Dumbbell Burpee Shoulder Press

Hey there!  It has been a while since I’ve posted a new Home Exercise of the Week but the series is back and I have a whole bunch of new exercises to show you over the next few months.

This week I have the Dumbbell Burpee Shoulder Press.  This is a fantastic full body exercise that will target your quadriceps, hamstrings, glutes, core, shoulders, and triceps.  You will also get a really good cardiovascular workout from this exercise!  If you don’t have dumbbells that’s ok, you can use any substitute like a medicine ball, sandbag, or just put your hands up in the air.

Let’s take a look at the key points to doing the Dumbbell Burpee Shoulder Press properly.

  • have a pair of dumbbells (or substitute) in front of you at your feet
  • squat down and grab the handles of the dumbbells
  • from this position jump both feet back until you are in a full plank position while keeping your core flexed and tight
  • jump your feet back up to your hands and stand up with the dumbbells in your hands
  • press the weights up over your head to do the shoulder press
  • lower the weights back down to the floor and repeat

So there you have the Dumbbell Burpee Shoulder Press.  It’s a challenging exercise that will get you sweating and your heart pumping!

I’ll be back next week with another new exercise so stay tuned and feel free to leave a comment below about how you did with the exercise or if you have any questions.

Quick Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 30 to 60 second rest before moving on to the next pair of exercises.

This 30 minute bodyweight Tabata is an intermediate level workout that you can do at home.  Great if you don’t have a lot of time or equipment!

Introducing Online Nutrition and Lifestyle Coaching

I am very excited to share with you a new online service I have added to HomeBody Training!

As many of you know, real lasting results come from consistent healthy nutrition and exercise.  The problem sometimes is that there are so many quick fix diets out there that occasionally work well at first but after a little while of strict dieting, calorie counting, and watching what you eat, it’s easy to become overwhelmed and eventually go right back to old unhealthy habits.  This also usually means gaining all the weight you lost and then some!  To achieve true lasting results that are realistically maintained, you need to incorporate new healthy habits in to your daily routine in a straight forward and easy way that will lead you closer and closer to the goals you desire.

PN Certified Level 1 blueAs a certified Precision Nutrition coach I am now able to offer all of you the same system that has helped over 45,000 people make truly inspiring and amazing body and lifestyle transformations.  ProCoach is a one year habit based nutrition program designed to bring you true lasting results through a very well planned out curriculum.  No gimmicks, no calorie counting, no strict and rigid rules…just real daily practices and habits that will set you on the path to success.  To see some of the amazing and inspiring results of people who have used the ProCoach system check out the video below:

For a more detailed look in to the program and how it works check out the following video:

This is an awesome program and I am so excited to be able to offer it to you!

What you will get with the ProCoach + Exercise program:

  • 1 year of daily nutrition lessons and bi-weekly habits to incorporate in to your every day life
  • Easy to follow workout routines that can be done at home or at the gym and modified to suit your fitness level and abilities
  • Daily progress checks and bi-weekly measurement tracking
  • Real-time accountability, tracking, personalized support, and feedback from me
  • Monthly 30 minute Skype coaching call


So you’re probably wondering how much this costs and there are two options available:

Monthly – $149 + HST
Full Year – $1520 + HST

If you would like to sign up or want to learn more about the program please fill out the form below or call or text me at 226-789-2187.

I guarantee you will see results with a minimum of 80% compliance to the program and you can opt out at any time if you feel this program isn’t for you.  Spots are limited and I am looking for people who are serious and committed to making real lasting changes.

P.S. If you are currently an active one on one client interested in signing up, you will be enrolled in to the program at no additional cost during our time together.

Free Live Online Class!

diabetes symposiumI have some exciting news to share with you!  Starting this month I will be doing live online classes through Learn It Live!  My first class is part of the Diabetes Smart Online Symposium and I will be talking about the best foods to help manage diabetes and the importance of regular exercise.  It is a free 30 minute class taking place on June 11th at 3:30 pm EST.  Even if you don’t have diabetes there is great information in this 30 minute session that will be beneficial for anyone to help prevent diabetes and just good health in general.

So come join me this Saturday and interact with me and other people from around the country!  You can sign up by clicking on the following link. https://www.learnitlive.com/class/9088/The-Best-Foods-to-Help-Manage-Diabetes-and-the-Importance-of-Regular-Exercise

Peter’s Transformation


I would like to give a huge congratulations to my client Peter for his amazing transformation!  By exercising 3 to 4 times per week, sticking to his Precision Nutrition meal plan and healthy habits, in just 8 weeks Peter has lost 26.4 lbs and 15.25 inches! You can really tell the difference in the face and midsection.  Amazing and great work!!