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

My Published Articles


For the Dudes

jon-erik kawamoto, fitness coach

  • Hybrid Density Training: The Best Fat Loss Workout You’re NOT Doing.  Link HERE.

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  • 10 Reasons You’re Not Building Muscle.  Link HERE.
  • The Abdominal Trifecta Workouts.  Link HERE.
  • Intensity Amplifier: Four Rep Tempos in One.  Link HERE.
  • 6 Recovery Strategies for the Workout-aholic. Link HERE.
  • 11 Reasons You’re Not Breaking Through Training Plateaus. Link HERE.
  • 4 Weightlifting Tips to Master. Link HERE.
  • 5 Ways to Fire Up Your Cardio. Link HERE.
  • 8 Ways to Spice Up a Plank. Link HERE.
  • Two Weeks to Strength Workout. Link HERE.
  • Workout Finisher: Metabolic Cardio Mix Up. Link HERE.
  • Two Weeks to Burn Fat Fast. Link HERE.
  • 5 Reasons You’re Tired of Working Out. Link HERE.
  • Time Crunch Training: 15-minute Chest Routine. Link HERE.
  • Time Crunch Training: 10-minute Back Blast. Link HERE.
  • Time Crunch Training: 15-minute to Wider Shoulders. Link HERE.
  • Time Crunch Training: 10-minute Arm Blow Out. Link HERE.
  • Time Crunch Training: 10-minute Leg Circuit. Link HERE.
  • Workout Finisher: The Single Plate Complex. Link HERE.
  • 10 Ways to Build Strength Without Size. Link HERE.
  • 10 Ways You’re Sabotaging Your Workouts. Link HERE.

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  • 5 Ways to Amp Up Barbell Complexes. Link HERE.
  • 9 Ways to Amp Up a Pull Up. Link HERE.
  • Uncommon Exercises to Combat Training Problems. Link HERE.
  • 5 Ways to Amp Up Muscle Growth. Link HERE.
  • December Bulk Fest. Link HERE.
  • 5 Ways to Progress Your Workouts. Link HERE.
  • Build Mass with Squats and Milk. Link HERE.
  • 6-Week Fat Blast. Link HERE.
  • 5 Tips for Cold Weather Training. Link HERE.
  • March Madness Strength & Conditioning Program. Link HERE.
  • Medicine Ball Exercises for Strength Training. Link HERE.
  • Strategic Exercise Pairing for More Size. Link HERE.
  • Strategic Circuit Training for Maximum Calorie Burn. Link HERE.
  • Stagger Your Stance for More Gains. Link HERE.

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  • A Surfire Way to Learn the Clean. Link HERE.
  • A Surfire Way to Learn the Snatch. Link HERE.
  • 2-a-Day Training for Radical Gains. Link HERE.

jon-erik kawamoto personal training

  • Why The Word ‘Cardio’ Doesn’t Make Sense. Link HERE.
  • Single Arm Training: The Ab Solution You’ve Never Thought Of. Link HERE.
  • The Real Tabata. Link HERE.
  • The Misery Machine: 4 Brutal Fan Bike Workouts. Link HERE.
  • The Road to Two-Plates. Link HERE.
  • 3 Rules for Effective Sandbag Training. Link HERE.
  • How 4 Letters Can Spell Fitness Success. Link HERE.

muscle mag

  • The Ultimate Hybrid Size Workout. Link HERE.
  • 5 Bodybuilding Rules You Have to Break to Add Size. Link HERE.
  • Fat Loss Methods: Which is Right For You? Link HERE.

elite fts logo

  • Become a Basement Badass. Link HERE.

jon-erik kawamoto personal trainer

  • My Top 3 Eye-Openers from the DVRT Ultimate Sandbag Training Level I & II Certification Course. Link HERE.
  • Training in 3D. Link HERE.
Playing with Fire. Reps magazine. July/August 2013.

Russian Revolution: Kettlebell Training. Link HERE.

6 Rounds of Sweat. Reps magazine. May/June 2013.

Fat Blasting Barbell Circuit, co-authored with Lee Boyce. Link HERE.

6-Weeks to Mass Monster. MuscleMag. May 2013. Coauthored with Lee Boyce.
15-Min of Hell (in a good way). Reps Magazine. March/April 2013. Link HERE.
It’s In the Bag. Fat Burning & Strength Building Sandbag Workout. Reps Magazine. Nov/Dec 2012. Link HERE.
The 6-Week Perfect Balance Workout co-written with Lee Boyce. Inside Fitness Magazine. Oct/Nov 2012.
Play to Get Lean: Take Your Training Outdoors – Without Missing the Results You’d Get In the Gym. Men’s Fitness. July/August 2012. Link HERE.
Torch Your Belly Fat. Reps! Magazine. May/June 2012. Link HERE.
All Fired Up, coauthored with Michal Kapral.
The Turkish Get Up: Functional Strength, Core Stability & Fitness in One Exercise. Inside Fitness Magazine. April/May 2012. Vol. 7 Issue 2.
Spinach for Efficiency and Arginine: An Infection Fighter in the Essentials section of the September/October 2011 issue of Maximum Fitness.


For the Ladies


Step Up Your Cardio. Oxygen Magazine. May 2014.
Zap Fat Fast. Oxygen Magazine. March 2014.
Two-Way HIIT. Oxygen Magazine. January 2014.
Turkish Delight. Oxygen Magazine. June 2013.
Intense Fat Burning Workout: An Introduction to Sandbag Training. Oxygen Magazine. November 2012.
Super Fit Super Fast: An Introduction to Suspension Training. Oxygen Magazine. August 2012.
30-minutes to a Flab-free Butt! Glutes 2012 special issue by Oxygen Magazine.
4 Weeks to Your Best Butt! Oxygen Magazine. May 2012
Fast-Track Your Fat Loss – Oxygen Magazine’s Fat Loss Collector’s Issue, Winter 2012.
Tone Up, Look Sexy. Add a little oomph to your upper body with a strong finish to your workout. Oxygen Magazine. January 2012.


For the Endurance Athletes

Jon-Erik Kawamoto personal trainer

  • Optimal Core Training for Runners. Link HERE.
  • Squat Like It’s Hot. Link HERE.
  • Warm-up Tips for Race Day. Link HERE.
4 Rules for Building Strength. July/August 2014; Get Out There magazine. Link HERE.
Run, Lift and Get Lean. July/August 2014; Canadian Running magazine.
Asymmetrical Loading: A Full Body Crunchless Core Workout. May/June 2014; Canadian Running magazine.
Surviving an Ankle Sprain. Trail Special issue 2014; Canadian Running magazine.
Build Strength Without Size. January/February 2014 issue of Canadian Running magazine.
The Breakdown of Foam Rolling and Self Massage. November/December 2013 issue of Canadian Running magazine.
Explosive Lifting for Faster Running. September/October 2013 issue of Canadian Running magazine.
Get Stronger, Run Faster. June 2013 issue of iRun magazine. Link HERE.
5 Reasons You’re Not Getting Stronger. Link HERE.

The Crunch-less Core Workout for Runners. Link HERE.

3 Lunge Variations You Should Be Doing. Link HERE.

6 Injury-Reducing Exercises for Runners. Link HERE.

5 Olympic-Lifting Variations for Runners. Link HERE.

Coach’s Corner: Troubleshooting the Front Plank. Link HERE.

Coach’s Corner: Troubleshooting the Kettlebell Swing. Link HERE.

Build Strength with Non-Traditional Tools. May/June 2013 Canadian Running Magazine.
Spring Tune Up, iRun magazine. April 2013. Link HERE.
3 Tips to Improve Your Core Training. Men’s Running, UK. Link HERE.
Keep it Simple. Tips for an Injury Free Season. Runner’s World Magazine. Feb 2013.
Weightlifting Myths Debunked. Canadian Running Magazine. Jan/Feb 2013.
Do no harm in the gym with my latest article in Canadian Running Magazine. May/June 2012. Link HERE.
The Runner’s 6-Pack: 6 Functional Exercises to Improve Running Strength.  February/March 2012 Issue. Link HERE.
Easy as A, B, C. Canadian Running Magazine. January/February 2012. Volume 5, Issue 1. Link HERE.
The Reign of a Sprain is a Bloody Pain in Trail Run Ezine, Australia/New Zealand, Vol. 1 Ed. #2, Spring 2011.
More Than Swim, Bike, Run: Effective Weight Training. Triathlon Magazine Canada, Volume 6/Issue 5, September/October 2011. Link HERE.
Running Times Magazine – July/August 2011 – co-authored Core Considerations with Vancouver, BC based Chiropractor Dr. Carla Cupido. PDF HERE.
Canadian Running magazine – May/June 2011 – wrote “Best Core Strength Workouts for Runners” Link HERE.
Canadian Running magazine – March/April 2011 – wrote “Power Tools” Link HERE.
IMPACT magazine – September/October 2010 – wrote “The Dynamics of Stretching.”
BC Coaches Perspective – Fall 2010 – wrote “Run Strong: Effective Strength, Power and Core Training for the Endurance Runner”
Canadian Running – July/August 2010 – wrote “Go Ahead and Jump: Using plyometric training to improve running performance” Link HERE.
Canadian Running – January/February 2010 – wrote “Stand your ground” Link HERE.
IMPACT magazine – March/April 2010, – wrote “Planks and Bridges Part II – Taking it to the next level”
Canadian Running – June/July 2009 – wrote “Functional Abs” Link HERE.
IMPACT Magazine – June/July 2009 – wrote “Planks and Bridges”
Canadian Running – March/April 2009 – wrote “Butt it Out” Link HERE.
Stretches for Cycling Season. Canadian Cycling Magazine. June/July 2014.
Upper Body Training for Cyclists. Canadian Cycling Magazine. Feb/Mar 2013.
Mobility Drills for Cyclists. Canadian Cycling Magazine. Aug/Sept 2012.
Power Your Way to Speed: Improved Strength Leads to a Faster You.  Canadian Cycling Magazine. Feb-March 2012. Vol. 3 Issue 1
Train Hard, Recover Harder – 6 Steps to better recovery.  Canadian Cycling Magazine.  October/November 2011.
Canadian Cycling Magazine – June/July 2011 – co-authored “All Crossed Up” with Dr. Carla Cupido, a Vancouver-based chiropractor. PDF HERE.
IMPACT Magazine – May/June 2011 – wrote “Tall in the Saddle”
Canadian Cycling magazine – February/March 2011 – wrote “Weight Training – Forget the tires, pump up your body”

  • Planks Gone Bad. Link HERE.
  • What’s in Your Gym Bag? Link HERE.
  • Natural Running. Link HERE.
  • Strength Work for Runners. Link HERE.
  • Exercise of the Month: Angled Barbell Squat. Link HERE.


Jon-Erik Kawamoto Fitness Trainer

  • Work Your Core Off the Floor. Link HERE.

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  • 16 Exercise Favorites from the World’s Best Trainers. Link HERE.

  • The Death of “Functional” in Personal Training. The Personal Trainer Development Center. Link HERE.
  • What are Strength Exercises for Runners? The Science and the Programming. Link HERE.

  • GPP: Train for Life and Prepare for Anything. The Greatist. Link HERE.
  • How to Fix the Most Common Workout Mistakes. The Greatist. Co-authored with JC Deen. Link HERE.
  • The Ultimate Sandbag Full Body Workout. The Greatist. Link HERE.
Effective Core Training? in the FitLifeBC Magazine (V.03 / Issue 02/03 Spring/Summer 2011) – a BCRPA publication.