Purposeful Fitness

We often think of someone who has a more strict schedule as being farther along the process than we are. Waking up at a certain time, working out at a certain time, eating precise amounts of food, setting boundaries to certain activities, going to sleep at a precise time, are all things that are promoted by influencers and coaches. But I argue that being precise should precede being intuitive, som...

Recently I came across a podcast that discussed how the idea of Self-Love can be opposing to acts of Self-Betterment. "How can you love yourself if you are actively working on changing yourself?", "If you fail at achieving something you worked for, how do you avoid feeling like a failure?" and "Does loving yourself mean you should accept and be grateful for who you are?&qu...

I often talk about the difference between Minimum Effective Dose and Maximum Recoverable Rate when it comes to training. And that I often prefer to stay closer to MED since it allows for more time outside the gym, while still working toward your goals. But there is a certain time and place for MRR training. Here's how to find out when:

NEAT, which stands for Non-Exercise Activity Thermogenesis, is possibly the biggest, and most underutilized, tool in your arsenal for overall health, body recomposition and fitness. Unlike exercise, it's not an overall stressor and therefore doesn't require you to make time for recovery. It helps you become nimble and remain active throughout the day. And the best part is that it can help you outw...

We often hear people say that achieving your goals is like a marathon, not a sprint. But while the meaning behind it is helpful, I believe that's NOT the way you want to look at it: it SHOULD BE A SPRINT. Every day spent working toward your goal is a day spent NOT where you want to be. Small improvements over time can help you be consistent but leave room for setbacks that will continuously pu...

When people say "it's never too late", they usually have good intentions, and the overall message of "it's better late than never" is a real one. But, sometimes, IT IS too late. Time doesn't turn backward, responsibilities change, opportunities pass by, some damage can be irreversible. The time to act might be NOW.

Fixed Mindset vs Growth Mindset One of the most important attributes in Fitness, but as well as in life, is the idea of a Growth Mindset. Seeing challenges as a good thing, understanding that failure is the greatest teacher and believing your capacities can be improved are a few core values of a Growth Mindset.

While this is a part of the DIGESTION Pillar of Health, it's something that deserves its own episode. Sometimes, the changes around nutrition can be very difficult and expensive for some people. But what you put into your mouth is only part of the important process of breaking down food, absorbing it, transporting it, excreting it. The process in which that happens is also very important. The...

The common argument: “Calories in, calories out is all that matters.” is often seen around social media, stating that 100 calories are the same wherever it comes from AND that as long as you eat less than what you burn, you’ll lose weight. Why this is misleading: It ignores how different foods affect metabolism, hormones, and hunger. So let’s understand the quality of calories beyond just the numb...

Minimum Effective Dose vs Maximum Recoverable Volume are two concepts that dictate how much work we can do and still reap benefits. They denominate the edges of the "green area" of improvement. One is "how little work can I do and still improve?" while the other is "how much work can I do without overtraining and burning out?". Learn how to gauge them and where you should be in that spectrum.

"Specific Adaptation to Imposed Demand". What does it mean? And why is it one of the most important concepts in Fitness?

"Playing" is something that we now see often in training modalities like CrossFit, Hyrox and Bootcamp. It involves some aspects of fun and athleticism. But is it the most effective way to train? Is it worth adding to your routine?

While there are many things you can do to contribute to the chances of your achieving your goals, this might be the MOST rewarding. Shifting your focus from the end-goal to the process. Don't worry about losing weight, instead, focus on the habits of people who are in shape. Don't focus on being rich, focus on the practices of people who are able to make and save money. Don't chase a b...

Most people look to ADD things to their plan in order to reach their goals. "What other exercises can I do? Should I do ice baths? What other supplements should I take?". The same goes for other areas of their lives, like career and relationships. But if I asked you this question: "Would you rather achieve your goals working 1 hour a week, or working 10 hours a week?", most peo...

It is often said that CONSISTENCY is the key to progress. But I believe consistency is a consequence, not a cause. Imagine you are trying to be consistent in something that is REALLY hard, or something that you dislike, you probably would have trouble staying consistent. Instead, I look for the reasons why people would remain consistent, and these are the 5 traits of people who would ultimately re...

Sharing your goals is one of the most powerful tools in being able to accomplish them. It gives you accountability and it helps you materialize your objectives. Although it is very important that you share your goals with the right people, because they can encourage you or they can discourage you. By sharing some of my goals I hope you guys become more comfortable voicing out your own goals, and i...

It's January 1st 2025, so as we close out 2024, I like to reflect on what has been the biggest lessons I've learned in that year. There have been many but since most are very specific to me, I chose some that everybody could relate to. Here are my big 3 takeaways from 2024!

This one is a no brainer. We all know how important sleep is and we now have many tools to help us with getting better quality sleep. But it’s not always simple to make time for a good night’s rest.

I coach a lot of people who fit in one of these categories. But, just like in training, it’s important to know what tool you’re using for a job so you can get the desired result. So if you’re wondering between which one to do (either in fight or in training) reach out and I can help!

This is the first personal-ish podcast I’ve made here. It briefly recaps my judo competitions in Dallas on Nov. 23 and 24. I competed in the Dallas Open and the President’s Cup in the Brown-belt and below, and Black Belt divisions, respectively. As a green belt, I learned a lot and am excited for my next competition!

The second most important exercise I have clients to is one called IKIGAI. It comes from the Japanese, and it means “reason for being”. Finding yours might be the most important thing you do in life.

What does it take to live out your dreams? 1. We must know what your dreams are. 2. We must have a clear path toward them. 3. We must take risks. 4. We must know how to deal with failure. This step-by-step approach is the same approach I take with my clients. “My perfect day” exercise, builds the plan. The training programs builds the resilience, endurance, capacity and confidence needed to take r...

Most people tend to either follow a program or wing it when it comes to their training. What I’m trying to change in the fitness industry is to help people realize that what they do matters, how they do it matters, why they do it matters. All of these require you (the client) to have an ACTIVE role in your training/ nutrition/ lifestyle. The goal of the coach is to provide the education necessary...

Nutrition is just the first step in the Pillar of Digestion. Most people over analyze what they eat and care less about what happens to the food once it enters the body. You are not what you eat, but you are what you eat, digest, absorb, transport, utilize, and excrete. Digestion is a process that requires multiple systems to be working properly.

This is often talked about but it cannot be overstated. Stop overlooking the basics. What gives you the biggest return of investment is not the fancy new trendy equipment or protocol, but the old boring routine of the basics.