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I found that he was always engaged in his work with a level of interest that is obvious when someone really enjoys what they do. In addition, he obviously cared deeply about his clients goals which made me want to work with him. Immediately upon working with Esteban his positive attitude and dedication to helping me reach my physical fitness goals was striking and motivational. Esteban listens closely and notices my movements with amazing attention to detail. He will correct my movements to more precisely get the most of the exercise and in addition Esteban can think on the fly when something bothers my knees, which are prone to pain, to come up with another movement that has the same result. What sets him apart is he’s a natural motivator which is obvious in each of our sessions. If I don’t like a certain exercise he focuses me onto the movement, why it’s important, and what the aim of the exercises is for, which keeps one focused . He honestly loves what he does, and cares so much about his clients. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1602549729161-2A55UNRQ9M5I4XB8QWLO/Nikk.jpg Clients Testimonials https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1608492448018-C5KRKR8018JXVQUO10KR/Lani.jpg Clients Testimonials https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/0ce18aa0-0f57-4e5f-9bc8-5915e4aefe47/Seth.jpeg Clients Testimonials https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1600705052876-QNKBP3NRSDTABPB0V5GU/AJ3.jpg Clients Testimonials https://esteban-fit.com/fitness-self-assessment daily 0.75 2025-09-12 https://esteban-fit.com/anxiety daily 0.75 2022-05-20 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1601131474150-70AB7RS4M48TCAXL8UKW/Anxiety.JPG Anxiety https://esteban-fit.com/articles daily 0.75 2025-02-04 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1621600734988-IW7BOL8AZZH0P39ML08C/halfmarathon.jpeg Articles - Why cardio is good for your mental health Believe it or not I hated doing cardio, specially running, however, cardiovascular training played an important role in my life during the pandemic last year. After being locked down inside my house… https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1621602043047-F9B7EX7MQS9524Z7IVEP/mobility%26flexibility.jpeg Articles - Flexibility & Mobility How do you feel about your Mobility&Flexibility? Did you know that you can learn a lot about your body's mobility&flexibility just by performing a deep squat? https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1623516778713-Z9BKP6KIY9S0GC594XBO/Breath+and+Movement.jpg Articles - BREATH& MOVEMENT You breathe and move everyday, but, How aware are you of the relationship between Breath and Movement? https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1629651076539-LNKJ1J2HPNDUF267E2PK/singleb2.jpeg Articles - GLUTE BRIDGE PROGRESSION Now that you have mastered the glute bridge, let's progress this movement and challenge the core more with some single-leg bridges. The single-leg bridge is a movement that works the lower body unilaterally. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1623978018789-JTLRSTA5EZ9T87VBTOA0/powerofconsistency.jpg Articles - THE POWER OF CONSISTENCY We all have different fitness goals, yours may be to do a deep squat, to tone arms or as simple as just to start going to the gym. Although our goals vary individually… https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1626540156226-E7YXWEQ7UKOQYH368UCW/Birdog+1.jpg Articles - THE BIRD DOG EXERCISE The "Bird Dog" exercise is a body weight functional movement that targets your back, core muscles and gluteus maximus. It improves spinal mobility and relieves lower back pain. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1630924151891-ASNEUKBOFHFVJ85FZOTR/SHOULDERTAP1.jpeg Articles - The Plank Progression: Shoulder Taps The plank with shoulder taps targets different muscles, specially the transverse abdominals and obliques and it's one of the most functional exercises that you can incorporate in your workout routine because it is an anti-rotation movement that will improve basic daily activities such as "walking". https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1627217913615-A3NNW9Y5SAN96AYU4MXP/bridge.jpeg Articles - The Glute Bridge The Glute Bridge The glute bridge is a lower-body exercise that strengthens glutes (maximus, medius and minimus), hamstrings and core. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1622823880542-Y0CONENCFQOR0LW46ON4/MOVEWITHINTENSION.jpg Articles - move with Intention You finally made it to the gym and started your exercises movements, however, you can't wait to finish and go back to your daily activities or bed. If you feel identified with the above it is time to ask yourself, What are your intentions behind movement? https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/c0723d14-66e0-4989-9eff-51a837bbece2/movingg.jpeg Articles - time to stretch In the last weeks we have learned more of how by incorporating meditation and movement in our routine can positively impact our mental health. So, now that you are moving more and your muscles are getting tighter and sore, it is time to stretch and improve your flexibility.. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/d601c78f-3545-4180-8d19-0918fde857ca/Esteban+Abril+19.jpg Articles - 4 Reasons Why You can’t reach Your Goals We are always striving for more and looking for ways to make new changes in our life as well. Some want to get a new job, others buy a house; have that body that we always wanted or simply be good at some sport, however, most of the time we struggle achieving what we want. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1633894901006-1C9YVUVQZCC60W5XCBVC/Meditation.jpg Articles - meditation Meditation is a mindful practice where you focus your attention onto your breathing, helping to create a mentally clear and emotionally calm and stable state. Meditation also helps us to cultivate wisdom and compassion. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1624841988350-SU6ACJF8GES0NOKN70V9/jumping222.jpg Articles - The benefits of fitness Exercising regularly is not just about looking good. When you exercise, your body releases chemicals called endorphins that help to improve your mood, reducing anxiety and depression. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/e3f0a47b-5a42-4a0a-8e82-85b36ea5e2bc/squating.jpeg Articles - get yourself moving If you have been feeling low energy lately with the change of the season, this article will remind you why you should get yourself moving even when you feel like doing nothing. When we don't move for a long time, either because we spent a lot of hours working in front of the computer https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1621805801447-RJE3KNSQJ3KP262M6L1A/hydration.jpeg Articles - summer hydration Summer Hydration Summer is here and the heat is affecting your daily activities including outdoor workouts, runs, bike rides or even a simple walk around your neighborhood. Now is time to ask yourself, Am I staying hydrated??? It’s so amazing that the weather has been great enough to get our workouts in outdoors! But all of this fun under the hot sun can have some unfortunate consequences, so we have to be even more careful. The key to staying safe and healthy this summer is staying hydrated. Being thirsty is an early sign that you are already slightly dehydrated. The color of your urine can tell you if you need to drink more water. Your urine should be close to the shade of lemonade, and that you should drink more water if it’s any darker. Fatigue, dry skin, muscle cramping, constipation and dizziness are also indicators of dehydration. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/0cb0db48-802a-4764-9e85-aafd37dc1d06/core1.jpg Articles - WHY IT IS IMPORTANT TO TRAIN YOUR CORE? Despite what you might think, your core is more than having your abs ready to show on the beach (no that there is something wrong with that lol). https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1601130799264-OTXD5AUZZ4JL3KTN10NN/Anxiety.JPG Articles - Anxiety Our lives have always been defined by the rush to complete deadlines; look the best to fit in; to get recognition for our achievements; to feel loved; filling our mind with different type thoughts about the way we should live our lives which creates additional stress and pressure in our day-to-day existences. I could go on and on giving more examples of what causes our heartbeat to race but that would only increase mine! When our heart rate goes faster it generates Anxiety which is an emotion characterized by feelings of tension……. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1630246371696-D8HSA3BZXA2ULG58QAQR/HIpex2.jpeg Articles - The Plank Progression: Hip Extension The plank with hip extension is a progression of the regular plank and will build strength and stability in your core. When you lift one leg of the ground… https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1625885970412-QDREHQ7KX6TDT7N0YDV7/Deadbug1.jpg Articles - the dead bug exercise Is your lower back feeling really tight after spending hours working from home or simply after completing your regular workout routine? . https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1629663572236-69Q7ALDER92F4I5F8F4S/plankkk.jpeg Articles - THE PLANK The plank is a bodyweight and effective exercise that helps you to build stability and strength in your core, upper body and lower body. This is an isometric core exercise and it involves maintaining the position f. https://esteban-fit.com/about daily 0.75 2025-02-25 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1603321016251-BT7WU8U3DHLJG7RXL72L/Esteban-4.JPG About https://esteban-fit.com/home-1 daily 1.0 2025-04-17 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/13c589f7-a257-4e7a-b5ec-ca0431bfb37d/agua.JPG Home - ESteban monsalve I am a fitness, health, & wellness coach with over 7 years of experience supporting my clients in finding their strength within themselves. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/ed99a57a-56f9-4a42-8dcf-1f2865a30d33/678B725F-7060-4F30-B939-CD51B630C7BF.jpeg Home - MY TRAINING PHilosophy Amazing things happen when your breath, mind and body flow together https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/05098be2-f6fb-41af-af80-df05c0fc12f3/agua.JPG Home https://esteban-fit.com/new-page-1 daily 0.75 2022-05-20 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1621601252945-77UE67I4XKFCJUJ4E5KT/halfmarathon.jpeg Cardiovascular training benefits - Make it stand out WHY CARDIO IS GOOD FOR YOUR MENTAL HEALTH Believe it or not I hated doing cardio, specially running, however, cardiovascular training played an important role in my life during the pandemic last year. After being locked down inside my house like everyone else for few months, I started feeling high levels of depression and anxiety, that was when my biking and running journey started. Incorporating cardiovascular training on my daily activities not only improved my mental health by reducing anxiety, depression, and negative mood, it also also increased my self-esteem and cognitive function and it made me realize that I didn't' like doing cardio because I wasn't good at it, lol. When you exercise and run, endorphins and serotonin are released in your body, these are chemicals in the brain that improve mood. So this year I decided to take my cardiovascular to the next level setting a new goal for myself, this year I would run a half marathon and today I am happy to share with you that I have completed it and I can't wait to plan the next one. No matter what you want to achieve in your fitness, personal or professional life, by setting SMART goals and creating a plan with the necessary steps to reach them, and along with your discipline and consistency you can drive amazing results, do things you wouldn't think you could do, go to places you wouldn't know you could go. https://esteban-fit.com/mobility-flexibility daily 0.75 2021-05-21 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1621601864743-9F83X460TPS0K6HQR2OD/mobility%26flexibility.jpeg Mobility & Flexibility - Make it stand out How do you feel about your Mobility&Flexibility? Did you know that you can learn a lot about your body's mobility&flexibility just by performing a deep squat? The deep squat is a move that challenges total body mechanics and neuromuscular control when performed properly. This pattern demonstrates mobility and core stability, with the hips and shoulders functioning in symmetrical positions. We all require basic components of the deep squat in our regular life. The dowel overhead requires bilateral symmetrical mobility and stability of the shoulders, scapular region and the thoracic spin. Challenging total body mechanics with the dowel overhead, athletes have to maintain neuromuscular control as well as bilateral, symmetrical, functional mobility and stability in the hips, knees and ankles. The pelvis and core must establish stability and control throughout the entire movement to achieve the full pattern. Based off this test, we can uncover… – Limited mobility in the upper torso and t-spine – Limited mobility of the ankles and poor flexion of the knees and hips – Poor stability and control But... What is Mobility? and What is Flexibility? Most people think that mobility and flexibility are one and the same, when in fact they are two very different concepts. Knowing the difference between them can help you in your quest to become a better “mover”. Flexibility is defined as “the ability of a muscle or muscle groups to lengthen passively through a range of motion”, whereas mobility is the “ability of a joint to move actively through a range of motion”. Many additional structures define how good a person’s mobility is. It is not only the muscles stretching over a joint but also how far the joint moves within the joint capsule. Mobility also takes into account the component of motor control within the nervous system. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1621601972470-A40SOAELVCDR7X9U8XXZ/mobility%26Flexibility.png Mobility & Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://esteban-fit.com/new-page-2 daily 0.75 2021-05-22 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1621724364234-3RRZAF6AL7MLIYGXEUM0/agua.JPG Summer Hydration - Make it stand out Summer Hydration Summer is here and the heat is affecting your daily activities including outdoor workouts, runs, bike rides or even a simple walk around your neighborhood. Now is time to ask yourself, Am I staying hydrated??? It’s so amazing that the weather has been great enough to get our workouts in outdoors! But all of this fun under the hot sun can have some unfortunate consequences, so we have to be even more careful. The key to staying safe and healthy this summer is staying hydrated. Being thirsty is an early sign that you are already slightly dehydrated. The color of your urine can tell you if you need to drink more water. Your urine should be close to the shade of lemonade, and that you should drink more water if it’s any darker. Fatigue, dry skin, muscle cramping, constipation and dizziness are also indicators of dehydration. Proper hydration affects many part of your body and overall healthy living. Below some tips recommended to stay hydrated this Summer: Drink eight, eight-ounce glasses of water a day, more if it’s hot or you’re sweating a lot. Invest in a reusable water bottle to keep at your desk, in your car or by the couch if it helps you drink more, and keep track of how much you’re consuming. Eat foods with a high-water content. Fruits and veggies like watermelon, cantaloupe, peaches, lettuce, tomato and cucumber can help you get more fluids. Don’t overexert in the heat. When temperatures rise, take a break from outdoor chores and exercise to rest in a cool location. Keep drinking, even if you don’t feel well. Vomiting and diarrhea are both big risk factors for dehydration. A summer cold, sore throat or other minor illness can also keep you from drinking regularly. Taking tiny sips can be helpful when you’re feeling sick. The multiple benefits of drinking enough water daily include some of the most basic to keep your body functioning all the way to aesthetic perks. Promotes Weight Loss Water helps you feel fuller, longer so it helps prevent overeating. Drinking at least a cup of water before a meal will help reduce hunger as well as raise your metabolism. Plus it has zero calories! Flushes Out Toxins Water helps flush the nasty toxins we intake throughout the day. Improves Skin Complexion Drinking water adds moisture, keeping your skin fresh, soft, smooth, and glowing. It’s the best anti-aging treatment! Maintains Bowel Regularity Water aids in proper digestion; it’s essential to digest your food and prevent constipation. Boosts Immune System Drinking plenty of water helps prevent the flu and other sicknesses by flushing out those toxins. Natural Headache Remedy Water helps to relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration. Prevents Cramps & Sprains Water helps to keep joints lubricated and muscles more elastic so joint pain and cramping is less likely. Puts Us In A Good Mood When our bodies function at its best, it’s a great mental boost! So if you were unsure why we should be drinking water daily, these are just a few reasons. The Complete Nutrition water jug is great to drink water throughout the day without having to constantly refill. Stop by your local Complete Nutrition and grab one today. https://esteban-fit.com/deepbreathing daily 0.75 2021-05-30 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1622385794413-SLHB3VYEUO1IG6GTQCLB/breatheeeeee.jpg Deep Breathing - Make it stand out Take a deep breath! We breath in and out everyday without a thought but, when was the last time you took a deep breath? Do you know that by focusing your attention on your breath for few minutes a day, you can create mindfulness which allows you to deliberately direct the beam of your attention instead of being caught by racing thoughts and mixed emotions? By creating mindfulness with the breath you become more conscious of your impulses in moments of intense emotion. It helps to disengaging from distracting thoughts and sensations and increase focus on your daily activities (fitness, professional, personal , etc) But, What is deep breath and how can I do it? The deep breathing is a technique that requires a person to focus on taking a long, deep breath in and out. This technique promotes relaxation by allowing your body to fully exchange incoming oxygen with outgoing carbon dioxide. Taking deep breaths helps to slow the heartbeat, lower or stabilize blood pressure and lower stress. You can practice deep breathing first time in the morning right after waking up, in the middle of the day and/or right before going to bed, however, this is not limited to these times, whenever you need a little break just allow yourself to take few deep breaths. To experience deep breathing, find a comfortable place to sit or lie down. empty the lungs of air breathe in through the nose (and belly) for 4 seconds hold the breath for a count of 2 seconds exhale through the mouth for 4 seconds repeat the cycle up to 10 times or 2 - 5 minutes. Benefits of deep breathing: Decreases stress, increases calm. When you are stressed out or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax. Deep breathing also ups your endorphins, the “feel good” chemical. Relieves pain. By releasing endorphins through deep breath, this helps to easy pain. Stimulates the lymphatic system. Breathing releases carbon monoxide, which is important to fully release. Actually, breathing is in charge of 70% of cleansing the body of toxins (the other 30% is through bladder and bowels.) If you do not breathe fully, your body must work overtime to release these toxins. Improves immunity. When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. Essentially, the cleaner the blood, the harder it is for illnesses to stay put in your system. Increases energy. The more oxygen that is in the blood, the better our body functions. It also improves our stamina. Lowers blood pressure. As your muscles relax, this allows your blood vessels to dialate, which improves circulation and lowers blood pressure. Deep breathing also slows and regulates the heart rate, which also helps with lowering your BP. Improves digestion. The more you breathe deep, the more healthier blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines. Helps support correct posture. Next time you breathe in, notice that you simultaneously lengthen and straighten your spine. In order to take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens in order for this to be possible. References https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response https://www.medicalnewstoday.com/articles/324417#benefits https://www.urbanbalance.com/benefits-deep-breathing/ https://esteban-fit.com/move-with-intension daily 0.75 2021-06-12 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1622823297256-KB3ZW9P2EZZBA3G25SZO/MOVEWITHINTENSION.jpg Move with Intention - Make it stand out MOVE WITH INTENTION You finally made it to the gym and started your exercises movements, however, you can't wait to finish and go back to your daily activities or bed. If you feel identified with the above it is time to ask yourself, What are your intentions behind movement? does it feel forced or does it feel free? do you really want to exercise? or you just want to check boxes? By asking these questions, you will cultivate mindfulness on the movement and evaluate wether your relationship with movement is nourishing or hindering your life. Movement is a gift and should be naturally woven in your daily activities without resistance or driven by social standards and obligations. Once you have made this realization, everything changes. Creating mindfulness and setting an intention on the movement can be as simple as the contact of your feet on the ground as you run, the moment when your hands enter the water while your swim. Weight lifters might use the up & down repetition of a barbell or the simply expansion and contraction of your belly on every breath. Moving with intention and mindfulness will help you to develop a meaningful relationship with movement until it becomes a lifestyle. Wether is a good or bad day, you feel happy or sad, you want to laugh or cry; under any circumstance, JUST MOVE. References: Cameron, Laurie J. National Geographic Everyday Mindfulness Magazine – June 21, 2019 https://healthyhelperkaila.com/move-with-intention/ https://esteban-fit.com/breathmovement daily 0.75 2021-06-14 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1623516551931-XDGB34J56OEX20647BPE/Breath+and+Movement.jpg Breath&Movement - Make it stand out BREATH&MOVEMENT You breathe and move everyday, but, How aware are you of the relationship between Breath and Movement? Not only our breath is connected to our movements, it initiates the movement. Think of when you inhale, your belly expands and when you exhale it contracts. The breath is the foundation of movement and it connects your body and mind as well as it gives your movement direction. Every movement is linked to our inhale and exhale, programming our nervous system to work with our body in a way that both can flow, calm and energize. So when our body and breath work together, movement flows naturally requiring far less effort. Even when we stretch our arms right before getting off bed, this movement started with our breath. With the breath initiating the movement we create more awareness of it. You won't definitely be able to move without breathing, but incorporate it as much as possible, noticing how it becomes deeper, and how your movement becomes more natural. It can be as simple as inhaling when you stand up from a seated position and exhaling as you sit down; inhaling while you are moving down to squat and exhaling to come back up; inhaling as you move the barbell down during chest press and exhaling as you push the barbell back up. Do you want to start connecting your breath with movement? Wherever you are right now, sitting or standing, raise your arms up on the next inhale and lower them back as you exhale. Repeat this as many times as you want during the day and see how your movements evolve when you let the breath take the lead. References: https://www.megansetyyoga.co.nz/2019/03/03/connecting-breath-to-movement/ https://www.ashtangadispatch.com/how-to-use-breathing-in-yoga/ https://esteban-fit.com/new-page-3 daily 0.75 2021-06-18 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1623977776078-Z3A2QL7100LU19KMXCTE/powerofconsistency.jpg The Power of Consistency - Make it stand out THE POWER OF CONSISTENCY We all have different fitness goals, yours may be to do a deep squat, to tone arms or as simple as just to start going to the gym. Although our goals vary individually, when it comes to achieving our health and fitness, being consistent with the positive changes that we make to our lifestyle is the key. Success is not always about greatness, it is about consistency. But, How can I be consistent in my fitness goals if sometimes I feel like I don't really want to do anything? Check below few steps that will help you to develop consistency and stay on track of it - Start with the 'end goal' in mind Whether your goal is losing 5 lbs in one month or being able to do a handstand this summer, having defined the 'end goal' will help you to design a plan so you can follow consistently. - Follow a training program When you follow a training program, regardless of your fitness goals, you develop consistency in your fitness routine by mapping out a plan with your training days scheduled. If time is an obstacle for your consistency, having your training days scheduled in advance will help you to plan around and to stay consistent. Also, training programs are crucial to track results. - Adapt In order to progress and to get the results that you are looking for, your body needs to adapt. After each day of training, your body adapts and gets ready for a new amount of stress and load increased over time, which leads to increase strength and performance. Over time and with consistency, adaptation increases and our body changes, becoming stronger. We are able to run faster and to stretch easily which also increases our motivation and therefore our consistency. Also, when we are consistent and train on a regular base, our body releases endorphins that enhance our mood. References https://outlawfitcamp.com/the-importance-of-working-out-with-consistency/ https://esteban-fit.com/the-benefits-of-fitness daily 0.75 2021-06-28 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1624844047959-JYS3KDR4C1TASYK167F5/jumping222.jpg The Benefits of Fitness - Make it stand out THE BENEFITS OF FITNESS Exercising regularly is not just about looking good. When you exercise, your body releases chemicals called endorphins that help to improve your mood, reducing anxiety and depression. Endorphins also help you to focus better and feel mentally ready for your daily tasks. Staying consistent on your fitness also will help to reduce the risk of cardiovascular diseases, diabetes etc. When you exercise regularly you experience a sense of well-being, feeling more energetic throughout the day. It can foster your sense of self-worth and make you feel strong and powerful, more relaxed and positive about yourself. By increasing your self-esteem with regular exercise your resilience becomes stronger which helps you to face mental or emotional challenges instead of coping with alcohol, drugs or any other bad habits. Exercising also helps to regulate your sleep patterns. A yoga practice at the end of the day will relax your body and promote sleep. According to the Harvard Medical School, adults of all ages should engage in at least at least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes. Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance. If you are new at exercising, you don't have to go all at once. Even a consistent 10 - 20 minutes walk on the treadmill or around your neighborhood will hep you to start creating the habit. The more you exercise, the more energy you will produce and be ready for more. References: https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm https://www.health.harvard.edu/topics/exercise-and-fitness https://esteban-fit.com/the-dead-bug-exercise daily 0.75 2021-07-17 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1625885564553-5HC99PK4MCLF1X9JZ7B5/Deadbug1.jpg The Dead Bug Exercise - Make it stand out THE DEAD BUG EXERCISE Is your lower back feeling really tight after spending hours working from home or simply after completing your regular workout routine? If this sounds familiar to you then you must be experiencing a movement compensation with your lower back muscles that generates the pain. A great way to correct this is by incorporating the "dead bug" exercise in your routine which will help you to build core strength and stabilization. Dead bug is a great corrective movement to ease your lower back by stretching and strengthening the stabilizing muscles of the hips, core and spine and reducing the discomfort in your lower back. By increasing your core strength you will reduce muscle compensation and move pain free. But, how do I do the "dead bug" exercise? You can start with the basic version by just lying down on your back with straight arms and hands above your chest, legs bent at 90 degrees and engaging your core muscles by pushing your lower back into the floor and holding this position for about 30 secs (see the picture above). While you are holding this position, keep a steady breath inhaling deeply through your nose and exhaling slowly and completely through your mouth without losing the contraction of your core muscles. Repeat at least 3 times. Once you have mastered this exercise, you can progress it for more challenge variations by incorporating motion. Progression 1 (Arm and Leg Extension / Same Side) On your next inhale, slowly and at the same time lower your right arm and right leg until they are parallel to the ground and hold for one breath, then return the limbs back to the starting position on the exhale and alternate with the left arm and leg. Continue for 30 secs to a minute and repeat at least 3 sets. (See the pic below) Progression 2 (Arm and Leg Extension / Opposite Side) The next progression involves lowering the opposite arm and leg until they are parallel to the ground and hold for one breath, then return the limbs back to the starting position on the exhale and alternate with the opposite leg and arm. Continue for 30 secs to a minute and repeat for at least 3 times. (See the pic below) When you do the "dead bug" exercise, take in in consideration the following: - Don't hold your breath - Wether you are performing the basic dead bug or the progression ones, don't arch the lower back, instead push it against the floor while you hold the position and while you extend arms and legs. - Don't move too fast. Remember that you control your body movement, the movement doesn't control you. - Don't progress too fast. Allow you to master one variation before adding more complexity. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1625885814263-H76HOLIRJJDEWA3Z3NW5/Deadbug2.jpg The Dead Bug Exercise https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1625885829295-BCUY98I9KIXCKLI3U7N4/Deadbug3jpg.jpg The Dead Bug Exercise https://esteban-fit.com/new-page-4 daily 0.75 2021-07-17 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1626540118937-4JWSQF8YH9T5E1CR6H00/Birddog2.jpg The Bird Dog Exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1626540013752-GZNNAN482NQB9GKAHRRF/Birdog+1.jpg The Bird Dog Exercise - Make it stand out THE BIRD DOG EXERCISE The "Bird Dog" exercise is a body weight functional movement that targets your back, core muscles and gluteus maximus. It improves spinal mobility and relieves lower back pain. By targeting the muscles around the spine and moving through your shoulders range of motion, it will also help to improve posture. Building strength in the muscles around your spine with the "bird dog" exercise will protect your lower back by reducing compensations that lead to injuries. Having a strong core and spine stability will help you to move better in everyday activities, especially when you need to bend or twist. To perform the "bird dog" exercise follow the steps below: 1. Start on a hands and knees position. Kneel with your knees hip-distance apart and align with the hips and hands aligned with the shoulders at a shoulder-width apart. 2. On your next inhale, tighten your core and extend one arm forward until it is pointing in front and at your shoulder level. At the same time extend the opposite leg back behind you and hold for at least two seconds (see photos above and below). 3. As you exhale, return your hands and knees to the floor and then switch to the opposite arm and leg. You can do this exercise for 30 secs as your pre workout warm up or include it between your workout sets. https://esteban-fit.com/the-glute-bridge daily 0.75 2021-07-25 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1627217767104-6VHPMSTK13PUC990LDNG/bridge.jpeg The Glute Bridge - Make it stand out The Glute Bridge The glute bridge is a lower-body exercise that strengthens glutes (maximus, medius and minimus), hamstrings and core. This movement can be used to increase glute activation as part of your warm up or in the middle of your workout routine to strengthen the muscles targered. When you practice glute bridges regularly you are targeting your glutes and your lower back muscles, those muscles that are meant to hold your body upright will be getting stronger. Strengthening the glutes and erector spinae helps you keep your posture upright whether you’re standing or sitting throughout your day and also help to reduce pain in your lower back. How to perform the glute bridge? - Lay down on your back, bend your knees and place the feet flat on the ground with your heels close to your sitting bones and about hip-width apart. Arms by the side about 45 degrees from your body and palms facing up. - In the next inhale, press your heels and upper back and drive your hips up off the ground, contracting glutes and abdominal muscles in the top for one or two seconds. - As you exhale, lower your hips back to the ground. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1627217872173-DA6XO3SPQ2SKPMN903EJ/glutebridge1.jpeg The Glute Bridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://esteban-fit.com/new-page-5 daily 0.75 2021-08-22 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1629651019724-WGUAECCIX7E3B3ZCAB4E/singleb1.jpeg Glute Bridge Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1629650879799-LTW198KT04VJW2ON2PRM/singleb2.jpeg Glute Bridge Progression - Make it stand out GLUTE BRIDGE PROGRESSION Now that you have mastered the glute bridge, let's progress this movement and challenge the core more with some single-leg bridges. The single-leg bridge is a movement that works the lower body unilaterally. It is a good way to isolate and strengthen the glutes muscles, hamstrings, and hip extensors, improving at the same time lateral stabilization which is imperative in our daily activities such as walking and athletic performances like running, biking, soccer, etc. To perform the single-leg bridge follow the steps bellow: - Lay on your back with your hands by your sides, bend the knees and place your feet flat on the floor (hip distance apart). - On your next inhale, tighten your abdominal and buttock muscles and push one leg into the ground and drive the hips up to a bridge position and simultaneously lift the opposite knee up towards your chest without overextending the lower back. Hold for 1-2 seconds. - As you exhale, slowly lower the hips back to the floor and switch the legs or repeat the same for few reps. https://esteban-fit.com/the-plank daily 0.75 2021-08-22 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1629663344627-P142FFE21W3NW9VKBE0E/plankkk.jpeg The Plank - Make it stand out THE PLANK The plank is a bodyweight and effective exercise that helps you to build stability and strength in your core, upper body and lower body. This is an isometric core exercise and it involves maintaining the position for an extended period of time. It also helps to improve posture. Straight arm plank is one of the variations of the planks. To perform a straight arm plank, simply get into a push-up position on the floor or mat, ensure your hands are shoulder-width apart, wrists and shoulders are aligned, your legs are straight, feet are hip-width apart, and your core is engaged keeping your back straight and holding this position for few seconds (see photo). The time you will hold the plank depends on your fitness level and goals. If you are a beginner you can start by holding your plank from 20 - 30 secs and progressively increase the time. Benefits of performing the plank exercise - Strengthens your core muscles reducing risk of injury - May reduce lower back pain by strengthening core muscles around the spine which increases stabilization. - It improves athletic performance since a strong core is associated with increased power output, maximum force, running performance, upper body rotation, and a lower risk of injury. You shouldn't perform the plank exercise if: - You are suffering from injury in the shoulders, arms or wrists - You have heart problems or high blood pressure https://esteban-fit.com/the-plank-progression-hip-extension daily 0.75 2021-08-29 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1630246326781-TEPNRMKURHO9SMCQCN6F/Hipex1.jpeg The Plank Progression: Hip Extension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1630246254843-RQNVTAIX00YD5X18HS3C/HIpex2.jpeg The Plank Progression: Hip Extension - Make it stand out The Plank Progression: Hip Extension The plank with hip extension is a progression of the regular plank and will build strength and stability in your core. When you lift one leg of the ground it also works the hip flexors and glutes (of the leg on the air) and it challenges/improves the shoulders joint stability by reducing the base of support. To perform the plank with hip extension simply: - Get into a push-up position on the floor or mat, ensure your hands are shoulder-width apart, wrists and shoulders are aligned, your legs are straight, feet are hip-width apart, and your core is engaged keeping your back straight. - Maintaining the alignment of your plank and without moving your upper body, lift one leg of the ground at hips level. (see photo above and below). - Hold the leg up for the desired time (depending on the training program) and then bring it back to the floor. - Repeat with the other leg. Benefits of performing the plank with hip extension exercise - Strengthens your core muscles reducing risk of injury - Strengthens your glutes and increases stability in the shoulder joint. - May reduce lower back pain by strengthening core muscles around the spine which increases stabilization. - It improves athletic performance since a strong core is associated with increased power output, maximum force, running performance, upper body rotation, and a lower risk of injury. However, you shouldn't perform the plank exercise if: - You are suffering from injury in the shoulders, arms or wrists - You have heart problems or high blood pressure https://esteban-fit.com/the-plank-progression-shoulder-taps daily 0.75 2021-09-06 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1630924107483-DE69W0XF4O2DSNS1KRCC/SHOULDERTAP2.jpeg The Plank Progression: Shoulder Taps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1630923760100-AJ9X7WL7W4NG3CUT6WIT/SHOULDERTAP1.jpeg The Plank Progression: Shoulder Taps - Make it stand out THE PLANK PROGRESSION: SHOULDER TAPS Having fun with the planks? Now is time to add a new progression for this great core exercise with some shoulder taps. The plank with shoulder taps targets different muscles, specially the transverse abdominals and obliques and it's one of the most functional exercises that you can incorporate in your workout routine because it is an anti-rotation movement that will improve basic daily activities such as "walking". Also, because during this exercise you have to hold your body weight with one arm at a time, it builds strength in your arms and shoulders. To perform the plank with shoulder taps simply: - Get into a push-up position on the floor or mat, ensure your hands are shoulder-width apart, wrists and shoulders are aligned, your legs are straight, feet are hip-width apart, and your core is engaged keeping your back straight. - Maintaining the alignment of your plank with your back flat and hips level with the floor, tap one shoulder with the opposite hand and hold for a few seconds (time will depend on current training program), then return to your original plank position. - Repeat with the other arm. Benefits of performing the plank with hip extension exercise - Strengthens your core muscles reducing risk of injury - Strengthens your glutes and increases stability in the shoulder joint. - May reduce lower back pain by strengthening core muscles around the spine which increases stabilization. - It improves athletic performance since a strong core is associated with increased power output, maximum force, running performance, upper body rotation, and a lower risk of injury. However, you shouldn't perform the plank with shoulder taps exercise if: - You are suffering from injury in the shoulders, arms or wrists - You have heart problems or high blood pressure https://esteban-fit.com/the-benefits-of-walking daily 0.75 2021-09-20 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1632142137966-HDMFL604LP0AJ4WJSM4N/Walking.jpg The Benefits of Walking - Make it stand out THE BENEFITS OF WALKING When was the last time that you enjoyed a nice walk? With the change of the season from Summer to Fall, now is a great time to enjoy the benefits of a good walk around the city. If you are not a big fan of high intensity cardio, walking is a great choice to help you burn calories and to energize your body and mind. Just take in consideration that the calorie burn will depend on your walking speed, distance covered and the type or surface that you walk (flat, incline, etc). Walking for at least 30 minutes a day will help you also to reduce the risk for coronary heart disease and lower your blood sugar. Walking is a low-impact exercise that helps to lubricate and strengthen the muscles that support the joints. It can be also used as a recovery day after a day of high intensity workout. Walking helps to boost your energy and it can improve your mood. It helps to clear your head, reducing anxiety and depression. It is also a great opportunity to listen to your favorite audiobook, podcast and walking meditations. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1632142304991-JQIUGS0CC54DKXZE56FX/walking2.jpeg The Benefits of Walking - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://esteban-fit.com/meditation daily 0.75 2021-10-10 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1633894790962-YW9OWYM5N3716EJMRRED/Meditation.jpg Meditation - Make it stand out MEDITATION Meditation is a mindful practice where you focus your attention onto your breathing, helping to create a mentally clear and emotionally calm and stable state. Meditation also helps us to cultivate wisdom and compassion. The origin of meditation was in India about 5,000 years ago where people would sit in meditative postures with the eyes-closed for a certain period of time. Today, meditation has become a common practice and it has helped millions of people to find inner peace in their lives. While practicing meditation takes you just 1 to 5 minutes daily, it can be a really difficult practice to get into if you haven't done it before. The idea of meditation is to find calm during the practice, however, when you start the practice as a beginner, your mind automatically starts wandering and you might find yourself getting anxious, the reason why most of the people resist to try again. My experience during my first meditation practices wasn't different, I found myself in a restless state while I was trying to sit quietly with the focus on the breath. I often felt my heart rate going up and I really wanted to stop, in fact, I did quit several times. After being consistent with the practice, I noticed that I resisted less and I started to enjoy the benefits of meditating. For a few minutes I could silence my mind and be present. Meditation is like any other practice like exercising, or learning a new skill. It will always be challenging at the beginning until your body and mind adapts. Imagine if you haven't ever been in the gym before, once you start, your body will go through some sensations, you will feel soreness and discomfort in your body, but then you will adapt and progress, same happens with our mind. Whether, your day has been very stressful at work, at home or any other critical situation in your life, by taking at least 1 to 5 minutes of your day to meditate, you will be allow yourself to stay present, to create equanimity and to relax your amygdala which is the brain's radar for danger and the trigger for the fight - or - flight response (Sympathetic Nervous System) which has been activated by any of the situations above. After our amygdala has been hijacked due any stressor, a good way to bring us back to full energy and more relaxation is by practicing mindful meditation with a focus on the breath. Other benefits of mediation include: * Helps to clear the mind and obtain new perspective * With consistency, it builds skills to manage daily stress better by increasing patience and tolerance * Increase self-awareness. * Keeps you present * Decrease negative thoughts and emotions * Increase imagination and creativity To meditate simply - Find a quiet place at home or at work where you can be undistracted for a few minutes. If you are at work, you can close your door and mute your phone during this time. Let your coworkers know that you will be taking a short break so they don't disturb you. - Sit comfortably, with your back straight and relaxed or lay down on your back on the floor or your bed. - Start noticing any sensation in your body (internal or external), and then turn your awareness onto your breath, allowing the breath to be in and out. - Breathe naturally and fluid without any manipulation of the breath and when your mind starts to wander with any distraction such thoughts, sounds, sensations in your body, etc., don't try to resist them, instead, invite them all to be there and return your attention to your breath. The time that you dedicate to meditate can be just as little as 1 minute - 30 minutes, it will depend on how much time you have and how comfortable you feel just to sit or lay down and breathe. https://esteban-fit.com/time-to-stretch daily 0.75 2021-10-25 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/be611325-16f4-4328-bbfb-eed4427b39e7/movingg.jpeg Time to Stretch - Make it stand out TIME TO STRETCH In the last weeks we have learned more of how by incorporating meditation and movement in our routine can positively impact our mental health. So, now that you are moving more and your muscles are getting tighter and sore, it is time to stretch and improve your flexibility. Stretching is the process of placing a specific part of your body into a position that will lengthen, or elongate, the muscles and associated soft tissues and therefore increase your flexibility which plays an important role in your fitness, reason why stretching should be fundamental part of your training program and other daily activities. Doing it regularly keeps your muscles flexible and improves the range of motion in the joints so you can move without pain, increasing athletic performance at the same time. Also, increasing the flexibility in your body will help to improve your posture and decrease back pain created by muscle compensation. Stretching no just will bring multiple benefits to your body, it will benefit your mind too. Stretching before going to bed will help you to sleep better by improving blood flow and reducing muscle tension which aid in muscle recovery and sleep quality. So, if you are having trouble to fall asleep, take few minutes to stretch. The two most common stretching types are "static" and "dynamic". Static stretches are performed without movement. Once you put any part of your body into the stretch position, you hold it for a specific amount of time (30 - 45 secs recommended). Dynamic stretching is a movement-based type of stretching where joints and muscles go through a full range of motion. This type of stretching can be used to warm up your body before exercising or any other physical activity. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/164358b2-1c26-4b73-971d-b0a5f879a309/moving.jpeg Time to Stretch - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://esteban-fit.com/get-yourself-moving daily 0.75 2021-10-25 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/46416888-45b6-4404-979d-7b103b9ea4c8/squating.jpeg Get Yourself Moving - Make it stand out GET YOURSELF MOVING If you have been feeling low energy lately with the change of the season, this article will remind you why you should get yourself moving even when you feel like doing nothing. When we don't move for a long time, either because we spent a lot of hours working in front of the computer or because we simply don't want to engage in any physical activity due a lack of energy or motivation, we get deconditioned and lose our fitness. Our body stops producing the chemicals that are necessary for our regular activities and eventually we find ourselves feeling worse than before, and sometimes this leads to depression. By engaging in movement with physical activities such working out, running, dancing or any other type of exercise, your body releases endorphins which are a type of neurotransmitter, or chemical messenger that helps to relieve pain and stress. Movement also stimulates the release of dopamine, norepinephrine, adrenaline and serotonin. These play an important role in regulating your mood, regulate your appetite and sleep cycles, which are often negatively affected by depression; improve your fight-or-flight response, and distract you from your worries, improving at the same time your confidence. When these chemicals are released, our attitude changes positively and there is an increase in our energy as well. As I mentioned in one of my previous articles, sometimes exercise might feel like it triggers anxiety due to a heartbeat, however, this heartbeat increase helps to pump oxygen to the brain. It contributes to the release of hormones that promote positive neuroplasticity which is the growth of new connections between cells in many important cortical areas of the brain, helping to “rewrite” these patterns to improve well-being. Just think of the last time that you didn't want to engage in any movement but you felt great after pushing through to the point that you couldn't wait for more. How can I incorporate movement into my life? The good news is that to start moving you don't need to be a fitness professional to enjoy the benefits of an active lifestyle. To move you can simply go for a walk around the block, this is a great way to get active and get some fresh air in the process. If you feel energetic, you can go for a quick jog as well. Try out easy exercises at home with free weights, bands or your body weight movements such squats, push ups, glute bridges. If you are new to fitness and do not know how to start with your routine, contact a fitness professional that can help you to build your foundation and confidence. https://esteban-fit.com/new-page-25 daily 0.75 2021-11-10 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1d0b8ce5-7a79-4700-a97a-1f50be6ef9d5/marathon.jpeg Believe - Make it stand out BELIEVE This Fall I got to cross the finish line of the 50th NYC Marathon. It was my first marathon ever and I feel both humble and proud of this amazing journey. Seeing the city so alive and cheering us all along the way has been one of the most rewarding moments of my life. If you ask me a year ago or even at the beginning of this year if I would run a marathon I would tell you that I wouldn't, however, I decided to take myself out of my comfort zone so I set personal goals that in the past I didn't know that I was able to accomplish. I ran my first half marathon in spring, I jumped out of a plane for the first time with a skydiving company in New Jersey before heading to celebrate my 40's birthday hiking the canyons between Utah and Arizona at a 100 - 110 F, and after 12 weeks of an intense running training I ran my first marathon in NYC on its 50th's Anniversary. Stepping out of my comfort zone hasn't never been easy, and I know you can relate to that. During our life we go through traumas that compromise the safety of being vulnerable, of taking risks and trying new things for the fear of failure, but when you change your mindset and allow yourself to "believe", to believe that you can have a different life, to believe that you can success at tasks or sports that you thought you couldn't, you start empowering yourself to a higher level of performance. Having a strong belief will create vision, strength and therefore you will feel more resilience, so next time you feel that you can't, give yourself the opportunity to believe you do and see what you are capable of. https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1c801ba9-ff94-41d6-b1e6-ddb04acfbb0e/marathonnn.jpg Believe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://esteban-fit.com/4-reasons-why-you-might-not-be-reaching-your-goals daily 0.75 2022-04-19 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/b36fb4d0-3db1-4114-848d-d27ed9be798f/Esteban+Abril+19.jpg 4 Reasons why you can't reach your goals - Make it stand out 4 REASONS WHY YOU CAN’T REACH YOUR GOALS We are always striving for more and looking for ways to make new changes in our life as well. Some want to get a new job, others buy a house; have that body that we always wanted or simply be good at some sport, however, most of the time we struggle achieving what we want. When it comes to achieving our fitness goals or any other goal in other areas of our life, there are 4 main reasons why you might not get the results that you are looking for. Check below, 1 - YOU ARE NOT TAKING ACTION You might think often about reaching a specific fitness goal (to lose weight, to increase strength, to improve performance, etc) but you are not actually taking any action like working out. This may be happening because you don't know where to start, you are too busy at work, you feel tired or you are just not motivated enough to take the first step. It takes commitment to start a new routine or habit and discipline to keep going. It is never easy but remind yourself how important this goal is for you and start with baby steps. Even a walk around your neighborhood will get your body moving. If you are new to exercising and you don't know where to start, a Fitness Professional can support you in creating a plan. 2 - YOU ARE NOT SETTING SPECIFIC GOALS OR YOUR GOALS ARE UNREALISTIC In order to create a plan you need to set specific and realistic goals. If you don't have a specific goal, you will go to the gym and do any machine in front of you with no sense which will lead to eventually quitting. Also, although setting goals is very important, make sure they are realistic. If your goals are too high and you are not able to achieve them, that will create frustration and lead you into eventually quitting as well. If you are a beginner, setting short-term goals according to your fitness level will make you feel accomplished and build the confidence that you need to strive for more once you achieve them, then you can invest your energy and focus on achieving your next one. Signing up in a class or gym and committing to attend at least 2-3 times a week is a good example of a short-term fitness goal. 3 - YOU DON'T HAVE A PLAN If you already set your goals, you are already one step forward but remember that "A dream without a plan is just a wish". Going to the gym and playing by ear won't generate the results that you are looking for, instead it will make you feel frustrated and reduce your motivation. Not having a training program to follow up will prevent you from being consistent. You won't be able to track your progress or generate great results which might lead you into quitting. When a fitness program is created, it is customized to your specific needs and goals. Having a training program to follow up will create consistency and will reduce the time that you spend thinking about what to do, you will become more efficient during your routine and generate better results which will increase your confidence and motivation. If you don't know how to build a training program, a Fitness Professional can support you in building it. 4 - YOU ARE NOT CONSISTENT Once your goals are set and you have a plan, consistency will play a very important role in achieving your fitness goals. Consistency is critical in all aspects of our life, if you are not consistent you won't get the results that you are looking for. Creating a new habit takes effort but falling off the track is very easy. When you are too busy at work, you feel too tired, or any other excuse that comes to your mind, you will most likely skip your training. When your consistency decreases, your motivation does as well. Your body also stops adapting to the stressors that are necessary to progress and you don't get the results that you want. Eventually, you will feel frustrated and quit your routine No matter what level of fitness you have, once you prioritize your fitness and follow up a training program, you will have the opportunity to plan your schedule ahead, keeping yourself accountable and consistent and achieving great results. "When you engage in small efforts done consistently you will be able to reach your goals than if you engage in big efforts done intermittently." https://esteban-fit.com/why-it-is-important-to-train-your-core daily 0.75 2022-05-25 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/3417d52c-31c5-4c06-8108-6a4b206cf178/core11.jpeg Why it is important to train your core? - Make it stand out WHY IT IS IMPORTANT TO TRAIN YOUR CORE? Despite what you might think, your core is more than having your abs ready to show on the beach (no that there is something wrong with that lol). Your core muscles are the muscles deep within the abdominals and back, attaching to the spine or pelvis. The main functions of these muscles is to protect the spine from excessive load and to transfer force from the lower to the upper body. Having a strong core also helps to maintain a good posture. Training the muscles around your core (abdomen, lower back, hips and pelvis) supports balance and stability in any of your daily activities, from sitting on the desk working on your computer to that long run in the afternoon. Other benefits of having a strong core are Reduces pain, specially in the lower back area Reduces the risk of injury Improves performance Improves quality of life Increases longevity https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/27fff790-0d77-4abd-93f7-283a0b12f4cc/core2.jpeg Why it is important to train your core? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://esteban-fit.com/newsletter daily 0.75 2025-09-26 https://esteban-fit.com/store daily 0.75 2025-02-14 https://esteban-fit.com/store/under-armour-athletic-t-shirt monthly 0.5 2025-02-14 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/1739548576641-QHTHCPKOQ0WJBMU63VRT/under-armour-athletic-t-shirt-black-front-67af6799d2ba8.jpg Store - Under ArmourⓇ athletic t-shirt https://esteban-fit.com/truckhats daily 0.75 2025-04-21 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/09fc8290-c384-4622-ac11-a9f2d506677e/moveg1.png New Products https://esteban-fit.com/truckhats/trucker-cap-9 monthly 0.5 2025-04-22 https://images.squarespace-cdn.com/content/v1/5f18e71527b18a18b58d5efa/0d8bfd4a-bea9-4579-969d-2f453c0c9601/aut1r.png New Products - 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