The Dynamics of Stretching: A 4-Stage Warm-Up
It is commonly thought that static stretching can reduce injury risk and improve athletic performance. Static stretching involves holding a…
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…
Natural Running
The idea of barefoot running is not new – back in a Running Times magazine issue in July/August 2002, Pete…
Strength Training Endurance Runners
I came across a great article (Taipale et al. (2010). Strength training in endurance runners. Int J Sports Med, 31(7),…
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…
Should Distance Runners Lift Weights?
The review paper by Aagaard and Andersen titled Effects of strength training on endurance capacity in top-level endurance athletes, discusses…
Planks Gone Bad
If you’re an avid runner, you have probably read somewhere at some point that planks (front, side and hip) are…
11 Tips to Clean up your Deadlift
Far too often I see terrible dead lift – or deadlift if your spell checker doesn’t autocorrect it 😉 –…
4 Tips to Help You Perform Chin Ups
This morning, my client, Phyllis amazed me and herself. I’ve been training her since June 2011 and when we started,…
Effective in the Gym??
Hi Jon-Erik, Me and my wife love your website! We read “Butt it Out” in Canadian Running that you wrote…
Minimalist Running Talk at The Runner’s Den
A few weeks back, I participated in a Health Talk with a few other health care professionals in Port Moody.…
Posterior Chain, Part II
A few weeks back, I posted Posterior Chain Part I. Here is Part Two – the exercises. Remember, posterior chain…
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!!
Two years ago I started training with JKC with the hopes of becoming a better runner, and today, I am running faster and stronger than I ever thought possible. Jon and Thomas provide a non-judgmental and professional coaching approach, and tailor their services to your individual needs. They use their expertise and knowledge to challenge me, and I am seeing real results. I look forward to many more years with JKC.
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.
I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine. Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!
The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding. Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.
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.
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