Jesse Humble Fitness
70 Yorkville ave M5R 1B9 Toronto, ON, Canada

Welcome to 6-pack & Six-packs! This group is for men that are getting their dream body, all while eating amazing foods and having drinks. Keep the lifestyle, ditch the fat! Watch the video, then hit up the comment section to introduce yourself and tell us where youre from. And.... Lets hear your favorite exercise too

Until further notice, assume Im out of the office. Till tomorrow morning. Like, really early morning ... #Jessehumble #Onlinecoaching #Inpersontrainer #Fitness #onlinefitnesscoach #transformationspecialist See more

Above average habits lead to above average results #Jessehumble #Onlinecoaching #Inpersontrainer #Fitness #onlinefitnesscoach #transformationspecialist

You get hurt, hurt em back. You get killed... walk it off. ... #Jessehumble #Onlinecoaching #Inpersontrainer #Fitness #onlinefitnesscoach #transformationspecialist See more

YOU MAKE MY KNEES WEAK. JUST KIDDING. YESTERDAY WAS LEG DAY.

Would be nice if I could fit a hundred of these days into summer. Lets see how it goes.... @ Woodbine Beach

How often do you feel physically broken? I really started to break down within the first couple weeks of quarantine. ... Have you got new aches youve never had before since March? I had new aches, cracks in my neck, and a really sore lower back. It only got worse as April approached. Wasnt there supposed to be perks to working at home?! Being locked up and sitting most of the day DESTROYED me. No gyms meant a lesser desire to workout. No workout usually means no mobility routine. So I got a standing desk to prevent back pain from sitting. The result? Well, I traded a broken back for broken knees. The body is meant to move. Replacing one non-movement with another form of non-movement will never be the solution. Theres as many reasons as why I dont train at home as to why I do train in a gym. But this unique situation requires extra determination fix my body that feels broken from effects of quarantine. Think of one good habit that you picked up in the last few months that that you never thought you would? It doesnt have to be fitness related. I can think of a few for myself. Im sure yours took extra determination like mine. But its worth it! The pain of staying the same became greater than the pain of putting in the effort. And thats when the magic started to happen. #Jessehumble #Onlinecoaching ##personaltrainer #Fitness #onlinefitnesscoach #transformationspecialist See more

If youre waiting for a sign, ! Now go make it happen. ... #Jessehumble #Onlinecoaching #onlinefitnesscoach #fitness #transformation See more

"Dont fear failure. Fear being in the exact same place next year as you are today." -Unknown Author. What is MUCH WORSE than a mistake or misstep??... Its not taking a step at all! Have you been stalling the first step in the process? I did. As you can see in the first pic on May 6, I wasnt exactly excited about starting a cut phase. But, looking back, Im so grateful for what I did on that day. It got the ball rolling to say the least. Can you remember the last time you took that leap of faith on something that took some hard work? Just a month later and almost half way through the phase, in the second picture, you can see that all that hard work paid off!!! Isnt that the best feeling in the world?!?! If youve been postponing the first step, my program can get you on the right track. Send me a DM, and lets take action. #Jessehumble #Onlinecoaching #Inpersontrainer #Fitness See more

First group is up... GET IN NOW!!

RISKY OR NO? Gettin creative with dumbbell substitutes, but something tells me the glass jars of marinara over a white rug is playing with fire. If every gym goer started with doing this, less people would drop their weights on the gym floors... Agreed?... Anyone like dropping weights anyways? See more

It looks like youve made ZERO progress You think youre doing all the right things. Youve put in the effort to make a change in the mirror.... And yet, weeks or even months later, you see nothing different. NOTHING has changed in the mirror. "The scale seems to be moving, but I look the same. Im not making progress!!!" "My belly is still there and looks the same!!" Why is this??? When youre making all the efforts to improve your body composition and want to see a visible change in your appearance, its normal to check up on your progress very frequently by looking in the mirror. Whether its in front of the bathroom mirror in your birthday suit, getting ready for the day. Or maybe its after a workout, when YOU KNOW you just did something thats guaranteed to make some improvements. Or its sporadically passing by the mirror and having to back up and get that visual again, and toss up that double biceps pose or a belfie (butt-selfie). THE REASON... Naturally, we like to judge our progress for most things based on current subjective thoughts. Thats how we got into this transformation process, isnt it? We thought we needed to change. And here we are. Progress NEEDS to be determined by measurable results. Are subjective thoughts measurable? Yes. If youre in my online coaching program, I track your subjective feedback. But every other situation?... NO!!! NO, THEY ARE NOT!!! You need real, track-able data to determine progress. HOW!?! Theres a better way of determining week-by-week progress rather than looking at yourself in the mirror day-by-day. Or worse, thinking about how you feel progress is today, vs yesterday, vs 9 days ago, vs 27 days ago. Memory is pretty selective. And how you feel today, will override most of how you felt in the past. If youre having a great day, than you think youve probably lost 10 lbs more than you actually have. If youre having a bad day, than you probably think you got fatter. Am I right?? So, how do you properly track your progress? . (I hit the caption limit ) See more

#stayhome wokouts have been As the world goes through this difficult time, I consider myself VERY FORTUNATE to have a great group of people around me that shifted from in-person training to my online training platform. ... Ive programmed training programs and given guidance over my online platform for a while, but the new LIVE workouts are turning out to be more fun than I expected. While I love training in the gym myself. And I also like creating programs for my clients to train in the gym. These new style workouts at home are proving to be much more beneficial than I ever wouldve expected. This situation brings an opportunity to work on some weaknesses. The stabilization aspect. The slower tempo. The increased focus on muscle activation. The balance. And the conditioning (my favourite ) If youve made this switch to home training, keep it going. The discouragement at first was pretty extreme. I felt it. I could even feel it through my clients. Changing our routines so unexpectedly might have been very challenging. It always is. You cant expect any changes in routine to be easy. But, now... I can say that weve made the best out of these adverse circumstances. Im really enjoying these #stayhome workouts. And, I can notice the motivation in my clients too See more

How can I help? I work with a wide variety of people. All different, yet we all seem to be in the same situation, lately. ... Myself included.. Anxiety at an all-time high. Stress we dont often deal with at this level. Emotional related. Financial related. Spiritual related. The good news is, theres been support back and forth. People have been stepping up and rising to the occasion. So, my question to you is... How can I help you? What can I do to support you? To provide better value to you? Please feel free to continue reaching out to me in DMs. I love hearing from you See more

LIVE nutrition accountability video calls... Want in? Send me a message

New Client Progress We started working together last week. The graph shows where she started, and where she is now. ... This is what I like to see to start the first 10 days of a transformation. Theres a quick drop to start. Great! Then it levels off a bit. Still great! Still great, because the downward progress on the scale will continue, based on the plan thats been set out. But, with the weight leveling off for the first time, this is usually the first time in the transformation that most people get discouraged. ?!?! Progress started so well. You can obviously see in the graph. But then it levels off. What I get often is, "if I lost 4 pounds in the first 5 days, why didnt I lose 4 more pounds in the next 5 days?" Well, the reaction in the body is an initial drop in water weight Your body goes through a process of metabolizing more glycogen than usual, which are large molecules accompanied by large amounts water When these molecules are burned, a lot of water also goes, causing the body scale drop. Its normal to love this part of the process (YEAH! 4 lbs down in 5 days!!), but also normal to expect this progress to happen continually, which it doesnt This is why I like to start our initial conversation to warm up each individual with realistic expectations. Every situation is unique. Each individual is different. So if you want to know your unique expectations for your transformation journey...... !! See more

If youve worked with me for any length of time, youll know I never recommend a low-fat diet to my clients, no matter if theyre trying to lose fat, gain muscle, or get strong. Its a powerhouse of a nutrient thats finally getting the credit it deservesand I want to make sure all of you know about it! ... Lets say goodbye to low-fat and hello to a balanced, healthy diet, yeah? Heres why fat is so great. . Its one of three macro-nutrients you need to live period. . Its an amazing source of energy. . It helps with athletic recovery, too. . Without it, you cant absorb certain important nutrients, such as fat-soluble vitamins (A, D, E, and K) and antioxidants like lycopene and beta-carotene. . It can help you lose weight. By slowing down digestion, fat helps you feel full, and stay full, for longer, which means youll eat less overall. . It helps balance blood sugar levels, which means steady energy and fewer cravings throughout the day. . Its essential for optimal brain, heart, and cellular health. . Its great for your skin! Think glowy, radiant, and plump. . It lowers your risk of cardiovascular disease. . Thinking about having a baby? Its important for your reproductive, health, too. Are you getting your healthy fat in?!?!?!?!?! Whats your favourite healthy fat?!?! See more

Were goin 3D on this one Lets hit some more dimensions and build those glutes out wide. REALLY WIDE! These are also great in knee and back rehab programs. ... These exercises work particular glute muscles that offer stability and strength that ultimately supports your knees and back. Wide-Stance Hip Thrust -Just like the name says. WIDE! Drive your knees outwards the ENTIRE set. Side-Lying Leg Raise -Toes of the top leg point downwards. Side-Lying Clam Raise -Keep your hips square and pointing directly forward. Frog Pump -Soles of your feet together -Drives your knees outwards. See more

You NEED to eat essential fatty acids to feel good and have the chance of a long, healthy life. Therefore, low fat diets arent recommended. But how much do I need!? ... Im going to breakdown the 3 types of Fats. Saturated Fat: The most commonly available in the Western Diet. Sources include cheese, butter, ice-cream, fatty cuts of meat, coconut oil. When eaten in moderation, these are considered healthy fats with their own benefits. Monounsaturated Fat: Still common in the Western hemisphere. Sources include Avocados, tree nuts - almonds, cashews, walnuts, etc - and cold pressed oils - olive, sesame, avocado, etc. Polyunsaturated Fat: Not common in our average Western hemisphere diet. This is just one of MANY reasons that we tend to have a very unbalanced diet. Sources include marine (fish) - salmon, herring, mackerel, sardines, krill, cod liver, etc - and also plant based - chia seed and flax seed. The one third (1/3) rule is a great way to consume your healthy fat sources. Getting a balance through a third of each Fat type will give you many benefits such as... * Improving heart health * Supporting mental health * Fighting inflammation * Decreasing liver fat * Promoting bone health * Preventing dementia * Reducing weight and waist size To break down Polyunsaturated fats further, lets look at omega-3 fats and their 3 major components: EPA, DHA and ALA. Your body prefers EPA and DHA which are immediately available in marine (fish) sources such as salmon, herring, mackerel, krill, cod liver and sardines. However, plant based sources dont typically have EPA and DHA readily available. But, your body can get them by converting its ALA coomponent into EPA and DHA. The problem here is that the conversion is an inefficient process and your body sometimes uses these fats as energy before the conversion process happens. Summing this up. For a healthy balanced diet, get your Fat sources in the amount of: 1/3 Saturated 1/3 Monounsaturated 1/3 Polyunsaturated Do you see a healthy fat here that you wanna add to your life? See more

Yesterday, I talked about the importance of protein. Today I want to discuss the importance of starting the day with protein. ... When starting my fitness journey years ago, my results were questionable. The culprit for poor results? What I was eating. Aim for 30g of protein in your first meal of the day. I dont care when the meal happens to be, whether its when you wake up, or you dont start eating until afternoon. Yeah, Im talking to you Intermittent Fasters. An important reminder. This example written on the board is for "Jim", ma dude sketched on the board, and hes 200 lbs. He has been used as an example and your protein goals will likely be different. An estimate for a person trying to lose body fat while doing their best to preserve lean mass and keep their metabolism running high will be to have a daily amount of 1g to 1.5g protein per pound of bodyweight. An estimate for a person trying to add muscle (bulk) and is in a caloric surplus would only need a daily amount of about .7g protein per pound of bodyweight. When you consume a good amount of protein to start the day (20, 30 or 40g), this allows you to start chip away at your total required protein for the day. As I mentioned earlier,my poor results of fat loss when I first started training were a result of lower amounts protein. I used to start my day with cereal, granola, toast. I lived in carb city!! It was a great place. But results lived in another place. To get bet fat loss results, I highly recommend starting the day with a more balanced approach for protein, fat and carbs. Starting the day with carb-rich meals arent the end of your results, but youre likely to be chasing and trying to catch up to your recommended macros as opposed to being ahead of the game from the start. If you start the day with a protein-rich meal, WE WANNA KNOW WHAT IT IS!! POST IT IN THE COMMENT BELOW. See more

Make the hardest part of your workout the easiest! Dont break your back adding and removing plates from the barbell. If the plates dont slide on or off the barbell, use a little plate like a wedge ONLY under the first plate and the other plates will slide right on and off.... No need to buy the little tool This way is easier. Try this next time you load the barbell with 27 plates on your next big lifts! See more

Fat Loss Mistake (Bonus) - Not Eating Enough This might sound crazy, but a surprising number of women struggle to reach their weight loss goals because theyre eating too little rather than too much. And of all the recommendations I make to my female clients, eating more is always the one that gets the most pushback. The simple fact is, if youre looking to put on muscle, you need to be in a caloric surplus, not a deficit. Thats just how the body works. You h...ave to fuel that growth. Regardless of your specific goals, if youre undernourished, you wont have the energy you need to train hard enough to stimulate muscle growth. So even though it will feel like youre working really hard, as far as your muscles are concerned, youre not pushing them nearly hard enough. Without proper fuel you also wont recover as well or as quickly. Training breaks down muscle tissue and it takes sufficient calories (and protein!) to repair it. Now, if youre only concerned with shedding fat and not building muscle via training, then you will need to be in a slight caloric deficit. But here I have to stress slight! Too big of a deficit will force your body into survival mode, which is exactly the opposite of where you want to be. In order to conserve energy in what it feels is an emergency situation, your body will do whatever it can to protect the few resources you have. It first resorts to burning fewer calories overall and then only puts those calories toward the bodily processes necessary for survival, like breathing and body temperature regulation. All non-essential functions, like muscle growth and even sex hormone production, get pushed aside. Wondering if youre undernourished? Here are some common signs. * Low energy * Low sex drive * Depression and/or anxiety * Constant food cravings, especially for carbohydrates * Insomnia * Poor exercise recovery/constant sore muscles * Feeling cold all the time Takeaways: 1. You need adequate calories to train hard, build muscle, and recover well. 2. Not eating enough will cause your body to store fat, burn fewer calories, and make you feel tired all the time See more

Fat Loss Mistake #3/6 - No Progressive Overload I touched on this in the last post about the importance of lifting heavy. To keep making progress in strength, performance, and body composition, you have to keep challenging your body. This is called progressive overload, and its the foundation of any good training program. And the thing is, your body adapts quicker than you think. If you can easily bang out 15 reps of a given exercise, its time to either modify the e...xercise to make it more difficult or increase the weight being used, even if its just by 5 pounds. Youll be surprised by how much this adds up over time! The minute you get comfortable, its time to change. This also means that you should avoid program hopping, or switching from one set of workouts to another each week. It might be more interesting, but it also means you never improve. Takeaways: 1. Your body adapts to exercise quickly. To keep seeing results, you have to keep increasing the difficulty, whether by modifying the exercise type or increasing the weight. See more

Mistake #2/6 - Not Lifting Heavy Enough Heavy is obviously relative here. Whats heavy for a beginner wont be heavy for a seasoned lifter, and the same goes for someone just learning an exercise versus after theyve been doing it for a few weeks. But the principle is the same to progress in strength, performance, and body composition, you have to challenge your muscles, forcing them to adapt, and that means lifting heavy. It means falling in love with being uncom...fortable, because comfort is the enemy of progress. Whats heavy to you now wont be later, and lifting the same amount of weight for the same number of reps for weeks on end wont bring you any closer to your goals. And because I know people will ask no, lifting heavy will not make you look heavy or bulky. It will give you the sculpted look youre after. Doing endless reps with too-light weights, on the other hand? That will get you nowhere fast. Takeaways: 1.If your muscles arent being challenged, they wont grow. If they dont grow, you wont get leaner. 2. If an exercise becomes easy (ie. you can do lots of reps), the weight youre using is no longer heavy for you. Time to increase the difficulty! See more

1 of 6 - Prioritizing Cardio This is easily the most common trap I see women falling into and it drives me nuts! Were not stuck in the 80s anymore, and that means nobodys still buying that silly B.S. about weight lifting being for men and aerobics for women. ... I dont mean to knock cardio it has a ton of benefits for your mental and physical healthand of course if you love running or cycling or swimming, keep doing it! However, if youre trying to change your body composition (i.e. build muscle and lose fat), its just not the most effective or efficient option. Thing is, an hour of cardio compared to an hour of weight lifting might seem like the better investment at first glance. You definitely burn more calories during that hour of cardio. But the rest of the day? Not so much. Its an hours work for an hours gain. But when you lift weights, you reap the benefits all day long and then some! After a strength training session, your resting metabolic rate rises and stays elevated for up to 38 hours. Thats more than a full day where youre burning calories at a higher rate. Muscle also burns more calories than fat in general, so the more muscle you have, the higher your resting metabolic rate will be whether you trained or not. Takeaways: 1. Cardio is great for improving your overall health and fitness, but not the best for building muscle. 2. Cardio burns more calories during a workout, but weight training lets you burn more calories over the course of the day. References: Schuenke, M.D., Mikat, R.P. & McBride, J.M. Effects of exercise-induced muscle damage on resting metabolic rate, sub-maximal running and post-exercise oxygen consumption. Eur J Appl Physiol (2002) 86: 411. Beau Kjerulf Greer, Prawee Sirithienthad, Robert J. Moffatt, Richard T. Marcello & Lynn B. Panton (2015) EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training, Research Quarterly for Exercise and Sport, 86:2, 190-195. See more