VallFitt

When you grow up overweight (swipe), you develop a deep rooted aversion and fear to the concept of weight gain.

My body has never struggled putting on weight, especially body fat. So I’ve spent most of my life fighting my physiology and trying to be the smallest possible version of myself. I know, at least for me, when I first lost weight (I previously had high cholesterol and other unhealthy biomarkers so even though I was young, it was necessary for my health) I celebrated my weight loss and was praised for it. Rightfully so bc I fkn did that! But what I didn’t know was the subconscious fears I was establishing.

Fears of being the “chubby friend” again
Fears of carbs lol
Fears of striving for anything other than weight loss

When I look at my goals of becoming a Pro, I know I need to bigger. I know I need to grow.

But there’s a voice in the back of my head that carries all the trauma from my overweight past that makes the process of gaining weight and growing SO mentally hard. I have to remind myself every day that even though I once underwent a big weight loss, I am NOT that person anymore. And it’s OKAY to grow. It’s OKAY to do what serves me NOW.

I post a ton of weight gain transformations and I talk about them being hard but y’all let me tell you it’s HARD! there’s a part of me that carries these fears of weight gain and I have to wake up and shut her up everyday!!!

But I do it and I keep on keeping on and when I stop look back at my progress I can see that it was worth it.

So if you’re in a similar boat, please remember: it won’t be easy but we can do hard things 💘

I know it’s only been 2 days but being 24 is my favorite yet

This is 24!!!!!

Kicking off this year with a word vomit, naturally, of my first few thoughts as a 24 year old:

Ive been reflecting ALOT on what I accomplished while I was 23… and to be honest it took me a lot of digging to feel proud. When I turned 23 I was in a different place and most of the goals I set for myself were social media-growth related. I thought I wanted to go all in on this. So when I’m looking back and I see less followers instead of more, those stupid numbers make me feel like I failed. And it’s so fkn dumb that I let silly little numbers on a screen take away from everything I’ve accomplished in REAL life. I GOT INTO my dream grad program and accepted an opportunity to TEACH & facilitate a graduate class (???!?? More info soon hehe), I moved myself across the country, flew my mom out, live in my DREAM apt, grew my coaching business and have helped more women than ever, gave myself not one but TWO b00b jobs (🤣), went on the best trip of my life, strengthened all my friendships, dug myself out of a dark place after my first surgery, have grown more internally than ever before, live in a new city with an amazing new environment, and now have been working on the next big project… all on my own dime at 23 mf years old!!!!! Yet somehow. Those dumb numbers on a screen make me forget all that…..

respectfully, F*CK THAT 🤣

As I grew this year, I realized that I didn’t want my life to be 100% social media and I put more energy into my real offline life instead. So I didn’t meet any of my goals. & that’s OKAY. I’ve accepted that THIS is what these years are for. For learning what you want out of life and what you don’t, experimenting with jobs & places & people, and keeping what works and getting rid of what doesn’t.

I love sharing my life but I also love putting the work into my offline life!

So 24 is about just that. It’s simply about real life. About becoming the person I’ve dreamed of being. About acting like her day in and day out. And about VALidating myself with what I do in my real life and not with numbers on a screen.

That is all!!! Thank you for joining today’s alphamine + journal session 🤪 here’s to twenty f*cking four!!!!

Bro been dialed tf in lately and it shows 🥸

good morning to everyone besides those not subscribed to my yt 🥸

new vid is LIVE — pre-prep episode 2 — we prep our food together, pack everything TSA-friendly style, and travel together to see the Republic of TX pro show 😎😎

don’t swipe it’s a trap

the pants may be ugly but the a** isn’t 😌

new Ugly A** pants drop on tuesdddday Aug 8 at 3pm EST - code VAL bb

I’ve been living in these and I wear a size S or M!!

your biannual reminder that do indeed train upperbody and that upperbody> lowerbody. This is not up for debate.

My training programs (that I personally run!!) are up on my site!

&& pump was obvi brought to you by my new goated guava + apple prolific high volume combo and intraworkout creatine >>>>

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nothing changes if nothing changes.

swipe for some of my thoughts & pumps recently 💭

desliza para algunos de mis pensamientos y pumps recientemente 💭

all my training programs I’ve personally run & 1:1 coaching are on my site 💖

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cellulite 🫦

Threw this up on my story and y’all seemed to have some questions so let’s review:

- this is 2018 to 2023
- it’s about 92-93 lbs to 125lbs
- yes that’s over 30lbs of weight gain
- no it’s not easy for me to register that mentally
- for the MOST part, I have been intentionally executing on all my controllables for the past 7 years
- I had 2 year+ long growing phases between these two pics. Something I was incredibly scared to do.
- I saw the BIGGEST difference when I combined strength training with hypertrophy training to use the pathways each respective training style stimulates to help improve the other. like a positive feedback loop (I have more info on this in other posts)

I’m forever proud of having come this far, even if in the moment, on a micro scale, it feels like gaining weight is the wrong form of progress… stepping back and looking at my journey on a macro scale.. I have been on the right path all along :)

hope this helps :)

all my training programs employ this philosophy & are lnkd!! coaching application is too :)

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swipe / desliza

this message means an extra lot to me.

programs & coaching are lnkd!! / programas de entrenamiento y coaching estan lnkd en mi página !!

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Im ngl I’ve been back on my bs lately. Wake up early. 8 hours sleep. Weighin, Vitamins, Chug water, Get dressed. Alphamine. Journal. Remember my “Why”. Cardio. Shower—cold. Make breakfast then straight to work before the gym.

Every day I’m looking at my controllables and making sure each and every one of them are being used to get me closer to my goals.

I’m looking at every day, hour, meal, lift, set, rep, and asking myself “what can I do to ensure that on the other side of this hour/set/meal/etc I am closer to where I’ve always wanted to be.” And I do just that.

Don’t underestimate the power of intentional ex*****on. Of EVERYTHING in your day. And don’t let the opportunities to get closer to your goals pass you by.

Programs & coaching are lnkd 🤍

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THE 👏 SUMMER 👏 PANTS 👏

this linen collection has my absolute entire heart.

if you saw my story you know the obsession. And they drop TODAY 7/11 @ 3pm EST. I’m wearing a men’s medium for a looser fit. CODE VAL BB 🤍

swipe / desliza

1:1 coaching application is open! / mi applicacion de 1:1 coaching esta abierta!

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swipe / desliza

1:1 coaching application is open / mi aplicación de 1:1 coaching esta abierta

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swipe / desliza

1:1 coaching application is opennn | mi applicacion de 1:1 coaching esta abiertaaa

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today & everyday I’m grateful for these humans who sacrificed everything (and I mean EVERYTHING) when they pursued a new life for us here in the states.

Escaping the political turmoil in Venezuela and losing everything my dad had worked for up until that point, he applied for a masters program and pursued his higher education at FIU to start our new life in this new free world.

From my dad’s student visa to his working visa when he graduated and achieved employment at his dream position, to a Texas Residency Green Card to FINALLY being eligible to apply for the Citizenship Exam … 8 YEARS after being a part of this country..

my parents passed their exams and I was grandfathered in as a US citizen.

When we talk about the nation we live in, I often forget that it’s the sacrifices of these two people that allow me to join in on the conversation and call it MY home too.

But I’m grateful to them for everything they did to allow me to live out my dreams here, I’m grateful to everyone who came before that made this country what it is, and I’m grateful to this country and everyone in it for accepting me with open arms.

here’s to OUR home, the country that gave us (and many) free life, formed on this day 247 years ago ❤️🤍💙

Swipe.

New pre-prep YT series dropping next week 🖤

idk who needs to hear this but: F*CK your excuses.

this goes for me too.

I like to pride myself in thinking I’m the hardest worker in the room. I typically always show up. Always give me all. Am willing to do whatever.

Until something comes up that I deem as a valid enough excuse.

Then I open my laptop, do my client checkins, and read about one of my clients who is a mom and works a full time job which sometimes requires her to do nights or take emergency 24 shifts.

Last week she got called into an emergency 24 hour shift that ended in a patient dying on the table right before her eyes.

She came to me (at first didn’t even tell me all of this) and simply asked to devise a game plan so that she could execute better.

When I eventually learned what happened I told her that I take back my tough love, to give herself grace, and that she executed the best she could.

She said: “I appreciate your praise but don’t take it back. There are a few  people in my career that still compete and they figure out how to meal prep, work out and still do emergency call. So no excuses!”

….damn.

THATS the definition of the hardest worker in the room.

I have never been so humbled in my life. How am I supposed to justify any BS excuse I think is valid when there are people enduring more taxing circumstances and still finding a way to get it done?

Like she said … No excuses.

There are always people finding a way to get it done no matter what… and if you want it bad enough you’ll be one of them.

so next time you’re gonna come up with an excuse, check yourself and remember: No P***y Sh*t.

PS cutting challenge sign up is extended till today!!!!

this first pic is so dramatic but really if you swipe you see a less dramatic and more accurate representation of my current mood bc SHREDDINF SZN IS UPON USSSS 🤭

it’s the LAST day to sign up for my Summer Sculpt cutting challenge so if you have physique goals and you’re ready to put in the mf work to achieve them… nows the time.

realistically what are you waiting for? For you to no have plans or for life to calm down?? Have you ever not had something going on?! Has life ever been calm?????

you’ll always find an excuse if you don’t want it bad enough… but if you do— you’ll always find a way.

LMK if you have any questions about it 🫶🫶

all smiles bc t-1 week till Summer Sculpt starts 🤭

life has been crazy lately and as a result I haven’t had a super clear physique goal for what feels like forever now… but I know how much better I feel when I take back control and put my sights on a definitive goal.

So that’s just what I’m gonna do 🤝

Lmk if you have any questions!!! Signups are almost closed 🤭

just imagine this in 8 weeks 🫣

Summer Sculpt cutting challenge is open for sign ups 🤭

don’t underestimate what you can achieve in 8 weeks..

my Summer Sculpt 8-week cutting challenge is officially open for signups!!

I canNOT express enough how much you get out of this challenge:

- custom nutritional protocol with a progressive deficit
- cardio implementation protocols
- summer sculpt progressive training program
- monthly checkins with VIDEO responses
- access to the Summer Sculpt GroupMe + community
- moree ++++

I cannot wait to have a community to hold ourselves accountable, push eachother through tough cardio sessions, celebrate PRs, share recipes, and just BOND over becoming the best possible version of ourselves.

Sign up ASAP bc spots are limited!!! 💘

DM me if you have any questions 🫶

swipe to see what I ate to get here 🍽️😋

September 2022 - May 2023…. WILD.

heavy lifting in both strength + hypertrophic rep ranges to promote both the strengthening of neuromuscular junctions AND the creation of new myofibrils (get stronger & bigger)

optimal meal timing & nutrient partitioning with en emphasis on pre/intra/post workout meals

being intentional about all other controllables - recovery, sleep, epsom salt baths, stress mitigation, emotional infrastructure, mental health, relationship with food, etc.

Let this be proof that:

1. ITS OKAY TO GAIN WEIGHT. YOUR DREAM PHYSIQUE PROBABLY REQUIRES IT.

2. You CAN retain and even build muscle in a deficit if you are intentional about it AND if you’ve grown adequately going into it.

Coaching, programs, & new cutting challenge are on my site 🫶

+ code VAL

I know you’re giving it your ALL. and yet you feel like you’re getting nowhere. And you think the answer is to just work harder. you might be wrong.

your environment is just as important as your effort.

I blew my own mind when I realized this:

Your environment can and will determine how much you get out of your effort.

Think about someone doing an ALL OUT sprint, exerting 100% maximal effort.

Now place them on an escalator… that’s going down. They’re giving their absolute all but the escalator is working against them, and as a result they’re staying in the same place.

Now take that same person, same sprint, same 100% effort… pick them up and place them on an escalator going UP.

& watch them take tf off.

In both scenarios the effort, the work, the will, the want were the same. But in one situation the environment was holding them back, and in the other it was propelling them forward.

I see this all the time. I see people putting in hard fu***ng work. Getting everything done. Executing to a T. And yet they feel like they’re not progressing.

but they’re stuck in a job that doesn’t respect them, in a relationship that drains them, in friendships that guilt them, in a town that holds them back.

YOUR ENVIRONMENT IS CRUCIAL TO FACILITATING YOUR SUCCESS.

& it includes everything from when you wake up, the weather, food availability, gym culture, friendships, family, partners, hobbies, living space, job, etc.

cultivate an environment that propels you, that AUGMENTS what you reap from your effort.

It’s not easy to make the structural changes needed to create that,but you’re worth more than settling for easy. You’re worth more than living your entire life exerting yourself on a backwards escalator.

So get Tf over it and do the Hard Things.

PS coaching & programs are lnkedd!!!

I think modern interpretations of ‘self love’ are bullsh*t

as a society we talk so much about self love, self acceptance, etc. and all too often I think that comes accompanied with complacency of a state you’re not TRULY content with.

self love does not mean loving yourself as you are that you never have to change…

self love is loving yourself enough as you are TO put in the effort to change when it would serve you more. it’s recognizing that you, right now, ARE worthy of your effort. worthy of everything it takes to become the dream version of yourself.

you have to see the value in something before you commit to investing in it. THAT to me is what self love is. recognizing your value, your worth —right now as you are — and realizing you are worth the investment.

sometimes (most of the times imo) changing & improving yourself is an act of love, not of hate.

so love yourself enough to put in the effort to become anything and everything you’ve ever dreamed of. I promise you’re worth it.

recognizing the need for change won’t be easy, and when you do and put in the effort that won’t be easy either but hey..

We Can Do Hard Things. 🫶

PS 1:1 coaching is still open & all the programs I’ve run are linked!!!

elite physiques require elite effort to create and maintain.

it’s truly that simple.

I feel like lately (ever since the move/ surgery/ switch to intuitive eating) I’ve fallen into a mental place of trying so hard to find this “balance” in my life… and what I did instead was decrease my overall effort and increase my overall leniency and called it balance.

And as a result, my physique has reflected these changes.

I see people living “effortlessly” and trick myself into thinking I’ll magically ease into my dream physique with decreased effort because “balance”!!

F**k. That.

I’ve learned the hard way that there is a direct positive correlation between my physique and my effort — no matter the goal. And I’ve also learned the hard way that intuitive eating does NOT REQUIRE ANY LESS EFFPRT THAN TRACKING if you still want to create / maintain an elite physique.

I realized there was a disconnect between the version of myself I want to be and the person I was acting like.

The only way to be the best version of me is to simply BE THE BEST VERSION OF ME.

There’s no waiting there’s no wishing there’s no hoping.

There’s just working.

So here’s to a month of doing the Hard Things. Of leaving excuses behind. Of aligning our DAILY actions with the person we want to become.

You get out what you put in. So put in everything you’ve got.

&&& while you’re busy becoming the next version of you, don’t forget to look back and see just how far you’ve come. It’ll only push you to keep going.

NO P***Y S**T BOO 🫡

programs & coaching are lnkedddd 🫶

built (by my programs) not bought 🫡

MEMORIAL DAY SALE IS OFFICIALLY LIVE!!!

gluteguide, shredding, shapeshifting, powerlifting, bulking baddies… ALL programs are on sale with code ‘memorialday’ 🫶

ALSO running a sale on 1:1 coaching — just fill out the app so I can send you all the info :)

SHES A TAMPA GIRLYYYY 💚💛💚

This has been SUCH a long time coming… I’m beyond excited to be starting my next academic chapter pursuing my Masters of Science in Exercise Science with a focus in strength & conditioning at USF, one of the most renowned institutions at the forefront of this field, under the guidance of —an expert I’ve looked up to for a LONG time. (!!!) Not only will I be pursuing my dream degree, but I’ve also been personally invited to undertake research at the Physique Enhancement Lab. (!!!!!!!!!!!!!!)

I CANNOT wait to continue to bridge the gap between the academic and the fitness worlds to make scientific information more accessible and digestible.

& it’s all starts now. I’ll be headed to the International Society of Sports Nutrition conference next month & will be bringing y’all along for the ride!! 🤓🥳

Thank you for supporting me every step of the way. Here’s to TAMPA BABY 💚💛

a little photo dump from my 5 day road-trip across the country 🤠

lots of journal + alphamine mornings, police tickets, egg biopsies, and beautiful views..

last day in LA + cross country roadtrip vlog is now LIVE!! 💙

apt touring vid is up next…. 🫶

HEALTHY MEAL IDEAS - cutting while intuitive eating version 😋😋

finally have a home and a kitchen so getting back on my fitness grind and attempting a little intuitive eating cut … will keep y’all posted but wanted to share some of my fave meals from the week :)

- salmon plate
- white chocolate macadamia proats (code VAL to save on )
- yummy ceviche hehe
- TRBS (IYKYk)
- eggwhite omelette with English muffin + gut health drink
- eggwhite breakfast tacos

still running my shredding program (thanks for the featured pump) and it’s still on sale with code ‘MOM’ !!!

not gonna lie you guys for the past month I’ve probably been the most inconsistent in the gym I’ve *ever* been in my LIFE. I took weeks off training and honestly did not eat ~clean~ .. and I’m ….. okay with it???

after my cabo cut I had something personal + a cross country move that simply took priority over the gym & over my fitness goals… in the past I would probably be in a dark mental place or beating myself up for not being “hard” and “disciplined” but instead I’m CHILLIN. bc the gym will always be there and bc there’s a time and a place for the gym to be prioritized… and this past month without a gym or a kitchen or a HOME simply wasn’t it for me and THATS OKAY.

now that I’m in my new apt, I started to ease my way back into training by restarting my shredding program and I am 1. Humbled 2. EXCITED to start prioritizing my fitness goals again!!!

I’m also going to be restarting my cut but this time…. Intuitively! first time doing anything like this so I’m excited to share it with you guys :)

Currently writing this after my alphamine + journal session from the elliptical while getting in my morning cardio with back/bis/abs on the agenda later from my shredding program. if you’re restarting a goal right now or getting back into it—we’re in this together 🤝

WE CAN DO HARD THINGS!!!

&& shredding program is on sale a little while longer! you know where to find it 🫶

been a little absent lately — moved across the country and left behind a giant piece of my heart in LA ❤️

To everyone who made my time here so special — you know who you are. You forever changed my life & supported me through every turn my life has made while living here. I love you and you made this giant city feel like home.

off to the next adventure 💃🏻❤️‍🔥

went to cabo, got leaner 🤪

New vid is live going over how tf this happened and what I’m doing moving forward!! Spoiler alert.. we get DEEP 🫶

& NEW SHREDDING GUIDE IS STILL ON SALE BABY 😇💘

in my coastal cowgirl lifestyle ~

CABO VLOG PT 1 w/ IS LIVE BABY YEEHAW 🧡🤠

in my “i’ve worked too damn hard to not live a little” era 💃🏻

shredding guide live & on sale ❤️‍🔥

I’ve been struggling for the majority of the year. I had such high hopes for 2023 when it started but to be completely honest, the first few months were some of the darkest days I’ve experienced mentally. From being away from the gym during recovery, to dealing with body image and not recognizing my body because of weight gain + new implants, confronting pain from my previous relationship that I thought I could avoid, to feeling a lack of purpose and direction without prep, there were some VERY dark days.

When Erin and I planned Cabo, I knew I owed it to myself to make a change in the way I was behaving and the way I was feeling. I knew above ALL, this trip was something I wanted to look back on with nothing but joy in my heart and I knew that would only happen if I was able to get out of my own way and let myself be PRESENT while there.

So when I started my Cabo cut it was NOT about a weight goal or a physique goal — it was about getting to a mental place where I felt GOOD in my skin and GOOD about my actions. A mental place where I felt fulfilled and proud of my work and where I could be present in the moment without mentally being in my own way.

And in reflecting on everything: I did just that. And I feel DAMN GOOD.

During this trip I was mentally so present and in tune with myself, with my surroundings, with my body, my mind, and everything in between.

So when you see me joking about Cabo Val or see me posting a side of me you don’t usually see, know that there is so much more behind every single one of those pictures and every single one of those smiles.

Cabo Val represents a version of me that overcame SO many mental demons, fears, insecurities, feelings of inadequacy, etc. and was able to have the literal best week of my life.

There are a lot of versions of val and we love them all but Cabo Val has a special place in my heart 🥂💘