Women’s Weight Training 101 – Saturday, April 18th, 2015

With so much information out there regarding exercise it is easy to get confused on the women weight training kanata basics stittsvillebest approach to lifting weights.

We know it is important for health and weight management, but where do you start if you are a beginner?

Join me at SFL Kanata on Saturday, April 18th (1:30-2:30pm), and learn the basics of weight training and how to implement them in to your busy schedule.

No experience is necessary and the session is free.

This is an educational session and not a training session.

Due to space restrictions the session is limited to 10 participants.

More sessions can be added if necessary.

Contact me if you have any questions.

– John

NSCA TSAC Conference recap

I flew back from Orlando on Thursday night and I thought I would write a few more thoughts about the Tactical Strength and Conditioning Conference put on by the NSCA.

It is the 4th NSCA conference I have attended over the years and I must say I am always impressed by the quality of the speakers they invite.  nsca tsac conference strength conditioning

What I like about NSCA conferences is that the topics covered come with a great deal of research behind them as well as real world experience.

It is not a gimmicky fitness conference with some presenters pushing the next fad in the industry.  I have been to my share of those and it is frustrating trying to work your way through the gimmicks while trying to take away quality information that help both your clients and your business.

Since arriving back to Ottawa I have been reviewing my notes from the conference and am planning training for May-August, as this is a busy time of year in the personal training business.

I’ll post again in a few days.

Have a great night.

Orlando update #1

Hello from Orlando, Florida.

I just completed my second day at TSAC 2015, which is put on by the National Strength and Conditioning Association (NSCA).

Kanata Crossfit training hockey conditioning fat loss cross training fit

TRX mobile gym outside TSAC 2015 in Orlando, FL

This specific conference is geared towards training for police, fire fighters, and military personnel and thus far I have been very impressed with the content from the presentations I have attended.

Some highlights from the past two days are:

Eric Cressey, MA, gave an excellent presentation on shoulder health. (Title: Scapular Control: Implications for Health and High Performance). I will definitely be reviewing and updating many of the things I currently do with clients in regard to shoulder mobility and strength.

–  Lee Burton, PhD, gave an engaging presentation on how to implement a functional movement screen, and in turn apply the results to training programs geared towards individuals and groups.

– William Kraemer, PhD, and Tunde Szivak, MA, showed how adrenal fatigue can be caused as well as prevented in military personnel.  Did you know excessive endurance training, coupled with poor recovery, can decrease your testosterone and growth hormone levels? Meaning, you get weaker, fatter, and perform at a decreased level.

Other highlights were kettlebell endurance training and nutritional supplementation planning.

That’s my update.

Now off to get some supper and enjoy this weather.

Is it above zero in Ottawa yet?

Have a great day.

Return of the Kingpin

Even though it was only 1 degree, at least the sun was out this afternoon.

It was my first time out on my bike this Spring and I cruised around Kanata for about an hour.

It was well needed after an amazing Easter brunch at Next restaurant in Stittsville. Wow!

Have a great day.


Workout tweak

I forgot to post my workout from yesterday, so here it is a day late.

I have been dealing with a stiff low back for most of the week, and my legs were still sore from the walking lunges I did on Wednesday, so I had to adapt my session accordingly.

I did a circuit based workout that was not too leg focused.  Kettlebell swings and jump squats were the extent of my leg exercises, while the rest was upper body.

The rest between exercises was short so the entire workout was done in 26 minutes.

Spring, oh Spring, where are you? I want to start training outdoors.

Have a great Easter.


It needs to get done

Today’s workout was completed in 30 minutes.

I stayed away from barbell work and did a little kettlebell, dumbbell, and body weight work.

It is warming up outside, so hopefully I can start training outdoors by next week.  Maybe even this weekend.

Have a great night.


Early Monday Start

I did not train over the weekend, so I had to train today.

Also, today is busy, so I had to have my workout done by 7am, or it most likely would not have been completed.

The workout was done in my ultra-fancy home gym located between the washer, drying rack, and stacks of storage containers.

It consisted of of 7 exercises done in 2 super sets

1a. Single arm kettlebell swings
1b.Spider pushups
1c. Body Rows

2a. Double kettlebell squats
2b. Lateral raises
2c. Bicep curls
2d. Various leg raises

Including a quick warm-up everything was done in just under 34 minutes.

Have a great Monday.


Squat and rower

Today’s workout was fit in to a tight schedule.

I was not feeling particularly energetic but I knew I had to train today, because tomorrow is a full schedule.

I built up on squats and finished with two 400m rower sprints.

Everything was done in under 30 minutes.


March 25th workout

I forgot to post my session yesterday.

It was a quick 31 minutes that involved strength plus a quick shot of conditioning at the end.

Overall, I am feeling good and getting back into the swing of things after returning from vacation.

I will post up my goals for the coming 3 months by the end of this week.

Have a great day.


Cookie and wine withdrawal

Today was my first time back in the gym since my snowboarding vacation last week.

Four days of boarding at Mont Sainte Anne was amazing, but I am glad to get back into a more regular routine of exercise and eating.

I indulged a little too much with sweets and wine, but oh well. Sometimes it just needs to be done.

My training session tonight lasted 39 minutes and was a good up tempo workout.

I may train tomorrow depending on how I recover from tonight’s workout.

Have a great night.