chelsieleont

Little over a year training with this beautiful human & she’s been crushing it!

Sustainable changes take time and the reality of how fitness & health fit into someone’s life is different for everyone.

With this client we focused on tracking food by using hand portions and aiming to include more nutrient dense foods, while managing other areas of life like figuring out ways to get the most out of sleep while being the parent of 2 young children & being consistent with what she could. Nailing the basics over a period of time!

She’s literally a super mom and always asks me what else I can throw at her during our check ins, which she never misses👌 Makes it to the gym on her own and is very coachable. She radiates strength inside & outside of the gym! mad respect for this individual 💜

If you’re looking to build a solid foundation & find a path towards & healthier more vibrant life— send me a msg or hit me up for a free consultation!

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These two are the definition of couple goals! Courtney & Shane have brought so much joy and laughter into my days with them at the gym. They came to me wanting to make lifestyle changes in order to get ready for their wedding and to improve their health, not just for themselves but also for their future kids.

Courtney started her journey wanting to heal from past injuries (with the help of her chiropractor), heal her gut, come off birth control & balance her hormones (with the help of her naturopath). Through proper movement, changing her diet/habits & advanced hormone testing, Courtney has been making strides towards finding balance. Her ability to self educate and have a mindset that is solution focused, is what's made her so successful and allowed her to endure the hardship that comes with working through disfunction in the body. She also now has her own IG page sharing what she's learned about hormone balancing and the negative effects of birth control that isn't talked about enough. Courtney was able to fit into her beautiful wedding dress (lost 14lbs), close to fully healing her injuries and understands what it means to heal inside & out.

Shane started his journey wanting to ease his back pain, regain energy so he actually feels his age and had a goal of getting under 200lbs. He has checked off all those boxes! So far lost 38lbs, improved his strength and movements to reduce back pain, as well adjusted his diet, sleep patterns, stress management & supplements to improve energy and allow him to feel more confident taking on a higher role at work & move towards his career goals.

Courtney & Shane have inspired so many around them. My hope is that what others take away from them is that progress isn't just seeing the scale go down or about building a physique. Being able to find a sustainable lifestyle that supports your health along with the things that you really value in life is what's important.

Swipe to see what they have to say about their experience so far!

I've got you 💪

In just 4 days, the iron paradise aka .yqr will be opening their doors again for all those who look to become the best version of themselves possible 🤘

I'm so hyped to get back to doing what I love, which is ultimately helping you breakthrough to the other side of becoming a bad ass not just physically but also mentally

And not gonna lie I read a lot while being a hermit these past coupe months & am ready to apply so many things, haha. My brain is ready to implode guys...like srsly.

The spots are filling up fast but I still have room for those that are ready to...

•shed that ”quarantine 15”
•get back on track with their routine, fitness, and nutrition
•decided they're ready to say goodbye to the things holding them back and step into creating the life they know possible

orrr maybe you need to start preparing for whatever 2020 throws at us next... you never know..there may be a zombie apocalypse in the near future lol

either way! Shoot me a DM or head over to my website to learn more 🤙
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What do you want the most?
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When you think of the word Discipline I'm sure you come up with an image of punishment, giving up things you enjoy, doing hard or difficult things, correcting your behavior, and stoic-stern-stubbornness...

Like Damn. No wonder we avoid that s**t

But when discipline is looked at as choosing what we want most, our goal comes into focus and we own the choice of actually moving toward that goal.

When we focus on what we want now...

Which for me is to be watching a adam sandler movie on the couch while enjoying a scotch on the rocks with a cigarette or two and a large DQ m&m blizzard...weird combo I know

and what we want now isn’t in line with what we want most...which for me is to be a jacked monk whose one of the top trainers in the province, also a weird combo

We might feel defeated or victimized by our situation

If we feel defeated, we might give up, and next thing you know your reinforcing the old patterns of low self esteem and failure

I might start thinking "f**k this, I deserve to watch Billy Maddison while double fi***ng blizzards and scotch. Treat yo self!“ Then become annoyed, and set about either proving how weak or how deserving I am

You get stuck in a scarcity mindset instead of abundance– going for what we want now and abandoning what we want most – ultimately, sabotaging ourselves.

So what do we do?

I ask myself these two questions
Question #1: What is good about the nightly TV watching and icecream? In other words, how does it help me or make me feel better in some way? And question #2: What is bad about giving up the nightly TV watching and icecream? In other words, what will be the biggest bummer in that? What might I have to lose?”

I'm looking for insight into what purpose the “bad habit” serves in my life. And why I might be so attached to it

Which is usually because I'm avoiding an uncomfortable feeling (like most of us). Then I go through my Mind trap exercise (check out my past post). Then do that – again and again and again and EXCELSIOR! I'm stepping forward on my journey to becoming my own Clark

Remember my dudes

Discipline = Freedom

Pain

Have you ever sat with it

In complete stillness...

I do every day when I open my eyes. I sit upright and close them. Visualizing that pain

you know that pain? that just seems so black, like its so rooted deep down inside your soul that you don't know who you are without it?

Then I Take it and flip it

Take it as a gift. A gift of strength.

then breath it out.

and start Visualizing who I am without that pain. What it feels like. What I can see. What I can hear, touch and smell

then I smile

And walk forward.

Toward what’s waiting for me on the other side of that pain

a kick-ass life

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Challenge: spend 30minutes a day visualizing who you want to be, down to every detail

then watch your life change

Not all protein powders are created equal

The nutrition label on your protein supplement may be in fine print, but it speaks volumes about what’s inside

I'm a big supplement ju**ie & pretty much dedicate a whole shelf in my pantry just for supplements. Mainly because I like variety. That being said I'm also very particular about what I buy & who I buy it from

Reading labels is important --If you can read what it’s really telling you about the product, you can determine whether it suits your goals or not

I reached out to from to help me create a simple checklist for you guys to refer to

· No Amino Spiking--Also known as “protein spiking” or “nitrogen spiking,” amino spiking is when a manufacturer adds cheap filler ingredients to the protein, like maltodextrin and less important amino acids like glycine and taurine. Similar to the air in a potato bag, amino spiking allows for the manufacturer to claim you’re getting more protein per serving than the truth, meaning those 25 grams of protein could be 20 grams or less

· 3rd party or gmc certified-- The acronym "gmc" stands for Good Manufacturing Practices...nuff said

· Cold processed--This keeps all the nutrients intact, so your not missing out on any of the physical or cognitive gains you can get from your protein powder

· Whey protein concentrate is optimal-- The main difference between whey isolate and concentrate is that whey isolate undergoes more processing, which results in a higher protein content with less carbs, lactose and fat. Whey isolate is typically more expensive than whey concentrate

· Calculate the protein content-- Divide the amount of protein grams per serving by the individual serving size of the product in grams (usually one scoop). You want a powder that’s at least 80% protein by weight

· Added enzymes--There are specific digestive enzymes that help
increase the bioavailability of nutrients from all protein sources. These are proteolytic enzymes. They include proteases, peptidase, pepsin, trypsin, chymotrypsin, bromelain, and papain.

Right now my 2 favourite brands are Perfect Sports nutrition & GHOST

What’s your guys go to?💪🥤

TREAT YO SELF... Or in this case treat yo brain specifically

When your brain works right, you work right; and when your brain is troubled, you are much more likely to have trouble in your life. - Dr. Daniel Amen

When your limbic system; the part of your brain that is in charge of your emotional processing is not performing on point. It can really throw off your game or your whole life.

If you struggle with
· Sadness or clinical depression
· Increased negative thinking
· Negative perception of events
· Flood of negative emotions, such as hopelessness, helplessness and guilt
· Appetite and sleep problems
· Decreased or increased s*xual responsiveness

..Your limbic system may be working too hard and you might benefit from trying out one of these biological treatments

Accupuncture:
Acupuncture is widely used in Asian and Western countries to treat diverse mental health problems.
Findings of a double-blind, sham-controlled study support that traditional manual acupuncture (i.e., needles in the absence of electrical current) is an effective treatment of severe depressed mood. By the end of a 8-week study, 68 percent of 33 female outpatients being treated with a specialized acupuncture protocol directed at depressed mood had achieved full remission.

Neurofeedback:
This is a non-invasive method of improving the balance and function of your brain. Brainwave activity is first measured and then retrained with a neurofeedback program to help with mood and/or pain.

Repetitive Transcranial Magnetic Stimulation (rTMS):
a form of brain stimulation therapy used to treat depression and anxiety. It has been in use since 1985. The therapy involves using a magnet to target and stimulate certain areas of the brain.

Cranial Electric Stimulation (CES):
This is a type of electrical stimulation for the brain that can help with mood enhancement, sleep and pain.

I recommend checking out if you live in the regina area
Or
for acupuncture, message therapy or
ashtanga yoga practices

Have you tried any of these therapies before? I'm really interested to hear about others experiences. Comment below 👇

COOKIES but...

with all the power 💪

just like an arc reactor generates power, these cookies make a great pre-workout snack to help you achieve all the gains for when you hit the weights

plus! If your anything like me and think it's ludicrous for anyone to just eat one cookie...you can eat the whole plate and still stay in shape 🤘

The secret ingredient to this recipe? Pancake batter vegan protein powder made by 🤤

BONUS: add the protein whipped topping for double the gains

go see my good friend Dillon over at & he can hook you up with all the supps

oh and yes! These cookies are vegan friendly 🤙

Just wanna leave the negativity that’s inside your head & get some relief from your stress?

While we all have times when we aren’t feeling like our normal kick ass selves, such as moments of sadness and occasional negative thoughts, having any of these symptoms on a regular basis can be a sign that something in your brain is out of balance

· Feelings of sadness
· Moodiness
· Low energy
· Excessive guilt
· Crying spells
· Lowered interest in things usually considered fun
· Low self-esteem
· Decreased interest in s*x

I don't know about you guys but I've been down my own path with prescription meds in the past and lets just say I have found much more relief from stepping up my game in other areas of my life like, nutrition, exercise, spirituality and using natural prescriptions for brain health

there are a number of diverse natural prescriptions that are based on research and experience from the Amen Clinics. They align with the philosophy of prescribing the most effective, least toxic treatments

Give some of these therapeutic options a shot and see which ones work for you

Supplements:
o Omega-3 fatty acids
o SAMe --shown to be helpful for both pain and mood issues

Aromatherapy: Studies have shown that certain scents have anti depressant and anti anxiety effects
o Lavender
o Cinnamon

Physical Exercise: Aerobic exercise—especially social activities such as dancing, tennis and basketball

exercise vs. Zoloft.... Equally effective at 12 weeks BUT after 10 months, exercise proves to be more effective and think about what you have after 12 weeks of zoloft..30% chance of being less depressed and 60% chance of having s*xual side effects. After 12 weeks of exercise? Less depressed, better body and feeling more s*xual + performing better

Getting your brain right leads to being happier, healthier and more successful!

What are some things you guys do to keep your brain right? I'm genuinely curious. Let me know below

Also....whoes down to shoot some hoops :)

Sources: https://www.amenclinics.com/

Just wanna leave the negativity that’s inside your head & get some relief from your stress?

While we all have times when we aren’t feeling like our normal kick ass selves, such as moments of sadness and occasional negative thoughts, having any of these symptoms on a regular basis can be a sign that something in your brain is out of balance.

· Feelings of sadness
· Moodiness
· Low energy
· Excessive guilt
· Crying spells
· Lowered interest in things usually considered fun
· Low self-esteem
· Decreased interest in s*x

I don't know about you guys but I've been down my own path with prescription meds in the past and lets just say I have found much more relief from stepping up my game in other areas of my life like, nutrition, exercise, spirituality and using natural prescriptions for brain health.

there are a number of diverse natural prescriptions that are based on research and experience from the Amen Clinics. They align with the philosophy of prescribing the most effective, least toxic treatments.
Give some of these therapeutic options a shot and see which ones work for you

Supplements:
o Omega-3 fatty acids
o SAMe --shown to be helpful for both pain and mood issues

Aromatherapy: Studies have shown that certain scents have anti depressant and anti anxiety effects
o Lavender
o Cinnamon

Physical Exercise: Aerobic exercise—especially social activities such as dancing, tennis and basketball

exercise vs. Zoloft.... Equally effective at 12 weeks BUT after 10 months, exercise proves to be more effective and think about what you have after 12 weeks of zoloft..30% chance of being less depressed and 60% chance of having s*xual side effects. After 12 weeks of exercise? Less depressed, better body and feeling more s*xual + performing better

Getting your brain right leads to being happier, healthier and more successful!

What are some things you guys do to keep your brain right? I'm genuinely curious. Let me know below 👇

Also....whoes down to shoot some hoops :)

Sources: https://www.amenclinics.com/