I ran competitively for 9 years. I raced distances from the 800m on the track to 10km on the road. Known for it’s high incidence of overuse injuries, the running daemons got me twice – once I rolled my ankle (3rd degree sprain; obviously not an overuse injury) and another time I had IT Band ..read more..
If you’ve been spinning your wheels at the gym, get familiar with F.I.T.T. to help you customize your workouts and achieve your goals! When I taught introduction to strength and conditioning at Memorial University, the F.I.T.T. principle was an acronym used to help students (and trainees for that matter) design an effective workout program. ..read more..
I haven’t blogged in quite a while, but wanted to share with you a new product from the folks at Examine.com. Examine.com is an independent organization that presents un-biased research on supplements and nutrition. Their goal is to make you more informed on your decisions when it comes to purchasing workout and health supplements. Today, ..read more..
Traditionally, explosive weightlifting has been reserved for sprinters, but distance runners can also benefit from including these power-producing exercises in their strength and conditioning program. In addition to traditional strength training and plyometric exercises, the Olympic lifts and their variations can help runners improve their potential for performance. The Science Power is the ..read more..
Below is a guest post from Lift Weights Faster author Jen Sinkler. Also, always consult with your physician or fitness professional before attempting high intensity workouts or unfamiliar exercises. Enjoy! ### All variations of the clean and the snatch are a blast to coach. The moment of dawning realization in someone’s eyes when you explain ..read more..
I was lying down on the couch the other day and went to push myself off to get up. My leg was in such a position that it activated the crap out of my glute. You see, I was propped up on some pillows and the unique position I had my legs bent actually put ..read more..
Similar to being undernourished and overfed, many of us are over-read and none the wiser. Thanks to the internet, there is a plethora of fitness articles and instructional videos at our fingertips. We are bombarded daily with conflicting fitness messages…no wonder it’s so difficult to decipher the good messages from the bad. In Weekly Fitness ..read more..
My friend and colleague, Jordan Syatt, from Syatt Fitness has posted three videos to help you with your squat. I’ve been asked a lot lately about bar position and what to think about when the weight gets heavy, so these videos couldn’t have come at a better time. Enjoy! 1. Should you go high or ..read more..
When many think of core exercises, usually, sit-ups and crunches first pop into mind…or any exercise that has us lying on our back (like in the picture above). What some don’t realize is that we can target our abs, core, trunk or whatever you want to call it, with exercises that don’t involve back lying ..read more..
So earlier in the week, I was quoted on Women’s Health (my first appearance) with Lee Boyce (a colleague of mine and fellow fitness writer/trainer from Toronto) in a short article on how long it takes to see muscle definition. Link here: http://www.womenshealthmag.com/fitness/muscle-definition I was asked several questions about the topic and the author took ..read more..
Well, I did not blog or write as much this year as I did in 2012 a) because I spent most of my time writing my master’s thesis and b) because I started personal training full time (since being in school) in June. But I did reach a few really awesome milestones though. I passed ..read more..
One of my favourite most hated pieces of cardio equipment is the fan bike. Commonly referred to as an “Airdyne” (or Misery Machine or Satan’s Tricycle), this piece of equipment is in a world of its own. Check out my 4th published article on BodyBuilding.com that discusses why the fan bike should be your go-to ..read more..
To be honest, I’m sick of writing workouts for myself. It’s tough to stay motivated because I try to re-write the workout while doing it! Today, I decided to do a pre-written workout that became popular in 2007, the 300 workout, inspired by the movie 300. Here is the version of the Floor Wiper ..read more..
This is a guest post from the folks at www.examine.com and The Supplement Goals Reference Guide There are a ton of pre-workout supplements on the market…too many to actually make a solid decision. I was wondering the same thing so I recruited the team behind the Supplement Goals Reference Guide to help me answer this ..read more..
This is a guest post from Nick Roberts, a 6-time Canadian National Champion in Olympic weightlifting. In addition to squatting and other unilateral quad-dominant exercises, any well rounded strength training program must include forms of lower body pulling to result in adequate structural balance and optimal muscle development. Simply loading a bar with heavy weight ..read more..
A few months back, I had the opportunity to get an interview with THE Dr. Tabata. Yes, THE scientist and researcher behind the popular HIT protocol, which consists of 8 rounds of 20-sec hard followed by 10-sec easy. The article was originally slated for a different publication, but in the publishing world, things change and ..read more..
Everyone knows how to do a basic lunge; these three variations take it to the next level. For the most part, running takes place in what’s called the sagittal plane — think forward and back. However, there is a lot more going on than catches the eye. A tremendous amount of stability and control has ..read more..
High intensity circuits, high intensity interval training (HIT) and fasted cardio are all popular calorie burning methods. But which strategy is best for you? HIIT If you look at any fitness intensity chart from the 80’s and 90’s, you’ll see a zone referred to as the fat loss zone, which corresponds to roughly 60% ..read more..
Some bodybuilding rules are meant to be broken. Apply these five rule breakers to your training and take your muscular development to the next level! 1) Only do functional exercises (free weight, multi-joint) “Functional training” is a buzzword as of late that is scaring people away from tried and true bodybuilding methods and turning ..read more..
Well, it would be a lie if I said that this week was anything shy of spectacular. I had my debut article on Arnold Schwarzenegger’s official website, titled Hybrid Density Training (HDT): The Best Fat Loss Workout You’re NOT Doing. It was a hit and received 10,000 LIKES! HDT is a high intensity training program ..read more..
Below is a guest blog post from a good friend of mine and fellow colleague, Chad Landers. After over 20 years in the personal training business, I’ve come to realize that many people still have problems achieving their personal fitness goals. While this is good for my business, the vast majority of people will be ..read more..
Lately, I’ve been playing around with and incorporating a few different exercises into my workouts. I’m all about increasing the challenge and effectiveness of each exercise I do and here are 3 exercise variations I’ve been enjoying (getting killed by) lately. Kneeling Banded Hip Thrust with Single Arm Kettlebell Press The hip thrust is ..read more..
Unfortunately, I have some sad news for you. Robert Kennedy Publishing, producer and distributor of Oxygen magazine, Reps magazine and MuscleMag has filed for bankruptcy and has closed their doors. As you may know, I was a regular contributor to all of these magazines. In fact, I submitted a training feature on kettlebell training that ..read more..
In most beginner exercise textbooks, it’s common to prescribe multi-joint movements (e.g. squats, bench press, deadlifts, etc.) at the start of your workout, and follow with isolation-type exercises (e.g. biceps curls, leg curls, triceps extensions, etc.). However, in the 1960s, Arthur Jones suggested the opposite (an isolation exercise performed immediately before a compound exercise) and ..read more..
This is a guest post from my friend Tiffany Lee Gaston – she is a National Figure Competitor, freelance writer, Paleo chef, wife and mother of three children, based out of Arizona. She is an advocate for health and fitness and aims to help inspire and educate others along their journey and I truly admire ..read more..