Need More Proof?
Here Are The Kind Of Results You Can Expect When You Train With Me...
CLIENT SPOTLIGHT: 
Allison S.  - Vancouver, BC
CLIENT SPOTLIGHT: 
Allison S. 
(Vancouver, BC)
FITNESS GOALS:
LOSE WEIGHT (5-10 LBS.)
TONE STOMACH AND THIGHS
GET ABS
GET GLUTES
INCREASE ENERGY LEVELS
LEARN TO LIFT WEIGHTS
FEEL CONFIDENT IN THE GYM
EXPERIENCE LEVEL:
NO PRIOR WEIGHT TRAINING EXPERIENCE. 

ONLY PREVIOUS EXERCISE EXPERIENCE WAS PILATES, BOOTCAMP, AND CARDIO (RUNNING, CYCLING).
FITNESS GOALS:
LOSE WEIGHT (5-10 LBS.)
TONE STOMACH AND THIGHS
GET ABS
GET GLUTES
INCREASE ENERGY LEVELS
LEARN TO LIFT WEIGHTS
FEEL CONFIDENT IN THE GYM
EXPERIENCE LEVEL:
NO PRIOR WEIGHT TRAINING EXPERIENCE. 

ONLY PREVIOUS EXERCISE EXPERIENCE WAS PILATES, BOOTCAMP, AND CARDIO (RUNNING, CYCLING).
COMMITTMENT:
12 MONTH CUSTOMIZED PROGRAM SPLIT INTO FOUR 12-WEEK TRAINING CYCLES

2X/WEEK PERSONAL TRAINING SESSIONS
2X/WEEK SOLO GYM SESSIONS (WEIGHTS)
RESULTS:
STARTING BODYWEIGHT: 125.6 LBS
FINAL BODYWEIGHT: 125 LBS

STARTING BODY FAT PERCENTAGE: 24%
FINAL BODY FAT PERCENTAGE: 18%

TOTAL FAT LOST: 8.6 LBS
TOTAL LEAN MUSCLE BUILT: 8 LBS
COMMITTMENT:
12 MONTH CUSTOMIZED PROGRAM SPLIT INTO FOUR 12-WEEK TRAINING CYCLES

2X/WEEK PERSONAL TRAINING SESSIONS
2X/WEEK SOLO GYM SESSIONS (WEIGHTS)
RESULTS:
STARTING BODYWEIGHT: 125.6 LBS
FINAL BODYWEIGHT: 125 LBS

STARTING BODY FAT PERCENTAGE: 24%
FINAL BODY FAT PERCENTAGE: 18%

TOTAL FAT LOST: 8.6 LBS
TOTAL LEAN MUSCLE BUILT: 8 LBS
STRENGTH STATS:
BODYWEIGHT STRENGTH:

CHIN UPS: 8 REPS
PULL UPS: 3 REPS
PUSH UPS: 20 REPS
PLANK HOLD: 120 SEC.

BARBELL LIFTS:

DEADLIFT: 195 LBS
BACK SQUAT: 145 LBS
FRONT SQUAT: 115 LBS
BENCH PRESS: 85 LBS
OVERHEAD PRESS: 75 LBS
BARBELL HIP THRUST: 225 LBS (8 REPS)

OTHER LIFTS:

TURKISH GET-UP: 44 LBS/20 KG
DUMBBELL ROWS: 40 LBS. (12 REPS)
KETTLEBELL SWINGS: 63 LBS/28 KG (8 REPS)
FARMER'S CARRY: 142 LBS (2 X 32KG KB'S)

STRENGTH STATS:
BODYWEIGHT STRENGTH:

CHIN UPS: 8 REPS
PULL UPS: 3 REPS
PUSH UPS: 20 REPS
PLANK HOLD: 120 SEC.

BARBELL LIFTS:

DEADLIFT: 195 LBS
BACK SQUAT: 145 LBS
FRONT SQUAT: 115 LBS
BENCH PRESS: 85 LBS
OVERHEAD PRESS: 75 LBS
BARBELL HIP THRUST: 225 LBS (8 REPS)

OTHER LIFTS:

TURKISH GET-UP: 44 LBS/20 KG
DUMBBELL ROWS: 40 LBS. (12 REPS)
KETTLEBELL SWINGS: 63 LBS/28 KG (8 REPS)
FARMER'S CARRY: 142 LBS (2 X 32KG KB'S)

CLIENT SPOTLIGHT: 
Rich H.
(Vancouver, BC)
CLIENT SPOTLIGHT: 
Richard H. - Vancouver, BC
FITNESS GOALS:
LOSE WEIGHT (40 LBS.)
TONE STOMACH
BUILD STRENGTH
INCREASE MUSCLE MASS (UPPER BODY)
LEARN TO LIFT WEIGHTS PROPERLY
FEEL CONFIDENT IN THE GYM
EXPERIENCE LEVEL:
VERY MINIMAL WEIGHT TRAINING EXPERIENCE. 

EXERCISE ROUTINE CONSISTED OF LONG-DISTANCE CARDIO (MARATHON RUNNING).
FITNESS GOALS:
LOSE WEIGHT (40 LBS.)
TONE STOMACH
BUILD STRENGTH
INCREASE MUSCLE MASS (UPPER BODY)
LEARN TO LIFT WEIGHTS PROPERLY
FEEL CONFIDENT IN THE GYM
EXPERIENCE LEVEL:
VERY MINIMAL WEIGHT TRAINING EXPERIENCE. 

EXERCISE ROUTINE CONSISTED OF LONG-DISTANCE CARDIO (MARATHON RUNNING).
COMMITTMENT:
PERSONAL TRAINING CLIENT SINCE NOVEMBER 2016.

MULTIPLE 12 MONTH CUSTOMIZED PROGRAMS SPLIT INTO FOUR 12-WEEK TRAINING CYCLES. 

3X/WEEK PERSONAL TRAINING SESSIONS, PLUS 1X/WEEK SOLO GYM SESSION (WEIGHTS)
RESULTS:
TOTAL FAT LOST: 25 LBS
TOTAL LEAN MUSCLE BUILT: 20 LBS

CONSIDERABLE INCREASE IN UPPER BODY MUSCLE MASS.

MAX BENCH PRESS: 190 LBS
MAX DEADLIFT: 308 LBS
DUMBBELL ROWS: 105 LBS (8 REPS)
1-ARM KETTLEBELL PRESS: 53 LBS/24 KG
TURKISH GET-UP: 71 LBS/32 KG
COMMITTMENT:
CURRENT PERSONAL TRAINING CLIENT.
STARTED TRAINING IN NOVEMBER 2016.

12 MONTH CUSTOMIZED PROGRAM SPLIT INTO FOUR 12-WEEK TRAINING CYCLES. 

3X/WEEK PERSONAL TRAINING SESSIONS
1X/WEEK SOLO GYM SESSION (WEIGHTS)
RESULTS:
TOTAL FAT LOST: 25 LBS
TOTAL LEAN MUSCLE BUILT: 20 LBS

CONSIDERABLE INCREASE IN UPPER BODY MUSCLE MASS.

MAX BENCH PRESS: 190 LBS
MAX DEADLIFT: 308 LBS
DUMBBELL ROWS: 105 LBS (8 REPS)
1-ARM KETTLEBELL PRESS: 53 LBS/24 KG
TURKISH GET-UP: 71 LBS/32 KG
AN UNEXPECTED SET-BACK:
IN MARCH 2018, RICHARD SUFFERED A SERIOUS LOWER BACK INJURY DUE TO LIFESTYLE WEAR-AND-TEAR (SITTING AT A DESK FOR 20+ YEARS).

THIS PHOTO IS OF AN M.R.I. HE HAD IN APRIL 2018.

THE RED CIRCLE CLEARLY SHOWS AN L5-S1 DISC HERNIATION.
AN UNEXPECTED SET-BACK:
IN MARCH 2018, RICHARD SUFFERED A SERIOUS LOWER BACK INJURY DUE TO LIFESTYLE WEAR-AND-TEAR (SITTING AT A DESK FOR 20+ YEARS).

THIS PHOTO IS OF AN M.R.I. HE HAD IN APRIL 2018.

THE RED CIRCLE CLEARLY SHOWS AN L5-S1 DISC HERNIATION.
THE RESULT:
DOCTORS IMMEDIATELY WANTED TO BOOK RICHARD IN FOR SPINAL SURGERY.

WE DECIDED TO CHANGE UP HIS TRAINING, FOCUSING ON FASCIAL STRETCHING, MOBILITY, AND STRENGTHENING UP HIS HIPS, CORE AND LOWER BACK.

HE DID NOT SEE A CHIROPRACTOR OR A PHYSIOTHERAPIST, AND HE DID NOT SIT IDLE AND STOP TRAINING.

IN JUNE 2018, THE SPINAL SURGEON SUGGESTED TO RICHARD THAT HE CONTINUE DOING WHAT IS WORKING, AND NOT TO GO FORTH WITH SURGERY.

JULY 2018, RICHARD DEADLIFTED 310 LBS.

HIS BACK PAIN IS A MATTER OF THE PAST, AND HE IS STRONGER THAN HE PREVIOUSLY WAS.
A CHANGE OF DIRECTION:
DOCTORS IMMEDIATELY WANTED TO BOOK RICHARD IN FOR SPINAL SURGERY.

WE DECIDED TO CHANGE UP HIS TRAINING, FOCUSING ON FASCIAL STRETCHING, MOBILITY, AND STRENGTHENING UP HIS HIPS, CORE AND LOWER BACK.

HE DID NOT SEE A CHIROPRACTOR OR A PHYSIOTHERAPIST, AND HE DID NOT SIT IDLE AND STOP TRAINING.
THE RESULT:
IN JUNE 2018, THE SPINAL SURGEON SUGGESTED TO RICHARD THAT HE CONTINUE DOING WHAT IS WORKING, AND NOT TO GO FORTH WITH SURGERY.

JULY 2018, RICHARD DEADLIFTED 310 LBS.

HIS BACK PAIN IS A MATTER OF THE PAST, AND HE IS STRONGER THAN HE PREVIOUSLY WAS.

IT WASN'T EASY, BUT IT WAS WORTH IT.
CLIENT SPOTLIGHT: 
Kristina T. - Vancouver, BC
CLIENT SPOTLIGHT: 
Kristina T. (Vancouver, BC)
FITNESS GOALS:
LOSE WEIGHT (120 LBS.)
TONE ENTIRE BODY
BUILD STRENGTH
INCREASE MUSCLE MASS
INCREASE SELF-CONFIDENCE
LEARN TO LIFT WEIGHTS PROPERLY
OVERALL HEALTHY LIFESTYLE CHANGES
EXPERIENCE LEVEL:
SOME WEIGHT TRAINING EXPERIENCE. 

NO EXERCISE ROUTINE FOR SEVERAL YEARS.

HAD JUST BEGAN GOING TO THE GYM AGAIN AND WAS STICKING TO MAINLY CARDIO MACHINES, WITH A FEW WEIGHT MACHINES AT THE END OF SESSION.
FITNESS GOALS:
LOSE WEIGHT (120 LBS.)
TONE ENTIRE BODY
BUILD STRENGTH
INCREASE MUSCLE MASS
INCREASE SELF-CONFIDENCE
LEARN TO LIFT WEIGHTS PROPERLY
OVERALL HEALTHY LIFESTYLE CHANGES
EXPERIENCE LEVEL:
SOME WEIGHT TRAINING EXPERIENCE. 

NO EXERCISE ROUTINE FOR SEVERAL YEARS.

HAD JUST BEGAN GOING TO THE GYM AGAIN AND WAS STICKING TO MAINLY CARDIO MACHINES, WITH A FEW WEIGHT MACHINES AT THE END OF SESSION.
COMMITTMENT:
PERSONAL TRAINING CLIENT FROM MARCH 2015 TO FEBRUARY 2016.

6 MONTH CUSTOMIZED PROGRAM SPLIT INTO  12-WEEK TRAINING CYCLES, PLUS 6 MONTH ACCOUNTABILITY TRAINING PROGRAM.

2X/WEEK PERSONAL TRAINING SESSIONS, PLUS 3X/WEEK SOLO GYM SESSION (WEIGHTS & CARDIO)
RESULTS:
TOTAL FAT LOST: 100 LBS
TOTAL LEAN MUSCLE BUILT: 20 LBS

MAX BACK SQUAT: 185 LBS
MAX BENCH PRESS: 115 LBS
MAX DEADLIFT: 265 LBS

COMPLETE LIFE TRANSFORMATION. 
COMMITTMENT:
PERSONAL TRAINING CLIENT FROM MARCH 2015 TO FEBRUARY 2016.

6 MONTH CUSTOMIZED PROGRAM SPLIT INTO  12-WEEK TRAINING CYCLES, PLUS 6 MONTH ACCOUNTABILITY TRAINING PROGRAM.

2X/WEEK PERSONAL TRAINING SESSIONS
3X/WEEK SOLO GYM SESSION (WEIGHTS & CARDIO)
RESULTS:
TOTAL FAT LOST: 100 LBS
TOTAL LEAN MUSCLE BUILT: 20 LBS

MAX BACK SQUAT: 185 LBS
MAX BENCH PRESS: 115 LBS
MAX DEADLIFT: 265 LBS

COMPLETE LIFE TRANSFORMATION. 
Contact: RockstarFitnessSystems@gmail.com
Location: B202-325 Howe Street
Vancouver, BC. V6C 3N2
*I am an independent personal trainer and am not employed by Elite Performance*
Copyright 2019  - Rockstar Fitness Systems -  All rights reserved
Contact: 
RockstarFitnessSystems@gmail.com
Location: Elite Performance - B202-325 Howe Street, Vancouver, BC. V6C 3N2
*I am an independent personal trainer and am not employed by Elite Performance*
Copyright 2019 - Rockstar Fitness Systems - All rights reserved