Levels Training

Working with Tony on my fitness has been a great experience. His understanding of how the body works is apparent through the way he approaches working out. It’s not just about hitting heavy weights, but also feeling good while doing it. On top of that, he leads by example which is very motivating. He also hosts the occasional running club on Sundays which is a good way of pushing your cardio.
Not enough can be said about how dedicated Tony is to his craft; if you’re looking for someone who will push you physically and give you motivation, he’s your guy.

LEVELS CLASS RECAP:
KEY 🔑 TAKEAWAYS FOR DANCERS

It’s 2024 and we still haven’t made huge changes to our warm ups before dance class??

I believe that warm ups before a dance class/rehearsal play a significant role to how dancers perform during high performance as well as how they feel the following days after.

With a whole new generation of dancers in our current dance community 🌎, it’s imperative to shift the approach in dance training because believe it or not, many of us deal with some sort of pain or discomfort in our body & that can negatively affect the way we move and feel.

Can taking multiple dance classes address those deficiencies? 🤔

Generally, I support that taking various dance classes can foster growth in dance BUT it’s important that our bodies need to be supplemented with a strength & conditioning based approach.

By adding strength training in the mix, I guarantee you will see more positive changes in how us dancers perform and in the long run allow us to move limitlessly!

Would you agree or disagree?

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HOW TO TRAVEL ACROSS THE FLOOR with EASE
Incorporating Single Leg Exercises & Plyometrics 🦿

Dancers & athletes, if you struggle with choreography that has you traveling across stage, then this post is for you.

Choreography has reached its peak where not only can dance be expressed in a given space, but that space has shown to be limitless with its environment.

With any type of movement, the right amount of force is much needed to be applied so that your body can move to whichever direction it needs to go.

Here’s a 2-Block Workout that focuses on single leg strength & plyos;

BLOCK 1:
STRENGTH
- Lunge Matrix
- Single Leg RDL with Clean

BLOCK 2:
PLYOMETRICS
- Lateral Bounds
- Broad Jumps
- Diagonal Skater Hops

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Attended a workout session just the other day that was truly transformative. TONY guided me through exercises that helped me understand my body a lot better and connect my fitness goals all together. Got to challenge myself mentally and physically, and Tony provided valuable insights into how to reach my goals. Great time with him and would recommend 10/10 would do it again!! get strong by corong!!!!!!

🧩CLIENT TESTIMONIAL🧩

ELISE GOMEZ

“I started training with Coach Tony about 3 years ago as I was preparing to run a marathon. I was not familiar with strength training at all at the time. This entire journey has been a challenge for me in terms of my fitness but also it has helped me grow as an individual. I have had to step out of my comfort zone by stepping into the gym, walking past the treadmill and picking up some weight.

Coach Tony has been patient with me the entire time, we have had moments of continuous improvement, hitting PR’s after PR’s but we have also had times where I plateau. But he continues to encourage me and motivate me to keep going and focus on the long term goal of being a successful athlete.

I am now on my way to run my 4th marathon still training alongside Coach Tony. Most people would probably not have a coach at this point of their journey but I honestly plan on having Tony as my coach long term because I truly believe that having a coach that motivates you and pushes no matter what point you are on your journey is really important. I’m excited for this upcoming marathon as well as continuing to reach my other fitness goals.”

*See videos on IG page*

EVENTS:
- January 12, 2022: Back Squat 145 lbs 1RM PR
- June 30, 2022: Bench Press 85 lbs fail
- August 2023: Back Squat 185 lbs 1RM PR
- December 2023: Improvement in Russian KB Swings
- December 2023: Chin Ups 2 rep PR
- February 8, 2024: Conventional Deadlift 215 lbs 1RM PR
- February 29, 2024: Bench Press 95 lbs 2RM PR
- February 22, 2024: Oblique Twist with Ball Toss; training her for her 4th Marathon at the LA Marathon

Elise has truly shown what it takes to be consistent and trusting the process. Although this post shows more of her wins, she’s also has faced challenges throughout our time training together. However, she persevered and she continues to be hungry for more. I’m proud to guide her as her coach/trainer and will push her to reach new levels as an athlete. WE COMING FOR YOU LA MARATHON!!!!

🧩

DANCERS/CHOREOGRAPHERS, TAP IN

LEVELS: Strength & Conditioning Class hosted by Coach Tony

LOCATION:
OFFSTAGE by GRV
Monday, February 12th, 2024
6:15PM in Studio C
MAX 15 students

If you’re a dancer/choreographer that:
- Struggles on going “full out” without exhausting themselves before groups in a class
- Can’t hit a specific move (or combo of moves) that the choreographer taught
- Falls short in powerful movements a piece demands
- Feels limited in their range of motion
- Lacks in their own body awareness
Then this class is for YOU!

Being a former dancer in the community across many competitive teams and project teams, I personally did not have any structure or guidance on how to improve in my abilities as a dancer. Although I did weight training and took tons of dance classes to help on becoming the best dancer that I could be, it still wasn’t enough until I addressed what my body was lacking in. Fast forward to 2024, I want to provide relevant methods on these obstacles that I faced with the past & present generations of dancers, choreographers, & freestylers.

What LEVELS offers:
📌How to address and apply the proper warm-ups and movement prep for any type of dance class/style
📌How implementing STRENGTH TRAINING can keep you resilient in dance classes and sets for a performance
📌Education & knowledge towards the FUNDAMENTALS of movement
📌What it can do not only in the studio but for overall HEALTH & WELLNESS

If you have any questions and want more info,
Email [email protected] or direct message 🧩

FULL BODY ACTIVATION/MOBILIZATION SERIES

Properly warming up and prepping the body for dance can benefit your performance significantly.

By applying the aspects of mobility, stability, and neuromuscular connection, each is meticulously designed to enhance your movement quality, reduce risk of injury, and optimize your physical readiness for dance.🕺🏽

Series in order:
1️⃣ High Plank Position
2️⃣ Downward Dog
3️⃣ Hip Extension into Hip Flexion
4️⃣ Transverse Twist for Core Activation
5️⃣ World’s Greatest Stretch
6️⃣ Thread the Needle
🔁 Repeat on other side

Frequency: Perform 2 rounds on each side before class/performance

🧩

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What's up yall! So I've recently made a Strong by Corong Newsletter and already have released 4 of them! Thank you to those who have signed up and have messaged me on how they've been. I truly appreciate the support and the feedback.

If you'd like to receive future and upcoming newsletters, please click the link below!

Strong by Corong Newsletter Sign Up The Strong by Corong Newsletter will be sent out at least once a week on relevant information on exercises, nutrition, mindset, etc. so that you can succeed in your fitness & lifestyle.

🧩 CLIENT TESTIMONIAL 🧩

JR Medallo

“My body the past year was going through a lot of changes and as a result, I was seeing a decrease in muscle and overall performance. Unhappy with how I looked and felt, I decided to hit up Corong and begin my fitness journey. Super glad I did! I’m starting to feel confident in myself again and working out is becoming something I’m passionate about.

Training with Corong was probably one the best things I could’ve done for health. I came into this program nervous and scared but Corong was patient and really took his time to understand my body and its limits so that he can create a plan catered to me. Was pretty hesitant at first but like they always say.. TRUST THE PROCESS. I’m very proud of the progress thus far because of his guidance.

For those of you who want to get in their fitness grind but don’t know where to start, HIT UP CORONG. You wont regret it 🫡”

It’s rewarding to see one of my closest friends see major changes towards their body and lifestyle and this is only the beginning of it! Believe me, Jr has gone through a rollercoaster these past few years but I’m grateful that I can take part in helping him in improving his overall health and wellness. They grow up so fast 🥹

Ever doubt yourself on crucial moments when you’re about to perform such as in front of an audience, taking class, or attempting to hit a new PR?

I’ve been there plenty of times but to overcome this, train your mind to know that it’s capable and your confidence will boost.

Acquiring a positive mindset will allow for confidence to grow. 🌱🪴

🧩CLIENT TESTIMONIAL🧩

CHRISTOPHER VU

“I honestly never thought I could make it this far but I’m thankful for the program and everything Coach Tony has done to help me grow and get stronger. Joining the program I’ve learned how to build better habits, gain discipline, and earn more knowledge on which exercises target which muscles.

Before the program I was dealing with knee issues and just felt generally weak in every single area, I’ve noticed that I wasn’t where I wanted to be but I was willing to dedicate time to train in order to change my life. Thanks to Coach Tony I’ve managed to get stronger, lose weight, and become more confident in my own skin again.”

I met Chris in 2019 formerly knowing each other as dancers on the same dance team called The Good Project (shoutout ). Being one of my good friends of mine, he is one of the most driven and disciplined friends I’ve known. His personality and great energy is contagious and makes our sessions something I look forward to.

Chris being a busy individual was able to lose 15 lbs within 3 months! Proud of how far he has come and truly realizing the capabilities and potential he has. He about to finish RT school and I be rooting for him in spirit. 🫡🥲

If you’re an individual that struggles on being able to implement fitness within your routine, please don’t hesitate to DM me. I’m here to help!

Change doesn’t have to be so sudden. Allow yourself to transition and take it 1-2 habits/behaviors at a time.

🧩

🧩CLIENT TESTIMONIAL🧩

CALYX CAJAYON

“4 months ago, I wanted to invest in my health and try out personal training. Luckily, I knew Tony as one of my good friends who was looking for new clients to take on. I have absolutely no regrets training with him over the course of the program he guided me through, if anything I regret not joining him sooner!

I was trying to ease my way into the gym after putting a pause on it during quarantine, and it was really hard to get into the groove of things. Tony helped me reach my goals of incorporating fitness and health as part of my life style—and more. Tony pushed me way over my own limits because he saw potential in my strength that I didn’t. Sometimes, you need that extra push or else you’ll settle for less.

Seeing that I can push more weight than I ever imagined, I can now see potential in myself; all thanks to Tony guiding me to that point. This is only the beginning. Hit up Tony for your fitness needs because he’ll root for you 110%!”

It’s crazy to think that I’ve known Calyx from when she was 12 y/o to now being able to train her and witness her growth. She has come across many obstacles including PR failures (on 5th slide) but has overcome them with her trust in the program and allowing her hard work come to fruition. Proud of you for allowing yourself to make these huge changes and healthier habits implemented into your lifestyle 🫶🏽🫡

Everyone seems to be back on their grind around this time of year. School has started back up or work has flooded you with new year projects.

Time is now tight for you.

So what should you do?
Stay CONSISTENT & be FLEXIBLE! 🔑

Make the time to get those workouts in even if you have to change the time you go to the gym, do less exercises, etc. in your given time frame.

The last thing you want to do is be back when you started.

My first post to 2023!

Here are some tips on how to get you back into the gym/routine.

What is some tips/advice you’ve heard so far when starting the new year?

Damn to wish we could hit the undo button in life at times 😔

But you can start implementing simple exercises that allow you to move a better over time!

Small changes leads to significant results 🧩

Welcome to the Strong By Corong page!

I’m happy to be expanding my connections thru social media and continue my experiences with y’all. If you don’t already follow my IG, I’ll be posting my posts from my fitness page.

Also, this page I will be showing clients as well as any articles that I find beneficial and essential to the community.