Fitness + Nutrition Training

𝗗𝗼 𝗬𝗼𝘂 𝗪𝗮𝗻𝘁 𝗧𝗼 𝗙𝗲𝗲𝗹 𝗠𝗼𝗿𝗲 𝗖𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗧𝗵𝗶𝘀 𝗦𝘂𝗺𝗺𝗲𝗿 💭

Summer is literally just around the corner. If you want to start getting in shape and burning fat, now is the time to start taking action.

There was a time almost 2 years ago, where I weighed the heaviest in my entire life. I put on a good 30 pounds and was actually embarrassed to take my shirt off at the beach at the gym or playing sports. This was also the first time I had ever felt like this 👎

After not being able to look at myself in the mirror, I decided that this was never going to happen again!

Losing weight can be difficult and can take a long time, but it will help you in many ways in the long run.

Send me a DM saying STRONG if you would like help losing 15 to 20 pounds in the next 90 days.

#weightlossjourney #vancouver #vancouverweightlosscoach #vancouverpersonaltraining #flexibledieting ...

𝗠𝗮𝗸𝗲 𝗬𝗼𝘂𝗿 𝗦𝗼𝗳𝘁 𝗔𝗿𝗺𝘀 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 ➡️ ➡️

if you have arms that are soft on top, even when you’re flexing, you need to start losing body, fat and building muscle.

I know I mentioned this last week, but one way to do this is through drop sets. You will be getting in more reps and you’ll be burning more calories.

Make sure to give your biceps a good squeeze at the top!

Let me know if you try these out 🔥 🔥

#weightlossjourney #caloricdeficit #vancouverbc #vancouverweightloss #vancouverpersonaltraining ...

𝗥𝗲𝗮𝘀𝗼𝗻𝘀 𝗪𝗵𝘆 𝗬𝗼𝘂 𝗔𝗿𝗲 𝗡𝗼𝘁 𝗟𝗼𝘀𝗶𝗻𝗴 𝗪𝗲𝗶𝗴𝗵𝘁 ⬇️

Here is here’s one of the main reasons why you are not losing any weight.

You keep jumping from workout program to workout program. You run the training for 3 to 4 weeks, do not see any results so you decide to switch it up.

You need to give your workout program some time (months) before you switch it up.

Also, do not just go online and download a random eight week program. You need to do some research, find what will be best for you, and how to incorporate into your schedule. 👊

#weightloss #vancouverpersonaltraining #weightlossvancouver #caloriedeficit ...

𝗛𝗼𝘄 𝗧𝗼 𝗗𝗼 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁𝘀 (𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿𝘀) 👍

Check out the video for instructions and always make sure you are properly warmed up and not lifting with any injuries.

Good luck 🔥

#deadlifts #beginnerdeadlift #vancouverweightloss #vancouverpersonaltraining #personaltraining ...

𝗨𝘀𝗲 𝗗𝗿𝗼𝗽 𝗦𝗲𝘁𝘀 𝗧𝗼 𝗕𝘂𝗿𝗻 𝗠𝗼𝗿𝗲 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 👌

Drop sets can be used on pretty much any exercise, and they are easy to implement.

They are usually done on your last set, but if you are up for putting in the extra work you can do them on the last two sets.

#weightloss #vancouverweightlosscoach #vancouverpersonaltraining #caloriedeficit ...

𝗧𝗿𝘆 𝗧𝗵𝗶𝘀 𝗨𝗽𝗽𝗲𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 🔥

Here is a quick upper body workout to try:

▫️T Bar rows
▫️Incline dumbbell press
▫️Lateral raises
▫️Bicep curls
▫️Trice press downs

#fitness #weightlossjourney #vancouverweightloss #vancouverweightlosscoach ...

𝗣𝗵𝘆𝘀𝗶𝗾𝘂𝗲 𝗨𝗽𝗱𝗮𝘁𝗲 🔥

Here is an update from this past Friday - sitting at 155/156.

I will be missing another workout today because plumbers are fixing a leaky pipe in my wall 😬.

Back at it tomorrow 🫡

#weightloss #weightlossjourney #caloriedeficit #flexibledieting #vancouverweightloss ...

𝗚𝗲𝘁 𝗬𝗼𝘂𝗿 𝟭𝘀𝘁 𝗣𝘂𝗹𝗹 𝗨𝗽 ⬆️ 𝗧𝗼𝗱𝗮𝘆!

Doing pull ups, can be challenging, and here’s how to make them a little easier!

choose a resistance band which will be appropriate for your weight and then loop it through the bar .

Pulling the band down to get your foot in place , may be a little tricky, so get your workout partner to help you or ask someone else in the gym.

Get your hands set up about shoulder width apart, make sure you have a good grip and then pull yourself up. When going up and down, you want to make sure you have a nice and controlled speed.

Comment below how many pull ups you are able to do 🔥 🔥

#weightloss #beginnerweightloss #personaltrainer #vancouverbc #vancouverweightloss ...

𝗔𝗹𝘄𝗮𝘆𝘀 𝗢𝗻 𝗧𝗵𝗲 𝗚𝗼? 𝟰 𝗗𝗶𝗲𝘁 𝗙𝗿𝗶𝗲𝗻𝗱𝗹𝘆 𝗣𝗹𝗮𝗰𝗲𝘀 𝗧𝗼 𝗘𝗮𝘁

1. Starbucks - good choice of breakfast options. They also have the egg bites, but are a little expensive for the portion size.☕️

2. Subway - if you choose the right sandwich, the macros can be good. 🥪

3. Chipoltle - A burrito bowl is always a good choice and easy to add extra protein. If you need more calories go for an actual burrito 🌯

4. White Spot, Triple O’s, Red Robin, etc - These places can be good if you stick to the basics and avoid all of the extra toppings and sauces.

What is your favorite place to eat when on a diet? ⬇️⬇️

#weightloss #vancouverweightloss #personaltrainer #caloriedeficit #flexibledieting ...

𝗟𝗼𝘀𝗲 𝗪𝗲𝗶𝗴𝗵𝘁 📉 & 𝗕𝘂𝗿𝗻 𝗙𝗮𝘁 𝗧𝗵𝗲 𝗘𝗮𝘀𝘆 𝗪𝗮𝘆 🔥

Too many people make weight loss more difficult than it needs to be. You do not need to be putting ours on the treadmill or doing exercises that leave you have dead and sore for days.

The problem is that there is too much information out there and individuals are either confused or keep switching up their workouts and diet plans.

A lot of this can be avoided by just focussing on your nutrition to keep this very simple. I have come up with a few points for you to follow.

1. Track your food intake for 3 to 4 days by writing down your breakfast lunch dinner and any snacks.

2. Look at the meals, you tracked and see what can be replaced with a healthier option (a piece of fruit vegetables, or more protein) and can the the portion size be reduced? start by replacing 1 to 2 items and slowly work your way up.

3. Cut out any high calorie drinks (soda, fancy coffee, mix, drinks, and milkshakes) and replace them with water, sparkling water or zero cal drinks.

4. Stick to your workout plan closely as possible and don’t forget to push yourself.

5. Start taking a daily 20 minute walk . I personally use this time to listen to a podcast or gather my thoughts.

6. Follow this for a month and then make adjustments as needed. Here are some examples below:

-At dinner time cut back to 3/4 cup of rice instead of one full cup of rice.

-At breakfast have 2 whole eggs plus some egg whites instead of just eating 4 whole eggs.

do this consecutively for 30 to 60 days and you’ll have lost weight and made some progress without over complicating things, or killing yourself in the gym.

if you have any weight loss questions, send me a DM and I will gladly answer 😃

#weightloss #weightlossjourney #vancouverweightloss #personaltrainer #nutritionplan ...