Carlos Urcadez

I been in both ends of the spectrum with ‘em it comes down to nutrition.

At one point, I became obsessed with food quality. I only ate what I deemed “clean” food.

I’d even have anxiety if I even touched a French fry. And let me tell you, that’s not a healthy way to look at food.

But even as healthy as I ate, I still wasn’t see much changes in my performance or body composition.

Frustrated, I swung the other way and became obsessed about just hitting my numbers. And sure, I saw some different changes, but I felt like crap. My energy tanked quickly, my workouts suffered, and I definitely didn’t feel at my peak.

It was until I combined both approaches and sorta started to thrive in the grey area. Paying attention to portion and intake while also prioritizing nutrient dense foods. That’s where I really started to see some good results.

I was continually getting stronger.

I was recovering quickly.

While also have a good relationship with food that I never hesitated to order the dessert.

Never skip dessert!

You can still see great results and enjoy the foods you like…all within reason.

I’ve had the privilege to work with Rumur for a big chunk of her athletic career.

And it’s amazing to see how much she blossomed to be an amazing volleyball player during that time.

But I can always tell those athletes who are 100% committed to the process.

Every athlete has unique challenges and goals, but those who trust and commit are usually the ones who reap the rewards of hard work.

My goal is to create the best possible plan that fits and suits them to take them wherever they want to go.

And provide guidance and support every step of the way.

Realistically there is very little time where you can actually dedicate a good chunk of time dedicated to your health and performance.

From my experience working with a number of different sports and athletes, there barely a span of time in between seasons(club/hs sports)

So a solution would go stay on top of your fitness levels year round as well.

How much is the question?

If your in offseason, do more in the weight room.

Then once your in season, dial it back to just a couple days out of the week or shorter workouts.

As cliche as it sounds there’s the quote

If you stay ready, you never have to “get” ready. 🤙🏼

If your looking to improve at your sport you have to be mindful of what you’re consistently doing on a day to day basis.

Are you sleeping enough to help you recover from your workouts?

Eating enough to provide enough fuel to push yourself further in practice?

Are you hydrating throughout the day?

Being mindful of those sorts of things and consistently taking care of them will determine how much you’ll actually improve.

We all have to start from somewhere.

For me I was a measly 140lb scrawny kid who didn’t lift any weights till after high school.

Took years to get to where I am today but I had the mindset going into my own fitness journey that I would be doing this for a long time.

As a society, we all want those overnight results, which is hardly ever the case.

You have to put the time and effort in.

Then when you look back, you’ll eventually see those “overnight” results from the work you put in.

Just a quick reminder that you don’t have to kill yourself in the gym everyday to see great results.

If you can achieve more with less, then why do more.

Quality > Quantity.

This is probably why you’ll never see me post about one certain exercise

Or say

“Hey do this exercise if you want to ____!”

In the grand scheme of things. That one exercise isn’t going to matter all that much if it’s not properly implemented and executed within an athletes plan.

Probably shouldn’t build a training plan from exercises you see on IG and Tik Tok. Just sayin’