Personal & Athletic Training in St. John's, Newfoundland

Desert Runners: Inspiring Journey Through World’s Toughest Terrains

Desert Runners: Inspiring Journey Through World’s Toughest Terrains

A few weeks ago, I was pleasantly surprised when I received an email asking me to review a running documentary called Desert Runners. I watched the trailer and was immediately intrigued. The film follows a group of athletes as they complete RacingthePlanet’s Four Deserts Grand Slam, the most difficult desert ultra-marathon series on Earth. The ..read more..

Is Your Body Made For Running

Is Your Body Made For Running

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..

How 4 Letters Can Spell Fitness Success

How 4 Letters Can Spell Fitness Success

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..

Examine.com’s New Supplement Stack Guides

Examine.com’s New Supplement Stack Guides

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..

5 Olympic-Lifting Variations for Runners

5 Olympic-Lifting Variations for Runners

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..

Power Play: A High Intensity Dumbbell-Bodyweight Circuit

Power Play: A High Intensity Dumbbell-Bodyweight Circuit

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..

A Unique Way to Target Your Glutes

A Unique Way to Target Your Glutes

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..

Weekly Fitness Reads Feb 23-2014

Weekly Fitness Reads Feb 23-2014

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..

3 Tips to Improve Your Squat

3 Tips to Improve Your Squat

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..

Crunch-Free Core and Ab Exercises

Crunch-Free Core and Ab Exercises

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..

Women’s Health: Seeing Muscle Definition

Women’s Health: Seeing Muscle Definition

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..

Top 6 Articles of 2013

Top 6 Articles of 2013

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..

The Misery Machine: 4 Brutal Fan Bike Workouts

The Misery Machine: 4 Brutal Fan Bike Workouts

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..

300 Inspired Ultimate Sandbag Home Workout

300 Inspired Ultimate Sandbag Home Workout

  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..

Cheap and Effective Pre-workout Supplements

Cheap and Effective Pre-workout Supplements

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..

Thoughts on Olympic Pulling Variations with Nick Roberts

Thoughts on Olympic Pulling Variations with Nick Roberts

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..

My Interview with Professor Tabata

My Interview with Professor Tabata

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..

3 Lunge Variations Most Runners Don’t Do

3 Lunge Variations Most Runners Don’t Do

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..

Fat Loss Workout Mistakes You Might Be Making

Fat Loss Workout Mistakes You Might Be Making

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..

Top 5 Bodybuilding Rules You’re Not Breaking

Top 5 Bodybuilding Rules You’re Not Breaking

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..

Hybrid Density Training: The Best Fat Loss Workout You’re NOT Doing

Hybrid Density Training: The Best Fat Loss Workout You’re NOT Doing

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..

Top 5 Reasons You’re Not Seeing Results in the Gym

Top 5 Reasons You’re Not Seeing Results in the Gym

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..

Ultimate Sandbag Workout – Infographic

Ultimate Sandbag Workout – Infographic

I was approached by the folks from Greatist.com to come up with a special full body Ultimate Sandbag workout that was challenging and cranked up the sweat factor. Here’s what I came up with: Original post: http://greatist.com/fitness/ultimate-full-body-sandbag-workout

3 Exercises You Probably Haven’t Tried Yet

3 Exercises You Probably Haven’t Tried Yet

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..

Russian Revolution: Enter the Kettlebell

Russian Revolution: Enter the Kettlebell

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..

Strategic Exercise Pairing for More Size

Strategic Exercise Pairing for More Size

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..