Introduction

Hi, I'm Johnny, Certified Personal Trainer specializing in hypertrophy, muscle building, aesthetics, and body composition.

I help individuals achieve their fitness goals with a practical, science-based approach that’s both enjoyable and effective. Together, we’ll focus on mastering the fundamentals, applying hard work, and using scalable progressions to ensure long-term success.

Get to Know Johnny: Beyond the Gym

• Hobbies & Interests:

“When I’m not working or studying, I’m probably watching Netflix—especially a good sci-fi, mystery, or superhero movie. I’ve seen all the MCU movies and occasionally rewatch them to relive my childhood.”

• What Motivates Me:

“Growing up with hard-working parents who did everything to provide for me, I’ve developed a strong desire to succeed in my career and business. I care deeply about people, and my passion for fitness goes beyond the physical—I’m always learning more about the body and mind to help others in the best way I can.”

• Favorite Way to Relax:

“I watch UFC and sometimes boxing—probably because I was inspired by Conor McGregor. I won’t miss a good match up.

• Fun Facts About Me:

“I’m 23 years old and grew up in the Rockaways, NY, with parents from El Salvador, and I’m the oldest of two siblings. I’m a Scorpio, like making people laugh and enjoy having deep, theoretical conversations about life or even controversial fitness topics.”

My Fitness Journey

Now that you know a bit about me, let me share my journey into the fitness industry. I grew up playing soccer, swimming, and practicing martial arts. While I enjoyed these sports, I wasn’t a standout athlete—I was just decent. Growing up in the Rockaways, NY, I became a lifeguard due to my swimming background.

During college, I dove into entrepreneurship through network marketing, going all in—dropping out of college, quitting my job, and traveling from state to state. I invested in seminars, Airbnbs, and building a team. After two years of commitment, my team grew to 80+ people, but then everything collapsed, and I lost it all. Feeling like a failure, I spent weeks discouraged until I decided to rebuild myself through fitness.

At the time, I had gained weight and wasn’t exercising consistently. I made a commitment to work out five times a week, studying everything I could—what’s the best split, how does muscle grow, what’s the ideal volume? My passion for fitness grew, and after eight months of consistency, I transformed my physique. For the first time, I had a six-pack, and people noticed. It wasn’t just my body that changed, but my confidence and discipline as well.

Now, with over three years of experience coaching others, I’m proud to help people achieve their dream physiques while changing their mindset and self image.

My Coaching Philosophy

1. High Intensity

High intensity might sound hard and brutal, but in the context of building muscle, it means training with high levels of effort (training close to or at failure). This is non-negotiable in my training approach. Recent research shows that high levels of effort are a significant, and in most cases, necessary factor for building muscle mass. However, this doesn’t mean I push clients to the point of injury or joint discomfort. I work with clients at their current level, and together, we gradually increase the intensity over time.

2. Technique and Training Skill

Proper technique and training skill are critical for muscle growth. Our muscle fibers don’t respond to an external load but rather to the tension experienced with that load. There are many nuances to this, but in simple terms, improving form and technique plays a huge role in muscle growth and strength gains. It’s not just about injury prevention; it’s also about maximizing results. That said, it’s not complicated—most strength training exercises are simple. It’s about training your body to “memorize” specific patterns and adjusting exercises to fit your body’s unique anatomical structure and mechanics.

3. Science and Real-Life Practicality

Understanding what works, backed by evidence, and applying it in real life is crucial. I emphasize the “no B.S.” approach because there are plenty of trainers and educators teaching outdated or inaccurate information. Having made that mistake myself in the past, I take this very seriously. I make it a priority to stay educated and up to date with the latest research. That being said, I don’t consider myself a “science nerd” or part of the science-based lifting community, as I believe people often get caught up in debating minor details. There are still many concepts that are theoretical and require further testing.

I also understand the importance of making fitness fun and practical. It doesn’t always have to be the most “optimal” approach by scientific standards—what matters most is that you enjoy the program and can stick to it.

4. Momentum

Momentum is key to producing results. This principle has worked for decades and is often used in sports. Athletes accumulate “easy” wins before increasing the challenge. How do I implement this into my coaching? First, we set short-term goals and action steps that align with your current abilities. As you accomplish these goals, momentum builds, significantly increasing your chances of long-term success.

5. Developing a New Self

This is undoubtedly the most important principle. Behavior change is one of the toughest challenges we face, but it’s entirely doable. I used to struggle with consistency and eating nutritious food, so I understand how challenging it can be. Communication is key in this process. During our check-ins, we’ll focus on practical actions and behaviors that fit your current lifestyle. Together, we’ll set action steps that make the most sense, and I’ll provide you with the information and support you need to succeed. I’ll also challenge any limiting beliefs or behaviors that may be holding you back. Ultimately, it’s up to you and your commitment to yourself to be open and embrace change.

Client Testimonials (Key Quotes)

Client: Christina

“Johnny is patient, non-judgmental, and quick to adapt exercises when needed. His encouragement has boosted my confidence in the gym.”

Client: Mathew

“Johnny’s structured approach helped me set goals, lift safely, and build muscle responsibly. I’ve seen significant progress.”

Client: Shub

“Johnny genuinely believes in you, even when you doubt yourself. Training with him has been life-changing.”

Client: Joe

“The accountability Johnny provides has been a game-changer, keeping me consistent and motivated.”

Client: Ajay

“Johnny is more than just a trainer—he’s a friend who checks in and keeps me accountable. The results speak for themselves.”

View Client Success Stories

Why Choose Coaching With Me?

1. Expertise

I specialize in hypertrophy, aesthetics, and body composition, helping you build muscle while improving your overall quality of life.

2. Technique & Skill Development

I use biomechanics and functional anatomy to perfect every movement, ensuring you get the most out of each exercise.

3. Intensity & Effort

Each session is high-intensity and pushes you to your limits safely and effectively.

4. No B.S. Programming & Nutrition Plans

My programs are customized to fit your unique goals and lifestyle, combining practicality with long-term results.

5. Ongoing Support & Accountability

I’m available to answer questions, provide regular check-ins, and keep you on track throughout your fitness journey.

The Coaching Process

1. Initial Consultation

We’ll discuss your training history, goals, and obstacles to build a solid foundation.

2. Roadmap Call

We’ll establish clear goals and create a personalized action plan, including training and nutrition.

3. Training Program & Nutrition Plan

You’ll receive a fully customized plan tailored to your specific needs.

4. Session Tailoring

Each session will be fine-tuned to ensure progress, technique improvement, and long-term success.

5. Regular Check-ins

We’ll track your progress, adjust your plan as needed, and ensure your habits align with your goals.

6. Continued Programming

Your program will evolve every 4-8 weeks, based on regular assessments and progress.

Who’s it For?

I work with busy professionals and entrepreneurs.

For Men (Ages 24-50):

I work with men looking to increase muscle size, achieve a six-pack, or improve underdeveloped muscle groups. Whether you want to look great in a suit or on the beach, I’ll help you achieve a confident, V-taper physique.

For Women (Ages 24-50):

I work with women who want to tone, build muscle in their glutes and legs, achieve an hourglass figure, or focus on overall body composition. Whether it’s for a wedding, event, or simply to feel your best.

Where Do I Coach?

54 W 39th St, 3rd floor, New York, NY 10018

Other locations may be available—please contact for more details.

Frequently Asked Questions (FAQs)

Online Coaching

Q: How do online coaching sessions work?

A: For online coaching, I provide personalized workouts through the Kahunas platform, where you can track progress, view exercise videos, and submit videos for form analysis. We’ll also have regular check-ins (bi-weekly for Standard Online Coaching, weekly for Premium Online Coaching) to assess progress, make adjustments, and ensure you’re on track.

Q: What equipment do I need for online coaching?

A: We can work with whatever you have! Whether you’re training in a fully equipped gym or at home with minimal equipment, I’ll design a program that suits your available resources.

Q: What’s the difference between Standard and Premium Online Coaching?

A: Standard Online Coaching provides customized programming and bi-weekly check-ins to keep you accountable, while Premium Coaching includes weekly check-ins, in-depth nutrition and habit coaching, and more virtual support to help you stay on track with your goals.

Q: Do I get nutrition guidance with online coaching?

A: Yes! Both Standard and Premium Online Coaching include a custom nutrition plan tailored to your goals, whether it's muscle gain, fat loss, or maintenance. Premium Coaching also includes in-depth nutrition and habit coaching to help you build sustainable eating habits.

Q: Can I switch between packages if my needs change?

A: Absolutely! You can upgrade or downgrade between Standard and Premium Online Coaching, or switch from online to in-person training, based on your evolving needs.

Q: Can I train with you virtually from anywhere?

A: Yes! I work with clients all over the world through online coaching, using the Kahunas platform for program delivery and video analysis to make sure you’re always progressing, no matter where you are.

Q: What is the Kahunas platform?

A: The Kahunas platform is an all-in-one coaching tool where you’ll access your personalized workout plans, nutrition guidelines, and progress tracking. It also allows me to monitor your progress and adjust your plan as needed.

In-Person Coaching

Q: How do in-person sessions work?

A: In-person sessions are either 60 or 90 minutes, depending on your chosen package. During the session, we’ll focus on form, technique, and personalized exercises based on your goals. Each session is tailored to your needs to ensure steady progress while maintaining safety.

Q: What’s the difference between the 60-minute and 90-minute in-person sessions?

A: The 60-minute session is designed for efficient, focused workouts that get you through a complete routine in a shorter time frame. The 90-minute session offers a deeper dive into technique, more advanced programming, and additional focus on form and skill development, perfect for those who want extended attention and detailed coaching.

Q: Can I switch between 60-minute and 90-minute sessions?

A: Yes! You can alternate between 60 and 90-minute sessions depending on your schedule and training needs.

Training Approach and Philosophy

Q: How will you tailor the program specifically to my goals and body type?

A: I’ll customize the program based on the specific aesthetic you want to achieve, such as developing a V-taper or improving other areas where you feel “underdeveloped.” I’ll evaluate your current physique, identify muscles that can be enhanced for a more proportionate look, and create a program that targets those areas. Additionally, the program will incorporate any specific goals you have (e.g., bench pressing 225 lbs, doing 3 pull-ups), as well as exercises you enjoy. I’ll also fine-tune exercise selection and execution to match your body’s mechanics for optimal results.

Q: How long will it take to see noticeable changes in muscle size and body composition?

A: This depends on factors like your training age, genetics, adherence, and behaviors outside of our sessions. If you follow my instructions closely, have average genetics, and are within your first 2 years of consistent training (with a comprehensive program and proper recovery), you should see noticeable changes within 3 months.

For muscle gain, the standard is around 2-3 pounds per month for males and 1-2 pounds for females in the first two years of proper training. Afterward, progress may slow to about half that rate. For fat loss, expect to lose 4-8 pounds per month, depending on your starting point and goals.

Q: What if I don’t have access to a gym—can I still achieve hypertrophy with home workouts?

A: Yes, you can absolutely achieve hypertrophy with home workouts. However, for optimal results, I recommend either gaining access to a gym or purchasing equipment. While bodyweight movements can be effective, they have limitations, and I’ll set the expectation that some equipment will be necessary for the best outcomes. If you're only interested in bodyweight training (such as calisthenics), I am not a specialist in that area, and you might benefit more from working with someone who focuses on calisthenics specifically.

Q: Do you work with clients who aren’t focused on body composition or muscle growth?

A: Absolutely! If your main goal is to improve your overall quality of life, health, or longevity, I can help with that. These goals can be achieved alongside body composition improvements. If you’re more focused on a specific sport, cardio training, or powerlifting, a specialist in those areas might be a better fit.

Q: Do you only train for hypertrophy, or do you also focus on strength training?

A: While my focus is on hypertrophy (muscle growth), you’ll definitely get stronger in the process. Strength comes from practicing specific movements and exercises. As we work on progressively increasing the challenge in certain movement patterns, you’ll build strength. If your main goal is to get really strong in one-rep max lifts like bench press, deadlift, or squat (like a powerlifter), a strength specialist might be a better match. That said, I’ve worked with many clients who wanted to get stronger while focusing on muscle growth, and we’ve made that happen!

Q: How will you ensure I'm using proper form to avoid injury and maximize results?

A: Training tempo, active range of motion, breathing, bracing, and alignment, and if necessary, I will use cues, anchors, and/or anything else to enforce proper mechanics. I also may use drills to enforce muscle memory and develop your awareness. With consistent practice and proper cueing, you will strengthen neuropathways to essentially memorize the movement—this is called motor learning. In short, this all sounds complicated but it's fairly simple and is not that hard; we just need to be consistent and teach your body efficient movement.

Q: How do you determine the right balance between resistance training and recovery?

A: It varies based on a person's lifestyle (e.g., if they work a busy and demanding job like construction or are sedentary). I also consider the person's training age. Lastly, I look at sleep and stress. So first, I determine all the physical demands in your life right now; secondly, I evaluate your training age; and lastly, your sleep. From there, I can make an educated and well-designed program to optimize your stimulus and recovery, and we will make improvements to your recovery to optimize our results and increase the training stimulus.

Q: Do you incorporate cardio into our sessions?

A: If the main goal is body composition and hypertrophy, we will primarily focus on resistance training during our sessions. Cardio is not necessary for body composition changes, but I will program it as a tool to burn calories and improve cardiovascular health, which you can do outside of our sessions. If you have specific cardio goals, we can also incorporate it into our sessions. The key is balancing both, depending on your personal objectives.

Q: What if I run marathons or 5Ks?

A: If your main goal is building muscle and you also run marathons or 5Ks, we’ll need to find a balance. To see major changes in muscle growth, you may need to cut back on running a bit. We can set up a plan that includes both resistance training and running for body changes and slight improvements in your running. But if marathon training is your top priority, I can’t guarantee big changes in muscle growth, and I would recommend focusing on one or the other.

Q: What about mobility, stability, and functionality?

A: Mobility is basically how freely and efficiently your joints move—think of it as the range of motion of a joint. This is something we naturally work on in resistance training. If you need to improve mobility for pain-free or better exercise form, we can focus on it, but it doesn’t need to be a separate kind of training like it’s often made out to be. Stability and functionality are also misunderstood concepts. If your goal is to improve how you move and feel in daily life, resistance training, building muscle, and improving cardiovascular health will have a much greater impact than focusing on isolated mobility or stability exercises alone.

Q: How is this different from generic online programs?

A: Online programs can definitely work, but I’ve found that most people struggle with optimizing them. They often end up conflicted, hopping from one program to another, and eventually questioning everything about their approach—leading to analysis paralysis. The difference with my coaching is that I educate you throughout the process, evaluate your body’s mechanics to design a better exercise program, and ensure proper execution. Additionally, I address one of the biggest struggles most people face: behavior change and consistency. This is often why people who buy online programs don’t see results—they’re still held back by limiting behaviors and beliefs. My coaching helps you break through those barriers and stay on track.

Progress and Results

Q: What kind of results can I expect?

A: Results vary based on your goals and commitment, but clients who follow the program consistently often see improvements in muscle tone, strength, body composition, and confidence within the first few months. Long-term clients often experience significant transformations.

Q: How will you track my progress, and how often will we reassess my goals?

A: We will use a comprehensive training app to track and log your workouts in session. You will also have access to use it on your own. We will track metrics weekly, and in addition, you will have bi-weekly nutrition and recovery coaching via virtual or in-person sessions separate from our in-person sessions.

Q: What happens if I plateau and stop seeing results? How will you adjust my program?

A: Firstly, we will evaluate your recovery and variables outside of training, as these are often underestimated. Secondly, I always make macrocycle changes every 4-6 weeks and am constantly checking on our program and progressions, so it is unlikely you will heavily plateau. If you do actually plateau, I'll consider changing exercise selection and volume to ensure our adaptations are being met.

Q: What if I don't see progress?

A: Lack of progress is unlikely if you’re following the plan and recovery protocols. You should notice improvements from session to session or week to week. If you go off-plan or make adjustments on your own, it could slow your progress. More often than not, the issue comes from underestimating factors like sleep, nutrition, and stress. If you are honest and committed to the plan and goal, we will identify the problem and solve it to get you back on track.

Commitment and Expectations

Q: How long do I need to commit?

A: It’s best to commit for at least 3 months to see real progress. Muscle growth takes time, and genetics can play a role in how quickly you see results. I’ll always set realistic expectations, but success depends on your dedication. If you’re not meeting your goals, we’ll need to evaluate your commitment to the process. Most people stick with it until they reach their goals and develop the skills they need.

Q: What kind of commitment do I need to make in terms of time and effort?

A: At least 3 hours a week of training minimum. Nutrition and sleep behavior changes—the time and effort vary by individual, but my goal is for you to succeed, so I will not layer behavior or lifestyle changes that don’t suit your current lifestyle and priorities. We will take the most practical changes and take it one step at a time if we have to, but we do need to make sacrifices and changes—that is up to you, and I will hold you accountable to it.

Q: How will you help me stay motivated and accountable to my goals?

A: Results, momentum, check-ins, 24/7 support, and you have free access to all my content online. I have really made it simple for you to get the results you want—you just need to commit and follow through with the intentions and actions we set.

Q: What happens if I miss a session or have a busy schedule—how will you help me stay on track?

A: I understand if you are busy or have a busy week; however, I do set the standard high, and I will hold us accountable to being consistent with our training frequencies. If there are days where you cannot make it, then we simply adjust the following week, but I am always holding us accountable to our commitment.

Specific Conditions and Special Circumstances

Q: What if I have an injury or a specific medical condition?

A: We’ll start with an assessment to understand your limitations, and I’ll create a safe, customized program that works around any injuries or conditions. Your health and safety are always the priority.

Q: What if I have joint pain? Can we still train, and how will the coaching process work?

A: If you’ve been diagnosed with pain, you must be cleared to train by your doctor before we begin. Once cleared, if you experience some pain during training, we will adjust exercise selection and execution to help alleviate discomfort. While I cannot prescribe treatment for pain or injuries as it’s outside my scope of practice, I’ve worked with many clients who had joint pain, and we were able to train pain-free and achieve amazing results. Additionally, I’m happy to collaborate with any physical therapist you’re working with to ensure we are addressing the pain effectively while making progress.

Q: What if I have no prior fitness experience?

A: That’s completely fine! I’ve worked with many beginners, and we’ll tailor the training to your starting point. There’s a learning curve, but as long as you stay consistent and follow the plan, you’ll develop solid habits and skills over time.

Q: What if I travel often?

A: If you travel frequently, it’s important to know that consistency may be more challenging, but it’s still possible to make progress. I’ll ensure you have access to a personalized plan to follow during your trips, but it will require commitment to stay on track. Our sessions will give you the knowledge and skills to train independently, and I’ll provide recovery protocols to support your goals while traveling. However, progress may be slower if travel frequently disrupts your routine.

Q: How will this training program fit into my lifestyle, especially if I travel or have a hectic work schedule?

A: I understand that many of my clients are busy professionals, business owners, or parents with demanding schedules. Fitness may not always be your top priority, but you can still make progress. The key is adjusting expectations based on your available time and making the necessary lifestyle changes to fit fitness into your life. We’ll work together to tailor a program that works around your busy lifestyle, but it will require some sacrifices and behavior changes to achieve your goals.

Nutrition and Supplements

Q: Do you offer meal plans or just general nutrition guidance?

A: I do offer meal plans, but I’m not a registered dietitian. My meal plans are expert recommendations based on my experience, not medical prescriptions.

Q: Will I need to use supplements to reach my goals, or can I achieve results without them?

A: No. You can accomplish them without it; however, I will have highly recommended supplements that are inexpensive to maximize your results.

Miscellaneous

Q: How will our specialization in hypertrophy or body composition affect my health and longevity?

A: Building muscle and strength is one of the best things you can do for your health and longevity. Hypertrophy training, or training to build muscle, plays a major role in improving overall health. The key is balancing this with proper recovery, stress management, and incorporating movement and cardio to maximize your well-being. In fact, resistance training designed for muscle growth is one of the most effective ways to enhance your physical health and longevity.

Q: How do I know if one-on-one coaching is right for me?

A: Ask yourself this: Are you tired of where you’re at right now? Are you tired of feeling uncomfortable in your clothes? Not showing up to the gym? Working hard but seeing no results? If the answer is yes, then it’s probably time to take action and make a change.

Q: What if I don't see progress?

A: Lack of progress is unlikely if you’re following the plan and recovery protocols. You should notice improvements from session to session or week to week. If you go off-plan or make adjustments on your own, it could slow your progress. More often than not, the issue comes from underestimating factors like sleep, nutrition, and stress. If you are honest and committed to the plan and goal, we will identify the problem and solve it to get you back on track.

Ready To Get Started?

If you're ready to take the next step toward achieving your fitness goals, feel free to reach out with any additional questions or to begin your personalized coaching journey!