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Can you send me a copy of your meal plan?

Can you send me a copy of your meal plan?

Can you send me a copy of your meal plan? I get asked quite often from friends and family. They’ve seen my transformation of gaining 48 pounds, and then losing 60 pounds. People are naturally curious what I’m eating.  Yes, I’m not proud to admit that I’m a personal trainer who was once 218 pounds…However, I have learned so much through my own personal transformation.  I’d like to share my journey, in order to help others who are struggling…

Here’s the truth: My current nutrition plan won’t necessarily work for you.

My nutrition continues to change and evolve. My first nutrition plan is far different than what I’m eating now. My nutrition has changed several times during my 60-pound weight loss. Going from 218 pounds to 200 pounds, required a different nutrition plan. My nutrition plan also changed going from 200 to 180 pounds, from 180 to 160 pounds, and so forth.

Going through my own personal body transformation, my views on nutrition have also dramatically changed. Due to my own experience, this has also changed how we deliver nutrition at our personal training studios.

Nutrition is quite misunderstood. It can be confusing. Even personal trainers sometimes give out confusing nutrition advice. I’ll admit early on in my career, I was misinformed and confused about nutrition. We were given the old Canada Food Guide as a tool, which had very general and broad guidelines. We all know what we ‘should’ be eating. It’s the implementation that can be so confusing. That’s how coaching helps. Coaching helps you with implementation by providing you with action steps to get your closer to your goals.

It’s not your fault if you’re confused on what ‘diet’ to do. There’s a lot out there. Detox, weight loss challenges, Keto, Intermittent fasting, the cabbage soup diet, etc. You name it. I’m not going to knock any ‘diet’. You see, diets all work at least for the short term. They work, but you must be prepared to be on that ‘diet’ life long.  We all know this logically, but I’m going to say the obvious. You can’t do a 30-day diet, lose the weight, and then go back to your previous dietary habits. This also applies to working out of course…

Diets stop working once you’re off the so called ‘diet’.  It doesn’t have to be keto or intermittent fasting. They’re quite popular because they’re sexy. Everyone wants quick results. Yes, you do see great results with Keto and intermittent fasting. If keto or intermittent fasting is working for you, then keep doing it. However, you don’t have to do keto or intermittent fasting. I’m proof of it.

I have a confession. I love food! I can enjoy, rice, potatoes, chips, cookies, and cheat with cake and still lose weight! So can you! My transformation happened over a period of several months, as the goal was to preserve muscle and to give my body a chance to adapt. Without giving your body a chance to adapt, it’s so easy for you to binge eat, fall off the wagon, and even worse damage your metabolism. I get it. I also wanted fast results in the beginning. But having permanent results is a greater incentive for me. It took 3 years to gain 48 pounds. So, does it really make sense to lose this weight in only 2 or 3 months?

You can’t sprint to the finish or you’ll quickly sprint to failure…

As a martial artist, this analogy comes to mind. If you’re new to martial arts, you’ll start with a white belt. A ‘white-belt’ wouldn’t learn techniques that are for ‘black-belts’. You first need to master the fundamentals of stance, balance, power, speed and so forth, before learning more advance techniques. A white belt would have difficultly learning a jump 360 spinning hook kick, if he or she hasn’t even mastered the balance for the basic front kick.

This analogy applies to nutrition.

Everyone has a different starting point when it comes to nutrition. If you’re currently consuming 3,000 calories daily, going to a 2,000 caloric ‘diet’ will shock your body. Your body will hate you. It’s natural. You’ll blame it on will power. It has very little to do with will power. Your body needs a chance to adjust. If I gave you my current meal plan without getting to know your past and current history with nutrition, I’m shooting darts blind folded and most likely setting you up to fail.

Action Steps for Success

  1. Track at Least 3 days of Your Current Nutrition: You need to collect data. We do this with our finances to assess our income vs. expenses. Nutrition works the same way. Numbers don’t lie. I know sometimes we don’t want to know the truth. You may feel that your diet is horrible, but we must find out how horrible it is or not, in order to determine your starting point. Or sometimes you may think you’re eating healthy, but your body is telling you otherwise. So, collect data to determine your current nutrition and starting point.
    1. You can use fitness pal to evaluate your current caloric intake and macro-nutrients. Where do most of your calories come from? Do most of your calories come from carbs? Protein? Fats? Eg. Do you lack protein?

  1. Make Gradual Adjustments: After you’ve collected some data on your current nutrition plan, make gradual adjustments. It’s not all about calories. However, for example sake, if you’re consuming 4,000 calories, then cut your calories by about 300 calories to give your body the chance to adapt, instead of doing a crash course diet. Your body has cravings for a reason as it’s accustomed to eating a certain way. Give your body a chance to adapt without feeing miserable! Follow your new 3700-calorie plan for the next couple of weeks and re-evaluate. But once again, it’s not all about calories. You have to also determine what your current macro-nutrients are: carbs, protein, and fats.
  2. Determine Your Biofeedback Each Week: What’s your mood, hunger, energy, sex drive, sleep, stress levels like? All of this comes back full circle and starts with nutrition. For example, did you know we carve carbohydrates when we’re stressed? Stress elevates our cortisol level. Having carbs help regulate your cortisol levels. What if you’re able to plan for these carbs in your daily plan, instead of impulsively eating whatever you see in sight? You’ll be in control and be in a better position to regulate your stress levels. By managing your nutrition, you’ll better manage your stress levels. By managing your stress levels, you’ll be able to have better sleep! See how it works?
  3. Get Professional Help: The information especially on social media can be quite confusing. Find a coach. Just getting a cookie cutter meal plan isn’t the solution. There are essential steps you need to learn depending on where you’re starting from.

To this day, I still work with a nutrition coach for my own nutrition as it continues to evolve. I have learned so much about nutrition. I also need someone to hold me accountable. We also adjust my nutrition every month so that I continue to see results every month.

I also continue to attend workshops to learn how to better serve our clients. In fact, we also offer nutrition coaching as a separate business model. We’ve launched it as a pilot project for the last year. Participants have been seeing some phenomenal results!

If you’re interested in learning more, feel free to reach out:

-Sammy Noh


I'm too old for this!

I’m too old for this!

“I’m too old for this! What if I get knocked out? I have to go to work the next day”. These were the first thoughts that entered my head once the bell went off for my first kickboxing match after a 21 year hiatus. Training in martial arts has been off and on over the years.

A few years ago, this would have been unimaginable. I was over 55 pounds heavier, broken, and dealing with grief… Life has been quite a journey with highs and lows.

Regardless of the outcome, I was pleased that I made it to the tournament. I was pleased I pushed myself out of my comfort zone and was able to achieve the imaginable. However, I’ll be honest.

There were times when I had negative self-talk enter my head…

I wondered if my boxing and kicks were good enough. I wondered if I was fit enough. A couple of days leading up to the fight, I was analyzing and questioning myself if I was even throwing my kicks and punches properly, although I have spent countless hours practicing them!

I also wasn’t sure if I would make weight! A few years ago, I was 218 pounds at one time. On the day of the tournament, I made weight and set a new personal record. I weighed in at 157 pounds on the day of the tournament, for a total weight loss of 60 pounds!

Overall, I was happy with the whole experience. I learned so much about myself. I also won all my four matches against some challenging opponents, which made the experience even more exciting!

Perhaps, some of you may have experienced this, or are currently experiencing this….

Here’s what I’ve learned from this experience:

  • Self-doubt happens. It’s natural to have self-doubt. It’s a matter of if we feed into it or not. It’s easy to use age as an excuse. I’m in my late thirties and have a couple of injuries to mindful of. My competitors were 10 to 15 years younger than me, as I entered the 18+ division. If I had used age as an excuse, I would never have entered the tournament.

You know what inspired me to overcome the age objection? Our amazing clients at Eagle Ridge Fitness! Our clients who are in their 50’s and 60’s are hitting personal best records and are fitter than some people in their twenties! Of course, we need to train our bodies differently as we age and ensure we have adequate recovery time. A high intensity workout designed for a 25-year-old is the wrong workout for someone in their 60’s.

  • Hire help and build your team. My success at the tournament was a team effort. Although kickboxing may appear to be an individual sport, there was a whole team behind me, helping me, and making me better each day. My training partners and my coaches helped refine my skill, build my confidence, and provided me with guidance and motivation. My nutrition coach helped dial in my nutrition each week, adjusting as needed.


  • Set process goals. Be proud of every step you take toward reaching your goal! Focus on the process and the outcome will happen. For me, making each workout was a win. Regardless of if I had won or not, I was pleased with my training leading up to the tournament. I was pushed out of my comfort zone, working on techniques that were initially foreign to me.

  • Block off your workouts like important appointments. It’s interesting. When I first enrolled at Clinch MMA, I wasn’t even sure I would be able to attend twice a week. I have two growing businesses which can take a lot of time. Working overtime is typical, and I have a family that I want to spend time with. With my very limited time each week, I made it work. I treated my appointments like important appointments with my clients and staff. I committed to myself that cancelling appointments would be non-negotiable. I also had to learn say no. In doing so, I had more energy. I was more focused at work and more focused at home. If I can do it, you can too!


  • I had to plan out my week, my day, and my meals in advance. I knew exactly what I would be eating prior, instead of figuring out my meals each moment when I’m hungry. Sometimes when you crave certain foods, your body is communicating to you that you haven’t eaten enough or eaten enough of the right macros. Those late-night cravings for chips indicate that your body is wanting carbs. It can also indicate that you’re stressed and your body isn’t recovering. Perhaps you’re not sleeping properly. All of it comes around full circle. Without proper nutrition, your body can’t manage stress as well. You can also have trouble sleeping.


  • Ensure for adequate recovery and listen to your body. How’s your bio feedback? Energy? Mood? Sex Drive? Sleep Quality? Stress level? Feeling burnt out? If your biofeedback is low, it’s important to take a hard look at your nutrition, sleep, stress levels and come up with a game plan. There were days I felt burnt out training. I took a day off, tweaked my nutrition and ate more food to allow my body to recover. Long story short, I ended up losing more weight even though I ate more food. It gave my body fuel for my metabolism to function on high.

If you’re struggling with your journey, feel free to reach out. I get it. There will be peaks and valleys. I’d love to share with you my experience in order to help you with your journey.  I’m in this journey with you. I get how you may be feeling.

The journey continues…

Have a great week!

Sammy Noh

Eagle Ridge Fitness

My [Love/Hate] Relationship with Challenges…

My [Love/Hate] Relationship with Challenges…

We’ve had several inquiries about our next challenge. I wasn’t planning on offering one. I have a love/hate relationship with challenges. However, I gave it some consideration and have decided to offer a Spring 6 Week Challenge in April.

We’ve been offering challenges for the last 8 years out of the 10+ years we’ve been in business. Over the years, my perspective on fitness and nutrition have evolved, especially after going through my own personal weight gain and weight loss transformation.

I understand for the right person a ‘challenge’ will provide motivation to finally get active or break past a workout plateau. I’m going to be offering a challenge for those that need that reboot, need that extra motivation, and need my help.

However, I want to make things clear. Nutrition and Fitness do not have a set start and end date. Many also ask, “what’s the best diet out there?” Should I do Keto? The answer is, the one you can do for the rest of your life. It’s a life long journey. I’m not going to lie to you. You’ll see great results in your first 6 weeks. However, it’s unrealistic to try to reverse years of inactivity in just 6 short weeks. If anyone claims that they can, they’re lying to you…#365dayChallenge #LifestyleChallenge

Fitness is a journey, much like martial arts is a journey….

Being a martial artist from childhood, I went from white belt to black belt. With each belt, you learn skills to build upon, in order to advance to the belt level. You can’t advance to the next belt without learning essential skills such as stance, distance, and learning the basic kicks and punches. I’ve discovered the journey really begins at black belt.

Similarly, fitness works the same. You have to build upon the skills you learn. You have to get the technique and tempo down for each exercise, before you progress to a more challenging exercise. Hopping from program to program doesn’t advance you to the next level and can do more harm than good.

Having said that, if you’re wanting to join my next 6 Week Challenge and understand that fitness and health do not have a set start date and end date, I invite you to book a 1-on-1 Info Session with myself for no charge. The goal of this appointment is to ensure this would be the right fit for the both of us. If it isn’t a good fit, that’s no problem. I’ll do my best to point you in the right direction and answer your fitness and nutrition questions regardless. My goal is to help. I also like to know what your ‘WHY’ for participating in this challenge, so my team and I can meet and exceed your expectations. We’re here for you!

This challenge starts April 8th. If you’re new to ERF, you can learn more about our next challenge here:

Have a wonderful rest of your week!

-Sammy Noh

How to Get More Done Each Day

How to Get More Done Each Day

How is it that some accomplish more each day? We all have 24 hours in a day. Yet there are those who get more done. Sure, you could cut down on your sleep to have more time. However, how efficient will you be if you’re functioning off 5 hours a day of sleep? Yes, it’s a reality for some. Especially if you have young kids who demand your ongoing care and attention. Perhaps you’re having to prep breakfast, lunch, and dinner for your family, and take the kids to school and pick them up after. On top of that, you have your day job from 8am to 4pm.

I may not have kids yet, but I do have two amazing businesses which take a lot of work and time. When I was the only trainer at Eagle Ridge Fitness, I was up at 4:50am and training my last session at 8pm with random appointments scattered throughout the day.  It was a grueling lifestyle. I also remember fitting in workouts if I could make the time, and if I had the energy.  I remember working 30 days straight without a day off, eventually hitting a wall. Whenever I’d receive a Facebook message, anxiety would run high thinking I’m having to complete another task and having to get back to someone.

One day, it all changed… A few years ago, in the early stages of when my father went missing, I naturally took a step back from the business. I was lucky to have a great team in place who cared about me and my business. However, I had a new client who was very persistent on speaking with me. This person was adamant on meeting me, despite my staff informing this person that I was dealing with a family crisis. I called this person while searching for my father in the woods to discover that this person wanted to ‘negotiate’ a discount. Apparently, his/her time was more valuable than my time. I was livid and also felt devalued. However, I learned a valuable lesson from this incident. It was my fault. It was my fault for not setting up systems and gate keepers. I didn’t set up my team to fully take care of these situations. I also had to learn to say no. I was still a prisoner of my business.

Then, it dawned on me. There are factors in your life that you have control over. We have choices. I no longer need to be a prisoner of my business. 

For example, you have a choice on who you want to spend your time with, what sort of conversations to have, and what you choose to do each day. What are your time wasters and energy draining activities? Who just sucks the energy from you?

Who or what are the crabs in your life? When a crab tries to escape from a bucket, the other crabs will pull it down so that it can’t escape. We sometimes have people in our life who are energy vampires, who just suck the energy out of you. Perhaps it’s not even a person. For me, I sometimes struggle getting off social media. It’s an important platform for my business, but I catch myself wasting time by mindlessly surfing the net and scrolling through the news-feed

Overtime, I’ve come up with a system to structure each day to get a lot more done, and to better manage my emotions. I came across the book, the Perfect Day Formula by Craig Ballantyne, which has made a huge impact on how I live each day.

What I do Every day:

The night before, I prioritize my big three rocks (my top non-negotiable priorities) that I must accomplish the next day. Instead of waking up trying to figure out what to do, I map out my action plan for the next day, the night before.  By the way, I’ve recently discovered Trello, an online to do list and project management tool. I use it for work and my personal life! It’s awesome!

In the morning, I work on my three big rocks for the day. I’m either reading, working on my personal development, working on a marketing campaign, working on projects to help grow each member on my team, or working on projects to improve the experience of our clients.

I’ve discovered overtime that I’m the most creative and positive in the morning. I’ll be honest. I’m a procrastinator. To avoid procrastination, I tackle the most difficult task in the morning, when I have the most energy. I have also learned to structure my time by refraining from checking emails, social media posts, and answering phone calls in the morning. I also segregate my email accounts, one for family and friends, clients and staff, and one for new inquiries. I will get back to people. However, I have designated times I check each account and have designated times when I return phone calls.

After 3 to 4 hours of solid work, I’ll do my workout. My energy level typically dips in the afternoon, so a workout will rejuvenate me. Once I’ve accomplished my three big rocks and my workout, I’ll go into my personal training studios to meet with staff, clients, or to complete any random errands. Evenings are for family time!​

Some days, sh*t does hit the fan. But I can handle it! I’ve already won my day by getting the most important tasks done, before heading into my studios and meeting with staff or clients. Mostly importantly, I completed my workout so my day has already been a success. I schedule in my workouts and treat them like non-negotiable appointments. 

Going through my weight gain and weight loss journey, I have discovered the importance of self care so that I can be the best version of myself, for my family, my staff, and for my clients. 

Sometimes, I’m having to go into the studio or complete random errands in the morning. On those days, I’ll allocate 30 minutes to focus on my big three big rocks. After my studio visit, I’ll go back to working on my big three rocks. It’s not always ‘Perfect’. If you’re working 8am to 4pm, you may not have the flexibility on when to workout. However, you can still apply the ‘Perfect Day Formula’ even if you have as little as 30 minutes to ‘conquer your morning’. You can still apply it to your work day and ‘conquer your morning’.

You also have a choice on whether to exercise today and what food to eat. If 30 minutes of exercise is all you can fit in, it’s more than enough. It’s consistency that pays off. Focus on the process and the results will come.

Even allocating 30 minutes for meal prep a week, will be extremely beneficial. Since you’ll be rejuvenated from each workout and from fueling your body with wholesome foods, you’ll feel like you have more time.

I hope this email has been helpful. In summary, plan your day the night before and focus on your three big rocks. Control your morning, conquer the chaos of the afternoon, and concentrate on what counts in the evening! You’ve got this!

If there’s anything I can help you with, please feel free to reach out!

-Sammy Noh

"If you always do what you always did, you will always get what you always got."

“If you always do what you always did, you will always get what you always got.”

Earlier this month, I traveled to California to meet with my fitness business coaches and other successful fitness business owners in North America. We meet every quarter to strategize, share what’s working, and to solve our current challenges in our businesses. We call these mastermind meetings. With each mastermind meeting, we create action steps to complete before the next mastermind. Before each mastermind, I read my notes from previous meetings. I’m pleased to discover that the challenges I once had, are no longer challenges! I’ve learned that overcoming challenges and obstacles help you grow. As you grow, you encounter new challenges.

I’m a firm believer in coaching. I especially realized this when I hired a coach for my own personal transformation. Even coaches need coaches. I work with a nutrition coach and work with a Muay Thai Kickboxing instructor each week. It’s an investment in myself, but the return on investment is priceless. My personal coaching team has helped me with my overall mental and body transformation and helped me lose over 50 pounds to date. The last couple of years have been life-changing for me, especially after coming from a place of grief and despair. My personal coaches played a major part in my transformation.

Receiving coaching is like having knowledge transplanted into you, by those who have already been where you’re wanting to go. Coaching also decreases the time for implementation. A coach can figure out exactly what your next actions steps are. I sometimes get overwhelmed with a ton of ideas and get paralyzed in terms of where to start. I’m a huge over-thinker. My coach will filter through my chaos to determine what I should be doing now, and what I should be doing next.

How does this relate to you? Perhaps you’re new to exercise or you’ve been working out for quite some time.

If you’re new to exercise, a coach will help figure out what your first action steps are. For one of our clients, Natalie, it was simply starting with water. This helped troubleshoot her metabolism and she ended up losing 7 pounds in a month with that one change.

Perhaps you may be thinking, where do I start? Do I do a bootcamp, do I do cycling, CrossFit, personal training, small group personal training, yoga, or kickboxing? Should I do cardio or weights? It can get quite confusing. The wrong program can create setbacks.

Maybe you’re struggling with making time for exercise or even wanting the confidence that you can do this, and work through your injuries. Perhaps you’re wondering how many days to start with. If you’ve been inactive for months or even years, 2 to 3 days is more than enough.

The other month, I met with a new client. Her first action step was to schedule her two weekly workouts as ‘appointments’ into her calendar. She’s a busy mom with two young kids, while running a successful growing business. We framed her workout sessions as ‘appointments’. Fast forward a few weeks, she’s been showing up to all her workouts, and has mentioned how amazing she feels! She also mentioned that these workouts are the most important appointments of the week for her! It’s ‘mom’ time!

Perhaps, you’ve been working out for quite some time. You saw some results in the past, but your weight has settled and you’ve hit a plateau. It’s time to troubleshoot. For one, nutrition does change as you progress. Looking back the last 10 years of being in business, there were peaks and valleys. BTW, we’re the longest running personal training studio in the Tri-cities due to your amazing support! There were times when I felt my business plateaued and that my own personal development plateaued. How did I break the plateau? I had to get out of my comfort zone. I had to troubleshoot. My coaches helped me troubleshoot and come up with a new game plan. “If you always do what you always did, you will always get what you always got.”-Albert Einstein

Now, there are many opportunities to work with a coach. Reading my emails is great start. =) I appreciate you and will do my best to provide you with content to help make an impact on your health and fitness. I’m currently working on more great content for you!

If you’re stuck in a rut, reach out to me! I’d be happy to help!

Hope you had a wonderful day! Win your day! Win your Week!

Have a great week!

Sammy Noh

Did you know we offer a variety of programs here? We offer 1-on-1 nutrition coaching, 1 on 1 personal training, semi-private/small group personal training, and now team training?

If you haven’t been to ERF, I have a couple of amazing offers on our programs:

Should I do a detox?

Should I do a detox?

I’ve been getting quite a few emails about various diets and what I think of them.

Should I do keto? Should I do intermittent fasting? Should I do a detox?  Should I do a challenge?

Here’s the answer: all of them work if you’re on the ‘diet’ lifelong! The problem is a ‘diet’ like a detox isn’t realistic long term. It may help ‘kick-start’ your fitness and health journey…

However, we all know what happens once you’re off a ‘diet’. Once you’re off the ‘diet’, you revert to the status quo and sometimes gain even more weight than before you started this ‘diet’. I’m guilty of this! I’ve personally have experienced the heartbreak of gaining more weight than when I first started a ‘diet’.


Do you remember the television series, the Biggest Loser? That show has done far more damage to the fitness industry and North Americans by creating a distorted perspective of fitness and exercise. The Biggest Loser promoted long and hard daily workouts. Is it realistic for those contestants to workout all day once the show is over? What about recovery? Your body needs time to recover in order to make positive changes.  I’m so happy that show is off the air. Heartbreakingly, many of the contestants have gained the weight back.

Having gone through my own personal transformation and having trained hundreds of clients over the years, I get it. I get it how frustrating it feels when your clothes don’t fit.

I get the feeling of letting yourself down. We all want it quick and easy…For this reason, detoxes and weight loss challenges are all appealing.

However, I have a problem with extreme diets that are for 14, 21, 28 days, 60 days and so forth. Nutrition does not have a set start date and end date. You’re going to eat for the rest of your life, right? In reality, you’re already on a nutrition plan. You’re currently either on a weight gain, weight loss, or maintenance plan. It may be unintentional what plan you’re currently on. Regardless, your body has already decided for you, based on your activity levels and nutrition habits over the past few weeks and the past several months.

Because nutrition does not have a set start and end date, I have mixed feelings about 21-day, 28-day, 6-week challenges out there.  However, I offer weight loss challenges for the client who needs that incentive and motivation to finally make the change. I offer it for the person who understands that being fit and healthy is a lifestyle.

If you ever partake in one of my challenges, you’ll hear me preaching that nutrition does not have a start and end date. For new clients, there’s always an interview and consultation before joining any of my ‘challenges’. I’m more interested in what you do after your 6 week challenge and helping you develop lifelong skills. If you’re hopping from one challenge to another, or from one program to another, come and talk to me. I cast no judgement. My goal is to sort out some of the misconceptions on nutrition and fitness that you have, which the late-night infomercials have mislead you to believe.

I’m going to speak the truth! I want you to learn from my mistakes.

I’m not perfect. I’ve done every diet under the sun. I still struggle with my nutrition, but I have a strategy in place which I’ve developed working with my own nutrition coach.

From my own experience, I’ve put together a list of tips for you to succeed.

  • Losing weight isn’t easy. It takes time. If you’re wanting to lose 40 pounds, it may feel like a huge mountain to climb. Instead, focus on losing 5 pounds at a time. You’ll soon lose 10, 20, 30 pounds!
  • What’s worked for your friend, won’t necessarily work for you. My meal plan won’t work for you, as it won’t meet you where you need to start. My current meal plan would not have worked for me, when I first started on my journey.
  • Changes must be gradual. I would have set myself up to fail if I hadn’t taken such gradual steps. For example, if you’re consuming 3000 calories a day and cut your calories to 1500 a day to start this new diet you found on the internet, your body will hate you! Your body has adapted to consuming 3000 calories a day. Instead, make gradual changes such as creating a caloric deficit of 250 day. Give your body a chance to adapt! The cravings you once had will go away, if you give your body a chance to adapt! It gets easier with time.
  • Reevaluate every 2 weeks how your biofeedback is. How’s your mood? Energy? Sleep? Sex Drive? Your body will adjust to the nutrition plan in a couple of weeks. By the way, I’m not advocating a caloric restrictive diet. I’m using calories as just an example. Don’t forget to determine your daily protein, carbohydrate, and fat intake. Your nutrition plan will change, as you continue to see progress.
  • Carbs aren’t the enemy! You can have your starchy carbs such as rice, potatoes, and yams. I love rice and yams. I have it daily without it derailing me from my goals. It’s about portion control and pairing your foods correctly with quality protein and fat.
  • Nutrition doesn’t have to be boring. Choose foods that you enjoy. It doesn’t have to be oat meal or egg whites if that’s not what you like. I’m not a fan of broccoli, however I enjoy other vegetables such as green beans and asparagus! I also like my Epicure seasoning to give my food some amazing flavour! I like food that tastes good!
  • Don’t complicate it. Start each day with a good quality breakfast. Strive to include a high-quality protein, carb, and fat in each meal. Watch your portion sizes. If you don’t like having breakfast, your metabolism may be out of alignment. Hunger response is an indicator of a properly functioning metabolism. It’ll take some time for your body to re-align. Patience is key!
  • Nutrition is not about depriving yourself. Why torture yourself! You can still enjoy your ‘cheats’ and treat meals as long as you have some consistency with your nutrition. For example, if you consume 4 meals a day. That’s 28 meals a week. If you cheated 2 times on your nutrition in a week, that’s less than 10% of your meals for the week. It won’t have much of an impact on your goals.
  • Yes, we’ve all heard it before. You can’t out exercise your nutrition. Instead, workout because you love your body. Use those cheat meals to fuel your workouts. Workout not to punish your body, but because you love your body!
  • Hydrate! Water intake is super important for an optimal metabolism.

Questions? Feel free to reach out! I also have three Nutrition Coaching appointment times available in the next week, if you would like to meet face to face for me to answer of your questions. I don’t bite!

My desire is to help and make an impact on you. It’s for complimentary as my way of giving back to my amazing community. I don’t like the word free, as it devalues it! =)

Have a great week and stay safe and warm out there!

Talk soon.

-Sammy Noh

P.S Let’s thank the snow plow drivers for their long hours spent to keep our roads safe! 🙏🙏🙏🙏🙏

Four Common Weight training Myths

Four Common Weight training Myths

Last weekend, our Head Trainer Francis, hosted our Weight Training Workshop. The workshop covered the importance of sets, reps, and tempo. Francis also debunked common fitness myths!

I wanted to share with you four common myths with weight training.

Myth #1-High reps will make you ‘toned’.

FACT-High reps train type 1-slow twitch muscle fibers. Marathon runners mainly utilize type 1 muscle fibers, while sprinters mainly utilize type 2-fast twitch muscle fibers. Can you see the distinction between the two examples? High reps help with improving endurance. If you’re frequently completing high reps of 20 TRX rows or a long duration of running, cycling or rowing, you’re really focusing on type 1 muscle fibers. Most bootcamps of 12 to 25+ participants and large group exercise programs, mainly focus on high reps, so it’s important to also complement these workouts with programs that focus on type 2 muscle fibers if you’re wanting to develop lean and ‘toned’ muscles.  For this reason, my personal training programs target both type 1 and type 2 muscle fibers.

Myth #2- Weight Training Makes You Bulky

FACT- It takes hard work to even develop muscles. If you’re consuming an excess number of calories consuming the right macro nutrients, you will then have the potential to build ‘bigger’ muscles. It’s easier said than done. It’s harder especially for women to develop big muscles, as women do not have enough testosterone. Getting ‘bulky’ from weight training is the least of your concern.

Myth #3- Doing Crunches will Tone my Mid-section

By the way, crunches are a horrible exercise for the spine. The constant flexion of the spine with crunches can lead to back pain. The truth is, crunches alone do not tone the mid-section.  We’ve been lied to! Why? Selling the dream of getting a flat mid stomach with a gadget such as the ab roller sells on infomercials.

FACT- Abs are made in the kitchen. Fat and muscle are different layers. If your diet isn’t in check and you have a layer of adipose tissue covering your stomach, you won’t be able see those flat abs. By the way, when working your abs, don’t forget about strengthening your back as well. Hence working your core means you’re working both your abdominals and your lower back.

FACT – doing crunches will strengthen your abs but will not take the fat off your stomach.

FACT – doing 100,000 triceps exercises will NOT get rid of your “wings”

FACT – Combining resistance training with a healthy diet will help decrease body fat, build muscle, and improve metabolism.

Myth #4- Fat Turns into Muscle

Fat does not turn into muscle. Muscle also does not turn into fat. They are completely different tissues.

There you go! You now have an upper hand by understanding the truth behind common myths.

Want to learn the best weight training exercises for you and how to safely do them? Feel free to reach out. Happy to help!

-Sammy Noh

How Cardio Can Make You Fat

How Cardio Can Make You Fat

I had a few people email to ask questions on my recent posts on the drawbacks of cardio.

“I thought cardio was the best way to lose weight.” Short Answer: Helps with weight loss but is not the best way to lose weight.

“How does cardio make you fat?” Short Answer: Too much cardio can have detrimental effects. Detailed answer below.


By the way, I don’t have a hate on cardio. I think there are a lot of great benefits of cardio. I incorporate cardio into my workouts each week. However, cardio is commonly misunderstood. There’s far too much emphasis on cardio. Many believe cardio is the best way to lose weight.

Truth: It’s not! You’ve been lied to by Jane Fonda! Infomercials, social media, and magazines have manipulated your subconscious into believing that cardio is the solution…

Does cardio help with weight loss? Yes! But it’s not the end all and be all for fat loss.

We’ve all heard it before like a broken record… It’s all about the diet. You can’t out exercise your nutrition. So why do we even try?

It’s because cardio feels good! You feel the effects of cardio, immediately. It feels good to feel the sweat against your skin. By the way, sweating is your body’s ability to thermoregulate and cool down. Fat does not disappear through sweat. 😊 Another myth!

So, let’s get right into it. How does cardio make you fat?

Too Much Cardio + No Resistance Training + Poor Nutrition= Weight Gain

1) Yes, you’ll burn fat with cardio, but you’ll also burn muscle tissue, which can slow your metabolism down in the long-term. Did you know after the age of 30, we also lose about 10% of our lean tissue every 10 years? Lean muscles are great for metabolism!  Muscle burns more calories than fat.

2) Cardio causes a stress response by releasing cortisol, the stress hormone. Too much cardio can elevate cortisol levels preventing you from losing body fat. When cortisol levels are elevated, we also naturally crave carbohydrates and have increased hunger. This leads to overindulging in foods high in carbohydrates, which sets us back and leads to further weight gain. It’s common for many to justify that they can indulge in a cheat meal after an hour of intense cardio. It’ll take more than an hour of cardio to burn off that cheat meal. Why workout to punish your body? Workout to celebrate what your body can do and how far you’ve come? 😊

Too much cardio can aggravate your adrenal glands, elevate your cortisol levels and mess with your metabolism, which is not ideal for someone who is already under a lot of stress.

There are benefits of cardio of course. It’s good for your heart, circulation, stamina, and endurance. Some cardio is needed. If you’re doing cardio 5 to 6 days a week such as cycling, rowing, kickboxing, or ‘bootcamps’, we need to talk. We need to talk about recovery.

If you’re only doing cardio, I encourage you to incorporate some resistance training. Start with 2 to 3 days a week. Resistance training helps maintain and build lean muscle, which helps with burning fat. Resistance training also helps with improving your posture, strengthening your core, and alleviating pain. So why not kill multiple birds with one stone and get the most efficient use out of your time?

For the reasons above, our workouts are focused on resistance training to rev up your metabolism and to help you build lean muscle and lose weight. Repetitions and sets are important considerations.

Programs that incorporate high rep ranges utilizing only body weight exercises is cardio disguised as weight training.  Programs that incorporate high rep ranges utilizing only body weight exercises is cardio disguised as weight training.  If you’re doing over twenty TRX rows, you’re really doing cardio. If you want to tone and strengthen, ensure that you complete the proper rep range, sets, rest periods, and tempo.

Questions? I’m giving away 5 FREE Strategy Sessions to help you make it past January:

Have a blessed rest of your week!

-Sammy Noh

How Cardio, Stress, and Over-training Almost Ruined me…

How Cardio, Stress, and Over-training Almost Ruined me…

The year was 2017 in October. Previously, I had lost 45 pounds. I had been working out 6 days a week religiously for the past several months.

I remember waking up one day, feeling extremely worn out. I went to the gym and walked out within 10 minutes. I had no desire to lift weights. The following day, I went to my muay thai kickboxing workout. I lacked energy, motivation, and passion. I just went through the motions.  I was also craving carbohydrates all day like crazy!

I thought I was just getting older. 😛  I felt like this for weeks. It took months to recover. The energy was sucked right out of me. I was surprised.  Isn’t exercise and weight loss supposed to make you feel better? I thought I was the healthiest I had been in years…

I went to my physician and had some blood work done. I was diagnosed with ‘burn out’. I had adrenal fatigue.  My body had undergone a transformation and it needed to rest. It was begging me to rest.

Adrenal fatigue can occur with over-training, too much cardio, and stress.

I couldn’t sleep through the night. I’d frequently be wide awake at 2am, which is an indication that my cortisol levels were elevated. This also explained my massive cravings for carbohydrates.

Have you noticed when you’re stressed out, your body craves carbs? It’s a natural mechanism of your body to crave carbs, as your cortisol levels are elevated when stressed. Yes, desserts is stressed spelled backwards! Carbs lower cortisol levels leaving us to feel more relaxed…

Truthfully, I was stressed dealing with loss and grief and owning two growing businesses. My body was also stressed from training consistently for the past several months. My body was begging for recovery.

I contacted my coach to let her know about my diagnosis.  I still work with a personal trainer and nutrition coach to this day. She cut out all cardio. My resistance training workouts were cut to 3 days a week with recovery weeks of doing no exercise at all! I was also banned from doing cardio for months! But cardio feels so good! However, cardio can also aggravate your adrenal glands and do more damage than good…

I also had to increase my daily calorie intake, in order to feed my body and repair it. Up my calories? WHAT!? Long story short, I did as I was told. I had no desire to workout anyways. After a few months, my body started to heal…I definitely feel much better today!

5 Lessons I Learned and How It Can Help You:

  1. Listen to your body. Recovery is key. Assess your bio feedback. What’s the quality of your sleep? Stress levels? Sex drive? Energy levels?
  2. If you’ve been training 0 days a week for the last 5 years, start with 2 to 3. Slowly ramp up
  3. If you’ve been working out 6 days a week for the past several months, take a week off. After your recovery week, you’ll realize how much energy you have. Your performance will be greater. You’ll feel better!
  4. You can’t out exercise your nutrition. It’s a battle not worth fighting…😊
  5. Cardio sucks. Don’t get me wrong. It’s good for the heart and stamina. We like cardio cause it feels good once completed. The sweat feels amazing! I think there’s a purpose for cardio. However, too much cardio can also aggravate your adrenals causing more damaging affects on your body. Too much cardio can also lead to weight gain, which I’ll get into another time.  To put this into perspective, if you only had 2 hours a week for exercise, you’d get more return for your time and far better results with weight training and focusing on your nutrition, compared to doing 2 hours of cardio. If you’re kickboxing, cycling, running, or doing any sort of high intensity training 5 days a week, ensure you have time for your body to recover. If you’re only doing cardio, please message me! I encourage you to add resistance training.

If you’re wanting how to kick start or tune up your fitness and nutrition, registration for our 6 Week Personal Training and Nutrition Coaching Program ends this Thursday. This program gives you the opportunity to work with a personal trainer and a nutrition coach. This is the exact program that has helped me with my transformation. Instead of getting a cookie cutter meal plan, you’ll also actually get to work with a nutrition coach to find a plan that works for you!

Learn more here:

Have a great rest of your week!

-Sammy Noh

I blame myself for this…The fitness industry is to blame…

I blame myself for this…The fitness industry is to blame…

It’s that time of the year again…

I also want to address a problem that many don’t talk about in the fitness industry. There’s talk in the fitness industry of how 92% fail their fitness goals by the end of January. It’s my fault. I hate this statistic. I want all of you to be successful whether you train with us or train somewhere else. I feel it’s the fitness industry’s fault for this alarming statistic.

I blame myself for this…The fitness industry is to blame…


Remember the show the Biggest Loser? By the way, that was a horrible show. Many of the contestants gained the weight back after.  I think it really hurt the fitness industry and hurt North America’s perception of fitness. It did a lot of damage on promoting an all or nothing approach.

Many trainers, including myself, have piggy backed off the Biggest Loser by offering weight loss challenges. It being the New Year, there’s an abundance of challenges out there with different levels of experience and support.

Some challenges are basic where you complete your initial weigh-in and final weigh-ins. Some offer more levels of support. Most challenges also give you a cookie cutter meal plan and wish you good luck. I feel this does more harm than good, and really sets people up to fail…

The goal of most challenges is typically to lose the most amount of weight in a set period, which I have mixed feelings about.

Having gone through the process of gaining and losing weight, I have a greater understanding of the frustrations some of you may have in trying to lose weight. We all want it fast and easy. I’ve been there and it’s still a day to day battle. I have my comfort foods too!


I hate and love challenges…. I think challenges are great because they get people motivated. However, there are some drawbacks too…

My Concerns for 21 day, 28 day, 6 week, 90 day Challenges

1) Having a Set start date and end date with Nutrition: Don’t get me wrong. Challenges are a great opportunity to kick start and motivate people to become active or help our current clients with reaching their goals. However, sometimes there’s this expectation to reverse 5, 10, or even 20+ years of inactivity in only 4 to 6 weeks.  It’s overwhelming to embark on a long-term fitness program especially if you haven’t been active for a while. 4 to 6 weeks is easier to commit to. I love challenges for that purpose, BUT fitness and nutrition realistically do not have a set start and end date. It’s horrible when you gain the weight back after a 21 day or 30 day challenge. Being healthy and fit is a 365 day challenge, a life long challenge, not just a 4 week or 6 week challenge.

2) Trying to Out-exercise Your Nutrition: I’m guilty of this! I tried to out exercise my nutrition. When I was 45 pounds heavier a couple of years ago, I was still working out 5 to 6 days a week. It really didn’t matter how many days a week I was working out, as my nutrition wasn’t dialed in. By the way, if you’ve been working out 0 days a week for the past year or several years, do not start working out 5 days a week! To go from 0 to 5 days a week is extreme! Your body will hate you… Start with 2 to 3 days a week. And remember to allocate time each week to plan your meals out!

3) Lots of Misinformation on Fitness and Nutrition: You’ll see the next fad diet in magazines, on tv, and/or on social media, which all claim to give spectacular results. I’m sure you’ve heard of some of them: Keto, intermittent, Atkins, South Beach, and so forth. Do they work? Yes! They work, but you have to be prepared to be on the ‘diet’ long term and perhaps lifelong, or you’ll gain the weight back.

Due to my my concerns for challenges, I went back to the drawing board….There’s no place out there offering this new hybrid program.

I’ve come up with our 6 Week Fitness and Nutrition Coaching Reset Program​.​ It’s more than just a challenge, that I’m calling it our non-challenge program.

I’ve combined our two main programs, personal training and nutrition coaching, in order to provide you with a complete body transformation program!

Having gone through my own transformation, I realized there was a missing link. I discovered Nutrition Coaching. This program has helped me lose over 45 pounds, and has also helped our clients see amazing long lasting results.

“The 6 Week Fitness and Nutrition Coaching Reset is a behavior modification program which includes developing habits to carry on through the year.”

This is the same program that has helped me lose weight and keep the weight off.

It also comes with a ton of education, support, accountability, and more!

We want you to be far more knowledgeable on nutrition than the average person. We want you to develop lifelong skills and see lifelong results.

You’ll receive weekly group nutrition coaching and the opportunity to work with our Nutrition Director, at a fraction of the cost of what she charges for 1-on-1 coaching. You’ll also work with a personal trainer in an intimate setting so that you receive interaction and attention from your personal trainer, as opposed to training in a large group of 12 to 25+ people. 😊

Registration ends next week on Thursday, January 17! Program Starts the Week of January 21st!

​Details here: 6 Week Fitness and Nutrition Reset Program

Sammy Noh

Chief Fun Officer

Bsc. Kinesiology

 (604) 996-1111

6 Week Fitness and Nutrition Reset Program Info​​