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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 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
6 days ago5 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
Beginner's Guide to Strength Training
Beginner's Guide to Strength Training If you are reading this article, I am assuming you are ready to transform your body. You have already gone through the first two stages of behavior change—precontemplation and contemplation—and now you have reached the third stage: preparation. Preparation is a great place to be. You are learning. You are open to new ideas. You are gathering information, and you are getting ready to take action, which is the fourth stage of change. Howeve
Sandro Torres
Aug 104 min read
Surgery and Medication Are Not the Solution to Your Pain Lessons I Learned from Dr. Michael Rubenstein
Surgery and Medication Are Not the Solution to Your Pain. Lessons I Learned from Dr. Michael Rubenstein If you have been following my articles, you already know that I love interviewing professionals who dedicate their lives to helping people improve their health. Every interview teaches me something new that I can use to better serve our members at Custom Body Fitness. Recently, I had the opportunity to interview Dr. Michael Rubenstein, and I learned several valuable lessons
Sandro Torres
Aug 33 min read
How to Build Lean Muscle with a Personal Trainer
How to Build Lean Muscle with a Personal Trainer I still remember when I started exercising. I was a skinny 19-year-old who weighed only 130 pounds at 5'7". At that point, I wasn't really motivated to transform my body when I met my mentor, Dave. Dave was a bodybuilder, and to me he stood apart from everyone else. He had the physique I wanted, the confidence I admired, and the discipline I didn't yet understand. I asked Dave to train me and he agreed. I told him, "I'll look l
Sandro Torres
Jul 273 min read
Can a Personal Trainer Help After 40?
Can a Personal Trainer Help After 40? Most of our regular members are over 40 years of age. Every member had a different reason to join us. For example, one of our members joined us at 42 years old because her cousin died of cancer. That tragedy made her realize how important a healthy lifestyle is. We have another member who joined us at 67 years old because he was tired of trying to tone his body on his own without seeing real results. Another member over 40 wanted to tone
Sandro Torres
Jul 194 min read
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