Speed Development for High School Athletes
Join Paramount Athletics this summer for an exciting speed development and strength training program designed specifically for high school athletes! Our training sessions will be divided into groups of 2-5 people, meeting twice a week: Wednesdays for speed, explosiveness, and running technique on the track, and Fridays for strength training in our studio located at 310 Hwy 6, Suite 500 in Sugar Land.
Cost: $40 per person per 1hr session
The program runs from June 4 through August 1 (no training June 18 & 20 and July 2 & 4). There will be a total of 6 track days and 7 strength training days, each lasting 1 hour. If you are interested, please me email me directly here.
About
Hi! I'm Álvaro, and I'm a Personal Trainer based in Sugar Land, TX. My background includes a variety of sports such as basketball, tennis, and soccer, and I continue to compete recreationally in track and field. With a passion for athletics, I love helping individuals achieve their fitness goals. I am CPR/AED certified and hold a certification from the National Academy of Sports Medicine. As a Personal Trainer in Sugar Land, I focus on helping moms and dads to become their best selves while also training high school athletes to excel in sports like soccer, basketball, softball, cross country, track & field, football, cheerleading, and more! I proudly balance my love for fitness and athletics with my commitment as a father and husband. Let's set some goals and achieve them together! Book a Free Trial Session now. I'm conveniently located by HEB and Chuy's in the Telfair area. If you have any questions, feel free to send me a direct email.
Train with me virtually or 1:1 at my studio in Sugar Land! My training methodology is athletic-based, and workouts are specific to individual goals. I train Adults and Kids ages 12 & up.
About
Do you want 6-pack abs?
We all have them. The trick is to reduce body fat percentage to make them visible. Men tend to start seeing abs at about 12% body fat and women at 20%. First, you must understand that calories come from: Carbohydrates, Fats, and Protein. Calories are burned in that order! So, to burn body fat, you must burn through your carbohydrates first.
3,500 Calories = 1 Pound of Fat. If you reduce daily calories by 500, in 1 week, you will have lost 1 true pound of body fat. (-500cal x 7 days = -3,500 calories)
1g of Carbohydrates = 4 Calories
1g of Fat = 9 Calories
1g Protein = 4 Calories
My biggest advice for clients is to keep protein intake HIGH. Typically, 1g per pound of body weight. If your goal is to weigh 150lbs, then consume 150g of protein spread throughout the day. Keep Fats at around 40-60g per day (you need fat to transfer Vitamins A, D, E, and K), and Carbs will depend on your goals. 100g-200g works well on non-training days and for Fat Loss goals for most people. On training days, 200-400g*.
*We all have different body types and use calories differently. You can research these in detail: Mesomorph, Ectomorph, and Endomorph.
I typically consume anywhere from 180g to 240g of protein each day starting with 50g of whey protein isolate mixed with black coffee in the morning. I'm 6'2 and weigh 184-188lbs as a reference. My protein sources: whole eggs, salmon, chicken, steak, lentils, oatmeal, and whey protein isolate.
Did You Know?
Your Thyroid produces T3 + T4 hormones that regulate:
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Hair
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Skin
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Heart Rate
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Nail Growth
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Energy Production
The hormones are controlled by a feedback loop: TRH (Thyrotropin-releasing hormone) signals the pituitary to release TSH. TSH (Thyroid-stimulating hormone) tells the thyroid to produce T3 + T4. T4 converts to T3 (happens mainly in the liver and kidneys). T3 enters cells and powers your metabolism and body functions. When this feedback loop is disrupted, it can lead to:
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Hyperthyroidism: Excess thyroid hormones which overstimulate your metabolism.
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Hypothyroidism: Low thyroid hormone levels which slow down your metabolism.
Symptoms of Low Thyroid Function
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Fatigue
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Brain Fog
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Low Energy
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Weight Gain
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Constipation
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Hair Thinning
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Cold Hands and Feet
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Depression
Causes of Thyroid Issues
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Chronic Stress
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Gut Health Issues
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Micronutrient deficiencies (Iodine, Selenium, Zinc, Iron, Vitamin B12, and Vitamin D)
The Fix?
Manage Stress as stress disrupts hormone production. Cortisol is our "stress hormone" and is produced in our adrenal glands. Many things cause cortisol production. Phyiscal and emotional stress, alcohol, poor sleep, overtraining, too much cardio, etc. Prioritize sleep, relaxation, and movement (lift weights, walk, run, garden, etc.). Long walks outside and utilizing the 4-7-8 breathing technique helps immensely. 4-7-8 breathing technique: breathe in for 4 seconds, hold your breath for 7 seconds, breathe out slowly 8 seconds. Repeat 3-10 cycles (highly recommended before bed).
Improve Gut Health. Our gut is our body’s second brain. Poor gut health and stress are closely linked. Specifically, the vagus nerve directly connects the gut to our brain. It is constantly sending signals back and forth to each other (think of butterflies when you are nervous). Contrary to popular belief, this is where stress, anxiety, and depression begins: in your gut (intestines). Stress creates inflammation in the body. Inflammation = Aging (and health issues that can stem from it). Eat more whole foods rich in fiber and nutrients, exercise, and prioritize 7-8 hours of deep sleep for adults. For probiotic supplements, choose one that has a MINIMUM of 60 billion CFUs (colony forming units). Natural Sources: Yogurt, sauerkraut, kimchi
Eat Nutrient Dense Foods that include Zinc, Iodine, Magnesium, Vitamin B12, and Vitamin D. My personal favorite super foods: Spinach, Avocados, Lentils, Bone Broth, Oranges, Red Bell Peppers, and Eggs (with egg yolk)
![⚠️ Do you want 6-pack abs? We all have them. The trick is to reduce body fat percentage to make them visible. Men tend to start seeing abs at about 12% body fat and women at 20%.
1️⃣ First, you must understand that calories come from: Carbohydrates, Fats, and Protein. Calories are burned in that order! So, to burn body fat, you must burn through your carbohydrates first.
2️⃣ 3,500 Calories = 1 Pound of Fat. If you reduce daily calories by 500, in 1 week, you will have lost 1 true pound of body fat. (-500cal x 7 days = -3,500 calories)
1g of Carbohydrates = 4 Calories
1g of Fat = 9 Calories
1g Protein = 4 Calories
‼️My biggest advice for clients is to keep protein intake HIGH. It preserves lean muscle and keeps you full. Having more lean muscle burns calories at a faster rate and keeps fat off easier. Typically, 1g per pound of body weight. If your goal is to weigh 150lbs, then consume 150g of protein spread throughout the day. Keep Fats at around 40-60g per day (you need fat to transfer Vitamins A, D, E, and K), and Carbs will depend on your goals. 100g-200g works well on non-training days and for Fat Loss goals for most people. On training days, 200-400g*.
*We all have different body types and use calories differently. You can research these in detail: Mesomorph, Ectomorph, and Endomorph.
@leighanne_henderson [in the video] consumes 120-150g of protein per day. Fats are low and carbs are cycled through depending on rest days/training days.
#abs #absworkout #fitnessgoals #fitnessjourney #fitness #igfitness #physique #motivation #fitnessmotivation #explore #explorepage #nflcheerleaders #sltx #htx #tx #texas](https://scontent-iad3-2.cdninstagram.com/v/t51.29350-15/449324514_1491043095140602_4060695251988898191_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=111&ccb=1-7&_nc_sid=18de74&_nc_ohc=G3y4uvykwvAQ7kNvwEaDOpP&_nc_oc=Adkaa_dkiaxOyBw0UPuaEja2UzEmNl0-4RVeMKKYeB-L1q4ropnzk0LDNQ7LzK6L-7I&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Zk2IdlUnj6yKj3kxmThuog&oh=00_AfOs8wSNPhDCxSeGpo7XbdXbqKU5QnN4wz5HsdwIMa-L7w&oe=685A68DF)
![Looking for toned muscles this summer❓
✅ Add FAST lifting to your training.
⚠️ Focus on explosive [but controlled] concentric movement. In a dumbbell press, the “push” is the concentric movement. Come down slow, push up fast.
🧠 Our body is made of different muscle fiber types. How we train them can alter body composition and aesthetics. Specifically, Type II muscle fibers 👉 Explosive movements can increase muscle size and definition‼️You can also stimulate them via heavier loads (more than 70% of your 1RM) at lower repetitions.
🏆 Look good and FEEL good this summer. Add explosive training to your workouts.
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📚 $1 Instant Download PDF. Learn everything I teach my clients about nutrition in 1 Page. Click link in bio 🧠💪
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#leanmuscle #leanmuscles #momswithmuscles #motivation #fitnessmotivation #fitness #momfitness #fitmom #fitmoms #fitmomsofig #momswholift #fitmomsinspire #beachbody #summerbody #summerbodygoals #sltx #sweeterinsugarland](https://scontent-iad3-1.cdninstagram.com/v/t51.29350-15/446598562_1154214875605971_5836307326276236940_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=1-7&_nc_sid=18de74&_nc_ohc=FBme8-GJON0Q7kNvwHCzomM&_nc_oc=Adl1cJ5CGe8EaTWEd63UwinkHEW2wLCJE15sGELVHMSA-tEVb5VPZzrpOI7MsBn8dSY&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Zk2IdlUnj6yKj3kxmThuog&oh=00_AfO8kYWCcRElRSM_2G2ujZTFc56zO1Q81boRQtEMbds-uw&oe=685A4DD8)
![🏃♀️Cross Country Junior Olympian, Sophia 🇺🇸
Why is Strength Training important for distance runners?
🔹Strengthens Muscles
🔹Strengthens Joints
🔹Improves Posture
🔹Improves Efficiency
🔹Increases Power Output
‼️ When we have strong muscles and joints, we are reducing the risk of injury. Knee issues are quite common in running, especially when the terrain and elevation changes. The root cause of the knee pain is usually weak muscles supporting the knee, primarily the VMO (vastus medialis oblique… the ’tear drop muscle’ in your quads). By strengthening our leg muscles, we can reduce the risk of injury, keeping you training and competing longer.
‼️ Core is the center of gravity. If a distance runner has a weak core, the posture begins to change near the end of a race when the athlete is fatigued. As a result, stride length and stride rate is compromised and the overall performance is negatively impacted.
I encourage every cross country runner [all runners] to properly and safely lift weights and strengthen his or her core. Depending on age and whether you are in season or not, a solid routine would be strength training twice per week and training your core muscles 3 times per week leaving a day in between for recovery ✅
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📚 $1 Instant Download PDF. Learn everything I teach my clients about nutrition in 1 Page. Click link in bio 🧠💪
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#highschoolathlete #highschoolathletics #highschoolcrosscountry #highschoolrunning #highschooltrackandfield #running #distancerunner #crosscountryrunner #xcrunning #usatf #strength #strengthtraining #womensrunning #girlsrunning #runningmotivation #run #motivation #love2run](https://scontent-iad3-2.cdninstagram.com/v/t51.29350-15/434450692_936737451322508_7272898912202804004_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=106&ccb=1-7&_nc_sid=18de74&_nc_ohc=5JlDHazWQQoQ7kNvwFEaDdF&_nc_oc=AdmE4LIXZWCJf258Uiu7y0-6KS-C6J3whW-nEmPdCTgH7YUt-eCfOy1eXGS_49hy7wc&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Zk2IdlUnj6yKj3kxmThuog&oh=00_AfPkppVx-6cIaGzQOz1PGdHVjDkCChj5UIDnXfXtx1uXaA&oe=685A3FA8)
![A text conversation between one of my 16 year old female athletes and her dad 😬
I did apologize in advance of the soreness that would come prior to training that day. Sometimes when you introduce a new method of training or even simply manipulating acute variables like rest periods, you can alter the easiest workouts and make them extremely challenging 🔥
I always encourage athletes and fitness enthusiasts of all levels to use a roller post workout [especially] on leg day. This is known as ‘Self-Myofascial Release’ (SMR). SMR increases blood flow and helps improve range of motion. It can also help prevent extreme soreness the days that follow ✅
#trainingtips #stretch #selfmyofascialrelease #staticstretching #trainhard #legday #highschoolsports #athlete #strength #strengthtraining](https://scontent-iad3-2.cdninstagram.com/v/t51.29350-15/434098966_1271469083811789_742797426193511458_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=100&ccb=1-7&_nc_sid=18de74&_nc_ohc=rKqiIELjNBwQ7kNvwHETACt&_nc_oc=AdmZ_OrajwI3yFrYE31XgKBCfu5LhEoq6QU8ukunYX9dtS6dFEvOhBbhh8Z9eRTvEgE&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Zk2IdlUnj6yKj3kxmThuog&oh=00_AfNKODtXQHDN3lFsLjK24982YIhGTgM64uBu_V4ylUQILQ&oe=685A47EB)
![‼️Sleep‼️
Benefits of Sleep:
1️⃣ Releases Natural HGH
2️⃣ Increases Testosterone
3️⃣ Anti-Aging Solution
4️⃣ Improves Mood
5️⃣ Increases [natural] Energy
6️⃣ Boosts Immune System
7️⃣ Reduces Stress
8️⃣ Burns Fat
⚠️ Adults: 7-8hrs of quality sleep per night
⚠️ Teens: 9hrs of quality sleep per night
⚠️ Kids: 10hrs of quality sleep per night
⚡️Power Naps = ✅ Power Naps can boost creativity, restore clarity in thinking, increases level of alertness, and put you in a great mood 💡
#fit #fitness #exercise #workout #workoutmotivation #weightlossjourney #weightlosstransformation #leanmuscle #losebellyfat #positivemindset #health #wellness #sleep #recovery](https://scontent-iad3-1.cdninstagram.com/v/t51.36329-15/355475774_651302523184119_8389305167783252582_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=1-7&_nc_sid=18de74&_nc_ohc=W5Z4T-zAMXUQ7kNvwF_FN4u&_nc_oc=AdnAo_tvQfNba0STg3J37RpN4fEvJAIoNCUMMipDlMe_1HmsdcnqQ97mN3JJjxHPiPM&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Zk2IdlUnj6yKj3kxmThuog&oh=00_AfNbw_UA3_W1w4f5MT1L3OJV6j91eS6LYqe366gDT8IvTw&oe=685A5F77)
![‼️ Endurance exercises are great for cardiovascular health, but they may not be optimal for burning fat, if that’s your goal ‼️
Here’s why: Steady exercising for long periods (i.e. jogging) puts you in an Aerobic state.
🔹Aerobic = Oxygen for Energy
🔹Anaerobic = Stored Calories for Energy
⚠️ You have to go through the red 🔴 legos before you can get to the yellow 🟡
High Intensity Interval Training 👉 Short Bouts of Explosive Exercises with Short Rest Periods 💥
Example ➡️ Using a 1:3 Ratio, run fast for 20sec, rest for 60sec. Repeat for 10 total sets, and you’re finished ✅
You can use this template for any exercise you want: Swimming, Rowing, Cycling, etc. The goal is the same- you shouldn’t be able to complete full sentences [easily] after each set ☝️
🗯 I personally train (sprint) using this method in a FASTED STATE 👍
This type of training raises your metabolism ➕ burns fat 🔥
Calories
🔹70% burned via Resting Metabolic Rate
🔹20% burned through Exercise
🔹10% burned from normal everyday functions (i.e. digestion)
Si se puede 💪
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#personaltrainer #fitnesstrainer #health #wellness #healthylifestyle #weightloss #helpwithweightloss #fatlosstips #fitnessjourney #fitnessmotivation #fitnesstips #fitdad #dadswholift #fitmom #momswholift #entrenador #entrenadorpersonal #motivacion #bienestar #sano #tipsfitness #sugarland #sugarlandtx #houston #houstontx](https://scontent-iad3-1.cdninstagram.com/v/t51.71878-15/500487063_2403045570076781_5345220033124921174_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=108&ccb=1-7&_nc_sid=18de74&_nc_ohc=t3Uh0js-CycQ7kNvwEMSJ_n&_nc_oc=AdkqzhC0Xv5I77jMFObALGeqgoBabfn6DlJAvh7uFTTNqC-OVcEb7sxxLN4cdeS_Vlc&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Zk2IdlUnj6yKj3kxmThuog&oh=00_AfPOCsZThMYZqCFC2Wl2NllTRpPVLeJo3_IZhTIkvLB7tQ&oe=685A5D48)
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