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blog2018-03-02T09:42:06-07:00

A Coach, An Athlete

Since graduating university (also post grad at college) and getting certified, my career goal was to build my business into one of the top training companies across the province. It all started rather odd believe it or not as the idea came from a conversation I had with my girlfriend. She thought a good side income would be personal training and that I should get a business card to go along with that. I thought about it and decided that I wouldn’t just want my own name as the selling point for my training. I wanted the possibility for growth to

The Essential Six

A common request among my clientele is the desire to learn how to lift weights. Many of them come from various backgrounds of fitness however regardless of this fact it all comes down to one thing: Fundamentals. Whether you are an expert lifter or a novice, all compound exercises can be derived from some variation of the essential six lifts (I will list them shortly). For those interested in learning Olympic lifting, it is even more important that one grasps the foundation of each movement to then combine and apply to one explosive lift. I find it to be poor judgment

Fitting The Mold

When looking around a gym, you typically see people performing various compound movements. The fitness professional or strength coach has been taught the bio-mechanical principles to identify cues when teaching these lifts. The problem is that most individuals cannot fit the ideal mold when it comes to performing these exercises. What this means is that although we have been taught the “perfect” way to teach the lifts, many individuals have injuries or poor flexibility that hinder them doing so. This is not to say people shouldn’t perform multi joint lifts. They absolutely should as long as caution is taken and adaptations

Training Partners and Power Couples

The drop in temperature isn’t the only thing changing this time of year. With the fall season comes back to school, back to work and football. For many high schools and universities, sport seasons are coming back in full swing. Yes, soccer and baseball may be coming to a close but that means the fall and winter sport seasons are going to draw many indoors to watch or participate. Many athletes, both young and old are now getting back to training and practices in preparation for March when championship banners are on the line. This means early morning workouts and evening

Top 6 Misconceptions About Personal Trainers

When people ask me my occupation, I would tell them I am a personal trainer and strength coach. Upon hearing what I do for a living, many people tend to revert to a pretty common stereotype. They think of some guy who is fit and walks around high fiving everyone telling them what a great job they are doing and to “feel the burn”. While I appreciate a well timed high five, the 1990’s version of your supposed typical trainer seems to mislead people into what myself and many other highly educated professionals actually do. As of recently, I have

The Truth About Your New Year’s Resolution

It’s that time of year again. The air is chilled, Christmas music playing and people frantically preparing for the holidays. A time of happiness and joy (unless you’re stuck with exams until December 23rd) and lots of good food. It’s not uncommon to see everyone relax their routines and push their health and fitness until the new year. Everyone sits around the dinner table and verbalizes what their “New Year’s Resolution” will be. It happens every year and as soon as January arrives you see a rush of enthusiasm. Before you blink, the rush is over and everyone has fallen back

The Lowdown on Altitude Masks

If you enjoyed my article on CrossFit, then you are in for another stellar review. We’ve all seen those guys at the gym or on TV wearing what looks to be like Bane’s morphine mask from The Dark Knight Rises. The product itself is what manufacturers call an altitude simulation mask (or just altitude mask). They claim that the settings can be adjusted to simulate being at higher altitudes to elicit a training effect that would occur if you were training thousands of meters above sea level. Since this training effect is so highly sought after, every rising star and gym

Ladies Who Lift: Why A Treadmill Isn’t The Answer

It’s the most common fitness demographic and the industry’s highest source of revenue: women trying to lose weight and “tone” their bodies. They want that magazine cover look with the small waist, tight abs and a bangin’ butt. It’s a very common goal with an even more common term: getting toned. Having a high female client base, I have heard this many times. The majority have a regular exercise routine that consists of Pinterest and Goodlife 3 to 4 days of the week. With so much information just a click away, many women look up workouts or exercises on social

Olympic Lifting: Sport Or Sport Performance?

Happy 2017 to all my readers out there. These past few weeks have been extremely productive for Iron Athletics and I hope it’s been the same for all of you. Recently I returned from Nashville Tennessee as an attendee of the NSCA’s 2017 Coaches Conference where I had the opportunity to meet and talk sport performance with some of the most decorated strength coaches in the industry. One of the presentations that really interested me was presented by Mr. Wil Fleming of Force Fitness. Wil discussed olympic lifting and the programs he would implement with his athletes. After much note

Some Tips For Fat Loss Training

If you read my article on calorie counting you probably guessed that I am not a huge fan of the notion. I agree that it is effective and sometimes necessary for extreme cases however I feel that the average individual becomes overwhelmed with the mathematical concept of fat loss. To do a quick recap of my previous article (click here to read it if you haven’t already), calorie counting is tracking energy expenditure and energy intake. Calories in equal calories out. If you do not expend calories to equate what you have ingested, you gain weight. The concept is correct

Thoughts On Training While Sick

This topic is a bit controversial so I want to start with a disclaimer. Consult your physician before exercising, healthy or not. It brings peace of mind and avoids possible complications in the gym. Let’s start with a scenario. You wake up and right away something feels off. You are overly tired, maybe have a headache and feel your sinuses swelling from the inside out. That “bleh” feeling is instantly recognized as a common cold. After dragging yourself out of bed you drink some tea and remember today is chest day. You then ask yourself “should I train?”. This is where

Alcohol and Athletic Performance

If there is one thing you can guarantee will come up with high school or college age athletes it's alcohol consumption. Whether it be after a big game, a weekend celebration or road trip, alcohol will likely reveal it's ugly head. Alcohol goes with athletics like Texas goes with football. Ironically, I am writing this post on St. Paddy's Day in a college town. I'm not one to spoil the party but I wanted to dig a little deeper in regards to college athletics and alcohol consumption. I will focus on the college level simply because that's where the science came

Varsity: The Hunt For Scholarships

With championships in progress or just around the corner, many athletes are preparing to put it on the line. For those athletes finishing up their high school careers, many are looking toward the future. Decisions to attend university and compete for a different team can be a stressful yet exciting time for the young student athlete. Though the thought of attending post secondary school is grand, the financial requirement to actually attend school is extremely taxing. For this reason, many athletes find themselves hunting for a scholarship in order to fund their journey. The recruitment process is very strict and

Vertical vs. Horizontal Loading: Which Is Better?

It's Week 3 of your In-Season cycle and you look on down the program and head to the power rack. It's time for back squats. You aren't extremely enthused as you are tired and sore from yesterday's conditioning session however you really want to close in on your opponent's sprint time. You lock in and crush out your reps hoping that the agony of squatting improves your sprint speed. The question I ask is "is there a better way?". Recent research being published closely examines the comparison of vertical loading and horizontal loading exercises on sport performance. Which method of

The Investment In You: Overcoming Your Own Objections

Lately I've been conducting some market research in hopes of getting a better understanding of the area which Iron Performance calls home. Information about the common demographics, annual income and population majority have been really helpful in identifying the local community. What I have gathered (and am still gathering) is an idea of what people want from fitness and what they deem reasonable to pay for it. This information is invaluable to Iron Performance because it helps better understand our customers and what they look to get from our services. So, here's what we gathered: The Data Based on a

A Well Rounded Warm-Up

We have all heard that prior to exercise, preparation is key. However, many seem to neglect the importance and do not incorporate it into their fitness regime. You see it all the time; people walking into the gym, hit the treadmill for 2 minutes and then head over to start lifting. Others may go straight to the weights and perform a “warm-up set” before they start their heavy lifts. Knowing that proper preparation is key, why do we tend to ignore such an important aspect of our workout? Improving performance while reducing the risk of injury is greatly desired by

Travel Training Tips

One of my clients came to me back in winter of 2016 looking to reduce stress and work on his fitness. He was an extremely busy guy who found himself travelling for work all the time. This wasn't just a conference on occasion or a weekend away type of deal. Nope, he was constantly travelling from state to state, country to country, continent to continent. This guy defines what it means to be busy. Among all of his organized chaos, he was also extremely passionate about keeping up with his fitness and workout routines. He had a great system in

Aquafit: Not Just For Grandma!

A common question I like to ask athletes is, have you ever tried aquatic training? They usually respond with "Oh, like aquafit? The stuff my grandma does?" Let's be honest, there are two images that come to mind when you think of aquafit: 1) Your grandma and her bingo buddies leisurely walking up and down, discussing the latest gossip from coffee time. 2) That resort instructor trying to direct a group of burnt vacationers splashing around to tropical music while balancing a piña colada. While both provide social entertainment, aquafit can really be utilized to really push your training program. My

The Struggle: Parenthood And Fitness

I recently came back from a trip to Europe and I found myself noticing the same thing in every airport. I would watch as parents carried two pieces of luggage and a screaming child while fumbling with passports and boarding passes. It seemed chaotic, but they did it. I was very impressed with how calm and collected each parent was (or so it seemed) as they worked together to get themselves on their flights. I look back now and laugh that my greatest worry was finding airport wifi. It was nothing compared to what those parents were going through. I give

Complexes: Get Big, Get Strong

With circuit training being a huge hit among fitness enthusiasts, exercise complexes are a natural fit in today's industry. Circuit training certainly has it's place in health and fitness however complexes tend to be a better modality for athletic performance. With some fine tuning and a little creativity, you can build a complex using a variety of tools to achieve muscle growth and strength gains. What makes circuits and complexes so appealing are their distinct abilities to generate a higher workload in a shorter period of time. For those on a time crunch, you get more bang for your buck

Females, Fight Your Fears!

Over the years there has been a great emphasis on providing fitness resources for females and bringing awareness to the lack of physical activity. The push is for females to get motivated and moving, but there is still a large percentage that have doubts and uncertainties. As young girls enter adolescence, their involvement in sports and physical activity tend to decreases due to the fear of judgement. Research has determined the concern with appearance and lack of fitness abilities has initiated this fear. As a result, we see an increase in sedentary lifestyle. Young girls who participate in less physical activity

Four Ways to Implement Sustainable Nutrition

We have all been told in some capacity that incorporating proper nutrition into our daily lifestyle, whether it be for weight loss, sport performance, or health purposes, should be of high priority. In attempt to create a healthier lifestyle, it is common for some to decrease their caloric intake or drastically change what they consume. Anyone willing to make a change should recognize that they already have the right mindset but need to make sure the changes are done in the right way. Introducing drastic and sudden changes to your diet can be very difficult to uphold. I myself have tried

My Iron Athletics Internship

Through my internship with Iron Athletics Canada, I have been exposed to the many different aspects of strength and conditioning. From team fitness testing to individual training sessions, I was able to take everything I learned from my education and put it to the test. When I decided to take on this internship I was eager to see what would come easily to me and what areas I might need to work on. Although we complete assignments in school and study textbooks, it all comes down to your ability to translate that knowledge into your work. This is one of the

Why Iron Athletics Redefines Fitness

As the owner-operator of Iron Athletics, I have the responsibility of ensuring the business grows in a positive direction. To do this, I must relentlessly pursue the highest quality of education in all aspects of fitness (fat loss, chronic disease, rehabilitation, preventative care, athletics, strength and conditioning to name a few) while applying it in the most practical way for clients to achieve success. Not a task I take lightly, nor should anyone in this industry. In a field where everything is unregulated, you must be prepared to address skepticism with education. You must be able to answer the question: what

The Gold Star System

I want to share a fun, yet organized method to help you keep track of your fitness goals. The gold star system can be used for any achievement and was created to help keep daily tasks visible and goals in front of you. Whether you are an Olympian or a novice, the gold star system can help make your desires more achievable while keeping things fun. What Is It? The gold star system (GSS) is essentially a chore calendar, similar to the ones mom or dad used on the fridge. As adults, myself and my fiancee decided to implement it around