Calvin Tedesco

New Exercise Barry showing me some new moves for chest day aka the best day This is a great exercise if you’re looking to build muscle in your upper body. I would also use this for accessory movements for strength training. We’ve done these overhand on an incline bench before, and today we went underhand on the flat bench. ... There’s a crazy amount of muscle tension that comes with the underhand grip and the close grip. The weights are definitely going to be lighter on here than on other pressing exercises, but of course Bear will find a way to load the weight up. Even his light days feel heavy. If you don’t have a bar like this one, a regular cambered bar or even a straight bar could do the trick. #bodybuilding #chestworkout #chestday #trainordie #teamnosleep #chilliwack #personaltrainer

Early mornings with the 5am Track Crew See you on those hills in the morning #chilliwack #trainordie #fatloss #weightloss #transformation

Working on that 10x Mindset Gotta appreciate the young soldiers who have been hustling hard everyday to make their vision a reality. All the ladies on our team who signed up for the #1uptransformationchallenge - I got your back. And i’m signed up too. Now to turn this sprint into a marathon. ... #5amcrew #teamnosleep #bricksforabs #chilliwack #personaltraining #becomebetter

Seeing this video up a lot today - here’s why!! Elicia and I have been working together for more than a year now. When I first met with her, I learned she had lost a lot of weight hustling hard doing cardio classes. She was happy with the weight lost but was curious how to build more strength & muscle definition. ... Sounds simple enough, except Elicia also had a long-term overuse injury with her shoulder. Despite months of physiotherapy, she was still in a lot of pain especially when lifting her arm up past shoulder height. We could barely do any exercises at the start of her program. She had little strength and her shoulder wouldn’t allow her to do much more other than rows and some shoulder exercises with bands for her upper body... Needless to say, she left a lot of workouts feeling frustrated and defeated. But she persevered. Her dedication to meet with me everyday led up to her completing more advanced exercises and regaining complete shoulder function Elicia became somewhat of a role-model client, as she is still today. She is a great example of how strength training benefits women. Seeing how successful Elicia was with her training, I decided it a good idea to invite another client with similar goals and interests to workout with us, and soon another, and well ... you probably see them still working out together making hella gains in our videos over a year later. Performing a pull up was one of Elicia’s long-term goals. One that would signify her overcoming her shoulder injury and gaining that strength and muscle definition that she wanted when she met with me on Day 1. She’s crushing those pull ups regularly now ... And moving on to achieve further goals with her team like a true soldier should Keep up the good work, Elicia! Go Team #trainordie #teamnosleep #chilliwack #personaltraining #ladieswholift

What’s Up 5am Track Crew!! #teamnosleep The Challenge this week: how many laps can you do BEFORE 5am We always start at 5am Monday to Friday, and it’s always a challenge. However, this group has maintained the gruelling schedule longer than any others I’ve worked with. And I’m impressed. ... But I’m also inspired ... Instead of becoming complacent with this program, instead of contracting and holding back, instead of doing the minimum required effort of just showing up and putting in the 45min workout - why don’t we use this opportunity to step our game up a level further!? Now, you don’t have to do this. It’s not part of the program. It’s just a little something that I’m doing to go the extra mile, and I thought some of you might want in on it, too. I’ll be partaking in the challenge this week to complete a minimum of 10 laps before 5am throughout the week. Really, that’s only 2 laps / day for 5 days. But it will demand that we step up our morning routine, don’t hit the snooze button, prepare ahead and get out that door with a little more energy and enthusiasm and a sense of purpose The opportunity is here! Hustle hard this week, team Let’s go! #5am #teamnosleep #chilliwack #personaltraining #1uptransformationchallenge #1upnutrition #hustleandmotivate #goals #calisthenics #trackordie

One of my favourite quotes is you’re only as strong as the ones you teach ... shoutout to @v12vital #everythingisbeastmode I coach a lot of women in our 5am and 6am blocks. I appreciate the opportunity to lead these workouts because I’ve had a lot of women coach and mentor me in my early years of training. My first boxing coach was an old lady with grey hair, who I was introduced to from my teacher and running coach. Both those ladies made a huge impact on me and led me t...oward a career in personal training and fitness coaching Those women showed their strength by building other people up. Betty being not just a boxing coach, but also a youth care worker, and Sue being not just a teacher but a mentor who went the extra mile for her students to be successful - she even bought me my first pair of running shoes and signed me up to run races. Their purpose wasn’t just to do their job, they truly had a passion for helping others. That’s why I always promote not just the clients being successful, getting stronger, getting in shape etc. But I’m most impressed at their ability to help others along on their path. It’s their ability to build up another person. Their son, daughter, friend, partner, co-worker, ig follower ... That positive influence on the people around them shows how strong they really are. Even on our darkest days, someone is watching. We should focus on being that leader, and that role-model who we would want in our loved ones lives. . . . . #leadership #strength #personaldevelopment #fitness #fitnessmotivation #workoutmotivation #inspirationalquotes #hustle #grinddontstop #5amclub #teamnosleep

Strong, Confident, Hard-Working ... Christine is one who helped build the Ladies Who Lift program into what it is today by being an excellent example of what’s possible with a desire to improve and a work-ethic to match it. I think the best thing that has come from our program is your support system. Each one of you contribute something to your team. Being able to witness and be influenced by each other’s success, motivation, and inspiration brings us all a level up. ... When you push that extra weight on front squats, or you drop that time on your run, you might not realize it but you’re carrying your team with you, too. Same for all of you. Keep up the good work! . . . . #5am #6am #teamnosleep #teamalittlesleepbutnottoomuch ;) #personaltraining #personaldevelopment #team #ladieswholift #transformationtuesday

Are you stuck at home doing bodyweight exercises during Covid Season? Check it out! There are endless amounts of ways to increase the difficulty of body weight exercises. It might take a little more imagination than just adding weight to a bar, but bodyweight progressions are still hard! ... Got stuck to the floor with this one . . . #calisthenics #calisthenicsworkout #calisthenicstraining #bodyweight #strengthtraining #strengthandconditioning #strength #core #chestworkout #bodybuilding #physique

Track or Die Outdoor workouts compliment the training we do in gym perfectly. Right now is the perfect time to get outside as a way to reduce the amount of people training indoors. The Team and I use local hills, parks, and of course - the local track, as a means to increase our frequency of outdoor workouts. ... One routine I love at the track is the 1 mile run. 4 laps in the first lane is one mile. Bust out that timer or stopwatch and see how your best 1 mile time on the track compares to your fastest mile on the treadmill. The 4 minute mile has always been the highest standard of physical fitness, and many believed it to be impossible until Roger Bannister beat that time back in 1954. Shortly after the barrier was broken, many other athletes proceeded to run sub-4 minute mile times. This sparked many thoughts about the mental aspect of training, especially in regards to how our beliefs affect our performance. Put your mental grit to the test and see how your one mile time stacks up to the best endurance athletes in the world.

@str8bladedave getting up into the 600s! One of my favourite training partners and the person I’ve trained with the longest by far - Dave has taught me a lot about simplicity and getting good at the basics. When we first started working out together we only did about 5 different exercises. Over the years, we haven’t ventured all too far from those 5, but we both have become a lot bigger and stronger. ... I’m usually the one off doing other forms of exercise outside of the gym like boxing, running, and calisthenics. But when I get back in the gym Dave has always helped me regain my focus, stick to the basics, and track those workouts. Now I’m a few weeks back in another strength phase, I’m feeling stronger and breaking PRs. I love building up that foundation. With all the bullshit going on these days with covid and group training being shutdown - personal training is still here and as long as it is I’ll still be training hella clients. Holler at me if you want some support building up your strength #strengthisneveraweakness

Burpee Challenge!! A client informed me about a burpee challenge that is going on in December. It’s 3000 reps, divided up into 100/day. I’ve watched some vlogs on these 30day challenges. You can do a lot with just body weight exercises and a simple plan of action. Adam’s transformation is a good example of that with his squat, lunge, and push up routine. However! ... While I think the burpee is a great conditioning tool, many of my colleagues would disagree with me. This is... because the burpee is often done with poor form and leads to injuries to the lower back and knees. Even without dropping down into the full push up, we still need enough core strength to keep the body in a straight line during the impact of the feet hitting the floor. Then, we need enough mobility and total body strength to jump to our feet without excessively bending the knees. This video is an example of how I like to perform the exercise. When it’s done right, the burpee is a very explosive and powerful movement that builds strength and power in the upper and lower body. Break it down and build up that strength with variations of planks, push ups, and squats before attempting burpees with lower reps. Watch your form on video and make sure your body forms a straight line when you kick your feet out. Burpee challenge #1 is getting that form down. 100 reps/day is worthless if it leads to injury! Be strong

Pre Workout Nutrition! Should you eat before you workout? There’s no magic meal or combination of nutrients that’s going to drastically improve your performance right before a workout. Instead of focusing on what we eat in the 1-3 hours before a workout, we should focus on the 24-48 hours before because it takes time for the body to assimilate all the nutrients we take in from our food. Eating a balanced diet full of all the proper nutrients, while avoiding processed foods,... is going to provide the majority of the benefits of proper nutrition. Then, in the 1-3 hours before a workout - we should avoid anything that could easily be thrown up or that could upset our stomach. That’s it. Keep it super simple. Train like a madman or madwoman, don’t barf in the process, track your progress each week, and keep hustling! Sign up with me for monthly coaching! Nutrition plans and workout plans included. Online and in-person options available. DM for further details.

Exercise Tip of The Day: Lift Hella Weight When attempting to lose weight, many women rely solely on cardio training and circuit training and neglect strength training because of fear of becoming bulky. With a focus on pure weight loss or that number on the scale we lose sight of commonly cited outcome goals like: feeling more confident, feeling energetic, feeling strong, being more fit, and living a long term healthy lifestyle. ... We should focus on overall body composition changes rather than pure weight loss. Even dehydration, along with muscle loss or loss of a limb could account for a significant amount of weight lost - and fast! Wtf! Meanwhile, increasing muscle and bone density (critical for long term health not just looking good) while losing bodyfat will make us look and feel like a champion, but we might not lose a tonne of weight in the process. We need to consider body composition, not just that number on the scale! Strength training can develop every muscle in the body while burning calories and dropping bodyfat. For those dieting and being in a calorie deficit, strength training is essential to avoid loss of muscle density, strength, and muscle tone while losing weight. Conversely, over reliance on cardio during weight loss can make the body weak and vulnerable to overtraining symptoms, and injuries. All forms of exercise are important, and none should be neglected. My fiancé shown in this photo performs a combination of cardio and strength exercises - but lifting weights makes up for about 80-90% of her training right now. This is the complete opposite of what the stereotypical training program for a woman consists of! If she had not put so much emphasis on lifting and bodybuilding, she would still look a lot like she did on the left and would not be sporting the type of champion physique she poses in on the right, or squatting her body weight ... or be able to piggy back me down the street to the sushi restaurant ;) Because of her years of lifting and choosing the right exercises, she maintains her body shape and physique - It doesn’t matter if she gains or loses weight! Props to those #ladieswholift

Adam went from 241 - 190lbs bodyweight by dropping about 10lbs per month without going to the gym. Being under 200lbs for the first time in a long time is a huge milestone that many people feel unworthy of achieving. This old man right here accomplished that task recently and says even old farts can do it! This is one of the oldest clients I’ve worked with. And what a pleasure it is to see how much his body has changed with a plan solely focused on the fundamentals. ... We used a simple nutrition plan, walking, and bodyweight exercises to lose the extra weight around the waist while building lean muscle. Sometimes all we need to know is how to do it. And then ... do it! Getting up every morning to execute on the plan ... I would say it’s hard but actually I think the process for Adam was enjoyable. He felt better exercising everyday and eating healthier food. He wasn’t bloated or sick after eating and he had more energy throughout the day. This was also a bit of a team effort. It helps having clients I’ve worked with for so long who go out of their way to share their own tips and tricks that they discovered along their journey. So, props to Tab @tabithahulbert7 for hooking up that extra help when needed. I think that made this process a lot easier and more enjoyable. Go team! Congratulations Adam! Keep up the good work.

Exercise Tip of The Day: Get Outside This Morning This cold time of year is perfect to workout outside. Outdoor exercise first thing in the morning has been a staple in my routine for many years and has helped me stay in good shape year round. I attribute this to the consistency of my morning exercise routine as well as the simplicity of it because outdoor workouts require little to no equipment. Breathing rate increases, and the body starts to shiver, but a warmup only tak...es 5-10minutes even outside. The cold air is motivating because if we don’t start moving then we start freezing. Succeed in the outdoor workout first thing in the morning, and set yourself up for success the rest of the day. Get Moving! Props to Tabitha (in this photo) crushing her early morning calisthenics routine with our track crew see ya soon!

Exercise Tip of The Day: On your darkest day!! ... Go Workout. Winter time is coming. For some people this might be both literally and figuratively. Winter time is symbolic. It’s colder, it’s darker, it’s hard to get moving. The sun seems to come out less and less. Depression rates are higher.... If I could impart only one thing to the clients I work with it’s this, use your training and physical exercise to get you through the darkest times. Sylvain at the Chilliwack Boxing Club says when it’s hard and you don’t think you can do it - This is when it counts! It’s the hardest days and the darkest times when we really need to push our self. When we’re depressed, when we have nothing left, maybe everything has gone to absolute shit this year, not just in general but in our personal lives. This is when we need to use exercise the most. There is a connection between our brain and our body. When we move we get energy, when we sweat we feel invigorated, when we ramp our heart rate up with intense exercise we teach ourself how to deal with anxiety and stress. Physical exercises including running, cycling, push ups, lifting weights, different forms of calisthenics, all help combat anxiety and depression. When we feel overcome by negative emotions, we need to get in motion! I hope this thought reaches your mind on that day and you make the decision to get out there and hustle!! We can’t control a lot of the crazy shit going on in 2020, the gyms might close and we might get hours cut and pay reduced and all types of absurdity. We can’t control that. But we can control our actions and our decisions Fuck it Go get it

So proud of this lady here! Not just because she lost the weight - she didn’t just put her work in and go about her business. She made these changes and motivated others to work harder on their journey too. On those days when she was particularly inspired, she sent the team a message, made a post about it, went for a workout with a friend - she kept that positive energy in rotation! ... When Tab levels up, we all level up!! After all, I think that’s the most important reason to do this anyway. Not just look better & feel better - we want to provide something positive in others’ lives especially friends, family, and loved ones The benefit to our body, our mindset, our happiness - it’s a side effect from putting that work in each and everyday Now let’s see that first chin up this year ;)

Another milestone reached! 20lbs down since we’ve been training together. So proud of this lady! This is what happens when you make a commitment to take action toward your goals. Go Angie!

Found a new way to do dips! The parallel bars will always be a foundation for building upper body strength. Just like push ups and pull ups, dips are all about lifting your own body weight and, in this case, someone else’s too. Never stuck without a gym when you have #calisthenics and when we do have these luxuries we definitely put that work in. @team_train_or_die #hustle #5amcrew #teamnosleep #earlymorningworkout #relationshipgoals #wifey #100

Workout done by 6am! Sometimes there’s just no time to train unless it’s in the early morning. I get it. I’ve spent the last several years studying kinesiology full time while working, training clients, and competing in sport. I definitely have completed my share of early morning workouts! That’s why I love the 5am crew - because it’s hard to put our self first with all the things that need to be done in a day. ... I’m thankful to get to see these awesome people each morning as we push eachother toward higher levels of health, productivity, happiness and success. See you at 5am #teamnosleep !

Get Your Strength Up! Lift with us Wednesday mornings at 10:15 @xospinchilliwack studio. All skill levels welcome. Register using the Club XO app to reserve your spot. See you there! #strengthtraining #calisthenics #chilliwack

Back in the gym! Nicky thought it was funny, we just got back from the competition over the weekend and we’re already in the gym. Some might take a day or a week after comp as a time to rest but, I prefer to get back at it. I’m pretty exhausted from all the training and early wake ups over the past several weeks, too, but that doesn’t mean we skip training. Consistency is the key. I’ve always gotten straight back in the gym the day after a competition. It’s a tradition that... I’ll continue for as long as my friends, clients, loved ones and I continue to compete! On that note. I will be back in the gym with clients Monday - Friday. I will be accepting new bookings for the rest of October. DM me to ask a question or book a session! #workoutmotivation #gymmotivation #chilliwackpersonaltraining

Weighted Box Jumps!? One of the many tools at our disposal, this one is to increase explosive power. Lifting heavy has its benefits but I’d hate to lift big and be slow. Staying in shape for lifting, boxing, and other endeavours means using a variety of different training methods, not just lifting weights. By using jumping, throwing, hopping, sprinting, and other power moves in conjunction with our strength training, we can increase our maximum strength as well as our abili...ty to use that strength when we need it. For example, if it usually takes 5 seconds to apply the force necessary to lift 300lbs off the ground, imagine being able to apply that force in 2 or 3 seconds or in just a split second - that increased rate of force development is called power and it is beneficial for everyone from athletes to aging populations. Power is beneficial for athletes, like hockey players when performing a big hit or for those first few strides across the ice, and for boxing athletes when performing a counter punch or fast combination of punches. However, power training is not just for athletes! This is the first fitness quality we lose while aging, which takes with it coordination, balance, and agility, which are required to prevent falls and to live a good quality of life. Elderly people should still train for strength and power, but their exercise selection will be different than an athlete’s. There is an increased chance of injury when using this type of training, so it is best to start small with different types of squats, lunges, jumps onto a low box, or throwing a light medicine ball. Start with the easiest exercise and increase over time to reduce chances of injury. On that note, hiring a coach can help mitigate the risks associated with training by providing education on exercise execution and proper programming ;) For coaching services, message me directly and I’ll be happy to answer any questions or meet with you personally to provide assistance.

Pin Press - allows the lifter to move heavier weights safely when training alone - set the safety pins just below the sticking point to practice accelerating through that portion of the lift - pause on the pins to eliminate momentum Bands (a make a dance )... - attaches on either side of the bar for accommodating resistance - the bands pull faster than gravity, making it more challenging to stabilize and control the weight - as the band stretches it gets tighter, which provides more tension at the top of the lift where the lifter is stronger - constantly accelerating the bar against band tension teaches the lifter to push hard through his or her sticking points, instead of slowing down - a wise man once said, bands will make her dance #powerlifting #benchpress #teamnosleep #chilliwackbc #nikeshoes #hustle #motivation See more

Have you checked this spot out!? I’ve noticed that a lot of people who live in Chilliwack are not aware of the outdoor workout parks around the city. This park is located across from the Vedder River Trail, just over the new bridge. Here’s a routine I came up with on my recent visit to the park. It consists of 3 muscle ups, 3 straight bar dips, 3 pull ups, 10 parallel bar dips, and 1 sprint up the stairs - that’s one set. I only did a few sets on this day but on a full worko...ut I would aim for 8-12 sets. This is definitely my favourite pull up bar out of all the ones I’ve used throughout the city. It’s up high for leg clearance, and there’s no bends or gaps in the middle it’s completely straight. I especially like this park because of the stairs located off to the side which provides a greater variety of exercises to perform, especially for the lower body and for conditioning Calisthenics provides an excellent foundation for muscle building, strength, conditioning, and overall fitness - no memberships required, just some creativity and desire to improve on the basic body weight exercises. If you’re in Chilliwack be sure to check this spot out, and DM me about the workout spots you find around the city. Go get it! #calisthenics #chilliwackbc #bodybuilding #strengthtraining #strengthandconditioning #trainordie #hustle #teamnosleep

The pull up is one of the foundations of calisthenics exercises. This exercise is challenging enough to build upper body strength, core strength, grip strength, muscle mass & definition, as well as cardiac output, depending on how it’s performed. There are an endless amount of progressions to perform to make the exercise harder or easier, making it accessible to everyone who has the knowledge of these progressions. Doing this exercise with the hands together, as shown in th...is video, increases the range of motion and makes the exercise harder. Therefore, this variation of the pull up is a great progression to more advanced moves like muscle ups, weighted pull ups, and front levers. Go get it, soldier #calisthenics #strengthtraining #pullups #frontlever #trainordie #teamnosleep @team_train_or_die See more

Team Train or Die! One thing I noticed that stays consistent amongst different training modalities that have proven to be effective - the level of effort, drive, and ambition! People ask - should I lift heavy weight for low reps, light weight for high reps, or heavy weights and high reps? ... should I use Bodyweight exercise or machines, or free weights? ... Should I do circuit training? Long rest periods? Short rest periods? Should I skip weights and do cardio? My ans...wer is pretty simple. It doesn’t matter what you do so much as how you do it. Put your heart and soul into it. Give your best effort with the knowledge that you have. No coach or workout program will be much benefit without that mindset as the foundation. At the end of the day, it’s all a process. I didn’t wakeup one day as a coach, or a competitive athlete. I worked at it consistently for a period of time. It took me 6yrs of university to get a 4 yr. kinesiology degree. I prepared for several months of hard training for each boxing match, physique competition, road race, and powerlifting competition, and still practice those things year round. We will never know everything there is to know about training, nutrition, etc. And there’s nothing we can do about that besides continue to learn and do our best with each workout. Even something as simple as a jump rope can get a person in shape if it’s used correctly. Jump outside that comfort zone and realize the benefits. See more

The Team had to get some reps in for Deadlift Sunday. Here’s Barry with 315x30 reps. Not bad for 50. Let’s go Fat Boy

All About You & Your Crew! 5am Team No Sleep is all about bringing people together who want to reach that next level of fitness, health, self-discipline, confidence, and productivity. For a person looking to flip the script on their surroundings, change their habits, change their peer group, and invest their positive energy in others who are down to do the same! - This is that type of environment. I’ll trade my mornings in bed for that ... #5am #teamnosleep

5am Track Program going strong. Training doesn’t need to be fancy to be effective. We use bodyweight calisthenics for most of our training and we all feel stronger and more fit each day