Work Dat Peach: Thomas’s Top 5 Exercises for a Bigger and Stronger Backside
By Thomas King, MSc, CSCS, CEP If there’s one thing I know how to do, it’s get a bigger butt.…
By Thomas King, MSc, CSCS, CEP If there’s one thing I know how to do, it’s get a bigger butt.…
By Julia Howard, MPH, RHN Partridgeberries! How lucky are Newfoundlanders to have these ruby red gems practically at our doorsteps?…
By Julia Howard MPH, RHN, Run Coach Me: I wish I could eat more plant-based. Also me: I hate tofu.…
By Julia Howard MPH, RHN, Run Coach With the closure of gyms and rec centres, many of us are looking…
By Julia Howard, MPH, RHN Man, I love lentils. And, they’re just so darn good for you. But, like many…
No traditional gym equipment required for this full body workout…only a piece of luggage! By Jon-Erik Kawamoto, MSc, CSCS, CEP…
Be super efficient with this 20-min bodyweight circuit you can do in the comfort of your living room. By Jon-Erik…
By Julia Howard, MPH, RHN I know what you’re thinking… Gluten-free muffins!? Moving on. Wait! I developed this recipe when…
By Thomas King, MSc, CSCS, CEP Given the positive reception that we had to the “2 Dumbbell At-Home Workout”, I…
By Thomas King, MSc, CSCS, CEP With the COVID-19 related mandates, more and more of us are now working from…
By Julia Howard, MPH, RHN I came across this salad several years ago as I was first learning how to…
By Julia Howard, MPH, RHN During times of stress, don’t be too hard on yourself if you fall off the…
From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.
Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!
I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.
I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory. One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.
I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.
I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.
Before starting at JK Conditioning I had attempted strength training multiple times through various local gyms and at home. Each time I would end up frustrated and injured. A little over two years ago, I contacted Jon and shared my goal with him to complete my first Ironman and remain injury free in the process. Jon, Thomas and Angie have worked with me weekly and I feel stronger but most importantly I have remained injury free for 2 years, 2 months and 6 hours….. but who’s counting. HaHa. The atmosphere at JKC is welcoming for any age and ability. While Jon, Angie and Thomas are serious about GAINZ, I’ve never once found myself not laughing while working out. Thanks for helping me to continue in this crazy sport where strength training is often neglected but is the key to remaining injury free!!