Built 180 Strong, Toronto, ON (2026)

01/14/2026

Ladies If you're 30+ and you keep losing weight and gaining it back, it’s not because you’re old with a crappy metabolism.

It’s because your plan only works when life is perfect.

Keto. Fasting. HIIT. “Clean eating.”

Sure, it works… until you travel, get stressed, or eat a normal family dinner.

Then the weight creeps back. Sometimes faster.

You’re not broken. Your plan is.

I help women stop the restrict → rebound → repeat cycle without swearing off carbs or living in the gym.

If you want to get toned and lose stubborn fat with a plan you can repeat for real life, not fantasy life…

DM Me TONED (click the button below)

And I'll reach back out to show you how we can help get you the results you want

11/20/2025

Most women will never see the body they’re killing themselves for because their ego is too fragile to look at the numbers.

I want you to imagine it’s 5:30 AM.

The alarm goes off and it feels like a drill to the temple. You’re exhausted.

Your body aches. You’ve done the HIIT classes. You’ve lifted the weights. You’ve spent more hours on the StairMaster in 2025 than you’ve spent sleeping.

But you go anyway.

You look in the mirror while you brush your teeth and you feel… nothing.

Actually, that’s a lie. You feel betrayed.

You’re working harder than anyone you know. You turn down the cake at the office. You order the salad with dressing on the side.

But the scale hasn’t budged in six months. Your clothes fit exactly the same.

You feel like your metabolism is broken. Like your genetics are a cruel joke.

You look around the gym and see women doing half the work and getting twice the results.

It feels personal. It feels like the universe is gaslighting you.

So you tell yourself, “I just need to work harder. I need to do more cardio.”

Stop.

That is the voice of desperation, not logic.

Then, imagine you finally stop guessing. You stop "eating clean" and you actually start looking at the data.

You realize that "healthy" handful of almonds was 400 calories. You realize that "light" dressing was sabotaging your deficit. You realize you weren’t fighting your metabolism; you were fighting math.

And you were losing.

Skepticism drops. Clarity rises.

You stop treating your body like a mystery and start treating it like a machine.

Three months later, the weight is falling off. Six months later, you look like the person you always felt like on the inside.

That… is the power of Tracking.

It’s not obsessive. It’s the only way to stop lying to yourself.

Most women won’t do it.

Because they have no capacity for objective truth.

Their default emotional state is "victim."

They’d rather cry about their "hormones" or "age" than spend 30 seconds logging their lunch.

If you want to turn your effort into actual, visible results…

Respect the data.

If you want to build a physique that turns heads, develop the discipline to measure what matters.

It works, I promise.

But F*ck, not if you keep pretending that you can just slap together workouts on the fly, workout until you're sore or "track" your workouts purely from memory

Comment “TRACK” below.

I’ll send you a science backed workout, so you can stop suffering and start winning.

11/19/2025

Lets call the elephant in the room out

Are you totally sworn to eating clean, avoiding all the junk, and doing "everything right"....but that scale hasn't moved in months?

It’s not your fault, and it has nothing to do with your hormones.

The truth is, "eating clean" doesn't really mean anything. Just that maybe you're eating less fast food.

It doesn’t actually guarantee you’re eating in a pattern that triggers fat loss. It just hides the glaring issues.

I know you're probably doing things like:

Cutting sugar and avoiding snacks.

Under-eating protein (HUGE mistake for women 30+).

Overeating "healthy" fats because you're eyeballing portions.

Skipping meals all day and then getting starving and snacking at night.

Fat loss isn’t about eating "healthy" foods it’s about consistency and structure.

What kind of structure?

✅Anchor Every Meal With Protein:
✅Build Your Plate the Same Way
✅Eat Consistently through the day and at the same times

When you add structure, your body stops fighting you and starts responding.

Want the exact blueprint for building these meals without having to track or overthink?

I put together my Weight Loss Cheat Sheet...it removes all the complexity and shows you how to build fat-loss meals every single day.

➡️ Drop a "CHEAT SHEET" below and I'll send it straight to your inbox!

02/07/2022

Client Spotlight
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Can I get a “hoooo yeaaaaah!” for Built 180 Strong Client Melissa!
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This busy mom of a beautiful baby girl dropped 23 pounds and lost 14 inches overall in 90 days and is STILL going strong.
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She did it all without relying on supplements.
She didn’t ever hear her coach tell her foods are off limits
In fact, the truth of the matter is that her BIGGEST struggle wasn’t working out or checking in

….it was eating more! (A real first world problem I know)

We slowly increased her calories by 300-400 in order fuel her body and boost her metabolism. You don’t need to starve in order to lose weight. You need to light the fire thats been put out by years of dieting.
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Now fatloss isn’t easy or all glitz and glitter like Instagram would have you believe. So WHYYYYYY would you make it harder by committing to a lifestyle you can only live for 6 weeks at a time?
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This is your body. Its not a rental.
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How you get your body is how you must maintain it.
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In Built 180 Strong my goal is to show women how to eat as much as possible to melt the fat and sculpt.
 To help you thrive.
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Another round of applause for Melissa 👏 Can’t wait to see her results in the next 90 days!

📲 For results like Amanda’s, DM or click the link in bio to apply for coaching

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Coach AB
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#

01/22/2022

Sounds like a stupid scenario no sane person would put their pet through right?
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So if you wouldn’t do it to mans best friend why do you treat yourself in a worse way?
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Why, despite knowing that the fast easy fix has worked permanently for exactly zero people, do you continue to fall for the same BS promise every spring.
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You know the one that sounds something like “Just take this one supplement to torch the fat. We promise you won’t have any terrible side effects”
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I call it summer time madness and fall time fatness (cuz you regain the weight by thanksgiving)
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The good news is you can break the cycle at any point
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You deserve better in 2022, you shouldn’t be on a rollercoaster
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Sustainability matters
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Just shoot me a DM if you want help to lose fat and keep it off WITHOUT the insanity 🚀
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Coach AB

01/03/2022

FATLOSS PROGRAM FOR MOMS & BUSY WOMEN OVER 30

👇 Does this Sound Familiar?

❌You have a hard time keeping up with your kids (grandkids, nieces nephews, cousins...you get the point) You love them to death but you dread them vying for your physical attention

❌You pick yourself apart in photos or try to avoid them completely.

❌When you're getting dressed you do a quick glance to make sure your underwear isn't on backwards but otherwise you avoid looking at yourself head on. You’re tired of not liking what you see in the mirror and being unhappy in your skin.

❌You dream of being able to go shopping without anxiety that they won't carry your size

❌ You feel like you’re eating healthy, you're fasting, working out hard, but making no progress. You're hungry, moody and you can't keep your eyes open once it hits 3pm. You’re tired of cutting out your favorite foods and don’t have the endless hours (or energy) to spend in the gym.

❌ You feel really guilty about eating anything not on a meal plan?

❌ You feel like one indulgent meal causes you to immediately gain weight?

❌ Do you suffer from vicious mood swings every time you try to lose weight?

❌ When you don’t see results it’s so easy to lose motivation it re-starts a vicious cycle of emotional eating, binge eating, anxiety and depression. These feelings all skyrocket as you move further away from your goals. You feel nervous all the time, you never seem to be able to dig yourself out of that hole. It’s a roller-coaster of yo-yo'ing, your weight is never stable.

❌. It feels impossible to prioritize your needs. You're fed up and are ready to take back control of the situation. Maybe you know what to do but just can’t implement it or you are completely lost. Either way, you're ready to draw a line in the sand and stay accountable to your fitness goals.

❌. If you do manage to lose a few pounds, the weight always rebounds immediately after one or two bad meals. What’s the point of trying if you can’t enjoy or indulge in any social situation? You live life feeling guilty about choices that are normal for everybody else.

❌ You've signed up to countless challenges, bought the $47 guidebooks, saved the latest free workout from IG, and even tried a little bit of PT... but you're still no closer to having that tight waist, strong glutes and flat stomach you've always wanted

❌ You want to feel confident and sexy for girls night at the bar, date night, the beach, or the bedroom!

❌ If any of the above describe you then we have great news! You're not alone and there is a solution. One that fits effortlessly into your life...

🥂 Join us and make 30+ your healthiest, most confident years… and YES, chocolate, wine, and cheese are on the menu!
Tap the link for more info and we will send you a message 👇

07/30/2021

Nothing else matters more for your fatloss goals than a caloric deficit right?
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Well yes that’s the “base” of the pyramid but its not the whole structure
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I’m confident you’ve been in a caloric deficit but your biggest struggle is STAYING in that deficit.
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Over complicating your process drives up the chance for failure and then of course the woe is me beating you give yourself after.
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Instead simplify the process. If you stop relying on willpower and start focusing on sticking to a simple process and watch your consistency skyrocket 🚀
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Share this with ONE person who’s struggling a bit on their weightloss journey!
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🔥 Coach AB

07/27/2021

‼ SEND ME THE A DIRECT MESSAGE WITH “TRANSFORM” IF YOU MEET THESE POINTS ...‼ ️⁣
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1. You are motivated and between 25-50 years old and you want to get in your best shape.⁣
2. You are willing to work hard for results.⁣
3. You are not looking for someone to hold your hand, but clearly tell you what to do.⁣
4. You can train for an hour at least 3 times a week.⁣
⁣
❗ This is NOT a free program ❗⁣
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You will be guided through my 4 phase of training. 💪💪⁣
✅Phase 1: Priming Phase⁣
✅Phase 2: Dieting Phase⁣
✅Phase 3: Reverse Diet Phase⁣
✅Phase 4: Performance Phase⁣
⁣
This is the exact system that more than over 250 Women have used to get into their best shape.⁣
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This is a program for those serious about taking action, please do not send a message if you:⁣
❌ Don't want to go for it 100%⁣
❌ You expect that you can only eat chicken / rice / broccoli, you will continue to eat normally and not from containers⁣
❌ Think you will be doing this with shakes / pills or drugs (you are not going to use supplements)⁣
⁣
Achieving your best shape is achievable for everyone, but you will have to step out of your comfort zone, this is a challenge. But with the right guidance and experience from a coach, you can take steps faster than ever.⁣
⁣
Send me a private message saying “TRANSFORM” to get into your best shape in 2021. 💪💪

07/12/2021

Physique Update

9 weeks out from stepping on stage

I’m about 8 weeks into my contest prep after my last show in 2017. I’ve lost about 8 pounds over that time and retained as much muscle as possible. I also have the photo shoot challenge we launched back in May to top it off.

What that means is that I’ve been on a much more aggressive diet and workout plan in order to get lean for the stage. The goal is to drop below 10% body fat, with the Men’s Physique competition focusing on abs, chest, arms shoulders and the back

Plan wise I’m working out 6 days per week and 40 minutes of cardio per day. I managed to stay on track while on vacation as well

Before my last competition in 2017 i was your typical late 20 something male sporting a beer belly and dad bod. The last attempt allowed me to lean down and focus on adding lean muscle and strength.

WHY was this important? Focusing on fatloss first allowed me to reset my metabolism which allowed me to eat way more food than I previously had without problematic fat gain.

What this means for you is that your transformation is likely a two step process. If your goal is to lose fat, shrink your waste, boost your stamina and build a 🍑 you want to have a two step plan.

You could definitely crush 1000 hours of cardio a week and eat like a rabbit to rapidly get there. But honestly - when has that EVER worked?

Instead your plan should focus achieving your goals in the most sustainable way possible (aka lifestyle) so you can stick to the long term goals that you have.

Onto week 9!

🔥 Coach AB

07/09/2021

I get this question alot from people looking to make the transition from eating on a boring meal plan to finally eating with some freedom
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What is more important?
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Calorie are ultimately what dictates if you lose fat or not. So in that essence its key
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Macro’s (aka carbs, fats and protein) determine how effective your fatloss journey will be, how long it can take and how you look at the end of it
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So in my professional opinion you’re better off focusing on macro’s
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The best macro ratio is going to prioritize protein and make room for carbs, fat and fibre. The best ratio for you is something that needs to be figured out over time.
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Once you have the proper AMOUNT of protein, carbs and fats that will automatically put you in a caloric deficit.
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If you need help figuring out your macro’s drop me a DM or a comment below!
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Kaizen
🔥 Coach AB

07/06/2021

You’re overwhelemed and don’t know where to start
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You get that feeling that you should workout
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The last time you tried to run a little bit your heart felt like exploding and your swear your knees sound like old western saloon doors.
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So you hop online and hope to God you can lose weight quickly because lets face it, its summer its stupid hot and you’re sweating in places you have no business sweating in.
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And bang
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All of these systems, formulas pills and potions hit you.
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One influencer is telling you to ONLY work out for 10 minutes a day the other is telling you to workout 2x a day
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One is saying sugar is evil and carbs are a death sentence and fruit is from the devil himself
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Some other nut job is telling you to only eat meat like you’re a cave man (please don’t do this)
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So you get that crushing, stressed out feeling and you decide NOW is the best time to clean your house because f*ck it. You need a degree to navigate this noise.
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Luckily I have such a degree 🤓
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Seriously though - this industry can be a mine field. Don’t overcomplicate how you start this journey.
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Keep it simple and follow the steps in my video.
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The main area you’ll struggle with doing this alone is accountability. You need someone in your corner to help you a) navigate this journey for you, preferably someone with success. B) you also need someone that’s going to work with YOU on YOUR roadblocks and pitfalls.
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You aren’t getting that from a Youtube video or your annoying high-school bully turned Herbalife “boss babe”
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If you need that help send me a DM.
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If you aren’t there YET then follow the video and then follow my page for more help!
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Kaizen
🔥 Coach AB

Built 180 Strong

01/14/2026

11/20/2025

11/19/2025

02/07/2022

01/22/2022

01/03/2022

07/30/2021

07/27/2021

07/12/2021

07/09/2021

07/06/2021

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