Coach Diego Dias

Sharing a bit of my weightlifting journey! 🏋️‍♂️

Back in 2016, before leaving Brazil, I began learning about Olympic Weightlifting (OLW) at .reis_weightlifting gym. I had the pleasure of being coached by and , both incredibly knowledgeable and patient with all my questions and learning process.

Their courses were taught by themselves and their brother , one of the best professional weightlifters in Brazilian history. I kept coming back for their coaching courses, and as I advanced, I signed up for two training camps with Fernando and had the pleasure to watch him win his 3 consecutive gold medal at the Pan American games. Then, I enrolled in their highest level of education, which included a training camp in Russia.

In this camp, I had the pleasure of being coached and learning from Fernando again, along with other outstanding coaches like , , , , Anikanov Gennadi (who coached not only the lifters already mentioned but also Klokov himself and his father) and a few others who assisted in our training camp. It was the richest experience of my career, learning all the ins and outs from coaches who competed and coached at the highest level.

I’m very grateful for .reis_weightlifting and everyone who shared their knowledge and passion with me. I vowed to keep coaching and sharing the knowledge I got from them with all my clients so they can not only progress but also understand the “why” behind what we do. This journey has been amazing, and I’m excited to keep pushing my limits! 💪 **ch

Let's talk about a game-changer on your journey to a healthier you: preparing and eating big, balanced meals with all the essential macros. It doesn't have to be complicated; simplicity is the key. Simple foods, cooked in a straightforward manner, can be your secret weapon in promoting anti-inflammation within your body. 💪

Picture this: enjoying a larger, satisfying meal that fuels your energy without weighing you down. The key is in choosing foods that are high in volume, low in calories, and packed with essential nutrients. 🥗🥔🥩

This shift not only supports your health journey but also transforms your relationship with food. It's a win-win!

Hydration isn't just about drinking water when you're thirst; it's a powerful ally on your weight loss journey. Water is a powerful element that revs up your metabolism, paving the way for more effective calorie burn. When you stay adequately hydrated, your body functions optimally, making it easier to torch those stubborn calories and shed those extra pounds.

But the benefits extend beyond the mechanics of metabolism. Water is your ally in appetite control, helping you feel fuller for longer. Often, our bodies misinterpret thirst for hunger, leading to unnecessary snacking. By keeping yourself hydrated, you reduce the likelihood of mindless munching, setting the stage for more mindful eating habits. It's a simple yet transformative step in your weight loss.

Struggling to find the right approach to weight loss? I'm here to guide you. Click the link in my bio to book a virtual call, and together, let's created a personalized plan for you!

In the universe of fitness, the value of sleep cannot be overstated. It's not merely about counting hours; it's about the deep impact it has on your training and performance.

Your journey to peak performance begins with the conscious decision to prioritize quality sleep. It's the secret sauce that enhances muscle recovery, cognitive function, and overall well-being. So, let each night's rest be a celebration of progress and preparation for the victories that await in the gym. 👊🏽

Follow for more motivational insights and tips to elevate your fitness game! 🚀

Picture your body as a high-performance machine; sleep is the crucial tune-up for optimal function and longevity.

In our pursuit of strength and performance goals, the undervalued power of rest deserves a spotlight.

It's time to rewrite the narrative. Delving into the significance of prioritizing sleep reveals a game-changing element – it not only fuels muscle recovery but also revs up metabolism, laying the groundwork for a truly transformative journey. 👊

Drop your Qs and what's buggin' you about sleep and performance in the comments.

Quality sleep isn't just a luxury; it's an essential element that prepares your body and mind for the challenges ahead.

Every rep, every lift, and every stride is fortified by the power of sleep. So, let your rest be the catalyst for turning your goals into reality. Your fitness journey is not just about the sweat and effort in the gym; it's also about the intentional recovery outside of it.

Discover the transformative benefits of staying hydrated – from accelerating fat loss to sculpting muscles and promoting overall well-being. 💦✨

Share this knowledge with a friend who needs the hydration boost!

Beginners, let me break down the Sn**ch technique for you. Level up your skills with this broken down guide.

Step 1: Setup right! Stand with feet shoulder-width apart. Grip the bar, hands wider than shoulders, it’s crucial to use hookgrip. Keep your chest up, and back straight. Ready? Lift the bar close to your shins.

Step 2: Stand tall, and pull the bar up close to your body. Keep it slow, feel the tension in your legs. The bar stays super close

Step 3: Keep the barbell close as the it passes your knees. Stay balanced as you speed up and finish your pull by moving your hips up with the barbell.

Step 4: Shrug your shoulders, and pull elbows high towards the ceiling. As the bar moves up you want to strongly extend your elbows and punch under it. Catch it overhead with your elbows locked and arms straight. Boom, you got it!

When used properly, the Sn**ch is a powerful training tool that will help you build strength and technique. Follow these steps to improve your sn**ch!

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Fitness is recovering your from workouts, and one important part often overlooked is recovery. Recovery might seem less significant than what happens in the gym, but it's crucial. You need to recover in order to improve your performance and reach your goals.

Here is how:

1. Quality Sleep Your body needs time to repair itself, so sleep 7 to 9 hours per night! It will give you the energy to tackle the day ahead, when you're strong and ready for recovery once again.
2. Hydration Water helps muscles recover by carrying nutrients and helps flush out toxins from the body - drink water!
3. Keep moving. It can be small whether it be going on runs or simply going on walks. Keep movement apart of your daily routine.

Whether you’re looking to boost sports performance, increase strength, or weight loss, I’m here to ensure you reach your goals in the most effective way possible.

From the personalized workouts and keeping tabs on your progress to getting hands-on with the exercises and doing a weekly debrief, you’ll get the lowdown on how this program is crafted exclusively for your needs.

If you’re interested in knowing more and working with me, run to my bio and book a discovery call with me.

Ready to crush your weight training goals and reach new heights? With my personalized coaching, every session is a step towards becoming your strongest self! Let's do this together! 💪🔥

The holidays are almost here and I've got some tips to help you stay on track and still enjoy the festivities. Let's do this together!

1. Plan your workouts ahead, just like you plan everything else during the holidays. Stick to your routine and feel accomplished. 🏋️‍♂️
2. Indulge in holiday treats, but don't go overboard. Find balance and enjoy in moderation. You've got this! 🍰
3. Don't forget to stay hydrated! Water keeps you feeling good and energized. Drink up and let your holiday spirit shine! 💧🥤
4. Turn holiday gatherings into active fun. Take walks, play games, or dance like nobody's watching. Let's make these holidays active and memorable! 🚶‍♀️💃

Remember, you can enjoy the holidays without forgetting your health goals. Stay determined.

Progress doesn't happen overnight or in a straight line. It's a journey of ups and downs, setbacks and comebacks. There will be moments when you doubt yourself or get frustrated with slow progress, but that's when you dig deep and find that fire within. 🔥

Every step forward, no matter how small, is a step in the right direction. Those days when you choose to prioritize your workout, even when life gets crazy, that's progress. The times you choose a nutritious meal over the quick fix, that's progress too. It's about the choices you make day in and day out, consistently working towards your goals.

Struggling to stay consistent with your weight training? As your fitness coach, I'll hold you accountable, provide unwavering support, and keep you motivated through every rep. Together, we'll transform challenges into triumphs and create a sustainable fitness routine that fuels your progress. Let's make your fitness journey a successful one! 🌟🏋️‍♀️

Back at it!!!

It’s been 3 days since surgery and since I woke up at the hospital and even before that there’s just one thing in my mind.

RECOVERY ❤️‍🩹

It doesn’t seem like I can do much right now but it is really the opposite.
Now I can have laser focus on preparing or creating the best environment for my body to recover fast and healthy.

Doing small things like sleep 8h+ every single night, eating greens and protein, drinking plenty of water, taking daily walks. Have a huge impact on recovery.
And the best part is the more you do it the better you get at it. Yes this is exactly what I’m saying. If you do this consistently soon you will notice that your body can recover faster from the same workouts, runs or whatever activity that you do.

The simple things done consistently are the real game changer. I know it’s hard to believe because it seems so simple. But it’s harder than it looks and that’s why so many people fail and/or avoid trying it.

This recover already started in a good path as 2 days after surgery I was off the pain meds and able to walk with 0 pain.
Great things ahead and this is just another start.

Let’s get it!!💪🔥👊

Hook Grip is a specific way to hold on to the barbell that will add extra security and tightness to your grip during the classic lifts and variations.

We use the hook grip to add extra security by trapping the thumb under the index and middle finger. It can be adjusted depending on individual factors, such as hand size or pain tolerance. Some people will only be able to perform this grip technique by using only the index fingers if their hands are not big enough to reach with both index and middle fingers. Others might have pain when using both fingers and opt for using only one.

This grip will make your grip more firm by creating more pressure on the barbell which in return will make it possible to have a stronger grip without huge amounts of forearms and wrist tension. Having lower levels of tension on the forearms will allow the athlete to have a faster elbow rotation on both Snath and Clean resulting in a faster lift.

The extra pressure created by this grip will also prevent the tendency the barbell has to roll towards the tip of the fingers.

Using hook grip is necessary for a good performance in the Olympic Weightlifting classic exercises: Sn**ch and Clean.

Looking for a Personal Trainer to help you improve your strength or learn more about Olympic Weightlifting? Book your first session with me today!
> Link in bio <
Studio.Fit
📍 788 Copping St #101, North Vancouver

Having a proper plan is one of the most important things an athlete can do to achieve his goals. Otherwise, you are doing a series of random workouts expecting results athletes take months or years to build. Guess what? That's not going to happen!

An individualized plan is not only the most efficient path to get to your result, but also the safer way to progress loads and movements. The plan should always be based on the athlete's individual characteristics to be able to get the most benefit out of every single workout they have in their program.

Don’t get me wrong, it is always possible to benefit from a general program that is not tailored for you, but you might be missing a lot of benefits or working on things that are not helpful to your goals at all.

If you don't have a plan or are looking for a change on your current one, DM me to get started on a tailored or general program!

Let’s get it!! 👊💪

Looking to improve your fitness or performance? Personal training is always the best solution to help you reach your goals safely and quickly.

If you live in the North Shore and close areas, book your first session with me today!

Don’t miss this opportunity to become your best self. I’m here to help!
Studio.Fit
📍 788 Copping St #101, North Vancouver

The way beginners are taught to position their hands on the bar for the first time goes as follows:

1️⃣ Place your index finger in the barbell markings (if your barbell has 2, use the inner one) and use that grip to hold the barbell.

2️⃣ With that grip secure, stand up and make sure to be in good posture (extended Thoracic spine, shoulders not shrugged).

3️⃣ In the sn**ch we are looking to have the barbell contact our hips at the end of the pull. To identify the correct hand position we are going to use our legs to help. Holding the barbell, lift one of your knees until your tight reaches a parallel position in relation to the floor. You should be able to achieve this position without your tight touching the barbell. If your thighs touch the barbell the grip is too narrow and the point of contact is likely too low. To adjust grip move both of your hands slightly wider and retest until you find the hand position that secures the contact point just above the tight without touching it.

4️⃣ Always use the markings to make sure you grip the barbell evenly on both sides.

These are general rules to start working with and it can change as technique develops. However, it takes some time under training to better understand if the grip needs to change or not as it is an individual aspect. Grip width depends on several factors such as limbs and trunk length, mobility and flexibility. To start we always want to set the correct barbell contact point and work from there.

Looking for a Personal Trainer to help you improve your strength or learn more about Olympic Weightlifting? Book your first session with me today!
> Link in bio <
Studio.Fit
📍 788 Copping St #101, North Vancouver

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I really enjoy taking the time to explain to my clients every single detail regarding the exercises during my private sessions. I believe in building body consciousness and understand the exercises are a great way to get them into the fitness routine.

That's why it’s a pleasure to receive this wonderful testimonial from my client and also a good friend!

If you live in the North Shore and close areas, contact me to book your first session with me today.

Don’t miss this opportunity to become your best self. I’m here to help!
Studio.Fit
788 Copping St #101, North Vancouver

Exciting NEWS! 📣

Strength and Conditioning group classes on Wednesdays at 8pm and Saturdays at 11am. Starting on November 10th.

This general preparation class is 6 weeks long with multiple levels of workout. The program is designed for people who want to improve their movement capacity and abilities. This custom program delivers multiple benefits for anyone who wants to get ready for the snow season or perform better in your life routine.

Some areas that we are going to work:

- Unilateral and bi lateral strength for upper and lower body
- Cardiovascular conditioning
- Stability, balance and coordination.

Where: Life.Studio.Fit
📍 788 Copping St #101, North Vancouver

If you live in the North Shore and close areas, buy this package and be surprised by the results.

https://coachdiegodias.ptminder.com/store/packages/5

Let's achieve your best version together!

There’s nothing that makes me more excited than hearing back from my amazing clients. It’s a daily challenge to become your best version, but it’s truly worth it. Congratulations for pushing yourself no matter what! I’m so proud of you!

Interested in starting your journey towards your best self?
Book a free consultation with me
> Link in bio <

Did you know that having an exercise routine is one of the best tools to fight against anxiety and depression?

Exercise is proven to improve mental health by reducing depression, anxiety and negative mood through improvements in self-esteem and cognitive function. Some of the benefits of exercising regularly includes and are not limited to:

- Improved sleep and mood
- Stress relief
- Increased energy, stamina and endurance
- Reduced tiredness
- Weight reduction / control
- Reduced cholesterol and improved cardiovascular fitness

What about starting to take good care of your physical and mental health by just moving your body regularly? Don’t you know how to start? No problem! I’m here to help!

If you live in the North Shore and close areas, book your first session with me today.

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