Mens Health Coach

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I’m accepting 5 new male clients over 40 in April who want to lose 10 lbs in the next 30 days—without crash diets or end...
04/01/2025

I’m accepting 5 new male clients over 40 in April who want to lose 10 lbs in the next 30 days—without crash diets or endless cardio. Ready to make it happen? DM me “COACH” and let’s get started!

🚨 No More Excuses: 90 Days to a Fitter, Stronger You 🚨If you think you "don't have time" to get in shape, think again. T...
03/31/2025

🚨 No More Excuses: 90 Days to a Fitter, Stronger You 🚨

If you think you "don't have time" to get in shape, think again.

The 3 x 30 x 90 Rule: 3 strength sessions per week, 30 minutes each, for 90 days—commit to it, and you’ll see real results. 💪🔥

Here’s a simple but effective 3-day strength plan that builds muscle, burns fat, and maximizes efficiency:

💪 Day 1 (Full Body Strength)

Squats – 4x8
Push-ups or Bench Press – 4x8
Rows – 4x10
Plank – 3x45 sec

🔥 Day 2 (Upper Body Focus)

Overhead Press – 4x8
Chin-ups (or Assisted) – 4x8
Dips – 4x10
Hanging Leg Raises – 3x12

🏋️‍♂️ Day 3 (Lower Body & Core)

Deadlifts – 4x6
Bulgarian Split Squats – 3x10
Calf Raises – 3x15
Ab Rollouts – 3x10

💡 The Nutrition Plan for Fat Loss & Muscle Gain
For a 200-lb man aiming to drop fat while maintaining muscle:

Protein: 1g per pound of goal bodyweight (e.g., 180g)
Healthy Fats: Avocados, nuts, olive oil, fatty fish
Minimal Carbs: Focus on greens, berries, and nutrient-dense carbs only around workouts

🥩 Example Day of Eating:
🍳 Breakfast: 3 eggs, 3 egg whites, 1/2 avocado, sautéed spinach in olive oil
🍗 Lunch: 6 oz grilled chicken, mixed greens, olive oil dressing, handful of almonds
🥩 Dinner: 8 oz sirloin steak, roasted asparagus, sautéed mushrooms in butter
💪 Post-Workout (if needed): Protein shake with milk

🚀 The Bottom Line?
You don’t need hours in the gym or a complicated diet. Consistency beats intensity. Get started today, and in 90 days, you’ll be in the best shape of your life.

👉 Men over 40, ready to stop making excuses and start seeing results? I'm taking on ONLY 5 new clients in April for my 1-on-1 coaching program. If you want a structured plan, expert guidance, and real accountability—DM me "READY" and let’s get to work.

👊 Tag a friend who needs this reminder!

🚨 Why We Have an Obesity & Diabetes Crisis 🚨The recommended daily protein intake (0.8g/kg) is too low, while carbs make ...
03/25/2025

🚨 Why We Have an Obesity & Diabetes Crisis 🚨

The recommended daily protein intake (0.8g/kg) is too low, while carbs make up 45-65% of daily calories—and it’s fuelling our health problems.

🔹 Too Many Carbs = Insulin Resistance → High-carb diets spike blood sugar, leading to fat storage & type 2 diabetes.�
🔹 Not Enough Protein = More Hunger & Less Muscle → Low protein intake leads to overeating & slower metabolism.�
🔹 Processed Foods Make It Worse → Cheap, addictive carbs keep people trapped in weight gain cycles.
🔥 The Fix? Eat more protein, cut processed carbs, and move your body. Your future self will thank you. 💪

What are your thoughts? Leave a comment

🚀 The best investment you’ll ever make? Your health.💡 More focus = better business decisions💡 More energy = longer, more...
03/19/2025

🚀 The best investment you’ll ever make? Your health.

💡 More focus = better business decisions
💡 More energy = longer, more productive days
💡 More confidence = better leadership

You don’t need hours in the gym or a restrictive diet. You need a clear, efficient plan that fits your schedule. That’s where coaching comes in.

📩 DM me—let’s build a system that works for you.

You invest in mentors, business coaches, and courses—why not a fitness coach?Your health is your #1 asset. More energy,...
03/18/2025

You invest in mentors, business coaches, and courses—why not a fitness coach?

Your health is your #1 asset. More energy, better sleep, and a sharper mind = higher performance in business and life.

💡 A coach buys back your time by creating an efficient, no-BS plan that fits your lifestyle.

You’ve built a career—now build the body to sustain it. DM me to get started.

You’ve mastered scaling a business, but when was the last time you focused on scaling your health?You wouldn’t guess you...
03/17/2025

You’ve mastered scaling a business, but when was the last time you focused on scaling your health?

You wouldn’t guess your way through business growth, so why do it with fitness and nutrition? A coach streamlines the process, eliminates guesswork, and gives you a strategy that fits your schedule.

💡 More energy. Sharper focus. Greater productivity. Your business thrives when you do.

🚀 Ready to invest in yourself? Let’s talk, send me a DM to book a free call.

Stay Accountable = Stay ConsistentStruggling to show up for your workouts? Make yourself accountable.✅ Text a friend aft...
03/15/2025

Stay Accountable = Stay Consistent
Struggling to show up for your workouts? Make yourself accountable.

✅ Text a friend after each session
✅ Post your workout streak online
✅ Check in with a coach

When someone expects you to follow through, skipping becomes harder. Accountability = Consistency = Results.

🔥 Success Story: A client who consistently bailed on workouts started texting me "Done!" after every session. Seeing their own streak grow became a game, and soon, workouts became automatic.

🔥 Action Step: Find an accountability partner today and commit to checking in after each workout.

Stop Chasing Goals—Focus on Systems InsteadStruggling to stay motivated? Forget the big goal for a moment. Focus on the ...
03/15/2025

Stop Chasing Goals—Focus on Systems Instead
Struggling to stay motivated? Forget the big goal for a moment. Focus on the system that gets you there.

Instead of “I need to lose 15 lbs,” shift to “I train 3x per week and eat protein at every meal.”

When you master the daily habits, the results take care of themselves. 💪

🔥 Success Story: A busy executive struggled with consistency. Instead of “Lose 15 lbs,” we shifted to "Move for 15 minutes, 5 days a week." Within a month, he was naturally training longer—without the pressure of results.

🔥 Action Step: Choose one habit to focus on this week—stick to it and watch the momentum build.

Struggling to Get Started? Use the 5-Minute Rule!Feeling unmotivated? Tell yourself you only have to move for 5 minutes....
03/13/2025

Struggling to Get Started? Use the 5-Minute Rule!
Feeling unmotivated? Tell yourself you only have to move for 5 minutes. That’s it.

Do some squats, push-ups, or a quick walk. If you want to stop after 5 minutes, fine. But chances are—you’ll keep going.

Action sparks motivation, not the other way around. Just start. 💪

🔥 Success Story: A client who skipped workouts for weeks felt overwhelmed. I told him, "Just do 5 minutes of bodyweight squats and push-ups." He did 15 minutes instead and texted, "That was easier than I thought!" Now, he’s back on track.

🔥 Try it today: Set a timer for 5 minutes and move. Let me know how far you get!

🚀 Men Over 40: Get Stronger, Leaner, and Healthier—From Anywhere!Tired of struggling with workouts that don’t fit your l...
03/11/2025

🚀 Men Over 40: Get Stronger, Leaner, and Healthier—From Anywhere!

Tired of struggling with workouts that don’t fit your lifestyle? My Online Coaching Program is built for busy men over 40 who want real results—without wasting time on programs that don’t work.

💪 Here’s What You Get:
✅ Custom Training Program – Designed for your goals, schedule, and fitness level.
🍽️ Nutrition Coaching – No fad diets, just simple strategies that fit your life.
📲 Easy-to-Use App – Track your workouts, stay accountable, and chat with me directly.
📞 Bi-Weekly Coaching Calls – Adjustments, support, and motivation to keep you on track.

💻 DM “COACH” to Get Started Today! Let’s build a stronger, healthier you—without the guesswork.

Too Busy to Train? Here’s the Fix.Think you need hours in the gym to see results? You don’t. If you’re a busy man over 4...
03/10/2025

Too Busy to Train? Here’s the Fix.

Think you need hours in the gym to see results? You don’t. If you’re a busy man over 40, two 30-minute full body workouts a week can be enough to build strength, burn fat, and boost energy.

Here’s the plan:
💥 Strength-focused sessions – compound movements for maximum efficiency
💥 Protein & healthy fats – fuel muscle and keep energy stable
💥 Minimal carbs – time them around workouts for optimal results

Consistency over perfection. Start with 2 thirty minute sessions, clean up your diet, and the results will come fast. No excuses—just action.

💬 Ready to get started? DM me “LET’S GO” and I’ll show you how.

Protein. Fat. Carbs. What Really Matters?Protein builds and repairs muscle—non-negotiable. Fat fuels brain function and ...
03/09/2025

Protein. Fat. Carbs. What Really Matters?

Protein builds and repairs muscle—non-negotiable. Fat fuels brain function and energy—also essential. But carbs? They’re fuel, but not necessary for survival.

If you're an athlete training daily, you need them. If you work 9-5 and hit the gym a few times a week, you don’t need as many. When you do eat them, prioritize quality—think tubers for starchy carbs, fruits, and veggies, not boxed junk.

For sustainable health:
✅ Eat carbs around workouts
✅ Focus on protein & healthy fats the rest of the time
✅ Avoid liquid calories like sugary drinks

Keep it simple. Fuel smart. 🔥

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Toronto, ON

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