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Dana Hernandez

Personal trainer | MMA instruction | Women's Self Defense instructor | Level 1 Snowboard instructor, Mammoth Mountain | Veterinarian |

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ZOILA👑Warrior Princess💋FRAUSTO
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Valerie Evans

Personal training is so much more than just exercise: it’s a connection between people, it’s holding people accountable so that they obtain the results they want, it’s posture, form, function, mobility, health and wellness. I continue my learning with a course from the Gray Institute so that I can deliver an exemplary product to my clients. DM for a complimentary intro session!


Our #core can and should be involved in most #exercises. All parts of our body are connected and our body loves to work as a #functional unit. We can take a more local exercise and add a global component to it simply by altering one small thing. As a #personaltrainer I feel it’s important to add variety to exercise since our bodies move in various ways in everyday life.


We spend so much of our life “hunched” over: driving, computer work, texting, reading, etc. This position causes internal rotation of the shoulders and tightness in the chest muscles (pectorals). This stretch can aid in releasing those tight pecs. It can be done anywhere, even on objects at various heights other than door frames: on the tail of your car while gas is pumping for example by placing the hand on the bumper. Especially if you have a desk job, get up from your chair to move your body and also release those likely tight hip flexors...go into a door frame and do this stretch for 1 minute each side. I recommend this stretch for everyone minimum once per day. Your body will thank you for it! at Bas Rutten's Elite MMA Gym


As a personal trainer, I take my job to help others with their #health, #fitness, #eating, and #mindset seriously. I also learn as much as I can from every client, my peers, and continuing education. However, a little humor never hurts 😂😂 Repost from @sweatygirlglamco who makes fantastic #gymclothing! at Bas Rutten's Elite MMA Gym


Keep working hard every day, keep your #mindset positive, make a plan, #envision, and trust that your actions will culminate in #success. Repost from @bignasty


@basruttenmma explaining how to make that left hook extremely powerful after landing a right low kick. Turn your hips over and rotate the planted foot when landing that low #kick and start the #lefthook from that position of rotation, landing it after the right leg lands on the ground for maximal #power. As he tells us every class, it’s all about #rotation. Without that, you have only an arm punch 🥊 at Bas Rutten's Elite MMA Gym


It’s so incredible that @the_principles_of_fitness can do this...I wanted a turn too! Tried to stand in as best I could for the gorgeous @justineharn 😍 at Bas Rutten's Elite MMA Gym


Thank you @sweatygirlglamco for making me this #mma tank top!! High quality material and lots of unique quotes 🥊👊🏼🏋🏼‍♂️ at Bas Rutten's Elite MMA Gym


Double racked #kettlebell (30 pounds each) squats, slow eccentrics to increase that #timeundertension. Having that great #bodyfattest dunk yesterday makes me even hungrier for more #gains. It’s so great to see the hard work and disciplined #mealplan paying off. A #personaltrainer will push you and help you reach your #goals. #helpmehelpyou 💪🏽🏋🏾‍♀️🏋🏼‍♂️ Obsessed with these #leggings by @kdwapparel at Bas Rutten's Elite MMA Gym


After ending up in tears on the 4/11/18 dunk and seeing my precious muscle mass decreased, I took the advice of my #gymfamily and used it as fuel to begin logging my #macros again, stepping up my #weightlifting game and get serious again. First I did a cut that included #carbcycling to reduce body fat and see more #muscle definition. Then I began a #leanbulk phase to attempt to increase muscle without increasing fat...a tricky thing to do. But with the help of my #gym colleagues, it worked! Put on 2.4 pounds of muscle and no fat in 5 weeks. If you’re ready to take your fitness game to the next level, message for information about #personaltraining. @bodyfattestsocal is the BEST way to truly know where you stand and what your #bmr is. Affordable, easy, and they are mobile so likely to be in a location near you! Website: bodyfattestCA.com at Bas Rutten's Elite MMA Gym


This safari headband pattern from @kdwapparel....lovin’ it!! Stay tuned for more later in the week.... at Bas Rutten's Elite MMA Gym


Here’s 2 #tgu with the 40 pound #kettlebell....and second video is what NOT to do when you have 40 pounds above your head and decide to lose the line of the chain. Still working on multiples with this high weight but at least I knew to let it go safely and keep myself injury free. Keep everything in line and maintain the tension! Thank you @justineharn for the video and awesome sound effect 😂😂😘 at Bas Rutten's Elite MMA Gym


These ladies brought it last night in what I like to call fight circle 👊🏼. Self defense class is Wednesdays at 7 pm Bas Rutten’s Elite MMA gym. Non members welcome. at Bas Rutten's Elite MMA Gym


#legday workout today with my dedicated client (and birthday boy) @jamesk_fit at Bas Rutten's Elite MMA Gym


Happy birthday #legday finisher #boxjumps to my always hard working client @jamesk_fit @james_wrx18 @james_kraz. We push each other and feed off our hunger (literally and figuratively) chasing these #gains at Bas Rutten's Elite MMA Gym


There are several facets to #health: whole, nutritious #food, #exercise (outside, #gym, home), mental health (self care, #meditation, #mindset, #breathing, slowing down) to name a few. Many of us will eagerly spend on the latest phone, etc and not invest in high quality food, whatever exercise regimen is fun for us or will hold us accountable, or self improvement aids. Reminder that we are given ONE body. Respect it and honor all that it does for us every second of every day. I try my best to thank my body every day for the thousands of things it does for me. at Bas Rutten's Elite MMA Gym


I love #bodybuilding and I’m lean bulking right now but it’s important to always remain #functional too. Recently at the IDEA World fitness conference, a speaker reminded us how important single leg #exercise is. I love the feeling of deadlifting and squatting heavy but how stable can we remain while going from a single leg sit to stand position? Can we control our knees and keep them in line? If yes, then add weight & further challenge yourself...and get a nice static #bicep hold while you’re at it! I’ll always help my clients and myself to mix up the routine and keep the body balanced, mobile, and #strong! at Bas Rutten's Elite MMA Gym


Workouts are more fun with a partner! Push each other, friendly competition or suffer together! 😅DM for individual or partner training sessions, #mma instruction, or #selfdefense instruction. @jamesk_fit at Bas Rutten's Elite MMA Gym

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