https://www.facebook.com/200080480927492/

Tre Burns, Halifax, NS (2026)

01/12/2022

🔥 FOLLOW ALONG 🔥

Don’t know where to start for ‘Mobility’ and/or ‘Stability’?

Here is my GO TO routine as of lately.

Save it and follow along.

It’s the perfect lower body and upper body mobility flow that I have been using.

At the end I finish off with stability for your thoracic and hips to CEMENT all of the mobility that was done.

It’s CRUCIAL you focus on stability AND mobility.

My biggest down fall at the beginning of my ‘mobility and stability’ journey was learning the difference between the two.

One is simply for MOBILIZATION of an area/muscle.

Meaning it’s range of motion is affected and in a perfect world you won’t become ‘hyper mobile’ by over working.

Which causes more issues down the road.

This is ‘mobility’!

Stability is the STABILIZATION of the muscle/area.

Meaning you are working the inner/deep rooted muscles around the ‘joints’ or ‘area.’

This is creating tension on the ‘tiny’ or ‘smaller muscle fibres’ resulting in muscle growth which means stabilized muscles.

To put this in English, assess the following -

Have you done squats and/or shoulder press and felt “SHAKEY?”

This is ‘INSTABILITY’

Have you tried to do these same movements and notice the following -

“You can’t arch your lower back to squat deep enough?”

Or “can’t properly over head press without discomfort or pain in the thoracic”

This is a MOBILITY issue.

Meaning you need to either

1) alleviate some tension in the area/ muscle

or 2) you need to increase tension and become more stable in such areas.

Movements don’t need to be hard!

They just need to make sense to your AND align with where your goals are taking you.

Don’t hesitate to reach out TODAY to get YOUR customized plan today.

Let’s. fu***ng. Go.

01/10/2022

What does your Work Environment look like?

Do you have it set up for optimal mental focus?

Or do you find yourself scrambling to get organized and comfy?

Here is MY work environment.

I have everything I need, always readily available and easy to access.

I always have a shaker of ice cold water - as of lately I’ve been sipping brain fuel instead of coffee for the extra Cognitive Focus.

Next, I light my favourite smelling candle. The smell reminds me its work time and I need to get things done.

Pro Tip: Use the same smelling candle every time you want to get into the ‘WORKING MINDSET’. This will allow you to transition from and to your mindset more efficiently.

Ultimately, getting more work done!

As you can see, this one reads ‘Presence.’

This one resonates with me.

Next are all my tools and resources that I need to make sure I utilize my time efficiently while Im here.

Being able to stay put and not make excuses to leave my station.

Lastly, which is my favourite

Are the left over notes between each other.

The final touches to your ‘Work Environment’ that when you look up to take a break, you get that reassurance on why you are grinding so hard.

Family and unity.

Cementing the ‘Working Mindset’ even further.

Creating momentum to go out and Create the Life you Deserve.

What does your Work environment look like?

If you’re having trouble, let’s chat and fix that ASAP. 💪🏽

01/07/2022

How’s your year staring?

Are you waking up with the tenacity to conquer the day as if it’s your last?

If not, that’s totally okay.

However..

I have one question to ask

Why not?

What’s holding you back?

What aspect of your life is missing or needs attention?

What are you running from or hiding from your truest self?

If you don’t wake up with the intention to get better then you are moving backwards.

Yes.

Backwards.

Time does not stop.

For anyone.

Or any excuse.

So, again.

I ask..

Why not?!

DM ‘LETS ELEVATE’ to get started on a better mindset TODAY.

12/27/2021

🔥 2022 🔥
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Are you aware that at this EXACT time next week you’ll be sitting in the year 2022.
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Are you ready for that?
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Do you understand the magnitude of what I’m mentioning right now?
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You have less than 7 days to get your life in order.
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Do you find yourself getting antsy at tackling next year?
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Or do you find yourself piling up those excuses again?
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What happened to the animosity to take control of your life?
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What happened to that fire deep within your gut to go against any adversity?
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No matter how big or strong?
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What happened to the fire to create the life YOU deserve?
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Regardless of what you choose, you will always expose yourself to the truth.
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It’s up to you to set the narrative
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Just don’t let your ego and narcissism play the blame game on others and create a victim mindset
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We are the creators of our lives
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So, the million dollar question is -
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What will you create in the year 2022?
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If you’ve followed me over the last year then you will want to tune into the next E.L.L. Episode
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January 3rd/22
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I’ll be talking about my biggest takeaways of 2021 and what you NEED to start doing in the New Years.
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Have a great week ❤️

12/24/2021

🔥 HERE & RIGHT NOW 🔥

It is Christmas Time.

Today is Christmas Eve.

Tomorrow will be Christmas Day.

Then, before you know it you’re celebrating New Years Eve and bringing in the new year.

Blink again and it’s the middle of January and you are confused on where the time went.

Well, luckily for you, it hasn’t gone anywhere.

Just yet that is.

Today is Christmas Eve, meaning you have all the time to enjoy today.

Have all the time RIGHT NOW to plan your time accordingly.

Who do you need to see?

Who needs to feel your love and energy?

Who’s love and energy do you need to feel?

Even if Christmas isn’t a celebration within your household, it should be a celebration of family and love none the less.

The holidays are simply meant for getting together with the loved ones.

The rest is self-defined.

Don’t underestimate the power of RIGHT NOW.

All year you have been waiting for “this vacation time” or “this dinner”

Well, it’s right here under your nose.

Don’t let it pass by and wake up in the middle of January asking yourself

“Where did the time go?”

The time is here.

Right now.

Now, go hug a loved one extra hard.

Spread the love to as many people as you can.

Because some people aren’t as fortunate as others.

We need all the love we can get.

For each other.

Happy Holidays ❤️

Share with a loved one to remind them to enjoy the present moment. ❤️

12/17/2021

🔥 Let’s talk mind & body 🔥

Over the last three years I’ve taken the biggest step back from the body building community.
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I had to work on myself.
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There was no way I could continue living my life at the pace I was.
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Working out for all the wrong reasons and allowing the toxicity of ego and narcissism blind me.
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On top of that, the politics were absolutely insane.
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It became a “who knows who” show versus a “let’s help each-other elevate” type of deal.
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I’ve watched many, hard working, honest people get dragged through this mud and stay down.
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What do you do when you become everything you want and still feel hopeless?
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With no one to trust?
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So, I’m using myself as an example to make change and get us to work together, with each other, for each other.
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We are all on this planet to HELP each other.
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I am not better than you.
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Nor are you better than I.
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So what’s the issue?
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I’m beyond excited to bring some unreal fitness content next year.
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With the corner I have and the momentum I have going, I know my futures bright.
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On top of that, I cannot express my gratitude enough for for their support.
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Most importantly and believing in me means the world and I cannot let them down.
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It’s time to show you all what I’ve been working so hard on behind the scenes.
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It’s time to elevate.
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Together.
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Swipe for workout pics 🔥
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Use code “TB” @ check out for the discount💪🏽

12/10/2021

I’ve come from the bottom

I’ve felt the neglect.

The search for the answers

The ‘Why me?’

The ‘Why us?’

The ‘Why..?’ In general.

The late nights where you can’t sleep because ‘what’s to come next?’

The earlier mornings because ‘you gotta get after it’

Its tough coming from the bottom.

Having to write your entire life into existence.

From start to finish.

However, I wouldn’t trade it for a F***in second.

My journey allows me to discuss real life situations that many are scared to mention.

My journey allows me to be completely honest and genuine with individuals and spark real change within them.

My journey has guided me to become the man I am today.

My journey is my story.

So, What’s your story?

Will you stand up and grab the pen of life and choose your fate?

Or will you sit by and let the world choose?

You only get one story to tell in this life.

Make sure YOU write the story YOU want.

There are no second chances.

💭💭💭💭

12/08/2021

🔥 Top three Self-Care Tips 🔥

These are my top three focuses for what I consider my “Self-Care” routine.

I focus on them year round, however during the seasonal times such as now I create a heightened focus on them

Number 1 is Sleep.

I can’t stress this enough.

I have a rule that I cannot touch my phone after 8:30 pm and I cannot use my phone before 7:00 am

I then try to wind down by reading a book or journalling.

I am not perfect but this is an easy guideline to follow to get started.

Number 2 is Eating habits.

If you are anything like myself, then sometimes you can look at the clock and see its 3:00pm and you haven’t touched a single calorie yet.

During seasonal depression / tough times I give myself some “slack” and allow myself to gain extra calories from “sh*ttier” sources.

I also try and pack more readily available foods, such as wraps and sandwiches, etc.

Again, not chasing perfection but to make sure you give yourself enough fuel to LIVE your life.

Lastly, number 3 is Move.

You need to absolutely make sure you are moving your body constantly.

We as humans are meant to be moving.

We are not meant to sit in bed for multiple hours and watch Netflix.

Or work 8 hours at a desk and slouch all day.

You need to hold yourself responsible for moving.

In fact -

You need to hold yourself responsible for all these.

PERIOD.

Don’t make it harder than it has to be.

You self define what YOUR movement is and just stick with it.

Mine right now and lighting a candle and doing 10 minutes of my favourite stretches.

Twice a day, Monday through Friday.

Giving myself the weekends off.

I began by “walking about my building path”

So, again, not chasing perfection but having a guideline to be aware of yourself.

There you have it.

My top three focuses.

I promise you if you save this and try it out for a week it will make the world of a difference.

Try sending it to a friend and get a partner.

Hold each other accountable.

Start today.

You don’t need to wait until new year.

We gain a new day, Everyday. ❤️

12/06/2021

26 days…

Only 26 days until the new year.

Which means in less than 26 days you’ll have already had Christmas.

Which means in less than 26 days you’ll be looking at the final weekend of freedom (Christmas vacation) before starting a NEW YEAR.

Do you understand what I’m saying?

Times running out and so are your excuses.

Whether you decide to understand the severity of how fast these times come or go is irrelevant.

What is relevant is that you understand that time is ticking and it WILL pass by.

Will you choose to enjoy every second as we close out this year?

Making the best memories to date with the loved ones close by.

Or will you fold under your own pressure and let the world be the excuse again?

I’m not entirely sure about yourself, but I blamed the world for years and it got me absolutely no where.

However, when I decided to stand tall and take ownership over every aspect of my life

I never stopped elevating.

So, what will you decide?

26 days…

12/01/2021

👏🏽 It’s F***in time 👏🏽

It’s time to to close this year out for GOOD!

We have EXACTLY one month left until NEXT YEAR.

Are you understanding that correctly?

No one wants to hear the excuses next year AS YOU SAY THEM RIGHT NOW.

If you are closing this year out stronger than you started, then this is my suggestion for this month -

Do an emotional cleanse of some sort to begin next year a bit more “you”

Take a step back and “see” and take notice of who’s “working” and who’s “watching”

You can drop some “emotional baggage” before next year begins.

You can self-define the baggage.

Whether it be losing a few friends and/or family members

Being a little more honest with yourself in terms of how you operate.

Or whether it be adding new and fresh perspectives to your team.

Like I said, you self-define.

This is the final quarter.

The run from third base to home.

All year.

Every day.

Comes down to this last month.

How will you finish?

11/29/2021

🔥 Monday Motivation 🔥

This seasonal depression is definitely putting up a fight this year.

Anyone else notice it a little harder this year compared to previous years?

This year is swinging with a Vengeance.

However, though -

The days are starting to become brighter.

And the mornings are starting to become easier.

Meanings that this transition is almost behind us.

This past weekend was the best weekend since becoming fully aware and transparent about battling this seasonal depression.

Managed to write up and formulate the perfect plan to close this year out.

And I know if I can do it, so can you.

So, If you are fighting, admittedly or silently, I want you to know I’m rooting for you.

I’m rooting for you every second of the day.

You’ve got this.

Just like you’ve conquered your past adversities.

You are strong.

You are worth it.

Don’t forget to make someone smile this week.

It’s underrated these days. ❤️

11/26/2021

🔥 Non-Negotiable Daily’s🔥

Life gets tough and it's easy to let the excuses bleed into your mentality.

You have to understand how you operate and create a system to 'keep yourself in check'

It's not easy but it's necessary.

Here are 3 Daily’s I started to implement into my routine since the beginning of this year.

I will admit, I was and still am far from perfect.

However, the goal is not to stress about getting them 'done'.

The goal is about allowing yourself 'The Time' for such activities.

Here they are -

1. Journal of some sort.

- There are many ways to journal. You need to find the flow that resonates with you.

- The main goal is to express yourself in whatever way feels natural to you.

2. Physical Movement of some sort.

- This is self defined by you.

- For me, I had trouble transitioning from Bodybuilding workouts to just 'Healthy Movements'

- Whatever feels best for you - do it!

- If its walking the dog - f**k what they say.

- If its doing the '75 Hard' Challenge then lets fu***ng get it.

- Regardless, you self define YOUR movement.

- Just move.

3. Personal Hygiene

- Yes, something as simple as this.

- Everyday I do my skin care routine.

- Twice.

- I feel especially as men this is looked at as 'being inferior', however I beg to differ.

- If you view it this way then take a critical look at yourself in the mirror.

Add these into your daily routine and I Promise you will watch your life start to flourish in front of your eyes.

These combined, all three tasks, account for less than 30 minutes a day.

10 minutes each.

I just gave you one of my secrets for this year's success.

If you've been following my journey then I'll let you be the judge on whether it works.

The proof is there.

Now, implement these and go crush your weekend.

No excuses.

Tre Burns

01/12/2022

01/10/2022

01/07/2022

12/27/2021

12/24/2021

12/17/2021

12/10/2021

12/08/2021

12/06/2021

12/01/2021

11/29/2021

11/26/2021

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