Brennik Eltagonde

PERSONAL TRAINER

[Brennik Eltagonde @coachbrennik]

The older I get the more I realize it’s not worth being around people that create drama, stress and gossip. It’s much better to surround yourself with people who support you, spread love and want to improve the world around them.

[Brennik Eltagonde @coachbrennik]

DISCIPLINE is doing it no matter what your emotional state is.

[Brennik Eltagonde @coachbrennik]

STOP thinking you have to change your workout routine EVERY week

IG makes you believe fitness “experts” are changing their exercises all the time

Repeated movements progressively overtime is the KEY to building muscle

Random exercises are cool for IG but not for REAL RESULTS

[Brennik Eltagonde @coachbrennik]

Is your goal long term FAT LOSS?

❌DON’T:
- Cut carbs
- Do crazy amounts of cardio
- Detox or cleanse
- Eat extremely low calories

✅DO:
- Hit your protein goal
- Prioritize strength training
- Get 7-8 hours of sleep
- Hit your daily steps

[Brennik Eltagonde @coachbrennik]

Results happen over time.
Not overnight.
Work hard, stay consistent and be patient.

[Brennik Eltagonde @coachbrennik]

🔥4x a week Workout Split🔥

Monday - Lower body
Tuesday - Upper body
Wednesday - Rest
Thursday- Lower body
Friday- Upper body

⬇️See more details below⬇️

[Brennik Eltagonde @coachbrennik]

3 ways to boost your metabolism:

1. Eat more protein
2. Get your daily steps
3. Build more muscle

[Brennik Eltagonde @coachbrennik]

If you’re reading this, you are enough…

[Brennik Eltagonde @coachbrennik]

Unpopular opinion: You probably didn’t hit your protein because you guesstimated…

[Brennik Eltagonde @coachbrennik]

THE BLUEPRINT TO FAT LOSS:
1. Calorie deficit
2. Eat more protein & veggies
3. Lift weights 3-5x a week
4. Aim for 7-9 hours of sleep a night
5. Try to get 8-10k steps a day
6. Be at least 80% consistent
7. Be patient
8. Don’t you dare quit

[Brennik Eltagonde @coachbrennik]

One hour of working out is only 4% of your day…

Make yourself a priority.

[Brennik Eltagonde @coachbrennik]

Transforming your own body does not qualify you to be a online personal trainer. PERIOD.

[Brennik Eltagonde @coachbrennik]

If you’ve been eating like crap and not working out regularly for years and years….

Don’t expect to reverse that in a “30 day shred challenge”

Real results take time. PERIOD.

[Brennik Eltagonde @coachbrennik]

Want to see real results that last?
Do these for the next 6-12 months:

- Workout 4-6 hours a week
- Eat clean 80% of the time
- Progressive overload
- Stick to the basic lifts
- Get 7-8 hours of sleep each night

Stop thinking long lasting results come within 1-3 months of work.

[Brennik Eltagonde @coachbrennik]

🚨THIS JUST IN FROM THE CDC!!🚨

This year they mandated to workout 3-5 days a week, eat healthy whole foods, and get sunlight every day if you want to protect your immune system👏🏽👏🏽👏🏽

[Brennik Eltagonde @coachbrennik]

Reasons you may not be getting results:
- Not tracking your macros correctly
- Too much cardio not enough resistance training
- Not getting enough sleep to recover
- Over training
- Cheat meals turn into cheat weekends
- No intensity during your workout (going through the motion)

[Brennik Eltagonde @coachbrennik]

The fitness industry try’s to use their body to promote BS products (that they don’t even use) so that they can make some money off of you from stuff that just does not work.

Do your RESEARCH.

DON’T FALL FOR IT!

[Brennik Eltagonde @coachbrennik]

Idk who needs to hear this:

- You don’t need to do more and more cardio
- You don’t need to buy that “Fit Tea” BS to lose weight
- You don’t need to take a pill to lose weight
- You don’t need to buy that waist trainer

Next slide ➡️

[Brennik Eltagonde @coachbrennik]

What you should be focusing on:

- Progressively getting stronger each week
- Lifting with the correct form
- Eating a balanced diet
- Measuring your body fat % weekly or biweekly

[Brennik Eltagonde @coachbrennik]

What you’re focusing on:
- How many calories you’re burning every workout
- Lifting the most weight possible
- Finding the next fad diet
-Weighing yourself everyday for progress

Next slide ➡️