Cross Training for Runners

Cross training is a type of training where the athlete trains in more than one sport in order to enhance their performance in their selected sport. For someone who trains in running cross training would involve a different aerobic sport such as swimming, cycling or strength training.  Running has great health benefits for the cardiorespiratory system, but what most runners forget is the importance of training the body to build muscle, bone, tendon and connective tissue strength in order to help … [Read more...]

Exercises you can do on a BOSU – Global TV Segment May 4, 2016

Unstable surface training (UST) has been all the rage in the fitness industry. Semi-inflated discs, pillows, discs and gliders, swiss balls, and BOSU balls are some of the many pieces of equipment developed with the intent to create surfaces that your body needs to react against. UST was first developed in the rehabilitation world for the purpose of strengthening ankles but is now used to in many instances. There are both advantages and disadvantages in using these pieces of … [Read more...]

Exercises you can do with an Elastic Band: Global TV Segment February 3, 2016

Elastic bands or surgical tubing are one of the most versatile and cost effective pieces of equipment that you can purchase. I would recommend buying a package with a variety of resistance levels. For most of the exercises mentionned below you should be able to perform between 12 to 15 repetitions with the band, if it's too light then use a band with more resistance. Here are some strengthening exercises that you can do: Half Squat to Leg Abduction: Tie a knot so that the straight elastic … [Read more...]

Fuel for the Week

Inevitably, what we eat is an integral part of fitness. And for both of us, it seems to be one of the hardest things to get right. Fuelling our bodies well to train and perform is vital to meeting all the fitness goals we’ve set.     Planning and preparation are what we have found to be most helpful strategies to keeping our eating on track throughout the week. For us, planning and food prep isn’t a super scientific process. We don’t get too caught up in the details. Because we run a … [Read more...]

Blitzing Tijuana: A Retrospective

It's been a few weeks since the gang Blitzed Tijuana. The tans have faded, the sunburns have peeled and all that's left is a sense of pride and humility at what we've accomplished. We managed to build a house for a family in three-in-a-half days and if you haven't already, here's the video that tells our tale: When the customs officer let me back into Canada, I should've '"declared" that it was the BEST TRIP EVER!!! I would like to share a couple takeaways from my experience … [Read more...]

Tracking your fit quest progress

The sun's out and the temperature's rising which means runners and walkers (not zombies) are showing up in the River Valley to shake off their winter rust. This beefy body of mine has joined the fray and conquered the devil's staircase (Royal Glenora Stairs) already for the first time this year. I'm not going to lie it feels pretty great. Physical activity is becoming a co-star in my life again and seeing/feeling progress is what keeps me going. Any change I notice can push me beyond what … [Read more...]

Let’s SPRING Into Action!

Now that Spring hath sprung who's ready to kick it up a notch? I SURE AM! Throughout winter, I trudged through literal and metaphorical snow and had a heck of a time getting motivated. I was like a bear. I slept, gained weight to survive and I kind of looked like this: Well now this big sexy bear has woke up from hibernation and it's time to kick some butt. Looking for some motivation? Here are Four Ways to a Fitness-Filled Spring Set a seasonal goal - Nothing can keep you … [Read more...]

How To Do: Kettlebell Snatch (Video)

After you get the high-pull mastered it is time to move on to the snatch. Much like the clean there is a lot you can do from the snatch, but only once you get it mastered. Done right this id a great exercise to build power, and endurance. Here is how to do it: Start with the kettlebell between your legs Squat down, and grab it Explode up as if you were going to do a High Pull Remember keep your core engaged, and DO NOT LET YOUR BACK ARCH!!!! Make sure lead with the elbow, and use … [Read more...]

How To Do: Kettlebell Clean and Press

This is a great move to help build both endurance, and power. Since there is a double squat motion, both used to help make the move faster, and easier it is very taxing on the whole body. Make sure you have the kettlebell clean down first, because you want this whole move to be quick. You will not get the benefits of this exercise if you do it slowly.Here is how you do it: Start with the kettlebell between your feet Perform a clean At the top of the clean squat back down Try to make it … [Read more...]

How To Do: Tactical Lunge

This is a great exercise to help work on coordination, and to make you think about getting deep into the squat. The deep part is important because you do not want your back to round, top or bottom, when you pass the kettlebell under your leg. It will also help with balance since the weight is all to one side of the body. Here is how to do it: Start by holding the kettlebell to one side of your body Step forward into a lunge When you reach the bottom range make sure you are deep Pass … [Read more...]