Romero Athletics in Canberra, Australian Capital Territory | Gym/Physical fitness centre

Romero Athletics

Locality: Canberra, Australian Capital Territory

Phone: +61 417 827 136

Address: 142 Gladstone St Fyshwick 2609 Canberra, ACT, Australia

Website: http://romeroathletics.com

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• Gym/Physical fitness centre

25.01.2022 Continuing on with our series on "Feet" today we will talk about the perception of feet. Perception 1: "Feet are ugly" Are feet ugly? Or do we make them ugly?... The irony is that damaged feet (with bunions/bunionettes, hammer toes, and corns) are actually much less attractive than their healthier counterparts, and yet these conditions are often made worse by the shoes we choose to wear. Thus producing the madness of the shoe cycle: Feet are "ugly" so we hide them in shoes, often making them even uglier, so we must wear shoes more often to hide them, and on and on we go... Perception 2: "Feet need support" Isn't it interesting that our feet are the only part of the body that we will attempt to perpetually support if weak or in pain? If you have a sore neck, and you go to the physiotherapist, does he give you a neck brace and say "just wear this for the rest of your life" ? I sure hope not. So why do we believe that we suddenly NEED something (arch support) that has only been invented in the last 2% of our years on this planet? Strong, healthy feet don't need support, they need shoes that protect from extreme heat/cold, and sharp objects, and on some surfaces, provide traction. Anything else is just marketing. Perception 3: "Flat Feet" There is no standard arch height (posture does not equal pain) some people have flatter feet than others, pain or dysfunction is the metric here, not a visual assessment. Yes, nowadays feet are generally weak, we have coddled our feet to the point that they can barely deal with a hot road or gravel path anymore. Modern shoes reduce the amount of work the foot has to do, and over time we have become weak and frail as a result. Doing some foot strengthening work can bring often bring a weak, collapsed arch up to a more optimal position. Perception 4: "Nike Know what they are doing" The majority of shoe companies are in the design business, not the health business, looks are always prioritised over performance. Which leads us to... footwear and how it all started. Stay tuned for next weeks final edition on feet. #romeroathletics #feet #foot #training #humanbody Photo by Simon Berger on Unsplash

25.01.2022 Sleep is pretty important, just ask @thesleepdiplomat #romeroathletics #sleep #importanceofsleep

25.01.2022 Check out another video in our breathing series "How correct swallowing reinforces jaw development." #romeroathletics #breathing #jawdevelopment

25.01.2022 Meet Luke, one of our interns who is an awesome coach in the making! Check out the Q&A below to get to know the champ Luke! Tell us about your interests: My interests are health, well being and lifestyle as well as most sport (gridiron, strongman, sprinting, gymnastics, rock climbing, swimming), I really enjoy making new connections and having great conversation.... Why did you apply to intern at Romero Athletics? To experience the fitness industry. What sparked your interest and passion in sports and training? I started developing an interest in personal development and performance when I started training with Romero 2016/17 and started to learn all the bits and pieces that went into performance. Asides from that I've always loved sport and physical activity, it only made sense to jump down the rabbit hole. Hit us with your goals in training and in life. Training: Compete in strongman and obstacle courses @90kg BW, experiment with different training styles and methodologies, try new sports and activities. Life: -To learn and help those around me trying to better themselves. -To create a legacy. -To have meaning and fulfilment in life. Where do you see yourself in 5 years? In 5 years I like to see myself with a better understanding of life and with a more true direction as to how I want to help people. What has been the biggest challenge so far with your training? Being too hard on myself and expecting too much. What have you learned so far from interning at Romero Athletics? The best thing I've gained from this internship so far is the importance of self acceptance and being kind to one self, as a method to progress through life. Although I still have a lot to learn about it, I had never considered it before and I'm very grateful someone helped me with this realisation. #romeroathletics #beyourbestself #intern #internship

24.01.2022 Head coach Al on track and adding another 10kg to the signature Romero low bar squat this week as he wears out the king ape @billyjoegiampaolo by the 5th set... #training #fitness #pb #gains #progress #energy #strength #conditioning #gym #fitfam #motivation #crew #inspiration #thesweatlife #squad #muscle #athletes #goals #goalcrusher #squat #romeroathletics

24.01.2022 Recovery is the process by which we move back towards our baseline (homeostasis) after a period of stress. Stress is the totality of all stimuli that push you away from homeostasis. This can range from a full-on physical fight, to getting cut-off in traffic. Stress in the right amount with the appropriate recovery methods is actually the whole premise behind training.... Not enough stress, no gains. Too much stress, too many gains! Just kidding, you die. Think about your training like a plant, you can’t just cover it in fertilizer and pour water on it and expect it to thrive, even though those things are required for it to grow. Stress tends to fall into two categories: Acute (Short term) & Chronic (Long term) Acute stressors are the challenging events that we encounter on a daily basis, either voluntarily (training) or involuntarily (unwanted confrontation etc). When we recover properly and return to baseline we can often handle more of these stressors next time around. When we repeatedly don’t recover properly (either because we don’t prioritise correctly, or something unexpected happens) we can push into a state of chronic stress, which can have detrimental effects on all the systems of the body. It seems to me that this is another issue of an evolutionary mismatch with our current environment (problems with sleep can be a similar example - artificial light/overstimulation/memory issues etc) Historically speaking we may have had short bursts of high stress (hunting or being hunted) followed by long periods of low stress (gathering/socialising) Nowadays we rarely encounter periods of legitimate high stress (physical danger) but we are constantly exposed to low-to-moderate stresses all day long (low quality sleep, inadequate nutrition, hard training, environmental toxins, overloaded schedules, relationship stress, etc). This is a fairly insidious problem because low-level stress is much harder to perceive than high-level threats, but its accumulation over a long enough period of time can be devastating to our health. So how do we tell if we’re accumulating too much stress load? Tune in next time to find out...

23.01.2022 Spoken from experience: the lovely Jenny talks to us about her journey working with coach Al at Romero Athletics. "I first started my journey at Al’s with private rehabilitation sessions post knee surgery. At this point I was experiencing constant lower back pain which impacted work, travel and everyday movement's such as bending over to put shoes on or getting into a car!" "Al fast tracked my recovery by sharing his extensive knowledge and creative methods to help me underst...and the logic behind movements and how to utilise my body and the tools at the gym to perform at my maximum capability" "Al has assisted me to put into practise his teachings and set a solid foundation in my approach to strength training and body awareness both in and out of the gym." "The fun and educational environment Al has created at Romero Athletics motivates me to set and reach challenging goals. I now train regularly with the crew which provided me with the confidence to progress from not being able to hinge without pain to now deadlifting 87.5kgs and achieving multiple PBs (with a little nudge)." #romeroathleetics #rehab #surgery #canliftagain #solidfoundations

22.01.2022 Continuing on our breathing video series, health part 1, incontinence/pelvic floor issues. #romeroathletics #breathing #incontinence #pelvicfloor

21.01.2022 Another Tech Tuesday, today we are looking at the side plank. What you should feel: - Obliques... What you shouldn't feel: - Lower back - Shoulder - Knee #romeroathletics #techniquetuesday #sideplank #abs #muscles

21.01.2022 There is no such thing as ‘knee’ or ‘spine’ day. #romeroathletics #donthurtyourself #understandyourbody

20.01.2022 Its Tech Tuesday, today we take a close look at the toe plank. What you should feel: - Rectus abdominus - Obliques... What you shouldn't feel: - Lower back - Shoulders #romeroathletics #techniquetuesday #toeplank #abs #muscles

19.01.2022 Run, dance, ride, swim, climb. Gyms are not the be-all and end-all. #romeroathletics #train #fitness #gym #exercise #findyourfit

19.01.2022 It's our final 2-part section in the "feet" series. Today we will cover the ins and outs of footwear! HOW DID IT ALL START? The earliest known footwear is dated from approximately 7000 or 8000 BC, these are rudimentary sandals and basically provided protection against hot, cold, and sharp surfaces.... Shoes followed this basic formula for a long time, until someone in Medieval Europe got the bright idea to make shoes pointed at the end. There are a few interpretations of why: 1. Status symbol - Having a long and pointed toe on the shoe is very impractical and thus anyone needing to move efficiently or do any physical labour would be unable to wear them, making the "crakow or poulaine" only viable for nobility and the very wealthy. 2. Make them smaller - Feet have historically been considered unattractive, and the tendency has always been to make them look smaller, (google "Cinderella Surgery" if you want to lose some faith in humanity). So because the main part of the foot is inconveniently packed with pesky bones, the most malleable area is the toes, therefore it only makes sense to crush those things together, it's not like you need them for anything. The widest part of a healthy foot is the toes, the widest part of just about every single shoe is the ball of the foot, with an inward slope to the toes ranging from moderate to severe depending on how "fashionable" you want to be. FASHION VS PERFORMANCE I won't pretend to be fashionable, or even to understand fashion, but what I do understand is the human body and performance, and I'll agree to never make fashion recommendations, as long as fashion companies agree to leave performance footwear alone. Deal? Fashion and performance are in opposition, one is concerned only with aesthetics at the cost of all else, and the other is concerned with function at the cost of all else. Let's not continue to make the mistake of letting fashion bleed into performance and compromise the goals of both. Next week in the finale: The 4 horsemen of foot dysfunction, and the 4 laws of optimal footwear! Photo by Hipkicks on Unsplash

19.01.2022 Its Technique Tuesday and today we are looking at the side plank. Should feel: - Obliques... Shouldnt feel: - Lower back - Shoulder - Knee #romeroathletics #muscle #gains #techtuesday #sideplank #health #gym #training #squadgoals #thesweatlife #healthylife #athletics #technique #techniquetuesday #inspiration

19.01.2022 It's Technique Tuesday and today we are working through the bent over T raise. Should feel: - Lower traps... Shouldnt feel: - Lower back - Shoulder joint - Upper traps - Delt #romeroathletics #muscle #gains #techtuesday #bentovertraise #lowertraps #health #gym #training #squadgoals #thesweatlife #healthylife #athletics #technique #techniquetuesday #inspiration

18.01.2022 It's Technique Tuesday and today we are working through the bent over Y raise. Should feel: - Lower traps - Serratus Anterior... Shouldnt feel: - Lower back - Shoulder joint - Upper traps - Delt #romeroathletics #muscle #gains #techtuesday #bentoveryraise #lowertraps #health #gym #training #squadgoals #thesweatlife #healthylife #athletics #technique #techniquetuesday #inspiration

18.01.2022 Power Development Part 2 Last week we discussed why power development is important for many athletes. But how can we develop power?... Jumps - single leg - for height - for distance - Weighted - Unweighted - Static - Plyometric - Individual - In series Throws - Single arm - For height - For distance - Static - Plyometric - Individual - In series - Rotational Sprints - Short sprints (10,20,30m) - Long sprints (100,100,400m) - Resisted running (pulling/pushing sled, band resisted, parachute) - Hill sprints Within these groups, there are also subgroups and variations, with nearly endless choices for variation and modification to suit your specific needs for power development. The most common rebuttal I hear is that these exercises are too difficult to load safely, but I would wholeheartedly disagree. Firstly with the notion that Olympic lifts performed with average form are ‘safe’, and secondly that it's difficult to load non-Olympic variations, try these: - sub-maximal squatting and deadlifting with accommodating resistance (using bands and chains on the bar) which will allow for high levels of acceleration and greater loads to be used far sooner than the olympic lifts. - loaded jump variations (hex bar jumps, dumbell jumps). These are teachable in about 10 minutes, and yield an almost identical if not superior triple extension (jumping) pattern to that of the snatch or clean. In conclusion, I am not anti-olympic lifts, I think that olympic weightlifters are amazing athletes who display some of the most impressive levels of speed, power, strength, mobility, and muscularity seen anywhere in sports. The issue is, if you are reading this you probably aren’t an olympic weightlifter, you’re probably an athlete or a coach trying to figure out the best way to become more powerful on the field or court, or help your athletes do the same. This is actually good news for you! It means you don’t have to spend 6 weeks working on technique with an empty bar before you can start moving enough weight to yield power development. You can start today, practicing skills that you already know how to perform (jump, throw, sprint) and start seeing results very quickly.

17.01.2022 Spoken from experience: our awesome client Andrew tells us about his experience training with Coach Al. "When I was first recommended to Alan, I had recently undergone surgery on my spine to fix a build-up of multiple issues accrued from a lifetime of heavy sport, as well as lumbar disc issues. I was in pain every day and was extremely immobile, struggling to perform simple tasks like picking up things off the ground. The surgery had resolved numbness in my legs however the p...ain still remained. As Al has also had his battles with back injuries, he was able to relate to the real mental struggle of the pain I was in. He was always able to offer alternative activities if a specific exercise aggravated my pain. Within only a month or so, he was able to significantly improve my mobility and reduce the pain levels in my daily life to a point that it was almost unrecognisable. His expertise combined with having a real understanding of my injury meant that he was able to provide the right strategy for improving my overall mobility issues without causing undue pain to get there. It is not an exaggeration to say that he has changed my life. I was miserable and in pain every day, having seen many other specialists without any success. Now after 6 months with Al, I have gone from being crippled and immobile to being able to comfortably and safely lift more than I would have ever dreamed. I would highly recommend anyone with back pain or immobility issues to speak to Al, as you won’t find anyone better in the ACT."

16.01.2022 Meet Tammy, one of our interns who is a star in the making! Check out the Q&A below to get to know the lovely Tammy... Tell us about your interests: I love playing league tag and oz tag, swimming, dancing, drawing, cooking, nature walks/hiking and of course gym!... Why did you apply to intern at Romero Athletics? I did some googling and the website really inspired and excited me, I thought this would be an amazing opportunity for me to get experience in a field I'm passionate about. What sparked your interest and passion in sports and training? I have grown up in a sporty family and have always been encouraged to participate in sport and training, this sparked my interest at a young age. As I got older though my interest in the human body and how it works grew and drove me to my studies to become an EP. Hit us with your goals in training and in life. I want to be successful and have a great career! I want to build my strength and increase my knowledge of training so I can implement that in my life and my career. I also want to keep improving with my league tag and play more representative comps. Where do you see yourself in 5 years? Graduated and working full time as an accredited exercise physiologist, owning my own house some where warm, having had the opportunity to do lots of traveling and still fit and active if not more! What has been the biggest challenge so far with your training? Mental barriers, laziness and injuries. I sometimes struggle to stay on track with my training that is why I love team training or classes and previous injuries have taken me out of representative sport which has been disappointing and mentally challenging. What have you learned so far from interning at Romero Athletics? Sooo much! Every single day I learn something new, some of my favourites include the breathing exercises, joint by joint approach to injuries techniques for squatting/lifting that I have not had experience with. #romeroathletics #beyourbestself #intern #internship

16.01.2022 Our next video in the "Breathing" series talks about adjusting your state. #romeroathletics #adjustyourstate #breathing

15.01.2022 Its Technique Tuesday. Today we look at the knee plank. What you should feel: - Rectus abdominus - Obliques... What you shouldn't feel: - Lower back - Shoulders #romeroathletics #kneeplank #plank #abwork #exercise #fitness

15.01.2022 Run, dance, ride, swim, climb, gyms are not the be-all and end-all. #romeroathletics #findyourthing

15.01.2022 Our next video in the "Breathing" series talks about the link between breath and mental state. #romeroathletics #breathing #breath #mentalstate

14.01.2022 Welcome to our next video in our "Breathing" series. Today we talking about training the pelvic floor dynamically. #romeroathletics #breathing #dynamic #dynamicpelvicfloor

13.01.2022 Its Technique Tuesday, today we are going over the barbell front squat. #romeroathletics #techniquetuesday #control #squat #getlow

13.01.2022 There is no such thing as ‘knee’ or ‘spine’ day. #romeroathletics #workhard #injury #training #gains

13.01.2022 Welcome to Technique Tuesday...today we look at the reverse crunch. Should feel: - Rectus abdominus - Obliques... Shouldnt feel: - Lower back - Neck - Hip flexors #romeroathletics #muscle #gains #techtuesday #reversecrunch #health #gym #training #squadgoals #thesweatlife #healthylife #athletics #technique #techniquetuesday #inspiration

12.01.2022 Meet Connor, one of our interns who is a leader in the making! Check out the Q&A below to get to know the wonderful Connor Tell us about your interests: Basketball and athlete development. Interested in exploring and going on adventures.... Why did you apply to intern at Romero Athletics? I wanted to get hands on experience in the fitness industry. To learn about how engage with clients and how to apply a wide range of knowledge to benefit them. I also applied so I can see what it takes to be an experienced professional in the fitness industry. What sparked your interest and passion in sports and training? It started as an escape from bullies which then turned into a passion and competitive drive that in my mind I kept saying in need to learn I need to get better and the only way is to gain experience and learn Hit us with your goals in training and in life. To graduate from university, get my S&C, PT, and basketball coaching. A lifetime goal is to be able to have a meaning full impact on Australian basketball. Where do you see yourself in 5 years? In Canberra helping improve the level of basketball and hopefully working at the AIS with the basketball program there. What has been the biggest challenge so far with your training? Overcoming the mental road bumps, you almost subconsciously place upon yourself post injury. So, gaining the confidence to get back into the process of training and becoming stronger. What have you learned so far from interning at Romero Athletics? I’ve learned that there is never just one solution or one path to take with a client. That to be a successful coach in the fitness industry you need to have a range of knowledge and techniques available to you so you can provide your client with the best information possible leading to potentially the best outcome for them. Along with every client is different so how you approach them will be different every time no matter if its the same client or a different client. #romeroathletics #beyourbestself #intern #internship

11.01.2022 Recovery continued... Last time we asked the question; How can we tell if we are accumulating too much total stress load? SYMPTOMS OF CHRONIC STRESS OVERLOAD... - Loss of appetite - Loss of motivation - Loss of libido - Interrupted sleep patterns - Digestive issues - Decreased energy - Fluctuating heart rate We essentially have 2 options, take planned breaks to allow ourselves to recover, or be forced to recover when our system has reached its limit (sickness, injury, mental breakdown). The good news is, if we apply the stress/adaptation cycle properly, we improve! A recent study has shown how general stress (i.e lower-level life stress) has a dramatic effect on recovery from training.* ...the low-stress group had already fully recovered by 48 hours post-exercise, whereas it took a full 96 hours for the high-stress group to recover pre-exercise MIF. (maximal isometric force) So how do we recover? Perception seems to make a big difference, if something genuinely feels relaxing, it's probably helping you recover. So how do we recover? - Aside from ensuring adequate sleep and nutrition - Gentle walk (not trying to 'get your heart rate up' or cover a certain distance) - Meditate - Read a book (preferably fiction) - Massage - Lay in the sun - Nap! - Spend time with friends etc So how do we know if we’re properly recovered? - Motivation is reasonably high - We’re making progress in the gym - Energy is reasonably high - We start thinking more positively and future-based (what if I could do this?) - Libido is reasonably high - Appetite is reasonably high It’s important to think of recovery as an important part of the training process, and life in general, not as some inconvenience to be put off until later. The more in-tune you become with your body, including when to push and when to pull back, the better and faster your results will be. #romeroathletics #recovery #stress #lookafteryourself *Chronic Psychological Stress Impairs Recovery of Muscular Function and Somatic Sensations Over a 96-Hour Period by Stults-Kolehmainen et. Al. (2014)

11.01.2022 Our clients would happily never hear this question again, but the information it generates is priceless. Are you feeling the right muscles? Do you know what the right muscles are?... Is it easy? Hard? How does it compare to last time? Or to exercises that work similar muscles? #romeroathletics #truthbomb #whatdoyoufeel See more

11.01.2022 For bringing you up, or dragging you down! #romeroathletics #community #power

10.01.2022 Sleep is pretty important, just ask @thesleepdiplomat #romeroathletics #sleep #importanceofsleep #rest

10.01.2022 Part two, continuing words of wisdom from our coach Al, 'Are you training unaware?" #romeroathletics #training #awareness

09.01.2022 Externalising blame only serves to disempower you, take ownership of your life circumstances and take the power back! #romeroathletics #takeownership #dontblameothers

09.01.2022 Check out the 3rd video in our breathing series, "why do we need carbon dioxide? #romeroathletics #breathing #carbondioxide

09.01.2022 Check out the latest video in our breathing series "Lifting belts and bracing." #romeroathletics #breathing #bracing #liftingbelt

09.01.2022 "The human foot is a masterpiece of engineering and a work of art." - Leonardo da Vinci. For the next few weeks Im going to talk to you about the foot. So, lets get started with its' uniqueness and how it works.... Uniqueness 1. Our feet are super-adaptable (running, jumping, climbing, lifting, swimming) no other animal is as versatile as we are. 2. of all the bones in your body are in your feet (26 bones per foot) 3. We have a large amount of movement through the 33 joints of the foot, most of which we don’t utilise (or interfere with) in our lives. How it works 1. We have a series of bony arches formed by the tarsals and metatarsals. 2. These are supported by a shitload of muscles, tendons and ligaments. 3. These structures together allow our foot to be highly adaptive to our environment and circumstances 4. It can be a rigid lever one moment, and an absorptive spring the next, stiff and supportive if we need, or floppy and malleable. So why do they get no love? Stay tuned for next weeks post on the perception of feet. Photo by Jan Romero on Unsplash

09.01.2022 The grand feet finale! Footwear Part 2: The 4 horsemen of foot dysfunction If your shoes have any of these features, they may be compensating for a problem they actually created.... 1. Toe Spring A significant upward curve from the ball of the foot to the toes, and stiffness through this part of the shoe. 2. Heel drop A significant downward slope from the heel of the shoe to the toe 3. Artificial Arch An artificial rise in the insole of the shoe that attempts to match the arch of the foot 4. Flared Heel Gives the heel of the shoe an almost triangular look from the back What do these features do? Essentially they attempt to add propulsion and stability, but do we need these things if the foot is functioning properly? No, so why are they there? The narrow toe box that we talked about last week satisfies an aesthetic/status need, but what does a pointed toe box do to our foot function? Problems 1. Propulsion - As the big toe is pulled away from the midline of the foot, the windlass mechanism (gives the foot it's dynamic absorb/spring nature) is negatively affected. 'Toe Spring' and 'Heel Drop' are designed to help with propulsion in the absence of an effective windlass mechanism. 2. Stability - As the big toe is pulled off midline, we often see a collapse of the arch. An artificial arch and a flared heel are designed to help with stability in the absence of a properly functioning arch. So what shoes are good for feet? The 4 laws of optimal footwear If you want to minimise damage, and maximise the natural function of your feet, make sure your shoes are: 1. LIGHT 2. FLAT 3. FLEXIBLE 4. SHAPED LIKE A FOOT (widest part is the end, not halfway down) SO WHAT NOW? 1. Be aware of the implications of different kinds of footwear 2. Try to buy shoes in accordance with the 4 laws 3. Be barefoot as much as possible (ease into it) 4. Supplement with foot strength work if needed #romeroathletics #feet #foot #training #humanbody

08.01.2022 Learn about your body, you only get one. #romeroathletics #takecareofyourbody #learn

08.01.2022 Working the High Bar Squat back up, and getting towards the pointy end, back up to 190kg this week for 4 singles. Next week is 200kg, and we'll do a comparison of this phase vs last phase to see how things have improved... #squat #backsquat #powerlifting #progress #gains

06.01.2022 How long are you willing to work to make your vision come true? #romeroathletics #patient #areyoupatient

06.01.2022 How do we deal with acute pain? - Immediately stop what you are doing - Rest for a minute or 2 (walk around if applicable) - Attempt to locate site of injury (pressure or motion)... - Assess loading capability (determine severity) - If confident, begin inoffensive movement in the area - If pain is absent, continue very light movement - If pain is still present after 3-4 days, seek external assistance How do we deal with chronic pain? - Ensure any previous tissue damage has had time to heal - Seek help from a good therapist (identify issue) - Create stability around the affected area - Identify and correct muscular imbalances - Identify and modify contributing lifestyle factors - Return as much pain-free range as possible - Rebuild faulty patterns that may have lead to injury #romeroathletics #dealingwithpain #acutepain #chronicpain

05.01.2022 Welcome to Technique Tuesday! Today we are working on Band Pulldowns. Should feel: - Lower traps - Lats... - Biceps Shouldnt feel: - Upper traps - Shoulder joint - Lower back #romeroathletics #muscle #gains #techtuesday #bandpulldowns #health #gym #training #squadgoals #thesweatlife #healthylife #athletics #technique #techniquetuesday #inspiration

05.01.2022 Technique Tuesday is here, lets look at the kettle bell goblet squat. What you should feel: - Glutes - Quads... - Abs What you shouldn't feel: - Back - Knees - Calves - Hip flexors - Shins #romeroathletics #techniquetuesday #gobletsquat #getlow #abs #muscles

04.01.2022 How your digestive system responds to the food you eat, and your intuition. #romeroathletics #guthealth #payattentiontoyourgut

03.01.2022 Keep ticking along. #romeroathletics #progress #focus #training #eatwell

01.01.2022 Journaling is one of the cheapest, easiest, and most effective ways to clear the clutter out of your brain and check in with yourself, if you haven’t tried it, why not? #romeroathletics #journal #tryit