Mike Macdonald

You won’t like me when I’m hungry. : @onefacephotography

If you want something enough, you’ll find any way. If you don’t want it anymore, you’ll find any excuse. : @onefacephotography

Yaaaaaay, it’s Friday! #TGIF

You won’t like me when I’m hungry. : @onefacephotography

*is afraid of heights & doing it for the gram* : @onefacephotography

If you want something enough, you’ll find any way. If you don’t want it anymore, you’ll find any excuse. : @onefacephotography

To achieve the things that most people haven’t achieved you have to do the things that most people aren’t willing to do. : @onefacephotography

You wont like me when Im hungry. : @onefacephotography

Goodbye, summer! You were an interesting but overall pretty awesome one this year. : @onefacephotography

*is afraid of heights & doing it for the gram* : @onefacephotography

The day you stop racing is the day that you win the race. : @onefacephotography

If you want something enough, youll find any way. If you dont want it anymore, youll find any excuse. : @onefacephotography

It’s about falling in love with yourself and finding someone to share that love with, rather than finding someone to love yourself for you. : @onefacephotography

To achieve the things that most people havent achieved you have to do the things that most people arent willing to do. : @onefacephotography

Goodbye, summer! You were an interesting but overall pretty awesome one this year. : @onefacephotography

Nothing better than an ice cold Slurpee from @7eleven on a hot, summer day. #TGIF : @onefacephotography @ Toronto, Ontario

If you want a workout and meal plan, you can find hundreds of them for free on the Internet. If you want support from someone with over a decade of experience in fitness and nutrition to help you uncover and overcome all of the reasons you arent making progress and someone to push you out of your comfort zone, send me a message and lets chat.

Set an intention and start every day with a plan of what you want to achieve. : @onefacephotography

The day you stop racing is the day that you win the race. : @onefacephotography

Its about falling in love with yourself and finding someone to share that love with, rather than finding someone to love yourself for you. : @onefacephotography

In 7 short months what a difference 198lbs on August 27,2020 on the left and 248lbs on the right on January 21,2020. Thank you to my coach Mike Macdonald for all of your help. Down over 30lbs since June 26,2020 with you and still going.

Nothing better than an ice cold Slurpee from @7eleven on a hot, summer day. #TGIF : @onefacephotography @ Toronto, Ontario

Set an intention and start every day with a plan of what you want to achieve. : @onefacephotography

If building a booty is one of your fitness goals, weighted glute bridges are an absolute must, in my opinion! Weighted glute bridges are one of the main exercises that target the glutes, I think even more than most deadlift and squat variations! The great thing about adding weighted glute bridges into your programming, is that progressive overload (adding more weight over time) feels a lot easier with this exercise and its safer because you have a ton of stability and don...t need a spotter! To perform weighted a glute bridge, lie face up on the floor underneath a barbell with the appropriate amount of weight for your rep range, with your knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Thrust your hips and squeeze those glutes hard and keep your abs drawn in so you don't overextend your back. Pro tip is to roll up a towel along the bar where your hips are going to go, or use one of those foam pads, because the bar alone can kinda hurt! Give it a shot and let me know what you think! See more

#MondayMotivation focused. Working with my clients to help them reach their goals, crushing my workouts, carving out time for my hobbies, and spending time with those that mean the most. What are your goals this week? ... Shot by the wonderful and talented @onefacephotography this weekend at Bay and Adelaide in Toronto. See more

ACCEPTING NEW CLIENTS Hey guys! I am opening up the application process for my coaching program but only for a limited time. I am looking for 10 gay men who are looking to burn fat, gain muscle, and overall feel more better about their body and the way they feel. In about a week or so, Ill be closing the doors temporarily.... Ill ask you a few quick questions by DM and if you qualify, well book a discovery call over Zoom where Ill learn more about your goals, lifestyle, medical and exercise history and more. Ill explain how my program works, how I design the program, how check-ins work and how often, how well communicate, how Ill deliver the program and make changes, my payment structure, expectations of you and answer any questions you have. I only work with people who are serious about getting results so, if this is you, send me a DM and well get the ball rolling! Have a great weekend, guys! See more

As we kick off Pride month, let us remember how queer and trans black people and other POC fought back relentlessly and unapolgetically against police brutality and raids at Stonewall in New York City. This is how Pride began and what it has always been about at its core -- the need for protest and demanding justice. Right now, more than ever, the LGBTQIA+ community must support our black brothers and sisters as they demand justice for centuries of overt racism, oppress...ion, violence, and murder. As a gay, white man, I will never experience or understand the oppression and discrimination that black people face everyday because of the privilege I carry with my white skin. I will never know what its like to be followed unnecessarily in a store, to be ridiculed, to be paid less, to be granted less opportunities or even feared solely on the basis of my skin colour. I will never know what its like to teach my children what to do to stay alive if they are confronted by a police officer. It is absolutely heartbreaking to see the murder of black people at the hands of police officers and racists in the United States and around the world. Unfortunately, Canadas record is not much better when it comes to these past and present injustices. Racism still exists and it is systemic, especially when it comes to the treatment of black Canadians. Ive spent the last couple days talking to friends who dedicate their lives to helping people in need, as well as several of my friends who are black, about how I can best use my platform to authentically, effectively and unselfishly support them. During the month of June, Pride Month, I will be sharing information about black queer and trans people who throughout history have made significant contributions to the LGBTQIA+ community. Please look at the other images along with this post to learn more about the contributions made by these extraordinary people. As I work to do my part, I encourage my fellow LGBTQIA+ friends and allies to do the work necessary to support our black brothers and sisters and stop racism forever. Thank you.

WHAT KIND OF PROTEIN POWDER SHOULD I BE TAKING? (2 MIN)

LEG DAY W/ BUDDIES Hey guys! Hope you guys are taking advantage of the amazing weather today! I had an awesome leg day outside with buddies! Super short video because we were too busy yapping away to film more content. Oops. Ive gotta say, I much prefer doing these outdoor workouts in my backyard than being indoors at the gym on nice days like this! When the gym opens back up, I might even keep the at home workouts going and keep my membership on pause!... Get outdoors (safely!) and stay hydrated and wear SPF! Have a great rest of your week guys! See more

FRONT SQUATS Hey guys! I hope you had a great long weekend! The weather was beautiful on Saturday so I took a big long bike ride with some buddies to catch some sun and get some fresh air! The rest of it was actually quite lazy, physically, to be honest. I think I needed some rest, and thats okay! Back at it this week. To ease back into it, I decided the best light workout for me today would be working on my front squats a compound exercise I just started foc...using on a bit more recently to build more of my quads. Front squats are not something I have a ton of experience with, so today was all about taking queues from all my learning and trainer friends (thank you @dancalicchia) and working on my form, mind muscle connection and muscle activation to make sure that before I load more weight that Im overloading that specific muscle as much as I can. Thats all for today! Hope yall like my fancy new bench / squat rack. Im actually picking up a bench tonight that has all decline, flat, incline and chair positions! Awesome! Keep it going this week, guys! TOMORROW X TOGETHER - Drama See more

TGI.. CHEST & CORE DAY Hey guys! Hope you had an awesome week. Too bad the weathers not going to be as nice this weekend as it was last weekend that was complete and utter glory if you ask me. Oh well, maybe in a few more weeks well able to actually see our friends again! Today was chest day. I added some dumbbell pullovers and arms, done off camera, and some core.... Flat Barbell Chest Press Flat Dumbbell Chest Flies Decline Pushup V-Sit (Toe Touch?) Scissor Kicks Diagonal Crunch (?) I dont usually do a lot of bodyweight / floor core exercises at the gym, hence me guessing the names. I usually like to load my core exercises (my go-to cable crunch, pallof rotation and decline sit-ups,) but those require equipment I dont have. Wah. Anyway, have an awesome weekend! Gym Quarantine - HUGEL See more

MY 1ST TIK TOK #CHACHASLIDE I saw this on someones IG last night and told myself that this was the perfect first Tik Tok challenge for me to try. This was so fun (and easy) and youll be expecting far more embarrassing ones from me in the future now that Ive broken the ice. Im going to nominate a ton of people to do this:... 1. @johnhenrip 2. @chrissongintoronto 3. @julietamilia 4. @whitneynicolehills 5. @erenlegendifbbpro 6. @mela.n.t 7. @jennafergie19 8. @laurendrainfit 9. @alex_cyk 10. @astarontherise Until tomorrow guys, keep your chin up and find a way to put a smile on your face everyday! See more

AT HOME ARMS Oh yeah, time for an intense gun run. For the record, I end almost every workout with a bit of arms and core but today is a full day of arms until they feel like theyre going to explode. Really easy with limited equipment. By the way, I say limited equipment but here I am with a fancy pair of adjustable dumbbells. If you dont have those, you can use two pieces of something heavy around the house! Get creative, or go buy some! Not bad to have around... the house anyways. About 4 sets of each, reps to failure: Dumbbell Bicep Curl Dumbbell Hammer Bicep Curl Dumbbell Reverse Bicep Curl Bent Over Dumbbell Bicep Curl Bent Over Dumbbell Crossover Curl Bent Over Dumbbell Bicep Curl Bent Over Dumbbell Tricep Extension Tricep Dips (using Chair) Tricep Pulldown (using Bands) Diamond Pushups Hope you guys are getting some good ideas for workouts at home! Let me know if you have any questions! See more

SHOULDER WORKOUT Hey guys! It was shoulder day for me so I thought I would film and take you guys along for the ride. Shoulders, in my opinion, is probably the easiest just after legs to get a good workout with minimal equipment. 3 sets, about 15 - 20 reps to failure:... Half-Kneeling Dumbbell Shoulder Press Half-Kneeling Dumbbell Arnold Press Standing Dumbbell Lateral Raises Standing Dumbbell Front Raises Standing Dumbbell Upright Rows Pike Pushup/Press (using Pull Up Bar) Half-Kneeling Rear Delt Band Flies Standing Lateral Band Raises Standing Front Band Raises Standing Band Upright Rows If youre struggling with motivation to work out at home or if youre having trouble finding something that makes sense for you, your work from home schedule and limited equipment, give me a shout! Were all in this together. We got this! See more

TIDDIES!! (CHEST DAY) Hey guys! I said yesterday that back day was my favourite day but maybe I take that back. I had trouble targeting my chest for the longest time and while its still an area of focus of me, before isolation I was seeing a lot of progress and I started to actually admire and not hate my chest. So thats a plus. You should never hate a part of your body, but I know its easier said than done. Its a bit tough to see on camera that I changed t...he position of my hands from regular pushup to close grip to wide grip, so as usual, all the exercises shown are listed here: About 4 sets of each, sets to failure: Regular Pushups Close Grip Pushups Wide Grip Pushups Decline Pushups Incline Pushups Dumbbell Pullovers Regular Pushups w/ Pull Up Bar Done off camera: Dumbbell Chest Flies Around the World Flies For those wondering, I played around with my bands and couldnt find anything that actually felt like it was working well. If you figure something out, let me know! If you need motivation, accountability and a structured fitness program, send me a DM. Go get that chest, guys! See more

BACK WORKOUT .. aaand were back today with my favourite workout, its BACK day! I like back because strengthening my back makes me feel like I have better posture and it makes me feel taller (and as someone whos 56 Ill take all the height I can get.) 4 sets of each exercise, about 15-20 reps.... Bent Over Dumbbell Flies Bent Over Dumbbell Rows (Dance Break) Half Kneeling Cable Flies Half Kneeling Cable Rows Prone Lying Lower Back Ext. Wide Grip Lat Pulldown I should mention that my goals have changed (leaning out for whatever summer well have left) which is why the reps are 15-20 and Im keeping my breaks shorter and the workouts as intense as I can to burn the most cals. Anyway, Ill do a set, medium-fast tempo, take a really short break, do another set. After all these workouts, I go for a run or a bike ride. Im eating at a 10% calorie deficit. Hope you guys are enjoying these videos. Let me know if theres anything in particular you want to see! Take care guys. See more

QUICK LEG WORKOUT Heeeyyy guys! After a little break from filming content, I decided to film a few exercises from todays workout, if anything just to give you some motivation and some proof that I have turned into a total slug. So here we goooo. Everything about 4 rounds, reps to failure:... Goblet Squat (Front?) Split Squat Squat to Leg Abduction (Dance Break) Supermans (Shirtless?) Not shown on camera: Single Leg Calf Raises (using stairs) Bosu Ball Leg Adduction Lunge Matrix Finisher I think Im going to get back into filming a lot more. Honestly Ive been handling this whole isolation thing pretty well but just needed a break from filming content. Im excited to get back into it and show you guys how you can make the most of having to be inside 24/7. Hope you guys are doing well and staying safe! Oh, and Happy Easter! See more

MY CORONAVIRUS EXPERIENCE Man, what a time to be alive. A week ago, I didnt think I would have to make a post like this but after last night, I feel obligated to share some my experience and some advice. I went to the grocery store last night close to midnight because I ran out of coffee and I hate to say it, but Im the kind of person that would rather run to the store late at night than wake up without coffee!... I couldnt believe what I saw. My local Sobeys, which is usually completely empty at midnight, was PACKED with people with full carts and the shelves were running low on a lot of essential food items, like oats. I was in the checkout line for over an HOUR AND A HALF. Im not going to lie, out of shear fear of coming back later to even emptier shelves and longer lines, I grabbed a few extra items but everything that was on sale was gone! I totally had a moment. I asked myself, do I take for granted having a fully stocked grocery store right around the corner? What would life be like if that wasnt available to me? There are people on both sides of this thing. There are people stockpiling up on all the essentials, and there are people mocking those kinds of people. I have no idea how this thing is going to go down, but I think with how fast major countries are being shut down and events are being cancelled, now is at the very least a great opportunity to ask yourself if youre prepared for some other kind of natural disaster or illness. I *always* have extra chicken noodle soup and medicine in the event that Im sick and dont want to run to the store when its too late! I think, mentally, its good idea to stay calm and go on with business as usual, but be smart and follow some common sense guidelines. Dont be afraid to go to the gym, to yoga class, etc., have some of the essentials on hand, and continue going unless our government or major health organizations tell you otherwise. Nows a better time than ever to be healthy! .. and for god sakes, WIPE DOWN YOUR MACHINES! Stay safe, yall! See more

HOW I FEEL ABOUT CROSSFIT, BARRYS AND ORANGE THEORY Hey guys! A lot of people tell me Im thinking about trying Crossfit or Barrys or OT and ask if I think its a good idea for them. Of course! In most cases, absolutely. Just like every activity, its not for everyone, but I think most people could totally benefit from a workout that combines strength training with cardio in an encouraging and high energy, motivating environment. Most of my clients are fat loss clie...nts, so if youve got a couple lbs to lose and especially if you need a motivating environment, I would totally encourage you to try it. There are a couple cases where I might caution someone to hold off. For example, my current fitness goal is to gain weight. I burn enough calories from my own training, my active job and dance, that group fitness, for me, is only going to make bulking up even harder. Another example is if you feel so new to fitness that you feel like you need more one on one attention so you dont injure yourself. Ive had many prospective clients come to me with an injury from CrossFit or group fitness. I would encourage you to have experience and a solid understanding of squatting, deadlifting and other major compound lifts before whipping heavy weight around. If youre interested in trying CrossFit or other group fitness I would totally encourage you to try, but if feel like you need some guidance before doing so, I would be happy to help! Send me a DM if you have any questions or if youre interested in one of my coaching programs. See more

3 TIPS TO GETTING SUMMER READY Heeyyy guys! Its that time of year where its like whoa, its already March! which then makes you realize that the middle of June is only 3 months away! Then the reality sets in that every day starting now leaves you with even less time to get in the best shape for summer. Oh shi- If Im making you feel the pressure, then good! Pressure makes diamonds. Here are my three tips to getting ready to get in the best shape of your life this ...summer. 1. START TODAY. Sometimes we think we can get a lot done in a short amount of time if we start closer to the summer but the reality for most of us is that life throws us curveballs and its a good idea to plan for setbacks. Set conservative, realistic goals that way youll be pleasantly surprised when you smash your goal! 2. CALCULATE FORWARDS AND/OR WORK BACKWARDS If you think the most thats possible for you is to burn 1.5 lbs a week, then in 12 weeks you can 18 lbs. On the flip side, if youre adamant about burning 25 lbs in 12 weeks, then realize that means 2.08 lbs per week no matter what. If you think you can do that, then write out a plan thats required of you daily and and weekly to achieve that goal. 3. HAVE SYSTEMS AND AN ENVIRONMENT IN PLACE THAT ENCOURAGE PROGRESS Make the right decision the easiest and the wrong decision harder. Do a kitchen reset and throw out all of your junk food and stock your kitchen with the good stuff. Buy some new gym clothes and pack your gym bag the night before. Keep snacks in your desk at work. Im lazy as hell sometimes so Ive put systems into place to make making the right decision easier and the wrong decision much harder. Hope these tips were helpful! DM me if you have any questions or want a custom program. See you at the beach! See more

I love playing volleyball. Since Im not tall, I usually play libero. If you want to get better at volleyball, work on building strong legs, your jump, squat, lunging in all directions, and good shoulder mobility!... Photo from 2014.

Hey yall! Im looking to pick up some more clients (both in-person and online) who are looking to burn fat, gain muscle and feel better overall. If this is you or someone you know, give me a shout! My coaching is affordable, flexible, fun and effective. Have a great rest of your week! : @onefacephotography

The pain you feel today is the strength you will have tomorrow.

Take care of your body. Its the only one youve got.

GET YOUR FREE WORKOUT PLAN A lot of men ask me, what are the best exercises for burning fat and burning muscle? Straightforward question with a complex answer! I thought the best way to answer simply would be to create a FREE workout program that combines all of the best exercises, sets and reps for burning fat and building muscle with videos of each exercise, including cardio, and make it free to download!... LINK IN MY BIO to download both the BURN FAT NOW and BUILD MUSCLE NOW program and all of the videos from your phone right at the gym so you have them at your fingertips! Download your workout program for free in seconds, click the link in my bio! . . . #muscle #bodybuilding #fitnessmodel #fitspo #healthy #fitnessmotivation #cardio #instafitness #fitnessaddict #strong #exercise #training #eatclean #picoftheday #nutrition #model #gymmotivation #dedication #physique #weightloss #diet #lifestyle #sixpack See more

NEW BURN FAT WORKOUT PLAN A lot of men ask me, what are the best exercises for burning fat? Straightforward question with a complex answer! I thought the best way to answer simply would be to create a FREE workout program that combines all of the best exercises, sets and reps for burning fat with videos of each exercise, including cardio, and make it free to download! Its a great starting point before considering a more customized plan. ... LINK IN MY BIO to download the plan and all of the videos from your phone right at the gym so you have them at your fingertips! Download the BURN FAT NOW workout program for free in seconds, click the link in my bio. . . . #muscle #bodybuilding #fitnessmodel #fitspo #healthy #fitnessmotivation #cardio #instafitness #fitnessaddict #stron g #exercise #training #eatclean #picoftheday #nutrition #model #gymmotivation #dedication #physique #weightloss #diet #lifestyle #sixpack See more

CAN YOU DO THIS EXERCISE? Ever since I saw someone do this core exercise, I had to do it myself. Needless to say its difficult but its fun. Definitely have to keep it in the first half of my workout because Im too gassed by the end to get myself upside down. Next one I want to conquer is holding onto a pole sideways.

Single Arm Dumbbell Rows on my favorite day, back day. In a bent over, table top position using a bench, keep your spine neutral (a flat back,) pull the weight with your elbow, engage your core, keep your body forward and keep your mind muscle connection in your back! #backday

With my online coaching and in-home personal training programs, I give my clients a full library of videos to reference to in case they need an exercise demonstrated for them. Many (paid/subscription) apps include this feature, its nothing new and its a simple ask, but it was important that I be the face in each video to demonstrate my knowledge and capability to perform each exercise. If you have any questions about my online coaching and in home personal training s...ervices, send me a DM! : @brian_neyugn See more