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.

Do you understand your training volume and intensity?

Do you track your workout intensity and volume?

Too much intensity and too much volume, done too often will actually decrease your performance and possibly make you retain body fat.

Here I go over the basis of training volume and intensity.

The key to remember is that every individual responds differently to different volumes and intensities.

What works for you may not work for someone else.

Let me know if you have questions.

Avoid program hopping

The snow is gone and now is the time of year when it is easier to get out to train.Remember, consistency is key. …

Posted by Athlete365 Fitness on Tuesday, April 21, 2015

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.