Building a strong, and muscular body is a hell of a statement, especially as you age. With every decade being in shape makes you more of an outlier as it’s something that needs a high level of discipline and work to attain and maintain for most. When you’re younger you can get decent to great results doing a lot of nonsense with a high amount of effort. With age less so.  For various reasons like time, energy, recovery, hormones, and priorities every decade after 30 brings the requirement to be more focused with where and how you spend your effort. Based on my experiences working w ..read more

“I’m feeling pretty good about everything else, but how do I lose my stomach?” “Should I do more cardio?” “Do I need to cut carbs?” “It’s gotta be gluten and sugar right?” Now that fall's here many I’ve spoken to are looking to take advantage of the next 3 months before the holiday season to tighten things up and get leaner.  If that’s also you whether you want to drop a size or few, see more of your hard-earned muscle, level up your energy, or feel more comfortable in your skin how and what you eat is a big part of this.  Making the right choices to get in shape is often made need ..read more

Most people haven't seen me at 36 vs 23. I wanted to share some reflections on how I lost 70lbs and rebooted my life. Starting from the bottom I was having a conversation with a client recently who didn't believe how far I'd let things slide in the past. She was like "I'm sure you're exaggerating".  That statement was funny because I forget sometimes that it's one thing to hear it but it's another to see it. There's few people who've known me through the period in my life I would consider a complete train-wreck.   Well, this is me in full self destruct mode (pic below). Me at ..read more

3 exercises to get you feeling like a champ asap Ditch your stiff neck and shoulders in 5 table of contents 1 Why you're stiff 2 How to start fixing it, for good 3 the formula Step 1 - Release the tension Step 2 - Mobilize the area Step 3 - Stabilize and activate 4 Putting it all together Many clients come to me with neck and shoulder stiffness as the bane of their existence.  It's on my list of most common problems people deal with for years before figuring out it's something they can fix through training. In this article you'll find a 5 minute exercise seque ..read more

Meal planning that saves time, frustration, and your waistline in as little as 5 minutes. Whether you're eating takeout, cooking at home, or anything in between, this 5 minute meal plan template will work for you. Imagine this, it's 6pm, you're hungry, tired, and hazy after what feels like an eternity of a day. Your brain power has been whittled down to nothing and you're staring into a fridge of random ingredients trying to determine what the hell you're going to make for dinner. Not only do you have to feed yourself but you might also be joined by some less than flexible eaters. Y ..read more

Are you setting yourself up for success in 2021? Raise your hand if 2020 didn't go as planned. 2021 is here and a New Year means a fresh start. Our brains like fresh starts, just think about how much you prefer starting anything new on a Monday.  2020 may not have been the easiest year. Now in the last quarter of this year the combination of darker days, cold, possible social isolation, mixed in with (justifiable) moderate to high stress and anxiety might have left you thinking, feeling (and maybe looking like) you need to make some changes.  That's ok, and it's totally n ..read more

"What are the best macros for weight loss?" "How can I hold onto the most muscle if I do a cut?" "I'm eating healthy but I just can't lose weight" "My friends tell me I have to go keto to lose fat" "Do I have to give up all my carbs?!" From a theory standpoint weight-loss isn't complicated. Output more energy than you input.  Don't get me wrong, as a multi-time former fat kid I can 1000% agree it can absolutely be difficult and frustrating. Especially when you don't focus your energy on the right actions. There are a ton of strategies, and some may work a little better than others d ..read more

Rounding up the best gifts for fitness lovers in your life. Whether you're looking for Christmas gifts for fitness buffs, an occasion gift for the weekend warrior, or a thank you for anyone who's health conscious or is aspiring to be there's something in here I believe for anyone. Now I want to state ahead of time I get no compensation for any of these mentions, they're simply brands, services and products I've come to truly appreciate. I've linked a few options around Ottawa or available from a Canadian provider in most cases. Being a small business myself I feel it's important to try to ..read more

How much does a personal trainer cost? How much should it cost? What's the difference between having a trainer or just following a program? Do I need a trainer? How do I pick a one?  If you're reading this you might be thinking about getting some help with your fitness or might just want to confirm if your trainer is hiding his Bentley at home. Regardless of your reasoning the goal of this article is to give you a clear understanding of your training options, some of the reasons for the pricing of these options, and how to navigate them to choose the best fit for you ..read more