Minuto Fitness — Tu Día
Jaime's fitness segment on Telemundo 15's morning show Tu Día: a resistance-band glute routine anyone can do at home or at the gym.
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A personal training studio in Van Nuys built for real life — small-group classes, one-on-one coaching, and nutrition guidance that fits your day, not the other way around.
“The only secret is that there is no secret — it just takes hard work.”
Serving the community since 2015
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How we train
The EWFC Method
Every transformation here runs on the same system: four pillars that do the work, two multipliers that make it stick — all of it held together by mindset.
01 Weights
Progressive overload is the engine. You lift, you track it, you add a little more than last time — that's how muscle, strength and curves are actually built.
02 Cardio
Long, medium and short-duration cardio, each with a job: burn, condition and push your engine. No random treadmill time — every minute has a purpose.
03 Nutrition
Fuel matched to your goal, built from foods you already like. Certified nutrition coaching, simple portions, zero fad diets.
04 Recovery
Sleep, rest days and mobility are part of the program, not a break from it. You don't get stronger from training — you get stronger recovering from it.
× Measurement
What gets measured gets managed. Regular check-ins and progress tracking keep every adjustment honest.
× Community
You train alongside women who show up for each other. Consistency is a lot easier when the room is rooting for you.
Believe · Commit · Change
On television
Minuto Fitness & TV Segments
Jaime brings the El Workout Fitness Club method to Spanish-language television — quick, doable routines and honest nutrition advice for people training at home or in the gym.
En Vivo USA TV
Fitness appearances on En Vivo USA TV, bringing the El Workout Fitness Club approach — no secrets, just effort — to an even wider audience.
Real people, real work
Transformations & Community
No filters, no shortcuts — just members who showed up, followed the plan, and changed what they believed was possible. Their stories live on our Instagram.
185 → 145 lbs
40 pounds down
Forty pounds down through coached training, a nutrition plan and consistency — no filters, no shortcuts, just steady work at El Workout Fitness Club.
See more results on Instagram ↗Goal: reached
Weight-loss goal reached
A member set a weight-loss goal and saw it through with coached training and a plan that was easy to stick to — proof that steady beats extreme.
See more results on Instagram ↗Your turn
Join the community
Most of our members are women 25–60 who train together, push each other, and celebrate every win like it's their own. Follow along — or come be part of it.
@elworkoutfitnessclub ↗Education
Eating & training on GLP-1 medications
GLP-1 medications — semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) — quiet your appetite and slow digestion, so you eat much less without trying. The work shifts: make the smaller amount of food count, and protect your muscle while the weight comes off. This is the guidance we coach by, summarized from the 2025 joint advisory of four major nutrition and obesity societies.
Protein first — the #1 rule
- Aim for 1.2–1.6 g of protein per kg of body weight a day while you're actively losing — a simpler target that works for most people: 80–120 g a day.
- Eat the protein on your plate first, at every meal, and spread it across the day instead of saving it all for dinner.
- Never let protein crash: below roughly 0.4–0.5 g/kg a day, muscle loss and weakness become a real risk.
- Protein alone doesn't save muscle — it works together with strength training.
How to eat: small, slow, steady
- Small meals, eaten slowly — and stop at the first feeling of fullness. On a slow-emptying stomach, eating past that signal is a direct trigger for nausea and vomiting.
- Eat a small breakfast, then small meals every 3–4 hours. Long gaps without food often make nausea worse, not better.
- Build the plate: ½ non-starchy vegetables, ¼ lean protein, ¼ carbohydrate foods, with water or a low-calorie drink.
- Can't face a meal? A protein drink, Greek yogurt, cottage cheese or soup beats skipping — and set a reminder to eat if you tend to forget.
Protect your muscle
- In studies, roughly 25–40% of the weight lost on these medications is lean mass — and lean mass isn't all muscle: it includes water and organs, and muscle is about half of it.
- The advisory prescription: strength training at least 3 times a week plus 150+ minutes a week of moderate cardio, adjusted to your level.
- Track your strength, not just the scale. If your weight and your strength are both dropping fast, tell your coach and your doctor — don't just celebrate the scale.
Fiber, water & the nutrients that slip
- Fiber: 21–25 g a day for women, 30–38 g for men — from vegetables, fruit, whole grains and legumes. Increase it gradually, and always with fluid.
- Fluids: 2–3 liters a day, in small sips, mostly between meals rather than a big drink with the meal.
- Eating far less raises deficiency risk — vitamin D, B12, iron and calcium are the usual suspects. In one study of 461,382 GLP-1 users, about 1 in 5 had a diagnosed deficiency within a year. Food first — and ask your doctor about testing.
Calm the side effects with food
- Nausea & reflux: smaller, lower-fat meals; cold or room-temperature foods often sit better than hot, aromatic ones; stay upright after eating, and keep the evening meal smaller and earlier.
- Constipation: fiber up gradually + water + a daily walk. Prunes and other dried fruit help many people.
- Limit: fried and very high-fat foods, alcohol, sugary drinks and other liquid calories, and ultra-processed snacks — they crowd out protein in a very small appetite. (Protein shakes and smoothies are different: they're recommended when solid food won't go down.)
- Skip the hype: “GLP-1 friendly” labels on packaged food aren't validated by the FDA, and no food or supplement replaces or multiplies the medication.
Train smart on treatment
- Keep the weights, cut the sets on a bad day. Doing less is fine — stopping entirely is the problem.
- Don't train hard right after a big meal, and sip fluids during training instead of chugging.
- Many people feel the medication most in the first 1–2 days after an injection, and after each dose increase — schedule your hardest session away from that window.
- If you also take insulin or a sulfonylurea, low blood sugar is a real risk: learn the signs (shakiness, sweating, fast heartbeat, confusion) and follow your doctor's plan.
If you stop the medication
Regain is the default, not a failure: in studies, about two-thirds of the weight lost on semaglutide came back within a year of stopping, and a 2026 BMJ analysis projects a return to starting weight in about 1.5 years for these newer medications. The appetite the medication was quieting comes back — that's the biology of a chronic condition, not a character flaw.
Your best protection is what you build while on it: muscle, protein habits, an activity routine and self-monitoring. In the liraglutide + exercise trial, people who trained during treatment kept off about 5 kg more in the year after stopping than medication alone. Whether to continue, taper or stop is a conversation for you and your prescriber — have it before you stop, not after the regain.
Call your doctor — don't push through these
Jaime coaches food and training. These are not coaching problems — they're medical ones:
- Severe or persistent abdominal pain, especially pain that radiates to your back
- Vomiting that won't stop, or you can't keep fluids down
- Pain in the upper right of your abdomen, with fever or yellowing of the skin or eyes
- No bowel movement for several days, with swelling or vomiting
- Confusion, slurred speech or fainting — possible severe low blood sugar
- Planning a pregnancy — Wegovy should be stopped at least 2 months before; tell your prescriber
- Any surgery or procedure with anesthesia coming up — always disclose that you take a GLP-1
- On tirzepatide and using birth-control pills? Pills may not work as well — use a non-oral or added barrier method for 4 weeks after starting and after each dose increase, and confirm with your prescriber
- New or worsening depression or mood changes — tell your prescriber promptly
On a GLP-1 and training with us?
Tell Jaime. We'll set your protein target, build your strength program around your treatment, and watch your strength — not just the scale — together.
Education only — not medical advice. Jaime is a NASM Certified Nutrition Coach and personal trainer, not a physician; medication doses, deficiencies and symptoms are your prescriber's and dietitian's call. Sources: 2025 joint advisory on nutritional priorities to support GLP-1 therapy (American College of Lifestyle Medicine · American Society for Nutrition · Obesity Medicine Association · The Obesity Society) and the FDA medication labels on DailyMed.
Education
Peptides: what's real, what's hype
“Peptide” just means a short chain of amino acids — insulin is one, and so are the GLP-1 medicines. The word itself says nothing about whether something works or is safe; the evidence and the approval do. These are the compounds clients ask about most: what each one is, what it's sold as, what the human evidence actually shows, and the precautions that matter. Jaime doesn't sell, recommend, dose or source any of them — this page is education, so you can decide with your doctor, with your eyes open.
BPC-157
- What it is: a lab-made peptide modelled on a fragment of a protein found in stomach fluid. Marketed as a fast healer for tendons, ligaments, muscle and gut — the “Wolverine peptide” online.
- The evidence: almost all animal work. A 2025 systematic review screened 544 papers and found 35 preclinical studies and exactly one small, uncontrolled clinical report. There is no randomized human trial for any use — and no long-term human safety data.
- Precautions: named on the WADA Prohibited List (class S0) — banned at all times for tested athletes. Because it promotes blood-vessel growth in animal studies, its effect on hidden tumours is an open, unstudied question.
TB-500
- What it is: a short fragment of thymosin beta-4, a natural protein involved in cell movement and wound response. Marketed for tissue repair and recovery — and it is not the same molecule as thymosin beta-4.
- The evidence: none for TB-500 itself. There is no human study of the fragment — every human data point belongs to the full-length parent protein and doesn't transfer. Its side effects are unknown, not “mild.”
- Precautions: never FDA-approved for any use. WADA prohibits thymosin beta-4 and its derivatives (S2) at all times. Trials of the parent protein excluded people with a cancer history — that group is unstudied.
CJC-1295 + ipamorelin
- What they are: two drugs that push the body to release more of its own growth hormone (GH), through two different pathways — the logic behind selling them as a pair. Marketed for muscle, fat loss, sleep and “anti-aging.”
- The evidence: each does raise GH and IGF-1 in small human studies — but no trial has shown gains in muscle, fat loss, strength or sleep. Ipamorelin's main trial (117 patients) missed its goal and development stopped. The pair itself has never been tested together.
- Precautions: neither has ever been FDA-approved. Raising GH carries class effects: fluid retention, joint pain, pins-and-needles, carpal tunnel, worse blood-sugar control. Both are WADA-prohibited (S2).
Sermorelin
- What it is: a copy of the first part of the body's own growth-hormone-releasing hormone — it prompts the pituitary to release your own GH. Marketed as “natural” GH restoration for sleep, belly fat and energy.
- The evidence: it does raise GH. For adults, benefit claims rest on small, older studies that measured hormone levels rather than results — no large randomized trials in healthy adults for body composition or longevity.
- Precautions: the nuance clients get wrong — it was FDA-approved, in 1997, for a children's growth condition. That product was discontinued in 2008, no approved sermorelin is sold today, and adult “wellness” use was never approved. WADA-prohibited (S2).
GHK-Cu
- What it is: a copper-binding peptide found naturally in the body, sold for decades in skin creams (“copper tripeptide-1”). Marketed for firmer skin and hair — and, more recently, injected for whole-body “rejuvenation.”
- The evidence: route matters completely. Topical creams have a few small cosmetic studies behind them — and one trial that found no objective benefit. The injectable form has zero human trials.
- Precautions: not an FDA-approved drug in any form — a cosmetic on a shelf is not a drug approval. For the injectable, the FDA has flagged immune-reaction and impurity concerns, and what repeated copper exposure does over time is unstudied. Its compounding status was unsettled through 2026 — check the FDA's current list.
MOTS-c
- What it is: a peptide encoded in mitochondrial DNA that rises in the body with exercise — hence the “exercise in a bottle” pitch. Marketed for fat loss, insulin sensitivity, energy and longevity.
- The evidence: the metabolic benefits are mouse data. Human evidence is observational only, and no completed trial of MOTS-c itself exists; the closest programme — a similar molecule — was discontinued in early testing.
- Precautions: not FDA-approved for anything. WADA lists it as a prohibited metabolic modulator (S4). The honest shortcut: exercise itself raises MOTS-c — and has overwhelming human evidence behind it.
AOD-9604
- What it is: a modified fragment of human growth hormone, developed to isolate its fat-breakdown signal. Marketed as targeted fat loss “without hunger.”
- The evidence: unusually, this one was tested properly — six placebo-controlled trials in about 900 people. It was well tolerated, but the largest trial (536 people, 24 weeks) failed its weight-loss goal, and development ended in 2007.
- Precautions: never approved as a drug anywhere. A food-ingredient safety notice (GRAS) is categorically not drug approval and allows no fat-loss claim. WADA-prohibited (S2).
PT-141 (bremelanotide)
- What it is: a prescription drug (brand name Vyleesi) that acts on desire pathways in the brain. It is not a blood-flow drug — and not a body-composition drug.
- The evidence: the one genuine approval on this page. FDA-approved in 2019, only for premenopausal women with hypoactive sexual desire disorder, after two large trials (1,267 women) showed modest benefit. For men, and after menopause, it is unproven.
- Precautions: from its own label — nausea in about 40% of users, flushing, headache, and temporary blood-pressure rises; it's restricted in uncontrolled hypertension and known heart disease. Skin darkening in about 1% may not fully fade.
Retatrutide — real data, still in trials
Eli Lilly's experimental drug activates three pathways at once (GIP, GLP-1 and glucagon). In its Phase 3 trial of 2,339 adults, average weight loss reached −28.3% at 80 weeks at the highest dose studied — genuinely strong results, with mostly gastrointestinal side effects.
But as of October 2026 it is approved nowhere, and Lilly states it is legally available only to clinical-trial participants. Anything sold online under its name today is not that drug — its identity and purity are unverifiable, and the FDA treats those products as unapproved drugs. Real drug, real data, not yet a medicine anyone can be prescribed.
How to think about peptides: four buckets
- Prescription medicines with evidence. Completed human trials and FDA review for a specific condition — the GLP-1 medicines, and PT-141 for its one indication. Approved for that condition, in that population — not as general wellness or body-composition tools.
- Once approved, now compounded. Sermorelin. The approved product no longer exists; today's supply is compounded, which means no FDA check of the finished product for safety or effectiveness.
- Experimental compounds. BPC-157, TB-500, CJC-1295, ipamorelin, MOTS-c, injectable GHK-Cu and AOD-9604 have never been approved as medicines. “Natural,” “research chemical” and “not for human consumption” on a label are warnings, not loopholes — and an influencer's before-and-after is not a trial.
- Still in trials. Retatrutide may become a medicine. Today it exists legally only inside clinical trials.
Precautions that apply to almost all of them
- Compounded is not approved. Compounded products are not evaluated by the FDA for safety, effectiveness or quality before they're sold. In July 2026 an FDA advisory committee voted to recommend six peptides — including BPC-157, TB-500 and MOTS-c — for the compounding list. That vote is advisory only: as of October 2026 none of them is on the list, and a committee vote is not approval.
- Gray-market quality is a documented risk. Products sold as “research use only” sit outside drug manufacturing controls; testing reported in the medical literature has found wrong potency, bacterial contamination and heavy metals such as arsenic and lead — in one analysis, purity ranged from 5% to 75% across 10 products.
- Tested athletes: most of these are prohibited at all times under WADA — and a peptide doesn't need to be named to be banned, because unapproved substances fall under a catch-all class (S0). Verify on Global DRO before any use; “not named” does not mean “permitted.”
- Cancer history: compounds that raise growth hormone (CJC-1295, ipamorelin, sermorelin) are a conversation for an oncologist, not a coach or a clinic salesperson. It is not proven they cause cancer — and it is equally unproven that they are safe in that setting.
- Pregnancy: none of these has adequate human safety data for pregnancy or breastfeeding. Pregnant, planning pregnancy, or breastfeeding — treat it as a hard stop and talk to your physician first.
- What actually has the evidence for healing, body composition and energy is unglamorous: enough protein, progressive strength training, sleep, and time.
Ask your doctor before you buy anything
- Is this product FDA-approved — for what condition, in what population — or is it compounded or unapproved?
- What human trials support it for my goal, and how big and well-designed were they?
- What are the known risks — and what is still unknown about long-term safety?
- How does it interact with my other medications, blood pressure, blood sugar and health history — including any cancer history?
- If it's compounded: which pharmacy, under what legal basis, and how is this batch tested for identity, purity and sterility?
- Am I drug-tested — sport, military, employer — and is this substance prohibited?
Curious about a peptide you saw online?
Bring the name to Jaime before you spend a dollar. We'll look at what the evidence actually says — and keep building the part that definitely works: your training, your protein, your sleep.
Education only — not medical advice, and no dosing or sourcing information: this page explains what these compounds are and what is known about them, full stop. Jaime is a NASM Certified Nutrition Coach and personal trainer, not a physician. Sources: FDA compounding records and warning letters (U.S. Food & Drug Administration), the WADA Prohibited List, the 2025 HSS Journal systematic review of BPC-157, and Eli Lilly's TRIUMPH-1 Phase 3 results (May 2026). Approval and compounding status checked October 2026.
The studio
Everything you need.
Nothing you don't.
A fully equipped private studio — no crowds, no waiting for machines, no intimidation. Just you, your coach, and the work.
Fully Equipped Floor
If a movement matters, we have the tool for it:
- Belt squat, hip thrust & Bulgarian split squat machines
- Leg extension / hamstring, abductor & adductor machines
- Chest press & fly, seated row, lat pulldown, cables & T-bar
- Dumbbells, kettlebells, barbells, sleds, ropes & boxes
- Rower, SkiErg, bike erg, airdyne, Jacob's ladder & Aussie treadmill
Built for Women, Open to Everyone
Most of our members are women between 25 and 60 who aren't athletes — they just like feeling athletic. Glutes, legs, strength and confidence are the house specialty, and every exercise is coached to your level.
- Beginner-friendly, judgment-free coaching
- Modifications always available
- Members from 20s to 70s training side by side
About Jaime
Meet Jaime Urquilla
Owner and head coach of El Workout Fitness Club. Jaime earned his first fitness certification at fifteen and never stopped — he's been serving this community since 2015, and the person who writes your program is the person on the floor with you. He'll know your name, your weights and your goal from day one.
You'll also find him on Spanish-language TV, sharing the same message he coaches by: the only secret is that there is no secret — it just takes hard work.
NASM Certified Nutrition Coach
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NASM Physique & Bodybuilding Coach
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CrossFit Level 1
CrossFit Football Certification
EXOS Certification
StrongFirst Kettlebell Certification