Long and Strong Health and Fitness

20/02/2025

Doing some deadlifts today. 135 lbs at 65 years old 🔥🔥. Deadlifts increase leg strength, grip strength, and core strength. Overall a favourite selection of mine

19/02/2025

A variety of service options to fit your needs!

04/02/2025

27/01/2025

My mission statement and promise to all of you and my clientele who put their trust in me

27/01/2025

What a sample workout may look like. Strength, balance, multi directional movements, unilateral/bilateral movements, variety, different muscle groups.

15/01/2025

Little example of what I would eat for supper. Lots of fibre from the veggies. Parboiled rice is also typically higher in fibre. Home made meatballs, just salt, pepper, garlic, egg, and some bread crumbs. And finally home made sweet and sour sauce but with half the amount of sugar used in a typical sweet and sour sauce. Total protein for the day about 150 grams. My daily goal is 140-160 grams or about 1.6-2.0 grams per kilo of body weight. This type of meal keeps you full and is full of all kinds of nutrients.

14/01/2025

11/01/2025

To help my clients lose weight I have a variety of tools and methods that I can use; here are some of them!

1: Increasing protein/ fibre intake. This one is pretty self explanatory however plenty of studies show in ad libitum (meaning food available at all times) increasing fibre and protein intake reduces caloric intake and body weight and thus reduces obesity

2: fasting. This involves restricting time in which you can eat. Although it does not control what you eat. Depending on the person this can be a great resource

3: various forms of exercise. Different exercises have different effects on the body. For example high intensity exercise burns a lot of calories plus create a large epoc (excessive post oxygen consumption) therefore is great to just purely increase caloric expenditure.

4: psychological/physiological. This tool isn’t a tool per sé but more an understanding of human nature. For example, some people get up every morning and eat breakfast even though sometimes they aren’t hungry. We are creatures of habit and thus we create habits which sometimes negatively affect us. We are also hardwired to constantly search for food and carbohydrates thus helping clients identify times in which they are actually hungry versus when their brain is sabotaging them into excess caloric intake is importance in regulating weight.

08/01/2025

My workout complete. Are you working out today?

07/01/2025

Looking to lose a few this year and create and maintain a healthy lifestyle? Reach out, and let’s get started. I have a studio out on the Bedford highway and I’m taking on new clients!

18/12/2024

Want to be able to run 5km?🏃🏃‍♀️ with the bluenose marathon approaching people are getting in the running groove. Go from 0km-5km with a kinesiologist and marathon runner.

Group times are Monday and Wednesday at 12pm on the Bedford waterfront and cost $10. Individual slots are available any time for $40.

To sign up just send a message. Class Max is 15 people to ensure safety of participants. All runners must pass health tests to participate.

17/12/2024

First case of swole bears has arrived! You can purchase from me or from swole bears.

160 calories per bag with 22g of protein. They taste great and don’t give that typical protein taste that comes with many bars. This is a great solution to have once in a while that can make eating good Fun!