Katherine says she has been a yo-yo dieter and exerciser since 2010.
“I would start, then something would happen to get me off track and then I would gain the weight back again and more.”
She did this for about 13 years.
Then, her mom was diagnosed with Leukemia. This led to a lot of stress and not watching what she was eating at all.
“I had a moment on the couch one day and noticed I was breathing really heavy, and I was just laying there.”
That was enough to get her back into the gym.
That was July 2023.
Katherine’s goal initially was stress management and then became more weight loss focused over time.
She started out doing workouts on her own in the gym and lost 45lbs in 6 months. Then in January 2024 she enlisted the help of a personal trainer to make sure she kept the momentum going to stay on track this time. She knew herself and didn’t want to repeat past behaviours.
Since then, she is down another 40lbs for a total weight loss of 85lbs in about a year and a half.
“Everyday tasks are much easier, I’m more active in my daily life and I am a lot stronger.”
Some of her favourite accomplishments besides the significant weight loss are that she recently completed a 225lb deadlift and a 360lb leg press and is working towards bench pressing a full plate on each side of the bar (135lbs). Amazing!
“I manage stress much better and have learned to cook a lot better too.”
Overall, Katherine feels like she is now living a much more balanced lifestyle and still enjoys eating most of what she wants in moderation.
“I love this gym, the staff and working with Aaron.”
Katherine does 4 strength training workouts per week. 2-3 with Aaron and 1-2 on her own.
“Aaron has helped me have a more balanced workout program, learn the proper way to do exercises, how to substitute other exercises when necessary and just be more confident in the gym.”
Unfortunately, Katherine’s mom ended up passing but said that she learned just how important health and exercise is to not only help deal with and fight illness, but also to deal with stress.
This has also helped Katherine build the confidence to start talking to a therapist to deal with the mental aspect of things.
“I feel like I have built a solid foundation of knowledge to keep going and get to more strength and weight loss goals.”
When asked about advice for others starting out, Katherine says to start small.
“I started just walking on the treadmill then branched out from there. If you want to learn more, use a trainer. It has benefited me greatly. It even helps to get to know more people in the gym with that 1 connection.”
A message from Aaron:
Katherine has been an amazing example of what can be achieved by staying committed and trusting the process. We decided early on that making a bunch of massive changes at once wasn’t going to work, as it usually doesn’t for most people. We have slowly made small changes over time that are sustainable and she is reaping the rewards. She gets to feel better about herself while still enjoying the foods she loves. She got a Crumbl cookie for her birthday and even though I encouraged her to get more because she’s earned it, she only had one because she knows that she will feel better by not overdoing it. She has become a good friend and someone I’m proud to see working hard on a regular basis. One of the best parts of working with her is seeing her confidence sky rocket. My favourite thing to see is when other gym regulars who have been here for years embrace her with compliments to make her feel welcome and a part of this great community. I thank her for being my client and look forward to seeing her continue to improve!
Congratulations on everything you have accomplished so far Katherine! You have come a long way, and your story is an inspiration to us all!
Dave and Debbie have always been active in various sports through out their entire lives.
Dave has been in martial arts for 25 years and is a 3rd degree black belt.
Dave and Debbie joined G&M Fitness back in 1986, when it first opened. Debbie even taught aerobics at G&M for a short while before becoming pregnant with their first child.
Today, Dave and Debbie are both retired, enjoy camping and hiking and are still active in various sports and activities.
Fitness has always played an important role in their lives and has served them well throughout their lives and now in their retirement.
They want to keep up their strength, flexibility and mobility.
“As we age, we know we can lose muscle and we don’t want that to happen” says Dave.
He also said that they hear that complaint from others their age, losing strength and abilities.
“We also want to be able to hold and keep up with our grandkids” Debbie added.
Avoiding and recovering from injuries was also a reason they keep up a fitness routine.
Dave has had 3 knee surgeries and Debbie was able to overcome work related injuries from being a PSW in her shoulder and back that strength training has helped with.
“We like to challenge ourselves in the gym to build and maintain strength and work on flexibility.”
Dave says that his workout routine translates into better performance in his Karate, allowing him to spar and keep up with teenagers, hold stances and be smoother with his movements.
Dave and Debbie’s workout routine consists of 3-4 workouts per week, never on weekends, striving for consistency.
“If I don’t stay active, my body changes quickly” Debbie noted, also saying that she enjoys the results of working out.
Dave said if they didn’t workout consistently, they would have a lot more aches and pains to deal with.
They want to keep up their workouts as long as possible to stay active and able bodied.
“You can always adapt your workouts along the way. I don’t run anymore but I walk and bike instead” says Debbie, adding that you can always do something.
Some words of advice they shared to anyone thinking of getting started on their own fitness journey is to do what you can and get started.
“You don’t have to do a lot of heavy stuff. Find what you like doing. It’s all about consistency and ask for help getting started if you need to. The staff at G&M are there to help.”
Congratulations on all of your success and for keeping exercise and physical activity as part of your lifestyle for so long! Your story is a reminder of the benefits of it all! Thank you for sharing!
http://gandmfitness.ca/wp-content/uploads/2025/12/GM-open_logo02-300x300.png00Matt Spadahttp://gandmfitness.ca/wp-content/uploads/2025/12/GM-open_logo02-300x300.pngMatt Spada2024-12-17 15:13:232025-12-08 18:41:15Member Spotlight: Dave and Debbie Damude
Josh’s journey started back in 2019 where he lost a lot of weight through changing his diet. Then in 2020 gained it all back during the COVID lockdowns.
After that, Josh then took on the responsibility of taking care of his mom. It was a tough and stressful stretch of time.
Josh was dealing with some anxiety and started with anxiety therapy.
“My anxiety was the reason I couldn’t join a gym at first.”
He talked through it in his sessions and eventually built up the confidence to go to the gym for a consultation.
“I wasn’t getting the results I wanted, as quickly as I wanted on my own and I had a trip coming up and wanted to ramp up my results.”
With that Josh signed up to start personal training in March of this year.
“I wasn’t sure what to do and didn’t want to get hurt. I looked at training as an investment into myself.”
Josh started at 332lbs and his original goal was to get down to 250lbs before his trip.
“When you are that weight you can get self conscious about your size.”
This time around Josh would use a combination of diet and strength training to accomplish his goal.
When he left for his trip about 5 months later, he was down to 272lbs, a 60lb weight loss, which although was not quite at his goal, was still a significant weight loss that he was extremely proud of.
Josh left and had a great time on his trip then returned and got right back at it. To date Josh’s total weight loss is now at 70lbs. Not only has he lost a significant amount of weight, he has also increased his strength significantly, has more energy and more confidence, making it easier to get out of bed and tackle the day.
“I feel great right now and I’m more motivated than ever.”
The time he spent taking care of his mom was also a factor in wanting to better himself, both physically and mentally.
“I’m most proud of my commitment to this process, myself and how my mindset has changed.”
Josh has a trip to Netherlands for next year and can’t wait to reach his new goal and show off to his friends when he gets there.
“Had I not started this I wouldn’t have gained the confidence or strength that I have now and would still be trying to figure out how to lose the weight on my own. I’m not sure I would have accomplished it.”
Josh hopes that his story will help motivate others to get started, make changes and improve their life.
“Don’t overthink it. I learned that from anxiety therapy. Overthinking is the #1 killer of progress.”
Josh would also like to thank Aaron, his trainer, and Dave at the front desk.
“Aaron is one of the nicest guys I have ever met. He makes it more enjoyable and I wouldn’t have accomplished what I have without him.”
“Dave helped me with motivation and getting back on track with my diet.”
Congratulations Josh! It’s been inspiring watching your commitment, hard work and all of your success! Great job!
If you attend G&M Fitness you definitely know or have seen Marissa and Kyra around the gym. Their always positive attitudes and hard work ethics in the gym are hard to ignore.
Marissa and Kyra have known each other since kindergarten. They both started their fitness journeys with home workouts doing Chloe Ting workout videos on YouTube at 16 years old. After realizing they weren’t getting the results they wanted with those videos they started to do strength training.
“I was consistent with the video workouts for about a year and a half. I started out a bit overweight, lost weight from it but was then underweight and came to the gym to build muscle,” said Kyra.
They started weight training at school in high school which got them comfortable with the gym setting.
At first, they started at G&M separately but then shortly after started coming together.
“Kyra would make the workout plans and then we would do them together and we could push each other.”
Both Kyra and Marissa stated just how much strength training and going to the gym has helped with their overall confidence as young women, and with their mental health as well.
Early on they realized that they were comparing themselves to other young women on social media and that that had to stop and that it was unhealthy.
“Those photos we were comparing ourselves to are edited and are not realistic.”
“We both realized that we both have different body types and that we are happy with the bodies we have created.”
Again, this realization goes back to the confidence that came from strength training.
Kyra and Marissa like to workout 6 days a week with 1 day off completely each week.
“We just try to stay consistent. It’s hard to get back at it when you take too much time off.”
Going to the gym also translated into better eating for the 2 of them as well.
“I used to undereat and only eat 1 meal a day, but now I know that I need to eat more and better to fuel workouts, recover better and build muscle,” said Marissa.
Kyra added and said “Eating has been the hardest thing. Trying not to be restrictive and eat more protein and cut out bad sugars.”
When asked about what their proudest achievement has been so far on their fitness journeys, they both had the same answer, it’s the confidence they have gained.
“We like the feeling of being strong and it is a really good coping mechanism for mental health and stress. When we are at the gym, we don’t think of anything else but focus on the workout we are doing.”
Without the gym they feel like they would have low confidence, be more stressed and not be strong or in shape. They would like to see more young women their age working out and doing strength training.
Kyra says, “Get uncomfortable and just do it,” then Marissa added, “It’s going to be uncomfortable at first but you will find that the pros outweigh the cons. It’s cool to know what your body is capable of and that you are in control of that.”
Marissa and Kyra are excited to continue to see more progress as they go, then ended the interview saying, “Just put your headphones in and get to work!”
Thank you, Marissa and Kyra, for sharing your story! This will no doubt inspire other young women to start their fitness journeys as well! Keep up the good work!
http://gandmfitness.ca/wp-content/uploads/2025/12/GM-open_logo02-300x300.png00Matt Spadahttp://gandmfitness.ca/wp-content/uploads/2025/12/GM-open_logo02-300x300.pngMatt Spada2024-10-01 14:09:442025-12-08 18:41:28Member Spotlight: Marissa and Kyra
Alek started his fitness journey like many others back in January of this year. At that time, he knew it was time to make a change. He was weighing in around 240lbs, the most he has ever weighed, and felt sluggish and unmotivated.
This wasn’t the first time Alek had tried to make changes in regards to his weight. In the past he had mostly just dieted to lose weight but ultimately didn’t stick with it long term and felt like when he did lose weight this way, he did not look healthy.
He also tried joining gyms a few times in the past as well but again had trouble sticking with it long term.
This time he knew he needed some extra accountability if he was going to stick with it to make the changes he wanted to and he enlisted the help of a personal trainer at G&M Fitness.
“Having Aaron for accountability was a difference maker, especially in the first 3 months. I knew 100% I wouldn’t have kept it up without him.”
Aleks goals were to stop deteriorating his body and get fit for getting back on stage as a musician. He also realized he was just eating for entertainment and needed to change that.
“Getting my diet under control was also difficult in the first 3 months. I even went up a little bit in weight at the beginning but we were able to find a good place with my eating that gave me consistent and sustainable weight loss.”
To date, Alek has lost 40lbs in 8 months, and that doesn’t tell the whole story as his weight has gone down 40lbs but he has also added a significant amount of muscle as well putting his total fat loss at even more than 40lbs.
“I haven’t felt this good about my physique ever. When I look in the mirror, I can’t help but notice how much I have changed.”
Alek is proud of his progress and how long he has been able to stick with it this time around with the help of his trainer.
“I have no plans of stopping now, I’m just going to keep going.”
“I feel better and carry myself differently. I stand up straighter and physically everything is easier now.”
Alek has also gained a lot of strength through his workouts saying one of his favourite accomplishments is getting to 2 plates (90lbs) on each side of the incline chest press machine after starting out with just 25lbs.
Alek has proven just how important being consistent really is as he has accomplished all of this from committing only 2 days a week to the gym.
“I feel like I’ve done the bare minimum that anyone can do but it has been amazing what I’ve been able to accomplish.”
That is the power of consistency.
Alek said had he not started back in January he probably would have continued to gain more weight, just continuing down the same bad road.
Alek also had a previous shoulder issue that lingered around as well as some minor lower back issues that would flare up from time to time that he no longer has any issues with and says he even forgets that he had them at all.
Aleks advice is that the gym component is really important.
“At least show up to the gym and then go from there. It’s so much better then trying to do it with just diet. The results are quicker and you will feel way better. I highly recommend it.”
Congratulations Alek on everything you have accomplished! What an inspiring and relatable story! Keep up the good work!
Member Spotlight: Katherine Kirchner
/in Blog Posts, Member Spotlight /by Matt SpadaKatherine says she has been a yo-yo dieter and exerciser since 2010.
“I would start, then something would happen to get me off track and then I would gain the weight back again and more.”
She did this for about 13 years.
Then, her mom was diagnosed with Leukemia. This led to a lot of stress and not watching what she was eating at all.
“I had a moment on the couch one day and noticed I was breathing really heavy, and I was just laying there.”
That was enough to get her back into the gym.
That was July 2023.
Katherine’s goal initially was stress management and then became more weight loss focused over time.
She started out doing workouts on her own in the gym and lost 45lbs in 6 months. Then in January 2024 she enlisted the help of a personal trainer to make sure she kept the momentum going to stay on track this time. She knew herself and didn’t want to repeat past behaviours.
Since then, she is down another 40lbs for a total weight loss of 85lbs in about a year and a half.
“Everyday tasks are much easier, I’m more active in my daily life and I am a lot stronger.”
Some of her favourite accomplishments besides the significant weight loss are that she recently completed a 225lb deadlift and a 360lb leg press and is working towards bench pressing a full plate on each side of the bar (135lbs). Amazing!
“I manage stress much better and have learned to cook a lot better too.”
Overall, Katherine feels like she is now living a much more balanced lifestyle and still enjoys eating most of what she wants in moderation.
“I love this gym, the staff and working with Aaron.”
Katherine does 4 strength training workouts per week. 2-3 with Aaron and 1-2 on her own.
“Aaron has helped me have a more balanced workout program, learn the proper way to do exercises, how to substitute other exercises when necessary and just be more confident in the gym.”
Unfortunately, Katherine’s mom ended up passing but said that she learned just how important health and exercise is to not only help deal with and fight illness, but also to deal with stress.
This has also helped Katherine build the confidence to start talking to a therapist to deal with the mental aspect of things.
“I feel like I have built a solid foundation of knowledge to keep going and get to more strength and weight loss goals.”
When asked about advice for others starting out, Katherine says to start small.
“I started just walking on the treadmill then branched out from there. If you want to learn more, use a trainer. It has benefited me greatly. It even helps to get to know more people in the gym with that 1 connection.”
A message from Aaron:
Katherine has been an amazing example of what can be achieved by staying committed and trusting the process. We decided early on that making a bunch of massive changes at once wasn’t going to work, as it usually doesn’t for most people. We have slowly made small changes over time that are sustainable and she is reaping the rewards. She gets to feel better about herself while still enjoying the foods she loves. She got a Crumbl cookie for her birthday and even though I encouraged her to get more because she’s earned it, she only had one because she knows that she will feel better by not overdoing it. She has become a good friend and someone I’m proud to see working hard on a regular basis. One of the best parts of working with her is seeing her confidence sky rocket. My favourite thing to see is when other gym regulars who have been here for years embrace her with compliments to make her feel welcome and a part of this great community. I thank her for being my client and look forward to seeing her continue to improve!
Congratulations on everything you have accomplished so far Katherine! You have come a long way, and your story is an inspiration to us all!
Member Spotlight: Dave and Debbie Damude
/in Blog Posts, Member Spotlight /by Matt SpadaDave and Debbie have always been active in various sports through out their entire lives.
Dave has been in martial arts for 25 years and is a 3rd degree black belt.
Dave and Debbie joined G&M Fitness back in 1986, when it first opened. Debbie even taught aerobics at G&M for a short while before becoming pregnant with their first child.
Today, Dave and Debbie are both retired, enjoy camping and hiking and are still active in various sports and activities.
Fitness has always played an important role in their lives and has served them well throughout their lives and now in their retirement.
They want to keep up their strength, flexibility and mobility.
“As we age, we know we can lose muscle and we don’t want that to happen” says Dave.
He also said that they hear that complaint from others their age, losing strength and abilities.
“We also want to be able to hold and keep up with our grandkids” Debbie added.
Avoiding and recovering from injuries was also a reason they keep up a fitness routine.
Dave has had 3 knee surgeries and Debbie was able to overcome work related injuries from being a PSW in her shoulder and back that strength training has helped with.
“We like to challenge ourselves in the gym to build and maintain strength and work on flexibility.”
Dave says that his workout routine translates into better performance in his Karate, allowing him to spar and keep up with teenagers, hold stances and be smoother with his movements.
Dave and Debbie’s workout routine consists of 3-4 workouts per week, never on weekends, striving for consistency.
“If I don’t stay active, my body changes quickly” Debbie noted, also saying that she enjoys the results of working out.
Dave said if they didn’t workout consistently, they would have a lot more aches and pains to deal with.
They want to keep up their workouts as long as possible to stay active and able bodied.
“You can always adapt your workouts along the way. I don’t run anymore but I walk and bike instead” says Debbie, adding that you can always do something.
Some words of advice they shared to anyone thinking of getting started on their own fitness journey is to do what you can and get started.
“You don’t have to do a lot of heavy stuff. Find what you like doing. It’s all about consistency and ask for help getting started if you need to. The staff at G&M are there to help.”
Congratulations on all of your success and for keeping exercise and physical activity as part of your lifestyle for so long! Your story is a reminder of the benefits of it all! Thank you for sharing!
Member Spotlight: Josh Gracey
/in Blog Posts, Member Spotlight /by Matt SpadaJosh’s journey started back in 2019 where he lost a lot of weight through changing his diet. Then in 2020 gained it all back during the COVID lockdowns.
After that, Josh then took on the responsibility of taking care of his mom. It was a tough and stressful stretch of time.
Josh was dealing with some anxiety and started with anxiety therapy.
“My anxiety was the reason I couldn’t join a gym at first.”
He talked through it in his sessions and eventually built up the confidence to go to the gym for a consultation.
“I wasn’t getting the results I wanted, as quickly as I wanted on my own and I had a trip coming up and wanted to ramp up my results.”
With that Josh signed up to start personal training in March of this year.
“I wasn’t sure what to do and didn’t want to get hurt. I looked at training as an investment into myself.”
Josh started at 332lbs and his original goal was to get down to 250lbs before his trip.
“When you are that weight you can get self conscious about your size.”
This time around Josh would use a combination of diet and strength training to accomplish his goal.
When he left for his trip about 5 months later, he was down to 272lbs, a 60lb weight loss, which although was not quite at his goal, was still a significant weight loss that he was extremely proud of.
Josh left and had a great time on his trip then returned and got right back at it. To date Josh’s total weight loss is now at 70lbs. Not only has he lost a significant amount of weight, he has also increased his strength significantly, has more energy and more confidence, making it easier to get out of bed and tackle the day.
“I feel great right now and I’m more motivated than ever.”
The time he spent taking care of his mom was also a factor in wanting to better himself, both physically and mentally.
“I’m most proud of my commitment to this process, myself and how my mindset has changed.”
Josh has a trip to Netherlands for next year and can’t wait to reach his new goal and show off to his friends when he gets there.
“Had I not started this I wouldn’t have gained the confidence or strength that I have now and would still be trying to figure out how to lose the weight on my own. I’m not sure I would have accomplished it.”
Josh hopes that his story will help motivate others to get started, make changes and improve their life.
“Don’t overthink it. I learned that from anxiety therapy. Overthinking is the #1 killer of progress.”
Josh would also like to thank Aaron, his trainer, and Dave at the front desk.
“Aaron is one of the nicest guys I have ever met. He makes it more enjoyable and I wouldn’t have accomplished what I have without him.”
“Dave helped me with motivation and getting back on track with my diet.”
Congratulations Josh! It’s been inspiring watching your commitment, hard work and all of your success! Great job!
Member Spotlight: Marissa and Kyra
/in Blog Posts, Member Spotlight /by Matt SpadaIf you attend G&M Fitness you definitely know or have seen Marissa and Kyra around the gym. Their always positive attitudes and hard work ethics in the gym are hard to ignore.
Marissa and Kyra have known each other since kindergarten. They both started their fitness journeys with home workouts doing Chloe Ting workout videos on YouTube at 16 years old. After realizing they weren’t getting the results they wanted with those videos they started to do strength training.
“I was consistent with the video workouts for about a year and a half. I started out a bit overweight, lost weight from it but was then underweight and came to the gym to build muscle,” said Kyra.
They started weight training at school in high school which got them comfortable with the gym setting.
At first, they started at G&M separately but then shortly after started coming together.
“Kyra would make the workout plans and then we would do them together and we could push each other.”
Both Kyra and Marissa stated just how much strength training and going to the gym has helped with their overall confidence as young women, and with their mental health as well.
Early on they realized that they were comparing themselves to other young women on social media and that that had to stop and that it was unhealthy.
“Those photos we were comparing ourselves to are edited and are not realistic.”
“We both realized that we both have different body types and that we are happy with the bodies we have created.”
Again, this realization goes back to the confidence that came from strength training.
Kyra and Marissa like to workout 6 days a week with 1 day off completely each week.
“We just try to stay consistent. It’s hard to get back at it when you take too much time off.”
Going to the gym also translated into better eating for the 2 of them as well.
“I used to undereat and only eat 1 meal a day, but now I know that I need to eat more and better to fuel workouts, recover better and build muscle,” said Marissa.
Kyra added and said “Eating has been the hardest thing. Trying not to be restrictive and eat more protein and cut out bad sugars.”
When asked about what their proudest achievement has been so far on their fitness journeys, they both had the same answer, it’s the confidence they have gained.
“We like the feeling of being strong and it is a really good coping mechanism for mental health and stress. When we are at the gym, we don’t think of anything else but focus on the workout we are doing.”
Without the gym they feel like they would have low confidence, be more stressed and not be strong or in shape. They would like to see more young women their age working out and doing strength training.
Kyra says, “Get uncomfortable and just do it,” then Marissa added, “It’s going to be uncomfortable at first but you will find that the pros outweigh the cons. It’s cool to know what your body is capable of and that you are in control of that.”
Marissa and Kyra are excited to continue to see more progress as they go, then ended the interview saying, “Just put your headphones in and get to work!”
Thank you, Marissa and Kyra, for sharing your story! This will no doubt inspire other young women to start their fitness journeys as well! Keep up the good work!
Member Spotlight: Alek Darson
/in Blog Posts, Member Spotlight /by Matt SpadaAlek started his fitness journey like many others back in January of this year. At that time, he knew it was time to make a change. He was weighing in around 240lbs, the most he has ever weighed, and felt sluggish and unmotivated.
This wasn’t the first time Alek had tried to make changes in regards to his weight. In the past he had mostly just dieted to lose weight but ultimately didn’t stick with it long term and felt like when he did lose weight this way, he did not look healthy.
He also tried joining gyms a few times in the past as well but again had trouble sticking with it long term.
This time he knew he needed some extra accountability if he was going to stick with it to make the changes he wanted to and he enlisted the help of a personal trainer at G&M Fitness.
“Having Aaron for accountability was a difference maker, especially in the first 3 months. I knew 100% I wouldn’t have kept it up without him.”
Aleks goals were to stop deteriorating his body and get fit for getting back on stage as a musician. He also realized he was just eating for entertainment and needed to change that.
“Getting my diet under control was also difficult in the first 3 months. I even went up a little bit in weight at the beginning but we were able to find a good place with my eating that gave me consistent and sustainable weight loss.”
To date, Alek has lost 40lbs in 8 months, and that doesn’t tell the whole story as his weight has gone down 40lbs but he has also added a significant amount of muscle as well putting his total fat loss at even more than 40lbs.
“I haven’t felt this good about my physique ever. When I look in the mirror, I can’t help but notice how much I have changed.”
Alek is proud of his progress and how long he has been able to stick with it this time around with the help of his trainer.
“I have no plans of stopping now, I’m just going to keep going.”
“I feel better and carry myself differently. I stand up straighter and physically everything is easier now.”
Alek has also gained a lot of strength through his workouts saying one of his favourite accomplishments is getting to 2 plates (90lbs) on each side of the incline chest press machine after starting out with just 25lbs.
Alek has proven just how important being consistent really is as he has accomplished all of this from committing only 2 days a week to the gym.
“I feel like I’ve done the bare minimum that anyone can do but it has been amazing what I’ve been able to accomplish.”
That is the power of consistency.
Alek said had he not started back in January he probably would have continued to gain more weight, just continuing down the same bad road.
Alek also had a previous shoulder issue that lingered around as well as some minor lower back issues that would flare up from time to time that he no longer has any issues with and says he even forgets that he had them at all.
Aleks advice is that the gym component is really important.
“At least show up to the gym and then go from there. It’s so much better then trying to do it with just diet. The results are quicker and you will feel way better. I highly recommend it.”
Congratulations Alek on everything you have accomplished! What an inspiring and relatable story! Keep up the good work!