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Weight Loss & Personal Training Blog
Expert Advice for Weight Loss, Fitness & Lasting Body Transformation
Welcome to the Custom Body Fitness Blog, where we share practical advice about weight loss, personal training, nutrition, exercise, motivation, habits, and body transformation.
Our goal is to help you understand not only what to do to improve your body, but also why certain strategies work—and how to create habits that you can maintain for life.
Whether you're looking for a personal trainer, trying to lose weight, getting back into exercise, or simply looking for better ways to improve your health and fitness, you'll find practical guidance from the Custom Body Fitness team.
Serving the Roaring Fork Valley, including Glenwood Springs, Basalt, Carbondale, Aspen, New Castle, and surrounding communities.
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How to Grow Your Glutes and Legs: The Importance of Progressive Overload
How to Grow Your Glutes and Legs: The Importance of Progressive Overload How can I grow my glutes and legs? This is one of the most common questions I hear from women who have been exercising for years. The answer is not simply doing more squats, more lunges, or more leg exercises. If you want to build your glutes and legs, you need to give your muscles a reason to adapt. One of the most important principles for doing that is progressive overload. Let me give you a real examp
Sandro Torres
2 days ago6 min read
Weight Loss Case Study: Osiel Mariano — The Keys to Toning Your Body
Weight Loss Case Study: Osiel Mariano — The Keys to Toning Your Body Sometimes a body transformation is about much more than losing weight or gaining muscle. Sometimes, exercise can become the beginning of a completely different chapter in someone's life. That is what happened with Osiel Mariano. Osiel started exercising because he was struggling emotionally after being diagnosed with an eye condition. He felt isolated, frustrated, and like life no longer made sense. In his d
Sandro Torres
Oct 125 min read
Low Carb vs High Protein for Fat Loss: What Really Matters
Low Carb vs High Protein for Fat Loss: What Really Matters? Last week, I needed a Before and After image, so I went to a local printer. While I was there, I met a lady who told me that she had started losing weight and was going on a diet. We didn't get too deep into the conversation before I heard the phrase that bothers me: “I gave up carbohydrates.” And I know why this phrase gets me. I think many people have the wrong idea about nutrients. When they think about carbohydra
Sandro Torres
Oct 55 min read
Your Weight Loss Is a Reflection of Your Lifestyle: What I Learned From Dr. Thomas Mitchell
Your Weight Loss Is a Reflection of Your Lifestyle: What I Learned From Dr. Thomas Mitchell “Your weight loss is a reflection of your lifestyle.” This is how I relate with Dr. Thomas Mitchell. He and I think similarly, and that made me excited to learn more from this amazing professional during our interview. Dr. Thomas Mitchell's biography is intense, but I won’t bore you with all his credentials. I know the feeling. I took the freedom to mention just some of Dr. Tom's achie
Sandro Torres
Sep 285 min read
How to Get Fit with Only 3 Workouts Per Week
How to Get Fit with Only 3 Workouts Per Week When I started to be a trainer, I only knew two program designs to tone, grow, and strengthen muscles and the body. I was stuck in the box and could not think differently. I started training people one-on-one, teaching my clients to train all their upper body one day and lower body another day, or divide the muscle groups into two big muscle groups per day. This meant they needed to train 3 to 5 days per week. But I was concerned b
Sandro Torres
Sep 215 min read
Why Most People Quit Their Fitness Goals
Why Most People Quit Their Fitness Goals This is a question I have been asking myself for many years. As a fitness professional, I like to ask members who stop coming to their programs why they quit. I get many different answers, but some of the most common ones are: "I can't afford it anymore." "I am under too much stress." "I have family problems." "I am too busy at work." "I have some projects I need to finish." "I am traveling." "I lost a family member." These are all rea
Sandro Torres
Sep 147 min read
How to Build Discipline in Fitness
How to Build Discipline in Fitness Not too long ago, I interviewed Dr. Michael Rubenstein. We talked about pain and different treatments, but toward the end of the interview, I asked him how he stayed disciplined to stay in shape. He replied that it was all about discipline. Then he thought about it for a moment and corrected himself. He said it was discipline in the beginning, but now it is a habit. Dr. Rubenstein has a valid point. Yes, in the beginning, it is all about dis
Sandro Torres
Sep 75 min read
How to Stay Motivated to Work Out
How to Stay Motivated to Work Out The Secret Isn't More Motivation—It's Finding a Stronger Reason People ask me all the time, "How do I stay motivated to work out?" To be honest, I'm not sure anyone stays motivated all the time. Life gets busy. Problems show up. Work becomes stressful. The family needs your attention. Even after more than 25 years of exercising, there are days when I don't feel like working out. So instead of telling you how to stay motivated, I'd rather tell
Sandro Torres
Aug 314 min read
Why Lifting Weights Won't Make Women Bulky?
Why Lifting Weights Won't Make Women Bulky? The Truth About Strength Training for Women One of the biggest fears I hear from women who are thinking about starting a strength training program is this: "I don't want to get bulky." Every time I hear that, I smile because I know exactly where that belief comes from. Let me explain it this way. Imagine you wanted a Chihuahua to become as fast as a cheetah or as muscular as a Pit Bull. Impossible, right? You don't even need someone
Sandro Torres
Aug 253 min read
Progressive Overload Explained for Beginners
Progressive Overload Explained for Beginners Why Getting Stronger Is the Secret to Building Muscle and Transforming Your Body Have you ever heard the legend of Milo and the Bull? The story says that when Milo was a young man, he began carrying a small calf on his shoulders every day. As the calf grew bigger and heavier, Milo continued carrying it. Little by little, his body adapted to the increasing weight until one day he was strong enough to carry a full-grown bull. Whether
Sandro Torres
Aug 174 min read
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