I checked my blood pressure this morning. This was taken after breakfast, which included a double espresso and two glasses of filtered water with added sea salt. You’ve heard the warning that red meat is unhealthy and can lead to heart disease and cancer. Well, if that’s true, I should have been dead by now!…
Injury Prevention Strategies for Aging Athletes is a seminar that I’ve presented several times over the years to professional organizations like the Canadian Society for Exercise Physiology (CSEP), canfitpro, Certified Professional Trainers Network (CPTN), and Ontario Society of Health and Fitness (OSHF). Eventually, that seminar became a webinar and now a book. The book is…
Joseph had tried various sports and activities when he was in grade school. Nothing clicked. He was a below-average student, often getting in trouble at school. Watching cartoons and playing video games were his only interests. His mom was desperate. She brought him to me at 12 years old, not sure he would last, but…
Chin-ups and dips are two of the best strength training exercises you can do, but most people struggle with them. They’re a challenge for both men and women, regardless of how many years of training experience they have! Remember, there’s a big difference between exercising and training. Exercising just to sweat and burn calories with…
Everything in context! In the video below, I’m squatting with 225 pounds. It might not look like much weight, but here’s the catch: I’m doing 20 reps at the end of my workout! By that point, I’ve already knocked out multiple sets of front squats, glute-ham raises, reverse hypers, low-pulley knee-ins, and one-leg calf raises….
What many people consider a reverse squat is more like a reverse leg press, although technically it’s a low-pulley knee-in. This is what a reverse squat actually looks like: You can use cable or elastic resistance to do it. The cable version can be done with a high pulley and a lat pulldown bar (see…
Step-ups are a staple exercise for the lower body. Start off with your body weight and a low step, and work your way through the following progressions: STEP HEIGHT1. Low2. Medium3. High DIRECTION OF MOVEMENT1. Reverse2. Side3. Forward LOADING IMPLEMENT1. Dumbbell2. Barbell (Back)3. Barbell (Front) If balance is an issue, use some support initially and…
Step loading is a simple yet effective progression method. The goal is to perform the same number of reps each set while gradually increasing the weight in small increments. Start with a little left in reserve, and by the final set, you should be pushing to your limit. Note: I’m using the low-handle position on…
Research can provide golden information to health and fitness professionals. Here are some recent findings to help you stay ahead of the pack: Diverging metabolic effects of two energy restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity A high nutrient quality 25% energy restriction diet is more…
Training to perform a one-arm chin-up involves a simple two-step progression: a) Start with a mixed grip—hands placed shoulder-width apart, as demonstrated in the video below. Each session, increase the distance between your hands by one inch on each side. b) After six sessions, grab the bar with your right hand only (palm facing you)…