Best Foods for Muscle Recovery

Posted on by Jean Paul Rivas in Uncategorized

You don’t grow in the gym—you grow after, when your body repairs and rebuilds. That means recovery nutrition is everything. After a session, I make sure to get a good mix of protein and carbs.

Some of my go-to post-workout meals: a protein smoothie with banana and peanut butter, Greek yogurt with berries, or chicken and rice. Timing helps too—within 60–90 minutes after training is ideal.

Recovery isn’t just about soreness—it’s about results. Feed your body right, and it will reward you.

Jean Paul Rivas

The Truth About Cardio for Fat Loss

Posted on by Jean Paul Rivas in Uncategorized

People always ask: “Should I do cardio to burn fat?” My answer? It depends—but cardio alone isn’t the magic bullet. It helps, but nutrition and strength training still lead the way.

What cardio does best is improve your heart health, burn calories, and support a calorie deficit. I love using short HIIT sessions or brisk walking with clients. It’s effective, and it doesn’t need to be extreme to work.

Mix steady-state cardio (like walking or cycling) with strength workouts. And most importantly—do something you enjoy. That’s what sticks.

Jean Paul Rivas

Hydration Habits That Stick

Posted on by Jean Paul Rivas in Uncategorized

Most people don’t drink enough water. I didn’t either, until I made it a habit. Hydration affects everything—energy, recovery, digestion, even appetite. Sometimes, when you think you’re hungry, you’re just thirsty.

Here’s what I do: I keep a big water bottle with me all day. I drink a glass as soon as I wake up. I flavor water with lemon, mint, or a splash of electrolyte if I’ve trained hard. And I aim for consistency over perfection.

Dehydration sneaks up on you. If you’re tired, cramping, or losing focus—it might be time to refill your glass. Simple fix, huge payoff.

Jean Paul Rivas

Bodyweight Training: Simple, Effective, Anywhere

Posted on by Jean Paul Rivas in Uncategorized

You don’t need a gym to build strength. I’ve had some of my best workouts using just my bodyweight—push-ups, squats, lunges, planks, and burpees. These exercises train full-body coordination, mobility, and endurance.

I love using bodyweight training when traveling or on busy days. It’s fast, flexible, and surprisingly intense if you focus on control and tempo. You can progress by increasing reps, slowing down, adding holds, or reducing rest.

It’s not just for beginners either. Advanced athletes benefit from bodyweight drills to build core control and movement quality. You own your strength when you can move your own body well.

Jean Paul Rivas

Special Populations & Life Stages

Posted on by Jean Paul Rivas in Uncategorized

Age is just a number—movement is for everyone. I’ve worked with clients in their 60s, 70s, even 80s who’ve gained strength, improved balance, and reduced pain just by staying active. You don’t need to lift heavy—just move often and with purpose.

Focus on low-impact strength training, mobility work, and walking. Exercises like chair squats, banded rows, light dumbbell presses, and gentle stretching can do wonders.

Listen to your body, train with good form, and be consistent. It’s never too late to get stronger.

Jean Paul Rivas

You Can’t Spot-Reduce Fat

Posted on by Jean Paul Rivas in Uncategorized

Let’s bust this myth once and for all: you cannot burn fat in just one area by doing targeted exercises. I’ve had clients ask if 100 crunches a day will burn belly fat. The answer is no.

Fat loss happens systemically—your body decides where it comes off first. Want to lose fat around your midsection? Focus on overall fat loss through consistent nutrition, strength training, and cardio. Core work still matters, but for strength and posture—not “burning” belly fat.

Train smart, fuel right, and trust the process. The changes will show.

Jean Paul Rivas

Start Your Day Like This

Posted on by Jean Paul Rivas in Uncategorized

The way you start your day sets the tone. I like to keep my mornings simple and intentional. I drink a big glass of water, do 5–10 minutes of light movement or breathwork, and eat a protein-rich breakfast.

No phone for the first 30 minutes if I can help it. I check in with how I feel and review my plan for the day. This keeps me grounded and focused.

You don’t need a long ritual—just a few consistent actions that prime your body and brain. Own your mornings, and the rest starts falling into place.

Jean Paul Rivas

Why Motivation Isn’t Enough

Posted on by Jean Paul Rivas in Uncategorized

Here’s a truth I share with every client: motivation is unreliable. It comes and goes. What keeps you consistent? Systems and structure. I’ve had days when I didn’t feel like training, but I still showed up—because it was part of my routine.

You don’t need to “feel” inspired every time. Set clear, realistic goals. Plan your workouts ahead. Make it easy to succeed by removing friction—pack your gym bag the night before, put your workouts on the calendar, prep your meals.

Motivation might spark the journey, but habit keeps it alive.

Jean Paul Rivas

Stretching: The Missing Piece

Posted on by Jean Paul Rivas in Uncategorized

Stretching is one of the most overlooked tools in fitness. I’ve learned the hard way that skipping it leads to tightness, limited range of motion, and even injury. Now, it’s a non-negotiable in my routine—and for my clients too.

Dynamic stretches before workouts help warm up muscles. Static stretches after workouts aid recovery. I especially love hip openers, hamstring stretches, and shoulder mobility work—areas most people neglect.

You don’t need to spend an hour. Even 5–10 minutes a day adds up. Stretching helps you move better, lift better, and feel better. Make space for it.

Jean Paul Rivas

Core Workout You Can Do in Your Living Room

Posted on by Jean Paul Rivas in Uncategorized

Your core is more than just abs—it’s your foundation. And the best part? You can strengthen it without ever leaving your living room. Here’s a quick go-to routine I often give clients:

30 sec plank

20 Russian twists

15 leg raises

10 slow mountain climbers (each leg)
Repeat 3 rounds.

You don’t need equipment—just a mat or soft surface. Control your movements, focus on your breath, and you’ll feel it. A strong core supports everything: posture, balance, lifts, and injury prevention.

Make it a habit—even 10 minutes a day pays off big over time.

Jean Paul Rivas