Pierre Londono - Nutrition & Mobility Coach

Remember when you were young, bustling with energy, aiming to be the strongest person in the gym? 🏋️‍♂️ Your body was limber, joints flexible, and pain was just a word. But as you hit your 40s, the goalposts shift. Your focus turns from lifting the heaviest dumbbell to simply playing with your kids pain-free. That's the reality many of us face, the scary encounter with joint pain or worse - arthritis! 🦴

Contrary to popular belief, decreasing joint mobility with age isn't a foregone conclusion; it's more about USAGE. 🔄 Here's the science: our body thrives on accurate information. When your joints are healthy and fully functional, they feed real-time data to your nervous system, helping your brain decide the right action. 🔁

However, as you age, if you choose to ignore certain movements or postures, it's like feeding your brain inaccurate info. An unused joint may give the brain a false signal that it's no longer needed, leading to decreased mobility. Remember, USE IT OR LOSE IT applies to joint mobility, too! 🧠💪

Case in point: Squatting. You did it effortlessly as a child. Fast forward to your 30s, you struggle, fall backward, and blame it on your body structure. But here's the truth - you've likely stopped squatting altogether, halting the continuous remodelling of tissues needed for a full squat. 🦵🔩

Modern life doesn't demand us to use each joint to its max daily, but that's where I come in. We’ll reintroduce these lost motions with tailored mobility exercises into your daily routine, ensuring your brain recognizes and maintains them. 🎯

Remember, a youthful body isn't about age but joint health! And I'm here to help.

Let's get moving together.

📲 DM me “Joints for Life”

Always grateful for my clients and a Monday reminder to keep doing what I’m meant to do, what I LOVE doing, so I can continue making a mark in the 🌎❤️🙏🏽

Happy pride! 🌈❤️

💥Unlock the power of your hips💥

Join my 8-week program and say goodbye to limitations and hello to a life of joint health and longevity!

Tag a friend who needs this 👯‍♀️

🌟 Discover the Hips for Life Program: Unleash Your Hip Mobility and Transform Your Body! 🏋️‍♀️💃

Attention all desk dwellers! I'm thrilled to announce the highly anticipated 8-week Hips for Life program is now open for registration! Prepare to embark on a transformative journey to revolutionize your hip mobility, lower body capacity, and spine flexibility. 🚀💪

🔓 Unlock Your Hip Mobility Potential: Experience the power of joint-specific mobility, strength, and flexibility exercises designed to optimize your hip function and enhance your overall body movement.

💥 Transform Your Body: Witness remarkable improvements in your lower body capacity and spine mobility as you progress through the program. Say goodbye to limitations and embrace newfound freedom in your movements.

🏋️‍♀️ The program follows the principles of Functional Range Conditioning/Kinstretch, a comprehensive joint training system created by Dr. Andreo Spina, based on scientific principles and research.

✨ Elevate Your Performance: Enhance your athletic abilities, prevent injuries, and unleash your full physical potential through focused hip mobility training.

Don't miss out on this incredible opportunity to prioritize your hip health and revolutionize your body's capabilities.

Ready to join the journey? Click the link in my bio to learn more about the Hips for Life program and secure your spot today! Let's unlock the true power of your hips together! 💥💃

Tag a friend who would benefit from improved hip mobility and share this exciting announcement. Let's spread the word and inspire others to unleash their full movement potential! 💪🌟

📣 Big Announcement! 🎉

Registration is now OPEN for my highly anticipated 5-day "Hips Don't Lie" Quest, starting on June 12! 🚀 Get ready to unlock the secrets of hip mobility, banish pain, and upgrade your lower body function. 💃

But wait, it gets even better! 🌟 I need your help to spread the word and create a ripple effect of wellness. 🙌 Tag and share this post with everyone who could benefit from this transformative journey. Let's empower each other to reach new heights together! 💪

🎁 Oh, and did I mention special surprises and prizes awaiting participants who commit to their hip health? 🎁 Join us for this incredible adventure, and you could be one of the lucky winners! 🎉

✨ To register and secure your spot, visit hipsdontlie.pierrelondono.com or click the link in my bio. Don't miss out on this opportunity to prioritize your well-being and discover the true potential of your hips! ✨

See you soon, my fellow hip enthusiasts! Let's make waves and dance to the rhythm of vibrant health! 💃🔥

Type “ME” in the comments if you plan to join! 🙋🏽‍♂️🙋🏽‍♀️

I am on a mission to help you unlock your body’s full potential. Don’t accept the notion that pain and limited mobility are just a part of getting older. Let’s work together to build resilience from the inside out. Registration opens on June 5th, so mark your calendars and get ready to move those hips!! 💃🏽🕺🏽

Hamilton peeps (or nearby areas)

Ready to transform the way you move?

Beginning May 13th!! Join our 6-week introductory series and experience the benefits of enhanced body control, mobility and flexibility, while decreasing pain and improving posture. Our small classes offer individualised attention and a supportive community, so you can learn and grow at your own pace.

Join us Saturdays, 9:00 am and experience the transformative benefits of Kinstretch!

[if you’d like to be reminded when registration opens on June 1st, get on the waitlist by clicking the link on my bio or visiting - waitlist.pierrelondono.com]

Are you tired of feeling restricted and in pain as you age? Join me for my 5-day “Hips Don’t Lie” Quest!

As a certified Kinstretch instructor, I’m on a mission to help you unlock your body's full potential. Don’t accept the notion that pain and limited mobility are just a part of getting older.

Let’s work together to build resilience and strength from the inside out! 💪🏽💃🏽🕺🏽

Registration opens on June 1st, so mark your calendars and get ready to unlock your hip mobility!

If your sedentary life holds you back from moving freely, comfortably and free of pain, then you might want to check out my upcoming 12-week “Joints for Life” program!

I will have more information in the upcoming weeks, but in the meantime, join the interest list by visiting:

https://waitlist.pierrelondono.com

Or the link on my bio.

Cheers!

Pierre

Reach out if you have any questions. Otherwise, I’ll see you on Thursday! 💪🏽

This weekend, I had the honour to continue to learn from the brilliant minds of the creators of the Functional Range Systems. Their Internal Strength Model is an in-depth look at evolutionary biology, human movement, the science of strength and much more… I still have so much to learn, but I’m excited to use the information and knowledge I gained, to continue supporting my clients. Learning is a life-long affair, and I’m super excited for what’s to come!

Which point resonates with you the most?

Let me know in the comments 👇🏽👇🏽👇🏽

I am looking for some help to create content that actually helps! Your input will make it a perfect fit for people like you! Thanks in advance! 💛🙏🏽😊

Cancer Survivors? Are you struggling to live life after cancer?

Do you worry about how to return to normal?

Do you hide in the fear of living again?

If you answered yes to any of these questions, then you’ll want to check out my friend Brynn Barale’s FREE Live Fully - 5 Day Online Retreat to Live Your Kick-Ass Life After Cancer.

Brynn believes that living a full life after cancer is possible!

And she’s ready to share 5 easy steps to help you step out of the shadow of cancer.

Brynn is sharing her strategies in the FREE Live Fully Retreat!

www.LiveFullyRetreat.com

During the free interactive online retreat, you’ll learn how to create a fulfilling life by learning to LIVE FULLY.

So, I hope you’ll take a few minutes to check it out.

It’s really good stuff and best of all, it’s totally F-R-E-E.

Just click here to join the Live Fully Retreat>>>>www.LiveFullyRetreat.com

Super happy to announce that I’ll be offering in-person KINSTRETCH®] classes .

This will be an intro series, four weeks, for one hour. The class is for everyone looking to improve the health and longevity of their joints. All fitness levels welcome!

Dates:
March 31st
April 7th
April 14th
April 21st

Weekly drop in classes start May 12th

New to Kinstretch? No worries, most people will be! The class can be endlessly scaled to meet you where you’re currently at.

You can DM or send an email to either myself or [email protected] if you have questions or want to reserve one of the 8 spots.

All you need to bring is your yoga mat and your mask.

Check out KINSTRETCH®] for serious mobility motivation!

Reminder:

Focusing on the things we CAN’T CONTROL leave us tired, frustrated and disempowered.

For today and the weekend ahead, I challenge you to focus on the stuff you CAN CONTROL. I bet it will help you feel more connected to your loved ones, but more importantly, it will bring you closer to you!

Agree or disagree? 👇🏽👇🏽

Share in your IG stories if you agree! 👇🏽👇🏽

With the right plan, you can make delicious meals for the whole family AND still have time to play with your kids after school, take a class, or enjoy your favourite show!

If meal planning sounds like a hassle to you, I want to make your life easier! My goal is to turn you into a meal planning whiz 😉

That’s why, on Thursday, March 17th at Noon (EST), we will get together (via zoom) to learn how to:

✅ Save time, money and calories by cooking healthy meals at home.

✅ How to begin meal planning.

✅ How to cook in batches.

And much more…

Follow the link on my bio or go to

mealplanning.pierrelondono.com to register.

I can’t wait to “see” you all!!

Today is your birthday!

And I feel so lucky to call you husband. I also feel blessed that our son also has you to look up to and learn from your wisdom and be the recipient of your love and guidance.

I know this sounds a bit cliché, but you are our rock. You help us dream our future and make it a reality! Because of your support and encouragement, I can pursue goals that I would’ve given up when faced with the slightest adversity. You see, I tend to look at life with uncertainty, but you face it with optimism and a capacity to envision every possibility, given that we put effort and dedication into our goals!

Happy birthday, love. May life bless you with health, longevity, boundless energy and infinite blessings.

We love you to infinity and beyond.

Pierre and Augie

👨‍👨‍👦🎂🍾❤️

Two things that are making me happy during the worst season ever… 😜

1. Travel restrictions due to COVID are slowly being lifted, which makes a family vacation more possible now! ? 🤔

2. I’ve been recording a few mobility exercises for my clients and, in the process, alleviated some pain and discomfort I was experiencing on my left shoulder

What about you? What’s something that’s bringing you joy? It can be so easy to focus on the bad - and I get it - but it’s not helpful 👇🏽

I wouldn’t be doing it either!! 🤣🤣
Do you agree? 🙋🏽‍♂️

How to eat healthy in a time crunch ⏰

The most common excuse I hear from other parents for not eating healthy or exercising is, “I don’t have time.” I get it; we’re all busy and overwhelmed! However, don’t you deserve better than living by an excuse that’s making you more tired and unhealthy in the long term?

If you agree with me, keep reading to learn about ways to eat healthy when you don’t have much time:

1️⃣ Be prepared - when you’re crazy busy, the best way to guarantee adherence to your healthy eating goals is preparation. Schedule time on the weekend to grocery shop for the whole week. If you don’t like cooking, buy a rotisserie chicken, remove the skin and turn it into five different meals for the week.

2️⃣ Create go-to meals - most people habitually eat the same five meals for breakfast, lunch and dinner. Count this household as one of them 🙋🏽‍♂️

Create your own that can be made quickly and eaten even when you’re brain dead. When you have these go-to healthy meals, I’m your back pocket; it’s almost like you’re putting your fat loss journey on autopilot. Spending two hours on Sunday to plan your meals for the week will save you time, money and energy.

3️⃣ Know Thy Restaurants - Even with your best intentions and pre-planning, an unscheduled dining out experience could crash your healthy living party. Thankfully, most restaurants have healthy options on their menus. If they don’t have something that fits your plan, don’t be shy: ask them to prepare a particular dish. You’re the boss!

4️⃣ Don’t give up - The first week of planning will take longer, but once you get into a rhythm, you’ll save time and money. If you find yourself in a situation where you can’t eat 💯 healthy, watch your portion sizes and eat slowly. Remember: perfection isn’t required for healthy living. Just hop back on the horse at your next meal!

If you want simple, delicious and healthy meal ideas, subscribe to my newsletter. I’m gifting my 5-ingredient recipe collection. Go to newsletter.pierrelondono.com or click the link on my bio!

Drop YES! in the comments if you’re ready to focus in the present so you can move forward…

If you ask someone about what they need to do to lose a few pounds, they’ll likely say “cut back on the carbs,” and this is because most people assume that carbs are inherently fattening. However, simplistic statements about “good foods” and “bad foods” ignore our biological complexity and the bigger picture.

As a weight-loss strategy, cutting carbs (while reducing the total calories) works pretty well for some people. Nevertheless, carb reduction costs us!

Most of us require some level of carbohydrates to function at our best over the long term. For most of us, keeping carbs too low for too long can have disastrous consequences.

If you have young children and like to be active exercise, and keep up with their endless amounts of energy, restricting your carb intake too drastically can lead to:

* A slower metabolism
* Higher stress
* Muscle waste
* Lack of energy
* Prone to sickness

Worst of all… you probably won’t lose that much weight in the long term 🤯

The bottom line, restrictive diets aren’t the answer! Most of us will look, feel and perform our best when we balance a reasonable amount of lean protein, quality carbs, and healthy fats.

Focus on whole, minimally-processed sources of carbs that pack loads of nutrition and fibre, and include a mix of starches and colourful fruits.

If you are serious about getting started with your fat loss goals and need help staying consistent, DM me, and I’ll send you a couple of questions so we can be sure my offerings will knock your sock off 😉

Drop YES in the comments if you needed this reminder!

The stress is probably worst for your body and your long-term goals than the amount of extra energy intake from the sugar.

Instead of being hard on yourself, try to practice self-compassion and focus on a small action that will bring you 1% closer to your goals. Keep at it. 1% better each day will compound to big, sustainable, long-term wins. 🙏🏽❤️