FLIP Atlantic

Super proud of this fella for completing his first block of soccer training! ⚽️🏃‍♂️💨

Hats off to and and all the other amazing coaches and who always come full of positive energy and enthusiasm!

I would encourage all young ones to participate if they can!

We will see you next time 💪😁👍

“Empty your mind. Be formless, shapeless, like water..”

- Bruce Lee 🐉

I always enjoyed these legendary words but it has taken a long time to somewhat feel like I understand the wisdom that lies within!

What does it mean to be like water.. to be formless and shapeless and so adaptable that it instantly takes the shape of any object it is in? 💦

To be able to stay calm and completely still, while also having the capacity to crash and roll with great forces 🌊

The words of The Dragon might be seen as advice for other martial artists, but they have inspired me to be mindful of this “water-like adaptability” when developing athletes and training programs.

Almost all sports and activities in life (such as playing tennis, swinging kettlebells, gardening, or even navigating around a grumpy customer or through a difficult situation) will require the constant flow in and out of tough positions as you are constantly in motion and adapting to the environment around you. This helps support the notion that developing movement efficiency and mental resiliency are essential elements for success! 💪

Long story short… Be water, my friends. 💧

If you would like to learn how move with more fluidity and confidence, then send me a message and we will get you started on the “Water Phase from FLIP’s Elemental Training Programs!”



All photo credit goes to Evan McMaster 📸

https://youtu.be/rynSsGVNrwo?si=g6365Uz3YrpmregC

Take some time to reflect and remember today. Then you can try out this Remembrance Day workout challenge which will be an incredible mental and physical struggle and will provide you the opportunity to think deep and appreciate all that we have to be grateful for in this beautiful country!

Remembrance Day Challenge - 1111 Burpees! The Remembrance Day Physical Challenge is 1111 Chest to Floor Burpees total; throughout the day. I chose to do them all in 2 big bouts, which took me approxi...

Have fun with food! 🍎

and I like being creative, and so when trying to encourage new foods to our son, we sometimes will put in a little extra effort and create some food pictures like this nice Broccoli and Zucchini-finger Forrest! 😋

Definitely will have to make these homemade lobster rolls again! 🙌

I was a little suspect on using the lettuce wraps but it actually tied it all together beautifully! 🦞🥬😋

Here are a few reasons why you should incorporate tactical type workouts into your training regime.

✅ it’s a fun change up from the traditional strength and conditioning workouts 💪

✅ Tactical professionals need to be ready for anything so train yourself the same way!

✅ These functional workouts will strengthen your grip, harden your body, and toughen up the mind 🧠

✅ Less technique is required to push/pull sleds and carry objects compared to classic lifts such as the squat or deadlift.

Just have to grip it and rip it!!💪

📸 credit to Evan McMaster at www.evanmcmaster.com



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What’s for lunch today?

Does the food fit the music 🎶

Quick little bit of everything snack plate ✅

- Just checking the boxes here with 2 decent sources of protein between the almonds and cheese 🧀

- All of the delicious field berries are rich sources of vitamins/minerals and fibre! 🍓

- A little electrolyte blast from the pickle and some healthy fats with the olives! 🫒

- Optional crackers/bread and hummus if some extra carbs/cals are warranted! 🤷‍♂️

All relatively small contributions towards your daily targets but there is much better balance of nutrients here than some of these other more convenient options for snacks.

Try to avoid the “C” words such as chips, cookies, chocolate or candy! Maybe crackers should be on this list as well! Stick with the homemade bread instead! 🍞

Or if you are looking for a little more protein then could add a shake quick and easy. Or you could boil a couple of egg or better yet, bring 1/2 cup of quick refried beans to the party!

just

Grilled Portobello Mushroom Burger with grilled onions, cheese, avocado, tomatoes and spinach paired with a tasty spring-mix side salad drizzled in a light balsamic! 😋

Congratulations to all the athletes and coaches at for an awesome year in 2022 and I am excited to jump back into training and seeing what everyone can accomplish this year in 2023!

Here’s a couple of the Academy teams in working on their strength and conditioning! 👊 It has been fun and productive in the laboratory with these athletes! Let’s keep the gain train rolling 🚂

Swipe over to see everyone flexin! 💪

🚨FLIP Gear for Sale!! 🚨

There are limited supplies left from our last order so check out the list below to see if your size is still available! ⬇️ Then message me if you are interested in getting a some cool swag for the cold months! 🔥❄️

Hoodies: only 10 left
-Blue Sapphire (S, L)
-Royal Blue (M, L, XL)
-Light Grey (L)
-Forest Green (L)

T-shirts: 16 left 👕
-Blue Sapphire (S, M, L)
-Light Blue (S, L, XL)
-Dark Grey (M, XL)
-Light Grey (S, M)
-Forest Green (M)
-Maroon (sold out)

Ball-Caps: 🧢
-Light Blue x 1
(Everything else is sold out)

Winter hat:
-Blue x 3
-White x 2

Get a hoodie and a T-shirt or a hoodie and a hat for only $50 (taxes incl.) while supplies last!

It has been super exciting to see people actually wearing some FLIP gear around town so thank you everyone for the love and support! 💨💧🌱🔥

A bientôt Montréal! ✈️👋

It was a great weekend of learning from the amazing team of coaches and professionals as well as delicious food and fun with new friends!

Already looking forward to being back in the New Year!

When you have a bunch of leftovers in the fridge.. may as well make a bunch of pizzas 🍕

… Maybe earn them with a quick workout first! 🏃🏻‍♀️💨

This night we prepared:

1) A classic Cheeseburger pizza with taco beef and bell peppers 🫑

2) A beastly Barbecue chicken with pineapple and red onion 🍍

3) A Philly cheesesteak pizza with mushrooms and lots of onions 🧅

What’s your favourite type of pizza?

Homemade Broccoli Salad with some roasted Squash and Chicken!! Yum 🤤

Grateful for Food, Family and Friends! 🫶

Especially that little Jacky boy here is now a walking, talking, eating machine! 🏃🏽💨

And that he crushed his broccoli first during the big feast! Lol 🥦=💪

Love and happiness to you all this fall. 🍁

Snacks on Snacks on Snacks! 🔥

Leave the packaged and processed snacks on the shelf and grab a whole piece of fruit today instead! 😋🍎🍊🍌🥝🍐

🤔 The power of proximity would suggest that if there is a bowl of candy within reach versus out of reach you will consume a significantly greater amount of candy if within reach… so I wonder if the same principle will work for a giant bowl of fruit?

Will you help test out my theory!? 🤓

———

The cave person classic. 🧔‍♂️🥗🥔🐓

Very little processing involved in this meal. No fancy sauces or anything besides some balsamic vinegar for the salad and spices for the chicken! 😋



🟢 Try not to think about just eating what foods you LIKE all the time, but rather think about what NUTRIENTS each food offers and then how can you get the best balance of what you need in every meal.

🛑 Your body is a never ending construction zone of adaptation, so it is important to continue to provide the body’s crew with all the building materials (macronutrients and vitamins/minerals) they need to stay efficient and effective out there 🚜👷

Morning vibes on September 1st 🧘‍♂️

Today is a new day, a new month, a new season, and it brings a new opportunity to flip the script and get after it! 🌬🍂

☀️

The classic combo! 💪😋

A Salad with Potatoes and some Protein is simple and delicious! There are a ton of meal combinations using that easy approach (1/3 Salad, 1/3 Carbs, 1/3 Complete protein source) so keep mixing it up and experimenting with the seasons!

💥Real food here.. no sauces needed💥

Believe it or not this is still an affordable meal these days if you shop some sales and have reasonable portions of protein! 🥩 🐟 🍗

Plant based proteins are also amazingly nutritious, tasty, and affordable - so always feel welcome to throw some beans and Lentils into the mix instead of those expensive animal proteins! 🫘

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🚜 Flipping it is as easy as 1-2-3 💪

Follow the link in my bio to check out FLIP Atlantic’s website if you are looking to level up your performance! 📈

📸 credit to Evan McMaster at www.evanmcmaster.com



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🔵Have I mentioned before that fruits are incredible foods! Full of powerful and healthy nutrients such as Vitamin C, folate, potassium, and that important fibre! Fruits, and veggies, have everything you need in natures perfect little ready-to-go package!

Let us not forget about all the “Food Water” these foods contain too!! 💦

If peaches 🍑 are almost 90% water and bananas are loaded with potassium then this dynamic duo of fruits may be a perfect morning snack for anyone who is planning to have a busy day of fun in the sun! ☀️

Melons 🍉 are also a very hydrating snack at over 90% water and many vegetables too, like cucumbers 🥒 and leafy greens, are even higher around 95% water 🌊🤯

🔵 Remeber you will still need to consume an appropriate amount of fluids every day for your age, build and lifestyle. But nice to think you can get a quick little hydrating-energizer-boost from a couple pieces of your favorite fruits 🍎😋

Need to maintain that fluid-electrolyte balance out there if you don’t want to be beat by the heat! ☀️

Friday night at the grill with 🔥

Try out some roasted Chickpeas for your next homemade movie snack! 🔥

This is a super easy and cheap snack option which won’t pack a bunch of empty calories into you before bed!

➡️ Set the oven to 425 degrees.

➡️ Drain, rinse and then pat-dry down one can of chickpeas.

➡️ Gently toss the chickpeas in a light drizzle of oil (we like avocado oil) and seasonings of your choice (we simply like salt and ground pepper but lime-juice is also delicious!) 👍

➡️ Lay out evenly on baking sheet lined with parchment paper (tin foil gets sticky)

➡️ Bake in the oven for 25-30 minutes depending on preferred crispness! 😋

Great on their own as a snack, or as a side on something like a charcuterie board with cheese, hummus and whole grain pitas! 🤤

Hope you enjoy!!

Something about those vegetables.. 🥹

🔸We all know there are positive benefits to eating a variety of colourful and nutritious foods.. But knowledge sometimes does not lead to direct behaviours! 🤔

🔹It is tough to meal prep regularly be strategic and try to implement a few habits into your weekly regime which will support your discipline!

For Example:

➡️ Try to the local food market more often. 👨‍🌾

➡️ Have a plan and buy what you need for only a few days. ✔️

➡️ Think about filling your fridge not your pantry. 🤯

➡️ Make a bad@$$ music playlist to keep your energy up in the kitchen/laboratory during meal prep! 🎶

➡️ Be active every day and think about rewarding your body for all of its hard work with “nutrient dense”foods and plenty of good old fashioned H2O 💦

*toneverything

Mmm colourful vegetables with a side of salmon! 😋

What does your dinner plates look like?

Here are three things to think about when preparing your meals to help you make sure you are checking all the boxes! 👍

✅ Over half your plate should be colourful vegetation 🍎🥦

✅ Include a real - whole protein source (meats, beans/lentils, poultry, nuts/seeds, fish) 🥩🫘🍗🥜🍣🍤

✅ This is the hard one… Prepare it at all at home with real food ingredients 🤯

Keep it simple when flipping up your routine. Consistent small changes and mini victories will make a big impact!!

👊