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Noah Carroll Plays for the Guelph Storm. (OHL hockey Team)
He signed up to train one on one with Head Coach Dave Henry
After 8 weeks of training we have made some serious changes his body. Mainly 10lbs of lean mass, and some serious strength.
When putting a program like this together we have a lot of considerations to make. We can’t just gain weight, we must increase power and speed, and give him endurance to continue to use this speed. Because he is a high level hockey player, the work must translate to the ice.
Noah has been hitting all of my testing markers early and has actually doubled his strength on many movements such as cleans, pullups and we do plan to still see more out of him. As he starts to meet the strength goals early in the summer it means we get to build more strength and have more time to get his sprinting speeds up.
We are excited to see the progress over the remainder of the summer and the upcoming season of hockey.
Want results like Noah? Email us to book a consult
This article was posted in: Blogs
There’s no doubt about it, kids can make regular exercise tough. As a father with a daughter under the age of two, I understand how busy family life can be. Children have after-school activities that you need to get them to, they get sick and need to be cared for, and until they are older you can’t just leave them at home and head to the gym. Although at times it can seem impossible to juggle a family life and maintain a regular workout schedule, there are a few things you can do to set yourself up for success.
Over the years I have worked with many clients who have children. I’m going to show you how to:
- Set a flexible weekly training schedule,
- Adapt to the constant change of your children’s extracurricular activities, and
- Make family fitness a part of your lifestyle.
Set a Schedule but be Flexible
If you have younger children, try to organize a weekly schedule to get in your workouts. People who plan ahead and schedule their training in advance are more successful in achieving their workout goals. This could look like one weekday morning, one weekday evening and a weekend workout. Ask your babysitter or spouse to watch your child(ren) for an extra hour to open up some time to do a quick workout. There are also exercise classes for parents and young children, such as parent and infant/ toddler running classes where you train with your child in a stroller.
Remember that this schedule should be flexible. If you are up all night with a teething baby, that may not be the best morning to head to the gym. If at all possible, set up a small chunk of time for a “back-up” workout. This way you have a last resort in case life gets a little crazy. Set a goal of 3 workouts that week, but don’t beat yourself up if it’s not the same 3 days every week. While it’s true that maintaining a regular schedule will assist in your progress, the reality of very young children is that routine sometimes goes out the window.
As they grow older, your training may need to adapt to the sports or activities they are doing. If your child plays hockey and practices on Saturday mornings, you’ll have to reschedule your workout days to fit that in. This could be a good chance to bundle up and get in some winter running. If it’s soccer in the park, perhaps you can do a workout in the same park. After a few workouts you will likely inspire other parents to join you who also have a tough time fitting in workouts.
Try this on the field:
Warmup: 2 rounds
- 10 Burpees
- 10 Squats
- 10 Jumping Squats
- 10 Pushups
- 30 second plank hold
Workout: 3 Rounds
- Shuttle Run Out and Back X 2 (Pick an object in the park and run there and back)
- 10 Lunges
- 15 Pushups
- 10 Jumping Lunges
- 15 Situps
Remember, doing anything active is better than doing nothing at all. Even small bursts of exercise are going to improve your physical health and fitness, so as long as you’re moving you’re making a positive impact on your health.
Workout with the Family
Making fitness a part of the family lifestyle will not only benefit you, but your entire family. You can always find an activity to do together, depending on how old your children are.
How to Exercise with Your Kids at any Age
Infants/Toddlers – Running or walking with strollers, biking with infant seats/carriers, or sit them beside you and do some bodyweight movements (see workout above).
School-Age Children – Family bike rides, playground games, winter skating, swimming, make a snowman or volunteer to coach their sport teams.
Teenagers – Train at the gym together, paddle boarding, trail running, swimming or hiking.
By making this a regular routine for the family, you will be instilling valuable habits for them to carry on throughout their lives. Fitness is different for everyone, and everyone has different goals. If your family can help each other obtain these goals, it’s a win-win situation.
Ready to get back on track? Looking for a little more structure? Let’s talk and create a routine that will help you create balance between your physical activity and family life. I would love to help you create a healthy, happy lifestyle. Call or email us to setup a consult with me.
CrossFit London Coach
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Everyone has seen before and after pictures that are shocking and stunning and they want in… they want to know “the secret” they read on into the click bait marketing headline that tells them about the secrets without telling them anything at all. It’s all a scam.
As a strength coach who has worked with thousands of athletes over years. I get to see what works, short and long term and my goal as a coach is to get people looking for the delayed gratification of knowing that they can obtain results, but the results aren’t the only goal.
It’s shockingly easy to get someone to lose 20lbs in 2 weeks, it’s shockingly hard to have them keep it off for 5 years. (the after- after photo’s are what you don’t see)
The actions taken to lose a lot of weight in a very short time are unsustainable, and therefore teach the person nothing about what they need to do long term to keep the weight off. Many people know this and think, if I can just take this short cut to losing the weight , then I will go to a more moderate plan. The problem is that they have obtained their goal, but have none of the tools, none of the practice it takes to continue to achieve maintaining their goal.
What would you rather A) lose 20lbs of fat today and regain it in 6 months or B) lose 20lbs of fat and keep it off for life. (this works with other fitness goals as well)
Your results will change when your strategy changes. Short term plans get short term results, and short term results mean nothing.
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