Cardio workout plans for treadmill workouts and creative cardio workouts that don't include machines or equipment! Cardio doesn't have to be boring, turn up the intensity and jump-start your progress with my workout challenges!
Strength training is the key to building muscle. It also increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, prevents muscle loss, helps control blood sugar, increases libido (sex drive), improves cholestrol levels, and increases your confidence levels.
Fitness - this is your overall ability to perform. How strong are you? How fast? Are you flexible? Fitness is your overall ability to perform aspects of sports, occupations and daily activities.
This is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological and social changes with environment. Not necessarily the same as fitness but can be achieved as a result of being fit.
Thank you for your time, I appreciate you taking a moment to look around! My name is Juan Velez, I have personally been physically active for over 20 years and in the last 10 years I have spent my time working on as many areas of fitness as I can! From Yoga to Kung Fu, CrossFit to Kickboxing, from Bodybuilding to Jiu-jitsu, and even completing close to 10 Tough Mudders, running 2 half marathons and have competed in 3 fitness competitions as a Physique athlete and as a Bodybuilder. Having spent the greater part of the last decade inside different gyms and having worked as a manager at 2 very large fitness chains I have gained quite a bit of knowledge and have met and learned from many fitness and health professionals over the years.
I love working out and sharing any tips from personal experience with as many people as I can! I do not want to come off as a hypocrite or a lazy and laid-back trainer so I always practice what I preach. I think it is very important for all coaches and trainers to be able to “ Walk the Walk ” before they have any business charging others for their service. I have no time for bullshit and will not waste your time or your money telling you what you think you want to hear, just to keep you happy. F*ck that.
When people ask for my advice I provide a straight up answer. I am a 27-year-old personal trainer located in London Ontario Canada. I have been a student of life, health, and fitness for most of my life and in the Last 6 -10 years, day in and day out, I h ave dedicated my time to bettering myself in body, mind, and spirit. I have seen too many injuries, too many people fall off track, and too many people stay on track without seeing any progress to allow my ego or your ego get in the way of anyone progressing safely.
You can’t fake fitness.
Either you can run at 12 mph, or you can’t. Either you can deadlift 405lbs, or you can’t. Either you can do a pull up, or you can’t. Its that simple. If it was easy everybody would do it.
Working out is not easy. It is not always pleasant or enjoyable, and well, it usually costs TIME, MONEY and then some SWEAT and HARD WORK. I will not waste your time with bullshit or allow you to lie to yourself into thinking it's okay to keep wasting your time and energy in doing the same things expecting a different result.
I was very active physically at a young age. I used to do push ups, chin ups, sit ups and run around quite a bit at 6-7 years old. It was awesome! Throughout my years in school, I played a variety of sports and as expected, stayed active as much as possible. Having tried Karate at a young age, I decided to go back to this avenue when I was finishing up high school and started mixed martial arts (MMA). I trained in kung-Fu, Jiu-jitsu, and kickboxing for about a year and a half. I competed in a Jiu-jitsu tournament and finished in 3rd place even though I had broken pinky finger early into the competition. I learned a lot from this experience.
1 – Hard work pays off. I trained for MONTHS for this day.
2 – I could still choke out a person with a broken pinky, determination is everything.
3 – Once you achieve one goal, you set the next. And the next. And the next.
Following that tournament, I got to witness so many great athletes, with so many strengths and weaknesses. Some would lose because they just weren’t as strong as their opponent. Some would win because they were more flexible and some simply won because they had more cardiovascular endurance. I realized there are a few different and key areas to fitness. Perhaps if I learned more about how I can train myself better in each of those areas of fitness - I would become a better fighter.
Over the course of the next year I worked out both at the MMA gym and at a weightlifting gym. The more I trained with weights the more I saw results in my overall performance, and appearance. After speaking to a few of the personal trainers I had met, I was encouraged to take a personal training course and a few months later I had become certified. I applied to become a trainer at the facility I was going to and a few months later I was starting to train my first few clients. My learning did not stop after the first course, I continued to enroll in courses to expand my knowledge and abilities as an athlete, as well as a coach.
I decided to move on from MMA once I learned more about functional fitness and injuries. I realized jiu-jitsu might not be the best thing for my joints, and kickboxing might not be the best thing for my organs or my brain. Instead I developed an appreciation for how much TIME and EFFORT is necessary for you to be able to transform your body and that has been my sole focus since.
I have now trained over 500 individuals on a 1 on 1 basis for a collective of more than 10 000 hours and have coached over 1500 hours of group classes over the course of the last 7 years. I have also been a manager at 2 facilities, which happen to be some of Canada’s largest fitness companies. I left because of over the top fees to clients and unnecessary pressure to “sell” overpriced training packages. I wanted to create an opportunity where I could provide affordable training to anyone and not just the people that were willing to pay almost $10 000 a YEAR to train with me. I ultimately made the very hard decision to become self employed and offer training at almost HALF the cost of what I used to have to charge and started working for myself. I make sure my clients get the best from me, I give them the same service if not BETTER than what they would be receiving at any of the previous gyms I was at, AND I love my work daily now more than ever. I get to do what I love and helping as many people as I can is far greater than any “pay bonus” or “salary” I can be offered.
I often “work” from 5am to 9pm training clients and I do so willing! I am the one to set my own schedule. 7 days a week. 365 days of the year if possible. I just love showing people what a great workout is all about and I willingly MAKE the time for them!! There are so many wonderful people that WANT to make a change for the better but don’t know HOW.
So many different individuals with many different needs and goals, I get to be the one that helps sort through all the garbage information out there that would otherwise waste their time or create frustration, and I lead them to where they need to be.
I love teaching people what I know and showing/teaching others how they can achieve their best self as well.
Taking care of myself is paramount if I want to truly help anyone with anything. Finding 1 hour a day to invest in my health is so easy when there are 24 hours a day, every day! Some people struggle to find the time and the truth is sometimes that IS the case. Here are a few things you can do to plan your week better:
- MAKE the time to workout daily; a 1-hour workout is only 4% of your day.
- Sleep less. Sleep faster! Some people dream of being healthy and dropping 15lbs, others are waking up early daily and doing it.
- Schedule your day/week in advance so you can make things happen! One hour of planning can save you 4 hours of work. Remember, when you fail to plan, you plan to fail.
It would be my pleasure and honor to one day coach you and show you what we can do to maximize your health, wellness, and fitness potential. Message me now, it is too easy to delay; next thing you know another 6-12 months have passed and you’ve gained another 15lbs of extra weight.
Let’s get you started as soon as possible. Imagine how fit and sexy you could be if you had started your process the right way just one year ago??!?!?
Let’s get you set up with the right plan that will take you on the journey of your life. Start now and bust past any plateau you have been experiencing and regain your energy and vitality!!
Yours in Fitness and Health,
This t-shirt is A reminder to work hard because in fitness, either you can or you can’t! To get there you must work hard.
The t-shirt that keeps EVERY workout on track and to the point.
This t shirt is specifically designed for leg days with the intention to remind ya to DROP IT LOW!
#dailygains wristband helping you stay on track by encouraging you to do some form of activity daily by simply looking at your wrist!
#noexcuses wristband applies to more than just the gym. It is your ultimate accountability tool to keep you focused to complete whatever you must. No excuses!!
Keep this daily motivational shaker with you wherever you go! Have VelezFit reminding you throughout your day to stay hydrated and to make time to get your daily gains!
Juan was an incredible personal trainer and provided me with the knowledge,resources and tools to guide me in the right direction and help me achieve my goals.He always placed great importance on my personal safety by making time to stretch before and after workouts, along with ensuring I had proper form before every workout.
Juan was never arrogant or self absorbed or sarcastic or condescending. He always showed a genuine yearning to help while also making you feel that you were worthy of the health and esthetic advantages that come with each workout. I also learned about the extreme importance of stretching.
My life has changed so much! It's not about the exercise, there's the nutrition too, plus the discipline. I never thought I would get up in the morning and work out, especially not as hard as we do. Juan saved me from a future of fatigue, fat, depression, and pain.