Ftorresfitness

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Ftorresfitness

Personal Trainer at Embody Fitness Dubai. 8-year work experience in the Fitness field with a proven record of making clients achieve their fitness goals.

Helping busy professionals aged 25 to 40 achieve their desired level of fitness. Personal Trainer @ Embody Fitness UK & Dubai (December 2019 - Present)

Head Coach & Personal Trainer @ Irisin Gym Fujairah (October 2018 - October 2019)

Fitness Trainer at Fitness Hut Portugal (May 2015 - October 2018).

2,5 years as a Personal Trainer at Holmes Place Portugal (September 2012 - March 2015)

Attendence of the International Sport + Exercise Nutrition Conference in Newcastle Upon Tyne (December 2016)

Specialisation Course in Exercise during Pre and post-partum - Clínica das Conchas in Lisbon (September 2016)

Postgraduate Degree in Sports Nutrition - Manz/ULHT (October 2015 - March 2016)

Attendence of the Sports Management and Economics Congress in Cologne, Germany (November 2011)

Master´s Degree in Sports Management - Faculty of Human Kinetics (2010/2012)

Erasmus Exchange Student at Warsaw University of Physical Education in Poland (2009/2010)

Bachelor's Degree in Sports Sciences - Faculty of Human Kinetics (2010)

05/01/2026

Most men don’t have a testosterone problem.

They have a lifestyle problem.

I’ve seen men with:

• “Low T” labs
• Stubborn belly fat
• Low energy
• Brain fog

…fix all of it without drugs.

Here’s the truth 👇

📉 500 calories of cookies, bread & toast
vs
📈 500 calories of eggs, kefir, avocado, Brazil nuts & greens

Same calories.

Completely different outcome.

Why?

Because testosterone isn’t driven by calories.

It’s driven by:

• Protein intake
• Micronutrients
• Insulin control
• Sleep & recovery
• Stress load

That’s why I’ve taken consistently men from ~350 ng/dL to 700–750+ naturally by fixing systems, not “hacks”.

If you’re training hard but:

• Still holding belly fat
• Still tired
• Still craving sugar
• Still stuck at the same weight

Your hormones are responding to what you’re doing daily.

Comment “TRANSFORM” and I’ll show you how I structure this over 90 days.

04/01/2026

turned 39 today.

Here are 12 principles I live by.

1. A strong body is the foundation of a calm mind

Physical weakness eventually becomes mental noise. Strength creates steadiness.

2. Health is not about appearance

It’s about independence, capability, and staying disease-free for as long as possible.

3. Most modern illness is quietly self-inflicted
Through neglect, excess, poor sleep, and lack of movement over time.

4. Discipline is daily self-respect

Not punishment. Not obsession. Simply order.

5. If you don’t govern your habits, they will govern you

And they rarely lead somewhere worth going.

6. Energy is the real currency

Without it, ambition fades, presence disappears, and leadership weakens.

7. Training is not optional

It is preparation for stress, aging, responsibility, and life itself.

8. Simple food, eaten consistently, outperforms perfect diets

Simplicity sustains health. Complexity erodes compliance.

9. Comfort is the quiet enemy of longevity

What feels easy now often demands payment later.

10. The body keeps an honest record

Every shortcut. Every excuse. Every postponed commitment.

11. Calm is a byproduct of alignment

When actions match values, the mind settles naturally.

12. Aging is inevitable. Decline is not.

If responsibility is chosen early.

The goal isn’t to live forever.

It’s to live clear, capable, and free of preventable disease.

39. Still building.

03/01/2026

Most men try to force fat loss but cutting calories and going on fad diets.

The body doesn’t respond to effort.

It responds to hormones.

After 20 years coaching men over 35, this is the truth:

• Testosterone decides drive, muscle, confidence
• Insulin decides fat storage and cravings
• Cortisol decides recovery and burnout

Learn how to optimize and naturally manipulate these 3 and you’ll change your body & life.

Fix the signals.

The body follows.

Save this & DM me “SHRED” if you want to finally lose the gut and get in the best shape of your life.

02/01/2026

These are the foods I default to when I want results fast.

Simple. Repetitive. Effective.

DM RESULTS if you want a personalized plan for the next 90 days.

01/01/2026

30 days.

No motivation.

Just rules that work.

Sustainable version to follow all year round.

Save it. Execute it.

31/12/2025

JANUARY RESET — NOW OPEN

📩 DM “RESULTS”

These are some of the best transformations my clients achieved this year.

Not just fat loss —
but discipline, confidence, structure, and consistency rebuilt from the ground up.

Most of these men are busy professionals.
They didn’t need motivation — they needed a system.

January intake is now open.
I’m opening 12 spots only.

If you join now, you’ll receive:

• Full access to my coaching system
• Personalized training + nutrition structure
• Weekly accountability & adjustments
• Lifetime access to my coaching app
• All guides & resources I’ve built over the years

For the first few spots only, you’ll also receive:

• Priority onboarding in January
• Bonus coaching support during the first phase

This is not a challenge.
This is not a quick fix.

It’s for men who are done restarting every year.

If you’re serious about making 2026 the year you stop negotiating with yourself:

📩 DM “RESULTS”

30/12/2025

300 calories is not the same thing.

Same calories.
Completely different outcomes.

300 calories of:
• salad
• olive oil
• berries
• peanut butter
• bread
• eggs

Only one of these keeps you full, focused, and in control.

Fat loss doesn’t fail because of discipline.

It fails because most men were taught to count calories
instead of understanding food leverage.

High performers don’t eat randomly.

They eat strategically.

Follow for more.

28/12/2025

There’s something grounding about Portugal in winter.

The air is cold.

The layers feel right.

Time slows down.

A good jacket. A scarf.

Walking more. More connection.

Coffee outside.

Simple food, enjoyed without rush.

Evenings in the city, lights on, mind calm.

No need to escape the cold.

No need to chase noise.

Just presence.

Roots.

And the quiet confidence that comes from living deliberately.

Aqui, o tempo abranda.

Portugal lembra-me quem eu sou 🇵🇹

🇵🇹

25/12/2025

Merry Christmas 🎁🎄

24/12/2025

I left.

I arrived.

Nothing changed.

Portugal has a way of slowing time.

Not by taking something away —but by returning what matters.

Long walks.

Quiet mornings.

Excellent food.

Real conversations.

Time with family.

I train.

I move.

I eat well - not to escape life, but to be present for it.

This is my country.

It reminds me that strength isn’t loud,
and discipline isn’t rigid.

It’s calm.

It’s connection.

It’s choosing family, health, and clarity —
again and again.

Lisbon doesn’t rush you.

It invites you to notice.

Presence is the real luxury.

23/12/2025

Stop starting your day with carbs.

Most men wake up, spike insulin,
and then wonder why they crave food all day.

Here’s the rule I follow — even during holidays:

• Protein first in the morning

• Stable energy, fewer cravings

• Carbs later in the day, when they actually serve you

Fat loss isn’t about eating less.

It’s about placing food intelligently.

Simple. Effective. Sustainable.

Follow for simple strategies that actually work.

Address

Dubai

Website

http://www.linkedin.com/in/franciscotorresfitness

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Our Story

Personal Trainer @ Embody Fitness UK & Dubai (December 2019 - Present)

Head Coach & Personal Trainer @ Irisin Gym Fujairah (October 2018 - October 2019)

Worked as a Fitness Trainer at Fitness Hut Portugal (May 2015 - October 2018). 2,5 years as a Personal Trainer at Holmes Place Portugal (September 2012 - March 2015) Attendence of the International Sport + Exercise Nutrition Conference in Newcastle Upon Tyne (December 2016) Specialisation Course in Exercise during Pre and post-partum - Clínica das Conchas in Lisbon (September 2016) Postgraduate Degree in Sports Nutrition - Manz/ULHT (October 2015 - March 2016) Attendence of the Sports Management and Economics Congress in Cologne, Germany (November 2011) Master´s Degree in Sports Management - Faculty of Human Kinetics (2010/2012) Erasmus Exchange Student at Warsaw University of Physical Education in Poland (2009/2010) Bachelor's Degree in Sports Sciences - Faculty of Human Kinetics (2010)