Temple Builders Fitness Solutions

04/28/2026

With HOIST Fitness – I'm on a streak! I've been a top fan for 19 months in a row. 🎉

04/15/2026

With HOIST Fitness – I'm on a streak! I've been a top fan for 18 months in a row. 🎉

03/13/2026

This is sad! You finish all of the race, period!⚔️🛡️what next, a participation trophy because y’all showed up?


Spartans!

Last week, the Los Angeles Marathon did something strange. Organizers gave runners an option: if the heat got too intense, they could stop at mile 18, head to the finish, and still receive the same 26.2-mile finisher medal.

The explanation was safety, and no one should die for a race. But a quiet line was crossed. A marathon is an agreement with reality: 26.2 miles. Not 18. Not "most of it." All of it.

Over the last decade, endurance racing has shifted toward pageantry and photo ops. The medal has become the point, rather than the transformation that happens between mile 18 and 26. Anyone who has run a marathon knows miles 1–18 are just the warm-up. The final miles are the real test, where your brain starts bargaining and your legs want to quit. That is where the marathon actually begins.

Compare that to a Spartan Race. After the finish line, we often point runners toward a quiet sign: "Extra Mile." It is optional. There is no crowd, no cameras, and no second medal. You do it simply to see what happens when you keep going.

The hardest part of endurance isn't the distance; it is the moment when nobody is watching and quitting would be completely reasonable. That is where the Hard Way begins. Modern culture wants to smooth that over and ensure everyone leaves with a shiny object.

But the "Extra Mile" isn't about fitness; it is about identity. It asks: when the reward is already guaranteed, do you still push further?

The medal should mark the suffering. It should never replace it.

Here’s to the Hard Way!

Joe De Sena

02/25/2026

With Spartan – I'm on a streak! I've been a top fan for 17 months in a row. 🎉

08/29/2025

Another interesting health article I just came across from Arnold’s Pump Club, I believe you can benefit from too.

My reading time is in the morning & yes, my stress level is lower compared to when I didn’t.

Health

Number You Won’t Forget: 84 Percent

If you've ever wondered why stress levels keep climbing while everyone searches for the perfect recovery routine, here's a plot twist: we might have collectively ditched one of the most effective tools we had.

New research reveals that Americans have abandoned a simple daily habit that reduces stress as well as — and, at times, more effectively than — exercise, meditation apps, or massage.

Taking just 15 minutes to read for pleasure can reduce your stress levels by 68 percent — but 84 percent of American adults no longer do it daily.

Researchers analyzed data from over 236,000 Americans between 2003-2023 and discovered something alarming: daily reading for pleasure plummeted by more than 40 percent, dropping from 28 percent to just 16 percent of adults.

Why does this matter for your health? Because reading repeatedly shows up in research as an activity that supports healthier living.

Researchers found that reading for just 6 minutes per day reduces stress by 68 percent — outperforming music (61%), tea (54%), and even walking (42%). When you read, your heart rate drops and cortisol levels decrease as your nervous system shifts out of fight-or-flight mode.

The sleep benefits are equally impressive. A randomized trial found that 42 percent of bedtime readers reported better sleep quality, compared to 28 percent of non-readers. Those who read before bed averaged 25 extra minutes of sleep per night — that's nearly three additional hours weekly.

You don’t need to read a book all at once, but it’s a good idea to make time for some reading each day. And the best time could be right before you sleep.
Replace 15 to 30 minutes of evening screen time with reading. Start with anything that genuinely interests you — fiction, biographies, even sports magazines count. The key isn't what you read, but creating a consistent wind-down ritual that lets your brain process the day. Your stress levels (and sleep quality) will thank you.

08/19/2025

Here's a great article i just read.

Mindset�How To Unlock Your Next Great Idea
You know that burst of inspiration you sometimes get during a walk? Or how your best ideas seem to hit when you're away from your desk? New research suggests there might be more to this connection than you think.
People who move more throughout their day experience significantly more creative inspiration and productivity.

Researchers tracked more than 150 people for five consecutive days using wearable sensors to measure their actual movement patterns. They also asked participants about their creative activities and achievements—everything from cooking original recipes to making music, writing, or crafting.

Those who spent less time sitting and more time in moderate-to-vigorous activity (think brisk walking, cycling, or playing with kids) reported engaging in creative activities more frequently.
Interestingly, when participants rated their own habitual physical activity, it predicted not just more frequent creative activities, but also greater creative achievements—actual output and success.

Physical activity enhances cognitive functions like memory, attention, and executive functioning, which all support creative thinking. Movement also increases blood flow to the brain and releases neurotransmitters that improve mood and reduce stress—both crucial for creative expression.

Here's how to tap into this creativity boost: Start small with "movement snacks"—take 2-3 minute walks between tasks or meetings. When you're stuck on a problem, try walking while thinking rather than sitting at your desk. The goal isn't intense exercise; even light activity counts.

You can also make movement part of your creative routine. Listen to podcasts while walking, brainstorm during household chores, or take phone calls standing up. The key is reducing prolonged sitting while increasing daily movement.

Even modest increases in daily activity—taking stairs, parking farther away, or having walking meetings—can unlock your creative potential.

Love y'all

Michael
Faith & Fitness ✝️💪🏼

08/15/2025

A little consistency goes a long way.

Longevity

Number You Won’t Forget: 22 Minutes

When you think about adding years to your life, what do you imagine? Expensive supplements, and complex longevity protocols? That’s what gets most attention, but science paints a different picture that requires something much more affordable and habitual.

Just 22 minutes of daily physical activity can significantly reduce your risk of death and extend your life.

Researchers analyzed data from over 2 million adults aged 20-97 across four countries (United States, Norway, Germany, and Australia) to understand how physical activity affects mortality risk at different life stages. This massive study followed participants for an average of 10 years, tracking their daily movement through accelerometers and health outcomes over time.

People who engaged in just 22 minutes of moderate physical activity daily had significantly lower mortality rates compared to inactive individuals. But here's the fascinating part—while benefits appeared at all ages, they became dramatically more pronounced after age 60, precisely when many people start moving less.

The researchers believe this happens because our bodies become more sensitive to the protective effects of movement as we age. Exercise helps maintain muscle mass, bone density, cardiovascular health, and cognitive function—all of which become increasingly critical for survival and quality of life in our later decades. Think of daily movement as a compound investment: the earlier you start and the more consistent you are, the greater your returns.

And, there might really be something to the 20-minute threshold.

More than a year ago, we shared a different study on more than 12,000 people older than 50 who were studied for 12 years. All the participants wore fitness trackers to measure their sedentary time and movement.

Those who were sitting or sedentary for more than 12 hours per day had a 38 percent increased risk of death from all causes. But, that heightened risk of death completely disappeared for those who moved at a moderate intensity for at least 22 minutes per day.
If you want to get busy living, here’s your 22-minute movement prescription:

Start with what you enjoy: brisk walking, dancing, gardening, or playing with kids
Break it up: three 7-minute walks throughout the day absolutely counts

Focus on consistency over intensity: moderate activity beats sporadic intense workouts
If you're over 60, know that it's never too late to start—and the benefits might be even greater than for younger people

08/05/2025

Every subscription helps a cancer survivor, pastor, or senior citizen train for free.

Hi I’m Michael Rodriguez I have a dual role as a Personal Trainer & a Pastor. I provide both physical & spiritual health.

Strengthen your body & your relationship with Christ through Faith and Fitness by taking small steps each day toward an abundant life.

Our trainers will create a personalized virtual workout plan based on your needs to reach your goals & improve your life. When you sign up for a training plan, your purchase allows Temple Builders Fitness Solutions to provide physical & spiritual support to cancer survivors, pastors & elderly clients in need.

Call today for a free consultation!
Scan the code to contacts. Call or Email us to learn more.

07/31/2025

Hi y’all, i came across this great piece on Arnold’s pump Club & felt compelled to share it with y’all. This may resonate with som of you as it did with me.

I’m a late night fridge raider so this was for peopl like me😎

Fact Or Fiction

Should You Stop Eating After 8pm To Lose Weight?
The rule shows up in diet books, weight loss
challenges, and even your aunt’s nightly routine: no food after 8 PM. The idea? Late-night eating leads to fat gain. But does science support the clock-based cut-off?

As much as people might claim it’s true, timing influences fat loss less than what and how much you eat.

Is there some research that shows late night eaters gain more weight? Yes, but the context matters. Late-night eaters also eat more calories overall, snack on more ultra-processed foods, and get less sleep — all factors that impact metabolism and appetite.

One study compared two identical meal plans, but in different windows: one group ate earlier, the other ate the same meals four hours later. The late eaters burned slightly fewer calories, had lower leptin (the “I’m full” hormone), and reported higher hunger.
But here’s the key: the differences weren’t significant, and weight gain only occurred if the late eating led to overeating.

So if you’re someone who snacks mindlessly in front of the TV at night, then yes — cutting off food after dinner might help. But if your calories, protein, and meal quality are in check, eating at 8, 9, or 10 pm won’t suddenly sabotage your progress.

The better rule? Because sleep consistency is so important to health and your hunger, “close your kitchen” about 2 hours before you sleep.
That way, you won’t mindlessly eat, and your late night meals are less likely to affect your sleep, which can lead to more hunger the following day.

God bless,

Pastor/Personal Trainer ✝️💪🏼
Michael Rodriguez

Send a message to learn more

06/29/2025

Something I want to share with y'all.
Training alone won't get it done. Dieting alone will not either.

Losing weight is simple, not easy.

If y'all are serious about losing some weight listen up. If I wanted to lose 10 Pounds in 2 months here’s what I would do.

KEEP IT SIMPLE! We are not professional athletes, we are all just regular humans that simply want to be healthy & look good. We are not looking for perfection.

First off Y'all need a PLAN & some consistency will go a long way over the next 8 weeks.

Here’s the Plan:

1. Calorie Deficit = #1 PRIORITY: I will make sure I’m consistently eating fewer calories than I burn. Not starving, just enough to create steady fat loss. Aim for about 1–1.5 lbs per week = 500–750 calorie daily deficit. I must track my food OR create consistent meals that will keep me full & on track.

2. Strength Training 2-3x a Week (We offer virtual training, DM me if interested). Muscle = metabolism support.
THIS IS IMPORTANT: The goal isn’t just weight loss, it’s to be healthy & look toned when the weight comes off. I train 5 days a week: squats, presses, rows, etc. My primary focus is to Progressively get stronger, not just move & sweat a lot.

3. Walk More: Steps really matter 7,500–10,000 steps daily. Walk after meals when possible it helps digestion & keeps you in fat-burning mode!!!

4. Cardio/Muay Thai 2-3 Sessions Weekly: This is optional. I throw in 20–30 mins of Zone 2 cardio (moderate effort) a few times a week for heart health, fat burn, & mood. (I teach Muay Thai Fitness) Great stress reliever & fun Kick/Punching things ;o )

5. Water: Minimum Half Your Body Weight in Ounces. This is non negotiable!!! Hydration curbs cravings, supports digestion, & keeps your metabolism humming.

The hard truth:
Stay in a consistent calorie deficit.
Lift weights that are heavy for you.
Move your body daily.
Keep meals simple.
Drink your water.
(KIS) KEEP IT SIMPLE! Don't overcomplicating it!

[Even if y'all did only 80% of this from now to 8 weeks from now that 10lbs will be gone forever. CONSISTENCY IS KEY!]

Being a fitness professional for nearly 10 years now, this is what I have learned about weight loss.
1. You can eat literally anything you want & still lose weight. No food is off limits.
2. Your metabolism is not broken. Many people simply overeat & underexercise.
3. A calorie deficit is the key to weight loss.

If y'all are ready to take on this challenge & want to be healthier DM me, I'm here to help.

Love y'all,

Personal Trainer / Pastor
Michael Rodriguez