Martin R Health and Fitness

It’s about learning to accept where you are, and enjoying the process to get where you want to be..

Quick Macro Sheet for you to download and help you understand which foods are tracked under protein, carbs, or fats.

❇️I have recently rejoined the avocado bandwagon. If you need a change from the usual oatmeal, you can try adding this in too.

🔹To take it over the top , try adding a good source of protein such as eggs/ egg whites and or Greek yogurt.

🔹How about you? what are your favorite breakfast meals?

Let me introduce myself

Hi Coach Martin here, it's been a while, so I thought it would be good to reintroduce myself. 🖐️

Fitness has been a big part of my life since I was a kid; from swimming to soccer, running. However, the opportunity to become a personal trainer came much later, after working in corporate for 10 years and deciding it was time for a career change.

Being in my early 40s now, I continue to strive to keep learning and improving. while my goals are vastly different than 20 years ago where I was more focused on bodybuilding.

Now I can say I am almost as strong and way more athletic. My joints are more resilient than they were in my 20s.

My main focus now is to be as well-rounded in my training, including strength, mobility, and conditioning.

In turn, I love helping people start their fitness goals. Whether that's helping them get stronger, improving your quality of life, or technique.

If you are looking to get back into the gym and feel confident in the foundational movements, or if you need accountability or nutrition guidance.

Reach out on my Bio for a free consult or or via DM

Custom workouts and warmups are designed based on your current movement patterns , knowledge and experience and current goals.

In person training is done at training company in Calgary. Hybrid training (in-person training with online training also available).

Only online options coming in the future.

❇️Blueberry Overnight Oats -One of my favourite breakfast recipes , with a cream cheese flavour.

If you like oatmeal and cream cheese this is a recipe you want to try.

Slide over ➡️ to see ingredients.

Macros: 285cal p: 16g c:40g f: 6g Prep:

Avocado Smoothie Bowl

Calories: 236
Protein:11g
Carbs: 33g
Fat:9g

Prep time: 10 mins

Ingredients:
-30g Avocado
-1/2 frozen medium banana
-1/2 tbsp shredded coconut flakes (unsweetened)
-70g 0% plain greek yogurt
-2% coconut water
-1/2 tbsp black chia seeds
-1/4 cup raspberries

How to:
1. Blend all ingredients except chia seeds and coconut flakes.
2. Add avocado smoothie mix to a bowl.
3. Top with raspberries and chia seeds.

Enjoy!🙂

Big shout outs to the Agatsu coaches.

Damir, Great course, Lots of great info that I can take forward with me.
Rofi, thanks for getting me prepped, and of course for introducing me to the Kettlebells.

Great weekend of learning, practicing, teaching, and challenging workouts ( that Push you mentally and physically).