OnPar Fitness

06/18/2026

06/18/2026

May as well get started. Summer body doesn’t just happen. Need to put in the work. I know we are all busy, but are you busy on that Thursday night at 7:45pm when you are watching tv on the couch?

Shoot me a text and let’s get you started!
403-844-0889

05/28/2026

Here’s some heavy presses from today’s upper day.

Started with some barbell presses doing one warmup weight of 135 then jumping to 225 for a top set then back down to 155 for my burn out.

Moved to Incline barbell press doing 135 to warmup then jumping to 225 for 5 and back down to 205 until failure. Both for 2 sets.

Finished with 2 sets to failure of 80lb dumbbell press.

If you want to build strength push heavy weight fast! Don’t burn so much energy on your working sets. Go chase the big number after one or two warmups!

Love you bye 🤟🏻

05/22/2026

Here’s an example leg day for me:

Always start with squats - I like to do 2 warmup sets and jump to a heavier set I can do 5 on. Work at that heavy set for 2-3 sets and then drop down one and burn out.

Immediately jump to heavy leg press - My legs are warm so I go heavy off the start and go until fail on the top set and 2 drop sets after. Then I finish with a heavy calf raise. 5 sets of 20 reps.

Jump into a split squat movement - work on building single leg strength doing weighted/elevated split squats to get more depth and build strength. 2 sets to fail.

Finish with an elevated RDL doing 2 sets to failure.

Comment below for any questions and what your leg days look like 💪🏻

05/20/2026

Here is a couple meals that are a must in my weekly diet! These meals are very easy to make, hold great macros and taste awesome!

Greek yogurt
-Great for muscle recovery, fullness, and maintaining lean mass.
Berries add:
Fiber
Vitamin C
Antioxidants

Honey gives quick carbs/energy
Useful pre-workout or post-workout. Granola provides:
Carbs for energy
Some fiber and fats depending on the type.

Steak
Complete protein
Iron
Zinc
B vitamins

Rice
Easy-to-digest carbs
Glycogen replenishment
Great around workouts
Peppers
Fiber
Vitamin C
Adds volume without many calories.

DM OR TEXT 403-844-0889 To start your easy to make, easy to eat and easy to maintain nutrition program!!

05/08/2026

Great session today back with Tasha!

Her wedding is coming up and she is looking to take her fitness to the next level.

Today consisted of mobility work, glute work, and a core finisher 🤙🏻

04/23/2026

Big shoutout to my sister for the hard work and consistency she’s put in over the past few months 👏 She eased back into the gym with me at the beginning of January and worked her way up to training 3 times a week (including my circuit classes 💪). She then committed to the nutrition program with me in mid-February and has lost 13 lbs since starting, averaging around 7,500 steps a day. Even better no bloating, not feeling hungry, and no sugar cravings, all while still eating foods she enjoys. At just 4.5 months postpartum, she’s officially hit her pre-pregnancy weight this week 🔥 This didn’t happen overnight it took discipline, consistency, and trust in the process. Proud is an understatement. If you’re looking to get results like this, I’d be happy to help you do the same.

If you are looking for a consistent, yet gradual nutrition plan that allows you to enjoy some of your favourite foods. Be sure to shoot me a DM or text or call at 403-844-0889 🤟🏻

Don’t think of it as a diet, think of it as simply cleaning up your meals!