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Bahar Sabour

@yourprobody

2.3K

followers

1866

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Personal Trainer & Nutrition Coach. Helping you reach your fitness goals faster
www.yourprobody.com
📍Toronto, ON

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ALLOW ME TO REINTRODUCE MYSELF…

Hi, I’m Bahar, a full-time personal trainer with 8 years of coaching experience.

Over the years, I’ve worked in big box gyms, boutique studios, group fitness, and rehabilitation clinics, giving me the opportunity to coach hundreds of clients of all ages, fitness levels, and backgrounds.

Whether your goal is fat loss, building strength, improving your body composition, preparing for your wedding, navigating pregnancy or postpartum, managing menopause, or simply feeling stronger and more confident, I’ve helped people through it.

My coaching isn’t about quick fixes or unrealistic expectations. It’s about creating a plan that fits your lifestyle, helping you build sustainable habits, and giving you the confidence to walk into the gym knowing exactly what you’re doing.

If you’re ready to invest in your health and become the strongest version of yourself, I’d love to be part of your journey.

DM me for a free 10 minute intro call to discuss building a plan that works for you.
Let’s get started. 💪🏼 by @yourprobody

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2 months ago

The Gladiator Deadlift 🛡️

If you want an exercise that trains strength, stability, and coordination all at once, add the Gladiator Deadlift to your routine.

What sets this variation apart from a traditional deadlift is the offset load, which forces your body to resist rotation. Your core has to work overtime to keep you stable while your glutes, hamstrings, upper back, and grip are all challenged in a single movement.

What makes it so effective?
✅ Challenges anti-rotation core strength
✅ Builds glutes and hamstrings through the hip hinge
✅ Improves grip strength and shoulder stability
✅ Develops balance and coordination by loading one side at a time

Common mistakes:
❌ Rounding your lower back
❌ Letting the weight drift too far from your body
❌ Twisting your torso excessively during the lift
❌ Rushing the movement instead of staying controlled

Form cues:
• Keep your hips and shoulders facing forward.
• Brace your core before lifting.
• Push your hips back like a Romanian deadlift.
• Keep the kettlebell close to your body.
• Drive through your heels and squeeze your glutes at the top.

Try 3 sets of 8–10 reps per side with a weight that lets you stay stable from start to finish.

Save this one for your next lower-body workout💪🏼 taken in Totum Life Science by @yourprobody

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32

3 months ago

This body was built by:

2 hour daily workouts
1200 calories
No carbs
5KM runs after dinner

…if you believe any of this, we need to talk 😂👇🏼

“2 hour daily workouts”
I don’t spend 2 hours in the gym every day. Right now, I train about 45–60 minutes, 6x/week, and most people don’t need more than that. Results come from training with intention, progressing over time, and being consistent. More hours does not automatically mean better results.

“1200 calories”
I eat way more than 1200 calories. I’m 113lbs and currently eating around 1500 calories. Most active adults would feel exhausted, constantly hungry, recover poorly, and struggle to maintain muscle on that little food. Sustainable results come from eating enough to support your body and training.

“No carbs”
I eat carbs regularly, especially on endurance training days, and I encourage most clients to as well. Carbs fuel workouts, recovery, energy, and daily life. Cutting them out might cause quick scale changes at first, but that doesn’t mean carbs were the problem. I just focus on less processed foods and more whole-food sources.

“5KM runs after dinner”
I’m not running 5KM every night to “burn off” food. At the moment, I run 2x 5K and one longer 8K because I enjoy it. While extra movement can help with overall energy balance, I don’t believe in earning food or punishing yourself with cardio. Most people don’t need endless cardio, they need less sedentary time, strength training, proper nutrition, sleep, and habits they can maintain long term.

My physique was built through consistency, balanced habits, enough food, and patience. Some people might call it boring, but I feel and look my best without extremes, and in a way I can actually sustain. by @yourprobody

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3 months ago

3 common squat mistakes I see all the time 👇

1. Leaning too far forward
❌ Wrong: Your weight shifts toward your toes and your heels start lifting off the floor.

✅ Correct: Keep your whole foot planted. Heel, big toe, and little toe and maintain a stable base as you squat.

2. Knees caving inward
❌ Wrong: Your knees collapse toward each other as you lower or stand up.

✅ Correct: Keep your knees tracking in the same general direction as your toes throughout the movement. You don’t need to force them way out, just maintain control and alignment.

3. Upper body dropping forward
❌ Wrong: Your chest collapses toward the floor and you lose control of your torso.

✅ Correct: Keep your core braced and your torso strong throughout the squat. A slight forward lean is completely normal, but you should be able to maintain a controlled, stable position.

A good squat isn’t about looking perfectly upright. It’s about stability, control, and using the right mechanics for YOUR body.

Before adding more weight, make sure you can own the movement first.

Save this for your next leg day!💪🏼 taken in Totum Life Science by @yourprobody

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2 days ago

Keep it simple. Stay consistent. by @yourprobody

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4

3 days ago

Back pain doesn’t mean giving up on glute gains🍑

The elevated sumo dumbbell hinge can be a great alternative for people with herniated discs who find traditional barbell squats uncomfortable, with guidance from a qualified professional.

• Sumo stance, one foot elevated
• 8–10 reps per side
• Controlled movement and comfortable range of motion

While this exercise still places load on the spine, it avoids the same direct axial loading as a barbell back squat.

You don’t always need to stop training. Sometimes, you just need to modify your approach💪🏼

✨If you have a spinal injury or persistent back pain, work with a qualified healthcare professional to determine which exercises are appropriate for you✨ taken in Totum Life Science by @yourprobody

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5 days ago

Lift heavy. Eat enough. Build muscle. Get stronger. Fuel your body and watch what happens💪🏼 taken in Totum Life Science by @yourprobody

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6 days ago

Ready to enter your strong era? 💪🏼

Try these moves ☝🏼
Modify as needed to fit your strength and experience level.

Save this for your next workout! 🤍 taken in Totum Life Science by @yourprobody

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9 days ago

8 strength training lessons I wish more women knew:

1. Strength starts with a strong foundation.
A strong core and glutes give your body the stability it needs to lift well.
2. It’s not how much you lift, it’s how you lift it.
Heavier only helps when you can maintain good form.
3. Small increases build serious strength.
Adding 1.25–2.5 kg at a time gives your body a chance to adapt without sacrificing technique.
4. Strength training won’t make you bulky.
Building muscle helps you feel stronger, more capable and more confident in your body.
5. Too much variety could be killing your gains.
Master the basics and progress them over time.
6. Confidence comes from feeling strong, not just being skinny.
Nothing has changed my confidence like seeing what my body is actually capable of.
7. Rest between sets is part of strength training.
Enough recovery means better strength, control and form.
8. Your weak points could be holding back your progress.
Addressing imbalances helps you move better, lift stronger and keep progressing.

Share this with a friend who needs to hear this💪🏼 taken in Totum Life Science by @yourprobody

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10 days ago

You’ll never look at planks the same way after this one 🔥

The seesaw plank doesn’t just challenge your abs, it trains your entire core to stabilize, resist rotation, and control movement.

It hits your deep core, obliques, lats and glutes while teaching your body to work as one unit.

Try it and tell me you don’t feel every muscle working 💪🏼 taken in Totum Life Science by @yourprobody

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12 days ago

Snatch your lower core with this 10-minute core routine 🔥

1. Cable Side Plank Row | 3 × 12
2. Cable Knee In & Outs | 3 × 12
3. Cable Leg Raises | 3 × 12
4. Cable Toe Reach | 3 × 12
5. Cable Sit-Ups | 3 × 12

Pick a weight that challenges you while keeping your form controlled.

Save this for your next core workout! 💪🏼 taken in Totum Life Science by @yourprobody

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13 days ago

Being fit, getting stronger & improving performance > chasing an unrealistic body and lifestyle routine taken in Totum Life Science by @yourprobody

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16 days ago