30th birthday cakeWell, 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 awesome healthy life.

Currently, I’m on a plane to Toronto for the inaugural Personal Trainer Development Center seminar. I’m really looking forward to meeting big names in the fitness industry and learning a thing or two.

Let’s get to the goods! Here’s part I of the 3-part series.

Disclaimer: I am not a nutritionist or dietician. I do not design meal plans but I do give recommendations based on my experience and education to my clients. Below are several nutrition-related recommendations based on my current understanding of nutrition and health. Please consult with a doctor before making drastic changes to your nutritional habits.

JK’s Top 30 Health and Fitness Tips Part 1

 
1. Every single person will benefit from getting stronger. Lift weights that are challenging for sets of 5 or less.

2. On that note, females should not be scared of getting “bulky” when heavy resistance training, also referred to as strength training. Woman want to build “toned” muscle, but what most don’t understand, strength training plus a real food diet will get them the body they want.

3. Fill your diet with real food and there won’t be room for crap. If you eat a traditional North American diet, you’re filling up on industrial food or fake food: low in nutrients, high in sugar, preservatives, stuff you can’t pronounce and PUFAs (poly unsaturated fatty acids). Almost everyone on this diet has a super high omega 6 to omega 3 fatty acid ratio, which has been shown to be hazardous to your health. Read The Perfect Health Diet for more info.

4. Yeah, high intensity interval training is more effective at burning calories compared to a lower intensity session of the same duration. BUT, lower intensity cardio sessions are important for those unfit enough to handle the high intensity of sprinting and pushing their bodies beyond red-line. Cardio sessions at 60-ish percent of max heart rate are not only important for many physiological acclimations, but this type of training builds a strong base for higher intensity training later in your training program. Elite endurance athletes periodize their programs like this year after year.

5. Lactate should not be held under a negative light as it traditionally has been since its discovery. Lactate is actually a very important signaling molecule and energy substrate. It has been shown to serve as fuel for exercising muscle cells, the heart and even the brain. Lactate is produced at all exercise intensities, not just in the absence of oxygen, as was once believed. Other metabolites such as H+ ions are responsible for local muscular fatigue, although, high concentrations of lactate have been shown to provide feedback for enzymes higher in the glycolytic pathway, which slows the production of ATP and more lactate.

6. If you don’t have time for core exercises, using correct form for all major exercises (squats, deadlifts, rows, pulls, presses, etc) will suffice. Filling your program with sit-ups and crunches won’t do you much help as your posture is probably like most: rounded upper back with a chicken-poked head. If you have time, you can add in core exercises that challenge you ability to maintain neutral spine such as anti- rotation presses and jackknifes (but if you really want to crank out some crunches, it’s not going to kill you…maybe).

7. The fitness industry isn’t black and white. They are probably better ways of achieving a particular goal but bashing a certain training method over another is just plain stupid.

8. Drinking a Greens powder does not give you a free pass to skip salads. Have at least one colorful salad everyday. Don’t eat that iceberg lettuce crap – fill your salads with spinach and kale and all things green.7. There are no contraindicated exercises, only contraindicated people. There is no one person fits all program out there, so choose your exercises wisely based on your anatomy, injury history and pain.

9. Don’t eat pre made salad dressings – they are filled with seed and vegetable oils, which are high in PUFAs. Refer back to the point above about the Perfect Health Diet.

10. There is nothing wrong with biceps curls or triceps extensions. They are considered functional training if your goal is to increase your arm size.

That’s all for part I.

Thanks for reading.

-JK

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

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