HEALTH & PERFORMANCE COACHING

Get The Results You Want With The Flow Coaching Formula

My commitment is to help you create lasting health changes.

Health coaches guide you to making sustainable changes with the goals that matter most to you. You are the expert on your own health journey and we facilitate the process so you can accomplish more.

As a board-certified health coach, I’m like the other regulated health professionals you meet with but we focus on other areas of health you want to work on improving: stress management, sleep, recovery, nutrition, fitness, and performance.

With 1-on-1 Health Coaching, I can help you achieve the goals you want for your health.

Coaching is right for you if:

✅ You want to get healthier and perform your best — and stay that way for the rest of your life.

✅ You’re ready to take action to get immediate results and dedicate time to change your health in a sustainable way.

✅ You want an expert to hold you accountable.

Alison Cousins

“RJ is an absolutely fabulous coach and has helped bring much more focus and clarity to my career and home life. He has been so caring and patient and his support has been just what I needed.”

John Van Wart

I met with RJ for some help with health goals of mine and through working one on one with him we were able to find methods that really resonated with me. Through acknowledging behaviours and creating habits it felt easy for making a truly positive lifestyle change that is automatic now and am confident is here to stay.

“I know what to do... but I have a hard time staying consistent.”

When life gets crazy and responsibilities at home and work pile one on top of the other, it’s easy to let our health and wellness slip. The years go by and we don’t even realize how much our health has declined until we are completely burnt out.

But for most of us, there comes a time when we realize things must change. A time when gaining control over our performance takes on new urgency.

For some, it’s a scary health diagnosis. For others, it’s watching a loved one struggle with their own health problems. This turning point comes when you finally realize you’ve spent so many years taking care of others, but neglecting to take care of yourself.

When it’s time to turn things around and start tackling a new health goal, it’s not easy to know what to do next. And staying motivated is hard — especially if you try to do it all alone.

That’s where I come in.

My goal is to help you perform your best and feel your best to discover your full potential.

Health & Performance Coaching

Build the habits to look and feel better for life.

Personal coaching and detailed progress checking

Powerful practices to improve everyday life

Simple actions and daily accountability to stay on track.

All Within The Easy-To Use Online Flow Coach App

Hi, I’m RJ

I’ve been obsessed with high performance since I first discovered fitness and nutrition as a teenager and it transformed my life. Growing up I was a fat kid who was called lazy and didn’t have the motivation to exercise. I felt lost and alone with nobody to turn to for help.

Then I discovered a passion and interest in playing basketball in high school and with that came the realization that I needed to figure out nutrition and fitness for myself if I wanted to play on my high school team.

My journey for over 20 years has pushed me to become the strongest man in Eastern Canada twice and a board-certified health coach.

Schooling & Cred (for those who care about that stuff)

  • University of Toronto BSc in Nutritional Science

  • University of Toronto BSc in Psychology

  • NBC-HWC - National Board Certified Health Coach

  • PN 2 - Precision Nutrition Level 2 Master Health Coach

  • PN SSR1 - Precision Nutrition Sleep, Stress Management, and Recovery Coach

I will show you how to transform your health forever.

Whatever health goal you’re thinking about, I’ll help you achieve it. First, I’ll learn about your lifestyle, needs, and specific goals. Then, we will build an action plan and I’ll give you everything you need to look, feel, and perform better than you thought possible.

Proven strategies to help you get (and keep) the body you want.

Instead of the all-or-nothing approach, I use a sustainable, practice-based approach to build healthy habits into your life, one day at a time.

The result? You’ll feel Unstressable, better balanced in your health and wellness, and you’ll have more energy than ever before. Throughout the process, you’ll find new confidence in your body to perform your best with what matters most to you.

Coaching is right for you if:

✅ You want to get healthier, fitter, and stronger — and stay that way for the rest of your life

✅You’re tired of “quick fix” programs and are willing to dedicate time to change your health in a sustainable way

✅ You want an expert to hold you accountable and keep you consistent through the program

2024 Coaching Pricing

$45 / 30-minute session

-Get clear on the next actions to take for your goals.

$175 $150 / month

-Daily accountability and support.

  • 2-4 sessions per month, in-person or online.

  • 30 minutes per session.

Get the accountability you need for all aspects of your health.

Maybe it’s been a while since you’ve felt the peace of mind that comes with good health, the confidence to do what you truly want, or energy throughout your entire day.

If you’re ready to get control of your health and performance once and for all, I’m here to help you.

This is your opportunity to feel, and perform better than you ever thought possible—and build the habits you need to stay that way for life.

Find Your Flow,

RJ