CDS Training, 510 Coronation Drive, Toronto, ON (2026)

01/10/2024

ASSAULT BIKE RED LINE CONDITIONING WORKOUT ⚡️

The assault bike is a versatile and effective tool for training all zones of your cardiovascular system.

Intensity is easily modified and monitored, low impact reduces chance of injury and it involves the whole body as opposed to many other modalities that focus primarily on the lower body.

My favourite way to train my zone 5, high intensity cardio is to use a sprint interval method on the assault bike.

The Protocol is as follows;
- 5 second ramp up to reach 100% effort
- Hold that 100% effort (Sprint) for 10 Seconds
- Rest completely for 50-60 Seconds

I repeat this cycle for 4-10 Rounds depending upon;
- Energy Levels
- Workout Intensity outside of this workout
- Performance during the workout

Goal should be to increase the number of sprints over time.

However you should only add in more sets when you are able to maintain a full sprint throughout the entire pervious sets.

04/01/2023

Why You Should Stick To The Same Movements -

One common problem I see when working with clients who have been training in the past is constantly changing movements.

In order to build muscle and strength we need to progressively over load our muscles using the same stimulus (exercise) over an extended period of time.

If you change movements too quickly than it con be difficult to tell if you are truly getting stronger in a specific muscle over a period of time.

The longer we can stick to a movement the more engrained it becomes and we can figure out how to tweak it to give us the best result.

Here was my first week trying out the belt squat on the right, followed by my 6th week on the same movement.

You can see my shin angle has changed, the set up has changed, and I figured out how to maximize the movement for my goals.

Stick with the same movements for a block of time somewhere between 4 to 12 weeks before you rush to change it up.

03/18/2023

Progress 📈

Fitness taught me to focus on the process and not the results.

If you focus on the process and improving just a little everyday and you stay consistent, then the results are bound to follow.

Been working on a new style of striking (Muay Thai), and with the help of an expert and staying consistent, I’m starting to see some positive results.

Hand placement, rotating on the ball of my foot and height have all improved over the last month and honestly I’m quite proud of these pictures.

If you really want results in anything, start small, focus on little improvements everyday, get help from someone who has done what you want to do and the results will follow.

1% better everyday 💪🏼.

01/11/2023

5 Reasons You Aren’t Seeing Results In The Gym 💪🏼

There are many reasons why you may not be seeing results in the gym, but here are 5 common reasons why I see people not getting the results they are working for.

1️⃣Focusing On Burning Calories Instead Of Building Muscle 💪🏼

Your first priority in the gym should be to build muscle.

This means prioritizing resistance training over cardio.

2️⃣Not Following A Proper Program (Or Any Program)

Don’t waste your hard work and effort by not following a plan designed for your goals.

Do your own research or save the time and learning curve and hire someone to help build and implement a program to help you reached your desired goals.

3️⃣Not Tracking Progress

The gym is always you Vs you.

The goal should be to improve consistently overtime.

Tracking helps us;
- Strive to improve every session
- Motivates us to train hard to surpass our previous plateaus
- And is a reminder of how far you have already come

4️⃣Too Much Weight Not Enough Form

A common problem is to want to progress every time we go into the gym, and this can lead to jumps in weight when we aren’t ready for it.

Don’t risk injury and delay your gains by lifting too heavy too early.

5️⃣Diet Is Not Aligned With Your Goals

The perfect training regime is useless without a nutrition plan to match.

Whether you want to lose weight or gain muscle mass and size, you have to eat for YOUR goals.

BONUS: Be Patient !

You didn’t get to where you’re at in 30 days and unfortunately you won’t get to where you want to be in 30 days either (most likely).

Accept that it’s a process with ups and downs and embrace it.

The hard work is worth it.

01/01/2023

Few Thoughts I Have Surrounding Training 💭

1. Almost All Training Methods Will Work If Adhered to Properly

2. Intensity and Consistency Tend to Be the Determining Factors To Make Progression

3. Make a Plan For YOUR Life

4. Eat Enough Protein

5. The Basic 6 Movements of All Programs

6. Resistance Training and Calorie Deficit are King for Fat Loss

7. Resistance Training is for Everyone

8. Sleep is the Best Form of Recovery

9. Everyone Falls off the Wagon Sometimes

10. Enjoy the Journey

Hope you enjoyed some of my thoughts and if you want to read more you can follow me on Twitter at 🐦

10/14/2022

APRIL TO OCTOBER 🗓

Since I got out of the hospital I’ve put on roughly 41-42 Pounds.

From 110 to 151-152.

These are the basic principles I’ve used to help me put on the weight and muscle.

1️⃣PROGRESSIVE OVERLOAD STRENGTH TRAINING
- Slowly increasing weight, reps and sets

2️⃣CALORIE SURPLUS 🍽
- Eating 300 to 500 more calories per day than my maintenance level

3️⃣BODYBUILDING STYLE PROGRAMMING 💪🏼
- Vast majority of my training is done within the 6 to 20 rep range.
- 10 to 15 sets per body part per week

4️⃣HIGH PROTEIN DIET 🥩🐓🍣
- Eating 1 gram of protein per pound of bodyweight and increasing as I put on weight

If you want help putting on muscle and weight, message me and let’s see if how I can help you 💪🏼
#

10/07/2022

Flexible Fitness Option - Highland Fit

Highland Fitness a gym is offering a limited number of places in our new flexible/hybrid personal training program .This is for you if you need to re-start your fitness and wellness efforts, and want professional workout training and guidance, and help with accountability but have limited resources. We can provide you with home workouts on an individualized plan laid out for your specific needs and goals, and guidance weekly in a 30 minute Zoom call workout.

For this program monthly, the cost is $339. ($300 plus $39. HST) This includes a complimentary initial assessment, 4 weeks of twice weekly workouts, a weekly 30 minute Zoom call exercise session, and regular texts for troubleshooting.

If you want to add a weekly or bi-weekly gym visit, we can offer you a specially priced package of four 30 minute sessions at $200. (Incl HST) to be used within a three month period. The latter can only be combined with the offer above.

Message us here, or at [email protected] to receive more details and arrange a call.

10/04/2022

How To Save Time In The Gym ⏰

The number one answer I get when asking people why they don’t workout is lack of time.

So here are 5 ways to minimize your time In the gym while maximizing your results 💪🏼

1️⃣Have a Game Plan

Don’t waste time wondering what to do.

Have a plan, stick to it. Get in and get out.

2️⃣Have Alternate Exercises Ready

If you go to a big gym, especially after or before work chances are it busy.

If the piece of equipment you need is taken, have a back up that does the same job.

3️⃣Supersets

Combine a pair of exercises.

Perform them back to back without rest between.

4️⃣Focus 🧠

Don’t waste time not working out while you’re working out.

Put on a playlist, mute your notifications and stop@scrolling through apps.

You’re there to workout, save everything else for later.

5️⃣Hire a Coach

Not necessary but optimal.

Saves you time and effort and if good, will give you better results than done alone 💪🏼

Share this with someone struggling to fit in a workout within their busy schedule 🔥

07/24/2022

OFFSET OVERHEAD MARCHES 🥁

SAVE/TRY/SHARE

Carrying objects in a variety of ways (Farmers Walks, Suitcase Carry, Overhead Carry) is a great way to build functional strength that can translate to performance in sport and everyday life.

I often use overhead Carries to end off my Push days, especially when it is shoulder focused.

The benefits include:
✅Shoulder Strength and Stability
✅Hypertrophy Gains
✅Core Strength and Stability
✅Single Leg Strength
✅Reinforcement of Proper Running Technique

Humans evolved to carry objects in a variety of ways and often the objects were not perfectly symmetrical like a barbell, hence the offset load.

DM with any Personal Training Inquiries 💪🏼

07/08/2022

JUNE PROGRESS 💪🏼

I’m a little late on my progress from last month because I happened to come down with COVID over the last week but here it is.

Long way to go but happy with the steady progress so far.

I’m sitting around 145 and my strength is slowly coming back 💪🏼

My big training win from this month was finally able to perform some pull ups again. I hit 3 sets of 5 which was huge for me.

The marathon continues 🏁

06/29/2022

MISTAKES TO AVOID WHEN STARTING OUT IN THE GYM 💪🏼

I made lots of mistakes at the start of my fitness journey like most people do.

Here are 5 mistakes I made, check them out to save yourself time, speed up your progress and avoid injuries !

1️⃣Neglecting Good Form Trying to Lift Too Heavy

- Probably the most common mistake I see consistently, especially among younger guys in the gym. I get it, everyone wants to be strong but you get there through consistent work with good form, it doesn’t happen over night.

2️⃣Not Tracking Stats

- Whether it’s recording your workout numbers to ensure you are progressively overloading over time or getting an optimal amount of sets per week, keeping track helps.

Also applies to kitchen numbers such as calorie and protein numbers.

3️⃣Not Having A Game Plan

- Every week should be planned out (workouts, rest days etc.) and every workout should be prepared beforehand so you spend your time in the gym working out and not deciding what to do randomly.

4️⃣Not Using Enough Variety

- Don’t get stuck using just one method or modality especially if you are just starting out.

Everything has a pro and con to it, use what works best for you and experiment until you find it.

5️⃣Neglecting Rep Ranges

- Same as not getting enough variety, use different Rep ranges and don’t get tied down to one.

They all serve a purpose and again, everyone is different find what works for you.

Hope these can help save you some time and speed up your fitness progression !

06/26/2022

REASONS AND REMEDIES FOR LOWER BACK PAIN 💪🏼

There are many reasons for lower back pain, here are a few possible explanations for and remedies to help your lower back.

1️⃣Dehydration 💧
- Drink More
- Monitor Electrolyte Intake
- Prioritize Water over Sugary Drinks

2️⃣Lack Of Strength In Core and Lower Back Muscles
- Strength Train with Full ROM
- Directly train your weak back and core muscles

3️⃣Tight Surrounding Muscles
- Stretch / Foam Roll
- Utilize Heat and Cold Exposure

4️⃣Sedentary Lifestyle
- Move More (Low impact exercise is recommended)

5️⃣Bad Form
- Take videos to review and compare your form to proper form
- Hire a coach that will teach you proper form and keep you accountable to it

Hope this helped, and if you have any questions please comment or message me 💪🏼

CDS Training

01/10/2024

04/01/2023

03/18/2023

01/11/2023

01/01/2023

10/14/2022

10/07/2022

10/04/2022

07/24/2022

07/08/2022

06/29/2022

06/26/2022

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