Think of workouts as an investment

How are you feeling today?

How did you sleep last night?

Did you eat breakfast today?

Are you sore from your last workout?

How is your energy today?

Those are five common questions I ask clients before a training session and I do it to get an idea if we need to make any modifications to their workout.

A long-term plan is needed when working towards any fitness/health goal, but it is important to do a check-in with yourself before any workout.strength training programs for over 50 male

If the plan is to do a higher-intensity conditioning session, but you are still sore from your last strength workout, then you need to make some changes.

Just pushing through with the workout, because that is what is on the schedule, is probably not the best option.

It may be better to take it light, or take the day off completely, and do the planned workout tomorrow.

You will be more recovered and will have much more to put in to the workout.

Think of each of your workouts as investment in your health and wellness account.

You do it to improve your health, strength, and long-term well-being.

Where do you picture yourself health-wise 20 years from now?

Think long-term health and wellness, but take it one day at a time.

Are you a washed-up jock?

Here is a 9 minute video I put together that was geared towards helping my old football teammates from Mount Allison University.

It is a general training program outline that is geared towards staying strong, mobile, and healthy, with workouts that can be done 2-3 times per week.

Do you know someone who used to play football, hockey, rugby, or any sport that has left them with creaky joints?

Hopefully this can help them out.

Let me know if you have questions.

Taking it lighter

Wednesday’s squat workout took a lot out of me, so I took two days off afterwards to recover. I spent my time stretching and foam rolling to get rid of the soreness.

Today I still was not feeling great, so I took it easy on my legs and worked with lighter weight.

The session was done in 31 minutes.


Teen Nutrition Program Kanata

Here is a post from the SFL Kanata Facebook page regarding our nutrition program geared towards teenagers.

Poor nutrition habits have a snowball effect on mood, sleep, motivation, concentration, and energy, so it is crucial for teens to be aware of how the foods they consume affect their well-being.
Re-establishing healthy eating habits through a personalized program will have a positive impact on all aspects of a teenagers life.

Barbell Squat Rebrand

Working within a squat rack is something we should all be comfortable with.

Unfortunately, you will see that area particularly empty at most commercial fitness clubs.

Why is it that most people who go to the gym on a regular basis do not do squats?

From my experience, it is people have not been shown how to do them properly and there is also an intimidation factor. No one wants to attempt an exercise that they may not do properly in front of others.

But for building a strong and attractive body there is no better exercise.

Tell me a muscle that is not working when you have a barbell on your back and you have to squat up and down?

Yes, there some people I train who do not do barbell exercises for a variety of reasons.

But there are lots of clients who I have worked with who had never done a barbell squat before meeting me.

Now they love them! Well maybe not love, but they have embraced the effectiveness of barbell squats.

Below is my workout from today. I only had 20 minutes, so I just did a lot of squats. My legs felt quite jello-like on my bike ride home.

Need help with learning how to do a proper barbell squat? I would love to help you out.

Friends don’t let friends do leg press.


Medium intensity day

I forgot to post this workout yesterday, so here it is one day late.

I wasn’t planning on making it to the gym yesterday, but we made it back to Ottawa early in the afternoon, so I was able to fit it in.

Today will be busy, so I’m glad I fit my workout in yesterday.

Have a great day.