MPC Fitness App

MPC Fitness is tailored to you. These days, searching for the right health & fitness information can be overwhelming. MPC Fitness provides training material tailored for your fitness goals.

We wanted to help as many people as possible. Get Better Results, Faster.
📲 Fitness & Nutrition Coach At Your Fingertips. ⬇️

Operating as usual

10/29/2021

The problem is, you want your core to look great & be strong as well.

Often over looked most people just do crunches , but you have three abdominal muscle groups that make up your core

They are your inner, middle and outer core muscles.

Here are 3 simple but effective exercises you can try at home to improve all three.

1️⃣ Toe Touches: these can be done weighted or not. The idea is to try and only contract the core while completing the crunch
2️⃣Russian twists- this exercise really targets the obliques along with other supporting muscles.
3️⃣ V-sit ups with weight- these are the most difficult out of the three start by doing these with your legs extended and in a straddle position.

Getting the core you want is a combination of strengthening and stabilizing. Nutrition and a well balanced training plan are important as well.

Try all three of these exercises and let me know what you think :)

10/25/2021

Add this 1 Thing to Your Home Workout to build strength; it’s Legit Useful as Heck!💪

Limited equipment at home is one of the biggest things that can hold you back from accomplishing your fitness goals,

Often over looked people try to solve this by buying heavier weights , but that might not be the case…

Heres a Tip to help you Increase your strength without adding weight.

The method is an ISOMETRIC contraction;

Simply put, an isometric exercise is one that involves muscle engagement without movement. Instead, you pick one position and hold it. For example, in a plank or wall sit, the muscles are working, but not actively changing lengths.

Iso’s are difficult and yield great results on their own, but paired with other forms of exercise are best for variety.

Here’s 2 ways you can do your isometrics.

☝️.Holding the Iso a single time duration 30sec-3minutes for 3 sets is the most common.

✌️.Iso interval holds , repetitively holding for a quicker duration at a specific point in the movement. For example” 1/2 way down in a push up for 15 seconds x 5 reps”

The body gets used to the same types of exercise and training

To keep progressing muscle confusion is key every 4-8 weeks depending on the goal

Implement Isometrics and these steps and you’ll be way closer to building up your strength and reaching your goals.

10/14/2021

The TRUTH about Remote Personal Training & Wellness Coaching

Your a highly motivated exercise enthusiast , so you know if you just had the right guidance you could be successful training at home.

One of the BIGGEST things to help you succeed is accountability and making sure your on the right track.

Truthfully there are a lot of great trainers and coaches out there. But what about if you have a pre existing injury , chronic pain or are rehabbing from an injury?

More importantly ; what if your new to training and are not competent with any of the exercises?

I recently had a few clients who started training with me after getting injured following a previous remote training program.

Because as a coach I can’t fully assess the client in person it can be more difficult.

Luckily we usually start out clients out on some basic single joint exercises that are specifically for increasing stability and balance in the body.

If your structurally sound, you can automatically lift more; this makes training some of the bigger lifts on your own , safer!

When working with an online coach its important to be upfront with your workout experience and injury history. My client rick had a bummed knee we were able to get the joint reenforced and functioning well so we could get back up to full strength

Rick wanted to lose 10 lbs and be able to squat 185lbs for 10 reps with great form. We were able to reach these goals in a 10 week period.

Are you struggling to reach any fitness goals? Ad a flex 💪 below 👇

10/11/2021

4 Things You Can Do “To Get Back On Track “ After A Holiday Weekend Or Week👀

As an online fitness coach I often get asked the best way to get back on track. What do I need to do in order to get exactly where I was a week ago without hating the process?

Its ok to go off track from time to time, infact its normal and expected. Sometimes you’ve made great progress and it feels like a larger set back to go completely off your diet for a few days.

A couple things you can do to help you feel a bit better and get you back on track :

1.Make sure your water consumption is back up; drinking a lot of water and being hydrated is so simple people forget. Getting back to 3-4L a day is a great way to help your body function properly.

2.Get back to the gym; even if you’ve been off for a week and your energy is low , something is better than nothing. 30minute cardio or weight session can get you back up to a full workout in no time.

3.Getting back to your regular eating schedule , or at least small frequent meals throughout the day is helpful to get your body back on track. Sometimes fasting is also a good option depending on the situation. Giving your digestion a bit of a break once in a while can be good for the body.

4.Connect with your support system. That could be a workout buddy a coach , or even a loved one. Talking with them can give you the support and motivation your lacking.

Have you gone off track recently? Hope some of these things above help.

4 Things You Can Do “To Get Back On Track “ After A Holiday Weekend Or Week👀

As an online fitness coach I often get asked the best way to get back on track. What do I need to do in order to get exactly where I was a week ago without hating the process?

Its ok to go off track from time to time, infact its normal and expected. Sometimes you’ve made great progress and it feels like a larger set back to go completely off your diet for a few days.

A couple things you can do to help you feel a bit better and get you back on track :

1.Make sure your water consumption is back up; drinking a lot of water and being hydrated is so simple people forget. Getting back to 3-4L a day is a great way to help your body function properly.

2.Get back to the gym; even if you’ve been off for a week and your energy is low , something is better than nothing. 30minute cardio or weight session can get you back up to a full workout in no time.

3.Getting back to your regular eating schedule , or at least small frequent meals throughout the day is helpful to get your body back on track. Sometimes fasting is also a good option depending on the situation. Giving your digestion a bit of a break once in a while can be good for the body.

4.Connect with your support system. That could be a workout buddy a coach , or even a loved one. Talking with them can give you the support and motivation your lacking.

Have you gone off track recently? Hope some of these things above help.

Photos from MPC Fitness App's post 10/10/2021

HAPPY THANKSGIVING TO YOU AND YOUR FAMILY FROM MPC FITNESS!

Enjoy your holiday with your friends and family

enjoy your thanksgiving dinner guilt free

Give this quick workout a try, use dumbbells or cans of soup or hands for resistance.

We hope your Turkey was huge, DM us with any questions or concerns.

#thanksgiving #turkeydinner #workout #fitness

09/24/2021

FREE 14 DAY LEAN & FIT CHALLENGE

I’m running a free 14 day challenge to start off the fall with a bang💥

why not start off the Fall as part of a community that wants to support you and push you to be the best that you can be !

that way you’ll be down 2-10 pounds by mid October!

are you ready to learn all of my ninja tricks that gets my current clients such awesome results!?

I’m only accepting 20 spots Max!

Please fill in the application form: https://forms.gle/kzjmanSnmPkgWoXh6

Or DM for Details

Much love and respect

Coach Mav

FREE 14 DAY LEAN & FIT CHALLENGE

I’m running a free 14 day challenge to start off the fall with a bang💥

why not start off the Fall as part of a community that wants to support you and push you to be the best that you can be !

that way you’ll be down 2-10 pounds by mid October!

are you ready to learn all of my ninja tricks that gets my current clients such awesome results!?

I’m only accepting 20 spots Max!

Please fill in the application form: https://forms.gle/kzjmanSnmPkgWoXh6

Or DM for Details

Much love and respect

Coach Mav

09/22/2021

My clients MUST have Resilience before I work with them 🙆🏻‍♂️

The reason why this is so important is that there tend to be more than one or two things that decline results.

It's no secret the quickest way to your goal is a straight line...

But getting there is rarely a straight line; When I’m doing the consultation as I start to go in-depth with the client it tends to reveal other issues the client was not aware of.

During the evaluation, I record all the information so that I can go through everything with my team to ensure the client is getting everything they need to reach their goals.

Things like Poor sleep, Diet, Lack of water and Nutrients, Training too Intensely or too often and possible hormone issues are things that are often overlooked. 

Without your hormones functioning correctly, no matter how hard you work out results will be minimal.

Something like poor sleeping habits can throw hormones off after a prolonged time period.
We have some pretty good workout protocols that actually help to balance out cortisol which is a hormone you need to fire during the day but not at night so you can sleep. 

Research shows athletes who over train had higher levels of cortisol thus body fat, and were more depressed.

It might take a little bit of trial and error to figure out what your body needs exactly to gain optimal results, but once all the bases are covered it's much easier to achieve your goal and maintain.

Do you feel like you've failed? or
Are you training your butt off and seeing minimal results?

#mpcfitnessapp #onlinecoaching #girls #womenshealth #fitness #workout

My clients MUST have Resilience before I work with them 🙆🏻‍♂️

The reason why this is so important is that there tend to be more than one or two things that decline results.

It's no secret the quickest way to your goal is a straight line...

But getting there is rarely a straight line; When I’m doing the consultation as I start to go in-depth with the client it tends to reveal other issues the client was not aware of.

During the evaluation, I record all the information so that I can go through everything with my team to ensure the client is getting everything they need to reach their goals.

Things like Poor sleep, Diet, Lack of water and Nutrients, Training too Intensely or too often and possible hormone issues are things that are often overlooked. 

Without your hormones functioning correctly, no matter how hard you work out results will be minimal.

Something like poor sleeping habits can throw hormones off after a prolonged time period.
We have some pretty good workout protocols that actually help to balance out cortisol which is a hormone you need to fire during the day but not at night so you can sleep. 

Research shows athletes who over train had higher levels of cortisol thus body fat, and were more depressed.

It might take a little bit of trial and error to figure out what your body needs exactly to gain optimal results, but once all the bases are covered it's much easier to achieve your goal and maintain.

Do you feel like you've failed? or
Are you training your butt off and seeing minimal results?

#mpcfitnessapp #onlinecoaching #girls #womenshealth #fitness #workout

09/20/2021

5 steps➡️ back on track after cheating on your diet😤

We have all been there, we have a weekend out with the girls or the guys. could even be a family event.Whatever it is, we have all been faced with that tough choice, eat clean or cheat…

You choose to cheat because you deserve it and are having great time and it has been a long time since you all have been in one location together.

After the weekend concludes you end up feeling like sh*t because of all the food and drinks you had the last few days.Now you are mad at yourself because it was a cheat weekend. This is causing you to feel stressed, unmotivated to eat clean. Now every time you think about making that healthy meal or snack, but you can’t..

I want you to know what this is a very common feeling to have when trying to change your diet and lifestyle. A lot of my clients message me about this..

So let me give you 5 simple steps I give to all my clients to keep them on track.
1. Take Action. ✅
One of the hardest parts of getting back on track is physically getting up and putting in the work. Start small action:
➕Drink a glass of water to start towards the water goal, consistent good water consumption helps with weight loss and improved body function.
➕You could even start with a 12-16hr "fast".

2. Be sure to get on your supplements.✅
➕Its no secret we cant get everything we need from our food these days, thats why supplementation is important.
➕a great multi can help provide your body with the nutrients it needs and fish oils are the best supplement on the market can help with weight-loss , inflammation and much more.

3. Writing down your top 3 fitness goals often✅
➕ Affirmations can rejuvenate your confidence and keep you going strong.
➕Write down your goals anytime you fall off , lose confidence or start+End your day.

4. Shorten your workouts ✅
➕ consistency is key , if your lacking time you can still get your workout in with short intense training session.

5. Improve your Accountability ✅
➕Having someone that can set you up for success is huge. The right fitness and nutrition plan goes along way. “Guess work” can slow you down.
➕ Even if you have a Pro check in once a week makes for steady

5 steps➡️ back on track after cheating on your diet😤

We have all been there, we have a weekend out with the girls or the guys. could even be a family event.Whatever it is, we have all been faced with that tough choice, eat clean or cheat…

You choose to cheat because you deserve it and are having great time and it has been a long time since you all have been in one location together.

After the weekend concludes you end up feeling like sh*t because of all the food and drinks you had the last few days.Now you are mad at yourself because it was a cheat weekend. This is causing you to feel stressed, unmotivated to eat clean. Now every time you think about making that healthy meal or snack, but you can’t..

I want you to know what this is a very common feeling to have when trying to change your diet and lifestyle. A lot of my clients message me about this..

So let me give you 5 simple steps I give to all my clients to keep them on track.
1. Take Action. ✅
One of the hardest parts of getting back on track is physically getting up and putting in the work. Start small action:
➕Drink a glass of water to start towards the water goal, consistent good water consumption helps with weight loss and improved body function.
➕You could even start with a 12-16hr "fast".

2. Be sure to get on your supplements.✅
➕Its no secret we cant get everything we need from our food these days, thats why supplementation is important.
➕a great multi can help provide your body with the nutrients it needs and fish oils are the best supplement on the market can help with weight-loss , inflammation and much more.

3. Writing down your top 3 fitness goals often✅
➕ Affirmations can rejuvenate your confidence and keep you going strong.
➕Write down your goals anytime you fall off , lose confidence or start+End your day.

4. Shorten your workouts ✅
➕ consistency is key , if your lacking time you can still get your workout in with short intense training session.

5. Improve your Accountability ✅
➕Having someone that can set you up for success is huge. The right fitness and nutrition plan goes along way. “Guess work” can slow you down.
➕ Even if you have a Pro check in once a week makes for steady

09/17/2021

Long-distance Cardio VS Sprint Training 🥵😮‍💨

One of my favourite questions when it comes to cardio for fighters is which is the best method?

Should you do long-distance runs for endurance to last the length of the fight, or should you run sprints to improve conditioning?

The answer is both but it’s not clear cut, let me explain..

To Explode and recover fast you need to deeply Activate The aerobic energy systems while having the ability to Buffer Lactic acid. To have long-lasting endurance which is also needed you need to determine the type of endurance that the training will target that will yield the best results.

Training high-intensity exercise endurance also improves your Long slow distance endurance, but training too much long slow distance actually reduces your High-intensity endurance.

😑Long-Distance Training- Con

Long-distance training can sometimes be tough on your joints and depending on your sport reduce high-intensity endurance; the ability to manage high power outputs and recovery quickly.

😀Long-Distance Training- Pro

This is a great method to use for active rest, to improve the psychology of the athlete with visualization and also improve and maintain cardiovascular and lung capacity.

😑Sprint/High-intensity Endurance Con:

Uncomfortable and taxing on the body; painful even, if you only training max anaerobic capacity you won’t have the endurance for later in the fight or your sport depending on the athlete.

😀Sprint/High-Intensity Endurance Pro:

If you’ve got the right intensity related to your sport, this method also improves long-distance training as well. It's known to improve hormones and body composition and of course overall endurance.

It's important to note that many combative athletes use Long distance training for its mental and physical improvements, but anaerobic athletes who rely on consistent power outputs should avoid this type of training and use other strategies that are of higher intensity that enhance performance!

Whether you're an athlete or not, which type of endurance training do you do?

Long-distance Cardio VS Sprint Training 🥵😮‍💨

One of my favourite questions when it comes to cardio for fighters is which is the best method?

Should you do long-distance runs for endurance to last the length of the fight, or should you run sprints to improve conditioning?

The answer is both but it’s not clear cut, let me explain..

To Explode and recover fast you need to deeply Activate The aerobic energy systems while having the ability to Buffer Lactic acid. To have long-lasting endurance which is also needed you need to determine the type of endurance that the training will target that will yield the best results.

Training high-intensity exercise endurance also improves your Long slow distance endurance, but training too much long slow distance actually reduces your High-intensity endurance.

😑Long-Distance Training- Con

Long-distance training can sometimes be tough on your joints and depending on your sport reduce high-intensity endurance; the ability to manage high power outputs and recovery quickly.

😀Long-Distance Training- Pro

This is a great method to use for active rest, to improve the psychology of the athlete with visualization and also improve and maintain cardiovascular and lung capacity.

😑Sprint/High-intensity Endurance Con:

Uncomfortable and taxing on the body; painful even, if you only training max anaerobic capacity you won’t have the endurance for later in the fight or your sport depending on the athlete.

😀Sprint/High-Intensity Endurance Pro:

If you’ve got the right intensity related to your sport, this method also improves long-distance training as well. It's known to improve hormones and body composition and of course overall endurance.

It's important to note that many combative athletes use Long distance training for its mental and physical improvements, but anaerobic athletes who rely on consistent power outputs should avoid this type of training and use other strategies that are of higher intensity that enhance performance!

Whether you're an athlete or not, which type of endurance training do you do?

MPC Fitness App: Tailored for You.

MPC Fitness provides training material tailored for your fitness goals. We wanted to help as many people as possible. We developed the app for athletes, fighters and everyone else who wants to take their fitness seriously. It’s about helping people to reach their goals.

Fitness Programs at Your Fingertips

Our elite trainers upload your workout & meal plans to your app for easy tracking. Many people start a workout or meal plan without any guidance, direction or tracking of results, leading to burnout after 1-3 weeks.

Meal Plans & Nutrition

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5041 Fairview St
Burlington, ON
L7L 4W8

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm
Saturday 9am - 9pm
Sunday 9am - 9pm
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