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

Archive for the ‘Core Training’ Category

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..

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..

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..

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..

10 Ways You’re Sabotaging Your Workouts

10 Ways You’re Sabotaging Your Workouts

Long-term success in the gym isn’t difficult to achieve if you follow standard, tried and true training principles and couple it with adequate dedication, consistency, and recovery. However, if you look around any gym, you’ll see tons of guys looking exactly the same as they did last year. A lack of results or stalled progress ..read more..

3 Tips to Improve Your Core Training

3 Tips to Improve Your Core Training

If you’ve been in the running world long enough, you’ve surely heard how important core training is for running efficiently and how it can help keep your injuries at bay. There isn’t a shortage of plank videos on YouTube geared towards helping runners, but the problem arises when runners think that by doing planks, they’re ..read more..

Non-traditional Method of Building Strength

Non-traditional Method of Building Strength

Depending on where you workout, some of the more modern, up to date gyms (no, not with fancy machines and cardio equipment with TVs) might have more options for you with regards to resistance training. In addition to traditional barbells, dumbbells and medicine balls, other pieces of equipment are available to help you in your ..read more..

3 Ways Runners Can Stay Injury Free

3 Ways Runners Can Stay Injury Free

It’s difficult to get runners in the gym. However, numerous studies show improved running performance and reduced injury risk when runners include strength and/or plyometric exercises to their endurance program. Most fear that if they lift a weight, they will instantly turn into the Hulk, which couldn’t be further from the truth. Let me see ..read more..

Deadlifts, Core Training & Bacon with Tony Gentilcore

Deadlifts, Core Training & Bacon with Tony Gentilcore

Well, when I first heard word that Tony Gentilcore was going to let me interview him for my blog, I thought it was going to be all about bacon. I was half right ;) Before we get started, Tony sent me this video of him wearing a JKConditioning Dragon Tee while pulling an easy 500-lbs. ..read more..

8 Ways to Spice Up a Plank

8 Ways to Spice Up a Plank

If I know you well enough, I know you hate doing planks (don’t worry, I do too!). I think they’re boring – BUT they are very important for building a foundational level of strength and body awareness regarding what is and isn’t neutral spine alignment. My latest article on Men’sFitness.com outlines 8 ways you can ..read more..

A 6-Phase Functional Warm-Up Protocol for Runners

A 6-Phase Functional Warm-Up Protocol for Runners

Traditionally, we’ve been told that static stretching is an effective method at preparing our bodies for exercise, reducing our risk for injury and improving joint flexibility. Sounds great right? We’ve been doing this for years – go to any gym or track today and you’ll see runners and trainees stretching their hamstrings on a bench ..read more..

30 Years 30 Health & Fitness Tips Part I

30 Years 30 Health & Fitness Tips Part I

Well, it’s hard to believe, 30 years ago I was born. I’ve been blessed with health, education and awesome family and friends. I thought it would be fitting that since I’m 30, it would be a good idea to share with you my top 30 health and fitness tips that will help you live an ..read more..

My 10 Favourite Ab and Hip Exercises for Runners

My 10 Favourite Ab and Hip Exercises for Runners

When it comes to improving your running form, crunches and sit-ups will do very little. They’re detrimental to a runner’s spine and not at all effective at improving the true function of a runner’s core. But many people still ask how many sit-ups they need to do to run a faster 10K. The sit-up movement ..read more..

No More Sit-Ups: Effective Core Training for Runners

No More Sit-Ups: Effective Core Training for Runners

“No more boring crunches!” It might sound like an infomercial on late-night TV, but it’s true: crunches and sit-ups don’t do much for the runner. Sit-ups and leg raises can potentially overwork one of the deep hip flexor muscles and they also place high compressive loads on the lumbar spine. These exercises don’t just train ..read more..

Planks and Bridges: An Anti-Rotation Core Workout for Runners

Planks and Bridges: An Anti-Rotation Core Workout for Runners

The importance of abdominal training for runners and triathletes has been demonstrated often in the pages of IMPACT Magazine. Now it’s time introduce anti-rotation core training. Runners and triathletes need to have strong stable cores to ensure maximum running economy/efficiency. This ability to resist unwanted or unnecessary motion in the trunk and hip regions will ..read more..

The Truth About Unstable Surface Training for Runners

The Truth About Unstable Surface Training for Runners

Unstable surface training has become a common sight in the strength and conditioning realm. With the popular concept of core stability, you see more and more runners training on exercise balls, Bosu balance trainers and balance discs. Runners often mistakenly believe that this type of training will incorporate greater core activation while simultaneously developing strength. ..read more..

3 Advanced Core Exercises for Runners

3 Advanced Core Exercises for Runners

Got your attention didn’t I? If you’re like most runners on the internet, you probably were Googling: -best core exercises for runners -runner’s core exercises -core stability training for runners …or something along those lines. If you’re like most in this regard as well, you’re probably looking for the most advanced, “coolest” core exercises to ..read more..

Planks Gone Bad

Planks Gone Bad

If you’re an avid runner, you have probably read somewhere at some point that planks (front, side and hip) are beneficial for runners.  If you’re unfamiliar with planks, they are isometric static postures held for a certain amount of time.  For example, a front plank is usually performed on the elbows and toes.  A side ..read more..

My Evolution of a Strength Coach

My Evolution of a Strength Coach

Life has no boundaries…only those you make yourself. My Dad read this out during his speech at my wedding last month. Looking back…I think I did just that. This is a little summary of my journey since 2005… I’m inspired by many things in life and one of them are great strength coaches.  When I ..read more..