Just fit it in to your day

Today flew by in a blur of busy so my workout did not begin until 830pm.

Luckily, it was a beautiful night so I went to the soccer field near my home and performed a sprint workout, followed by a pushup / pull up circuit done on a set of monkey bars.

The entire workout (including warm-up) was done in 31 minutes.

If you a busy person who definitely does not have time to go to a commercial gym then think about exercising at home or outdoors close to where you live.

You eliminate commuting and therefore free up lots of time to fit in a solid workout at or near your home.

Remember, 20-30 minutes is all you need.

Let me know if you have questions.

Have a great night.


29 days until Labour Day

I am back from vacation and getting back to the swing of things at the gym.

Although it is mid-August, remember there are still 29 days until Labour Day (counting today).

If you are telling yourself that you are going to get back in to a fitness routine after Labour Day, then remember three workouts per week (30 minutes each) is all you need to stay on track.

Yes, I understand some may need more than 90 minutes total per week, and also the type of activity you do over those 90 minutes (for example, weight training versus jogging) will affect your results.

The key is to make your fitness a priority and to not push it to the back burner.

My workout this morning was a good, old-fashioned sprint workout at the Holy Trinity High School track.

From beginning to end I was done in 35 minutes.

Now off to enjoy the sunshine.

Have a super Sunday.

Weight Loss Clinics Kanata Clinic Stittsville

BBC Hormone documentary – video link

In the fitness and health world you constantly hear about testosterone, cortisol, insulin, estrogen, growth hormone, and their importance for muscle building, fat loss, weight management, sex drive, sleep, stress, and lots of other functions.

But how much do you know about hormones?

If you want to learn a little bit about hormones and the history of endocrinology then I recommend watching this BBC documentary I found on YouTube today.

Yes, I am still on vacation and loving all the sunshine we are getting here in Nova Scotia.

Have a great day.

Poliquin podcast

This post is coming from Rockland, Nova Scotia, where I am getting some quality beach time on the Atlantic Ocean.

While driving from Ontario I listened to a great Tim Ferris podcast with guest Charles Poliquin, a well-known Canadian strength coach now based in the United States.

In the over two-hour episode they discuss a wide variety of topics ranging from hormone replacement therapy, carbohydrate intake, fat loss, strength training fundamentals, hypertrophy, the good/bad of CrossFit, goal setting, and a bunch of other topics I can’t remember (but I know they were interesting).

If you are a training junkie or someone who wants to get some quality information on improving your health then I recommend listening to it.

Listen here: http://fourhourworkweek.com/2015/07/21/charles-poliquin/

Strength and movement ( 2 x week )

Here is my strength workout from today.

On a weekly basis I feel it is mandatory to do two weight training sessions, no matter what your age.

Lifting keeps you strong and if you train with functional movements (done with proper form of course) they also keep you mobile.

As an added benefit, lifting helps you build muscle, which increases your metabolism throughout the day.

I completed the workout in just under 42 minutes.

Have a great day.


4 x 200 metre sprints

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

As it is summer, I have been getting out to the Holy Trinity track for some sprint sessions.

Yesterday it was 4 x 200 metres sprints.

After an approximate 10 minute warm-up (including jumps and accelerations) I completed the sprints with a walk back recovery between.

It doesn’t look like much, but trust me, it is challenging.

The entire workout was done in about 25 minutes.

Have a great day.


Tomato circuit

It has been a few months since I posted one of my own workouts, so here is tonight’s from my backyard.

5 sets of:

– Single arm kettlebell snatch x 10 each arm
– Double kettlebell squat x 10
– Spider pushups x 10
– Burpees x 10

I completed it in under 22 minutes.

It was a busy day and I was not feeling particularly motivated to train.

I forced myself in to my backyard and once I got moving I felt great.

20-30 minutes is all you need.

Have a wonderful night and I hope you are enjoying another beautiful Ottawa summer.


Your summer health plan

It has been quite some time since I wrote a post.

As I have had this website up since 2006, I have found that there are periods when I get into a bit of writing lull.

Work and life get busy, and the next thing you know, a couple of months go by and nothing new has been written.

Since it is the first week of July and we are all in vacation mode (even if we are still working), I thought I would write a few lines to keep you motivated over the coming months.

From my years of experience coaching people, I have founds that motivation towards health and wellness comes in waves.

Beginning in January there is usually an upswing in taking better care of ones self.

Things fall back in to the usual routine over the remainder of the winter, until the spring when people start venturing outside after another hard Ottawa winter.

From there people are a little more motivated, as it is easier to stay active when it is warm and you do not have to bundle yourself up just to go outside.

Which leads to the summer.  You would think it would be easy to stay on track through July and August, but it is actually the opposite.

Hot lazy days, vacation, barbecues, alcohol, and ice cream, and you see that summer can be a dangerous time for the waistline.

Now is the time to make the commitment to stick to your fitness routine (or start one for that matter) and to make a conscious effort to monitor what kind of calories you consume.

To some it may sound a little extreme to be so regimented towards exercise and eating, but from my experience it does not take long for someone to gain 5-15 lbs over a summer of letting things slide.

Make it a priority, stick to as much of a routine as you can, and you will reach the end of summer fitter and healthier than when it began.

You should do shuttle runs

Sprints are popular for improving conditioning, as well as losing body fat.

Shuttle runs are simple to set up and can be done almost anywhere.

Aim to do them 1-2 times per week. Either at the end of a weight workout or by themselves.

Challenge yourself by increasing the number you do, the distance between cones, or the speed that you do them.


Two kettlebell squat variations

Kettlebells are relatively inexpensive and take up little space.

I always recommend investing a couple hundred bucks in kettlebells, rather than dropping a couple thousand on a treadmill when someone is looking for exercise equipment for home.

You’ll use them more, as they offer a lot more in terms of workout variety. Treadmills usually just end up being glorified clothes hangers.

In this video I go over two variations of kettlebell squats.

Enjoy and let me know if you have questions.