The Whitman Standard

The Whitman Standard Our mission is to empower men & women in their 40s & beyond to embrace the power of strength training as the secret to defy age and sustain a lean body.

We care deeply about our clients, and helping people achieve a sense of control over their body.

04/08/2026

Trying an upper/lower split again after years of full‑body. Amazing how a small program change can reignite interest and drive. Upper body day — first split in years, and change feels good.


💥 50+ grams of protein in under 5 minutes.5 whole eggs + 2 egg whites, a hit of feta, and my new obsession: the Farm Boy...
03/31/2026

💥 50+ grams of protein in under 5 minutes.
5 whole eggs + 2 egg whites, a hit of feta, and my new obsession: the Farm Boy Superblend. Kale, red onion, carrots — already washed and chopped, so breakfast goes straight from pan to plate. Zero fuss, all fuel.
Macros included in the post. #

03/31/2026

Full body training started with box squats. Honestly… I surprised myself. I wasn’t counting on being back in the 235 lb range again, but the moment I sat back, braced, and drove through my heels, it felt right. Solid. Strong. Like my body remembered exactly what to do.

At 50, I’m not chasing who I used to be. I’m building who I am now. And these reps reminded me that strength doesn’t disappear. Sometimes it just waits for you to pick it back up.

A 50+ g protein meal that takes less than 5 mins and uses whatever protein you’ve got on hand. I mixed leftover pork ten...
03/29/2026

A 50+ g protein meal that takes less than 5 mins and uses whatever protein you’ve got on hand. I mixed leftover pork tenderloin with a little bison and tossed in my favourite frozen veggies. Low carb, high protein, super satisfying. Macros included.


03/25/2026

Glute + hamstring‑biased full body training. I love my home gym, but exploring new modalities has brought back that spark to push harder.

I happily do the bare minimum in the kitchen but still consume a high protein healthy diet. I like to show options that...
11/11/2025

I happily do the bare minimum in the kitchen but still consume a high protein healthy diet.

I like to show options that are healthy, fast, and easy - because neither food nor fitness need to be complicated or time consuming to be effective.

You DON’T have to spend hours and hours chopping veggies, meal prepping, or losing your mind each week to be healthy, achieve your goals, and to look and feel amazing.

Swipe for stress-free and easy high protein foods at Costco that are either ready-to-eat or just need a quick roast in the oven, air fryer, microwave or crock pot.

✅ Save this & tag someone who needs a breakfast upgrade!

👉 Check out our website: https://thewhitmanstandard.com/
(See direct link in bio or profile)

See my post on « Tips to help you hit your protein goals »: https://www.instagram.com/p/DA3fp14xrPP/?img_index=1




Staying consistent with my supplements is a big part of my wellness routine, and I’ve found a super simple system that w...
10/21/2025

Staying consistent with my supplements is a big part of my wellness routine, and I’ve found a super simple system that works for me: a weekly pill organizer!

Every Sunday, I take a few minutes to fill up my organizer with my morning and evening doses for the week. It’s such a small habit, but it makes a huge difference in staying consistent and not missing anything.

Having everything prepped and ready means no second-guessing or skipping doses when life gets busy. Plus, it’s oddly satisfying to see the little compartments empty out as the week goes on!

If you’ve been struggling to stay on top of your supplements, I highly recommend trying a weekly organizer. It’s a game-changer. 🙌

👉 Check out our website: https://thewhitmanstandard.com/
(See direct link in bio or profile)


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Kanata, ON

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