Invictus Barbell and Training

I'm just going to be deadlifting my way through December ❄️ 💪🏾

Such an awesome day yesterday at and wedding! Had me so emotional and everything was beautifully planned to perfection! .luca was looking so elegant that I had to step up and bust out the bow tie for this one 😉🥰!

Photo Creds:

💥WHY COACHING IS WORTH IT!💥

Have you ever debated whether to get a coach/personal trainer? You know you want to change your lifestyle, you've tried to change it on your own for 2 years. Whether that is trying a new diet, a new workout plan you found on the internet, or trying to copy the person next to you in the gym.

Let me ask you this... where did it get you? Did any of those give you the kickstart you needed to crush your goals? Were you able to take that 10,15,20lbs off and keep it off? Were you able to put on muscle and become stronger? The most important question of all.

🔥Did your life change for the better because of it?

For some, they can become self starters and use a program and get some physical results. This is probably enough for most people, it changes their perspective of who they are. For the very few can get results in changing their life. To change the way you feel about yourself, your emotional health, your mental health, your confidence level in yourself. HOW you carry your pride, these things cannot be found in a crash course or a quick fix. This is something that you really need to dig deep for and can ONLY be found from those who have gone there.

To gain the mental toughness, thick skin, the ability to be confident, and an overall BOSS in life is something that coaches, mentors and personal trainers can and should teach you. These tools are the way to accomplishing your fitness goals and beyond!

✅ THIS is the REASON why you need a coach/personal trainer!

✨Looking to make that investment in your health? I'm taking on 2 clients in Oakville, Guelph, and KW Area.

DM Me 🤙🏾

💥Fall Back in Love with Fitness💥

As we approach near the end of summer! We can all start to bring out our fall clothes! September is an interesting month! I truely believe that we have all been conditioned to feel the need to "get ready" when September comes around. It makes sense, this is usually the time where we all would get ready to go back to school! This feeling of being able to start new should be a great reason to get a head start on your fitness! Just because the summer is over, does not mean the year is over!

I'm taking on 2 additional clients that want to fall back in love with fitness and want to become stronger, feel more energetic, and love the athletic way of training!

Guaranteed to see strength gain and goal driven results within 6 months.

DM " Fall in Fitness" to fill out an application!

DEADLINE: Oct 1st,2022

* NON FITNESS POST *

This weekend camping was perfect to kick off the week of vacation! We loved the beautiful water that Pinery Provincial had to offer ( didn't love the sand flys 😒). Obviously had bomb food 😋👌🏾

Can't wait for Montreal! ❤️🙌🏾

💥HOW TO GET RID OF YOUR SELF DOUBT!! 💥

This happens to anyone in any situation regardless of your level of success! Today I am going to tell you how to get rid of your self doubt in the gym and how to apply it to the rest of your life!

💥This is the #1 killer in your ability to pursue high achieving goals.💥

🙄 Have you ever caught yourself, always talking yourself out of situations that can be stressful? Sayings like " I can't do this", " that's impossible", "that's not for me", "I am not ready", or my favourite "I am weak".

🔥 These phrases that repeat in your head is your WORST enemy and will literally be the sole reason why you WILL not achieve any sort of goals worth fighting for.

I REPEAT... YOU. WILL. NOT. WIN. with that type of self talk.

So how do you fix it from a fitness stand point

✅ Start with small goals, easily digestible goals.

✅ Keep a log of your progress and try to improve each week.

✅ Reflect on your wins regardless of how small or big they may seem.

✅ Do not be afraid to fail and try again.

Anyone who has achieved anything worth wild that required hard work, consistency, and constant positive self talk knows these are just the starting blocks of applying the proper mental ability to crush your goals!

Want to know more? DM Me!

~ Raise The Bar ~

💥WHAT TO LOOK FOR IN A PT/COACH???💥

SETTING THE SCENARIO

Picture of this, you've tried to accomplish your goals on your own for the last six months and it has not worked out.

You looked up videos on YouTube, Instagram, and you've even tried some online programming that you've bought. Nothing seems to be going your way, you seem to be going good at first, but then you revert back into old habits. This may not be your first time wanting to accomplish your fitness goals and change your life for the better.

You decide that you will need a coach to help you get there!

Here is what to look for in a coach/personal trainer!

✅ Make sure about the coach has experience in the goals you want to accomplish! Most coaches have a pretty good background in a lot of different areas in fitness. But some may specialize in certain areas more than others.

✅ Have a consult with the coach that you are interested in, this will tell you whether they understand your goals and how to fix them. A coach should be able to identify the root cause of your reason why you are there.

✅ Do they perform physical assessments and do they establish your overall goal and break it up into smaller goals that are easily achievable.

✅ Does a coach explain to you why you are doing specific exercises and what will change because of the exercise.

✅ Can a coach give you a takeaway thought and show the importance of a personal trainer, how the positive impact can not only improve physical looks, but as well as mental and emotional strength.

✨ Coaches/Personal Trainers are more than just body sculpting professionals. There is so much more than just doing a couple of exercises. It's finding strength within yourself that you can further apply to other areas of your life.

Lastly, you as a client, are you able to be present in your sessions, take your sessions and coach seriously. The idea that a trainer can just magically make you look different is not possible. Coaches will provide the tools and principles necessary for you to make your goals come true. You as a client, must be able to adhere and trust that your coach knows what to do.

Happy Monday!

~ Raise The Bar ~

Enjoy the sun and the heat! Soon enough it will be winter once again ☀️

HAPPY FRIDAY!

💥SHOULD IMPORTANT EVENTS BE YOUR MOTIVATOR?!💥

Throughout my experience in training various of clients, I ask everyone what is their primary reason for coming to me? After a lot of deeper digging of their reason, it would usually boil down to some event that they have in mind. Whether it is a sporting event like marathon race, passing a physical test (work or sport), or a social event like a wedding or some function that they want to look good.

Should you use these events as motivators for you to be healthy?

💥 Honestly, the answer to this is NO!

Now here me out, it's great that you want to look, perform, and become better as a whole. I found that most of the time, these external factors like mentioned above don't actually work well as motivators when it comes to DAILY effort! What happens when that event has passed? Are you going to continue pushing yourself or are you going to back off of all the progress you've made.

Changing your body is a life long commitment that you have to find what works for you.

✅If you don't love working out in the gym ( why wouldn't you 😋🤔)? Find what you love doing instead?

✅If you want to stop feeling winded when going up and down stairs? Let's work on your muscular endurance.

✅If you want to get rid of your lower back pain? Lets start doing some compound movements.

✨Events are good as initial motivators, but these come and go all the time. You should not follow the same trajectory for your body. Keep consistent and win the day a little bit at a time! Watch and see how much you are actually capable of!

Happy Friday!

Your Coach,

~ Raise The Bar ~

💥ESTABLISH YOUR WHY!💥

Summer is here! You know you want to change your life style but you do not know where to begin or how to begin?

What are you going to do differently this summer??

Everyone loves to improve and unlock their potential of being a better version of themselves!

Let me know if this sounds like you:

🔥 You want to lose OR gain weight(possibly 5 - 15+lbs) AND KEEP IT OFF?

🔥 You want to become stronger ( Look strong, feel strong and confident)

🔥 You want more energy throughout the day ( Hate waking up feeling tired and have a hard time getting your day started)

🔥 You want to become a badass inside and outside the gym ( Feeling confident in every physical thing you do)

If any of these are the goals that you want to accomplish this year, then I am here to help you! Want to see your goals come true this year? Let start off by REALLY figuring out your why!

Here are 3 ways to establish your why:

✅ Stat with big picture ( Where do you want to see yourself in 6 - 12 months). This will allow you to visualize your goals.

✅ What would you do differently when you accomplish your goals ( This will allow you to give your goals a sense of purpose. Be very detailed on what you would do differently day to day)

✅ Question your reason why at least 7 times. ( By doing this, it will allow you to reach to your TRUE WHY.)

Want to change yourself and your lifestyle for good?

Start now and start with me today!

DM Me - 6 Month Crush It!

Your Coach,

~ Raise The Bar~

💥HOW TO HANDLE HOT WEATHER WORKOUTS💥

Summer is around the corner, which means that there will be days that are high in humidity. What does that mean for your ability and willingness to continue on your fitness journey?

Can't slack off on the days that you just don't "feel" like it or when it's too hot out. For most, there will be every excuse in the world as to why there will be a "next time".

Here is how to crush your workout during the summer! 🙌🏾☀️

✅ Keep yourself Hydrated - most won't even think to bring a water bottle when it's humid out. Heat fatigue is the number one reason why people have bad experiences with working out in hot weather.

✅ Eat Prior to working out - I am the same, I usually tend to eat less during the summer months. Especially when it's hot and humid out. Eating more frequently and prior to working out will allow you to have enough energy to get through your workout!

✅ Take longer rest - Resting more frequently will allow your heart rate to slow down. Take it easy, catch your breath and then continue!

✅ Gauge what your body is telling you - your body will let you know what it can handle, there will be situations where you can push yourself, but more importantly make sure that you don't overwhelmed yourself. Build up the conditioning of working on hotter weather!

✅Know the weather - there are certain parameters that you shouldn't look over. Rule of thumb is if the temperature is above 100 degrees Fahrenheit ( 37 degrees Celsius ), I would consider not training that day. Understand that there will be days where it is NOT safe to workout. Check your ego and stay cool!

There you have it! Let's use the summer time to embrace sweating and working out!

Happy Friday!

~ Raise The Bar ~

Your Coach,

💥HOW TO WIN EACH WORKOUT 💥

Have you ever felt that you go into a workout and left more tired than when you started? This is definitely something that can happen to most people, so don't feel like it's only happening to you!

Putting your body under physical stress is meant to give you a serotonin and dopamine boost, promote blood flow, and control your cortisol levels ( your energy) throughout the day!

Here is how to win each workout and give your body that serotonin boost you need to get through your day!

Implement these into your "pre-workout" routine

✅ Eat light and healthy

✅ Drink water

✅ Schedule your workout

✅ Stick to the program

✅ Have Fun!

Want to crush each workout??? DM Me!

Your Coach,

~ Raise the Bar ~