— My Story
First, my bonafides of my own weight-loss and transformation journey:
CLICK HERE TO SEE MY TRANSFORMATION
I’m a guy that used to be just like you. I wasn’t happy with who I was or with where I was in my
life. I wanted more out of life. I wanted more out of myself.
In 2020 during the Lockdowns I made a commitment to change all of that. I was going to stop
being miserable and overweight. I was stubborn and determined.
I was a study in trial and error. I made mistakes and had setbacks. I didn’t understand how
important diet was for a long time. I hung on to my vices and my cravings. Some days felt like
one step forward and two steps back.
But I kept training. I got up early and I went to bed early. I went caveman simple with my diet. I
cleaned out my fridge and my kitchen. I reoriented my attention. I pushed myself a little further
every day, and I kept it up. No one did it for me.
I’m still working today. There is more to do, more to overcome. Tomorrow brings new
challenges: I’m prepared to be there for it.
1. Commit to training and the changes to lifestyle required.
2. I will accompany you to the gym. There I will teach you how to use the equipment and how to perform the exercises properly. Together we’ll build your confidence through Exposure Therapy.
3. You will be held accountable. You will need to show up. Time to take ownership of your lifestyle and fitness.
4. I will be available to answer any questions. There will be check-in calls. Lines of communication will remain open at all times in order to maintain commitment and discipline.
Remember: This will be difficult, in ways you both expect and can’t anticipate. As your Trainer I’ll be there for you for your victories, and your defeats.
Together we’ll improve your win/loss ratio, one day at a time, until you are victorious.
The key word here is TOGETHER.
"Sean really knows how stuff and takes genuine interest in the physical fitness success of his clients. I have been taught and challenged well in every session and I can tell we’re really just getting started on our training."
Andy M.
Coach Sean's Seven Simple Steps to Get FIT
STEP 1: Cut out junk food and your vices
These include alcohol, sugar, seed oils, energy drinks, excess caffeine, smoking, drugs, and fast food.
Rule of Thumb: If you turn to it for comfort or to cope with stress, it’s gotta go.
STEP 2: Eat whole foods. No more food that comes out of a box.
Aim to eat 0.8g to 1.5g Protein per pound of body weight. Consume clean sources of carbs like rice, oatmeal, leafy greens, and some fruit. Find a butcher who sells organ meats like beef liver. By joining up you will get access to premade shopping lists and recipes making this journey even easier.
Drink approximately one gallon of water daily, which is equivalent to four liter-size bottles. You should have to urinate about once every two hours. Stay hydrated.
Stick to the above diet with the occasional cheat meal. No more than 2x per month!
STEP 3: Weight Train two-to-four days per week.
Start with a three-day split: Push, Pull, Legs (PPL). Focus on a few core lifts like squats, deadlifts, and bench press. Lift heavy.
Add High Intensity Interval Training (HIIT) after weighted workouts for a level-up.
STEP 4: Cardio exercise two-to-three days per week.
Use a mixture of Zone 2 and HIIT cardio. Focus on low impact, ie. ride the assault bike instead of running/jogging.
STEP 5: Increase your average number of daily steps.
Aim for 8,000 to 10,000 steps per day, total. Take the stairs. Go for a walk in the morning and evening. You have a step-counter built into your phone. Use it! Move every day, no excuses.
STEP 6: Prioritize Recovery.
You must sleep seven-to-nine hours every night to see the benefits of your work. Emphasize productive rest when you’re not training or working.
“Productive rest” includes sleeping, time outside or in nature, reading fiction books, and almost any time spent without a screen. Don’t forget!
STEP 7: Maintain and Flourish.
This isn’t about making short-term changes. This is about adopting an entirely new lifestyle, one that may be unfamiliar not just you but everyone you know. It will take resilience and discipline to break your own habits, and the habit-prisons of people around you.
You will make mistakes while you progressively improve at all previous six steps.
The goal is to aim for long-term gains and benefits, and train accordingly.
I can help you discover a new outlook on health and fitness.
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Got Questions? Just Contact Me Below
