GP FITNESS

Optimizing Body Composition, Energy and Anti-Aging through  

 

Training

Performance

Fat Loss

Nutrition

Recovery

Sleep

BioHacking

Supplementation

  

 
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MEET THE COACH

This is the best possible time to be alive.

We know more about the human body than ever and every day we learn more. At the same time, many of us are overworked, out of shape, aging quickly, and lack the energy to live life to its fullest. 

 

Navigating the billion-dollar fitness industry today can be daunting, often leading to the use of suboptimal fitness strategies and supplementation.   

Through the latest research and my own experience, I've discovered the cleanest, fastest, and best protocols to give you the energy to enjoy your family, friends, work, and hobbies to their fullest. 

I've made it my mission to help motivated, hard-working people get the most out of life through a combination of a holistic approach, modern science and outside the box protocols.  

Let's get after it, ​

Gareth

"Gareth is the best coach I’ve had. Follow the program, commit to it, challenge yourself and get ready to be in the best shape of your life."

- Nabil Filali, Client since 2018

 

A Different Approach

Exercise, fitness, and training are routines are excellent health strategies but really only scratch the surface ​when it comes to promoting optimal health, longevity, and energy. Remember this is coming from a personal trainer. Not only are some fitness strategies actually suboptimal to longevity but nutrition, recovery, sleep, supplementation, and mental well being are oft-neglected and arguably more important. 

Let's take a quick look at fat loss.

  • To put it simply, fat gain occurs when you take in more calories than you are able to metabolize. Fat loss occurs when you metabolize more calories than you consume. 

  • Consider that one 100g muffin contains nearly 300 calories and the average spin class burns between 400 and 600 calories/hr. We can quickly see how cardiovascular fitness can fail as a permanent weight loss strategy.   

  • Or we can change how we metabolize those calories. This is where the magic happens. 

  • Our body uses hormones to signal metabolic effects - For example, Epinephrine or Human Growth Hormone signal fat burning actions while hormones like Insulin block these fat converting actions. 

  • Insulin also suppresses Leptin, the hormone responsible for telling you that you're full while promoting Ghrelin, the "I'm hungry" hormone.

  • Conventional wisdom would argue that a combination of caloric restriction, hormone management, and metabolic optimization would be the best weight loss strategy. 

Creating a Metabolic Shift - The Protocols. 

  • A brief Two Week period of Intermittent Fasting (6-8 Hours Eating, 8 Hours Sleeping, 8 Hours Fasting) 

    • Reduces Blood Glucose Variability and Insulin - promoting fat burning Testosterone, Human Growth Hormone, and Norepinephrine​.

    • Fasted Workouts, at least initially, have been shown to increase fat burning during exercise. 

    • Move the body into a ketotic state - tap into stored fats for energy. 

    • Not about caloric restriction but often leads to fewer calories consumed. 

  • Reduce Chronic Inflammation

    • Use of Natural Anti-Inflammatories - Ice Baths (also produce Norepinephrine), TurmeroSaccherides, CBD, Collagen. 

    • Stop intake of polyunsaturated fats highly prone to oxidation (Canola, Safflower, Peanut, Sunflower, etc...) that promote chronic inflammation, buildup of toxic substances in arteries, are difficult to metabolize. 

  • Strength Training 

    • Increase your Base Metabolic Rate (BMR) - The number of calories metabolized at rest. I've personally increased mine from 1750 calories per day to 2650 calories. Over time becoming more metabolically effective burns more calories doing nothing. 

    • Decreases Blood Glucose Levels in the liver and muscles. Increases Insulin Sensitivity, Decreasing Insulin Resistance.

    • Increases your ability to drive leftover sugars into muscle/liver cells vs. Fat. 

    • More Important on age reversal than Chronic Cardio or Endurance Training. 

  • Supplementation shown to increase Insulin Management

    • Ceylon Cinnamon - 2 Teaspoons/Day

    • Apple Cider Vinegar/Rock Lotus

    • Bitter Melon Extract/Berberine

    • Dietary Insoluble Fiber

      • Improves Glucose Tolerance

      • Reduces Fat Accumulation

      • Anaerobic Bacterial Fermentation

  • Specific Nutritional and Dietary concerns. 

START TRAINING TODAY

 

THE STUDIO

I work out of a small studio called Training Spaces located in Little Italy at the corner of College and Manning. All the equipment is provided from cables, bands, dumbbells and plates to the squat rack and smith machine. The studio is located on Manning above the record store!

ADDRESS

567 College St, Toronto, ON

M6G 3W9

Personal Training Available by Appointment.

CONTACT US

WRITE OR CALL ME IF YOU HAVE MORE QUESTIONS

©2019 BY GARETH PUGH.