Sports Drinks – Are they worth drinking?

Growing up, I remember seeing Gatorade commercials everywhere! It seemed to be the drink of elite professional athletes. I never paid much attention as to what was in them until I was older and studying Kinesiology in school. Typically these drinks have sugar, electrolytes, and vitamins. The purpose of these drinks is to keep you … Read more

Changing Workout Variables

When it comes to training, there are many variables we can play around with. Some of these include number of reps, amount of time, load, complexity, and load. Typically in a workout, you only want to change one variable at a time. You want your body to adapt to the variable and not overload it … Read more

Importance of a De-Load Week

With my Strongfirst certification and training over, I am now getting back into training with other equipment like barbells and dumbbells and cardio like hiking. Generally when it comes to training, I create training programs with cycles that last 4 – 6 weeks. After the cycle is over, I have a de-load week. I’m still … Read more

How I Balance My Training Program

When it came to preparing for my Strongfirst certification, my friends Courtney, Taylor, and I followed the Strongfirst level 2 prep guide on their website coupled with my low intensity steady state cardio and high intensity interval training days for my cut.  This training program involves a lot of overhead movements/vertical pushes. My shoulders have … Read more

How To Make Most Of Your Workout

When it comes to working out, we all want our workouts to be effective and efficient. Here are some tips to make the most out of your workout: Remove any distractions – Stop texting and scrolling through social media; I’m guilty of this too and doing this only takes away time from you and your … Read more

Spring Cleaning: Your Workouts

Spring has officially sprung! It’s a new season where we clean our homes and wardrobes, but what about cleaning up your workouts, nutrition, and your space? This week’s blogs will be dedicated to changing our workouts, nutrition, and space. When it comes to working out, how often do you change up your routine? Do they … Read more

Virtual & Online Training

Virtual and online training were gaining popularity prior to quarantine. Then when gyms shut down and in person sessions were not feasible, there was a major increase in clients opting to train online and virtually! During this time, we had to adapt from how we were training before and change it so we can still … Read more

Unilateral Movements and Why They’re Important

In our workouts, we generally do bilateral movements or movements that use both sides, arms, and legs such as squats or rows. It’s great since we’re working both sides and allowing symmetry, but it’s important to work unilateral movements as well. Unilateral movements are single side, arm, or leg movements.It’s important to incorporate unilateral movements … Read more

At Home Cardio

With gyms still not quite open yet, we are left without some of our favorite machines such as the stairmaster or elliptical. Quarantine has challenged my creativity in terms of making workouts with what equipment my clients may have. Generally it’s mostly body weight exercises with some bands and free weights. Here are some of … Read more

The Importance of Post Workout Recovery

With the three aspects of fitness: movement, nutrition, and regeneration, the latter is something I struggle with, even as a trainer. I work out 5 – 6 days a week and hit my macros pretty well, but sleeping and getting enough rest has been a challenge. Having adequate recovery after your workout, allows you to … Read more