Jonathan Ells

3 EASY Ways to Increase your Protein Intake! One of the biggest struggles for those trying to gain lean muscle or decrease body fat is getting enough protein. Most trainees can achieve their ideal composition change (i.e muscle/fat) with around 30% of their calories from Protein.... From personal experience and from training hundreds of people, these are 3 of the BEST ways to hit your protein goal: 1 Prepare most of your own meals (and prep extra protein for the fridge or freezer). the simple fact is, restaurants are always lower in protein and higher in carbs and fat. Why? Cost effectiveness and the way food is delivered. 2 Eat as many different protein sources as you can (given your dietary preferences.) variety allows you to be more creative with meals to prevent boredom... which is no surprise one of the biggest reasons people lose motivation. 3 Eat a full serving of protein at every single meal (and 1/2 serving at every possible snack. this habit is the toughest to lock in at first, but makes things sooooo much easier in the long run. Bonus tip: it can be beneficial to have a protein powder on hand if you are just establishing these habits. But careful- protein powder doesn’t replace whole food proteins and won’t keep you full in the same way. Make sure your goal is creating the first 3 habits! #torontofitness #vancouverfitness #fitnessjourney #fitnessgoals #protein #proteinpowder #proteinintake #proteinsnacks #proteinpacked #halifaxgym #gymlover #gymguys #backday #fitnesspageforall #fitnesscoach #fitnesstips #workouttips #exercisetips #halifax #halifaxns #halifaxfitness #downtowntoronto #tanktop #lululemonmen #vivobarefoot #barefootshoes #fitguys #fitspo #fits

Yes, I'm trying to bait you in with a selfie... Because you really need to hear this... ' ' .... Yes. Your purpose. The DEEP DOWN reason you want to succeed at achieving your goal. Just ask yourself right now: Why do I want to reach my goal? Got the answer? Secondly, ask yourself: Why do I want to (your 1st answer)? Lastly...once you have that answer, ask yourself: Why is (your 2nd answer) so important to me? Think about it. Don't rush. You may even have to dive even deeper. Be honest with yourself. This will help you discover your true purpose. The actual reason for wanting the change for yourself. NEVER feel bad or guilty about that reason. THAT'S your "WHY". You may be able to trace it back to something seemingly trivial when you were a child... Or maybe something happened in your life that hurt...or a trauma... don't avoid it. GO THERE. Or maybe...you can't pinpoint it to an event or series of events, but for whatever reason, this belief or feeling is deep within you. What matters is that you acknowledge it's there, you understand it, and you're willing to do whatever it takes to get rid of that feeling or belief, forever. Because you can. Take your first step towards your goal. Let's go! #goals #fitnessgoals #healthgoals #purpose #growthmindset #knowyourself #why #knowyourpurpose #passion #motivation #motivational #fitnessmotivation #exercisemotivation #healthandfitness #selfie #selfies #guyselfies #me #photooftheday #smile #successful #natural #picoftheday #onlinecoach #attention #fitnesscoach #healthcoach #eyes #leadership #mission See more

Pro tip: Protein + Fat + Fiber for your first meal of the day Help with Fat Loss! Curb cravings!... Keep energy high! , ( ). In contrast, if your first daily meal is low in these 3 things, such as a high refined carbohydrate meal (I.e. pastries, waffles, pancakes + syrup, etc) It can surge blood sugar and cause rebound cravings, moodiness, and lethargic feelings in the afternoon. Client complaint: It’s too hard to get protein in the morning! : . I.e. Eggs+Beans, Eggs+Ham, Yogurt+Eggs, Ground Beef+Beans, Steak+Eggs, Protein Shake+Yogurt, Ground Turkey+Cottage Cheese are Avocado , Cottage Cheese, Natural Nut Butters, or even Smoked Salmon! Choose what you enjoy! I.e. -Egg Whites+Avocado+Beans with Salsa, -Smoked Salmon+veggie slices+Greek yogurt dip, -Cottage Cheese+Berries+Sliced hard boiled egg+avocado. ? Avocado and beans are at the top of my list. I also recommend sneaking vegetables into your first meal, regardless of the time of day. All of this seem hard? Not even. Sometimes it may take eating unconventional early day foods like turkey or chicken, depending on your dietary preferences. Confining yourself in terms of typical breakfast foods can be a big issue for many. Note: there is never a one-size-fits-all scenario in nutrition. My opinion does not replace that if your doctor! . See more

" ..." No shit...because motivation doesn't come from thin air! If this feels harsh, then you likely have been using this excuse.... BUT It’s time to shake off the ankle weights because: . You just need to take that first step. This is how motivation works: 1 You take action on something (could be a daily lifestyle habit, a workout, a healthy meal, etc.). 2 Get a small win or reward as a result of this action (a good feeling). 3 You feel a "shot" of motivation. 4 Use that shot of motivation to take action again. 5 Repeat . This cycle keeps building and building, like a snowball effect. Eventually, the motivation starts to feel more effortless. This is the only way. And it all starts with putting one foot forward. NEED HELP TAKING THAT FIRST STEP? ...to getting the body you want, forever? ...to feeling amazing confidence in yourself? ...for having great energy and improving health for the long term? Send me a DM or drop a comment below if you are curious about how I can help you! Scott Teitler / Hollywood, FL #motivation #dailymotivation #mindset #growthmindset #motivacion #success #noexcuses #goalsetting #takeaction #onefootforward #fitnessguy #fitguy #fitnesscoach #healthcoach #habitbasedcoaching #workoutmotivation #beachlife #beachbody #beachday #malemodels #abs #leanmuscle #leanbody #onlinecoach #fatloss #weightloss #resultsdriven #sunnydays #fitnesstrainers

’ . This literally does to help your IT band problem. As a matter of fact, foam rolling in general isn’t effective at creating lasting mobility and tissue change.... It won’t hurt you, but I believe it’s not really worth your time. It’s only arguments can be for short-term improvements in: relaxation, blood flow, tissue hydration and lymphatic flow. Even then, there are more effective methods! A better option is to use smaller objects like lacrosse, tennis or massage balls. But use them sparingly. It should never be a let’s do my whole body approach . I want to save you time. I want to help you create long lasting change. : IT band issues are not even caused by the IT band. They are most often functional problems related to the control and position of your: hip, thigh, ankle and/or feet. Solution: learn control and alignment from your hip to your foot. : Get some relief if IT band syndrome by using any small ball in the tissues on the lateral (side) portion of your hip. You may have to do this daily initially. Often it involves a little muscle called the TFL or excessive tension in your Gluteus Medius (hit up Google). Also, understand ball rolling isn’t a solution. #fitnesstips #trainertips #fitnesscoach #fittips #mobility #mobilitywork #itband #itbandsyndrome #pain #hippain #kneepain #kneepainrelief #kneepainsucks #patellofemoralpainsyndrome #bone #stretching #exercisetips #workoutfit #workouttips #workoutclothes #correction #posture #running #runners #fitnessguy #leanbodynation #mobilitytips #foamrolling

Let me ask you this... What do YOU want for your future? The career? The lifestyle? The fitness? The relationships? You can fill in the blanks.... What are YOU willing to do to achieve your goals? The things you dream of? You have to be willing to invest in your future. These investments come in 2 main ways: Time investments. Financial investments. Achieving our goals will almost always consist of either of these... or both. The more we put into something, the more we get back from it! Let’s go! #fitnessgoals #lifegoals #goalsetting #financialfreedom #healthylifestyle #onlinecoaching #onlinecoach #fitnesscoach #fitnesscoaching #fitguy #blueeyes #confidence #goalsetter #successmindset #growthmindset #investinsuccess #successmindset #coaching #gymmotivation #motivational #letsgo #playtowin #cuteguys #fitlifestyle #lifeisgood

Feeling hunchback? Slouchy? Get quick relief with this simple mobility exercise that can be done at home or the gym! This exercise helps open up the area around your mid back (thoracic spine) and shoulders! ... Bonus: add in some big, deep breaths in the bottom position and you may even feel your breathing improve. Please note: conventional mobility exercises don’t fix or correct anything long term when not used in combination with proper training and movement of your body. Comments? Questions? Drop them below! #mobility #mobilityexercises #mobilitywork #posture #postural #breathing #deepbreaths #flexibility #correctiveexercise #homeworkout #homeworkouts #gymoutfit #gymclothes #homegym #fitnesstips #mobilitytips #betterposture #gymlifestyle #workoutoutfit #warmupexercise #warmup #trainertips #onlinecoaching #fitnessguys #fitguys #leanbody #success #fitnessgoals #motivation See more

Would love to extend a warm invite to my new FB group community!! Men's Fat Loss Fitness!

She’s getting a bit cold up ‘ere in Luckily I’m too busy building a business and turning my apartment into a tropical rainforest to notice much... ... I’d rather be in SoBe, or SoCal, but Halifax is still So-So, so it’s a good place to hold out during a pandemic. Stay tuned.... #onlinecoach #fitnesscoach #fitnesstrainer #onlinefitnesscoach #onlinefitnesscoaching #onlinehealthcoach #lifecoach #nutritioncoach #precisionnutrition #precisionnutritioncoach #winteriscoming #winteriscoming #staywarm #coldweather #keepwarm #wintervibes #fitnessgoals #lifegoals #healthandfitness #goalsetting #gogetter #puttheworkin #workingfromhome #pandemic2020 #canadianguy #canadian #canada

Worried about losing results during the pandemic? How long does it take for your hard earned results to go away? Well, it depends. There are several factors:... Nutritional habits Experience / Fitness Level What types of exercise you are doing in the interim Lifestyle habits (I.e. sleep quality, stress management) Age + more. But a few things are fairly certain: Those who rely heavily on exercise/workout habits but haven’t maintained their nutritional and lifestyle habits will reverse or lose results faster. Those who don’t have a long exercise history or those who have never been consistent will typically reverse or lose results faster. Those who are close-minded or negative lose results faster. Reframe the way you think of it. You didn’t lose anything. If you were smart...You shifted. You pivoted. You ADAPTED. Results come in many ways. : @charlzcphoto #pandemiclife #mindset #nogym #reversible #miamibeach #southbeachmiami #beachrocks #oceanphoto #oceanphotoshoot #malemodelshoot #beachshoot #handsomeman #mensfashion #tanktop #tanktopsexy #hotguys #denim #ontherocks #fitnessmodel #fitguys #fitnessguys #fitboys #fitnessmodels #miamimodels #menwear #menfitness #menfit #halifaxns #halifax #confidence

Like a fine wine... As we age, we often tell ourselves that it’s normal to be unhealthy or unfit. Being unhealthy is NOT a part of aging.... We often give up. Or have negative self-talk. Yes, our recovery and athletic markers such as strength, speed, etc.. do decline as we age. But it’s not as significant as you may think. We also don’t need to function like pro athletes until we are 88 years old. There is a WHOLE LOT to be had between unfit and sedentary and pro athlete. A lot of people get discouraged because they compare themselves to the elite! There is such thing as just striving for better. And as ALWAYS...when physical health and fitness isn’t desired... we always should be working on our mental and emotional health! Pass this message on to your friends, family or clients who need to hear this! #positiveenergy #positivevibes #hikingadventures #oceanview #beachview #novascotia #halifaxns #halifax #fitnesstrainer #healthylifestyle #healthyliving #healthiswealth #healthandwellness #healthandfitness #stressmanagement #thefeelsarereal #confidenceissexy #goalsetter #mindset #mindsetiseverything #fitnessjourney #fitnesslifestyle #fitnessgoals #fitnessgoals2020 #summer2020 #oceanside

Don’t let Stress **** block your results... Stress is optional in life. However, Stress Management optional.... Sadly, most of us don’t opt-IN! Healthy Stress management techniques are health protective in many ways: Improved heart health and lower blood pressure Decreased waistline and reduced body fat (especially in the abdomen) Improved sleep quality and duration Better mental, emotional and sexual health + much more! TIP: Modify your workouts when stressed. Had a terrible day? Week? ? It’s smart to dial back on intensity a bit. . But don’t skip out like many do. It’s just not the best time to hit a new PR Squat, set your new record pace on your 10k, or do that aggressive HIIT workout. Keep it Sshmedium. Prevent that cup from spilling over, while working on stress reduction. Also: reading, yoga, massage or meditation are great options (and sex... lots of sex) #stress #stressmanagement #betterresults #fitnessgoals #healthandfitness #healthandwellness #fitnesscoach #fitcoach #fitnessmodel #fitmodel #malemodel #miamibeach #miamiflorida #healthgoals #workouttips #trainertips #miamimodels #lifestylemodels #fashionstyle #mensstyle #menstips #cuteguys #handsomeman #mentalhealthmatters #torontofitness #miafitness #modelo #modelos

Have you heard of Reversibility? is the term for the time it takes for our fitness level to return to where it was before we started training. This happens when we stop training or working towards a goal. ?... Because many of us need to change the way we think! We can’t just set a goal, hit it, and then stop. Well...not if we want to perform/look/feel the way we do for a long time! Reversibility is one of the main reasons why consistency in training is so important! : a) maintain existing habits, b) set a new goal (even if it’s just to maintain) c) slightly modify existing habits as needed for the new goal d) repeat this process (for as long as we want to be fit) NO, you ’ reverse in a few weeks or a month. BUT- the more experience you have, the slower you typically reverse! The only end dates for health and fitness are: 1. When you no longer care to be fit or healthy. 2. When you are old af Let’s gooooo! #fitnessmotivation #fitnessjourney #fitnessguy #fitguy #selfie #selfienation #fitnessselfie #torontofitness #miafitness #healthandfitness #goalsetting #fitnessmindset #healthymindset #positivethinking #confidence #consistencyiskey #healthylifestyle #gymselfie #gymtips #workouttips #fitnesstips #trainertips #musclegaintips #trainerlife #fatloss #fatlosstips #performance #fitprogress

People get confused about INTENSITY. First off....Bye bye water jug + band workouts If we are stuck at home: bands, sliders, TRX and water jugs are great tools to help us maintain our progress in the gym!... However, the truth is for intermediate to experienced lifters it’s difficult to progress forward without heavier weights and equipment. WHY? There isn’t enough weight (aka load) to reach the level of INTENSITY we need to drive results. . Intensity is one of the big drivers of results. And it ’ measured by how much you are sweating. % , , . : Lifting a light weight for 15-20 reps, then resting 40 seconds = (relatively) LOW INTENSITY (And may feel difficult). Lifting a heavy ass weight for 2 reps , then resting 4 minutes = HIGH INTENSITY (and will feel very difficult) : Sprinting as FAST as you can for 100m = HIGH INTENSITY (And is very challenging). Running 15km = LOW INTENSITY (and is also very challenging, or even more challenging). - , . #fitnessguy #fitguy #loseyourdadbod #antidadbod #fatloss #fitnesstrainer #fittrainer #waterjugworkout #shirtlessguy #fitnesspro #fitprofessional #homeworkouts #quarantineworkouts #gymshark #alphalete #gymoutfit #fitnessjourney #fitnessmodels #workoutwednesday #mondaymotivation #healthandfitness #cuteguys #handsomemen #torontofitness #miamifitness #miafitness #summervibes

#blacklivesmatter

Be who you are. Keeping it short and sweet today guys... Don’t hold yourself back from being who you are.... It’s not others holding you back. It’s your fear or how you are reacting to others that’s holding you back. You make the decisions. Let’s go! : Scott Teitler #miamibeach #photoshoot #miamiflorida #beachside #oceanfront #miamiphotographer #miamiphotoshoot #abs #leanbody #scruff #shirtlessguys #modellife #malemodel #swimsuitmodel #menmodel #man #cuteguys #sexyguys #cuteboys #handsomeboy #handsomeman #fitnessmodel #fitmodel #fitnessguy #fitnessmotivation #fitmotivacion #modelo #modelos #miamimodels #canadianguy

Don’t settle. I know social media often overwhelms us with strong messages of encouragement. Some are actually pretty intense...and set standards so high we might feel like we’re letting ourselves down.... Here’s what I believe: Just keep working on yourself. Simple as that. Could be something as small as improving your communication with your partner. Yes, I have ambitions and dreams and crazy career and life goals. But that doesn’t mean you need to. But if I could pass on 1 single message.... ’ . We deserve that much. 3 things I’m looking forward to working on in the future: 1) expanding my skills as a personal trainer with a narrower focus. 2) sharpening my skills as a model and exploring as many opportunities as I can while I’m relatively young. 3) continuing to tighten my relationships with family and friends. I’ve been a bit of a drifter in past and I’ve come to realize life is too short not to have meaningful relationships. What are YOU excited to grow or build upon in YOUR life? #sportbikes #fashionstyle #modelfashion #malemodels #mensstyle #mensstyles #rayban #clubmonaco #bananarepublic #zaraman #tommyhilfiger #miamimodel #miamiflorida #miamiphotographer #lifestylemodel #lifestyle_miami #fashionmodel #fitnessmodel #halifaxns #halifax #canadianguy #handsomeboys #mensfashion #menswear #cuteboys #malemodel #casualstyle #casualoutfits

Purpose. My purpose is to help others! Specifically, I help provide solutions to issues people have with their fitness and lifestyle. ... That’s what I do. I prefer to say it how it is and help you cut through the bullshit. And trust me there is no shortage of that out there. And I wouldn’t have it any other way! Oh, I also enjoy taking photos. You know, being in them. So here’a a shot of the blue-greys. : @kelsi.captures What is YOUR purpose? #careergoals #passion #purposedrivenlife #purposedriven #purposefullife #purpose #confidence #growthmentality #lifegoals #lifegoal #goalsetting #goals #lifepassion #healthandwellnesscoach #fitnesscoach #fitcoach #personaltrainer #personaltrainerlife #personaltrainers #fitnesstrainer #fitnesstips #fitnessguy #fitguy #fitnessmodels #healthandfitness #fitmen #halifax #halifaxphotographer

Feeling like life pressed the Pause button on you? You’re definitely not alone. Right now, no matter how tired we are of of this, we need to have patience.... We may not like to hear it, but it’s true. And things won’t just go right back to how they were before. They likely will on all levels. But let’s look forward to the new normal. Because any normal is better than this abnormal. Let’s gooo !! . . . #beachready #beachvibes #beachbodyondemand #beachbody #fatloss #miamibeach #miami #miamilife #miamimodels #lifestyle_miami #lifestylemodel #fitnessmodel #fitnessguy #fitguys #fitnessguys #fitnessmodels #notyouraverage #lifegoals #goalsetting #fitboy #swim #swimtrunks #swimtrunk #beachtowels #modelo #modelos

I always say I was born in the wrong part of the world. Monthly needs include: Palms ... T-shirts Sun Southern climate Close to ocean Who is with me? . : @charlzcphoto . . . . #tropicalvibes #tropical #trip #palms #palmtrees #palmtrees #cuban #cuba #miami #miamibeach #miamibeachflorida #southbeach #southbeachmiami #miamimodel #commercialphotography #commericalmodel #malemodels #elsol #elsoldeméxico #modelo #modelos #modelosmasculinos #beachvibes #islandvibes #islandtime #canadianguy #zarafashion See more

I’ve got bad news... ’ . A significant number of people in the Northern Hemisphere need more D. ? Our geographical location in relation to the equator.... Our bodies synthesize Vitamin D through our bare skin when exposed to sunlight ( ). In a good portion of the United States and all of Canada we can’t just go outside on a sunny day in March and get Vitamin D. It doesn’t work like that. In Canada, we get Vitamin D from sunlight - -. And, on top of that, ’ - , I.e. 10am to 2pm. Those of us who live up here often need to take supplemental Vitamin D to ensure we aren’t deficient! Deficiency is more common than you think! : impaired immune system and getting sick often impaired healing of cuts and bruises depression tiredness and fatigue bone-related diseases and joint pain Some studies suggest greater risk of heart disease, diabetes, cancer, among others ? It varies depending who you ask, but the most widely accepted Upper Limit is 4000IU / day. : Take daily with a meal. The form ‘D3’ is best. Needs to be taken consistently for months to actually increase blood levels of Vitamin D. Combine with Vitamin K (K2) and Magnesium (Glycinate or Bisgylcinate) for best results. #healthtips #betterhealth #menshealth #womenshealth #vitd #vitamins #vitamind #vitaminddeficiency #improveyourself #healthandwellness #healthandfitness #immunesystem #immunesystemsupport #supplementsthatwork #fitnessguy #fitnesstrainer #fitguys #personaltrainer #trainertips #tipoftheday #immunesupport #sunlight #facts #fitnessgoals #healthmotivation #halifaxns #canadafitness

Still looking for palm trees like...none yet It’s okay to dream big. It’s okay to look forward to the future.... It’s also okay to accept that right now some things aren’t possible. But that doesn’t mean we should simply take it easy 24/7. Whatever message you want to find, you can find someone who is delivering it. Who’s message are you going to follow? : @kelsi.captures >> @jonathan.ells << #abs #fitnessmodel #fitnessguy #fitmodel #fitguys #fitnessguys #lifegoals #fitnessgoals #fitnessmotivation #fitnessjourney #goalsetting #workoutathome #abdominales #modelos #masculineenergy #mensfitness #menshealth #lifegoal #lifecoach #travelplans2020 #travelplans #stuckinside #quarantine #halifaxns #halifax #halifaxmodel #miamibeach #apartmentlife #goalsetter #handsomeboy

You know that feeling... When you get to sleep in and you wake up to the sun shining in the windows? When you that summer is on its way.... When you certainty in that although things are far from perfect, there are lots of positives. Lots of things to be grateful for. Lots of opportunity to look forward to. And not just that you recognize it. You it deep down. I want that feeling every day when I wake up. That would be a luxury of life. , . Let’s make it a reality. #selfiesaturday #selfiesaturdays #workoutathome #workoutgear #gymoutfit #gymgeareveryday #workoutclothes #workoutoutfit #lululemonmen #lululemon #feelings #feelingstrong #optimistic #optimismo #modelo #modelosmasculinos #positiveenergy #positivevibes #workoutmotivation #homeworkout #quarantinelife #quaranlean #blueeyes #blueeyes #fitnessguy #fitguys #tnessmodel #mensfitness #menshealth #workoutstyle See more

HOW can CAFFEINE help you? Caffeine is a Central Nervous System (CNS) stimulant. ( ‘’) , just like we would a medication or a vitamin. Caffeine is still a drug, after all ... : Mental focus and clarity Energy level / stamina The quality of your workout; it makes you work harder by decreasing your perception of how hard you are actually working (RPE) Effort and endurance related athletic performance Reaction time Appetite control when decreasing body fat Boosts metabolic rate to assist in fat loss ( ) Once we adapt to a consistent caffeine intake, we are reaching a level of dependence. This isn’t inherently bad, it just means that the positive effects experienced may not be as noticeable. d () . : : Depends on roast and size Starbucks Grande (16oz) dark roast has 260mg, a Grande Blonde roast has 360mg. a medium (14.3oz) Tim Horton’s coffee has 205mg. : Not truly caffeine free! Ranges typically from 6mg to 15mg. : Depends on type of tea and size Black Tea: 42mg (8oz) Green Tea: 25mg (8oz) - : Ranges typically between 150 and 300 per scoop, but some go higher. Cellucor C4 has 150mg/ scoop Mr. Hyde by ProSupps has 196mg Pump Addict by @believesupplements has 400mg! : Usually range between 75mg and 300mg. Red Bull (8.4 oz can) 80mg Monster Zero (16oz can) 160mg Bang! energy (16oz can) 300mg #caffeine #caffeinefix #caffeineaddict #caffeinedose #performance #fatloss #fitnesstips #workouttips #fitnessguy #fitnesscoach #trainharder #supplements #tnessgoals #performbetter #torontofitness #halifax

Being honest with you guys... I’m completely useless today. Can’t get the gears moving. We all have these days. But don’t beat yourself up if you are having an off day!... If you are anything like me...give yourself permission to have unproductive days here and there! Anyway, Looking forward to some actual sunshine I’m doing a post about and Vitamin D over the next few days. I’ll leave it at that today. . Oh yeah, this photo was taken by Scott Teitler, #Hollywood #Florida February 2020. #miamifitness #miami #miamilife #menshealth #oceanside #miamimodeling #halifaxns #halifax #modelife #modelo #modelos #modelosmasculinos #masculine #malemodel #tanktop #suedejacket #saltandpepperhair #fitnessguys #modelguys #30something #bytheocean #photoshootingday #photoshooting #miamiphotographer #portfoliowork #portraitphotography #fashionstyle #mensstyle

Me in my natural environment Does this quarantine have anyone else thinking about travel nonstop? And how much more you’re going to appreciate every.single.detail. Where is the first place you’re going post quarantine?... : Scott Teitler #fitnessmodels #beachlife #beachvibes #beachvibes #fitnessguy #fitguys #healthandfitnesscoach #fitnessmotivations #clubmonaco #malemodels #modelguys #fitmotivacion #nutritionmatters #nutritioncoach #miamiphotographer #miamibeachlife #miamimodel #halifaxmodel #canadianguys #thefeelsarereal #fitnessgoal #2020goals #lifegoals #miamilifestyle #miamivice #fitnesscoach #thefeelsarereal #delmar #mar #elmar

Know YOUR Strengths! One of the most undervalued aspects of learning and self development, , is assessing yourself through introspection. Taking the time to understand yourself.... And, as part of that process, identifying your personal strengths, weaknesses, and the things that fall in between. This can be a hard task for some people who tend do dwell on the negative. We need to recognize our weaknesses, but we won’t address that today. on ? Our are what can help propel or drive us to be more successful. They can fuel our confidence. Use them as gasoline for your fire! Haven’t done this activity before? ! Get a piece of paper, and write down everything about yourself that you consider a strength! I want everyone to COMMENT BELOW with 1-3 of your strengths you are proud of or thankful for #knowyourstrengths #fitnesscoach #lifecoach #fitnessmotivation #lifegoals #goalsetting #fitnessgoals #careergoals #goalgetter #passionmadepossible #fitnesstrainer #lifestylehabits #selfimprovement #introspection #introspección #letsgetit #hardworkpaysoff #positivity #positiveenergyplus #canadianguys #mensfitness #fitnessguy #fitnessguys #thefeelsarereal #confidenceissexy #confidenceiskey #healthandwellnessjourney #healthandwellbeing See more

Don’t waste too much time looking behind you. Enjoy what you have in the present. Look forward to what you’ll do in the future. Look forward to what you are going to achieve and succeed at. And even look forward to the things you’ll fail at but learn important lessons from. What are YOU most excited about post-quarantine?... . . . #portraitphotographer #miamibeach #Thefeelsarereal #matterofperspective #perspective #lifegoals #futuregoals #goalsetting #fitnessmodels #fitmodels #fitprogress #malemodel #personaltrainer #fitnesspro #menshealth #tanktop #tanktopsexy #manly #fitnesstrainer #modelos #modelosmasculinos #masculine #masculineenergy #scruff #saltandpepperhair #miamiflorida #southbeach #miamiphotographer #miamimodel

A great way to clear your mind! I’ve done 7 runs in the last 11 days and not going to lie, I feel amazing after I finish. The mental benefits are incredible! There’s not a person reading this that I wouldn’t recommend doing regular cardio!... To those of you who already are... BUT....personally, the absolute BEST feeling for me is a nice muscular pump! At the time of this photo in early March, I didn’t realize it’d be my last big upper body pump in a gym for long time. What is the most rewarding part of exercising for YOU? Comment below #pump #arms #armpump #muscle #biceps #tricepsday #upperbody #lululemonmen #lululemon #tannedskin #postvacation #fitnessguy #fitfam #fitnesspro #fitguy #fitman #mensfitness #mensfitness #muscleinsider #believesupplements #personaltrainer #ptlife #beforequarantine #prequarantine #halifaxns #torontofitness #torontoontario See more

Some of the most powerful things and moments of self discovery are when you are left to confront your own thoughts and emotions. . @ronreaganphotography . .... . #beach #missingthebeach #vacationspots #miami #miamilife #leangains #leanbody #longandlean #leanmuscle #windinhair #swimtrunks #swimmingtrunks #malemodels #menmodels #miamimodels #halifaxmodels #canadianguy #canadianmen #healthandwellnesscoach #healthandwellnessjourney #healthandfitnessgoals #healthandfitnesscoach #fitnessmodels #fitmodels #resortmodel #commercialmodel #commercialmodels #letsgo See more

Early in my career... . ...people would spend so much time doing mobility using rollers and lacrosse balls and doing dynamic stretches... . For almost 3 years I did mobility work every night (emphasis was on hips and ankles).... . Then I’d do it before every workout. . I was able to sit in a deep squat position for 10 minutes without moving. . And one day I was doing Trap Bar Deadlifts...and my back went *ssnnaaaaap!*.... it hurt. . I took pain killers to sleep for several days. My back bothered me MONTHS! . I was mystified. . How could a trainer who lifts weights 5x per week and does 13x mobility sessions per week get hurt doing a 3RM deadlift? . I misinterpreted my body’s needs. I did TOO MUCH mobility...I accidentally hypermobilized my hips. And I didn’t work on Internal rotation . . I also had the belief that I could keep training harder all of the time if I just kept doing more mobility..... WRONG! SO wrong. . Fact: our bodies need to be able to stabilize and CONTROL through movements, in whatever range of motion we are capable of moving through. . Fact: no SINGLE method or tool used in the same manner is good for every single person. We all require different adjustments. . Fact: no amount of mobility or stability work can make up for programming that doesn’t respect our capacity and recovery. . For the last 3 years I’ve done VERY little mobility... and most of that is on my feet and toes. . Do YOU have any problems you have encountered in your training? Anything you are stuck on? . Let me help you. DM or COMMENT below . . . #mobility #stability #learning #growth #personalgrowth #careergrowth #personaltrainer #fitnesstrainer #deepsquat #hipmobility #fitnesscoach #fitnesspro #fitpro #healthcoaching #trainertips #canadianfitness #halifaxns #halifax #trainertips #silverhair #vivobarefoot #lululemon #lululemonmen #fitfam #torontofitness #letsgo See more

You can’t thrive if you live in self doubt. . : @ronreaganphotography . .... . . . #miamibeach #miami #swimsuit #swim #swimsuitmodel #shirtlessguys #beach #beachphotoshoot #miami #miamilifestylephotographer #lifestylephotography #sportsillustrated #malemodel #malemodels #abs #muscularmen #leanbody #fatloss #fatlossjourney #menshealth #citymodels #cgmmodels #halifaxmodel #halifaxpersonaltrainer #canadianguy #handsomemen #sexymodels #leanbody #mensfitness See more

2 Main Ways to train your core? Core training is important for all different types of trainees for different reasons! . And, among Fitness and Health Professionals, there is a clear divide into two camps of methodology and beliefs:... . Camp A: . The most common belief. . Centers around the concept of bracing your core. . In other words: Creating tension to prevent your body from moving. Examples: anti-extension (I.e. planks or rollouts). anti-rotation (I.e. pallof presses) ..anti-lateral flexion (I.e. side planks or single arm carries). . (In conventional lifting, is used for creating tension to support the spine by breathing and bracing methods (aka intra-abdominal pressure). Helps make you stronger in axial loaded, saggital plane movements (AKA squats, deadlifts). . Camp B: . Centers around the concept that the core should never be ridged. . Are more likely to promote gently drawing the belly button in as a driver of core positioning and activation. . The body moves in spirals - the core is the center of connected pathways of tissue - and should be capable of freely rotating and bending depending on the demands put on the body. Examples: free standing rotational exercises (bands, cables, clubs, balls) throwing, running/gait tuck and draw exercises for the Transverse abdominis (TVA) free standing or lying. (Sometimes there are disagreements on some of this). - Where do I stand on all of this . I use a bit of both, but my beliefs align with B more now than ever. . Simple. A is better for building muscle mass and maximal strength during conventional gym training. B is superior for athleticism and quality of movement for gait based trainees. When you are running do you squeeze your core the entire time?? Of course not. Imagine! . What do YOU think about these two methods? COMMENT BELOW . . . #core #abs #coretraining #mensfitness #menshealth #coreexercise #coreconcepts #womenshealth #womensfitness #fitnesspro #fitguy #fitnessguy #fitnessgirl #fitnessmotivation #learningfitness #torontofitness #halifaxns #halifax #halifaxfitness #gym #lululemon #fitguy #abstraining See more

February 16, 2020: the calm before the storm. . At the time, we were out on a restaurant patio goofing around with a predictable Te Amo SoBe (I love South Beach) Instagram influencer posts and had ZERO intentions of posting this. . But now... it’s means more. The only joking we do now is sending Memes to our friends over social media. At the time I had no idea what we’d be up against. We were aware of things across the globe, but were blissfully ignorant that we’d be in nea...rly partial lockdown EXACTLY 1 month later. . Mark my words I’ll be back in SoBe the next (safe, and legal ) chance I get. . . . #instamood #southbeach #southbeachmiami #miamibeach #travel #precovid19 #prequarantine #quarantinethoughts #floridatravel #miaminights #miamilife #miamiheat #beforequarantine #Thefeelsarereal #influencer #teamosobe #ilovesouthbeach #letsgooutside #elverano #verano2020 #fitfam #fitness #fitnessguy #fitnessguys #fitnesslifestyle #lifegoals #halifaxns #halifaxfitness #halifaxguy @ South Beach, Miami, Florida See more

If you were to pick ANY one (1) cardio machine to have in quarantine with you, what would it be? . Mine... would be the Stepmill. . COMMENT yours below!! ... . . . #cardiomachine #cardio #stepmill #shredding #fatloss #gymmachine #gymcardio #gymworkout #fitnessworld #fitness #healthandfitness #menshealth #womenshealth #fitnessguy #fitnessguys #instafitness #fitnesspro #fitnessmen #fitnesswomen #torontoontario #torontofitness #halifaxnovascotia #quarantineworkout #halifaxpersonaltrainer #jonathanells #sweat #sweatingitout #weightloss @ Halifax, Nova Scotia See more

Sitting solo at night in quarantine like.... . : @stephanielanephotography . .... . #quarantinefeels #thefeels #moodygrams #moodyports #moodyphotography #portraitphotography #thefeelsarereal #netflixandchill #halifaxns #halifaxmodels #halifaxmodel #portraitmode #portrait_star #instamood #torontomodel #torontocanada #torontophotographer #miamimodel #miaminights #canadianguy #handsomeguys #sexyguy #moodyportraits #modelo #fitnessmodel #lifequotes #creativelifehappylife #healthcoach See more

BETTER results when you PRIORITIZE your health & fitness goals! Too many people play Hopscotch with their health and fitness goals. . The problem with this is: there is typically not enough consistency or a long enough period of time to make any real progress.... . HOW to remedy this: . Figure out your #1 goal. For some of you this will be easy! For others, you are way too indecisive or want too many things at once. . How to figure out what’s the MOST important goal to YOU? Think about this: . IF you were given an opportunity to take a pill that would guarantee you achieve ANY SINGLE health or fitness result within 30 days, BUT you could only CHOOSE 1 and then the pill was gone FOREVER...what would that result or goal be? . THAT is now your #1 goal. . Set a timeline or end date you want to achieve your goal by. Also, you may have to adjust the details of the goal a bit to make it realistic (like a volume knob). . Everything you do in your lifestyle and training should emphasize your #1! So do some research...or hire a trainer or a coach. . What about Goal #2 and #3? Great. Those typically are easier to prioritize. . Always make sure that your #2 and #3 goals (if you have them) do NOT prevent you from reaching your #1. In my experience as a trainer, this is common and usually unintentional. . Once you have prioritized your goals, you should create a plan that fits your timeline, no matter how general or basic, to follow and get your eyes on the prize! . . . #goals #healthandfitness #goalsetting #fitnessjourney #fitnessguy #fitnessguys #mensfitness #menfitness #womenshealth #menshealth #fitnessmotivation #fitnessgoals #healthgoals #halifaxns #halifaxpersonaltrainer #fiteast #canadafitness #torontofitness #lululemon #createchange #believeinyourself #confidence #selfeducation #selfcare #healthylifestyle #musclebuilding #fatlosstips See more

Hey guys! . I announced a month ago on my story that I had joined team @believesupplements , but I’ve never explained WHY . I was looking for a supplement sponsorship for a while, but I couldn’t find a brand I would get 100% behind. As I’ve said before, I don’t buy, use or promote brands or products that I don’t BELIEVE in.... . All of @believesupplements products are high quality, 3rd party tested, and cater to ALL types of individuals’ health and fitness goals. . In light of recent world events, Believe Supplements is offering 30% off ALL products on their website CODE: Jon30 . ALSO, they understand the magnitude of the current stress on our immune systems, so have extended an additional 10% off on all natural health products! . Yup. 30%+10% = 40% off all natural health products!! . . . #believe #believesupplements #supplements #omega3 #greens #greenspowder #greenspower #fishoils #magnesium #zinc #immunesupport #immunesystem #immunebooster #canadiancompany #supplementbrand #supplementking #highqualitysupplements #creatine #glutamine #sportssupplements #naturalhealth #naturalhealthsupplements #fitness #fitnesspro #fitguy #fitguys #fitnessmodel #workoutpower #jonathanells @ Halifax, Nova Scotia See more

Take this time to do everything you have been putting off - and set yourself up for the future. . : @ronreaganphotography . .... . #sunshine #harshlight #harshlightphotography #miamibeach #northbeach #southbeach #southbeachmiami #halifax #citymodelshalifax #citymodels #cgm #cgmmiami #malemodel #fashionphotography #fashionmodel #fitnessmodel #imcomingforyou #miami #miamiphotographer #lifestylemodel #lifestylemodeling #lifestylephotography #commercialmodel #life #careergoals #bananarepublic #clubmonaco #mensstyle #mensfashion See more

Is there too much cardio for muscle gain? What about for strength increase? - First off, everyone should be doing cardiovascular exercise for optimal health and fitness. . But often I get asked if there is such thing as too much? Quick answer: yes there is. Long answer: it varies based on each individual case.... . Question 1: Can I still gain muscle if I’m doing lots of cardio . Doing several moderate bouts of cardio per week shouldn’t negatively effect your ability to gain muscle- and may actually help due to an improvement in muscular endurance! However, if the (1) total amount of cardiovascular exercise, or (2) the intensity of it, interferes with your ability to RECOVER, then it can inhibit or slow muscle growth. We also need to consider that more cardio means more caloric expenditure (burn) so if your primary goal is muscle gain, consider eating more, or slightly reducing your cardio. . Question 2: Can I still get stronger if I do a lot of cardio . Quick answer: yes. HOWEVER, if the cardio is too intense or too frequent, OR if you are recovering poorly, it will prevent your nervous system’s (CNS) recovery and therefore inhibit your ability to improve strength and power output, especially at maximal levels. Rest and recovery is of utmost importance when trying to develop strength. . - In summary: . Always prioritize your goals! Your #2 or #3 goals should never stop you from reaching your #1! (Repeat that 10x)!! Mastering your rest, recovery and nutrition is essential for optimal results in either muscle building or strength. . You have to figure out what balance of cardio and weights works for you, and at what intensities you are able to sustain. (There are some general rules to follow- I will address in the future!) . . . #trainertips #fitnesstips #personaltrainer #mastertrainer #fitnesscoach #exercisetips #cardio #cardiovascular #canadiantrainer #toomuchcardio #recovery #r&r #restandrecovery #fitnessgoals #goalprioritization #fitness #fitlife #fitpt #miamifitness #torontofitness #healthcoach #healthandfitness #healthandfitnesscoach #healthandfitnessgoals #sweatsess #endurancetraining #strengthtraining

Not so exciting fact: Blue is my favourite color. . More important fact: YOU have the ability to take control of your own outcomes. . .... . #miamibeach #miamiphotographer #portraitphotography #portrait_vision #fashion #fashionphotography #lifestylephotography #turtleneck #longcoat #mensfashion #mensfashions #menstyle #menstylefashion #malemodels #malemodel #miamimodel #miamimodels #beachporttrait #fashionmen #fashion #commerical #commercialmodel #commercialmodeling #canadamodel #handsomemen #menshairstyle #canada #torontomodelling See more

Ocean drive . : @charlzcphoto . .... . #palmtrees #palms #caliente #modelo #miamiphotographer #florida #floridapalms #southbeach #southflorida #cgm #cgmmodels #miamimodels #miamiagencymodel #miami #malemodels #oceandrive #h&m #maturemodels #saltyair #saltyhair #saltandpepperhair #miamibeach #photoshootday #canadianmodel #canadianguy #handsomemen #handsomemenmodels #getit #lifestyle See more

When I was 20 I only wanted to be big and muscular... ...I would have scoffed at myself doing this close grip bench press in the picture... . Tip: Close Grip bench press is a better variation for a good percentage of the training population... . ...but things are changing, and so should your goals, and priorities. . ...And in that, so is the way I train and coach clients. . I believe every individual should train all aspects of their lifestyle, health, and fitness (not just physical fitness). . And they should train to the demands of their lifestyle, and do so intelligently for better longevity. . And they should always train with intention. . What do I mean by that? I mean... every exercise is chosen and executed following a plan to provide a desired result to the individual. . There are no just because exercises. No fluttering, as I call it...aka moving for the sake of moving...aka burpees, mountain climbers, high rep box jumps, hopping toe taps to the edge of a step, or any exercise that’s only purpose is to get the heart rate up but instead teaches sloppy movement and has a high risk of injuring the individual (There are WAY better ways to train endurance, FYI) . I truly believe people deserve better for their health and fitness! . I believe a lot of people try to cut corners and it bites them. Or get poor guidance. . That’s why I appreciate every single person who sees my growth as a trainer, and understands that I’m nowhere near perfect... that I’m trying to constantly evolve and improve, like many of you. TIP: Stop focusing on the WHAT’s in your training. Focus on the WHY! And the HOW! . Question: 1 thing you want to change about your current lifestyle habits, or health and fitness plan? . Write it in the comments below or DM me your response! . . . #canadiantrainer #trainertips #fitnesspro #fitpro #personaltrainer #fitnesscoach #fitcoach #lifecoach #personaltrainers #fitnessprofessional #trainerlife #healthandwellness #healthandfitness #healthandfitnesscoach #fitnessgoals #lifegoals #lifestylechange #improvement #evolution #fitnessevolution #createchange #letsgo See more

I kept thinking about captioning this with a beach pun. So now you have nothing instead. . A rare professional photo of me smiling.. . : @ronreaganphotography ... . . . #miamibeach #miamimodel #miami #miamiphotographer #miamifitness #swimwear #swimwearmodel #fitnessmodel #resortmodel #fitness #fitnessmodelling #swimtrunks #menswimwear #beachbum #beachmen #halifaxmodel #halifaxmodels #cgm #cgmmiami #citymodels #malemodelshoot #trunks #drippingwet #beachphotoshoot #beachphoto #beachyvibes #beachy #letsgoo See more

On the rocks, please. . @charlzcphoto . .... . #miamibeach #miamipier #miami #southbeach #miamimodel #malemodel #cgm #citymodels #miamiphotographer #miamiportrait #oceanphoto #oceanportraits #calvinklein #7forallmankind #7forallmankindjeans #modellifestyle #fitnessmodel #lifestylemodel #fashionmodel #fitnessmodeling #halifaxns #halifaxmodel #halifaxposed #halifaxmodels #torontoagency #agencymodel #letsgetit #torontophoto #fashionphotography See more

Bodyweight exercise: the truth. Bodyweight workouts have always been very popular because you can do them almost anywhere and don’t need any (or much) equipment. . However, there are many kinds of bodyweight exercises, and not all are created equal.... . Bodyweight Training is a general term applied to what exactly? Yoga? Pilates? Calisthenics? TRX? Plyometrics? Bodyweight HIIT? Running? . Hell, a lot of what we do in the gym is technically bodyweight as well. . Pretty vague, if you ask me. - I’m going to break this down based on 1 simple fact: no external loading (aka never adding weight). . Pros . Training cardiovascular endurance. Training muscular endurance. Stability Training. Flexibility & Mobility Training (if you classify it exercise) . - Limitations . The biggest problem with not adding load is that eventually, loading with weight is necessary to continue progress in the following . Muscle Building (Hypertrophy) . For muscle gain, we need a varying mix of load and duration (=volume). The hardest bodyweight exercises like Pull-ups, Dips and even Pushups will be the most effective at building muscle because we have to move the greatest amount of our body weight. Regardless, adding load is the easiest way to ensure continuous muscle growth. . Strength Training . It is true- we can develop strength using just our bodyweight- but it’s RELATIVE strength. In order to improve strength beyond our bodyweight and maximal strength, we must use loading. . Power Training . At a fundamental level, we can develop power in certain activities without load (I.e. jumping, box jumps). However, Power = Strength x Speed, so loading for most movements will be necessary! Plyometrics or HIIT that are NOT performed explosively are not power exercises, they are endurance exercises. . . . #bodyweight #bodyweighttraining #bodyweightexercise #bodyweightworkout #bodyweightfitness #physiology #loading #weightlifting #fitnessgoals #fitlife #jonathanells #miamibeach #miamiworkout #miamifitness #miafit #miafitness #musclebeach #leanbody #fatloss #weightloss See more

LowerAbs! What you need to do to get them! - It’s not uncommon to hear conversations about the lower abdominals. . Why don’t I ever get lower abs?... . The MOST probable reasons . 1 You simply aren’t lean enough. . The last place for body fat to come off is the ring right at or under the belly button. Can’t see lower abs? Lose more fat. . 2 You haven’t built your abs (Rectus Abdominus) muscles enough. . Either you are not training them effectively, -AND/OR- Your pelvic position is preventing you from working them effectively. . Explaining 2 above. . 2 Not training them effectively? . In photo 2, I highlight in yellow the rounding in my back and tucking the pelvis. This is called spinal flexion and posterior pelvic tilt. In layman’s terms: shortening and contracting my entire abs (Rectus abdominus) muscles. The tuck the pelvis under aka give yourself no butt is to hitting the lower abs. . 2 Huh? Pelvic position? . In a post I made a few weeks back (the unappealing one with 3 shots of me from the side ) I showcase a few common postural faults where your pelvis is out of position. . The 3rd (last) photo on the right is something called Anterior Pelvic Tilt. Aka Donald Duck butt. Not serious, easy to correct, BUT pulls your abs(Rectus Abdominus) muscle in a lengthened position and makes it easy for the hip flexors to work harder instead of your abs. You may frequently feel your lower back in core exercises! . I will be discussing this over the next week in a post! Stay tuned! . . . #abs #lowerabs #fatloss #weightloss #abdominals #rectusabdominis #rippedabs #buildmuscle #buildmuscleburnfat #workoutsecrets #trainertips #fitnesstips #abstraining #coretraining #coreworkout #coreexercises #fitnesseducation #halifaxpersonaltrainer #jonathanells #stomachfat #stomachworkout #leanin #leanmuscle #bodyweighttraining #trx #trxworkout #trxtraining #letsgetit @ Halifax, Nova Scotia See more

El sol y el mar . . : Scott Teitler .... . . #miamiphotographers #miami #miamibeach #beachphoto #beachy #tanktop #malemodel #citymodels #cgmmodels #miamiheat #fitnessmodel #lifestylemodeling #saltandpepper #modellife #modelsofinsta #modelshoot #menmodeling #menstyle #menshair #oceanview #modelo #modelos #miami #halifaxmodel #halifaxposed #handsome #muscleshirt # #letsgoo #jonathanells See more

Better results with more consistency!! - I know most of you hear myself and others saying how key consistency is with improving your health and fitness. . But WHY is consistency so important for results? ... Our bodies adapt in response to REPEATED exposure to a certain activity (stimulus). The odd random single workout will not illicit enough change in our body (although it will burn calories). . 1Muscle Gain . With consistent 4-5x week weight workouts and proper nutrition . Men: Up to 0.5lb/month for experienced, up to 2.5/month for new trainees. Women: Up to 0.25lb/month for experienced, up to 1.25lbs/month for new trainees. (Differences are due to testosterone) . 2Fat Loss . With consistent nutrition and recommended 3-6x a week workouts . We can expect to lose 1-1.5lbs of body fat per week. (This number can be higher for larger individuals or those starting exercise for their first time in their life) Weight loss over and above this is typically by way of water and glycogen (stored carbohydrate energy) . 3Strength . Strength is built by challenging your body and nervous system under load, allowing it to recover, and repeating with slightly more load. Now, understand there are MANY types of loading schemes and ways to build strength, but regardless it requires constant effort. I can guarantee the person benching 3 plates didn’t walk into the gym once that year and press that weight. But it’s very likely the person doing the half reps of 135 did. . 4Health . Nobody ever got healthy from eating 1 vegetable, and nobody had poor health from eating 1 chocolate bar. Your general health is in your control. It’s all about consistently doing things really well. NOT perfect, but really well. Decades of research on lifestyle related diseases also backs this up. . . . #consistencyiskey #consistencyiskey #consistency #results #fitnessmotivation #fitnessjourney #jonathanells #goalsetting #fitnessgoals #fitnessmodel #fitnesstips #trainertips #halifaxpersonaltrainer #halifaxns #miamibeach #californiafitness #torontofitness #leanbody #leanin #lululemonmen #workoutmotivation #workoutclothes #workouttips See more

Expression: the pants I’m wearing are ridiculously soft, stretchy, skin tight, and look great on my . : Scott Teitler . .... . #miamibeach #miami #miamiphotographer #miami #miamiheat #casualstyle #beachphotoshoot #lifestyle #lifestylephotography #malemodel #canadianmodel #beachphotoshoot #denimjacket #lifestylemodel #fitnessmodel #halifaxmodels #halifaxmodel #miamimodel #modelo #modelos #modelstyle #saltandpepperhair #instascruff #instadaily #instablackandwhite #lifegoals #creativelifehappylife #letsgoo #believeinyou See more

Like a Pilot. You know your destination. But you have to be patient for the duration of the flight, and use the odd control as necessary. . : @ronreaganphotography . .... . #miami #miamibeach #malemodel #mensfashion #menstyle #mensstyle #casualstyle #miamimodel #halifaxmodel #halifaxmodels #style #bananarepublic #zara #fitnessmodel #lifestyle #lifestylemodel #miamiphotographer #miamiphotographers #miamiphotoshoot #southbeach #malefashion #saltandpepperhair #scruffyman #confidenceissexy #modellife #modellifestyle #cgmmodels #citymodels #letsgooo See more

The walk 2.0 . : @charlzcphoto @jonathan.ells @jonathanells.model ... @cgmmodels @city_models . . . . #citymodels #cgmmodels #miamibeach #oceandrive #oceandrivemiami #malemodel #summervibes #vacationvibes #miamimodel #miamimodels #modellife #miamiphotographer #miami #fashionmodel #lifestylemodel #fashion #lifestyle #fitnessmodel #zaraman #malemodels #canadianmodels #halifaxns #toronto_insta #modelmen #modelmenstyle #miamilifestyle #modelshoot #modelo #miamistyle See more

Do you meal prep? Better fitness results. . Better health.... . Spend less money. . Take control. . Do these things sound appealing to you? I thought so. . - Preparing your own meals at home is ONE OF THE BEST habits an exerciser can have. . Funny, because it’s one of the ones most people are reluctant to change. . Stop searching for the magic pill. It doesn’t exist. . It’s not that you should never eat out...that’s ridiculous. . But, you know the problem with most restaurant or takeout food? . The calories are typically 30-40% higher than if you made the same meal at home (usually oils and butter). . AND, the macronutrient ratios are off. Too much fat, too many carbs, not enough protein, not enough fiber. . These simple facts make it much harder to eat out and achieve the same level of fitness goals, ESPECIALLY if you don’t have unlimited money. . Tips for success: . Start by cooking a few times a week, and meals you really desire. . Progress to preparing batch meals. In other words, prepare a meal for 4-6 people, but put it in containers and eat it the next 1-2 days. Freeze any excess immediately. . Don’t prepare more than 3 days at a time. Why? You’ll either gross yourself out or give yourself food poisoning . Once you get in a routine, work on variety of meals, and improving your cooking skills so you can stick with it. . . . . #mealprep #prepareyourmeals #prepyourmeals #mealprepideas #mealpreparation #mealprepsunday #fitnesstips #trainertips #fitness #fitpro #halifaxpersonaltrainer #canadafitness #miamifitness #californiafitness #eastcoastfoodies #healthtips #lifestylehabits #weightloss #fatloss #lifestylecoach #lifeisgood #lifecoach #nutrition #food #healthfood #miamibeach #jonathanells #progress #goals @ Halifax, Nova Scotia See more

Get Fit to Run, NOT Run to get Fit! If I could only count the number of times people said they feel they don’t need to do weight training for their lower body...because they run . Well, misinformed. Distance running primarily challenges Muscular Endurance of your legs, rather than Joint Stability or Muscular Strength.... . I always tell clients Get fit so you can run...don’t run so you get fit! Truth: distance running is one of the hardest activities on our bodies for several reasons (Explanation on future post). . How to Cross Train properly for distance running: . 1Practice standing on one foot without shoes or in barefoot shoes. Prevent your foot,ankle, and knee from rolling/collapsing inward. Also, make sure your pelvis isn’t tilting sideways. Next step: think of keeping your weight favouring the outside of your foot the rails. . 2Lunges. Many variations. This is a diplomatic answer. They help strengthen your lower body and there is a variation for every level of exerciser! . 3Strengthen those Glutes (and back of your body)! In distance running, Glutes are under-utilized and can become weak. This is one of the main reasons runners end up at Physiotherapy. . 4Advanced: Rotate your torso more. Exercises that include throwing, twisting, or pushing into rotation are ideal! (Russian twists need not apply). . Truthfully, It’s more complicated than I have room to write about here. Mobility also plays a huge role. Please see a professional for more detailed guidance. . . . #running #runningtips #crosstraining #crosstrain #weightsforrunners #distancerunning #marathon #5krun #10krun #15krun #20klifestyle #halfmarathon #lowerbodyexercises #weightliftingforrunners #getfittorun #trainingcamp #legstrength #fitness #runner #runhappy #runnerlifestyle #legday #vivobarefoot #lululemonmen #lululemon #glutes #letsgo @ Halifax, Nova Scotia See more

It’s amazing how much your perspective can change your outcome. . @kelsi.captures @jonathan.ells @jonathanells.model ... @cgmmodels @city_models . . . #smallarms #notflexing #fitness #modelling #modellifestyle #halifaxpersonaltrainer #halifaxmodels #halifaxmodel #malemodel #portraitphotography #portraitphotographer #halifaxphotographer #indoorplants #scruff #scruffyman #cgmmiami #miamibeach #citymodels #canadianmalemodels #lifestyle #fitnessmodels #letgo #liveyourlife #portrait_vision #portrait_star #portrait_mood #portrait_page #portraitvision_ #portraitvision See more

Initial product review: PharmaFreak - Shout out to @pharmafreak for reaching out and asking me to try a few of their products! For the past week I have been taking their Ripped Freak 2.0 and Collagen supplements.... . Firstly, It’s obvious they take pride in their packaging. The box is nice. The Ripped Freak 2.0 is marketed as a Fat Burner, but as with the entire category of supplements, I regard them as Caffeine-based energy boosters and appetite suppressants for periods of Caloric Deficit! And for that, this product does it quite well. It has almost entirely natural ingredients and a decent dose of caffeine and B-vitamins. There isn’t any crash, although I personally would take L-Theonine with this if you are caffeine sensitive. Each bottle has a 2-month supply and is priced fairly! So far so good! . Their SD Collagen supplement is my first experience taking collagen. It tastes like any unflavoured amino acid supplement, so I’d recommend mixing it with juice or another supplement as you typically would. Other than that, it’s hard to notice much in a week taking it, and I may be imagining it, but my hair grew faster. No, I didn’t... my hair grew faster. Haha I’m hoping to see an improvement in recovery as I’m increasing my training frequency! I will update as I go forward! . Reach out of you want further information!! . . . #pharmafreak #pharmafreaksa #supplements #sportssupplements #gymsupplements #fatburner #fatburningsupplements #collagen #collagenpowder #collagensupplement #collagensupplements #supplementking #canadiansupplements #betterresults #weightloss #workoutrecovery #gymlife #gymlifestyle #lifestyle #bodybuilding #powerlifting #crossfit #musclebuilding #hypertrophy #halifaxpersonaltrainer #halifaxnovascotia #personaltrainer #fitnesscoach #letsdothis See more

Poor recovery: don’t let it hold you back! - Unless you are training every day of the week fairly intensely, it’s much more likely that your RECOVERY is the problem! Signs you aren’t recovering well:... . From high volume training (i.e. muscle building, endurance training, running, some bootcamps, training until failure too much) . Persistent muscle soreness (especially >2 days, frequently) Muscles feel weak, flat or unable to get a pump Overuse injuries (nagging tweaks, tendinitis, fasciitis, etc) . From high intensity training (i.e. strength, power or powerlifting, HIIT, athletic training, some boot camps, etc.) . Performance decline Increased fatigue Decrease or loss of motivation Irritability & Moodiness Sleep issues - HOW to improve this . It’s all in your LIFESTYLE. . Nutrition. Nutrition. (X100,000): Ensure you are getting enough protein (to rebuild and repair tissues) and carbohydrates (to replenish muscular energy stores). . Sleep. Get your 8+ hours. Not influenced by alcohol, drugs or caffeine. Pure, real sleep. . Listen to your body. If you are feeling run down, or are starting to get sick, it might be a good idea to take an off day. . Hydrate. The most common fault of the average exerciser. Even slight dehydration will influence your performance and recovery. . Change your workout frequency depending on your schedule. This is for one main reason: stress management. Plan accordingly! . Ditch bullshit no pain, no gain mentality. It’s a losing mentality. The TRUTH is Pain = NO gain. . . . . #fitnesstips #trainertips #recovery #fitnessgoals #goalsetting #fittips #torontofitness #miamifitness #californiafitness #trainingtips #weighttraining #fitlife #gymlife #gymworkouts #fitfam #fitnesslife #fitnessmotivation #fitnessgoals #fitnessfood #fitnessjourney #fitpro #fitnesstrainer #workoutroutine #workoutflow #workoutfit #jonathanells #halifaxpersonaltrainer #halifaxns See more

The Leg Press: Does it deserve its go-to status for the average gym-goer? - I got several requests to discuss Leg Press variations and foot placement, so I know this post will help many of you! Leg Press: The WHY:... . Effective for: Muscle building, muscular endurance. . Somewhat effective for: General strength. *Does not translate to better Squats* . Ineffective for: Athletic performance, power, functional training. - Variations: Foot Placement . Truthfully, foot placement on a Leg Press does not make a *significant* difference. You can’t isolate any part of your lower body by changing your foot position. But here you go: . 1Hip width stance (neutral feet) More balanced work between muscles working at the knees and hips. . 2High narrow stance (neutral feet) Emphasis on greater hip ROM aka posterior chain i.e. glutes and hamstrings, in this case. . 3Sumo/Wide stance (externally rotated legs) Greater emphasis on glutes and adductors (inner thigh). . 4Single-Leg stance (neutral foot) Allows you to focus on one leg at a time, especially if you tend to push harder through one side. . - Final thoughts: the Leg Press is an OK exercise. Definitely deserves a moderate spot in a muscle building program. However, due to the fact it doesn’t help improve stability, and it’s poor carryover to other exercises, I believe it should never take priority over Lunges, Squats, and Hip Hinges in trainee’s programs! . . . #legpress #legday #legworkout #lowerbody #lowerbodyworkout #lowerbodyexercise #legworkouts #lululemon #vivobarefoot #fitness #fitnessjourney #legs #chickenlegs #halifaxpersonaltrainer #jonathanells #fitlife #californiafitness #fitspo #fitpro #fitnesseducation #musclebuilding #musclegain #hypertrophy #gymroutine #gymworkout #gym #gymlife #gymrat @ Halifax, Nova Scotia See more

Less excuses, more actions. . @jonathanells.model : @stephanielanephotography @city_models ... @cgmmodels . . . #gq #gqstyle #gqmen #photoshooting #malemodels #halifaxmodel #halifaxmodels #miamibeach #cgmmodels #citymodels #canadianmodel #fitnessmodel #handsomemen #magazines #lifegoals #takeaction #fitnessmodels #fashionmodel #lifestylemodel #lifestylemodels #miamimodels #malefashion #mens #menshair #menslook #menlookbook #handsome #portraitphotography #halifaxphotographer See more

Coffee VS Energy Drinks - Let me settle this. . Energy drinks are so bad for you -person who drinks 500cal mocha-frapa-rapa-crappa-caramel-nutslides...... . Here are the #facts: . Caffeine has many mental and physical benefits. It’s perfectly safe in normal doses. . You CAN consume too much caffeine, regardless of the source, where it can increase health risks. . The recommended daily upper limit is 400mg (about 1.3 Grande medium roasts from Starbucks). . Energy drinks typically have LESS caffeine ounce-for-ounce than coffees from chain stores and cafés. Yes, LESS. . Artificial sweeteners do NOT trick your body into thinking it’s sugar or cause weight gain. . Coffee drinks containing sugar, milk, syrups, and cream typically have MORE calories than energy drinks. . I always recommend Black Coffee or unsweetened Tea as your caffeine drink of choice! . Energy drinks are completely fine to enjoy in moderation. Zero sugar variations are ideal if your weight is a concern. . This information doesn’t replace that of your doctor. EXAMPLES . Low calorie comparison: (as in ) . Medium Roast Cold Brew (Black) 8oz has: 15 calories 160mg caffeine . RedBull Sugarfree Crisp Pear 8oz has: 10 calories 76mg caffeine And what about fully sweetened variations: . Starbucks Grande Café Mocha, 16oz 330 calories 44g carbs from sugars 310mg caffeine . Monster Energy Drink, 16oz 236 calories 56g carbs from sugars 160mg caffeine . . . #coffee #caffeine #caffeinedrinks #energydrinks #coffees #latte #starbucks #timhortons #monsterenergy #redbull #coldbrew #stimulants #stimulated #sportssupplements #caffeinesupplements #energydrink #healthandfitness #healthtips #weightloss #fitness #jonathanells #fitnesstrainer #halifaxpersonaltrainer #trainertips #letsgo #miamibeach #fitlife See more

Leaving on vacation in 1-2 weeks and you want to look leaner? - Hopefully I got your attention. . This is a very commonly asked question. And it’s understandable. I didn’t even get as lean as I wanted for mine.... . So... You have 1, or 2, weeks before being in your bathing suit, and for whatever reason you want to be lean. . Here are 3 answers for you (and you may not like them): . You can track your caloric intake in a deficit and lose 1-1.5 legit pounds of fat by the time you leave, or, . You can cut out all carbohydrates and hate your life, only to gain the weight back in the first 1-2 days of your vacation, or, . Or. You can relax and not give a shit, and just enjoy your vacation. When you come back, start making the necessary lifestyle changes so that you are as fit as you want for your NEXT vacation! . If you need guidance or want some coaching for an upcoming vacation, I can help! Send me a DM or email right now. . . . #vacation #vacationgoals #miamiphotographer #miamibeach #hollywoodfl #florida #swimwear #malemodel #personaltrainer #ptlifestyle #beachphotoshoot #halifaxmodel #fitness #fitnessmodel #fitnessgoals #goalsetting #lifestyleguide #lifestylemodel #canadafitness #oceanlife #oceanside #jonathanells #beachshot #beachlife #leanbody #leanin #fitnesstips #letsgosomewhere See more

The BEST way to (actually) improve your posture! The first place to start is your pelvis (and related joints) aka your hips. . What am I looking for... . It’s MUCH more indicative to view posture during movement and from a 360 degree perspective...BUT, that is much harder to assess without a trained professional. . So, we will assess in the simplest way: from side view! Disclaimer: I’m not claiming my posture is perfect- but this is my current posture relaxed. . 1From side view with *fitted* clothing on, take a photo of yourself standing relaxed (just as you would if you weren’t on photo...seriously, don’t cheat yourself!) OR look at yourself in a full length mirror from the side. . 2If you were to draw a vertical line, where are your hips? Are they in front of the rest of your body(2)? Are they behind you and tilted forward, causing your rib cage to tilt backwards?(3) - Take action! . Be conscious and aware of the position of your pelvis when walking and standing, especially. Ensure you have adequate hip mobility to begin with. Strengthen your Glute muscles. Don’t spend too much time in any one position. Move a lot. Swap out heel elevated and narrow footwear for flatter and wider footwear. . The idea with all of these things is to slowly improve and work on them...be patient! Change doesn’t happen over night! . . . #posture #posturecorrection #postureexercises #posturecorrector #simpletips #fitnesstips #tipoftheday #trainertips #fitnessmotivation #fitnessjourney #betterposture #staticposture #pelvictilt #pelvicshift #hipmobility #hipstability #fitnesscanada #jonathanells #sandiegofitness #miamifitness #changeyourlife #functionalfitness #healthandwellness #avoidpain #backpain #kneepain See more

The Missing Link in your Glute Training - Many trainees are hit or miss with their Glute training. It’s too detailed to break down hip actions and Glute function in this post. SO, I will give 2 different client examples to help guide you: - Client : Wants to build bigger, rounder Glutes... . More time spent: Romanian Deadlifts, Hip Thrusters, Back Extensions, Glute/Ham Deck, etc. (Aka hip dominant lifts). . Throw in some of this: Lunge and Squat variations (aka knee dominant or neutral exercises). . Don’t forget about: Single-Leg exercises requiring balance I.e. Single-Leg Romanian Deadlifts, Bulgarian Split Squats, etc. . The MISSING link: Standing Rotational exercises like Full Cable Rotations, Rotational Ball Tosses, etc. Client : Requires functionally strong glutes for Sports performance . More time spent: exercise involving gait, sprinting, throwing, jumping, and full body rotation. Don’t forget about: Ensuring adequate hip/pelvic and spinal function and motor control (involves mobility & stability). . Less time spent: Deadlifts, Squats, Split Squats in the Saggital plane (up and down on the spot). . Camera creds: @followthatdream00 . . #fitpro #trainertips #fitnesstips #glutebuilding #gluteworkout #buttworkout #bööty #glutes #musclebuilding #fitnessprofessional #fitnesseducation #fitlife #workoutroutine #workout #jonathanells #halifaxpersonaltrainer #fit #fitnessjourney #letsgo #torontofitness #californiafitness #miamibeach #fitnessmodel #lululemon

Supplement your Sleep? - So, you want to improve your sleep, huh? Always try improving your bed and pre-bed habits (aka sleep hygiene) first! ...however, sometimes for periods of high stress or other circumstances we want a bit of a boost. ... Below are supplements I have personally tried . Magnesium Bisglycinate Helps with relaxation. I take it in combination with Zinc Picolinate. I have found this combination to improve my sleep quality (deeper) and support my workout recovery and immunity. I swear by these! . Valerian Root I call this one my panic button. This works as a sedative, and it works WELL! But I only take it as a last resort. Why? I find a bit of a drowsy lingering effect the next morning. It’s often found in Sleepy teas at lower doses. . 5-HTP Works on serotonin, which helps relax your nervous system and reduces anxiety. I’ve had mixed results, but have tried it from 5-6 different brands and feel there may be inconsistencies in quality. It only seems to work well if taken consistently every night from a few weeks to a period of months. . GABA Is a neurotransmitter that is related to serotonin levels. Helps reduce anxiety and mildly increase relaxation. I find this works well, even on a 1-off basis. Some studies say that supplemental GABA is ineffective. My experience is the exact opposite! I’m even calmer the next day. . Melatonin One of the most studied and effective and improving sleep duration and quality. Please know this does little to nothing for falling asleep (RE: Valerian)! Melatonin is my least favourite of the bunch because you can quickly gain dependence on it, and I find it has the worst side effects the next day with regular use. . L-Theonine More of an anti-anxiety and stress management supplement, this one can also help improve your sleep if taken before bed. I’ve had mixed results with this. Sometimes I swear by it, other times feels like a placebo. I’ve tried multiple different brands and I think there may be quality issues. No side effects but...sometimes it’s hard to tell if it has ANY effects. . . . #sleep #sleephygiene #sleepingbeauty #sleepingman #sleepsupplements #supplements #recovery #fitness See more

The big reasons your Cardio Weight Loss Plan is a poor choice! - It’s no secret that many people believe that doing loads of cardio is the best way to lose weight. Although the basic premise has legitimacy, it is ultimately a poor approach that will fail most people in the long run. I want you all to be SUCCESSFUL! - A poor approach? WHY?... . You aren’t educating yourself on, or changing your nutritional habits. After all, nutrition is #1 for weight loss. . You are trying the old Burn more than you consume, which may seem fine if you are ambitious, but eventually ends up in falling off your obsessive cardio habit only to gain the weight back. . You are neglecting Resistance (Weight) Training. Resistance training can accelerate fat loss in many ways - plus, it helps support maintaining (or building) lean muscle mass, which can help you appear leaner and fitter. . You are accidentally increasing your hunger and cravings. By doing frequent long duration cardio sessions, you’re catapulting your energy use (expenditure) into the stratosphere. You may actually eat MORE, or spring for more of the wrong stuff, hurting your efforts. . You subconsciously (or consciously) rewarding yourself with poor food choices, large meals, or alcohol binges because you’re working so hard. This is related to above, but this is more of a Psychological effect. Most people doing this do not realize they are doing it or are in denial, from my career experience. - As a rule of thumb, do all 3 in this order for the best, maintainable method of fat loss: . 1. Proper Nutrition 2. Consistent Resistance Training 3. Cardiovascular Training - Photo taken Feb 1st: Daily caloric deficit Approx 225P / 225 C / 73 F 4 weight workouts / week 1-2 interval sessions / week #personaltrainer #fatloss #fatburn #burncycle #fitnesspro #fitpro #fitlife #weightloss #lifestyle #fitlifestyle #fitness #fitfam #fitselfie #abs #fitnesstrainer #trainertips #fitnesstips #leanin #leanbody #male #fitmen #nutrition #weightlifting #fatlossmotivation #weightlossjourney #fitnessmodel #fitnessmodels #jonathanells #livefit See more

Are you living the #sweatlife? I’m pleased to announce that I am now part of the @lululemon Collective! #ad . I’ve been wearing Lululemon since university and I’ve owned easily 30+ different articles of their clothing. It’s by far my favourite athletic brand.... . How this works? If you purchase Lululemon gear through my profile or stories using the link/code I provide, then I will receive commission from the company aka you’d be supporting me! . . . #lululemon #lululemonmen #fitness #fitnessclothing #yogaclothing #yogapants #fitnessjourney #fitnessmotivation #stylishathletes #athleticclothing #athletes #fitnessmodel #halifaxpersonaltrainer #halifaxpersonaltraining #fitpro #fitfam See more

Box Jumps: NOT a cardio exercise! Box jumps are best used as a way to train and build explosive power in athletes. Alternatively, they can a nervous system warmup/primer for a heavy lower body exercise.... - But they are also commonly used as a high volume endurance exercise (aka lots of reps, sets, or duration). I strongly recommend against this use! . WHY? . Other than defeating the purpose of the exercise itself, Box Jumps carry too much risk vs the reward as a high rep exercise. And often they are sold off as a beginner exercise or during bootcamps, which is a very poor choice in my opinion. . Too frequently the person doesn’t have adequate: glute/hip stability and strength leg strength foot strength and control ankle alignment and mobility proprioception (body awareness) pelvic position/posture footwear (aka soft or ramped sneakers) ...to do these properly. In other words, they don’t meet the requirements of the exercise. . Save YOUR knees (and more) . High volume Box Jumps can increase the risk of injury from: Falling. Achilles’ tendon tears & ruptures. Knee pain, meniscus or ligament injury. - Just to be clear guys, I’m not trying to scare you. You need to be informed. Combining inadequate physical capacity with high volume exercise (aka movement minus the intention), it’s a recipe for disaster! Just ask the therapists that get all of the the injured clients from gyms that push high pace OVER high quality... . . . #boxjumps #boxjump #exerciseoftheday #exerciseoftheweek #fitpro #personaltrainer #halifaxpersonaltrainer #halifaxpersonaltraining #fitfam #trainertips #freetips #fitnesstips #canadatrainer #torontofitness #sandiegofitness #workoutmotivation #injuryavoidance #savingknees #trainwithintention #intentionalmovement #halifaxns #fitnessmodel #fitlife #workoutquality #technique #wod #fitnessprofessional #fitnesseducation #gymtrainer @ Halifax, Nova Scotia See more