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World Class Training, 940 Brock Rd. #7, Pickering, ON (2025)

09/25/2023

Should Everyone Squat?

Yes and no…

I do believe everyone should be able to squat down and pick something up pain free.

Now this doesn’t mean everyone should be throwing a Barbell on their back and Squatting with it. In fact I don’t believe everyone should be.

Two common examples I see is the lack of shoulder mobility to set up in the proper position, or the lack of low back & core strength for proper stabilization.

You probably shouldn’t be squatting with a bar on your back if you haven’t earned it with the proper mobility and stability required.

Now if you haven’t earned to squat with the Barbell that doesn’t mean you shouldn’t be squatting. This just means you should be using regressed versions of the squat.

An example of how I would build a foundation with someone who hasn’t lifted before is:
✅FFE Split Squat
✅Split Squat
✅RFE Split Squat
✅Squat to Box
✅Box Squat
✅Counter Balance Squat
✅Goblet Squat
✅Trap Bar Squat
✅Front Squat
✅Back Squat

Please don’t make the mistake everyone else makes when they start lifting…Jumping right into the big lifts without building the proper foundation.

What happens to the Janga tower as you start chipping away at its foundation with every block you take away?

The tower eventually crumbles.

I hope this was helpful and PS…

if you want to correct your training, simplify your nutrition and put your health on autopilot… I might be able to help.

Message me saying READY and I’ll let you know about my new coaching program.

05/10/2023

This is my why… what’s yours?

I know plenty of people who set big goals but never achieve them and it’s for a simple reason…

They never had a big enough why.

Your why must be BIGGER than the challenges you’re going to face while pursuing that goal.

If it isn’t, why would you face adversity and push through the tough times?

For example if your goal is to lose the spare tire around your belly, you’re going to face a number of challenges while changing your nutrition and lifestyle habits. Is your why big enough to keep you on track when the going gets tough?

Something to think about…

Hope you have a great day 😁

03/11/2023

Hey there ladies! Are you tired of squeezing into those jeans that just won't budge? Well, it's time to say goodbye to that stubborn fat and hello to a new, leaner you!

But before you go on a crazy crash diet, let me tell you, that's like trying to fit a square peg into a round hole. It just ain't gonna work!

Instead, focus on these 5 steps:

1️⃣Eat ENOUGH
The most common mistake I see with women is lack of proper nutrition.
Oftentimes women don't eat enough, as well as lack good nutrition on top of eating fewer calories than needed leads to lack of energy & focus

Your workouts are only as good as your recovery and your nutrition is a big part of that recovery!

2️⃣Add Strength Training
STOP avoiding strength training because you think you’re going to get big and bulky, I promise you won’t. It’s not that easy.

I recommend strength training a minimum of 2x a week.

3️⃣Manage Your Stress!
What are your top 3 stressors?

What are your top 3 stress managing activities?

Most women answer the first question quickly, but not the second. That’s because most women don’t actually do anything to manage their stress.

I recommend practicing managing your stress daily, and if not daily most definitely weekly!

4️⃣Prioritize Good Sleep Habits
Sleep is the most underrated element in achieving fat loss. Disrupted sleep increases your stress, your cravings, your fat storage capabilities and decreases your fat burning capabilities, brain function, ect..

5️⃣Walk More
Even if you train 5x a week for an hour, that's only 3% of your week…

So most of your results are going to come from the other 97% of your week spent outside of the gym: Nutrition and Lifestyle.

You’re going to have to get active outside of the gym. 10 min walks are a great place to start!

It would be nice to say that the best way to lose weight is to eat less and exercise more, but it’s not always that simple. Consider these 5 steps to ensure that you lose those unwanted pounds quickly and keep them off!

02/09/2023

Think again...

When Paul came to me he wasn't happy with the way he looked, and was tired of unsuccessful weight loss attempts…

12 weeks later Paul has been consistently losing fat (dropped 12 lbs and 10”) WITHOUT training or exercise!

Want to lose fat without exercising like Paul?

Send me a DM saying “READY” and I’ll sne doyu over all the details about my coaching program!

02/07/2023

ATTENTION WOMEN:

We’re looking for 7 women who want to DRAMATICALLY transform not only their body, but their lifestyle along with it.

We’re doing something that we’ve never done before, but after getting 100’s of results we’re confident, we can GUARANTEE you an exceptional transformation in these 6 weeks!

BUT FIRST, MAKE SURE THIS IS RIGHT FOR YOU!

Are you okay with:
✅Looking & feeling like a completely different person and having people wondering what the heck you've been doing?! (seriously, sometimes people just arenèt ready to change. That’s okay, weère for you when you are)
✅Your own personal coach keeping you accountable and checking in
✅Following your own personal nutrition plan for 6 weeks
✅Showing up to the gym 2-3x a week

If you said YES to all of those things, then you’re in the right place!

In these 6 weeks, you will be guided through the 3 proven methods of my program:
Method 1: Metabolic Balance Nutrition
Method 2: No NonSense Training
Method 3: Accountability

We’ve done this SO MANY times over & over again

That we GUARANTEE you will hit your 6 week goal we set - or you’ll get your own personal 1-on-1 trainer for FREE until you do.

HERE’s WHAT’s INCLUDED:
Personal coach to keep you motivated and accountable
✅6 Week Nutrition Plan & Check-Ins
✅6 Week Training Plan
✅1 Grocery List & Guide
✅1 Eating Out Guide (enjoy eating out while you transform!)
✅1 Get Your Sleep Back in 14 Days Guide
✅VIP ACCESS to our community group (watch others share their journey, success and tips with you)

Achieving your best shape is achievable for everyone, but you will have to step out of your comfort zone, this is a challenge. But with the right guidance and experience from a coach, you can take steps faster than ever.

If you’re ready to jump in send me a DM saying "ALL IN"

02/03/2023

The biggest mistake I made starting out as a coach was only focusing on 3% of the solution…

Let me tell you what I mean.

Let’s say you workout 5x a week for an hour. That’s a lot of time invested into training, yet still only 3% of your week!

So the majority of fat loss results are made in the other 97% of time: nutrition, drinking, activity and sleeping.

This is where the 3-2-1-7 Formula comes in…

In order to make your body a fat burning machine you want to get in:
3+ high protein meals a day
2+ Liters of water a day
1 walk a day
7+ hours of sleep night

Let me tell you about my client Paula, she was only eating 1 meal a day, sleeping maybe 2-3 hours a night, and rarely active. We ONLY focused on The 3-2-1-7 Formula and didn’t workout once! Over 14 weeks she lost 27 lbs and 17” in total while improving her sleep and energy!

Want results like Paula? Send me a DM saying “RESULTS” and I’ll send you over all the details about my new Case Study Program!

01/30/2023

🧋Want to give your coffee an extra protein pick-me-up?

This Mocha-Banana Protein Smoothie is FILLING… and that makes it a good on-the-go breakfast or pre- or post-workout shake to give you the energy to power through 💪

Even better? This recipe is so easy, the hardest part is remembering to set aside leftover brewed coffee in the fridge ahead of time!

And yes, before you freak out… there is frozen cauliflower on the ingredients list.

I promise, it’s a great way to sneak veggies into your smoothie and you won’t even taste it.

**NOTE: depending on how thick (or thin) you like your smoothie, you can adjust the amount of milk you add, too!

Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.

Now for the recipe!

Mocha-Banana Coffee Smoothie
(serves 1)

¾ cup (180 ml) cold brewed coffee
¼ cup (30 ml) unsweetened non-dairy milk (more if necessary)
½ cup (55 g) frozen cauliflower florets
1 medium frozen banana, chopped
½ Tbsp cacao powder
½ tsp vanilla
1 scoop chocolate protein powder (optional)
2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)
Pinch of sea salt

Place all of the ingredients in a high-speed blender and blend until smooth. Pour into a glass and enjoy!

(Tag me with a pic if you make it! 🙌 )

01/03/2023

Happy 2023!

Have you noticed how New Year’s resolutions have this way of turning into gigantic projects?

You tell yourself: “I’m going to start working out 3 times a week.”

Then suddenly you realize you need to get some new sneakers, a new set of workout clothes, and maybe even shop for some protein powder while you’re at it.

The list keeps growing — and before you know it? It’s February and you haven’t even started.

The thing is, the new workout clothes, the shoes, the protein powder… it’s all just busy work.

So in the words of businessman Stephen Covey…

The main thing is to keep the main thing the main thing!

That means in order to reach your goal, you have to keep circling back to the MAIN THING – the workouts! (Or clean eating, or whatever else you’ve chosen as your resolution.)

It’s human nature to want to jazz things up – to want to do things “better,” “more,” or “optimized.”

And that can be great – as long as it doesn’t get in the way of the MAIN THING, which in this case is the workout.

If you’re struggling to focus or get started, a coach is a HUGE help – and at World Class Health & Performance, we keep you focused on the exact actions that will help you get the body you've always wanted and feel great without counting calories and spending hours doing cardio!

Want to learn how we’ve helped 137 Men & Women do it? Send me a DM saying "2023" and I'll send you over all the details about my coaching program.

Let’s get FOCUSED – and put that “main thing” on repeat!

Make it an amazing day!

12/19/2022

Are you someone who struggles to stay on track with your nutrition and workouts during the holidays?⁣
⁣
The problem isn’t your will power⁣
Or lack of discipline⁣
Or even a lack of motivation ⁣
⁣
The problem is that you don’t have a Holiday Health Plan…⁣
⁣
The 𝟒-𝟑-𝟐-𝟏 𝐇𝐞𝐚𝐥𝐭𝐡 𝐏𝐥𝐚𝐧 is a bare minimum that will produce great results without causing massive stress or time constraints. ⁣
⁣
4 Workouts per week⁣
✅15-30 minutes of exercise
❌if you’re already telling yourself that you can’t make 15-30 min’s 4x a week work, you've got a bigger problem, ✅Pick a physical activity or exercise that you enjoy. ⁣
✅Eliminate the excuses⁣
✅This MUST go in the Weekly Calendar before anything else⁣
✅Find a routine that works for you
⁣
3 High Protein Meals Per Day⁣
✅You can’t out train poor nutrition⁣
✅Focus on getting 30-50g per meal
✅ load up on veggies too
⁣
2 Liters of Water Per Day⁣
❌Most people are chronically dehydrated⁣
✅Drink 2 glasses of water upon awakening ⁣
✅Replace liquid calories with water - ie if you drink 4 cups of coffee per day replace 2 cups of coffee with 2 glasses of water⁣
⁣
1 Walk Per Day ⁣
✅Game changer for my clients⁣
❌How often have you been sitting at your desk the entire day? It could be 4-6-8 hours that you’re sitting ALL day. If you save 15 minutes for a walk it can make a BIG difference, you will increase your mood, burn more calories, decrease stress, ect…⁣
✅Set an alarm on your phone so you remember to take a 15 min walk ⁣
⁣
What do you struggle with the most during the Holidays? Workouts or Nutrition? Let me know in the comments below and I’ll send you over a FREE resource to help!⁣

12/15/2022

What did you do this year that you’re PROUD of?

A lot of times we are so focused on what’s ahead, that we don’t take time to acknowledge how far we’ve come!

It’s time to turn that around.

There’s an old Chinese proverb that says:

Tension is who you think you should be. Relaxation is who you are.

Pretty profound when you think about it, right?

In our everyday routine, we get caught up in all the things we think we SHOULD do …

Or the things we should have done BETTER …

Or how we will change things so next time they will be MORE EFFECTIVE.

What if, instead, you looked back on the past year and asked yourself:

What did I do that I’m proud of myself for? What did I CRUSH this year?

Here are a few questions to help jog your memory about this year’s “wins”:

What big challenge did you take on?
What new thing did you try?
What did you do, even though it scared or intimidated you?
What hard decision did you make?
What did you start doing to move forward?
What did you STOP doing, that was holding you back?
What did you try, fail at, and then try again?
How did you step out of your comfort zone?

Take some time to think about the things from 2022 that make you proud. It’s important to acknowledge your achievements!

This isn’t just a feel-good “fun” exercise.

When we challenge ourselves – when we do things that make us proud – we build something called “self-efficacy.”

That’s a HUGE trait to have. It’s a special kind of confidence that means you know you can count on yourself.

There’s nothing more empowering than that!

Let me know what YOU are proud of this year – comment below or send me a DM. I want to hear about it!

12/10/2022

Do you find the holidays stressful?

It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful”...

18% of them classified them as “very stressful”!

The good news?

You can conquer both areas – you just need a roadmap.

Thriving Through the Holidays Checklist

✅Make your plans TODAY.
If you love last-minute shopping, leave a couple of small things undone, but get all the big things handled ASAP … and make packing or organizing lists if your holidays involve travel or entertaining.

✅ Make time for movement EVERY DAY, no excuses.
This will help you destress, sleep better, and boost your energy, metabolism, and immune system.

✅ Eat till you’re satisfied (not stuffed!).
Decide NOW that this will be your plan of action!

But still enjoy the “worth it” favorite holiday treats.

✅ Make time for sleep.
A rested body & mind = better mood, less stress, and more vibrant health.

✅ Go outside for some fresh air and sunshine every day.
This is a proven stress-buster!

✅ Create a fallback plan.
I talked about this a few weeks ago but it’s worth bringing up again. Things will go sideways at some point. But when you have a plan, you won’t stress out when it happens.

✅ When you boil your to-do lists down to the actions that really make a difference – and eliminate the things that don’t – it’s amazing how much you can accomplish...

WITHOUT the stress.

This is the same approach we use with our clients. We create a roadmap of the BEST actions that will propel them toward their goals.

Want to know how this approach can help YOU lose weight for the new year?

Comment down below STRESS and I’ll send over all the details about my coaching program.

Here’s to less stress and more of what really matters!

Make it an amazing day!

12/02/2022

What’s your goal for this month?

Lose fat?
Gain muscle?
Maintain current body weight?
Improve how you feel (energy, sleep, digestion, stress, ect)?

Wait… You don’t have a goal for the next 30 days?

You should…

Every 30 days you need to reassess where you’re at and set new goals to match your ambitions!

Then set up an ACTION PLAN to achieve those goals.

This helps you build MOMENTUM and is a great way to crush your goals month after month!

Imagine a year form now having accomplished 12 of your goals with ease…

Set your goals today & set up an action plan!

If you need help with the action plan send me a DM saying “HELP” and to learn more about my new coaching program

11/30/2022

You must understand what aggressive patience is and that time is going to be a part of the equation no matter what…

A lot of people start their health & fitness journeys and expect to completely transform their body in 6,8, or 12 weeks…

And I can’t really blame them because they’re constantly being sold on this.

What has worked for me and all of my successful clients is aggressive patience…

Think of it like this. You get the BEST cake recipe in the world! You take all the ingredients, mix them up, pour it into the pan, and put it in the oven.

The recipe calls for 40 minutes at 350 degrees. But you decide you want the cake in half the time, so you crank the oven up to 700 degrees and cut the bake time in half.

Is the cake going to come out the same if you baked it for the right time at the right temperature?

That is the same thing you have to understand about time when it comes to your goals.

You cannot outspend, outwork it, you have to let time do its part.

That's the baking, and it’s not something that you can get around.

A lot of people try to get around this. And obviously it seems like a good idea because you want to achieve your goal as fast as possible. And you can try all you want, but the likelihood of it is that the goal is going to have to bake.

What that means is that there are things that have to happen organically over time for you to actually become what it is you’re pursuing.

If you’re working out… your body has to recover, regenerate, be torn down again, and recover, and that has to happen many, many times over the course of a big amount of time for a change to happen.

So you have to be aggressive on the micro level. The daily level, and that’s why winning the day is so important. This is where you want to aggressively pursue winning the day. Not winning the week or the month, but aggressively pursuing winning the day.

Everyday is going to take time. This is not the rules that I made up, this is the fu***ng rules.

I wish we could do it faster. But everything great in life comes with two things: work & time.

You have to come in and kick ass every day while this is baking essentially…

10/19/2022

9/10 guys I see struggle when it comes to longer-term results.⁣
⁣
What I mean by that is, after their initial success they tend to hit a plateau and not have a clue how to smash through it.⁣
⁣
Which then leads to frustration and feeling of failure…⁣
⁣
Like they’ve come so far but can’t jump that final hurdle.⁣
⁣
When all these clients came to they were in this exact position⁣
⁣
They had lost some weight, which is a damn good start…⁣
⁣
But that’s where it stopped.⁣
⁣
There progress began to rapidly slow down and what once seemed very achievable, started to feel like a real grind to him.⁣
⁣
But none of them were quitters.⁣
⁣
They realised it was time to call for some help and employ a strategy that has seen thousands of other men and women destroy their previous limits and get back on the fast track to results. ⁣
⁣
Cue the Metabolic Balance Blueprint 4 Phase System -⁣
⁣
Phase 1: Foundation ⁣⁣⁣⁣⁣…⁣
Phase 2: Gut Reset…⁣
Phase 3: Hormone Optimization⁣⁣⁣⁣⁣⁣…⁣
Phase 4: Maintenance⁣⁣⁣⁣⁣⁣…⁣
⁣
With a personal blueprint and the 4 Phase System in place…⁣
⁣
All these clients went from struggling to get even another lb off…⁣
⁣
To melting away piles of BELLY fat! ⁣
⁣
This goes to show how powerful the 4 Phase System can be when paired with a personalized long-term blueprint. ⁣
⁣
The best thing is, they are still progressing.⁣
⁣
How?⁣
⁣
Because I’ve created this system to work continuously, meaning we prime the body and ‘teach’ it how to dig into its fat stores... ⁣
⁣
Instead of hitting those frustrating sticking points that leave most people fed up and ready to throw in the towel. ⁣
⁣
If you want to find out how this system can work for you…⁣
⁣
And discover how we can break your current ceiling of progress…⁣
⁣
📤Message me “SYSTEM” to find out more

09/29/2022

𝐘𝐨𝐮𝐫 𝐕𝐚𝐥𝐮𝐞𝐬 & 𝐕𝐢𝐬𝐢𝐨𝐧 𝐒𝐡𝐨𝐮𝐥𝐝 𝐃𝐫𝐢𝐯𝐞 𝐄𝐯𝐞𝐫𝐲 𝐃𝐞𝐜𝐢𝐬𝐢𝐨𝐧…⁣
⁣
If you don’t have a clear vision for your⁣
✅Health & Fitness⁣
✅Wealth
✅Relationships⁣
✅Life Experiences⁣
⁣
A clear path for how you will get there, and a clear BIG reason why for it all, you’re in for one hell of a bumpy ride…⁣
⁣
“A genius without a roadmap will get lost in any country. But an average person with a roadmap will find their way to any destination” - Brian Tracey⁣
⁣
When you get clear on your vision it does something magical. ⁣
⁣
It’s what gets you out of bed in the morning when you’re going through a sh*tty phase. ⁣
⁣
It's what gives you milestones to celebrate as you get closer to making your vision a reality. ⁣
⁣
And, it's what keeps you going with a sense of relentless obsession even when the suck factor kicks in. ⁣
⁣
When was the last time you wrote out exactly how you want your life to be? How you want to look & feel? How much money you want to make each year? How many vacations do you want to g o on with your family? Ect… ⁣
⁣
When you write a vision plan you get extreme clarity on where you’re headed. ⁣
⁣
No vision is complete without having your why. ⁣
⁣
The secret to a strong plan is to have a compelling reason why. ⁣
⁣
Having a clear vision for your business/fitness and a date that you wish to achieve that vision by is absolutely critical to your success. ⁣
⁣
Equally critical, if not even more, is the “why” behind the vision.⁣
⁣
Clarity of path is just as important as clarity of vision.⁣
⁣
What’s your vision for the rest 2022 for your health & fitness?
Your wealth?
Your relationships?
And your life experiences?⁣

08/30/2022

The thing you haven’t been taught about achieving your goals…

You need sustained effort.

Sustained Effort = day in and day out you give it your all.

“If you put your heart into everything you do, you’ll never go wrong” - what is putting your heart into it? Effort

Sustained effort is a skill, it’s a muscle. It's something you have to build up.

Everyone wants money, or a great body, but you cannot get the outcome without the effort.

You can’t control the outcome but you can control your effort. I want you to focus on the things you can control, which is also the thing that will get us the things that we want.

You won’t be my next success story if you don’t put in the effort.

You will be unable to do the work if your health & fitness goals are not a priority for you.

Priority = precedence, especially established by order of importance or urgency.

Therefore, making your body a priority means it comes first before other things.

Saying this is not enough…

We must live it and that means It must be scheduled (time blocking).

If you cannot make this a priority and schedule it in, you will be stuck where you are forever…

Really simple: Just schedule when you will do your Top 5 (Nutrition goal, Water goal, Training goal, Sleep goal, Activity goal) each day for the next 7 days. Set aside 15 min’s and schedule it.

Put it before “the other stuff”. Make it a priority and you will win. If you do this you will be my next success story.

Action Step: Schedule in your calendar when you will do Top 5 each day for the next 30 days and if you do that, I guarantee you will not fail, and you will win.

08/28/2022

𝐑𝐞𝐥𝐚𝐱𝐢𝐧𝐠… 𝐀𝐫𝐞 𝐘𝐨𝐮 𝐃𝐨𝐢𝐧𝐠 𝐈𝐭 𝗪𝐫𝐨𝐧𝐠?

It’s been a long day at work so when you get home you turn on the latest Netflix series and crack open a bottle of wine or a beer (maybe you prefer to smoke a joint?) to help unwind.

This is a familiar and common way to relax for most… But what if most people are relaxing wrong?

Going to the wrong things for relaxation (watching TV, alcohol, drugs) can cause more stress, than allow you to recover.

We are either operating off of stress hormones or our rest & recovery.

So when we are ‘relaxing’ it’s important to do things that will be restorative and recharge your battery vs drain your battery with TV, alcohol and drugs.

Why do we have such a hard time relaxing?

Reason #1: Dopamine Deficiency
These are the people always looking for something to excite them or get them going. They always need something to motivate them.

Reason #2: Emotional Brain Overactivation
What happens is you can get stuck going over & over again on a situation or event that you’d been through.

Reason #3: Stuck in Overdrive
You've been on this go-go-go for so long your body & you don’t even realize that you're not relaxing

Reason #4: The Guilt of Relaxing
If you have time for downtime that’s a good thing, that is not time you should be spending being productive.
You need downtime to increase your productivity over-all

Reason #5: Over-Training and/or Over-Dieting

Top Solutions:
1) When relaxing, use activities that promote recovery and decrease stress. Some examples would be:
Take up an enjoyable hobby (martial arts, dance, yoga, guitar, puzzle building, ect…)
Get a regular massage every 2-4 weeks
Go for a daily walk outside (doesn’t need to be long, could be as long as 10 minutes)
Meditate
Practice gratitude

2) Eat adequate protein, especially with breakfast.
On average a female should shoot for 4-6oz and a meal 8-10oz of animal protein 3x a day.

3) Top Supplements To Promote Relaxation
Adrenrgy AM by ATP Labs, 3 caps with breakfast
Stress Less by ATP Labs, 1-2 caps with dinner and before bed
Mind Mag by ATP Labs , 1-2 caps with dinner and before bed

What do you do to relax? Let me know in the comments 👇🏻

08/26/2022

The REAL reason behind stubborn fat gain is an imbalance in one or more of The 5 Hidden Metabolic Centers

1️⃣ Hormones
2️⃣ Gut Health
3️⃣ Sleep
4️⃣ Detoxification
5️⃣ Inflammation

When there is an imbalance in or more of these areas our body’s become better at storing fat than burning it…

Digestive & Gut health is ESSENTIAL for fat loss because:
▪︎It breaks down the food we eat into the nutrients we need
▪︎Extracts the nutrients to be used
▪︎Processes and excretes substances such as hormones & toxins
▪︎Has its own nervous system 😮
▪︎Contains 80% of your immune system… so poor gut health = poor immune health

The big problems emerge when:
▪︎We don’t have enough good bacteria in your gut (or too many bad bacteria)
▪︎We don’t properly break down and absorb nutrients
▪︎We have food sensitivities that cause inflammation & damage

This prevents you from losing fat effectively…

Is poor gut health keeping you stuck and holding onto stubborn fat?

Send me a DM saying “GUT” to find out…

I’m currently offer 50% off 5 Metabolic Balance Assessments today (a $147 value)!

If you’re ready to discover the REAL reasons behind your stubborn fat agins send me a DM saying “GUT” and I’ll send you over all the details!

World Class Training

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