or-training

[or-training]

Xander Cage #TripleX ❄️ 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ColdBallsHotChocolate (at Le Super Megève) https://www.instagram.com/p/B7tl8EwgywP/?igshid=1l1ssbr0fkypt

[or-training]

Hold up, hold up, let me take this call real quick. 🏴󠁧󠁢󠁥󠁮󠁧󠁿 🇬🇧 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #London #InfluencerShitOnly (at Bond Street, London UK) https://www.instagram.com/p/B7lu_QigVg8/?igshid=txw63hfl1ewt

[or-training]

2.5 years after ... it’s been real @midtownweston ✌🏽 Grateful for so many moments and friendships that were built here, and grateful for all of you who trusted in me and rode by my side! 💙. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Time to fry other fish 🐟 and say “see you soon”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll keep you all posted... I’m coming back soon 😉👊🏽. All love. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [P.S. Gracias totales y todo el amor del mundo a mis chicas bellas, las de SIEMPRE, ustedes saben quienes son 😘🙌🏽 Las quiero.] (at Midtown Athletic Club in Weston, FL) https://www.instagram.com/p/B5srBRmAFiq/?igshid=ze7ffzifgmnu

[or-training]

One of the important lessons I’ve learned in life is that this caption stopped making sense when it got ‘inspirational’. 🙄 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Live and work smart/hard for the freedom of doing the shit you like without asking anyone’s permission. The opportunities are out there, but ignorance is a blindfold. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #TravelTayta #MajesticAF #Paris (at Musée du Louvre) https://www.instagram.com/p/B3-ulicgbiD/?igshid=1071nhfz1lel2

[or-training]

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Barbell Inverted Rows (with semi circular eccentric ... what?? 🤯🤔) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These days I gotta keep it EXTRA Spine Friendly because I’m still in pain, therefore I’m avoiding heavy loads on the lower back and loading frontal and transverse planes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s a good Back Friendly Row Alternative with a little twist: the semi circular motion to get an extra Lat Stretch and scapular movement for more work done 😉😎. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I got you. #ORTraining #TaytasComeback (at OR Training Gym) https://www.instagram.com/p/B34wh2WAPMO/?igshid=1x0zu9xuatbyd

[or-training]

Cool Story behind these pics. Allow me to elaborate: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 20 minutes before these pics were taken the Palace and the gardens were FULL of guests: packed! But then a really strong rain shower forced everyone to take cover and go inside somewhere. People started running out like a bull stampede, pushing each other on their way out and getting soaked at the same time. The tour day was over. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fast Forward to these pics: there were probably 50 people left out of the hundreds that ran away and left. Only a few of us got to experience and FUCKIN RAINBOW over the Palace of Versailles‼️ Now that’s something you don’t see everyday 🙌🏽. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Moral of the story - all cheesyness aside - is that as long as you have a clear north you’ll see the sunshine, but not before it really pours. You will see people beside you quitting, discouraging you because they can’t or don’t want it bad enough, and you might even feel that you are walking in the wrong direction at times, only to find that it was the right direction after all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #TaytasComeback #Versailles #France #Eurotrip #ImOffended #Vegan (at Château de Versailles) https://www.instagram.com/p/B3sszNMA2_e/?igshid=mgs4kywbn9kc

[or-training]

Injured but still working. My biggest battle - besides the pain - is with my mind. I understand why people give up, I really do. 🏴‍☠️ It is TOO EASY to let yourself go. 🏴‍☠️ Life happens and when there is pain then the single thought of exercising feeds that pain. 🏴‍☠️ The easy ways out are excuses or self-pity which could also lead to binging on different vices to fill those voids. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The hardest part for me is the pain caused by thinking of what I love the most: MOVING and being a f**n super human and seeing myself performing at a 1%. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But the DIFFERENCE is made by SHOWING UP, every day and one day at a time! Don’t be a coward, there is a BIGGER reason above ALL for being HEALTHY, you name it: Family, Friends, Dependants, Freedom, etc. Stop being a little b***h. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #Comeback #ToughLove #MyRehabLookLikeYourWorkout (at OR Training Gym) https://www.instagram.com/p/B2pDbowAPwQ/?igshid=1145unw4gpkso

[or-training]

Putting in the (rehab) WORK❗️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I did these exercises grouped in the exact same order this morning: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▫️ Vid 1: 1/2 Kneeling Banded Paloff Press with hip abduction cue against box. Goal is to facilitate integration of full body tension. ▫️Vid 2: Barbell Bench Press with slow tempo. Made sure I was completely stable with a comfortable load (to prevent engaging lower back and compensations). Who said you can’t lift when you’re injured?? 🤔 ▫️ Vid 3: Alternated Waves with Battle Rope. Why? Not intended as an instagram show-off but as a demand for posterior chain activation and spinal rotators to stabilize the position. ▫️ Vid 4: 1/2 Kneeling T-Spine rotations + hip adductor. Getting some mobility in shoulders and upper body + lower body stabilization. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #WorkForYourWellness #TaytasComeback (at OR Training Gym) https://www.instagram.com/p/B1byb98J2ga/?igshid=1ozjveq5um078

[or-training]

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#SciaticaSeries ♻️⚠️ — Recently I’ve been experimenting with TOLERABLE MOVEMENT PROGRESSIONS ☝🏽 and this one is a really good “hip opener”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔺 The floor allows you to maintain hip rotations (external and internal) and your body is moving relative to your hip position while you perform thoracic spine rotations. 🔺 I try to squeeze in a few “micro mobility drills” during the day for 1-2 sets each time especially after los periods of sitting down. 🔺 After that... FREEDOM OF MOVEMENT... re-educating my body with the positive message that we are only getting better every day! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #TaytasComeback (at Midtown Athletic Club in Weston, FL) https://www.instagram.com/p/B1L-yxjA3Pg/?igshid=j45cx70iccaz

[or-training]

My rehab may still look like a workout 😎. Been away from the IG game but putting in the pain/time/sweat to get better every day from #sciatica (due to herniated disc). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve been introducing more and more tolerable movements and exercises into my rehab workouts and staying away from my favorite loaded compound lifts until I build that capacity back over time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So far I’ve been keeping loads at a 30%-40% and doing at least one mobility drill in between sets like in the videos. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #TaytasComeback (at OR Training Gym) https://www.instagram.com/p/B1KziRgAt_p/?igshid=69jpc9kyuk8k

[or-training]

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SCIATICA SERIES — Decompression of the Spine 🙌🏼. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mild and CONTROLLED traction of the spine may help you relieve symptoms of nerve impingement and stenosis opening up some space between your facet joints. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔺 Some people will do better with slight flexion and others may even do better with extension depending on the cause of pain. 🔺 Pull-ups are a great - advanced - progression for decompression ☝🏽👌🏽. 🔺 Make sure you control lumbar curve meaning: NO hyperextension AKA “Influencer Butt” ®️. 😂 🔺 Tension on core and shoulders: stretch your lats and abs. Don’t just “dead hang”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A week ago just thinking of a pull-up gave scared me of having excruciating pain. Now they’re back as part of my recovery and keeping some gains! 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Small Victories = PROGRESS. Hope this helps you! 🙏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #TaytaIsComing (at Midtown Athletic Club in Weston, FL) https://www.instagram.com/p/B0ZBSXVHAIC/?igshid=1s0a1zfu38ewh

[or-training]

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Sciatica Series — Week 5 of Recovery 🚑🚀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔺 Try this stretch, The Bretzel to get FULL benefits of rotation while stretching glutes and hip flexors. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve already posted this stretch a few years back, but today I NEED it. Hit it with a few “reps” and deep breathing... relax into that stretch and give your Nervous System a break... give it the message of “We’re SAFE here” with some TLC. 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are dealing with Low Back Pain, Sciatic Nerve Pain or any herniated discs you may wanna stick around through this process or recover with me 😉. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #TaytaComeback #MusicAintMine (at OR Training Gym) https://www.instagram.com/p/B0XOwI5lJpx/?igshid=1th5sngi12pht

[or-training]

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It’s been a very odd month with an unexpected injury (Sciatic Pain). Weeks of barely being able to walk, screaming in excruciating pain while performing regular tasks ie. walking, sitting, putting on shoes and socks and standing up, etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve had support from many that have seen this painful situation and I’m grateful. I haven’t kept it a secret but I never let it define me and get stuck in “the comfort of pain”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve found some truly amazing silver linings from this “Call to Action” (aka. Injury) that I will share in the next few days for ANY of you that are going through PAIN every day and every moment of your life. In many cases PAIN IS A CHOICE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Choose wisely 🤓☝🏽. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [Now Try these rotations and start releasing tension on your lower back by working your neck and shoulders 😉.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #ComingBackSoon (at Midtown Athletic Club in Weston, FL) https://www.instagram.com/p/B0OXk0cAlKb/?igshid=xiez6xufg21d

[or-training]

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Rehab Mode 🤕😢🚑. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ After a week of incremental excruciating Ciatic Nerve pain running from my left glute, burning sensation at any minor hamstring stretch and numbness in my foot due to a serious short piriformis syndrome I’ve come to do some rehab work in the pool to minimize impact and propioceptive demands, and induce some muscle relaxation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Translation: My whole left lower body has been hurting worse than a tooth ache making it impossible for me to BE myself. The cause is a small muscle in my ass called piriformis. That f**er is shortened possibly due to excessive driving and an adductor sprain that I ignored after a soccer match months ago. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Due to loads of work I haven’t been able to workout and lift as much as I’m used to. I’ve chosen otherwise and I’ve cut down on overall volume and intensity for maintenance purposes. And STILL managed to aggravate this pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, takeaways: 🔺 Pain sucks and has to be understood as part of the process. Be patient but take actions. 🔺 I’ve felt my best when heavy lifting. Loading is not the culprit itself: it’s loading under a faulty pattern (ie. my previous adductor injury). 🔺 Pain is a humbling experience and it always leaves you with something to learn. I will come back stronger and wiser from this setback. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #BOOM #ORTraining #ComeBackTayta (at Broward County, Florida) https://www.instagram.com/p/BzL4Y1BFvlW/?igshid=qr720ydinbvz

[or-training]

I’ve been laying low for a few days without thinking about social media “engagement”, “likes” , “views” , etc. (And it’s been awesome 😎✌🏽) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve been focused on building new bridges and strengthening the current ones, for opportunities are not a matter of good luck but a matter of what you attract. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll be back shortly with the usual training content and sharing more stories outside the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ P.S. Warning ⚠️ : you may get offended because truth hits hard 🤷🏻‍♂️ #SorryNotSorry ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #ReBranding (at Florida) https://www.instagram.com/p/ByQgUMWlWfP/?igshid=18onqg4qnjwi4

[or-training]

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Un picadillo con mi causita @aureliosfigari #FutTennis ⚽️ 🎾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ El fino y el rústico... quién es quién? 👀 😛 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining (at Weston Regional Park) https://www.instagram.com/p/Bx3iQawFG4c/?igshid=1ytodg1fh67d

[or-training]

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You want burn? You got it 🔥 🦵🏽 🔥! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) Hold on lightly to a post or fixed structure. Enough to take away the instability component. 2) Do lunges where only your back knee hits the floor and you use ONE LEG to come up. 3) #BOOM ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ORTraining #Focused #NoFomo (at OR Training Gym) https://www.instagram.com/p/BxoAzVwAPlw/?igshid=jhhjhfg6jak3