Working on some different skill work and gymnastics with @ashletics_fitness today, we are officially moved into our new location @coexistecrossfit but only to offer a better and more complete service to all my clients and members. Whatever your looking for we got you covered!!! Come check us out at 87F Montrose in DDO it's the new @districtelitewestisland 👊👊👊
Imagine yourself sitting with an extra 10, 30 or even 100 lbs to lose. Feeling overwhelmed? You shouldn't... 1- Come up with a reasonable timeframe, and set dates with small manageable goals. 2- Seek advice from a professional, It may cost more but you'll be on the right track from the start. The Nutrition does make up for 80%++ of any #transformation , invest in it. 3- The training needs to be progressive, You should always add small increments week in and week out to your loads. This will keep you from injuries. 4- The #nutrition needs to be progressive, If your gaining muscle or losing fat. Always increase or decrease with a 10% or 5% caloric fluctuation. More will result in a crash diet OR gaining fluff on top of that muscle. 5- Track down your training and diet, Never wing it! 6- Stay motivated and have fun with it. You only have one body to live in. #loveyourself
Happy Easter Monday #fitfam If your anything like me than yesterdays eating festivities might have you feeling a little heavy, bloated and lethargic today 🐷 There's great news, because you can stop that snowball effect by following one simple rule post HUGE day. We already have so many carbs in the system and our body can't process up any more without storring it away as unwanted bodyfat. - Cut out all your processed and complex carbs today, This will help flush out everything we over ate yesterday. - Try to get a 45 mins high Intensity circuit training done at some point today, This will help deplete all that excess glycogen we've stored. - Lastly, drink as much water as possible today and make sure to continue to get in your predetermined proteins and fats. Follow these 3 simple steps and you should bounce back quickly without putting on that extra bodyfat.
Firstly Happy #Easter Everyone!!! I'd like to say Congrats to my client Donal @presidentharper for all his hard work in and out of the gym over the past year. Besides the fact that he put on a serious amount of lean muscle, I think the coolest thing about this transformation is the mental aspect of it all. Having time to balance family, work and his passion for #health isn't an easy thing to accomplish. Donal is Irish and loves a couple beers, we were able to come up with a solid #training program and #Nutrition plan that keeps him anabolic while dropping bodyfat. I think one of the greatest moment was setting a goal to build his #powerlifting total and watching him pull a clean 405lbs!!! Can't wait to see where we can bring his shape and passion for #fitness in the months to come!!! Keep hammering away brother. Much Respect for all your hard work. 👊👊👊
Always has my back, love you to death babe. XXX @ve smith
Ground Zero...Time to set my 6 month Powerlifting #goals and be accountable to crush them. 500 pound bench Press 600 pound Squat 700 pound Deadlift As a Fitness Professional it's so important to set long term and short term goals. If I can focus on pushing bigger weights and the accessory lifts it takes to move them, it will only help me as an athlete and a coach. Not gonna lie these numbers seem scary but fuck it, they should!!! Come August I'll move em. @clubproform @districtelitewestisland @monstergym
Worked hard all week, Let's keep it rolling through the weekend #fitfam 👊
Studies show that the average person puts on 5 to 7 lbs between Thanksgiving and Christmas. Here are a few of MY tips to help you over these busy holidays. - Cut out the snacks completely if your meals are going to be outta control. - Always fill up on protein first!!! - Try to Intermittent Fast, overload your calories in that 8 hour window. Shut it down afterwards. - Get plenty of rest, power naps are a great stress reliever. - Drink as much water as possible prior to drinking...and...Alternate alcoholic beverages with water. - "Calories in, calories out" if you go over board burn it off the next days or you will put on those extra pounds. 📸 @seb furtado
Who Wants #Abs and meals big enough to feel FULL? Progressive overloading is a term often applied to lifting but rarely do we associate it with our diets, But we should!!! -Rapid increases or decreases in calories will always lead to further problems. The body always wants to keep homeostasis, so make your diet plan or bulk is more gradual, in order to keep that muscle, or conversely, not put on big amounts of unwanted fat. -If you're dieting or in a maintenance phase you can always increase your caloric consumption to build lean mass. -This happens to be one of the most consistent problems I see with my clients or even other Trainers, nutritionists and dietitians with theirs. Do not be over aggressive with your diet plan on either end of the dieting or bulking spectrum, slow and steady will win the race. *DM me for any nutritional Questions.
Here's a little clip of one of my Female clients @stephys_charp shes been doing a Hybrid program of Private Training and my Metcon classes. -First of all SUPER proud of all the progress made so far. Hasn't missed a session since day one and always comes willing to learn. -Ladies AND gentlemen looking to build there Glutes and posterior chain, Listen up!!! -It's going to take more that a pair of super tight #lululemon pants and 100's of different light band exercises to build a posterior chain that's actually functional and looks good when the tights come off. -Build your Lower body workout around Functional Leg movements ie: Squats, Lunges and Deads and Vary the Intensity with different ranges of reps and workloads. -Finish off the legs with band work and isolation. -If you dont know what to do and what a better Post. Chain seek out help, or ask. Over working the hips with 800 reps of banded hip abductions is not the way to go 😉 #hadtosayit
"They call us dreamers, But we're the ones that never sleep". ❤💙❤ Set your goals high this week #fitfam AIM high, HIT high or MISS high.
Huge Congrats to my client @_nancy_blais on this amazing transformation. Nancy has been doing my classes at 6am for over 2 years, but just recently asked me to take her diet to the next level. Clearly, shes following the game plan!!! Hey body has changed dramatically. Stay tuned because this transformation is just getting started.
No competitions planned, Just leaning out and having a blast. Update: week 1 of 12 of Keto done. Not gonna lie was a tough week but cravings are going away slowly. Zero pump as expected. Body weight is 225 this morning. Goal is 205- 210 for end of summer...well take it down nice and slow.
Beautiful day in Longueuil with this lil Rocket @ve smith 😘
HERE WE GO...6 months to transform and beat this package I brought to @superleague live in Vegas. Cutting down to a yoked as fuck 199lbs for next event. I'm comming for Alpha Super, Super League and PowerLeague titles. Who do you have to go head to head with me in all 3 in #U.S.A @jea jung @mathew_park @superleague cad @superleague zaf @superleague atl @superleague sea @katsecor @superleague uk @superleague phx
Proud to be in this promo video Team CANADA 🇨🇦 vs. TEAM USA 🇺🇸 on Olympia Weekend in VEGAS. Head down in my lane, Full throttle to the finish line. Gonna bring my Canadian belt and exchange it for the international one this time. @carminepetrillo @monstergym @districtelitewestisland @progymmontreal @odin gear @markuskaulius @magnumneutroceuticals #Repost @superleague live ( @get_repost ) ・・・ • • • It begins with one opponent - yourself. . You vs You. Mind vs Body. Pain vs Pleasure. . Anyone can play, but very few make it to the League. . The body of a superhero. The strength of a beast. The mind of a warrior. And the mental fortitude to do battle outside of the cozy walls of your comfort zone. . Bring everything you’ve got. Leave it all in the Arena. . Athletes: @the fitness.doctor @redggy_jupiter @melissasarahwee @michaelchiappalone @veenstar1 @stevenlionheart @brigittegoudz CEO: @jea jung #superleague #superhumans #youvsyou
Thanks for the Shootout... #respect #Repost @superleague cad ( @get_repost ) ・・・ Motivation Monday goes to the Intern Super League World Champ @the fitness.doctor. Listen up to this powerful story below..... ——————————- Ryan came right from the hospital to the battlefield on SL3 day, yes thats right. He and his amazing wife @ve smith had there baby girl Lexi 3 days before the event, he stayed with his family at the hospital and came directly to @progymmontreal to win the Cruiserweight and Overall title. This is a NO EXCUSE way to life. ——————————- So the next time you make an excuse, reflect on this savage. The USA 🇺🇸 better buckle up, 🇨🇦 is coming strong. ——————————- @tank_tom_warroom cant wait to hear this interview for the War Room podcast ⚔️🛡🔥 ——————————- Ryan thanks for inspiring us all and leaving nothing left on the battlefield 🥇🏆 ——————————- @superleague live @superleague cad @superleagueathletes ——————————- #superleague #thefitnessdoctor #savage #worldchampion #deadlift
Another all natural @the fitness.doctor Transformation, nothing but hard work here.🤜🤛 Been working with my man @presidentharper 1x a week, but tracking his training and diet closely for about a year. He's a hard gainer but definetly put in the effort. Congrats brother. 👏👏👏 A father few times over, husband and works a heavy job. So what's your excuse again...