WALK THE TALK:

Don't just talk about it, create action.

KEEP GRINDIN':

Persevere against all challenges in pursuit of what is TRULY desired.

🧠💥⚽WHY SOCCER PLAYERS SHOULD DO HANG CLEANS AND POWER CLEANS:
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Hang cleans and power cleans are two of the most effective exercises for developing explosive power—critical for soccer players.
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These lifts aren't just about lifting heavy – they're about producing force FAST💥💥💥.
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They train rapid force production, which directly improves sprint speed, change of direction, power in tackles, and vertical jump. They also reinforce coordination, timing, and full-body strength.
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If you want to dominate the game physically, hang cleans and power cleans should be in your toolkit😤💪🏼🫱🏻‍🫲🏼
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #athleticdevelopment #athletedevelopment #soccer #soccertraining #soccerstrength #soccerdrills #soccerplayer #soccerplayers #athlete #athletes #athletic #athletetraining #explosivepower #powercleans #hangcleans #beardedathlete #beardgang #performancetraining #performancecoaching
#performancecoach

The older I get, the more grateful I get for my mother.
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And now seeing Katie's love for Atlas gives me a profoundly new understanding of my mother's love for me.
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Thank you for giving me absolutely everything you could.
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Thank you for every ounce of sacrifice.
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I wouldn't be the man I am today without your love and guidance.
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And I'm so excited to watch you grow in your identity as "Grandma" with Atlas.
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He's lucky to have you.
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We're all lucky to have you.
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Love you, Ma!

CAUTION: The last picture is a little graphic, but it's Katie's first ever pic with Atlas, and it's so symbolic of her INCREDIBLE strength and resilience and how well she took care of herself during pregnancy...I couldn't not share it.
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With that said...
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Happiest Mother's Day to the matriarch of the next generation of Acostas❤️ La Familia.
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Mi Katiecita, watching you grow into your identity as a mother has been such a joy for me.
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Your feminine energy is truly divine nourishment for Atlas's little soul.
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He's blessed to have you for a mother.
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And words can't even describe how grateful I am that my son will grow up with your love and guidance.
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I love you with my whole heart.

🗣WHY SOCCER PLAYERS SHOULD DO SPLIT JERKS:
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They develop explosive power, coordination, and balance — all critical for high-performance on the field.
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Here's why they’re especially useful:
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1️⃣ EXPLOSIVE POWER: They train the ability to generate force rapidly, mimicking the explosive movements in soccer like sprinting, jumping, or sudden direction changes.
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2️⃣ LOWER BODY STRENGTH AND STABILITY: The split stance targets unilateral leg strength and helps build stability in the hips, knees, and ankles, which are essential for injury prevention and strong plant-foot performance when kicking or changing direction.
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3️⃣ CORE AND UPPER BODY ENGAGEMENT: Holding and driving a weight overhead requires strong core engagement and shoulder stability, which helps with overall athletic posture and balance during physical challenges or aerial duels.
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4️⃣ TRANSFER OF POWER FROM GROUND UP: The movement teaches athletes to transfer force efficiently from the ground through the hips to the upper body—a skill that carries over to powerful kicks and full-body coordination during play.
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LIFT WITH A PURPOSE.
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Walk TheTalk.
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*Side note...choosing the proper weight, sets, reps, and other variables is highly dependent on what part of season you're in. Hit me up if you have questions🫱🏻‍🫲🏼
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #soccer #soccerplayer #soccercoach #ussoccer #soccerboys #futbol #futsal #arenasoccer #indoorsoccer #beard #beardgang #athlete #athletes #strengthandconditioning #performancecoach #performance #athlete #athletetraining #athletedevelopment #athletic

Find men who make you want to be and do better.
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Who tell you hard truths when you need to hear them.
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Who are exemplary husbands, fathers, and leaders.
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Who follow God.
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Who are consistently taking action (not just talking about it) toward creating a better life for themselves and their circle.
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And who are lovers of life.
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Surround yourself with these men.
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And be that man for them and those around you who need men like that.
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Grateful to have known this one for over 30 years of our lives🙏🏼
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Happy birthday to a real one🫶🏼
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#men #man #manofGod #friends #friendship

❌️Fake it until you make it.
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✅️Provide as much value as you possibly can, put in work above your pay grade, embody gratitude, and serve others as much as possible until you make it.
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Not where I want to be as far as my final destination.
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But incredibly grateful and in love with the process and where I'm at.
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Walk The Talk.
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📸: @lizarphoto 🔥🔥🔥🙏🏼🙏🏼🙏🏼
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#WalkTheTalk #KeepGrindin #iam1stphorm #usl #uslchampionship #soccer #ussoccer #soccercoach #performance #performancecoach #strengthandconditioning #strengthcoach #soccerpic #soccerpics #soccertraining #soccerlife #soccerlifestyle #soccerthings #futbol #california #californiasoccer #beard #beardgang
#orangecounty #orangecountyfitness

💥Train explosively = move explosively.
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If you're only ever lifting heavy and slow, then you move heavy and slow on the field/court/etc.
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If you're mixing in periods of explosive movements, then you'll move quicker and more dynamically.
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Save this and give it a try!🫱🏻‍🫲🏼
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1. Landmine pull/push 4x5 each.
2. Explosive pushups 3x8.
3. Kneeling single-arm landmine pushes 3x6-8 each.
4. Triceps dips 3 x 8-10.
5. Landmine arm-to-arm throw 3x5 each.
6. Bosu chest press combo 3x5.
7. Bosu chest fly combo 3x5 each.
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #chestday #chest #chestdayworkout #chestworkout #workout #workouts #athlete #athletedevelopment #athleticdevelopment #athletes #athletic #chestandtriceps #pushup #pushup #dynamicpushup #iam1stphorm #1stphorm #soccertraining #sportstraining #orangecounty #orangecountyfitness #californiapersonaltrainer

In my player GPS data analysis era💻👨🏽‍💻
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And I'm feeling good😤🧡⚽️
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📸: @golo_mendoza 🔥
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#soccer #soccerthings #soccerlife #soccerlifestyle #soccerlove #soccerpics #soccerpic #soccercoach #soccertraining #soccergame #ussoccer #uslsoccer #futbol #fútbol #performancecoach #performancecoaching

⚽️ Fish Oil: The Soccer Player’s Secret Weapon! 🐟🔥
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This is probably the most underutilized tool among players I've worked with.
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If you’re serious about your game, fish oil should be a staple in your diet! Here’s why:
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✅ Joint Protection & Recovery – Soccer puts a beating on your joints! Omega-3s in fish oil help reduce inflammation, keeping you pain-free and ready for the next match and/or training.
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✅ Brain Boost for Better Play – Quick decisions win games. Omega-3s support brain function, reaction time, and focus—helping you stay sharp on the field.
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✅ Explosive Endurance & Stamina – Omega-3s improve oxygen delivery to muscles, meaning you’ll be sprinting past defenders deep into extra time.
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✅ Faster Recovery = More Training – Less soreness, better muscle repair, and reduced fatigue mean you can train harder and recover faster.
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🐟 How to Get It?
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1️⃣Eat 4-6 servings of fatty fish per week like salmon, mackerel, or sardines
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AND/OR
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2️⃣Take a high-quality fish oil supplement (look for a high dosage of EPA + DHA).
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Comment below or send me a DM with your favorite fish emoji and I'll send you a link to what I've taken since early in my playing career.
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🐠🐟🎣🐡🦈
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #nutrition #nutritiontips #omega3 #omega3s #fish #eatfish #fishoil #fishoilsupplement #soccer #soccernutrition #1stphormsoccer #soccertips #soccerlife #soccerlove #soccerthings

POV: making memories with your wife, and giving your 7-month-old a new place to nap.
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Just a few of the hundreds of dolphins we saw that day.
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Incredible❤️🌎
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Grateful🙏🏼
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#nature #naturevideos #naturevideo #naturevibes🍃 #dolphin #dolphins #ocean #oceanvideo #oceanvibes #oceanlife #familybonding

Back in my element😤🧡⚽️
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🙏🏽Grateful for the Head Coach and coaching staff, medical staff, GM, and owner at @orangecountysoccer for giving me the opportunity to be the Head Performance Coach.
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🙏🏽Grateful for the players who have followed my direction without hesitation and with full focus, determination, and excitement.
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🙏🏽Grateful for my wife, who was willing (and encouraging) to move to a new state in less than 24 hours with our 7-month-old son.
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🙏🏽Grateful to God, for without Him, none of this is possible.
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Excited to see what we can do this season🍿👀
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Walk The Talk.
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Photo credit for the first 4 pics: @lizarphoto
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(Last picture is my favorite).
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#WalkTheTalk #KeepGrindin #usl #uslchampionship #soccer #ussoccer #soccercoach #performance #performancecoach #strengthandconditioning #strengthcoach #soccerpic #soccerpics #soccertraining #soccerlife #soccerlifestyle #soccerthings #futbol #california #californiasoccer #beard #beardgang

My new favorite way of exploring is with you on my chest, mijo❤️🌎
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#fatherhood #father #fatherandson #son #baby #babypics #babypic #nature #naturepic #naturepics

🔥🔥Here's one of my favorite routines for building strength and stability in the legs for soccer players (and other athletes).
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Save it and give it a try!
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1A. Deadlift. 4x1 HEAVY.
1B. Sprinter. 4x5 each FAST coming up.
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2. Bosu single-leg deadlift. 4x5 each.
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3. Single-leg box squat. 4x8 each.
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4. Bosu single-leg RDL + med ball chest pass. 4x8 each leg.
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Load, sets, and reps depend on where you're at in the season/off-season.
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Periodization (changing load, sets, and reps) is key to ensuring workouts like this enhance your performance and don't hinder it.
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Shoot me a message if you have questions about your own routine periodization!
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #soccer #soccerworkout #soccertraining #workout #workoutplan #workouts #fitlife #gymlife #getstrong #exercise #buildmuscle #gainz #athlete #athletic #fitness #californiafitness #orangecountyfitness #irvinefitness #beard #beardgang #beardedathlete #beardedfitness

To my favorite person to quote The Office with, race to make puns with, and grow through adulthood with:
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It is your birthday.
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Grateful to have a best friend in my brother🙏🏼

1 down, forever to go♾️
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Happy Anniversary, mi Katiecita❤️
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Oh what a year we had! Best year of my life.
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I thank God every single day for you. And I pray He makes me the best man possible for you.
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And I'm filled with so much gratitude and excitement to see what year 2 brings us!
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I love you!
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#anniversary #weddinganniversary
#1yearanniversary #weddingpics #weddingpic

Here to redefine the Dad bod😤
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Save this workout and give it a try!
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Or message me, and I'll send you a link to the workout app I use.
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(It had gym and home workouts).
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With a 6-month-old son, I understand now, more than ever, the value of efficient home workouts.
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I'm still not a HUGE fan of them because, for me, the home has its own energy space, so it's challenging to get into that workout mode.
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BUT, I get it...it's easy to get it in real quick while he naps..this took less than 30 minutes.
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Rest :30-:60 seconds between sets.
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1A. DB RDL 4x10
1B. DB reverse fly 4x12
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2A. DB front squat 4x10
2B. DB Arnold press 4x12
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3A. DB walking lunges 4x10 each
3B. DB upright row 4x12
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4A. DB goblet squat 4x10
4B. DB lateral raise 4x12
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5A. DB calf raise 4x20
5B. DB Shrugs 4x20
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If you need help figuring out a plan, lmk...I'm here to help all my fellow dads redefine the Dad bod with me🫱🏻‍🫲🏼🫶🏼
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #dadbod #iam1stphorm #homeworkout #workout #workoutoftheday #abs #shredded #fullbodyworkout #workoutplan #fitness #fitnessfam #fitnessmen #fitmen #muscles #muscular #athlete #athletes

4 weeks down.
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4 weeks (and beyond) to go.
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Scale is up 5lbs, like I hoped.
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2 more weeks in a surplus, then I'll cut for 2 weeks.
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Trusting the process and running the daily game plan:
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✅️calories
✅️protein
✅️daily micronutrients/vitamins
✅️water
✅️sleep
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Walkin' The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #motivation #fitnessmotivation #athletemotivation #athlete #athletic #fitness #arizonafitness #phoenixfitness #beard #beardgang #beardedathlete #beardedfitness #weightlossjourney #buildmuscle #growmuscle #musclebuilding #malephysique #malebody #loseweight #arizonafitness #scottsdalepersonaltrainer #phoenixpersonaltrainer #fitfam #fitnessfam

Just keep rockin'🤣
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#baby #babyboy #dad #dadlife #parenting #parentingtips #parentinghacks #parentinglife #parenting101 #parentingadvice #tattoodad #tattoodads #sleevetattoo #sleeve #stroller

❌️Took an "L" last week.
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Missed a week of workouts.
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During an 8-week challenge.
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Katie and I had a pretty sudden change of life last week.
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I'll explain more in a future post, but long story short: I got a job offer in Orange County, CA late last Monday night and Tuesday night (after a full day of work for both of us) Katie and I packed everything we'd need for the next few weeks, loaded up the car, and hit the road.
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I reported for work Wednesday morning.
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And between getting settled, starting my new job, making sure my clients back home have what they need, helping Katie feel settled and acclimated, making sure Atlas is comfortable in the adjustment, and everything in between - my workouts took a back seat.
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These are not good excuses for missing workouts, especially during a challenge.
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But it is what it is.
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The last week was an "L" for me in that regard.
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But all that means is I need a "W" this week.
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So here we are.
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Reminding you all (and myself) that Losses happen.
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And Walking The Talk to now get a Win this week.
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LET'S GET IT!💪🏼💪🏼💪🏼
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphorm #workout #workoutplan #workouts #fitlife #gymlife #getstrong #exercise #weightlossjourney #weightloss #buildmuscle #gainz #athlete #athletic #fitness #arizonafitness #phoenixfitness #scottsdalefitness #beard #beardgang #beardedathlete #beardedfitness

Here are a few drills from last week's small-group training at @azsoccerlab to help improve speed, quickness, and power⚽️
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Added a ball to some classic drills in order to help the players stay more mentally engaged and to promote quality ball work under fatigue.
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Share this with someone who needs some speed work!🏃🏽‍♂️💨
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #soccer #soccerlife #soccerplayer #ussoccer #soccerboys #futbol #futsal #arenasoccer #indoorsoccer #soccervid #soccervids #soccerlife #soccerplayer #soccerdrills #soccerdrill #soccerdribbling #beard #beardgang #athlete #athletes #saq

Week 3, 3 pounds up.
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Just steady running the game plan.
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✅️Calories.
✅️Protein.
✅️Strength training 3 times per week.
✅️Proper recovery in between.
✅️Gallon of water per day.
✅️Daily vitamins/micronutrients.
✅️Daily creatine.
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Walkin' The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #motivation #fitnessmotivation #athletemotivation #athlete #athletic #fitness #arizonafitness #phoenixfitness #beard #beardgang #beardedathlete #beardedfitness #weightlossjourney #buildmuscle #growmuscle #musclebuilding #malephysique #malebody #loseweight #arizonafitness #scottsdalepersonaltrainer #phoenixpersonaltrainer #fitfam #fitnessfam

Spent Saturday afternoon showing Atlas the place his Mom and I went on our first date, and reminiscing with Katie on all our first thoughts and emotions that day❤️
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#outdoor #outdoors #nature #naturepics #naturephotography #naturelovers #naturelover #arizona #arboretum

The physical changes are never apparent after the first week.
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What IS apparent, though:
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✅️self-worth from following through on what you say you're going to do.
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✅️self-confidence from doing something challenging.
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✅️self-respect from doing something that truly honors who you are and what you're capable of becoming.
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✅️self-love for doing things that ACTUALLY convey that you love yourself.
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Week 1 done.
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Grateful.
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Excited to keep pushing.
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #motivation #fitnessmotivation #athletemotivation #athlete #athletic #fitness #arizonafitness #phoenixfitness #beard #beardgang #beardedathlete #beardedfitness #weightlossjourney #buildmuscle #growmuscle #musclebuilding #malephysique #malebody #loseweight #arizonafitness #scottsdalepersonaltrainer #phoenixpersonaltrainer #fitfam #fitnessfam

⚽️Adding a ball to agility drills keeps players interested and engaged, and prepares the body for a high-instensity movement followed by composure on the ball.
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Tag someone or send to someone who needs a little soccer agility in their lives.
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Don't have a ball or small goals? Use a teammate, parent, sibling, and/or friend.
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3 sets of 2-3 repetitions each way for each of the 3 drills.
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(1&2 are the same, just opposite directions. Same with 3&4, 5&6).
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #soccer #soccerwars #playerwars #goaliewars #soccerlife #soccerplayer #ussoccer #soccerboys #futbol #arenasoccer #indoorsoccer #soccervid #soccervids #soccerlife #soccerplayer #soccerdrills #soccerdrill #beard #beardgang #athlete #athletes

❌️Don't just eat to make your stomach stop rumbling.
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✅️Eat to nourish.
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✅️Eat to build.
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✅️Eat to fuel.
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✅️Eat for your brain, your muscles, your bones, your organs, your immune system.
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✅️Eat for your hormone production.
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Every single thing we put in our body is communicating a message to every single cell in our body.
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I'm conveying gratitude, productivity, prosperity, longevity, and true self-love.
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I'm conveying that I want to be best version of me for Katie and Atlas.
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And if you need help figuring out how to convey these things to your body, send me a DM.
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I'm more than grateful to serve🙏🏼
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Walk The Talk.
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#protein #proteinrecipes #proteinrecipe #highprotein #highproteinmeal #highproteinmeals #proteinmeal #proteinsnacks #proteinmealprep #fitness #gym #nutrition #healthyfood #bodybuilding #healthy #healthylifestyle #health #food #supplements #weightloss #fit #diet #foodie #healthyeating #fitfam #weightlossjourney

Day 1!
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I'm not where I want to be, physically.
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Between the full schedule and lack of sleep from having a 5 month-old, a wife whom I love and try to prioritize time with, and multiple growing businesses, my workouts have taken a back seat over the past few months.
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And my nutrition habits have also slid below my standard.
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So I'm taking the next 8 weeks to get back on track.
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And luckily, my wife has chosen to take this journey with me.
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When we sat and talked about whether or not to do it, we both landed in the same place:
"I've gotta do this for you...you deserve it.
And we've gotta do it for Atlas...he deserves it."
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So for the next 8 weeks we're prioritizing:
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✅️Daily movement (combination of strength training, cardio, and family walks)
✅️Tracking our food (and hitting calorie and protein targets)
✅️Drinking 80-100oz of water per day
✅️Daily consistency with our vitamins and micronutrient supplements
✅️Getting as much sleep as we can (lol, counting on Atlas for this one!)
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For ourselves.
For each other.
For Atlas.
And for every single person in our circle.
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It starts with us...but it's much much bigger than us.
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If you want to join us, comment below or shoot me a DM! 1 more day to register for the Quarter 1 @1stphorm 8-week challenge!
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(Big thank you to @kylelawlor87
@sean_mc_donough and the rest of the Pham for pushing us to do it and for leading by example).
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #motivation #fitnessmotivation #athletemotivation #athlete #athletic #fitness #arizonafitness #phoenixfitness #beard #beardgang #beardedathlete #beardedfitness #weightlossjourney #buildmuscle #growmuscle #musclebuilding #malephysique #malebody #loseweight #arizonafitness #scottsdalepersonaltrainer #phoenixpersonaltrainer #fitfam #fitnessfam

Family pictures these days👨‍👩‍👦
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Learning what is to be the man of the house...
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Standing strong, leading with purpose, and fiercely protecting these two.
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It’s about embodying strength, resilience, and confidence — showing my wife and son what true masculine energy is: rooted in love, responsibility, and unwavering support.
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It's confidence to take charge.
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It's leadership through servitude.
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It's the humbleness to say "I'm sorry" and own up to my mistakes.
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It's not about being fearless, but rather the willingness to face fear head-on.
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Every day is a chance to be the best husband and father I can be.
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And so it's about capitalizing on each opportunity to truly Walk The Talk, and step into the role that God designed me for.
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Still have a lot to learn, but grateful for what I've gathered so far.
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#lafamilia #family #husband #husbandandwife #masculine #masculinity #masculineenergy #manofthehouse #manofGod

💥Plyo and strength training with one of the hardest-working soccer players I've ever met.
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And she's only 12.
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DM me "plyo" if you're trying to get explosive on the soccer field.
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The workout:
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1A Box jump combo 1 – 3x6
1B (Not pictured) Medicine ball squat to wall pass – 3x8
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2A. Box jump combo 2 – 3x4 each direction
2B. Single-arm kettlebell push press – 3x8 each arm
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3A. Hex bar jump squat w/quick coupling – 3x5
3B. Half-kneeling med ball chops – 3x7 each side
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Then we did 20 minutes of top-speed training.
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Walk The Talk.
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#girlswholift #womenwholift #girlpower #girlathlete #girlathletes #femaleathlete #femaleathletes #girlssoccer #soccergirl #soccergirls #soccerwomen #weighttrainingforwomen #weighttraining #ussoccer #azsoccer #futbol #fitness #fitfam #plyometrics #plyos

Watching you observe and analyze the world brings me more joy than I ever imagined, mijo.
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Grateful to be your father.
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#dadlife #fatherhood #makingmemories #dad #fatherandson #father #fathers

Snack with purpose: because you can’t build muscle with cheez-its and potato chips. 💥🍗
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Eat your protein.
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Make it tasty so you want to eat it more.
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Walk The Talk.
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#WalkTheTalk #iam1stPhorm #ProteinPacked #SmartSnacks #FuelUp #proteinbar #proteinsnacks #proteiniskey #highproteindiet #nutrition #nutritiontips #buildmuscle #loseweight #weightloss #fitness #fitfam

🏋🏽‍♂️Full body workout sure you leave you feeling pumped💪🏼
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Save and try it this week in the gym
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💥Having the proper plan is half the battle💥
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For coaching, DM me "COACHING".
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Personal training in-person and online available.
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Workout details:
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1A. Front squat – 4x8
1B. Chin-ups – 4x8
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2A. Leg curls – 4x10
2B. Weighed pushups – 4x15
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3A. Lying triceps extensions – 4x10
3B. Zottman curls – 4x10
3C. Lateral DB raise – 4x10
3D. Alternating reverse lunges – 4x10 each
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphorm #workout #workoutplan #workouts #fitlife #gymlife #getstrong #exercise #weightlossjourney #weightloss #buildmuscle #gainz #athlete #athletic #fitness #arizonafitness #phoenixfitness #scottsdalefitness #beard #beardgang #beardedathlete #beardedfitness

Instagram (1st 2) vs reality (2nd 2)😂
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Parents, can you relate?!
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2 good pics, 20 pics of him crying and trying to get him to not cry😭🤣
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#instagram #instagramvsreality #igvsreality #instagramversusreality #instagramvsreallife #babyboy #baby #babypic #babypics #babypicture #babypictures #cryingbaby

I always get the same question from players and parents: "What can I/my kids be working on at home?"
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Here's a simple but effective dribbling sequence.
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No equipment needed – just a ball and the ground.
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➡️8-10 sets by 10-20 yards for each move (depending on how much space you have).
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⏳️Rest 10-20 seconds in between each run.
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✅️Focus on quality touches over speed of touches.
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✅️Once the quality is there, then improve the speed.
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Pair these with the passing drills I posted a couple of weeks ago, and your/your kid's touch is sure to be 🔥🔥🔥 in no time.
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #soccer #soccerlife #soccerplayer #ussoccer #soccerboys #futbol #futsal #arenasoccer #indoorsoccer #soccervid #soccervids #soccerlife #soccerplayer #soccerdrills #soccerdrill #soccerdribbling #beard #beardgang #athlete #athletes

Heading my way into your feed like⚽
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Thank you @omegaball .
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It was incredible to feel that flame again🔥
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And the game you've created is SUPER fun and entertaining.
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Until next time😎
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #soccer #omegaball #soccerlife #soccerplayer #ussoccer #soccerboys #futbol #arenasoccer #indoorsoccer #soccervid #soccervids #soccerlife #soccerplayer #soccerpic #soccerpics #soccergame #soccermatch #beard #beardgang #athlete #athletes

My greatest moment in 2024 was when God put a rainbow leading RIGHT to where Katie and I said our vows, 5 minutes before the wedding ceremony started. In the Bible, the rainbow is a symbol of God's covenant with all living creatures. It's a sign of God's protection and divine grace, and a reminder of God's faithfulness.
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God has spoken directly to me multiple times in my life, but this is by far the most meaningful🙏🏼
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I truly felt like this was Him forgiving me for my past, and blessing my future. Like giving me a clean slate and a sign that He's trusting me with my unicorn of a wife and the fruitfulness that our marriage will bring.
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I don't think anything will ever top this moment in my life🥹
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It was SO hard to narrow down the final 9, but here they are in order of timeline:
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2️⃣Finding out we were pregnant.
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3️⃣Filling in as Head of Strength and Conditioning for Phoenix Rising for part of pre-season, including an MLS invitational tournament at Coachella.
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4️⃣Honeymoon in Mexico.
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5️⃣Completing 75 Hard as a way of setting the tone for my marriage and in preparation for becoming a father.
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6️⃣Getting my sleeve done.
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7️⃣My annual soccer clinic in Bay City, MI.
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8️⃣Upgrading to a nicer car. (Slowly upgrading toward by dream Bentley).
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9️⃣The first time holding my son.
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🔟Playing in a competitive soccer environment in front of my wife for the first time.
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Other highlights not pictured:
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✅️Launching Soccer Wars.
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✅️Launching the gym at AZ Soccer Lab.
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✅️Growing my personal training business by 33% while helping multiple clients completely transform their bodies and thus their lives.
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Grateful is an understatement🙏🏼
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Excited to see what 2025 has in store!
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Thanks for riding with me!
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And comment with your highlight from 2024 so I can show some love and send a good vibe!
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All the love and blessings to you and yours!
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HAPPY NEW YEAR!🥳🥂
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#WalkTheTalk #KeepGrindin #newyearseve #newyear #newyears #blessings #blessed #fitnessgoals #fitness #personaltrainer #newyearsgoals #highlights #highlight #reflection #reflecting #soccer #soccergoals #personaltrainer #personaltraining

📢FREE Acosta Fitness 29-page customized nutrition document ($99 value) for anyone who makes a purchase via my 1st Phorm link between now and January 1st!
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2025 is almost here, and it's time to commit to those fitness and nutrition goals.
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SO...invest in yourself, and I'll invest in you🫱🏻‍🫲🏼👊🏼
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Document contains:
✅️customized suggested calories and macros.
✅️5 EASY high-protein breakfasts, lunches, dinners, and snack options.
✅️suggested supplements.
✅️other helpful nutrition tips and tools.
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If you're wondering what to get - top 3 supplements I'll buy (and that I'd suggest for you) to start 2025 on the right foot:
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1️⃣Level-1 Protein powder (to help hit my daily protein target).
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2️⃣Opti-Greens50 (to optimize my gut health).
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3️⃣Creatine (to help with energy production and muscle growth).
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Links are in my IG bio, or send me a DM, and I'll send you the links!
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And/or visit "Personal Training" on my website (acostafitness.com) to view personal training options!
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Walk The Talk.
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*Must be linked to me as a 1st Phorm customer in order to qualify for the nutrition document. Send me a message if you're unsure on this*
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#WalkTheTalk #protein #proteinrecipes #proteinrecipe #highprotein #highproteinmeal #highproteinmeals #proteinmeal #proteinsnacks #proteinmealprep #recipes #mealprep #fitness #gym #nutrition #healthyfood #bodybuilding #healthy #healthylifestyle #health #food #supplements #weightloss #fit #diet #foodie #healthyeating #fitfam #weightlossjourney

✝️🎄🎅Merriest Christmas from the Acostas!
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Feeling extremely grateful for my first Christmas with my wife and son.
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Love and blessings to you and yours🫶🏼🙏🏼

3️⃣ reasons young female athletes should lift weights:
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1️⃣Build muscle to help reach athletic potential. Lack of muscle and weak muscles = not reaching athletic potential. More muscle and strong muscle = reaching athletic potential. Reaching athletic potential = better at their specific sport.
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2️⃣Reduce risk of injury. Many young female athletes injure MCLs, ACLs, and other major joint components due to hip structure and other elements of the human body design. Lifting weights helps to reduce the risk of some of these major injuries.
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3️⃣Cultivates resilience, confidence, and vitality. This is a big one. I coach all my female athletes to take this mentality of strength and power that we practice and carry it with them to the field, school, friendships, relationships, and challenges that life presents us with.
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Here are 2 of our hardest working girls at AZ Soccer Lab. Love watching their physical strength develop as well as their mental strength and confidence🫶🏼👏🏼👏🏼👏🏼
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Walk The Talk.
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#girlswholift #womenwholift #girlpower #girlathlete #girlathletes #femaleathlete #athlete #athletes #femaleathletes #girlssoccer #soccergirl #soccergirls #soccerwomen #weighttrainingforwomen #weighttraining #ussoccer #azsoccer #futbol #workout #workouts #exercise #fitness #fitnessgirls

⚽️Not the results we were hoping for, but still an incredible weekend!
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✅️Got to lace up the boots in a highly competitive environment after 3 years, and felt like I haven't missed a beat. Physically, mentally, and spiritually, I felt strong and alive.
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✅️Got to play in front of my wife Katie for the first time and give her a peek into one of the most defining elements of my identity.
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✅️Got to play in front of my son, Atlas...lol, even though he slept through 99% of it.
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✅️Got to play alongside a couple of really close friends and business partners.
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✅️Scored a couple of goals.
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✅️Blocked a bunch of shots.
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✅️Learned some tactics about the next biggest up and coming form of soccer.
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✅️Made some new friendships and connections.
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Thank you, @omegaball . You've created an amazing game and an incredible platform for soccer players and soccer lovers to enjoy the beautiful game.
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Until next time😎✌🏼❤️⚽️
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#soccer #omegaball #soccerlove #soccerboys #soccerboy #soccerplayer #soccerplayers #soccerlover #soccerlife #soccerpic #soccerpics #soccergame #ussoccer #soccernews #soccerfan #soccerislife #futbol

"Getting old sucks".
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If you don't treat your body right.
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38 years and feeling as strong and explosive as ever😤😤😤
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Quit making excuses and get to work.
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stPhorm #mondaymood #mondaymotivation #motivation #motivationmonday #monday #mondayvibes #mondays #mondayvibe #motivationalquotes #motivationquotes #motivationquote #motivation101 #motivationnation #athlete #athletes #athletemotivation #athletic #beardgang

Step your game up on your next chest day by adding these pushups variations💪🏼😤
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Save them and give them a try to finish your workout.
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Great for athletes or anyone just wanting something new!
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4 sets of 10 on any (or multiple) of these variations.
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Guaranteed to leave you with a good pump and feeling some muscles you're not used to feeling.
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stphorm #pushups #pushup #pushupchallenge #pushupvariations #chestday #chestexercises #chestexercise #chest #arms #bosu #bosuball #bosuexercises #fitness #fitnessfam #fitfam #exercise #workout #workouts #athlete #athletes #athleteworkout #athletedevelopment #athletetraining #tatooed

Not just yes, but hell yes.
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If you want to build muscle and/or simply have more energy and you're not taking creatine, you're doing yourself a disservice.
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It has been studied for over 50 years and is proven 100% effective.
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Not only that, but what was once thought of as a "steroid for body builders" is now known to be an incredibly useful nutritional supplement for people of all different walks of life (not just athletes).
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It's one of the cheapest and easiest supplements you can add to your routine to optimize a few areas of your health.
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A few of the many benefits of creatine:
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FOR THE BODY:
✅️ Energy production
✅️ Shuttles water and nutrients to the muscles
✅️ Promotes strength gains
✅️ Aids in recovery
✅️ Hormone regulation for certain ages (especially older women)
✅️ Blood glucose regulation
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FOR THE BRAIN:
✅️ Enhance memory
✅️ Boost attention
✅️ Improve brain processing speed
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I've used creatine for years to help with energy, muscle growth, strength gains, and brain function.
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Comment "ENERGY" and I'll send you a link to the creatine I've used for about 5 years.
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Or I put the link on my LinkTree in my bio!🫱🏻‍🫲🏼
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I mix it right in my protein shake after workouts. 5g a day does the trick.
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Do yourself a favor as we head into the new year.
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Walk The Talk.
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#supplements #nutritionsupplements #iam1stphorm #creatine #creatinemonohydrate #gains #workout #fitness #fitnesstips #musclegrowth #growmuscle #gainmuscle #buildmuscle #musclebuilding #brainhealth #cognition #fitnessfam #workouttips #nutritiontips #workout #workouttips

🔥New back day workout🔥
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Save and try🫱🏻‍🫲🏼👊🏼
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1️⃣
(Use as activation)
Landmine single-leg RDL + row 3x5 each
Wide-grip lat pulldown 3x15
Reverse banded fly 3x15
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2️⃣
Hang clean 4x5
Power upright row 4x8
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3️⃣
Close-grip lat pulldown 4x15 (*focus on tempo - fast down, pause, fast up)
Single-arm DB row variation 4x10 each side
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4️⃣
Barbell curls 3x8
Banded curls 3x20 (fast tempo)
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5️⃣
Banded rotation rows 4x10 each.
(One of my new favorites)
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #backday #backworkout #backworkouts #bicepsday #biceps #bicepsworkout #backandbiceps #backandbicepsworkout #workout #workouts #fitness #fitmen #fitnessmen #beardgang #beardedathlete #beardedfitness #beards #athlete #athletetraining #athletedevelopment #athleticdevelopment #gymworkout #gymworkouts #fitness

Probably my favorite new recipe!
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Save and try it next time you need some deliciousness in your life!
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We ended up rolling it into tortillas and making little burritos out of it for dinner.
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Ingredients:
16oz cottage cheese
1 packet of taco seasoning
.5 cup shredded cheese
1lb 96/4 ground beef
1 can rotel tomatoes with green chilies
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Makes 4 servings. Per serving:
Protein: 52g
Carbs: 18g
Fats: 18g
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If you need lower fat, you can go with fat free shredded cheese and/or fat free cottage cheese.
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Walk The Talk.
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#protein #proteinrecipes #proteinrecipe #highprotein #highproteinmeal #highproteinmeals #proteinmeal #proteinsnacks #proteinmealprep #foodporn #foodvids #fitness #gym #nutrition #healthyfood #bodybuilding #healthy #healthylifestyle #health #food #supplements #weightloss #fit #diet #foodie #healthyeating #fitfam #weightlossjourney

Consistency to the monotonous tasks/touches is what leads to results.
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No one cares if you're tired, bored, had a bad day, are in a bad mood, didn't sleep well, etc.
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Do the work as well as you possibly can...every time...or get beat by someone who IS.
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Walk The Talk.
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4 sets of :30 for each exercise.
Rest :30 between sets.
Save and try, or send to someone who could use them.
✌🏼❤️⚽️
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#WalkTheTalk #KeepGrindin #iam1stphorm #1stphormsoccer #soccer #omegaball #soccerlife #soccerplayer #ussoccer #soccerboys #futbol #arenasoccer #indoorsoccer #soccervid #soccervids #soccermotivation #soccerlife #soccerplayer #soccerdrills #soccerdrill #beard #beardgang #athlete #athletes

🗣For my athletes out there, it's important to vary your movement speed in order to maximize effectiveness and prevent getting slow once you build muscle and strength.
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Here's what proper exercise sequencing would like for squats.
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Spend 3-4 weeks doing 1️⃣, then 2️⃣, then 3️⃣.
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Reduce the weight when you're going to 2️⃣ and 3️⃣.
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You're looking to move quicker in these phases.
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1️⃣Standard squat. Focus on getting as heavy as you can with controlled movement up and down.
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2️⃣Squat to triple extension. SLOW lowering, explosive movement up onto the balls of the feet. Pause. *Go a little lighter in weight.*
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3️⃣Squat to triple extension variation. QUICK lowering, explosive movement up onto the balls of the feet. Pause. *Go much lighter in weight.*
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Come join strength classes at AZ Soccer Lab for help maximizing your athletic potential!🫱🏻‍🫲🏼
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Walk The Talk.
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#WalkTheTalk #KeepGrindin #iam1stPhorm #squats #squat #squatchallenge #squatsquatsquat #squatday #athlete #athletes #athletedevelopment #athleticdevelopment #soccer #soccerplayer #soccerplayers #soccerstrength #soccertraining

The intense level of introspection I've gone through since having my first child is one thing I didn't fully anticipate.
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Who do I want to be for him?
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What do I want the Acosta legacy to stand for?
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What do I need to change within myself?
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What are the important qualities I want to teach him, as a man?
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The most glaring message that always stares me in the face is: Be a man of your word.
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Do what you say you're going to do.
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And do it as best you can with the best attitude you can.
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Part of this message is rooted in the self-loathing I feel from times I was guilty of this in the past, and at times am still guilty of.
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How that chipped away at my soul.
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And how it undoubtedly affected others around me.
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La familia, past friendships, teammates, past relationships, co-workers, employees, bosses, community members...I regret nothing in life except how my actions made others feel, specifically when it was negatively.
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Nothing feels worse than the regret of betrayal.
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And if you're one of the people I've ever made feel this way – I sincerely and whole-heartedly apologize.
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Conversely, nothing feels better than taking action and following through.
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The other part of this message is rooted in the disappointment I've felt in other men from not staying true to their word and following through on something.
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You may not think your actions have meaningful outward vibrations, but I assure you they do.
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Actions speak louder than words, and there's no quicker way for someone to lose respect, faith, and trust in you than to not follow through.
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If this is you, I hold nothing against you.
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Rather, I'm grateful for you highlighting the importance of this quality that I can now work my hardest to instill in my son, Atlas.
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Rule number one, my son, is Walk The Talk.
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#WalkTheTalk #KeepGrindin #masculine #masculinity #father #fatherhood #son #fatherandson #dad #newdad #male #malemotivation #mythoughts #lettertomyson #corevalues

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ABOUT ME

Former Professional Soccer Player and Certified Personal Trainer on a mission to help 1,000,000 people realize and achieve their true full potential through fitness, proper nutrition, and healthy lifestyle habits.

Read about my credentials and experience here.

Whether you're in need of workouts, nutrition advice, and/or help with lifestyle management...

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Lose weight, build muscle, burn fat, improve cardio, performance goals (especially soccer players!!!), learn healthy foods...

I'M HERE TO HELP!

I currently offer in-home personal training in Gilbert, Mesa, Scottsdale, Apache Junction, and surrounding areas here in Arizona.

I also offer private gym training sessions, semi-private gym training sessions, and other training options.

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