Martin R Health and Fitness

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Martin R Health and Fitness

Local In-Person Training, Workouts, recipes, Online Training coming

25/02/2024

It’s about learning to accept where you are, and enjoying the process to get where you want to be..

22/02/2024

Quick Macro Sheet for you to download and help you understand which foods are tracked under protein, carbs, or fats.

14/02/2024

❇️I have recently rejoined the avocado bandwagon. If you need a change from the usual oatmeal, you can try adding this in too.

🔹To take it over the top , try adding a good source of protein such as eggs/ egg whites and or Greek yogurt.

🔹How about you? what are your favorite breakfast meals?

12/02/2024

Let me introduce myself

Hi Coach Martin here, it's been a while, so I thought it would be good to reintroduce myself. 🖐️

Fitness has been a big part of my life since I was a kid; from swimming to soccer, running. However, the opportunity to become a personal trainer came much later, after working in corporate for 10 years and deciding it was time for a career change.

Being in my early 40s now, I continue to strive to keep learning and improving. while my goals are vastly different than 20 years ago where I was more focused on bodybuilding.

Now I can say I am almost as strong and way more athletic. My joints are more resilient than they were in my 20s.

My main focus now is to be as well-rounded in my training, including strength, mobility, and conditioning.

In turn, I love helping people start their fitness goals. Whether that's helping them get stronger, improving your quality of life, or technique.

If you are looking to get back into the gym and feel confident in the foundational movements, or if you need accountability or nutrition guidance.

Reach out on my Bio for a free consult or or via DM

Custom workouts and warmups are designed based on your current movement patterns , knowledge and experience and current goals.

In person training is done at training company in Calgary. Hybrid training (in-person training with online training also available).

Only online options coming in the future.

07/02/2024

❇️Blueberry Overnight Oats -One of my favourite breakfast recipes , with a cream cheese flavour.

If you like oatmeal and cream cheese this is a recipe you want to try.

Slide over ➡️ to see ingredients.

Macros: 285cal p: 16g c:40g f: 6g Prep:

17/06/2022

Avocado Smoothie Bowl

Calories: 236
Protein:11g
Carbs: 33g
Fat:9g

Prep time: 10 mins

Ingredients:
-30g Avocado
-1/2 frozen medium banana
-1/2 tbsp shredded coconut flakes (unsweetened)
-70g 0% plain greek yogurt
-2% coconut water
-1/2 tbsp black chia seeds
-1/4 cup raspberries

How to:
1. Blend all ingredients except chia seeds and coconut flakes.
2. Add avocado smoothie mix to a bowl.
3. Top with raspberries and chia seeds.

Enjoy!🙂

06/06/2022

Big shout outs to the Agatsu coaches.

Damir, Great course, Lots of great info that I can take forward with me.
Rofi, thanks for getting me prepped, and of course for introducing me to the Kettlebells.

Great weekend of learning, practicing, teaching, and challenging workouts ( that Push you mentally and physically).

17/01/2022

Getting enough protein is key to achieving your fitness goals. Protein powder is not needed but can be helpful if you need extra protein or to take on the go . a few ways to add protein are below…. any questions feel free to message me ….

08/12/2021

Remember the only opinion that matters of you is from the one looking back at you in the mirror…

You are strong
You are capable
You can do this

Tune out the background noise telling you differently..

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29/11/2021

Nobody said it would be easy , that there wouldn’t be stumbles, or falls… but it is one of the most rewarding things you can do for yourself. Progress over perfection.

Just a daily reminder …
Wish you all a Great Monday

27/11/2021

💥Believe you can , and you are half way there 💥⠀
Sometimes it is not always easy to see the bigger picture or the end result, and it can be easy to lose sight of this.⠀
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The daily struggles , successes, triumphs and abundance of emotions we discover are all an important part of this journey . Whether a fitness journey or the journey of life. ⠀
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There are days where I question decisions I have made, or even if I am capable of achieving what I want.⠀
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💥BUT I always remind myself that if the goal is important than each obstacle will only make you stronger, and it really does... ⠀
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Whatever your obstacles, it is important to remind yourself that you can achieve success, but it starts by FIRST by believing YOU are capable of success and then pursuing it.. 💯⠀
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08/11/2021

Progress is better then no progress? ….

Absolutely no matter how slow it may seem…

If you are learning a new skill then make sure you are setting a clear and realistic goal and timeline. And even better have a WHY that will push you through those difficult days.

A few key things you can tell yourself is I am doing my best.

-Get comfortable with the uncomfortable-

-keep putting in the work day in and day out ( the more reps you do something the better you will get)

-What other areas can I improve in to get me closer to my goal?

For simplicity if I want to get better with kettlebells it starts with putting in the reps day in . Slowly correcting form and engraining those habits. How can I improve in other areas to get me closer is by improving my thoracic mobility..

This can be applied to really anything in your life …

Have a great Monday IG

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http://www.renegadeyyc.com/martin

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