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

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..

Challenging Ultimate Sandbag Leg Complex

Challenging Ultimate Sandbag Leg Complex

Last weekend, I was fortunate to attend the DVRT (Dynamic Variable Resistance Training) Level 1 and Level 2 certification hosted by Josh Henkin, a strength coach from Scottsdale, AZ and creator of the Ultimate Sandbag. I knew this course was more than just about “a bag of sand” but didn’t expect to see so many ..read more..

The One Movement Pattern Everybody Does Wrong

The One Movement Pattern Everybody Does Wrong

One of the first movement patterns that I teach my clients and athletes is the hip hinge. It’s one of the fundamental movement patterns you’ll use for most of your lower body training. For example, the Romanian Deadlift and Stiff Leg Deadlift utilize the hip hinge pattern to bow forward. The Russian style kettlebell swing ..read more..

Mizuno Wave Evo Cursoris and Wave Evo Levitas Review

Mizuno Wave Evo Cursoris and Wave Evo Levitas Review

One of the many perks of being a Mizuno Brand Ambassador is getting the latest gear. For me, I love trying out their new shoes. A couple years ago, I was lucky enough to test drive the new Mizuno Wave Universe, a racing flat that only weighted 3.8 oz. Prior to making the transition to ..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..

3 Surprising Benefits of Olympic Lifting

3 Surprising Benefits of Olympic Lifting

Olympic lifting (the clean and jerk and the snatch) are valuable training methods for increasing full body power. The ability to recruit high-threshold motor units or type II muscle fibers (fast twitch fibers) means you’ll be able to produce more force in a shorter amount of time, be able to sprint and accelerate faster and ..read more..

Kettlebell Goblet Squat vs Kettlebell Front Squat

Kettlebell Goblet Squat vs Kettlebell Front Squat

It’s been a long time coming and I’m kicking myself for not doing this earlier, but I’m finally starting to film more Youtube videos. I’ve done a few in the past but I’ve never really spoke into the camera. So, here’s my first installment in helping you kick more ass in the gym and in ..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..

I’m Sick of the Fitness Industry

I’m Sick of the Fitness Industry

Yeah, you read that right. I’m sick of the fitness industry. It’s full of elitists who think their shit doesn’t stink… …and that it’s okay to make fun of people who don’t know what they’re doing in the gym. But, do you know what the ironic thing is? Some of these people they’re making fun ..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..

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..

How to Perfect Your Running Form

How to Perfect Your Running Form

I did a short interview with The Bodycast podcast the other day about achieving your perfect running form. Check it out – it’s episode 8. Link HERE.                  

57 Biceps Curl Variations

57 Biceps Curl Variations

I’m going to tell you something the “functional fitness” crowd doesn’t want you to hear. If you do biceps curls or triceps extensions, your arms will grow. I know, I know…not functional what so ever and a waste of time, right? The “functional fitness” folk will tell you rows, chin ups, bench presses and overhead ..read more..

5x5x5: High Frequency Training for more Strength

5x5x5: High Frequency Training for more Strength

It’s time for a new program. I like to change my program every once and awhile, but I make sure I give the program enough of a chance to see how my body reacts and adapts. If I like the program, I’ll stick with it for a few more phases (usually 4-8 weeks). I’ve been ..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..

Tips for an Injury Free Season

Tips for an Injury Free Season

Make sure to check out my feature injury prevention article in the February issue of Runner’s World magazine. This is my debut in Runner’s World and I’m super proud to share this with you. For videos of the exercises/drills, check out this LINK. Run Strong. -Jon      

Pumping Iron

Pumping Iron

Some people focus on getting lean in the new year while others try to put on size. Let’s chat a bit about putting on slabs of chiselled muscle shall we :) The only way you’re gonna put on size, is to train hard, smart, and consistently in the gym. You gotta train like a bodybuilder, ..read more..

10 Ways to Build Strength Without Size

10 Ways to Build Strength Without Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnists or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be a hindering than helpful. What’s important to consider is that strength is not solely a ..read more..

3 Injury Prevention Tips for Runners

3 Injury Prevention Tips for Runners

What runner doesn’t hate getting injured? Knee pain, heel pain or even low back pain can put a damper on any runner’s training. Usually though, the site of pain is not the source of the injury. Think about it like this. You have a door rubbing in a door frame on the handle side (opposite the ..read more..

Mid-Week Motivation

Mid-Week Motivation

“Because getting weak sucks.”