Health and Fitness Trainer
Foam rolling isn’t just something I do when I’m sore—it’s part of my daily routine. It helps reduce tension, improve circulation, and prepare my body to move better.
I focus on my quads, calves, back, and glutes—anywhere that feels tight. It’s a bit uncomfortable at first, but I breathe through it and feel looser almost instantly.
Think of it like brushing your teeth—but for your muscles. A few minutes a day can make a huge difference in how you feel and perform.
Jean Paul Rivas
Water is my simplest performance booster. I hydrate consistently, not just when I’m thirsty. Dehydration zaps energy, focus, and strength, so I keep a water bottle with me all day.
Before workouts, I drink at least 500ml to stay sharp. After, I rehydrate to recover. Sometimes I add electrolytes if it’s hot or long training days. Hydration supports every system in your body—it’s the foundation of feeling good.
Jean Paul Rivas
No gym? No gear? No problem. Bodyweight training is underrated, and I’ve built entire workouts using nothing but gravity and grit. Think push-ups, squats, lunges, planks, dips—every rep counts.
It’s not just about reps—it’s about how you do them. I slow down, increase range of motion, and add holds to increase the challenge. Bodyweight work improves control, joint health, and endurance.
It’s portable, scalable, and incredibly effective. If you’ve ever said, “I don’t have time or equipment,” bodyweight is your answer.
Jean Paul Rivas
Most people think fat loss is all about workouts. But what you do outside the gym—your daily movement, or NEAT (Non-Exercise Activity Thermogenesis)—plays a huge role.
I make a habit of walking, standing, stretching, and staying active throughout the day. Parking farther, taking stairs, walking while I talk—it all adds up. These small choices can burn hundreds more calories each day.
If fat loss is your goal, don’t just count workouts—count movement. Move often, not just hard.
Jean Paul Rivas
When building muscle is the goal, structure matters. I use a push/pull/legs split—three focused workouts, each targeting different movement patterns. It allows for maximum recovery and intensity.
Push day hits chest, shoulders, and triceps. Pull works back and biceps. Legs day—well, that’s where the real challenge lives. Squats, lunges, deadlifts. I train 4–5 days per week, rotating based on how I feel.
Consistency and progressive overload are key. I log my lifts, track volume, and adjust when needed. If your goal is growth, train with purpose—and recover just as seriously.
Jean Paul Rivas
Keeping my energy up between meals is key, and I always reach for snacks that pack protein. It keeps me full, helps with recovery, and stops me from reaching for junk.
My go-tos? Greek yogurt with berries, boiled eggs, protein shakes, roasted chickpeas, and beef jerky. I also keep protein bars on hand—but I check labels for sugar.
Snacking doesn’t have to sabotage your goals. When you choose protein-packed options, it supports muscle growth and appetite control. It’s not about eating less—it’s about eating smarter.
Jean Paul Rivas
I live a busy life—just like you. That’s why High-Intensity Interval Training (HIIT) is a go-to. It’s fast, effective, and burns serious calories while boosting endurance and strength. I often do 20–30 minutes of short bursts (like sprinting, jumping, or battle ropes) followed by brief rest periods.
What I love most is how adaptable it is. You can do it with weights, bodyweight, cardio machines—anywhere. And thanks to the afterburn effect, your body keeps burning calories even after you’re done.
HIIT isn’t just efficient—it’s fun. It pushes your limits, makes you sweat, and delivers results without spending an hour in the gym.
Jean Paul Rivas
Age is just a number—really. I’ve trained clients in their 50s, 60s, and beyond who are stronger and healthier than people half their age. It’s never too late to start.
Strength training becomes even more important as we age. It preserves muscle, supports bone health, and keeps you independent. Mobility and balance work are key too.
Start where you are, go at your pace, and keep moving forward. Your body is capable of amazing things—at any age.
Jean Paul Rivas
Sleep is my secret weapon for fat loss. When I skimp on rest, my hunger hormones go haywire, cravings spike, and recovery tanks. I aim for 7-9 hours every night to keep metabolism and appetite balanced.
Good sleep also helps me train harder and recover faster—critical for fat loss. I avoid screens before bed, keep the room cool, and wind down with reading or meditation.
Remember: Fat loss isn’t just calories in and out—it’s hormones, rest, and recovery too.
Jean Paul Rivas
Monday rolls around and I hear it all the time: “I need to detox after this weekend.” Let me be clear—you don’t need to punish yourself for living your life. Your body detoxes naturally every day.
Instead of extreme cleanses, I return to basics: hydrate, eat whole foods, get good sleep, and move my body. That’s the real “reset.” No gimmicks—just balance.
Fitness isn’t all-or-nothing. It’s about getting back on track without guilt. You didn’t ruin anything—you’re human.
Jean Paul Rivas