CICO Fitness and Wellness

05/25/2026

05/16/2026

You show up.
You work hard.
You try to eat better.
You push through workouts.
And yet… when you look in the mirror, it feels like nothing is changing.

That frustration is real.

Most people don’t fail because they’re lazy.
They fail because they’ve never been taught the right strategy.

More cardio isn’t always the answer.
Eating less isn’t always the answer.
Random workouts, inconsistency, poor recovery, lack of structure, and unsustainable dieting keep people stuck in the same cycle over and over again.

Real body recomposition requires:
• Strategic resistance training
• Proper nutrition
• Recovery
• Consistency
• Progression
• Patience

The goal isn’t just to lose weight.
The goal is to build a stronger, healthier, more capable body that actually looks and feels different.

Stop guessing.
Start training with purpose.

If this sounds like you, message me “AUDIT” to schedule a Fitness Audit session and find out what’s really holding you back.

05/12/2026

Most people think changing your foot position on the leg press completely changes the exercise.

It doesn’t.

Foot placement, stance width, and range of motion can slightly shift which muscles are emphasized by changing joint angles and mechanical demands, but every leg press variation still trains the lower body as a whole.

Some general trends:
• Higher foot placement may increase hip extension demand and glute involvement
• Lower foot placement may increase knee flexion demand and quadriceps involvement
• Wider stances may increase adductor (“inner thigh”) involvement
• Narrower stances may slightly increase knee extensor contribution

But none of these positions “turn off” other muscles or isolate a single area.

What matters even more:
• Training effort
• Consistency
• Progressive overload
• Safe, controlled technique
• Individual anatomy and mobility
• Choosing a setup that feels stable and repeatable for YOUR body

There is no magic foot placement.

The best variation is the one that:
• allows a safe range of motion
• feels comfortable for your structure
• lets you train hard consistently
• helps you progress over time

Don’t get distracted chasing “perfect muscle targeting.” Focus on quality movement, intelligent programming, and long-term consistency.

05/01/2026

🚐💪 WE BRING THE GYM TO YOU 💪🚐

CICO FITNESS & WELLNESS offers premium mobile personal training, nutrition coaching, and recovery services designed around YOUR goals, YOUR schedule, and YOUR lifestyle.

We come directly to:
🏠 Your Home
🏢 Your Office
🌳 Parks & Outdoor Spaces
🏋️ Condo & Apartment Gyms
📍 Or virtually anywhere

No matter your goal, we have the tools, knowledge, and equipment to help get you there.

We support ALL modalities of training, including:

• Strength Training
• Fat Loss & Body Recomposition
• Functional Fitness
• Athletic Performance
• Kettlebell Training
• Sandbag Training
• Landmine Training
• Suspension Training
• Mobility & Flexibility
• Stretch & Recovery Sessions
• Core & Rotational Training
• Beginner to Advanced Coaching
• Virtual & Hybrid Coaching

We utilize elite equipment and tools from brands like:
Rogue Fitness, GORUCK, TRX, REP Fitness, Kettlebell Kings, Stick Mobility, Sorinex, AbMat, Hyperwear, and more.

Whether your goal is to:
✔ Lose body fat
✔ Build muscle
✔ Improve conditioning
✔ Increase mobility
✔ Get stronger
✔ Move pain-free
✔ Improve confidence
✔ Age healthier and stronger

—we create a fully customized strategy to help you succeed.

At CICO Fitness & Wellness, we focus on:
🔥 Training
🥗 Nutrition
🧘 Recovery
🧠 Lifestyle & Behavior Change

Because real transformation is more than just workouts.

📩 Message to schedule your complimentary consultation and learn how we can help you become stronger, healthier, and more confident.

05/01/2026

🚐💪 WE BRING THE GYM TO YOU 💪🚐

CICO FITNESS & WELLNESS offers premium mobile personal training, nutrition coaching, and recovery services designed around YOUR goals, YOUR schedule, and YOUR lifestyle.

We come directly to:
🏠 Your Home
🏢 Your Office
🌳 Parks & Outdoor Spaces
🏋️ Condo & Apartment Gyms
📍 Or virtually anywhere

No matter your goal, we have the tools, knowledge, and equipment to help get you there.

We support ALL modalities of training, including:

• Strength Training
• Fat Loss & Body Recomposition
• Functional Fitness
• Athletic Performance
• Kettlebell Training
• Sandbag Training
• Landmine Training
• Suspension Training
• Mobility & Flexibility
• Stretch & Recovery Sessions
• Core & Rotational Training
• Beginner to Advanced Coaching
• Virtual & Hybrid Coaching

We utilize elite equipment and tools from brands like:
Rogue Fitness, GORUCK, TRX, REP Fitness, Kettlebell Kings, Stick Mobility, Sorinex, Clench Fitness, and more.

Whether your goal is to:
✔ Lose body fat
✔ Build muscle
✔ Improve conditioning
✔ Increase mobility
✔ Get stronger
✔ Move pain-free
✔ Improve confidence
✔ Age healthier and stronger

— we create a fully customized strategy to help you succeed.

At CICO Fitness & Wellness, we focus on:
🔥 Training
🥗 Nutrition
🧘 Recovery
🧠 Lifestyle & Behavior Change

Because real transformation is more than just workouts.

📩 Message to schedule your complimentary consultation and learn how we can help you become stronger, healthier, and more confident.

FunctionalTraining StrengthTraining FatLossJourney BodyRecomposition KettlebellTraining LandmineTraining TRXTraining RecoveryTraining WellnessCoach NJFitness FitnessMotivation

04/17/2026

THE MOST IMPORTANT “MOVEMENT” YOU’RE PROBABLY IGNORING…

The stabilize.

Not because it looks impressive.
Not because it burns like a heavy lift.

But because it’s what allows everything else to work the way it’s supposed to.

Think about it…

Every time you:
• Pick something up
• Carry weight
• Push or pull
• Walk, run, or change direction
• Try to stay balanced under load

You’re stabilizing.

Your core’s job is NOT to create movement.
It’s to resist it.

So when your stabilization is weak…
Or worse, nonexistent…

Your strength leaks.
Your joints take on stress.
And your risk of injury goes up.

But when your stabilization is strong?

Everything becomes more controlled.
More efficient.
More powerful.

Here’s what proper stabilization does:

• Protects your spine by creating stiffness and control
• Transfers force between your upper and lower body
• Improves balance, coordination, and posture
• Enhances performance in every other movement pattern
• Allows you to handle more load safely

This isn’t about abs.
This is about control.

Because you don’t earn the right to produce force…
until you can control it.

Stabilize first.
Then move.
Then load.

If your training isn’t producing results…
It’s not effort.
It’s structure.

04/16/2026

THE MOST IMPORTANT MOVEMENT YOU’RE PROBABLY DOING WRONG…

The pull.

Not because it looks impressive.
Not because it’s a “back or biceps exercise.”

Because it’s how your body is designed to pull, stabilize, and control load.

Think about it…

Every time you:
• Pull a door open
• Pick something up toward you
• Climb
• Row or drag something
• Stabilize your posture

You’re pulling.

So when your pull is weak…
Or worse - done incorrectly…

Your posture suffers.
Your shoulders round forward.
And your strength becomes unbalanced.

But when your pull is strong?

Everything changes.

Here’s what a properly trained pull does:

• Builds a strong, developed back (lats, rhomboids, traps)
• Improves posture and shoulder positioning
• Balances out all your pushing movements
• Strengthens grip and pulling capacity
• Enhances control and stability through the upper body
• Carries over into real world strength and performance

This isn’t just a “back day” movement.

It’s a foundational human pattern.

And here’s what most people get wrong:

They use momentum.
They shrug instead of pull.
They rely on their arms instead of their back.
They lose control of the movement.

But a true pull is about connection and control.

Chest up.
Shoulders down and back.
Core engaged.
Pull with intent.

Because when you pull the right way…

You don’t just build muscle —
You build structure and balance.

Master your movement first. Then load it.

Because a strong pull doesn’t just make you stronger —
It keeps your body aligned, stable, and resilient.

Train it. Respect it. Own it.

04/16/2026

THE MOST IMPORTANT MOVEMENT YOU’RE PROBABLY DOING WRONG…

The push.

Not because it looks impressive.
Not because it’s a “chest or shoulder exercise.”

Because it’s how your body is designed to produce force and move things away from you.

Think about it…

Every time you:
• Push a door open
• Get up off the ground
• Press something overhead
• Move an object away from your body
• Brace and create space

You’re pushing.

So when your push is weak…
Or worse - done incorrectly…

Your shoulders take the hit.
Your stability breaks down.
And your strength never fully develops.

But when your push is strong?

Everything changes.

Here’s what a properly trained push does:

• Builds upper body strength (chest, shoulders, triceps)
• Improves shoulder stability and joint integrity
• Teaches your body to transfer force efficiently
• Enhances posture and pressing mechanics
• Develops core stability (especially in standing and overhead work)
• Carries over into real world strength and performance

This isn’t just a “chest day” movement.

It’s a foundational human pattern.

And here’s what most people get wrong:

They flare their elbows.
They lose control.
They disconnect their core.
They turn it into a sloppy, shoulder dominant movement.

But a true push is about control and alignment.

Hands stacked.
Core engaged.
Shoulders stable.
Press with intent.

Because when you push the right way…

You don’t just build muscle -
You build strength that transfers.

Master your movement first. Then load it.

Because a strong push doesn’t just make you stronger -
It makes your body more resilient and capable.

Train it. Respect it. Own it.

04/14/2026

THE MOST IMPORTANT MOVEMENT YOU’RE PROBABLY DOING WRONG…

The lunge.

Not because it looks complicated.
Not because it’s a “leg exercise.”

Because it’s how your body is designed to move through space… one leg at a time.

Think about it…

Every time you:
• Walk
• Climb stairs
• Step up or down
• Change direction
• Catch yourself from falling

You’re lunging.

So when your lunge is weak…
Or worse - unstable…

Your balance suffers.
Your joints take on more stress.
And your risk of injury goes up.

But when your lunge is strong?

Everything becomes more controlled, more stable… and more powerful.

Here’s what a properly trained lunge does:

• Builds single-leg strength (the kind that actually matters in real life)
• Improves balance, coordination, and stability
• Strengthens knees by improving alignment and control
• Develops glutes, quads, and hips evenly
• Corrects muscle imbalances between sides
• Enhances athletic performance and movement efficiency

This isn’t just a “leg day exercise.”

It’s a real-life movement.

And here’s what most people get wrong:

They rush it.
They wobble.
They rely on momentum instead of control.

But a true lunge is about precision.

Step with intent.
Stay tall.
Control the descent.
Drive through the front leg.

Because when you lunge the right way…

You don’t just build stronger legs -
You build stability, balance, and resilience.

Master your movement first. Then load it.

Because a strong lunge doesn’t just build muscle -
It protects your body every time you move.

Train it. Respect it. Own it.