MVF Personal Training

02/11/2020

Here’s your post!
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People seem to over complicate their nutrition these days, to the point where they never really get off their feet.. so I’m going to simplify this for you.
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Calories are king, I don’t care who tells you otherwise, it doesn’t matter what FAD diet you’re getting into, it always amounts to calories. (Take it from my years of exhausting reading of actual research publications, and not random online articles from websites controlled by people with a “PhD in Communications” 🙄)
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Simply put, you have a metabolism which can be measured in calories, you can find a ballpark estimate at TDEECalculator.net, from there you can either subtract 500 calories and eat this number daily (if you’re not exercising), or you can subtract 250 and exercise 250 calories off everyday (my choice for my clients).
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This will put you at -500 calories everyday, amounting to (7 days x 500 calories) -3500 calories weekly! 3500 calories = 1 lb of body weight, meaning you’ll lose 1 lb of body weight every week!
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To take it 1 step further, you can control how your body composition changes through controlling your macronutrients (Protein, Carbs and Fats).
If you want to learn about this message me 😊
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SO, click the link, find your metabolism and get you going on track to look lean and mean just in time for spring!

Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator displays MUCH more!

12/03/2019

Cyber Monday ends tonight at 11:59pm!
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Buy my 6-Week Program tonight to save $$$!
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Now is the BEST time to start your fitness. Don’t be like the 99% of people who WAIT until New Year’s Day to rush the gym.

That’s a one way ticket to the failure train. You must be active during the holidays so you can jump full throttle into the New Years!
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START NOW 💪🏼

12/01/2019

CYBER MONDAY STARTS NOW 😁
This is a perfect gift for that family member, sibling or friend that continues to say they want to lose weight but doesn’t know where to start.
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With my programs, in 6 weeks, if you follow my direction you can expect to lose up to 10 lbs in just under 2 months!
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Gentlemen, if you’re looking to gain some strength and size this is also a great option. Learn how to lift big and get strong without injuring yourself.
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As they always say, the winter is when you start your training to look good in the summer (;

11/12/2019

More toys baby! So ready to open up these doors for everyone to use 😬🤤 @ Lemon Grove, California

11/11/2019

New Toy for the Garage Gym Build!!
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This place is coming along WELL.

Very excited to have you guys come in to break in the new equipment!

11/10/2019

Take FULL advantage y’all!
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25% off all packages!
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Offer valid for all past, present and new clients.
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Amazing gift for your loved ones, your significant other, I have couples training available, group training as well!
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Wanna buy a package ahead of time? Now’s the time.
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Dm for questions.
Offer ends at 11:59pm on Monday, Veterans Day.
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@ La Mesa, California

10/29/2019

This is what I pride myself on -

I have this client, and I won't say his name because he's a very private guy, who comes in twice a week to train with me. We've been training together for almost 9 months now. This guy has taken the idea of transformation and literally crushed it. Now I don't necessarily mean a physical transformati...

10/28/2019

After age 40 you can expect to lose 1% of bone density per year.

Several studies have shown that strength training 2-6x/week and consuming adequate amounts of protein everyday (0.8g-1.2g/lb of body weight) can help build bone density 💪🏼

10/04/2019

THIS YEAR Gio's Fitness101 was ELECTED to host the Official Glücklich Games at the Annual Oktoberfest in La Mesa by La Mesa Oktoberfest !!
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I will be there Saturday AND Sunday so come on by to say hi and compete in some of the games!!

09/15/2019

‼️ Huge Athlete Shoutout ‼️

First off, Kennedy made first string coming into her FRESHMAN YEAR at which is a super big deal!!
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During training we talked about attitude and how much it matters going into college ball.
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She really embodied the savage mentality we trained for and it showed big time obviously!
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Secondly, another huge success because she was voted Teammate of the Week!
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Savage or what? 😁.


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Congratulations to Kennedy on being named Teammate of the Week! This girl has come in strong from the start, showing her dedication to the team and her drive to develop as a player during every practice. Her energy on the court is contagious and she encompasses everything about what being a good teammate looks like! Some of her teammates nominations read “Shw has come in as a first year with a lot of grit and determination. She plays without fear and is a sponge absorbing everything that coaches and her teammates say and do.“Kennedy is super calm and has a mature demeanor. I’m so impressed by her ability to lead the court in a thoughtful, respectful way. She truly exemplifies what oxy volleyball is all about!”, “Kennedy has such a positive attitude and hard work ethic!” Congrats .dirkes We 🧡 you!

08/16/2019

HUGE Free Boot Camp tomorrow, it’ll be one for the books!
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Be there or be square.
Tomorrow, August 17th, @ 9am!
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Let’s have some fun.