Shane Kokas - Fitness Page

Most of us are taught that comparing ourselves to others, is the trap to avoid.

But comparing yourself to a younger, leaner, stronger version of you can be just as destructive and it's sneakier, because it can feel like self-improvement.

“What if comparing myself today, to my past self, actually makes me feel worse?” It’s a great question. This came up during a discussion on focusing less on others and more on ourselves, because the “Comparison Trap" is

Back at it — slowly.
I keep being reminded that “people don’t just bounce back from life support”. 😅

We’re here building strong bodies that have something to fight with (because we now know… life changes fast). Thanks again for all the love and support. ♥️

Now that I have some capacity to do this without breaking down, feeling completely overwhelmed with love, crying over every nice gesture and support — I want to update my community.

Over 2 weeks ago I was admitted to hospital with COVID & pneumonia, following 14 days in hospital with full respiratory failure.

My oxygen levels dropped to 50% in a shockingly short time. I’m lucky to have no organ failure or brain damage. The medical team still doesn’t understand that part.

I was rushed into the ICU where they made the call to put me on life support. They gave it a 50% chance of me surviving the upcoming procedure but I wasn’t surviving without it. So, I fought.

One of the things I’ll never forget is losing access to my voice. Not being able to communicate a single thought, feeling, need, fear or even laughter. Completely silent inside a body that was fighting. I will never take my voice for granted again.

There’s a character I grew up with — Buffy Summers, who dies and has to claw her way out of her own grave to return to the living. I always appreciated that image.

Coming back isn’t clean.
It’s exhausting and heavy and disconnecting.
But I’m here. And that means something.

My body fought back because it had something to fight with. Years of strength training gave me a foundation when it mattered the most.

You can do “everything right” and still face something terrifying. But the strength you build every day — every rep, it shows up when you need it most. It did for me.

If you’re going through something right now.
If you don’t think you’re strong enough, if it feels too much… I don’t know really what to say, but I know it probably won’t be easy.
It will probably hurt.
And I do know it would be a damn shame not to try to dig yourself out.

I didn’t fight this hard to come back to an ordinary life. Something spectacular is coming. Remember, we have a short time here.

Thank you to my partner, Matt, who drove me back to the hospital that night and saved my life, along with the incredible team at Sturgeon Hospital, thank you.

Hope to see you all again real soon IRL & on the gym floor.
XO

Garry started training with me in 2012. He was 57, dealing with a condition affecting his balance and wasn’t sure what his body was still capable of.

He just turned 71.
14 years later he’s still showing up, still getting stronger and still offsetting his conditions symptoms.

He moves better and is more independent than most people half his age.

This is what consistency actually looks like.

Hey there! Happy Saturday!

Letting ya know, I put together a free guide for anyone who’s been thinking about getting started — but isn’t sure where to begin.

5 things I tell almost every new client over 55 before we start training together. The things that make the first few weeks safer, less overwhelming, and honestly a lot more enjoyable.

If you’ve been on the fence or you know someone who has — this is a good place to start.

Free download: https://lnkd.in/gyRPqJWj

New year. New space. New chapter.

This marks a new era in my 15-year career, with exciting new endeavors quietly taking shape as 2026 comes into view.

Same values. Same commitment.

This has always been about showing up, doing the work and building something that lasts.

For my clients, it's choosing consistency over convenience. For me, it's continuing to evolve without losing what matters.

We're still here.
Still doing the work.
Still moving forward — together.

If you’re stepping into something new this year, even when it feels uncomfortable, TRUST IT.

Your strength. Your story. Every rep matters.

And turns out 15 years later…. maybe this is a “real job” after all. 😜

Finishing a crazy couple, yet fulfilling days with clients and with holidays coming up, I know we’re feeling the pressure. 🫨🎄

Pressure to stay perfect with your routine.
Pressure to “make up” for meals.
Pressure to “earn” your treats.

So I’m jumping on here tonight to remind you:

💪🏻Get your workouts in when you can.
🤸🏼‍♀️Move your body in ways that feel good.
🍭And then enjoy the food, the moments and the people you love.
There’s no guilt in living your life. 🙆🏼‍♂️

It’s way more important what you do between New Year’s and Christmas… not Christmas and New Year’s.

One week won’t define your progress, consistency over the year will.

Give yourself permission to be human.
Spend time to rest.
Eat the treats.
Laugh.
Then get right back to it.😉

Confession:

I’m a lazy cook. 😂
And leftovers don’t go bad in our house.

After a full day of training clients, finishing my own workout and doing caregiver duties, the idea of chopping, seasoning and waiting for something to bake just… doesn’t happen.
Are you the same?

But eating healthy doesn’t have to mean spending an hour or two in the kitchen.
Here’s my go-to combo when I want to eat well without trying too hard:

🍗 A rotisserie chicken (because easy enough!)
🥗 A bagged salad mix (bonus points if it comes with bacon bits)
🥔 The Little Potato Company pre-seasoned potatoes (microwave, stir and done)

That’s it. In under 10 minutes, I’ve got a meal that’s high in protein, balanced and doesn’t leave the sink looking like a cooking show gone wrong. Because mine will lol.

If you’re trying to make healthier choices, this is your reminder that it doesn’t have to be complicated — just consistent.

Sometimes “lazy” is actually efficient.

Hello there! I hope you had a great Wednesday. Today always feels a little strange for me.

On July 16, 2010, my mom gave me a list of errands to run before I moved to the “big city” to finish my final year at NAIT.

“I’ll see you when you get home,” she said.

Those were the last words I ever heard from her.

Losing a parent is a storm you can’t prepare for. Everyone experiences it differently… but the weight of loneliness, anger and confusion is shared.

After a lot of support (and pressure) from loved ones, I decided to go back and finish my final year.
It wasn’t easy.
I had to remind myself why I started and what my mom would’ve wanted for me.

During one breakdown, my great aunt said something that I’ll never forget:

“I’d be very upset if you were to ever change your plans or course of life because I was sick or no longer here.”

My mom and her shared the same blood and values. I knew she’d agree.

She was also the reason I stepped into fitness in the first place.

In April 2011, I graduated and became a Personal Trainer. And I don’t say that lightly. I walked through hell and made it through because I chose not to give up.

If I hadn’t gone back that year, I wouldn’t be writing this to you at the end of a busy, fulfilling day with clients.
I wouldn’t have the career that fuels me.
Or the people who fill my life with purpose.

So if you’re feeling lost or ready to throw in the towel this is my letter to you:

Reconnect with your why.
Reorganize your life.
And keep going.

Surround yourself with people who challenge you, call you out and help you rise again.

Because your purpose is always worth walking through the fire for.

Tired of falling “off track”?
What if you were never off track to begin with?

This is a topic that’s been coming up a lot with clients in studio and virtually the last few weeks. And maybe you’re feeling it this week too…

We’ve got to stop chasing perfect and start learning to adapt when life doesn’t go as planned.

Some days won’t look like progress.
Some weeks will feel messy.
That’s okay.
That’s part of the process.

The goal is to keep showing up.

Working with folks in this realm for the last 14 years, the most successful ones are approaching their lifestyle changes with consistency and compassion.

You become hard to stop when you’re not relying on the fleeting emotion of motivation.

Keep going friend. 💪🏻