Built By Jav

Helping others achieve their fitness and nutrition goals. Everything I do is straightforward to equi

11/17/2021

5 Healthy Principles Your Diet NEEDS To Have 🍽

No matter what your culture, diet preference (vegetarian, vegan, etc), what restrictions you might have (lactose intolerant, no red meat), or bs fad diet you follow. Regardless if you are in it to improve your physique, athletic performance in competition or for optimal health. All HEALTHY diets will follow these 5 principles:

1) Adequacy ➡️ your diet needs to have ENOUGH energy, nutrients, vitamins/mineral, fiber etc to support your activity and health.

2) Moderation ➡️ needs to have an appropriate amount of food for maintaining proper weight and optimizing functions of the body

3) Balanced ➡️ the right combination of foods to provide proper balance of nutrients. In other words, one macronutrient shouldn't be overconsumed at the expense of another.

4) Variety ➡️ many different types of foods and variety of colors each day/week/month etc.

5) Nutrient Dense ➡️ more nutrients per calorie consumed. (ex. whole wheat vs refined bread)

Need help to break it down? ⬇️ .24__
Nutrition Coaching ➡️ www.builtbyjav.com

08/19/2021

Movement of the Day - Tulum Edition 🌴🌊
DB Bench Press 💪🏽
Primary Muscles Trained - pecs anterior deltoids and triceps brachii
Set Up - 5 points of contact - Head, Shoulders, Hips in contact with the bench and both feet on the floor
Movement:
1) wrists and forearms perpendicular to the DB/Floor
2) elbows tucked 45-65 degrees (common mistake flaring elbows out at 90 degree angle. Puts stress on shoulder joint. Also can indicate under-developed triceps)
3) control lower of the weight, chest stretch then push the weight upwards and slightly back until elbows are extended
4) keep 5 points of contact, don’t raise up shoulders or hips
For building size and strength I recommend starting out at 3-4x8-12 and adjusting throughout your program based on your overall fitness/training goals. .24__

08/12/2021

Big thank you to for hosting us this past weekend! Pretty sure I'll be taking ice baths for the rest of the week. And shoutout for all the dope pics!

Who else plans on competing in the obstacle run?

08/03/2021

🔦Tuesday Client Spotlight 🔦
Repost: has been absolutely killing it! A testament of all of her hard work, time and dedication to invest in herself!
We started off with in person sessions and establish a base and transitioned into mostly remote training from the app. So proud of all of your hard work! So far she’s down 34lb and 6 pant sizes 🥳
For anyone else out there investing in themselves/in your health. Look at the date stamp on some of these. Progress (especially sustainable long term progress) takes time. It’s not going to happen overnight and there are going to be many ups and downs along the way. Don’t get discouraged, stick to the program. When you run into a problem, find a solution. If you have a bad day of eating, don’t get discouraged and have a negative snowball effect. Figure out how to fix it, get back up quick as you can and move forward. If you can’t figure out how to fix it, find a coach or someone CREDIBLE (key word that’s why it’s in caps 😂) to point you in the right direction. Proud of all my people! 🙌🏽🙌🏽

07/15/2021

Everyone has rules in life, here's mine:

1. Heavy Squats = Life
2. When someone offers to pay for food, ALWAYS say yes.
3. Mind yo business (jk, but this is general).
4. Send flowers to your homies + family

Leave a 💯 if you agree! What are your life rules?

07/11/2021

Today's 7-11day! Run, don't walk to 7-Eleven, and get yourself that free slurpee!

07/07/2021

There are 4 Health-Related components of fitness:
1. Cardiovascular endurance 🚴
2. Muscular endurance 🏋🏽‍♂️
3. Strength 💪🏽
4. Flexibility 🤸🏽

If you understand these 4 and how they work together. You will know that there are health benefits that you can get through strength training, that you can’t necessarily get through cardio. Whether you are an individual that works out to optimize your health or an athlete maximizing performance.. you should understand the basic MANDATE needed for both. Don’t just chase the cardio sweat and find a strength training program BUILT for you. If you’re looking to maximize your health, why leave health benefits on the table?
Athletes, in addition to these, I will cover all of the Skill-related components in a later post.
Let’s cover all 4 ➡️ Chance to get a FREE CONSULTATION. Link in BIO 💪🏽

Address

Sacramento, CA

Telephone

+19169036136

Website

http://builtbyjav.com/

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