Health and Fitness Trainer
My mornings set the rhythm for the day. I’m not talking about a 2-hour ritual—I keep it simple. I hydrate, move a little, and get sunlight in my eyes. It grounds me and boosts my mood instantly.
Even five minutes of stretching, walking, or breathwork helps me transition from sleep to action. I eat a balanced breakfast, review my goals, and avoid jumping straight into my phone.
You don’t need a perfect routine—just a consistent one. A strong morning = better choices all day.
Jean Paul Rivas
Not every day is a 10/10. Some days, I wake up and the last thing I want to do is train. That’s when discipline takes over. I remind myself why I started, and I commit to something, even if it’s just a walk or 15 minutes of movement.
Motivation isn’t a constant. It comes and goes. What sticks is the habit. I lean into systems—laying out my clothes, booking sessions in advance, planning my meals. Less decision, more action.
And guess what? The workout I didn’t want to do usually ends up being the one I needed most.
Jean Paul Rivas
Mobility work isn’t just for yogis or injured athletes—it’s for anyone who wants to move better. I include mobility drills in every warm-up and cool-down, and I’ve seen massive improvements in my training as a result.
Tight hips? Limited shoulder motion? That used to be me. Now I spend 10 minutes daily on joint prep and dynamic movement—things like hip openers, thoracic rotations, and ankle work.
Mobility is freedom. It keeps your body feeling good, moving well, and injury-free. Don’t skip it—it’s an investment in your performance.
Jean Paul Rivas
Resistance bands are criminally underrated. I use them all the time—at home, while traveling, or even in warmups at the gym. They provide constant tension and challenge your muscles in new ways.
You can do squats, rows, curls, presses, lateral walks—almost anything with bands. Plus, they’re joint-friendly and excellent for activating muscles you often overlook, like glutes and rotator cuffs.
I’ve built entire workouts around one or two bands. Trust me—if you think they’re “too easy,” you’re not using them right.
Jean Paul Rivas
When I first started training, I thought more was better. More workouts, less rest. But I was wrong—and burned out. Muscle growth happens during recovery, not during the workout itself.
Now, I train hard 4–5 days a week and build in active rest days with light walking, mobility, or just pure rest. I listen to my body. Soreness isn’t a badge—it’s a message.
Rest days are where the magic happens. Your body repairs, rebuilds, and gets stronger. Don’t skip them. They’re part of the plan.
Jean Paul Rivas
I get it—the scale can mess with your head. But fat loss is not just about pounds. I teach my clients to track other indicators too: strength gains, energy levels, how clothes fit, and even mood.
The scale might fluctuate due to water, hormones, or sleep. That doesn’t mean you’re failing. I weigh myself weekly—not daily—and combine it with photos and tape measurements. It gives a fuller picture.
Don’t give your bathroom scale all the power. Your body is changing in ways it can’t always measure—and that’s worth celebrating.
Jean Paul Rivas
Let’s bust a few myths I hear all the time:
Lifting makes you bulky. Not unless you’re really trying—and eating for it. Lifting helps you get lean, strong, and defined.
You need to sweat to have a good workout. Nope. Sweat = heat, not necessarily effort or fat loss.
Carbs are bad. False. Carbs fuel your workouts and your brain.
More is always better. Overtraining leads to burnout. Recovery is essential.
You need to feel sore to progress. Not true. Soreness means you’re adapting, not necessarily improving.
Don’t let myths guide your training. Let science—and experience—lead the way.
Jean Paul Rivas
Meal prep doesn’t mean eating bland chicken and rice every day—I’d never stick to that. I love food, so I keep things simple and flavorful. I prep key ingredients, not full meals, so I can mix and match during the week.
Grilled proteins, roasted veggies, cooked grains, and a few sauces go a long way. Monday might be chicken bowls, Tuesday tacos, Wednesday stir fry—all from the same base ingredients.
Spices, texture, and variety make the difference. Meal prep is about removing stress, not flavor. When you enjoy what you eat, consistency follows.
Jean Paul Rivas
When time is tight and you still want to feel accomplished, I turn to circuit training. It’s one of the most efficient ways to combine strength, cardio, and intensity into one quick workout.
I often stack 5–6 exercises (like squats, push-ups, rows, lunges, and planks) and perform them back to back with minimal rest. It gets your heart rate up and your muscles working, fast. You burn fat, build endurance, and develop real-world strength.
The key is balance: mix upper and lower body, push and pull, and vary the intensity. Whether at home or in the gym, circuit training keeps things fresh and effective.
Jean Paul Rivas
Pregnancy doesn’t mean giving up fitness—it means adapting it. I’ve worked with many expecting mothers to help them stay strong, mobile, and safe through all stages. Movement can reduce back pain, improve mood, and prepare the body for labor.
Focus on posture, core control, gentle strength training, and walking. Avoid anything high-impact or that strains the belly directly. Always consult your doctor first, of course.
Staying active during pregnancy is empowering. Your body is doing something incredible—support it with care and strength.
Jean Paul Rivas