
Another date night with this beauty.
Getting it done
Quick HIIT Program, 45 sec on 15 off X 10 rounds 🤣🤪
Don’t get on the scale. Getting in shape comes down to how you feel, move, emotional well-being. Keep moving, keep loving life.
Always be true to you.
Make a promise to yourself and hold yourself accountable. Mine is to improve and improve around my lower back and shoulders.
When you decide that you want your life to change, you’ll find those people around you who will help inspire you and keep you moving forward.
I live by a few very simple mottos.
* Keep moving forward
* Don’t Quit
* You’re worth it.
When you implement those motts in a well-structured training program (because anything is possible), you can change your life, and you can change the lives of people around you.
That is what I love to do.
If you want to chat and see how I can help you, DM ME 👍🏻
Every miracle starts somewhere, let your miracle start today.
I’m doing a 75 day challenge that will end a day before my birthday. If you want to join me type “I’M IN” below.
Click here to claim your Sponsored Listing.
Train Smart is a fully functional training platform. We believe everyone has the ability to strive to greatness and is only limited by their imagination. If you have the wants and desires we can design a program to take you there.
At Train Smart we start where every one should, the foundation. Stability training will take you to the next level, but you have to have discipline to stay the course.
Next, we make you Strong!
Strength doesn't just come because your pushing weights around, NO! It comes through meticulous program design and understanding of what makes YOU tick.
Now comes the Power...
If you need to turn it on, we know how to bring it! Train Smart will take you to your limit and beyond. The only thing that holds you back is YOU.
Now you may say whats next, but we don't!
Train Smart plans for ALL. Now we take you to your limits in SPEED, EXPLOSIVE PERFORMANCE and yes its time for PLYOMETRICS. We aim for limits, then great them. We will get your speed BEYOND what you thought was possible.
Now, whats stopping you...
You have to ask your self, whats stopping you before you hit greatness?
When will you do it?
Five years form now?
Only you can answer that, its no ones choice but your own.
First, have a definite, clear practical ideal; a goal, an objective.
Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods.
Third, adjust all your means to that end.
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