TFloFitness

Personal Trainer and CrossFit Coach in New York City and Brooklyn

6+ Years Experience

I have been a personal trainer, CrossFit coach and athlete over the past six years. My experiences in all three of these arenas have enabled me to develop a tool kit to coach any level of fitness from coach potato to fire breather. I aim to deliver an experience that is motivating, challenging, and is catered to your specific needs and goals. In helping you achieve your fitness goals I utilize a h

ost of techniques including: strength training, high intensity interval training, functional range conditioning, aerobic conditioning, Olympic weightlifting, and more.

11/06/2023

1 Spot Left…

We are gathering in 4 days in Mt Shasta.

Last call if you’re feeling stuck, struggling, and wanting to break free of strife and suffering.

This is a weekend designed to break through the pain or fear that has dragged you down and held captive your power.

It’s an opportunity to grab the pen and become the author of your story.

To choose how you want to live your life.

Interested in the last spot do not hesitate shoot me DM.

The time is now.

LFG 🔥🔥🔥🏔️🏔️🏔️

10/25/2023

What does initiation mean to you?

A few months ago I had a deep conversation with at .salemi and .

The topic? Initiation

My big takeaway is that an initiation is an experience that transforms you at the deepest level.

It is a process of death and rebirth.

There was the person you were before this event and the person you are after.

Your perspective and the way you live your life is altered irrevocably.

Initiation can look and feel different for every individual: challenging break up, death of a loved one, birth of a child, an injury or illness.

However, none of these were chosen rather life prompted the initiation.

Throughout history there have been ceremonial practices centered around this process.

Usually, the whole tribe participated and involved some type of grueling physical task.

I believe a lot of men suffer today because they never experienced this rite of passage and are looking to prove they are a man through the women they’ve slept with or the amount in their bank account.

Something we are going to be bringing to the forefront in the next men of movement retreat is this idea of initiation, death and rebirth.

It is a weekend centered around practices that are going to present you with the opportunity to transform at the deepest level.

We are going to get at the root, in Mt. Shasta, the root chakra of the world.

Rather than life choosing this process we are going to choose.

And let the old version of us die so the man we know are capable of becoming can come to light.

If this at all interests you we have 4 spots left.

Click the link in my bio to apply or shoot me a DM to set up a free coaching call

10/17/2023

Being Able To Zoom In And Out

and I just wrapped our 2nd fasted hike workshop with this one being the theme of leadership.

One of the major aha moments for me in hearing where most men were struggling is having the skill to be in the day to day trenches (paying the bills, executing tasks, getting s**t done) as well as having access to the vision or dream for themself and their family.

To honor the chop wood carry water phase AND also being able to zoom out and to observe the entire process from their higher self.

This is what I mean by having the skill to zoom in and zoom out.

It’s so important because if we get so bogged down in the day to day we begin to see our responsibilities as burdens and the weight/pressure rises leading to burn out.

This is why something like our workshop is so healing because it provides the environment to really pause and practice this ability to view your life outside of the trenches.

To breathe, practice stillness, and to know that you already are where you are wanting to go.

To allow this tension of being and becoming to subside.

To know you’ve already arrived.

If you’re feeling burned out, lost connection with your higher self, wanting to dove deeper into knowing yourself?

I will be facilitating at the next men of movement retreat.

It’s up in Mt. Shasta and it’s going be an incredibly powerful transformative 3 days.

November 10-11 and we only have 7 spots remaining.

If you’re interested I’m offering a free coaching call to allow you to better discern what is the most obvious next step for you in your growth, healing, and evolution.

Click the link in my bio to set up a call or shoot me a message.

Let’s do this 🙌

09/26/2023

Real Friends Vs. Deal Friends

A little over two years ago I moved to the Bay Area.

A few months prior to moving I had met .salemi at a mens retreat.

So when I moved out into his neck of the woods I reached out with an idea.

I was seeing my friend and mentor continually posting mens workouts he was doing out in Austin.

The environment and energy looked electric.

It was something I knew I wanted to cultivate and build in my area.

So I pitched to Mike a monthly mens workout, where we bring a group of guys together, hit a kick-ass workout but also create space to down regulate and connect afterwards.

A year and half later and the community of men continues to expand.

To have a group of guys to push me physically, as well as I lean on for guidance or advice has been so impactful in all areas of my life.

Arthur Brooks has a concept Real Friends Vs. Deal Friends.

Real friends are the people who love and accept us for who we are, regardless of our accomplishments or status. They are the people we can be ourselves around and share our deepest thoughts and feelings with.

Deal friends on the other hand, may be more focused on themselves, their own interests, and what’s in it for them. They may not be as supportive or understanding. And they may not make you feel as good about yourself.

I know for me and other men I talk with we struggle creating real friends.

Having this space has been paramount in shifting this.

For any men in the Bay Area who are looking to shift this as well I invite you to our next workout going down Saturday October 7th at 12:00pm-1:30pm

Click the link in my bio to sign up or shoot me a DM.

09/11/2023

The ingredients are simple…

The ingredients are simple:

-Nature
-Movement
-Community

Something I’ve experienced in myself is a hungry ghost.

I try to satisfy it with: Food, Netflix, Instagram, YouTube.

But it just wants more, more, and more.

Instead of feeling satiated I feel flat.

It’s because I’m not giving my soul the right nutrients.

I’m giving it fast food when it craves a grass-fed pasture raised home cooked meal.

Like I said before the ingredients are simple, however I forget as I’m caught up in the urgency of life.

This past Saturday we gathered a group of 9 men for a Bulgarian Bag hike + workout.

We pushed and challenged each other, all with a purpose of calling each other up.

There were moments of pure joy and laughter.

There were moments of pain and challenge.

And as we circled afterwards it was clear that these type of containers are so necessary.

We all reflected that YES it was hard to get up at the butt crack of dawn on a Saturday, none of us had any regret.

You could feel the revitalization and enthusiasm of every man.

The vitality was palpable.

That is what is possible when you give your soul that grass-fed steak rather than that Big Mac.

Our next mens workout will be Saturday October 7th 12pm .

If you’re a man and you’ll be in the Bay Area, click the link my bio to sign up or shoot me a DM.

09/05/2023

If not now then when…

What are you putting off?

What has been gnawing at you but you’re continuing to avoid?

Our minds hates open loops.

A system kicks into gear seeking completion.

This is where so much of our anxiety’s stem from.

We can label it procrastination or laziness but really it just comes down to:

what is demanding your attention and where can you take action?

The quickest way to get out of a rut is to take a small contrary action.

This may look like: opting for decaf, taking the stairs, pausing to breathe, switching your phone to airplane mode, put on a song and dance with your child, give someone a hug, reorganize your dresser and refill your clothes.

The idea is we are creating evidence for a new reality.

Our minds trick us into believing things are going to be the same, I mean my favorite team has a saying beaten into them by the fan base : same ol jets.

Call me an optimist , delusional, throw all the cynicism my way, but I believe we can change.

We can become better.

Sometimes it takes making your bed other times getting a hall of fame quarterback who does ayahuasca and darkness retreats.

Everything’s in flux. In the blink of an eye we can have a Neo in the matrix red pill moment.

What are you choosing?

If not now, then when.

08/22/2023

Be like water? Call me Loose Lee

(Had rolling with that one)

introduced the practice Chi Sau or sticky hands at our most recent Men Of Movement retreat.

I found it to be super helpful in being able to tap into that masculine & feminine dance between force and allow.

Give and receive.

It causes absolute focus and presence.

It teaches how to stay grounded and aligned with your center line.

You take this practice and use those lessons to expand in to your career, relationships, and as a way to create better harmony.

Not to mention it’s a s**t ton of fun.

These are the types of experiences we aim to create.

Where you are driven to deeper levels of presence and provided the opportunity for new insight.

If you’re in the Bay Area we’ve got 4 incredible events coming up:
- free monthly mens workout Saturday September 9
- Pause with Purpose fasted hike October 15
-Men of Movement retreat November 10-12

If you’re interested in any of these shoot me DM or click the link in my bio for more info.

Growth doesn’t happen in a vacuum, let’s work together to become the men we know we are capable of becoming.

08/21/2023

Transform The Way You Relate To Challenging Emotions

Normal behaviors for me when I'm upset, frustrated, angry, sad, anxious: shut down, numb out, blame, become short with others, loop on thoughts, and most of all contracting.

What isn't? expansion and remaining open

How can you practice this?

Two ways: 1) cold exposure & 2) pose + breath

1) Turn your shower to cold, as you notice yourself go into overwhelmed and want to contract, breathe open your chest, ground down and welcome the sensation. Start with just 10-30s and build your way up to 3 minutes.

2) Hold your arms at 60 degrees overhead and perform short pulsing breaths through the nose (breath of fire). As you feel the pain and discomfort, same cues breathe open your chest, ground down and welcome the sensation. Start with 2 minutes and build your way up to 7-10minutes.

The key with these practices is to remain present.

Don't go to your happy place. Don't imagine yourself anywhere else. Stay with the sensation.

See if you can both be in the process and observe yourself being in the process.

08/08/2023

The Tension Between Being And Becoming

In our most recent Pause With Purpose workshop something that came up for me was this limitation on my ability to experience joy.

There is this part of me that is constantly trying to predict out into the future: how to achieve, how to become better, how to remain safe.

Rarely do I allow myself to fully relax into the moment and just experience peace and fulfillment.

The paradox of this is I am striving, reaching, to create this sense of peace and fulfillment and it is exactly that pattern that is creating that unease and dissatisfaction.

And a part of me also recognizes this man I am capable of becoming and wanting to close that gap each day.

Wanting to be more in integrity, in every area of my life.

And there is no getting to that place…100% complete integrity doesn’t exist.

Something will always be out of alignment and the goal posts will move further of this idealized version of this person I want to become.

However, If I were to just let go of that desire I would not be honoring that part of me that truly wants to become better.

This is the tension between being and becoming.

It’s like two opposing muscle groups.

And I would say myself and most men are way overtrained and over developed in the muscles of becoming.

And very underdeveloped in the muscles of being.

Because you can’t will yourself to be.

It’s a softening, allowing, surrendering.

What man wants to celebrate their softening and surrendering?

Well, in order to create harmony and ease that tension this is exactly the path to be walked.

It’s not a denial of either its a dance between the two.

Where we can slowly integrate more being, more moments of recognizing the beauty and mystery of the moment.

The unwinding of the head on a swivel, pausing and coming to center.

Breathe deeply, feel into the senses of the body, put a hand over your heart.

And slowly over time creating greater harmony between being and becoming.

07/31/2023

The Unconscious Gas Tank

This past Saturday .salemi and I hosted the Pause With Purpose Fasted Hike workshop.

There were a lot of takeaways but one that really stood out to me is how impactful it is to be out in nature, quietly contemplating, with a group of men.

It felt as though there was this unconscious gas tank within me that I didn’t even realize was empty.

And as I sat looking up at these beautiful redwoods, listening to a stream, an immense feeling of peace and fulfillment washed over me.

And I think for so many men its a common theme to push, grind, onto the next accomplishment, squeeze more productivity.

That to just pause and sit in nature in community nourishes this deep need that resides in us.

And scratches this itch that we try to itch through that next achievement.

It sparked a knowing that more of these containers are needed.

For men in the Bay Area we have our next free mens workout on august 13.

And our next pause with purpose workshop will be Saturday October 14.

If if you’re not in the Bay Area I invite you to get a group of guys together and just find a spot in nature outside of your familiar day to day.

Where you can be without demand in the presence of one another.

Because when that unconscious gas tank gets filled up, you feel you can show up more as yourself and that’s what the world needs.

04/12/2023

Am I playing all out?

For years I was afraid to play all out.

Fear of criticism, of fear of failure, fear of getting it wrong, fear of not living up to expectations.

This is why an overactive inner critic can be so debilitating.

It kept me on the sidelines, stuck and paralyzed by the fear of choosing.

Scared of not living up to this potential.

In order to step into the arena and just get into the game, it has been a process unraveling the inner critics patterns and creating new stories to live my life by.

And something that I reflect on and ask myself a lot is : Am I Playing All Out?

Playing all out will be different for everyone.

To me it’s unattached to the out come and learning this process of attunement.

Picking up on the subtle cues of my body, these sensations and information that seem to be coming from a deeper place or a “higher self”.

This process is something my brother .human_1.0 refers to as embodiment.

Embodiment can’t be learned it must be experienced.

Experienced through repetition of picking up those subtle cues, and using them to take action.

When we are embodied it is undeniable, there is no debate, it is a knowing and something that doesn’t need to be qualified or defended.

You just know.

Once again hard to put into words but we (.salemi .human_1.0 and myself) are putting together a workshop April 29th to help guide men in having this experience.

Also, tonight I am going live on .human_1.0 instagram to chat deeper on this topic.

If any of this resonates please click the link in my bio to learn more about our workshop OR DM to get more details.

And stay tuned for tonight at 5:30 PT for 15 minutes of fire 🔥 on the inner critic and embodiment.

03/29/2023

Priorizing The Quality Of Your Relationships⁣
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As men so much emphasis is placed on being a provider and creating financial stability.⁣
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Earn more, achieve more.⁣
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Through this pattern we end up as David Brooks puts it: prioritizing our resume virtues (what value did we bring to the workplace) vs. eulogy virtues (what was the nature of our relationships how did we show up for ourselves and others)⁣
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One of the biggest shifts I’ve made in the past few years is focusing on the quality of my relationships and having a group of heart centered men I can lean on.⁣
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This is why I’m so passionate about leading mens work is because I’ve experienced the profound impact of creating deep authentic relationships with other men. ⁣
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Where I feel safe to bring my walls down to be myself and feel supported, accepted, and seen.⁣
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It’s like a super boost for my confidence and trust to be myself. Being around a group of men where I can share openly, honestly, and vulnerably has been so healing. ⁣
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At the end of this month I will be running a workshop:⁣
From Inner Critic To Inner Coach-Using Mind body and breath for heart centered leadership⁣
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With two brothers who I’ve met through similar experiences, .salemi and .human_1.0
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Mike and I are going live tonight 530 PT to do 15 minutes of fire on befriending your inner critic.⁣
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If any of this resonates click the link in my bio for more info on the workshop. ⁣
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Address

4040 Woodside Rd.
Woodside, CA
94062

Website

http://www.tflofitness.com/

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