Online training programs and nutrition coaching
09/28/2023
Food talk:
Which protein source is the best?
All of them!
Just make sure you get the optimal amount for you, your body and your goals.
Don’t know what that number is? I got you!
Message me for online coaching
Do you know the secret to getting results in the gym?
Today is your lucky day, I will share it with you!
1. Have a plan
2. Execute that plan
3. Stay consistent with that plan
4. Go a little harder every workout (weight, reps, sets, intensity)
Don’t have a plan?
Message me 🙂
09/21/2023
With my Hockey season starting back up, this is a reminder to not get lazy this winter and keep up the progress you made over the summer months.
Pick a sport, activity or a gym to continue moving throughout the cold months of Ottawa.
Let us know what your activity of choice for this upcoming winter season is?
Food talk:
If you want to lose weight/fat eat 500 calories below maintenance a day.
If you want to gain weight/muscles eat 500 calories over maintenance a day.
What is maintenance calories you may ask?
Tune in next time for my food talk!
09/19/2023
Should I do Standing shoulder press or Seated Shoulder press?
The answer… it depends on your goals!
Both are excellent exercises.
On the one side, standing will make the movement more challenging, therefore potentially pushing a lesser weight and incorporate more core engagement. Good for overall strength and movement specific goals. (Ex: waiters that carry treys over there heads)
On the flip side, a seated shoulder press will allow you to push more weight, typically, therefore more load on the muscles, which will potentially create more muscle and strength gains. (Muscle building goals)
Based on this information pick the one that will best get you to your goal or hire me as your coach to do the thinking for you ha!
Boulder shoulders incoming…
What is the most underrated form of exercise?
Did you guess walking?
You’ll be amazed at what a daily 30 minute walk will do for your health, fat loss and/or fitness goals.
Intensity and consistency is the only catch
09/15/2023
Breakfast!
Some say it’s the most important meal of the day, some say it’s unnecessary.
I say, it’s the first meal of the day, therefore you can’t really skip it. Breakfast is essentially whenever you break your fast. (We fast all night while we sleep)
Here’s my “break fast” for today, Proatmeal:
3/4 cups of large flake oats
1 tbsp of coconut oil
1 scoop of vanilla whey protein
1/2 cup of raspberries
Did you know!?
1 g of fat = 9 calories
Food for thought: Perhaps the reason why fat gets a bad rep is because it is calorie dense not because fat itself is bad for you 🤔
Till next time, be aware of what you’re eating!
09/14/2023
Early morning or late night, as long as you get your workout in!
Let us know in the comments what your workout was today
Get it!
08/30/2023
Are you new to working out?
Are you tired of being tired with the same old routine?
Are you stuck on a plateau and not sure what to do next?
Are you confused by all the different nutrition information out there?
This is for you!
Hello, I am Jules, I am a Personal trainer looking to offer my services online. I have been a personal trainer for almost a decade and have worked with over 100 clients from different ages and background.
10 years ago Fitness changed my life and I want to share this amazing experience with as many people as possible. Over the years I have learned how to make fitness a priority in my life while still enjoying every part of it. I have been coaching this philosophy for almost a decade with my clients and have been able to impact the lives of many.
I help you simplify, re-energize and take control of your fitness and health journey!
I offer a free initial consultation, a workout plan and coaching with either a weekly, biweekly or monthly check in zoom call.
Nutritional coaching is also offered as separate option. It consists of Food log reviews, macro coaching, daily habits improvements and general food understanding.
If you are interested, please message RISE Fitness or email me at [email protected]. I can work with anyone and any equipment that is available to you. I have a limit of 5 spots, first come, first served!
Prices are given during the free initial consultation*