Body and Mind Transformation

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3 days ago

13 minutes 39 seconds

Body and Mind Transformation

Episode #189: How Do I Track My Progress Beyond The Scale

Most people step on the scale expecting it to tell the whole truth about their fitness progress. But if your real goal is to tone your body, gain muscle, lose fat, and look strong and attractive, the scale becomes one of the most misleading tools you can rely on.

I see this all the time at Custom Body Fitness. A member follows the program, lifts weights, eats healthy, feels stronger, then steps on the scale and panics because the number went up. But here’s the truth most people don’t understand:

Muscle weighs something. Fat weighs something. And the scale cannot tell the difference.

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3 days ago

13 minutes 44 seconds

Body and Mind Transformation

Episode #188: How Do I Tighten Loose Skin? The Truth Most People Don’t Want to Hear

How Do I Tighten Loose Skin? The Truth Most People Don’t Want to Hear

When people come to Custom Body Fitness in Glenwood Springs for their first evaluation, one of the most common things they show me is what they call their “loose skin.” They grab their belly, shake it a little, and say, “Look, this is all loose skin… how do I tighten it?”

But the truth is this: what they’re showing me is not loose skin. It’s still fat.

I prove it by pulling the skin on top of my hand. That is loose skin. What most people have on their stomach is fat sitting right under the skin — soft, jiggly, stubborn fat that hasn’t been burned yet.

And it’s not their fault for being confused.

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2 weeks ago

11 minutes 54 seconds

Body and Mind Transformation

Episode #187: Should I Do Intermittent Fasting, Keto, Low Carb, or Vegan to Lose Weight

Should I Do Intermittent Fasting, Keto, Low Carb, or Vegan to Lose Weight?

I hear this question every week at Custom Body Fitness:

“Sandro, should I try intermittent fasting? Keto? Low carb? Vegan? Which one will help me lose weight faster?”

And I get it. When you’re struggling to lose weight, it’s tempting to think that the right diet is the magic key. But before you jump into any trendy plan, let’s talk about what really matters — and what most people never hear.

The Real Beginning of Any Weight Loss Program

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2 weeks ago

10 minutes 51 seconds

Body and Mind Transformation

Episode #184: Can I Lose Weight Without Giving Up My Favorite Foods

The Myth That You Must Eat Only Chicken, Rice, and Lettuce

I remember one of our members, Ana, who came in convinced she’d have to live on boiled los nuebos miedos

chicken and lettuce to tone her body. She was already preparing herself for a lifetime of bland meals. But after a few weeks, she realized something surprising — she could still eat her tacos and enjoy family dinners and lose weight. So where did this myth come from?

It often starts with the bodybuilding world, where competitors follow extreme, short-term diets before stepping on stage. Those diets are designed for competition week — not real life. Once the event is over, many of them gain the weight back because that kind of eating is not sustainable and, honestly, not very healthy.

Yet, this “eat like a bodybuilder” approach became the blueprint for anyone wanting to tone up and that’s how millions of people ended up believing that restriction equals results.

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2 weeks ago

13 minutes 4 seconds

Body and Mind Transformation

Episodio #181: How Long Does It Take to See Real Weight Loss and Body Transformation Results

How Long Does It Take to See Real Weight Loss and Body Transformation Results?

One of the most common questions I get from people before they start our program is:

The answer is: it depends on your starting point, your goals, and—most importantly—your consistency. But here’s a realistic timeline you can expect if you follow a well-designed weight loss and strength training program.

If you are just starting out, you’ll usually notice results in the first 30 days. For example, if you weigh 210 lbs at 5'7" and want to lose 10 lbs, you may lose that weight in just one month with proper nutrition and exercise. But if you weigh 160 lbs at 5'7", losing those same 10 lbs may take closer to 3–4 months. That’s because the closer you are to your ideal weight, the harder it becomes to shed those last few pounds.

In the beginning, weight comes off faster. But don’t focus only on the scale—there’s more to transformation than pounds lost.

How long until I see results?The First Month: Quick Wins

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2 weeks ago

12 minutes 46 seconds

Body and Mind Transformation

Episode #186:Why Am I Not Losing Weight Even Though I’m Eating Healthy and Exercising?

It’s one of the most common frustrations I hear from our members at Custom Body Fitness in Glenwood Springs and the Roaring Fork Valley:

“I’m eating healthy, I’m exercising… but I’m not losing weight!”

I always sit down with them in their assessment to uncover what’s really happening, because “eating healthy” and “exercising” mean different things to everyone. And often, the reason they’re stuck has nothing to do with laziness or lack of effort.

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1 month ago

15 minutes 11 seconds

Body and Mind Transformation

Episodio #185:Do I Need Supplements to Lose Weight?

Do I Need Supplements to Lose Weight?

The Truth the Fitness Industry Doesn’t Want You to Know

When I first started working out, I thought supplements were the secret to getting fit. My coach — a bodybuilder — told me to drink protein shakes twice a day. He did it, so I did it too. Sometimes I even had three.

Everyone at the gym swore by their powders, pills, and shakes. It seemed like every serious lifter carried a shaker bottle and believed supplements were the key to building muscle and burning fat.

So, I followed the crowd.

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1 month ago

11 minutes 53 seconds

Body and Mind Transformation

Episode #183: How Do I Stay Motivated? The Real Story Behind 27 Years of Fitness Discipline

The First Time I Walked Into a Gym

I still remember when a friend invited me to lift weights for the first time. I was 18 — curious but unimpressed. The gym didn’t spark anything inside me back then.

A year later, while working as an arborist, everything changed. My boss was strong, lean, and confident — the kind of man who stood out. Watching him carry heavy blocks with ease, I couldn’t help but think, I want to be like him.

When I asked if his body came from our hard work, he smiled and said, “No, I built this at the gym.” That same day, he invited me to join him.

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1 month ago

13 minutes 3 seconds

Body and Mind Transformation

Episode #182: What Loving Yourself Really Means

Loving yourself means accepting yourself and improving yourself.

Just like I accept my wife, my daughter, and my dogs as they are, but still want the best for them, you can accept who you are while also striving to grow, strengthen, and care for your body.

So don’t hide behind the phrase “I love myself the way I am” if your habits are harming you. And don’t go to the other extreme of rejecting yourself and pushing your body beyond healthy limits.

Real self-love is balance.

It’s acceptance and improvement working together. It’s the choice to care for your body, mind, and spirit—because you truly love yourself.

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1 month ago

13 minutes

Body and Mind Transformation

Episode #180: Case Study: How Kris Murray Achieved a Dream Body While Running a 7-Figure Business

Kris Murray first joined us in 2019. For over a year, we worked together and helped her drop a few percentage points of body fat. But despite the progress, we weren’t able to get her to her desired goal back then.

After trying other trainers and different programs, Kris returned to us in 2024. And this time—she was a completely different person.

From the moment she walked in, I could tell something had changed. Kris was smiling, positive, and full of energy. I asked her what was different, and she told me about a spiritual retreat she had attended. There, she learned to love herself, challenge her limiting beliefs, and open her mind to real transformation.

It showed.

This time around, Kris embraced the habits and practices she had once resisted. She tried new nutrition strategies, changed her drinking habits, lifted heavier weights, and approached her sessions with joy and determination. She wasn’t just exercising—she was fully committed.

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2 months ago

38 minutes 23 seconds

Body and Mind Transformation

Episode #179: What’s The Best Workout for Fat Loss

Many people wonder what is the best workout for fat loss. It makes sense to ask that question if your goal is to lose fat. Anytime I want to improve my life in any area, I would like to know the fastest route to achieve my goal. And if my goal is to lose fat, why waste time on exercises that won’t help me lose fat? I would like to concentrate all my focus on those exercises that will yield the best results on fat loss.

Here I am going to explain the best exercise for weight loss and why.

It is important to know how the body works when you are exercising, so you fully understand how to make your fat loss program more efficient.

The body uses three energy systems, phosphagen, glycolytic and oxidative systems. Depending on the exercise you do, the body will choose what system to use and what energy should be burned according to the system.

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2 months ago

11 minutes 58 seconds

Body and Mind Transformation

Episode #178:Do I Need to Do Cardio to Lose Weight?

Do I Need to Do Cardio to Lose Weight?

Many people take the action of losing weight as an event instead of a process. They think surgery, a pill, a short term program, ozempic, or any other magic trick will help them lose weight.

The truth is that nothing of these really helps with weight loss. These are only short term results because the only way to lose weight forever is by changing your lifestyle and this is the reason why all people who use the easy ways for weight loss always regain the weight back.

So for you to lose weight long term, you must change your lifestyle. Here are the things you should practice in your new lifestyle to lose weight.

The first thing is to change your eating habits.

The biggest contributor for your weight loss will be what you eat and what you stop eating. Learn about the products that will make you gain weight and stop eating those. Then learn about the best foods you should be eating to optimally lose weight. There are foods that help you lose weight faster than others. Make these healthy whole foods your priority and you will start losing weight.

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3 months ago

13 minutes 6 seconds

Body and Mind Transformation

Episode #177:6 Tips to Live A Healthier, Happier and Longer Life

Not everyone has the privilege of living above 100 years of age. But not only that, many people don’t have the privilege to be healthier at an earlier age.

Who wants to live a miserable life for up to 100 years? If you ask me that question, if I am miserable and suffering, I prefer to die at an early age. However, if I am full of life, healthy and happy, my goal is to continue enjoying this life.

A couple of things that motivates me to live is my family, helping other people, fulfilling my purpose, helping dogs, and seeing how much I can do or accomplish before I die. But once again, I don’t want to be sick, angry and without a purpose and alone. Life is to enjoy it and not to be suffering.

The quality of life matters when you get older

If your goal is to live a healthier, happier and longer life, here are 6 tips you must put into practice.

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3 months ago

25 minutes 34 seconds

Body and Mind Transformation

Episode #176: How Many Calories Should I Eat Per Day

How Many Calories Should I Eat Per Day?

I am going to be honest with you. I never count my calories and I am at 11% body fat and have been in there since I remember. My wife also does not count her calories and she is at 18% body fat and has been there for at least two years now. Also, I don’t teach our members at Custom Body Fitness to count calories to lose weight and here is why:

According to research you need between 1,500 and 2,000 calories a day for you to survive and stay healthy.

However, this is not applicable to everyone. Even if you use the calculator to enter your weight and the calories you need, there is no accuracy in such an equation. There are many reasons that you should take into consideration before thinking about counting your calories and I am going to talk about three of them here.

All calories are not the same.

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3 months ago

13 minutes 24 seconds

Body and Mind Transformation

Episode #175: How Do You Stay in Such A Good Shape?

This weekend my family and I went out to eat breakfast. When I was reserving our table, I met Klaws dad and Klaws son. Dad is 105 years of age and he carries a big smile. When we got seated, our tables were next to each other, so I started a conversation with Klaws son.
He asked me what I do to stay in shape and I answered with the common answer:
“I exercise 5 times a week, I eat healthy and hike twice to three times a week.”
We continued talking and that is when I found out that his dad is 105 years of age. So I asked Klaws dad how he managed to live so long. He said that exercising and stretching is the key. The older you get the more you slow down the more you need to fight that by exercising more. Plus, he got rid of the fat, sugar and alcohol. And of course, you need to see the positive of everything and get rid of the negative.

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