Coachhouse Gym
213 Franklin Ave M6P3Z2 Toronto, ON, Canada

2020!! Here’s to coming up from deep in the hole!! Happy New Year!! A year to remember with gratitude and strength. ... Big Love to you all of you for such a tremendous year on this planet. What a community of strength and perseverance I’ve witnessed. It’s been a privilege to help build a better future for our generations to come. What a year! I still feel like I’m launching out stronger than ever. I’ve honestly never worked harder at what I do and I love very bit of it. All the best in health and strength. Inside and out. Keep focused. Keep calm. Take the time you need to be the best you can be. See more

GRATITUDE I’ve made it a priority to meditate each day this holiday season with the soul intention to get to a deep place of Gratitude. Out of that Gratitude often comes pure creativity and an unbending drive to do better and to be better. ... Better for all parts of myself past, present and future. Better for my family. My wife and my kids. Better for my clients and their courage to reach out and claim on their health. Better for my colleagues of coaches and health practitioners fighting to heal and be beacons of health and wellness for others. Personally I never thought I’d be where I am today. Opened my own gym (all be it in a building that I built for a completely different use!), started a new business and trained harder than I have ever trained (what actually gets me through it all!) Although this year has had its stresses I am extremely grateful for the journey and the growth that always takes place when we find the courage to dive into what really means the most deep down. Wishing you all truly the best this holiday season!! @coachhousegym #gratitude #gratitudeattitude #gratitudepractice #healthgratitude #gratitudeisamust #happyholidays #squatholiday See more

Squat Goals I’ve got a squat goal for January 1st to get back up to a 160kg+ squat. So I’ve been squatting ... a lot. 5 or 6 sessions per week. ... My main approach is to hold back, work with where my body is until the right moment to go for it. Sessions are about 20-30mins. Most sessions are sub-maximal weight .. for once When the feeling is there then I’ll go all in. About every 3 sessions are sub-maximal then I’ll go for it. As a result I’ve been hitting a whack of new PRs for a few different types of squats. It all leads up to a 1 REP max ultimately. But the foundation and consistency is what will get you there. For example: Some of the workouts have been working up to a 10rep max with 3 warm up sets, mendaleev squats (10sec lower), dense strength, EDT, a comfortable single paused squats (3 to 7secs in the hole), stage loading, paler method, waves, ascending reps, descending reps, pyramids, bands, inertia squats, etc etc. The more you Squat the better they get. #backsquats #squatsfordays #waveloading #squats #squatsonsquats #squatssquatssquats #squatsonsquatsonsquats #squatsprogress #squatday See more

The Loading Zone Carefully constructed and everything positioned for optimal usage. The Coach House Gym is all about strength, stability and gainz right at your fingertips! Everything has its place and can be moved around in a instant for a whole new focus for your workouts. ... With carefully selected gear from @roguefitness @primefitnessusa and a few others I’ve built a modular commercial setup maximizing space and potential in this converted garage studio. Personal feel. Professional edge. #coachhousegym #modulartraining #garagegym #garagegymlife @garagegymexperiment @garagegymlab @garagegymreviews #strengthtraining #junctiontriangle

After having an amazing camping tip with my son earlier this week I missed the first couple days of a new training block! This first morning back I had my plan all set then quickly it all went the opposite direction (as it can do with kids and their own agendas!) which led me scrambling to adapt to less time than I thought... ... Sure I had the thought of leaving it another day giving me time to bounce back but that was not what my heart was telling me. Didn’t want to face that reality of not choosing at the end of the day! So I broke the workout into two sections. A quick morning lower body hitting my squat goal followed by the upper body component that led me to a new PR in dips! 55kg plus bodyweight for 5reps!! Sweetness!! The point I’m trying to make is that if you don’t look for space where there may appear to be none - you won’t have room to grow! That person who confronted that random stress at the beginning of the day always has that choice adapt to it and growth or accept it and let it take over. For perhaps the entire day! Easier said than done some days but you have to keep the momentum going if you truly want to change! #dips #weighteddips #changeyourmindset #personalrecord #findspace #growthmindset See more

Come learn a kick ass meditation system and a truly transformative course. Coach Jacob has been teaching Level 1 for over a decade and also teaches the second level of the work as well. Starts Sunday October 11 at 130pm for 4 classes. It provides a deep anchoring in yourself allowing you to tune into a sense of freedom and willpower to build a steadiness and some fun (if needed) into your life!... Register below and DM with any questions!

Knowing your limits and shying away is one thing. Knowing your limits up close and personal is what builds strength and character. ... When I train clients it’s a meticulous process of not just choosing how to precisely load a certain way at precisely the right time it’s about training the proper psychology of how and when to train to absolute technical failure. How to train with intensity without going in to ego or complete avoidance. Form is always king. Feeling the movement and your power is crucial to executing a given lift with confidence and strength. Presence. Own that moment. Give it your heart and full ability. This is where true transformation comes from. Above I’m testing my 1 rep max squat after 3 weeks of training. I hit 150kg/330lbs successfully. This video is the failure at just 10lbs more (155kg/341lbs). Diving into the unknown, dumping the load never felt to good as I knew I couldn’t make it up! No Ego. #backsquat #1repmax #maxsquat #trainingintensity #squats #squatsfordays #squatspiration #traininghard #roguefitness #barbellsquats

Some of my favourite workouts hands down. These freakin drills are typically fairly straightforward, demanding and will push you to the limit. The main hurdle is pushing through a few workouts to get your conditioning levels up!! Then you’re ready to roll and see what you can do! ... Why do Strongman Training? Put your strength to the test. Squatting heavy and working toward your pull ups are great for building strength and all but nothing like functional strength which applies closer to everyday life. Core Strength!! Try pivoting with the heavy farmers walks. They don’t exactly stop when you want them to! Fat Loss!! Body composition more precisely. Get lean and strong for your body type!! Directly relates to hormone health. #strongmantraining #bodycomposition #modifiedstrongman #leanmuscle #leangains #garagegyms #farmerswalks #ballslams #conditioningtraining #coachhousegym #unboundathlete @coachhousegym See more

Continuous Glucose Monitoring New project to fine tune my research lately these last few months especially when it comes to fasting and maintaining a very low carb and high protein diet!! This is the second time I’ve used one of these guys. It’s a very good tool to see how a few variables affect my system.... Mainly I’m seeing how my body reacts to certain carbs, how fasting and stress in my lifestyle work together (or don’t!), how blood sugar affects my sleep and how this all relates to increasing my healthy biomarkers mainly through increases in lean muscle and lower body fat! A few nuggets: 1 FASTING - I’ve done a series of weekly 24hr fasts the last few months, one big 72hr fast and now in August I’m pushing through (with little trouble so far) on what’s known as the Warrior Diet or fasting daily for 24hrs eating one big meal. So far my blood sugar is very stable averaging 4.8mmol/L 80% of the time. 2 STRESS - Excess stress (and how you deal with it) can elevate blood sugar on its own which is counterproductive while fasting. Keeping carbs low or out all together can be a powerful way to reset your metabolism and drop body fat but if you run around stressing about it all day long it’s generally just not going to work! ~ One powerful take away from the Warrior Diet is to embrace your hunger and cravings as an opportunity to focus and channel it into your tasks and overall daily state~ 3 CARBS - different carbs have different effect on my system. Gluten spikes my blood sugar and keeps it elevated for hours. This in itself is damaging for a few reasons mainly through increasing inflammation and cortisol. White rice on the other hand is a neutral and low inflammatory carb and gently raises my blood sugar which then lowers within 20mins or so. Message me if you’re interested in integrating a reset diet or even a CGM phase into your diet to help with your goals and mindset around nutrition! #intermittentfasting #balancedbloodsugar #healthyliving #bloodsugarregulation #holistichealth #bloodsugarlevels #bloodsugarbalance #bloodglucose #hormonebalance #bloodsugar #inflammation #bloodsugardiet #cgm #bodycomp #bodyfat See more

Embrace what makes you strong. For me, I love lifting and bettering myself physically. It gives me an anchoring point to help with a healthy mental and emotional state in my life.... Being a dad is no easy feat. It’s a daily and momentary commitment over and over. Just because you’re biologically capable doesn’t mean your work is over ... by a long stretch. I strive to teach my son how to use his beautiful unique gifts to be strong, gentle and to stand up for himself and others, especially the feminine, all genders and race in making the world an equal and safer place. I strive to teach my daughter to not back down or question herself in a world that often dulls down the feminine to be put in her place. She is beautiful, smart and strong and that is her birthright. Selfies with kids and play time is an easy one. The real work happens in between. My children are my life and a reminder of why I make that commitment to bettering myself even in the darkest of times. They are often my biggest teacher as I strive to hold the love and to be the role model I have always wanted. This commitment will not stop until my days are done. Own it. Own your choices. Own your role as a teacher. Own your role as a student. Own your role on how we can work together toward the betterment of humanity and all life on this planet in need. Today I maxed out with 3 reps of paused ring dips. 275lbs pushing me to max of my ability in who I am in this moment. . . . . . #homegym #dadbodsquad #lifewithtoddlers #dadfit #garagegym #dadbods #dadsthatlift #strongertogether #fitnessmotivation #strongdad #bodybuilding #gymlife #lovemydad #menshealth #fitover40 #outdoorfitness #nogymnoproblem #parenthood #dadswithabs #dadlife #dadsofinstagram #dadstrength #dadsofig #dadswholift #dadbod #fitdads #gymdad #workoutfromhome #ringdips #shoulderhealth See more

Ever been too busy to find time to workout? You know that feeling when you’re having a good run at it then life gets busy (or a pandemic happens) and that day off turns into a month or longer?? ... This doesn’t count when you’re injured so don’t place blame there. This does count when you’re up against that decision to drop it because you think a workout needs to be full on event like the ones when you were on a run but no matter what it’s just not going to. Personally it’s been busy, leaving an old partnership, starting my own facility, family, kids, little to no childcare (note my daughter dancing around) etc etc. Having less equipment than I did a few weeks ago as everything new is on order! This block of training I did in the time lapse was 20mins long. Four exercises every 2mins. Timed. Simple. Effective. To the point. Adapted to my current lifestyle. Still got a good pump. Keep it simple. Keep focused. Keep yourself real and in check. 10 rounds A1: DB Press 1 1/4 reps x 10 A2: Tricep Extensions x 10 A3: Supinating Ring Chin UPS x 5 A4: Standing Cable Curls x 10 Done. . . . . . #health #postfatigue #densetraining #dadswholift #shouldermobility #chestdayworkout #workoutmode #strength #strengthandconditioning #homeworkouts #circuittraining #nogymnoexcuse #workoutmotivation #personaldevelopment #getstrong #trainsmart #functionalmovement #supersets #fitnessgoals #gymlifestyle #beyourself #strengthtraining #fitnessmotivation #strengthcoach See more

Regression is progression if you’re consistent with your training. Training is about constantly learning how the adaptation mechanism plays out for you. ... Preparing your body for movement lays out the foundation. Also supporting bigger lifts with accessory range training like this elevated back bridge helps to build a stronger and more balanced base of operations. I put all my clients through a short neurotransmitter assessment on a monthly basis. It’s a tool to help assess both your genetic dominance for certain styles of training as well as your deficiencies which can effect your mood and performance. Lifting heavy has its time and place. For some, they thrive in that environment. For others, the program plan needs to add in more variety and balance. What kind of training environment do you thrive in? Are you training your weakest links or avoiding them and hoping everything works out? #healthylifestylelife #training #weakestlink #mensphysique #prehabilitation #prehab #injuryprevention #healthylifestyle #mobility #movementflow #mobilitytraining #returntosport #backpain #holistichealth #strength #shouldermobility #movebetter #athletedevelopment #spinehealth #dedication #rangeofmotion #flexibilitychallenge #sportperformance #hipmobility #bodyweightexercise #shoulderrehab #spinemobility See more

Bet you were expecting a post on paused bench press? I was never a fan of fasting. Too hard on the system in a busy life. Mental something I just couldn’t wrap my mind around! Starving myself for let alone 24hr but 72hrs??! No way. ... What can I say? I’m a researcher at heart and I get obsessed with things to find out it’s function, if it’s useful and how I can apply it to myself and my clients. I’ve been exploring fasting the last month. I’ll do a larger post about that later. Every week has been 2-3 days of intermittent fasting. Keeping my nutrition window to 4-6hrs. Also adding one 24hr fast a week. This week I pushed the 24hr fast to 72hrs, if I complete it tomorrow night. Why? Clean out the system and up regulate autophagy (dying off of weaker and older cells that would typically hang out in your body longer) Increases growth hormone which will still be elevated significantly post fast Burn bodyfat for fuel Improve immune function But really... why? Mentally it’s offering me type of mental fortitude I’ve never really been able to get to. The moments of hunger come and go but there is something deeper stirring. It’s almost like a natural rhythm that my body has forgotten. Sometimes it’s good to get out of your comfort zone. It’s primal. It’s meditative. It’s empowering. So I did paused bench for 5 sets of 3 today. Worked up to max. You burn less energy with neural work compared to something like GVT training of 10 sets of 10. Physically I felt really strong and motivated. Working on getting new flexibility rages and strength! . . . . . #naturalhealth #fastingday #holisticmedicine #healthymind #extendedfasting #fastingforhealth #fitnessjourney #fasting #intermittentfasting16hours #weightloss #intermittenfasting #intermittentfastingjourney #fastingtips #lowcarbdiet #fastingforweightloss #fastingbenefits #detox #lowcarbhighfat #weightlossjourney #healthylifestyle #fastingdiet #fitnessmotivation #healthcoaching See more

Want to increase your strength and range of motion? Dependent on the lift and your training age adding a pause at various parts of the range can have a different training effect. There are typically 3 types of pauses. ... Bottom range pauses help with: Inhibiting the stretch reflex which is (ideally) a trained function of the joints to increase elastic energy propelling you out of the bottom position to hit a higher number in a lift Increases the time under tension of the lift (how long you are in the lift) which increases strength Helps to relax and open up joints under a loaded stretch which drastically increases range of motion of the joints used I will often program in pauses in the initial muscular balance phase of a program to help open up joints and increase strength while in a full range of motion. . . . . . #heavysquats #pausedsquats #heelevelatedsquats #strengthathlete #strength #athletedevelopment #homegymworkouts #homegymdesign #strengthandconditioning #backsquats #performancetraining #athomeworkout #functionalexercise #lowerbodyworkout #squatguide #garagegym #nogymnoexcuse #strengthtraining #soretodaystrongtomorrow #squatchallenge #squatday #workoutroutine #functionalstrength #mobility See more

RoS Jefferson Curl This is a recent addition to part of the healthy back programming for myself and my clients. The exercise brings a huge awareness to where you may be locked up in the spine and lack flexibility. This then can overload other parts of the body creating discomfort and potential pain. ... What to create some serious strength while increasing the space between your vertebrae? Progressing toward this movement is one of your big tickets. The goal is to train towards loading half your bodyweight on bar for the exercise. Often in strength training, regarding hinge movements, we typically train the back in a neutral spine position which is used for maximal loads. This is great but only represents one type of strength for the spine. Training the spine for strength while moving through spinal flexion is the goal with a Jefferson Curl. . . . . . #jeffersondeadlift #jeffersoncurl #hiphealth #pelvichealth #spine #spinehealth #lowbackpain #deadlift #healthyhabits #deadliftform #workoutathome #takecareofyourself #trainwithapurpose #lowerbodyworkout #healthybody #legtraining #hamstrings #fitnessmotivation #strengthtraining #motivationgym #mobility #workoutfinisher #strongman #legworkout See more

Inversions As I start to reintegrate some old yoga in my practice I remember how much fun these inversions are! Great way to train your core leading up to handstand work. They also help with blood circulation in the brain (no kidding). You do need to progressively build up to holding these positions. ... This variation of a headstand I’ve been working on keeping my body stable as I bring in some repetitions for my core. Next goal is to start to push up into a handstand then back down to a headstand. All in due time! . . . . . #upsidedown #headstands #yogaposes #inversion #motivateyourself #calisthenics #shoulderstand #strengthcoach #yogainspiration #trainhard #yogastrong #workoutgoals #headstandsfun #handstandpractice #headstandpractice @liftclubto

Where does JOY fit? This last week was a challenging week. Lots of big important logistical things going on, kids maxed out and as a result I haven’t been able to keep up with my programming and daily flow ... To end the week we had a little camping trip planned. Taking time off can be tricky when you have goals on the horizon. What’s the purpose of any of it without the Joy ?? No point being hard on yourself and then trying to do it all without Joy can be nearly impossible! Time is an interesting part of our lives. We choose how it gets charged. Joy, denial, presence, purpose, adaptability? Find the Joy. Find the Purpose. Find Yourself. #purposefulliving #joyinthejourney #joyinthelittlethings #joyintheordinary #vacationgoals #trainingforlife #handstands #walkinghanstands #beachhandstands #fitnessmotivation #workoutmotivation #fitspiration #gymmotivation #trainingmotivation #trainingforlife #trainhard #mindovermatter #fitnesslife

As you move through the squat progressions you’ll soon arrive at front squats. In the picture above I’m doing cyclist front squats. A more advanced variation that really emphasizes knee ability and strength. ... Lots of benefits to this lift including: It has the biggest transfer to athletic performance. safely loads the back big emphasis on spinal posture load the quads more (especially when heels are elevated) than a back squat Dm for my online BUILD YOURSELF Program focusing on progressive and periodized workouts for any committed level ready for strength and change! #squats #legday #squat #gymmotivation #squatchallenge #olympiclifting #athomeworkouts #strengthtraining #fitnessmotivation #frontsquat #fitness #strong #frontsquats #workout #strengthcoach #olylifting #liftheavy #strength #training #rangeofmotion #squateveryday #garagegymlife #resistancetraining #outdoorworkout #stabilitytraining #olympicweightlifting See more

Nothing is ever lost Maybe just misplaced or forgotten. You are a product of your environment. That includes what you eat, how you live and how you train. ... Lately I’ve been working on my flexibility game. I’m not the most flexible guy. Years of tight hamstrings, lower back, calves, etc etc. I’ve work at it enough to keep successfully training but it’s still there. I’ve been lifting heavy about 6 days a week and working in various accessory lifts as well. Typically at this point is when my back starts to act up and a couple other little things. Then it’s a maintenance game. Integrating flexibility training as I’m working through a @rangeofstrength certification has been one of the missing components to my training quality and longevity. My back is 90% better and keeps improving. My strength has consistently improved in all the major lifts. One the best things about it is that I can get into movements a lot quicker without to having to go through an excessive ritual of warm ups. These protocols are something I’m starting to program in for clients and online programs with great success. #flexibilitytraining #flexibilitygoals #elevatedbackbridge #backbridge #longevitytraining #backbends #rangeofstrength #mobilitywork #mobilitywod #backmobility #spinemobility #spinemobilitytraining #spinemobilityexercise See more

The one concept that 90% of the fitness culture avoids. Many due to lack of education. Maximal Strength is about improving your strength for any given number of repetitions in a movement. This quality translates to anything from muscle gain to hormonal health to fat loss. Strength is the mother of all qualities. You need to develop your strength. ... Striving to be better is about knowing that real change happens outside your comfort zone. When I coach. If a client doesn’t entertain this zone in a training session, for their level, I feel like I have failed. The point is to bring them to that zone and train to keep the focus so it becomes a habit. Fear is the biggest component that gets in the way. It’s completely valid. You are literally going where you have never been with your body and its potential. That fight or flight component to training can come up (and should) for most people. It needs to be used correctly OR it will dictate your limitations and often a fear of injury. The answer is safe progressions. Charles Poliquin taught me about the %2 Rule. 2 more pounds, 1 more rep, whatever it is find something to improve on just that little bit. For me today this squat was a PR of 315lbs/140kg for 3 reps. Last week I struggled with 305lbs for 2 reps and the week before I had backed off heavy loads with 285lbs for 3 reps. Each week I tried to improve on something including my choice to slightly regress to just get a good feel. Today by body said push it, I listened, shook hands with the fear and dove into the hole. #backsquats #backsquat #backsquatsfordays #heelelevatedsquats #barbellbacksquat #maximalstrength #consistencyiskey #trainingforlife #trainingforwarriors #bodycomposition #relaltivestrength #liftclubto See more

Weighted Pull Ups aka The King of the Upper Body I remember one of first programs where pull ups appeared on a workout. Not just a couple pull ups but 5 sets of 5 reps!! I remember thinking to myself there is no freakin way that’s happening! ... it was crazy to get even a couple. They were not a strength of mine at a kid. It felt like such a humbling goal. ... I made them a priority and with time the strength really started to come forward. The feeling now is purely how awesome it feels popping up at the top of the lift! When I started to add a little weight I could feel a deeper strength start to emerge from my body. It’s stayed with me since. I’ve now lifted myself plus 100lbs for 1 rep. There are several different types of pull ups and chin ups with different grips positions and purposes. The should be programmed with the right pressing and accessory movements to build your strength correctly. WHY IT’S WORTH THE JOURNEY: Shoulder health and stability especially when it comes to pressing exercises Super Strong Core!!! Studies show pull ups activate more core muscles than abd crunches. Various styles of hangs can do wonders for the joint (check out fellow coach @rangeofstrength for his #30dayhangchallenge I’ve been doing!) Upper Back Strength Stronger Pull Up = More Power to Transfer to the Lower Body (There’s a reason why sprinters have well developed arms) I’m now offering monthly online programming to committed clients willing to put the work in! Monthly session Instructional videos Options for various goal focus programs App Centred platform and daily communication Same approach I use to build long term strength and longevity with my 1:1 clients. Programs including BUILDING YOUR PERFECT PULL UP! DM me if you’re in for the journey. #pullups #weightedpullups #pullupjourney #pulluptraining #ringpullups #homeworkouts #hometraining #shoulderhealth #sprinting #kingoftheupperbody

Physical Philosopher A client recently wrote me to express his gratitude on how I have taught his body how to learn to be strong. How it’s not just about going through the movements blindly but about using your body as an instrument to focus your mind and call forward your strength. The concept of Plato’s Gymnasium has always held a deep truth with me. A space where individuals experience and learn about the mind and the body. With out dilution of one over the... other. For me these two parts of ourselves should always go hand in hand. Freedom for me exists in my ability to move forward in my virtue, constantly renewing my courage to explore and learn to embody my true self. I feel I owe it to myself to hone this body and mind of mine. To teach what I continue to learn. To make more connections with my tribe. There is no quick journey to the top of your mountain. The climb is where you collect the treasure. Accept the challenge with heart. #journeywithheart #platosacademy #resultsdriven #coachingwithheart #truepotential #truestrength #healthybodyhealthymind #mindbodystrong #strongbodystrongmind #strongmindset See more

Weakest Lift Overhead pressing has never been my forte. It’s always easier to do the things that you’re good at. Problem is you don’t really improve on the things that limit you. ... The shoulder joint has the ability to stabilize within a 360degree range. Your programming should reflect that principle regardless of your goals. This means training for ability and strength. ____________________ Overhead pressing is often the missing link in upper body strength development. (It’s a hard lift to keep stable and shoulder mobility is a big factor to keep your lower back out of the equation). As a result there a few key concepts when it comes to pressing and how it can be trained to be the balancing factor when it comes to shoulder health and strength. This means changing the pressing angle by 90degrees within a session and mesocycle Changing grip position to avoid overuse. Making sure you program accessory and remedial lifts to structurally balance your shoulders ability. Crucial to integrate shoulder flexibility and mobility work for long term health The Shoulder Component Module of my Build Yourself Program first teaches you the concept of muscular balance which trains the joint to stabilize correctly as you move toward building some serious strength and longevity for this joint. #shoulderpress #barbellworkout #barbellshoulderpress #pushpress #shoulderhealth #shouldersworkout #shoulderlongevity #strengthworkout #liftclubto #buildyourselfprogram See more