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For anyone new on here, I wanted to reintroduce myself!

Hi, I’m Julian 👊🏽

I move a lot. I run early in the morning, lift weights to stay strong, dance when it feels right, and genuinely enjoy being active in different ways. Movement has been a constant in my life, and I am always learning more about it through training, reading, experimenting, and paying attention to what my body needs on any given day.

Outside the gym, I am usually hanging out with my wife, playing with my dog, or spending time with family and friends. I really value community, shared experiences, and creating spaces where people feel comfortable showing up as themselves. Some of my favorite moments come from good conversations, group sessions, and simply being around people who care.

For work, I am a strength and conditioning coach. I mostly work with dancers, former dancers, and active humans who want to feel strong, confident, and capable in their bodies, not just for performance, but for life.

I have a bachelor’s degree in kinesiology and hold my NASM PES, CES, and KBCU Level 2 certifications. I also continually invest in my continued education because I believe good coaching requires staying curious, humble, and up-to-date.

This space is a mix of training, movement, life, and community. If you have been here for a while, thanks for sticking around. If you are new, welcome. I’m really glad you are here! ✌🏼

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It’s my birthday today.

At 34, the biggest thing I’ve learned about training - and honestly about life - is that progress isn’t about doing more. It’s about doing the right things, consistently, for long enough.

I see this all the time with dancers and runners:
people chase intensity, soreness, or the “perfect” plan… but skip structure, patience, and recovery. And then they wonder why they feel stuck, beat up, or inconsistent.

The shift for me this year has been learning when to push and when to pull back. That’s where real progress lives - not in max effort every session, but in good decisions repeated over time.

This year, my focus as a coach is helping people train with more clarity, confidence, and longevity. Strong, athletic, resilient, without burning themselves into the ground.

If training has taught you anything about yourself ie. discipline, patience, boundaries, confidence, I’d love to hear what that lesson has been for you.

Leave it down below 👇🏽

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ROTATIONAL POWER IS KEY FOR RUNNERS & DANCERS

Why should runners and dancers train this specific quality?

Because it addresses specificity in training and places and emphasis on the EXACT athletic qualities your body needs to move with power, fluidity, and control.

These qualities include —
MORE ROTATIONAL POWER BETTER HIP + RIB CAGE CONTROL
IMPROVED OBLIQUE STRENGTH
INCREASED ELASTIC POWER

This leads to cleaner & snappier pictures for my dancers and smoother strides for my runners 
The 2 exercise variations are Med Ball Rotational Slams to work in the transverse plane and the other in the oblique plane; perform each 5 reps each side for 3-5 sets

If you run, dance, or do both, training rotation is a MUST.

Do you happen to train rotation and if so, what exercises do you do for it?

#medballtraining #runners #dancers #artistathletes #coretraining #rotation #athleticmovement #runbetter #dancesmoother #strengthandconditioning #strengthforrunners #strengthfordancers
#levels #levelstraining

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A day late but cheers to 28 years around the sun and it would mean nothing without growth in these

PHYSICAL / MENTAL / SPIRITUAL HEALTH
INTERPERSONAL RELATIONSHIPS
CONNECTION
LOVE
FAITH

Chapter 27 has got to be one of my fav years. Wouldn’t have thought anything of it.

As always, much love & here’s to more life ahead!

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Ever hit a wall in the middle of performance?

Whether that’s during rehearsal, dance class, or on a long run, your body may have adapted to your routine.

One of the biggest misconceptions to building endurance is taking more classes or running more miles could help.

Unfortunately, this isn’t the case.

What actually happens is:
— Your body adapts to the constant stimulus it receives
— You plateau despite the push and ongoing effort
— You may be at risk of overtraining and the odds of you getting injured increases

This is why you need to challenge your body in different ways

With different stimuli

Here are some to consider:
STRENGTH TRAINING
INTERVAL TRAINING SPEED RUNS
FARTLEK TRAINING
RECOVERY RUNS

Endurance training doesn’t have to be the same thing every single time.

But with variety in your training plan,
you might just reach your next breakthrough.

#endurancetraining #performance #dancers #runners #hybridathletes #crosstraining #strengthandconditioning #intervaltraining #fartlek #speedruns #recoveryruns #dancetraining #levelsruncluboc #levelstraining

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this one hits home for me 🤍

TY to my support system these last few seasons- could not be doing this without you all 🥹

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HEALTHSPAN > LIFESPAN

Cuz what’s the point of living as long as possible if you’re not able to do anything with your body?

As dancers, we tend to put off taking care of our bodies because dance is exercise, right?

What if I told you that by NOT building strength, you’re actually putting your body in a difficult position for long-term health?

Build strength, eat well, sleep well. Then you can dance, run, do whatever you want, for as long as you can.

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Made this last week but thought it’d be PERFECT for a Monday morning reminder.

I speak on this every year. Get ahead of the New Year. If you can solidify your habits through the Holidays, the hardest time of the year to do this, you can do it whenever.

Let’s lock in!! If you wanna train with me, shoot me a message and we’ll get you started.

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Strength training for dance isn’t just about making your dance qualities better. It’s also hugely about making sure it’s strong enough to handle the demands that dance can bring.

Tap in add this to your training 🫡

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Restorative movement to close out Strength & Synergy Anniversary event! 🏆 It is a privilege to hold and share spaces for rest and reflection. We always leave feeling more regulated and refreshed. Keep a lookout on @strengthsynergyoc for our next group event and join our community! 👀✨

You can also join @trainatprimo every Wednesday evening for midweek resets to reduce your stress, tension and improve mobility and emotional regulation. DM @msshimmaayy for more information.

🎥: @ralf.reinier
🏠: @focusathletics.oc

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OVERTRAINING WARNING SIGNS

RUNNERS, ARTIST ATHLETES, & EVERYDAY MOVERS

Is your body taking a toll more than usual?

Look out for these five major signs:

CONSTANT FATIGUE
PERFORMANCE DRASTICALLY DROPS
FREQUENT ACHES & INJURIES
IRRITABILITY AND MOOD SWINGS
MOTIVATION RUNS LOW

Don’t ignore them. Allow your body to receive what it needs then dial back in once you’re ready.

#overtraining #warningsigns #runners #artistathletes #dancers #athletes #restifyoumust #levels #levelstraining

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Here’s a lil snippet of the conditioning section at our one-year anniversary event!

3 stations.
Thrusters.
Plank saws.
Choice of cardio.
30 seconds one station, 30 seconds to get to the next.
Rinse and repeat.

Just one way we like to train at @strengthsynergyoc 👊🏽

So thankful for the support over this past year. Can’t wait for the next one!

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