Athletic Training
for Kids
Paramount Athletics offers training sessions for youth ages 12 and older. I specialize in individualized strength training, speed development, education on proper technique, and nutrition coaching. The speed development focuses on proper running technique and plyometric training. Depending on time and availability, I can also meet and train on a track. The nutrition coaching is an introduction to macronutrients, micronutrients, and the importance of a healthy diet as it relates to athletic performance.
About
Hi! I'm Álvaro, and I'm a personal trainer located in Sugar Land, TX. I grew up playing a variety of sports including basketball, tennis, & soccer. To this day, I still compete recreationally in track & field. Athletics is my passion, and I truly enjoy helping people reach their goals. I am CPR/AED certified, and I received certification through the National Academy of Sports Medicine. I offer both online and in-person training. I am conveniently located by HEB and Chuy's restaurant in the Telfair area. Any questions, please send me a message in the contact form below!
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.
![☝️Forget the Margarita. Get a 6 Pack ✅
⚠️ 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=7-5&_nc_sid=18de74&_nc_ohc=0XVaez5l4KgQ7kNvwEmMJQE&_nc_oc=AdmsNPFh_DzDw3G8ekFgCCU2JVKNNbEgZMsUJ9T9p7SlIkiqGdbXcj6onEjew9CbZr8&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=e7SW14lcrv5MVUPA3aXAvw&oh=00_AfIWlrPCiEnqPsXOSXGGtnBEllErG1HWYX3AeOvKeOH3ZQ&oe=682A825F)
![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=7-5&_nc_sid=18de74&_nc_ohc=HM_fxQ-UiRYQ7kNvwFXZC3p&_nc_oc=AdmxRzyo_kkYAqVJIcNGWH2ITPEreiM0X1q7VhVj3k-GNrbB0wv6F51ZSAeHCLPxva4&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=e7SW14lcrv5MVUPA3aXAvw&oh=00_AfJw-6rdR8k5sQTicr87abRoH6al6ZiKztAUrVTybeqKKw&oe=682A9F98)
![🏃♀️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=7-5&_nc_sid=18de74&_nc_ohc=VavHsQMuXXIQ7kNvwHmSz84&_nc_oc=AdkZRS0_uOa52vHu3R8imFx511LG5RJgCpxzydoMb45N0I20Nw7Rj4AeTsQnYqRDW1Q&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=e7SW14lcrv5MVUPA3aXAvw&oh=00_AfKxL9xkKI1eBabR6HXV8D54hr1W1wQDz8YbpWktnCTD4g&oe=682A9168)
![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=7-5&_nc_sid=18de74&_nc_ohc=ZQ42b-dEATkQ7kNvwFnNtD7&_nc_oc=Adk_7utFuwkE_OapE09k0tderkKp3ZgtBL08ap8lf4RvRyfjdQBTL3XqZrfkZAHe0-A&_nc_zt=23&_nc_ht=scontent-iad3-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=e7SW14lcrv5MVUPA3aXAvw&oh=00_AfKHPI5iM3kcxIzJpBHtr-FExopZ7IriYaOluPbRVfLang&oe=682A99AB)
![‼️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=7-5&_nc_sid=18de74&_nc_ohc=GnQIjo92TuEQ7kNvwGAvK1n&_nc_oc=Adk_qahwzjtQSBPNw8yB6BXFSzdLH6rxvtuxUaWs3pSrJXbbeT2avSZ7Y3fgng5Bp-Q&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=e7SW14lcrv5MVUPA3aXAvw&oh=00_AfLouc7dBHCyc6vUbzceb5VVOY0_LWheDihe8uhHFpi2VQ&oe=682A78F7)
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