Articles

IsraFit articles

Tips from Isra Rivera to train at home, eat better without complications and get the most out of online training.

Written by Isra Rivera, a personal training coach in Puerto Rico since 2005, IFA certified. Every article links its sources and shows its date. Meet Isra

Online training

Does training by Zoom work? Online vs. in-person training

What is the same and what is different when you train with a coach by Zoom or video call, when in person is better and how to set up your space so it works.

Updated on October 5, 2026 · 3 min read Read article Online training

Online personal training by Zoom: how it works and who it is for

Training live with Isra Rivera by Zoom or video call: what you need, what a session is like, whether it works outside Puerto Rico and how to start.

Updated on October 5, 2026 · 3 min read Read article

Home workouts

20-minute home workout with no equipment (for beginners)

A complete 20-minute routine to start training at home with no gym and no equipment: warm-up, 6 exercises, how to do them right and how to progress every week.

Updated on October 5, 2026 · 4 min read Read article

Training

How many days a week should I train? 2, 3 and 4-day plans

How many days to train based on your goal and your time, what the World Health Organization recommends and how to organize a week of 2, 3 or 4 training days.

September 28, 2026 · 3 min read Read article

Nutrition

Rice and beans, mofongo and pernil: how to eat Puerto Rican food and still reach your goal

You do not have to give up Puerto Rican food to lose weight or build muscle: how to serve rice, beans, root vegetables, mofongo and pernil using your hand.

September 28, 2026 · 4 min read Read article Nutrition

How to measure your portions with your hand: the IsraFit plate

Eat better without weighing food or counting calories: how to build your plate and use your hand to measure protein, carbs, vegetables and fats.

Updated on September 28, 2026 · 3 min read Read article Nutrition

How much protein do you need a day? How to get there without complications

A simple guide to how much protein to eat if you train, how much each food has and how to spread it across breakfast, lunch, dinner and snacks.

Updated on October 20, 2026 · 3 min read Read article

Health

How much water to drink daily and after training

How much water you need a day, how much to drink before, during and after training, the weigh-in trick, urine color and when to use electrolytes.

October 13, 2026 · 3 min read Read article Health

How to train safely in the heat and humidity of Puerto Rico

Why humidity makes the heat feel heavier, how much water to drink before, during and after training, what time to train and the signs to stop.

September 28, 2026 · 3 min read Read article

Technique

Squat, deadlift and press: 5 technique mistakes and how to fix them

The 5 most common technique mistakes —knees caving in, heels lifting, holding your breath, a rounded back in the deadlift and shrugged shoulders in the press— and how to fix each one.

October 12, 2026 · 4 min read Read article