5 Things to do Before You Work Out So You Train Like a Boss.

What you do with yourself before, during and after a workout can mean the difference between feeling like a superhero/feeling the gainz and turning into a dizzy wet noodle during your workout.

Here are a few tips and tricks you can use before your workout so that your workout doesn't turn into a horrific disaster half way through.

1. Eat for fuel.


If you go into a workout and you haven't eaten anything in a while, I guarantee you're going to feel like a piece of shit halfway through.  If you haven't eaten, it means your blood sugar levels are low and exercising with low blood sugar is the equivalent of draining your entire gas tank before a road trip.

Depending on how your stomach reacts/digests, try to eat something 45-60 minutes before exercising.  Something containing carbs, fats and protein is good.  If you're in a pinch, a quick protein shake or bar does the trick, or a piece of fruit and a handful of nuts.

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2. Drink 600ml of water.


This is another big one.  Exercising while dehydrated is simply terrible.  What are our bodies made up of? Mostly water.  Imagine you are depleted of it, and then put the amount of stress on your body that is required in a #bodiesbyphil workout in that state.  Just awful.

This doesn't mean you should chug a bottle of water right before class. If you do that, you'll just end up taking multiple pee breaks during class.  Try and get the 600ml over 1-2 hours before class.

3. Be well rested.

Without adequate sleep the night before, our bodies cannot function at their best and when you're working out you're asking your body to perform at it's absolute best.  Try to make sure you're getting 7-8 hours of sleep on the reg so your workouts make you feel like a boss and not a bitch.

4. Get in the zone.

It's important to switch your mind into training mode before you work out.  Don't ever forget that exercise is hard and should be hard, so get your mind ready to train like a badass.  I mean it when I say you might want to have a couple of affirmation statements in your pocket that you tell yourself before you work out.  "I am going to kill this workout because I am totally fucking awesome" works quite well.

In #bodiesbyphil, I push people to work hard and I expect them to be pushing themselves, so get your mind right before coming in.

5. Pre-workout supplements.

This is not a "must" for everyone, but some people (including myself) like to use a pre-workout supplement to help increase energy during their workout.  This is something that I recommend if you're going to be smart about it.

Lots of supplements have all sorts of useless bullshit in them.  I create my own pre-workout supplement and it goes like this (for the purposes of this post, I won't get into the details of what each of these are/does):

  • 30 grams of unsweetened, natural whey protein

  • 2 grams of beta-alanine

  • 5 grams of branch chain amino acids

Shake that up with some water in a shaker cup and chug it 20 minutes before your workout.
Feel free to Google any of these ingredients and make your own decisions about what you'd like to do supplement-wise for your pre workout.

There you have it.  Enjoy your improved workouts from now on.

Questions, comments, concerns or compliments?



Oh You Work Out? You Must Think You're Fat.


One of my membrs mentioned to me the other day that a relative saw pictures of her working hard in #bodiesbyphil on Facebook. When this family member saw her in person, she commented saying "you're fine just the way you are" I'm sorry, but that is a dick thing to say on a few levels.     

First, the assumption is being made that the hard work is being done because she's not happy with the way she is. There's no POSSIBLE way that she could be working out because she likes it, or wants to get strong, or wants to build muscle, etc. The reason she's exercising must be because she's unhappy with her body.

There's still this underlying assumption by most people that women only work out because they hate how they look - AND I HATE THAT SHIT. 

Next time you see a picture of someone working hard, don't make the assumption that they have a problem with themselves, instead high-five the shit outta them and tell them to keep it up!

Questions, comments, concerns or compliments? 




#bodiesbyphil Member Spotlight - Erin Yacoback

Here it is! The first #bodiesbyphil Member Spotlight video featuring Erin Yacoback.

"#bodiesbyphil used to be run out of a 450 sq ft shoebox..."

"#bodiesbyphil used to be run out of a 450 sq ft shoebox..."

Erin started doing my classes over two years ago, when they first started.  #bodiesbyphil used to be run out of a 450 sq ft shoebox down the hall from our current studio.  Erin has always really pushed herself in the gym and lately she has really taken it up a notch.  The results are fantastic - she has been really successful.

Check out the video and enjoy!

Questions, comments, concerns or compliments?



Double-Double Trouble


If you've been following me on social media for a while, I have ranted before about how terrible Tim Hortons is.  Personally, I think their coffee tastes like a ladle of public toilet water with extra "brown" added.  Their coffee is so bad that most people who go there have to load it up with tons of cream and sugar (two servings of each, in most cases) just to be able to drink it.  People think THIS is coffee.

The reason I bring this up is that in my opinion the "double-double" Tim Hortons coffee is one of the big contributors to type 2 diabetes in Canada.  Some people drink three or four (maybe more?) of these "coffees" a day.

Here's some real sh*t for you:

Here is the nutritional content of a large double-double from Tim Hortons:

  • Calories: 264
  • Fat: 14g
  • Saturated Fat: 8g
  • Sugar: 30g

Now just for fun, let's compare these numbers to a Mars Bar:

  • Calories: 229
  • Fat: 8.7g
  • Saturated Fat: 4.2g
  • Sugar: 30g

So, if you're having three or four double-double's in a day, that is worse than eating three or four Mars Bars.  Now I'm not suggesting you go out and eat Mars Bars instead (that would almost be as stupid as paying money to drink sh*tty coffee)

Stop paying to get diabetes and do yourself a favour.  Go to a Starbucks or Bridgehead and get a decent coffee and put a bit of milk in it.  Here's the nutritional value for that:

  • Calories: 8
  • Fat: 0.3g
  • Saturated Fat: 0g
  • Sugar: less than 1g


Questions, comments, concerns or compliments?





Post-#bodiesbyphil Nutrition

what to shove in your face after class

I've had a few people ask me what they should be eating after class to maximize the massive gainz you're working towards.  So what exactly should you be stuffing in your face? No, not a fu**ing shawarma platter.

When you guys are doing a class as amazing and intense as #bodiesbyphil, it takes a toll on your body.  When you're lifting weights, you are quite literally ripping apart muscle fibres inside of you.  This sounds bad, but with proper form, recovery and post-exercise nutrition your muscles build back stronger than they were before so you can really make those dumbbells your bitch next time you're in.

Here's what I recommend goes into your face after classs...

Within 10 minutes of class ending:

  • 30 grams of natural whey protein concentrate/isolate
  • 3 grams of branch chain amino acids
  • 300-500 ml of water

(these are supplements and no, they aren't steroids or some bullshit and they won't make you look like a bodybuilder)

Within 30-45 minutes of class ending:

  • 1 serving of a high quality protein source (lean meats, beans, eggs, etc.)
  • 1 serving of high quality carbohydrate source (quinoa, variates of brown rice, sweet potatoes)
  • As many veggies as you can cram into your mouth (salads with kale/spinach, for example)
  • A healthy fat source (nuts, avocado, natural nut butter, etc.)
  • 300-500 ml of water

What to avoid after a class:


This is a very general guideline but gives you an idea of how to make your muscles happy after a workout.  

Questions, comments, concerns or compliments?



The Sh*tty Power of "Can't"


The Sh*tty Power of "Can't"

I hear a lot of clients and #bodiesbyphil members say "I can't..." 

"I can't do that move."
"I can't lift it, it's too heavy."
"I can't keep going."
"I can't stop laughing at that awesome Dad joke, Phil. Please tell me more!"

Mindset is everything.  

Anyone who is in a negative mindset when it comes to fitness will have a really hard time becoming super awesome and healthy.  Telling yourself you can't do something will result in exactly that.  You won't do it.

Remember that: Saying "I can't" really means, "I won't". 

I want my members showing up feeling like beasts with the confidence level of a silverback gorilla about to bench press a f*cking truck!

Before coming into class: tell yourself how totally awesome and strong you are and THAT'S the kind of class you'll have.

Questions, comments, concerns or compliments?