Step-by-step ISSA certification prep in Portuguese — live weekly classes, small cohorts of 5 students a month, and the business training to thrive as a trainer in the USA.
Nine in-depth guides across training, nutrition and supplementation — in English and Portuguese.
TrainingForget complicated splits. Three full-body sessions a week, six movement patterns, and a simple progression plan — everything a beginner needs.
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TrainingNo commute, no crowds, no excuses. A complete 30-minute full-body home session — plus how to keep making it harder as you get stronger.
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TrainingPush/pull/legs, upper/lower, bro split — what they actually mean, who each one is for, and how to match your split to the days you really have.
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NutritionDiets have an end date — that's why they fail. Reeducação alimentar is about rebuilding habits so healthy eating becomes automatic.
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NutritionProtein is the most under-eaten nutrient among people trying to get fit. Practical targets, the palm method, and the best sources — no scale required.
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NutritionYou don't need a Sunday production line. A simple 2-hour system — proteins, carbs, veggies, assembly — that covers your whole week.
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SupplementsThe supplement industry runs on hype. Here's an honest, evidence-based tier list — what works, what's promising, and what's a waste of money.
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SupplementsTraining fasted, stuffed, or perfectly fueled changes everything about your session. Here's the timing, the portions, and what to avoid.
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SupplementsNo — but it might be the most useful supplement you don't need. When powder makes sense, whey vs. plant, and how to choose a good one.
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TrainingNo, you cannot crunch it away. Here is the honest hierarchy — deficit, protein, strength, walking, sleep — that actually shrinks the waistline after 35.
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SupplementsThe most-asked supplement questions, answered straight: safety, bloating, dosage, hair-loss myths — and whether you actually need it.
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TrainingYes, it's possible. The ISSA certification allows open-book exams, and you can prepare entirely in Portuguese. Here is the full step-by-step.
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TrainingTraining every day feels productive — until progress stalls. Here is how many rest days beginners, intermediates and advanced lifters really need, and the signs you need more.
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TrainingThe 10,000-step goal started as marketing, not science. Here is what walking really does for fat loss, how many steps you actually need, and how to make every step count more.
Read article →Strength, home workouts and programming — build a body that works as good as it looks.
TrainingForget complicated splits. Three full-body sessions a week, six movement patterns, and a simple progression plan — everything a beginner needs.
Read article →TrainingNo commute, no crowds, no excuses. A complete 30-minute full-body home session — plus how to keep making it harder as you get stronger.
Read article →TrainingPush/pull/legs, upper/lower, bro split — what they actually mean, who each one is for, and how to match your split to the days you really have.
Read article →TrainingNo, you cannot crunch it away. Here is the honest hierarchy — deficit, protein, strength, walking, sleep — that actually shrinks the waistline after 35.
Read article →TrainingYes, it's possible. The ISSA certification allows open-book exams, and you can prepare entirely in Portuguese. Here is the full step-by-step.
Read article →TrainingTraining every day feels productive — until progress stalls. Here is how many rest days beginners, intermediates and advanced lifters really need, and the signs you need more.
Read article →TrainingThe 10,000-step goal started as marketing, not science. Here is what walking really does for fat loss, how many steps you actually need, and how to make every step count more.
Read article →Reeducação alimentar, protein and meal prep — change the way you eat without dieting.
NutritionDiets have an end date — that's why they fail. Reeducação alimentar is about rebuilding habits so healthy eating becomes automatic.
Read article →NutritionProtein is the most under-eaten nutrient among people trying to get fit. Practical targets, the palm method, and the best sources — no scale required.
Read article →NutritionYou don't need a Sunday production line. A simple 2-hour system — proteins, carbs, veggies, assembly — that covers your whole week.
Read article →Evidence over hype — what to take, what to skip, and how to fuel your sessions.
SupplementsThe supplement industry runs on hype. Here's an honest, evidence-based tier list — what works, what's promising, and what's a waste of money.
Read article →SupplementsTraining fasted, stuffed, or perfectly fueled changes everything about your session. Here's the timing, the portions, and what to avoid.
Read article →SupplementsNo — but it might be the most useful supplement you don't need. When powder makes sense, whey vs. plant, and how to choose a good one.
Read article →SupplementsThe most-asked supplement questions, answered straight: safety, bloating, dosage, hair-loss myths — and whether you actually need it.
Read article →Programs, recipes and services to accelerate your transformation.
Ready-made workout spreadsheets for your goal — strength, home training or fat loss. Follow the plan, no consulting needed.
Coming soonSimple, sustainable nutrition guides — reeducação alimentar without extremes, with meal plans and macros.
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The trainer's spreadsheet: build complete client programs in minutes, not hours.
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1:1 guidance from Ana Carolina to grow your coaching business and get clients.
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We build your website and set up your training business — you coach, we handle the rest.
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We guide you through the entire ISSA Certified Personal Trainer path — registration done together, weekly live review classes and exam prep in Portuguese. ISSA certifications are among the most recognized by gyms and employers across the USA.
1:1 coaching with certified trainers selected by the American Trainer Institute — personalized programs, nutrition guidance and real accountability, in Portuguese or English, online or in person.
I want to trainReady-made training spreadsheets built by a certified coach — pick your goal and follow the plan, no consulting needed. Plus diet and recipe ebooks.
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AMERICAN TRAINER INSTITUTE