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FitTalk With Coach Luis

FitTalk With Coach Luis

Written by: Luis Perez
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I created this to help as many people as possible by interviewing Health, Wellness and Fitness Enthusiasts to have them share their stories! Hopefully listeners can gain some guidance in their journeys as well by hearing the obstacles and challenges others have faced along the way!




Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support.Copyright LTP Fitness & Wellness LLC Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • Monday Morning Brew Series - Burnout at Work... And How Movement Helps You Feel Human Again

    Monday Morning Brew Series - Burnout at Work... And How Movement Helps You Feel Human Again
    May 11 2026
    Hey everyone, welcome back to FitTalk. Namaste, Terima kasih, Ham samnida, Maraming salamat po, Shukran Jazilan, Shukria, Merci, Arigato, muito obrigado, y gracias a toda mi familia que esta escuchando donde quiera que se enquentren. I’m Coach Luis, and today we’re talking about something a lot of people are quietly struggling with… burnout.Not “I’m tired.” Not “work is busy.” I mean that deep, heavy exhaustion that makes everything feel harder than it should. If you’ve been feeling drained, unfocused, or like you’re running on fumes… you’re not broken. You’re burned out. And today, I want to show you how simple movement, not workouts, not routines, just movement can help you feel human again.SECTION 1: WHAT BURNOUT REALLY IS Burnout isn’t a personality flaw. It’s not laziness. It’s not a lack of discipline.Burnout is what happens when your body and mind have been in “go mode” for too long without a real chance to recover.Here’s what burnout often looks like: You wake up tired, even after sleeping. You feel irritable or numb. Your brain feels foggy. You’re doing the bare minimum just to get through the day and things you used to enjoy… don’t hit the same anymore.Burnout is your body saying, “I can’t keep running at this pace.”And the truth is most people don’t realize burnout is a physiological state, not just an emotional one. Your nervous system gets stuck in fight‑or‑flight. Your stress hormones stay elevated. Your brain stops processing things clearly.This is why you can’t “think” your way out of burnout.You have to move your way out of it.SECTION 2: WHY MOVEMENT HELPSNow, when I say movement helps burnout, I’m not talking about crushing a workout or pushing yourself harder.I’m talking about movement as a tool to regulate your nervous system.Here’s what movement does:1. Movement completes the stress cycle. When you’re stressed, your body prepares for action, heart rate up, muscles tense, breathing shallow.Movement gives your body a way to release that built‑up tension.2. Movement increases oxygen and blood flow to the brain. That’s why even a short walk can clear your mind better than staring at your screen for another hour.3. Movement reconnects you with your body. Burnout makes you feel disconnected like you’re living from the neck up.Movement brings you back into yourself.4. Movement creates micro‑wins. When work feels overwhelming, small physical wins rebuild confidence and momentum.And here’s the key:Movement doesn’t have to be intense to be effective.It just has to be intentional.SECTION 3: REFRAMING EXERCISE DURING BURNOUT When you’re burned out, the goal is not to get stronger, faster, or leaner. The goal is relief.So let’s reframe movement into three simple categories:Restorative movement:Walking, Stretching, Mobility, Slow yoga. This is movement that calms your system.Regulating movement:Light strength training, Cycling, Swimming. This is movement that helps you feel steady and grounded.Expressive movement:Dancing, Shadowboxing, Playing a sport. This is movement that lets emotion move through you.Pick the one your body needs today... not the one you think you “should” do.SECTION 4: 60‑SECOND RESET Let’s do a quick reset together, wherever you are.Sit tall.Unclench your jaw.Drop your shoulders.Place your feet on the ground.Take a slow inhale for 4…And exhale for 6…Roll your shoulders back.Relax your hands.Take one more slow breath... in… and out…That’s it. That’s your nervous system shifting gears.SECTION 5: LISTENER CHALLENGE Here’s your challenge for the week:Five minutes of movement a day. Not to burn calories. Not to “work out.” Just to reset your brain.Walk around the block. Stretch your back. Do 10 squats. Dance to one song. Step outside and breathe.Five minutes. Every day. That’s it. Burnout doesn’t mean you’re weak.It means you’ve been strong for too long without support.Movement is one of the simplest, most powerful ways to help your body feel safe again.You don’t have to fix everything today. Just move a little, your body will meet you halfway.Thank you for taking time out of your day to spend it with me and I really do hope you enjoyed today's Monday morning brew series. If today’s message helped you, share it with someone who might need it. Stay present, stay consistent, and keep building the identity you want to live in. Remember that You’re capable, you’re resilient, and you’re not alone in this journey.Be a kind human, let us continue to help, let us continue to lift each-other up whenever possible... and remember that when it seems really dark when things are really tough... look for the helpers and always strive to be the change you want to see in the world... As always, take care of yourself, take care of your body, take care of your mind... I’ll see you in the next episode!Become a supporter of this podcast: https://...
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    9 mins
  • Monday Morning Brew Series - Being Present in a Noisy World

    Monday Morning Brew Series - Being Present in a Noisy World
    Mar 30 2026
    Welcome back! Today we’re talking about staying present in a world that never stops moving… and how movement can help us find our center again. I'm really glad you’re here with me today.Before we dive into this segment of the Monday Morning brew series, let’s just take one slow breath together… In through the nose… And out through the mouth. Alright. Let’s talk about something that’s been on a lot of people’s minds lately: the noise. The news. The constant stream of things we can’t control. And more importantly… how we stay grounded, present, and connected to ourselves in the middle of all that.ACKNOWLEDGING THE NOISEWe’re living in a time where information never stops. Your phone buzzes, the TV’s on in the background, social media is updating every second… and before you even realize it, your nervous system is running a marathon you never signed up for, and listen, it’s not about ignoring the world because that's not realistic. It’s not about pretending things aren’t happening. It’s about protecting your peace so you can actually show up for your life. Because when we’re overwhelmed, when we’re constantly consuming, when we’re reacting instead of responding… we lose the ability to be present. We lose the ability to think clearly. We lose the ability to take care of ourselves. And that’s where today’s conversation comes in.WHAT WE CAN CONTROL There’s a lot happening out there that we can’t control. But there’s also a lot happening in here... in our bodies, in our routines, in our choices... that we can.Here are a few things always within your control:Your breathYour daily habitsHow you move your bodyWhat you choose to consume - mentally and physicallyHow you speak to yourselfThe boundaries you setThe way you show up for your own wellbeing...When the world feels chaotic, these become your anchors. You don’t need to overhaul your life. You don’t need a perfect routine. You just need one or two things that bring you back to yourself.MOVEMENT AS A MENTAL RESETNow let’s talk about movement, not as a workout, not as a punishment, not as a “should”… but as a reset button. think of it as an "I get to do this"... mentality. Movement is one of the fastest ways to bring your mind back into the present moment.Here’s why:It pulls you out of your head and into your bodyIt reduces stress hormonesIt clears mental fogIt helps you process emotionsIt gives your brain a break from the noiseIt reminds you that you’re capable, strong, and adaptableAnd it doesn’t have to be complicated.A walk. A stretch. A few squats while your coffee brews. Dancing in your kitchen. A 10-minute mobility flow. Anything that reconnects you to yourself. Movement is not about burning calories, it’s about coming home to your body.Let’s do something together right now. Wherever you are, sitting, standing, walking, just pause for a moment. Feel your feet on the ground, relax your shoulders, unclench your jaw, take a slow breath in…and a slow breath out… now ask yourself gently: “What’s one thing I can control today?”Not ten things. Not everything. Just one. Hold onto that. Being present doesn’t mean being perfect. It doesn’t mean being calm all the time. It doesn’t mean ignoring the world. It means choosing, again and again, to come back to yourself. To your breath. To your body. To your routines. To the things that make you feel grounded and capable. You don’t have to control everything. You just have to control what’s yours and when you do that consistently, even in small ways, you build resilience. You build clarity. You build a healthier relationship with yourself and the world around you.So here’s your challenge for today:Give yourself five minutes of intentional movement. Not to lose weight. Not to “be good.” Not to check a box. But to reconnect with yourself. Five minutes. That’s it.A walk. A stretch. A few deep breaths while you move your body gently. Whatever feels good.And while you do it, remind yourself: “I’m focusing on what I can control.”“I hope you enjoyed today's Monday morning brew series. If today’s message grounded you, share it with someone who might need the reminder. Stay present, stay consistent, and keep building the identity you want to live in. Remember that You’re capable, you’re resilient, and you’re not alone in this journey. Be a kind human, let us continue to help and to lift each-other up whenever possible... and remember that when it seems really tough, look for the helpers and always strive to be the change you want to see in the world... Until next time, take care of your body, your mind, and your space. Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support.TEAM LTP:My IG: @livetoprogressVoice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️If you would ...
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    7 mins
  • Coach Neil DeRosa shares His Story!

    Coach Neil DeRosa shares His Story!
    Mar 2 2026
    Join us on this episode with my friend Neil as he shares His story from overcoming his struggles with body-image at a young age and being bullied as a kid. How He rocked out in a Cave in Germany and also his transition into running his own Gym. We hope you enjoy this chat!

    His info:
    IG: @derosa.strength
    www.derosastrength.com

    Please leave us some positive feedback if you're enjoying the show and let us know what you would like to hear more of. I hope you enjoy this episode!

    As always, I cannot thank every single one of you guys enough for reading my posts, for listening in and allowing me to do what I love to do, without you none of this would be possible! Link to the Podcast is in my Bio as always.

    Shout-outs!
    @nudjhealth
    @deemed_fit
    @velotricebike



    Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support.

    TEAM LTP:
    My IG: @livetoprogress
    Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽
    Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️

    If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support

    Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.
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    40 mins
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