Iron V Athletics, Edmonton, AB (2026)

06/22/2021

GYMS ARE BACK *

Here are 3 things to remember when getting back into a regular routine of working out:

1 Plan and prepare your meals and gym gear the night before. Seeing everything ready to go feels a lot less overwhelming than having to do it all in the morning. If all you need to do is grab a gym bag and walk out the house, and warm up a meal when you get home, you’ve just set yourself up for
success.

2 Whatever form of exercising you are doing, do not ramp it up to 1000 percent and exercise at the level you were at months ago. I know it’s tempting, but if you push your body too hard you could injure yourself or burn out. Start slow and only work up to about 60-70% while your body adapts!

3 Mobility work is incredibly important. Most of us have done a lot more sitting or laying than usual during this pandemic, so make sure you’re warming up properly. Move your joints through their ROM (range of motion) before working out, and ensure proper blood flow and massage afterwards with foam rolling.

And most importantly, don’t be hard on yourself. It’s logical and reasonable to see a decrease in strength and endurance after a long break. You will get back to where you were and further with patience and ex*****on.

06/17/2021

You are an important person. Period. Just like anyone else that you look up to. Remember that if your self love does not include yourself, it’s probably incomplete.

06/11/2021

3 tips to help stop the “All or nothing” mindset

This negative mindset is one of the biggest things that can hold you back from accomplishing your fitness goals and also harms your health.

Here are 3 tips to get rid of it FOREVER!

* 1) I believe life should be lived with balance, just like I would encourage you to take days off from work so you don’t burnout, I would advise the same for workouts. If you aren’t a hardcore bodybuilder its likely you could fall off after going too hard initially. When getting back into a routine or even if you’re a beginner, a 30 minute workout a couple times a week is HUGE. Any workout beats no workout. �

* 2) Re-assess your WHY. This is the most important one. If you are grinding at the gym as a punishment for the potential weight gain from the lockdown, you can easily get discouraged when you don’t see results fast enough. I think it’s important to strive to improve our bodies while also being kind to ourselves like we would treat a loved one. Adding beneficial habits, nutritional foods and adding muscle to help our bodies out is the key! �

* 3) Get accountable! Tell a friend, hire a mentor/ coach, or post it on your social media. Talk about how �you’re going to tackle your mindset around fitness so that you’re absolutely committed to having a healthy relationship with yourself. �

Fitness is a combination of STOPPING BAD HABITS and replacing them with GOOD habits! Implement all three of these steps and you’ll be way closer to having the body and mind of your dreams.

If this resonates with you in any way and you want help drop the 🔥 emoji’s in the comments

06/10/2021

Protein tip: Add edamame beans to your meals! It’s a fantastic way to add protein, vitamins, and minerals.

Flavour tip: For those who love curry but don’t have an hour to make it, buy pre-mixed thai curry packets from the store to make meal prep 10x easier 👌🏽

06/03/2021

The 5 secrets to grow your legs

As an online fitness coach one of the BIGGEST questions I get about growing your legs is HOW! What do I need to do in order to hit this goal without absolutely despising the process?

Here are my 5 secrets to getting bigger and stronger legs.

1. Your mindset. When I know it’s leg day, I start early to prep myself. This means Wim Hoff breathing exercises the minute I wake up. Another important detail is to remember your WHY. Sometimes I watch YouTube videos of the greats to remind me of why I train in the first place. And lastly, get used to being uncomfortable. If we always only do what we WANT to do and what we FEEL like doing, we will not grow physically or mentally.
2. Your nutrition. If you’re not eating enough calories, it will be much more difficult to put on muscle. It’s as simple as that. Caloric surpluses will differ for each person, so I recommend finding a coach that can help you with a personalized meal plan that fits you and your lifestyle.
3. Your workout. It is VERY important to create a good warm up routine. Immediately cranking out reps is one of the fastest ways to cause injuries. So in order to maximize your body’s longevity and performance, spend just 10-20 minutes on getting the blood moving, activating your glutes, loosening your hips, and doing some dynamic stretches. We’re trying to grow muscle not move a number of weight. ( Yes I know it’s fun ) Focus on the muscle you’re using, feel the contractions in every rep.
4. Your lifestyle. I always recommend incorporating 2-3 lower body sessions per week. This means you’ll probably be sore quite often. Don’t worry you get used to having many days of limping around. On that note when getting into resistance training it’s vital to spend time rolling out and doing static stretching then holding said stretches for at least 1 minute to see mobility progress.
5. Environment/ Support System. Choose to be around people who support you, Even if they don’t have the same goals or hobbies you want to be around those who life you up in every aspect of life.

Any one of these secrets could be the one that moves the needle for you and helps you grow.

What are your tips for muscle growth? Comment below.

05/16/2021

So a week ago I announced a summer b***y growing challenge on Tik Tok, and it filled up so fast I didn’t get a chance to post it here on IG 😂 I currently have a group of motivated women who wanted to add muscle and make some sustainable lifestyle changes and they’ve been crushing it so far. The best part is that there are supplement and cash prizes for the top 3 contestants! I’ll be ranking them in this order:

1 Adherence to the plan
2 Work ethic/Effort
3 Timeliness on progress reports
4 Results

As everyone has different body types and different metabolisms, I will not be making my decision of the winner based only on the most drastic physical change. I do not want to reinforce the idea that only skinny or muscular people are to be celebrated. This is about sustainable lifestyle and mindset changes. Physical changes are just the cherry on top

Since this one filled up so quickly I’ll be doing another one to allow more people to join. Stay tuned for the next challenge announcement 🥳

05/11/2021

Thought of the day 💭

05/07/2021

Does fear of failure affect your life?

My fear of failure used to hold me back from doing what I love for a living.

I spent 7 years in the trades just for the paycheque. 5 days out of every week spent feeling exhausted and purposeless.

My job sucked my happiness and passion for life out of me.

I would get home and fill my evenings with distraction after distraction (TV shows, scrolling social media, movies, smoking too much w**d, watching sports games I don’t even care about, etc) just to make it through the week.

Saturday and Sunday would be spent doing chores, running errands, and meal prepping, so I didn’t actually do anything that brought me joy. There was zero time given to self development, the relationships with people around me, or even my mental health. Simply put, I wasn’t living my best life.

I have always known getting up at 6am everyday working somewhere that I wasn’t valued, was not going to work for me long term. It was draining me, but it’s all I knew at the time.

If you’re holding back from starting that new hobby or a new job, you can always start slow and start incorporating your goals into your current life. Keep the job you have to ensure you have money, while you transition to something you genuinely enjoy.

Just don’t do what I did. Don’t sit on the sidelines just because its a bold move and you’re scared of trying something new.

Its important to note that both the desire to stay stagnant and the fear of failure do not just vanish. We have to get used to being uncomfortable or feeling uncertain when we’re working on improving our skills and gaining confidence.

Let this be your reminder that the key in moving forward is to do things even while SCARED. Regardless of what you see on social media, nobody has it all figured out, and failing is always an opportunity to learn.

04/27/2021

Chronic pain, body dysmorphia, self confidence, proper nutrition, binge eating. Sound familiar to anyone? These are just some of the struggles I endured for the majority of my life and the reasons I started my coaching business. I feel compelled to help others with all of the above, because I know how isolating those issues can feel.

When I was younger I wish I had someone to tell me that there was actually a huge group of people out there that had the same disease as me (ankylosing spondylitis) and that I wasn’t alone. That working my body out is supposed to be a celebration of what I’m capable of, and that my body is not something to abuse or pick apart. That comparison is just the thief of joy, because everyone is at a different point in their journey. That protein is actually in plants, and that meat and dairy was unfortunately causing a lot of my bodily pain. That I was never eating enough calories as a meat eater and I wasn’t getting enough of a variety of foods in my diet. That having a healthy relationship with food should’ve been a priority of mine, because restricting foods ultimately leads to binging.

Before trying to change your body, change your mind first. COMPASSION is key. It’s not an easy journey but learning to be truly kind to yourself is where you start. Speak to yourself like you would to somebody you love. Speak to yourself like you’re speaking to a younger you.

Overcoming these issues was not easy, and I couldn’t have done it on my own. That’s why my coaching is centred around empowering clients to celebrate their bodies and establishing a healthy relationship with themselves and the food they eat. Let this be your reminder that you don’t have to struggle alone and that asking for help is a courageous decision.

-Coach Jon

04/02/2021

BBQ Beyond beef and veggies, doesn’t get much better. This stuff is so versatile, It made the plant based switch so easy.

03/31/2021

If I could go back in time to give myself advice for when I was starting training I would tell myself these 2 things. (Although there’s many more)

Hip mobility and strengthening is absolutely crucial ! To prevent issues further down the road you need to give your hips weekly attention to maximize longevity.

If you want to make serious progress or just think you need guidance, get a coach! Almost every coach I know has their own. Having that second set of eyes to help with your plan is something I highly recommend to get results quicker.

I am currently taking on new clients. If you refer a friend or sign up with a partner you both receive a discounted monthly price. Check out my new website in my bio for information on the packages I offer. IG page is

-Coach Jon

Iron V Athletics
📧 [email protected]
📝 Customized workout routines
🥑 Science based nutrition plans
🧠 Lifestyle & bodybuilding coaching
🧘‍♀️ Mobility & supplement guidance

01/31/2021

Over here reminiscing our third vegan Christmas dinner 😍

Iron V Athletics

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