John Berger

John Berger I simplify fitness for busy people and help strengthen their bodies through flexible online coaching. Become a Better, Stronger You

Operating as usual

Very important! Lifters over 40 must consistently combat inflammation.Why?Well to start, chronic low-grade inflammation ...
05/30/2021

Very important! Lifters over 40 must consistently combat inflammation.

Why?

Well to start, chronic low-grade inflammation is a key component in reducing insulin sensitivity.

Since it's very important for insulin to work efficiently to transport nutrients into the cells for repair and recovery, then reducing inflammation is paramount to stay as “anabolic” as possible.

Take a high quality fish oil daily. It fights chronic inflammation and improves muscle protein synthesis.

Very important! Lifters over 40 must consistently combat inflammation.

Why?

Well to start, chronic low-grade inflammation is a key component in reducing insulin sensitivity.

Since it's very important for insulin to work efficiently to transport nutrients into the cells for repair and recovery, then reducing inflammation is paramount to stay as “anabolic” as possible.

Take a high quality fish oil daily. It fights chronic inflammation and improves muscle protein synthesis.

51 and lifting - If you want to continue progressing, do your best to stay healthy and injury-free.The human body has a ...
05/29/2021

51 and lifting - If you want to continue progressing, do your best to stay healthy and injury-free.

The human body has a great capacity to adapt, but it still has limitations. And if you’re in your 40’s, 50’s or 60’s and have been lifting for 20-plus years, like me, you likely have some wear and tear across your body. You likely built plenty of scar tissue and you’ve also become less efficient at producing collagen which makes it harder to heal. Your body can’t withstand the same type of stress that it could when you were younger and less experienced.

Staying injury-free comes down to mindset. And that’s the number one thing that needs to change as you get older. While it’s hard to do, you should tone down the competitive spirit and stop trying to be the strongest in the gym.

Even stop being in competition with your former self. Listen, I bench pressed 450 pounds in my twenties, and squatted 600. Decent weights for someone who was always pretty much 220-250 pounds.

Nowadays I can’t come close to these numbers, and if I tried it would destroy my shoulders, knees and lower back . I simply can’t use super heavy weights anymore. Yet my physique is as good as it was back then.

I’ve gotten my best results in recent years by increasing intensity and frequency while load and volume are kept much lower than in the past.

This switch in mindset can be hard to do for those who always loved lifting heavy and being the strongest in the gym. Some can’t transition. But as you get older you should put your efforts into “looking better” rather than in being the strongest or biggest.

51 and lifting - If you want to continue progressing, do your best to stay healthy and injury-free.

The human body has a great capacity to adapt, but it still has limitations. And if you’re in your 40’s, 50’s or 60’s and have been lifting for 20-plus years, like me, you likely have some wear and tear across your body. You likely built plenty of scar tissue and you’ve also become less efficient at producing collagen which makes it harder to heal. Your body can’t withstand the same type of stress that it could when you were younger and less experienced.

Staying injury-free comes down to mindset. And that’s the number one thing that needs to change as you get older. While it’s hard to do, you should tone down the competitive spirit and stop trying to be the strongest in the gym.

Even stop being in competition with your former self. Listen, I bench pressed 450 pounds in my twenties, and squatted 600. Decent weights for someone who was always pretty much 220-250 pounds.

Nowadays I can’t come close to these numbers, and if I tried it would destroy my shoulders, knees and lower back . I simply can’t use super heavy weights anymore. Yet my physique is as good as it was back then.

I’ve gotten my best results in recent years by increasing intensity and frequency while load and volume are kept much lower than in the past.

This switch in mindset can be hard to do for those who always loved lifting heavy and being the strongest in the gym. Some can’t transition. But as you get older you should put your efforts into “looking better” rather than in being the strongest or biggest.

It’s not all about the 💪 fellas. Summer time means 🩳- got to try to make those calves Moooo 🐄 🐄
05/09/2021

It’s not all about the 💪 fellas. Summer time means 🩳- got to try to make those calves Moooo 🐄 🐄

It’s not all about the 💪 fellas. Summer time means 🩳- got to try to make those calves Moooo 🐄 🐄

Day 2 of 60. You never start where you want to get to. Start where you are - and go get what you want. Time is on your s...
05/09/2021

Day 2 of 60. You never start where you want to get to. Start where you are - and go get what you want. Time is on your side. #50isthenew30

Day 2 of 60. You never start where you want to get to. Start where you are - and go get what you want. Time is on your side. #50isthenew30

Locked 🔒 down, but not out. Getting 💪 done in the garage , working with what I’ve got 👍🏼
05/08/2021

Locked 🔒 down, but not out. Getting 💪 done in the garage , working with what I’ve got 👍🏼

Is it practical to think you can stay in great physical shape in your 50s and beyond?--I think it is, now I just need to...
05/02/2021

Is it practical to think you can stay in great physical shape in your 50s and beyond?
--
I think it is, now I just need to prove it to myself!

Is it practical to think you can stay in great physical shape in your 50s and beyond?
--
I think it is, now I just need to prove it to myself!

Saturday’s for lifting heavy 💩
05/01/2021

Saturday’s for lifting heavy 💩

Saturday’s for lifting heavy 💩

At 50 years of age and counting, I do feel a sense of accomplishment in being an Ambassador for health and fitness compa...
04/28/2021

At 50 years of age and counting, I do feel a sense of accomplishment in being an Ambassador for health and fitness companies.

More importantly, I hope that it lets others know that age is just a number. YOU control how you nourish and exercise your body, and ultimately the results you will get in return

At 50 years of age and counting, I do feel a sense of accomplishment in being an Ambassador for health and fitness companies.

More importantly, I hope that it lets others know that age is just a number. YOU control how you nourish and exercise your body, and ultimately the results you will get in return

Do not go gentle into that good night, old age should burn and rave at close of day; rage, rage against the dying of the...
04/27/2021

Do not go gentle into that good night, old age should burn and rave at close of day; rage, rage against the dying of the light.
-- Dylan Thomas
--
After 40 you can still make gains in the gym. And unlike the youngsters, your motivation is to improve your quality of life and prevent health issues that will work against you!

Do not go gentle into that good night, old age should burn and rave at close of day; rage, rage against the dying of the light.
-- Dylan Thomas
--
After 40 you can still make gains in the gym. And unlike the youngsters, your motivation is to improve your quality of life and prevent health issues that will work against you!

Do not go gentle into that good night, old age should burn and rave at close of day; rage, rage against the dying of the...
04/27/2021

Do not go gentle into that good night, old age should burn and rave at close of day; rage, rage against the dying of the light.
-- Dylan Thomas
--
After 40 you can still make gains in the gym. And unlike the youngsters, your motivation is to improve your quality of life and prevent health issues that will work against you!

Do not go gentle into that good night, old age should burn and rave at close of day; rage, rage against the dying of the light.
-- Dylan Thomas
--
After 40 you can still make gains in the gym. And unlike the youngsters, your motivation is to improve your quality of life and prevent health issues that will work against you!

40s, 50s, 60s - you don’t have to stop living, just adjust your approach and keep on rollin’.
04/26/2021

40s, 50s, 60s - you don’t have to stop living, just adjust your approach and keep on rollin’.

40s, 50s, 60s - you don’t have to stop living, just adjust your approach and keep on rollin’.

04/20/2021

You don't have to be a bodybuilder to enjoy the benefits of whey protein... there's benefits for all of us!

Canadian Protein is Canada's highest quality source to buy whey protein supplements, vegan protein and nutritional and b...
04/18/2021

Canadian Protein is Canada's highest quality source to buy whey protein supplements, vegan protein and nutritional and bodybuilding supplements. We specialize in bulk powders including bulk protein and bulk supplements, and encapsulated products. We are obsessed with providing Canada supplement customers great nutritional products, quality, customer service, customer protein reviews and supplement reviews and prices second to none.

Canadian Protein is Canada's highest quality source to buy whey protein supplements, vegan protein and nutritional and bodybuilding supplements. We specialize in bulk powders including bulk protein and bulk supplements, and encapsulated products. We are obsessed with providing Canada supplement customers great nutritional products, quality, customer service, customer protein reviews and supplement reviews and prices second to none.

Look 👀 at that tan 🏖.
04/17/2021

Look 👀 at that tan 🏖.

Look 👀 at that tan 🏖.

DISMAL DEFICIENCYDo you know that your body is designed to run optimally through the ingestion of a precise mix of 59 su...
04/16/2021

DISMAL DEFICIENCY

Do you know that your body is designed to run optimally through the ingestion of a precise mix of 59 substances?

Of these, 35 are vitamins, minerals and co-factors (micro-nutrients).

Deficiencies in any of these micro-nutrients impair fat loss, decrease athletic performance, reduce immunity, result in deficiency specific illnesses.

Ninety percent of Americans consume too little vitamin D and vitamin E; sixty percent get too little magnesium, and fifty percent don't consume the recommended amount of calcium and vitamin A.

DISMAL DEFICIENCY

Do you know that your body is designed to run optimally through the ingestion of a precise mix of 59 substances?

Of these, 35 are vitamins, minerals and co-factors (micro-nutrients).

Deficiencies in any of these micro-nutrients impair fat loss, decrease athletic performance, reduce immunity, result in deficiency specific illnesses.

Ninety percent of Americans consume too little vitamin D and vitamin E; sixty percent get too little magnesium, and fifty percent don't consume the recommended amount of calcium and vitamin A.

IMPOSSIBLE!.No it's not. Starting might be hard, but your body will change rapidly, you’ll feel great, and you’ll look a...
04/11/2021

IMPOSSIBLE!
.
No it's not. Starting might be hard, but your body will change rapidly, you’ll feel great, and you’ll look amazing🏋️‍♂️
.
Within ONE week your pants could be fitting better… in just a few weeks, you’ll start getting compliments… in 90-days you’ll have a brand new body💪
.
Keep going and within a year, you’ll be sporting your ideal body, feeling confident, and enjoying unlimited energy.

IMPOSSIBLE!
.
No it's not. Starting might be hard, but your body will change rapidly, you’ll feel great, and you’ll look amazing🏋️‍♂️
.
Within ONE week your pants could be fitting better… in just a few weeks, you’ll start getting compliments… in 90-days you’ll have a brand new body💪
.
Keep going and within a year, you’ll be sporting your ideal body, feeling confident, and enjoying unlimited energy.

🔒 LOCKDOWN WORKOUTS - grab a bar and a band and get it done anyway you can 💪
04/10/2021

🔒 LOCKDOWN WORKOUTS - grab a bar and a band and get it done anyway you can 💪

It's almost RIDICULOUS, but not..The endless list of benefits supported by consuming OMEGA 3 fats..I have been raving ab...
04/10/2021

It's almost RIDICULOUS, but not.
.
The endless list of benefits supported by consuming OMEGA 3 fats.
.
I have been raving about the many health benefits associated with Omega 3 for many years now.
.
Yet many of my friends and family still are not consuming enough on a regular basis.
.
If you’re not getting enough omega 3 in your diet, take a look at these simple ways of increasing your omega 3 consumption.

It's almost RIDICULOUS, but not.
.
The endless list of benefits supported by consuming OMEGA 3 fats.
.
I have been raving about the many health benefits associated with Omega 3 for many years now.
.
Yet many of my friends and family still are not consuming enough on a regular basis.
.
If you’re not getting enough omega 3 in your diet, take a look at these simple ways of increasing your omega 3 consumption.

04/07/2021

You need a bench press and heavy weights if your goal is purely strength gains - new one rep max.

But, if you want to improve your general health and fitness, sculpt your chest, improve joint health and bone density, you can get away with a good set of resistance bands

Put the voice in the back of your head telling you all the reasons why you CAN'T on mute🗣️🔇 Your potential is endless on...
04/04/2021

Put the voice in the back of your head telling you all the reasons why you CAN'T on mute🗣️🔇

Your potential is endless once you begin to focus on ALL the reasons why you CAN💪

Put the voice in the back of your head telling you all the reasons why you CAN'T on mute🗣️🔇

Your potential is endless once you begin to focus on ALL the reasons why you CAN💪

Working on the WHEELS on the last day before lockdown 🔒
04/02/2021

Working on the WHEELS on the last day before lockdown 🔒

My expression when they announce another LOCKDOWN 🔒
04/01/2021

My expression when they announce another LOCKDOWN 🔒

My expression when they announce another LOCKDOWN 🔒

STRONGER SUNDAYS -  Time to make magic happen 🏋️🏋️🏋️
03/28/2021

STRONGER SUNDAYS - Time to make magic happen 🏋️🏋️🏋️

I be glowing - how ‘bout you?          🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟
03/27/2021

I be glowing - how ‘bout you? 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟

I be glowing - how ‘bout you? 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟

Great upper chest focused 🏋️ this Saturday morning 💪. What did you train today?
03/27/2021

Great upper chest focused 🏋️ this Saturday morning 💪. What did you train today?

It’s wear your BLING 🤑 to the gym day 💎. Who’s got me beat?
03/20/2021

It’s wear your BLING 🤑 to the gym day 💎. Who’s got me beat?

It’s wear your BLING 🤑 to the gym day 💎. Who’s got me beat?

Protein on a budget?—26 grams of high quality protein, next to 0 fat and 0 carbs. —$1.50 CAD for 26 grams of protein in ...
03/20/2021

Protein on a budget?

26 grams of high quality protein, next to 0 fat and 0 carbs.

$1.50 CAD for 26 grams of protein in this one can. Less than 6 cents a gram.

It is still cheaper to buy Canadian Protein Whey Isolate- just saying 🤔

Protein on a budget?

26 grams of high quality protein, next to 0 fat and 0 carbs.

$1.50 CAD for 26 grams of protein in this one can. Less than 6 cents a gram.

It is still cheaper to buy Canadian Protein Whey Isolate- just saying 🤔

At the Gym: Machines (3-Day Split) - 8 Weeks--Get up-close and familiar with some of the most effective equipment in you...
03/20/2021
At the Gym: Machines (3-Day Split)

At the Gym: Machines (3-Day Split) - 8 Weeks
--
Get up-close and familiar with some of the most effective equipment in your gym with this machine-only total body program.
--
This program lasts for 8 weeks and includes:
💎 3 workouts (legs (day 1); push (day 2); pull (day 3))
split over the week on Monday, Wednesday, and
Friday respectively.
💎 Assessments at the start, week 5, and upon
completion of week 8.
👇👇👇👇👇
https://www.trainerize.me/profile/jbfitnessglobal/?planID=119255

Get up-close and familiar with some of the most effective equipment in your gym with this machine-only total body program. This program lasts for 8 weeks and includes: - 3 workouts (legs (day 1); push (day 2); pull (day 3)) split over the week on Monday, Wednesday, and Friday respectively. - Assessm...

Working on the WHEELS today 💥
03/20/2021

Working on the WHEELS today 💥

Get out of bed with a purpose 💥
03/18/2021

Get out of bed with a purpose 💥

Get out of bed with a purpose 💥

It’s not complicated. 🏋️💪
03/17/2021

It’s not complicated. 🏋️💪

It’s not complicated. 🏋️💪

Lose Weight and Keep It Off 🦸--Exercise burns fat and prevents future fat storage. --Muscle burns fat 24 hours a day. Th...
03/17/2021

Lose Weight and Keep It Off 🦸
--
Exercise burns fat and prevents future fat storage.
--
Muscle burns fat 24 hours a day. The more muscle you have, the easier it is to get and stay lean.
--
If you want a healthier body and healthier lifestyle, exercise with resistance is the answer.

Lose Weight and Keep It Off 🦸
--
Exercise burns fat and prevents future fat storage.
--
Muscle burns fat 24 hours a day. The more muscle you have, the easier it is to get and stay lean.
--
If you want a healthier body and healthier lifestyle, exercise with resistance is the answer.

Is there a day of the week you just won't train?--If I had to pick one day I would not work out - it would have to be Mo...
03/15/2021

Is there a day of the week you just won't train?
--
If I had to pick one day I would not work out - it would have to be Monday.
--
But, I don't have to pick one - so I will just keep on training on Monday's 😜

Is there a day of the week you just won't train?
--
If I had to pick one day I would not work out - it would have to be Monday.
--
But, I don't have to pick one - so I will just keep on training on Monday's 😜

8-Week Full Body Beginner Bands. An introduction to using bands for beginners.Upper Body / Lower Body workouts alternate...
03/13/2021
8-Week Full Body Beginner Bands

8-Week Full Body Beginner Bands. An introduction to using bands for beginners.

Upper Body / Lower Body workouts alternate, 3 days per week on Monday, Wednesday, and Friday.

There is an included 20-minute core circuit for Saturdays, for those who want a little bit of extra work.

https://www.trainerize.me/profile/jbfitnessglobal/?planID=118075

An introduction to using bands for beginners. Upper Body / Lower Body workouts alternate, 3 days per week on Monday, Wednesday, and Friday. There is an included 20-minute core circuit for Saturdays, for those who want a little bit of extra work.

#1 SOURCE FOR BUYING WHEY PROTEIN POWDER & SUPPLEMENTS ONLINE.--Canadian Protein is Canada's highest quality source to b...
03/13/2021
Whey Protein Company & Canadian Supplements - Canadian Protein

#1 SOURCE FOR BUYING WHEY PROTEIN POWDER & SUPPLEMENTS ONLINE.
--
Canadian Protein is Canada's highest quality source to buy whey protein supplements, vegan protein and nutritional and bodybuilding supplements.
--
Specializing in bulk powders including bulk protein and bulk supplements, and encapsulated products.
--
Obsessed with providing supplement customers great nutritional products, quality, customer service, customer protein reviews and supplement reviews and prices second to none.

https://canadianprotein.com?ref=352

Order Whey Protein Powder and Canadian Supplements online at Canada's #1 Source for Protein and Supplements. Free Shipping, Great Quality, Canada Supplements Store.

Address

202 Bandelier Way
Ottawa, ON
K2S 2J5

Telephone

+16136084806

Products

Nutritional Supplements; Personal Training and Nutrition Coaching.

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My Passion

My passion is to provide health and fitness coaching to anyone, anywhere. By leveraging the internet I have the pleasure to coach people anywhere in the world. I provide coaching focused on three pillars - training, nutrition and recovery with the focus to help people achieve healthier, happier lifestyles.

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