Vitality by Sergio

04/09/2026

Are you going to go through another summer, a little (or a lot) embarrassed when taking off your shirt at the pool or beach?

Are you going to go through another summer wishing you would finally have gotten into great shape feeling confident and energetic, but instead, feel soft and lethargic?

If you’re ready to experience summer in a new way, down 10 to 20 lbs, stronger more defined arms, back, chest, midsection?

Follow this strategy:

1) lift weights 3 to 4X per week for 30 to 45 minutes. Mostly slow and controlled reps at mid-weight fatiguing between 8 and 15 reps. Every other week, lift heavier weights where you fatigue between 6 and 9 reps on last 2 sets. Finish your strength routine with 12 to 20 minutes of HIIT cardio using battle ropes, stair climber, spin bike, elliptical etc…

2) on alternate days, walk briskly for 10K to 20K steps. Break it up so that you include a 10 to 20-min walk after lunch and after dinner (10-20 min walk after lunch and dinner should be all 7 days).

3) Eat all your calories in a 10 to 12-hour window (no exceptions). Include protein in every meal; ideally 40+ grams of protein in each meal as well as 10+ grams of fiber. Avoid snacking between meals… drink unsweetened green tea instead.

4) take creatine and aminos for muscle development and recovery

5) prioritize 7+ hours of Sleep… this is where the results of your efforts really happen. Poor sleep = more fat storage and finished results from your efforts

Need a plan that works for your goals, needs, and lifestyle? Click the link in my bio, fill out the form, and expect a message from me 👊🏽

04/09/2026

I get this message constantly. And I understand the frustration.

You’re showing up. You’re putting in the work. But the mirror isn’t reflecting it. No real gains in muscle and definition.

Here’s what’s almost always happening:

Most people over 45 are doing too little or too much volume, with too little intensity and too much cardio, plus zero progressive overload.

They’re also under-eating protein. Combine that with over-doing cardio and you create a hormonal environment that promotes fat storage and muscle breakdown simultaneously.

Translation: you’re working hard to stay exactly where you are.

Here’s the fix:
✅ Reduce training frequency to 3 to 4 sessions at 30 to 45 min each with more intensity and intention, versus 5 to 6 sessions with too much cardio and random strength exercises.

✅ Increase training intensity — mix functional strength exercises (integrated and 3D) with some heavier lifts (fatigue between 6 - 9 reps), although most sets do slower and medium when fatiguing between 10 - 15 reps

✅ Eat 40-50g protein per meal, minimum

✅ Cut the steady-state cardio — replace with 2 reHIIT 9-minutes cardio sessions after strength queues and 20 to 30 minute brisk walks on days in between

In 6 to 10 weeks, clients who make this shift look dramatically different. Same or even less time investment. Completely different result.

You ready to get rock solid fit? Click the link in my bio, fill out the form, and expect a message from me 👊🏽

04/08/2026

3 mistakes I see so many people over 50 making that’s keeping them in pain, which gets worse if you don’t correct these issues/mistakes

1. Not warming up properly. Most folks jump on a recumbent bike or treadmill for 5 to 20 minutes then follow it up with some weights or stretch machines, but that’s not the right type of warm up. You need to be doing 3-dimensional dynamic warm-up exercises that move your muscles, bones, and joints in all 3 planes of motion. Your warm up should also include corrective exercises to align your body before strength training

2. Exercising the same on both sides of the body, and often on machines or using bars where the stronger side can dominate and do more of the work. It’s important to do a good portion of exercises where each side manages its own load so you don’t create more imbalances. In fact, training the weaker side a little more to correct imbalances is ideal.

3. Overtraining. You don’t need 75 to 90 minutes in the gym; or to do 15 sets per muscle group. That’s a whole lotta wear and tear on your tendons and ligaments. And don’t forget the importance of recovery.

If you’d like a custom plan designed to get you amazing results, plus help you move more athletic and pain free well into your 60s, 70s and beyond, click the link in my bio, fill out the form, and expect a message from me.

04/06/2026

It’s super frustrating after the age of 40, and even more so after 50 when you get some weight loss success but somehow can’t get rid of the belly fat.

You try everything… intermittent fasting, going to bed hungry, doing more cardio, with little to no results. Stuck!!

Here’s what’s usually happening— it’s not that you’re not working hard; it’s that your body isn’t set up to burn fat efficiently any more.

After 40 (and especially after 50):
* Muscle mass declines which slows your metabolism
* Recovery slows down
* Daily movement slows

So, when you rely on more cardio, eating less, and trying harder, it often backfires.

You lose energy…
You lose strength…
And progress stalls

The real shift comes when you focus on fixing these 3 things:

1. Building muscle with the right strategy, and not overdoing cardio

2. Eating enough protein but also a balanced diet with fiber and strategic timing, versus cutting too many calories

3. Proper rest and recovery… sleeping 7.5 to 8.5 hours, and not overtraining muscles.

That’s when your body starts working with you versus against you, and when the belly fat finally starts to melt off.

There’s a reason my clients get great results and fast:

* Customized Fitness, Nutrition, and Healthy Lifestyle detailed plan based on in-depth assessment, functional movement screening, and desired goals

* Daily Success sync. I’m watching your actions like a hawk. You’ll know exactly what to do every single day without question… and you will check the boxes every day. I don’t know any other program or coach that has this.

* Weekly check-ins; Bi-weekly 30-min Zoom calls for optimal accountability. We’ll celebrate your wins and review obstacles and roadblocks to address and overcome them.

* 24-hour access to me as a coach via text for unparalleled support.

I’m ready for you… are you ready to become your best self? Click the link in my bio and expect a message from me 💪🏽😊👊🏼

04/01/2026

03/29/2026

Faster fat loss by fixing these 3 mistakes that slow down your fat loss.

1. Too much cardio and not enough strength training, and in the wrong order. So many people over 50 go to the gym, do 30 to 45 minutes of cardio, then 15 to 30 minutes of random strength training.

Fix this by starting with and focusing more on strategic functional Strength training after 5-10 min of dynamic warm up of course, then finish with just 8 to 15 minutes of cardio intervals. Using up your glycogen (stored sugars) during strengthen training forces your body to metabolize fat for fuel during your cardio. Make it intervals every other workout and the fat will melt off.

2. Random eating or dieting without strategy or enough protein.

Fix it by being mindful and strategic with your food intake. Eat protein with every meal, and start the meal with the protein. Get the right macros for your body type and goals and track for 6 to 8 weeks so you know what works for you.

3. Not enough rest and recovery, which increases cortisol and fat storage.

Fix it by prioritizing 7.5 to 8.5 hours of sleep and don’t overtrain. Especially after 50, our bodies need recovery, which is where muscles repair and grow, and what optimizes our metabolism.

Ready to see your abs again and drop 12 to 20 pounds in the text 6 to 8 weeks?

Click the link in my profile, fill out the form, and expect a message from me.

03/27/2026

3 keys to building muscle AND athleticism so you can be pain-free, active, playing sports, and Fit into your 70s & 80s…

1. Corrective Exercise, including fascia & tissue work to correct imbalances and teach the body to move in alignment and proper sequence through all 3 planes of motion

2. Mo-stability: basically mobility/flexibility and stability combined where you develop control at end ranges of joint motion

3. Functional Strength training where you build muscles in a more integrated vs isolated method, and in all 3 planes of motion, including balance work and intentional motion

BONUS tip: sound nutrition that nourishes muscles, bones, connective tissue, and brain health.

That’s a WINNING formula 💪🏽

Ready to train for your 70s, 80s, and beyond? Start in your 40s or 50s, and even 60s

Click the link in my bio, fill out the form, and expect a message from me

03/25/2026

If you want to be active into your 60s, 70s, 80s and beyond, make sure you don’t skip this ONE thing…

3-DIMENSIONAL BALANCE EXERCISES

- not just balancing in one leg for a period of time

- not just single plane balance exercises like 1-leg deadlift or squat…

- but BALANCE in all 3 planes of motion (3D) which

✅ recruits dormant muscles leading to better muscular balance, less injuries, and more athleticism.

✅ increases heart rate which improves strength and cardio which is what also occurs when playing most sports.

✅ increases brain activity which helps with athleticism while reducing the risk of neuro-degenerative disease.

Are you over 45 and looking for the best strategy to improve your athletic performance, overcome chronic injuries, and lengthen your years of playing and being active?

Click the link in my bio, fill out the form, and expect a message from me.