Fitness + Nutrition Training

Helping average guys get back into shape, lose weight, all while enjoying foods and drinks they enjoy! ๐Ÿ”๐Ÿ•๐Ÿบ

Personal trainer about to do a deadlift

Helping Men With Limited Fitness + Nutrition Knowledge Get into the gym to build muscle, confidence, and burn body fat.

Do you consistently find yourself thinking back to when you were in fantastic shape? The times where you didn't have a beer belly and were confident to walk around without a shirt on. If that is you, let's get started on a nutrition and workout program where you can lose 10 to 20 pounds in 12 weeks.

“Some people want it to ย happen, some wish it would happen, others make it happen” – Michael Jordan ๐Ÿ”ฅ๐Ÿ†

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Learn how to track your macros (macronutrients) so you can enjoy a wide variety of foods while still losing weight.

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๐Ÿ”ธIf you are a beginner in the gym, here are two mistakes you should try and avoid.

1๏ธโƒฃ Not warming up properly. Jumping right into your workout without any type of warm up outs you at a higher risk of injury. 

Take 10-15 minutes, warm up your body and stay injury free for the long run.

2๏ธโƒฃ Avoid starting with isolation exercises first. If you do this, you will burn out your smaller muscles and they will be less effective when you do your bigger lifts such as a bench, squat, or dead lift .

๐Ÿ”ธAnd here is an extra piece of adviceโ€ฆ do not ego lift. I used to do this and it is not worth it and it led to an injury.

#weightloss #beginnerworkouts #vancouver #vancouverpersonaltrainer #weightlossprogress

๐Ÿ”ธIf you are a beginner in the gym, here are two mistakes you should try and avoid.

1๏ธโƒฃ Not warming up properly. Jumping right into your workout without any type of warm up outs you at a higher risk of injury.

Take 10-15 minutes, warm up your body and stay injury free for the long run.

2๏ธโƒฃ Avoid starting with isolation exercises first. If you do this, you will burn out your smaller muscles and they will be less effective when you do your bigger lifts such as a bench, squat, or dead lift .

๐Ÿ”ธAnd here is an extra piece of adviceโ€ฆ do not ego lift. I used to do this and it is not worth it and it led to an injury.

#weightloss #beginnerworkouts #vancouver #vancouverpersonaltrainer #weightlossprogress
...

๐—ค๐˜‚๐—ถ๐—ฐ๐—ธ ๐Ÿฎ๐Ÿฌ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ ๐—ง๐—ผ ๐—ง๐—ฟ๐˜† โšก๏ธ

My gym is closed on Sundays, so it is normally a rest day for me! But I was feeling good and had energy to burn ๐Ÿ”ฅ

๐Ÿ”ธ25 pushups x 3
๐Ÿ”ธ25 squats x 3
๐Ÿ”ธ25 mountain climbers x 3
๐Ÿ”ธ10 burpees x 3
๐Ÿ”ธ25 leg raises x 3

And to finish it off, I did 10 lengths in the pool without stopping. A little difficult for me to be honest ๐Ÿ˜….

What do you do to get in a quick workout? Answer below โฌ‡๏ธ

#weightloss #caloriedeficit #homeworkouts #vancouver #vancouverpersonaltraining

๐—ค๐˜‚๐—ถ๐—ฐ๐—ธ ๐Ÿฎ๐Ÿฌ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ ๐—ง๐—ผ ๐—ง๐—ฟ๐˜† โšก๏ธ

My gym is closed on Sundays, so it is normally a rest day for me! But I was feeling good and had energy to burn ๐Ÿ”ฅ

๐Ÿ”ธ25 pushups x 3
๐Ÿ”ธ25 squats x 3
๐Ÿ”ธ25 mountain climbers x 3
๐Ÿ”ธ10 burpees x 3
๐Ÿ”ธ25 leg raises x 3

And to finish it off, I did 10 lengths in the pool without stopping. A little difficult for me to be honest ๐Ÿ˜….

What do you do to get in a quick workout? Answer below โฌ‡๏ธ

#weightloss #caloriedeficit #homeworkouts #vancouver #vancouverpersonaltraining
...

๐—›๐—ถ๐—ด๐—ต ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐— ๐—ฒ๐—ฎ๐—น (๐Ÿต๐Ÿฌ + ๐—š๐—ฟ๐—ฎ๐—บ๐˜€) ๐Ÿ™Œ๐Ÿฅฉ

Sometimes I get pretty busy during the day and do not eat.

The other night, I still had about 100 g of protein left to eat and tried to get much as possible into this meal.

I typically eat 3 or 4 meals a day and the protein is more balanced but this does happen on occasion. 

What do you eat to make sure you hit your protein goal? ๐Ÿ”ฅ

#vancouverbc #vancouverpersonaltraining #weightlossjourney #weightlosstips #loseweightforgood

๐—›๐—ถ๐—ด๐—ต ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐— ๐—ฒ๐—ฎ๐—น (๐Ÿต๐Ÿฌ + ๐—š๐—ฟ๐—ฎ๐—บ๐˜€) ๐Ÿ™Œ๐Ÿฅฉ

Sometimes I get pretty busy during the day and do not eat.

The other night, I still had about 100 g of protein left to eat and tried to get much as possible into this meal.

I typically eat 3 or 4 meals a day and the protein is more balanced but this does happen on occasion.

What do you eat to make sure you hit your protein goal? ๐Ÿ”ฅ

#vancouverbc #vancouverpersonaltraining #weightlossjourney #weightlosstips #loseweightforgood
...

๐—Ÿ๐—ผ๐˜€๐—ฒ ๐—ช๐—ฒ๐—ถ๐—ด๐—ต๐˜ + ๐—•๐˜‚๐—ถ๐—น๐—ฑ ๐— ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ ๐—ช๐—ถ๐˜๐—ต ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜๐˜€

If you are new to fitness or a gym beginner, here are 4 different squat variations to try out!

1๏ธโƒฃ Bodyweight Squats

2๏ธโƒฃ Dumbbell Sumo Squats

3๏ธโƒฃ Dumbbell Goblet Squats

4๏ธโƒฃ Barbell Back Squats

Which is your favorite type of squat and why?

#vancouverisawesome #vancouverbc #vancouverpersonaltraining #equinoxvancouver #weightlosstips

๐—Ÿ๐—ผ๐˜€๐—ฒ ๐—ช๐—ฒ๐—ถ๐—ด๐—ต๐˜ + ๐—•๐˜‚๐—ถ๐—น๐—ฑ ๐— ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ ๐—ช๐—ถ๐˜๐—ต ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜๐˜€

If you are new to fitness or a gym beginner, here are 4 different squat variations to try out!

1๏ธโƒฃ Bodyweight Squats

2๏ธโƒฃ Dumbbell Sumo Squats

3๏ธโƒฃ Dumbbell Goblet Squats

4๏ธโƒฃ Barbell Back Squats

Which is your favorite type of squat and why?

#vancouverisawesome #vancouverbc #vancouverpersonaltraining #equinoxvancouver #weightlosstips
...

๐—ฌ๐—ผ๐˜‚ ๐—ก๐—ฒ๐—ฒ๐—ฑ ๐—ง๐—ผ ๐—ฆ๐˜๐—ผ๐—ฝ ๐——๐—ผ๐—ถ๐—ป๐—ด ๐—ง๐—ต๐—ถ๐˜€ ๐—ก๐—ข๐—ช ๐Ÿ›‘

I was caught up in doing this for a really long time, and it doesnโ€™t help you at all.

Try to focus on yourself and your goals only. It doesnโ€™t matter what anyone else is doing!

#weightloss #weigjtlossjourney #weightlossmotivation #positivethoughts #vancouver #vancouverpersonaltrainer

๐—ฌ๐—ผ๐˜‚ ๐—ก๐—ฒ๐—ฒ๐—ฑ ๐—ง๐—ผ ๐—ฆ๐˜๐—ผ๐—ฝ ๐——๐—ผ๐—ถ๐—ป๐—ด ๐—ง๐—ต๐—ถ๐˜€ ๐—ก๐—ข๐—ช ๐Ÿ›‘

I was caught up in doing this for a really long time, and it doesnโ€™t help you at all.

Try to focus on yourself and your goals only. It doesnโ€™t matter what anyone else is doing!

#weightloss #weigjtlossjourney #weightlossmotivation #positivethoughts #vancouver #vancouverpersonaltrainer
...

๐—›๐—ผ๐˜„ ๐—ง๐—ผ ๐—จ๐˜€๐—ฒ ๐—ง๐—ต๐—ฒ ๐—Ÿ๐—ฒ๐—ด ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ (๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜) โœ…

Here is a quick demo on how to use the leg press machine. 

This one requires you to add the weights, but there is also a version with adjustable weight. 

-Get a good position in the seat.

-Bring the weight down at a controlled speed.

-Stop when your knees come to a 90 degree angle and then press back using your heels.

Aim for 10 to 15 reps! 

#legpress #legpressmachine #vancouver #vancouverpersonaltrainer #vancouverpersonaltraining #belizefitness

๐—›๐—ผ๐˜„ ๐—ง๐—ผ ๐—จ๐˜€๐—ฒ ๐—ง๐—ต๐—ฒ ๐—Ÿ๐—ฒ๐—ด ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐— ๐—ฎ๐—ฐ๐—ต๐—ถ๐—ป๐—ฒ (๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜) โœ…

Here is a quick demo on how to use the leg press machine.

This one requires you to add the weights, but there is also a version with adjustable weight.

-Get a good position in the seat.

-Bring the weight down at a controlled speed.

-Stop when your knees come to a 90 degree angle and then press back using your heels.

Aim for 10 to 15 reps!

#legpress #legpressmachine #vancouver #vancouverpersonaltrainer #vancouverpersonaltraining #belizefitness
...

๐—ค๐˜‚๐—ถ๐—ฐ๐—ธ ๐— ๐—ฒ๐—ฎ๐—น ๐—ฃ๐—ฟ๐—ฒ๐—ฝ ๐—œ๐—ฑ๐—ฒ๐—ฎ (๐Ÿฐ๐Ÿฑ๐Ÿฌ ๐—–๐—ฎ๐—น๐˜€) ๐Ÿ’ฅ

-lean ground beef
-white rice
-cucumber slices

Total cook time was 45 minutes! Super easy and straightforward. 

#mealprep #mealplanning #vancouvermealprep #vancouverpersonaltrainer #vancouverpersonaltraining

๐—ค๐˜‚๐—ถ๐—ฐ๐—ธ ๐— ๐—ฒ๐—ฎ๐—น ๐—ฃ๐—ฟ๐—ฒ๐—ฝ ๐—œ๐—ฑ๐—ฒ๐—ฎ (๐Ÿฐ๐Ÿฑ๐Ÿฌ ๐—–๐—ฎ๐—น๐˜€) ๐Ÿ’ฅ

-lean ground beef
-white rice
-cucumber slices

Total cook time was 45 minutes! Super easy and straightforward.

#mealprep #mealplanning #vancouvermealprep #vancouverpersonaltrainer #vancouverpersonaltraining
...

๐—œ ๐—”๐—บ ๐—™๐—ฒ๐—ฒ๐—น๐—ถ๐—ป๐—ด ๐Ÿ’ฏ ๐Ÿ’ฏ ๐—ง๐—ผ๐—ฑ๐—ฎ๐˜†!

I definitely woke up on the right side of my bed today. I am feeling very aware, alert, energized โ˜•๏ธ and positive.

Lately I have been focusing on shifting my perception from the bad to the good. 

I have been feeling grateful for all of the things I have and which are coming my way.

- I get to work remotely off of my laptop (how cool is that ๐Ÿ˜Ž).

- I have countless friends and family members I can rely on if things go bad.

- I still have one my parents around and get to talk with her everyday ๐Ÿ™

- I have the ability to set some crazy goals and go after them.

My goal for the rest of the year is to help people feel this way too ๐Ÿ‘Š

Drop some ๐Ÿ”ฅ๐Ÿ”ฅ below  if you want to start making a positive change.

#weightlossjourney #mensweightlossjourney #beginnerweightloss #nutritioncoaching #nutritionforbeginners #vancouverpersonaltrainer

๐—œ ๐—”๐—บ ๐—™๐—ฒ๐—ฒ๐—น๐—ถ๐—ป๐—ด ๐Ÿ’ฏ ๐Ÿ’ฏ ๐—ง๐—ผ๐—ฑ๐—ฎ๐˜†!

I definitely woke up on the right side of my bed today. I am feeling very aware, alert, energized โ˜•๏ธ and positive.

Lately I have been focusing on shifting my perception from the bad to the good.

I have been feeling grateful for all of the things I have and which are coming my way.

- I get to work remotely off of my laptop (how cool is that ๐Ÿ˜Ž).

- I have countless friends and family members I can rely on if things go bad.

- I still have one my parents around and get to talk with her everyday ๐Ÿ™

- I have the ability to set some crazy goals and go after them.

My goal for the rest of the year is to help people feel this way too ๐Ÿ‘Š

Drop some ๐Ÿ”ฅ๐Ÿ”ฅ below if you want to start making a positive change.

#weightlossjourney #mensweightlossjourney #beginnerweightloss #nutritioncoaching #nutritionforbeginners #vancouverpersonaltrainer
...

Tour De Belize ๐Ÿ‡ง๐Ÿ‡ฟ ๐Ÿšดโ€โ™‚๏ธ๐Ÿšด

#belize #belizetravel #placencia #weightloss #weightlossjourney #vancouver #vancouverpersonaltrainer

Tour De Belize ๐Ÿ‡ง๐Ÿ‡ฟ ๐Ÿšดโ€โ™‚๏ธ๐Ÿšด

#belize #belizetravel #placencia #weightloss #weightlossjourney #vancouver #vancouverpersonaltrainer
...

๐—›๐—ผ๐˜„ ๐—ง๐—ผ ๐—š๐—ฟ๐—ผ๐˜„ ๐—›๐˜‚๐—ด๐—ฒ ๐—ง๐—ฟ๐—ถ๐—ฐ๐—ฒ๐—ฝ๐˜€: ๐—™๐—ผ๐—ฟ ๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ๐˜€๐Ÿ”ฅ๐Ÿ”ฅ

This is a basic tricep exercise which I have used for years, and it has allowed me to get some pretty big arms! 

โ–ซ๏ธFind a weight where you can do 10-12 reps (should be difficult to get the last couple of reps).

โ–ซ๏ธKeep your arms by your side, push down, and you should feel it in the top of your arms.

โ–ซ๏ธUse a full range of motion and repeat.

Watch the video & try it out on your next arm or push day.

#weightloss #weightlossjourney #beginnerweightloss #mensweightlossjourney #vancouver #vancouverpersonaltraining

๐—›๐—ผ๐˜„ ๐—ง๐—ผ ๐—š๐—ฟ๐—ผ๐˜„ ๐—›๐˜‚๐—ด๐—ฒ ๐—ง๐—ฟ๐—ถ๐—ฐ๐—ฒ๐—ฝ๐˜€: ๐—™๐—ผ๐—ฟ ๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ๐˜€๐Ÿ”ฅ๐Ÿ”ฅ

This is a basic tricep exercise which I have used for years, and it has allowed me to get some pretty big arms!

โ–ซ๏ธFind a weight where you can do 10-12 reps (should be difficult to get the last couple of reps).

โ–ซ๏ธKeep your arms by your side, push down, and you should feel it in the top of your arms.

โ–ซ๏ธUse a full range of motion and repeat.

Watch the video & try it out on your next arm or push day.

#weightloss #weightlossjourney #beginnerweightloss #mensweightlossjourney #vancouver #vancouverpersonaltraining
...

๐—ง๐—ผ๐—ผ ๐— ๐—ฎ๐—ป๐˜† ๐—ฃ๐—ฒ๐—ผ๐—ฝ๐—น๐—ฒ ๐—š๐—ถ๐˜ƒ๐—ฒ ๐—จ๐—ฝ ๐—ข๐—ป ๐—ง๐—ต๐—ฒ๐—ถ๐—ฟ ๐—™๐—ถ๐˜๐—ป๐—ฒ๐˜€๐˜€ ๐—š๐—ผ๐—ฎ๐—น๐˜€ ๐—ช๐—ฎ๐˜† ๐—ง๐—ผ๐—ผ ๐—˜๐—ฎ๐—ฟ๐—น๐˜†!

I was just browsing Google and YouTube and there were many videos of โ€œhow to lose weight fastโ€ or โ€œlose 10 pounds in 3 daysโ€.

It is crazy to me that people are putting all that junk out there. Your goal should be to slowly lose weight in a healthy and sustainable manner.

If you are serious about becoming fit and losing weight, it will be a long and hard process. You will sometimes go weeks without having noticeable results, but taking the longer route will be the most effective.

Do not look for the short cuts and be ready to put in the work! 

#weightlossjourney #mensweightlossjourney #losebellyfat #vancouvercanada #vancouverpersonaltrainer #belizefitness

๐—ง๐—ผ๐—ผ ๐— ๐—ฎ๐—ป๐˜† ๐—ฃ๐—ฒ๐—ผ๐—ฝ๐—น๐—ฒ ๐—š๐—ถ๐˜ƒ๐—ฒ ๐—จ๐—ฝ ๐—ข๐—ป ๐—ง๐—ต๐—ฒ๐—ถ๐—ฟ ๐—™๐—ถ๐˜๐—ป๐—ฒ๐˜€๐˜€ ๐—š๐—ผ๐—ฎ๐—น๐˜€ ๐—ช๐—ฎ๐˜† ๐—ง๐—ผ๐—ผ ๐—˜๐—ฎ๐—ฟ๐—น๐˜†!

I was just browsing Google and YouTube and there were many videos of โ€œhow to lose weight fastโ€ or โ€œlose 10 pounds in 3 daysโ€.

It is crazy to me that people are putting all that junk out there. Your goal should be to slowly lose weight in a healthy and sustainable manner.

If you are serious about becoming fit and losing weight, it will be a long and hard process. You will sometimes go weeks without having noticeable results, but taking the longer route will be the most effective.

Do not look for the short cuts and be ready to put in the work!

#weightlossjourney #mensweightlossjourney #losebellyfat #vancouvercanada #vancouverpersonaltrainer #belizefitness
...

๐—œ๐—ณ ๐—ฌ๐—ผ๐˜‚ ๐—”๐—ฟ๐—ฒ ๐—” ๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ, ๐—”๐˜ƒ๐—ผ๐—ถ๐—ฑ ๐—ง๐—ต๐—ฒ๐˜€๐—ฒ ๐— ๐—ถ๐˜€๐˜๐—ฎ๐—ธ๐—ฒ๐˜€.

โ–ซ๏ธDo not try to lift a crazy amount of weight, especially if you are new or returning to the gym after a long period of time.

โ–ซ๏ธDonโ€™t swing your arms, but instead use a nice and  controlled motion with your elbows at your side. This will let you get a full range of motion and you get a good squeeze in your bicep at the top of the movement.

#weightlossjourney #mensweightlosstransformation #vancouverbc #vancouverpersonaltrainer #caloriedeficit

๐—œ๐—ณ ๐—ฌ๐—ผ๐˜‚ ๐—”๐—ฟ๐—ฒ ๐—” ๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ, ๐—”๐˜ƒ๐—ผ๐—ถ๐—ฑ ๐—ง๐—ต๐—ฒ๐˜€๐—ฒ ๐— ๐—ถ๐˜€๐˜๐—ฎ๐—ธ๐—ฒ๐˜€.

โ–ซ๏ธDo not try to lift a crazy amount of weight, especially if you are new or returning to the gym after a long period of time.

โ–ซ๏ธDonโ€™t swing your arms, but instead use a nice and controlled motion with your elbows at your side. This will let you get a full range of motion and you get a good squeeze in your bicep at the top of the movement.

#weightlossjourney #mensweightlosstransformation #vancouverbc #vancouverpersonaltrainer #caloriedeficit
...

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