It seems like high intensity interval training (HIIT) is all the rage these days. Anyone can do it at anytime as frequently as they like and achieve amazing results. Sound too good to be true? That's probably because it is. If you're not familiar with HIIT you may be more familiar with the Tabata protocol or some other version of high intensity short duration exercise. Let me re-phrase that. You may be familiar with the name Tabata but it's unlikely you're familiar with the actual protocol of the study performed by the researcher of the same name. So why is the general population going crazy over HIIT or Tabatas? Well because the landmark study, and others by researchers such as Dr. Martin Gibala, indicate that you can achieve weight loss, improved aerobic function and potential performance with a fraction of the time invested in training as is normally thought to be necessary. Now before I give you some things to consider before jumping into HIIT or Tabatas at your next training session let's quickly review what the Tabata protocol involved. While two groups participated in the study the one we are interested in is the short duration, high intensity group. They did:* sprints on a braked cycle ergometer* 7 or 8 sprints of 20 seconds in duration* 10 seconds rest between sprint attempts* at an intensity of 170% VO2 max* for a 6 week period Now there are a number of things to be aware of here when comparing this protocol to what many exercisers believe there are following when they workout. So with that in mind here are 4 Reasons You're Not Doing Tabatas. Reason #1 - You're not on a bike While it's true there are many benefits of cross-training it's a bit of a stretch to do something...

If you're like most people you'll find that time is a commodity in short supply. We all probably wish we had more time in the day to spend with our family and friends, to exercise and to sleep. Not many people in the last few days of their life are thinking 'I wish I gone in to work more'. So if we're all busy what can we do about? Well the first thing is to prioritize the things of value in your life. The second thing is allocate time to each of these priorities based on how important it is to you. If you rank family high on your list of priorities than you want to be doing things that allow you spend time and/or speak to them as much as possible. But rather than get into a discussion about what matters in your life and how well you are doing to invest in these areas I want to show you ways that can find 13 bonus hours to train. Now you need to realize this is based on 5 minutes per day and 3 workouts per week over a year. This amount to 780 minutes or 13 hours per year. How much closer would you be to your goal with an additional 13 hours per year? How much better would your health be? How much more weight could you lose? You get the idea. So without further ado here are ways to find 13 Bonus Hours to Train. 1. Use Antagonist Movements The typical bodybuilding or beach body workout involves 3 sets of 10 reps of a particular exercise. After completing 10 reps you rest for the prescribed amount of time and then complete your remaining sets. Let's use the example of doing bench press followed by 1 arm dumbbell...

Over the years there have been a number of things we've heard repeatedly in the fitness industry. And sometimes there is no basis to these statements other than the fact they have been repeated enough times and they are accepted as truth.For example, 'eat small frequent meals throughout the day to stimulate your metabolism' is one that comes to mind. You've heard this before I'm sure. But where is the scientific research that backs this claim? If anything maybe what happens is we end up eating frequent meals throughout the day. Just not small meals. And thus the supposed benefit is lost.Let's look at another example.How about 'no pain, no gain'? Everyone has heard this and we all know there is no truth to it. Further we could actually turn this upside down and say 'no pain, all gain'.So where I am going with all this? Well this past weekend we were down to Seattle for a clinic with Eric Cressey. Eric is a Boston-based strength coach with that works with a number of major league baseball players. And he is considered an expert when it comes to all things related to the shoulder and training.And he was sharing some things that may would challenge what many trainers and strength coaches believe and have been taught. With that in mind here are 3 of the Basics - Done Wrong.Basic #1 Done Wrong - Do Yoga Push UpsI'll wait a minute while you rub your eyes and re-read that last statement. Yes, I am advocating yoga push ups. Now before you all load up and throw your lululemons at me let me clarify.I am saying yoga push ups may be a good idea. And here's why.With most bench pressing the shoulder blades can get stuck in place on the bench and aren't...

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,...

[caption id="attachment_3634" align="alignleft" width="231"] 4 Months for the Price of 3

If you asked people who work out what is one the most basic bodyweight exercises you can do, what do you think the answers would include? Probably movements like pull-ups, chin-ups, squats, lunges and of course push-ups. If you think about push-ups might be the most common answer as you don't need a bar to grab as for a chin-up or pull-up and lower body training is usually equated with going for a walk or a run. So push-ups could be considered the gold standard of bodyweight training. This makes sense when you think of all the versions that exist of this exercise. You can do regular, hand reset, feet elevated, scapular, shoulder touch, Spiderman, off-set and many more types of push-ups. But there is something that unites all the various types of push-ups. And I don't mean that they are all closed-chain horizontal pressing movements. No, unfortunately the common trait is that they are all  done incorrectly. What? How is that possible? Isn't a push-up simply placing your hands on the ground, setting the feet and then pushing the body away from the ground? Yes, it is but there are a number of other things going on which create problems and undermine many of the benefits that come with doing this exercise. So here are the 3 Most Common Mistakes Made When Doing Push-ups. Check out the video first if you're in a hurry or to get more out of the text. http://youtu.be/sdLsJd0w9bc Mistake #1 - Pecking the Ground Like a ChickenWhen you do a push-up the arms and should be the only parts of the body that are moving. And when the set starts to get a little tough you see the head start pecking the floor like a chicken. Rather than let the head start moving around like...

Do you like pumpkin? People are divided on this flavour. And it seems to depend what variety of pumpkin you are talking about.The same people who have no interest in pumpkin pie at Thanksgiving will make sure to stock up in the plug-in pumpkin flavoured air fresheners at this time of year.Regardless of whether you think pumpkin is appetizing or disgusting doesn't change the fact that there are many health benefits of eating it.Pumpkin is a great source of vitamins specifically A,C and E. As well you also get a good dose of copper, calcium, phosphorus and potassium.***just a quick aside for the Breaking Bad fans...have you found your knowledge of the elements has improved when the opening credits shows the symbols of the various elements...just me?***Pumpkin is also a good source of protein, iron and tryptophan. And to jump over to another show while we're at it, tryptophan is the amino acid Seinfeld has the episode where everyone falls asleep after the big turkey dinner. Might have more to do with all the fat and calories but a great episode anyways.Anyways if you're looking for another way to give pumpkin a chance try out the recipe below which I 'borrowed' from Eric Cressey's blog. And if you already like pumpkin, what are you waiting for. Give this recipe for pumpkin pancakes a try.You'll only need seven ingredients to pull together this tasty recipe: 2 Egg Whites 1/2 Cup Rolled Oats 1 Large Banana 1 Scoop Low Carb Vanilla Protein Powder ¼ cup Almond Milk 1/4 Cup Pumpkin Puree 1 Teaspoon of CinnamonDirections:1. Put the ingredients into blender or food processor and blend until smooth.2. Heat up a skillet or pan and spray with non-stick spray. Pour the batter onto skillet, and cook!This recipe makes 2-3 normal sized pancakes, so you...

There are certain things we understand to be beneficial to our health. Getting enough quality sleep, getting enough exercise and eating the right amounts of healthy food are generally understood to be the foundation of healthy living. And on the first two areas there is a general consensus as to how much sleep is necessary as well as the benefits conferred by the different types of exercise options. But when it comes to nutrition there still exists some beliefs which don't have support in the primary literature. For example, there are still a number of people that maintain the position that saturated fat is bad and must be eliminated from the diet. These same people will then eliminate foods that contain this fat in an attempt to be healthier. I don't eat red meat anymore.I have egg whites for breakfast.I eat only low-fat dairy.Do these statements sound familiar? When we do a consult and assessment with a new client we go over the nutritional habits of the clients as this will play a huge role towards realizing their results. And many of them give the answers above to demonstrate the efforts they are making towards healthier living. While it's not a new position for us to recommend our clients eat a balanced diet including all three types of fat I was still out to learn more. And so I recently attended a seminar at Kelowna General Hospital on Fats by Dr. Sanjoy Ghosh from UBC-O. Dr. Ghosh presented some interesting notes during his 75 minute presentation. Some were common sense such as the fact we have increased our portion sizes dramatically over the last few generations. And some foods in particular have seen huge increases such as our consumption of soybean oil which in the 1950s was 0.02 lbs per person...

Have you noticed more and more people getting sick the last little while? Or maybe you've been sick yourself. Either way I've got you covered. Below is a protocol from my friend Esther at Prescription Health Studio. You'll find here contact info at the bottom of this post. The reason this all came about was that Esther and I were supposed to have a meeting a couple of weeks ago and I had to cancel as I felt I was coming down with something. You know what I mean? You are more fatigued than usual. Your workouts feel harder than they normally do. And you feel the tickle in the back of your throat when you wake up in morning. A nasty chest infection is just around the corner. So anyways when I let Esther know how I was feeling she replied with the protocol to keep me healthy and ward off any pending illness. I wanted to share this with you. Here are her instructions for for staying healthy during the cold and flu season as well as when you feel you are coming down with something. I wanted to answer your request for more information about what I like to recommend to my patients and also the protocol I use to keep myself from getting sick during the season.To keep my immune system strong during the cold and flu season I like to take:1. Thymus Spray by Douglas Laboratories. 1 to 2 sprays twice daily This thymus liquid extract consists of several proteins and peptides known as thymic factors that are derived from thymus tissues. The thymus is necessary for the maturation and maintenance of the immune system and works by releasing thymic factors that regulate functions of other cells in the body. These peptides are important for the healthy maturation and activation...

At one time heart rate monitors would have been considered for elite athletes and those with extra cash for all the latest gadgets. Not any more. The regular fitness enthusiast, amateur athlete and weekend warrior recognizes the value of using a heart rate monitor to track their workout. And not only has the price dropped substantially but the technology has also improved to provide more accurate readings. If you are already in the habit of using a heart rate monitor keep doing so. And if not, what are you waiting for? The sooner you begin tracking your workouts the better results you will begin to see. Below are 4 Top Reasons for Using a Heart Rate Monitor #1 - Proper IntensityWhile it's great to push ourselves when we train I subscribe to the approach that it's better to stimulate and not annihilate a system. You want to figure out what is the dose of exercise that won't kill you but will challenge you enough to come back stronger. In training circles this is referred to as the minimal essential dose. Think of this in terms of poison. Too much of it will kill you but a small dose may allow you to develop an immunity to it. This is similar to how vaccinations work. Anyways wearing a heart rate monitor allows you to track your heart rate and know when you are doing the right amount, not enough or too much. #2 - Track DurationWe're all busy. And if we could have the results of proper hydration and training without all the efforts many would choose this path. But the reality is a magic bullet doesn't exist and so we have to make efforts to maintain our health and fitness. Using a heart rate monitor allows us to see how long we have been...

Last week we hosted a seminar at Okanagan Peak Performance Inc on Intermittent Fasting (IF). And while all in attendance said they weren't familiar with IF it quickly became apparent that they not only had an idea about IF they were all practicing it already.Since IF means to go brief periods without eating and none of the people attending are in the habit of eating through the night they all practiced IF until morning when they would break 'fast.In addition to not eating breakfast there are a variety of different IF protocols which are usually defined by two numbers separated by a slash. For example a protocol might look like 16/8 and refers to 16 hours of fasting and 8 hours of eating. So you could see anything such as 12/12, 20/4 or a full day of fasting which would be a 24/0.And in terms of the number of days per week someone would fast this ranges as well from one day per week to two days per week, alternate days or everyday for part of the day. Depending on which protocol they follow you may hear terms such as the 'Warrior Diet', 'LeanGains' and 'Eat-Stop-Eat' to describe when to eat and when to fast.Benefits of IFSo why would someone become an IFer?Well the proposed benefits include reduced bodyweight, reduced bodyfat, increased longevity, reduced chance of certain disease and improved neural function. And these are interesting claims which will draw the attention of almost everyone looking to shed a few pounds and improve their health.But the reality is there is not a lot of research out there to support these claims. And the studies that do exist tend to be done with animals. For example, when it comes to looking at mice completing a water maze task, the mice experiencing an IF...

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...

Last Saturday we held another powerlifting contest at Okanagan Peak Performance Inc. Here's a quick recap of the day and two quick lessons that will help you improve your lifts. The one interesting thing about our powerlifting contests is how casual they are. We have the music playing. Everyone is joking around. And everyone is wearing triple layers of everything as it is -18 C outside. But once we get started we look forward to seeing who can lift what for deadlift, bench press, squat and 3 rep chin up. And it's always fun when friends and family come by to watch. One of them observed a successful deadlift, which involves picking a bar up off the ground and standing up with it, and commented 'now what?' Yes, it's true powerlifting may not impress everyone but it's still a great way to see where you're at. And besides seeing where you've made gains with your lifts you also learn quite a bit about the lifts themselves. Lesson #1 - Sticking Points ExposedFor example, you learn your sticking points. This is the part of the lift where the bar seems to stop moving and either leads to an unsuccessful attempt or results in spending an excessive amount of energy in order to complete the rep. Let's consider the bench press. If someone were able to press the bar off their chest but not be able to lock out the lift it may be that they lack triceps strength which is crucial for extending the arms and finishing a press. Maybe some isolated triceps training would help this person complete the rep more easily and push through to new gains. Or it could be that someone is able to pull a deadlift to mid-shin but lacks the glute and low back strength to...

When we bring on a new member to our team we want to ensure we're on the same page when it comes all aspects of training, nutrition, recovery, mindset and everything else related to attaining a goal for a client.And typically I'll quiz them as to 'what is most important?'Many of them will say nutrition is the most important. Others will reply that when the nutrition is already dialed in, as it is for many athletes, than the training is most important.We also get a variety of other responses such as coaching, programming, recovery and other things that influence the types of results we may see when working with someone.But none of these are the most important.Don't get me wrong. They are hugely important and depending on the individual, their level of training and the goal(s) they are working towards, all of the elements they mentioned are crucial to success.But where somebody's head is at is the most important. If they believe in the process good things will happen. If they are prepared to give their best good things will happen. If they are prepared to do whatever it takes than the outcome is generally positive.[caption id="attachment_3739" align="alignleft" width="207"] Does this motivate or intimidate?So knowing this I'm curious as to how people respond when fitness professionals post ads with pictures of lean, athletic models with bullet point notes about the person's situation in life. The whole ad is then framed around the statement 'What's your excuse?'.Since ads of this type have started appearing I am becoming more aware of new terminology. Or terminology that's new to me anyways. I'm referring to terms such as:fat-shaminghate-speech (not really new, but new to fitness blogs)bullying (again, not new but new as it applies to fitness headlines)C'mon! Really? Have we as a society gotten this insecure that...

It seems like everyone is familiar with the problems of too much sitting. From tight hips, weak glutes, forward head position, flexed wrists, slumping into poor posture and a lack of caloric expenditure it's easy to find reasons to hate on sitting. So instead we opt for different ergonomically designed chairs. Or sit on stability balls (which still allow for all the same problems described above). We raise our desks so we have to stand to work at them. We drink more water to force us to stand every so often to use the bathroom. And some people have figured out the benefits of kneeling versus sitting. But even if we change our work or study environment to eliminate sitting there are still times when we will have to sit. Unless you own a Pope-mobile or a Segway I'm sure your daily commute involves some sitting. As do certain meetings, meals in restaurants, nights out to the movies or theatre and trips to the bathroom. If we can't eliminate all sitting from our lives maybe we should be incorporating more anti-sitting drills and exercises into our training? I think a lot of good coaches are already doing this by programming extra posterior chain work for the glutes and low back while putting the client in a kneeling or standing position. Is there anything else we could do to undo the effects of sitting? Sure and it's something most of learned how to do at a young age and it's the back bridge. ***short disclaimer...the back bridge requires high levels of mobility at the wrists, shoulders and hips and is not recommended for those with any type of pre-existing back condition...if you pass the clearance tests just described than feel free to try the easiest versions first and build up muscular endurance...

[caption id="attachment_3765" align="alignleft" width="212"] A corporate fitness program with everything you need to be your best.  Registration is now open for the 8 Week Corporate Fitness Program. Stop by Okanagan Peak Performance Inc today to register.  

What does it take to succeed?For the sake of this conversation I'm referring to athletic performance but the same analogies would apply for success in weight loss, injury rehab or any other physical pursuit.What does it take to be at that top level?I like to refer to something we refer to as 4 Levels of Learning and here's what is looks like.Level 1 - Unconscious Incompetence[caption id="attachment_3772" align="alignleft" width="180"] Don't waste your efforts going the wrong wayBasically this means 'you don't know what you don't know'. Someone is making mistake and spinning their wheels but has no idea this is happening.For example, imagine if were in a running race and you made a wrong turn. So you are going in the exact opposite direction of the finish line. You run as hard as you can giving your best effort but are surprised when at the awards ceremony you aren't on the podium receiving a medal.You can't understand it? You ran hard. You pushed yourself as much as the winners, if not more, yet you are not rewarded for your efforts.Another way of thinking about this would be to watch someone in the weight-room with terrible technique performing some type of exercise.Let's use kettlebell swings as the example. The person doing the swings has heard all of the great benefits of swings yet continues to suffer injuries and doesn't see any improvements in their performance.Yet when any coach sees them swing they cringe and want to help them fix their technique.In both these situations we have individuals who are making mistakes but don't even know it. It's this type of situation where people who do nothing may see better results due to the fact the efforts of the ones trying are full of errors.Level 2 - Conscious IncompetenceFor this level let's continue...

With the start to a New Year many people will be initiating an exercise routine for the first time, getting back after a lay-off from being active or maybe stepping up their efforts while the motivation at this time of year is higher. Muscle Soreness Accompanies New Physical Activity And with all this extra activity many are going to experience DOMS (delayed onset muscle soreness) and not have a strategy in place to deal with their discomfort. I am one of those people. While I was in Switzerland I had a chance to do some skiing and I wanted to make the most of it. By this I mean riding the gondola up at 745 am for first tracks and not stopping until 3 pm when my legs were getting a little jello-y and I knew I had to call it a day or risk crashing hard. But after 7 hours of hard skiing I knew I would be in rough shape the next day unless I did something for my recovery. So I headed to the hotel gym to do some light cardio to enhance the recovery process. Honourary USA Bobsled Member [caption id="attachment_3793" align="alignleft" width="300"] Check out the newest member of USA Bobsled! Upon arriving at what I thought was the gym I realized I was at the spa which was accessible to those who had booked massages and other spa treatments. As I entered the spa I was behind two other people who were actually members of the USA bobsled team in St Moritz for some World Cup races. The bobsledders mentioned to the spa attendant that they had spa privileges while staying at the hotel. The attendant then proceeded to make up three collections of robes, towels, and shower shoes for the spa. As soon as I...

In my last post I signed off by saying I got in trouble at the ski hill. And suggested that it may have been my new celebrity friends that saved me from having my ski pass revoked. The people I'm talking about are the Crown Prince of Thailand and Canadian Olympian Jon Montgomery, who is also the host of the Amazing Race Canada. I'm calling them my friends because we stayed at the same hotel for a few days in St Moritz. Montgomery is there trying to qualify for the Olympics in Sochi next month while the prince was on vacation. So we're not really friends. But I did cross paths with both of got a few pictures which was kind of cool.[caption id="attachment_3799" align="alignleft" width="225"] Piz Corvatsch 3451 m near St Moritz Besides the great skiing in Switzerland I was also fortunate to have someone looking out for me when giving me seat assignments as I always had an empty seat next to me which allowed for lots of reading and room to stretch out. One thing I noticed on the flight from London was the number of people that ordered vegan or vegetarian meals. This was obvious because these meals are all delivered first before the meat options are passed out. I'm not sure if this is because vegans/vegetarians (v/v) are weaker and can't last as long without some quinoa or kale, or if it's because the airline can't risk letting the v/v crowd see how good the meat options are because they wouldn't have enough to go around. So this got me to thinking...what are all the downsides with eating as a v/v? Let me spell it out for you. Problem # 1 - Nutrient DeficiencyLet me be clear before all the arrows are launched my way on...

Do you train on one leg? Or with one arm? If so, keep doing so. If not, here are a number of reasons to incorporate single limb, or unilateral training into your program. Top 10 Benefits of Unilateral Training #1 - SafetyFirst and foremost a program must be safe for it to be considered effective. If the risks outweigh the rewards for any exercise chop it from your program and look for another alternative. So why are unilateral lifts considered safer? Well it comes down to the fact that you are using less load. Instead of squatting with 315 lbs on your back for example you might do 225 lbs on one leg. As well, when you consider that many single limb exercises involve DBs, Kbs, cable or something other than a barbell there is less risk of getting trapped under a bar and pinning yourself. This is not to say that unilateral training can't be done with a barbell but it is rare. And in the rare instance you do use a barbell to do a unilateral lift you have the free limb there to spot yourself if needed. #2 - Increased intensityWhen you work with one limb at a time you can handle greater loads and increase the intensity of your training. To see this for yourself test what load you press dumbbells for 5 reps. Maybe you could do 100 lbs for 5 reps. Now rest a few minutes and try again. Only this time press with one arm. You will find you can reach 5 reps no problem and possibly bang out a few more and hit 7 or 8. So what happened? Did you magically become stronger after your first set? No, not really. Instead when all of your focus and attention was able to be...

To read Part I of this post click here. #6 - IDs weak linksWhat are your top three weak links? Quick don't take time to think. If you had to take some time to think about them then you probably aren't addressing them as much as you should in your program. Worse maybe you couldn't answer this question on the spot and don't know the answer. Worse still what if your opponent knew what your weak links were and exploited them during competition? Or if you became injured by not addressing them? The good news is that you can fix your weak links, even if you're not sure what they are. Any time you perform a unilateral movement pay attention to L-R differences. Are you stronger on one side? Is your balance worse on one side? Do you move better on one side than the other? Figuring out the answers to these will translate more effectively to enhanced performance than the best 'sports-specific' exercise ever will. Make notes in your training journal answering the above questions when you train. Where you are weaker do that side first. Where you don't move as well add in more stretches and mobility drills. And where you have discomfort seek out the best manual therapist you can find. #7 - Additional EST workEST is energy system training and refers to training the various system of the body that provide fuel for our various activities. Cardio tends to be associated solely with aerobic training and therefore we don't use that term unless the duration and intensity justify it. So how does unilateral training lend to EST? Well in a couple of ways. First, by using one limb you trigger muscles that typically don't get a lot of attention when two are used. Secondly the sets tend...

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...

There are a few staples most people look to include in their workouts regardless of the goal. It doesn't matter if the goal is weight loss, sports performance or rehab everyone recognizes the value of doing some type of core work.In the last few years one core exercise in particular has become more and you're seeing more and more people doing the 'stir the pot' exercise.Why the sudden increase in popularity of this core drill? Well much of the credit has to do with the stamp of approval this exercise got from Dr Stu McGill, the world-reknowed spinal biomechanist from Canada. When Dr McGill speaks on things related to core training people listen. And the sir the pot was one that he was recommending as a way to stabilize the spine and train the core.But besides the endorsement of a top researcher this exercise is also a great choice for a few other reasons:1. It allows for the development of muscular endurance through the core. When performed correctly an individual can gradually build with this drill by adding time or reps to their sets. 2. It helps develop anti-extension strength. While much of the fitness community talks to the need of getting out of the sitting position and performing anti-flexion drills there is also benefit to performing anti-extension drills. This is especially true for people who live in anterior tilt and have low back pain.3. It allows for the progression of the basic plank. Most of us start with planks to develop the core. And this is great. But it seems things go from the basic plank to trying to do fast movements with load. It kind of seems like sometimes we miss a step and the stir the pot fills this gap. It allows us to go from a stable...

Recently you may have noticed some big changes at Okanagan Peak Performance Inc. Specifically I'm referring to a recent addition to our coaching staff at Okanagan Peak Performance Inc, Graeme Lehman. At 6'5" Graeme is definitely big but it's not his stature that impressed us enough to know he would be a key addition to our team. Read below to find about Graeme, his background and what he brings to OPP. [caption id="attachment_3865" align="alignleft" width="243"] New coach Graeme Lehman Chris Collins (CC): First of all Graeme I want to say welcome aboard and we are excited to have you as a member of our team. Why don’t you start off by telling us a bit about your experience in the strength and conditioning industry. Graeme Lehman (GL): Thanks Chris, I am really excited to be a part of Okanagan Peak Performance!!! I’ve been working in this industry for 10 years now and have accumulated roughly 12,000 hours of coaching a wide range of clients ranging from post surgery rehab to elite level athletes and everything in between. My first job was as a general manager of a fitness studio since my under graduate degree was in business administration from Jamestown University in North Dakota. About a year later I literally got thrown into the training side of the business when one of our trainers called in sick and I haven’t looked back. In 2006 I became a certified strength and conditioning specialist (CSCS) and in 2008 I enrolled in a graduate program to get my Master’s degree in Kinesiology from the Memorial University of Newfoundland (MUN). CC: North Dakota, Newfoundland and now BC. You’re all over the map. What brought you to Kelowna? GL: Kelowna has always been a place that I have wanted to live ever since I was kid...

I'm just finishing a vacation with my family in Hawaii. And it's been a great week to spend time together and relax. But even though I'm on vacation there are still times when I notice little things that will help me as a coach. Below are the 3 takeaways from my time in Hawaii. Slow down to learnIt seems as though everything in life is automatic and has to happen now. We can stream pretty much anything online without having to wait, do our banking in our pyjamas and have learned that we don't need to wait. While I was snorkelling near Waikoloa I would float over a some corral and not notice too much. I could very easily have changed directions, looked elsewhere or switched gears and grabbed a boogie board instead. But I waited and just floated there for a second. And a variety of life came out from hiding. Fish that had tucked under the corral or stopped moving to blend in with it assumed everything was safe. The amount of life, colour and activity that presented itself was amazing. It's all because I gave it 5 seconds to develop for me. Do the same thing with your training. Don't rush things. Be patient. Really learn to listen to your body, to the movement and to notice the subtle aspects of your training. Because if you're always in a race you'll miss a lot of the little, very important lessons right in front of you. There is always lots to improveAs you become more patient with your training you will notice more things that you can improve. Take breathing as an example. The complex where we were staying at had a gym. And by gym I mean a 10x10 foot room with a treadmill, bike, elliptical and a...

What do you like to have as a cheat meal? And you better not say 75% dark chocolate with almonds covered in sea salt. No, I mean when no one is watching what do you go for? Or when you have a severe craving for something what would like to have? Is it salt or sweet? For the sweet crowd this is usually chocolate. It could be ice cream, a chocolate chip cookie or a regular chocolate bar. And for the salt people this may be nachos, pizza, wings and quite often potato chips. Because the reality is we can't be perfect all the time. Sometimes we want to have fun and indulge. And when we look for a treat there are a few options we can choose. 1. Deny the urge and distract ourselves by getting busy. Some people can do this and it works for them. For many those the craving just seems to linger and it's always a struggle to ignore. 2. Go half way and have a somewhat healthy cheat meal Think of people who will opt for greek yogurt with some fruit. Or kale chips with salsa. Or as I mentioned above the ones who go for really dark bitter chocolate and some nuts. 3. Just go for it. Then there are those who will open the flood gates and enjoy a treat with no restrictions. We're talking beer and wings. Or ice cream with chocolate sauce. Or chips and dip. For these people there is no messing around. When they cheat they go straight for what they want and don't worry about healthier options. Healthier option cheats? If you always thought cheating came down to the three options above than you need to check out the link right below this sentence: http://okanaganpeakperformance.getprograde.com/healthy-recipes.html There are recipes...

It seems like there are certain things in life where there isn't such a thing as too much of a good thing.You know what I mean?For example, not too many people would say no to a raise at work. Or a few extra days on a vacation. Or to any of the things we work to achieve and be rewarded with.In the same way in fitness we can sometimes see certain aspects of training as being not only essential for everyone but that it would be impossible to do too much of them.Usually this goes hand in hand with the things we don't like to do during our training. This may include a proper warm up, or core training, energy system training or maybe even stretching.For many stretching tends to be the element of their training that gets neglected. We put in the reps and sets or go for our runs but then skip the cool down and post-workout stretch. I know I am guilty of this.And as we age and settle into jobs where we sit for a big part of the day and we notice a change in our mobility. It gets harder to touch our toes. We can't reach our arm behind us to scratch our back. Basically we notice that aren't as flexible as we once were.And we recognize the need for increased mobility and stretching to achieve this.But this may not be the best solution for everyone.Last fall I attended a clinic with Eric Cressey presenting in Seattle. (Graeme was at this event as was Megan). Anyways Eric talked about using a series of tests to the assess the mobility (or hyper mobility) of athletes using the Beighton Test.[caption id="attachment_3894" align="alignleft" width="300"] The 5 Beighton testsThe image above shows the 5 tests which involve:* bending the...

I've just returned from a fitness conference in Las Vegas. And while this will help us train all the people in Kelowna to lose weight, stabilize their joints and perform at their best, some of the info isn't new. Consider for example the analogy used by Martin Rooney. [caption id="attachment_3914" align="alignleft" width="278"] Martin Rooney with Mark WahlbergIf you're not familiar with Martin Rooney he's a strength coach from New Jersey that worked with a lot of top MMA fighters. More recently he has relocated to North Carolina and now focusses on helping people transforming their lives with exercise. Anyways, Martin's analogy went something like this...'Are you familiar with broccoli?'. And almost everyone you are asking this to will nod their head in agreement. Then he will ask 'Did you know broccoli is one of the healthiest foods you can eat providing vitamins, minerals and helping prevent disease?'. An again everyone you are asking this will nod along with you as this is not new information. Next he will ask 'Are you making sure everyone you know is eating broccoli?'. And typically this is where the people he is talking to stop nodding and return a blank stare. Because although everyone knows something is good and we make sure to do it ourselves we aren't encouraging everyone else to do it as well. And if you work in this industry this can make you feel like a failure. This can happen because the info to a better life is readily available everyone can access it. And this info is simple and easy to understand. And because this info has huge value when applied to someone's life. So what do I mean by simple info? Well in terms of nutrition I mean to eat protein, veggies and drink water. Water is really obvious...

Have you ever heard something related to health and fitness that you just know to be true? I'm talking about the things every fitness professional and even a number of regular health nuts know as well. Have you ever stopped to ask yourself 'where did this information come from?' or 'how do I know this to be true?'. Because when we stop and think about it this way we can end up scratching our heads wondering how we did come to believe whatever it is that we believe. Consider for example the notion of the window for post-workout nutrition timing. This is the idea that to maximize your results in the gym you need to follow your training session with carbs and protein as soon after your last set as possible. Now before we get to the truth about post-workout nutrition let me tell you a story. This is one I'm stealing from nutritional expert Alan Aragon and it goes something like this. A family has a special recipe for pot roast. It is the family's special meal and all relatives and friends know about it and look forward to having it at gatherings. [caption id="attachment_3922" align="alignleft" width="222"] Sometimes info gets accepted because of tradition. Besides the specific cooking instructions there is one unique step involved in preparing this family's special meal. And that is that after all the seasoning and preparing but before cooking the pot roast you cut off one third. One family member asked her mom 'why do we cut off 1/3 of the roast?'. And the mother replied 'it's your grandmother's recipe so you'll have to ask her'. So the girl calls her grandmother and asks the same question. Her grandmother answers that many years ago when they started making pot roasts they didn't have a big...

Hey! How’s it going? It’s Megan here and I’ve got a great success story to share with you. This story is about Rick and he has realized some amazing results over the last bit with his training. You know Rick, right? [caption id="attachment_3930" align="alignleft" width="300"] Rick drops 30 lbs, 3% bodyfat and 10 inches. He is usually in at 7am for group and works at Venture Academy. Besides that he is also a husband, an outrigger paddler and works a few different jobs, and that makes the results he has achieved even more impressive. Now before I get to telling everything Rick has achieved in a short amount of time I should back up and give you the background. You see Rick was someone who has always struggled with maintaining a healthy body weight. “I have really experienced the body weight "roller coaster".  At 6'1", I hit 265lbs in 2005 and again reached almost to 260lbs in the summer of 2013.  On the other hand, I was 205lbs at the end of 2006 and held around 215lbs until getting injured in 2010. The first time, before I started running in 2005, it was a visit to "Michelangelo's Restaurant" in Seattle the night before my brother ran the Seattle Marathon.  Essentially, the waiter called me fat.  In retrospect, and especially compared to the three skinny marathoners at the table, he was right.” “My biggest challenge was walking in the door the first time.  I admit I felt intimidated - OPP is a "REAL GYM"!!!  I've done the Y and community center facilities, but that was mostly just circuit machines. Real, high-performance athletes train at OPP and I was nervous. But, the staff has always been very welcoming and helped me overcome my nerves.  Since then, I have faced two challenges.  The first...

Have you ever noticed how nutrition is kind of like religion? I mean with religion you get people who have the higher purpose goal of trying to live good lives, help others and find a way to heaven. I realize this is an over-simplistic view but let's go with it with for this purpose. But get two people together of different religious views and not only will they not agree on a number of points, but disagreements, fights and even wars will sometimes ensue. With nutrition we can act in a similar way. Although I am not familiar with any global conflicts between countries because one is vegan and the other is omnivore. [caption id="attachment_3951" align="alignleft" width="300"] What the Paleo Diet includes and excludes And this takes me to the concept of the Paleo Diet aka at the Caveman Diet or the hunter/gatherer approach to eating. With this nutritional plan you would: *avoid processed foods* have no sugar, dairy, grains* no omega-6* no nightshades* no salt* no coffee* no alcohol Now just as with religion you can have differences from one rite to the next so you will also find some people following a Paleo lifestyle who will eat some dairy, rice and only eat berries if having fruit. But overall the general guidelines of the diet are the same. And the premise is that this is how our early ancestors of the Paleolithic Period ate and that since we have gotten away from this the incidence of lifestyle-related disease has increased. Now before we examine the claim that the Paleo diet was how our ancestors ate it is important to note that some research studies have some positive results of this nutrition lifestyle. These results include:* reduced waist circumference* reduced bodyfat* improved glucose sensitivty So the diet does show some...

It's hard to find a sport where having less speed would be an advantage. And in this case we would have to be talking about sports that are objectively measured i.e. faster,higher,stronger as opposed to subjectively measured with judging.I don't have to think back very far to a situation where I wish I was a little bit faster.This situation goes back to when Megan and I were in Las Vegas for a conference and had plans to go to a concert on one of the nights. Anyways the conference schedule was to have all the sessions completed by 6 pm with the concert set for 730 pm.It looked as though everything was going to align perfectly for us and then the presentations went over time and the conference was behind schedule. This meant that we would now miss the last presentation of the day.But guess what?The last presentation was by a friend of mine. And were sitting up near the front row.I was waiting for the previous speaker to finish up so we could sneak out during the break and not create a distraction during my friend's presentation.Of course the conference host takes the stage and announces there won't be a break and they will go straight in to the next session. So I lean over and tell Megan 'we have to leave now'.So we pack up our stuff, trying to quickly and quietly exit from the room as the next presentation is starting.Now this where more speed would have helped me.I had been sitting for 9 hours and so I would be tight and slow moving. If I had the time what would be the best way to to sprint the 20 or so meters to the back of the room and out?Should I do some aerobic exercise?What about a...

So how do you roll? I don't mean this in terms of your style but more as to how you move.  [caption id="attachment_3979" align="alignleft" width="300"] This is not how we roll   For most of the adult population the day consists of sitting on the commute to work, sitting at a desk, sitting on the drive home, sitting to eat dinner followed by sitting down to watch the latest episode of Suits. [caption id="attachment_3980" align="alignleft" width="238"] You might want to sit down for this one While the obvious pattern above is too much sitting we make this worse by not only not moving enough but moving in only the sagittal plane (think forward and back). We are ignoring movements in the frontal and transverse plane. Recently we have seen in increase in multi-planar movements and function from people like Dewey Nielsen, the folks at Primal Move and any else that trains with varied movement and challenge. So why the interest in rolling and 3D movement? Well part of this traces back to how we learned to move as infants. We learned head control, then as we explored with our heads to get to whatever it was that caught our attention we would bring our opposite arm or leg over to flip over. And while we learned this rolling pattern as infants it has been lost as we become more sedentary, become injured and age. However as we address our ability to roll we can see improvements in our ability to perform in rotational sports such as hockey, tennis, golf as well day to day movements such as squats and hip hinges. Check out the video below to see Charlie Weingroff, who spoke at the 1st Okanagan Strength & Conditioning Conference, talking about rolling. http://youtu.be/gmQuG2mnkWwHere are a few takeaways from the video and...

Most people that go to a fitness facility go for the purpose of losing weight. It's a means to an end in that they perform their workouts with the hope or expectation of losing weight. If there were some other activity that was shown to be as effective for losing weight as fitness training many would switch activities. However even though many people recognize the benefits of resistance training and energy system workouts towards achieving their goal many fall short. And while there may be extenuating circumstances for a small number of people the truth is that the problem has to do with what happens outside of the gym. In particular the problem lies with their nutrition. More specifically the problem has to do with portion control. I think we can all agree that the problem is one of portion control of non-healthy foods. For most people the problem of obesity doesn't have anything to do with eating too much lean protein, vegetables or water. No instead the problem has to do with portion control of all foods. With that in mind here are 9 Easy Tips for Portion Control. Tip #1 - Smaller Serving PlatesHave you ever noticed that the amount we eat is based on the size of our serving plate? A big bowl means means more cereal, or popcorn or ice cream. A large plate means more rice or pasta. A larger saucer means a bigger sandwich or more room for sides. I don't have the citation at hand but I remember a study which allowed 2 groups of people to eat as much popcorn during a movie as they wanted. The one group had a huge bowl that could never be finished during a 90 minute movie. The other group had a small bowl that could be refilled...

This is Part II of 9 Easy Tips for Portion Control. Click here to read Part I. Other keep reading for the remaining tips. Tip #6 - No TV or Computer[caption id="attachment_3997" align="alignleft" width="300"] Don't eat at the TV or computer Eating alone usually goes hand in hand with watching TV or surfing the internet. As we associate the two activities we can continue eating, or grazing, to match the duration of TV program or as long as we have an internet signal. Plus as we are distracted with the entertainment on the screen we are less likely to perceive the message from our brain telling us we are full. Tip #7 - Share When Eating OutNowadays everyone is all about getting optimal value. 'Check out the features on my new vehicle' 'Look what is included with my all-inclusive vacation' 'I got upgraded to first on my flight' ***can you tell I love travelling?*** If we are so conditioned to want and almost expect the highest of value with any commercial transaction it stands to reason that when we eat out we expect to leave with a full and satisfied belly. Unfortunately even if the food wasn't that  good we are ok with it as long as there was lots of it. When you eat out combine a few of the tips above by drinking water with your meal. You'll probably have a glass or two before your food arrives. Eat the healthiest stuff first by ordering a salad or some other veggie appetizer. And because you won't eat alone you can share a main with your dining partner. This allows you to adhere to many of the rules above and not wreck your portion control when you eat out. Tip #8 - Slow DownRecently when I was in Hawaii I...

What motivates you? I mean in terms of your health and fitness what encourages you to do the training, to eat healthy foods, to get enough sleep and to basically care enough to take of your health? And not only is this different for all of us it is different for each of us at different points in our lives. For example, I'll admit that when I was younger my reasons for living a healthy life were different than they are today. Actually I should re-phrase that. When I was younger the reasons for my decisions were more aesthetic then performance or health oriented. Case in point, I would be diligent in training, eating quality foods and buying whatever supplements I could afford in order to look my best. On the weekends I would hope all my efforts would help attract the attention of the opposite sex. In fact, as a university student I quickly realized a few things about supplements: 1. Not all of them work as advertised. 2. They were all marketed towards helping me achieve my end goal. 3. They were expensive. Expensive in the sense that as a university student it wasn't cheap to find another $200 per month for bars, shakes, protein powders and creatine. So to that end I found a solution. I realized the Court Club in Regina was not selling supplements so I approached the owner Carm about letting me help set them up with an account to sell supplements. By doing so I was able to purchase supplements at cost through the distributor using the gym's account. So you can see I was pretty motivated to train, eat healthily and have access to discounted supplements. But nowadays my priorities have changed. Now my goals are more about my health, being able to...

There is no arguing the importance that nutrition has on achieving success with your training and your overall health. It doesn't matter if the goal is weight loss, performance or rehab you will realize success sooner and to a greater extent when you make the effort to eat as well as you can. But what does eating well mean? [caption id="attachment_4026" align="alignleft" width="300"] What does eating well really mean? Does this mean jump on the band-wagaon with everyone down at the local box gym and go Paleo? Or should I go low carb? Or low fat? Do I just reduce my calories overall to create a decifict? Can I just cut out sugar? What about the Mediterranean approach? The Zone? Eat right for my type? Confused? Yeah me too! Sometimes we just make things too complicated, don't we? Instead of trying to figure which nutritional approach to sign up for and get their tattoo on your forehead what about if we started with the basics? What about if we addressed what is in common with all of these approaches and those not following any plan? What if we made sure some of the key nutrients of metabolism were satisfied before we worried about cutting certain things out of the diet? That might a little more sense and be easier to follow. Because here's the thing...the problem is not one of not knowing what to eat. It's not one of education where I can show you what a vegetable, a piece of fruit, some lean protein and a glass of water looks like. I think we're good in that area and you know what these foods are. And I don't think it's an issue of wanting your goal badly enough. When you see reminders of what your body used to look like...

It seems like a core training is a staple of every training program regardless of the goal. [caption id="attachment_2968" align="alignleft" width="266"] What many consider a core exercise. Want to address a low back issue? Do more core training. Want to improve your sports performance? do some core drills specific to your sport. Want to tighten up your mid-section? Do some abs-specific core drills. Now I'm not saying this is the best or only way to achieve your goal in these area but that this is what many will default to in order to achieve success. And there are a couple of ways we typically train the core in terms of the plane we are moving in. 99% of our training is in the sagittal (forward and back) plane and so we do: * crunches * reverse crunches * leg raises * roll outs ...you get the point. Many core exercises, and well exercises in general, are designed with a forward and back emphasis. But sometimes we'll add in a side to side core drill targeting the frontal plane. This could include: * side bridging * side crunches/bending/flexing * lateral pulls or lifts Now do you notice anything in common about training in the sagittal or frontal planes? The features in common is that gravity helps to reduce the force. For example, if you were on the ground on your back and tried to sit up gravity works against you and slows down this movement. As well, if you were on your side in a bridge position gravity works against you and makes it difficult to hold a tall position for an extended period of time. However when we move in the rotational plane (think twisting) gravity down not slow down the movement. If I hold a basketball at chest height and...

What are your problem areas? You know what I mean? What are the areas that you constantly have to stretch or where you are more likely to feel tension in the body? Some people would answer their hamstrings. Others would say their low back. And others might say that it's their upper traps. At this point when we have listened to our bodies closely enough to figure out something is wrong we have two choices: 1. We can continue on as if nothing is wrong. We do this by working around our aches and pains. We found new exercises to target similar muscles and actions. We may try a new split putting less emphasis on this problem area. Or we may power through our training sessions thinking this is part of the process and it proves our toughness and commitment to our goal. 2. We can address these issues and seek help. We will book an appointment with our therapist of choice and get some relief. We may find out what the issue is and learn which movements to reduce in our workouts and which ones we have been neglecting. We realize that the solution is neither an independent effort on our part nor the responsibility of another health practitioners but a joint effort to address the issue. Hopefully we are all people that prefer option #2. Now imagine a group of people that had issues with: * the bottoms of their feet * tight hamstrings * headaches Typically a common response would be to address each by zeroing in on the area affected. The person with sore feet may try getting off their feet, invest in orthotics, stretch their calves or something else specific to the feet. The person with the tight hamstrings may stretch the hamstrings or go for...

This is the time of year when university students are writing their final exams. And elementary schools are planning their year end field trips and beginning to wrap up another academic year. While school is just getting out for those in formal education OPP is about to head back to the classroom. We have a number of educational opportunities lined up for this summer including: 1. The Seattle Sounders Sports Science WeekendDave Tenney, sports science and performance manager for the Sounders, has done a great job in organizing this 3 day event. Not only will participants have the opportunity to learn from some of the best in the business on everything related to training for soccer the registration is capped at 90. Smaller events such as this tend to offer more opportunities for questions and interaction with the speakers as well as networking with other attendees. If you are involved with the sport of soccer as an athlete, coach, parent or administrator make sure to talk to us about what your team's training needs are and how we can help. 2. Training for Hockey ClinicOkanagan Peak Performance Inc is heavily involved with training hockey players. We approach our training with a three pronged approach which includes: minimizing the potential for injury, enhancing on-ice performance and extending performance for as many years as possible. To that end there is no better event to attend than the NSCA Training for Hockey Clinic in Colorado Springs, CO. Not only is Colorado Springs a mecca in terms of fitness as it is the home of the USA Olympic Training Facility, USA Hockey, NSCA Headquarters, US Airforce Academy, Active Release Techniques and others I'm sure but it will also be the site of this 2 day clinic on everything related to training for hockey. 3. Okanagan...

If you've been training for some time you'll be able to recall periods when your training was dialled in. You made great gains. You were strong. You looked great. And the results were almost expected. [caption id="attachment_4069" align="alignleft" width="300"] End result of training in your twenties. This training phase is commonly referred to as 'your twenties'. This is when you could eat whatever you wanted, have the most irregular sleep routine in existence, go out for beer and wings and still see good things happen as a result of your strength training. But besides being young and having all the physical advantages that come with youth there were other reasons that training in my twenties was great for results. And a big part of that had to do with the fact I was training with my brother Jon. If you know Jon you're probably smiling right now as he's a very funny guy that everyone can relate a memorable experience that involves him. And if you don't know him than imagine someone that does quite well academically but is probably as good if not better at interacting with different people. In other words his IQ was matched, if not exceeded, by his EQ (intelligence emotional  quotient). Anyways at a certain point in our young lives Jon and I decided that we would both head off to Saskatchewan for university. And since we were both into training at the time it made for a natural and obvious training partner situation for the two of us. We were both training to get as big and as strong as we could. So we would follow similar training programs. And we would eat similar meal plans. And we would invest, when we could afford them, in similar training supplements. But while all these things were beneficial to...

In my last post I talked about how training with a sibling can help push you further than many other conditions can. And one thing my brother started doing with his training lead to great increases in size and strength.When my brother and I trained together it was very competitive. So much so, that eventually my brother started doing part of his training at school during the day between classes. You see typically we would train together in the evening. But my brother would start doing part of the program at school when I wasn't around.And soon he started making great gains. Part of this was probably due to the fact that he didn't have his older brother trying to psych him out and beat him on every set. But a bigger part of the reason was that he was being exposed to more frequent training episodes.More recently I have started to notice this trend in other areas of training. And so it seemed appropriate to summarize the various ways we can enhance our training with more frequent exposures.#1 - More Training ExposuresIt may have John Broz who said something along the lines of 'Your family has been kidnapped. You have one month to increase your squat 100 lbs to get them back. Will you train once or twice a week? Or would you consider training everyday?'Even without knowing much more than that we know that we would train more than once per week. And as it turns out we may be able to train upto 5 days per week. When you consider that you could use a different stance, grip, tempo, intensity as well as change up many other variables we can start to see how more frequent training sessions might be beneficial.Another way of looking at this might be...

So recently on the interwebs there was a bit of discussion on a social network about the importance of sugar in the diet. Actually it was more than just a discussion as some members took to mocking the other side who then responded to blocking the immature commenter from their profile.Now what that is all about was the fact that one group was of the belief that the increased consumption of sugar is the culprit of our deteriorating health i.e. obesity, metabolic syndrome etc. And the other side was dismissing the notion of sugar being responsible and favouring the opinion that increased calories were the root cause of society's declining health.A couple of points on this:1. This isn't religion and we don't need to get overly offended about the position of another individual or group based on what they believe with respect to nutrition.2. The two positions aren't mutually exclusive. Why can't we believe both positions? In other words isn't it possible that we are both eating more calories and eating more sugar today than we ever have in our history? It kind of seems like a silly 80s beer commercial.[caption id="attachment_4085" align="alignleft" width="300"] It doesn't have to be just one.So it is possible for both sides to be right. We are consuming more sugar than we have in our history and we are consuming more calories as well. The solution doesn't have to be one or the other in terms of reducing calories or reducing sugar. The answer should be both.And this is something we have been preaching to our clients for as long as I can remember. Actually I can remember as it was something I learned from an American colleague of mine at a conference in Colorado. You see as soon as I realized Shawn was a registered...

Since we know how the body burns calories it would also make sense to understand what puts the breaks on our ability to burn calories. Or in other words what slows down our metabolism?Now there are a number of factors that influence our metabolic rate. An older person burns fewer calories than a younger person, usually dropping by about 2% per decade. So if there were such a thing as copies of the same person in their 20s, 30s, 40s and 50s at the beach the oldest version at the beach would have a 6% slower metabolism than the version of themselves in their 20s. This is due simply to the fact they got older.[caption id="attachment_4107" align="alignleft" width="300"] To rev up our metabolism we need to take off all the brakes.Now in combination with getting older and having a slower metabolism there is also the fact that testosterone drops as we age as well. From a peak in our twenties this hormone slowly declines starting in our thirties. With less of this anabolic in our body it is more difficult to build and maintain our lean body mass. As a result a smaller frame requires fewer calories to sustain it and our metabolism slows.And besides our age and hormones there are other things which can disrupt our metabolism including prescription drugs, our sleep patterns, our overall health and our body type. With many of these we can't do too much to influence our metabolism. For example, we can't go back and choose better parents to alter our genetics. And it's tough to stop time and prevent the aging process but some people do a pretty good job of staving off the effects of aging.So knowing that there are some aspects of our metabolism that are completely out of our control means we...

Recently we've been discussing metabolism, how the body burns calories and things that put the breaks on our metabolism. In this post I'm going to discuss a situation that is not too uncommon among female fitness enthusiasts and may be leaving them frustrated with their weight loss efforts.[caption id="attachment_4117" align="alignleft" width="300"] Cardio: One of the things that makes fat loss harder.Normally I don't like to generalize but this is a unique situation and applies to many. And hopefully for those that recognize themselves when reading the sections below they are able to make some changes in their weight loss efforts and realize better results.The type of person I'm referring to here is one where the following conditions apply:* they have a weight loss goal* they prefer cardiovascular exercise as the preferred means of exercise* they employ a severe caloric restriction in an attempt to lose weight* they have plateaued in their weight loss efforts* they are stressed or are becoming so due to the lack of results they are realizingDoes this sound familiar? I think every gym I have every been a member at over my entire life has at least one if not a few female members that fit this profile to a 't'.You know what I mean? They are the members that are at the gym everyday. And not just everyday but first thing in the morning when it opens. And then maybe again after work when for a second workout.But these workouts aren't intense lifting sessions. And they aren't metabolic circuits. Instead these are purely marathon cardio sessions. These individuals have their machines of choice and always perform the same workout, on the same machine, at the same intensity at the same time of day.Guess what happens as the body gets used to an activity? It gets more...

With it being Mother's Day weekend it only seems appropriate that we dedicate this post to to all the mom's out there. And besides a dedication for all the great things mom's do here are some things to keep in mind for training mom's.[caption id="attachment_4147" align="alignleft" width="300"] Training tips specific to moms. There are a few things that men have distinct advantages over women. And these are the things we want to prioritize in a workout geared specifically for women. Here are three areas for women to focus on to make better gains with their training. 1. Upper Body Training (over lower body)Due to the additional testosterone guys produce compared to women, females are already at a disadvantage when it comes to strength training. This is compounded by the fact that more young guys are introduced to strength training than girls further widening this gap. Women should focus therefore on strength training the upper body. In particular they would do well to add in more pulling exercises relative to pressing motions. For example, they could start with a pull up, followed by a push up and finish the set with a dumbbell row. Make sure the rep ranges are in the 5-10 rep range to stimulate a strength response. Typically women will select a weight that allows them to complete higher reps and compromises the stimulus for strength. 2. Glute Emphasis (over quad development)When it is time to train the lower body more emphasis should be place on training the backside. This is important for a few reasons: * For injury prevention the glutes and hamstrings will help stabilize the knee during stops and change of direction in sport. ACL injuries in young female athletes may happen when the quads fire preferentially to the glutes and hamstrings. * For improved posture...

If you've trained with OPP for a while you've probably seen the wide variety of clientele that we have the pleasure of training. From post-rehab to body transformation and sports performance there is a huge range in training goals. [caption id="attachment_4154" align="alignleft" width="300"] Clients train for a variety of goals at OPP. One of the groups we work with doesn't really fall into any of these categories. While there may be some in this group that have played sports they aren't preparing for an upcoming season. And others may benefit from a little more lean body mass they aren't coming for this goal. And others still have have some type of injury but that isn't what brought them to us either. You see these students are from a school here in Kelowna which is a school that helps young people facing different types of challenges in their lives. These challenges may be substance/alcohol abuse, behavioural problems or some other type of conflict. Now since these are students they are still under the care of a parent or guardian. In other words it is usually someone else's decision that results in attending this school and ultimately training at Okanagan Peak Performance Inc. Think about that for a second... Imagine that someone else decided to send you to OPP? Imagine that it wasn't your choice to train? And that one day you ended up at our facility and someone such as Graeme, Megan, Jordy or myself was telling you to do squats, deadlifts, chin-ups and burpees? When we start with a new client there is one thing that determines success more than anything else and it has nothing to do with training, nutrition, recovery or supplements. Before we can worry about dropping 6 inches off the waist and hips we need to ensure the 6...

There seems to be a theme in fitness these days regarding intensity. Check out any number of YouTube videos or social media updates and they all seem to be tagged with descriptions of beast mode, strong is the new sexy or something similar. [caption id="attachment_4164" align="alignleft" width="236"] Seek results not soreness. Add to this the popularity of obstacle course racing where the greater the chance of serious injury the more people talk about it. Now no one seems to bat an eye to hear you've done a 10 km race. Unless it involved electrocution, possible hypothermia and challenged you completely in all areas physically. And for the right person at the right stage of their training this can be a great thing. But there are a lot of conditions attached there. This is not something for the person just getting started in fitness or is not already training regularly with a high level of intensity. So while you want to push the intensity and challenge yourself make sure you aren't overdoing it from the get-go or getting strong-armed into signing up for an event you aren't physically ready for. When you consider the injury rate at a Tough Mudder can be 20% you can quickly appreciate how many people are in over their heads when they step up to the start line. 15,000 at the start line and as many as 3000 injured is not a good statistic. Unless you are a physiotherapist than you may be glad to hear the phone ringing off the hook Monday after an event. So what are you to do? Play it safe and never enter these events? Or can you be a little smarter with your training and still push yourself, get great results and do some fun races? Absolutely you can. And the...

Hockey coaches and scouts put players through combine workouts to see which athletes are the fastest and strongest in order to select teams for the year. Good strength coaches put players through combine workouts to see where an athlete needs to improve so that they can make the team next year and every year after that. The Okanagan Peak Performance Inc hockey combine was put together using the latest and greatest information out there in regards to what is most important for success on the ice where it matters the most. Here is a quick look at some of the things that we do at our combine that helps set us apart and gives you as the athlete the most information that you need going forward in order to achieve your hockey goals. 1 – Biological Age vs. Chronological Age Looking at height and weight is important information but it is only a small part of the information that we need to help train an athlete towards reaching their potential. This is especially true for a young athlete who might be 15 years old but they could be anywhere between 12 to 18 years from a developmental or biological stand point. The way to properly train a 12, 15 or an 18 year old athlete differs drastically and without any knowledge of how old an athlete is from a developmental point of view players are often forced to adapt to the training program when it should be the program that adapts to the athlete. [caption id="attachment_4170" align="aligncenter" width="258"] These players are all the same "age" but            should they train the same way? 2 – Injury Screening This part of the combine is absolutely vital and is not done with traditional combines. We put our athletes through...

Hill sprints are a great addition to almost any training program.  They're tough on fat and easy on our joints which make them a no-brainer.  Not to mention the fact that they help build lean muscle and ingrain proper running technique. Continue to read on if you’re interested in learning more about hill sprint and how to implement them into your program. What are hill sprints?Hill sprints can be broken into three parts: Sprint up a hill Walk back down RepeatThe sprint part means that you are in fact running as fast as you can up a hill.  One person’s sprint speed might be another person’s jogging pace which is fine as long as you are going as fast as you can. Who can benefit from hill sprint?As long as you can run you can benefit from hill sprints.  Those that want to burn fat will do so because of the fact that they are doing some high intensity interval training (HIIT) which will cause your body to burn fat for hours after you’re done sprinting whereas traditional cardio where you go for a longer period of time at a lower intensity level only really burns fat during the time that you’re running/biking/rowing... Athletes that want to build muscle can also benefit performing hill sprints.  The last time I looked sprinters are pretty muscular.  And since you’re constantly leaning forward while sprinting up the hill you learn proper body positioning for the acceleration portion of sprinting on a flat surface. Why are they so good for you?                                        Running up a hill is harder than running on flat ground or even downhill in regards to the amount of energy that you need to get from point A to point B.  This is a good thing because the more energy we burn the...