builtbybarry

Barry Vincent Jr.

Senior Coach @ALPTraining_Institute
Award Winning 1-on-1 & Group Training
OTA Certified Online Coach
Latest work on @TestosteroneNation

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Great stuff here on how to properly include “cheat meals” in your diet!
#Repost from @cartergood
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Let's talk about cheat meals 🍕🍺🍫 🤤 🍩🍸🍪
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Personally? I don't like the mindset behind ‘em, especially for folks who, like me, have struggled to maintain a healthy body weight and relationship with food…
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See, when I was 300+ pounds overweight, cheat meals were the LAST thing I needed to be thinking about. Having a "cheat" meal was just a way to reinforce my bad habits with overeating. And when old eating habits did take over, my "cheat meal" would turn into cheat days or weeks.
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I'd usually end up eating so much that the guilt I felt afterward made me feel worse than before 🙁👎
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That's why I don't like using regularly planned cheat meals for myself or any of my online coaching clients. All it does is encourage "good & bad" food labeling and unhealthy eating habits/patterns.
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Now, that does NOT mean I won't have fun and let my hair down every once in a while 💃🥂... I just reserve cheat meals — or as I call them, “lifestyle meals” — for special occasions and spontaneous events.
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Try not to make a big deal of it either...
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Yes, enjoy the extra food, but don’t make it the primary focus. Instead, I encourage you to put the focus on the people you’re with and the memories you’re making together 👯‍♂️🕺💃
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When you go in with this type of "nonchalant" mindset, you're much less likely to overdo it. Not only that, the next day you'll feel recharged 🔋, rejuvenated 🌳, and motivated to continue making progress rather than bloated🤰, sluggish 🐌, or full of regret from losing control 😞
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Now, let’s say I have a client who’s extremely low in energy, has out-of-control cravings, or simply feels like they need a break. In that situation, I’ll usually have us take a full 1-2 week hiatus from dieting and go to maintenance before hopping back in.
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That tends to work much better (physically & mentally) than having one big uncontrolled cheat meal. 🤤❌
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#weekend #nutrition #fitness #diet #workout #gym #personaltrainer #fatloss #muscle #gains #instafit #fitfam #fitspo #gymlife #fitnessmotivation #hamont #burlont #stoneycreek #ALPfamily #builtbybarry #cartergood

Great stuff here on how to properly include “cheat meals” in your diet! #Repost from @cartergood ・・・ Let's talk about cheat meals 🤤 • Personally? I don't like the mindset behind ‘em, especially for folks who, like me, have struggled to maintain a healthy body weight and relationship with food… • See, when I was 300+ pounds overweight, cheat meals were the LAST thing I needed to be thinking about. Having a "cheat" meal was just a way to reinforce my bad habits with overeating. And when old eating habits did take over, my "cheat meal" would turn into cheat days or weeks. • I'd usually end up eating so much that the guilt I felt afterward made me feel worse than before 🙁 • That's why I don't like using regularly planned cheat meals for myself or any of my online coaching clients. All it does is encourage "good & bad" food labeling and unhealthy eating habits/patterns. • Now, that does NOT mean I won't have fun and let my hair down every once in a while 🥂... I just reserve cheat meals — or as I call them, “lifestyle meals” — for special occasions and spontaneous events. • Try not to make a big deal of it either... • Yes, enjoy the extra food, but don’t make it the primary focus. Instead, I encourage you to put the focus on the people you’re with and the memories you’re making together ‍♂️🕺 • When you go in with this type of "nonchalant" mindset, you're much less likely to overdo it. Not only that, the next day you'll feel recharged , rejuvenated 🌳, and motivated to continue making progress rather than bloated🤰, sluggish , or full of regret from losing control • Now, let’s say I have a client who’s extremely low in energy, has out-of-control cravings, or simply feels like they need a break. In that situation, I’ll usually have us take a full 1-2 week hiatus from dieting and go to maintenance before hopping back in. • That tends to work much better (physically & mentally) than having one big uncontrolled cheat meal. 🤤 • • • #weekend #nutrition #fitness #diet #workout #gym #personaltrainer #fatloss #muscle #gains #instafit #fitfam #fitspo #gymlife #fitnessmotivation #hamont #burlont #stoneycreek #ALPfamily #builtbybarry #cartergood - 3 days ago

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T-shirt weather is coming!!! Get yours fitting a little tighter in the right spots with this #FlexFriday Upper Body Workout💪🏼
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For the Alternating EMOM set, you’ll set a timer for 10 minutes and perform one set per minute, alternating between the two exercises (one set of chin-ups at :00, one set of bench at 1:00 etc..)
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Shoot me a message if you need a video link for an exercise🙋🏻‍♂️
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Enjoy the weekend, and the pump💪🏼
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#flexfriday #workout #muscle #strength #fatloss #gains #gym #fit #personaltrainer #fitnessmotivation #gymlife #instafit #fitfam #fitspo #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

T-shirt weather is coming!!! Get yours fitting a little tighter in the right spots with this #FlexFriday Upper Body Workout🏼 • For the Alternating EMOM set, you’ll set a timer for 10 minutes and perform one set per minute, alternating between the two exercises (one set of chin-ups at :00, one set of bench at 1:00 etc..) • Shoot me a message if you need a video link for an exercise🏻‍♂️ • Enjoy the weekend, and the pump🏼 • • • • • #flexfriday #workout #muscle #strength #fatloss #gains #gym #fit #personaltrainer #fitnessmotivation #gymlife #instafit #fitfam #fitspo #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 4 days ago

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Thank you to everyone who voted for me in the Hamilton News Reader’s Choice Awards!
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For the 2nd year in a row I took home the Diamond Award 💎 in the Personal Trainer category and Bronze in the “Fitness Instructor” category🥉
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Overall @alptraining_institute crushed it💥 Head over to the gym’s page for the full results!
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Thanks again to everyone who voted🙏🏻
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#fitness #personaltrainer #workout #gym #strength #muscle #gains #fatloss #fit #fitnessjourney #instafit #gymlife #fitfam #fitspo #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

Thank you to everyone who voted for me in the Hamilton News Reader’s Choice Awards! • For the 2nd year in a row I took home the Diamond Award in the Personal Trainer category and Bronze in the “Fitness Instructor” category🥉 • Overall @alptraining_institute crushed it Head over to the gym’s page for the full results! • Thanks again to everyone who voted🏻 • • • • • #fitness #personaltrainer #workout #gym #strength #muscle #gains #fatloss #fit #fitnessjourney #instafit #gymlife #fitfam #fitspo #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 5 days ago

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WHAT A GOOD WORKOUT SHOULD DO👌🏻💪🏼
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IT SHOULD✅
Include a smart warm-up🔥
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5-10 Dynamic movements that will prepare you for the key exercises in that days workout. An effective warm-up can increase performance, reduce injury risk (BIG TIME) and improve recovery afterwards🙌🏻
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✅IT SHOULD
Allow for weekly progress📈
Each workout should involve some aspect that youll be able to improve upon next time. It could be more weight, more reps, more sets, more time under tension, more work in less time - there’s several ways to allow for steady progress workout-to-workout (assuming you’re keeping track😉)!
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✅IT SHOULD
Leave you excited for next time🕺🏻
Good luck staying consistent if you don’t enjoy your workouts (or at the very least enjoy the people you’re working out with). Find a workout program that includes exercises you enjoy, but also focuses on your weaknesses.
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❌IT SHOULDN’T
Aggravate Nagging Injuries🤕
This happens FAR too often and it drives me bonkers 🤪 There is not one single exercise that you MUST include in your workouts, not one, not even bench press. If it jacks up your shoulder, if it makes your knees cranky, if it fires up your SI joint - DON’T DO IT. There’s hundreds of ways to target a muscle - if you need to switch things up to get out of pain, ask for help🙋🏻‍♂️
**If you take ANYTHING away from this post, make it this**
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❌IT SHOULDN’T
Take Too Long⏱
An hour is enough. If you’re goal is to lose fat, training more than an hour can put unnecessary stress on your body due to the caloric deficit you should be in. If you’re goal is muscle gain, you’re probably not eating enough to support the 1.5-2 hour meathead throwdowns that most people think are necessary to put on muscle🙃
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❌IT SHOULDN’T
Make You THAT Sore The Next Day🤬
Feeling very sore after a leg workout ISN’T abnormal the first 1 or 2 times you perform a certain workout. If you’re constantly feeling like crap the next day then you aren’t recovering properly. This can lead to weakened immune system, increased risk of injury, trouble sleeping, increased irritability and more. •
Are you really spending all that time in the gym to not be able to move outside it?
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And I’m out of space.

WHAT A GOOD WORKOUT SHOULD DO🏻🏼 • IT SHOULD Include a smart warm-up • 5-10 Dynamic movements that will prepare you for the key exercises in that days workout. An effective warm-up can increase performance, reduce injury risk (BIG TIME) and improve recovery afterwards🏻 • IT SHOULD Allow for weekly progress Each workout should involve some aspect that youll be able to improve upon next time. It could be more weight, more reps, more sets, more time under tension, more work in less time - there’s several ways to allow for steady progress workout-to-workout (assuming you’re keeping track)! • IT SHOULD Leave you excited for next time🕺🏻 Good luck staying consistent if you don’t enjoy your workouts (or at the very least enjoy the people you’re working out with). Find a workout program that includes exercises you enjoy, but also focuses on your weaknesses. • IT SHOULDN’T Aggravate Nagging Injuries🤕 This happens FAR too often and it drives me bonkers 🤪 There is not one single exercise that you MUST include in your workouts, not one, not even bench press. If it jacks up your shoulder, if it makes your knees cranky, if it fires up your SI joint - DON’T DO IT. There’s hundreds of ways to target a muscle - if you need to switch things up to get out of pain, ask for help🏻‍♂️ **If you take ANYTHING away from this post, make it this** • IT SHOULDN’T Take Too Long⏱ An hour is enough. If you’re goal is to lose fat, training more than an hour can put unnecessary stress on your body due to the caloric deficit you should be in. If you’re goal is muscle gain, you’re probably not eating enough to support the 1.5-2 hour meathead throwdowns that most people think are necessary to put on muscle🙃 • IT SHOULDN’T Make You THAT Sore The Next Day🤬 Feeling very sore after a leg workout ISN’T abnormal the first 1 or 2 times you perform a certain workout. If you’re constantly feeling like crap the next day then you aren’t recovering properly. This can lead to weakened immune system, increased risk of injury, trouble sleeping, increased irritability and more. • Are you really spending all that time in the gym to not be able to move outside it? • And I’m out of space. - 6 days ago

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THE IMPORTANCE OF A GOOD NIGHTS SLEEP🛏😴 •
If I told you I had a pill that could:
-Lower your stress
-Improve your memory
-Help you burn fat
-Speed up your recovery
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You’d probably think I was some kind of charlatan (finally got to use this word💥).
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Well, you’d be half right, because it’s not a pill and it doesn’t even cost anything🤷🏻‍♂️
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All you have to do is get a good night’s sleep, and the more consistently you can get a good night’s sleep, the more you can experience all these amazing benefits😴😴😴
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Shoot for 7-9 hours of quality sleep each night💫
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Get to bed a little earlier tonight, put your phone down 30 minutes beforehand to let your mind relax (bonus points if you crack open a book)⏰
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In a world where we have Netflix and TV On-Demand, WTF are staying up so for anyways?
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#sleep #health #recovery #fatloss #fitness #health #healthylifestyle #fit #instafit #gymlife #fitfam #fitspo #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

THE IMPORTANCE OF A GOOD NIGHTS SLEEP🛏😴 • If I told you I had a pill that could: -Lower your stress -Improve your memory -Help you burn fat -Speed up your recovery • You’d probably think I was some kind of charlatan (finally got to use this word). • Well, you’d be half right, because it’s not a pill and it doesn’t even cost anything🤷🏻‍♂️ • All you have to do is get a good night’s sleep, and the more consistently you can get a good night’s sleep, the more you can experience all these amazing benefits😴😴😴 • Shoot for 7-9 hours of quality sleep each night • Get to bed a little earlier tonight, put your phone down 30 minutes beforehand to let your mind relax (bonus points if you crack open a book) • In a world where we have Netflix and TV On-Demand, WTF are staying up so for anyways? • • • • • #sleep #health #recovery #fatloss #fitness #health #healthylifestyle #fit #instafit #gymlife #fitfam #fitspo #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 7 days ago

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Give this quick mobility routine a try🤸🏻‍♂️
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You’ll loosen up your joints and promote increased blood flow, you’ll even see an improvement in brain function - you’ll just feel better overall, so give it a try!
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First thing in the morning, lunch time, before bed or even before your workout - don’t worry about the timing just fit it in where you can💥💥💥
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#monday #mobility #workout #fitness #gym #exercise #recovery #personaltrainer #gym #instafit #gymlife #strength #muscle #fatloss #gains #instagood #instadaily #fitfam #fitspo #hamont #burlont #stoneycreek #dadbod #ALPfamily #builtbybarry

Give this quick mobility routine a try🤸🏻‍♂️ • You’ll loosen up your joints and promote increased blood flow, you’ll even see an improvement in brain function - you’ll just feel better overall, so give it a try! • First thing in the morning, lunch time, before bed or even before your workout - don’t worry about the timing just fit it in where you can • • • • • #monday #mobility #workout #fitness #gym #exercise #recovery #personaltrainer #gym #instafit #gymlife #strength #muscle #fatloss #gains #instagood #instadaily #fitfam #fitspo #hamont #burlont #stoneycreek #dadbod #ALPfamily #builtbybarry - 8 days ago

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PORTION CONTROL CHEATSHEET🍗🥑🥦🍠
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Balanced portion control is one of the biggest issues people have when trying to keep their calorie intake under control🍽
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If you’re not feelin’ the idea of tracking your intake, this strategy from @precisionnutrition has had a ton of success with people looking for a simple strategy to get things under control💪🏼
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Men who follow this strategy typically end up consuming between 2300 - 3,000 calories per day. For women it’s in the 1200-1500 range💁🏻‍♂️💁🏼‍♀️
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Men should aim for 6-8 servings from each category per day while women should aim for 4-6
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From this baseline you can make whatever adjustments you need based on the results you’re getting:
-Not losing weight? I’d suggest removing a serving of carbs each day🍚🍞🍠
-Trying to gain weight? Add in some protein and carbs 🥩🥔
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Give yourself a fair chance to evaluate your results before making any adjustments, and be honest with yourself about your adherence🤥
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Tag someone who could use a simple strategy to balance out their nutrition🗣🗣🗣
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#sunday #lazysunday #nutrition #portioncontrol #healthylifestyle #health #fitness #workout #calories #balance #fitnessjourney #fatloss #weightloss #personaltrainer #instafit #gymlife #fitfam #fitspo #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

PORTION CONTROL CHEATSHEET🥑🥦 • Balanced portion control is one of the biggest issues people have when trying to keep their calorie intake under control🍽 • If you’re not feelin’ the idea of tracking your intake, this strategy from @precisionnutrition has had a ton of success with people looking for a simple strategy to get things under control🏼 • Men who follow this strategy typically end up consuming between 2300 - 3,000 calories per day. For women it’s in the 1200-1500 range🏻‍♂️🏼‍♀️ • Men should aim for 6-8 servings from each category per day while women should aim for 4-6 • From this baseline you can make whatever adjustments you need based on the results you’re getting: -Not losing weight? I’d suggest removing a serving of carbs each day -Trying to gain weight? Add in some protein and carbs 🥩🥔 • Give yourself a fair chance to evaluate your results before making any adjustments, and be honest with yourself about your adherence🤥 • Tag someone who could use a simple strategy to balance out their nutrition🗣🗣🗣 • • • • • #sunday #lazysunday #nutrition #portioncontrol #healthylifestyle #health #fitness #workout #calories #balance #fitnessjourney #fatloss #weightloss #personaltrainer #instafit #gymlife #fitfam #fitspo #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 8 days ago

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My favourite example of this is low carb dieting🥓🍗🧀🥑
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Sure, a lot of people get great results while following a low carb diet, but is it sustainable? For most people it’s not, because most people enjoy carbs, and since we were children we’ve been influenced to want the things we can’t have🤷🏻‍♂️
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You’ve likely seen people on low carb diets post things like:
“Ugghhhhhhhh I can’t wait to eat carbs again😩 #keto”
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“Waaahhh I miss donuts 🍩 #lowcarb”
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“One. More. Week. 🍕“
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So after a month or two they’ll often revert back to old habits, seeking out the foods they’d been depriving themselves of and before long, they’re back where they started😖
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Of course, a lot of people workout because they want to look better, I get that, but don’t try to look better at the expense of depriving yourself - silly goose💁🏻‍♂️
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Focus on being a little better everyday.
Eat more protein + veggies.
Strength Train 3-4x/week.
Find a hobby that keeps you active.
Get your sleep.
Treat yourself but don’t go crazy (the weekend isn’t a free-for-all).
Above all - enjoy the process.
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Stay safe everyone, it’s absolutely bonkers outside🌨💨❄️
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#fitness #nutrition #workout #fatloss #weightloss #diet #exercise #healthylifestyle #balance #fit #fitnessjourney #instafit #gymlife #fitfam #fitspo #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

My favourite example of this is low carb dieting🥓🧀🥑 • Sure, a lot of people get great results while following a low carb diet, but is it sustainable? For most people it’s not, because most people enjoy carbs, and since we were children we’ve been influenced to want the things we can’t have🤷🏻‍♂️ • You’ve likely seen people on low carb diets post things like: “Ugghhhhhhhh I can’t wait to eat carbs again #keto ” • “Waaahhh I miss donuts #lowcarb ” • “One. More. Week. “ • So after a month or two they’ll often revert back to old habits, seeking out the foods they’d been depriving themselves of and before long, they’re back where they started • Of course, a lot of people workout because they want to look better, I get that, but don’t try to look better at the expense of depriving yourself - silly goose🏻‍♂️ • Focus on being a little better everyday. Eat more protein + veggies. Strength Train 3-4x/week. Find a hobby that keeps you active. Get your sleep. Treat yourself but don’t go crazy (the weekend isn’t a free-for-all). Above all - enjoy the process. • • Stay safe everyone, it’s absolutely bonkers outside🌨️ • • • • • #fitness #nutrition #workout #fatloss #weightloss #diet #exercise #healthylifestyle #balance #fit #fitnessjourney #instafit #gymlife #fitfam #fitspo #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 9 days ago

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Full House for #StrongGirls this morning at 9:30💪🏼💪🏼
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HIIT Day today so we were going 30 seconds on, 30 seconds off - 7 exercise circuit💥💥💥Awesome way to start the day before this awful weather rolls in - be safe out there!
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Shoot me a message to book your free class!!
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#saturday #workout #fit #stronggirls #girlswholift #fitness #strength #muscle #fatloss #bootcamp #grouptraining #fitnessmotivation #sweat #instafit #gymlife #fitfam #fitspo #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

Full House for #StrongGirls this morning at 9:30🏼🏼 • HIIT Day today so we were going 30 seconds on, 30 seconds off - 7 exercise circuitAwesome way to start the day before this awful weather rolls in - be safe out there! • Shoot me a message to book your free class!! • • • • • #saturday #workout #fit #stronggirls #girlswholift #fitness #strength #muscle #fatloss #bootcamp #grouptraining #fitnessmotivation #sweat #instafit #gymlife #fitfam #fitspo #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 10 days ago

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💪🏼MECHANISMS OF MUSCLE GROWTH💪🏼
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It’s not just for looking jacked, having a healthy amount of muscle on your frame will help you:
-Move better🏃🏻‍♀️🏃🏻‍♂️
-Burn more calories 🔥
-Reduce your risk for injury 🤕
-Increase your confidence 😎
And yeah, you’ll likely be happier with how you look 🤗
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Utilize a balanced combination of these principles and methods throughout your training to optimize your muscle growth 💪🏼💪🏼💪🏼
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Shoot me a message if you need help incorporating these methods into your training program🙋🏻‍♂️
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Tag someone who’s looking to add some muscle to their frame💥💥💥
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#flexfriday #muscle #musclebuilding #hypertrophy #gains #strength #fitness #performance #fatloss #gym #fit #fitnessmotivation #gymlife #fitspo #instafit #fitfam #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

🏼MECHANISMS OF MUSCLE GROWTH🏼 • It’s not just for looking jacked, having a healthy amount of muscle on your frame will help you: -Move better🏻‍♀️🏻‍♂️ -Burn more calories -Reduce your risk for injury 🤕 -Increase your confidence 😎 And yeah, you’ll likely be happier with how you look 🤗 • Utilize a balanced combination of these principles and methods throughout your training to optimize your muscle growth 🏼🏼🏼 • Shoot me a message if you need help incorporating these methods into your training program🏻‍♂️ • Tag someone who’s looking to add some muscle to their frame • • • • • #flexfriday #muscle #musclebuilding #hypertrophy #gains #strength #fitness #performance #fatloss #gym #fit #fitnessmotivation #gymlife #fitspo #instafit #fitfam #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 11 days ago

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Arms are feelin’ it from this triceps dropset on the TRX yesterday😣
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This exercise hits my triceps harder than any other exercise I’ve tried (totally open to suggestions!) I think it’s because of the intense stretch you get at the bottom of the movement and the inability to bounce out of the bottom - everything needs to be under control💪🏼💪🏼💪🏼
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If you’ve got access to @trxtraining I highly recommend this exercise👌🏻
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Happy #flexfriday everyone!
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#TGIF #workout #fitness #friday #gym #muscle #strength #fitness #fatloss #gains #instafit #gymlife #fitfam #personaltrainer #fit #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

Arms are feelin’ it from this triceps dropset on the TRX yesterday • This exercise hits my triceps harder than any other exercise I’ve tried (totally open to suggestions!) I think it’s because of the intense stretch you get at the bottom of the movement and the inability to bounce out of the bottom - everything needs to be under control🏼🏼🏼 • If you’ve got access to @trxtraining I highly recommend this exercise🏻 • Happy #flexfriday everyone! • • • • • #TGIF #workout #fitness #friday #gym #muscle #strength #fitness #fatloss #gains #instafit #gymlife #fitfam #personaltrainer #fit #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 11 days ago

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What do you get with custom online program design @alptraining_institute?
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An easy to follow template complete with embedded video links and all the important cues you need to get the most out of YOUR program🙌🏻
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Ongoing e-mail check-ins and support to address any questions you might have about modifications, substitutions, form critique etc..📧
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The confidence that you’ve got a program made just for you by a coach whose helped clients from all walks of life achieve their fitness goals🙋🏻‍♂️
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Having taken the time to become a Certified Online Trainer through the @theptdc, I’m excited to now be able to help people achieve their goals outside the walls (and giant windows) of the gym💪🏼
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Shoot me a message for more info or hit the e-mail link in my bio🗣🗣
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#workout #fitness #onlinetraining #onlinecoach #gym #muscle #fatloss #performance #mobility #gains #fit #instafit #gymlife #fitnessjourney #fitnessmotivation #fitfam #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

What do you get with custom online program design @alptraining_institute ? • An easy to follow template complete with embedded video links and all the important cues you need to get the most out of YOUR program🏻 • Ongoing e-mail check-ins and support to address any questions you might have about modifications, substitutions, form critique etc.. • The confidence that you’ve got a program made just for you by a coach whose helped clients from all walks of life achieve their fitness goals🏻‍♂️ • Having taken the time to become a Certified Online Trainer through the @theptdc , I’m excited to now be able to help people achieve their goals outside the walls (and giant windows) of the gym🏼 • Shoot me a message for more info or hit the e-mail link in my bio🗣🗣 • • • • • #workout #fitness #onlinetraining #onlinecoach #gym #muscle #fatloss #performance #mobility #gains #fit #instafit #gymlife #fitnessjourney #fitnessmotivation #fitfam #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 11 days ago

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THE WEEKEND FREE-FOR-ALL🍔🍕🤷🏻‍♂️
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Following up from this mornings post I wanted to elaborate more on this idea.
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Eating healthy, getting in your workouts and then spending your whole weekend making poor nutrition choices is like breaking the 100m dash record and celebrating by having it stricken from the record book💥 •
It just doesn’t make sense if you’re looking to actually get results from your hard work💪🏼
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Instead, have one, maybe two cheat meals you enjoy and try to prepare as many meals as you can at home🏠
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Stop wasting all your hard work! Tag someone who needs to change their weekend mindset🗣🗣🗣
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#fitness #nutrition #workout #fatloss #weightloss #fit #healthylifestyle #instafit #gymlife #fitfam #fitnessmotivation #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

THE WEEKEND FREE-FOR-ALL🤷🏻‍♂️ • Following up from this mornings post I wanted to elaborate more on this idea. • Eating healthy, getting in your workouts and then spending your whole weekend making poor nutrition choices is like breaking the 100m dash record and celebrating by having it stricken from the record book • It just doesn’t make sense if you’re looking to actually get results from your hard work🏼 • Instead, have one, maybe two cheat meals you enjoy and try to prepare as many meals as you can at home • Stop wasting all your hard work! Tag someone who needs to change their weekend mindset🗣🗣🗣 • • • • • #fitness #nutrition #workout #fatloss #weightloss #fit #healthylifestyle #instafit #gymlife #fitfam #fitnessmotivation #instagood #instadaily #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 12 days ago

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LOSE FAT WITHOUT COUNTING CALORIES💪🏼🍎🍗
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Tracking your calories and macros is a great way to ensure you’re taking in the right amount of food to get you to your goals - but it’s NOT for everyone, and it’s NOT mandatory for success.
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Here are four strategies for successful fat loss WITHOUT counting your calories🙌🏻
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DIET RICH IN PROTEIN + VEGGIES🍗🥦
Protein helps you build/maintain muscle, recover from exercise, promotes a healthy metabolism, and helps keep you feeling full...it also happens to be delicious. Veggies are an AMAZING fat loss tool because they offer a ton of nutritional value at a low calorie cost. They’re packed with nutrients and fibre and offer a TON of variety, which is important if you’re in this for the long haul.
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STRENGTH TRAIN 3-5x/WEEK💪🏼🏋🏻‍♂️
Strength training regularly is imperative to building and maintain lean muscle mass. Even if you’re not trying to get HUGE, my guess is you’d probably be okay with setting your body up to burn more calories. The more lean muscle mass you have, the more energy your body uses even at rest - that’s a pretty big deal. It also offers a ton of health benefits including improved mood, decreased risk for injury and improved mental performance. Lift weights, yo.
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DON’T TREAT THE WEEKEND LIKE A FREE FOR ALL🍩🍕🍺
Working hard on your goals all week does not afford you the right to f*ck it all up in 48 hours, and make no mistake, that’s exactly what you’re doing if you’ve got this mentality. Of course we need to be able to treat ourselves and enjoy our favourite foods, but not all weekend long. Start by trying to avoid making poor choices back-to-back. Went out for a big breakfast? Have a big ass salad for lunch.
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DO THESE THINGS CONSISTENTLY🗓
Week after week, month after month, year after year. What I’ve presented here isn’t a fad diet, it’s a sustainable way of living that will afford you the chance to feel, look and move the way you want without restricting your lifestyle👍🏻
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#fitness #nutrition #lifestyle #health #workout #fit #strength #muscle #fatloss #weightloss #instafit #gymlife #fitfam #fitnessmotivation #fitspo #dadbod #personaltrainer #hamont #ALPfamily #builtbybarry

LOSE FAT WITHOUT COUNTING CALORIES🏼 • Tracking your calories and macros is a great way to ensure you’re taking in the right amount of food to get you to your goals - but it’s NOT for everyone, and it’s NOT mandatory for success. • Here are four strategies for successful fat loss WITHOUT counting your calories🏻 • DIET RICH IN PROTEIN + VEGGIES🥦 Protein helps you build/maintain muscle, recover from exercise, promotes a healthy metabolism, and helps keep you feeling full...it also happens to be delicious. Veggies are an AMAZING fat loss tool because they offer a ton of nutritional value at a low calorie cost. They’re packed with nutrients and fibre and offer a TON of variety, which is important if you’re in this for the long haul. • STRENGTH TRAIN 3-5x/WEEK🏼🏋🏻‍♂️ Strength training regularly is imperative to building and maintain lean muscle mass. Even if you’re not trying to get HUGE, my guess is you’d probably be okay with setting your body up to burn more calories. The more lean muscle mass you have, the more energy your body uses even at rest - that’s a pretty big deal. It also offers a ton of health benefits including improved mood, decreased risk for injury and improved mental performance. Lift weights, yo. • DON’T TREAT THE WEEKEND LIKE A FREE FOR ALL Working hard on your goals all week does not afford you the right to f*ck it all up in 48 hours, and make no mistake, that’s exactly what you’re doing if you’ve got this mentality. Of course we need to be able to treat ourselves and enjoy our favourite foods, but not all weekend long. Start by trying to avoid making poor choices back-to-back. Went out for a big breakfast? Have a big ass salad for lunch. • DO THESE THINGS CONSISTENTLY🗓 Week after week, month after month, year after year. What I’ve presented here isn’t a fad diet, it’s a sustainable way of living that will afford you the chance to feel, look and move the way you want without restricting your lifestyle🏻 • • • • • • #fitness #nutrition #lifestyle #health #workout #fit #strength #muscle #fatloss #weightloss #instafit #gymlife #fitfam #fitnessmotivation #fitspo #dadbod #personaltrainer #hamont #ALPfamily #builtbybarry - 12 days ago

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“Barry, if you could use one meme to describe the women in the #StrongGirls program...”
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Nothin’ wrong with a little foul language if it helps you finish strong💪🏼
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#workoutwednesday #wcw #stronggirls #girlswholift #fitness #gym #workout #fit #fitnessjourney #instafit #gymlife #strength #muscle #fatloss #gains #fitfam #hamont #ALPfamily #builtbybarry

“Barry, if you could use one meme to describe the women in the #StrongGirls program...” • Nothin’ wrong with a little foul language if it helps you finish strong🏼 • • • • • #workoutwednesday #wcw #stronggirls #girlswholift #fitness #gym #workout #fit #fitnessjourney #instafit #gymlife #strength #muscle #fatloss #gains #fitfam #hamont #ALPfamily #builtbybarry - 12 days ago

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Give this full body workout a try!
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I made sure to include all “6 Foundational Patterns” that I talked about in my last post (check it out)💪🏼
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This workout also employs the EMOM and Density methods that I’m a huge fan of for improving body composition (fat loss and muscle gain)💥💥💥
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Give it a shot and share with someone who should take this workout for a spin 🗣🗣🗣
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#workoutwednesday #fitness #muscle #strength #gym #fit #fitnessjourney #fitnessmotivation #workout #fatloss #gains #personaltrainer #onlinetraining
#instafit #gymlife #fitfam #fitnessjourney #hamont #burlont #stoneycreek #ALPfamily #builtbybarry

Give this full body workout a try! • I made sure to include all “6 Foundational Patterns” that I talked about in my last post (check it out)🏼 • This workout also employs the EMOM and Density methods that I’m a huge fan of for improving body composition (fat loss and muscle gain) • Give it a shot and share with someone who should take this workout for a spin 🗣🗣🗣 • • • • • • #workoutwednesday #fitness #muscle #strength #gym #fit #fitnessjourney #fitnessmotivation #workout #fatloss #gains #personaltrainer #onlinetraining #instafit #gymlife #fitfam #fitnessjourney #hamont #burlont #stoneycreek #ALPfamily #builtbybarry - 13 days ago

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THE SIX FOUNDATIONAL MOVEMENT PATTERNS
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Your body was designed to be able to display these six movement patterns. Including variations of each pattern in your workout program can have many benefits for:
-Body composition
-Athletic performance
-Injury prevention 
A well-rounded program will include variations of each pattern to allow the opportunity to progress to higher loads, larger volume and/or more difficult variations.
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SQUAT - The most basic movement, the squat plays a huge role in our everyday life when you think of something as simple as getting from a seated to standing position - you’re going to want to maintain that ability👴🏻👵🏻
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HINGE (Deadlifts, Hip Thrusts) - When someone tells you to lift with your legs, what they’re really telling you is to hinge with your hips so that you can properly use muscles like your glutes and hamstrings to pick it up rather than your low back.
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LUNGE (and other single leg exercises) - Single leg strength plays a huge role in improving balance, correcting muscle imbalances and improving athletic performance - whether that means getting better at sports or improving your 5k time🏃🏻‍♂️🏃🏻‍♀️
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PUSH - Proper pushing (think push-ups, bench/overhead press) plays a huge role in maintaining and improving shoulder and back health but it’s also important to make sure you have a healthy ratio of pulling exercises in your program to ensure balance and prevent overuse injuries. •
PULL - A good program will usually have at least a 2:1 ratio of pull:push exercises - rows, face pulls and (to a lesser extent) vertical movements like pulldowns and chin-ups. Pulling exercises are integral for maintaining proper posture, shoulder health and building a big ol’ back.
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CARRY - “Moving your body through space with smooth stability and control has become a lost art.” -@drjohnrusin
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An often overlooked movement category, variations of loaded carries (farmers walks) and sled pushes/pulls offer a ton of value for your performance, health and body composition.👌🏻
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Take an inventory of your current program (if you don’t have one you should) and see if you’re including all six of these integral movement patterns.

THE SIX FOUNDATIONAL MOVEMENT PATTERNS • Your body was designed to be able to display these six movement patterns. Including variations of each pattern in your workout program can have many benefits for: -Body composition -Athletic performance -Injury prevention A well-rounded program will include variations of each pattern to allow the opportunity to progress to higher loads, larger volume and/or more difficult variations. • SQUAT - The most basic movement, the squat plays a huge role in our everyday life when you think of something as simple as getting from a seated to standing position - you’re going to want to maintain that ability🏻🏻 • HINGE (Deadlifts, Hip Thrusts) - When someone tells you to lift with your legs, what they’re really telling you is to hinge with your hips so that you can properly use muscles like your glutes and hamstrings to pick it up rather than your low back. • LUNGE (and other single leg exercises) - Single leg strength plays a huge role in improving balance, correcting muscle imbalances and improving athletic performance - whether that means getting better at sports or improving your 5k time🏻‍♂️🏻‍♀️ • PUSH - Proper pushing (think push-ups, bench/overhead press) plays a huge role in maintaining and improving shoulder and back health but it’s also important to make sure you have a healthy ratio of pulling exercises in your program to ensure balance and prevent overuse injuries. • PULL - A good program will usually have at least a 2:1 ratio of pull:push exercises - rows, face pulls and (to a lesser extent) vertical movements like pulldowns and chin-ups. Pulling exercises are integral for maintaining proper posture, shoulder health and building a big ol’ back. • CARRY - “Moving your body through space with smooth stability and control has become a lost art.” -@drjohnrusin • An often overlooked movement category, variations of loaded carries (farmers walks) and sled pushes/pulls offer a ton of value for your performance, health and body composition.🏻 • Take an inventory of your current program (if you don’t have one you should) and see if you’re including all six of these integral movement patterns. - 13 days ago

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Happy #NationalSiblingDay to my sister @karleevincent
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Super proud of her for recently completing her 5-week Yoga certification in Nicaragua🧘🏻‍♀️
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She’s now running a few classes a week @mokshayogahamilton, including free classes tomorrow (11th) and Thursday at 4pm - shoot her a message if you want a spot!
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If we ever release a workout program together, we’ve already got a cover😂
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#family #hamont #fitness #health #yoga #stoneycreek #burlont

Happy #NationalSiblingDay to my sister @karleevincent • Super proud of her for recently completing her 5-week Yoga certification in Nicaragua🧘🏻‍♀️ • She’s now running a few classes a week @mokshayogahamilton , including free classes tomorrow (11th) and Thursday at 4pm - shoot her a message if you want a spot! • If we ever release a workout program together, we’ve already got a cover • • • • • #family #hamont #fitness #health #yoga #stoneycreek #burlont - 13 days ago

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