OZ Coaching

ARE YOU STRUGGLING TO STAY MOTIVATED? It’s about this time of year that many forget why they wanted to get healthy in the first place. Life gets in the way and the stress that comes with it. Here are some ways to help you get back . 1. Remember your WHY. We speak about this a lot. It was your New Year’s Resolution---why you wanted to get healthy. You know, the REAL reason. Revisit this---or if you have not really thought about it---take the time to do so and write it d...ownDAILY. . 2. Hire a coach to hold you accountable and help you level up. This is one of the BEST things you can do. Even just one month of nutritional and exercise coaching can do wonders for your mental state and your overall results let alone a longer term plan. Let someone help you and remind you what you are capable of! WE OFFER IT HERE AT THE OZ COACHING!!! . 3. Plan ahead. We are all great at doing this in the beginning. But then it gets hard. Take the time to plan our your weeks on Saturday or Sunday. In the long run it actually reduces stress and helps you stay on track! . Hit me up in the DM or send me an email at [email protected] for info on my programs. See more

How to Maximize Your Sundays to Set You Up For Success This Week

Other than exercising, what other habits have made you reach your target weight?Other than exercising, what other habits have made you reach your target weight?

Thanks again to the folks at Workplacenl.ca for the opportunity to present to such an engaged group! My topic was Get Fit @ Your Desk and I lead the group through these dynamic movements: proper diaphragmatic breathing, ... 5 desk movements to bulletproof the body, my 133 secs method to reduce tension/stress while significantly boasting energy and work performance. Your productivity depends on your physical energy, mental clarity and functioning state - taking literally a few mins to reset and recharge can be an absolute game changer. #healthandsafetyweek #employeewellness

/ : Complete a time tracker of your daily tasks and slot in 30 mins of ‘self care/fitness’ most days of the week. You 100% have time in the day where are wasting time and not serving yourself. Never ever say you don’t have time for your health. ... : Sit down and write out all the reasons as to why you need to better manage your fitness and improve your health and also list what will happen if you don’t change and stay where you are. Go as deep as you can and uncover your true WHY. This exercise will definitely motivate you! ’ , ’ : Change your story. Don’t change your goal, change the approach to your goal. If you truly have tried everything, you would have found success by now. Focus on getting better weekly. Work on your mindset and real root of your issues and seek professional help if need be. : Start with going to bed at a respectable time, aim to take an extra 3000 steps or 10mins blocks of walking, and drink 500ml more water per day. This will help recharge your batteries and boost your energy/productivity. Trust me. /: Just move first and foremost. Start with basic bodyweight movements and progress. Look for second hand weights/resistance bands or order online if necessary. You don’t need a gym membership to lose weight or feel stronger. / : Track how much money you waste per month on crap food, booze, BS health products, supplements or fast food/dinning out. Be honest here. Clean eating will likely save you money in the end. /’ : Reach out and let’s see if we can strategize a long term (real) solution to get you on that right health path **I currently have a 31-day trial offer of my coaching platform. Low risk. Let me know if you’re interested.

A simple meal framework for (fat) loss.

Here are 10 mistakes not to make and simple solutions to be get in better shape in 2021: 1-before doing a useless detox cure, start by not drinking 2 bottles of wine a week just to see! 2-before hopping on a keto train and cutting your carbs at 100 %, start by cutting the sugar and refined grains just to see!... 3-before doing temporary fasting, start with a fast food fast for more than 24 hours (that includes Starbucks!!) 4-before going vegan for "health", start by eating more fruits and vegetables and less hyper-processed foods! 5-before you embark on a super intense transformation program, try to just keep the discipline to train 3-4 times a week for more than 30 days! 6-before you buy the ‘bulletproof’ crap for increased energy, try to sleep more than 5 hours a night! 7-before you lock yourself into a gym membership, do bodyweight exercises (pushups/lunges/squats/hip thrusts/planks) at home 3-4x @ 30s each with little rest in between. 8-before you slash your calories or cut out certain foods from your diet, look to ADD healthier substitutions to your snacks/meals such as protein + veggies. 9-before you equip yourself with the whole herbalife range, start by just eating better and moving more... you will have exactly the same results without having to spend $$$ of cheap supplements! 10-before you weep that this post is not constructive enough, find yourself a sense of humor and go see the rest of my content, it's super constructive! In The Picture me currently at age 40 with no diets or miracle supplements... just proven effective methods and consistency!

- - ? What is your plan to get things right in 2021? Do you need any help?... How long have you been following me? Do you like my vibe? Have you been on the fence for a while to reach out to me for some help? Maybe you weren’t ready mentally? Too busy? Financially unable? Money aside for a second... How much do you value getting things back on the right path? How important does having good health mean to you? Do you honestly feel a structured program with proven accountability would be a big help for you RIGHT NOW? My mission in 2021 (and beyond) is to help as many people as I can to take back their life, manage their fitness, and feel and perform at their absolute best. But I also am aware of the potential limitations holding people back from getting help they really need. This is why I am offering a low risk - no obligation opportunity for anyone who wants to TEST DRIVE my coaching program and platform. $ . You will get access to see how my system works, try out some workouts (which are pre-scheduled into your calendar), assess my nutrition approach, and experience the industry’s best accountability software for yourself. All for a buck a day! (cheesy marketing at its finest) If you are considering hiring a fitness coach but would like to do your research and see first hand for yourself, this is a perfect opportunity to do so. I can show all the client success stories and testimonials but that still may not hold much weight with your decision to invest in my coaching. Most people I speak with want to know if my coaching will actually WORK for them. And how is my program any different from the plethora of other programs out there. To help in your decision making process, why not see if my system will work for your current needs and long-term goals? This is a low-risk offer and there is no obligation to purchase any of my coaching programs following the 31 days. If you are not impressed, no problem and let’s just be friends. If you like what you see and feel my program is exactly what you need, then we can strategize a long-term SOLUTION to help get you to where you need to be. ? I care about helping people. And I don’t BS. Does this low-risk offer interest you? I’m only offering this for a few weeks. $ Comment below or send me a DM and I’ll send you the details.

I can't afford to have a coach! Hey neither do I!! But I still have less the means to not have one!!!... When I think about what my current biz coach costs me, I think I could afford a bad nice car... Or get my house remodeled... Or buy lots of nice gadgets I'm depriving myself of... But when I think about EVERYTHING it would have cost me to NOT have a coach... Years of wasting time... Not having the (biz) success I dreamed of... Spinning my wheels and frustrated... Staying closed minded on my true potential... Learning from experts in their field... Probably a failed business... Added stress which would impact my fitness and my ability to do the thing I love most...coach. The list goes on... But what investing in a coach brought me was... Fast and lasting results... Better esteem and confidence to grow and win... A system that allows me to accomplish more things in a day... An unbreakable mindset... A job I'm more passionate about than anything... A business that allows me to change lives... When I think about all this, I think my material things can wait a little longer!!

{Weight Loss Over 40} When looking to lose weight, don’t focus on diet and exercise first (common mistake). Rather, focus on these 2 instead

5 Worst Mistakes That Prevent Busy Leaders Over 40 From Toning Up & Keeping Weight Off {Part 1 of 5} ...+ Black Friday announcement!

Insane transformation for one of my clients (42yrs) Busy business owner and lifestyle. This is 6 weeks into his program. He came to me looking to improve his body fat and also his strength/muscle mass. He was already doing group HIIT classes weekly but knew he needed to add in home strength training and tighten up his nutrtion compliance to compliment what he was already doing. ... We have focused on building small but consistent targets with his meals to make sure he can manage things each week. As you can see, he committed hard to the process and is really starting to enhance his muscular definition, reduce that stubborn belly fat, daily energy is high, and he’s feels better overall. - If you’re still stuck with your current routine or just not happy looking at yourself in the mirror, there’s definite hope and a real sustainable solution out there for you. Just hit me up and we can can strategize a potential plan for you

If you have limited gym equipment at home, focus on these two training protocols for both building strength and fat loss

(I did this in my private FB group for busy leaders with great response so I figured I’ll do it here too) Alright!! Let’s see who’s the pickiest eater in the group! . What number are you? Be honest!! I’m a 7

? When in the process of discovering and deciding who I work with as a coach, there are a few things we both must consider before agreeing to the transaction. You see, I don’t just work with anyone who wants to to coach them. ... First, I need to find out exactly where they are at (both mentally and physically) and if they would be a good fit for my coaching program. Some are and some are not and that’s cool. I firmly believe body and mindset can be coached. Poor attitude or unwillingness to listen and commit to the process however cannot. During an initial call, I want to find out what things they struggle with... -Time -Motivation -Hectic lifestyle -Not knowing where to start or what program is right for them after turning 40+ -Afraid of injuring themselves (again) -How to dial in their nutrition to be less restrictive and more sustainable... I’d like to know what is their #1 roadblock and why? And what’s been the primary contributor to their current fitness status? Typically it is sacrificing health for wealth by focusing on their career, running their own business, or raising a family. *I know I did that - we all do at some point. I work with a variety of busy professionals who range from fitness newbies to diet veterans. However, they all have something in common. They want to utilize their time and energy much more efficiently, follow a manageable program, and achieve sustainable results. The majority who reach out to me are in their 40s, 50s and beyond and are sick and tired of feeling sick and tired. They are at a point where they are willing to listen to their bodies, trust the process, be patient, and want a proven non BS system. They are open and willing to include strength training, nutrition, cardio, mobility, mindset, and the built in support system and accountability that my coaching provides. Incorporating all of these program facets makes managing your fitness easier, not harder. Finally, I want to work with those who are open to trying new things and letting go of the things they THOUGHT were necessary but in reality were holding them back. If any of this sounds like you and you are ready to implement a new trusted process. Drop me a below and let’s see if you’re a fit.

Your ‘go-to’ workout routine isn’t working for your current fitness goals anymore. Here’s why!

/ If you have a lumbopelvic dysfunction, alignment issues in the pelvis/hips, mechanical low back pain, osteoarthritis in the hips, almost any running injury, you definitely have weak core stability. You can do all the advanced core exercises or full body exercises and that will not address your disfunction and can potentially make things worse as you age. You need to take a smarter approach with your core stability exercises.... Here’s a great 4-exercise circuit that challenges the core from various planes and helps with your dynamic core stability which should be your foundation to any type of training that you do. All you need is one dumbbell and a band and I suggest doing these every second day 2 to 3 rounds each. The focus for each exercise is to keep your body stacked from your torso to your pelvis to your hips and you should not be rotating at the hips or dipping in the low back or arching in the low back as you do any of these movements. Engage the core and glutes and focus on deep breathing for each rep and do these in a controlled manner not for speed. (Top left) Pallof Press w band. X10 per side (Top right) Goblet Squat x 12-15 (Bottom left) 3-pt Plank x 20 shoulder taps (Bottom right) Band DeadBug x10 per leg