This is always a fun blog post for me.  I like to try and look at what I noticed over the past year, what I saw working and where I think things are going for the coming year.Some of my guesses may be a little bit optimistic.  As in maybe these are things I'd like to see happen in the fitness industry.  And others will happen, it's just a matter of how soon and when others recognize them as well.So let's get to it.  Here are my Top 10 Fitness Predictions for 2011.1. More suspension training.  People seem to like hanging out.  I think it's a combination of the versatility and the challenge that comes with performing some type of suspension training.  Add to that the fact that each exercise can be quickly modified to a regression or progression and it allows this tool to work well in any group fitness setting.  Look for more gyms to offer suspension training classes.2. Less is more.  In life we all want maximal return on investment.  No one wants to spend their time, money or efforts on something that yields marginal results.  With sleep being the one exception we are going to see what is the minimal amount of training and caloric intake required to ellicit the best possible outcome.  In calculus I remember these questions as being 'max-min' problems.  What is the maximum return with the minimum cost?  More will look at their investment in health in this way.3. Simpler workouts.  You'll see more people perform workouts with less equipment.  It might be one set of powerblock dumbbells.  Or one kettlebell. Or one suspension trainer.  Or maybe even just their bodyweight.  Gone are the days of needing a variety of machines and accessories in order to complete a decent workout.  Gyms recognizing this...

As promised here is Part II of my 2011 Fitness Predictions. The deal was we needed 10 comments in order to receive the second half and now we're there. So here you go.Prediction #6 - Long Duration is OutI can remember when I started going to the gym as young guy and people who sit around and talk about how often they went to the gym and for how long. It was almost like a badge of pride the way some discussed what their schedule looked like. You would hear comments such as:'I go 2 hours a day 6 days a week' or'I do 2.5 hour each day during the week' ...etc.Wow! Can you imagine spending spending that much time in the gym? I can't! And I do this for a living.2011 will be the year more people understand the concept of workout density or getting more resistance-based work done in less time. Don't you think it would be much more impressive to have an incredible physique and have people wondering how you can achieve your look with only 4 hours per week in the gym?Prediction #7 - Increased Demand for Quality Nutrition More and more people are recognizing the importance of a quality nutritional plan. They are hearing the expressions such as 'you can't train yourself out of a bad nutritional plan' and making appropriate changes.No  longer can we use the excuse of ignorance. 'High fructose corn syrup is bad for me?'No longer can we see it is hard to find. Costco now sells almond milk, steel cut oatmeal, greek yogurt and buffalo burgers.No longer is it way too expensive. The costs have come down substantially for better quality nutrition and is actually less expensive in the long run than eating low, empty nutrition food.Prediction #8 - The Hips are the New...

Often times people will stop in to our facility and ask what it is we do. They already have some idea because the signage out front identifies us as an athletic training facility and through the mindows they can see some of the equipment. But while there will be some pieces of equipment they will recognize there will also be some items which are foreign to them. For example, for what do we use the big wooden platforms are the floor? And what is the bench back by the med balls? And lastly why do you have a big tractor tire? And that's just trying to figure out the equipment. Imagine trying to make sense of the various types of training that goes on. Whereas most fitness centres are slower in the summer we are the opposite. Summer is the time winter sport athletes have an off-season. And it's also the time student athletes are home for the summer and can make gains with their training. And summer is when we run our youth fitness training camps. So when you add all of these to the mix it can make for a busy place. Take a look at the following video to see what I mean. http://youtu.be/AiRHwZ8fZ3M Let me walk you through everything that's going on here. The first thing you'll see is a client foam rolling before a training session. This is something we have all our clients do before training to release any knots or trigger points. Next the shot shows Matt and Jordy doing a powerlifting session. Matt is doing deadlifts on the platform and Jordy is doing presses beside him. All the way in the back corner you'll see someone in a Group Fitness session performing a hip mobility drill at the squat rack. This involves stepping over the...

Fitness sure has changed over the last couple of decades. This used to be the way we worked out. And I don't mean we as in all of us personally but in a more general sense as in this was how many people trained a few years ago.What about now?What are we doing differently with regards to fitness? Well pretty much everything.We've changed the way we warm up to the lifts we do. We have some new tools to use and a different way to cool down and recover.But one of the biggest changes with respect to fitness has to do with technology. In particular fitness apps. Not quite a year ago almost half of Americans owned a smartphone and thus had access to the various apps available to them.Below are five apps I like when it comes to tracking my workouts and fitness. 1. Interval Timer Before this app came along everyone was going with a GymBoss timer. Not that there's anything wrong with this device except the extra cost and it's one more to bring with you to your workout.Interval Timer is a free app and allows you to set up your workout to have a count down timer displayed during your sets. You can contol the number of sets, the length of the intervals, your rest breaks and even what type of bell sounds.I know there was an update for this update which others say isnt' as good as the initial version. So I haven't bothered to update mine and find it works great for me.2. Azumio Heart RateA college buddy in Washington put me on to this app which measures your heart rate. Why do I like it? It's easy to use. There's no need for a timing device or to try and count a racing pulse after a strenous session. One...

In the last article I discussed some things that are commonly used to assess the effectiveness of a training session. And I explained why mainy of these factors may not qualify as determinants of effective training.So what does constitute an effective training session? Well if you looked at the list from the previous post all of the items had something in common. And that is that they were subjective measures and therefore difficult to measure. What we should be using to evaluate the effectiveness of our workouts are objective and measurable tools. Below is a list of 7 Things You Can Measure to Determine the Effectiveness of Your Workouts. #1. Body Changes This one is fairly easy, low cost and doesn't take much time. And it's easy to see trends over time. For example you can track the following: * weight * bodyfat * tape measures * pictures from the front, back and side And while the bathroom scales you can pick up at any big box store aren't the most accurate way of measuring bodyfat they are consistent and do not depend on the expertise of the user. Photos are great because they will show changes in body shape and tone when the net gain on the scale may be zero. #2. Tracked Workouts We record every workout at Okanagan Peak Performance Inc for our clients and ourselves. We are so aware of the numbers that when a staff members posts that they were able to dumbbell snatch 60 lbs for 4 reps I know this is a personal best. And I know the previous best. And when they set their previous best. Besides loads we know distances and times during energy system workouts. We know heights jumped on plyo boxes. And we know how we felt during and in...

Recently we've incorporated a couple of new technologies at Okanagan Peak Performance Inc. This supports our goal for you which is to get you better results in less time. And by incorporating these technologies we know that we will be able to help you recover from your injury, lose more weight and compete at a higher level.So what are these new technologies?They are Bioforce HRV units and Polar Heart Rate monitors. And I know what you're thinking. There's nothing new about heart rate monitors. And you'd be right. But how many of the people who know the benefits of training with a heart monitor actually use one? Very few. It's kind of like back when people owned VCRs but nobody ever programmed it and instead it flashed 12:00.So we've made a bulk order with Polar to be able to supply all of our clients with heart rate monitors.And the heart rate monitors came about as a result of a need to be able to use the Bioforce HRV units. So what exactly is a Bioforce HRV?Well HRV stands for heart rate variability and is a measure of magnitude of change between heart beats. This was developed by the Russians in the 60s when they would send cosmonauts into space and needed a way be able to monitor their health. Some of the only data coming back from space was heart rate data which the scientists were able to break apart and determine that there is valuable information contained within the heart beat.When there is a lot of variability between heart beats we could say an individual is fit or well rested and recovered. On the other hand if the variability between heart beats was minimal this could be indicative of someone in poor shape or someone who needs a rest day.This is not the same as simply measuring the pulse of...

Do you remember a few years ago when minimalist shoes became all the rage? In particular I'm talking about the 5 Finger shoes where each toe has a separate compartment like gloves for your hands. People would wear these for training in the gym, while doing daily errands and even to some work places. And an interesting thing seemed to occur when people starting wearing this type of footwear. First they noticed improved function at the joints through the lower extremities such as the foot, ankle, knee and hip. If they had back pain they maybe noticed that this was lessened or less frequently a problem. As well due to the physical separation of the toes and the lack of a built in arch support the structure of the foot began to change. Due to the physical separation of the toes the feet developed a wider platform. This became really noticeable when at a houseboat party for my wife's work and I had my shoes off and my toes were splayed widely compared to everyone else's toes which looked like sardines packed in a shoe container. The other difference you will notice with wearing minimalist shoes is the shortening of the foot. Why does the foot shorten? Well since there is no external arch support we must develop our own arches and therefore this lifts the foot through the middle. The higher arch shortens the distances from the toes to the heels and so you may notice your regular shoes fit a little looser. But not all minimalist shoes are your best option. With the 5 Finger variety there are a number of benefits including the independent articulation of the toes, the development of the arch, the flexibility of the sole to allow more ground contact and the lower heel position....

Apps sure have become a big part of our lives. And with what we do at Okanagan Peak Performance Inc it's inevitable that we see more people using apps to track their health, log their nutrition and structure their workouts. With more and more people owning smart phones it's reasonable to expect the number of fitness apps and users to climb. Currently it is estimated that 20% of smart phone owners have a least one fitness app. So I took some time to check out some of the more popular fitness apps out there. Here's what I found. 1. My Fitness Pal - free http://www.myfitnesspal.com/ Because it's a free app you will see ads bordering the pages of the app. And I'd say that's a small price to pay for a resource that helps you track your nutrition. And with 40 million users apparently others don't mind a little monetization from some ads either. This app also includes a section for exercise but I would pass on it using it for exercise help for a couple of reasons. One is it estimates caloric expenditure based on the exercise type. Looking under 'S' I couldn't find squat. Not good. I eventually did find an entry for squat but when it asked me for minutes of squatting rather than load and reps I knew we can do better. 2. Fitness Buddy - $0.99 http://fitnessbuddyapp.com/ While the previous app was geared around your nutrition this one is all about your workouts. The workouts seem to be a bodybuilding style of training where you select body parts to put a particular emphasis for a workout. So you might choose Butt and Thigh Toning or a Big Chest Program. From the looks of the app it includes pictures rather than videos of how to perform the...

The number one goal of people that go to the gym is weight loss. And of this group I would guess that flat toned abs is the ultimate physical outcome of this goal.Now I realize I'm preaching to the choir when I say that a great mid-section is made in the kitchen and not in the gym. But even though many are aware of this they still want to know the newest, hardest and most specific core and abs exercises.Before I go any further it may help to watch a short video to see what I'm talking about.http://youtu.be/AFb9An66IxkAnd so you see all types of core exercises being done in the gym. One of the more popular ones is the roll-out. This can be performed with a variety of equipment including a stability ball or abs wheel but there are also versions using a barbell, a suspension trainer or even a slideboard.And while this is a commonly performed exercise it often performed incorrectly.I say that because the goal of the movement is to remain motionless through the mid-section in the presence of movement through the extremities.Let's assume you were performing a roll-out from the knees. You will pivot on your knees and the shoulder will flex as you roll the implement out and away from you. As you return to the starting position your shoulders will extend all while maintaining a neutral mid-section, specifically at the low back.Typically we see three things done incorrectly when performing the roll-out.Mistake #1 - Extended NeckAre you familiar with the term of a 'packed-neck'? If not don't worry about it. It resembles the chin closer to the chest rather than the head tilted up exposing the neck. When done correctly it may cause you to have a double chin.You have to admit that's kind of funny,...

Do you have a fitness person on your Christmas list? Below are a number of ideas that they will like to see under the tree on Christmas Day and be sure to put to use right away. The lists are grouped based on gear, nutrition, education and technology. Fitness Gift Idea #1 - GearThe most obvious place to start would be a gift certificate to whichever place carries the favourite brand of apparel or shoes. And don't get me wrong I'd never say no to a g/c for some new kicks or a training shirt but it kinds of lacks originality. Instead what about putting together a fitness travel pack for someone? This could be either for the travel itself or for training on the other end. For a travel pack think of things such as a shaker cup, a greens supplement, a neck pillow, a small collection of travel toiletries, some gum and a magazine or book on active things to do where the traveller will end up. As for ideas of what to get for fitness on the road think of things that are light-weight and pack easily. Bands, tubing, a jump rope, a Travel Roller, a lacrosse ball or a suspension trainer will all work. When you travel and need a gym you will seek one out and have access to everything else in terms of weights, dumbbells, kettlebells and barbells. However when no gym is available this is when the gear listed above can quickly provide an effective training session. Fitness Gift Idea #2 - NutritionWe all know how important nutrition is to achieving great results in the gym. And so a gift of nutrition would be an awesome way of telling someone how important they are to you at Christmas. With the previous gift we suggested a greens supplement to...

Have you ever noticed how the more complicated things get the less useful they become? Obviously this doesn't apply to everything in life but there are times where we can get bogged down in the details. Consider the expression 'paralysis by analysis'. Too many choices to consider and we end up choosing nothing. Sometimes simple is best. Such is the case when you travel and are looking to do a training session at a hotel gym. You don't have all the equipment you like to use at your home gym so you must improvise and make do with what's available. Why hotel workouts are great And these can be great workouts as you tend to do something a little different. And because you don't know anyone in the hotel gym you will train without interruption or distraction. And lastly being on vacation usually means having a more relaxed schedule where you may have more time for the little things in your workout that get trimmed when time is short. Think of things such as a proper warm-up, the extra mobility work, the conditioning work at the end maybe even the corrective exercises prescribed to you at physio. So it's with this in mind that I want to show you exactly what I did for a workout in a Swiss hotel room a couple of weeks ago. There was no squat rack or platforms. They didn't have any kettlebells or a chin up bar. Basically I had a foam roller, dumbbells up to 20 lbs and a ball. Here's what I did. Sample gym workout 1. Foam roll - 10 minutes (remember I'm on vacation) targeting the glutes, piriformis, ab/adductors and t-spine 2. Stretch/Mobilize - 10 minutes 1/2 kneeling hip stretch + 1/2 kneeling hip rocking1/2 kneeling rear foot elevated hip stretch...

How do you track your training sessions? At worst I'm hoping you have a notebook to record your loads, weights, reps, sets, rest breaks etc and be able to refer to this information from one workout to the next.[caption id="attachment_4190" align="alignleft" width="225"] A training journal is a necessity for those seeking the best results.With something as simple as bringing a notebook to the gym you'd think everyone would do at least this much. it doesn't cost anything and takes no extra time or effort. You can make all your entries during a rest break or immediately after training.But besides going old school and low-budget with a journal there a number of fitness trackers which will monitor and record everything from heart rate intensity and averages, caloric output and even sleep cycles at night.Recently, a study at the Iowa State looked at the accuracy of 7 different fitness trackers. Researchers looked at BodyMedia FIT, DirectLife, Fitbit One, Fitbit Zip, Jawbone UP band, Nike+ Fuel Band and the Basis B1 Band. BodyMedit Fit and the Fitbit Zip were found to be most accurate. And in a related story Nike may be killing off its fuel band in the near future.But back to the point of gadgets to track your caloric output I have never really been sold on them. I'll admit there are benefits to knowing what your heart rate data is and to monitoring the length of your workouts. However when you think about it these type of products are usually favoured by those with a few pounds to spare.And my concern is that individuals tracking how many calories they burned at Zumba or spin class will then see this as a credit to indulge later. For example, if a fitness tracker shows that I burned 473 calories sweating to the oldies can I...

Many people are into running, cycling, triathlon and other endurance events. It's surprising with how much is invested into these sports both in terms of time and money that more people don't use heart rate monitors.Why is using a heart monitor such a great idea? Well it for starters it allows the user to get better results in less time. It makes training more efficient and safer.[caption id="attachment_4325" align="aligncenter" width="300"] How far would you drive without any feedback?Consider owning a high performance sports car such as a Ferrari.  You only drive this car in the summer and only on certain roads. It never sees the rain or snow. If you have to park you are that jerk that takes up two spots to give a large buffer. Servicing is done by the only person within 100 miles that works exclusively on Ferraris. It only takes premium fuel and you make sure to log and note everything about this awesome machine.Now let's say you plan to take your Ferrari out onto the highway for a few hours to have some fun. You want to test out the handling, the acceleration, how it climbs and most importantly to feel the top end speed.Only one problem...none of your gauges are working. While you can start and turn the car on all of the needles for every gauge are buried to the left. So you can't read the speed, temperature, tachometer...nothing works.Are you still going out for that drive with no feedback on how the car is performing? Probably not. I'm guessing some people might even call for a flat bed tow truck as to not risk doing any damage to the vehicle while out on the drive.But guess what? You are way more valuable and rare than a Ferrari. In a lifetime you could own...

Do you use a heart rate monitor when you train? I guess at most big box gyms the majority of people don't. I mean when you consider that most people don't have a training journal to record their workouts they probably aren't going to go to the trouble and expense of investing in a heart rate monitor. But for those that do have and use a heart rate monitor I'm curious as to what they monitor? Again if I had to guess what number most people check first when they complete a training session I would say it's the calories consumed. And this is kind of amusing because: A. This is simply a rough estimation of correlating calories burned with elevated heart rate. If this is all it took to get lean we could probably just watch marathon horror movies every day to spike our heart rates repeatedly, burn tons of calories, and get lean. B. The estimation is just that. It uses an average and includes the calories burned while at rest. In other words if my body uses 50 calories at rest and 110 calories to go for a hike than the hike only burned 60 calories. But the display on my heart rate monitor would show 110 calories and perhaps give me a false impression of how effective a particular training session was. But other than tracking the calories consumed a heart rate monitor can tell us the duration of our exercise, our average heart rate and our maximal heart rate. Now you can always pick up models with other functions that include lap functions, GPS, elevation and other things but at minimum you'll get heart rate data. So why would I want a heart rate monitor anyway? Can't I simply stop and check my pulse every now-and-again? To answer...