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Muscle Majstor

Fitness Professional and Owner of Muscle Majstor Keeping you up to date in all aspects and areas of health,wellness, fitness and nutrition.

For inquiries on personal training as well as other services, please contact through [email protected]

04/13/2024

𝘼𝙨 𝙨𝙤𝙢𝙚𝙤𝙣𝙚 𝙬𝙝𝙤’𝙨 𝙬𝙤𝙧𝙠𝙚𝙙 𝙞𝙣 𝙩𝙝𝙚 𝙝𝙚𝙖𝙡𝙩𝙝 𝙖𝙣𝙙 𝙬𝙚𝙡𝙡𝙣𝙚𝙨𝙨 𝙞𝙣𝙙𝙪𝙨𝙩𝙧𝙮 𝙛𝙤𝙧 𝙤𝙫𝙚𝙧 10+ 𝙮𝙚𝙖𝙧𝙨, 𝙗𝙤𝙙𝙮 𝙞𝙢𝙖𝙜𝙚 𝙖𝙣𝙙 𝙘𝙤𝙢𝙥𝙖𝙧𝙞𝙨𝙤𝙣 𝙝𝙖𝙨 𝙜𝙤𝙩𝙩𝙚𝙣 𝙢𝙪𝙘𝙝 𝙬𝙤𝙧𝙨𝙚.

Social media is largely to blame, and it’s scary how our phones can literally hear our conversations and recorded searches and texts, and blast our feeds with physiques and bodies of others we cannot realistically attain.

But guys, life is more than just looking good on the outside, and our health is a key marker for longer life (duh).

Let go of the ego, stop comparing your own personal fitness journey with others.

Let go of the negative thoughts that intrude your body image and progress you’re making.

Journal your little wins at the end of each week, no matter big or small.

Have an accountability buddy or someone to do it with you.

Nurture your body with good food, and eat less like an as***le.

Move more, be a sloth less.

And when you’re sore and need a day off, take the day off.

Have a healthy, fresh and positive mantra every single day you wake up and go to bed.

And remember, to always be kind the most important person.

You. 🫶🏻

04/07/2024

𝐄𝐯𝐞𝐫𝐲 𝐝𝐚𝐲 𝐢𝐬 𝐚𝐧𝐨𝐭𝐡𝐞𝐫 𝐜𝐡𝐚𝐧𝐜𝐞 𝐭𝐨

💪🏻 𝘎𝘦𝘵 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳

🥗 𝘛𝘰 𝘦𝘢𝘵 𝘣𝘦𝘵𝘵𝘦𝘳

🏃 𝘛𝘰 𝘭𝘪𝘷𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘳

𝘼𝙣𝙙 𝙩𝙤 𝙗𝙚 𝙩𝙝𝙚 𝙗𝙚𝙨𝙩 𝙫𝙚𝙧𝙨𝙞𝙤𝙣 𝙤𝙛 𝙮𝙤𝙪.

04/05/2024

TO MY ATHLETES:

When that last set of 10 turns into 20, and the 19th rep must be repeated 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 5 times (*queue eye-rolling* 🙄) because I wasn’t content...

𝗜 𝗸𝗻𝗼𝘄 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗱𝗶𝗴 𝗱𝗲𝗲𝗽 𝗮𝗻𝗱 𝗰𝗼𝗻𝗾𝘂𝗲𝗿 𝘁𝗵𝗲 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲.

When we set goals, they’re:

𝗦pecific
𝗠easurable
𝗔ttainable
𝗥elevant
𝗧ime-bound

…and not just a slice, but the whole damn PIE (purposeful, impactful, and enjoyable, that is).

After all, 𝗜 𝗸𝗻𝗼𝘄 𝗮 𝟭𝟬-𝟭𝟮 𝘄𝗲𝗲𝗸 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝗰𝗮𝗻 𝗿𝗶𝗽𝗽𝗹𝗲 𝗶𝗻𝘁𝗼 𝗮 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝗼𝗳 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝗯𝗲𝘁𝘁𝗲𝗿𝗺𝗲𝗻𝘁 𝗳𝗼𝗿 𝘆𝗲𝗮𝗿𝘀 𝘁𝗼 𝗰𝗼𝗺𝗲.

As your coach, I want to hear about the good, bad, and everything between. Leave the shame and embarrassment at the door, and remember…

𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗼𝗻𝗳𝗶𝗱𝗲 𝗶𝗻 𝗺𝗲.

I will always:

✔️ Stay educated and up to date on current, relevant information in my field.

✔️ Guide you in the right direction and answer all of your questions (none of which are “stupid,” so remove that word from your vocabulary).

✔️ Do it with a smile because, if you couldn’t already tell…

𝙄 𝙡𝙤𝙫𝙚 𝙬𝙝𝙖𝙩 𝙄 𝙙𝙤.

04/04/2024

𝙄𝙛 𝙮𝙤𝙪𝙧 𝙥𝙚𝙖𝙠 𝙝𝙚𝙖𝙡𝙩𝙝 𝙬𝙖𝙨 𝙖𝙩 𝙖 𝙬𝙚𝙞𝙜𝙝𝙩 𝙩𝙝𝙖𝙩 𝙙𝙞𝙙𝙣’𝙩 𝙛𝙞𝙩 𝙩𝙝𝙚 𝙗𝙚𝙖𝙪𝙩𝙮 𝙣𝙤𝙧𝙢, 𝙬𝙤𝙪𝙡𝙙 𝙮𝙤𝙪 𝙨𝙩𝙞𝙡𝙡 𝙡𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮?

Would you still treat it the same way in how you sleep, how much you move, and above all, how well you nourish it on a daily basis?

It’s not selfish to want to be the best version of yourself either, and that also includes looking a certain way too.

Whether it’s a flat stomach or shelf sized glutes, do not let anybody tell you otherwise about how you truly want to love your body.

At the end of the day, it’s not just the love you’re giving your body, but the respect and care for knowing where the body is coming from and what it can achieve.

We only have 1 life, why limit ourselves to our peak physical potential?

Click the link in my bio for coaching 💪🏻

04/03/2024

“99% 𝘰𝘧 𝘤𝘳𝘢𝘷𝘪𝘯𝘨𝘴 𝘢𝘳𝘦 𝘱𝘴𝘺𝘤𝘩𝘰𝘭𝘰𝘨𝘪𝘤𝘢𝘭”
-𝘖𝘯𝘭𝘪𝘯𝘦 𝘐𝘎 𝘊𝘰𝘢𝘤𝘩🤡

But what about that 1%?

What if it’s a much larger percentage than just a single digit number, and it has little or nothing to do with:

“𝘠𝘰𝘶𝘳 𝘮𝘪𝘯𝘥 𝘪𝘴 𝘸𝘦𝘢𝘬”

“𝘠𝘰𝘶’𝘳𝘦 𝘯𝘰𝘵 𝘧𝘰𝘤𝘶𝘴𝘪𝘯𝘨 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘣𝘪𝘨 𝘸𝘩𝘺”

“𝘏𝘶𝘯𝘨𝘳𝘺 𝘪𝘴 𝘯𝘰𝘳𝘮𝘢𝘭. 𝘎𝘦𝘵 𝘰𝘷𝘦𝘳 𝘪𝘵.”

Sure.

But cravings are not just purely psychological.

In fact, from my experience of working with both in person and online with people, these cravings are hardly psychological at all, and are actually directly related to an internal stress response at a physiological level.

Aka…the hunger is so bad that the cravings come from lack of nutrients, a constantly low caloric deficit with no diet breaks or regulation, and can also be triggered as an emotional response to coping with stress, but the list of reasons go on.

You may literally be losing sleep just because of your cravings, it gets that bad!

So…much higher than just 1% then💁‍♂️

In my 10+ years of coaching experience, I have never once advised a single client to:

🚩𝐀𝐠𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞𝐥𝐲 𝐜𝐮𝐭 𝐭𝐡𝐞𝐢𝐫 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐨𝐫 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐭𝐡𝐞𝐦 𝐨𝐧 𝐚𝐧 𝐮𝐧𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜𝐚𝐥𝐥𝐲 𝐥𝐨𝐰 𝐚𝐦𝐨𝐮𝐧𝐭
🚩𝐁𝐥𝐚𝐦𝐞𝐝 𝐭𝐡𝐞𝐢𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐚𝐝𝐡𝐞𝐫𝐞𝐧𝐜𝐞 𝐭𝐨 𝐛𝐞𝐢𝐧𝐠 𝐰𝐞𝐚𝐤 𝐦𝐢𝐧𝐝𝐞𝐝
🚩𝐒𝐡𝐚𝐦𝐞𝐝 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞𝐢𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧

Nobody felt that they were starving.

Not once.

To the “1%”,

If you feel that your cravings are not just psychological and something much deeper and more complicated…

𝙸 𝚜𝚎𝚎 𝚢𝚘𝚞.

𝙸 𝚑𝚎𝚊𝚛 𝚢𝚘𝚞.

And let me help guide you in an educated approach that’s both healthy and and enjoyable.

👊🏻

04/02/2024

2 years ago today marks one of the happiest core memories of my life: adopting Mila from .

But let’s be honest, she’s the one that adopted and rescued me and I’m just an extension of her life.

I had started looking at adoption for well over 6 months and finally put it out to universe.

Mila(or Semi-Colon at that time😂) wasn’t listed.

When I filled out my application, I had to select 3 pups who i had in interest in.

About 2-3 weeks later I received an email saying that I was pre-approved for the adoption process.

However all 3 doggo interests were adopted already so I had to pick another 3.

Within a week, the coordinator had told me 2 of the 3 were already adopted but they had a dog that had not been listed on the website who would be a perfect fit.

2 years later(and 20lbs of lean muscle mass along the way), Mila manifested herself into my life.

I couldn’t be happier that this loving, gassy, cuddly house 🦛 of a dog would provide so much unconditional love that I never knew existed from an animal.

Adopt don’t shop, because you never know what loving soul you’ll save from a kill shelter(way out from Texas for this not so little one).

Happy 2 years of ❤️

04/01/2024

In case you missed my weekend stories but also because it’s Monday, Mila turned 3 🥳

03/30/2024

“𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐢𝐬𝐧’𝐭 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐝𝐨 𝐨𝐧𝐜𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐠𝐨𝐨𝐝. 𝐈𝐭’𝐬 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐡𝐚𝐭 𝐦𝐚𝐤𝐞𝐬 𝐲𝐨𝐮 𝐠𝐨𝐨𝐝.”

The book “Outliers: The Story of Success” by Malcolm Gladwell was one of my favourite reads circling around the theme of mastering your craft.

The book explores factors that contributed to the high levels of success of some individuals.

It dissects the steps of how Bill Gates created the world’s largest PC software company, Microsoft, as well as how Joseph Flom transformed Skadden, Arps, Slate, Meagher & Flom LLP and Affiliates into one of the most powerful law firms in the world.

In the second chapter, Gladwell introduces the concept of the “10 000-Hour Rule” and how it helped the Beatles become world famous musicians by having the opportunity to perform live as a group in Hamburg, Germany over 1200 times between 1960 and 1964.

Although they initially started at strip clubs, they accumulated more than 10 000 hours by playing nonstop.

Throughout his book, Gladwell repeatedly refers to the “10 000-hour rule,” asserting that the key to achieving true expertise in any skill is simply a matter of practicing, albeit in the correct way, for at least 10 000 hours.

I’ve spent almost 20,000 hours training people in person over a 10+ year period.

Despite not going the traditional route of formal education, I dedicated my life to genuinely caring about helping others.

To this day, I’m still a student, and forever will be.

By no means am I a master of my craft, even after 30,000 or 60,000 hours I spend training people.

To all my clients(past, present, future ones), I owe it to you for my endless pursuit of education and knowledge.

Even if it’s a page out of a book, or a 2 minute video clip, every day I get to wake up doing what I love.

Address

3080 Yonge Street
Toronto, ON

Website

http://www.musclemajstor.com/

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