Back in 2007 when Corey was in high school, he took a weightlifting class and worked out regularly but once that class ended he did not work out until he started back at the gym almost 17 years later.
“I got tired of looking at my old self and wanted to feel better about myself, and be better for my kids.”
When Corey started at the gym his weight had topped out at 309lbs.
“I had basically given up on myself.”
Initially when Corey started, he did a lot of cardio and then added weight training in and started cleaning up his eating habits.
“I used to just mindlessly eat and drink whatever I felt like.”
Now, he is much more intentional about his eating and tries to mostly drink water.
To date Corey has lost 60lbs!
“My confidence is way up and I don’t feel like people are staring at me anymore.”
Corey says he feels 10 years younger, is happier now, has more energy, and is not worried about trying new things anymore.
“I feel like I got myself back. It’s crazy how it can reward you.”
One secret that Corey mentioned that helps keep him motivated to stay consistent and on track is looking at old photos of himself.
“I never want to go back there.”
Corey is also proud of the fact that he is setting a good example for his kids.
“Anything is possible if you put in the effort.”
“I feel like there is more to look forward to and more opportunity now.”
Had Corey not started taking the steps to better himself last year, he says he would have no motivation and be depressed.
Corey says if you are thinking about starting your own journey, don’t be scared, get yourself in the door and once you do get started, you will be more worried about missing days then you were about getting started.
Corey also mentioned that Dave was a huge help.
“He helped me with learning new exercises and answering questions that I had.”
His cousin Tracy and brother Seb, who are also gym members, helped keep him motivated as well.
Corey’s current workout routine is to exercise 4 times per week, which includes half an hour of cardio plus weight lifting.
He says he still has some nervousness around trying some new machines or heavier lifts but is working at it and feels comfortable asking for help when needed.
“I hope my story can help someone else get started and make positive changes. You are never alone.” Congratulations Corey! You are not only an inspiration to your kids and family, but the entire community here at G&M! Thank you for sharing!
For Megan’s entire adult life, she has tried on and off to exercise and make it work.
“I knew this was something I had to do but could never get to a place where I was consistent.”
Last September, after the kids went back to school, she returned to the gym with a different approach and wanted to just keep things simple this time.
“I approached Matt to give me a simple program to get me started back in the gym.”
That program was a full body strength routine plus walking on the treadmill that took 1 hour, 3 times per week.
Megan did that routine for 3 weeks until it became a habit.
Then, she added a fourth day, still the same routine but increased some of the weights and started cleaning up her diet.
Megan kept the slow and steady approach and it was working.
In January of this year, she added Pilates as part of her strength routine in the gym as well.
By that time, she really started to notice changes and her weight was dropping.
Now, a year later, she is still going strong, has lost 20lbs of body fat, completely changed her body composition, went down 3 pant sizes and is stronger and has more energy then she ever has.
“I’m constantly trying to outdo myself and better myself.”
“I always used to just want to be skinny but I changed my mindset to I want to be strong, I want to go to the gym, and it became a lifestyle.”
Megan said that she didn’t have a lot of self confidence before and didn’t like how she looked.
“I’m a performer, I’m a singer in a band, and it effected how I performed and what I would wear on stage. Now I have more stamina to perform and am more confident on stage.”
She also said she had to get out of her comfort zone and that it took until 40 to get comfortable working out and to prioritize it.
“It has also been a positive outlet for my mental health and stress.”
When asked what one of her proudest achievements has been she said it was that when she first started, she could barely do 5 minutes on the step mill but can now do 25.
“My heart used to beat out of my chest during those 5 minutes and now I do 25 minutes no problem.”
She is also very proud of the fact that her kids watched her do all this and are now showing interest in working out and their own health and fitness.
“They seen that you can do this anytime, whether you are working, in school or raising kids.”
If she hadn’t got started back last September with a simple plan and different mindset, she says she thinks she would not have stuck with it and be miserable, not feel good about herself and stuck in the same viscous cycle.
“I work with the elderly and see what can happen if you don’t take care of yourself. I feel really good that I have built this foundation and strength and have no plans of stopping.”
“I look at it that it’s a privilege to go to the gym. I get to go.”
When asked about some advice for others she says to choose something you like in the gym and just do that and create the habit.
“It’s about feeling good and being strong, not about being skinny. Once you create the habit, the sky is the limit!”
Thank you for sharing your story, Megan! It’s been a privilege for us to watch your success and can’t wait to see what else you accomplish!
In January 2024 Tracy decided to start the year making a change.
Prior to making this decision, Tracy said she had gained weight after COVID and having a child.
She also wanted to start playing baseball.
“I was always the scorekeeper, but never played. I wasn’t comfortable with it.”
Another big motivation for her was that she wanted to be able to be active with her daughter.
“I wanted to be a better role model for her. I tell her every body is beautiful the way they are, but it is important to be healthy.”
Tracy knew that getting active would also help keep her on track with better eating habits as she would not want undo the work she did in her workouts by eating poorly.
Since starting Tracy has lost a remarkable 83lbs!
“I go to the gym 4-5 times per week and treat it just like work or something I have to do. I finish work at 4 and then go to the gym.”
This has been a secret to success for Tracy as she has made exercise a part of her lifestyle, it’s scheduled into her day.
“Being consistent has been the biggest thing. I go even if I’m tired or not feeling up to it.”
Tracy does a 4-day routine and then on Fridays she does what she calls “favourite Fridays” which are all of her favourite exercises in one workout.
One of Tracy’s favourite accomplishments so far other than the weight loss is that she is now on the baseball team and is no longer the scorekeeper!
“I also feel stronger and more confident.”
Tracy is still working to continue to get stronger and has no plans on stopping what she is doing.
“If I hadn’t started and made the changes I did, I would be in the same place I was before or worse.”
Tracy says when she first started, she was worried about what other people might think of her in the gym, but after getting started it wasn’t that way at all.
“It was my own internal thinking. Do it for you and don’t worry about what other people might think. Everybody is here for themselves.”
Some words of advice she had for others who might be thinking of starting to workout and make new changes were to not stress if you don’t see instant results.
“It takes time. Be consistent and be patient. The time is going to pass anyways. You will either be better or you won’t if you don’t do it.”
Tracy also says to not be afraid to ask for help.
“You can ask the staff or even other members. Everyone is so friendly and helpful.”
Thank you for sharing your story, Tracy! Congratulations on everything you have accomplished so far and this will no doubt inspire others to make positive changes too!
Although you may know Aaron as a G&M team member, Aaron started as a member back in 2017.
Aaron has been working out most of his life, starting in late high school. He came to G&M after having to move back into to his dad’s house in Port Colborne. At the time he wasn’t employed and had the time so started working out more. Twice per day.
“I wanted to overcome depression and that motivated me to get more serious. I wanted to get stronger and feel better about myself.”
After starting to see results from his efforts, Aaron really started to like working out and decided that he wanted to become a personal trainer.
“I learned the hard way about working out wrong and wanted to help others not make the same mistakes I did.”
Shortly after that realization a job opening became available for the front desk and Aaron applied and got the position. That was in 2019. He then started learning more about working out, getting more experience working with the members and started studying to get his personal training certification.
In December 2021 he officially completed his certification and began slowly working with more clients, doing part time front desk duties and part time personal training.
“Theres book learning and then there is actually doing it and putting what you learned into practice with clients.”
Aaron gained a lot of experience over another couple of years and then in March of 2024 made the transition to full time trainer and hasn’t looked back since.
“I love getting feedback from clients that their life has improved, that everyday tasks are easier for them because of their training.”
“I also like getting to see a side of the clients that they don’t even know they had as they gain more confidence and just getting people to enjoy the gym and feel that it is rewarding.”
What Aaron enjoys most about his own workouts is the feeling of getting stronger and looking better.
“It’s really a confidence thing and striving for constant progression.”
Another benefit that Aaron has seen in his own journey as well as in others has been how working out has helped with his mental health.
“This place saved my life when I started taking it seriously and being consistent.”
One of Aarons favourite moments so far was seeing a female client progress and eventually do a 225lb deadlift.
“Seeing peoples confidence grow both in the gym and outside of it is my favourite part.”
A personal favourite accomplishment of his has been building the mind to muscle connection and the focus on how to do something properly.
Aaron’s goal for his own fitness journey is to continue to get bigger and stronger.
“It’s a never-ending journey for me. Longer term I would like to put my physical training to use in other ways to help people too and maybe volunteer as a firefighter.”
And for his clients it’s to keep getting better, continue learning and learning how to communicate in different ways to help people in the best way for them so they can reach their goals.
“I have found there is a lot of lack of confidence with clients when they are starting out. There is a lot to know and you shouldn’t beat yourself about it. Working out is a learned skill and you have to start somewhere. Be patient with yourself.”
Aaron says it is common that a lot of clients start out with specific weight loss goals but as they start seeing results it’s the little everyday things of how tasks are easier and they have more energy and confidence that become the most common types of feedback. The weight loss becomes secondary to all of the other benefits they see.
“Don’t just look at the scale” he says.
“Your value and progress doesn’t just show on the scale. It’s about how you feel.”
Aaron has been a valuable member to the G&M team and we continue to get so much positive feedback on how he has helped members in their health and fitness journeys. Congratulations Aaron on everything you have accomplished both for yourself and for your clients! If you would like to learn more about working with Aaron to help with your own fitness journey you can schedule a free consultation here!
At 18 years old Kohl started working out in a friends garage a couple times of week consistently for about a year.
A few of his friends were attending G&M Fitness and he decided it was time to join a gym.
“I wanted to gain weight and muscle when I started out. I’ve always been a skinny kid.”
When Kohl started at the gym, he was 115lbs.
He has been working out at G&M for 2 years now and has gained 45lbs! Weighing in now at 160lbs.
“That has been my favourite accomplishment”
Kohl says that has translated into gaining a lot of strength, more confidence in the gym and outside the gym, as well as helping in sports with the cardio aspect.
“In general, it has made everyday life a lot easier.”
Other than an injury that set him back for about 4 months where he broke 6 bones in a biking incident, Kohl hasn’t missed any weeks at the gym. He even kept up his routine while on vacation. As soon as he got the clearance to start working out again after his injuries, he was back in the gym.
Kohl’s current routine is 5-6 days a week at the gym doing a push, pull, legs split.
“That is the best split I have found that works for me and my schedule.”
One of the biggest things Kohl has learned is how much diet can help with your results.
“I cut out a lot of junk and prioritized my protein intake.”
“I feel a lot better both physically and mentally since making the diet changes. Dave helped out a lot with that.”
Kohl says he is glad he started young and now has the foundation and knowledge to keep going for the rest of his life.
“I feel really positive about life and longevity because of my workout habits.”
Had he not started working out when he did Kohl says he would be less confident and less happy. He also said that he would have missed out on a lot of new friendships he has made with people at the gym.
“Everyone is great at G&M. The people and the staff are really friendly. I would recommend anyone looking for a gym to come here.”
Some advice from Kohl for those looking to get started was to be sure to start a proper diet right away.
“That has helped me with my results so much.”
He also says to make sure you get help to learn proper exercise form so you don’t get hurt.
Congratulations Kohl on everything you have accomplished so far! Your dedication and starting young has no doubt changed your future for the better and we can’t wait to see what else you will accomplish from here!
Member Spotlight: Corey Watson
/in Blog Posts, Member Spotlight /by Matt SpadaCorey started at G&M in February of 2024.
Back in 2007 when Corey was in high school, he took a weightlifting class and worked out regularly but once that class ended he did not work out until he started back at the gym almost 17 years later.
“I got tired of looking at my old self and wanted to feel better about myself, and be better for my kids.”
When Corey started at the gym his weight had topped out at 309lbs.
“I had basically given up on myself.”
Initially when Corey started, he did a lot of cardio and then added weight training in and started cleaning up his eating habits.
“I used to just mindlessly eat and drink whatever I felt like.”
Now, he is much more intentional about his eating and tries to mostly drink water.
To date Corey has lost 60lbs!
“My confidence is way up and I don’t feel like people are staring at me anymore.”
Corey says he feels 10 years younger, is happier now, has more energy, and is not worried about trying new things anymore.
“I feel like I got myself back. It’s crazy how it can reward you.”
One secret that Corey mentioned that helps keep him motivated to stay consistent and on track is looking at old photos of himself.
“I never want to go back there.”
Corey is also proud of the fact that he is setting a good example for his kids.
“Anything is possible if you put in the effort.”
“I feel like there is more to look forward to and more opportunity now.”
Had Corey not started taking the steps to better himself last year, he says he would have no motivation and be depressed.
Corey says if you are thinking about starting your own journey, don’t be scared, get yourself in the door and once you do get started, you will be more worried about missing days then you were about getting started.
Corey also mentioned that Dave was a huge help.
“He helped me with learning new exercises and answering questions that I had.”
His cousin Tracy and brother Seb, who are also gym members, helped keep him motivated as well.
Corey’s current workout routine is to exercise 4 times per week, which includes half an hour of cardio plus weight lifting.
He says he still has some nervousness around trying some new machines or heavier lifts but is working at it and feels comfortable asking for help when needed.
“I hope my story can help someone else get started and make positive changes. You are never alone.” Congratulations Corey! You are not only an inspiration to your kids and family, but the entire community here at G&M! Thank you for sharing!
Member Spotlight: Megan Ruiter
/in Blog Posts, Member Spotlight /by Matt SpadaFor Megan’s entire adult life, she has tried on and off to exercise and make it work.
“I knew this was something I had to do but could never get to a place where I was consistent.”
Last September, after the kids went back to school, she returned to the gym with a different approach and wanted to just keep things simple this time.
“I approached Matt to give me a simple program to get me started back in the gym.”
That program was a full body strength routine plus walking on the treadmill that took 1 hour, 3 times per week.
Megan did that routine for 3 weeks until it became a habit.
Then, she added a fourth day, still the same routine but increased some of the weights and started cleaning up her diet.
Megan kept the slow and steady approach and it was working.
In January of this year, she added Pilates as part of her strength routine in the gym as well.
By that time, she really started to notice changes and her weight was dropping.
Now, a year later, she is still going strong, has lost 20lbs of body fat, completely changed her body composition, went down 3 pant sizes and is stronger and has more energy then she ever has.
“I’m constantly trying to outdo myself and better myself.”
“I always used to just want to be skinny but I changed my mindset to I want to be strong, I want to go to the gym, and it became a lifestyle.”
Megan said that she didn’t have a lot of self confidence before and didn’t like how she looked.
“I’m a performer, I’m a singer in a band, and it effected how I performed and what I would wear on stage. Now I have more stamina to perform and am more confident on stage.”
She also said she had to get out of her comfort zone and that it took until 40 to get comfortable working out and to prioritize it.
“It has also been a positive outlet for my mental health and stress.”
When asked what one of her proudest achievements has been she said it was that when she first started, she could barely do 5 minutes on the step mill but can now do 25.
“My heart used to beat out of my chest during those 5 minutes and now I do 25 minutes no problem.”
She is also very proud of the fact that her kids watched her do all this and are now showing interest in working out and their own health and fitness.
“They seen that you can do this anytime, whether you are working, in school or raising kids.”
If she hadn’t got started back last September with a simple plan and different mindset, she says she thinks she would not have stuck with it and be miserable, not feel good about herself and stuck in the same viscous cycle.
“I work with the elderly and see what can happen if you don’t take care of yourself. I feel really good that I have built this foundation and strength and have no plans of stopping.”
“I look at it that it’s a privilege to go to the gym. I get to go.”
When asked about some advice for others she says to choose something you like in the gym and just do that and create the habit.
“It’s about feeling good and being strong, not about being skinny. Once you create the habit, the sky is the limit!”
Thank you for sharing your story, Megan! It’s been a privilege for us to watch your success and can’t wait to see what else you accomplish!
Member Spotlight: Tracy Desmarais
/in Blog Posts, Member Spotlight /by Matt SpadaIn January 2024 Tracy decided to start the year making a change.
Prior to making this decision, Tracy said she had gained weight after COVID and having a child.
She also wanted to start playing baseball.
“I was always the scorekeeper, but never played. I wasn’t comfortable with it.”
Another big motivation for her was that she wanted to be able to be active with her daughter.
“I wanted to be a better role model for her. I tell her every body is beautiful the way they are, but it is important to be healthy.”
Tracy knew that getting active would also help keep her on track with better eating habits as she would not want undo the work she did in her workouts by eating poorly.
Since starting Tracy has lost a remarkable 83lbs!
“I go to the gym 4-5 times per week and treat it just like work or something I have to do. I finish work at 4 and then go to the gym.”
This has been a secret to success for Tracy as she has made exercise a part of her lifestyle, it’s scheduled into her day.
“Being consistent has been the biggest thing. I go even if I’m tired or not feeling up to it.”
Tracy does a 4-day routine and then on Fridays she does what she calls “favourite Fridays” which are all of her favourite exercises in one workout.
One of Tracy’s favourite accomplishments so far other than the weight loss is that she is now on the baseball team and is no longer the scorekeeper!
“I also feel stronger and more confident.”
Tracy is still working to continue to get stronger and has no plans on stopping what she is doing.
“If I hadn’t started and made the changes I did, I would be in the same place I was before or worse.”
Tracy says when she first started, she was worried about what other people might think of her in the gym, but after getting started it wasn’t that way at all.
“It was my own internal thinking. Do it for you and don’t worry about what other people might think. Everybody is here for themselves.”
Some words of advice she had for others who might be thinking of starting to workout and make new changes were to not stress if you don’t see instant results.
“It takes time. Be consistent and be patient. The time is going to pass anyways. You will either be better or you won’t if you don’t do it.”
Tracy also says to not be afraid to ask for help.
“You can ask the staff or even other members. Everyone is so friendly and helpful.”
Thank you for sharing your story, Tracy! Congratulations on everything you have accomplished so far and this will no doubt inspire others to make positive changes too!
Member Spotlight: Aaron Tischler
/in Blog Posts, Member Spotlight /by Matt SpadaAlthough you may know Aaron as a G&M team member, Aaron started as a member back in 2017.
Aaron has been working out most of his life, starting in late high school. He came to G&M after having to move back into to his dad’s house in Port Colborne. At the time he wasn’t employed and had the time so started working out more. Twice per day.
“I wanted to overcome depression and that motivated me to get more serious. I wanted to get stronger and feel better about myself.”
After starting to see results from his efforts, Aaron really started to like working out and decided that he wanted to become a personal trainer.
“I learned the hard way about working out wrong and wanted to help others not make the same mistakes I did.”
Shortly after that realization a job opening became available for the front desk and Aaron applied and got the position. That was in 2019. He then started learning more about working out, getting more experience working with the members and started studying to get his personal training certification.
In December 2021 he officially completed his certification and began slowly working with more clients, doing part time front desk duties and part time personal training.
“Theres book learning and then there is actually doing it and putting what you learned into practice with clients.”
Aaron gained a lot of experience over another couple of years and then in March of 2024 made the transition to full time trainer and hasn’t looked back since.
“I love getting feedback from clients that their life has improved, that everyday tasks are easier for them because of their training.”
“I also like getting to see a side of the clients that they don’t even know they had as they gain more confidence and just getting people to enjoy the gym and feel that it is rewarding.”
What Aaron enjoys most about his own workouts is the feeling of getting stronger and looking better.
“It’s really a confidence thing and striving for constant progression.”
Another benefit that Aaron has seen in his own journey as well as in others has been how working out has helped with his mental health.
“This place saved my life when I started taking it seriously and being consistent.”
One of Aarons favourite moments so far was seeing a female client progress and eventually do a 225lb deadlift.
“Seeing peoples confidence grow both in the gym and outside of it is my favourite part.”
A personal favourite accomplishment of his has been building the mind to muscle connection and the focus on how to do something properly.
Aaron’s goal for his own fitness journey is to continue to get bigger and stronger.
“It’s a never-ending journey for me. Longer term I would like to put my physical training to use in other ways to help people too and maybe volunteer as a firefighter.”
And for his clients it’s to keep getting better, continue learning and learning how to communicate in different ways to help people in the best way for them so they can reach their goals.
“I have found there is a lot of lack of confidence with clients when they are starting out. There is a lot to know and you shouldn’t beat yourself about it. Working out is a learned skill and you have to start somewhere. Be patient with yourself.”
Aaron says it is common that a lot of clients start out with specific weight loss goals but as they start seeing results it’s the little everyday things of how tasks are easier and they have more energy and confidence that become the most common types of feedback. The weight loss becomes secondary to all of the other benefits they see.
“Don’t just look at the scale” he says.
“Your value and progress doesn’t just show on the scale. It’s about how you feel.”
Aaron has been a valuable member to the G&M team and we continue to get so much positive feedback on how he has helped members in their health and fitness journeys. Congratulations Aaron on everything you have accomplished both for yourself and for your clients! If you would like to learn more about working with Aaron to help with your own fitness journey you can schedule a free consultation here!
Member Spotlight: Kohl Garbutt
/in Blog Posts, Member Spotlight /by Matt SpadaAt 18 years old Kohl started working out in a friends garage a couple times of week consistently for about a year.
A few of his friends were attending G&M Fitness and he decided it was time to join a gym.
“I wanted to gain weight and muscle when I started out. I’ve always been a skinny kid.”
When Kohl started at the gym, he was 115lbs.
He has been working out at G&M for 2 years now and has gained 45lbs! Weighing in now at 160lbs.
“That has been my favourite accomplishment”
Kohl says that has translated into gaining a lot of strength, more confidence in the gym and outside the gym, as well as helping in sports with the cardio aspect.
“In general, it has made everyday life a lot easier.”
Other than an injury that set him back for about 4 months where he broke 6 bones in a biking incident, Kohl hasn’t missed any weeks at the gym. He even kept up his routine while on vacation. As soon as he got the clearance to start working out again after his injuries, he was back in the gym.
Kohl’s current routine is 5-6 days a week at the gym doing a push, pull, legs split.
“That is the best split I have found that works for me and my schedule.”
One of the biggest things Kohl has learned is how much diet can help with your results.
“I cut out a lot of junk and prioritized my protein intake.”
“I feel a lot better both physically and mentally since making the diet changes. Dave helped out a lot with that.”
Kohl says he is glad he started young and now has the foundation and knowledge to keep going for the rest of his life.
“I feel really positive about life and longevity because of my workout habits.”
Had he not started working out when he did Kohl says he would be less confident and less happy. He also said that he would have missed out on a lot of new friendships he has made with people at the gym.
“Everyone is great at G&M. The people and the staff are really friendly. I would recommend anyone looking for a gym to come here.”
Some advice from Kohl for those looking to get started was to be sure to start a proper diet right away.
“That has helped me with my results so much.”
He also says to make sure you get help to learn proper exercise form so you don’t get hurt.
Congratulations Kohl on everything you have accomplished so far! Your dedication and starting young has no doubt changed your future for the better and we can’t wait to see what else you will accomplish from here!