You are unique, and so should be your fitness journey. I am here to help you achieve your goals through the most personalised training experience possible. Health & Fitness are more than just workouts - what you do, what you eat, how you feel, how you sleep - everything is equally important. Together, you and I will focus on all aspects of your health. Whether you are at home, in the gym, or on the road - I will be part of your fitness journey. I will be there to guide you through tough times, to check your form on video calls, to celebrate your wins, and to be on top of all the last-minute schedule changes.
This is a 21 day guided meditation series meant to connect you to everything that is already available to you, through the power of MINDSET. What makes this guided mindset meditation series unique is that in incorporates chakra healing meditations. The purpose of this challenge is to create a strong, positive mindset using breathing, relaxation, letting go and hypnotic techniques to influence the deeper subconscious mind. The subconscious mind is infinitely more powerful than the conscious mind, therefore that is where we complete 80% of our mindset work. After we have strategically used our set of simple yet effective techniques to release negative programming in the mind, we then replace those programs with empowering beliefs, then finally heal our chakra energy centres to establish a clear connection to infinite intelligence. Congratulations on choosing to experience authentic, unlimited potential through our mindset meditations.
Using your Breathe to Release Anxious Thoughts
Guided Meditation to Alleviate Stress with 3 Deep Breathes + Body Scan
Connecting to your Authentic Self Meditation
I Am Mindset
Self Love / Self Respect
Financial Abundance Meditation
Pain Relief Relaxation
Meeting your Future Self
Chakra Healing Meditation
7 Chakra Balancing Meditation (I)
7 Chakra Balancing Meditation (II)
Body Scan Meditation
Activ8 HIIT - 8 Week Challenge is an opportunity to take control of your health and fitness with the supervision of a coach and support of running mates. This is a bodyweight fitness challenge. However, light weights and bands are recommended. After the first 8 weeks, you will automatically progress onto Activ8 II which includes some light weights and bands. This program ups the intensity and volume from the last program. Activ8 core is a progression of Activ8 II. However, this plan reduces the intensity a bit and introduces a focus on rotational and anti-rotational movements designed to strengthen the core. This plan also introduces tempo with a variety of unilateral movements, so make sure you pay attention to the 1st introduction video. Short workouts, new exercises, a greater focus on individual muscle groups with slower, controlled movements.
11 On-Demand Workouts, average 30 minutes a day with one 55 minute workout (8 weeks)
Workouts rotate every 3 weeks as you progress
Video / demonstration of all exercises
10 more On-Demand Workouts, average 40 minutes a day (Activ8 II)
8 more On-Demand Workouts (Activ8 Core)
12 month resistance program via mobile app 📲 Requirements are a fully equipped gym. Plan will progress every month by manipulating training variables and using various hypertrophy protocols including: Wave loading, dropsets, varying supersets, high frequency, Isometric holds, and post fatigue loading. Training variables include - Intensity - Volume - Tempo - TUT - Rest intervals - Exercise selection Exercise selection is customized to your specific goals and accesible equipment.
12 month plan includes a full stack of the following hypertophy protocols in 6 - 8 weeks phases
50+ High Protein Recipes
Wave Loading Protocol
High Frequency Planning
Giant Set Method
Post Fatigue Method
The monthly online coaching plan is my most inclusive package on offer. This monthly membership is exclusive to a limited number of clients and includes weekly check-ins, adjustable food and training plans and 24/7 online chat support. Each plan is fully customized to your lifestyle, resources and preferences! Additionally, we work on mindset and set up habit tracking to solidify sustainable long term results. This is the most comprehensive plan available to ensure you reach your goals in the shortest possible time frame!
Monthly subscription includes 8 training sessions per month via Facetime / Zoom
One time purchase includes 1 session
One-on-one digestive plan individualized with an assessment, counseling and continuous advising motivating you to stick to your specific diet plan. I am certified as a DTS Lean Body Coach and through the world renowned Precision Nutrition certifying body. I use simple yet effective techniques such as calorie cycling as well as psychological recovery (emotional work) to create long term, sustainable results.
Comprehensive Nutritional Assessment
16 Weeks of Nutrition Planning
6 Months Individualized Fitness Planning
50+ High Protein Recipes
Muscle Manual: A Comprehensive Guide to Muscle Gain (ebook)
The Nutrition Code: Cheat Sheet (pdf)
Weekly calls to educate, make adjustments and check-in
As a life long athlete, Nyo's top priority has always been the pursuit of optimal health. Since he was young, Nyo was a sought out role model which lead him to pursue his passion for fitness and become a certified personal trainer. Continued education through various training & nutrition certifications coupled with keeping up with the latest research help to effectively sustain results with his clientele. Nyo's philosophy on training and nutrition is no BS and he only speaks on tried and tested methods.
Connect with me over one-to-one video calls to discuss your goals, progress, techniques and more.
Build long term healthy habits with weekly and monthly compliance trends for workouts, nutrition and everything else.
Connect your wearable device with the app to track your daily activity levels and workout metrics like heart rate and calories burnt.
Check-in with weekly photos and measurements to keep track of your progress. Make amends whenever required.
Get frequent tweaks on your workout plan based on your heart rate, feedback and of course, your schedule & preferences.
Get meal plans based on your dietary preferences. I will constantly update your plan to ensure you get to eat what you like while keeping it healthy.
How are there 11 workouts in 8 weeks?
Each program is broken up into 3 phrases. Each phase is a slight progression of the previous phase Phase I 20 days — • Toronto • Tough Tabata • Crazy 8 • MFT-28 •. HIIT Hybrid • Just Beast Phase II 20 days — • MFT-28 • HIIT Hybrid • Crazy 8 • Launch Pad • Tornado • Wicked Workout • Toronto Phase III 20 days — • Launch Pad • Tornado • Wicked Workout • Finesse Finish • Royal Flush • Red Rocket
Is this program good for beginners?
Our programs are for everyone ready and able to train! The workouts are a combination of high-intensity interval circuits meant to keep your heart rate elevated and resistance training programming. You must be functional to complete all movement, however, there are regressions for challenging exercises. Also, FEEL free to reach out to your coach via the chat function anytime to request modifications.
How do I know if I'm doing the workouts correctly?
Every purchase includes on 30-minute zoom/facetime call with your coach. You may use that time to discuss anything with your coach. For example, you could request modifications, ask questions or use that session as a virtual PT session!
Is there a meal plan included?
Meal planning is very specific to each individual. There is a lot of work that goes into the initial nutrition assessment before recommending any specific diet plan. Our CNP, Laura De Sanctis will upgrade your 8 or 16-week challenge with meal planning upon request.
What the difference between Activ8 1 & 2?
Activ8 II is a progression of the first program. You will find a total of 10 workouts in that program that change every 3 weeks. Below is a breakdown of the upgraded program plan Phase I 20 days — •6UP •Revive •Crazy 8 •MFT-28 • Resistance •TT Phase II 20 days — •Royal Flush •Revive •Crazy 8 •TT •Tornado •Special Ops Phase III 20 days — •Special Ops •VXN Workout •Royal Flush •Tornado •TT •Revive