… of the Towers and Trees,

They hit up Sneaky Dee’s,

Now they wait in the YYC.

Connecting to the coast,

To the west they love the most,

The Westjet girl was s’posed,

To bring my coffee: darkest roast

Davey, Davey, Davey, can’t you see

Sometimes your D’s just hypnotize me.

Alright… a little context now, right?

Little did I know when I booked the earliest flight home to Calgary, I’d have the opportunity to sit with a couple of new best buds of Towers and Trees, the Dave’s. AKA: Double Dee’s.

I bought the dude that had the aisle seat with these two guys off with a copy of my book. (Turns out his name is Wes, and he loved the book. Works with heavy equipment and is always sore. Loves music. Wanted it autographed, so of course I was pumped to hear that. )

Point being, do well. It’s important to do good, but it’s more important to do well.

Be kind to everyone you interact with. I’m flying back in to TO in a couple weeks because of that exact mentality. Good hangs always win.

More to come in the next few days… just stay tuned. And try to keep up, it’s insane in my life these days. Good kinda insane.

Catch y’all soon!

Xo

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So Toronto, you lovely mistress. You are my jam. The minute I landed, I felt something. Albeit, I didn’t sleep: kept up by the turbines of the plane and the anticipation of the panel… not knowing what to expect, but knowing that when you lower your expectations, you allow yourself to rise to greater heights. I was a part of a really powerful experience at the Tune Up Toronto: Focus on Jazz! panel, as put on by TD, CIMA and MusicOntario. We were in a great room at Hugh’s Room Live, Larnell Lewis was the Keynote, the G.O.A.T., there was food, the attendance was high and most importantly – engaged. Seven hours engaged. Take note Alberta…

It’s reaffirming. We are drawn to scenarios that we are supposed to be in. I’m meant to be here. It’s a great feeling and I really feel valued, understood and respected. I can connect with the individuals that want to listen and I have met some truly amazing people that are masters of their destiny. I want to be amongst that, fighting to change mindsets, lives and help others reach the next level.

You’re not a prophet in your own backyard.

Here are the three common points I took away from today:

1. Kindness rules

2. Authenticity rules

3. You have to want to love the music a disgustingly, unadulterated amount in order to succeed.

Here are some shots from the my first day in Toronto for the Tune Up Toronto Panel.

The eagle has landed…

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My new BFF, Midget.
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My AirBnB has great taste. Same record player. And she’s rad… #sigh
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Told you she’s rad.
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What a privilege to be on a panel with such amazing minds. Thanks Doc. Thanks Teresa. Thanks Rosalyn.

Describe a situation that you’ve felt you’ve been wronged.

Describe in as much detail as you can why you’ve been wronged. Describe that person.

Did you describe them with any positive words?

How did the situation make you feel? Who was involved? How did it radically change you values? Your opinions of others? Your generalized opinion of the world? How did you have to change your life?

Define the word “forgiveness” without using a dictionary.

Can you forgive whoever did you wrong in the situation? Even if you choose not to forgive right now, what good could come of forgiving that person?

Put yourself in the place of the person that did you wrong. How could their childhood played a role in the incident? How do you think they felt when they did you wrong?

How does it feel to forgive the wrong-doer? And in what ways have you grown?

Sure, we all want to lose 10 pounds yesterday… but how we are pushed towards the ability to do that isn’t realistic, is it?

“Lose 12 pounds in 12 days!”

“Drop a dress size over the weekend!”

“New radical diet that burns 3lbs of fat in a week!”

None of these are sustainable, even if they do work.

Sustainable coaching comes with trades. As a coach that prides himself in helping my athletes through “the grind”, the tough plateaus, the unmotivated morning of training after a wild weekend of partying and misbehaviour… I prefer to coach on the foundation of sustainability.

I like changing a person’s entire lifestyle: the way they move, the way their relationships improve, the way they feel when they get up each day, stay happy and engaged at work and then return in the evening with energy to play with their kids. I like that. I get more satisfaction from hearing: “my husband and I now enjoy taking the grandkids out to the playground or out hiking with the dogs on the weekend. We never thought that would happen at this age… thank you.”

Over:

“my six pack was looking better than last summer at the cabin…”

I mean, there’s nothing wrong with aesthetic goals or short term programming, but I’m in the business of changing lives. And that is just a tough gig when you throw crash diets, quick exercise programs and the next fab “service” out there. Of course the people will get results. They’re highly motivated for 4 weeks. But what happens after that? When the eat kale, drink more smoothies and less beer realities kick in?

Think about it this way:

You’re super Mario. Bopping around, jumping over turtles and trying to save the princess. What I do as your coach isn’t just give you the flowers, the stars or any of the other power ups – no, no. They’ll always be there. I teach you how to harness those super powers so you fly through life feeling invincible.

That’s sustainability.

I coach you to be sustainable.

Xo

So, ironically enough I’m on my phone at 10:51 pm talking to you about how to sleep better… šŸ˜šŸ™„

Here are a few sleep aide supplements for those of you who would like a little more help alongside the sleep ritual. Always contact your trusted health practitioner first before taking any of these and of course use only as directed. Don’t take these with depressants or if you’re on meds or anything… please use common sense. These are meant for sleep deprived humans that are still struggling with sleep rituals. Stay on track and pay attention to week and weekend sleep patterns. You’ll do amazing things with proper zzzs. Just wanna give a big thanks to precision nutrition for the graphic and wisdom.

Sleep tight!

I get this one a lot.

Alike many nutrition questions, not to sound cliche… but it really depends.

First off, we gotta get some more context. What are your goals? Are you trying to lose weight, add muscle or increase your sport performance?

Here are a few quick tips for each of these cases:

Losing Weight

Well, timing is important otherwise you start to devour everything in sight when you finally do eat. You may have been there before. Smaller more frequent meals are commonly taught, but I generally coach the “eat when you’re hungry” approach. The biggest keys are to eat slowly (20-30 minutes) and away from distractions (no TV, texting, Facebook etc…) and only until you’re 80% full. That way your body hits satiety (AKA the feeling of fullness). If you eat too fast, your body doesn’t have time to trigger the “stop eating” button and you’ll tend to overeat.

Gaining Muscle

Eat. Eat often, and when you’re not hungry eat a sandwich. Seriously, timing of large meals is critical when you want to add muscle to your frame. Eating large amounts of food quickly is the takeaway here. Quality protein is most important. Whether you’re vegan, vegetarian or eating animal protein (which are scientifically proven to be more complete) you must ensure all essential amino acids are being taken into account to maximize the growth of muscle fibres.

Sport Performance

When you’re a performance athlete and need to consider nutrients and calories and performing well, you need to ensure you’re getting the appropriate number of nutrients in your body before every lift. Many meals throughout out the day is the gold standard, while pre and post training nutrition plays a huge role in your success too. Eat good whole food and sleep well to ensure you’re body is ready for the next competition.

Hope this helps get the ball rolling for you. Be sure to reach out if you need some answers! Ciao!

M

xo

Whether it’s coming in and bossing out on the olympic platform, running a sprint for 3 minutes, or maxing out her previous record dead lift, my athlete of the month goes to Karen.

 

It’s crazy to think that this rock star has dropped about 40lbs in a year, started Olympic Lifting and setting Powerlift records nearly every time she touches the bar and – what I think is the most important change – has truly integrated a healthy lifestyle into the daily routine. Day in, day out.

I’m here to write about my experience of working with Karen. I can’t begin to tell you how much I feel as though she has helped me grow as a coach. Not just because I can basically toss any exercise at her and she’ll fine a way to get it done, but because how ridiculously determined she is. This is what it takes to make positive change in your life.

Let’s start with her dedication to getting comfortable in being uncomfortable.

Comfortable

She had never tried Olympic Lifting, let alone even really know what exactly it was one year ago.

I showed her how to throw a barbell over her head… the rest is history.

Just to put it in perspective she clean and jerked 105lbs (that’s shown in the video up there…)

She deadlifts, she runs, she squats, she makes everyone around her happier and she absolutely kills it at work. Sure she might dislike doing the exercise at times, but she puts her head down and goes.

Things sound pretty good, eh? It wasn’t an easy road. Combine daily (sometimes painstaking) lessons and habits to help refocus her relationship with food and her nutrition, overcoming scheduling bumps, vacations, sickness – all the typical excuses… with life’s general random “curveballs” and you’ve still got an individual that never missed a session. A date with herself. A date with change. A date with progress, over perfection.

I’m honoured to get to work with Karen towards her craziest goals. Together with her attitude and what skills I can pass along I really see the sky as the limit. it’s amazing what the power of the mind can do.

Thank you, Karen. Stoked to see what’s next and keep this going.

Stay sweet.

M