Kiko's P.A.I.N. Method

Built to last.

Personal training and speaking by Kiko Cortez — from 25 years in prison to a method for life.

Who we are

Who is Kiko?

First arrested at twelve. Three armed robberies at seventeen. Five years in Indiana DOC, out for thirteen days, then twenty more years in Florida DOC. Seven of those years on Close Management. Ten total in isolation.

Released at forty-one. Off probation at forty-three — the first time since middle school that no court, no officer, no system had any claim on him. That’s when the real work started.

Today Kiko is a NFPT certified personal trainer, a Precision Nutrition coach, and the founder of Kiko’s P.A.I.N. Method — Persistent Application of Intensity and Nutrition. He trains in person at The Body Exchange in Ormond Beach, FL, coaches clients online, and is building the app that will carry the method to scale.

The story isn’t a cautionary tale. It’s a blueprint

Personalized Programs

What works best. Distilled into what works best for you individually.

Expert Guidance

Experienced trainers and specialists dedicated to your progress.

Nutrition Coaching

Effective Meal Plans fit to your preferences.

Commitment to Results

Focused on achieving long-term health and peak performance.

Our Value

P.A.I.N. Persistent Application of Intensity & Nutrition

While getting fit isn’t easy, it is simple.
1.) Consistently train with intensity.
2.) Support your training goals with the proper nutrition.

At Kiko’s P.A.I.N. Method, we stand on those two foundational principles, delivering them with our core values:

Integrity

We uphold the highest standards of honesty and transparency in all our interactions. Our clients trust us to provide genuine care and effective solutions.

Excellence

We strive for excellence in every aspect of our work. Our team continuously seeks to improve and deliver top-quality fitness and rehabilitation services.

Compassion

We approach every client with empathy and understanding. We are dedicated to addressing your individual needs with kindness and respect.

Innovation

We use the latest advancements in fitness and pain management to offer you the most effective and progressive treatments.

Our Value

P.A.I.N. Persistent Application of Intensity & Nutrition

At Kiko’s P.A.I.N. Method, we stand on those two foundational principles, delivering them with our core values:

Persistent Application of Intensity

Strength training is the foundation. Cardio is secondary. Progressive overload — adding load, reps, or quality of execution over time — is at the center of every program. Programs are built in six-week phases. Movement patterns stay constant, exercise selection rotates, so plateaus break before they start.

Nutrition

Goal-based. Every plan starts with what the client is trying to accomplish — fat loss, muscle building, or maintenance. Calories are calculated from TDEE. Protein is the non-negotiable variable: one gram per pound of bodyweight. Tracked through Trainerize, MyFitnessPal, or Cronometer.

THE SPEAKER

A METHOD EARNED, NOT TAUGHT

First arrested at twelve. THREE ARMED ROBBERIES AT SEVENTEEN. Five years in Indiana DOC, out for thirteen days, then twenty more in Florida DOC. Seven of those years on Close Management. Ten total in isolation.

Released at forty-one. Off probation at forty-three — the first time since middle school that no court, no officer, no system had any claim on him. That’s when the real work started.

Train With Purpose. Progress With a Plan.

Semi-Private Training (In-Person)

Up to four clients per session, each on their own individualized program, training in the same hour. Six-week phases. Progressive overload tracked every session. Best of both worlds: personal coaching, plus the energy of training alongside other serious clients.

1-on-1 Personal Training (In-Person)

Just you and Kiko. Fully customized programming built around your goals, your injury history, and your schedule. Glute-centric programming for female clients. Strength as the foundation. Based out of The Body Exchange in Ormond Beach

Online Training

Full programming delivered through the P.A.I.N. Method coaching app (Trainerize). Custom workouts you log in real time, goal-based nutrition with protein targets and TDEE calculations, accountability check-ins. For clients outside Ormond Beach or who prefer training on their own schedule.

WHY CHOOSE US

Why We're Your Top Choice

Experience real and lasting change. At Kiko’s Pain Method, we provide the training, nutrition, and support you need to achieve your fitness goals.

Customized Programs

We create personalized fitness and nutrition plans tailored to your specific needs and goals, ensuring the best possible outcomes.

Expert Team

Our experienced trainers and rehabilitation specialists bring extensive knowledge and passion to help you achieve your optimal health.

Proven Results

Our clients see real, lasting improvements in their fitness and health, thanks to our commitment to excellence and innovation.

Supportive Community

Join a welcoming and motivating environment where your progress is our priority, and every step of your journey is supported.

Class Benefits

Our classes offer a range of benefits to support your fitness and well-being goals. From improving strength and flexibility to enhancing overall health, each class is designed to deliver targeted results and a positive experience.

Strength

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Cardio

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Fat Burning

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Flexibility

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TESTIMONIALS

What Clients Say

    
 
 
       Posted on Google  
   
   Sharon Harlow 
 
 
 
 Trustindex verifies that the original source of the review is Google. Coach Kiko is fabulous. He is attentive and engaged with me as an individual as well as with each of the group sessions he leads. I know his a Little about his story, but it is a success story that I find heart warming and inspiring. Thanks coach…Go!!!!!
  
 
      Posted on Google  
   
   Melodye Praise Dunlop 
 
 
 
 Trustindex verifies that the original source of the review is Google. Coach Kiko is the absolute best. He knows what you need to reach your goals because he understands how to balance nutrition, training and accountability. He is always pushing me to challenge myself, but with good vibes and encouragement! Everyone needs a Kiko in their life for guidance and support. P
  
 
      Posted on Google  
   
   Ashley Davis 
 
 
 
 Trustindex verifies that the original source of the review is Google. Coach Kiko is a badass! I’ve had the pleasure of working and learning from him for about 4 months now. Coach Kiki’s knowledge for health and fitness got me started on the right path for my journey. His encouragement keeps me going when I feel like quitting. And his energy always gets me hype! He’s always prepared for the workouts and ready on the spot for any modifications needed. I’ve learned so much and have become noticeably stronger in just a short period of time. I can’t wait to see what this new lifestyle has in store for me! Thanks Coach Kiko for all your hard work and dedication!!
  
 
      Posted on Google  
   
   jonelle puetz, TTEE 
 
 
 
 Trustindex verifies that the original source of the review is Google. Working out at Bamboo Athletics has been the best! Kiko is a super motivating Coach, he is very kind, supportive & encouraging, the workouts are fun yet challenging no matter what level you are at. I look forward to workouts again! Thanks Coach Kiko!
  
 
      Posted on Google  
   
   Ron Puetz 
 
 
 
 Trustindex verifies that the original source of the review is Google. I was away from the gym for many years. Finding Coach Kiko has made my transition back to the gym an Awesome experience. He’s very confident in his instruction & makes  me work hard with just his presence in the room. I look forward to attending work outs with Kiko as my coach !! Ron P
  
 
      Posted on Google  
   
   Maureen 
 
 
 
 Trustindex verifies that the original source of the review is Google. Coach K is very approachable and explains technique really well. He works to solve any problems you have with your training. Really knows how to motivate.
  
 
      Posted on Google  
   
   Joy Pratt 
 
 
 
 Trustindex verifies that the original source of the review is Google. I trust Coach Kiko to always have my best interests in mind. Knowing I am not a cookie cutter client he customizes and listens to my goals and my unique needs. I appreciate him being honest and corrective where I need it most. I know change takes time and I am coachable to get where I want to be by his direction. I would highly recommend him
  
 
      Posted on Google  
   
   Bianca Hull 
 
 
 
 Trustindex verifies that the original source of the review is Google. Hands down beat coach ever!!! Never a dull moment. You can walk in there defeated by life and exhausted and he will push you to your full potential that you couldn't see for yourself.  You fall and he will pick you back up. Always welcoming and you will never be in a medicoaore place in his class. He brings out the best in all of us. Also, he is accepting of my autistic child. She fits right in. You need to go to his class one time and I promise you there will not be another place you will go. This is the TRUTH!!! Stop by and you will see. I can promise you.
  
 
      Posted on Google  
   
   Liz S 
 
 
 
 Trustindex verifies that the original source of the review is Google. Absolutely an amazing coach! Always has an upbeat attitude and motivates you to get the best out of your workout!
  
 
      Posted on Google  
   
   Omary Gonzalez 
 
 
 
 Trustindex verifies that the original source of the review is Google. Coach Kiko is one of the best coaches I’ve ever had. He always has a positive attitude and pushes you to do your best. Forever grateful for Coach Kiko, and everything he taught me.

Contact Us

Get in Touch

We’re here to answer your questions and provide the support you need. Contact us via phone, email, or our contact form, and we'll be happy to assist you with your fitness and wellness inquiries.

Phone

(386) 523-4731

Email Us

kiko@kikospainmethod.com

Address

Training out of The Body Exchange · 148 Tomoka Ave, Ormond Beach, FL 32174

Get in Touch

Have questions or need more information? We’re here to help! Reach out to us via the contact form below, or get in touch through our phone number and email. We look forward to assisting you on your fitness and wellness journey.

Built to last.

Personal training and speaking by Kiko Cortez — from 25 years in prison to a method for life.

Who we are

Who is Kiko?

P.A.I.N. Persistent Application of Intensity & Nutrition

P.A.I.N. Persistent Application of Intensity & Nutrition

Persistent Application of Intensity

Nutrition

THE SPEAKER

A METHOD EARNED, NOT TAUGHT

Train With Purpose. Progress With a Plan.

Why We're Your Top Choice

Class Benefits

What Clients Say

Contact Us

Get in Touch

Get in Touch

KIKO'S P.A.I.N. METHOD

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Contact Info