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Diego Sebastian 🇺🇸🇦🇷

@dsrawfitness

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⚜️TRAINING / NUTRITION CPT
⚜️AESTHETIC / FUNCTIONAL
⚜️HUMAN OPTIMIZER 📍Austin ⭐️/ LA 🌴🇺🇸

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I'm revving up my fitness routine with a birthday goal in sight - just 2 months to go! This approach has worked for me in the past, especially during my fitness modeling days when I'd get last-minute calls for a photoshoot. To get back on track, I'm committing to an 8-week program and inviting you to join me! Interested in staying accountable and getting a head start on your New Year's resolutions? Send me a DM for the exact program I'll be following, which includes:

🔹 Training program with exercise splits, rep ranges, and cardio Vo2 program
🔹 Macro-based diet plan
🔹 Supplement and peptide recommendations
🔹 Regular check-ins and text support by @dsrawfitness

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a year ago

FCUK THE ARC DO A CIRCLE ⭕️

Pro Tip:

If you train to improve Health & Longevity , focus less on PR’s on EVERY workout and more on how your joints and body feels on a daily basis. Program accordingly.

If that sounds crazy to you , you’re probably in your 20’s .

#vivacity360 ⭕️ by @dsrawfitness

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2 years ago

🎉 Turning 55: A Celebration of Health and Wisdom! 💪

Today, I celebrate 55 years of life and 39 incredible years of dedication to health, fitness, and wellness. As I reflect on this milestone, I’m reminded that age is truly just a number when you prioritize taking care of your mind and body.

Decades of training have taught me:
🧠 Knowledge is power – From nutrition to strength training to recovery, I’ve learned to listen to my body and give it what it needs.
🏋️ Consistency wins – Small, intentional actions compound into big results over time.
🌱 Wellness is holistic – True health goes beyond physical fitness; it’s about mental resilience, balanced living, and self-care.
⏳ Aging can be empowering – With each year, we gain more tools to optimize our energy, strength, and vitality.

To anyone wondering if it’s too late to start your health journey: it’s never too late. Your best years can still be ahead of you. Let’s keep growing, moving, and thriving! 💯

#55andThriving #DecadesOfWellness #HealthyLiving #lifelongjourney by @dsrawfitness

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2 years ago

“Men over 50: What’s the #1 thing holding you back from reaching your fitness goals in 2026?”

* Lack of time
* Low energy or motivation
* Injuries / joint pain
* Not knowing how to train at this age
* Nutrition / diet
* Recovery / poor sleep
* Hormonal changes
* Staying consistent
* Not seeing results despite training
* Something else — comment below by @dsrawfitness

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5 days ago

Something shifts in your late thirties and forties that nobody prepares you for. Recovery slows. Energy stops being reliable. Body composition changes without your habits changing.

Most people accept it as the cost of getting older. Some of it is. A meaningful amount of it is measurable, and measurable means addressable. by @dsrawfitness

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12 days ago

🏋️ DUMBBELLS OVER THE STRAIGHT BAR FOR CHEST?

For building an aesthetic chest while keeping your shoulders healthier, dumbbell presses can offer some major advantages.

🔥 Greater range of motion — allows a deeper stretch and strong contraction through the pecs.
💪 Independent arm movement — helps correct strength and muscular imbalances.
🎯 More freedom at the shoulder — your hands and elbows aren’t locked into a fixed bar position, allowing a more natural pressing path.
🦾 More stabilizer recruitment — challenges the shoulders, scapular stabilizers and core.
📐 Better control of pressing angles — neutral or semi-neutral grips can often feel more shoulder-friendly.
🏆 Aesthetic development — incline, flat and slight-decline dumbbell variations let you emphasize different regions of the chest.

The barbell bench press is an excellent strength builder, but if chest development, symmetry, longevity and shoulder health are priorities, dumbbells deserve to be a major part of your program.

Train for the physique. Train for performance. Train for longevity.

#ChestWorkout #DumbbellPress #ShoulderHealth #TrainForLongevity #Over50Fitness AestheticTraining StrengthTraining DSRawFitness ExecuteNourishEvolve by @dsrawfitness

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18 days ago

Train smarter as you age. 💪

Pre-exhausting the quads before a heavy compound movement like the leg press allows you to create a strong muscular stimulus while using less weight and reducing unnecessary joint stress.

Add in bilateral isometric work to build strength, stability, control, and joint resilience.

The goal isn’t always to lift heavier.

Create more tension. Protect the joints. Train for longevity.

#StrengthOver50 #LongevityTraining #LegDay #PreExhaustion #Isometrics TrainSmart DSRawFitness ExecuteNourishEvolve taken in Life Time South Lamar by @dsrawfitness

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18 days ago

As a trainer I would never ask my clients to to do something I’m not capable of doing ! Shout out to all to my clients that are just crushing their workouts ! These are absolutely filthy for the core ! 🔥 AB WHEEL = TOTAL CORE STRENGTH

The ab wheel builds deep core strength, stability, and total-body control.

Proper form: Brace your core, keep your ribs down, squeeze your glutes, and maintain a neutral spine. Roll out slowly without letting your lower back arch.

Beginner progression: Start from your knees with short, controlled rollouts. As your core gets stronger, gradually increase your range of motion before progressing to longer or standing rollouts.

⚠️ Lower-back safety: Never sacrifice form for distance. If you feel your lower back arching, pinching, or taking over, shorten your rollout and reset. Quality and control over range.

💥 Ready to strengthen your core? Add 3 controlled sets to your next workout, save this post, and tag someone who needs to work on their core!

Control the rollout. Own the movement. Build a stronger core. 💪

#CoreTraining #AbWheel #CoreStrength #FunctionalFitness #Over50Fitness DSRawFitness taken in Life Time South Lamar by @dsrawfitness

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24 days ago

🇺🇸 9/11 — NEVER FORGET

Today’s workout is dedicated to the lives lost on September 11, 2001, and to the firefighters, first responders, police officers, military personnel, and everyday heroes who ran toward danger when others were running away.

As a former firefighter, personal trainer, and above all a compassionate human being, this day will always carry a deeper meaning for me.

Today I train with purpose, gratitude, strength, and remembrance—honoring those who made the ultimate sacrifice and the families who carry their memory forward.

Shout out to my amazing client that did the 911 work out with me 💪🏽.
@deannawordenserra

We remember. We honor. We never forget. 🇺🇸

#NeverForget #September11 #911Tribute #FirstResponders Firefighters HonorTheFallen TrainWithPurpose Gratitude FitnessWithPurpose DSRawFitnes taken in Life Time South Lamar by @dsrawfitness

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a month ago

When you combine 2 hours of paddling and a DJ set on the water my CNS is very happy. #Austin #nature #music #endorphines by @dsrawfitness

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a month ago

🔥 WALKING LUNGES BEFORE LEG DAY

Walking lunges aren’t just an exercise—they’re one of my favorite ways to prime the lower body before a hard leg session.

Adding walking lunges to your warm-up can help:

• 🔥 Increase blood flow and tissue temperature
• 🍑 Activate the glutes, quads & hamstrings
• 🦵 Open up the hips and improve mobility
• ⚖️ Challenge balance and single-leg stability
• 🧠 Improve neuromuscular activation and coordination
• 📈 Prepare your joints and muscles for heavier loads
• 💪 Reinforce good hip, knee & ankle mechanics

I like to keep them controlled and intentional—this is about preparing the body, not exhausting it before the workout starts.

Warm up with purpose. Train with intensity. Move with longevity.

EXECUTE • NOURISH • EVOLVE

#LegDay #WalkingLunges #WarmUp #Mobility #GluteActivation StrengthTraining LongevityFitness TrainSmart Over50Fitness FitnessOver50 DSRawFitness taken in Lift_ATX by @dsrawfitness

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2 months ago

TRAINING IN YOUR 50s 💪

Training in your 50s isn’t about slowing down—it’s about training smarter, recovering better, and staying consistent.

The priorities change:

🔥 Strength — preserve muscle, bone density & metabolism
🫀 Cardio + VO₂ Max — train for heart health and longevity
🧘 Mobility & Flexibility — keep your body moving well
⚡ Power & Athleticism — don’t stop moving explosively just because you’re older
🥩 Nutrition & Protein — fuel muscle and recovery
😴 Sleep & Recovery — adaptation happens outside the gym
🧠 Consistency — longevity is built over decades, not weeks

Your 50s can be some of your strongest, leanest, and most capable years.

Don’t train like you’re old. Train intelligently so you can keep doing what you love as you get older.

EXECUTE. NOURISH. EVOLVE.

#FitnessOver50 #FitOver50 #Longevity #StrengthTraining #HealthyAging Mobility VO2Max MensFitness FitnessLifestyle by @dsrawfitness

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2 months ago