Kettlebells and C2 Rower

Today’s workout involved some light kettlebell exercises to work out the soreness from Tuesday’s workout.

I sometimes have clients do light kettlebell work as an alternative to the regular dynamic warm-up.

It is a great way to get your entire body moving in 2 or 3 exercises.

Following the kettlebells I did a 400m, 300m, and 200m sprints on the Concept 2 rower.

Overall, a solid workout completed in 28 minutes.

Have a wonderful Thursday and Happy Halloween if you don’t hear from me tomorrow.


Sunday bike through Kanata Lakes

Today I finally made it out on my mountain bike for a nice hour long spin around Kanata Lakes.

My legs were quite sore and tired from Friday’s workout so I thought getting out on my bike would be a good way to work out the soreness.

Plus, it was just an awesome fall day to get out for some fresh air.

Have a wonderful Sunday.


Crawling is tough

Today’s workout took just under 36 minutes.

I was feeling quite stiff prior to beginning so I took my time with dowel mobility exercises.

From there I did some kettlebell work and then moved on to deadlifts.

I finished with 3 sets of crawls which are never easy.

I may train tomorrow, but that will
depend on how I feel.

Have a good one.


Is 15 minutes enough time for exercise?

Is it possible to get an effective workout done in 15 minutes?

In my opinion, any exercise is better than no exercise.

In this video I go over some ways to fit in a 15 minute workout at home that will help you improve your cardiovascular fitness as well as strength.

The key is to keep the exercises simple, so you flow from one to the next, and that you keep moving for the entire 15 minutes.

Let me know if you have questions.

Sunday speed workout

I did not make it out on my mountain bike today, although I made it over to the sports field near my house for a quick sprint workout.

Following a 10 minute dynamic warm-up that included some plyometrics I completed 6 x full field sprints (with walk back recovery).

The workout was done in under 25 minutes.

Tomorrow will be a day off so Tuesday will probably be a lifting day. 


Feeling like an old guy

Today was a hectic day training clients and I had a sore low back as well.

Oh the joys of pushing 40.

I thought briefly of skipping my workout, but that idea didn’t last long.

I rolled my hips and glutes prior to starting my warm-up and I ended up of having a decent workout.

And to no surprise, my back pain was gone once I finished the workout.


Am I Weird?

Today I did a sprint session similar to last week at the Castlefrank Elementary sports field.

While doing it I thought to don’t see many people sprinting for general exercise.

I probably see up to 20 people a day jogging the streets of Kanata, but never someone running as fast as they can over a short distance.

Sprinting is what you need to do if you want to lose fat and build muscle.

Build muscle and burn more calories at rest.

Burn more calories at rest and lose more body fat.

Jogging just makes you weak, slow, injured, and lose muscle mass.

Try it for yourself and go try some sprints.

Warm-up and then do 4 or 5 length wise sprints at a soccer field near your home. Meaning, sprint at your max speed from goal post to goal post.

You will be amazed at how out of breath you will be and also how sore you will be over the following two days.

Have fun and let me know if you have questions.