TheTrueTransformation.com

I work with CEO's and top professionals to increase energy, overall productivity and health by using the most up-to-date and effective health and fitness strategies.  I've worked with high level executives and business owners around the world. 

Services include Body Transformation Coaching and Training, Corporate Wellness Programs, team Building, and Health and Fitness Education Programs.

I also manage a community of successful professionals looking to improve their energy, health and fitness level that has over 2000 members.  You can request access here:
http://facebook.com/groups/TRUEFitGroup

Want to work with me?  Shoot me an email:
Josiah@thetruetransformation.com

For all speaking inquiries please email Michelle at:
info@thetruetransformation.com

For More Information About Me, please visit:
TheTrueTransformation.com

In my free time, I enjoy a cold and refreshing Moscow Mule, Chicago sports and spending time with my wife and our two boys.

Owner

Would you like to finally get your health and fitness in order this year without having to follow a restrictive and unrealistic diet and workout plan?

If so, you’re in luck because that’s exactly what my company, True Transformation, specializes in helping hard working high achievers accomplish.

How do we do it?

Simple. We set up a system that is built to allow you to eat foods you love, train and stay active without feeling rundown, enjoy social events, accomplish big goals in your personal and professional life, and truly enjoy the process of getting in the best shape of your life.

Sounds too good to be true?

Of course it does 

That’s because the health and fitness industry has fed you a nonstop stream of nonsense designed to keep you frustrated. Our system puts an end to all the unrealistic fads that keep you from reaching your goals.


It’s just like having a world
class coach and personal trainer with you 24/7. Your system will be built for you so everything is tailored to your unique lifestyle and goals. 

Picture this...you’ll wake up each day with tons of energy and the peace of mind knowing all you have to do is follow a simple and enjoyable system - and your body will transform quickly and efficiently.

Plus, you’ll actually love the food you’re eating and you’ll look forward to your fast and efficient workouts.  Not to mention, your confidence will skyrocket and you’ll feel amazing in your own skin. 

Sound good so far? Great.

You’re probably wondering how will this all work for you?

Let me show you.

My team and I put aside 30-45 minutes to explain in detail how we can help you get in the best shape of your life and keep your results forever. 

To book your complimentary strategy session now, simply email me: Josiah@thetruetransformation.com 

Or you can fill out our consultation form here and either I or a member of my team will be in touch:

https://truetransformation.wufoo.com/forms/z1uqje6w0ho937z/

Josiah Novak

Thanksgiving Survival Guide 🦃

Let me start with this:

You don’t have to follow any of the advice I’m about to give.

You’re an adult.

I’m not your dad or your boss.

You get to decide how you approach the holidays and I won’t judge you either way.

The real problem with trying to “survive” the holidays…

When someone messages me in panic about Thanksgiving, it’s almost always one of two reasons:

1) They’ve been near-perfect lately.

They’re crushing training, locked in on nutrition, and terrified of losing progress.

I get it.

After dropping 80 lbs and keeping it off for 8 years, I know that weird fear:

“What if I wake up back in my old body?”

It feels dramatic — but it’s real.

2) They haven’t been consistent.

And now they’re heading into a calorie feast feeling insecure, guilty, and behind.

Like when vacation sneaks up and you realize you forgot to lean out.

That panic button gets smashed fast.

Both are understandable.

Neither is necessary.

One day of high calories is not a national emergency.

If one day of fasting won’t make you malnourished…

one Thanksgiving won’t erase your progress.

Unless you decide it turns into a week (or two).

A simple game plan

1) Skip breakfast. Enjoy dinner.

Keep it simple.

Don’t try to micromanage calories if you know you won’t.

Eat light earlier (or not at all), then feast later.

Most of my clients already do intermittent fasting, so this fits naturally.

Only rule: don’t eat until you’re sick.

Full? Great.

“About to throw up?” Not smart. Don’t do that.

2) Enjoy a few drinks if you want.

Normally I tell clients not to stack alcohol + feast meals often…

but it’s Thanksgiving. 

Who cares?

If you want a cocktail or two, live your life.

Try not to go crazy with sugary drinks, but even if you do — relax.

Only rule: don’t get sick and don’t be that drunk guy.

And obviously: don’t drive.

(Also, if you’re curious: my go-to is a Moscow Mule. 🔥)

3) Workout if you’ve got the time and energy.

A morning sweat makes the whole day better.

Not because you “earned” food 

but because you’ll feel awesome and more at ease.

If you want a fun holiday burner:

Option A:
	•	1 mile run
	•	50 burpees to pull-up
	•	1 mile run
	•	50 burpees to pull-up
	•	1 mile run

Option B:
20 → 1 ladder
	•	Med ball slams
	•	Push ups

The most important part

Relax and enjoy the day.

Seriously.

Because what happens after Thanksgiving matters way more than Thanksgiving itself.

Leftovers + alcohol sitting around leads to:

“this shouldn’t go to waste…”

…and suddenly Thanksgiving turns into Thanksgiving six weeks.

So here’s the move:

✅ Enjoy the holiday
✅ Be grateful
✅ Send leftovers home
✅ Put the alcohol away
✅ Clean up
✅ Back to routine Friday

You’ll drop the bloat in a few days and be right back on track.

Live your life.
Don’t sweat the small stuff.

Happy Thanksgiving. 🦃🍁

I help driven executives and fathers permanently transform their body using my 3M Fitness system

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When you’re trying to get in shape but you need that pick me up

Queen's University

Office of Professional Development and Education Scholarship (OPDES) Queen’s Faculty of Health Sciences:  Expertise in Storyboarding, Collaborative Team Leadership, and Elevating Standards. Proficient in Logic Pro for Audio Script Recording. Passionate about Promoting Lifelong Learning and Advancing Global Education.

Instructional Design Assistant

Empowering Engineering Education: Custom Course Module Design, Editing, and Pitching. Specializing in Universal Learning Design, AODA Accessibility, and ADDIE Model. Led Initiatives on English Proficiency, Academic Integrity, and Curriculum Development. Proficient in Report Writing and Learning Outcome Alignment. Strong in Multidisciplinary Collaboration and High-Level Communication. Champion of Continuous Improvement. Smith Queen’s Faculty of Engineering Teaching & Learning Team (ETLT).

Instructional Designer Associate

St. Lawrence College

Technical Communications in Healthcare Management - Technical writing for Healthcare (HICO 1000) Healthcare research, APA 7, data and memo report writing, professional communication, and presentation skills. In-person teaching delivery. Blackboard assessment.

Technical Communication Professor

Rock Star Live/Sonos

Lead Vocalist & Facilitator at Rock Star Live, an interactive band known for engaging audiences at corporate and special events across North America. Our extensive repertoire of over 500 songs ensures an unforgettable experience. Band features acclaimed musicians - JUNO Award winner Jeff Pearce (Moist), Gerry Finn (Killer Dwarfs and Burton Cummings Band) and a variety of Toronto pro musicians.

Vocalist/Host of Corporate/Private Events

Lambton College Online

Instructor for Professional Communications (COM-3013) in the Fall 2021-23 Term of the ETIS e-Learning program. Also taught Organizational Behaviour for the International Business Diploma Program at the School of Business from January to April 2022. Provided clear communication outcomes through synchronous delivery to a diverse group of 75 international students. Managed course delivery via Teams for the ETIS program, utilizing D2L and creating course shells, along with Dropbox assessments. Ensured adherence to Lambton College's academic integrity policies, AI and Instructor for Professional Communications (COM-3013) across three Fall terms (2021-2023) in the ETIS e-Learning program. Additionally taught Organizational Behaviour for the International Business Diploma Program at the School of Business from January to April 2022. Delivered clear communication outcomes to a diverse cohort of 75 international students through synchronous sessions. Managed course delivery via Teams for the ETIS program, leveraging D2L and creating course shells, as well as using Dropbox for assessments. Ensured strict adherence to Lambton College's academic integrity policies, including AI and APA 7 for international students. Provided timely assessment feedback and conducted student consultations on academic integrity and writing. Proficient in navigating the post-secondary educational structure.

Partial Load Adjunct Faculty Professor - School of Business, School of English and Liberal Studies

Altis Recruitment

Contributed to the Toronto Catholic District School Board as a team member on the Student Information System (SIS) Project. Spearheaded the development of training materials for 8000 users during the information technology infrastructure rollout. Proficient in crafting easily understandable instructional content through writing, teaching, and coaching. Responsible for creating, modifying, and editing written training materials, as well as script writing, voiceover production, and crafting technical training videos for the SIS Project. Collaborated across multiple disciplines for project management tasks and team efforts. Utilized Fujitsu training, Camtasia, and Microsoft 365 Sharepoint for video creation and editing.

Technical Writer/Trainer

Limestone District School Board - Limestone Community Education

Developed and conducted online curriculum and live ESL programs for adult learners, delivering up to 4 hours of instruction daily. Successfully transitioned from classroom to virtual instruction in March 2020, providing synchronous and asynchronous lessons tailored to adult ESL learners. Conducted full-cycle needs analysis, setting goals and assessments for effective adult learning outcomes. Proficient in creating and nurturing online ESL communities using various LMS platforms such as Google Classroom, Blackboard, D2L, and Brightspace. Facilitated synchronous lessons via Zoom or Microsoft Teams, employing Task-Based Learning for Portfolio-Based Learning. Achieved a remarkable 90% daily attendance retention rate.

Adult ESL Instructor

Queen's School of English

Instructor in EAP programs, English for Academic Purposes.
Speaking, Lab (Listening), Literature, Academic Writing. 
Proficient in Moodle & Prezi applications, D2L, Desire 2 Learn Portal

(ESL)  English as a Second Language Instructor

Rock the Stars

Rock the Stars delivers transformative team-building through unforgettable musical experiences that inspire and reward. Our programs engage groups of all sizes, from 10 to 1000+, fostering communication, risk-taking, and collaborative teamwork. Whether at hotels, resorts, convention centers, or our Toronto music studios, we create meaningful connections and boost confidence to achieve the extraordinary. Available throughout North America, our events cater to diverse audiences, from the shyest to the most outgoing.

Corporate Team Building Facilitator / Host

Inner critic-need a tune-up? Confidence hiccups happen.  Whether you're a CEO, a leader in your field and moving in between complex decisions, perfection, and doubt, I can help. I work specifically with extracting complex ideas and getting them on paper first, then figuring out how you can get to your next step of brilliance! 

In 2025, I have exciting writing projects that are coming to life.  Keep following and connecting!  

17+ years in global education teaching adults in person and online. ESL, academic professional writing, higher education teaching, and online course design. Lesson planning and content developer for 5 live hours of daily teaching x 10 years in multilevel courses. Taught global learners in adult ed setting with a pencil in literacy classes to academic professional communication courses. Students would call me "Teacher Katherine." My Stan Store is to advance global communication and reduce your inner critic. 

Live event performer as vocalist/facilitator across North America for corporate and live music events. I’m used to pivoting audiences, dealing with nerves, hotel food, event management, and delivering quick, on-the-spot presenting whether you deliver in front of your cat, 20,000 people, or in person.

SERVICES: Visit my products in the Featured section. Click the link to go to my Stan Store. 

 I offer a [Free] 🔥Tips for Live Presenting Download
           
→ Coaching 1:1 
→ Executive Communication 
→ Voice Training for Speaking
→ Teaching Resources 

💌 For any further Q's or enquiries about working together:
     
Email: katherineheikkila@gmail.com or DM

Opinions are mine and not of higher ed employers, nor AI. 
🤖 I write and design my content. 

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Josiah Novak

Katherine Heikkila

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