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World Class Training, 940 Brock Road #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

World Class Training

09/25/2023

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03/11/2023

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02/03/2023

01/30/2023

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