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Enjoy the Effects Resistance Training has on Mental Health,
One Rep at a Time.

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Enjoy the Effects Resistance Training has on Mental Health,
One Rep at a Time.

Want a better fitter life?

Keep Reading to See How to Lift Stress Away, or Click Below to Get in Contact and Have a Chat.

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ONLINE TRAINING

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Want a better fitter life?

Keep Reading to See How to Lift Stress Away, or Click Below to Get in Contact and Have a Chat.

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Regular exercise may alleviate symptoms of depression by:

  • Increasing energy levels

  • Improving sleep

  • Distracting from worries and rumination

  • Providing social support and reducing loneliness (being active in recreational sport or organized activity)

  • Increasing a sense of control and self-esteem, by allowing people to take an active role in their own wellbeing

Regular exercise strengthens your body and mind,

and with better mental health your physical health improves. When not controlled or managed poor mental health and stress manifests in your body and can lead to serious health conditions in the future.

 

Lift Stress Away is big on managing your Self Talk,

the way you talk about yourself can absolutely keep you down. To be successful: managing negative self talk and view of self is important going forward when developing and implementing a structured routine of physical activity in your life.

 

Goal of Lift Stress Away,

Teach you to be strong in the gym, so you can be strong in all other areas of your life. Enjoy more physical activities, do more physical activities, and experience more of life with family, friends, and loved ones.

Studies show Exercise, specifically Resistance Training, is an effective way to cope with anxiety and greatly contributes to Your Mental Well Being, and Can be as effective as antidepressants.

Studies show Exercise, specifically Resistance Training, is an effective way to cope with anxiety and greatly contributes to Your Mental Well Being, and Can be as effective as antidepressants.

TRAINING PHILOSOPHY

LiftStressAway believes everyone should incorporate resistance training into their lifestyle, and that it should be used as a means to enhance quality of life now and in the future so you can enjoy being active with family and friends, and create and share new memories and experiences with loved ones for years to come.

Welcome to LIFTSTRESSAWAY, I created this Personal Training Brand with 1 main objective:

Show people how to workout effectively by providing guidance and easy digestible steps to:

Instill confidence, manage own accountability, & increase exercise and nutrition compliance.

TRAINING PHILOSOPHY

LiftStressAway believes everyone should incorporate resistance training into their lifestyle, and that it should be used as a means to enhance quality of life now and in the future so you can enjoy being active with family and friends, and create and share new memories and experiences with loved ones for years to come.

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Welcome to LIFTSTRESSAWAY, I created this Personal Training Brand with 1 main objective:

Show people how to workout effectively by providing guidance and easy digestible steps to:
Instill confidence, manage own accountability, & increase exercise and nutrition compliance.

Mentality and Mindset are Key Components to LiftStressAway Programs

Mentality and Mindset are Key Components to LiftStressAway Programs

+ B. Sc. in Kinesiology
+ Personal Training Certificate
+ Certified in Fascial Mobility Training (Stretch Therapy)
+ Passion for Psychological and Long Term Health Through Resistance Training and Organized Group Activity
Strong Body, Stronger Mind

Mission

To help introverted young professionals boost self-esteem, social skills, confidence, and productivity through resistance training and implementation of better habits to improve their emotional, mental, and physical well being so they can be and feel “Cool”.

Lift Stress Away Values

EXERCISE PERFORMANCE

Instruction and Knowledge Delivered

PRODUCTIVITY AND STRUCTURE

Content to guide you in Resistance Training, productivity and personal development.

VISION

Clear Concise Steps & Thought Provoking Material To Build A Stronger Vision of Future Self both Physically and Mentally.

Build out Nutrition Habits with LiftStressAway Guided Material and Take Control of Your Results

Build out Nutrition Habits with LiftStressAway Guided Material and Take Control of Your Results

You Create Your Future, Start now.

 

The largest determinant of future success is formation of habits that best serve your end goal through deliberate daily practice.

 

A Strong Body makes a Stronger Mind

You Create Your Future, Start now.

 

The largest determinant of future success is formation of habits that best serve your end goal through deliberate daily practice.

 

A Strong Body makes a Stronger Mind

What Should You Expect When Starting a Balanced Training Program?

Posture and Mobility Improves, Pain Decreases

Before Training

What should you expect with personal training? Yes, you will lose weight, but first your posture will improve and your ability to move well increases significantly.

Weight Loss undoubtedly follows as you learn how to use your body to it’s best capability.

Within 1 Month of Training

Standing taller and looking more confident is just the start. Better posture, means better mobility, better mobility means better exercise execution, all coming together to get your body to adapt and change how you want. 

More Obvious & Favourable Changes in Body Composition

Lets Build Something Together

Get Ready to See Some Big Changes

Imagine, you have tightness affecting your posture and how you stand. Your body feels tight, sore, and achy.

What can happens when you correct your posture?

Month 2 is a month where serious adaptations in muscle strength, size and definition happens because you can now use your body as it was meant and can achieve much closer to full range of motion due to less restriction and improved core control.

Consistency with the mobility work provided and weekly workouts, will put you so much further ahead in Month 2 than you were in Month 1.

A trainer is your guide and mentor in fitness, but he/she cannot do the work for you – results occur fastest with repetition (quality reps with full range of motion) and weekly consistency.

Strengthened Habits and Real Progress Leading Way to Clear Vision of Attainment of Your Goals

Goals

75%

Habit Formation

90%

Nutrition Adherance

80%

Workout Effort

90%

Exercise Adherence

80%

Body Transformation

70%

Well on your way to reaching your goal

It takes about 66 days to build a habit. Entering your third month, depending on the size of the goal and how disciplined you were, you will be either right there or 50% of the way there (depending on your starting point).

Lift Stress Away encourages and guides you on a Morning Routine to start the day off right.
A morning routine gets you in the right frame of mind and helps to start your day off with good habits, the more easily you can reach your goals.

Reflecting on what you are thankful for and taking stock of your success, while avoiding negative self talk allows you to keep positive behaviors in motion and positivity high throughout your days and weeks.

Change your thoughts to avoid negative self talk and limiting beliefs so you can unblock your success and do the things you need to do to succeed.

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All LiftStressAway Members are Required to go Through the 1 Month Training and Teachings in The Online Client Portal.

All LiftStressAway Members are Required to go Through the 1 Month Training and Teachings in The Online Client Portal.

Lift Stress Away, An Awareness Brand

Examining The Benefits Resistance Training, Organized Sports, and Group Activities Have on Both Mental & Physical Health.

Based in Greater Toronto

LiftStressAway, An Awareness Brand

Examining The Benefits Resistance Training, Organized Sports, and Group Activities Have on Both Mental & Physical Health.

Based in Greater Toronto

4 Pillars Of Success

1. Self Awareness and Mindset

2. Nutrition

3. Movement Mechanics & Fitness Knowledge

4. Consistency and Discipline

Learn How To Exercise Below

Exercise Principles and Exercise Combinations to try

Consistency and Discipline is Built Through Structured Guidance and Delivery of Knowledge.

Consistency and Discipline is Built Through Structured Guidance and Delivery of Knowledge.

LEARN HOW TO LIFT WEIGHTS: FORM

Want to know how to squat, deadlift, bench press (or push up), and bent over row?

Read to understand why these exercises and variations of these are so important. These 4 exercises are the foundation of movement.

How much protein should you eat? What kind of carbs should have? Should I avoid eating fat? Do I need to be eating every 2-3 hours? What happens if I miss breakfast? How late can I eat? I should avoid carbs at night right?

My Nutrition Guide answers all these questions and more. Stop making things complicated, make good choices and follow these 12 Simple Rules to Structure your Eating (Around Your Workouts).

Movement Cue 1&2: Tuck Head & Set Shoulders (2 min 53 sec)


How important is posture to exercise performance? To perform lifts well you must understand proper movement mechanics. Proper movement mechanics ensure you have good posture throughout your lifts. Without good posture you will not train the intended muscle (muscle groups). Tucking your head back and setting your shoulders down makes you stand tall and proud, but also ensures you keep your spine straight when doing a hip hinge, and allows you to utilize much more of your back muscles to strengthen your back as a whole.

Another good thing about keeping your head back and shoulders set down is that you can now push from your chest instead of the front of your shoulders and neck. Without good posture you cannot strengthen and develop your pecs.

Movement Cue 3: Breathing and Bracing (2 min 53 sec)


Breathing while contracting your core, also known as bracing, is a skill that needs to be developed. Most people can contract their core if they concentrate on it, but when movement is added into the mix often times people forget to engage their core, which can lead to low back injuries and poor movement mechanics for the rest of the body.

In this video you will learn how to engage your core while exercising and how to breath to assist core engagement and power on your lifts.

Movement Cue 4: Open Knees (3 min 10sec)


When doing anything that requires you to be stable there is a specific way to stand in order to maintain your stability. This stances is called an athletic stance. An athletic stance allows you to move quickly and use power.

Components of an athletic stance are:

1. Wide foot placement, shoulder width or wider (Usually)
2. A soft bend in the knees always. Standing straight up does not allow you to move.
3. Open knees, you can not move quickly and risk injury with knock knees (knees that fall inward).
4. Finally, a braced core, which is stronger with a strong athletic stance.

Remember this, closed knees equals turned off core, open knees equals turned on core.
Do all hip hinges and squats with your feet firmly planted and knees externally rotated. The degree of effort will increase as the load increases. Externally rotating your knees/legs activates your glute med and will help you explode out of the bottom of a squat when lifting heavier weight.

Movement Cue 5: Push Through The Feet (3 min 10sec)


Pushing through the feet implies you maintain good pressure through the whole foot. Throughout the majority of exercises you will either have 1 foot fully planted or both. In exercises involving split stances the back foot will be up on either the balls of the feet or mid foot with toes facing forward. In a staggered athletic stance you want your toes pointed forward. A flat back foot that is externally rotated is a recipe for a twisted knee.

In this video I cover a concept called torque which applies to your hip and shoulder joints. Watch to learn more.

Bonus Cue: Hinge back before your squat


This cue applies more to those with hyper mobile ankles who are able to freely drop there butt straight down. This is advantageous but, also dangerous at the same time as most non exercisers with this type of mobility do not use their hamstrings or glute because all their weight is more forward. This usually comes with sore knees and risk of injury as there is much more pressure driven into the knee.

A slight hinge before descending into their squat cues them to use their glutes and hamstrings to get back up. Watch the video to learn more.

SHERIDAN COLLEGE

ONLINE TRAINING

Details on the Group Program and How to Win Coming Soon

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FAQ

How did the concept and brand of Lift Stress Away develop?

Growing up bullied I found my escape through organized sport and fitness. I played basketball non stop and began lifting to help improve my abilities. Then I became passionate about fitness.

Both basketball and weights helped me to release stress and express myself, by mastering new lifts or new moves on the court.

Without basketball and fitness my life growing up could have been much much more difficult, but I had those two passions to throw my aggression into to release my stress.

People need fitness more than ever nowadays, as people move less and less, and providing for yourself is a full time job.

Though, there is always so much to do and everyone is busy, with the right mentality and discipline you can always make time to better your future self through fitness.

Read on more for the benefits regular exercise has on general health and lifespan.

How can Lift Stress Away support my goals?

If you are a young adult in college, new graduate, or been out in the real world a little while and still haven’t figure out adulting (I’m right there with you), Lift Stress Away is focussed on creating content and a supportive community to better serve you.

Especially if you feel a little socially awkward, and maybe a little too introverted, I know how that feels.

How do you plan to help me?

A lot can be learned from fitness and exercise, being active and part of a group, has waaaay more benefits than simply losing a few pounds.

Lift Stress Away, will have a YouTube channel and Facebook community to get connected and get back value.

I’m going to be giving out more than just workouts; advice, motivational youtube videos to inspire you to be better, and topics along the lines of productivity, mental health benefits, and how to break out of your introverted shell, and reach your personal, and professional goals, never mind just the physical.

So what's in the Works?

A college Facebook Community centred around a structured way of eating called intermittent fasting, and a variety of free workout routines to START NOW.

A specific Mens group program and specific Women’s group program, with an opportunity to win back plus more of the program and facebook community cost.

Is there an age limit to join?

You must be over 16 and get parental consent to join the paid Facebook Community and Group Program if under 18.

There is no age maximum to join, but, keep in mind – this is a group for young adults.

Working with Me in Person

Do I have to join the Online Facebook Community and Online Group Program to work with you in person?

Absolutely… jk.

You can work with me in person, absolutely. I provide one on one coaching in person or online if you’re not in Ontario.

What can I expect when working with you?

These are the Expectations – Read them over before you decide if this is for you.

I do everything in my power to set you up right off the start, and I expect a certain level of commitment right away.

If you don’t think you can give that level of commitment yet, I’m here to give the extra push. But.

If you really don’t think you can pull it out of you, do not go any further, I hope to help you in the future.

Click the tabs below to get the info.

Start up Materials

The first week is the week that sets us off in the right direction, conquer the week by beginning to make minor tweaks in your daily routine.

Below are some tasks to complete within the first week and month.


Training Handbook

General knowledge on how to exercise properly and move well is not obtained right away and is not intuitive for most.

I see consistent exercisers and weight lifters butcher form all the time. It is very important to start off right, because the way you do things now can have serious benefits or consequences down the line.

Resistance training is absolutely the best form of exercise with the most benefits, but it can go seriously wrong if you push too hard with bad form. Many people strive to be consistent exercisers, and experience many health benefits for it, but over time if done improperly resistance training will cause your body to wear down, and potentially lead to injury (that’s if you are of the small percentage of people who get out of their comfort zone and push themselves).

The training handbook covers topics on exercise performance and movement mechanics, mentality for a new exerciser, how to overcome negative self talk and barriers, as well as many other frequently asked questions about exercise.

View the Training Handbook in Google Docs Here (it is often updated and tweaked).


Food Journal

You will do a 7 day food journal, to be recorded online at the end of the day: I will identify areas of your diet to focus on one at a time. You will have 1-2 habits related to nutrition to begin within the first week.

New Client? Grab Food Journal Here


Nutrition PDF – 12 Simple Steps to Structure Your Eating (Around your workouts)

You will read over the information I have prepared, and fill out a short questionnaire related to what you have learned and specific action steps to take to right your diet.

Completing the questionnaire allows me to see if you have absorbed the info and are thinking critically about how to reach protein targets, pre and post workout meals, and whether you choose to intermittent fast or not.

Get Nutrition PDF Here


Self Talk Journal / Gratefulness Log

You will do a 7 day self talk journal. Set aside 15 minutes at the end of the day to reflect on what went well in the day, and what you’re grateful for. Then reflect on the times throughout the day your inner voice spoke in a negative way about yourself, or you had let things upset you, what caused those feelings, how can you reframe the way you speak to yourself and how you feel about occurrences that irritate you to much?

Negative self talk and allowing events throughout the day to negatively affect ourselves will raise stress levels and begin to affect our physical health as well as psychological.

Filling out the Self Talk Journal and Gratefulness log is important for 2 reasons.

1. Identifying what currently is causing you to doubt yourself and abilities, and then reframing your internal thoughts and voice to begin to change your beliefs about yourself.

2. A gratefulness log causes you to stop and reflect on what’s going well right now in life which can help to minimize all the little annoyances and issues that may have developed through the course of the day and week.

 Get the Self Talk Journal and Gratefulness log Here.

My suggestion is to record and submit any phrases you recognize as negative and detrimental to your well being and success as soon as possible in that moment. Capture those moments as fast as possible because you will forget them, but your subconscious won’t.

You can submit multiple forms throughout the day, do your gratefulness journal at the end of the day, and to start off the day right I suggest doing it very first thing in the morning.

Grab a copy of the spreadsheet I’ve prepared to keep record of your entries. Get it here.


Barriers to Success

This coincides with your self talk Journal. Many barriers are placed by the individual who is not ready to make a change. You should be able to eliminate all barriers.

Your results come down to the habits you implement. While having a gym membership and access to a gym is extremely helpful, there will be times when you can’t make it to the gym, if only just for one day, or up to weeks. It is important that you still do something, and plan for those days or especially weeks.

Home workouts, or going out and being active or just choosing to eat a little healthier that day, or avoid temptation for the majority of say a work trip is a good start.

Changes don’t happen over night, but if you allow little obstacles to stop you before you start they won’t happen at all.

Identify your barriers to success, and determine if they are really a barrier or an excuse, your self talk journal should help you on this step

 Get the Barriers Worksheet here.

 


Assessments and Tracking

In the first assessment with a client I look at how their upper body moves, teach them a warmup routine, and provide a quick upper body workout.

In the second assessment I look at how their lower body moves, and provide a quick lower body workout.

The workouts allow me to test their strength, muscular endurance and stability throughout their body and very importantly their core.

Every client gets a copy of their program through the app Trainerize. I can keep track and know if the client is doing workouts or not, the client is responsible for tracking reps, sets, and weights used, in trainerize.

Body fat %, measurements, and photos will be recorded and tracked in the app over the duration of training. Measurements done twice a week, and body fat% and photos every month (photos can be done every 2 weeks, done on own).

Most importantly, trainerize allows me to deliver and adapt your workouts when needed, and allows us to be consistent and get our best results.

Read Below For Expectations…

Non Negotiables,

Do 1 to 2 workouts with me, do 2-3 on your own. Whether you have 20 minutes or an hour, do 2 to 3 days of training on your own.

Starting out it is extremely important to gain the skills and strengthen your movement patterns, so that you can advance your training and fast track your results.

In Trainerize I will load up specific key exercises along with a full workout (if your time permits) that will help you strengthen those movement patterns. You will also get specific mobility exercises or stretches to do based on needs identified in the assessments.

Can I send more than one at a time?

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Click the link above to browse through the various program options and support to help you LiftStressAway and achieve your best results.

GET STARTED, COMMIT TO BETTERING YOURSELF AND IMPROVING YOUR MENTAL HEALTH, PHYSICAL HEALTH, AND FUTURE SELF.

Half the battle when starting an exercise program is learning proper form and movement patterns, the other half is consistency, and the two go hand in hand. When you are finally consistent you will get results, having someone show you the way will help you get those results faster.

WORK WITH A COACH: Online Training works when there is accountability and action.

I will not take on anyone who doesn’t agree to do the necessary startup work including various intake forms, habit formation homework, form check submissions, Fitness Testing video submissions, and who doesn’t follow through with scheduled body measurements and progress photos.

The first month is pivotal and the process I’ve created in skilling you up and righting your habits both in and out of the gym is in depth.

View the Online Training Page for more info, Guidelines and Expectations.

FIND OUT THE BENEFITS TO TRAINING ONLINE (APPLY HERE)

ONLINE TRAINING

ONLINE TRAINING

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