Hold Yourself Accountable

Finding the time to exercise regularly (3-4 times per week) can seem like a grind sometimes.

Eating well and avoiding junk food is always a challenge, as there are always temptations to knock you off track.

Despite all of the distractions and road blocks that appear, it really is up to you to hold yourself accountable.

Not every day is going to be a good day of eating.

You may miss a scheduled workout some days as life happens.

The key is to have a long-term view of improving your health and to always tell yourself that exercise and healthy eating is your priority.

You have to be selfish when it comes to taking care of yourself.

It is important to you and it is important to the people in your life.

Take charge and hold yourself accountable.

Backyard Fitness

I am big on fitness at home.home fitness gym Kanata personal trainer kettlebell strength

As time is often given as a reason for not exercising regularly, then fitting in a 20-40 workout at home is a great option.

No need to drive to a gym and waste precious time.

Just throw on a t-shirt and shorts and go to it.

As we are having a beautiful stretch of weather I have been training often in my backyard.

Here is a kettlebell workout I did on Wednesday, June 15th, 2016.

5 minute dynamic warm-up

  1. Single arm kettlebell snatch x 10 each arm
  2. Kettlebell bent over row x 10-12
  3. Kettlebell squats x 10-12
  4. Single leg kettlebell straight leg deadlift x 6 each leg
  5. Single arm kettlebell shoulder press x 10 each arm

* the five kettlebell exercises were performed as a circuit and I completed three rounds

6. V-snaps (ab work) 3 x 12 reps

The entire workout was completed in under 40 minutes.

Let me know if you have questions.


Teenage athlete training template

Below is a video I did in 2015 that goes over a basic training template for teenagers who are looking to increase strength and muscle mass.

It is a basic 2-3 times per week full-body program that is geared towards teens who also participate in other sports.

As with any training program, the key to success is training consistently, working hard when in the gym, eating well, and getting adequate rest.

This template ideally can be followed for 6-8 weeks and is geared to teenager who are new to weight training.

To see examples of the exercises mentioned please go to the videos page.

Although I am a proponent of Olympic lifting, I did not include any in this template because Olympic lifting is highly technical and needs to be coached properly in order to ensure safety.

Enjoy and please let me know if you have any questions.

Hit the Hills

It’s another year, and it’s me again selling the benefits of running hills at the KRC in Kanata.

Run, walk, crawl..do whatever you have to do get yourself to the top of the hill and then repeat.

Aim to hit the hill twice per week (take 2-3 days between hill sessions) and aim to do it for a 6 week period.

Challenge yourself to add one hill per week.

Also, remember there is also the excellent outdoor gym that was installed in 2015 at the KRC.

Get outside, do some hills, work some strength at the outdoor gym, and enjoy the beautiful weather we have been having.

Super simple outdoor training ideas

It looks like we are finally getting some consistent spring temperatures, so it is time to get yourself outside for some workouts.

Here are four ideas that can be done at a soccer field or in your backyard.

Soccer field:

For a warm-up you can jog to the field if it is not too far from your home, or you can do 2-3 laps of the field when you get there.
Follow this with 2 rounds of:
– lunge walk x 20 steps total (10 each leg)
– Push ups x 5-10 (regular, from knees, or lean against picnic table or park bench)
– jump squats x 10-12 (do 20-30 jumping jacks if squat jumps are too difficult)
Then do:
#1) Corner to corner sprints x 8
– sprint (80-90% max speed) length of soccer field and then walk width to other corner.  Then repeat.
– aim to complete 4 laps (8 sprints total)  and increase by one lap each week
#2) Run one lap of soccer field, followed by 10 body weight squats, then 5-10 push-ups and push yourself to see how many rounds of these three exercises you can complete in 20 minutes.  Take breaks whenever you need.
– You can substitute body weight squats for lunges, and push ups with an ab exercise if you want
#3) 50 metre repeat sprints (run to mid-field) x 10
– Take 30 second break between sprints (you can make the workout more challenging by dropping your recovery to 25, 20, 15 seconds over the course of 4-5 weeks if you want.  Or, you can also increase your distance to 60-70 metres if you like. Or, you can add one more 50m sprint each time you do the workout.
Back yard workout:
#4) Kettlebell swings x 20-25
       Crawls x 45-60 seconds
       Lunge walk x 20 steps total (or reduce reps by increasing weight with dumbbells or kettlebell)
       Leg raises (or alternative ab exercise) x 10-20
– aim to complete 4-5 rounds
– you can add an exercise or change exercises as you see fit
– aim to complete 2-4 of these workouts per week
– make sure to work within your fitness ability
Contact me if you have any questions