DKO Training

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Here's what I've been up to:Finished up my second season coaching VB at a local high school. 💪🏼 Started to head up the s...
01/16/2023

Here's what I've been up to:
Finished up my second season coaching VB at a local high school. 💪🏼
Started to head up the strength training for ALL sports at that same high school. Currently working with Boys and Girls basketball, baseball, track and field.
So excited to be working with my dream clients - high school student-athletes! I love this age, and the impact we can have on the way they see physical activity, and themselves, for their life time!
Kids can either graduate high school with no concept of how to move their bodies... OR you can give them the tools to be confident and prepared in the gym (or at home) and life wherever they go! 😊💪🏼

07/31/2020

Does a trainer really need to be certified??🧐

For people that already have EXSS, KIN, or other applicable degrees...Certifications allow us to re address things and be reminded of things we were (or maybe not) taught years ago in school!

This is why I try to do at least 1 certification every year!
This year I chose to do the Program Design certification with which lit a new fire in my work.
And I was quickly reminded that ALL people need ALL aspects of training.
Although "power" training & programming for my NFL player looks VERY DIFFERENT than my teacher/VB coach/wife/mother training- THEY BOTH STILL NEED POWER TRAINING.

Here's an example of creating an exercise that encourages the client to move at higher speeds and use more force than they would do in a traditional strength training exercise.💪🏼
This is especially important to implement for people who want to continue with sports activities- like hopping in her teams practice and showin' them she's still got it😏💪🏼💕

What are you waiting for?🧐🧐Whether it's your daily workouts, or actually just STARTING your health journey...Stop waitin...
07/30/2020

What are you waiting for?🧐🧐

Whether it's your daily workouts, or actually just STARTING your health journey...

Stop waiting.
Stop making excuses.
Get it done.💪🏼🔥

07/30/2020

WE ( and i😏 ...and spectators😂) CHEER ON OUR ATHLETES PRETTY HARD HERE AT 😏🔥🔥

This family has been working so hard!!!💪🏼
The GAINZ seen in all 3 of them, along with their energy coming into the gym has been super fun to work with!

Good job ! 🖤

Swipe to see all my nutrition secrets 🔥💪🏼😏🥳NEWSFLASH:YOUR BODY NEEDS CALORIES TO FUNCTION!You NEED calories.(not like yo...
07/29/2020

Swipe to see all my nutrition secrets 🔥💪🏼😏

🥳NEWSFLASH:
YOUR BODY NEEDS CALORIES TO FUNCTION!
You NEED calories.
(not like you "need" the newest iPhone- but like LIFE OR DEATH kinda "need").
EVEN IF...
✅you are over your "ideal weight" that you have in your head.
✅you had ice cream for breakfast.
✅you didn't workout today.
✅all you did was sleep today.
✅your great Aunt Karen tells you you need to be skinnier to get a boyfriend...

You need calories because you are still alive!
And if you want to stay that way, your gonna have to keep eating food.💪🏼

Head to account to read more about her story! 💕


@ Menifee, California

07/23/2020

true failure •
the ability to truly fail is a GIFT!

my new client is only 12 years old! he already works super hard, listens well, and is a tough kid- but the most impressive thing so far was this...🙌🏼

HE PUSHED TO FAILURE. he tried his absolute hardest. he worked to failure.

i often get asked "for how long?", "for how many?", or "for what weight?"...
The answer is- try your hardest. try your best.
and then see what happens😏

there are many many adults who have yet to master the skill of being able to fail. who have yet to master the skill of being uncomfortable.

i know this will take him to big places and things!💪🏼🔥

when was the last time you failed at something?...

Ps. I cut the end of the video because i didn't want to show his face - but he was smiling big 😊💪🏼... and so was i!

07/09/2020

Can we talk about PAIN vs DISCOMFORT?!🔥👏🏻

I had a chat with one of my kids today about the differences of these two while you're working out.
This is a KEY skill, and 1 of the most important things you can learn, as an athlete and a coach!

Pain- our body & brain is warning us that something is wrong.

Discomfort- your body & mind is telling you this is uncomfortable. 🔥maybe you haven't been here before. maybe your fatigued. your heart rate is rising and you may even feel sick. and / or maybe it feels like it sucks. a lot. 😂

ATHLETES & FELLOW FITNESS LOVERS : distinguishing between these two is the KEY to your mental and physical GAINZ!

Don't be afraid. Ask your coach if you have any questions. And start to pay attention to your mental thoughts while exercising. If you're never challenging yourself- you will never get better!
If you feel fine once you stop, it's probably just your (weak little) mind telling you it wants to stop & take a break😉- even though your body CAN DO IT!💪🏼😏

Push through. Be strong. And start making those mental changes a priority!💪🏼

Build your own bowl😍A new staple in the Ortiz Family (aka Ricky eats it, and I stick to my usual😂)Quinoa is a complete p...
01/21/2020

Build your own bowl😍

A new staple in the Ortiz Family (aka Ricky eats it, and I stick to my usual😂)

Quinoa is a complete protein with ALL 9 essential amino acids... and since we're doing less meat around here that's a plus for us! CRAZY to think about a grain having thaaat much good stuff👌🏼

I keep a bucket of quinoa and beans already made so I can quickly do this in the frying pan in the morning for when he comes home.

Here's what I use!👏🏻😍

▪️ Quinoa
▪️ Black Beans
▪️ Spinach
▪️ Asparagus
▪️ Banana Pepper
▪️ Chili Powder
▪️ Red Pepper Flakes
▪️ Pinch of Garlic Salt
▪️ Regular Salt

TOP with your favorite salsa or sauce, some eggs, and a fresh avocado if you love them like my hubby🖤




@ Murrieta, California

Just turned 26 this weekend😱 Here's a few things I've learned in the last few years:▪️strength is key - mentally and phy...
01/13/2020

Just turned 26 this weekend😱 Here's a few things I've learned in the last few years:

▪️strength is key - mentally and physically - make more goals than just a # on the scale.
▪️go after what you love and who you love- it takes hard work!
▪️only YOU can know your true motivations and intentions- be real with yourself! Laziness loves to hide in "rest days".
▪️evaluate how you feel OFTEN. don't let months go by being miserable and unhappy with your health or confidence.

Thanks for following along on my account

I would love to hear things YOU have learned...😊🖤

How did YOU get active this weekend?My parents workout almost every day!😱 A couple years ago they started going to a gym...
01/06/2020

How did YOU get active this weekend?

My parents workout almost every day!😱 A couple years ago they started going to a gym for strength training, but they have ALWAYS been active since I can remember.

We were the kind of family that went hiking instead of the movies.
And played football on thanksgiving instead of watching it.

I loved it! And I love that that is how we spent time together. All 10 (2 + 8 kids) of us were pretty active growing up and have continued it into our adult lives.

🖤 happy Monday everyone! Hope you had a great and active weekend!😊

@ Temecula, California

Here are my WORKOUT MUST HAVES😍It's that time of the year when people start re-focusing on their health, evaluate their ...
01/03/2020

Here are my WORKOUT MUST HAVES😍

It's that time of the year when people start re-focusing on their health, evaluate their goals, and buy ALOT of things😬

Here's my list of MUST HAVES for the gym😍 (and let me give you a hint... it's not a freaking half shirt, or a pair of shoes that let everyone know you are doing an Instagrammers leg day...).
🥊ROUTINE - it costs you $0 to make a routine for yourself and KEEP IT.

💕SUPPORT- it costs you $0 to grab a friend, invite them on your journey, and work together👏🏻.
🔴GOALS- it costs you $0 to set goals, write them down, and WORK for them.
💃🏽A BODY- (thankfully)it costs you $0 to have a body. Let's just call it God's gift to YOU.😏

You know what does cost money?.
Trying to take care of your body when you treat it like💩.
Maybe you like to motivate yourself by buying new clothes for the gym...
but the stuff you REALLY need is -
A routine you will stick with. Support you can trust. Goals you can reach.
And a body you want to take care of.🙌🏼

LETS DO THIS👏🏻👏🏻

@ Murrieta, California

In the end of 2019 it became clear that I wasn't going to do my training for professional beach volleyball this year.Hon...
01/03/2020

In the end of 2019 it became clear that I wasn't going to do my training for professional beach volleyball this year.

Honestly, I can't tell you why, or how it became clear...all I know is I'm okay to let go of that for this year and pursue the million other things I want to do, and continue to heal and take care of my body.

Is there something your letting go this year? Maybe not even something physical, or tangible, but something emotional?

#2020 @ Huntington Beach, California

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Menifee, CA

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