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Nick Troquato

@movewithnick

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I teach people how to improve their quality of life through resistance training 💪🏼
Longevity Strength & Performance, LLC.
🥋🟣 D1🤼‍♂️
Train w/ me ⬇️
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Cap Longevity Training 💪🏼 Ribbon Cutting ✂️🥳 Thanks to our hosts of class on the regular @capitoljiujitsusacramento the host of today @sacyard.beer 🍺 and all from the help of @eastsacchamber 🙌🏼 Two years later and it’s about time we really get our name out there! I created Capitol Longevity Training after a year working as a primarily online trainer… I was going stir crazy…and looking for in person meaningful work in my field. I remembered a talk that I had seen @robertlinkul give at a training conference in 2019 where he talked about training older adults and how much he loved it. That motivated me to meet with Rob shortly after and then take his course for @toa_trainingtheolderadult Fast forwards over two years later and we’ve built a community that has brightened up the lives of everyone in it. It’s helped our members build denser bones, reduce joint pain & osteoporosis, and do things they haven’t done in years. For myself, and my coaches, it’s given us meaningful work and a social connection during normal off hours of the day. We love working with these people. They make work fun, even when they complain about stretching. We want to help more people in Sacramento build community, and stronger bodies as they age! We run classes on M/W at 9 or 10 and F at 9. I also provide an online version of this class that focuses on mobility, balance, and core (Tue/Thur at 7:30 AM PST) WE NEED YOUR HELP SPREADING THE WORD!! If you or a loved one if interested in trying an in person or online class, message me! You can be the reason a loved one avoids developing osteoporosis and a hip fracture. They need to strength train, and they need a community to do it with. Thats us. Tell em’ to come try us out! First week is free 🫱🏻‍🫲🏼 #caplongevitytraining #sacramentofitness #fitover50 #capbjj longevitysp taken in Capitol Jiu Jitsu by @movewithnick
114
a month ago
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✅ 3 mobility movements to annihilate those aches! 🧍‍♂️ Are you a man over 30 dealing with aches, pains, and tightness? Incorporate these essential movements into your routine: Perform 2-3 rounds of the following: 👉🏻 Tabletop Pose x 30 seconds 👉🏻Elephant Walk x 30 seconds 👉🏻Cossack Stretch x 30 seconds 💾 Save this post and make these movements a daily habit to enhance your functional mobility and feel your best. #mensmobility #mobilityover30 #mensfitness by @movewithnick
7
2 years ago
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Swipe to see what happens when guys stop trying to fix their mobility and joint pain while building 💪🏼 on their own 👇🏼 The one thing every client on this list had in common: before we started training together, they were trying to figure it out solo. Here’s what they all wanted: 1. Improve mobility and feel less joint pain 🙌🏼 2. Move and feel better to stay active in work and life 📈 3. Build real strength without wrecking their body doing it 💪🏼 If you’ve been trying to figure it out on your own and want some extra guidance to level up, message me “👊🏼” #longevitytraining #mobility #strength #movementfirst #over40fitness functionalstrength agewell strengthtraining mobilitytraining healthyaging by @movewithnick
1
2 months ago
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3 Parts to A Perfect Chin Up 💪🏼 1) Look up the whole time 👀⬆️ This helps you engage your lats🪽 2) Bring your chest to the bar ✅ This is how you work the end range of motion in the shortened position. You’ll find extra gains here. 3) Full lockout at the bottom 🔒 This stretches your lats to help them grow. And the breath? 🫁 Set/reset at the bottom. Hold on the way up, exhale on the way down. Save this post and practice to progress faster 💪🏼 #chinups #wrestlingstrength #quality #remotecoach by @movewithnick
1
2 days ago
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The best way to get injured while strength training is… Prioritizing: Quantity > Quality In the weight room, less weight, with more control = Better!🙌🏼 Thats a hard concept to trust when you’re hungry to grow. Especially if you’re comparing yourself to others (Like on this app!) Thats why I’m proud of this group. They’re listening to me, even when I’m not physically present with them. (Technology is wild huh? #2026) We’re working on owning the pattern first. Then adding a little bit each week. We still have work to do, but we’re getting there 👊🏼 Big shout out to our in person coaches opening up the room to make this possible👏🏼 @john_garcia2 Colin, Esco. #gobruins #matstrong #remotecoach #ponderosawrestling by @movewithnick
1
6 days ago
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Congrats to @j.serra15 for getting his first ammy win in style on Saturday w/ @pure.combatmma 👊🏼💣 Because I coached Justin in the weight room in 23/24 with @scc_wrestling, I was fired up when we reconnected, and started working together 10 weeks before this fight. I’m especially proud of Justin, because besides two in person sessions, we trained entirely remotely for this fight. I sent him the plan, we communicated through texts/calls, then he sent me form videos and I gave him remote feedback. It takes a certain kind of individual to be diligent and motivated enough to train remotely. You might think it’s crazy, but it’s highly effective if you’re motivated to train, coachable, and don’t want to pay to have a trainer for every session. Besides grapplers, and my folks over 50, I love working with combat athletes 👊🏼 If you’re training for an upcoming fight, and need guidance on the S & C side, shoot me a message! #fightcamp #remotecoach #strengthandconditioning by @movewithnick
6
7 days ago
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Big shout out to @mdowney280 for competing in his first BJJ tournament this past weekend 🥋 @jjworldleague 👏🏼 I’ve been helping Matt get in shape for this over the past 8 weeks, and I’m happy for him, because he put in a lot of work to make this happen. Putting your foot on the line takes guts! You can get injured, embarrassed, and ultimately fail. But overcoming that fear and doubt is what it’s all about, and you learn that the real failure is never trying in the first place. It’s a great test that parallels the challenges we face in life. Just like with everything else, your success is all dependent on your preparation. So if you’re training jits, but haven’t competed yet, I highly encourage you to do so. If you feel like you need help getting in shape for the Mat🥋🤼‍♂️, DM me “Mat Strong” 👊🏼 #matstrong #bjjstrength #remotetrainer #sacramentofitness by @movewithnick
4
8 days ago
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If you grapple 🥋🤼‍♂️, what’s the benefit of doing slow lowers (eccentrics) when lifting heavy? They… 1) Force you to prioritize form ✅ 2) Make you self regulate how much weight you use 3) Give your tissue time to adapt to heavy loading 🦵🏼 These are a great tool to use, especially when you initially start lifting heavy💪🏼 Save and follow for more content on how to build strength & athleticism to have longevity for the mat 👊🏼🥋🤼‍♂️ #matstrong #wrestlingstrength #remotecoach gobruins by @movewithnick
0
9 days ago
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If you roll 🥋 or wrestle 🤼‍♂️ , this is why you should practice active arch hangs… 1) They strengthen the shoulders in a weak position 2) They help teach you how to engage your lats 3) They build up the tendons and ligaments in the shoulder Focus points: 1) Pull your shoulder blades down and back 2) Lock your elbows 3) Push the bar away Do these fresh, at the beginning of a session. Start with 2 sets of 2 reps x 3-5 sec hold 2 min rest in between sets⏰ Save and follow for more tips on how to get stronger for the mat 🥋🤼‍♂️ #matstrong #bjjstrength #wrestlingstrength #shoulderhealth by @movewithnick
0
13 days ago
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12 Weeks in CA. What a time! Feel like I’m living my dream w/ @pilarmaurino 😘 Now ➡️🇦🇷! #ca #sac #sd #tahoe #corrientes taken in San Francisco, California by @movewithnick
5
14 days ago
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Big @jjworldleague competition coming up this weekend 🥋 I’m excited for my guy Matt D. to put his foot on the line! He’s trained hard over the past 8 weeks, and I know it’ll be so cool for him to put his skills to the test. Good luck to all our members here at @capitoljiujitsusacramento competing! Are you competing in BJJ soon? Have you been to world league? 🥋 #grapplingstrength #matstrong #jjwl #stockton #sac by @movewithnick
1
15 days ago
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This is what Longevity Training Looks like… Mobility ✅ Balance ⚖️ Strength 💪🏼 Community ❤️ We’re accepting new members for M/W at 9 & 10am 🙂 Dm us if you have a friend of family member interested! 📍East Sac @capitoljiujitsusacramento #longevitytraining #fitover50 #eastsac #sacramentofitness by @movewithnick
4
15 days ago
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