What service do you provide?

Obecinco Exercise is an accountability fitness program designed to create a healthier brain, an enhanced body, one that is capable of a wide range of movements, and a new self identity through the implementation of small, daily routines and habits. With the guidance of a mentor, someone that will be there to challenge you and help you navigate through tough days, this exercise platform will act as a catalyst of growth, helping you become stronger, not just physically, but also mentally and emotionally. As human beings, we thrive when we commit to doing hard things everyday. The challenging fitness movements presented within this platform will create a healthy stress on the body. By putting our body through intense workouts, our brain changes for the better: new neural connections are built, our mind becomes more clear, and we experience higher levels of relaxation and enjoyment. We monitor three key aspects of lifestyle: mapping out weekly fitness workouts, creating meal plans around simple foods (single ingredient), and implementing an optimal sleep routine. By focusing on these simple daily rituals, the brain begins to experience the gift of clarity, while the body simultaneously starts to feel stronger. Our mission is simple: by focusing on daily movement and working through challenges together as a team, we can create a more resilient version of ourselves and experience life with a new sense of wonder.

Frequently Asked Questions (FAQ)

What are the daily routines that I will be completing everyday?

The platform is structured around three aspects: exercise, nutrition, and sleep. Every week, the aim is to engage in an intense exercise for at least 20 minutes per day, four days out of the week. Rest days are vital for the body to recover, so it is necessary to allow the body and mind time to heal from the physical stress of the workouts. Workouts may be more cardio intensive or can lean towards weight lifting and isometrics depending on your preference, but our aim is to keep your body moving throughout the week and challenge a variety of muscle parts. The meal planning is based on eating simple foods that are single ingredient in nature. You have autonomy over what you want to consume, but fresh fruits and vegetables and healthy forms of protein, like meat and eggs, are commended. We will track everything that you eat and drink, and will make necessary changes along the way. Finding a solid sleep routine that works with your schedule is critical for optimal health. Cutting off screen time and getting to bed a few minutes early are a few strategies we can implement to optimize your sleep.

Is ongoing support provided?

Absolutely, we offer continuous support to ensure you stay on track and are motivated to pursue the daily goals. We will communicate with you via text, voice memo, or phone call on a daily and weekly basis to make sure you have the tools and encouragement to not only complete the course, but gain the skills and mindset that will be invaluable in other areas of life. You can expect either a text message, a voice memo, or a phone call six days out of the week as way of maintaining quality communication throughout the duration of the program.

What physical exercises will I be performing?

In terms of designing workout plans, we will collaborate to find exercises that will challenge you physically, while also enjoying them at the same time. Having a high degree of autonomy when it comes to you choosing the right workout is not only important, but also creates sustainability. If you love swimming and dancing, for example, both are awesome ways of getting your heart rate up, and they are also activities that may bring you more joy in life. If you are unaware of which exercises fit you best, we have a blueprint to follow. These activities are pillars of long term fitness: push ups, pull ups, jumping (sprinting), and isometrics. All four of these physical activities are forms of resistance training, which plays a major role in optimizing brain function.

How will my sleep routine be adjusted?

In order for your brain to clear out waste, it needs quality sleep every night. Therefore, we will aim to get a minimum of 6 hours of sleep per night. In accomplishing this, we will have you cut back on screen time before bed, implement a short body flow exercise to destress and relax the muscles, and have you go to bed 10 minutes earlier than your normal bed time for every week of the program (by week 6 of the program, you will be going to bed one hour earlier than your normal bed time). Keeping the room dark by removing any sources of light is also key to deeper sleep. The purpose of this new ritual is for your body to feel well rested and to eliminate the aches and pains that you may be experiencing while waking up in the morning. During sleep, beta amyloid is cleared out, memories are consolidated, and our energy is restored. While we rest, our immune system can go to work, helping prevent us from getting sick. We tend to be in a better mood when we get quality sleep.

What are the fitness program options?

Two fitness program options are available. The first and shorter option is Lane 1. Lane1 (70 days for $600) is designed for those ready to hit the ground running and are committed to executing on the daily and weekly activities in regards to exercise, nutrition, and sleep routine. The second option is Lane 2. Lane 2 (100 days for $800) is made for those that may want more time to master the basics and gain a better understanding of what exercises may be more fun for them, and what meal plans will be a better fit for their lifestyle. Both program options involve daily and weekly accountability calls and texts, but the initial pace of Lane 2 is slower than Lane 1 to allow for more time to master the fundamentals. Deliberate iterations of a particular exercise or routine tend to generate significant improvements over the long term.

Will we be keeping track of the food I eat everyday?

Yes, we will work together to see what foods you currently enjoy eating and find ways to add new meals that will help your body grow stronger. Although we will not be counting calories, we will monitor what foods you eat to see what changes need to be made to optimize your health. Ultimately, you will have the autonomy to choose what foods work best for you, but a heavy emphasis will be placed on cutting out processed foods and sugary drinks, and moving towards eating single ingredient foods that will give your body the clean nutrients it needs to function properly. Fresh fruits, vegetables, protein sources (eg. fish, grass fed beef, turkey, etc.), and other simple foods are a few examples of the meals that will be recommended. What you decide to fuel your body with is ultimately your choice. But when it comes to nutrition, keeping foods that are fresh and simple tend to be best for our body.

How do I get started?

To begin, simply reach out to us through our contact form. You can email us (email: jobes321@gmail.com) or shoot us a dm on Instagram (@obecinco). Taking the time to understand your needs and who you are is important to us, which is why a zoom video meeting would be ideal. A discovery call will be scheduled, where we will meet up for 30 minutes (via zoom video) to see if this platform will be a solid fit for you. We will discuss the general layout of the program, the communication and accountability style, and what things you want to focus on while we work together to improve your overall wellness (and more importantly, who you want to become along the journey). During the video chat, you can ask any questions that will help provide more clarity about our services.

What simple exercises will be the foundation of this program?

The foundation of building a strong body involve the following movements: push ups, pull ups, jumping (sprinting), and isometrics. All of these activities are simple forms of resistance training, which has been shown to increase neuroplasticity and improve overall brain health. During isometric training, the muscles do not lengthen or extend but the stress of holding the position causes the muscle to fatigue over time, which can help them grow stronger. Whether it is a plank, a wall sit, or a leg lunge, the muscles will contract when placed under tension and this will help target weak areas of the body while improving overall range of motion. Forms of resistance training (eg. isometrics, push ups and pull ups, and isometrics) have shown to boost metabolism, increase bone density, improve cardiovascular health, while also reducing inflammation and boosting brain function.

About Me

As an athlete for most of my life, movement was always a major part of my everyday life. Whether it was walking, jumping, or sprinting, exercise was a way for me to not only strengthen my body, but also a way for me to release negative thoughts and gain confidence in my mind. Everything changed in my early thirties when I experienced a disc herniation that left me in excruciating pain. Months went by as I worked tirelessly at my job inside the operating room, but I felt like surgery was my only option to get the sciatic pain to dissipate from my body. Two months after undergoing a lumbar microdiscectomy, I re-herniated the same disc in my lower back. The pain was unbearable. My nervous system was complete shock. My body was breaking down and my mind was suffering. I knew my life would never be the same.

If something was going to change, I knew that I needed to be the catalyst of the this transformation.

I had to adopt a new mindset and lifestyle in order to create a stronger, more functional body, that could adapt to the challenges that lie ahead of me. Although I was desperate for massive pain relief from the sciatic pain caused by the disc herniation, it would be through small, deliberate movements performed on a consistent basis that would lead me on this healing journey. What I discovered over the course of several months surprised me, however. When I decided to let go of trying to control every aspect of my life, and started falling in love with enjoying the process of showing up and putting forth the focused effort, mentally and physically, the best results I received were not external but internal: my body was slowly starting to heal itself and my mind became sharper. Over time, through intentional daily repetitions (exercise, proper eating, sleep routine), my brain began to see things more clearly, my self esteem and confidence started to grow, and the negative, depressive thoughts subsided as my body and mind simultaneously began to relax.

As I challenged myself to do hard things each day, my brain felt a sense of progress and my body simply felt good. Over the coming months, as I continued my daily exercise regimen, I could see how this physical routine was having a positive ripple affect in other areas of my life: my study habits started to yield improved results when it came to classroom grades, I was able to focus more clearly and was retaining information at a more efficient rate, and I was having amazing social experiences with my friends playing beach volleyball while also going out to bars and restaurants, not needing to consume alcohol in order to have an unforgettable night.

I grew up in the wonderful city of Philadelphia, and made my way to the west coast and landed in beautiful San Diego. As the fifth son in a household of six boys, I love spending time with family and friends, and owe much of my joy to the great people in my life. I love playing beach volleyball and swimming in the beautiful Pacific Ocean, two activities that help me feel grateful for being alive and free.