The HOP90

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The HOP90

Hormone Optimization Protocol; your path to optimal health and body composition. The HOP90 is a 90 day personalized mindset and nutrition program.

This page will empower you with knowledge on hormone health & all things nutrition.

10/10/2024

HIGH VS LOW FAT PROTEIN🧐

The philosophy we practice at the Transformation Lab is nutrition freedom. You CAN eat whatever you want! HOW? With the understanding and practice of the tradeoffs that have to be made to keep your energy balance in a deficit.

IF FAT LOSS IS YOUR GOAL, your energy in needs to be less than your energy out.

Our coaches help you learn, understand and practice trade offs to ensure your energy in stays less than your energy out.

One simple practice is to consume low fat (leaner) sources of protein more often than high fat sources of protein. Ofcourse, we love a good brisket but understanding that having brisket every day increases the chance of energy in being higher than energy out and may hold you back from your fat loss goals.

Learn how to create nutrition freedom and build a sustainable way of eating through the Transformation Lab at Kitchener-Waterloo’s very own human optimization facility, Move Strong. 💪🏻

This is your time.🔥

‼️Link in bio to apply to the Transformation Lab.

09/10/2024

Keeping it simple with your meals helps with a number of factors that are crucial to success and attaining your goals…

1) CREATES AWARENESS AROUND PORTION SIZES of each macronutrient (protein, carb, fat - it’s a lot easier to see/measure true portion sizes of each food when it’s separated vs all mixed together like casserole dishes). As a general rule, keep it simple majority of the time and earn your way to mixed dishes once you’re dialled in.

2) REDUCES DECISION EXHAUSTION (getting tired of thinking about what to eat every day is a real thing!) Keep it simple and be OK with eating the same foods for consecutive days. Eat for sustenance and overall health, not just for pleasure.

3) SAVES TIME AND ENERGY (the goal of a bulk prep is to have an abundance of cooked food to last 2-5 days, reducing the need to use heavy kitchenware daily and reduces the amount of clean up). The food is there in your fridge, so you’re much more likely to follow through with the food you have prepared. You don’t want to waste that food right?!

4) OPPORTUNITY FOR VARIETY - we get it… sometimes with families, there’s multiple people to feeed and things need to switch up day to day. PRO TIP: keep your own breakfast and lunch meals consistent and switch up dinners by building meals around your protein: EXAMPLE: bulk prep 7lbs of Ground beef and use it Monday for spaghetti, Tuesday for tacos, Wednesday for beef and potatoes.

PICTURED: Breakfast = 3.5oz taco spiced ground beef, 2 hard boiled eggs, 2 tbsp kimchi, 1 cup broccoli.

This meal will be the breakfast for the week.

SIMPLE. EASY. SUCCESSFUL.
kw withdee

28/08/2024

👀Another eye-popping, radical transformation for you! Are YOU ready to make the change?🔥Are you next?!!
 Meet Dave and get inspired…
 From Dave regarding his incredible transformation:

“My knees hurt, and the more I tried to exercise and get more fit, the more other parts started hurting too. Had a nagging shoulder issue that really limited my ability to lift even light weights, play pickleball, or do projects around the house. 
The emphasis on crisp technical performance really sets Move Strong apart.

Move Strong is different than any gym or workout or training I’ve done in the past. The Coaches are terrific and community very supportive of everyone who shows up to work, no matter where you are starting from. You owe it to yourself to give it a try and see for yourself.
 I have much more energy all day long since joining Move Strong. Clear thinking with no afternoon fogginess. And my business has improved by almost double over this same time period. ..Nothing hurts! I’ve regained full shoulder mobility and was able to lose 50+ lbs along the way too.” 🙌🏻
 🥳Dave is quickly approaching his 56th birthday and we’re still just getting started! Can’t wait to see his after-after photo for even more eye-popping results! Remember these are long-term transformations. No more yo-yo dieting - only life-changing results that last!!! Keep an eye out for Dave’s next set of pictures👀

Link in bio to apply.

23/08/2024

Yesterday you said tomorrow.🤥

Don’t wait! September enrolment is now open. Fill out the application in our bio.

It’s time for a change.

23/08/2024

Meet Move Strong member, Sandra… she has a pretty cool story and some incredible pictures to back it up!!!!

From Sandra regarding her incredible transformation:

“I have completed their nutrition programs and challenges that helped me lose 50lbs and gain a significant amount of muscle mass. When I started I was overweight and had a low self esteem because of the way I felt and looked. Prior to me joining I had worked out for 20+ years using free weights, yoga, cardio and dragon boat racing. In my early 20’s and 30’s I was quite active. Once I hit my 40’s, I was finding it a little harder to get the results I wanted. I wasn’t loosing weight and wasn’t seeing any increased muscle mass. The mobility in the joints were no longer the same. I had tried various ways of eating - Keto, wheat free and gluten free, and still wasn’t seeing the results. I just wasn’t consistent enough and or didn’t have a proper plan in place.

My body composition has changed tremendously which has contributed to me having a lot more self confidence, and the mobility in my joints have improved significantly. I really have seen a huge improvement in my overall strength throughout my entire body. It has assisted me in every aspect of my life and makes me feel amazing! Consistency and discipline have been key throughout this whole journey and having my coaches guide and support me.

💪🏻

22/08/2024

Does this sound like you?

“I eat healthy yet I can’t lose weight”

What most people miss the mark on is that regardless of how healthy the food is, if you’re consuming more energy than your body burns in a day… you will NOT be able to lose weight.

We understand it may not seem all that simple, but trust us, it is! Our world class Transformation Lab coaches are ready to guide you on your path to optimal health and body composition.

If you’re serious about making sustainable change to your health and your life, apply today! It’s time to put yourself first!!!

Link in bio to apply.

21/08/2024

The Transformation Lab is a 90 day program including:

✅ 90 Days of emails with 5 minute daily lessons learning about the pillars of health; sleep, nutrition, exercise, stress, social factors, hormone balance and more
✅ Personalized nutrition targets
✅ 3 In-person metabolic conditioning workouts
✅ Meal templates and recipes
✅ Online community
✅ Bonus Workouts
✅ Tracking #’s
✅ Results

If you’re serious about making sustainable change to your health and your life, apply today! Next cohort starts mid September. Link in bio to apply.

01/06/2023

NEW - HOP90 2.0 LAUNCHING THIS WEEKEND

Enrolments are open until Friday 11.59pm.

We are looking for a handful of people who are looking to turn their health around for the better; people who are ready to achieve sustainable healthy lifestyle goals!

DONT WAIT - LINK IN BIO

25/05/2023

FREE Nutrition Masterclass Tuesday @ 7PM

On Tuesday at 7pm we are releasing a new masterclass, all about nutrition. It is called 90-Days To Optimal Health.

In this masterclass we are covering how you can lose excess body fat, increase energy levels, eliminate afternoon crashes, get rid of brain fog and regain hormonal balance, in just 90-days... and without having to go on another unsustainable fad diet.

The masterclass is FREE and will be available for 72hrs after we launch! We packed this masterclass with goodness and a world of knowledge.

Don’t miss it!

Register now (link in bio), don’t wait - when it’s gone, it’s gone!

19/01/2023

Wow! A POWERFUL Client Testimonial from Ashish .ashish7

💥Everyone’s journey is different.

💥Show is your AFTER-after pictures

💥 Anti-Quick Fix = it’s a lifestyle, NOT a diet.

Are you ready to to reconnect with your body, discover your best self and make the necessary shifts to accomplish the life you want???

✅REGISTER NOW! Link in bio - HOP90 nutrition & mindset program

⚠️Option 1: Basic (get the protocol)

⚠️Option 2: Signature (protocol + questionnaires + coaching)

16/01/2023

Client Testimonial: Robin L .ca

Amazing feedback shared by a HOP90 graduate. Thanks Robin!

We’re not all about the “after” pictures… the HOP90 is SO much more than just weight loss and Robin explains how she accomplished a weight lower than she planned out for AND her skin issues and other ailments also improved.

As we’ve coached hundreds of clients we know that weight management is important to most people - so ofcourse we have before & after pictures but we want to see your AFTER-AFTER pictures. The continuing of HOP90 lifestyle beyond the 90 days.

That is our mission at the HOP90 to help you build lifestyle habits that last a life time!

SIGN UP TODAY TO TALK TO A COACH!

Link in bio.

14/01/2023

WHY 90 DAYS?

The HOP90 is a 90 Day Program for a reason.

With coaching hundreds of clients, we know that it takes more than time to build sustainable habits. A new habit that leads into a shifted or transitioned lifestyle does not happen over night...it also doesn’t happen over 30 days...it takes practicing several factors while keeping in mind everyone’s journey is different.

So what may take 90 days for PERSON X to build, may take 365 days for PERSON Y to build.

THIS IS WHAT IT TAKES TO BUILD LASTING HABITS:

1. Learning - Knowledge is power.

2. Practice - Fine tuning comes with exposure.

3. Repetition - Repeat. Repeat. Repeat. Pave the path that gets walked down the most.

4. Resilience - Not throwing in the towel once something doesn’t go the way you thought it would.

5. Support - Having at least one person to remind you of your WHYs when you’re inevitably in the Valley of Disappointment.

6. Knowing your WHY and integrating it into your identity based goal.

We talk about Identity based goals and the Valley of Disappointment in the tidbits of information you receive daily via our online platform.

DON’T WAIT. REGISTER NOW: Starts Jan.21, 2023!

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15 Shirk Place

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https://www.thehop90.com/

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