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

Archive for the ‘Fat Loss’ Category

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..

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..

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..

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

Top 5 Tips for Being a Fit Mom

Top 5 Tips for Being a Fit Mom

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..

Ultimate Sandbag Leg Complex 2.0

Ultimate Sandbag Leg Complex 2.0

I have a new Ultimate Sandbag Complex for you to try this week. This week’s workout uses a 30kg Burly Ultimate Sandbag. Here are the complex details: 1. Staggered Clean 2. Staggered Front Loaded Squat 3. Staggered Good Morning 4. Staggered High Pull Perform 5 reps of each exercise per side. Perform 5 total sets ..read more..

Would the Real Tabata Please Stand Up?

Would the Real Tabata Please Stand Up?

If you are new to the fitness industry or have been around the block a few times like I have, I’m sure you’ve heard the Japanese name “Tabata” being used just as often as the words “set”, “rep” or “interval.” This Japanese last name has become famous (almost legendary) and is commonly used as a ..read more..

5 Tips on Getting a Badass Physique

5 Tips on Getting a Badass Physique

*this post first appeared on my friend Travis Stoetzel’s blog. I normally get asked how to build muscle and burn fat; rightfully so, as most dudes I see training in community gyms don’t have a clue. Most guys want a rippin’ 6-pack, cannon-ball delts and to be stronger than their old man but are all ..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..

Favourite Fat Loss Exercise

Favourite Fat Loss Exercise

Going to the gym and throwing around some iron is actually pretty easy. Most gym-goers have a general idea of what a pushup looks like or how to use the leg press machine, but what’s lacking, is the knowledge in deciding what exercise choice makes the most sense. Choosing the best exercise based on your ..read more..

New Research Says Crossfit-type Programming will Improve VO2 and Body Composition

New Research Says Crossfit-type Programming will Improve VO2 and Body Composition

A study was published in the Journal of Strength and Conditioning Research today by Smith et al. (ahead of print) titled: Crossfit-based High Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition. Here’s the Pubmed link and the Abstract: The purpose of this study was to examine the effects of a crossfit-based high intensity power ..read more..

8 Cardio Myths That Are Making You Fat

8 Cardio Myths That Are Making You Fat

If you haven’t heard about it already, there is a hierarchy to losing fat. Some training methods are more effective than others; however, they will not make much difference if you’re still eating like you did when you were 15. You can actually lose fat without exercising by only making dietary changes. Your rate of ..read more..

Kettlebell & Body Weight Workout: guest post by Marianne Kane

Kettlebell & Body Weight Workout: guest post by Marianne Kane

Last year when I moved east for school, I had to drop many of my regular clients (I’m so sorry!). I directed them to a select number of trainers and also to a couple of fitness websites – one of them being www.myomytv.com – home to Marianne Kane, a passionate fitness trainer, blogger and one ..read more..

Dragon Training

Dragon Training

If you recall, I wrote a guest post for the Greatist back in the summer about the importance of GPP-type workouts. Twice a week, along with my regular “gym” sessions, I like to incorporate what I like to call Dragon Training. As you might know, I sell a t-shirt known as the JKC Dragon Tee, ..read more..

Triple Threat Tri-sets

Triple Threat Tri-sets

*This is a guest post by Travis Stoetzel from www.travisstoetzel.com and www.theforgedathlete.com. Travis uses hardcore aggressive methods to build lean muscular physiques in his Omaha, NE gym called The Forged Athlete Gym. His training principles are in line with mine so I thought it would be cool to get this beast of a man to write a guest ..read more..

30 Years 30 Health & Fitness Tips Part III

30 Years 30 Health & Fitness Tips Part III

Here’s part III of my 30 Years 30 Health and Fitness Tips. Disclaimer: I am not a nutritionist or dietician. I do not provide meal plans or claim to be a nutrition expert. I only make recommendations on what foods to eat or avoid based on past experience and my education.

30 Years 30 Health & Fitness Tips Part II

30 Years 30 Health & Fitness Tips Part II

If you missed Part I, I listed the first 10 of 30 health and fitness tips in this series.  Here’s Part II, enjoy! Disclaimer: I am not a nutritionist or dietician. I do not provide meal plans or claim to be a nutrition expert. I only make recommendations on what foods to eat or avoid ..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..

More Thoughts on Crossfit

More Thoughts on Crossfit

I’m pretty pumped to share an interview I did with S and C Coach to the St. John’s IceCaps, Justin Murphy. Justin also has an Athletic Therapy degree from York University, his Certified Exercise Physiologist certification from CSEP and is also a Registered Kinesiologist with the NLKA. Justin was kind enough to chat with me ..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..