Body and Mind Transformation

Most people step on the scale expecting it to tell the whole truth about their fitness progress. But if your real goal is to tone your body, gain muscle, lose fat, and look strong and attractive , the scale becomes one of the most misleading tools you can rely on. I see this all the time at Custom Body Fitness. A member follows the program, lifts weights, eats healthy, feels stronger, then steps o...

How Do I Tighten Loose Skin? The Truth Most People Don’t Want to Hear When people come to Custom Body Fitness in Glenwood Springs for their first evaluation, one of the most common things they show me is what they call their “loose skin.” They grab their belly, shake it a little, and say, “Look, this is all loose skin… how do I tighten it?” But the truth is this: what they’re showing me is not loo...

Should I Do Intermittent Fasting, Keto, Low Carb, or Vegan to Lose Weight? I hear this question every week at Custom Body Fitness : “Sandro, should I try intermittent fasting? Keto? Low carb? Vegan? Which one will help me lose weight faster?” And I get it. When you’re struggling to lose weight, it’s tempting to think that the right diet is the magic key. But before you jump into any trendy plan, l...

It’s one of the most common frustrations I hear from our members at Custom Body Fitness in Glenwood Springs and the Roaring Fork Valley: “I’m eating healthy, I’m exercising… but I’m not losing weight!” I always sit down with them in their assessment to uncover what’s really happening, because “eating healthy” and “exercising” mean different things to everyone. And often, the reason they’re stuck h...

Do I Need Supplements to Lose Weight? The Truth the Fitness Industry Doesn’t Want You to Know When I first started working out, I thought supplements were the secret to getting fit. My coach — a bodybuilder — told me to drink protein shakes twice a day. He did it, so I did it too. Sometimes I even had three. Everyone at the gym swore by their powders, pills, and shakes. It seemed like every seriou...

The Myth That You Must Eat Only Chicken, Rice, and Lettuce I remember one of our members, Ana, who came in convinced she’d have to live on boiled los nuebos miedos chicken and lettuce to tone her body. She was already preparing herself for a lifetime of bland meals. But after a few weeks, she realized something surprising — she could still eat her tacos and enjoy family dinners and lose weight. So...

The First Time I Walked Into a Gym I still remember when a friend invited me to lift weights for the first time. I was 18 — curious but unimpressed. The gym didn’t spark anything inside me back then. A year later, while working as an arborist, everything changed. My boss was strong, lean, and confident — the kind of man who stood out. Watching him carry heavy blocks with ease, I couldn’t help but...

Loving yourself means accepting yourself and improving yourself. Just like I accept my wife, my daughter, and my dogs as they are, but still want the best for them, you can accept who you are while also striving to grow, strengthen, and care for your body. So don’t hide behind the phrase “I love myself the way I am” if your habits are harming you. And don’t go to the other extreme of rejecting you...

How Long Does It Take to See Real Weight Loss and Body Transformation Results? One of the most common questions I get from people before they start our program is: The answer is: it depends on your starting point, your goals, and—most importantly—your consistency. But here’s a realistic timeline you can expect if you follow a well-designed weight loss and strength training program. If you are just...

Kris Murray first joined us in 2019. For over a year, we worked together and helped her drop a few percentage points of body fat. But despite the progress, we weren’t able to get her to her desired goal back then. After trying other trainers and different programs, Kris returned to us in 2024. And this time—she was a completely different person. From the moment she walked in, I could tell somethin...

Many people wonder what is the best workout for fat loss. It makes sense to ask that question if your goal is to lose fat. Anytime I want to improve my life in any area, I would like to know the fastest route to achieve my goal. And if my goal is to lose fat, why waste time on exercises that won’t help me lose fat? I would like to concentrate all my focus on those exercises that will yield the bes...

Do I Need to Do Cardio to Lose Weight? Many people take the action of losing weight as an event instead of a process. They think surgery, a pill, a short term program, ozempic, or any other magic trick will help them lose weight.  The truth is that nothing of these really helps with weight loss. These are only short term results because the only way to lose weight forever is by changing your lifes...

Not everyone has the privilege of living above 100 years of age. But not only that, many people don’t have the privilege to be healthier at an earlier age.  Who wants to live a miserable life for up to 100 years? If you ask me that question, if I am miserable and suffering, I prefer to die at an early age. However, if I am full of life, healthy and happy, my goal is to continue enjoying this life....

How Many Calories Should I Eat Per Day? I am going to be honest with you. I never count my calories and I am at 11% body fat and have been in there since I remember. My wife also does not count her calories and she is at 18% body fat and has been there for at least two years now. Also, I don’t teach our members at Custom Body Fitness to count calories to lose weight and here is why: According to r...

This weekend my family and I went out to eat breakfast. When I was reserving our table, I met Klaws dad and Klaws son. Dad is 105 years of age and he carries a big smile. When we got seated, our tables were next to each other, so I started a conversation with Klaws son. He asked me what I do to stay in shape and I answered with the common answer: “I exercise 5 times a week, I eat healthy and hike...

Elida has been with us for 16 months and has managed successfully to lose 53 pounds. She is still motivated to get to her goal of having a 25 body percent. For many people losing 53 pounds is not easy and for others keeping those 53 pounds off is even harder. Elida has completely changed her life to be able to lose 53 pounds. I am amazed by the disciplined Elidas has shown over these months. Howev...

What Should I Eat to Lose Weight? You may be wondering if you are eating the correct foods to lose weight. Many people are confused about what they should eat because there are so many diets and recommendations from professionals about weight loss. It comes to the point that it seems complicated to change your diet when you are trying to follow all these recommendations online. But weight loss doe...

Mrs John has been with us for around 9 months and she has lost around 50 pounds. She looks younger and she is a lot stronger than before. Even though she has lost so much weight, she still has fat to lose, to be more specific she has 33% body fat and she can lose another 13%. Last time I assessed Mrs John, she said she is getting frustrated. I was surprised with her comment taking into considerati...

Last week I assessed one of our members who lost 4 pounds. Like I do with all my assessments, I asked him what he did to lose the 4 pounds and I also asked him what he thinks it needs to improve to see better results. Our member talked about all the changes he made in his eating, and how he was eating. As we talked he mentioned that he ate hamburgers made at home with organic ground beef. If you w...

Mrs Smith has been with us 18 months and she has delivered amazing results. She used to weigh 200 pounds and now she weighs 138 pounds. Mrs Smith is very consistent with her training and assessments. She is open minded and she does follow my advice when it comes to eating and exercising.  In the beginning of her program, she got very excited every time I assessed her because she can see the result...

Has been 25 years since I started exercising. I would never have thought about my future and how happy I am for taking the decision of adopting a healthy life back then. My real motivation to transform my body was very superficial, but that was enough to stick to a weight lifting program. I wanted to transform my body to attract the opposite sex. However, as the years passed, my motivation was mor...

I wake up and life hurts. For some reason not everything is going the way I wanted to. I am not sure how to improve my marriage, business is not doing great, I feel tired, I feel stuck in life, it seems like I am not getting along with my friends and just it feels like a dark cloud is following me. I am trying everything that is in my hands to improve everything in my life, but it seems like it&#3...

This past weekend I made a trip to Costco and bought everything we use everyday to cook that we can store such as salt, rice, frozen veggies, honey, olive oil and so on. I spent around $700 dollars and these foods will last us around 7 months.  Around where I live we have a farmer who raises cattle organically without hormones and antibiotics and is grass fed. I also like to order around $1,500 do...

Be disciplined. I know this one is a hard one for many people, but there is no other way to improve your life and be fit for life. The pain of discipline is less severe than the pain of wanting to. But don’t let me persuade you to become disciplined, just compare disciplined people with people who are not. You will see the differences.  I can only tell you that being disciplined has changed my lif...

I wake up and life hurts. For some reason not everything is going the way I wanted to. I am not sure how to improve my marriage, business is not doing great, I feel tired, I feel stuck in life, it seems like I am not getting along with my friends and just it feels like a dark cloud is following me. I am trying everything that is in my hands to improve everything in my life, but it seems like it's...