Coach Chris

Steeve 🗣️"Knowing I'll never be perfect but always striving for it. Not even a week into this new program and I'm already starting to realize how little I actually know about working out. I can see that having a coach is going to be a huge game changer for me! Trying my best to remain openminded and teachable. Definitely looking forward to the months ahead thanks coach Chris"

Very much welcome mate!!

Steeve came to me with one goal: get in shape for his wedding in 12 weeks.

He signed up for a 3 month package and executed absolutely everything to perfection.

Honestly one of the best recompositions I've seen. The craziest part? He is the exact same bodyweight in both photos.

No shortcuts. No "secret" protocol.

Just consistency, precision, and relentless adherence week after week. We slowly pushed the deficit as needed while keeping performance high and muscle intact.

This is what can happen when you fully commit to yourself for 12 weeks.

A huge factor here was that steeve already had a solid foundation of muscle before starting this phase. That's why spending time building muscle before aggressively dieting is so important. Muscle completely changes how your physique looks during a fat loss phase and allows for transformations like this.

Couldn't be more proud of this one. Steeve earned every bit of it.

I built this through an addictive, compulsive lifestyle. Not all of it was wrong but when you can step back and learn from your mistakes with open eyes you can truly set yourself free. Remove the ego, break down the walls, and give one’s self an honest reflection.

Most of us got into this lifestyle moving from one addiction to another, alcohol/drugs to body dysmorphia and steroids. This isn’t to shame anyone. There is healthier components to one over the other however when you can identify how much the obsession has truly affected you in life, I believe you can truly move forward in a progressive way with fitness goals while aligning with your centred self that can enjoy many other areas of life and not depend solely on the result in the mirror and the workout in the gym for value and self worth.

DM me on Whatsapp if you're interested in my mentorship NB: it's not free

Long journeys have a way of messing with perspective.

When you’re living week to week, day to day, grinding out habits and routines, it’s easy to forget where you started. Easy to focus only on what’s left instead of what’s already been done.

This is why self-awareness matters.

This client didn’t just lose weight — she changed her health trajectory. Battling diabetes, committing when progress was slow, stacking wins 1 lb at a time. No shortcuts. No hype. Just consistency.

Progress doesn’t usually feel dramatic while it’s happening.

But when you pause and look back? That’s when it hits.

If you’re in the middle of your journey:

Don’t rush it.

Don’t downplay it.

Don’t forget to acknowledge the work.

Celebrate progress. Not perfection.

That’s how real change sticks.

We’ve come so far and we’re going so much further!

Greek for the arduous return shaped by consequence, forged through suffering, and completed only by alignment with one’s true self. DM to join the online onward team

Alejandro👏👏 who's next?

2025 was the year I left myself.

Not always quietly.

Not without consequence.

I lost my footing, and in that loss, I made choices that rippled outward.

Self-abandonment isn’t just silence or sacrifice.

Sometimes it’s becoming someone you don’t recognize.

Sometimes it’s hurting others because you’re disconnected from your own center.

I hold that truth without turning it into a sentence.

I don’t deny it.

I don’t live in it.

I name it so it can end.

2026 is about return.

About learning my own voice again.

About choosing steadiness over chaos, alignment over escape.

I can’t undo what was done.

But I am choosing—deliberately—what happens next.

And that choice is my way forward.

📣 BUSY PARENTS — READ THIS 👇

You keep giving your time, energy, and effort to everyone else… but when was the last time you prioritized you?

As a coach, it’s my job to create effective, time-efficient solutions for clients who have full plates — and today’s 45-minute leg workout is exactly that. You don’t need 2 hours in the gym. You just need structure, intention, and a plan that respects your life while still pushing you toward your goals.

Today I knocked out a full leg day in just 45 minutes using fast-paced, high-intensity training.

For sessions like this, I intentionally bias safe machine work over free weights — because when you’re breathing hard and pushing fatigue, the last thing you need is form breakdown and unnecessary risk.

And the secret weapon?

👉 Nose breathing.

The recovery, stability, and ability to maintain intensity is unmatched. It lets you reach levels you didn’t even know were there.

🔥 Today’s 45-Minute Leg Session:

⏱ 60-second rest between all sets

💥 Everything taken to controlled failure

• Adductor Machine — 3 x 20

• Leg Press (feet low) — 3 x 20

• Lying Leg Curl — 3 x 12

• Hamstring-Focused Back Extension — 3 x 10–12

• Quad Extension superset Seated Leg Curl — 3 x 15 each

(30-sec rest between supersets)

This one will have you crawling up the stairs, but if you’re short on time and still want real results?

This is your go-to.

💬 Busy parent? Limited time? I build programs exactly for you.

You don’t need more hours — you need a smarter plan.

DM me “PARENT” and let’s get you booked in for a consult.

There are 13 years between these photos. For most of that time, I was fighting battles no one could see.

I didn’t quit drugs and alcohol because I became stronger. I quit because they were destroying me. But they were also the only way I knew to numb the things I didn’t want to feel.

When I got into bodybuilding, I told myself it was healing. But really, it was just a “healthier” way to avoid the same pain. I thought building muscle would fix the parts of me that felt broken. I thought discipline would erase shame. I thought achievements would silence insecurity. None of that happened.

The feelings I ran from — emptiness, self-doubt, fear of not being enough — always came back. Pushing them down only made them grow. And when they resurfaced, they hurt me and the people around me.

I used preps and shows as a way to hide. Staying focused let me avoid dealing with things inside myself. It worked for a while, but the same wounds were still there.

I’ve changed a lot between these photos. I’ve built structure, success, and a body I’m proud of. But I also built layers over pain I never faced, and eventually it showed up in ways I’m not proud of.

People don’t talk about this part — that you can be strong, consistent, respected, and still be hurting. You can look put together on the outside while still fighting inside.

Right now, the work I’m doing has nothing to do with how I look. It’s about stopping the cycle. It’s about facing the parts of myself I’ve tried to numb. It’s about taking responsibility for how I’ve hurt myself and others. It’s about rebuilding from honesty instead of avoidance.

I’ll always love the gym. It saved me many times. But the gym can’t heal what trauma buried. Only facing it can.

This next chapter is about the inside. Feeling instead of numbing. Being honest instead of hiding. Breaking patterns instead of repeating them.

Healing isn’t easy. It’s painful and uncomfortable. It forces you to see things you don’t want to see. But I’m finally doing it.

For all my busy parents, business owners, and anyone who thinks they “don’t have time” to get it done — this one’s for you. 👊

Short workouts have become non-negotiable in my life… and honestly? I’m obsessed with them.

If time is tight, here’s how to still get a crazy effective session in:

🔥 Quick Tips for High-Impact Training

• Focus on one muscle group

• Short rest + supersets

• Nose breathing to control recovery

• Keep the intensity HIGH — heavy + hard

• Stay off your phone (the #1 time killer)

💥 My Go-To 30 Minute Shoulder Workout

1️⃣ Single-Arm Cable Laterals

3 sets, zero rest — alternate back and forth increasing weight each round.

2️⃣ Overhead Press Machine

3 sets, full ROM, seat high to hit the weakest position.

⏱ 60 sec rest

3️⃣ Rear Delt Fly (Reverse Pec Deck)

3 sets + partials to failure on each.

⏱ 45 sec rest

4️⃣ Lateral Raise Machine ➜ Bent-Over Rear Delt Fly Superset

Face the seat, lean forward onto the back pad, elbows on lateral pads, hands straight down.

⏱ 30 sec rest between supersets

5️⃣ Front Dumbbell Raises

Both arms together, heavy, 8–10 reps.

⏱ 30 sec rest

6️⃣ Heavy Dumbbell Laterals (Finisher)

1 brutal set:

As many reps as possible ➜ 5-sec pause ➜ more reps ➜ repeat until NOTHING moves.

🫁 Game-Changer: Nasal Breathing Between Sets

Inhale through your nose, exhale through your nose — every rest period.

Why?

Nose breathing instantly calms your nervous system, drops your heart rate faster, and boosts recovery between sets.

Faster recovery = stronger sets = better results.

It’s like a cheat code for consistency and power.

7 weeks into this prep so far.

Down 10 ish lbs.

No real efforts have been made a few weeks of dieting and more weeks of pushing food back up. No cardio yet 😬🤫 (I’m on the I’ll start Monday train with that… oops missed another Monday.) the only difference here is pushing a lot more training volume. Training isn’t a scaled variable I would suggest using for calorie expenditure, however if you are eating more food I think you should be training more and harder. I enjoy it makes me happier and happier shows in progress.

When Vince came to me in June 2024, the goal was clear: Lose 60+ pounds.

But the reason behind it was deeper than the number. He shared openly that he wanted to feel noticed and accepted in the gay community, believing that if he became smaller, he’d finally be seen.

Instead of brushing past that, I tried to meet him exactly where he was. We sat with the mindset. Unpacked the pressure and rebuilt the goal from the inside out.

Here’s the full story in Vince’s own words:

“I began working with Chris in June 2024 with the goal of losing over 60 pounds. My motivation was rooted in wanting to be noticed and accepted by the gay community. I believed that being thinner and smaller would help me be seen.

Chris encouraged me to shift that mindset. He helped me understand that my journey was not about being visible to others, but rather learning to improve my body for me and only me. He helped me tune out the mental noise, the doubt, and the insecurity that had held me back for so long.

When I struggled and felt like giving up, Chris never gave up on me. He supported me consistently, gave me practical tools, held me accountable, and motivated me to push harder even when I felt stuck.

Chris remained steady. He helped me refocus, reminded me of my worth, and encouraged me to keep showing up for myself. I stayed in consistent communication with him because I genuinely felt that he cared and wanted the best for me.

Thanks to Chris, I’m not just working on my body, but also I’m growing as a person. And that has been the greatest transformation of all.”

This is what can happen when a coach doesn’t just write a plan. They walk with you through the mindset, the identity shifts, and the hard days.

Friday morning pump session - the pump…

Morning workouts can be tricky to optimize, electrolytes in abundance, fluids 2-3 L prior to training + salt, lots of salt.

I once heard someone say

“You’ll never feel ready because ready isn’t a feeling. It’s a decision.”

That hit me hard. And I can’t stop replaying that line in my head.

🚀 Are You Ready for the Most Powerful 8-Week Fitness Transformation Challenge on the Market?

This isn’t your average challenge — it’s the gold standard in online fitness transformations.

You’re not just signing up for a program… you’re investing in real results with a coach who delivers elite-level support and unmatched personalization.

No cookie-cutter plans.

No watered-down service.

No delayed responses.

And absolutely no neglecting your goals or health.

Over 50% of participants become long-term clients because they see — and feel — the difference.

This is your chance to experience what it’s like to have a professional coach in your corner — guiding you every step of the way. Think of this as my audition to earn your trust and show you what’s truly possible when you have the right system and accountability.

⸻

💥 What You’ll Get:

• 8 Weeks of Custom Programming built 100% around your goals, fitness level, and lifestyle.

• Direct, Daily Support — no disappearing acts, no delays.

• Weekly Check-Ins to track your progress and keep you on target.

• Access to a Custom App — your full program, nutrition, and progress tracking in one convenient place.

• A Proven System designed to help you build habits that last long after the challenge ends.

⸻

⚡ Enrollment Details:

• Registration Closes: November 1

• Challenge Starts: November 3

• Investment: $375 — an incredible opportunity to experience premium coaching at a fraction of the full-time client rate.

⸻This is your moment to commit, transform, and prove to yourself what’s possible in just 8 weeks.

Let’s make it happen.