Thursday, June 25, 2015

Life Vs Fitness Life

Many clients have used this line,

"I'm too busy"

This phrase alone prevents clients reach their potential.

I find it difficult to help them when one foot is in the gym door and the other is out. If you are committed to your health, you should make an effort.

I completely understand everyone has their issues, baggage, work stress, children, so I can not judge.

But, if you are being prescribed medications for blood pressure and cholesterol and a handful of other things, that can be easily avoided by just moving. I'd choose to move than suffer.

Many people tend to forget that if their health lacks, how will you enjoy life? How will you keep up with your children? How will you enjoy your vacation if your body aches?

Sometimes I get frustrated with clients who complain they can't eat healthy...

I think to myself that if I really had to, I'd force feed clients vegetables every day like their Mother's, but it would probably end up like this.....



It's called your limiting factors. Every day things come up, work, children, life in general.

First. Create a list of things that are limiting you from achieving success.

For example.

"I can't eat a snack at work because I have meetings all day and end up starving all day."

"I have to eat out for every lunch for work"

"All my friends like to eat out every weekend"

"I forget my lunch at home"

"I bring my lunch to work, but I don't eat it"

"I eat what my kids eat"


Now what would have to change in order for you to succeed? In a perfect world what would have to happen to achieve this?

With that in mind, you'll begin to think a bit differently at the situation.

Things like,

"I'll bring a pre-blended protein shake to work and chug it between meetings"

"I'll stop watching another episode of House Of Cards before bed"

"I'll ask my spouse to help me cook for the week"

"I'll have a stash of protein bars with me at all times"

"I'll tell my buddies I won't be smashing down 8 beers on a Wednesday night"

There's always a solution, its the amount of importance and priority you put on top of health and fitness.

Just remember things mentioned above don't happen over night, they take time.

And if you are ever struggling just remember.....At least you're not married into the Kardashian family.....

Thursday, June 18, 2015

Success Story: Hilary

Hello Everyone,

Today I wanted to share a success story of one of my clients.

Hilary, started training with myself and a couple other coaches about 3-4 years ago. Then she realized I was the only coach that would wake up early enough and contentiously train her at 6am week to week.

For a 6am client she probably has the most energy I've ever seen, and did I mention she's also a mother and still finds time to kick butt in the gym!

I do not know how she does it, especially when I, myself don't get going and out of that fuzzy sleepy state until 9am every morning.

Since then Hilary has put in the time, effort, and has taken every single bit of advice I have given her and went above and beyond that. Sometimes so much that I needed to tell her to slow down.

Here is Hilary before she started with me

And here is Hilary now kicking ass and taking names!

Now she is able to not only cycle over 100km and run 10km as a warm up, but also be incredibly strong. From deadlifting 185lbs to performing 5 bodyweight chin ups, she has come a long way and is still continuing to surprise me with her dedication in the gym.

I am very proud of her and all of her accomplishments, she is a great role model for all women out there, thinking of becoming the best they can be.

Great work Hilary!

Thursday, June 11, 2015

Back Squats Are Out, Single Leg Squats Are In!

Many of you who are avid exercisers, on and off agains, or used to train "back in the day" all have probably done a back squat or some sort of variation.

The back squat used to be the back bone of every program, until people started to injure themselves and/or became a "half repper" and cheat yourself in thinking you are progressing....

I'm not bashing on the back squat nor am I proclaiming you need to stop back squatting. I just think personally there are safer, and more challenging single leg exercises you could use when training and training clients for their goals.

For example. Sometimes you won't have a spotter for a heavy back squat, and you end up crushed underneath the bar like a pancake.... Not a good scene at a public gym.

To be honest, unless you're a professional athlete, or competing in a power lifting meet, you don't need to back squat. Go down the safe route and really challenge yourself with these below.

1. Split Squats

2. Reverse Lunges

3. Walking Lunges

4. Single Leg Deadlift

5. Single Leg Squats to Bench/Pylo Box

6. Single Leg Step Downs

7. Rear Foot Elevated Split Squat

8. Full Pistol

9. Single Leg Skater Squats

10. Cross Over Step Downs

I put these in a certain order of progression. I know there can be a debate on which one is more difficult than the other, by adding load in the goblet position, offset position, and so forth. But for the sake of this article, don't be so critical and become an internet fitness guru, and enjoy what I did for you here.

Thursday, June 4, 2015

Are You Ready To Change Your Life?

"I wish I could have a body like that"

"I hope I'll be fit by Summer"

"I can't eat every three hours"

Sound familiar?

All of these phrases above describe an individual that is not ready for change psychologically. When you use words like hope, wish and can't, you automatically set yourself up for failure.

It's like the 50 Shades of Grey premier on opening night and you and your significant other are standing in line outside of the movie theatre to get in with an attitude of "this is going to be lame" you set yourself up for a bad experience.

Where as if you go into it with a positive attitude, you might be able to get something out of it...

In this case, a poorly written book that was created into a movie that didn't do justice for Jamie Dornan.....So, no, nothing positive....


Now that I got your attention, lets get back on topic.

When it comes to changing your lifestyle to a more active one, there will be many challenges ahead. Many people know exercise and clean eating is essential to longevity, but sometimes you might not be actually ready for it.

Did you ever think your readiness level might not be high enough?

Try answering these questions if you are truly ready...

1. How badly do you want this?

2. Am I ready to sacrifice certain aspects of my life to be healthier and happier?

3. What am I willing to do to get to my goal?

When you start using words like 

"I want"

"I will"

"I'm determined to"

These are signs of compliance and development of good habits.

A great tip from Precision Nutrition is focus on one habit a month. You are 80% more likely to accomplish one habit at a time and stick to it.

Even if it's as simple as drinking 3 litres of water every day, taking a walk, or bringing snacks every where you go.

If you're a visual person like I am, use things that celebrate that. Use sticky notes around the house for reminders to workout, cook, etc.

Put your keys on your lunch in the fridge so you won't forget your lunch/snacks for work.

Use reminders on your phone for certain days and times. For example, set an alarm every Sunday afternoon to cook for the week. I do this for everything and works great to help me a lot especially when I have many things on my mental to do list.

So now the question is, are you ready to change your life?