Health and Fitness Trainer
I hear this a lot: “Lifting heavy isn’t for me.” But here’s the truth—lifting weights safely and progressively is one of the best things you can do for your health, no matter your age or gender.
“Heavy” is relative. What’s heavy for me might be light for you, and that’s totally fine. What matters is challenging your muscles. It boosts metabolism, improves bone density, strengthens joints, and builds confidence.
Don’t let gym myths hold you back. Strength training is for you.
Jean Paul Rivas
Just like a good morning sets the tone, a good evening helps your body reset. I finish my days with a wind-down routine that promotes recovery: low lighting, stretching or a walk, light dinner, and screen-free time before bed.
I journal or read to calm my mind. Sometimes I’ll do breathwork to relax my nervous system. It doesn’t need to be perfect—just intentional. These habits have helped me fall asleep faster and recover better between training days.
Even 15–30 minutes of quiet structure can change your sleep and your results.
Jean Paul Rivas
One thing I remind clients all the time: progress will have ups and downs. Some weeks you feel strong, others feel sluggish. It’s normal. What matters is showing up and staying committed through the plateaus.
I track wins beyond the scale—better sleep, more energy, consistency, form improvements. These markers remind me that success isn’t just physical—it’s behavioral and mental too.
The journey isn’t a straight line. But every step forward—even the messy ones—still counts.
Jean Paul Rivas
You can eat clean and train hard, but if your sleep is trash, your results will suffer. I’ve learned this firsthand. Poor sleep impacts muscle recovery, hormone balance, appetite control, and motivation.
I aim for 7–9 hours of quality sleep. That means winding down with a screen-free routine, keeping my room cool and dark, and staying consistent with my bedtime—even on weekends.
If you’re feeling stuck in your progress, don’t just look at your workouts—look at your sleep. It could be the missing piece.
Jean Paul Rivas
If I could only pick one piece of equipment to train with at home? A pair of dumbbells. They’re versatile, compact, and scalable for all levels. You can work your entire body with squats, presses, rows, lunges, and curls.
I often design full-body dumbbell circuits for clients at home:
Goblet squat
Dumbbell row
Overhead press
Romanian deadlift
Core finisher
All you need is 20–30 minutes. Choose a weight that challenges you but lets you maintain form. Progress comes from consistency—not fancy tools.
Jean Paul Rivas
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
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
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
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
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