https://www.lamlab.ca/lamlab-newsletter daily 0.75 2026-03-06 https://www.lamlab.ca/lamlab-newsletter/42-strong-at-lamlab monthly 0.5 2026-03-06 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/5d095a0e-54eb-4c93-bc98-088777a7cedf/IMG_4676.JPG Blog - 42 Strong at LamLab! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/6670e7ab-5be7-4c96-ac90-2ce47994f569/FullSizeRender+2.JPG Blog - 42 Strong at LamLab! - Make it stand out Winner winner sushi dinner! Top 3 in 42 strong with Coach Alice and myself https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/6e50e1c4-fab9-4199-8030-3b646ef22bc9/IMG_4678.png Blog - 42 Strong at LamLab! - Make it stand out A client’s result to reduce their resting heart rate! https://www.lamlab.ca/lamlab-newsletter/bodyweight-fluctuations-the-mindfuk-you-need-to-get-over-for-successful-weight-loss monthly 0.5 2026-01-29 https://www.lamlab.ca/lamlab-newsletter/best-training-shoes-for-lifting-amp-cardio-curated-by-lamlab-coach monthly 0.5 2025-11-27 https://www.lamlab.ca/lamlab-newsletter/what-you-need-to-know-before-your-first-cut monthly 0.5 2025-11-27 https://www.lamlab.ca/lamlab-newsletter/10-years-of-fitness-experience-in-60-seconds monthly 0.5 2025-11-25 https://www.lamlab.ca/lamlab-newsletter/how-to-stop-weekend-eating-from-erasing-your-weight-loss-progress monthly 0.5 2025-11-26 https://www.lamlab.ca/lamlab-newsletter/how-to-lock-tf-in monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/67aee714-a0bb-4add-855c-237a4c7a5644/flow-summary-flow-state.jpg Blog - HOW TO LOCK TF IN - Make it stand out Flow is when the difficulty of the task and skill are at a balance allowing the greatest state of arousal and focus, https://www.lamlab.ca/lamlab-newsletter/what-is-an-athlete-for-life monthly 0.5 2025-11-25 https://www.lamlab.ca/lamlab-newsletter/what-to-do-if-you-have-no-time monthly 0.5 2025-11-25 https://www.lamlab.ca/lamlab-newsletter/biomechanics-101-the-foundation-every-trainer-and-fitness-enthusiast-needs monthly 0.5 2025-11-25 https://www.lamlab.ca/lamlab-newsletter/stronger-or-just-sweating-why-tracking-your-baseline-matters monthly 0.5 2025-11-25 https://www.lamlab.ca/lamlab-newsletter/the-6-qualities-of-an-excellent-personal-trainer monthly 0.5 2025-11-25 https://www.lamlab.ca/lamlab-newsletter/training-pain-and-setbacks monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/bb5b68b7-9c40-4367-8c8f-6593568b5a49/IMG_3682.JPG Blog - Training, Pain, and Setbacks - I heard this analogy from a famous coach named Tom Purvis… he compared the idea of how much you should push your body to a callus or a blister. Ironically, which I have both at the time of writing this for randomly attempting a muscle-up PR (serves me right). The good kind of pain is like a callus. The bad kind of pain is like a blister. If you’ve been training for a while, calluses form naturally — your body adapts without you even noticing. But if you push too hard and overload the system, you get a blister. Same with training: Good pain = normal adaptation. It fades in a day or two. Bad pain = lingers, limits your movement, and signals something’s off. https://www.lamlab.ca/lamlab-newsletter/why-strength-training-is-essential-for-women monthly 0.5 2024-12-05 https://www.lamlab.ca/lamlab-newsletter/how-i-failed-as-a-trainer-and-the-lessons-i-learned monthly 0.5 2024-12-04 https://www.lamlab.ca/lamlab-newsletter/what-it-truly-means-to-be-a-fitness-coach-beyond-the-gym monthly 0.5 2024-12-03 https://www.lamlab.ca/lamlab-newsletter/blog-post-title-four-l7g3e monthly 0.5 2024-12-05 https://www.lamlab.ca/lamlab-newsletter/oakville-personal-training monthly 0.5 2025-05-05 https://www.lamlab.ca/home daily 1.0 2026-03-11 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png Home https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png Home https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png Home https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png Home https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/c7e2fa3e-368f-4eed-9436-d98de745274d/DSC09806.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/cc67a819-ee52-42d9-9dae-216a3ba35c40/DSC09758.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/eb028b5e-bb43-401a-aff4-a65d0f30688b/power-women-custom-online-strength-programming-01.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/1764034818538-JG2Z1KLDKAEIAVZ2RPAY/ABTL2224.JPG https://www.lamlab.ca/contact daily 0.75 2025-11-25 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/32325a6b-0760-4154-a934-50e2ccc61888/P1_Chan_Chihang_4B_location_+3.jpg https://www.lamlab.ca/about daily 0.75 2025-12-23 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/01a5b66b-8385-43e2-a16a-ba80918e7832/Anthony+Profile.jpg ABOUT https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/978e1865-3651-4296-8579-4ff277c38a26/Annie+Profile.jpg ABOUT https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/cdf5fe02-09c3-4cce-a93f-9c201548260f/otis+profile.jpg ABOUT https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/19ad31ee-91a3-4798-b4d5-a844426b69c5/franco.png ABOUT https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/e2230d5e-62c5-415a-9f1a-4c5ae8aec2b7/aliceprofile.png ABOUT https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/5d9b059a-8e9f-4cb4-b503-95c0dfcff441/DSC09817+Large.jpeg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/32325a6b-0760-4154-a934-50e2ccc61888/P1_Chan_Chihang_4B_location_+3.jpg https://www.lamlab.ca/services daily 0.75 2025-12-23 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/5d9b059a-8e9f-4cb4-b503-95c0dfcff441/DSC09817+Large.jpeg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/c7e2fa3e-368f-4eed-9436-d98de745274d/DSC09806.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/5d251d94-0736-4767-989e-f93f5c6ea8f9/DSC09830.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/32325a6b-0760-4154-a934-50e2ccc61888/P1_Chan_Chihang_4B_location_+3.jpg https://www.lamlab.ca/testimonal daily 0.75 2025-12-23 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png TESTIMONIALS https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png TESTIMONIALS https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png TESTIMONIALS https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/34bf38d1-55d4-4914-b6c8-b19289fb40f2/6293828e30fb025780ee2960.png TESTIMONIALS https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/008ae41a-e3eb-42b1-897e-8464518a5e3f/B785E267-291B-4EAB-86A2-4229DEDB436F.JPG TESTIMONIALS Side-by-side photos of a woman showing her fitness transformation: on the left, she is wearing a gray sports bra and black leggings, smiling and standing in a room with a coat hanger and a vase of flowers; on the right, she is in a black sports bra and red leggings, standing in a gym with a black wall, with a more toned physique. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/bb2fd1eb-441e-45a6-a8db-6f33e1aca83c/IMG_3169.JPG TESTIMONIALS Progress photos showing a man's physical transformation from before to after muscle building, with front and back views and a flexing pose. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/ee403eb8-a81a-414f-93a7-eeebfe88328f/DBQP7051.JPG TESTIMONIALS Side-by-side mirror selfies of a man showing a physical transformation, with a before photo on the left and an after photo on the right, both shirtless and wearing blue shorts. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/24bfdb2a-2504-4d18-8bae-c0d63e0f0254/NRYI0247.JPG TESTIMONIALS Side-by-side photos of a fit woman and a man smiling, both shirtless and showing toned abs. In the left photo, they are outdoors near water, and in the right shot, they are indoors, likely after working out. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/76e267aa-5b50-45bb-9f23-f4309ab44216/KQDU7207.jpg TESTIMONIALS Side-by-side comparison of a woman before and after workout transformation. On the left, she is wearing a white tank top, black leggings, and athletic shoes, standing with arms behind her back. On the right, she is wearing a gray tank top and patterned leggings, with arms extended forward, showing improved posture and muscle tone. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/f6b68529-2751-4bb8-bd78-ff6016e9069c/MSGM8862.JPG TESTIMONIALS Side-by-side comparison of a shirtless man before and after fitness transformation, wearing shorts and sneakers, in a gym environment. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/91447075-5238-4068-b6d5-3b7be26e8184/2767B3A5-FFD1-496D-86D5-170E0117F3EE.JPG TESTIMONIALS Side-by-side comparison of a woman before and after weight loss. In the 'before' photo, she is wearing a blue top and smiling with her arm around someone, outdoors with a stone wall and greenery in the background. In the 'after' photo, she is wearing athletic clothing, standing confidently with hands on hips against a plain wall, smiling. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/51753c30-07f2-4109-adbb-32816f4bbb75/66984868-3B63-4D2C-8101-81B24FE0625E.JPG TESTIMONIALS Side-by-side comparison photo of a man before and after posture correction at a fitness studio, standing in profile next to exercise equipment. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/ab58aad0-72cf-48ee-b775-6524cf2e0575/DSC09673.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/cc67a819-ee52-42d9-9dae-216a3ba35c40/DSC09758.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/eb028b5e-bb43-401a-aff4-a65d0f30688b/power-women-custom-online-strength-programming-01.jpg https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/5d251d94-0736-4767-989e-f93f5c6ea8f9/DSC09830.jpg https://www.lamlab.ca/challenge daily 0.75 2026-03-06 https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/008ae41a-e3eb-42b1-897e-8464518a5e3f/B785E267-291B-4EAB-86A2-4229DEDB436F.JPG Challenge A woman with a workout outfit standing in front of a mirror before and after fitness transformation. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/bb2fd1eb-441e-45a6-a8db-6f33e1aca83c/IMG_3169.JPG Challenge Four-panel photo showing a man's physical transformation; top left: before, topless with a slight belly, neutral expression; top right: after, more muscular and defined, serious expression; bottom left: back view, showing less muscle definition; bottom right: flexing back muscles with increased muscle mass. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/ee403eb8-a81a-414f-93a7-eeebfe88328f/DBQP7051.JPG Challenge Side-by-side photos of a shirtless man in blue shorts taking mirror selfies, showing his physique before and after fitness transformation with visible muscle definition and reduced body fat. https://images.squarespace-cdn.com/content/v1/670ffd6b2f6bec34ee813286/24bfdb2a-2504-4d18-8bae-c0d63e0f0254/NRYI0247.JPG Challenge Side-by-side photos of a woman and a man showing their fitness progress. 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