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Jorge Diaz, PT, DPT, “JD”, Victoria, TX (2025)

12/03/2021

I have been through periods in my life when I thought I was physically fit, but in reality my body told a different story.

Believe it or not, the picture on the left was when I was working out consistently 5-6 days out of the week. I thought I was extremely fit at this point in my life, but my imagination did not coincide with reality. Even though I worked out daily, I did not perform other habits as consistently (nutrition, maintaining physical activity throughout the day, varying the workouts for maximal stimulus, etc).

Like most other guys, I performed mostly weight lifting and had the expectation that my body would slowly lean out over time. I developed a lot of strength from this training method, but this was the only advantage that I had with regards to fitness. I could not run a 3k to save my life or even move my body efficiently in high-intensity spurts or with proper stabilization/control. I did not have a game plan to address these other areas of my fitness, and hence I was not as proficient as I thought I was.

Performing VAHVA fitness programs has been a humbling experience and it has allowed me to break past my plateau. Each of the programs addresses a different area of fitness, and with the 3 main programs (Movement, Athlete, and Warrior 20XX) you have the complete blueprint for achieving well-rounded fitness. The key however is to find the right balance that combines these programs in the most effective e manner. I have combined these programs and found a balanced approach that works for me and other clients that I coach. My perspective has changed from believing there is an ultimate state of fitness to now accepting and educating clients that this is a never-ending journey in which one has no choice but to get better as long as they remain consistent.

If you have not done so already and you wish to have the complete blueprint to achieving well-rounded fitness, then visit the link below (also in my bio) to explore these programs. If you have these programs but wish to maximize your results with them, comment “VAHVA” and shoot me a personal message.

11/25/2021

Thanksgiving Tips to Keep Off the Extra Pounds🦃🥧💪🏽

In this video, I talk about how to still enjoy Thanksgiving while staying on track with your fitness and health-related goals.

🔹Tips for Success🔹
Aim to get in your favorite type of workout followed by getting 10,000 steps a day before midday. This can be in the form of an extended walk, playing a recreational sport with loved ones, and just about anything that is going to keep you active!

Then you can do one of the following:

1. Fast throughout the majority of the day. This means not eating any food/sugar and just drinking water to maintain hydration. Break your fast 1-2 hours before the big meal with a high-protein meal. My favorite go to is a banana with a HEAVY DUTY protein shake (2-3 scoops of protein).

2. Eat lean, high-protein/high fibrous foods throughout the day to maintain your appetite and save for the big meal!

Hydration is key for both of these methods to avoid the effects of “fake starvation” and mindless overeating.

Regardless of whatever you decide to do, the point is to not worry too much and just enjoy this special day. These are just tips that I personally do and want to share😁

Have a Happy Thanksgiving everyone!🙌

11/09/2021

Good Morning Into Squat For Back Pain🏋️‍♂️

When dealing with back pain, most people avoid performing movements that load the paraspinal musculature, and upon first glance one might even say it is unsafe. However, when performed in a controlled manner, these movement have greater strengthening potential than the typical movement pattern, and can even resolve back pain.

I deconstruct this squat by performing first a “good-morning”/hip hinge, then followed by descending into a squat. The effect of this controlled “good-morning” results in a greater activation of the paraspinals and the rest of the posterior chain (glutes and hamstrings).

We have been told all our lives that we need to maintain a neutral spine, aka “straight back”, and avoid loading our back muscles. Yet, loading is the only true way that we can strengthen our back for our day-to-day and higher-level activities. Just like any other exercise, you must exercise with caution and approach loading in a gradual progression.

What do you think of these movements?

11/03/2021

Strength and Mobility: The Yin and Yang of Function and Performance☯️

In the past, I placed a lot of emphasis on traditional strength training thinking that this was the be-all and end-all for achieving optimal performance and fitness. I soon realized that this type of training had very little carryover with regards to function. I developed extreme mobility restrictions and pain throughout multiple joints in my body as a result of progressive overload.

After years of experiencing increasing joint pains, I knew that I needed a more sustainable training method. It was when I started integrating mobility exercises into my routine that I saw my symptoms reduce, and ultimately go away.

In order to move our joints through their entire range of motion, we need to have the physical strength to do so, however we must also have the mobility to move freely without restrictions.

The problem that most people experience is not knowing how to integrate these exercises into a routine. I will admit that I wasn’t sure how to do this until I stumbled across programs. I have been doing them for the past 3 years, and I’ve experienced significant gains including muscular development, strength, and mobility without having to compromise function.

Traditional strength training methods may be effective in building mass and strength, but there is a better approach that will save your body from years of abuse. Click the link below to find out more.

https://portal.vahvafitness.com/programs/

10/29/2021

🔥Hot Fire Fridays: Modalities🔥

A modality is anything that helps improve your body’s performance, and can be effective tools to help you continue to function at a high-level.

When rehabbing an injury or dealing with pain, modalities may help with the overall recovery process, however you must figure out what caused the problem in the first place.

As a physical therapist, I help people figure out what the underlying problem is to fully ELIMINATE it and prevent it from ever coming back again.

One of the most valuable investments you can make is teaching yourself how to be in-tune with your body. You can learn how to recognize these issues and take care of them before they become bigger problems. You can learn the process of how to optimize your body to keep it functioning at the highest level possible.

If you want to learn how to do this, send me a DM and I would be happy to help you accomplish this.

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Imagine having the best body that is capable of high-performance along with leading lifestyle that supports long-term function and health.

If you have struggled with pain, health, or fitness, shoot me a DM. I am happy to help you come up with the perfect plan💪🏽🏆

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10/25/2021

Free up your overhead press and posture💪🏽

Most of us walk around with our shoulders in a forward position. This over time causes our chest to become tight with restriction as well as make our thoracic spine immobile. The key to improving this is by working in consistent stretching and mobility exercises. This will not only help you improve your form with exercises such as the overhead press, but it will also lead to improved posture and a sense of feeling free🙏🏽

09/29/2021

In this video, I talk about the difference between squatting with you knees behind your toes vs past your toes. If you have ever had confusion about this, then this video will clear it all up!

09/21/2021

Lunge To Single Leg Stance

This is a great exercise that combines the lunge with balancing on one leg. Immediately as I come up from the lunge I think about contracting my glute on my stance leg to extend my hip fully. I’m also working hard on stabilizing my pelvis to prevent myself from falling over to either side.

A great exercise to add to your repertoire to improve singe leg stability, and you can combine this with squats to get the ultimate leg/glute pump💪🏽🍑

09/21/2021

What is Bro Lifting? In my first YouTube video, I talked about the definition of bro lifting and why I stopped. I don’t discriminate though and explain how this applies to women in the form of sis lifters😌 either way I encourage you to check it out.

I will link my YouTube channel in my bio👆🏽Follow my YouTube channel, JDFitnessDPT, where I will talk about different topics related to fitness, health, and rehab as well as my own experience💪🏽

09/14/2021

Single Leg Balance Training for Ankle Sprain Injury

Ankle sprains are among the most common injuries that can have residual effects such as poor single leg balance and instability. This can lead to reinjury if not managed appropriately. For this type of issue, working on single leg balance exercises can assist with rehabbing this injury. I love doing exercises like the single leg deadlift/clean and press as you really have to work hard at stabilizing the ankle in addition to performing a complex movement.

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Imagine what life would be like to achieve your fitness goals pain-free, along with leading a lifestyle that supports long-term function and health. Pretty awesome right?

If you have struggled with pain, health, or fitness, shoot me a DM. I am happy to help you come up with the perfect plan💪🏽🏆

Click the link in my bio to schedule a free discovery call👆🏽
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09/12/2021

2 years ago I made the decision to incorporate movement training and I utilized ‘s programs to help me get started.

But I will be honest, I struggled quite a bit on this new journey.

In the beginning, I was introduced to a lot of new movements. I was often discouraged when I couldn’t perform what I thought should have been basic movements. Because of this, I was never truly committed to the process. My tendency was to perform movement training for 2-3 months, after which I stopped doing it entirely, or I would move on to a different type of training all together because I was frustrated with my lack of progress.

It was only until I made the commitment 1 year ago that I would perform the programs as they were intended. When I got stuck with a certain phase/month I would continue to drill it and I wouldn’t move on until I fully mastered it.

When I did this, I saw my body change. I became more versatile, and I started being able to perform movements that I previously was not able to perform. Fast forward to now, I am now putting together my own flows and moving in a way that I would not have imagined.

We all have a vision of what we want to become, and every day there is a new challenge to overcome on the journey towards it. By maintaining discipline and committing to the process, you will transform yourself and become what you envision.

09/03/2021

🔥Hot Fire Fridays🔥

It’s been a busy week guys, been really focused on getting things in place with my business so that I can provide the best service for you all.

Today, I want to leave you guys with a thought to think about over this weekend.

What is holding you back from becoming the best version of yourself? Do limiting beliefs get in the way of your goals?

I used to struggle with negative thoughts about what I could and could not achieve. I used to think that certain goals were way beyond my reach, and that no matter how hard I worked I would never achieve them.

This way of thinking can really limit what you are able to accomplish. I have recognized this in myself and in coaching others. The reality is that we lack the awareness for what we want to accomplish, and if we had the right information then we could make great progress towards our goals. We don’t even make it to this step because we are so caught up in our own heads of what we aren’t capable of.

That is why I work so hard at helping others change their MINDSET when it comes to their fitness goals. When you change your mindset to a state of belief, then the solution will present itself to you, and you will accomplish what you envision.

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Imagine what life would be like to achieve your fitness goals pain-free, along with leading a lifestyle that supports long-term function and health. Pretty awesome right?

If you have struggled with pain, health, or fitness, shoot me a DM. I am happy to help you come up with the perfect plan💪🏽🏆

Click the link in my bio to schedule a free discovery call👆🏽
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08/27/2021

🔥HOT FIRE FRIDAYS🔥

Man today’s topic is super hot fire! Today we talk about achieving optimal performance.

What is optimal performance? This is a concept that I truly believe in and spend time educating my clients on.

We all are required to perform at a high-level each and every day. We have careers, responsibilities, and passions that require our energy to perform. For that reason, it is important to have a lifestyle that provides us with the stamina to perform on a consistent basis.

Your lifestyle should energize you, not deplete you. Proven behaviors that will provide your body with energy include daily exercise, nutrition, sleep hygiene, and increased physical activity throughout the day. Getting the right balance with each of these areas is important, and varies for each person.

I help people find the right balance that allows them to have an optimal performance lifestyle, in addition to achieving their fitness/health goals. It is awesome feeling to gain muscle, lose weight, and transform your body over time. It is even more awesome to have a lifestyle that allows you to perform at a super-human level and allows you to give your best at everything you do💪🏽🏆

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Imagine what life would be like to achieve your fitness goals pain-free, along with leading a lifestyle that supports long-term function and health.

If you have struggled with pain, health, or fitness, shoot me a DM. I am happy to help you come up with the perfect plan💪🏽🏆

Click the link in my bio to schedule a free discovery call👆🏽
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08/20/2021

🔥Hot Fire Fridays🔥

The importance of “maintenance work” and taking care of one’s body is a point that I can’t stress enough. When we are young, we take our bodies for granted and go through most of our lives without questioning our health habits.

This leads to a lack of awareness and the choosing of certain habits that will inevitably lead to health issues later on in life. I know because I was headed down this road myself, however throughout the years I have been fortunate to have received coaching by certain mentors who helped me get on the proper lifestyle plan. As a result, my entire perspective of staying healthy has changed.

If you have recently felt that you needed to make a change but was unsure how, I’m telling you that you are not alone. I have helped hundreds of people who were in a similar state and who have even gone on to live with optimal health and performance in their daily lives. I live to help people discover their true potential.🙌
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Imagine what life would be like to achieve your fitness goals pain-free, along with leading a lifestyle that supports long-term function and health.
If you have struggled with pain, health, or fitness, shoot me a DM. I am happy to help you come up with the perfect plan💪🏽🏆
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08/18/2021

The last piece of the posture correction series (and my favorite part): STRENGTHENING.

And yes we are lifting barbells and using the TRX! These are different exercises than what you might see in a typical rehab clinic. I use these all the time as I believe they are effective tools to get you in shape—and prevent pain/injury associated with slouched posture!

Jorge Diaz, PT, DPT, “JD”

12/03/2021

11/25/2021

11/09/2021

11/03/2021

10/29/2021

10/25/2021

09/29/2021

09/21/2021

09/21/2021

09/14/2021

09/12/2021

09/03/2021

08/27/2021

08/20/2021

08/18/2021

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