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THE MEN’S AND WOMEN’S HEALTH Strength and Diversity program has connected trainers from underrepresented communities to the MH ecosystem for six years. The goal: to provide opportunities those from marginalized groups receive less often and to help make the people working in the fitness industry look more like the types of people working out at gyms all across the country.
So far, 53 trainers have completed the program. You’ll find three SiD grads in the pages of our Winter 2026 issue. The editors of both Men’s and Women’s Health, led by fitness director Ebenezer Samuel and director of special projects Amanda Lucci, work with every trainer in weekly Zoom sessions and other enrichment programming to provide industry resources. The program will return in late 2026 for another class.
The trainers of the class of 2025 came from a wide range of backgrounds, with focuses that range from nutrition to high school sports to an Olympic athlete—and they all have unique perspectives to share. Read on to learn more about them and their best advice to live a strong, healthy life.
Thomas Dellota, C.S.C.S.
As a first-generation Filipino-American, I take tremendous pride in representing the Asian community in strength and conditioning, a field where we’re often underrepresented.
Currently, I serve as the Head Strength and Conditioning Coach at Niles West High School, where I train student-athletes across 31 different sports. My coaching background also includes helping develop training programs for recreational and competitive athletes. Every opportunity to teach and lead is a chance to open doors, break barriers, and show young athletes that representation matters.
My Best Advice
For the demographic I train, both young and old, I want them to understand the difference between simply lifting weights and training with purpose and intent. Strength, speed, mobility, and recovery all matter equally and should be trained with balance and consistency. Focus on stacking the small wins over time—they lead to major victories! Whether you’re a student-athlete or a recreational athlete, always remember your “why” and strive to become the best version of yourself, both in and out of the gym.
Tony Castillo, RD
I’m a Registered Dietitian and sports and performance dietitian specializing in men’s health and performance nutrition. I’ve worked with collegiate athletes at the University of Florida and professional athletes with the Toronto Blue Jays.
My focus is helping busy men—whether athletes or active professionals—optimize their performance, body composition, and overall health through evidence-based, sustainable nutrition practices. I emphasize practical lifestyle changes over calorie counting, supporting my clients in overcoming challenges like weight plateaus, cravings, and balancing nutrition around hectic schedules.
My Best Advice
For men juggling busy careers, family life, and fitness goals, my best advice is to prioritize nutrient quality and meal timing rather than obsess over calories. Focus on whole foods rich in protein, healthy fats, and fiber to support muscle maintenance, energy, and recovery. Consistency and sustainability win over quick fixes—find simple habits you can maintain daily. Hydration, sleep, and managing stress are also key pillars that directly affect how your body uses food for performance and health. Remember, sustainable nutrition is a marathon, not a sprint, so be patient and adapt as life changes.
True Bey
I’m an Integrative Nutrition Health Coach for men. I teach men how to eat clean, lose weight, and build muscle mass so they can look good naked and be happy with who they see in the mirror.
I spent my entire adult life working in healthcare and the last 10 years in health and wellness. After struggling with obesity, low confidence, and food addiction, I was able to transform my life and body after 18 months. Now I help men do the same.
My Best Advice
If you want to transform your body, start in the kitchen, not the gym. Most men chase workouts when what they really need is mastery over their nutrition. The body doesn’t change because you trained harder; it changes because you learned how to fuel it smarter. Know your way around the grocery store before you touch a barbell. Cooking your own meals builds more than muscle—it builds awareness, patience, and redefines your relationship with food. The men who win long term aren’t the ones who train the most. They’re the ones who’ve learned how to eat well, sleep well, and embrace the lifestyle.
Lamán Ben-Trahoret, NASM
I’m a personal trainer, stretch therapist, and health coach with eight-plus years of experience in Arlington, VA, helping time-pressed professionals rebuild their relationship with movement by building strength, improving mobility, and restoring energy for life and work.
My Best Advice
Fitness is for anybody with a body. But as we start to scale the mountain of our careers, many of us forget the body that got us there and start living only in our minds. Meetings replace movement, and our bodies become background noise. My philosophy is built on the 80/20 mindset—where 20 percent of our actions create 80 percent of our results. You don’t need to live in the gym; you do need to live in your body. Two to three strength sessions a week, daily movement breaks, mindful meals, and quality sleep—that’s the real foundation of health.
Ray Muskeyvalley, FRCMS
I’m a former NCAA basketball player, degreed Biomedical Engineer, 20-year U.S. Department of Defense Program Manager, and current Functional Range Systems–certified joint-health training coach.
After multiple joint surgeries from college basketball, I spent two decades experimenting with how to move differently, from strength training and HIIT to gymnastics-based bodyweight work and now joint-specific strength training. After taking my daughter to Aqua Tots Swim School, I realized nothing like that existed for joint health for athletes or former athletes before injury. That moment inspired The MVMT School: a system that aims to bring that same level of education, structure, and long-term development focus to help people train to move before they break down, not after.
My Best Advice
Your MVMT Season isn’t defined by age or ability; it’s defined by the habits, skills, and practices you have at a particular time. Whether you’re a youth athlete building a foundation, a competitor pushing limits, or a parent working to stay mobile and strong, we all share one truth: joint health is the foundation. Before you chase strength or speed, give the joints you need—ankles, knees, hips, spine, whatever the job calls for—60 seconds of slow, controlled motion.
Stephanie Pantoja
I’m an ISSA-CPT and Precision Nutrition Level 1 Certified Nutrition Coach (PN1) and the founder of Thick & Fit by Stephsblessedd®.
My Best Advice
To keep that new-year energy, stop chasing deadlines and start enjoying the process. Motivation may spark the start but discipline, confidence and consistency keep it alive. Fitness is a lifelong relationship that gives back exactly what you put in.
Jessi Perna-Elias
I’m a certified Peak Pilates instructor and consultant. My work centers on culture change in movement spaces to advance inclusion, equity, and respect, redefining what safety means in fitness by creating environments where everyone is seen, valued, and empowered to exist without justification.
My Best Advice
To maintain the start-of-year energy, reflect and connect with your why. Being intentional will help you stay anchored and focused when things get hard.
Sunny Choi, C.S.C.S.
I’m an Olympian [competing in Breaking at the 2024 Paris Games] and Strength & Conditioning Coach who helps people move better, feel stronger, and build confidence through smart and sustainable training.
My Best Advice
Our bodies (and minds) aren’t built to sprint through the whole year so pace yourself! Start small and find a steady, sustainable volume that you can maintain throughout the year.
Krisen Feemster
I’m a Licensed Marriage and Family Therapist, wellness coach, and facilitator. My work is the bridge between emotional well-being and physical strength.
My Best Advice
You create lasting momentum by setting goals rooted in empowerment for the future, rather than shame or panic about where you are now. This mindset supports a realistic commitment you can maintain for months and years to come.
Gina Pomponio
Gina Pomponio is a CPT and F45 coach. “I aim to help people reach their fitness goals in a way that fits their lives—no burnout, no guilt, just sustainable progress,” she says.
My Best Advice
When life gets hectic, I remind myself that progress isn’t about perfection, it’s about persistence. As a busy mom, I focus on what’s doable in the moment, knowing those small efforts keep me moving forward.
