Gareth Pugh Fitness and Nutrition
Providing Services Online and In Person out of Little Italy, Toronto
Certified Personal Training Specialist and Nutrition Coach CanfitPro/PN
Over five years of successfully working one-on-one with clients of all ages, genders, and fitness levels I've found that people are using short-term solutions (diets and fitness challenges) to solve long-term problems. Fitness, nutrition, and metabolism are intrinsically linked and must be approached holistically and sustainably. Using a blend of my own experience and science-based protocols, let's work together to create lasting changes that stick.
My Approach -
Compounds your fat-burning potential at rest over time.
Calibrates a nutritional style to fit your preferences and requirements.
Slowly optimizes metabolism and overall health through the gradual introduction of wellness practices.
Balanced Nutrition Calibration
Calibrate a nutrition regimen to your unique macronutrient requirements, dietary preferences, and lifestyle. Build your non-negotiables into the program.
Adopt a Whole-Food, Nutrient-Rich Diet: These foods provide essential nutrients and promote satiety, which can help regulate appetite and prevent overeating.
Compound Fat Burning Over Time
Incorporating resistance training exercises to build lean muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing muscle mass can boost your metabolic rate.
Adding HIIT workouts to your routine. These short bursts of intense exercise followed by brief rest periods can help enhance fat burning and improve metabolic function.
Sleep, Injury and Stress Managment
Follow Athletic Therapy Group protocols for knee, back, shoulder, and hip dysfunction and more to start feeling and moving better.
7-9 hours of quality sleep per night. Lack of sleep can disrupt metabolic hormones, leading to increased hunger, reduced insulin sensitivity, and weight gain.
Chronic stress triggers the release of cortisol, a hormone that can promote fat storage, especially around the abdominal area.
Gareth is by far the best coach I've worked with. Keen understanding of physiology, was able to fix issues from old injuries and get me in the best shape of my life!
Hannah J, Toronto
I’ve been working with Gareth for a few months now and I’m amazed by the progress I’ve been able to make.
He has the perfect balance of pushing you to work hard while listening and adapting to what you need. Highly recommend!
Jenn F, Toronto
Gareth is an amazing coach. No matter what your goals are, he will create a custom plan to help you get there.
Super professional, very motivating. He always manages to push you the right amount.
You won’t regret committing yourself to the program.
How we work together.
Customized fitness plans, nutrition coaching, and metabolic health optimization.
First, we'll go through an online or in-person consultation discussing your nutrition, lifestyle, fitness, and injury history as well as a brief movement screen. With the information we collect, we'll then put together a periodized fitness program that gradually scales in frequency and intensity tailored to your specific movement patterns, abilities, and injury history. At the same time, we'll begin to introduce sustainable changes to your diet with new practices each week. Additionally, we specialize in metabolic health optimization, helping you optimize your metabolism for improved energy, weight management, and overall health.
We'll then go over the plan, providing support and guidance to help keep you accountable with hour-long check-in or in-person training sessions as needed.
If you have any questions about our services or would like to schedule a consultation, please don't hesitate to reach out. We would love to hear from you!
308 Palmerston Ave, Toronto, ON CA