Category

Movement

Movement of the Month: Single Leg Bounds With Perturbations

By | Movement

By Coach Kennedy

Reality is a strange thing, is it not?  One day we’re living with all of the freedoms the world has to offer and the next minute we’re at the mercy of a virus, COVID-19.  The entire WORLD.  It’s hard to ever have imagined it in this day and age.  Many have suffered discomfort and pain (both financially and mentally) so it’s especially nice to see how so many have come together to offer support in our industry. I’ve seen free classes, support groups, webinars, Instagram and Facebook Live and the list goes on!  From our trainers in the trenches to the CEO’s at the helm of corporations (and everyone in-between) I am proud to say that I am part of this industry.

So regardless of where you find yourself when you’re reading this, know that you are responsible for making this industry what it is!  Loving, giving, caring, supportive, non-judgemental and always with open arms.  Without you we wouldn’t have a leg to stand on!  Which leads me into our movement of the month.  Single Leg Bounds with Perturbations.

Single leg bounds with perturbations is a fun, functional movement that’s easy to adapt to any fitness level and can be done indoors at home, outdoors in the park or at your local training facility. It offers many benefits, two of which are balance and stability. Both of which are key in injury prevention and force production. (If you’re not familiar with the term perturbations, they’re simply disturbances to your prime movers. If that still doesn’t makes sense, the video will show and explain it.)

But it doesn’t stop there because it’s all about perception.  What’s perception have to do with it?  Some might see a fun, functional balance exercise and if that’s it, that’s perfectly fine.  The ends justifies the means… even if at times we don’t realize all of the benefits.  Meaning that the benefits of this movement are beneficial to anyone so long as you’ve decided that through some sort of an assessment.  As far as perception… this exercise also offers the benefits of sequential muscle firing, acceleration, deceleration, power, strength and even muscular endurance! So as you can see it’s full packed of benefits.

EXERCISE EXECUTION: STEP #1: Begin in your atheltic stance: feet shoulder width apart, knees slightly bent, hips flexed while maintaining a long spine with head looking forward and your arms bent at the elbows at about ninety degrees.

STEP #2: Now begin to extend the right arm back while simultaneously flexing the left am forward while still maintain elbows at about ninety degrees and with thrust push off the left leg and land on your right single leg while your arms now change position. Your end position now should be right single leg, right arm forward, left leg off the ground and left arm back. See the attached video for a complete and visual explanation.

EXERCISE PROTOCOL: Rep Range: 3 to 8 reps per side depending on your goal outcome.

ALWAYS regress and progress as required. Not sure how?  With this movement consider the following: coupling time, strength bands, advanced toners, weighted vests, unstable surfaces and pause holds.  Need more help? Connect with 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 one on one coaching programs, consulting, live education, workshops and lectures. Coach Kennedy is also an educator for canfitpro and EBFA- the Evidence Based Fitness Academy (www.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 Trainer 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

 

Must-Do Stretches to Avoid Workout Boredom

By | Movement

By Kathleen Trotter, PTS

In this video, Kathleen Trotter gives some stretch ideas for pre- and post-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

Movement of the Month: Loaded Lateral Bound Single Leg Ice Skaters with Pause

By | Movement

By Coach Kennedy

I’ll be the first to say it. I’m EXTREMELY happy to be so, so close to summer! Now, that does not mean I let winter be an excuse for anything at all, no. No winter blues here, that’s just something we manifest in our own minds. It simply means that I realize that winter is part of life in Canada so I’ll learn to work with it, and I do. For me it’s a great time to catch up on certain things that otherwise would not be as much fun during the warmer months.

Welcome back to MOM as I like to call it, or as you all know it, Movement of the Month. Before I get into our MOM I’d like to quickly let everyone know that I am 100% open to any suggestions on exercise, movements, ideas etc..for MOM, please feel free to email me at: kennedy@coachkennedyonline.ca

In last’s month edition of movement of the month I spoke about fixed positions and their affects on the human movement system. This month I want to talk to you about a concept called Loaded Movement Training. If the terminology is knew to you it simply means multiplanar, multidirectional movement. Full body integration from your feet to your finger tips and from the inside out, as in from your core.

The concept to me has always been there but I first came across the term Loaded Movement Training (LMT) at a mentorship in San Diego held by the creator of the ViPR PRO ( which happens to be the tool I’ll be using in this months MOM) a number of years ago. Which leads me into this months movement of the month, Loaded Lateral Bound Single Leg  Ice Skaters with Pause.

The Loaded Lateral Bound Single Leg Ice Skaters with Pause are great for your core, endurance, balance, stability, mobility and reaction time all rolled into one! As I mentioned it integrates the entire kinetic chain, toes to finger tips, always involves your core just simply due to the nature of how the tool is held and where it stands in relation to you body. It’s great for fascia health because of its flowing and integrated movement style, great for your feet because of the demand put on them and last but not least, this is the sort of movement that’s required…you guessed it, in everyday life and in sport.

Exercise Execution:

While I could try and run through a complete description here, this particular movement is best watched live.

Exercise Protocol:

Perform with TIME. Begin at 15 secs and move up depending on goal and the weight of the tool being administered.

ALWAYS regress and progress as required. Not sure how? Email 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

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.