Dimitri Bergados Health & Fitness Coaching

  • Home
  • Dimitri Bergados Health & Fitness Coaching

Dimitri Bergados Health & Fitness Coaching Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Dimitri Bergados Health & Fitness Coaching, .

21/12/2023

Christmas is days away with 2024 on the horizon and we all know what that means.

New goals for the new year.

This is when many of us write down and dream about the different things we can achieve in the coming year.

How we want to finally lose that 20 pounds.

Or save up for that dream vacation.

Which in reality we all have the ability to do if we plan and put consistent effort towards our goals.

But over 90% of us fail to do the things we set out to do in the New Year.

Why?

Because we over estimate what we can do in 1 month and over estimate what we can do in 6 or 12 months.

That 1st week we get to the gym hopped up on caffeine and motivation is not what gets us results, what gets us results is being consistent over and over for 2,3,4 months and watching the work we put in compound.

I know it gets harder as motivation dwindles but when we start to use our discipline to move forward this is where the real results happen.

So, don't feel bad about being in the January 1st crew but I want you to plan to be in the May, June, July crew because that is where the magic happens.

๐Ÿง ๐˜๐จ๐ฎ ๐œ๐š๐งโ€™๐ญ ๐จ๐ฏ๐ž๐ซ๐ฅ๐จ๐จ๐ค ๐ญ๐ก๐ž ๐ฆ๐ž๐ง๐ญ๐š๐ฅ ๐›๐ž๐ง๐ž๐Ÿ๐ข๐ญ๐ฌ ๐จ๐Ÿ ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž๐Ÿง โฃโฃMost often we are looking to improve our strength and our physical...
20/01/2021

๐Ÿง ๐˜๐จ๐ฎ ๐œ๐š๐งโ€™๐ญ ๐จ๐ฏ๐ž๐ซ๐ฅ๐จ๐จ๐ค ๐ญ๐ก๐ž ๐ฆ๐ž๐ง๐ญ๐š๐ฅ ๐›๐ž๐ง๐ž๐Ÿ๐ข๐ญ๐ฌ ๐จ๐Ÿ ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž๐Ÿง โฃ
โฃ
Most often we are looking to improve our strength and our physical image when exercising, but some of the greatest benefits that we receive from exercise are actual for our mind!โฃ
โฃ
Exercise has been scientifically proven to improve anxiety and depression. โฃ
โฃ
Physical activity is also a mood enhancer due to the endorphins we release during exercise. Along with that we often feel accomplished after a workout!โฃ
โฃ
Exercise decreases stress and helps to control our balance between sympathetic and parasympathetic nervous system states.โฃ
โฃ
Exercise improves our confidence and self-esteem!โฃ
โฃ
Exercise has also been found to improve our sleep and regulate our circadian rhythm(internal clock).โฃ
โฃ
Exercise also helps in a process called neurogenesis or the forming of new brain cells! โฃ
โฃ
Exercise improves alertness and productivity levels!โฃ
โฃ
If getting stronger and developing a great physique doesnโ€™t motivate you to starting moving than maybe strive to improve your mental health.

๐‘๐ž๐๐ฎ๐œ๐ž ๐›๐š๐œ๐ค ๐ฉ๐š๐ข๐ง, ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐ฉ๐จ๐ฌ๐ญ๐ฎ๐ซ๐ž, ๐š๐ง๐ ๐œ๐ซ๐ž๐š๐ญ๐ž ๐ ๐ซ๐ž๐š๐ญ๐ž๐ซ ๐ฆ๐จ๐›๐ข๐ฅ๐ข๐ญ๐ฒ.โฃโฃMany of us spend our days sitting at desks, staring at ...
18/01/2021

๐‘๐ž๐๐ฎ๐œ๐ž ๐›๐š๐œ๐ค ๐ฉ๐š๐ข๐ง, ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐ฉ๐จ๐ฌ๐ญ๐ฎ๐ซ๐ž, ๐š๐ง๐ ๐œ๐ซ๐ž๐š๐ญ๐ž ๐ ๐ซ๐ž๐š๐ญ๐ž๐ซ ๐ฆ๐จ๐›๐ข๐ฅ๐ข๐ญ๐ฒ.โฃ
โฃ
Many of us spend our days sitting at desks, staring at screens, and rolling our shoulders. โฃ
โฃ
This has led to poor posture and many of us in a kyphotic state. Basically we have a super arched lower back(butt sticking out) and forward rounded shoulders.โฃ
โฃ
The problem with this is that this leads to pain and a lack of mobility.โฃ
โฃ
We have also lost control of moving our spine properly and lack the ability to protect it from injury.โฃ
โฃ
Here are some steps to improve your posture and improve thoracic spine mobility.โฃ
โฃ
1. Learn to control your spine and protect it with a physical therapist or trainer. (Ex. Cat cows w/ segmentation)โฃ
โฃ
2. Perform chin tucks daily for 30-90 seconds.โฃ
โฃ
3. Get a standing desk. โฃ
โฃ
4. Squat and scroll rather then hunching over or sitting to scroll on your phone.โฃ
โฃ
5. Be conscious of your posture and try to keep an upright posture throughout your day. โฃ
โฃ
6. Strengthen your shoulders, neck, and the muscles that support your spine.โฃ
โฃ
If you are wanting to improve your posture, have less pain, gain strength, and improve your physique. Reach out and weโ€™ll get you moving in the right direction!

13/01/2021

๐Ž๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ฆ๐ข๐ฌ๐œ๐จ๐ง๐œ๐ž๐ฉ๐ญ๐ข๐จ๐ง๐ฌ ๐š๐ซ๐จ๐ฎ๐ง๐ ๐ญ๐ก๐ž ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ข๐ง๐๐ฎ๐ฌ๐ญ๐ซ๐ฒ ๐ข๐ฌ ๐ญ๐ก๐š๐ญ ๐ฐ๐ก๐ž๐ง ๐ฐ๐ž ๐ฌ๐ž๐ž๐ค ๐ญ๐จ ๐œ๐ก๐š๐ง๐ ๐ž ๐ฐ๐ž โ€œ๐ก๐š๐ญ๐ž ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐ฏ๐ž๐ฌโ€ .โฃ
โฃ
When we seek to improve our health, physique, mindset, and lifestyle habits we are seeking to improve ourselves.โฃ
โฃ
In my opinion this is one of the greatest forms of self-love.โฃ
โฃ
Neglecting our movement, nutrition, and mental health needs is the opposite of self-love.โฃ
โฃ
Along with this topic goes expectation and patience. โฃ
โฃ
Most of us will not look like our favorite IG model or fitness influencer. BUT we can look like the best version of ourselves!โฃ
โฃ
Realize that wanting change for the better is loving yourself, results take time and they are not always when you want them, and you will never be just like someone else(IG model, jacked dude at the gym,etc) and that is the best part of being you!

๐Ž๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ฆ๐ข๐ฌ๐œ๐จ๐ง๐œ๐ž๐ฉ๐ญ๐ข๐จ๐ง๐ฌ ๐š๐ซ๐จ๐ฎ๐ง๐ ๐ญ๐ก๐ž ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ข๐ง๐๐ฎ๐ฌ๐ญ๐ซ๐ฒ ๐ข๐ฌ ๐ญ๐ก๐š๐ญ ๐ฐ๐ก๐ž๐ง ๐ฐ๐ž ๐ฌ๐ž๐ž๐ค ๐ญ๐จ ๐œ๐ก๐š๐ง๐ ๐ž ๐ฐ๐ž โ€œ๐ก๐š๐ญ๐ž ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐ฏ๐ž๐ฌโ€ .โฃโฃWhen...
12/01/2021

๐Ž๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ฆ๐ข๐ฌ๐œ๐จ๐ง๐œ๐ž๐ฉ๐ญ๐ข๐จ๐ง๐ฌ ๐š๐ซ๐จ๐ฎ๐ง๐ ๐ญ๐ก๐ž ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ข๐ง๐๐ฎ๐ฌ๐ญ๐ซ๐ฒ ๐ข๐ฌ ๐ญ๐ก๐š๐ญ ๐ฐ๐ก๐ž๐ง ๐ฐ๐ž ๐ฌ๐ž๐ž๐ค ๐ญ๐จ ๐œ๐ก๐š๐ง๐ ๐ž ๐ฐ๐ž โ€œ๐ก๐š๐ญ๐ž ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐ฏ๐ž๐ฌโ€ .โฃ
โฃ
When we seek to improve our health, physique, mindset, and lifestyle habits we are seeking to improve ourselves.โฃ
โฃ
In my opinion this is one of the greatest forms of self-love.โฃ
โฃ
Neglecting our movement, nutrition, and mental health needs is the opposite of self-love.โฃ
โฃ
Along with this topic goes expectation and patience. โฃ
โฃ
Most of us will not look like our favorite IG model or fitness influencer. BUT we can look like the best version of ourselves!โฃ
โฃ
Realize that wanting change for the better is loving yourself, results take time and they are not always when you want them, and you will never be just like someone else(IG model, jacked dude at the gym,etc) and that is the best part of being you!

๐“๐ก๐ž ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐œ๐ž ๐จ๐Ÿ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ญ๐ก๐ž ๐ก๐ข๐ง๐ ๐ž.โฃโฃMy main goal when training someone is to make sure they are able to perform all o...
11/01/2021

๐“๐ก๐ž ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐œ๐ž ๐จ๐Ÿ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ญ๐ก๐ž ๐ก๐ข๐ง๐ ๐ž.โฃ
โฃ
My main goal when training someone is to make sure they are able to perform all of the โ€œprimal movementsโ€.โฃ
โฃ
These are the squat, ๐ก๐ข๐ง๐ ๐ž,lunge, push, pull, twist, and carry.โฃ
โฃ
When we arenโ€™t able to do any of these movements we end up with ๐๐ฒ๐ฌ๐Ÿ๐ฎ๐ง๐œ๐ญ๐ข๐จ๐ง๐š๐ฅ movement patterns and potentially long term ๐ฉ๐š๐ข๐ง. โฃ
โฃ
The ๐ก๐ข๐ง๐ ๐ž is one of these ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐ฉ๐ซ๐ข๐ฆ๐š๐ฅ ๐ฆ๐จ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ ๐ฉ๐š๐ญ๐ญ๐ž๐ซ๐ง๐ฌ ๐š๐ง๐ ๐ข๐ญ ๐ง๐ž๐ž๐๐ฌ ๐ญ๐จ ๐›๐ž ๐ญ๐ซ๐š๐ข๐ง๐ž๐.โฃ
โฃ
Back pain is one of the largest health care costs today and is plaguing millions of people.โฃ
โฃ
Training the hip hinge properly can strengthen our backs and teach our bodies to lift with our hips, glutes, and hamstrings rather then our lower back. โฃ
โฃ
You bend over daily(hinge) wether you are tying your shoes, picking up a box, or picking up a child, etc. โฃ
โฃ
Make it a ๐ฉ๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ฒ ๐ญ๐จ ๐ญ๐ซ๐š๐ข๐ง ๐ญ๐ก๐ข๐ฌ ๐ฆ๐จ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ pattern and be able to handle load through this movement.โฃ
โฃ

๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ญ๐ก๐ž ๐ฌ๐ฎ๐ฆ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ“ ๐œ๐ฅ๐จ๐ฌ๐ž๐ฌ๐ญ ๐Ÿ๐ซ๐ข๐ž๐ง๐๐ฌ..โฃโฃโฃโฃHow many times have you heard this??โฃโฃโฃโฃGrowing up Iโ€™ve always heard this...
20/05/2020

๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ญ๐ก๐ž ๐ฌ๐ฎ๐ฆ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ“ ๐œ๐ฅ๐จ๐ฌ๐ž๐ฌ๐ญ ๐Ÿ๐ซ๐ข๐ž๐ง๐๐ฌ..โฃโฃ
โฃโฃ
How many times have you heard this??โฃโฃ
โฃโฃ
Growing up Iโ€™ve always heard this and never really put much thought into it or I guess believed it.โฃโฃ
โฃโฃ
Now, I have a completely different understanding of it. โฃโฃ
โฃโฃ
When we surround ourselves with people who inspire,empower, and motivate us.. WE GROW.โฃโฃ
โฃโฃ
When we surround ourselves with people who are negative and tear us down we proceed in that direction.โฌ‡๏ธโฃโฃ
โฃโฃ
We all feed off energy and relationships. If you surround yourself with low energy people and poor relationships thatโ€™s exactly what you are going to get. โฃโฃ
โฃโฃ
Find people who allow you to expand your mind and thoughts. People who push you to grow emotionally, physically, spiritually, and in every other aspect of life and being. โฃโฃ
โฃโฃ
Stop holding on to people and relationships that are not serving YOU. Find those people who you will connect with and help each other to grow, these are the relationships that serve you. โฃโฃ
โฃโฃ
Making changes and leaving behind people behind that donโ€™t serve you is uncomfortable and hard. โฃโฃ
โฃโฃ
No one said life was gonna be comfortable and easy, so take the steps and makes the changes to create an environment that will help you thrive and succeed because at the end of the day itโ€™s up to you and only you.๐Ÿคทโ€โ™‚๏ธ

๐—ช๐‡๐€๐“ ๐ˆ๐’ ๐“๐‡๐„ ๐๐„๐’๐“ ๐ƒ๐ˆ๐„๐“?!โฃโฃWell actually, there is no ONE best diet..๐Ÿคทโ€โ™‚๏ธ Sorry if you were looking for the quick and easy...
13/05/2020

๐—ช๐‡๐€๐“ ๐ˆ๐’ ๐“๐‡๐„ ๐๐„๐’๐“ ๐ƒ๐ˆ๐„๐“?!โฃ
โฃ
Well actually, there is no ONE best diet..๐Ÿคทโ€โ™‚๏ธ Sorry if you were looking for the quick and easy answer because there isnโ€™t one.โฃ
โฃ
Now, this does not mean that there isnโ€™t a BEST diet for YOU!โฃ
โฃ
We all have our own bioindividuality meaning that we all have our own unique biology or DNA. โฃ
โฃ
So, just because someone says that a Vegan, Carnivore, Keto, or Omnivorous diet is best for them does not mean it is the best for you!โฃ
โฃ
Finding a way of eating that serves you is a process that takes mindful eating and paying attention to what your body is telling you. โฃ
โฃ
Do you think someone with weak digestion should be eating a completely vegan diet with hard to break down leaves and legumes at each meal? Do you think someone who has known hypercholestemia and hereditary heart disease should be eating a keto diet high in saturated fats? No, these people most likely should not be and I can list examples all day. โฃ
โฃ
If someone tells you that you should eat a certain way because it is the best for EVERYONE, then you should probably be finding your nutritional guidance elsewhere. โฃ
โฃ
If you deal with bloating, discomfort, fatigue, nutrtional deficiency, or any other symptoms similar then you may be eating a diet that is not serving you currently. โฃ
โฃ
If you want to take a dive into what foods are going to serve you and make you feel energized and alive then shoot me a message and we can start working towards your goal.๐Ÿค™๐Ÿป๐Ÿ’ช๐Ÿผ @ Columbus, Ohio

11/05/2020

How quick are you to give up and throw in the towel?โฃ
โฃ
Today, I felt good and decided I wanted to push myself a little farther. I am new to Olympic lifting and honestly most of my time right now is dedicated to form and practice.โฃ
โฃ
Today I wanted to test myself though and honestly have some FUN. That is what life and exercise is about. Working out shouldnโ€™t be miserable and something you donโ€™t look forward too!โฃ
โฃ
Pushing myself and seeing what I can prove to myself mentally is so fun and it fulfills me!โฃ
โฃ
If you go through life never testing your limits, you will get absolutely no where. โฃ
โฃ
Today, I probably shouldnโ€™t have gone up too much in weight but I knew I had it in me. The first 3 attempts were all FAILS.. these werenโ€™t because Iโ€™m not strong enough or couldnโ€™t do it, but because I was creating a mental block. โฃ
โฃ
We are all human and we all put up mental blocks, we all struggle to control our thoughts and thatโ€™s exactly why I didnโ€™t give up. โฃ
โฃ
If you get turned away from your dream job are you just going to chalk it up as a loss and try something else or are you gonna fight and try over and over to get that job? โฃ
โฃ
Well today that was what I felt like I was practicing for, when life tears me down and tells me I have failed Iโ€™m gonna show up over and over until I succeed. โฃ
โฃ
Iโ€™m just starting to use these lifts and in no way is the weight Iโ€™m using impressive, nor is my form and I know in time I will be way beyond these numbers..โฃ
โฃ
Today, I took advantage of the opportunity to push myself mentally and physically as we all should because one day you will need that toughness and either you have prepared or you havenโ€™t..โฃ
โฃ
DM me if you are interested in one on one coaching๐Ÿ™๐Ÿผ๐Ÿ’ช๐Ÿผโฃ
โฃ
Have a great day everyone๐Ÿ‘๐Ÿผโฃ
โฃ

Mom,โฃโฃThank you so much for showing me what unconditional love is and what itโ€™s like to be selfless. You have always put...
10/05/2020

Mom,โฃ
โฃ
Thank you so much for showing me what unconditional love is and what itโ€™s like to be selfless. You have always put others before yourself and I have so much respect for youโค๏ธ โฃ
โฃ
Thank you for all of the life long lessons you taught me and know that you mean the world to me๐Ÿ˜˜ I love you!โฃ
โฃ
Yiayia, I never got to experience much more then your bright and contagious smile when I was younger but I know what an amazing mother you were, without you our family wouldnโ€™t be what it is. Happy Motherโ€™s Day in heaven, we miss you so much โค๏ธโฃ
โฃ
Thank you to all of the amazing mothers out thereโค๏ธโฃ
โฃ
We appreciate everything you do for us๐Ÿ™๐Ÿผ @ Columbus, Ohio

10/05/2020

I am currently taking on clients who are looking to lose weight, gain weight, improve overall health and meet any fitness and health related goal that they may have in mind! If you are interested in working with me one on one don't hesitate to reach out!

Success just doesnโ€™t feel the same without experiencing failure. So many of us get caught up in where we want to be or w...
09/05/2020

Success just doesnโ€™t feel the same without experiencing failure. So many of us get caught up in where we want to be or what we want in life that we forget to enjoy the process of getting there. This process is usually where you learn the most in life and where you find true joy in living life. Stop looking to other people, money, success and materials for fulfillment and find it within yourself.โฃ
โฃโฃ
Learn to enjoy your own unique journey in life. We are all going to experience loss,failure, and sadness. All of these experiences have a purpose because without them we wouldnโ€™t be able to enjoy success and happiness. โฃโฃ
โฃโฃ
I know youโ€™ve probably heard this a million times and itโ€™s something Iโ€™m personally learning to do myself, but learning to love the process brings life more meaning and fulfillment because success comes and goes but life will always be a process of learning and growth. โฃโฃ
โฃโฃ
Learn to love the highโ€™s and the lowโ€™s because thatโ€™s life. There would be no yin without yang and there wouldnโ€™t be hot without cold because itโ€™s just life๐Ÿ™๐Ÿผ

Address


Website

Alerts

Be the first to know and let us send you an email when Dimitri Bergados Health & Fitness Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

  • Want your practice to be the top-listed Clinic?

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram