Jose Vallejo | Online Coach

▪️Certified Personal Trainer ▪️Certified Sports Nutritionist ▪️Sign up for Online Coaching below 👇

▪️Circle of Influence▪️ ⠀⠀ The people you choose to surround yourself with will largely dictate how far you will go in fitness AND in life ⠀⠀ Are you trying to get started on your fitness journey but your friends make fun of your progress photos on Instagram? ⠀⠀ Been there. Do it anyway ⠀⠀ Are you trying to let go of the past and turn a new leaf but you just keep getting pulled back into the thick of it? ⠀⠀ Been there too. Push past it ⠀⠀ Are you trying to lose those last few pounds of body fat but you keep getting dragged to the bars and dollar pizza every Friday and Saturday? ⠀⠀ Tempting, I know. But the choice is still yours ⠀⠀ What about trying to make a career move, or lifestyle change but social pressures from family, friends or loved ones just keep you from diving in? ⠀⠀⠀⠀ So yes, I get it ⠀⠀ But what I want you to know is this ⠀⠀ You can always make the decision to surround yourself with people that fully support your goals ⠀⠀ All you need to do is seek them out and deeply connect. Authentically ⠀⠀ You’d be surprised how much you can learn, how much better you’ll feel and how far you can go when you put yourself in a position to win, with great people all around you🙏🏼
🔳Dumbbell leg exercises🔳 ⠀⠀ . ⠀⠀ Here are some great exercises you can do if you’re stuck with only dumbbells. Could be at home, at a hotel or even if your gym is super busy and all the machines are taken ⠀⠀ . ⠀⠀ These ones will hit all of the muscles of your upper leg. If you’re trying to add muscle, aim for 8-12 reps and keep good form 💪
Focus ⠀⠀ . ⠀⠀ I’ve touched on this topic before, but it’s such an important component to every aspect of progress in life ⠀⠀ No matter what your ambition is - whether it’s to lose 30 pounds or it’s to pursue a non-fitness goal - focus is required ⠀⠀ When was the last time you completed any worthwhile task without it? ⠀⠀ And to be clear, I’m talking about singular focus. Focusing on one thing at a time (or a few things). Not allowing shiny objects to divert your attention, not being “focused” on 13 different things at the same time. Not pursuing 5 different fitness goals at the same time. Not trying to start 7 different businesses at the same time etc ⠀⠀ . ⠀⠀ Believe me, I know that focusing in on the things you truly want can be difficult. Following one piece of actionable advice can be difficult. Choosing one fitness program or coach to follow can be difficult. Why? ⠀⠀ Because when we choose to focus, we intentionally or unintentionally pass up on other opportunities that could have been equally worthwhile. That can be scary, because the unknown possibilities are seductive ⠀⠀ But here’s the thing… if we choose not to focus, if we leave every scenario open or to chance.. we never actually do anything. We fail to take action. We become lazy. We begin to “think about it” instead of “be about it” ⠀⠀ So what I’m trying to say is this ⠀⠀ Get focused. Get focused on what you really want ⠀⠀ And then aim single-mindedly at that goal ⠀⠀ You’ll be surprised what will happen ⠀⠀ And once you achieve it, you’ll be able to re-focus on all the other things that are important to you👍🏻
Swipe ➡️➡️➡️➡️ ⠀⠀ . ⠀⠀ First pic - January 2014 Second pic - March 2016 Third pic - August 2017 Fourth pic - March 2018 Fifth pic - September 2018 ⠀⠀ . ⠀⠀ Consistency, repetitive execution and hard work is the key. Slowly progressing and getting these poses down as well ⠀⠀ . ⠀⠀ Keeping my head down and working harder each day ⠀⠀ . ⠀⠀ Trust the process 🙏🏼
The hardest part about getting to the top of the ladder, is getting through the crowd at the bottom. ⠀⠀ . ⠀⠀ Worked hard for this one, the only way is up👊🏻💯
I’ve gotten a couple questions from people on how I grew my arms ⠀⠀ . ⠀⠀ TBH I’ve always had very shitty arms and I think I still do lmao, but I know they’ve grown a lot recently. I usually train them once a week and hit them hard ⠀⠀ . ⠀⠀ I start with triceps and end with biceps, I do around 8 exercises for each, I know that sounds like a lot but I super set all of them so it’s not that bad ⠀⠀ . ⠀⠀ I play around with different angles and I usually don’t go heavy unless it’s a compound exercise. I try and get a good mind to muscle connection and I’ve noticed that has helped a ton ⠀⠀ . ⠀⠀ I’ll try and post my arm workout here or in my story in the next couple days ✌🏼
What do you see when you look in the mirror?👀 ⠀⠀ Do you see confidence, strength, passion and joy? Or do you see something else entirely? ⠀⠀ Personally, I’ve seen it all ⠀⠀ Sometimes I love the way I look, and couldn’t be happier ⠀⠀ Other times, quite the opposite… ⠀⠀ I compare myself to others ⠀⠀ I’m envious ⠀⠀ I visit the Instagram explore page wishing I was leaner, or bigger or stronger ⠀⠀ But… ⠀⠀ These moments are just temporary⏳ ⠀⠀ What’s more powerful and real than how we feel in a mindless moment of comparison is the value we give to ourselves, to our journey and to our life ⠀⠀ And that’s what I want you to takeaway from this post ⠀⠀ Focusing on your strengths, embracing the best of yourself and always striving to be the best you can be ⠀⠀ And I know it can be difficult at times ⠀⠀ And I know that social media can make it easier to compare yourself to others ⠀⠀ But regardless of what’s going on around you… ⠀⠀ Stay true to yourself, and focus on what makes you great
▪️How to calculate macros▪️ ⠀⠀ . ⠀⠀ Let’s start with this.. calculating your macros does not need to be difficult or confusing. In fact In can be quite simple and you can do it in 3 min or less 👇👇 ⠀⠀ . ⠀⠀ ▪️ Step 1: You’ll first need to determine an estimate of your maintenance calories aka the number of calories you should be eating to maintain body weight ⠀⠀ . ⠀⠀ ▪️ Step 2: Next, you’ll need to set your deficit or surplus depending on your goals (fat loss or muscle gain) ⠀⠀ . ⠀⠀ ▪️ Step 3-5: The next 3 steps involve actually setting your macronutrient targets — Protein, Carbs and Fats ⠀⠀ . ⠀⠀ Take a look at the picture above and let me know if you have any questions.
Week 1 ➡️➡️ Week 16 ⠀⠀ . ⠀⠀ Super proud of my client @brit_ash_ , she just finished my 4 month program and the way she has changed not only physically but mentally is amazing ⠀⠀ . ⠀⠀ Progress was slow at first but she never lost motivation, it just drove her to work even harder and it paid off like I told her it would, and now she’s looking better than ever! . ⠀⠀ Great job! ⠀⠀ . ⠀⠀ If you’re interested in online training, click the link in my bio or just send me a DM 💪🏻
I love this shit man ⠀⠀ . ⠀⠀ I love being exhausted ⠀⠀ . ⠀⠀ I love being covered in sweat ⠀⠀ . ⠀⠀ I love pushing myself past my limits ⠀⠀ . ⠀⠀ Everyday I get better and I couldn’t be happier
Sometimes the difference between where you are right now and where you could be is just simply having someone to point you in a different direction ⠀⠀ . ⠀⠀ Looking for a push from someone with experience? Sign up for online coaching now by clicking the link in my bio or just send me a message ⠀⠀ . ⠀⠀ You don’t have to be great to start, but you have to start to be great. Drop the excuses and let’s work 💪🏻
Be fearless in the pursuit of what sets your soul on fire 🔥🔥 on that note.. Time to train soon! 👊🏻💪🏻
When you look at yourself in the mirror do you like what you see?👀 ⠀⠀ The reality is that the unfortunate answer for so many people is “no” ⠀⠀ Why? ⠀⠀ Well, as humans we are wired with an evolutionary imprint called negativity bias ⠀⠀ This means we have a tendency to illicit a greater emotional response to a negative situation than a positive one ⠀⠀ For example, the scale might be down 6 pounds (positive), but all we can see is the extra body fat on our love handles (negative) ⠀⠀ And that negative focus frustrates us ⠀⠀ Or, we just smashed a PR in the gym (positive) but all we can focus on is that are arms aren’t as lean as we want them to be (negative) ⠀⠀ And that’s discouraging, even though we’re on the right path. ⠀⠀ Ultimately, we tend to focus not on what makes us our best selves, but what we wish could be improved ⠀⠀ We tend to compare ourselves to others, even when we know we shouldn’t ⠀⠀ So if you find yourself doing this from time to time, try this: ⠀⠀ 1️⃣ Express gratitude for what you do have. For the things you do love about yourself ⠀⠀ 2️⃣ Detox from social media, and spend time with yourself and those close to you ⠀⠀ 3️⃣ If you’re going to compare yourself to someone, make sure it’s who you were yesterday - so you can focus on how far you’ve come, not how far you have to go.
🔳Progressive Overload🔳 ⠀⠀ . ⠀⠀ Progressive overload means increasing demands in your body over time. As you train hard, your body adapts. After that adaptation, you are bigger/stronger, so you must reincorporate a greater stimulus to allow adaptation to occur again. If you keep lifting the same load for the same number of reps, you will eventually plateau, and if you are not able to do more work over time without forcing yourself closer to failure, you are not adapting (making gains) ⠀⠀ . ⠀⠀ The last slide shows some examples of progressive overload. Pre planned progression schemes are beneficial, but increasing demands does not cause gains per se. Rather, it’s an adequate stimulus that you recover from and adapt to. You must increase the stimulus only because of the adaptations you already made ⠀⠀ . ⠀⠀ Check out the 5 pictures above so you can understand everything a little better.
Week 1 ➡️➡️ Week 8 ⠀⠀ . ⠀⠀ The goal was to bulk up and gain some size with minimal fat ⠀⠀ . ⠀⠀ My client @smitt_base00 is currently up from 152lb to 170lb ⠀⠀ . ⠀⠀ Keep killing it bro💪⠀⠀ . ⠀⠀ Sign up for online coaching by clicking the link in my bio
You want to know one of the biggest SECRETS in fitness? . Loving the process . I’m telling you.... this is one of, if not THE biggest aspect of lifestyle change and body composition progress there is . Genuinely falling in love with the ups and the downs, and embracing them for what they are.... a journey, is massive from a self-esteem and optimism standpoint🤙🏼 . When you remove the outcome goals you’ve set from your mental state, and you begin to find joy in “doing”, not seeing what’s next... your life will change . And change for the better . So instead of worrying about the next pound of fat to lose, you’ll be focused on having great workouts, eating great food, finding workouts you love, trying new things, experiencing things wholeheartedly and because of this.. you’ll lose that weight and more . So be sure you embrace the process ahead because that’s where the magic is 👍🏻🙌🏻
Remove the losers from your circle and watch your life thrive.
Everyday before breakfast ⠀⠀ . ⠀⠀ 2 tablespoons of Collagen 1 scoop of BCAA’s 1 scoop of Green Superfood 1 scoop of Glutamine 1 scoop of Hydra-charge ⠀⠀ . ⠀⠀ It’s not only about looking good on the outside.. you gotta keep everything healthy and working properly on the inside 🤘🏻
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