As a personal trainer, I get asked a lot of questions regarding exercise and fat loss. One of the top questions I get is, “How do I lose fat?’ Before I list the foundational stuff that you probably already know, I’ll give you my best advice. ➡️ All seven days of the week count Losing fat requires you to pay attention to what you are eating everyday of the week. Now, that doesn’t mean you can’t eat items you are craving like pizza🍕 and ice cream🍦. You just need to account for it and be mindful of your portions. ➡️ Limit options Research shows that we make on average 219 decisions per day related to food.🤯 Have a plan and get used to eating some basic, healthy meals consisting of a protein source, veggies and a controlled portion of carbs - rice, etc. Do those two things and get really good at the basics… ✅ Reduce or eliminate processed foods, sugars and alcohol.🍷 ✅ Eat lots of vegetables.🥦 ✅ Proper protein intake…. I’ve found 80+grams of protein for women is a good starting point (100 grams is great). For men, 120 grams + depending on current weight. ✅ Control your portions of healthy carbs and good fats. If you choose to go with a higher carb diet, then focus on lowering fat. If it's higher fat you want, lower your carb intake. If one goes up, one must come down. ✅ Drink lots of water.💧 ✅ Focus on improving the quality of sleep 😴you get each night. ✅ Find ways to manage stress. ✅ Strength training.💪 ✅ Circuit training. ✅Traditional “cardio” sessions - slow jogs, bike rides, rowing….walking an hour a few times a week can be magical if your diet is good.🏃♀️🚴♀️🚣♀️ ✅ As much daily movement as possible - take the stairs, park far away, gardening 🌷and other chores. Be consistent. A couple good weeks doesn’t cut it. Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms
Things change. Whether it’s the subtle changes that come with age or an injury, illness or failure, things won’t be the same as they were before. You’re allowed to throw a little pity party during these changes, but don’t spend too much time being negative and dwelling on it. Your current state is your reality, so the best way forward is to adapt and stop wishing for how things used to be. We’ve had a client crack their ankle skiing and they continued to hobble their ass into the gym, in a boot, willing to do something. For the six weeks they were in a boot, we improvised. And when the boot was off and the doctor cleared her, we still improvised because there were good days and bad days. That was her current reality. She kept showing up and doing all the things she could do and we would help her modify one or two exercises here and there. Time passed (about 6 months) and one day there wasn’t any more pain. Just in time for her to go skiing again. Only to watch her husband break his ankle! - true story. We all get knocked down. It’s our job to get back up. Keep Moving, Coach Dom P.S. - If you're ready to improve your strength, health and vitality, here are a few ways we can help... *Online Nutrition & Fitness Coaching Now Available - The accountability and support you need to get the results you want. Reply 'online' and I'll get you the details. *7-Day Free Pass - Looking for a new environment that's friendly, personalized and provides you with the coaching and support you need to get the results you want? Grab a Free 7-day pass! Just reply 'pass' and we'll get you started. *Summer Youth Programs - Whether your kids are athletes or you just want them to move more, we have you covered! Reply 'youth' and I'll send you different programs we will be offering over the summer. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms �� �� �
Tools of Change For Strength & Health #1 There are five tools you have control over that will help you feel better, move better and ideally, live better. Today, we’ll discuss Tool #1 - Nutrition and Caloric Reduction/Restriction You would be in a very good place with nutrition if you: ➡️ Cut back on sugar🍪 - There has never been an argument for more sugar. ➡️ Heavily reduce or eliminate “Cardboard Carbs” - If it can sit in a box or bag on a shelf for years, it can find a nice home on your hips and butt for that long too. ➡️ Eat more vegetables🥒 - Every diet that exists agrees on more veggies. ➡️ Make protein and veggies the “stars” ⭐️of the plate - 50-75% of the food on your plate should be made up of these. ➡️ Get rid of “Frankenstein Fats” - guys and gals in white lab coats 👨🔬👩🏻🔬mixing chemicals, solutions and hydrogenated stuff for human consumption. ➡️ Learn basic cooking skills like scrambling eggs,🥚 baking or grilling meat, boiling and simmering oatmeal, rice, beans, and microwaving frozen vegetables. ➡️ Keep carbs and fats as fillers to the meal. If carbs go up, fat goes down and vice versa. ➡️ Keep carb/fat combos to a minimum - 🍕pizza(cheese/bread), ice cream🍦(sugar/cream/milk), french fries🍟(oil, potatoes). ➡️ Keep the stuff you have zero control around out of the house and hard to get to. All the smart people who study food and humans can’t seem to agree, so it’s probably best not to worry about perfection. Make these reasonable changes and you’ll shed fat, improve your health markers and feel more energized. The goal is to move to a “better place” with your nutrition. Once you are in this place, hang your cute crafts with catchy phrases, light your favorite scented candle and make it your new nutrition home. Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms
Good Nutrition comes down to 5 qualities: ➡️ Care about what you eat A good nutrition plan starts with some kind of plan. It might be a rough draft that at least has you thinking beforehand about what you are going to eat. Good nutrition starts with being mindful and aware of what you are eating. ➡️ Focus on food quality A good nutrition plan is built around eating whole foods that have been growing or grazing in nature for a very long time. Single ingredient foods - An apple, a steak, rice, eggs. Start reducing packaged, processed foods - the longer it can sit on a shelf, the longer it can sit on your hips. Better quality = Better Health. ➡️ Eliminate nutrition deficiencies When you start putting better meals on the table you pay attention to your food choices and food quality. By doing this, you start to get the appropriate amounts of nutrients, which leads to better energy levels and improved health. ➡️ Control appetite and food intake Controlling intake is hard when eating cheddar popcorn and Dove chocolates. In a matter of minutes you can consume a large amount of calories and fat without actually eating that much volume of food. But, when you eat high quality food you can eat a lot and reap the rewards. The quantity of good food will control your appetite because it’s loaded with water, fiber and low in calories. ➡️ Physical exercise You probably heard something like, fat loss is 80% diet and 20% exercise. Maybe we need to focus more on eating for health than fat loss and let losing fat be a by-product. Physical activity changes how your body uses and processes nutrients. Muscle plays a very important role in your metabolism (and quality of life). Active bodies respond differently than inactive bodies to the same nutrition plan. If weight loss is your goal, strength training and lots of movement is what's going to help you keep the weight off. Simply put, get moving and… Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms
Something that I see a lot in coaching/teaching of all kinds is the common practice of just telling others what to do… There are all kinds of people out there/accounts here on social media that tell us “Eat this!” “Don’t eat this🙅🏼♂️” “ONLY do this method of exercise!” “Don’t do this exercise ever again👎🏼“ Do I consider myself to be highly educated & knowledgeable of the body thru application and examination? Yep. Does that give me any right to TELL YOU how to live your life? Nope! I’m not here to tell anybody how they should do anything! That’s not how anyone learns. Ask teachers, ask parents, ask coaches. I’m here to discuss WITH you, alongside you, hear YOUR THOUGHTS, and collaboratively use our brains together and find a solution that is effective AND practical..🧠 We want to combine your input and the known solution-based pathways & strategies at hand, together, to form a viable solution to the current issues in our level of fitness, health, and well-being. 📥 - If you want to put our heads together to help find yourself a practical, effective, and efficient exercise routine and/or nutrition plan to work towards, in-person or online, shoot me a DM or text me if you already have my number :) #letsgetit #teachdontreach #goodcoaching #goodteaching #goodparenting #goodcommunication #oviedopersonaltraining #winterparkpersonaltraining #eastorlando #orlando #orlandotrainer #onlinecoaching
While eating dinner have you ever eye-balled👀 your spouse's plate getting excited because you knew they weren’t going to eat all their food? If you answered yes, you are part of the plate-cleaning gang. I call it a gang because it’s easy to join a gang, but not always easy to get out. Plate-cleaners may have heard things at an early age, like:. There are starving kids all around the world,🌎 finish your dinner! You can’t leave the table until you finish everything on your plate. Plate-cleaning leads to overconsumption, poor digestion and feeling uncomfortably stuffed. This is a great combination if you are looking to gain weight. Since gaining weight is probably not your cup of tea, I'd advise you to improve your nutrition by focusing on getting better at eating. ➡️Two habits that can change how much you eat and improve digestions and absorption of nutrients is to eat slower and stop once you are 80% full. These “anchor habits” are the foundation of a healthy approach to eating. They also take time to master, so start practicing at your next meal. ✅ Start by taking a smaller portion for yourself. ✅ You may still clean your family's plates, but due to a smaller portion, you won't overeat. ✅ Use a smaller plate and don’t pile food on top of food. ✅ Put your fork down between bites. ✅ Chew your food and have a conversation with your family. ✅ Don’t go back for seconds. ✅ No matter how “little” is left over, put it in a container and have it as a snack or light meal tomorrow. ✅ Use your hand to guide portion sizes - closed fist = serving of veggies, your palm = protein, a single-cupped hand = carbs (rice, pasta, etc) and your thumb = fats (tbsp of dressing, ¼ avocado, 6-8 nuts) Little changes over the long haul like this will have a big impact on your health and waistline. Perfect the art of eating rather than trying to make the perfect meal. Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms #CleanPlateClub
The Number Your weight is the least interesting thing about you. Physical and mental change consists of a lot of things: More protein. Veggies.🥦 Better sleep.😴 Improving how you manage stress (exercise is a great method) Consistent workouts.💪 Walks. Time outdoors.🌳☀️ Less alcohol. Saying NO more often. Creating boundaries on how people treat you. Drinking more water.💧 Smiling and laughing more often.🤣 And the list goes on... So, stop letting a damn number on a scale ruin your day before it even begins! We help people who want to improve their fitness and health.. On a scale of 1-10, most people are rarely a 10 when it comes to being willing, ready and able to make these changes. And that’s fine, because motivation doesn’t come before action. It’s the other way around. A number does not define who you are as a person. Keep Moving, Coach Dom P.S. - If you're ready to improve your strength, health and vitality, here are a few ways we can help... *Online Nutrition & Fitness Coaching Now Available - The accountability and support you need to get the results you want. Reply 'online' and I'll get you the details. *7-Day Free Pass - Looking for a new environment that's friendly, personalized and provides you with the coaching and support you need to get the results you want? Grab a Free 7-day pass! Just reply 'pass' and we'll get you started. *Summer Youth Programs - Whether your kids are athletes or you just want them to move more, we have you covered! Reply 'youth' and I'll send you different programs we will be offering over the summer. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms
It's Not Linear It’s interesting how people expect progress to happen. We want to believe that if weight loss is the goal, losing 50 lbs is simply a matter of 25 weeks, losing 2lbs per. If we add 5lbs to the bar week after week, I’ll be 250 lbs stronger in a year. When we are told the historical rate of return in the stock market is 10% over the last century, we think that we can expect that same type of growth every week going forward. However, progress doesn’t happen that way. It’s ups and downs. It’s weeks of plateaus interspersed with rapid improvements. It’s occasionally taking a step backward before you leap ahead. The fact that it feels a little like a roller coaster rather than a straight line to success throws many people off. They get caught up in the day to day or even hour to hour emotion of the pursuit and never zoom out to see how far they’ve come. It leads to stress, burnout and even giving up the pursuit. But if you have a plan, use proven systems and understand that an off day doesn’t mean that you’re off track, then you’ll not only do fine… …you’ll do much better than most. Winning the inner game developing your perseverance is often overlooked, but it’s what makes the successful execution of those strategies & tactics possible. Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms
We’re halfway through April, so I wanted to ask … ❓How are you doing with your fitness and health? There’s usually a lot of momentum around the beginning of a month for people to get started with – or restarted with – a fitness program. But, something comes up or gets in the way and you never get started. Next thing you know, it’s May and April got chalked up as another month lost. You keep waiting for the right time, hoping the circumstances change, and putting it off.. These actions - waiting, hoping and putting things off keep getting reinforced, so they become routine. 👉The only way to change course is by taking action. Just starting and sticking with it until it’s routine. That doesn’t mean five workouts a week, ideal meal planning, and huge sacrifices. Just starting means just that…one workout, one 15 minute walk, one better meal. Don’t expect perfection and don’t expect to do a complete 180 in a month. Measure progress by training sessions completed, walks taken and less excuses. And build on that. Soon you’ll have a new routine, one that includes movement and healthier eating. Keep moving, Coach Dom P.S. - If you're ready to improve your strength, health and vitality, here are a few ways we can help... *Beta Testers needed - I'm looking for 4 woman and 4 men to beta test our new online program - The New Prime: Strong & Fit after 40. As a beta tester, you'll get 50% off the program. We'll be starting on 4/29. Reply 'Beta' and I'll send you the details. *7-Day Free Pass - Looking for a new environment that's friendly, personalized and provides you with the coaching and support you need to get the results you want? Grab a Free 7-day pass! Just reply 'pass' and we'll get you started. *Summer Youth Programs - Whether your kids are athletes or you just want them to move more, we have you covered! Reply 'youth' and I'll send you different programs we will be offering over the summer. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnlinePersonalTraining #SummerYouthPrograms
Some really awesome lower body explosive work from Claire, a freshman track and field athlete for Trinity Prep High School!! As a jumper, we do a ton of contrast training with lifting and jumping. Something that’s really impressive to me as well is that we train two of our three weekly sessions before school starts at 530am! That’s a tough disciplined kid right there!! Not many teens are able to get up and bring the intensity with no complaints at that time during the week💪🏽😎 #oviedoflorida #oviedopersonaltraining #cscs #sportsperformance
Wouldn’t it feel great if this was a summer that: ➡️ A weekend trip to Disney doesn’t wipe you out for days later? ➡️ You don’t hide behind the camera and actually get in a few of the photos showing us that big, beautiful smile? ➡️ You don’t feel guilty about the food you eat. ➡️ Friends say, Wow! " You look great, what have you been doing?” (Probably not the goal, but I never met a compliment I didn’t like!) ➡️ You enjoy your renewed strength, vitality, and happiness! Summer Shred Challenge starts on Monday - 4/15! In just 42 days you will: ✅ Drop 1-2 sizes ✅ Build strength and tone by losing fat and keeping muscle. ✅ Pivot and take your fitness and health in a new direction. ✅ Feel confident and happy ✅Create the habit of committing time to your fitness and health. Your endless summer awaits! DM me to learn more. Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerShred
Your Endless summer awaits… A summer that: ➡️ A weekend trip to Disney doesn’t wipe you out for days later. ➡️ You’re not the one taking all the pictures. You’re also in a few showing that beautiful smile. ➡️ You don’t feel guilty about foods you eat. ➡️ Friends say, “Wow! You look great, what have you been doing?” (Probably not the goal, but I never met a compliment I didn’t like) ➡️ You enjoy your renewed strength, vitality, and happiness! In just 42 days you will: ✅ drop 1-2 sizes ✅ build strength and tone by losing fat and keeping muscle. ✅ pivot and take your fitness and health in a new direction. ✅ feel confident and happy Starts 4/15! Learn more👇 https://docs.google.com/document/d/1MFQCpx5zEs9AfUrEOCz285B7u8EZddy0nYIh4ZTkBPM/edit?usp=sharing #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerShred
Catching Feelings In our 20’s, youthfulness tends to take care of most things. In our 30’s we got swept up in the whirlwind of work, raising a family and grown folk shit. A decade flies by and our health, strength and physical abilities needed love and care, but we took them for granted. The solid foundation of strength and health starts to show cracks in the foundation. If action isn’t taken, the foundation continues to crumble, leading to aches, injuries, weight gain and health problems. You wake up feeling tired, achey, distracted, stagnant - You lost your mojo. It’s time to start catching better feelings. ➡️And the best way I know is through movement. Actually, it’s the discipline of committing to a movement long enough to catch new feelings. When you start moving and stay with it long enough, you’ll never want to lose the feeling of being… Strong. Loose and limber. Alert and energized. Ready. Present. Robust. Alive. Act 1 is over. The sequel - Act 2, should be even better. Keep moving, Coach Dom If you are ready to work on Act 2, here is a great way to get started - Summer Shred Challenge - Starts 4/15 - A 6-week program providing you the script, director and supporting cast you need to get results and feel happy. DM me for details. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerShred #KeepMoving �� �
Here is a marinade from thespruceeats.com you can use to dash up your chicken. It's so good and super easy. You could grill your chicken or roast it in the oven. Serve with a side of your favorite veggies. Let me know if you try it! #breakthroughfitnessoviedo #oviedopersonaltraining #oviedofitness #oviedogym #oviedohealthyliving
42 Days… Reclaim Your Vitality ✅Eat right- lose fat and inches and feel energized by eating foods good for you. ✅Move right- strength training and stamina boosting exercise appropriate for you. ✅ Think right - create a positive mindset that sets the tone for long-term health. Join our Summer Shred Challenge. DM me for more details. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerShred
Have you ever started the day off negative? “I just don’t feel like myself this morning” “I woke up on the wrong side of the bed” “Man this isn’t my day” And then as the day goes on you find the negative in everything… “This government sucks” “My boss is a jerk” “Eating healthy is boring” “Exercise is hard” Negativity or positivity, the choice is yours. If you are having a hard time being positive, start coating your mind with gratitude. When negative thoughts start creeping into your head, stop for a second and start thinking about all the things you have to be grateful for. Everything you already have, because what you have is substantial. I think this is why I like going for walks and promoting walking so much. There’s something about being outdoors, moving as we are intended to do that clears the mind and lets in positive thoughts. Getting outdoors and walking also comes with a bunch of benefits like helping you lose body fat and maintaining a healthy weight, improve mood, cognition, memory and sleep, strengthen immune system and reduce stress to name a few. So, if your thoughts are focused on the negative, maybe stepping outside, thinking about all the good things in your life could brighten up your day. Keep moving - Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerSizzle
No one wants to hear it, but not everyone is ready to improve. I’ve had plenty of people come to me unwilling to make their training session a priority, unwilling to make the one small change to their nutrition and unwilling to be coachable. They asked plenty of questions about the current fad diet and the magic pill that promises instant results, but wouldn’t consider the advice of the professional they hired. They wanted the 'after picture' of being improved... ...but they weren’t ready to earn the improvement. They are still wonderful people, who may eventually be ready. And not being ready is totally okay. We are not all on the same clock. But, you do have to be honest with yourself and admit it, because there is not much worse than unrealistic expectations. They will beat you up, day after day, causing stress and negative thoughts, which become self-fulfilling prophecies. Now, if you are ready, that’s great! 👉Because when you start keeping promises to yourself, the change in your life will be immeasurable. You’ll start being more consistent. You’ll be more persistent. You’ll be willing to be a little uncomfortable. You’ll plan and have better focus. ✅ Instead of chasing perfection, you’ll just check the boxes each day of the right things that need to get done. And in time, you’ll reach your goals and set new ones. Keep moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerSizzle #AreYouReady
Salt is an essential nutrient. Your body can’t make it, but your cells, nerves and muscles need sodium to function. If you have high blood pressure or other health problems your doctor👩⚕️ has probably told you to reduce sodium. This reduction in sodium should come from reducing ultra-processed foods, which are loaded with sodium - if food items comes in a cardboard box or a bag and it’s not a single ingredient food item (broccoli🥦, chicken breast, apple🍎…) then it’s highly likely there is an appreciable amount of sodium in it. Now, if you do not have health problems and you exercise, your body uses sodium quickly. If you are running low on sodium, your performance will be affected, your blood pressure can drop, you can get cramps and feel more fatigued. Don’t overthink this. ➡️ High blood pressure or other health problems - listen to your doctor and work on improving your overall diet and fitness. ➡️ If you are active and don’t eat many processed foods, don’t be afraid to use salt when cooking or take an electrolyte drink - find one with no added sugar, artificial colors or unnecessary ingredients. If you are eating too many ultra processed foods you don’t need to add in more salt. You’ll actually benefit from reducing these types of foods. ***Bonus tip - use salt with iodine. The body needs iodine to make thyroid hormones and it’s very common for people to be deficient in iodine. Keep Moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerSizzle #FridayFitnessTip
The Best Type of Cardio For Fat Loss The type of cardio best for fat loss is always a hot topic in the fitness industry. A recent study may provide us the answer once and for all. The research focused on randomized controlled trials (the best kind for comparing things). The high-intensity interval training (HIIT) workouts were 27 minutes in duration and were done 3-5x per week. If you were running, for instance, this type of session would involve a faster, more intense interval of distance or time followed by a slower, less intense distance or time. The low-intensity group trained the same number of sessions (3-5 per week), but the duration of the workouts were 45 minutes - A slower, steady pace. At the end of the study results were similar fat loss, weight reduction and BMI changes, so both proved to be equally effective at helping you reach your goals. So, which one should you do? ➡️ Your choice should come down to a few things: 1.Time - HIIT is shorter, but harder and more stressful on the body. Steady-pace cardio takes longer, but won’t require as much recovery, so you may be able to do it more frequently. 2.Lifestyle - Which one fits your lifestyle better. 🔥Remember, for fat loss and better health, consistency is king. That’s a combination of consistent strength training, some type or cardio and the most important piece, consistent nutrition. Keep moving, Coach Dom P.S. - Summer☀️ is coming, which means it’s time for the Summer Shred! This is our 6-week challenge, focusing on consistently nailing nutrition, strength training and cardio, so you’ll feel great going into summer. Comment SS and I’ll get you the early bird details. � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #SummerSizzle #BestCardioForFatLoss
Healthy eating doesn't have to be difficult. Here's a quick and easy way to make stir fry. The ingredients are meat and vegetables sautéed together. You can serve it over a whole grain like brown rice, quinoa, or cauliflower rice. Choose a protein - chicken, pork, steak, shrimp. Stir-fry blend of frozen or fresh vegetables Make your own stir-fry sauce (see pic). This helps you avoid extra sugars and preservatives. #breakthroughfitnessoviedo #oviedopersonaltraining #oviedofitness #oviedogym #oviedohealthyliving #keepmovingoviedo
When grocery shopping, I like to get a win early by starting in the produce section. Every week these are the first items in my cart: * Bag of carrots 🥕 * 2 heads of broccoli 🥦 * Mushrooms * Green beans or asparagus * Cucumber 🥒 * Onions 🧅 * Bag of mini-peppers * Container of spring mix or spinach * Potatoes 🥔 * Bag of apples 🍎 * Bananas 🍌 * Berries - blueberries 🫐 , strawberries, 🍓 raspberries or blackberries * Some other fruit that’s in season - pears, 🍐 peaches 🍑 , pineapple, 🍍 mangos 🥭 or melon.🍉 * We also always keep a bag of frozen peas 🫛 and mixed vegetables on hand. Instead of browsing the end caps and bogo bins, stock up on the good stuff that can’t sit in your cupboards and on your hips for the next few years. It’s a mindset thing for me and it may be a helpful tactic for you as well. ***Bonus tip - When you hit the wine 🍷 aisle, you can conceal the bottle of wine under all the fresh veggies, so when you run into your coach all he sees is the good stuff 😀 Keep moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
More, more, more is very often the default answer these days. More kids activities to keep them busy, more consumption of information and people's opinions, more workload, more material possessions… And there is always more things you have to do for your fitness and health - eat this, not that between this window of time, lift weights🏋️♀️, do cardio🏃♀️, don’t forget to add in stretching and foam rolling, take an ice ❄️plunge followed by the sauna🔥, take 30 supplements💊, sleep 😴more, focus on your breathing because apparently we are doing it wrong. Doing more may be the answer, but I think there is a good chance doing better is the right answer. Do better at…👇🏻 Putting yourself first occasionally. Doing what you said you were going to do. Cutting back on alcohol.🍷 Eliminating mindless snacking🍿 because you are bored, anxious, stressed and tired. Wasting time scrolling social media.📲 Not using your scheduled workout as something you can move around in your calendar to squeeze in something else. Keeping an eye on ‘there’, but not forgetting to enjoy ‘here’. Not comparing your beginning to someone’s middle. Managing your time. Adding movement into your life. ➡️ Let me know what you can do better and how I can help. Keep moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #JustDoBetter �� �
One Degree Imagine you have an ice cube sitting on the table in front of you. The room is cold, 25 degrees. Ever so slowly, the room begins to heat up. 26 degrees. 27 degrees. 28 degrees. Nothing has changed. 29 degrees. 30 degrees 31 degrees Still nothing has happened. Then, 32 degrees. The ice begins to melt. A one degree shift, seemingly no different from the temperature increases before it, has unlocked a huge change.🔥 We expect to see results fast. We want the scale to go down immediately because we made some changes to our nutrition and added in a little movement. It’s easy to get frustrated and feel like you aren’t making progress when you see little change over the first few days, weeks and even months. Once this kind of thinking takes over, it’s easy to let good habits fall by the wayside. This is when good habits have to persist. Your work was not wasted; it’s just being stored. Like the ice cube, change is taking place. ➡️ Keep striving for 1% better and your Breakthrough moment will happen. Keep Moving, Coach Dom When you are ready to ask for help with your fitness and nutrition, here are a few ways we can help... *YouTube Channel - You'll find follow along mobility and stretching videos, at-home workouts and educational material on fitness, nutrition and healthy, happy living. Here is the link if you'd like to check it out and subscribe for free https://youtube.com/@coachdomluc FREE 14-Day Guest Pass - Finding a facility with the right atmosphere and coaches you need to get the results you want is an important decision. That's why we want you to come in, so we can get to know you and you can see if we are the right fit for you. Reply "14 days" and we'll schedule a visit a time to meet. *New! Online Training Membership - Interested in having coaching and the accountability you need to get the results you want, but have the ability to train anywhere? Our new virtual personal training programs may be a perfect fit. Reply "BTF Online" to learn more. � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #OnePercentBetter �
Once Once you get some of the results you want, you can't ignore what got them. Results mean you've been actively doing the work necessary to make the changes you want. Congratulations!🎉 But, now you’ve hit a plateau. At this point, thoughts may start crossing your mind that you need to jump ship on your current program. Or, you may be thinking, you need to put in more work and more restrictions- less carbs, less social time with friends... My advice? Take a deep breath, relax and evaluate. ➡️ If you’ve been seeing weight loss results, have you strayed off course a little? Have you been dining🍽 out more often? Are you checking in with your hunger during a meal and putting down your fork when you are 80% full? Has snacking🥨 at night increased? Are you getting protein at every meal? ➡️ What about your workouts? Have you been using the same 10lb dumbbells when you know you should go up?💪 Did your walks cease because it was too hot 🔥 or cold 🥶 out? Could you help learning more about strength training? ➡️ What about other factors? Have stress levels increased? Has a good night's sleep 😴been hard to come by? Have your thoughts been negative? It’s always easy when things go our way. But, there is rarely a straight linear path to achievement. So, instead of letting a plateau bring you down, let it build you up! Refine what has worked and keep moving forward. I guarantee you’ll bust through that plateau. Keep Moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #Plateaus �
In sports, one of the terms that gets thrown around a lot is “mental toughness.” You don’t have to be a professional athlete to possess it. But what does it really mean? Are you “mentally tough?” To me, mental toughness is about showing up every day. It’s about riding the highs and accepting that there will always be lows … and being able to persevere through those low moments. It’s about embracing the journey, not just focusing on the destination. It’s about not allowing one weak moment or mistake to completely derail you. It’s about allowing yourself to have a bad day and showing up the next day ready to have a great one. It’s about surrounding yourself with positive, supportive people … and avoiding the Debbie Downers and Bummer Barry’s who will delight in dragging you down if you let them. It’s about making decisions with confidence and owning the outcomes of those decisions … as opposed to playing the victim and blaming other people for your circumstances. ✅ But mostly, it’s about showing up … for your workout, for your meal prep, for your friends and family. For yourself. 👉 Be present today and focus on W.I.N. - What’s Important Now? The truth is, mental toughness is not something we either have or don’t have. It’s something we have on some days and don’t have on others. And it’s something we can choose to have today if we want it. Make it a great week! Keep Moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #JustShowUp
I eat healthy until dinner, then I want to eat everything in sight... A friend of mine said this recently when discussing nutrition. Which gave me the idea for this article. ➡️ Do you know your "until' moment? I have intentions of eating healthy until I get to work and see that someone brought donuts🍩 and danish. I eat pretty well until I sit down on the couch and watch TV.📺 I only planned on having a glass of wine🍷 until it hit my lips. It’s so tasty on my lips that it’s hard not to finish the entire bottle. I do well with my fitness until life gets a little hectic and throws me out of routine. I do well until stress builds up. Then I turn to chips and chocolate.🍫 ➡️ What can change? I can fill up on a nutritious breakfast before leaving the house. I can read a 📕book or work on a project around the house instead of watching TV. I can let the wine rack stay empty and enjoy a cup of calming tea instead. I can exercise first thing in the morning🌅 before life begins. I can take an evening walk to clear my head and not keep chips and chocolate readily available. Michael Jordan responded to a reporter who once brought up, “there is no ‘I’ in team.” He responded, “yeah, but there is in WIN’.” We can’t change without wins, so identify your ‘until’ moments and get to work. Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
Three Day Rule If you read my emails you're familiar with my complimentary closing - Keep moving. It’s my way of saying, stay persistent. ✅ Keep moving mentally towards positive thoughts. ✅ Keep moving forward towards improvement in all areas of life. ✅ Keep physically moving your body with structured exercise and leisure activities. Your motivation towards fitness will have ups and downs. You have a spouse to❤️ love, children to cherish and personal ambitions that require hard work and time. Through it all, you cannot give up on the commitment of taking care of yourself - proper hygiene, physical exercise, good nutrition, willingness to learn. Life can be crazy at times. It’s like a game of Whack-a-mole. When things pop up, you must Whack the mole and move on because eventually another mole is going to pop up. When an unexpected mole rears its ugly head, your commitment to fitness might move from the driver seat to the back seat. This is totally fine. The 3-5 hours a week you commit to fitness may only become 30 minutes twice a week. This is allowed and acceptable. Putting your fitness in the trunk and driving it out in the woods to bury it six feet deep is unacceptable. ➡️ Thou Shalt Not Go Three Days Without Structured, Physical Movement. The discipline to stay consistent with movement has a positive impact on every other aspect of my life. I use this “fitness commandment” to stay consistent. If I go two days without any planned activity, I make sure to do something on that third day. Depending on the ebb and flow of life, this planned activity could be a series of dynamic loosening exercises and a brisk walk. Other times it may be a full hour session of strength💪 and conditioning. For me, movement is more about the “why” than the “what”. This is a great approach to moving consistently. Start today and don’t break the chain. Keep Moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo �
Finding a gym with the right atmosphere and coaches you need to get the results you want is an important decision. That's why we want you to come in, so we can get to know you and you can see if we are the right fit for you. FREE 14 Day Guest Pass Call or text 407-707-6758 for more information. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #BeOurGuest #14DayFreeGuestPass
Just a friendly reminder to anyone stuck in a rut… It’s called a rut because you already know what better, good or great feels like. You’ve been there once and it isn’t that hard to get there again. Mid-February is an interesting time for any of us who decided to make changes or try something new. The newness is gone and the excitement from initial results has been replaced with acceptance that change isn’t easy and it’s going to require constant vigilance. This mindset can lead to less energy and determination to keep up with the things needed to make change stick around. In the ‘psychology of change’ this is the hole that most people don’t find a way out of because they forget the first thing you should do when you find yourself in a hole - Stop digging! You might start thinking I need to get back to doing this and doing that…oh, and I should add in X and Y and while I’m at it I’ll throw in Z. But, what you really need to do is choose a couple of the right things and simply do them better. ➡️ Repeat after me - Fewer things better. Stop digging. Pick two right things - movement and eliminating the expendable calories that crept back are good choices. You don’t need to make a big splash - dip your toe back in the water instead of cannon balling back in. Get back to preparing the night before for your early morning workout🏋️♀️ - clothes out, coffee pot ☕️ready to brew, alarm set…⏰ Stop buying bogo snacks and eating out so much… Accept and embrace the change. Stop pushing back and soon enough you’ll be on a gravy train with biscuit wheels, heading in an upward trajectory. Keep Moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #FewerThingsBetter �� �� �
I just finished reading Pillars of the Earth 🌎by Ken Follet. These few lines towards the end of the book resonated with me. “They had figured out a good plan of attack. It would go wrong, of course: there was always something that went wrong. The important thing was to be flexible enough to cope with the unexpected.” In the book📖, this is the thought of the villain knight who is attacking Canterbury to kill the archbishop. I like it because it sums up healthy living perfectly (and everything else in life for that matter). ➡️ You need a plan. Some kind of idea of what you are going to do based on what you determine is a healthy lifestyle. Situations arise that will throw off your routine. Is your plan flexible enough to cope with the unexpected? When you get a business meeting sprung on you that affects your normal workout time, do you just skip movement all together that day? Or do you shuffle things around and still make it a priority? Is your diet so restrictive that one less than desirable meal turns into a whole day of poor choices? Does a stressful day lead to heavy alcohol🍷 consumption or mindless snacking🍿 as your coping mechanism? 👉 You need to plan your work and work your plan. “Working” your plan means being flexible and revising the plan taking into consideration what is working and what is not. And remember, taking your health and fitness seriously doesn’t mean being rigid and boring. Keep moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #PlanYourWork #WorkYourPlan #YouNeedAPlan #LifeIsUnexpected ��
Motivation only comes from one thing. Action. Not the other way around. In order to feel a sense of motivation, you have to take action first. It could be one workout. One walk. One healthy meal. It could be anything that’s a small step in the right direction. Motivation doesn’t come from magic. It comes from action. Pick one thing and do it. Then do it again. And again. Only then will motivation happen. #breakthroughfitnessoviedo #oviedopersonaltraining #oviedofitness #oviedogym #oviedohealthyliving #winterspringspersonaltraining #keepmovingoviedo
Thoughts on Fat Loss (Part 3) Interesting fact about humans…when we eat, we don’t sense the number of calories that we have eaten. Infants can do this and they stop once they consume a certain number of calories. But we lose this ability as we get older. Instead our bodies sense the weight of food that we eat and to a lesser extent volume of food. Fruits🍎 and Vegetables 🥒have a large water content. This means they are heavier in weight, but lighter in calories than many other foods… Especially ultra-processed foods. For example: 1 Big Mac 🍔contains 550 calories and weighs just under half a pound. 1.5 medium sized apples🍏 weigh about the same, but contain only 150 calories. Same weight, however the apples only deliver a fraction of the calories. Here’s another example - 1 cup of grapes 🍇or 4 Ritz crackers. Both are about 70 calories, but the grapes weigh 150 grams, while the Ritz weighs only 13 grams. The grapes are going to be more satisfying every day of the week. But it’s the sugar from fruit that’s making us fat right? This concept is called energy density - think of it as the number of calories per bite of food. Eating fruits and vegetables at each meal stacks the deck in our favor to be fuller on fewer calories. ➡️ So, every time that you sit down to eat, ask yourself, “Where are the fruits and/or vegetables?” Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #FatLoss #EatYourVeggies �
Thoughts on Fat Loss (part 2) Fat loss is not just about food and exercise. One of my go-to tips for my clients is - Go to bed 🛌earlier. Research suggests prioritizing sleep😴 can help you hold on to more muscle when losing weight and shed more body fat. You DO NOT want to lose muscle💪 just for the sake of a lower number on the scale. In a study, participants followed a calorie-restricted diet focused on weight loss. However, one group was forced to get inadequate sleep (5.5 hours per night) while the others receive a good night of rest (8.5 hours). Both groups lost a similar amount of weight (about 7lb pounds) by cutting calories. Where it got interesting: the under slept group lost 80% muscle, whereas the well-rested group lost the most fat. Another bonus of going to bed an hour earlier is that’s one hour less you won’t consider eating unhealthy snacks at night! 😉 Keep moving, Coach Dom #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #GetMoreSleep #SleepAndFatLoss
It’s a hectic day in front of you with deadlines looming. Your long commute just got even longer … and on top of that, it looks like you’re not going to make it to the gym. You are on the stress train and the next stop - Cravings. Constantly giving into cravings will sabotage your goals of living a healthier lifestyle. So, How can we conquer them? Here are a few tips: Mindful Snacking: Instead of mindlessly reaching for a quick fix, take a moment to tune in. Ask yourself if you're truly hungry or if it's a craving. If it's the latter, consider a small, satisfying snack to curb the urge without derailing your health goals. Smart Swaps: Busy schedules can lead to convenient, but not always healthy choices. Look for smarter alternatives. Swap that sugary energy bar for a handful of nuts or a piece of fruit. Small changes can make a big difference. Protein For Breakfast: Starting your day with a substantial serving of protein stokes your metabolic fire and leads to better food choices (and self control) throughout the day. Breakfast protein could consist of a protein shake, plain greek yogurt with fruit and nuts, or leftover chicken, beef or pork loin combined with an egg and/or plant-based protein sources like chickpeas or black beans. Hydration Habit: Thirst can masquerade as hunger. Keep a water bottle handy and sip throughout the day. Staying well-hydrated not only supports overall health but can also help manage cravings. Prep Ahead: Keep healthy snacks with you. Veggies and hummus, a small serving of Greek yogurt, fruit, 50 calorie grass-fed beef sticks.. Even if you lose control and eat all the healthy snacks you pack, you’ll still be better off than hitting the drive thru. Mama said they’ll be days like this…use these simple tips to help get more wins than losses when it comes to cravings. Keep Moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #ConquerCravings
January is yesterday's news. So, how is your mindset now that we are in February (the new January)? 🙂 What you believe about yourself impacts your success or failure. Your mindset influences how you think, feel and behave in any given situation. The good and bad news is, you have complete control over it. All the excuses we come up with about not being able to lose weight, not having time to exercise and add more movement into our day stem from our thoughts and beliefs. Yes, I know there may be medications and health issues that can make things difficult. I’ve also witnessed women losing 20lbs without a thyroid. ➡️ Control what you can control. Become a “constantly evolving work in progress” instead of “that’s just who I am”... If you want a good day of fitness and health, start the night 🌙before. Planning helps focus and creates a better path to a stronger mindset. You should already know what’s for breakfast, lunch and dinner tomorrow. The coffee☕️ pot should be ready to brew and your workout clothes ready to go. Place the alarm clock⏰ a distance away from the bed, so you have to get up and walk over to turn it off. Since you are up, put on your shoes and head to the gym. When you get to the gym, immerse yourself in all the positive stuff that’s happening in the time YOU’VE committed instead of answering texts and half-assing your workout. Take action every night and every day and work on improving your mindset just like you work your muscles, heart and lungs in the gym. None of this is easy, so get the accountability and the community you need to make the changes you want. Keep moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #MindsetMatters
It’s cold out! Warm your body with a healthy comfort food- chili ✔️lean meat ✔️High fiber, protein packed beans ✔️Peppers, onions, garlic, tomato sauce and spices. A fantastic one-pot meal with only one con- it’s sooo easy to eat two bowls! #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #keepmovingoviedo
As we settle into the new year, a few lessons/truths keep showing up over and over again in my thoughts. These aren’t just lessons for fitness and health, but all areas of life. Be willing to invest in yourself. It can be coaching, Masterclass seminars or simply just books. A book allows us to get information on any topic we want for $10-$20. Not everything is a good fit for you. You need to find what works for you. If you are looking for a personal training facility or gym, start with the feeling of comfort. You’ll know the right fit once you find it. What you put out, you get back. If you’re grouchy, those around you will be more grouchy. If you’re happy, you’ll get more ‘happy’ in return. There is no one coming to rescue you. Your health and fitness is in your hands. Sure, we’re here to help and there are others in your life who can help as well. But, it starts with you. Your mindset matters more than your tactics. If you are determined to improve your health and fitness, you’ll eventually find a tactic that works. Relationships matter more than tactics too. Tactics may change over time. What you’re trying to use those tactics to accomplish doesn’t. You need a community and support with your fitness and health. Relationships matter. You don’t control a lot of things, but you control how you respond. We each can be dealt some pretty ugly hands from time to time...but how we play those hands are up to us. Win The Day, Win The Week. The long-term planning is fun, but what we do this week is what will determine if we reach our goals. Celebrate your victories. You can dwell on the two bites of cookie you ate or celebrate that your three square meals were healthy and you committed to exercise that day. Keep moving, Coach Dom P.S. Ageless Strength & Nutrition starts 1/22! If you are ready to work on ‘getting better’ ‘when it comes to fitness and nutrition, this may be a good fit for you. We look forward to helping you create victories! � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #AgelessStrength #LessonsThatKeepShowingUp #investInYourself #Win
On 1/22 we'll be starting our Ageless Strength and Nutrition Program. This focuses on a sustainable approach to eating that supports your lifestyle, helps you get to a desired weight and teaches you how to maintain that weight. During this program you will implement strategies combined with ALL the factors in eating that work together to accelerate your progress and allow you to maintain those results for a lifetime - and we do it in just 8 short weeks. Comment below if you are interested in learning more. � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #AgelessStrength
Your only limit is you. Break through those barriers and make today amazing! 💫 #DailyInspiration #GymMotivation #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
Early Wins There are two sides to the New Year resolutions among fitness pros. There are the trainers that say, “you don’t need a new year to make a change, you can change anytime you want.” I get what they mean, but a new year brings an amazing energy around positive change and that doesn’t happen every month of the year. That’s why now is a great time to create momentum and get a few early wins. It’s okay if you haven’t started anything yet. That’s normal for the first few weeks of the new year. But, there needs to be a starting date set or your good intentions may not get off the ground. Your bigger fitness and health goals are very much in your reach. Here are a few tips to help make them a reality. 1.Get clear on what you want. This is a great place to start because it allows you to formulate a plan. You may change your target as you go, but you’ll be in motion and have momentum. 2. A Plan - You know what you want, now you have to go get it. A clear plan helps you prioritize your efforts and helps you identify the steps required to get there.�� 3. Focus - Distractions are everywhere and they will derail you if you let them.�� 4. Help - Success is a team endeavor. Surround yourself with people who can show you the way and / or support you as you go. They’ll help you stay focused.�� 5. Consistent Execution - This is where results take place.�� 6. Adaptability - Take action and be adaptable when things change. Because they will change. And if you feel like you need help with all of this, so you can get from where you are to where you want to be in 2024, we’re launching our next 8-week Nutrition & Total Fitness Program on 1/22. During this program we will help you get your good intentions into action, getting you the results you want and creating the momentum you need to keep moving in the right direction. Reply 'Momentum' and I’ll send you the link with all the details. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #HealthAndFitnessTips ��
Non-Dieting Tips For Fat Loss And Better Health When most of us think of the word diet, we think of eliminating certain food groups or following a plan with a lot of rules. Those rules usually start with the word ‘don’t’. Don’t eat these foods, don’t eat before or after a certain time⏱, don’t eat this with that…but buy and drink our perfectly balanced bars and shakes. They will work until you stop doing them, which always happens leading you back to where you started. So, let’s take a different approach. One built around strategies, not rules. Here is one of my favorite tips for changing your waistline, improving your health, saving money and time. ➡️ Freezer meals. Meals you were already going to make for dinner that you doubled, so you could freeze for future use. I think it’s good to have 3-5 on hand at all times. Having a stocked freezer will eliminate ordering random Thursday night pizza or fast-service food with oversized portions and calories when you don’t feel like cooking. You’ll be eliminating calories and unwanted fat from your diet without all the rules (as long as the meals aren’t cheesy, fat and carb loaded casseroles, etc) Soups🍲, stews, chilis, fajitas, pork carnitas, chicken tika, greek chicken meatballs and salsa chicken are just a few examples of meals that we keep in the freezer. Simplicity works. Keep moving, Coach Dom P.S. - On 1/22 we are starting our next 8-week nutrition coaching program. This is a sustainable approach to eating that supports your lifestyle, helps you get to a desired weight and teaches you how to maintain that weight. During this program you will implement strategies like the one above, combined with ALL the factors in eating that work together to accelerate your progress and allow you to maintain those results for a lifetime - and we do it in just 8 short weeks. Reply 'Nutrition' and I’ll send you the link with the details. #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #FreezerMeals �
At Breakthrough Fitness, we believe in the power of consistency. Small efforts, big results. What did you achieve this week? #ConsistencyIsKey #GymGoals #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
Early morning workouts set the tone for the day! Who's up and ready to crush their fitness goals today? 🌅💪 #MorningMotivation #FitnessLifestyle #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
New year, new goals! Start 2024 by taking care of your body. Your health is an investment, not an expense. On 1/22 we will be starting an 8-week program built around prioritizing strength training and healthier nutrition. You’ll have the appointments, accountability and the plan needed to make movement and better eating habits part of 2024 and beyond. Comment “8-week program” and we can discuss the details.💪 #NewYearNewYou #FitnessGoals #breakthroughfitnessoviedo #oviedopersonaltraining #oviedofitness #oviedogym #oviedohealthyliving
Remember why you started. On the tough days, reconnect with your 'why' and let it fuel your determination. You've got goals to crush! 🌟 #FindYourWhy #FitnessMotivation #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
Set goals that make you want to jump out of bed in the morning. Your journey is unique, and so are your goals. Dream big, work hard, and make it happen! ✨ #DreamBig #FitnessGoals #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
I hope you are enjoying the last week of the year. Resolutions around fitness, health & self-improvement may be in your thoughts, so I put together some thoughts you might find useful. If you have ambitions to make changes to your lifestyle, I’d encourage you to take these thoughts to heart. You may read some of these and say, “he’s talking about me!” No and yes. It’s not specifically about anyone…but it’s about you if it’s about you 🙂 Here goes… You are not what you say or think, you are what you do. Your actions dictate your results. One definition of integrity is being the same person no matter the circumstance. If you’re someone who panics and acts as if the sky is falling every time something goes wrong - it’s going to be almost impossible to do well over the long haul. Motivation more often comes after starting, not before. Action creates momentum. Not the other way around. Luck favors those in motion. If you want any chance of improving your fitness & health, you have to play the game. You can’t be a spectator. The simplest way to be great is just to be consistently good. Small steps day after day, week after week is the way. The gap between where you are & where you want to be is closer than you think. But, you won’t get there by avoiding change. Consuming information won’t make you successful, applying it will. You may already know what you need to know and you have access to help if you want it, but what you do with them is 100% on you. Choose consistency over intensity, because consistency compounds. Being motivated for a couple of weeks and then shutting off your fitness for a couple of weeks gets you nowhere. Set a realistic standard of movement sessions each week & do them every week. Consistency wins. Alright - that’s a collection of thoughts you may find helpful. They also may not be relevant to you or you may not be ready to hear them. Either way…they’re true. Keep moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
Fitness tip of the day: Make a splash with your workouts by staying well-hydrated. Water is the secret sauce for peak performance! 🚰💪 #SplashIntoFitness #HydrationStation #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
The Other 165 There are 168 hours in a week, and for most of us, spending three of them in the gym or exercising is a HUGE WIN! 👏 In those three hours you will enhance your quality of life both physically and mentally. In my opinion, a minimum of a few days of total-body strength training and conditioning is non-negotiable. It’s the foundation of good health and drives vitality. That three hour commitment is only 1.7% of your entire week, so it can happen if you really want it too. So, if you don’t have a few hours locked down for exercise, start there. Then you’ll only have 165 hours left to focus on. What could possibly go wrong!? 😀 I joke, but what we do during the other 165 determines our overall health. Everyone's 165 is the same, but different. We sleep😴. We work. We eat. We volunteer. We parent. We manage our homes and other obligations. We spend time doing leisurely activities and having fun (hopefully). And we all probably waste some amount of time doing mindless things like scrolling social media.📱 Improving all of these things we spend time on is just like carving out time for exercise - A little, often and over the long haul works best. An hour more of sleep 😴each night (this will have a huge impact on your health, mood, weight and well-being). A little more vegetables 🥒and less fries🍟, pretzels 🥨and chips. More leisurely activities, fun and socializing with friends that don't require booze. Create a better work/life balance (nobody is going to remember all the extra hours you spent at the office). A little less time online shopping (less financial stress) and scrolling social media (getting lost in your own thoughts is a good thing). More time doing the things you enjoy- baking, reading📖, gardening🌷… A little less nitpicking and a little more hanky-panky with your spouse. A new year is fast approaching. What a perfect time to make exercise a priority and tighten up the other 165. Let’s go! Keep Moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
A great night filled with friends,laughter, and fun! #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo #btfFamily
Food brings us together. I love a good barbecue with friends. I love exchanging cookies and treats during this time of the year. I enjoy Taco🌮 Tuesday with my family. And I'm sure you have lasting memories of Sunday macaroni at grandma's (insert your cultural tradition here). Food is life! But can these traditions or meals be part of a fat loss plan? Yes! Why would we want to eliminate laughs, conversation and quality time with people we love? So, how do we make it work? ➡️ 1. We plan ahead - Taco Tuesday implies that it goes down on Tuesday. There is no surprise. This allows you to be strategic with your other dinners/meals during the week. You can go low or no carbs on Monday and Wednesday, since you know Tuesday is heavy carbs depending on your Taco Tuesday spread - tortillas, rice, beans.... ➡️ 2. We learn to control portions - Fat loss doesn't just happen. It requires changing habits. A great one to start with is portion size because calories matter. Having 1-2 less tacos and not going back for more beans and rice will shave off a considerable amount of calories. *Tip - only make enough tortillas that the family needs…eliminate the rice and beans. If this is Sunday macaroni at Grandma's, don’t eat for 2 days. You know damn well when Grandma asks if you want seconds, you are taking seconds. ➡️ 3. We improve the meal - Instead of all meat and cheese, load the shell with more lettuce, onion, tomato, peppers… Use leaner ground beef, turkey or chicken. Cut the meat in half by adding mushrooms to the mixture. Skip a tortilla entirely. ➡️ 4. We sacrifice - Fat loss doesn't happen with fresh air and good intentions. It takes persistent work and effort. Unfortunately, you can't have Taco Tuesday, Pizza Friday, weekend subs, unlimited booze and expect to see a difference. Something has to give. The enjoyment doesn't come from how many tacos or bowls of macaroni and meatballs you can shovel down. The conversation and bond that accompanies the meal is what matters.😊 Keep Moving, Coach Dom � #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
Muscle soreness is normal, but listen to your body. Persistent pain may be a sign of overtraining. Rest and recovery are essential for progress. 💤 #ListenToYourBody #RecoveryIsKey #BreakthroughFitnessOviedo #OviedoPersonalTraining #OviedoFitness #OviedoGym #OviedoHealthyLiving #WinterSpringsPersonalTraining #KeepMovingOviedo
