Sharpe Fitness
4826 Boul Saint-Jean H9H 4B2 Montreal, QC, Canada

Make your time work for you.

. I used to be cheap, actually I'm still recovering and working on it. My family wasn't poor growing up, but we were also no strangers to hand-me-downs and being budget friendly... and wasting food was a definite no-no.... There's nothing wrong with this. I had a fantastic childhood, I was loved deeply by amazing parents and always had everything I needed. I'm sure you can relate too. It's nobody's fault that when you grow up you try to cut corners and save here and there out of fear. It catches up to you in more ways than one though. It catches up to you when you buy value menu fast food items instead of spending the same on healthy food to save 5-10mins preparing a lunch. It catches up to you when you spending $80 here and there on supplements and quick fixes that don't work instead of a few hundred for a coach that gets you better results. It catches up to you when with those same supplements you get the cheap one not knowing it has fillers and is low quality. Being cheap hurts you, and I'm not saying not to be smart and find good deals, but what I am saying is that making the shift from being cheap to seeking value serves you in all areas of life. Take the @lululemon I'm wearing here, it's wildly expensive (I'm not going to sugar coat it) but I can tell you without a doubt I'd go through at least 3 pairs of pants and spend more money in the end if I went with a different but cheaper brand that didn't last long. Now, I seek value which is why I pretty much wear 100% lululemon and use @1stphorm supplements. I encourage you to start seeking value in anything you purchase this holiday season and in your life from here on out. Quality supplements > cheap fillers. Healthy food > processed nonsense. A good coach > ebooks and a streaming workout service you'll never use. Where can you make shifts in your life to seek value?

? No, this isn't a gimmick or a post about a miracle supplement. I'm talking about standing vs sitting.... Sitting requires 1.2-1.3 METs vs the 2.0-2.5 for standing. You don't have to understand METs (metabolic equivalents) but I'll use myself as an example to show you how this works. If I work while sitting for 8hrs per day, and I know my bodyweight is 187lbs (as of this morning) then I can calculate that I would burn 1.93 calories per minute (116/hour) sitting, and 3.72 calories per minute standing (223/hr). The difference is 107 calories per hour and 856 calories per 8hr work day. Now, I don't recommend standing for 8hrs per day, especially not right away because long-term you can have compression issues in your lower back especially if you have poor posture. What I do recommend though is looking into getting a standing desk for yourself to use for a few hours a day (or even half of your working day). I have one (in the pictures) that I got off Amazon for about $100 and is totally adjustable with 2 different platforms and is very convenient. Throughout the day I alternate between sitting and standing and likely burn a few hundred extra calories as a result. I'm all about efficiency, since most of my clients are workaholics and sometimes have a hard time getting their workouts in. Daily movement and standing are a great way these clients can increase their daily expenditure without adding another time commitment to their already busy schedules. Try this: stand for 30mins, take a brief 5min walk, reset in your sitting position for 50-55mins, go back to standing, repeat throughout the day. Yes, you want to (at the beginning) not stand more than 50% of the time and ease your way into it with 30min intervals. Note: your dog may think you're standing to do something with them and this (2nd picture) will happen as a result.

Checkpoint reached . The past 30 days I completed phase 1 of the #livehard program that is designed to cultivate mental toughness, fortitude, discipline and confidence. On the outside it looks like a physical challenge, and I absolutely made physical progress.... I lost 7.6lbs in 30 days, I feel great, I'm developing good habits and mentally I've shifted nearly all focus off of the long-term to focus on day to day actions. I shared this in my Facebook group last night, the idea of knowing your long-term goals but focusing just on daily actions in order to reach them. There are 31 days left in 2020, and it's been a disaster for the most part but it's also been filled with plenty of silver linings. It would make me so happy to see you take the next 31 days to maybe not transform your life, but to take 31 steps in the right direction. This isn't about needing to change or about having to fit someone else's ideal. This is about you not accepting that arbitrary days like January 1st are the only time to start working on making the improvements you want to see in your life. Today is as good of a day as any to get started and to not quit. A month might not change your whole life, but it's a good start. I challenge you to for the next 31 days: move daily, eat mostly whole foods, exercise, read good books and drink plenty of water. Tag a friend you'll do this with for accountability. p.s. I'm going to be running a promo on coaching this month. It's not a discount but those who act the fastest will get the biggest reward. Comment "2021" below and I'll make sure you're one of the first to get the details.

Don't stop now. I want you to enjoy the holiday season safely with loved ones. I want you to have good food, drink good wine and make memories.... I also want you to not use this time to let yourself go. Most people think in polar opposites. It's either kale and cardio or finding (and eating) crumbs in your belly button and Netflix marathons. Why not something in between? During this time of the year I don't think progress should necessarily be your goal. It can be for sure, but I think it's more ideal to stay on track and maintain instead of stressing over every detail. Don't stop doing little things like taking walks, working out, prioritizing protein and whole foods, and getting good quality sleep. Also don't worry about as many little things like tracking your calories on Christmas day and obsessing over burning 500 calories from cardio. It's ok to slow down, but don't completely take your foot off the gas. Or don't listen to me and have to "start all over" in January... the choice is yours.