Gain With Shane Training

I specialize in helping both men and women in getting stronger, building muscle and enchancing their body composition, while also teaching them how to integrate their training and nutrition effectively. Subscribe to my newsletter below where you can learn something absolutely FREE!

Canyon landing page I specialize in helping both men and women in getting stronger, building muscle and enchancing their body composition, while also teaching them how to integrate their training and nutrition effectively. Subscribe to my newsletter below where you can learn something absolutely FREE! Feel free to chec...

There's s nothing better than seeing all the hard work pay off!

Eleni & I have been working fully remote and in person whenever she's in town.
Her biggest fear when first starting was that she didn't want to get bigger, but leaner especially in her arms.

When she first started, she thought doing ample amounts of cardio was the answer when the weights is what she really needed!
Week after week, Eleni tracked everything that she ate, submitted videos with her check-ins for form reviews.

We would make adjustment to how she was performing the exercises, as well as, assessing overall intensity. If she was needing to increase/ decrease load, had more reps in the tank, etc.
As she got more comfortable with how she was performing the movements, her confidence to increase load would go up. That confidence to increase load, impacted her confidence in the gym & allowed her self-esteem to blast through the roof.

By pushing herself in the gym, it allowed for her to REALLY see the value in getting appropriate sleep, managing stress and making sure that she was fuelling her body & had enough calories to have the best training sessions day after day.

Swipe to the end to see her latest check in photos.

Annoyed with your lack of progress?
Send us a message today and we can change that.

Showing up consistently and keeping the promises you made to yourself nourishes your self-confidence, allowing it to flourish.
Cheyenne & I have been working close to a year from a mix of both in person 1:1 training and online.

We had a ton of goals that we wanted to achieve:
-Lose body fat
- Increase muscle mass
-improve hormonal function
-improve digestion

While it may appear straightforward in theory, as you're reading this, you might find yourself wanting all these things and feeling unsure of where to begin.

You cannot simply do all of this at once, you will have to prioritize and take action.
Knowing that all digestion issues are going to have a stress component, I wanted to start there.

We started by nourishing her body with MORE calories, heavily focusing on sleep quantity/quality that worked with her hectic work schedule, align training protocols & stress management tactics specifically for her.

Over the first 3 months, we were able to increase calories, lose a little bit of weight, create synchrony with her menstrual cycle, & add a little bit of muscle tissue. Now that our foundation was in a great spot with her hormonal function & nutritional intake, we were set to hop into the dieting phase for another 3 months.

In those 3 months, Cheyenne continued to increase her strength, all while losing the body fat that she wanted too without focusing too much on the scale number.

We focused on how her clothes felt, how much better her clothes fitted, how much stronger she was getting as the weeks passed on rather than getting discouraged by the scale number.
Over the entire process, Cheyenne had date nights & we were able to make our protocols part of her lifestyle & routine not the other way around without restrictions.

Scroll over to the last slide to see what she had to say about her entire experience thus far.
Cheyenne, thank you for trusting me and I'm excited for us to hit that goal weight number that you have set out for!

Day by day, brick by brick.
Violet reached her goal of losing 30lbs in 7 months 👏👏👏👏

A personal trainer is a fitness professional who works with clients to help them achieve their health and fitness goals. I design and implement custom exercise programs based on my clients' needs, abilities & goals.

My role is to help clients safely and effectively perform exercises, providing motivation and support, and monitoring progress.

Macronutrients (macros) are the main components of food.
Proteins, fats and carbohydrates which hold the caloric value of food items.
Macronutrient values provide insight into calories if you feel the need to count the calories.

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With changing our diets, we can change our body composition, improve health & energy levels.
Ideally we want to find a balance between foods that will keep you full and provide nourishment throughout our days. It’s important to eat nutrient and fibre-rich vegetables.

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Proteins:
A general rule for protein intake is to consume 1 gram of protein per pound of body weight. Our bodies need sufficient amounts of protein in order to sustain & build muscle. High quality protein helps to preserve muscle mass, control hunger & maintain blood glucose levels.

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Fats:
Healthy fats are great for providing energy, cell health, they support metabolism, immunity, hormone production, the absorption of nutrients (such as vitamin A and D), & aid in keeping you satiated in between meals.
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Carbohydrates:
Focusing on eating unrefined, whole grain, unprocessed carbs will stop the confusion about which kind and how many carbs to eat. The amount of carbs that should be eaten depends solely on body size and activity levels. Our bodies need meaningful amounts of vitamins, minerals and phytonutrients which most people don’t get enough of. Veggies are the best sources to get these nutrients from.

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Stop and think about what you’ve eaten the past three days.
Think about putting together healthy meals in terms of hitting these macronutrients: proteins, fats & carbs (starchy & non-starchy)

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Basics of Reading & Using a Nutrition Facts Label
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Bookmark and share with a friend!
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Food labels help us make informed decisions and more healthier decisions. Having food and nutrition information available for us to use will allow us to choose the best options of foods for our needs.
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Although food labels can be confusing to read, I have broken it down for you a little bit.
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If you’re concerned about what is in your food, stick to whole foods instead if processed ones.
You can also use the (or a similar, unbiased scientific database that does it’s own analysis) nutrition database to figure out what exactly is in those foods.

It’s all about outweighing the good foods vs the bad foods.
Think critically...
What you want out of your food and why?
How and why am I choosing this food?
Is it convenient for me?
Is the package appealing to me?
Is it because it’s labeled “healthy” (or not)?
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Educate yourself and teach yourself about the better options out there.
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