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jomaragalvezz, Miami, FL (2026)

10/18/2021

MOST COMMON MISTAKES WHEN TRYING TO TONE UP ❌🚫

🛑 restrictive eating
🛑 endless cardio
🛑 minimal weight lifting
🛑 not sleeping enough
The list can go on…

WHAT YOU WANT TO DO
✅ actually fuel your body (increase calories if you feel like you need to)
✅ stop with the cardio machines!
✅ prioritize in building muscle (building muscle burns through fat)
✅ aim for 7-8 hours of sleep

Wanting to be tone requires you to build muscle and in order to build muscle you need to eat sufficiently and enough to build them!

Preforming too much cardio will burn through muscle and you will actually spend most of your energy on just cardio

Strength training will help you build muscle and promote healthy hypertrophy. You want to spend most of your energy on this portion as it will help you achieve the “tone” look.

Sleep is where MOST of our recovery will happen. Less sleep= less recovery. You will not be able to sustain muscle if you are running on 5 hours of sleep every night

Let’s get started in building a healthy relationship with working out and eating! 🌟

Apply for 1:1 coaching through the link in my bio 🌸🤍

10/16/2021

A little Vegas photo dump ✨

Barely any photos were taken 😂

————————————————————————

Let’s talk about getting back on track after vacay 🤍🌸

✅ No.1 let’s not force our way back in! Definitely take a day to settle back if needed and just to catch up and run some house errands

✅ No.2 starving yourself thinking you “ate too much” or that “you’ll lose weight” is not the solution. Depriving yourself from some Whole Foods will only affect your metabolism rate and slow down your digestion which can cause some bloat and discomfort

✅. No.3 if you are not feeling like starting the gym the day after, dont! I came back during the weekend purposely to rest and start fresh Monday. If you are not feeling the gym the day after then dont go! Start the day after, the goal is to go back into it when you feel well rested

✅ No.5 dont do endless cardio sessions or start lifting like how you did before the vacation… you will only over work your body and run risk of injury. Start slow and work your weight up. This should drive you more to want to lift the weight you once lifted before!

✅ No.6 remind yourself that your progress will not all go away in just a week. Practice positive mindset work and repeat positive affirmations to help ease the anxiety that you might get when it comes to starting the gym again!

These tips helped me become confident at the gym and truly enjoy my vacations and not worry about my progress or where I am. Wether I lost or gain weight during my trips, I remind myself that wanting to get back to where I was/am will only take some a few gym sessions to go back.

You got this girl!!

Apply for 1:1 coaching through the link in my bio 🌸🤍

***ycoach

10/12/2021

“I cAnT aFfOrD iT”

But realistically…… you most likely can

You are just prioritizing other things first!

If you were the review your finances, what are you realizing you spend the most?

Hard core truth now…

If you are comfortably spending money on lashes, bi-weekly brow clean ups, nails, cosmetic consultations, constant eating out, daily Starbucks coffee….. then you can afford a fitness coach/program that will CHANGE ✨ your life

So check your priorities!

Living a healthy life style and investing into your health can be a bit cost (if not budgeted correctly) but as everyone says….. it cost way more if you were to get sick 😖

Everything you love to purchase will always be there, but your health and wellness will only stay “healthy” for a time being

Let’s get started!
Apply for 1:1 coaching through the link in my bio 🌸🤍

10/11/2021

Everyone tells you that in order to make a habit into a lifestyle, it takes months to accomplish

Let me tell you a secret: it takes only 90 days to make a life style change

90 days ago we were in June…. Summer had just started and now we are in fall.. 90 days isn’t a long time to make a 180 degree turn from the outside

But… from the inside, it could be the longest 90 days ever, especially if you have NO idea what to do.

We are three months out into the new year, that’s almost 90 days away. Are you going to wait till 2022 to start the change you’ve been wanting?

Or,
Are you willing to start right now to make the change and see results you’ve been wanting to see?

Let’s not wait 90 long days in order to work on ourselves, let’s start today! 🌸🤍

Apply for 1:1 coaching through the link in my bio

10/08/2021

NUTRITION 🥙 vocab is tricky to understand when you are trying to find your maintenance level or trying to better understand tracking/macros

To understand what your maintenance level is, it’s important to know your total daily energy expenditure (TDEE).

TDEE is the total energy that a person uses in a day and can be estimated by calculating BMR and activity level

Basal metabolic rate (BMR) is the minimum energy your body needs in order to survive and preform vital functions

Active metabolic rate (AMR) is the amount of
Calories you burn once you are active and preform activities. AMR contains a list of activity factors that contribute to one’s lifestyle

Multiplying AMR to your BMR will get you your TDEE!💥

Sounds confusing? Don’t worry! Here in Blossom fitness we take into account all the calculations plus your life style factors! 🌟

Apply for 1:1 coaching through the link in my bio 🤍

10/05/2021

Want to build ya glutes? Protein

Want to “look” tone? Protein

Want to lose weight? Protein

Want to build muscle? Protein

Ya catch my drift? We need protein in order to reach our fitness goals whether it be to gain strength or maintain 🌸

Protein is such an important factor in our fitness journey. It is honestly on of the main things I look at when it comes to helping my clients

A lot of my clients come to me with low protein intake that doesn’t correspond to their fitness goals 😖

We work from the beginning in getting that protein level high every week! This includes by adding an extra chicken in (whatever protein you like), protein powders/shakes, and opting to snacks that are high in protein!

Many things out there already have a protein option (ex: pasta, milk, yogurt, etc.). So finding enjoyable foods with protein will help you at the end of the day reach your protein goal!

Having trouble on getting your protein up?
Apply for 1:1 coaching to help you succeed! 🌸🤍 link in bio ✨

09/30/2021

DROP THE SCALE ‼️🛑

Ladies…. The scales is NOT ❌ a way to keep track of your progress

The number on the scale does not define your beauty and/or reflect who you are

If you find yourself weighing yourself every time you go to the gym, girl let go of the scale!! 💯

Easier said than done right? I completely understand! It took me a while to not be fixated with the scale. It took a lot of self work and real research in muscle growth to finally let it go

To build muscle and “look” tone, you have to be okay with not only weight fluctuations but with also the number on the scale also going up!

Want a bigger b***y? The number on the scale will go up and you’ll have to be okay with it! 😭

Little by little start replacing the scale with progress photos and videos! Progress photos and body measurements are the most accurate and best way to track

With the help of a coach, they will help you find a healthy way in keeping track of the progress ! 🤍🌸

Apply for 1:1 coaching and let’s make healthy progress ✨

09/28/2021

MINDSET WORK ✨

Besides wanting to look the best, many of us start our fitness journey hoping to find ourselves

Wanting to love ourself, overcome insecurities, and be confident enough where it radiates ✨

But how can we get there? How can we overcome our battles and learn to accept us for us, even at the early stages of our journey?

said it perfectly!! There are 4 pillars when it comes to a fitness journey : workouts, nutrition, accountability, and MINDSET

If you’re like me that started working out thinking losing weight will finally make us love each other, let me tell you something girl…

We gotta WORK on MINDSET 💢

Some great mindset work to do (I have my clients preform these daily mindset work) are:

•writing down/saying positive affirmations
• journaling your thoughts
• setting a morning routine
• having time for yourself

I have a little routine of saying my positive affirmations, writing my schedule down, gratitude lists, and taking in some sun while walking my pup! 🌸

Prioritize yourself and your mindset, watch how everything will align once mindset improves 🤍

09/25/2021

Are shoes really THAT important for weight lifting? Read below to find out ⬇️

- 100% yes! Shoes are what protects our feet, keeps them clean, and help us with posture

- so it’s important to find the best training shoes so that your lifts are 100% executed to the max

🍑🔥 for leg day you want to wear shoes that are completely fat and that have grip to preform movements like squats, dead lifts, hip thrusts, etc.. imagine preforming movements on a cushion mattress…. You will feel like you aren’t getting the most out of the workout…. Same thing applies with shoes!

Having flat shoes will help you get a better range of motion of each movement and certain workouts require your feet to be completely flat like the main compound movements. You will find yourself with more stability and your movements will be concrete with flat shoes

💪🏼🔥 upper body day you can wear shoes with a platform or that have a bit more cushion compare to your leg day shoes. Since upper body involves more your top half, you can opt to whatever shoe you want! I normally wear my converse still or my adidas NMD

Were you training with wrong shoes? 😭 it’s okay it happens to all of us !

***ygrowthcoach

09/21/2021

Did you watch my IG stories yesterday? 🌸

If not I got you!

Although being in a calorie deficit does promote fat loss, there are a bunch of factors that can contribute to an unsuccessful fat loss journey.

Let’s talk about some factors:

❌ extensive cardio : you do not need to do extensive cardio for a fat loss journey. If you are preforming cardio for over 30+ minutes, we have to sit down and reevaluate your training

❌ under eating: if you are already under eating and want to enter into a cut, you defeat the purpose of actually burning fat. Your body will need to resort to your muscles for energy which is something we do not want.

❌ loss of sleep: not getting enough sleep actually affects your fat loss journey! Not getting qualify sleeps causes an imbalance of hormones that affects our eating habits

❌ stress is a big one! When cortisol levels are high, our body is in an extreme state of stress. Being in a cut already is stressful as it is so adding some personal stress will only affect your journey!

There are so many factors that contribute to an unsuccessful fat loss journey. The big one is the mental toll itll have on us when we don’t see results and we are restricting ourselves in everything 🥺

Crazy cardio sessions and eating less is NOT the answer ladies, let’s work on ourselves the right and safe way!🌸

If you are looking for help to lose fat and just feel stronger, apply to coaching through the link in my bio 🌸🤍

09/18/2021

Let’s talk about progressive overload ❇️

Progressive overload is the process of gradually increasing weight, frequency, or number of repetitions in your strength training 💪🏼

Progressive overload is a cycle that you practice every single time for muscle growth!

Our body naturally adapts to the movement and weight we use after a certain amount of time. So in order to prevent plateaus and feeling stagnant, increase weight or volume through out our training sessions is ideal!

Ex: Squatting 45lbs at first might be difficult so you continue with that weight until it becomes easier and easier. However, once preforming the squat for over 10 reps, your muscle is no longer in the growth phase of hypotrophy. So that means it’s time to add weight ! 55lb is now difficult and you can only preform 8 reps. The following week you were able to preform 10 reps. THIS MY FRIENDS IS PROGRESSIVE OVERLOAD

Apply for 1:1 coaching through the link in my bio 💗

09/17/2021

Happy friday babes!! 🌸

How are you planning to start the weekend?

Reminder that you can set realistic goals to hit during the weekend! ✨

Many people fear the weekends since they believe they will back track from their progress 😢

Girl, let me tell you… I was in the same situation as you. I used to be the weekend would cause me to lose my gains as I didn’t have any sort of movement during the weekend and I would binge eat (bad eating habits) 😖

Set yourself for success during the weekend! 🎉

Set a goal to get in at least 5-7k steps a day, drink a gallon of water, treat yourself just like how you treat yourself during the week day! Remind yourself that your body deserves the rest it needs and that you are doing the best you can!

Remember if the 80/20 rule. Not only does it apply for nutrition but as well as life! You deserve to have fun and be happy! That’s what living a healthy lifestyle is all about, having B A L A N C E ‼️

Have a fun and safe weekend ☀️

Apply for 1:2 coaching through the link in my bio 💗

jomaragalvezz

10/18/2021

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