Mindful Wellness Project

Mindful Wellness Project Wellness . Fitness . Nutrition. Mindfulness

Operating as usual

Starting a caloric deficit is the hardest thing in the world for me. Instead of whining like a b%t#h about it I start cl...
09/06/2021

Starting a caloric deficit is the hardest thing in the world for me. Instead of whining like a b%t#h about it I start cleaning the house. It actually makes me more active. The busier I am the less I think about food. What is your secret to get past those first 72 hours?

#training #fitness #coaching #performance #personaltrainer #personaltrainingstudio #ottawa #gatineau #health #healthandwellness #nutritionist #nutrition #muscle #fitnesscoach #hypertrophy #workout #lift #bodybuilding #gefit #healthcoach

09/01/2021

I forgot my lifting shoes today. So, I’m trying to squat with my heels elevated and it’s super uncomfortable and not stable at all. Still it’s better then air filled soft soles in running shoes. I think I’d be more likely to twist something in them as opposed to sock feet. Awkward but still working!

So the lesson here folks is making sure when you are lifting that you wear the appropriate shoes. They should have a flat hard bottom to allow you to find balance. Something like Chucks or even more specific lifting shoes that have a platform sole and put you in the proper position for successful lifts.

#healthylifestyle
#training #fitness #coaching #performance #personaltrainer #personaltrainingstudio #ottawa #gatineau #health #healthandwellness #nutritionist #nutrition #exercise #weightloss #workout #wellness #gym

Bulk is going well and I’m at 253lbs this morning. I actually can’t wait to start cutting and see what I’m building here...
08/31/2021

Bulk is going well and I’m at 253lbs this morning. I actually can’t wait to start cutting and see what I’m building here.

#training #fitness #coaching #performance #personaltrainer #personaltrainingstudio #ottawa #gatineau #health #healthandwellness #nutritionist #nuntr #nutrition #bulk

Bulk is going well and I’m at 253lbs this morning. I actually can’t wait to start cutting and see what I’m building here.

#training #fitness #coaching #performance #personaltrainer #personaltrainingstudio #ottawa #gatineau #health #healthandwellness #nutritionist #nuntr #nutrition #bulk

Drop the Top! Finally a night where it’s cool enough to enjoy this. #summervibes #summertime #abarth #droptoplife
08/28/2021

Drop the Top! Finally a night where it’s cool enough to enjoy this. #summervibes #summertime #abarth #droptoplife

Drop the Top! Finally a night where it’s cool enough to enjoy this. #summervibes #summertime #abarth #droptoplife

08/26/2021

Form could have been much better. My legs should have been locked out and my chest should have been up. Taking clips isn’t about flexin up on IG it’s a way to see what we are doing and get external feedback. Internally I felt locked in and I was contracting and pulling through the motion in my head. However, sometimes how we think we are lifting and what is really happening is something different. I hit this movement after a huge 6 sets of dead’s and bent-over rows. It was too heavy at 180 for me to effectively do this. So, lesson learned and I will do better next time around. Find weakness to grow folks!

#training #fitness #coaching #performance #personaltrainer #personaltrainingstudio #ottawa #gatineau #health #healthandwellness #nutritionist #nuntr #nutrition

Mountain Dog gave so much of his life to advance the sport of bodybuilding. Either directly or indirectly we have all be...
08/10/2021
John Meadows "Mountain Dog" Memorial Fund, organized by Jeff Cavaliere

Mountain Dog gave so much of his life to advance the sport of bodybuilding. Either directly or indirectly we have all benefited from him.

It’s time we all give back and help the Meadows family in this time of need.

#johnmeadows
#ledgend
#bodybuilding

https://gofund.me/d06b90fa

John Meadows was an iconic member of the fitness community who touched many … Jeff Cavaliere needs your support for John Meadows "Mountain Dog" Memorial Fund

I’m very saddened by the news of one of my heroes passing away today at 49 years old. So many people who are otherwise h...
08/08/2021

I’m very saddened by the news of one of my heroes passing away today at 49 years old. So many people who are otherwise healthy keep dying post vaccination. This is a huge loss for the bodybuilding world. John Meadows gave so much to advance professional training and helped so many people through his nutrition and training techniques to become pros themselves. My condolences go out to his family and children. #RIP #johnmeadows #bodybuilding #ledgend #sadnewstoday

I’m very saddened by the news of one of my heroes passing away today at 49 years old. So many people who are otherwise healthy keep dying post vaccination. This is a huge loss for the bodybuilding world. John Meadows gave so much to advance professional training and helped so many people through his nutrition and training techniques to become pros themselves. My condolences go out to his family and children. #RIP #johnmeadows #bodybuilding #ledgend #sadnewstoday

08/01/2021

Getting it in ass to grass.
Today’s Hypertrophy Lower Day

Front Squat 3-4 sets, 8-12 reps
Barbell Lunge 3-4 sets, 8-12 reps
Leg Extension 3-4 sets, 10-15 reps
Leg Curl 3-4 sets, 10-15 reps
Seated Calf Raise 3-4 sets, 8-12 reps
Calf Press 3-4 sets, 8-12 reps

#training #fitness #coaching #performance #personaltrainer #personaltrainingstudio #ottawa #gatineau #health #healthandwellness #nutritionist #nuntr #nutrition

07/28/2021

The basics of growth are simple: Consume more calories than you expend. In some ways, it's that easy. But figuring how many calories you need to maximize quality growth, well, that's not as simple.

1g of carbs = 4 cals so between my Pre - Intra and post I had 110g of carbs. Do the math and it’s a s**t load of calories. I try to keep my cals high around my workout and low the rest of the day so I don’t blow up and get fat.

What is your workout feed program for getting big?

#training #fitness #coaching #performance #personaltrainer #personaltrainingstudio #ottawa #gatineau #health #healthandwellness #nutritionist #nuntr #nutrition

07/22/2021

Do Deep Squats damage your knee?

The general consensus on deep squats pass 90 degrees is that they are bad for your knees. However, for the large majority of people, this is totally false!

Optimal squat depth for injury prevention management is highly depend on your individual mobility and injury history. A depth that is appropriate for one person may not be for another, so this blanket rule doesn’t apply to everyone.

Looking to have your squat assessed?

Let’s chat!

#health #wellness #injury #rehabilitation #squats #squatdepth #fitnesstips #kneepain #personaltrainer #personaltraining #personaltrainingstudio

I used to be exclusively an AirMax guy for years. These N. 354’s are seriously the most comfortable Nikes I’ve ever know...
07/22/2021

I used to be exclusively an AirMax guy for years.

These N. 354’s are seriously the most comfortable Nikes I’ve ever known.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau #nikeshoes

I used to be exclusively an AirMax guy for years.

These N. 354’s are seriously the most comfortable Nikes I’ve ever known.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau #nikeshoes

Did my Power Day 2 workout for lower body today. For my Squat I had to elevate my heels to really get into the pocket an...
07/11/2021

Did my Power Day 2 workout for lower body today. For my Squat I had to elevate my heels to really get into the pocket and go ass to grass. It took 4 warm up sets to find my working weight within that 3~5 reps. By the time I got there my feet were screwed into the ground and I felt good in my hips as I pulled myself down, pausing at bottom and then driving up with no bounce at the bottom. The movement felt really comfortable even with tons of weight.

I didn’t feel as good with my deadlift as I’m a rack pull guy as I’m 6.2”. I had to play with my foot position and go pretty wide in my stance to keep good form and target my legs for the lower portion of the movement. So I actually didn’t go that heavy today. I’m happy I found an area that I need to improve on.

For press I went super heavy to failure and it felt super comfortable.

I used a Keizer Air Curl and was able to adjust on the fly to really push the weight to max out my efforts for 6 reps.

Again I used a seated Keizer calf raise as I could adjust on the fly for maximum effort for 10 reps.

All over a pretty successful day under the bar.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

Did my Power Day 2 workout for lower body today. For my Squat I had to elevate my heels to really get into the pocket and go ass to grass. It took 4 warm up sets to find my working weight within that 3~5 reps. By the time I got there my feet were screwed into the ground and I felt good in my hips as I pulled myself down, pausing at bottom and then driving up with no bounce at the bottom. The movement felt really comfortable even with tons of weight.

I didn’t feel as good with my deadlift as I’m a rack pull guy as I’m 6.2”. I had to play with my foot position and go pretty wide in my stance to keep good form and target my legs for the lower portion of the movement. So I actually didn’t go that heavy today. I’m happy I found an area that I need to improve on.

For press I went super heavy to failure and it felt super comfortable.

I used a Keizer Air Curl and was able to adjust on the fly to really push the weight to max out my efforts for 6 reps.

Again I used a seated Keizer calf raise as I could adjust on the fly for maximum effort for 10 reps.

All over a pretty successful day under the bar.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

Started a new 4 day split for Power and Hypertrophy. This is my day 1 I started today. It was fun to switch back to a Po...
07/10/2021

Started a new 4 day split for Power and Hypertrophy. This is my day 1 I started today. It was fun to switch back to a Power Movement Program but really weird at the same time. I’ve been working with Hypertrophy for so long that it’s hard to switch back to such a small amount of reps. I’m also used to using a weight where I feel it getting really hard between 8~10 reps. With this it’s hard right from the get go. So, your focus has to be 100% locked in with zero room for error. Which means there need to be some decent warm up sets involved which are not listed in the program. The pump I actually felt from doing a full upper body day was a fantastic balanced feeling. Again strange but very welcoming.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

Started a new 4 day split for Power and Hypertrophy. This is my day 1 I started today. It was fun to switch back to a Power Movement Program but really weird at the same time. I’ve been working with Hypertrophy for so long that it’s hard to switch back to such a small amount of reps. I’m also used to using a weight where I feel it getting really hard between 8~10 reps. With this it’s hard right from the get go. So, your focus has to be 100% locked in with zero room for error. Which means there need to be some decent warm up sets involved which are not listed in the program. The pump I actually felt from doing a full upper body day was a fantastic balanced feeling. Again strange but very welcoming.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

07/08/2021

They say one of the hardest things to do once you are in your 40’s is to keep your legs. They aren’t wrong!

It’s not impossible to put size or strength on but it’s only done with a Power/Hypertrophy program with emphasis on volume. That only comes after a full movement reset with a rehab mindset. That’s right, you need to take it back to the basics and regain the mobility you had in your 20’s.

So you need a plan and a body mechanic to run a full diagnostics on your movement patterns, find opportunities to improve and then set rehab protocols going forward.

If this sounds like something you need, maybe we should talk!

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

07/08/2021

It’s funny to me just how many people would walk out of a gym with equipment this old. They are the same people who don’t understand how to lift correctly so they will never activate their back no matter what they are using.

Don’t confuse new equipment for being better. Gym equipment companies need to sell equipment so they come up with all sorts of stuff to make sales. Are they bioengineered well? Don’t know? Don’t worry as most gym owners couldn’t answer that either. They are in the business of selling memberships and generally have no fitness science background. It’s all big business and unfortunately, and the reason why people are gravitating towards boutique studios. That’s a whole other conversation for another time though..

What is more important is understanding your body mechanics. Once you have that you can utilize any piece of equipment by manipulating your body to the equipment.

If you don’t understand how to do that, maybe we should talk.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

07/04/2021

This is one of my favorite rowing variations for thickness. It’s technically difficult as you need precision control through out the movement to keep the bar balanced with little to no momentum.

This really isolates mid and lower back and targets your latissimus dorsi, the major muscles of your back. While the close row requires the use of your shoulder muscles, the lats are responsible for extending the shoulder joint and do most of the work. Since the latissimus dorsi tend to be stronger than the other back muscles, you'll be able to use more resistance for your close rows.

Looking for a new program or personal training to get over the post covid hump?

Let’s chat and get you back on track.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

Proof that I do I own more then sports wear. #fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #l...
06/27/2021

Proof that I do I own more then sports wear.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

Proof that I do I own more then sports wear.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

06/25/2021
06/24/2021

2 on 1 with Mr Puppa. #dogsofinstagram #basketball #multipoo

06/21/2021

Still lifting light but really connected with each rep and looking swoll for it. After I got covid I went down to 223lbs. I’m back up the 248lbs right now and feeling like my body awareness is in tune again. Excited to see where this can go. Also I guess I should mention that I have really worked on my gut health. I contribute that to my growth more then anything.

#fitness #gym #workout #fitnessmotivation #motivation #fit #bodybuilding #love #training #health #lifestyle #instagood #fitfam #healthylifestyle #sport #instagram #healthy #like #follow #gymlife #life #OttawaFitFam #Nutrition #personaltrainer #happy #goals #exercise #muscle #Gatineau

Nothing makes me much happier then this little guy who melts my heart with his cuteness. I’ve been an animal all my life...
06/19/2021

Nothing makes me much happier then this little guy who melts my heart with his cuteness. I’ve been an animal all my life and he makes me more human and softer in life. Qualities I never really had before and I am so thankful for the positive love he gives me. I can’t be the only one who thinks this way. Pets are such an important part of maintaining mental health! #mypet #MrPuppa #multipoo #unconditionallove

Nothing makes me much happier then this little guy who melts my heart with his cuteness. I’ve been an animal all my life and he makes me more human and softer in life. Qualities I never really had before and I am so thankful for the positive love he gives me. I can’t be the only one who thinks this way. Pets are such an important part of maintaining mental health! #mypet #MrPuppa #multipoo #unconditionallove

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