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Armando Sernas | Strength Coach

@armando.frq

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I built Frequency Lift Club for the people who never vibed with the trends.

You don’t need a 5am run club to prove you’re disciplined. You don’t need a Pilates reformer or a yoga flow set to lo-fi beats to “find yourself.”

Some of us just want to get stronger, move without pain, and not overthink it.

That’s the whole idea behind this club.

It’s structured. It’s coached. You’re not just showing up to sweat and hope something happens. Every rep, every session, has a purpose behind it. Whether you’re getting back into a routine, stuck at a plateau, or just tired of winging it at the gym, this is built to actually get you somewhere.

The reality is, group training only works if it’s actually structured, which is why we cap it at 9 people per group. Small enough that you’re getting real coaching, not just another person in a crowded room.

📍 DieTrying Tempe
🕒 6:00pm & 7:15pm
💸 $25/session (included for FR Members)

Spots are limited, 9 per group, and they go fast.

⛓️‍💥 in bio to reserve or comment FREQ for the link 💜

#tempeaz #phxfitness #strengthtraining by @armando.frq

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20 days ago

We don’t make workouts harder, we make progress easier 💜

If you’ve been looking for a fitness community that values not only your results, but your life outside the gym, you’ve found your “frequency” 🫶🏼

Click the link, fill out our intake form, book a call to meet with me, and your journey will start on the day we connect 💜 by @armando.frq

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17 days ago

5 years ago, we started the FIT Rave Fam with one goal: help people feel confident walking into festivals.

But over time… something changed.

Our members didn’t stay because they looked better. They stayed because they felt stronger, moved pain-free, and were more connected.

The mirror stopped being the main character.

This became about building a life that actually works.

moving better, getting stronger, and doing it with people who truly have your back.

That’s when it clicked…
we weren’t just building confidence.

We were building Frequency.

FIT Rave Fam was the spark.
Frequency Performance is the fire.

Same heart. Same people. Same coaching.
Just a clearer mission.

We’re not here to help you look good for a weekend…we’re here to help you feel like you can take on anything in this lifetime.

Welcome to the new frequency 🧡💜 by @armando.frq

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3 months ago

Lose 14lbs in 3 months, while gaining strength with this split ⬇️

Weekly schedule 📅:

Monday: Lower push (quads and glutes)
🔸 squats, lunges, hip thrusts, kickbacks

Tuesday: Upper Push (Chest and shoulders)
🔸 Chest/Shoulder press, lateral/front raises, cable fly’s

Wednesday: Upper Pull: (Back and Rear Delts)
🔸 Rows, pulldowns, and rear felt fly’s

Thursday: Lower Pull (Hamstrings and Glutes)
🔸 RDL’s, hip thrusts, deadlifts, split squats, good morning

Saturday: (Core and cardio)
🔸 Running, steady state cardio, and abdominal circuits

If you don’t know how to design a program, lucky for you I broke down the EXACT program that got Kira to drop 7% body fat.

Comment “SPLIT” and I’ll send it over. 🏋🏽‍♂️ by @armando.frq

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28 minutes ago

How to get back in shape without giving up going out 🫶🏼

1. Use an online macro calculator (doesn’t need to be perfectly accurate that’s ok) to set your starting goals

2. Log a full day of eating into @myfitnesspal and then adjust your portions to hit your target macros

3. Use a calendar (I prefer google calendar) to schedule in your workouts. Add buffer time before and after for travel too.

4. Schedule a grocery delivery/pickup at the end of the week. Buy both fresh and premade options for when you run out your prepped meals

5. Join a fitness community. The more you surround yourself with people who have similar goals, the more likely you are to stay motivated and on track

Follow for more festival tips that won’t consume your entire life 🧡💜 by @armando.frq

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2 days ago

Every transformation starts with the same thing ⬇️

One person deciding to change the habits that were holding them back.

🔸 making it a non negotiable to still track meals and workouts while on work trips/vacation

🔸stop living in denial and commit to tracking how much food they consume

🔸 realizing there’s levels to this ish. What may feel like they’re 100% is actually someone else’s 50%. Got to work harder and be open to learning

🔸 telling the societal norm of “eat less lose more” to f- off. Shifting our mindset with food to view it as fuel for growth rather than starving for a number on the scale

Major transformation happens when you take accountability, and work to change the habits that you know deep down are holding you back🧡

If you’re ready to stop making excuses for yourself, Comment HABITS for our back2performance blueprint🏋🏽‍♂️ by @armando.frq

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2 days ago

There’s no such thing as the “perfect time”

Have you ever said to yourself “once x slows down then I’ll x”? But then once you finish that project or get back from that trip…another commitment pops up?

Before I went full time coaching, I was working in healthcare. I spent 5 years telling myself “once I hit x goal” or “once I have x amount of members then I’ll leave”.

5 years later and I was still working the same dead end job wishing I could be doing what I’m doing now.

The “perfect time” is a lie. There will always be SOMETHING that gets in the way of you getting back in shape…so you got to MAKE time. 💜 by @armando.frq

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2 days ago

99% of you are under fueling, and I can prove it ⬇️

Do you wake up low energy having to stage yourself out of bed?

Do you crave sweet things every night?

Has your strength dipped or stayed stagnant for months?

Do you find yourself saying “I’m not even hungry” even though you’ve had nothing but an iced coffee by 2pm?

If you answered yes to any of these, you’re under eating. Plain and simple.

The first thing I do in our Back2Performance Blueprint is take a person through a nutrition audit.

Track their nutrition for a week. Then compare those numbers to where they SHOULS be add. And rather than restricting…we ADD foods in to bring back their energy and natural hunger cues.

Just because you’re not hungry doesn’t mean you shouldn’t eat. If you’re goal is body recomp and your training regularly, you NEED the fuel to spark change 💜 by @armando.frq

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4 days ago

How do you stay on track when going out??

This weekend was a packed one:

- Formal networking gala with @arizonaentrepreneurs
- Breaks and Brews with @troneva__
- Craft night at home with the pups 🐶
- and 2 full workouts 💪🏽

What did I do to make sure I not only stayed aligned with my goals, but felt confident in my body as well?

🔸 tracked a food item before eating it to@make sure it aligned with my daily goals. Breakfast burritos, tacos, pastries.

🔸 Worked out before social outings, not so I could have more food, but so I could get a good pump and feel confident going out!

🔸 limited drinking and only had low cal options. No need to go hard every weekend; 2-3 drinks, seltzers n clear liquors only.

You can go out, travel, and see friends, every weekend and still stay on track. You just have make the conscious decision to put your health at the forefront every day 💜🧡 by @armando.frq

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5 days ago

Friendly reminder: inspect your gym equipment 🔍 by @armando.frq

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8 days ago

You’re under arrest 👮🏽⛓️‍💥 for not enjoying the journey!

The whole point of working out is so that you can ENJOY LIFE!

👙 go take that beach vacation and feel good shirtless/in a bikini

⛰️ go on a hike and not fear that you’ll have to turn around halfway through from exhaustion

🧒 Take your kids to Disney and not have to take sitting break after hours of walking and standing in line

Working out yields physical results, but it also allows you to make the most of your life with the people who matter most to you 💜

I’ll let you off with a warning…but I better see you start loving yourself by getting back in the gym 💪🏽 by @armando.frq

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10 days ago

The best transformations aren’t measured in lbs. They’re measured in who you become.

When you see a transformation picture, you start to ask yourself:

- what workouts did they do?
- what diet did they follow
- how much cardio did they do?

But the program didn’t transform her. The habits she built while following it did.

- journaling every day + therapy
- using tracking nutrition as a tool to learn rather than a punishment
- soul searching to heal their relationship with alc
- learning to be a positive light for others, which in turn helped heal her soul

None of these things we can see in a picture. So before you get down on yourself and ask

“why can’t I get results like that”

Ask yourself; am I doing the inner work necessary to change not just physically, but as a human being.

I’ve believed in her since day 1. And I’ll do the exact same for you. I know you’re stronger than you think…it’s time for you to believe in yourself too💜 by @armando.frq

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11 days ago