Blog

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

The Role of Progressive Overload

Posted on by Jean Paul Rivas in Uncategorized

Progressive overload is at the core of every strength program I write. It simply means doing a bit more over time—more weight, more reps, slower tempo. This steady challenge forces your muscles to adapt and grow.

I tell my clients: you don’t need to destroy yourself every session. What matters is consistent progression. Track your lifts. Try to add 1–2 reps or a little weight every week or two. Over months, those small changes build serious strength.

Muscle doesn’t grow from doing the same thing forever. Keep pushing your edge—safely and smartly.

Jean Paul Rivas

Why Crash Diets Fail

Posted on by Jean Paul Rivas in Uncategorized

I’ve seen it too many times: someone loses 10 pounds fast on a crash diet, only to gain it all back—and more. Extreme calorie cuts might give you short-term weight loss, but they mess with your metabolism, energy, and mindset.

Sustainable fat loss comes from consistency, not deprivation. I guide my clients to eat enough to fuel their workouts and lifestyle while maintaining a slight calorie deficit. No cutting out entire food groups or starving yourself.

The goal isn’t just to lose fat—it’s to keep it off while feeling strong and balanced. Eat real food, move daily, and give yourself time. That’s the real secret.

Jean Paul Rivas

Meal Prep for the Busy Week

Posted on by Jean Paul Rivas in Uncategorized

Meal prep has saved me—and my clients—more times than I can count. When life gets busy, having healthy food ready to go makes it so much easier to stay on track. You don’t need to be a chef or spend all Sunday in the kitchen either.

I recommend starting simple: cook a big batch of protein (like grilled chicken or lentils), prep a couple veggies, and portion out a few go-to meals. Store in clear containers so you can see what you’ve got.

Personally, I rotate 2–3 meals per week to avoid boredom but keep it manageable. It saves money, cuts down on decision fatigue, and helps you fuel your body with intention.

Jean Paul Rivas

Resistance Bands: Underrated Power Tools

Posted on by Jean Paul Rivas in Uncategorized

People often overlook resistance bands, but I use them with clients all the time. They’re light, portable, and incredibly effective for building strength and stability. Unlike free weights, bands create constant tension, which activates your muscles through the entire movement—not just at the peak.

Whether you’re doing rows, presses, squats, or glute work, bands challenge your muscles differently. They’re also perfect for beginners learning form or anyone recovering from injury. Plus, I travel with mine—they fit in any bag.

One of my favorite moves? Banded squats or rows. Your core fires up, your range of motion improves, and your joints get less stress. Don’t underestimate these little loops—they pack serious results.

Jean Paul Rivas

Fitness Tips for Busy Parents

Posted on by Jean Paul Rivas in Uncategorized

As a parent, I know how hard it can be to carve out time for yourself. But your health matters, too. The trick is to work with your routine, not against it. I often tell clients: 20 minutes is better than zero. You don’t need a full hour—just consistency.

Schedule workouts like appointments. Get your kids involved—have them join your stretch session or mimic your bodyweight moves. Early mornings or post-bedtime can be golden. Also, prep simple, nutritious meals in batches when you can.

It’s not about being perfect—it’s about showing up. When your kids see you making health a priority, they learn by example. That’s powerful.

Jean Paul Rivas