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MPC Fitness

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MPC Fitness

MPC Fitness is tailored to you. These days, searching for the right health & fitness information can Sports & Fitness Instruction

12/22/2025

Most apps give you workouts.
We give you a full performance team. 📲💪

MPC Fitness App isn’t just sets and reps.

You get access to:
• Your personal coach
• A customized nutrition plan
• A performance doctor making sure your body & hormones are actually working for you
• A psychologist to keep mindset, discipline, and consistency locked in

Everything works together — training, nutrition, recovery, hormones, and mindset — so results aren’t left to chance.

No guessing.
No random programs.
No doing this alone.

Whether your goal is fat loss, strength, confidence, or long-term health — your entire plan is done for you and adjusted as you progress.

This is what real transformation looks like.

📲 Train smarter. Recover better. Perform at your best.
👇 DM MPC and start with a full performance team in your pocket.

NotJustAWorkout

12/15/2025

RAW EGGS FOR MUSCLE GROWTH? 🥚💪
We’re cracking open the truth…
Fitness myths are everywhere.
From social media to locker rooms, bad advice keeps people stuck, confused, and frustrated.
Evidence > Opinions
Jesse James & Jeff Nippard break down 10 common fitness myths using real science—not bro-logic.

12/10/2025

REBUILD YOUR SQUAT: 6 MOVEMENTS TO GET YOUR DEEP SQUAT BACK

Most people lose their deep squat not because they’re “too tight,” but because their body stopped feeling safe in that position.
The good news? You can retrain it — no matter how long it’s been.

Here are 6 simple mobility + strength drills that help you restore squat depth, unlock tight joints, and build confidence in the bottom position:

⸻

1️⃣ Heel-Elevated Deep Squat Hold

Removes ankle restrictions so your hips + spine can adapt to the depth again.
Do: 60–90 sec holds, 4–5x/week
Tip: Think “sink and breathe,” not “force it.”

⸻

2️⃣ Front-Foot Elevated Split Squat (Long Stance)

Fixes hip flexor tightness and left-right imbalances — big contributors to poor squat depth.
Do: 8–10 reps/side, 2–3x/week
Tip: Slow it down. Explore the full range with control.

⸻

3️⃣ Wall Ankle Dorsiflexion Test + Mobilizer

Because the deepest squats start at the ankles.
Do: Daily, 5 reps/side
Tip: Hold a kettlebell on your thigh for extra resistance.

⸻

4️⃣ Goblet Squat w/ Bottom Pulse

The weight anchors you down and helps your hips learn to relax at the bottom.
Do: 5–6 reps, 3–5 small pulses at the bottom
Tip: Stay soft in your breath — curiosity over force.

⸻

5️⃣ Assisted Deep Squat Rock Backs

Teaches your nervous system to feel safe within the squat, not just dropping into it.
Do: Slow rocks in all directions
Tip: Use rings, a pole, or door frame for support.

⸻

The Big Picture:

Regaining your deep squat isn’t about grinding through stiffness — it’s about teaching your joints, muscles, and nervous system to trust the position again.

Repeat these drills consistently and you’ll:
✅ Rebuild natural mobility
✅ Unlock tight ankles + hips
✅ Improve balance + control
✅ Make squatting feel good again

Treat it like brushing your teeth — small, daily reps add up

12/07/2025

You pullin’ up like this Gen X? 💪😆

12/05/2025

🏋️‍♂️ Maximize Your Results By Adding Zone 2 Training 🌟

Whether you’re an elite athlete or just starting your fitness journey, Zone 2 training is a game-changer! This moderate-intensity training zone (60-75% of your max heart rate) offers incredible benefits for everyone. Here’s why you should incorporate it into your routine:

For Athletes:
1. Boost Aerobic Capacity: Train longer and perform better in your sport! 🏃‍♀️
2. Enhance Fat Utilization: Get efficient at burning fat for fuel during those long sessions. 🔥
3. Speed Up Recovery: Improve your recovery time between intense workouts. 🚀
4. Raise Lactate Threshold: Push harder without fatigue! 💪
5. Build Mental Toughness: Strengthen your mind while you train your body. 🧠

For Everyone:
1. Weight Management: Burn calories and fat effectively! 🔥
2. Cardiovascular Health: Strengthen your heart and lower disease risk. ❤️
3. Boost Stamina: Make daily activities easier and more enjoyable. 🏃‍♂️
4. Stress Relief: Feel good with those endorphins! 🌈
5. Accessible Fitness: Walk, jog, bike—whatever you love! 🚴‍♀️

Add Zone 2 training and watch your performance and well-being soar! 🌟💪

12/03/2025

🔥 Why Gymnasts Have Bigger Biceps Than Most Bodybuilders (and how YOU can apply their methods) 🔥

Everyone wants big arms, but most people chase the wrong strategy. Olympic gymnasts have some of the thickest, strongest, most symmetrical biceps in sports — and they rarely do curls.
Their secret? Movement-based tension, not isolation. Here’s the full breakdown 👇
💥 1. Heavy Compound Pulling = Big Biceps

Pull-ups, chin-ups, muscle-ups, rope climbs, and rows load the biceps under massive tension while recruiting the entire upper body.
Chin-ups especially act like a full-body curl, smashing the long head of the biceps.

💥 2. Rope Climbs: The Gymnast’s Secret Weapon

Rope climbs build insane pulling strength, grip power, and extended time under tension — even short sessions lead to noticeable hypertrophy.

💥 3. Straight-Arm Strength (the overlooked cheat code)

Movements like the planche, iron cross, inverted cross, and Maltese torch the biceps isometrically — without elbow flexion.
This creates dense, functional arm muscle that isolation curls can’t touch.

💥 4. Isometrics = Hypertrophy Without Movement

Gymnasts hold loaded positions for long durations: handstands, ring supports, straight-arm planks, etc.
Long-length isometrics have been shown to create more growth than short ones. Stretch + hold = gains.

💥 5. Static → Dynamic Progression
Gymnasts don’t just hold positions — they LEVEL UP through controlled transitions:
• Tuck planche → planche push-up
• Static cross → eccentric cross lowers
• Inverted hold → slow muscle-up transitions
More tension. More fibers recruited. More growth.
💥 6. How YOU Can Apply This Today
Start replacing typical “bro” volume with smarter tension:
✔️ Swap 2–3 sets of curls for chin-ups or rope climbs
✔️ Add isometric holds (straight-arm planks, ring supports, L-sits)
✔️ Ease into straight-arm work with tuck planches or wall handstands
✔️ Focus on control first, then progress to dynamic variations
✔️ Prioritize quality over quantity, perfect form, and steady overload — even without weights I programmed these principles directly into the MPC Fitness App📲

💪 DM me “GYMNAST” and I’ll send you a free sample session.

11/17/2025

If you’re not doing Boche Holds, you’re leaving strength on the table.

This exercise trains the stabilizers that keep your spine aligned, hips level, and movement efficient. When these muscles fire properly, your lifts feel smoother, your balance improves, and your athletic performance goes up.

Where it fits:
• Early in the session for activation
• Mid-workout as a stability drill
• End of workout for core endurance
• Rehab/prehab days to build resilience

A strong body starts with a stable base.
Hop on the mpcfitnessapp or Add the Boche Hold to your weekly program and feel the difference.

11/03/2025

Understanding Hormonal Balance for Optimal Workouts**
Hormonal health plays a crucial role in how women respond to exercise. By working with and their doctors plus assessing bio-signature markers, we can identify hormonal imbalances that may affect energy levels, recovery, and fat loss. Tailoring workouts and nutrition to align with these insights can help female clients aged 25-65 maximize their performance and results.

10/21/2025

Back of the body tight? Start with this…

09/06/2025

Once You Stop Sprinting, You Get Old 😑‼️

As we navigate through life, the concept of sprinting can be a metaphor for maintaining vitality and energy, regardless of our physical condition. When we talk about sprinting, we’re not just referring to the act of running fast;although that’s important to maintain! it’s also about embodying a mindset of movement, engagement, and resilience.

When you stop pushing yourself, whether in a workout or in life, you begin to lose that spark. This isn’t just about physical fitness; it’s about keeping your body and mind active.

Even if you’re not in peak shape right now, you can incorporate sprinting principles into your training. Here are a few ways to relate sprinting to your routine:

1. Intervals Over Endurance: Instead of long, tedious workouts, try high-intensity interval training (HIIT). Short bursts of effort followed by rest can mimic the intensity of sprinting and keep your metabolism revved up.

2. You can combine 3 or more exercises in a row before a break which mimics the conditioning of a sprint! Try picking 3 exercises and doing them consecutively then take a three minute rest, because you’ll need it !

3. Chase Your Goals: Just like a sprinter trains for a race, set short-term goals in your fitness journey. Whether it’s lifting a little more weight, running a bit faster, or simply committing to regular workouts, the act of striving keeps you youthful.

So, let’s keep sprinting in life! Challenge yourself, embrace movement, and remember that age is just a number when you maintain that youthful spirit.

08/27/2025

Check out our Athlete Programs That offers 🔋🔥

Train harder, recover faster, and perform at your best with sport-specific protocols designed for each individual athlete.

We use specialized lab tests to get key info - looking at things like energy levels, nutrient deficiencies, sleep, gut health, inflammation, recovery, muscle health to customize your nutrition & supplement protocol for peak performance.

Click the link in my bio to book your Free Discovery Call to learn more or Get Started 🙌🏻

08/18/2025

🌟💪 Have You Tried The Saltine Cracker Test? Let’s dive into a fun and simple test from Dr. Andrew Huberman that can help us understand our bodies a bit better, especially when it comes to carbohydrates!

🥨 Have you ever heard of the “Saltine Cracker Test”? Here’s how it works: grab a saltine cracker and place it in your mouth Do Not Chew!

🧠 Why does this matter? The longer the cracker sits in your mouth, the more it starts to taste sweet. That’s because of an enzyme called amylase, which helps break down carbohydrates! If your mouth starts to taste sweet quickly, it means your body is doing a great job at digesting carbs.

💡 This test is a fun way to check how your body processes carbs, which is super important as we focus on fitness and health. Remember, understanding your body is a key step in your fitness journey!

So, who’s ready to try the Saltine Cracker Test? Let’s see how well we handle those carbs! 🏆✨

Address

5041 Fairview Street
Burlington, ON
L7L4W8

Opening Hours

Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm
Saturday	9am - 9pm
Sunday	9am - 9pm

Website

http://www.mavperform.ca/

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MPC Fitness App: Tailored for You.

MPC Fitness provides training material tailored for your fitness goals. We wanted to help as many people as possible. We developed the app for athletes, fighters and everyone else who wants to take their fitness seriously. It’s about helping people to reach their goals.

Fitness Programs at Your Fingertips

Our elite trainers upload your workout & meal plans to your app for easy tracking. Many people start a workout or meal plan without any guidance, direction or tracking of results, leading to burnout after 1-3 weeks.