What are the opening hours?

10:30am - 11:30am 12:30pm - 5pm

https://www.facebook.com/1470190423288072/

Davide Manca, Toronto, ON (2026)

04/01/2026

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

03/21/2026

Poliquin-Style Leg Day (Strength + Hypertrophy, 60–80 min)

Goal: Heavy compound strength + high-tension hypertrophy, with lots of unilateral work and antagonist pairing to keep density high.

Load guide: Stop 1–2 reps shy of failure on most sets (except where noted).

Tempo key: eccentric – pause – concentric – pause (example: 40X0 = 4s down, no pause, explode up, no pause).

0) Warm-Up (8–12 min)
Tibialis raises (against wall or machine): 2×15–25

Bodyweight split squat: 2×10/side (slow)

Hip hinge drill (RDL patterning): 2×8

Ankle rocks + deep squat pry: 1–2 min total

A1/A2 — Main Strength Superset (12–18 min)
A1. Front Squat (or High-Bar Back Squat)
5–6 sets × 3–5 reps
Tempo: 40X0
Rest: 90–120s → A2

A2. Romanian Deadlift (barbell or dumbbell)
5–6 sets × 5–6 reps
Tempo: 4010
Rest: 90–120s → back to A1

Notes: Keep both lifts crisp. Add load when all sets hit top reps with the prescribed tempo.

B1/B2 — Unilateral + Hamstring Curl (12–15 min
)
B1. Bulgarian Split Squat (DBs)
3–4 sets × 6–8/side
Tempo: 31X0
Rest: 60–90s → B2

B2. Lying Leg Curl (or Seated Leg Curl)
3–4 sets × 8–10
Tempo: 3011 (hard squeeze)
Rest: 60–90s → back to B1

C1/C2 — Quad Isolation + Glute Bias (10–14 min)

C1. Heels-Elevated Hack Squat or Leg Press (quad focus)
3 sets × 10–12
Tempo: 3010
Rest: 60–75s → C2

C2. Hip Thrust (barbell or machine)
3 sets × 8–12
Tempo: 20X2 (2s squeeze at top)
Rest: 60–75s → back to C1

D — Poliquin “Finishers” (Pick 1–2, 6–10 min)

Walking lunges: 2×20–30 steps (continuous)

Sissy squat (assisted if needed): 2×10–15 (slow)

45° back extension (glute bias): 2×12–15 (2s squeeze)

E — Lower Leg Work (Very Poliquin, 8–12 min)

E1. Standing Calf Raise
4×6–8 heavy
Tempo: 22X2 (2s stretch, 2s squeeze)
Rest 45–60s

E2. Seated Calf Raise
3×10–12
Tempo: 2212
Rest 45–60s

E3. Tibialis Raise
2–3×15–25
Tempo: controlled
Rest 30–45s

Progression (Simple)
Keep tempo strict. When you hit the top end of the rep range on all sets, add 2.5–5 lb (1–2.5 kg) next session.

Deload every 4–6 weeks (reduce sets by ~30–40% or load by ~10–15%).

This was developed at the request of a dear friend who desired an excellent workout for today. I have re-shared it for experienced lifters

03/20/2026

It is with sadness that we acknowledge the passing of Chuck Norris. Many of us grew up watching his films with our father, from the classic Delta Force movies to Walker, Texas Ranger. Our heartfelt condolences go out to his family during this difficult time. May they be blessed with divine love and grace, and may their pain be eased. We hope they find the strength to navigate through this period of grief.

03/20/2026

To all my friends, associates, and colleagues worldwide, if you are celebrating Nowruz, which is today, as you spend it with your family and friends, may you cherish this day forever. For it is now the new year for you all and the beginning of spring.Happy Nowruz to everyone celebrating today! 🎉 I hope you're spending this special day surrounded by loved ones. May this new year bring you immense joy, peace, and prosperity. ✨ I'm sending warm wishes for a bright and hopeful future. Let's embrace the spirit of renewal and new beginnings together. May your celebrations be filled with laughter and happiness. 🥂 Here's to a wonderful year ahead! 🌸

03/08/2026

**Reflection Sunday: Your Weekly Reset (for anyone, any stage of life)**

Whether you’re a student, professional, retired, new to the country, or just trying to balance work and life—taking **30–60 minutes once a week** can help you feel more grounded and in control.

A weekly reset helps you:

* **Clear mental clutter** (all the “open loops” in your head)
* **Calm your nervous system** (shift out of constant go-mode)
* **Create direction** (especially during busy or uncertain seasons)
* **Protect work-life balance** with real boundaries
* **Stay aligned with what matters** to you

**Try this simple 5-part reset:**

1. **Downshift**: hot drink, quiet music, or 5 minutes of breathing
2. **Reflect**: what went well? what was hard? what did I learn?
3. **Brain dump**: write everything down—tasks, worries, reminders
4. **Plan**: pick your **top 3 priorities** + 1–2 maintenance tasks
5. **Prepare**: meal prep, set out clothes, tidy one space, organize documents

**Quick journal prompts:**\
What gave me energy? What drained me? What do I need to let go of? What’s one thing that will make next week easier?

You don’t need a perfect life—you need a **consistent reset**. One hour a week can change how your whole week feels.

$**READ THIS BEFORE YOU QUIT.**Your mind is powerful—not because it’s magic, but because it’s **trainable**.\What you reh...$

03/05/2026

**READ THIS BEFORE YOU QUIT.**

Your mind is powerful—not because it’s magic, but because it’s **trainable**.\
What you rehearse in your thoughts becomes what you repeat in your actions.\
And your life becomes the result of what you practice most.

Positive thinking isn’t enough. **Action is the proof.**\
**Intention → discipline.**\
**Belief → evidence.**\
**Consistency → identity.**\
Until your brain accepts: **“This is who we are now.”**

When pressure hits, you don’t rise to your goals—you rise to your **training**.\
**Motivation is a spark. Programming is the engine.**\
So build reps: **What you rehearse, you reinforce. What you practice, you become.**

Your body is listening: thoughts shape breathing, stress, hormones, energy, cravings, sleep.\
Train strength and your mind finds solutions. Train growth and you find opportunities.

Change isn’t comfort—it’s becoming.\
**Stop debating. Start training.**

Sleep. Move daily. Eat for stability. Lower stress.\
Your biology should support your goals.

**You are not your moods. You are your methods.**\
**Decide—and prove it with action. Right now.**

I’m grateful for friends who challenge me—because pressure creates progress.

If this hit, share it with someone who keeps restarting.

03/04/2026

This article argues that focusing solely on cholesterol (LDL, ApoB) for heart health is like watching the smoke while ignoring the gasoline. True cardiovascular risk is a long-term story of metabolic dysfunction, inflammation, and plaque formation.

Key Takeaways

The "Hidden" Lab Markers
* Liver Enzymes (ALT, GGT, ALP): These aren't just for the liver; they are "metabolic warning lights." Elevations often signal Insulin Resistance, fatty liver, and systemic inflammation—the primary drivers of arterial plaque.

* Magnesium: Critical for heart rhythm and vessel relaxation. Deficiency (often caused by diuretics or alcohol) increases arrhythmia and BP risks.
* The Sodium Lever: Salt isn't "bad," but it must be balanced with Potassium and hydration, tailored to your specific blood pressure and activity levels.

The Comprehensive Checklist
To get a full picture of risk, look beyond basic lipids:
* Core: ApoB, Lp(a), and hs-CRP (inflammation).
* Metabolic: HbA1c, Fasting Insulin, and Uric Acid.
* Imaging: A CAC (Calcium) Scan to see if plaque actually exists.

Daily Protective Practices
Labs provide the map, but habits drive the car:
* Movement: 150 mins/week of cardio for arterial flexibility + 2–4 strength sessions for metabolic health.
* Nervous System: Stress is biological; use breathwork or meditation to lower systemic inflammation.
* Circadian Health: Seek daily sun exposure to regulate Vitamin D and sleep, which are vital for heart repair.

The Bottom Line: A heart attack is rarely a surprise; it is the final chapter of markers you can see today. If your waistline is growing and your liver enzymes are rising, your risk is actively forming. Act early, test intelligently, and move consistently.
Would you like me to create a 1-page PDF-style "Lab Cheat Sheet" based on these markers that you can take to your next doctor's appointment?

02/28/2026

HDL vs LDL isn’t “good vs bad” — it’s more like “cleanup crew vs delivery trucks.”

Cholesterol isn’t trash. Your body needs it to:
Build and repair cells
Make hormones
Support normal function

What matters most for heart risk isn’t just your LDL or HDL number. It’s:
How many risky particles you have (ApoB / particle count)
Whether your arteries are inflamed or irritated
Your metabolic health (triglycerides, insulin resistance)
How well HDL is functioning, not just how high it is

LDL (the delivery trucks)
LDL delivers cholesterol and fats from the liver to tissues for repair and hormone-building. You need LDL.

LDL becomes a problem when:
Particles slip into artery walls and get stuck
They get damaged/oxidized
The immune system reacts and plaque builds
This is more likely when inflammation is already present.

Big takeaway: particle number matters
More LDL-type particles = more chances to end up in artery walls.
Small, dense LDL often shows up with high triglycerides/insulin resistance and can be higher risk.
Large LDL isn’t automatically safe if you have lots of particles.

HDL (the cleanup and maintenance crew)
HDL helps:
Move extra cholesterol away from tissues/plaque areas
Reduce inflammation and oxidative damage
Support healthier blood vessel function
Interact with immune triggers

Important: high HDL isn’t always protective
A high HDL-C number doesn’t always mean lower risk.
In some people, HDL can become “dysfunctional,” especially with chronic inflammation.
HDL function matters more than the number.

What gets missed
Inflammation is like fuel on the fire — it makes plaque more likely to grow.
ApoB often predicts risk better than LDL-C because it reflects particle number.
High triglycerides often signal metabolic strain and frequently track with riskier LDL patterns.
Diet responses vary — focus on improving markers, not following food “teams.”

Tests to ask about
ApoB
LDL-P / NMR particle testing
hs-CRP (inflammation marker)
Lp(a) (genetic risk, usually check once)

Questions to bring to your doctor
What’s my ApoB?
What are my triglycerides doing over time?
Is my inflammation elevated (hs-CRP)?
Do I have elevated Lp(a)?

02/14/2026

To my friends and the entire Iranian community standing strong on Yonge Street today:

I see you. I hear your voices carrying from North York all the way to the streets of Iran.

Today, as you march under the Lion and Sun, you aren’t just protesting; you are reclaiming a future that has been stolen for far too long. From the "Woman, Life, Freedom" movement to this current fight for economic survival, your courage is a masterclass in resilience.

It is heartbreaking and infuriating that in 2026, you are still forced to fight for the most basic of human rights. We must speak the truth about the cost of this struggle: this is not just a crackdown; it is a systematic attempt to extinguish the soul of a nation.

To the Frontline Workers: The doctors, nurses, and teachers who have been pulled from their workplaces and hospitals—targeted simply for showing humanity and healing the wounded. You are the backbone of a society that the regime is trying to break.

To the Athletes: The men and women who have traded their jerseys for shrouds, standing as symbols of national pride only to be met with the cowardice of a leadership that fears their influence.

To the Children: The schoolchildren and teenagers whose lives have been cut short by a regime that sees its own youth as an existential threat. There is no greater sign of a failing, cowardly system than one that turns its weapons on its own children.

This "regime of shadows" thinks that by shutting down the internet and raiding homes, they can hide their crimes. But we are your signal. We are the witnesses to the "silent massacres." To my friends here in Toronto: thank you for being the megaphone for those who have been silenced.

The road to dignity and a secular, free Iran has been paved with far too much sacrifice, but the world is watching. To the tyrants: you cannot execute an entire generation. To the people: your strength is unbreakable.

Zan, Zandegi, Azadi. ✌️🦁☀️

StopExecutionsInIran

02/12/2026

As we approach the end of the week, let us maintain our momentum and continue to strive for excellence.

02/06/2026

Stop guessing. Start evolving. 📈

If you’re training hard but not seeing the results you’ve earned, the missing link isn't your effort—it’s your data.
Davide Manca’s Elite Consultation is a deep dive into your body’s mechanics. We aren't just looking at the surface; we’re looking at the blueprint.

What’s inside the 360° experience:

Evolt 360 Body Scan: Total composition breakdown.

Postural & Movement Assessment: Ensure your muscles are firing exactly when they should.

Visual & Vestibular Training: Sharpen the connection between your brain and your nervous system for peak response.

Strategic Goal Setting: A bird’s-eye view to ensure your program actually fits your life.

The result? A body that moves properly, recovers faster, and hits targets predictably.
[CTA]: Ready to see the full picture? DM me "360" to book your complimentary Elite Consultation at GoodLife Yonge & Finch. 👊

DavideManca PerformanceTraining

Davide Manca

04/01/2026

03/21/2026

03/20/2026

03/20/2026

03/08/2026

03/05/2026

03/04/2026

02/28/2026

02/14/2026

02/12/2026

02/06/2026

Address

Opening Hours

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share