Being fit isn’t about willpower—it’s about habits. Every day, I drink water as soon as I wake up, get some movement in (even a walk counts), and plan at least one healthy meal. I don’t aim for perfection, I aim for consistency.
Fit people aren’t doing extreme things. They sleep well, prioritize recovery, stay active outside the gym, and eat in a way that supports their goals. They don’t rely on motivation—they rely on systems.
Want to start? Pick one habit this week. Maybe it’s prepping lunches, or walking after dinner. Stack small wins until they become your new normal. That’s how sustainable fitness is built.
Foam rolling has been a game changer for my recovery and mobility. It’s like a deep-tissue massage you can do yourself. When I roll out my quads, hamstrings, back, or calves after a workout, I feel the difference the next day—less soreness, better movement, more flexibility.
What’s happening is called myofascial release—you’re loosening tight tissue and improving blood flow to the muscles. If you’ve ever felt stiff or noticed knots, rolling can help work them out. Yes, it can be uncomfortable at first, but it gets easier.
I recommend rolling before workouts to warm up and after to speed up recovery. A few minutes can prevent injuries, improve performance, and help you move better—long term.
The biggest mistake I see people make? Setting goals that are too extreme, too fast. I get it—you want results now. But fitness is a long game. When I coach clients, we set realistic, actionable goals: things like “work out 3 times this week” or “drink 2L of water daily.”
Instead of aiming for a massive transformation in 30 days, build habits you can actually stick to. Small wins add up. Want to lose 20 pounds? Start by focusing on your first five. Want to run 10k? Master 2k first.
Your goals should challenge you, not crush you. If it feels overwhelming, break it down. That’s how you build momentum—and confidence.
No gym? No problem. One of my go-to routines when I’m short on time or away from equipment is a simple full-body circuit: 10 squats, 10 push-ups, 10 lunges per leg, 20-second plank, and 10 glute bridges. Repeat 3–4 rounds, rest 30 seconds between each.
This hits all your major muscle groups—legs, core, glutes, chest—and keeps your heart rate up. You’re building strength and burning fat at the same time. Want more challenge? Slow down the tempo, add an extra round, or reduce your rest time.
Bodyweight workouts are underrated. They build control, balance, and mobility. And they remind you—you don’t need a lot to get results. You just need to move.
Muscle doesn’t grow while you’re training—it grows while you’re recovering. When you lift weights or do resistance work, you create tiny tears in your muscle fibers. Your body repairs and strengthens them, but only if you give it enough rest and the right fuel.
To grow muscle, I focus on three key things: progressive overload (gradually increasing the challenge), proper nutrition (especially protein), and sleep. So many people overlook sleep, but it’s when most muscle repair actually happens.
Also, don’t worry about “getting bulky.” Building muscle takes time, consistency, and intention. It won’t sneak up on you. But the strength, confidence, and energy you gain? Totally worth it.
You don’t need a gym membership or fancy equipment to get strong. I’ve trained countless clients using nothing but their own body weight—and the results speak for themselves. Bodyweight training is one of the most accessible and effective ways to build real-world strength, endurance, and control. Movements like push-ups, squats, lunges, and planks hit multiple muscle groups, improve your balance, and challenge your core all at once.
One of the things I love most about this style of training is its versatility. Whether you’re a beginner doing incline push-ups or someone adding tempo and explosive variations to their workouts, bodyweight exercises can be scaled to fit you. You can do them at home, in a park, or even in a hotel room—no excuses.
It’s also gentler on the joints and promotes natural movement patterns, which makes it perfect for long-term health. Over time, you’ll notice improvements in posture, flexibility, and coordination—not just muscle tone.
I always tell my clients: your body is your gym. If you can learn to control and move your own weight with purpose, you’re already ahead of the game. So don’t underestimate the power of simple, consistent bodyweight training—it works.
Let’s clear this up: fat loss doesn’t come from “sweating it out” in one intense session or starving yourself for a week. Fat loss is about consistently being in a calorie deficit—eating slightly less than your body needs—over time. That’s it. No magic, no detox teas, no crazy diets.
I help my clients focus on sustainable changes: eating more whole foods, increasing daily movement, drinking more water, and strength training to preserve muscle. The scale might not drop fast—and that’s okay. You’re not just chasing a number, you’re building habits.
Remember, fat loss isn’t about being perfect every day. It’s about making better choices most days. Be patient, stay consistent, and trust the process.
As a fitness enthusiast, you know the importance of a well-planned workout routine. But have you ever considered the benefits of incorporating a warm-up and cool down into your routine?
A warm-up is crucial for preparing your body for the physical demands of exercise. It increases your heart rate and raises your body temperature, allowing your muscles to become more pliable and less susceptible to injury. A warm-up also helps to improve your mental focus and concentration, setting the stage for a successful workout.
But a warm-up is not just for the beginning of your workout. It’s also important to include a cool down at the end of your routine. This helps to gradually decrease your heart rate and body temperature, reducing the risk of dizziness or fainting. It also allows your muscles to slowly return to a resting state, helping to prevent soreness and stiffness.
Incorporating a warm-up and cool down into your fitness routine can help to maximize the benefits of your workouts. And with the guidance of a professional trainer like Jean Paul Rivas, you can ensure that your warm-up and cool down routines are tailored to your specific fitness goals and needs.
So don’t skip out on the warm-up and cool down. They may seem like an added step, but in the long run, they can help to improve the effectiveness of your workouts and keep you injury-free. Jean Paul Rivas can help you incorporate these essential components into your routine, so you can get the most out of your fitness journey.
Are you looking to add some definition to your upper body and improve your overall strength? If so, tricep dips may be the perfect exercise for you.
Tricep dips are a simple, yet effective move that can be done almost anywhere. All you need is a sturdy chair or bench to hold onto and you’re ready to go. By lowering and raising your body weight, you will target the triceps muscles in the back of your upper arms, helping to tone and strengthen them.
Not only do tricep dips improve strength, they also help with overall body stability and balance. This is important for daily activities, as well as for other exercises like push-ups and planks.
If you’re new to tricep dips, start with a few sets of 10-15 reps and gradually increase the number of reps as you build strength. As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard.
If you need guidance or support, Jean Paul Rivas can help. Jean Paul Rivas has the experience and knowledge to provide personalized workout plans and advice to help you achieve your fitness goals.
Don’t let weak triceps hold you back any longer. Incorporate tricep dips into your fitness routine and see the difference for yourself. Jean Paul Rivas is here to help you along the way.
I often get asked about the importance of having the right workout shoes. While it may seem like a small detail, choosing the right shoes can make a big difference in your workout routine.
First and foremost, the right shoes can help prevent injuries. Different workouts require different types of support, so it’s important to choose shoes that are specifically designed for the activity you’re doing. For example, running shoes have extra cushioning to protect your joints, while cross-training shoes have a sturdier sole for lateral movements.
Not only can the right shoes prevent injuries, but they can also improve your performance. Shoes that fit well and provide the proper support can help you move more efficiently, allowing you to perform at your best.
Another factor to consider when choosing workout shoes is fit. Ill-fitting shoes can cause blisters and other discomfort, which can hinder your workouts. It’s important to try on multiple sizes and styles to find the perfect fit for your feet.
As a trainer, I can help you find the right shoes for your workout needs. I have extensive knowledge of the different types of shoes and can help you determine the best fit and support for your feet.
In conclusion, choosing the right workout shoes is crucial for preventing injuries, improving performance, and ensuring a comfortable workout experience. Don’t underestimate the importance of this small detail, and let me help you find the perfect pair for your needs.
