Engage Fitness
75 Jackman Drive A1N 2J8 Mount Pearl, NL, Canada

5 Month 30lbs fat loss transformation190lbs-160lbs. This one is absolutely amazing. Below I'll explain to you how I approached this client and show you exactly what we did. The thing about training and nutrition is everyone requires their own custom approach, it's not a one size fits all kinda thing. As a coach, I need to find what works best for their lifestyle/goals. My client is 22 years old so she enjoys going out with her friends to supper and going downtown/drin...king etc. So I knew with her we had to somehow combine all that into her approach while still making positive changes and helping her reach her fat loss goals. Here's what we did. My client came to me with the main goal of fat loss and improving how she felt. First things first I found out how many calories my client needed to lose body fat. We set those calories with the goal of losing .5-1% of her body weight weekly. She feels great so we are closer to the 1%! Next we kept her protein high to ensure she's losing body fat and not muscle. Now this is where the fine details came into play. Where my client tends to enjoy going out multiple times a week we essentially implemented intermittent fasting/low calories in the day time and then she consumed most of her food at night! This worked absolutely amazing for her and it allows her to continue to live the lifestyle she enjoys, while not making sacrifices. Training. My client strength trains 3x per week mon, wed, and Fri and does some HIIT to finish her workout(no traditional cardio). The goal is to stick to the big basics lifts and slowly add weight/reps to them week to week while keeping good form. We do this to make sure she's losing body fat and then preserving/building muscle. Goal isn't complete yet Client has the goal to strip away another 10-15lbs of body fat! Be sure to drop her a "" in the comments for her hard work. If you need any help with fat loss or muscle building send me a dm or click the link in my bio and I'd absolutely love to help you! I offer both online and in person training and nutrition services See more

3 month fat loss transformation 173lbs-158lbs(15lbs) In this post I'll explain to you how my client lost a ton of body fat, gained lots of muscle and strength, and improved their confidence dramatically. My client came to me already being active/working out, but just lacked guidance and direction. We made a plan to reach her goal and executed. Nutrition:... My client ate in a calorie deficit, they consumed a minimum of 100g of protein a day, and they ate good quality foods they enjoyed the taste of. Training: My client followed a full body routine 2-3x a week focusing on getting stronger while maintaining good form. Client has yet to do any direct cardio, just some walks outside a couple times a week. Consistency: Any lasting transformation comes down to hard work and consistency. If you want to see the results you have to put in the work each and everyday This client did and is continuing to do just that. If you need any help setting up your own personal training and nutrition send me a dm or click the link in my bio and I'd love to help! @ Newfoundland and Labrador See more

300lbs-195lbs 2 year transformation update In this post I'll explain to you exactly how my client lost over 120lbs of body fat while gaining 20+lbs of muscle, gaining a crazy amount of strength, and transformed his mental health. So in order to accomplish this kind of transformation both losing body fat and building muscle, we need to look at two things. Nutrition and Training. Obviously the exact numbers and details will differ from person to person but the bulk of it w...ill be the exact same person to person. Let's break it down. Nutrition: When we have the primary goal to lose body fat we first must put ourself in a calorie deficit. This simply means we need to consume less calories than we burn in the run of the day. We first found the average of how many calories Dan burns in the run of the day and we put him in a slight calorie deficit of about 500 calories. The biggest mistake is eating too few calories. It's better to start slow and work down versus eating too few calories. Over the months as Dans fat loss slowed down/halted we simply slightly lowered the calories. A nice fat loss rate for most people is about .5-1% of their body weight per week. Next to this we ensured dans protein was high to preserve/build muscle and make sure it was body fat coming off, we did around 1G of protein per pound of lean body mass. Nice and simple nothing complicated. Training: While Dan had lots of body weight, he had very little muscle mass/strength. We made it a priority for him to get stronger over time while using good form and technique. We chose some big exercises and made a conscious effort to slowly add weight/reps as his form improved. Starting/current weights Bench- 65lbsx8/155lbsx10 Squat- 45lbsx10/ 190lbsx10 Deadlift- 135x10/335x10 Pull ups- zero(using bands)- 5-7 Just some examples Now this is where the true hard part comes into play and that's consistency. Dan literally has been fucking perfect week in week out. I have never in my life seen someone so perfect with their eating/counting macros and consistency with their training. Whatever I told him to do he did exactly that. It doesn't matter how good/knowledgeable of a trainer I am, without his effort/hard work this can't be done. So a big hats off to Dan for this amazing transformation and also I'd like to personally say thank you for the motivation/inspiration I've received from getting to be a part of your journey. We aren't done yet. Another 6-12 months to go for the final transformation. Give him a big below in the comments! Dan Chafe See more

MINDSET _ The greatest gift every human is given is the ability to think. You see day by day you literally create your reality by the thoughts you think and the words you speak. This is what leads to your actions and thus what you experience in reality. ... Whether it be positive or negative you will always attract what you think and speak You need to get up in the morning and look yourself in the mirror and tell yourself that you’re an amazing, smart, and kind person. You have to tell yourself you’re gonna accomplish your goals and you’ll do whatever it takes to reach them. Who else is going to tell you? Most people are out in this world to bring others down, don’t you bring yourself down too. Start changing the way you talk to yourself and how you view your life. Don’t say things like man this is so unfair life is going horrible right now instead yeah you know I’m going through a tough time but I know great things are coming and I can for sure turn this around Don’t say I literally hate my work so much this is bullshit instead I’m pretty grateful I have the ability to work and hopefully I’ll have a new job I like more soon enough as much as you don’t believe it, millions of people would change lives with you in a second. All I want you to take away from this post is that a great life starts with a great mindset. Decide what it is you truly want in life and let nothing or no one tell you that you can’t do it. Hope everyone has a great Monday and an amazing week Go get it See more

How to optimize your peri-workout nutrition and supplementation swipe @thomaswallfitness Peri-workout nutrition is simply pre/intra/post workout. How you choose to fuel your body will directly correlate to how you perform and recover from training. In this post I’ll break down some tips on how to structure your meals to optimize performance and recovery. Let’s go PRE: ... For your pre workout meal you want to prioritize your carbohydrate intake, micronutrients, and hydration. My go to pre workout meal is oatmeal( good source of complex carbs which will be longer lasting and help you through the workout) and then I top it with some mixed berries, a banana, cinnamon, and brown sugar(simple sugars which will provide a more immediate spike of energy) this meal is also filled with good sources of micronutrients to help optimize your bodies ability to perform. I will also consume 2L of water before I train because our bodies are literally made up or 60%~ water. In addition to this, I will use either a pre workout/coffee/energy drink for the additional benefit of caffeine. INTRA: At the moment I personally only consume water during my workout. I think that If you do have a long enough workout 2-3 hours+ glycogen stores may deplete and you could potentially benefit from some intra workout carbs in the form of simple sugars(sports drinks, cyclic dextrin etc.) but for average gym goer, following the pre workout guide above will give you more than enough energy to help you through your workout! POST: Quality post workout nutrition is paramount to optimal recovery! Post workout you want to also prioritize your carbohydrates along with an adequate serving of protein and micronutrients. Post workout I’ll usually have the meal shown in this post. Chicken breast, basmati rice, corn, peas, mixed veggies. This meal will give me around 40-50G of protein along with 100~ carbohydrates and is filled with high quality micronutrients. If this post helped you out be sure to drop it a like and save! If you need any help customizing your own personal nutrition and training plan send me a dm for more info! @ St. John's, Newfoundland and Labrador See more