"COVID-19 Update: I am excited to announce that In-Home Training is once again available. To allow for safe In-Home Sessions, strict guidelines will be followed; to view those guidelines please read COVID-19 Update: In-Home Training . Virtual Training and Online Training are also available. For now Training at Fortis Fitness West is still suspended."

Resources

My goal is to help you live a healthier, happier, and more fulfilling life. In that pursuit I’ve come across items and services that have helped make my Clients’ lives and my life better. I’d like to share those with you.

This page contains a list of resources that have helped me and that I believe can help you too. There are books to help with self-development and training, training equipment, apps and items that have made life more convenient. I will be constantly updating this list, so check back often.

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only endorse products that I personally believe in. Thank you for your support!

Training Programs

QuarantineHome-Workout Program

Price: FREE

In this Program you'll build your Strength and Endurance while burning Fat. The best part is, there's enough variety in this Program to keep you entertained!
What are you waiting for? Take the first step in achieving your goals with ONE CLICK

Recommended Reading

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones By James Clear

Extreme Ownership: How U.S. Navy SEALs Lead and Win By Jocko Willink & Leif Babin

I came across this book at a time when I had been promoted to a leadership position. Leading doesn’t come naturally to me, but this book helped a lot. It taught me the power in taking full responsibility and how by empowering those around me, I can help them be their best.

The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life By Mark Manson

Mark Manson offers a different approach than the decades old adage of “be positive”. We have to acknowledge that sometimes life isn’t fair and we can’t always turn lemons into lemonade. Sometimes we have to accept our limits and endure. There are a lot of real talk moments in this book. The big lesson I learned from this big is to decide what is worth giving a F*ck about.

10% Happier Revised Edition: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works By Dan Harris

If you’re on the fence about whether or not meditation can help improve your everyday life, then checkout Dan Harris’ story of how he found his way to mindfulness meditation. This book helped me get off the fence and start working on mindfulness.

The Mindful Athlete: Secrets to Pure Performance By George Mumford

Both Kobe Bryant and Michael Jordan among other athletes credit some of their success to the mindfulness meditation techniques they learned from George Mumford. So, I knew I had to check it out and it did not disappoint.

Bodyweight Strength Training Anatomy By Bret Contreras

Minimal space and equipment is no problem once you learn how to use your Body as Resistance. This is a great resource for Trainers and Trainees alike. This book breaks down exercises by body part and gives a variety of options for different capabilities.

Glute Lab: The Art and Science of Strength and Physique Training By Bret Contreras & Glen Cordoza

This book is amazing for both Trainers and Trainees. You’ll learn the basics of exercise selection and programming with a focus on why and how to train the Glutes. Let’s be honest, we all want a nice looking butt.

Recommended Exercise Equipment

WOD Nation Resistance Band for Pull Up or Chin Up Assist, Mobility, Resistance Band Exercises

These are some of the first pieces of equipment I ever bought. I still have and use them today. They have Bands of different Resistance Levels. I do find that these are more durable and provide more Resistance than TheraBands. These are great for Beginners to Intermediates. They have higher Strength Bands for more Advanced Trainees as well. Great for use at the gym, at home, or in a clinical setting

TheraBand Resistance Bands, 6 Yard Roll Professional Latex Elastic Band For Upper Body, Lower Body, & Core Exercise, Physical Therapy, Pilates, At-Home Workouts, & Rehab

I’ve been using TheraBand’s for years. I use them for both myself and my Clients. They have a variety of Bands with different Resistance Levels. Great for use at the gym, at home, or in a clinical setting. Great for Training and Rehab purposes especially for Beginners.

Bowflex SelectTech 552 Adjustable Dumbbells (Pair)

These were recommended by a couple that I train. They loved them so much that they bought a pair for their condo and their vacation home. These can be adjusted from 5lbs to 52lbs each, all while saving you space. Great for a home gym.

AmazonBasics Exercise Training Puzzle Mat with Foam Interlocking Tiles

These have been a great addition to the home gym in my garage. I use these when doing Bodyweight and Kettlebell exercises. They’re easy to clean and arrange for various spaces and exercises.

MapleFit Premium Non-Slip Eco-Friendly Yoga Mat with Carrying Strap

I have had a few Yoga Mats over the years, and this one is my favorite. I’ve used this on hardwood floors, carpet and on the deck in my backyard. It’s very durable and provides good traction. If you’re on the heavier side or need a thicker mat then this one may not be for you, especially if using it on a harder surface.

REEHUT Barbell Squat Pad - Ergonomic Protective Pad Support for Squats, Lunges & Hip Thrust

Barbell Hip Thrusts used to be very uncomfortable because of the pressure of the Barbell digging into my Pelvis. Once I added this pad around the Barbell, that pain and discomfort went away and I was much more comfortable adding weight to the Barbell.

Recommended Kitchenware

Digital Kitchen Scale

A food scale is an inexpensive and convenient way to gain awareness of your diet. If you have weight loss or gain goals, and you’re not using a food scale, then I believe you’re lowering your chances of success. A kitchen scale will allow you to be much more accurate when selecting portion sizes and adhere better to your diet.

Power Air Fryer XL

This has been both a time and a calorie saver for me and my family. With many presets for common items like fries, chicken, beef, fish, and shrimp; an air fryer will save you time in the kitchen. It also requires little to no oil so you can save on the calories; although I do like using a couple of sprays of PAM Cooking Spray when making Sweet Potato Fries. Enjoy fried foods while saving on the calories and time.

Recommended Homeware

Bodyweight Scale

If you have a goal bodyweight, then you need a scale to be able to determine if you’re moving towards that goal, away from it, or not moving at all. I recommend checking your weight daily at a consistent time. Your weight fluctuates daily and by only checking it once a week or month, you’re putting too much pressure on that single weigh-in. By weighing each day you can get an average weight for the week to determine if your diet is working or not. There is also evidence that people who weigh themselves more often lose more weight and keep more of it off.

Recommended Apps

Calm

This app offers a lot, guided meditations to help with sleep, anxiety or peak performance; music for sleep and work, masterclasses on a variety of subjects including mindful eating. The paid version is well worth it.

Apple App Store: https://apps.apple.com/us/app/calm/id571800810

Google Play: https://play.google.com/store/apps/details?id=com.calm.android&hl=en_CA

MyFitnessPal

This is probably the most widely used Food tracker. It will give you a breakdown on the calories, macronutrients and even micronutrients of some foods. Use this to track your food intake. It has a small learning curve, but after some practice, you’ll be comfortable using it to track each meal. Pair this with a Kitchen Scale and Bodyweight Scale to increase your chances of successfully losing weight and keeping it off.

*Pro Tip: Don’t log your physical activity in the app, as it may increase your target calories for the day. If you’re trying to lose weight, that would be counterproductive.

Apple App Store: https://apps.apple.com/us/app/myfitnesspal/id341232718

Google Play: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en_CA