Category

Movement

Strength Training for the Pregnant Athlete With Tracie Smith-Beyak

By | Movement

Exercise during pregnancy is generally good for both the mother and baby. In this episode, Tracie Smith-Beyak discusses the specifics of strength training during pregnancy. This includes both risks and benefits associated with working out.

Interested to learn more about training pregnant as well as pre- and post-natal clients? Take our online course Understanding a Fit Pregnancy with Tracie Smith-Beyak who is one of the authors.

IN THIS EPISODE

1:30 - Is it safe to strength train using moderate to heavy loads during pregnancy? Especially if the client was lifting prior to getting pregnant?

3:00 - General load guidelines for strength training

4:00 - Risks associated with strength training during pregnancy

7:30 - Benefits associated with strength training during pregnancy

9:00 - Tips for prenatal athletic weight training

About Tracie-Smith Beyak

Tracie Smith-Beyak is a master trainer, presenter, author, and a member of the canfitpro Fitness Advisory Panel. Specializing in prenatal fitness, biomechanics, rehab and athletics, she has made regular appearances in fitness, medical, and business industries for over 23 years. Tracie is a contributing author for canfitpro's online education course, Understanding A Fit Pregnancy. Her awards include; The Women in Business Award 2015, The Readers Choice Personal Trainer Medal 2016, Entrepreneur of the Year 2008, and the Best of the Best in Personal Training 2015. Tracie has been in the fitness industry for over 35 years training, teaching, and certifying trainers and instructors worldwide.

Movement of the Month: Single Leg Reach Forward Assisted Squat

By | Movement

By Coach Kennedy

Last month I spoke about how our daily fixed positions of standing, sitting, using computers and electronic devices, to name a few, can reek havoc on our thoracic spine and shoulders. All of which have shown to lead to decreased levels of performance and increased risk of injury. Now, what I didn’t get into was how those same positions can also reek havoc on the lower body – feet, knees, and hips for example.

Those same positions can cause the feet to evert (fall inward), abduct (turn outward), have your knees cave in, create excessive internal rotation of the shins and femurs, creating an anterior pelvic tilt, low back discomfort, pain, and even injury. Muscular wise, consider this: feet falling inward – “weak” anterior tibialis; shins and femurs internally rotating, hips falling forward – more than likely “tight” TFL’s, among others, and of course “weak” glutes.

So the question becomes, what can we do? For starters, PLEASE don’t assume, do your screening and assessments then, and only then, if your assessments see the need for this movement, use it. Otherwise simply use it as an exercise in your regular programming.

The Single Leg Reach Forward Assissted Squat (shout out to Jason Persaud)

This is a great movement that can be used in your workout routine, as an activation, and/or corrective exercise. Benefits include: single leg balance strength, intramuscular and intermuscular coordination – it won’t take much to see how this integrates from your big toe right up to your TFL and glutes, nervous system activation, and if fascia is your talk, think about the spiral, lateral, and deep front lines. Visualize anterior tibialis, right up the IT band and then into the TFL and Gluteus Medius.

Exercise Execution:

  • Begin by setting your body up with your heel raised on a proper platform and make sure the same side leg is also where you are supporting your hand for stability
  • Begin your downward phase of the squat and be sure to maintain knee tracking over the second metatarsal
  • Look forward and maintain a long spine
  • Focus on reaching forward with the opposite leg, letting the hips and knees flex and come along for the ride
  • Maintain a slow and controlled tempo – feel and make the connection.

Exercise Protocol:

Repetition Range: six to 12 repetitions per side, depending on your goal outcome.

ALWAYS regress and progress as required. Not sure how?  Get me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 29-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his own mentorships, live education, workshops, and lectures. He is also an educator for canfitpro and EBFA- the Evidence Based Fitness Academy (ebfafitness.com).

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach, and Personal Training Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year award as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award. Coach Kennedy is also a cofounder of QHI- Quantum Health Institute.  www.KennedyLodato.com and www.quantumhealthcollective.com

 

Foam Roller Training Ideas

By | Movement

By Kathleen Trotter, PTS

Think outside a warm-up or cool down and get your clients using this versatile tool throughout their workouts.

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

 

 

Kettlebell Training and the Mastery of Movement With Shawn Mozen

By | Movement

Learn how to deliver an incredible heart-pounding, breathtaking full-body workout with one powerful tool - the kettlebell. In this interview, Shawn Mozen, considered the father of Canadian kettlebell training, will discuss how they differ from other workouts and why you should incorporate them into a routine.

In This Episode

2:30 – What is Agatsu Kettlebell Training and how it differs from other kettlebell training

8:00 - As kettlebells become more popular and readily available in gyms, what advice would you offer personal trainers who want to add them into their client programming for variety?

11:45 - One benefit of kettlebells that regular weights can’t offer

14:00 - The hardest kettlebells exercise to master and perform and why

17:00 - Things Personal Trainers or Fitness Instructors should know about kettlebell training

Catch Shawn in Winnipeg! Check out his sessions Kettlebell Power Flow: Minimum Equipment Maximum Results and Foundations of Functional Fitness Built for Go & Show.  

About Shawn Mozen

Shawn Mozen is the foremost authority on Kettlebell training in Canada. Considered the father of Canadian Kettlebell training and recognized worldwide as an authority on Kettlebells, martial arts and functional fitness. Shawn was one of the first Canadian’s to be certified in Kettlebell Sport in Russia. Shawn travels the world every year giving seminars to fitness professionals and the general public.

Visit his website, or follow him on YouTube and Instagram.

No-Equipment Bootcamp Classes With Kathryn McKenzie

By | Movement

An extra-large fitness class? A shortage of equipment? No problem at all! Kathryn McKenzie discusses bootcamp-style fitness classes that use the most important tool you can use in a group setting – your body!

In This Episode

1:00 – The surprising way Kathryn got started in the fitness industry

1:45 What to expect from Kathryn’s sessions at canfitpro Winnipeg

3:15 – Why bootcamps and circuit training continue to be popular

4:50 – How to keep a non-equipment-based bootcamp class interesting and creative for participants

6:00 – Kathryn’s preferred variation on teaching bootcamps

8:00 – The most creative ideas Kathryn has seen incorporated into a body-weight bootcamp class

9:00 – Kathryn’s advice for those looking to set up their own bootcamps

Catch Kathryn at canfitpro Winnipeg with her amazing session Surefire Body-Weight Bootcamp!

About Kathryn McKenzie, B.H. Kin

Kathryn McKenzie is a health and fitness expert who owns Surefire Fitness in Winnipeg. A multi-sport athlete, she earned her Bachelor of Human Kinetics and Bachelor of Education degrees at the University of British Columbia. She is a best-selling author, an enthusiastic workshop presenter, a Woman of Distinction Award nominee, and a 2-time finalist for Canadian Fitness Professional of the Year. She helps people become healthier by challenging their current thoughts and expectations and by encouraging them to eat well, keep moving, and have more fun! She loves sports, enjoys travelling, and believes that pizza should be an official food group.

Visit her website, or follow her on Facebook, Twitter and Instagram.

Safe and Effective Powerlifting With Chris Fudge

By | Movement

The rise in strength sports such as powerlifting has led to numerous benefits that include increases in strength both physically and mentally, reduce the rate of sarcopenia and prevent injuries long term. In this interview, Chris Fudge discusses what happens when an athlete gets too strong, too fast and the negative effects this can have on the body. He also explains safe power lifting progressions and why the focus of progression should not just be the weight.

In This Episode

4:50 – Why clients are getting injuries at the gym

6:00 – The biggest reasons people get hurt when it comes to strength training

7:00 – Most common injuries when it comes to power lifting

9:00 – Simple things trainers can do to reduce the chances of their clients getting injured

11:00 – The importance of personalization when it comes to strength training

12:00 – Are there one or two exercises that are more likely to cause injuries when strength training or any exercises people should stay away from?

16:00 – Things trainers should look out for when power lifting or strength training with their clients

17:00 – Advice to anyone applying for the 2020 Fitness Professional of the Year Award

Catch Chris' incredible sessions at canfitpro Montreal - Too Strong, Too Soon, How To Effectively Use Video In Your Training Sessions and The Evolution of Personal Training

About Chris Fudge, PTS

Chris Fudge is a results-based personal trainer and strength and conditioning coach who believes that success leaves clues. With almost fifteen years in the industry he has won multiple awards for personal training including Goodlife Fitness Personal Trainer of the year nation-wide multiple times. Chris is an active member of the Canadian Powerlifting Union community as a national referee, meet director, coach and advent lifter.

Chris is the only level 7 personal trainer with Goodlife Fitness located in Ottawa and is a passionate educator of fitness teaching certification courses for DTS Fitness Education. He has also been involved with facilitating education for Goodlife Fitness.

Movement and Performance Therapy With Mai-Linh Dovan

By | Movement

In this episode, Mai-Linh Dovan will discuss movement injury and prevention, as well as her Mobilization-Activation-Integration strategy that can help athletes and clients avoid injuries at the field or in the gym.

In This Episode

1:00 – How Mai-Linh began her journey with fitness rehabilitation

3:00 – Mai-Linh’s approach to rehabilitation

5:00 – Mai-Lin’s Mobilization-Activation-Integration strategy

7:00 – Most common injuries and how to prevent them

10:00 – How diet and lifestyle play a part in rehabilitation and injury recovery

12:00 – The best practices and approaches to injury prevention and what is often missing in warm-ups and cool-downs

15:00 – The trends Mai-Linh sees as being important for the future of personal training and fitness

Catch Mai-Lin's sessions at canfitpro Montreal - The Evolution of Personal Training and Fundamentals of Movement Injury Prevention.

About Mai-Linh Dovan

Mai-Linh Dovan has been involved in the strength and conditioning close to 20 years.  She holds a bachelor’s degree in Athletic Therapy and a master’s degree in Exercise Science from Concordia University, where she worked in collaboration with the Department of Psychology and the Centre for Research in Human Development.

With her experience in Athletic Therapy and Strength and Conditioning, she has developed an approach geared towards functional training with integrated rehabilitation. She has used this approach with many elite athletes, working on their (p)rehabilitation during the off-season. An entrepreneur and having taught at Concordia University, she values the sharing of knowledge, presenting at various conferences and workshops and offering continuing education courses and collaborating with world reknown strength coach Christian Thibaudeau and Thibarmy.com.

She is the founder of Rehab-U | Movement and Performance Therapy, an online resource for innovative movement optimization and (p)rehabilitation tools and services for athletes and active individuals, as well as trainers and coaches looking to refine their practice.  Get yourself: Renewed. Robust. Resilient.

Movement of the Month: Banded Posterior Single Arm Shoulder Press

By | Movement

By Coach Kennedy

In today’s society where we are all prone to these very common fixed positions: sitting in front of computers, using phones, sitting or standing way too much, the upper spine (thoracic) can become curved (kyphosis) causing the shoulders to round forward. This can lead to shoulder impingements, pec muscles becoming short and restrictive, mid back becoming long and weak, the diaphragm becomes compressed changing your breathing patterns, which can lead to systemic hormonal issues, and the list could go on and on. I think you can see how much influence shoulders truly have.

The Banded Posterior Single Arm Shoulder Press is a great movement that can be used as an activation exercise or even as a corrective exercise. In the end, the goal here is to assist in the strengthening of the rotator cuff muscles along with other external rotators of the shoulder, like the posterior deltoids which are generally underused and become “weak and long”.

The best part about this exercise is that we can perform it just about anywhere, even at home when it’s given to clients as a corrective exercise. It’s a great way to create healthy shoulders that have otherwise become tight, weak, underused, and prone to shoulder impingement and other forms of injury making life very restrictive and unhealthy.

Exercise Execution:

With the resistance band safely anchored, stand with your feet approximately hip width apart, soft knees, braced core, shoulders in the “set” position, tall spine with eyes looking forward and the resistance band  in your right hand, elbow flexed at ninety degrees. Imagine performing a single arm over head press. That’s the set up.

In terms of distance from the anchor point, this will depend on the amount of resistance you’re looking for. Remember, it’s not about more resistance; it’s about what you can safely control through out the entire movement. Heavier loads will affect your performance quality, so work within your personal limits or that of the client’s.

Now, begin performing an over head press and be aware that while you’re focusing on the upward motion the resistance band will want to consistently internally rotate your shoulder.

KEY POINT: Do NOT let it internally rotate your shoulder. Watch the video for full details.

Exercise Protocol:

Rep Range: eight to 15 repetitions, depending on your goal outcome

ALWAYS regress and progress as required. Not sure how?  Get me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 29-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his own mentorships, live education, workshops, and lectures. He is also an educator for canfitpro and EBFA- the Evidence Based Fitness Academy (ebfafitness.com).

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach, and Personal Training Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year award as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award. Coach Kennedy is also a cofounder of QHI- Quantum Health Institute.  www.KennedyLodato.com and www.quantumhealthcollective.com

 

Variety for Longevity

By | Movement

By Dan McDonogh

It’s a new year and a new decade! For those of us in the fitness industry it is one of, if not, the busiest times of the year. People are flocking to our classes and booking PT sessions in droves, attempting to fulfill New Year’s resolutions. What often comes along with this is the mentality of ‘more is better’. Whether it be going to the gym seven days a week and/or doing too much of the same thing every day, like HIIT, our participants/clients are trying to ‘get fit fast’. Our role as fitness professionals is to manage this expectation and do our best to give them what they want while giving them what we know they need.

I believe our responsibility is: To enhance and extend their quality of life. Whether it is nutritional planning, programming, recovery/regeneration strategies, or helping a participant to build a well-rounded weekly class schedule, we need to educate our participants/clients to empower them to make better informed decisions.

As a Group Fitness Instructor, one of our roles is to help our participants who come to classes understand the importance of variety – not only from an enjoyment perspective, but from a longevity perspective. Strength, Power, Endurance, Mobility, Flexibility etc., are all components of fitness that we know are necessary to make a healthy, durable individual, but more often than not our participants do not know this information.

As an example, if you see the same individual(s) coming to your HIIT class day after day, you could take the time to make a statement at the beginning of your class that emphasizes the importance of variety to increase performance, enjoyment, and longevity. You could follow this up by informing the class that too much high impact/high intensity does not allow the body to recover. If the body doesn’t get a chance to recover, it becomes more prone to injury and burnout, and this could lead to them not achieving their goals that they work so hard to achieve.

By simply taking the time to inform the group at the beginning of your class, this could lead to someone approaching you after class with more questions on how to manage their time in the gym. This could even lead to a Personal Training session if you happen to be a Trainer as well!

It’s important to note than we are not telling our participants/clients who insist on coming to the gym six or seven days a week not to come, but what we are emphasizing to them is the importance of variety for longevity should they choose to do so.

One of my go to statements now is that we need: Recovery to Train not Train to Recover. It wasn’t until I truly dove deep into the power of recovery and after years of over-training, nagging injuries, and ignoring the importance of quality over quantity did I fully understand and embrace the power of this concept. At the age of 49, I can truly say that I am moving better and I more durable than I have ever been.

About Dan McDonogh

Dan McDonogh has been a Speaker, Educator & Coach for over two decades and is a globally recognized fitness professional. Dan has played pivotal roles with global brands such as Under Armour ®, TRX, and Les Mills International. Dan was a 2015 IDEA Program Director of the Year finalist and the 2012 IDEA Group Fitness Instructor of the Year.

The Science of Yin Yoga With Tracy Glennon

By | Movement

Slow Down. Not as easy as it sounds physically or mentally, but Yin may be the key. Learn the principles behind Yin, and how Yin differs from our other yoga practices in this interview with Tracy Glennon.

In This Episode

2:00 – The difference between yin yoga and restorative yoga

5:00 – Why yin yoga is beneficial for the mind and body

7:00 – Common myths about yin yoga

9:00 – How we can encourage people who find it hard to stay still to do yin yoga

12:00 – The surprising group of people that attend yin yoga

Make sure to catch Tracy's sessions at canfitpro Montreal taking place between March 27 & March 29!

Find out more about her sessions The Yin Experience, Vinyasa Slow Flow and her facilitation of the panel The Evolution of Personal Training!

About Tracy Glennon

Tracy is the owner of drop yoga, a community events and educational yoga company. She is a 500-hour RYT and a Senior Master Trainer for YogaFit and an international fitness presenter. Tracy has been teaching for over 20 years and in that time has educated thousands of aspiring instructors across the country in their yoga instructor journey.