Happy Canadian Thanksgiving! ūü¶É

 

While it’s time to celebrate a long Thanksgiving weekend in Canada, these four (4) tips can apply to ANY occasion:

“How to Enjoy Your Food in a Party Without Ruining Your Diet.”

1. Skip the Liquid Calories.
Soda, fruit drinks, and other juices pack a good amount of calories that could go unnoticed. If you know that a feast will be served, then you’d rather skip the drinks and save the calorie space for a yummy meal!

2. Enjoy the Food First (before Alcohol).
I know that most of the time, the host will offer you a drink the moment you step in the door. But you might want to pass until you have had something to eat for one simple reason:
When you don’t have food in your stomach, the alcohol travels straight to your bloodstream.

And when¬† your body’s alcohol levels are up, it’s easier to lose control.
Research have shown that if you drink wine before eating, you are likely to consume 25% more food during the meal!

3. One Small Serving at a Time.
You know you’ll be pleasantly asked to get more food if the host starts to see some ceramic on your plate. So it’s better to start off with a small serving, then just go for one or two more small servings if you need to.

You probably heard some people suggest to ‘use a smaller plate‘ or even ‘use a smaller fork/spoon’ so that you consume smaller portions, but let’s be honest, it doesn’t work (who uses small plates and utensils in parties, anyway?)
By consciously scooping one small serving at a time, you become mindful and YOU take control of your consumption.

4. Socialize.
Take the time to talk to socialize and talk to people. This allows you to chew your food slower, digest, and let your brain process what’s happening in your stomach.

Did you know that it takes our brains up to 20 minutes to realize that we are ‘full’ from the time we first put the spoon in our mouths?

This is because it’s not until the food is properly broken down, digested in the stomach, and absorbed in the intestines that the gut sends a feedback to the brain to say ‘stop eating.’

Follow these four (4) easy-to-do tips so that you’ll leave confident and happy, instead of sad and guilty from breaking your diet!

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“I don’t have the DISCIPLINE.”

According to a mini survey that I did last year, this was the TOP 3rd reason why people, in spite of knowing that being active and choosing to eat nutritious food is beneficial to them, do not do so.

In our day and age where information about health and fitness flourish, and personal trainers, fitness coaches, and gyms abound everywhere, obesity and non-communicable diseases still abound.

I’m sure that if I go to a room with 100 people and ask them if it is important to stay physically active and choose nutritious foods, at least 99 of them would say ‘Yes, it is!’
But people still don’t exercise regularly and over-eat more junk, and one reason they would claim is that they are not disciplined.

 

Frankly, I think it’s just a ‘dead-end’ excuse that people say to escape responsibility and taking action.

I say ‘dead-end’ because when people say…

“I don’t have the discipline to exercise.”
“I am not disciplined in my eating.”
“I can’t discipline myself to reduce stress and sleep more.”
“I’m not disciplined to stop smoking/drinking excessively.”
..etc.,

…I don’t think they expect – or want – to be disciplined at that very moment.

We don’t wake up one morning and suddenly become very disciplined.
But there are steps to take to develop self discipline every single day.

So the question to ask yourself is not,
“Am I disciplined to eat right/move more/take care of my health, etc.”

Because it’s not about whether you are disciplined or not.

>>> The better question to ask is,

“Am I willing to take consistent small steps to develop self-discipline so that I can reach my goal?”

**********

Here are the THREE (3) Secrets to Become Disciplined and Stay Fit:

1.) Clarity.
Be clear about what you want to achieve, and why you want to achieve it. Sure, you might say “I want to lose X amount of pounds” or maybe “I want to gain some muscle and look good with and without my shirt on” but this is not clear enough.

Be specific on what you want to achieve and why. And write it down on a piece of paper or your journal.

People don’t have the discipline to be fit and healthy because they don’t really know what they want. Ask yourself, “What will happen after I lose weight?” or “What are the things that I can do if I gain more muscle/get stronger?”

The answers to questions like these is what matters more than the actual #gains from exercising and eating right.

2.) Direction.
No one ever woke up one day and magically became disciplined. It takes consistent time and effort towards the right direction. Think of it as climbing¬† the stairs. You want to get on top, but you have to take one step at a time. Otherwise you’ll risk tripping, falling, or not get there at all.

Each single small step is what matters. But you have to determine the SPECIFIC path you should take to get there.

Discipline is about making these small decisions and actions a habit.

3.) Resilience.
Change will never be easy. You will face adversity. There will be challenging and tough times. What matters is not how you don’t face obstacles at all, but how you get past through them!

So expect adversity. Not everything will go as planned. But remember that getting back up EVERY TIME you fall is what develops the discipline.

**********

 

Be clear about your purpose.

Establish individual steps that you will take one at a time.

And expect adversity and realize that everything won’t go your way, but what matters is how you overcome each obstacle and continue.

 

I know that YOU already know that you need to stay active and eat nutritious foods 80% of the time so that you can live life to the full for yourself and for your loved ones.

I also know that YOU already know enough about exercising everyday and watching your diet.

So as a Coach, I’m here not to bombard you with more information about what to eat, or exercise videos, or whatnot.
But I’m here to guide you and coach you through these three secrets to get disciplined, so that you can crush your #fitnessjourney and be your finest self.

I don’t just give my clients workout programs to follow. That’s the easy part. It’s easy to do, and it’s easy to miss.

What I do is I provide CLARITY in purpose, direction, and motivation to be resilient. Because with clarity comes power.

If you’re someone who have tried so many things to improve your health and fitness, but nothing seems to work. Or you think you just need someone to guide you by the hand to finally develop the discipline, simply answer the short form below and we’ll see how we can team up so that you can develop the discipline to achieve your goals and more:

Like any other busy family living in Toronto, my wife and I were finding it tough to prepare nutritious, home-cooked meals every week that we won’t find boring and repetitive. Add to that our toddler who’s seems to start eating as much as we do!

So we were looking and asking around for options. We tried buying food from small Filipino restaurants/catering service for a few weeks, but realized soon enough that they serve the same meals every week, which tend to be fatty, salty, or both (don’t get me wrong, they were yummy!).

Then a friend gladly referred my wife to a farm-to-table service by Good Food, Canada and what they do is they send fresh ingredients every week based on recipes that you choose to make delicious, five-star meals at home.

To be honest, we were hesitant at first because the recipes were unfamiliar to us, and we weren’t sure if the servings will be good enough, especially for the very affordable cost per week. I thought high-quality, fresh ingredients that are used to make premium recipes would cost more!

But we gave it a try for a week, and they truly delivered! (pun intended)

basil-delicious-food-459469.jpg

I was really impressed when I opened our first box and saw how they carefully packaged each ingredient, labelled them, and portioned each one to the EXACT amount we would need for cooking!

This made it a ton easier to prepare and cook each meal, and we were able to save time for other things we have to do through the day.

Preparing the ingredients this way reduces food waste as well, because we get to use ALL of the prepared ingredients for each recipe.

What I like personally is how each recipe shows the approximate calorie content of each serving! So if you are overwhelmed about counting calories in each meal, this is definitely right for you!

The estimated time to prepare and cook each recipe is also indicated in the professionally printed recipe cards so you can plan other things-to-do around your cook time.

Each recipe is curated by their team of chefs, and the well-balanced, healthy ingredients are portioned out for easy cooking. These raw and fresh ingredients can last for over a week if refrigerated after unboxing. I was worried that no one would be home to receive our first box, but I was happy to see that the package had insulated liners and biodegradable ice packs to make sure that the ingredients stay fresh in the box for 24 to 48 hours. Each and every food container were recyclable, so literally nothing goes to waste!

Cooking with Good Food ingredients was a different, fun experience. Trying out new recipes is definitely exciting for me, and knowing that I can cook with these five-star ingredients in 20 to 40 minutes make me feel like a Master Chef in the kitchen! What a way to impress the family!

*****

In terms of getting fit and healthy, I know that nutrition is the TOUGHEST part. Whether you want to lose weight, gain muscle, or just improve your everyday performance, what you eat plays a big role in how and when you reach your goals!

Getting a farm-to-table premium service from Good Food may be the answer to make your calorie management easier, doable and consistent.
Their ingredients fresh from the farm are nutritious and well-balanced so that you can enjoy a healthy, home-cooked meal without worrying about counting calories.

You don’t need to be an experienced Cook to put together and prepare these sumptuous recipes, but cooking their five-star ingredients and recipes will make you feel like an Expert Chef!

Each subscription is good for one week and you can select how many meals and servings you want each week. You can “skip” weeks if you have other food plans or if you’re going away, so your budget remains flexible and manageable as well. There are vegetarian options, too, and I like how they all have balanced protein, carbs and fats.

I can’t keep telling you how tasty the food was, but what I can do is give you a $40.00 off on your first order and try it out for yourself!

The cut-off for each subscription is Wednesday, and each box arrives on a Monday.

If you are someone who wants to eat exciting, easy to prepare, and yummy meals made from fresh ingredients that are well-balanced and nutritious so that you can save time for more important stuff and not worry about counting calories, then take this offer to get $40.00 off on your first box by clicking HERE.

 

Let me know how it goes!

I mentioned a couple of days ago (my post here) that the Online Trainers Academy will be opening its doors again soon to a new batch of students.

How much does it cost to be Online Trainer Certified?
I know that Personal Trainers often have a tight budget simply because of the way our paycheck is laid out. So asking “How much does it cost?” is important, but a better question is “How much will I gain?”

So I won’t just tell you how much it costs, but I also want to show you what you can get form being Online Trainer Certified.

Here’s a straightforward breakdown for you:
Total investment into the Online Trainer Academy is $1,799 USD with payment plans available.

Hold on to your seat!

This is the total cost if you register on September 6, 2018.
You can save $200 USD if you register for the early bird list here.  The early bird registration will be available only on September 4 -5, 2018. After that, the full price applies.
Both early bird and regular registrants have payment plans available. You can read more here.

Full Disclosure:
If you haven’t read my post a couple days ago, I mentioned that I started off with the 1k extra program before it became the Online Trainers Academy (OTA).¬†1k extra was a lot less expensive than the OTA. My son was born around the time OTA was launched so I didn’t join the course right then. As a new parent, my budget was also feeling tighter and part of the reason I didn’t join immediately was the expenses. I also got comfortable with the way I was currently running my Online coaching business from what I learned in 1k extra. I had an average of 3 online clients back then.

I watched on the sidelines, reading about OTA graduates and their testimonies. (You can watch more testimonies here). I saw how the graduates were really changed in their thinking and the way they operate, and I was intrigued. I thought the OTA would just have been the same as 1k extra.
It obviously wasn’t. 1k extra didn’t have the textbooks, worksheet, scripts, coaching support, and other helpful, spoon-fed materials that I would need to scale my online training.

The year my son turned one,¬† I decided it was time to scale my online coaching business. I can’t stay too long at the gym anymore – I want to spend more time with my family.
I can’t even wake up too early for the gym – I was already awake 2 to 3 times every night!

Thankfully because I did the 1k extra, I only had to pay for the OTA textbook to upgrade. It really felt like a big thorn was pulled out from my chest! But in all honesty, I was prepared to pay the full price back then. I would have paid for the full price, because I knew the OTA had something that could help me scale my business.

And through the textbooks, scripts, and other materials from the OTA, my online clients tripled in number in less than two months after finishing the course. For my price point, that meant an extra $9k in a year through my online clients (I can buy tons of diapers for my son!). That is, if I stopped growing my business and don’t train any more additional online clients.

The OTA taught me not just how to train clients online – I also learned how to attract prospects, keep existing clients, promote, and grow my online business.

The cost for the OTA would have emptied my wallet, but if you put in the time, work, and effort into online training, the return is exponential. 

If my story doesn’t convince you,¬†you can watch more testimonies here

If it does, don’t miss the chance. The pre-sale list to save $200 is only until Sept. 5. Register now by clicking here.

 

Yesterday, I’ve shared about my journey from Personal Trainer to Online Trainer which enabled me to reach more people, help more clients, and earn more money.
(If you haven’t read it yet, click here)

I thought I’d quickly share with you what Online Training is all about, and why it can be a profitable business in the Fitness Industry.

The Online Trainer Academy is a comprehensive certification program designed to show fitness professionals like you how to build and and grow an online training business for more income and freedom in a smart and strategic way.

The course will teach you exactly how to build, run and grow your own successful online training business, even if you are starting from scratch! Best of all, it will be a business that you have total control over and can ‚Äėramp up‚Äô whenever you want.

Mind you, the OTA isn’t a useless get-rich-overnight scam.

I have put in a lot of extra time, work, and effort when I was starting my Online Training business. Now, I am ‘reaping what I have sown’ while I continuously grow my Online Training company.

What you’ll get from the OTA is an in-depth collection of materials that have been¬†meticulously developed with input from 23 professional online trainers, marketers and business owners.

If you’re tired of chasing tips and tricks and feel energized by the idea of finally learning everything you need to know to build your own profitable online training business and want a certification to prove it, the Online Trainer Academy is for you.

Read this:
When you put in the work you will reap the rewards: a business of your design and the freedom that comes with it ‚Äď whatever that freedom means to you.

Of course, work still has to be done. Time has to be spent. But a decision has to be made whether you would want to cluelessly go about it, or get it right the first time.

Here are more testimonials from Trainers around the world who are now Online Trainer Certified:

Read the testimonials here

 

 

In this post, I will share a short story about how I became an Online Trainer, how it helped me gain CONTROL and FREEDOM in my career, a Big Announcement for Personal Trainers, and a Bonus at the end.
**********

I have been in the Fitness Industry for over 10 years, and a Master Trainer at a commercial gym for 5. It’s been a fun and exciting career motivating people to improve and helping them reach their health and fitness goals. If you are a Personal Trainer yourself, you’ll know how rewarding it is to see your client do that one more set, or push themselves for one last rep then they feel good and ‘pumped up’ after. Each session with good clients is gratifying and you just feel motivated to guide them on their fitness journey, right?

But let’s admit it, it’s terribly tiring.

I know because when I was starting out as a Personal Trainer, I have worked as early as 5:30am (that is, I was IN THE GYM by 5:30am) and finished training clients as late as 9:30pm.
I have had clients who literally just dragged themselves through the gym doors and despised every minute of working out with me.
Gym managers have manipulated the schedule and ‘availability’ I provided so I had to change my personal plans just to be at the gym.
I have sacrificed time, energy, and money to be at the gym for a new client just to find out that the client is not showing up.

You may or may not have experienced the stuff I mentioned, but I did it simply because I NEEDED to train clients to EARN MONEY.¬† Let’s get real – no matter how rewarding our career is, at the end of the day, we need money. And most Personal Trainers are paid only when they train people. No clients, no training, no money.
I felt trapped. I make my personal schedule with my clients’ schedule in mind. At one point, I was training 2 dozen clients in a week and had to confirm every single session before I can make plans. If I want to go home early to have dinner with my family, I get nothing. If I don’t take the 5:30am client, I get nothing.

I got stuck in the ‘gym rat race.’

Thankfully, I stumbled upon Jonathan Goodman, the founder of the Online Trainers Academy (OTA), before he even started the company. I can say that he is one of the most genuine, straightforward, and just plain honest public figure that I know of. He’s truly a man of integrity. And a few years ago, he started a beta-course called 1k extra with the goal of helping trainers like me earn $1,000 extra from training people online. I did the 1k extra and had three of my in-person clients convert to online on my first month.

What a relief!

As a Personal Trainer starting out in Toronto, I was being paid a measly $7.50 CDN for every half hour of training. The money I earn was limited to the amount of half-hours I can commit for the gym. I was newly married at that time and my wife and I were planning to have a child, so I needed the extra income.
The 1k extra did give me a room to breathe in terms of expenses. Instead of giving up to 80% of what my clients pay to the gym, I get paid the full price for training clients online without the hassle of scheduling, commuting through the snow, and working in a busy commercial gym.

The 1k extra course grew into becoming THE Online Trainers Academy where future online trainers get a textbook, scripts, worksheet, coaching support, and everything else they need to earn more than $1,000 through Online Training. My son was born during that same year the OTA¬†launched so I missed joining the course. It took me another year to finally join the OTA , finish the exam and become “Online Trainer Certified.”

I wish I got certified sooner.

Because through the OTA, I was able to scale up my Online training business, reach more people, train more online clients, and of course, earn more money.
I got promoted to be Master Trainer at my gym somewhere along those years, but now I have CONTROL over my schedule. I am not pressured to work too late at the gym just for that small slice of the pie. I have the FREEDOM to choose who to train with, and respectfully say ‘No’ to people who are uncommitted.

Building up my Online Training business did take a lot of work. One good thing about being a Trainer at a gym and having a ‘split shift’ (morning and evening because no one trains at 12nn to 4pm) is that I was able to use the spare time to work on my business. The course was also pricey especially for a new parent like me, but the ‘return of investment’ came as soon as I sent workouts to my new Online clients.

It took a lot of grind, and I had to make a big investment decision, but everything was worth it.

And I am writing this to SHARE with you this one-of-a-kind opportunity to reach more people, train online clients, and earn more money so that you can gain back the CONTROL and FREEDOM in your career.

Here’s the Big Announcement for Personal Trainers:
“The Online Trainer Academy is opening its doors to a new batch of students soon! Space is limited and registration will close after spots are filled, so don’t miss out!”

The OTA doors will open again on September 6, 2018 but you can get on the pre-sale list starting TODAY until that date, and get $200.00 off the price.

Whether you are a Trainer who is just starting out, or you have been in the industry for years, and you don’t want to get stuck in the ‘gym rat race’ then don’t miss this chance.

You can read more information about the Online Trainer Academy, and sign-up for the pre-sale list with the $200.00 discount through the link below:

<<< Become Online Trainer Certified NOW >>> 

BONUS:
Here’s what I really liked about being an OTC. Working as a Trainer in a commercial gym, I am required to renew my PT Certification by finishing a continuing education course (CEC). You and I both know that the Fitness Industry is filled with tons of useless ‘educational’ stuff for Fitness Professionals (think of ‘Magic Resistance band specialization’ or ‘Breathing mechanics for core control’… you name it.) so I was really glad that OTA was a recognized CEC!
If you need to renew your certification and are looking for a CEC, I’m telling you that this is the best one out there. Even if you have already taken a CEC, the points can be transferred to next year’s, but be sure to confirm with your organization.

I’ve said enough…

<<< Become Online Trainer Certified NOW >>> 

 

I went overboard with my calorie intake yesterday.

 

It was only my second time celebrating one more special day in a year apart from my birthday, Christmas and New Year. Growing up, Father’s Day was a simple time to get together as a family, have a nice Sunday lunch and appreciate having an awesome Dad in our midst. My wife’s family is big in celebrations and traditions, which is not a bad thing at all. She literally prepared a feast yesterday!

My wife, toddler and I had a ‘Surf and Turf’ for lunch, and we had a few relatives and friends come over for dinner with lasagna, pizza, ribs, and everyone’s favorite ‘tuxedo cake.’
After dinner I had a few minutes of time to myself (because I didn’t have to wash the dishes as usual) and decided to log in my intake using the app MyFitnessPal. Lo and behold, I ate 788 calories more than my daily allowance!
The whole point why I’m sharing this to you is to show that it happens to ALL of us.
It’s easy to over-eat calories and go overboard our daily allowances.
But it’s not the end of the world.¬†
Here are THREE (3) things we can all learn from eating and celebrating on special days:
1) Live First, Count Later. 
I didn’t restrict myself to eating only 3200 calories (my current daily allowance with physical activity) yesterday. The first thing in my agenda was to spend time with family and have fun with them at the table. I believe that getting fitter and healthier through exercise and healthy eating is meant to improve our lives, and not overcome it.
Everyday in social media you’ll see a ‘fitness guru’¬†with 6-pack abs working out 7 days a week and eating only carrots and kale. How does their life outside of Instagram and Facebook look like? How is their social relationships? These people basically work and live in the gym. Sure, it’s good to be inspired by them but people like you and I have our own lives to live.
If you have a party coming up, go for it. If you’re too stressed out from work and you tend to stress-eat, let it be. My point is to not the restrictions in your “Fitness Journey” affect whatever is happening in your life. Let life happen.

“Getting fitter and healthier through exercise and healthy eating is meant to improve our lives, and not overcome it.”

2) You Won’t Know Until You Count.¬†
I still did count my calories AFTER I knew that I probably ate a lot than I need to fuel my body. And it does not matter. I didn’t count my calories to bring myself down and feel bad after. I only counted for ONE PURPOSE:¬†Awareness.
After logging in the estimates of what I consumed, I had an idea that I ate almost 800 (I probably under-estimated) extra calories than my daily allowance! It’s a big number, but I also know that I keep an average of 300 calorie deficit on¬†most days¬†because I’m currently trying to cut down. This means that my WEEKLY caloric allowance is still on point. I have dropped over 15 lbs. the past three months and I know that one day of going overboard won’t get me off-track. There’s no pressure. I didn’t stress about restricting myself to a certain number.
Know your numbers daily AND weekly. If you do, you don’t have to put the pressure on yourself every single day to maintain your daily allowance. Does it mean you have to count everyday? No. But at least do it ONCE to get an idea of how much calories you really eat on an average day.
One more thing, I don’t care if you say ‘I already eat healthy‘ or¬†‘I don’t eat too much‘ — healthy foods doesn’t always mean less calories. Less food volume doesn’t always equate to fewer calories.
Here’s what I mean: two handful of strawberries have less calories than a scoop of ice cream. Almonds are considered to be a healthy snack, but a fist size (100g) would already contain 575 calories.
Main point: if you haven’t counted calories yet or haven’t done it for more than 6 months, do it at least once starting now.

“Healthy foods doesn’t always mean less calories. Less food volume doesn’t always equate to fewer calories.”

3) Food with Purpose.
I honestly can’t remember the last time I had lasagna before yesterday. Pizza, maybe 3 to 4 weeks ago. Those sumptuous, fall-off-the bone¬† ribs, probably a month or so.
For me, I look at these types of foods as “special”: They are specially more flavorful and they specially have more calories, so they are meant to be eaten only on special occasions!
The problem with most people nowadays is that our consumer-culture makes ANY kind of food readily available to us, and everyone can be an instant “foodie.” I think this is what takes away the “special-ness” of certain food items, it is easy to have these special foods take over what is supposed to be healthy, wholesome, staple foods in our regular diets.¬†Are you following where I’m getting at?

Believe me, I have met a young female gym member recently who confessed that she eats chocolate cake for breakfast every single day. I have also met a guy in his 50’s who snacks on deep fried prawns almost every night. I have nothing against these types of foods. I eat them myself! But not treating them as ‘special’ foods and instead making them part of your regular diet won’t do any help.

 

Think about all the food and drinks present in your daily diet. List them down on a piece of paper. Then see if each item is specially flavorful and calorific and could be dedicated for special occasions. The rest should be nutritious, wholesome foods that you eat to fuel your body properly everyday.

“Some Foods are¬†specially more flavorful and they specially have more calories, so they are meant to be eaten only on special occasions!”

Looking at food and how it plays a part in our lives will take away the stress of not keeping up with your calories and macros, and removes the fear of gaining extra pounds the day after.

 

What do you think? Let me know in the comments below!