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Phil Gervais | Body Transformation Coach

@pg.coaching

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🦾 Went from 140lb to 230lb and got lean.
🎯 10+ Years coaching men to lose fat and keep it off.
⬇️ DM “Transform” for more info

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#1 REASON YOU ARE NOT GETTING LEANER.
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You take your training sessions MORE SERIOUSLY than your meal preps. There you go, plain and simple.
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How many people do you know really bust their a## in the gym, but still don’t look that great because of how much fat they are carrying? If you’re 30% BF as a man, the muscle is hiding.
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Meal prepping is where the magic happens and these precious hours need to be taken seriously because this will help you lose that 1-2lb per week to REALLY get dialled in.
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The more serious the goals, the more serious we have to take the nutrition. What do I mean by really dialled in? You understand macros, calories and you’re not just guessing your food. Funny thing is that in the photo on the right slide I was actually eating relatively clean, BUT the PORTIONS were way out of control, however at the time that’s what I wanted. So if that’s what you want, it’s your body and go ahead.
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However, if you’re trying to get leaner, make sure that your meal preps are taken very seriously. By the end of the meal prep when everything is in those glass tupperwares you know that your lunches and suppers are good for the week and all you have to worry about is breakfasts, snacks take care of themselves in most cases because they aren’t hard to prep in most cases.
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Currently at 187.5LB today, but still working my way down to 180lb, with 2400 calories a day I am dialling things more, but the process is fun. No starving or “struggling”, just dialling in my food.
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It’s something you have to feel for yourself, but getting leaner feels so rewarding. It’s like another sign of minimalism, but with your body. No need for me to carry around that extra bodyfat anymore, it no longer serves me.
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Having trouble with nutrition? I would be MORE than GLAD to help you on YOUR journey!
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You would be amazed with what just 90 days could do with my assistance. Let’s commit starting this week and you’ll be amazed if you apply yourself ✊🏻.
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#StatueFit by @pg.coaching

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5 years ago

TRAINING MY ONLINE CLIENT IN PERSON | FULL VIDEO IS UP | LINK IN BIO.
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@dizzle_pastor has been in my online coaching for 5 months while training at a different gym, but he has still been reaping the benefits of the coaching because he has been dedicated to the process.
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Weekly check ins, meal plans, form check and so on keep him more dialled in and things are only getting started! I am very pleased with his progression up to this point! 👊
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The video I just released is a lot more hands on where I get into cues and how to set-up for the lifts we are doing on this day. The video contains tons of insightful takeaways you can reap from your own training.
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Subscribe to my YouTube channel ‘PG Coaching’ for more.
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🎯If you want to work with me one on one; DM today or book a call in my bio.
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#Clientspotlight #Pgcoaching #Clientprogression #Beforeandafter #Onlinecoaching #Inpersoncoaching #Montrealcanada by @pg.coaching

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3 years ago

ALIGNED WITH MY PURPOSE
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I’m proud to announce that my official website www.pgcoaching.ca has finally been upgraded. This is where you can find my coaching services, e-books and programs.
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Secondly, I’ve been working nonstop on my ‘Movement In A Minute’ series which is a free exercise library on my ‘PG.Coaching’ YouTube channel where coaches worldwide could have a solid exercise library available to them with no ads, short & sweet with different angles. Coaches will be able to use these videos to share with clients which could help the community grow. My exercise libraries are all in different YouTube playlists for organizational purposes and I will keep adding to it overtime. Regularly YouTube content (not in the form of shorts) will be resuming very soon.
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PG Coaching is all about helping individuals become their highest selves by using fitness, nutrition and lifestyle modifications as tools.
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Everything is going according to plan and only up from here.
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🎯If you’re in the Montreal area and want to stop by my office for a consultation; DM me. If you’re outside of Montreal and would to book an online consultation; book a call through Calendly in my bio!
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#PGCoaching #Onlinecoaching
#Inpersoncoaching #Personaltrainer #StatueFit
#Musclebuilding #Strength
#Transformationcoach
#Biomechanics #Bodybuilding
#YouTubefitness #Entraineur #Musculation #Prisedemasse #Pertedepoids by @pg.coaching

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3 years ago

DRAGON FLAG REGRESSION
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If you’re not strong enough for a dragon flag for your abs; the alternating version is solid; keep one knee against your elbow at all times for a shorter lever.
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For a longer lever you can keep one long the whole time too to make it harder. It’s basically managing your own weight to make it easier or harder.
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Very effective core workout and if you’re still not strong enough you can do bent leg versions. by @pg.coaching

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24 days ago

JUMP ROPE AND JUMPING JACKS
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When’s the last time you saw someone at the gym doing jump rope, jumping jacks or burpees?
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I don’t see it often, but it’s tough especially when you play around with those high rep counts.
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People think they are too good for the basics. Try doing 10 sets of 100 skips with 60 sec between, it’s no joke. Or even 10 sets of 200 with 30 sec between for jumping jacks, it’s brutal.
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Still use the machines for cardio at your gym! However realize that the less expensive/flashy basics work as well. by @pg.coaching

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a month ago

PIKE PUSHUPS.
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This is a great bodyweight exercise that gets harder as you go lower and easier as you extend your arms.
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People say it’s too easy, but it’s because they are doing half reps, head to floor reps with a good set of parallettes or other handles will humble you.
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Give it a shot if you want bigger shoulders.
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————————————————
🎯Body Transformation Coach
🦾In Person / Online Coaching
📩DM “Transform” for more info
——————————————————————
#Pgcoaching #Onlinecoaching by @pg.coaching

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a month ago

BURPEES: BANG FOR YOUR BUCK OR WORTHLESS?
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You often hear burpees are a waste of time because you have a lot of stones, but no birds because you’re not hammering one task specifically. You’re doing a pushup, maybe a sissy squat, a jump?
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I understand that reasoning, but that doesn’t make them worthless either if you use them intelligently.
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I personally use them when I get restless working from home. I’ll get up every 30-45 min and do a set or 2, then go back to work. Other times I’ll get up and go for a walk outside, it’s not that deep.
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Motion is lotion so I don’t like being still for too long which is why I use it as a tool, plus it gives me more energy after each set. by @pg.coaching

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a month ago

PIKE PUSH-UPS: THE MOST UNDERRATED BODYWEIGHT LIFT.
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Nobody ever talks about this lift; but they are easy to set up, give you a big range of motion of your shoulders and carryover well to handstand pushups.
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Even if you can do a handstand pushup; these are still good for getting higher reps on a separate day!
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They could be done on parallettes, rings or an aerobic step.
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#Pikepushups #deficitpikepushup #handstandpushup by @pg.coaching

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a month ago

MY #1 LARGE BACK TIP: GET GOOD AT ALL PULL-UPS.
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Wide grip, medium, close grips.
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Low reps, medium reps, high reps (1-5, 6-12, 12-30+).
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Different grips from underhand, neutral and overhand.
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Overtime just keep making progress on these across the board and your back will get wider.
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Combine that with staying decently lean and your V-Taper will be more striking.
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In my programming I have a day for low/moderate reps and another day where I tackle more high rep endurance pull-ups; no joke!
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Get after it!
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————————————————
🎯Body Transformation Coach
🦾In Person / Online Coaching
📩DM “Transform” for more info
——————————————————————
#Pgcoaching #Onlinecoaching by @pg.coaching

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a month ago

HOW I WARM-UP FOR WEIGHTED PULL-UPS.
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Foam roll lats (find tight spots); this is more for the days I’m feeling restricted in my overhead mobility.
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Then pullovers and feet elevated dead hangs. Nothing fancy over here.
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Then I do a weighted pull-up variation followed by a wide grip bodyweight for high reps.
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Give this warmup a shot if you want your overhead mobility and pull-ups to feel smoother.
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————————————————
🎯Body Transformation Coach
🦾In Person / Online Coaching
📩DM “Transform” for more info
——————————————————————
#Pgcoaching #Onlinecoaching
#weightedpullups #Widepullups by @pg.coaching

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a month ago

CONCRETE CONDITIONING.
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So many lifters slack on their cardio because they’re too tired at the end of their sessions or they do something super half assed.
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When was the last time you REALLY put yourself to the test with your conditioning? Rain, hottest days, fall or spring bundled up; we get it in!
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This clip was a compilation of some weeks in July.
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It’s so much deeper than burning a couple hundred calories and getting a higher step count for the day; it’s about TESTING yourself and exceeding your own expectations! It’s about leading by example which inspires many as well! by @pg.coaching

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a month ago

MY BODYWEIGHT TRAINING EXPERIMENT.
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I’ve always had bodyweight training in my programming, but for the last few months I’ve been taking it up a notch. Right now, over 50% of my training is composed of bodyweight training.
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Some of it has a weight vest, some on gymnastic rings, some no weights at all like 20 rep pull-ups. Some is high reps, some low, but overall my body feels amazing with this style of training.
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The medium is the message so I’m not gonna go full on bodyweight because I love strongman carry finishers, some bodybuilding machines like Tbar rows chest supported or hamstring curls, but overall that’s how my training is evolving.
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When I do a lot of bodyweight lifts; my core gets hit hard with every exercise and recovery wise I feel sharper.
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A lot of people have been sending me messages in DMs or telling me personally that they like this style too! I got more content than ever dropping on it and you can start adding some in yourself; you won’t be disappointed.
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————————————————
🎯Body Transformation Coach
🦾In Person / Online Coaching
📩DM “Transform” for more info
——————————————————————
#Pgcoaching #Onlinecoaching by @pg.coaching

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2 months ago