Pure Motivation Fitness The Importance of The Fitness Assessment

PMF Podcast: The Importance of The Fitness Assessment

By Nutrition

🧐What is a Fitness Assessment?
🤨Is it another scam that trainers use to try and sell you training?
🧐Is it even worth doing?
Hi there, Coach Daniel here from Pure Motivation Fitness. I wanted to share some items of why the initial fitness assessment is so important when starting a fitness program in our podcast today!
If you have never had one It enables us to provide a custom approach to an individuals program.
Medical background: Going through medical background , previous exercise experience enables us to gain a better understanding and ensure we can take into account previous medical issues that can injure an inidividual of not taken into account.
Secondly, gaining previous exercise experience allows to know what kind of training protocol they’ve done. If they’ve worked with coaches in a 1on1, group setting, independently, or never have been on a set fitness program.
Body Composition scan: The inbody assessment shows us exactly what composition an individual has (lean mass, muscle , body etc) and enables us to formulate goals to correct composition, versus strictly focusing on weight gain/loss. Focusing on composition ratios ( what is the lean to fat mass ratio) enables metabolism to increase and in turn can keep fat increase off longer.
The Importance of Movement Quality – why is a screen so important to achieving your goals ? Whether someone is trying to gain or lose weight, get stronger or faster , the foundation of their movement has to be perfect. Otherwise they can development injuries much quicker.!
Over 80% of people coming in have postural issues due to our current working conditions and even more so the importance of a movement screen.
We will then take clients though a mini session coaching them on main movements Such as hinging , squatting , pull and pushing movements to ensure they can integrate into our small group program easily and safely
These and more areas Of ones personal fitness criteria are taken into consideration when we at Pure Motivation Fitness Provide you a “Fitness Assessment”!
It’s totally worth the process and we guarantee to provide you the most educational and motivating experience or your money back!
Let us know what questions you may have and if you would like to book a complimentary Assessment?
If so DM us back or call 905-832-3331

weighing self everyday header1

Weight Loss vs Fat Loss

By Nutrition
weighing self everyday header1

There are so many items and gimmicks out there that give you a fast weight loss. For more years than I can count, it has been a buzz term! Your first reaction is “I need to lose weight” if you’re dissatisfied with the way you look, but what if I told you that might not be the correct response. Today, to help you gain a stronger base to set realistic health and wellness goals, I would like to illustrate to you the difference between weight loss and fat loss.

So, really…What’s the difference?

As many health-related words , people are confused when it comes to weight loss and fat loss, and they seem to be used interchangeably. When you step on a scale, the number represents the total weight of your bones, muscles, organs, and body fat. In terms of weight loss, you’re trying to lower the number. When you talk about weight reduction, the main aim is to lower the body fat percentage by the amount of fat your body holds.

Generally speaking, there are few people who really need to lose “weight,” that is, athletes before a game. But, for the rest of us, the reduction of body fat should be our objective. The problem with weight loss is that it is an inaccurate indicator. Your weight can fluctuate daily due to water loss or retention, whether you have just eaten, bladder content, muscle loss or gain, and many other factors. It’s very hard to point to a single factor that could increase or decrease your weight from day to day. In addition, a person with very little body fat, who is in perfect shape for all purposes, will weigh more than someone of the same height who is obviously out of shape. These variations are not taken into account in the standard bathroom scale. So, it’s necessary not to fix a number.

So, what should you do to lose fat while building muscle?

The number one thing you should consider before you start your weight loss journey is that you need to change your diet – with exercise alone, you can’t lose as much body fat. Eat whole foods, proteins and vegetables and avoid processed foods as much as you can. Second, and we’ve touched on this in the past, start strength training. It builds muscle and helps to lose fat.

Checkpoint Motivation

It’s really hard to see results quickly, but it’s not hard to track the progress. Take measurements before you launch your fat loss journey. Measure your arms, chest, waist, hips, legs. Take assessments on a weekly basis and keep a log of your defeats. Take full body photographs every two weeks to get a true picture of the progress you’re making. Keep a diary of your meals and keep yourself accountable for making healthier decisions. Make sure you record your workouts – again for transparency, but also to have written proof of the strength you’re building!

We will help you get started on your weight loss journey and explain the best way to achieve your goals with a full diet and exercise plan. Together, we are going to make your ambitions a reality.

Pure Motivation Fitness Podcast 3 scaled

PMF Podcast: Natural Strategies To Boost Immunity With Dr K

By Nutrition

Hi everyone! Hope your amazing and ready to start a new week with a positive attitude, an appreciation for all that you have in your life, and an intentional proactive mindset that is geared around making sure you create time to exercise and eat healthily vs. fear exercise, hide from it or convince yourself that is not possible to add to your lifestyle!.

In today’s PURE Motivation Fitness Podcast I wanted to share some light on Natural, healthy Strategies on how you can Boost Your Immune System, Provide your body with the best forms of Immunity Boosting Foods, Vitamins & Minerals.

Today we are joined by Dr. Demetre Katrivanos how is not only an experienced veteran Doctor of Naturopathic Medicine, Exercise Sports Nutrition Coach & recently newly Certified Fitness Coach! He has been in the industry for well over a decade and has been helping thousands of members both in and outside of PURE Motivation Fitness change their lives, change their mindset when it comes to eating healthy, and even changing their eating behaviors! Much of his success is due to his passion for exercise and nutrition and making them be a joint process and not two different factors that are discussed, handled, or separated.

Dr. Katrivanos is a licensed naturopathic doctor registered with the College of Naturopaths of Ontario. In addition to his degree in naturopathic medicine (ND). Dr. Katrivanos also completed and obtained his degree in conventional medicine (MD) from Saba University School of Medicine in the Netherlands Antilles. He has had training in a clinical setting at Toronto General Hospital and Toronto Western Hospital respectively.

Dr. Katrivanos has a centered-patient practice and his focus lies beyond the symptoms, and involves understanding and addressing the origins, prevention, and treatment of complex, chronic disease using a whole-body systems approach.

Today’s podcast focuses on the following topics below and we hope you find it helpful. If you do, we would like to if you can please share this with any friends or family you feel can benefit from hearing it. To learn more about Vaughan’s 1st and only Boutique Fitness Studio with over 60 Small Group Personal Training Fitness Classes each week, visit www.puremotivationfitness.com

-Mushrooms (Shiitake, Reishi, Cordyceps)
-Anti-oxidant family (berries, cherries, kiwi, grapefruit)

-B-Family of Vitamins
-Vitamin D

Coach Dimitri

PURE Q A With Coach Dimitri

Listener Questions About Workouts & Macronutirnts: 5 Minute Friday Q & A

By Nutrition

Five Minute Friday Q & A

Hi guys welcome to another edition of 5 min Friday here are today’s 3 questions and my answers to them.

1. is it healthy to feel sore two days after a workout?
2. if I want to lose weight should I cut out carbs from all my meals?
3. is it better to count calories or macronutrients

be sure to dm or email us your questions so we can answer them during our Friday segments!

Middle Age Spread

Middle Age Women Fighting Slow Metabolism – Pure Motivation Fitness

By Nutrition
Middle Age Spread

Many women, especially as approaching middle age may have heard the phrase ‘middle age spread’. Well unfortunately there is some truth and science to back the phenomena.

As we age there is a natural loss of muscle mass, about 1/2lb yearly after the age of 30 and up to 1lb yearly after the age of 50. That alone will start to decrease metabolism, but if the wasn’t enough as women approach and enter menopause they experience reduced estrogen levels, and lower quality of sleep. Add these three culprits together and its a recipe for a slower metabolism, increased body fat, particularly abdominal fat, and hence ‘the middle age spread’. This will occur if you maintain your lifestyle and don’t make some changes accordingly to try to counteract the reduction in metabolism.

This can be done by three somewhat easy ways, although not always easy to execute, you need to to try harder than when you were younger, sorry ladies. Firstly, eat less, this doesn’t mean starvation or fad diets, you need to check in with your portions, you are eating for a lower number of metabolic calories needed through the day so adjustments need to be made, and ensure you are getting quality macronutrients, complex carbs, proteins and healthy fats. Also watch the sugar, alcohol, and fat intake, these bad boys pack a large calorie punch and not reducing these will derail your efforts. Secondly, move more, easy right? If you don’t strength train, start, if you do, add some more. Just increase your calorie expenditure through both aerobic and anaerobic exercise, from what you were doing before. Lastly, focus on improving quality of sleep, lack of or broken sleep causes weight gain. The increased exercise and cleaner diet should help, and adding relaxation therapies like yoga and meditation have been shown to improve sleep. If needed you might want to try natural supplements like magnesium that may help somewhat.

So yes ‘middle age spread’ is real but can be counteracted with some changes to your lifestyle; eat less, move more, sleep well! These changes will be beneficial for your overall health as you age, reducing risk of heart disease, type 2 diabetes, and some cancers.

Do Vegetarians lack in Nutritional Macros

Do Vegetarians lack in Nutritional Macros?

By Nutrition
Do Vegetarians lack in Nutritional Macros

I’ve written this email with the intent to showcase the positive effects, discuss some myths and give back some information about Vegetarian Diets despite me personally being a full out carnivore and prefer a mixture of a Mediterranean Diet.

As a fitness coach for over 23 years my main concern when it comes to helping my members follow or stick to a diet is that FEMALEStry to maintain a min or average of .8 -1g or protein per pound of body weight and for MALESto consume 1-1.5g of protein per pound of bodyweight.  Sometimes even suggesting 1.7-2g of protein per pound of bodyweight depending on the size and height of the athlete and how much lean mass they have.

Say what you will about vegetarianism, but the truth of the matter is more and more people are making the change to a plant-based diet, even if it’s only one day of the week hence meatless Monday.  October 1stwas World Vegetarian Day, but the day has been expanded to Vegetarian Awareness Monthto celebrate and highlight the benefits of a plant-based diet.  Stereotypes come with every “diet”, but vegans and vegetarians face some misconceptions that are held with popular beliefs. Here are a few myths we are busting  up about vegetarians.


Myth 1-Vegetarians and Vegans don’t get enough protein?

Despite the stereotypes associated with vegetarianism and its many forms, if you want to be a bad ass and think about it plants provide ten times more protein per acrethan meat.  Which means vegans and vegetarians have a variety of protein sources including: beans (black, soy, garbanzo, etc.), nuts (almonds, walnuts, cashews) quinoa, leafy greens, tofu, tempeh, seitan, buckwheat, seeds (hemp, pumpkin, etc.) jackfruit.  Plus, plant-based proteins contribute to a more heart healthy diet because they contain more fiber and less saturated fat than meat.

However, if a client or person wishing to shed bodyfat doesn’t understand how their mesomorphicor endomorphicmetabolism and body types contribute to eating a diet that is typically higher in carbs and less in protein they can spike blood sugars very easily and store more sugar to fat than they want to.  That’s why you should always mix a plant based protein with a carb either something high in fiber (fruits & veggies) or a healthy nutrient dense measured out grain based carb (quinoa, oats, wild /brown rice, grain crackers ect) and a healthy fat (avocado, olives, cheese, nuts, seeds, nut butter, salmon, sardines) so that you eat all 3 macronutrients tougher and slow down the release of the carb you choose to not spike blood sugar.

Myth 2- If you don’t include dairy in your diet you have weak bones?

Most people think of vegans and vegetarians as waifs or skinny and weak because they think:  A – they don’t get enough protein and B – because they don’t get the nutrients from consuming dairy products. First, not all vegetarians are against dairy. Vegans don’t eat anything that comes from animals including dairy and eggs, but most vegetarians are Ovo Lacto Vegetariansand consume eggs and dairy. So if anything I highly recommend anyone who is Vegetarian to follow this slightly less restrictive form as you can beautifully consume higher amounts of protein per pound of bodyweight male and female and thus never be catabolic (where your losing lean mass due to being more active and consuming less protein than your body requires or are deficient.   Someone that is an Ovo Lacto Vegetarian can for example have fresh omelettes with 4-5 whites and 1-2 yolks a few times per day and consume a total of 25-45g of protein per serving!  Add some delicious burrata cheese, Mozzarella, Ricotta or Feta cheese to every salad per day and there can easily be another 15-35g per day so this is more something that I can give my Spartan Stamp of Approval to.

However,even if you are vegan, the nutrients needed for good bones – calcium, vitamin D and protein – can be found in kale, broccoli, bok choy, tofu and soymilk.  So for anyone that claims that Vegans or Vegetarians have poor bone help take a hike because your mistaken.  There is a difference between what macronutrients and vitamins are needed for muscle grown and sparing and other foods for bone health.  Anyone that claims to talk down to a Vegetarian Diet is simply uneducated and needs to know that facts!

Myth 3- If it’s vegetarian it’s healthy?

Wouldn’t that be amazing! But that is absolutely not true.  Sugar is vegetarian and is a huge contributor to obesity and other diseases. It’s easy as a vegetarian to load up on processed foods like veggie burgers or “chikn” because it doesn’t take a lot of work, but those processed foods can be full of sugar, oils and sodium.  Remember unlike a lean piece of red meat, chicken, turkey, or fish being grilled on a BBQ with minimal to now sugar ALL the MEATLESS PATTIES consumed are full of ingredients to help promote and extend shelf like because its man-made. And, to add to it there are many labels to claim they are PURE Vegetarian but have ingredients like sugar, and corn syrup as the first 2 ingredients meaning they are of highest values.

However,As expected with a well-balanced diet that for anyone in general should try to avoid processed foods and make sure it looks like it was yanked out of Yia Yia or Nona’s garden (grandmother in Greek & Italian).

Myth 4- A vegetarian diet is full of carbs?

Carbs are not a bad word and yes, vegetarians on average consume more carbs than meat eaters, but a vegetarian meal isn’t just pasta. Just like a well-balanced diet that includes meat, requires planning, so does a vegetarian diet. While it’s easy to whip up a vegetarian pasta dish, make sure you’re eating whole food sources of carbohydrates. They contain more water and fiber to make and keep you full and don’t contain added sugar, fats or chemicals. Oats, beans, root vegetables and fruit are all whole foods sources.

That’s why is essential for anyone who wishes to change or stick to an ALL VEGAN or some form of LACTO OVO or VEGETARIAN diet that they learn the importance of knowing how to gauge and measure your macros so you can properly and precisely create a plate that has a mixture of food that all give you protein , carbs and fat.

For Example:

a)   Breakfast of 3/4c beans with 1/2c diced veggies +1.5 tbsp of olive oil and 2oz of nuts and feta cheese

b)   Protein shake with khale, +water + ½ avocado and nut butter

c)    Mixed green salad with 1/2c chick peas , 1/2c pumpkin seeds, 1tbsp olive oil and vinegar and1 cup of red cabbage

***All these are a great mix of min 25-30g of protein, 25-50 g of carb and 10-25g of healthy fats.  This is way better than just having oats and fruit for breakfast or salad nd fruit on it. ****

However,Plants are full of phytochemicals, antioxidants, vitamins, minerals and fiber and eating a plant-based diet is one of the most nutrient dense, healthy ways of eating and dieting because lets face it if your 25-55lbs over weight it 80% due to you eating months or years of highly processed foods, carbs or nutrient deficient caloires and not moving enough…So…if you want to shed the “cheecho” (Italian for love handles)its time to imagine replacing your carbs you eat each day in high amount to veggies in each day in high amounts and watch how fast your tummy and thighs slim down.


But it takes work and thoughtful planning to reap the benefits of this lifestyle. Make one small change this month, even if it’s finally including a meatless Monday, to celebrate plants as a bountiful food source.

ATTITUDE is everything,

Dimitri Giankoulas

Fitness, Nutrition & Lifestyle Coach


Fitness, Personal Training & Nutrition Counselling is my life’s work!  I was born to Motivate, Educate & Inspire so lets help you book a 15min Fitness Discovery Call (or if your really serious and want to fast track) a Fitness Assessment so we can help you solve any Exercise, Nutrition or Motivation problems you may be having by clicking here: https://go.oncehub.com/DimitriGiankoulas





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10 Eating Out Restaurant Tips 1of 3

10 Eating Out Restaurant Tips (1 of 3)

By Nutrition
10 Eating Out Restaurant Tips 1of 3

How are you champ? It’s Saturday and that means the weekend is here!

For many of you that means taking some time to relax, reflect,  recharge and spend some quality time with family and friends.

We live in such a busy, high stress and highly addictive world of always being “on” or “staying connected ” via social media, that its great to take some time away from everything. Plan an afternoon or night out and visit your favourite restaurant so you can enjoy a nice healthy meal, not deal with the food prep or most importantly, the “clean up”.

I hate doing dishes even though we have a dishwasher, when you’re eating 4000 calories per day, theres always dishes, pots, pans and more to clean up so tonight were going out to eat.

I wanted to give all of you some of my easiest and most practical tips on Eating Out at a restaurant and hope you enjoy them, use them and share them with any friends or family!

Be sure to remember that we need time to remove ourselves from our “crazy” world and need to get back to good old fashioned traditions of eating together with people we love, not having our cells phones out and making eye contact, enjoying true conversations with people and what not a better place to do so than your favourite restaurant.

We often visit a few of our favourite places to eat and if you want to try them out they are:

-Grazie Restaurant

-The Keg Restaurant

-Motorino Restaurant

-Avenue Restaurant

-Philoxenia Restaurant

Tips 1 of 3:

Everyone loves a nice dinner in a nice restaurant. I have compiled some tips to help out with your “night out”:

1.    Eat before you go out so you are not starving

2.    Don’t ask for bread or tortilla chips. When they bring it back or if that’s not possible, then just don’t eat it

3.     Look at the menu closely and ask your server what comes with your meal. If there are tempting items that you don’t want to eat, request for the server to leave them off

4.    Some restaurants are now getting savvy with a health conscious section on the menu; keep a look out when you are looking through a menu

5.    Drink water (i love carbonated like Perrier)  or tea (unsweetened) vs. pops or high sugar drinks

6.    Stop eating when you’re full. Let the server take your plate so you don’t keep stuffing yourself or take it to go

7.    Say NO to dessert – eating something that had truckloads of sugar, fat and calories after you just ate a complete meal can cause havoc to your digestive system.  If you have to split it with everyone at your table!

8.    Order grilled or baked chicken breast, fish or steak. Ask for steamed vegetables

9.    SPECIFY – no butter, no oil. Or tell them to bring dressings on the side your in charge here not them

10. Only order what you intend to eat and don’t get thrown off by getting specials loaded with extra sugar, butter and high caloriesRegardless of any restaurant you choose, there is always on option to grill or bake, just ask your server!

If you or anyone you know in the Vaughan region is looking to start or improve their current fitness program, or is wanting to get help with any nutritional areas of concern,  until July 31 2019 we are giving away 20- 7 DAY FREE VIP Access Guest Passes.   To try PURE Motivation Fitness out or to refer anyone you know who may be interested click here!

p.s. Remember ATTITUDE Is Everything


Coach Dimitri



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Quick Easy Restaurant Guide

Quick & Easy Restaurant Guide (2 of 3)

By Nutrition
Quick Easy Restaurant Guide

Did you visit any restaurants this weekend?  Was it hard to order from the menu or did my last tips help you out? If they did, Im super pumped.

There are a lot of restaurants to choose from, keep these tips in mind when selecting a place.  Ive Put together 3 of my favourite for you and wanted to share some of my “do’s” and “don’ts”.

(Tips 2of 3)

The majority of Mexican restaurants serve chips and salsa when you sit down, so don’t
get out of control with it. Send it back so you don’t stuff yourself with it before your meal
*Try ceviche (fish mixed with tomatoes, cilantro, and lemon recipe may vary according
to restaurant) or tostada salad; leave out the dressing and use salsa instead

Avoid the tempura and anything that’s deep fried. The majority of rolls come with rice so
ask your server to leave it out or choose a sushi restaurant that serves brown rice.
*order Sashimi
*Hand Rolls without rice
*Sashimi Salad
*Miso Soup
*Ask for low sodium soy sauce

Italian/Greek or Mediterranean
Beware of the bread; have the waiter take it away.  Now-a-days, a lot of
restaurants have a healthy section on their menus.
*Order high fibre, whole wheat pasta with chicken or fish and marinara or tomato sauce.
*You can also order a grilled chicken salad with Italian or balsamic vinegar dressing.
*Drink Between 8-12 glasses of pure, filtered water per day.

Below is a quick and easy way to choose the best forms of cooked foods! Hope you enjoy!

healthy restaurant tips to remember when eating out

Do you know of anyone struggling with their fitness goals? Do you feel they would be happier, healthier & much more vibrant if they had a coach to give them fitness & nutrition guidance? If so Send them this link for a FREE 7 Day Fitness Trial at our boutique fitness studio in Vaughan:


Remember, we are always in charge of what goes in our mouths!  Take 60 seconds to make the right choices…your body is worth it.


Your Coach,



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videos for you to watch on eating at restaurants

10 Eating Out Restaruant Tips: 2 Videos (3 of 3) – Pure Motivation Fitness

By Nutrition
videos for you to watch on eating at restaurants

Coach Dimitri here and I figured that sending you emails to read on Eating out may take too much of your time so why not send you some videos?

I hope you enjoy these if you do, please send us any comments and don’t forget to sent this to anyone you feel may benefit from watching!

Firstly, lets begin with Foods That Sabotage Your Fitness Goals:

Foods that Sabotages Fitness Goals:

Secondly, let’s talk about What To Eat When Eating Out? 

-What to eat when eating out:
What to eat when eating out!

If you want to learn more about what to eat for your specific body type be sure to download our free Ebook right here called EAT RIGHT, TRAIN RIGHT! FOR YOUR BODY TYPE

Till next time…remember ATTITUDE is everything,


Coach Dimitri



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