TW Personal Training

08/18/2025

Want to improve your health?

Starting from scratch & unsure where to start?

Heres what Id do (after more than a decade of training people)

✅ Prioritize PROTEIN & focus on your total calories per day

Bodyweight x 0.8 in grams (general rule of thumb) for protein

✅ Strength training 2-3x per week

Full body workouts
Push, pull, hinge, lunge, squat, carry & core
2-4 sets & 8-12 rep range

✅ Walk 5k-10k steps per day

Find ways to increase movement & steps per day

Schedule 1-2 walks per day (15-20+ min)

It’s simple not easy. But it’s practical & requires consistency.

This will do plenty for your general health.

05/12/2025

04/21/2025

One of my most impactful tips I can give….

Dont skip breakfast—period & make it nutritious.

I’ve worked with many people over the years & a large percentage of them skip/skipped breakfast.

This piece of advice can be one the biggest nutrition cliches…”its the most important meal of the day”

Yep I still say that because…

Not to be harsh BUT

If your too busy to eat a nutritious breakfast, youre too busy to be lean & healthy. And while some people intentionally skip breakfast to drop body fat, it doesnt seem to work in the long run, as those who skip are 5x more likely to be obese than those who make it a daily HABIT.

My breakfast choice is driven by ROUTINE. I make breakfast non negotiable & I prioritize getting protein.

As an example, the above breakfast is one I eat almost every morning.

✔️ Protein (blended into coffee)
✔️ Good carb

Yes you can change it as needed, but you will need to build a habit of not skipping breakfast.

With my clients we keep it as simple as allowed. Then I do my best to make sure it fits into said persons life.

Establish a routine & stick with it.

02/24/2025

I never ask anyone to do anything I wouldn’t.

I always do my best to deliver whats optimal from a health & exercise standpoint, while also taking into account the individual & treating them as such.

EXERCISE IS FOR EVERYONE

02/03/2025

Simple not easy template to significantly improve your health.

01/12/2025

What works better is asking what they are experiencing & noticing, being a good human with empathy.

Help them to achieve essentials even through lifes ups & downs.

01/01/2025

It’s 2025: So here’s my fitness/health motivational tip(s)

If your HABITS don’t change, you won’t have a new year, you will just have another year.

✅Look for 1-2 realistic changes you can do now, forever.

✅Start from a place of positivity, your more likely to succeed.

✅Do what most don’t; be consistent & continue.

Wishing everyone strength & health for this year.

12/15/2024

“ Home is where my habits have a habitat” if your in Guelph & struggle with motivation to use your home gym sat up, I can help. I offer in home training.

12/09/2024

OF COURSE I urge people to exercise, it’s my purpose, but I want people to get moving & take action because that’s what is necessary for the way you want to feel. Then you can reap the physical & mental rewards of being healthy. Do what most won’t—START Do what most don’t—BE CONSISTENT Do what most ultimately never do- CONTINUE

03/13/2023

If you want real RESULTS

Stop searching for the “best plan” & commit to the PROCESS