Michael Canas Performance, St. Helier Videos

Change your life with these 4 daily habits: Move 🏃‍♂️ Learn 📚 Fuel 🍏 Inspire 💡 Tangible daily actions that you can incorporate towards your personal growth #DailyHabits #Transformation #PersonalGrowth

Here’s what I mean 👇 At the end of the day, YOU choose your hard. You can choose the hard of being overweight, or you can choose the hard of taking action towards your goals. The choice is yours #FitOver40 #MensFattLossTips #MensWeightLoss #MensFitness #FitOver50

Snacks That Are Sabotaging Your Strength and Progress All of the below are very easy to overeat, and eliminating them made huge improvements to my performance. 1. Crisps (or chips for my 'murican brothers): High in unhealthy fats, salt, and empty calories, contributing to bodyfat gain. 2. Chocolate: Packed with sugar, lacking nutrients, and promoting fat accumulation. 3. Processed Cheese Snacks: Often high in unhealthy fats and artificial additives, contributing to poor digestion and excess calories. DM 'Strong' for my free Ebook on foods to eat to build strength. #strengthtraining #fitness #strength #workout #gym #fitnessmotivation #bodybuilding #fit #strengthtips

I've been in the fitness industry for nearly 15 years. I want to share with my clients the benefits it has given me. Not just in terms of performance But also confidence, knowledge, awareness, and general health. Today I aim to empower others to harness it as a tool for self-improvement. Turning my past struggles into lessons I can pass on to help others sidestep them I've made the mistakes so you don't have to The blueprint is yours if you're ready to work Simply message 'SIDESTEP' below

Here’s my step-by-step strategy for faster fat loss 👇🏻 Just to give you some context: I've always hated running, but that's not why I'm telling you this. Because I do still actually run a bit (badly). But I've seen so many overweight people torture themselves with running while carrying a lot of bodyfat. Battering their joints, feeling terrible and having a wholly miserable experience. Here’s why lifting weights, especially with compound movements, will give you far more bang for your buck. 1. You are forced to be aware of nutrition: Your body repairs and builds muscle with protein, which increases your overall muscle mass. Protein is not only thermogenic but also the most satiating macronutrient. 2. Burn More Calories: More muscle means your body burns more calories, even at rest. 3. Boost Testosterone: Strength training prompts the release of more testosterone, which enhances muscle growth and calorie burning. Several studies have looked into which is superior out of three main exercise groups: strength training only, cardio only, and a combination of both. Despite controlling for nutrition, the groups that did only strength training lost the most fat across these tests. (DM for the specific studies) So, if fat loss is your goal, consider stepping off the treadmill and picking up some weights. #FitOver40 #MensWeightLoss #MensFatLoss #WeightLossTips #MensFitness #FitOver50 #StrengthTraining #FatLoss #MuscleBuilding #FitnessJourney #HealthyAging

5 foods to watch out for These foods are often hailed as healthy but are also very calorie-dense, making it tricky to stick to your calorie deficit if you’re not careful with portion sizes. 1. Nut Butters 🥜🧈 Peanut butter, almond butter, and similar options are high in nutrients but also high fats. Very easy to overeat which makes them dangerous. (take note my American friends ;) ) 2. Avocados 🥑 Avocados are often touted as 'healthy fats' but these healthy fats have just the same calories as any other fats - the word healthy doesn't diminish the caloric value. An average avocado contains about 260 calories and 23 grams of fat. 3. Granola 🥣 Often marketed as a “healthy” breakfast, granola is frequently high in sugar and calories due to concentrated sugars and fats. 4. Coffee ☕️ Beware of the “fancy” coffee drinks. While americanos and espressos are lower in calories, cappuccinos and lattes with full-fat milk, or frappes, can add up quickly. For example, a regular latte from Starbucks has about 190 calories! 5. Nuts 🥜 These can be considered healthy snacks, but they’re also calorie-dense and VERY easy to overeat - if you look at the recommended portion size on the label and then weigh that our you'll be shocked how few nuts that is. This is because they are so calorific. If you’re eating any of these foods, just be mindful and check their calorie content to stay on track with your goal. Bonus tip: If you add 'healthy' in front of any of these foods it won't stop the excess calories from making you fat. Remember that #FitOver40 #HealthyEating #NutritionTips #CalorieAwareness #FoodChoices #HealthyHabits #FitOver50

It's down to you I'm not interested in staying stagnant, and neither should you Once you take responsibility for your situation, you are then able to change it #Introspection #responsbility #nobodyiscomingtosaveyou #CareerDevelopment

Three Things you should stop doing in your 40s to ensure better results (I did all of them) 1. Stopped Chasing Looks: I know this sounds strange but when you train for performance and health, the aesthetics will come anyway. Bro splits where I was focusing on arm days or shoulder days got subbed out for more functional workouts. 2. Stopped Chasing Fads: letting go of trendy workouts and stuck to the basics. Getting really good and strong on the fundamentals will give you more of a return than silly gimmicks. Embracing more free weights and compound movements gave me a much better return. 3. Stopped Spending All Day in the Gym: Learning that consistency and intensity matter far more than duration. My clients and I likely get far more results in 45 minutes than most guys who spend 2+ hours in the gym #FitnessJourney #ConsistencyIsKey #TrainSmart #StrengthTraining #MentalHealth #TheFitOver40Man #FitOver40

Men over 40, did you know you can lose about 8% of muscle mass each decade? 😲 This impacts your health by reducing lean body mass and causing fat cells to expand while muscle fibers shrink. 🏋️‍♂️ But don’t worry, you can still build strength as you age! 💪 Here’s how: **Focus on** - Protein 🍗 - Strength Training 🏋️ - Quality Sleep 💤 Cut back on alcohol and excuses! 🚫🍻 #FitOver40 #StrengthInYour40s #AgeIsJustANumber #MidlifeFitness #HealthyAging #StrongAt40 #FitnessMotivation #MuscleMaintenance #MensHealth #StayActive #TheFitOver40Man

Sorry, but it's just not going to happen 😅 You can put in all the effort you want, but exercise and nutrition are equally important. To achieve the results you’re aiming for, you need to focus on both. Neglecting one will hinder your progress. Consistency in both your workout routine and your diet is crucial for success. If you want to make a real change, remember that balance and commitment are key. #FitOver40 #FitOver50 #MensFitness #MensWeightLoss #WeightLossTips #Muscle #MuscleTips #GymTips #WorkoutTips

👊🎅𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐒𝐞𝐥𝐟-𝐃𝐞𝐟𝐞𝐧𝐜𝐞🎅👊⁣⁣⁣ 𝐕𝐨𝐥. 𝟒⁣ ⁣⁣⁣ ⚠️𝘞𝘢𝘳𝘯𝘪𝘯𝘨⚠️: Christmas overeaters can be relentless⁣ ⁣⁣ They need your help⁣ ⁣⁣⁣ 𝘐𝘧 𝘵𝘩𝘦𝘺 𝘤𝘢𝘯'𝘵 𝘸𝘢𝘭𝘬, 𝘵𝘩𝘦𝘺 𝘤𝘢𝘯'𝘵 𝘦𝘢𝘵⁣ ⁣⁣

👊🎅𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐒𝐞𝐥𝐟-𝐃𝐞𝐟𝐞𝐧𝐜𝐞🎅👊⁣ 𝐕𝐨𝐥. 𝟏⁣ ⁣ Save your friends from the mince pies 🥧⁣ ⁣ They will thank you for it.⁣ ⁣ Any questions on avoiding fat gain over Christmas, DM us

𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐚𝐭 𝐉𝐢𝐦𝐦𝐲 𝐡𝐚𝐝 𝐭𝐨 𝐬𝐚𝐲 👆⁣ ⁣ In 120 days police officer Jimmy went from:⁣ ⁣ 𝟖𝟑𝐤𝐠 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐝 𝐚𝐧𝐝 𝐨𝐯𝐞𝐫𝐰𝐞𝐢𝐠𝐡𝐭⁣ ⁣ To⁣ ⁣ 𝟕𝟏𝐤𝐠 𝐥𝐞𝐚𝐧, 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐚𝐧𝐝 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭⁣ ⁣ ⬆️𝐓𝐢𝐦𝐞 𝐦𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭💥⁣ ⬆️𝐌𝐮𝐬𝐜𝐥𝐞 𝐦𝐚𝐬𝐬💥⁣ ⬆️𝐂𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞⁣ 💥 ⬆️𝐊𝐧𝐨𝐰𝐥𝐞𝐝𝐠𝐞💥⁣ ⬆️𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡💥⁣ ⬆️𝐅𝐚𝐭 𝐥𝐨𝐬𝐬💥⁣ ⬆️𝐒𝐥𝐞𝐞𝐩💥⁣ ⁣ He's now taken up BJJ and signed up to a bodybuilding show based on the results, confidence and knowledge he's gained⁣ ⁣ Check out what he had to say about what can be achieved with the right guidance⁣ ⁣ If that sounds like something you want⁣ ⁣ DM me "𝘐'𝘮 𝘐𝘯" ⁣ #testimonial #results #knowledge #experience #upgrade #structure #support #coaching ⁣

📽🎬 𝗪𝐞𝐞𝐤 𝐙𝐞𝐫𝐨 𝐢𝐬 𝐧𝐨𝐰 𝐋𝐈𝐕𝐄 🎬📽⁣ ⁣ Obviously this is coming out a bit late but things got hectic in the last week before the show⁣, sorry 😬 ⁣ Video is now up on YouTube and it details some meal prep, an upper workout and a visit to @bondstreethealth where Kit hooked me up to his InBody to get a reading of 3.9% bodyfat 😰⁣ ⁣ Click the link in Bio for full video⁣ ⁣ #like #and #subscribe