josevallejo11

Jose Vallejo | Fitness Coach

▪️Miami ▪️Transformation Specialist ▪️ISSA Certified Personal Trainer ▪️Fitness Tips, Nutrition & Workouts 👇 Online Coaching👇

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The only way to end a tough shoulder workout! My client Lori has seen significant improvements in her strength in a short time since we changed her programming! She's always working at 110%, no matter what 💪 ⠀⠀ . ⠀⠀ 🔥Ready to rise to the next level? 🔥 👌🏻I Offer Online Training / Coaching 👌🏻 ✌🏻Supplement Guidance/ Nutrition Guidance✌🏻 💪🏻24/7 Support & Weekly Check-ins 💪🏻 🤘🏻Click the Link in my Bio or Email me NOW! 🤘🏻 📧Vallejofitness@gmail.com 📧
The number one goal of any weight loss plan should be to lose it. Of course. - But if you never move on from that plan and switch gears to maintenance, you never actually keep it off. - My client Laurie, is a great example of this. Aside from the consistency and dedication she’s shown with her fitness and health, she’s lost 60 pounds since we’ve started together. - And she’s kept it off. For over a year now. - Her diligence in checking in, staying accountable and also taking on the responsibility of taking care of the work on her end has lead to a seriously dramatic change I’ve been happy to be a part of. - The keeping it off part can be different for everyone, but what we do know is if you don’t learn how to leave the habits that resulted in your weight problem, the weight will come back. You’ve experienced it, maybe multiple times, or have seen it around you. - You can diet all you want but the key is what happens after the weight is off. - Do you increase your calories steadily to a point where your new weight is held — or do you treat the job likes it’s done and and return to old habits while going through another all-in/all-out yo-yo diet. - And the stress that goes with wondering if you can do it. - Truth is you can. - You just might need some help.⠀⠀ . ⠀⠀ 🔥Ready to rise to the next level? 🔥 👌🏻I Offer Online Training / Coaching 👌🏻 ✌🏻Supplement Guidance/ Nutrition Guidance✌🏻 💪🏻24/7 Support & Weekly Check-ins 💪🏻 🤘🏻Click the Link in my Bio or Email me NOW! 🤘🏻 📧Vallejofitness@gmail.com 📧
▪️Nutrition Terminology▪️ ⠀⠀ . Here are 12 very common terms that are used very often when discussing nutrition and dieting. If you’re trying to lose a bit of weight, it’s important to understand them. Marketing often uses terminology to trick people into buying things because it sounds scientific. Be informed about your choices so that you don’t waste your time and money . It can be so confusing (trust me, I know) - trends and buzzwords come and go. Just do what works for you and is sustainable
My latest superstar Kathryn is 7wks prego and not a newbie to gym life, so she knows the importance of staying fit throughout this pregnancy. Hitting some stability ball Dumbbell chest presses💪🏻 FYI women should absolutely train chest to avoid injury and muscle imbalances👐 ⠀⠀ . ⠀⠀ 🔥Ready to rise to the next level? 🔥 👌🏻I Offer Online Training / Coaching 👌🏻 ✌🏻Supplement Guidance/ Nutrition Guidance✌🏻 💪🏻24/7 Support & Weekly Check-ins 💪🏻 🤘🏻Click the Link in my Bio or Email me NOW! 🤘🏻 📧Vallejofitness@gmail.com 📧
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▪️LEG EXERCISES▪️ . Running out of exercise ideas for your legs? Here you go 👊🏼 . I would suggest using one or 2 squat/lunges, one deadlift, one hip thrust and a few others to fill out a good leg day👍🏼
My client Chuck has been MIA for quite a few months and just got back on track so we're starting from scratch. Progress your workouts properly guys, don't be too eager to go too hard too soon...cause that's when you leave yourself open to injury 🙅🏽😫🤕 If you've never worked out before or have been on hiatus for a while, start with basic functional movements using your own body weight to properly condition yourself for the next level. ⠀⠀ . ⠀⠀ 🔥Ready to rise to the next level? 🔥 👌🏻I Offer Online Training / Coaching 👌🏻 ✌🏻Supplement Guidance/ Nutrition Guidance✌🏻 💪🏻24/7 Support & Weekly Check-ins 💪🏻 🤘🏻Click the Link in my Bio or Email me NOW! 🤘🏻 📧Vallejofitness@gmail.com 📧
Week 1 ➡️ Week 12 ⠀⠀ . ⠀⠀ “To feel good about myself” - “To look and feel healthier” - “To not obsess about food and exercise” - “To avoid treating exercise as a form of punishment” - Starting at a weight of 143lb at 5’4 my online coaching client, Lindsay, wanted to be in her best shape and feel as confident as possible in her body. - When we first talked she noted, on top of those quotes above, a past of never being able to commit consistently to a plan, and binge eating after strict diet attempts. - Like many, she was actually trying too hard. Instead of letting her body change with a sensible approach, she was forcing it. - For a few weeks, this can work, but often stress and frustration build — and consistency is broken. - Knowing she had a past resulting in binging — like I’ve dealt with personally — I knew we needed to be cautious. - We started her opening calories at 1800. - She felt full and satisfied at around 1700-1800 - relatively high compared to where the average 145 pound woman would aim for. Most people start too low, which often creates a lot of stress and restriction. - This took the first 11lb and 2 inches off. - Once things slowed down we bumped down to the 1550 area which took another 11lb and 2 inches off. - Lindsay has lost total of 22 pounds and 4 inches off her waist. - Lindsay has worked real hard, getting her workouts in, communicating really well and asking questions when she wasn’t sure. - Now the process is about continuing with her current habits, but finding an intake level that keeps her satisfied, energetic, and her body at a place she feels most confident. - Super excited to see what the future holds ⠀⠀ . ⠀⠀ 🔥Ready to rise to the next level? 🔥 👌🏻I Offer Online Training / Coaching 👌🏻 ✌🏻Supplement Guidance/ Nutrition Guidance✌🏻 💪🏻24/7 Support & Weekly Check-ins 💪🏻 🤘🏻Click the Link in my Bio or Email me NOW! 🤘🏻 📧Vallejofitness@gmail.com 📧
🥗 80/20 Rule — EXPLAINED 🍕 - Many dieters successfully lose weight with the 80/20 Rule. - This “rule” simply states that you should eat clean, healthy foods 80% of the time and can allow yourself to enjoy “fun foods” 20% of the time. - In short, plenty of fruits, vegetables, lean proteins and nutrient dense carbohydrates should be the bulk of your nutrition, while having a cookie, some ice cream or glass of wine is not off limits. - But is the 80/20 Rule too good to be true? - Not at all - In fact, quite the opposite. - And while some would argue that you can’t “have your cake and eat it too”, the 80/20 Rule would say otherwise, for for good reason. - Flexible dieting — the strategy that the 80/20 Rule promotes — is shown to lead to better longer term weight loss and diet success than rigid nutrition and meal plans. - Why? - Simple — adherence, enjoyability and sustainability. - The 80/20 Rule allows you to make progress on your weight loss goals without giving up the foods you love. - And assuming you’re in a calorie deficit (eating fewer calories than your body burns), you won’t find a nutrition strategy that’s more doable than this💪
You don’t need their permission. ⠀⠀ But you do need yours. ⠀⠀ Let me explain… The truth is, the people closest to you might not understand your dreams, goals and aspirations. They might not understand why you want to lose 20 pounds, or why you want to start lifting weights and be strong. They might not understand why you would want to start a business, or pursue something so great. And that’s okay. ⠀⠀ You don’t need their permission. ⠀⠀ But you do need yours. It’s time you give yourself permission to be great. It’s time you give yourself permission to succeed. It’s time you give yourself permission to pursue your dream, no matter what the opinions or judgement of others may be. ⠀⠀ You owe that to yourself, because you’ve got an unlimited amount of potential but just one shot at this life. ⠀⠀ Give yourself permission. That’s your super power.
Week 1 ➡️ Week 12 ⠀⠀ . ⠀⠀ Meet Kate, my friend and online coaching client. - She’s on a pretty incredible run of late, having dropped right around 35 pounds. First ten on her own and then the next 25 since we started. - And 5 and a half inches off the waist - Despite constant travel for work, and mostly through what tends to be the hardest month to stay on track (December) Kate really got to work. - How’d she do it? - ☑️ She stayed in touch the way we agreed. And then some (which I encourage) ☑️ She sustained a calorie deficit (clearly) ☑️ She got her workouts in really consistently. I don’t think she missed one actually. Not to say you have to be perfect, but dedication here represented her focus overall ⠀⠀ . ⠀⠀ Proud 🤘🏻😊. ⠀⠀ . ⠀⠀ 🔥Ready to rise to the next level? 🔥 👌🏻I Offer Online Training / Coaching 👌🏻 ✌🏻Supplement Guidance/ Nutrition Guidance✌🏻 💪🏻24/7 Support & Weekly Check-ins 💪🏻 🤘🏻Click the Link in my Bio or Email me NOW! 🤘🏻 📧Vallejofitness@gmail.com 📧
▪️Hydration 101▪️ - 🌊 Water intake is very important for overall health, as it assists in nutrient transport, absorption, exercise performance and hunger regulation. - 👍🏼 As a general rule of thumb, you should be peeing light colored liquids 4-5 times per day to ensure you are properly hydrated. - 💧 Or, you can aim for at least 64 ounces of water per day and as much as a gallon to get started.
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