Purpose & Practice
Our baby is 5.
Earlier this year, when I noticed lululemon’s collaborations with brands like Roden Gray, Francesca Hayward and Mr. Porter, I set a goal. • Last night made that goal feel little more possible. • Thank you so much to my friends at lululemon Sherway for hosting the SWAT family.
Fare thee well, old friend.
🧠 THOUGHTS ON SQUATS 🏋🏻♂️ • Instead of searching for a “best” squat variation for novices, most important is to develop proper form over a full-range of motion • It’s best to master single leg squats first and then learn a basic bilateral squat with an unloaded bar • The front squat is often not done because people can’t use as much weight as they do with the back squat and that’s tough on the ego • However EMG analysis of muscle activation during deep front squats shows they are more effective for training the vastus lateralis and rectus femoris of the quads but place less stress on the knees than partial-range training or even deep back squats • Front Squats also requires significant activation of the spinal erector muscles as well as significant rectus abdominis activity making it one of the most effect core exercises around • *️⃣ Many trainees suffer from tight calves and poor mobility in the ankle that can limit squat mobility. This can be “trained around” by elevating heels with a wedge like @primefitnessusa Solo Wedges • Elevating the heels decreases range of motion at the hip and improves range of motion at the knee, helping to recruit more quadriceps muscle fibres • Heavier loads can be lifted with heels elevated squats because of improved range of motion and improved neural drive
My Grandfather, Murray Walker Brown, was a Flying Officer in the Royal Canadian Airforce during WWII. His Halifax bomber was shot down on June 16th, 1942 over Holland and he was the only person in the 7-man crew to survive the crash. Between June 17th, 1942 and May 5th, 1945 (35 months) he was a prisoner of war in 4 different POW camps throughout Germany After being released and returning home in September 1945, he was less than 100lbs at 5'11" and had developed heart disease as a result of being a prisoner for almost 3 years. He passed away, at the age of 40, from a heart attack while back at work for Toronto Hydro in April 1957. Lest we forget. Thank you, Grampa.
It’s that time of year again! 👨🏻 Some of the biggest health issues men face are prostate cancer, testicular cancer, and poor mental health. Help me stop men dying too young! *️⃣Link in my bio
Recovering from The Ghost Race or Toronto Marathon? Go on over to @lululemonto and check out their story for a little tip from yours truly!
Sweet, funny and so loving right until the end. Rest easy, Nana. I love you so much.
In 2008 SMU hired Danny Laramee as it’s Defensive Coordinator & Strength and Conditioning Coach. He immediately changed our training program and I was blown away by the results. The program he implemented was the teachings of his mentor from Ottawa, Charles Poliquin • In preparation for the 2009 CFL Combine I followed a program prepared by Poliquin and finished top 3 in every single category tested including improving my 225lbs Bench Press Test from 9 repetitions the year before to 28 reps. My test results took me from being a relatively unknown player, that wasn’t projected to get drafted, to getting drafted in the first round • I began to enjoy the process of preparing for a football season as much as the game itself, as I learned more and more about strength training from Poliquin • Charles Poliquin is the reason I had the opportunity to play professional football, the reason I became a Strength Coach and he single-handedly changed the way the world lifts weights. If you are a Strength Coach anywhere, at any level, then Charles Poliquin was a mentor. • Rest easy, Strength Sensei
Why Are You Still Doing Cardio❓ • “When most hear that steady-state cardio makes them store fat and lose muscle, they quickly commit to avoiding it like the plague • Choosing to do steady-state cardio means choosing to sacrifice muscle and favour fat • But more importantly, we can still develop our cardiorespiratory fitness without sacrificing strength and muscle. Since High Intensity Interval Training produces equivalent improvements in vo2max, anaerobic threshold, aerobic power, and other long-distance biomarkers without ever actually going the distance • For instance, researchers in the Journal Physiology compared 90-120min of continuous cycling at 65% intensity, with 4-6 intermittent sprints of 30-seconds and a 4min recovery between sets. They actually found equal improvements in aerobic capacity in only 2 weeks • Lastly there’s the time investment. A 2010 study found equal aerobic and health improvements from 8-12 sets of 60sec sprints, compared to an endurance training group exercising almost 98% more.” - @strengthsensei1 & @therealcoachmike . • This should be enough to make you avoid steady-state and long duration cardio and stick to sprints, strongman, and loaded conditioning.
⛰ ✈️ 🏙
Hey, water you up to? 🐦
Smiling but haven’t seen a bear yet 🐻
🏋🏻♂️Compared to other industries, the Personal Training field is extremely unregulated in terms of certifications 📚 • Here’s a few ways you can tell if your trainer is useless • 1️⃣ YOUR TRAINER USES THEIR PHONE FOR ANYTHING BESIDES TRACKING RESULTS • If your trainer is scrolling on Instagram, texting their boyfriend/girlfriend or taking calls during your training sessions, get a new trainer. You’re paying for their time and expertise and they obviously aren’t focused on your results • 2️⃣ YOUR TRAINER ISN’T FIT • This one should go without saying. If your trainer can’t get themselves into shape, how can you trust them to get you into shape? You wouldn’t go to a toothless dentist. • 3️⃣ YOUR TRAINER HASN’T TAKEN A CLASS BEYOND THEIR “CERTIFICATION” • Ask your trainer about the last course they took. If they can’t name any way recently that they’ve furthered their learning, pick someone else. Good trainers that have a passion for their job make it a point to constantly improve and learn • 4️⃣ YOUR TRAINER TALKS ABOUT PERSONAL PROBLEMS • You pay them to get you in shape, not to be their personal counsellor. A little small talk during a timed rest period is fine, but you should be concentrating on your next set, not your trainers dating problems • 5️⃣ YOUR TRAINER IS A RENT-A-FRIEND • Weak trainers don’t have faith in their ability to help you get results so they live in constant fear of losing clients. That means the only way they know how to add value is by being an “entertrainer” or rent-a-friend • Now this isn’t to say you can’t really enjoy their company, but if they are doing more story telling than educating and coaching, there’s probably a reason for it • The Training industry is a $10 billion / year industry and clients deserve quality for their money • Thanks for reading!
🔸Benefits of Sled Training🔸 • External Jugular Vein Pump • Smoldering Look for Camera • Using Muscles or whatever
Here’s a super candid, definitely not staged photo of me leaning on weights looking angry