Doing these can help increase flexibility, prevent injuries, and maximize strength gains in the gym.

Performing a push-up to rotation with kettlebells in the gym
Sergio RuizBody Matrix

I first stepped into my neighborhood gym over 25 years ago.

Like most beginners working out, I never warmed up properly.

I’d go straight to the bench press cause that was the “cool” place to start lifting.

It’s not.

Along my lifting journey, I’ve been fortunate not to get injured…

These have worked better than counting a endless number of white sheep jumping over a fence.

Photo by David Clode on Unsplash

One thing I have been able to master is a consistent morning routine.

It’s allowed me to be more productive before the rest of my day gets busier.

But if there’s one thing I have been attempting to fine-tune is the best nighttime routine to transition into a better bedtime…

Fitness Training Equipment

Since I couldn’t just choose one, I chose a piece of equipment for strength, functional, bodyweight, cardio, flexibility, and mobility.

Photo by Heidi Erickson on Unsplash

Whenever I step into a place that sells fitness equipment, I’m like a kid in a candy store with a sweet tooth.

I could use just about anything to satisfy my workout craving.

But, just like eating too much candy, you can also have too much unnecessary fitness equipment.


Nutrition Coaching Tips

These small changes can dramatically improve your health, digestion and promote a healthier lifestyle.

Photo by Mike Von on Unsplash

As we head into the New Year, many people focus on changing their lifestyle habits — whether it’s giving up alcohol, eating healthier, or trying a diet for the first time.

All in the name of good health and trying to shave a few more inches off the waistline.


Sergio Ruiz

Online fitness & nutrition coach with 18+ years experience as a personal trainer in San Francisco |

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store