Tiago Santos - Personal Trainer

Sub 19 - 5km - 3m46/km - 18m54s - Got it baby 💪
So sick 🤒🥵

I’m stilling don’t believe yet, I got it! 💯💪
I’ve dropped down about 40 seconds in 5km in the last 2 weeks.
A month ago I started monitoring my diet again, my calories, and controlling my protein intake. It is sometimes difficult to maintain a high training volume.
I’m actually training harder than never before, sometimes my rest isn’t the best, so in the last few days I’ve reduced a few my training volume and today I did some tests.
The results I got were awesome, this seem suddenly, but I started creating a good habits 15 months ago.

I ll give you a good tip.
The most important thing if you want to create a good habits a get results is to focus on your current starting point, don’t look at whether you’ve done really well before and don’t focus on someone else’s starting point. You can have a reference but don’t make the mistake please, of want to do the same as a person who has been training for 5 years, in your first week of training.

My genetic code isn’t which I wished. So I’m looking up and preparing to track every goal I want through the systems.
Focus on systems rather than results 💯
Pushing my self each week to get better.

Sunday supplement
30 minutes of vitamin D

💯🚀