Category

Movement

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.

Kettlebells and Martial Arts Motion

By | Movement

By Jodi Barrett, CEO, Kettlebell Kickboxing

What’s It All About?

Challenging, fun and has proven results! Kettlebells and Martial Arts Motion is the combination that will bring you a new and amazing workout. We use one of the most versatile tools in the gym, the kettlebell (KB), and we fuse it with martial arts motion – training your cardio, strength, and mobility all in ONE PROGRAM. Unique, innovative, and scientific – Kettlebell Kickboxing will Teach, Inspire and Transform your training.

What Makes It So Unique?

As you may know, KB exercises burn more calories in less time compared to more traditional workout regimens. Training with the KB engages multiple muscles while allowing less impact on the body and joints. This makes it possible to train a wide variety of age populations. The KB swing also introduces and focuses on the beloved hip hinge, which is a very important human movement pillar that is often not trained in our programming. Incorporating, the Martial Arts Motion and Martial Arts training interval allows you to train differently from your regular workouts and to work on your functional mobility. Plus, it is simply fun!

An Introduction to Kettlebell Kickboxing

To get started on our KB workout we are going to get you to do a three minute warm up that will get the muscles ready to be engaged throughout the training. Be mindful during the workout – if you ever need a break take one as you know your body better than anyone else. If there is an exercise that you need to modify, take note that this is your starting spot and that’s awesome because now you can measure your own success! Have an end goal of training each movement for one minute with a 15/30 second rest in between. Perform the exercises three times through. Always do ‘form over time’ as it is a great way to train safely, and if your form is not correct you can rest and then successfully start again. Remember to do a proper cool down at the end. We are going to build these motions separately then we are going to put them into our Kettlebell Kickboxing Complex.

Full Mobility Swing

  1. Lean over the KB, pushing the hips back and folding at the waist.
  2. Grab the KB by the handle.
  3. Drive the KB back and above your knees.
  4. Thrust your hips forward, squeeze your glutes, and stand up straight. Do not backward bend at the top of the motion. Be sure to create a non-stop fluid motion as you swing: with the KB going behind the knees then up to shoulder level.
  5. At the top of the swing, the KB should go no higher than chest level. Do not raise the KB with your arms. Your arms— as well as the KB—should remain weightless through the entire motion.

*Notice how everyone’s swing is slightly different, but the hinge remains a constant. Continue for one minute.

Push Kick – Mid-Rack Overhead Press (Inspired by Muay Thai)

  1. Stand in swing stance (a little wider than shoulder width).
  2. Hold the KB in a mid racked position – KB in front of your chest, holding it by the horns. Your elbows are bent and tucked into the body, while your wrists are straight and strong.
  3. Step back into a reverse lunge, push off the back leg bringing the same knee high then extending the leg – a push kick. Return your foot to where it started. Step back to the swing stance
  4. Overhead press the KB. If you are not ready to load the KB, then practice the motion without it first.
  5. Work on the right side then switch stance and mirror your actions on the left side. Train one minute each side.

Guards with Rotation (Inspired by Muay Thai)

  1. Mid-rack a KB and hold it tight to the body
  2. Raise your right knee up turning it out in a guard position then set it back down. Engage the core and maintain balance. Repeat with the left leg.
  3. Next round add trunk rotation. Lift right leg and rotate torso to the right, repeat left. If having trouble with rotation, just go back to focusing on controlling the hold of the guards.

Now making a Kettlebell Kickboxing Complex! We will merge all the exercises together and train three to four rounds of two minutes.

  1. Full Mobility Swing into Mid-Rack Position
  2. Reverse Lunge into Push Kick into swing stance – Over Head Press – repeat left
  3. Guard with Rotation right and left

Where to Find Kettlebell Kickboxing Canada

You can find us at www.kettlebellkickboxingcanada.com and get KBIA Level 1 Certified to start your teaching journey. You can also train online with CEO Jodi Barrett by purchasing our Home Fitness Programs including our newly released ABSolute AB program.

About Jodi Barrett

After 13 years of being a stay at home mom, Jodi Barrett found Kettlebell Kickboxing!  That journey took her to complete her KBIA-Master Level and MKC Certifications. Jodi teaches classes and certifies trainers across Canada.

Instagram: @kettlebellkickboxingcanada

Twitter: @kb_canada

High Intensity Interval Training: Why You Need to Be doing it More

By | Movement

By Kathleen Trotter, PTS, FIS

HIIT rounds out the top three Canadian Fitness Trends for 2020 and proves that results don’t always mean hours spent in the gym.

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: The BOSU Squat with Olympic Plate Press

By | Movement

By Coach Kennedy

The BOSU Squat with Olympic Plate Press is a great exercise to help you work on your coordination, balance, force gradation, proprioception, dynamic balance, and body integration.  When you consider winter sports like skiing and snow boarding, you can see how moving on a BOSU with your lower body, while adding movement in the upper body, and in different planes, can improve your play.

Let’s expand on a couple of these benefits.

  • Force gradation: This is one we don’t hear much about and yet it’s extremely important. It’s the ability to stay as steady as you can on the BOSU. This is only possible if the same amount of force is being generated with each leg. If force is balanced then not much movement, if not balanced then too much movement — which will take away from your endurance, causing you to step off. As well, consider muscular imbalances, if you have them they will force you into generating more force on one side, this can lead to injuries.
  • Coordination: This is important in every sport and this exercise will help you improve it. Squatting on an unstable surface while pressing out, in different planes, is a great way to help improve overall coordination.

Exercise Execution:

Start by standing on the BOSU, feet hip width apart, soft knees, core braced, shoulders in the “set position”, elbows flexed at ninety degrees while holding onto an Olympic plate. Begin by descending into the squat (work to your depth – ideally quads become parallel to the ground – 90 degrees at the knees) while simultaneously pressing out in front of you with the Olympic plate. Once you reach your end range in the squat, pause momentarily, and then begin to ascend while simultaneously drawing the Olympic plate back to its starting position. Repeat for the allotted reps or time.

Exercise Protocol:

Rep Range: 8 to 12 reps or 15 to 30 seconds depending on weight and goal.

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

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 28-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 Coach Kennedy Mentorships, private coaching, program design, and assessment courses, foot workshops, and so much more! Coach Kennedy is also a Fitness Educator of LIVE education to the fitness industry, teaching for canfitpro, and EBFA- 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 Training Manager.  He 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 Managing Director of LIVE Education for HQ Consulting, an education training facility that he recently co-established. For more information visit www.HQconsulting.ca or www.KennedyLodato.com

Fascial Stretching: FST versus ELDOA — Part Two

By | Movement

By Kathleen Trotter, FIS, PTS

In part one of this article series, I highlighted how ELDOA and FST are similar — most notably that neither target one particular muscle or joint in isolation. Both approach the body as a “functionally integrated body” unified by fascia. Next, I provided a quick recap of what exactly fascia is — the link between all structures within the body. Lastly, I gave a brief explanation of FST — the oversimplified definition being a form of stretching “done” on a client by a practitioner to stretch fascial lines rather than muscles.

Here we look more closely at ELDOA.

ELDOA (LOADS in English) was created by the revered Dr. Guy Voyer. ELDOA postures allow participants to tense myofascial chains around the spinal segment they are attempting to address. The goal is improved spinal joint mechanics, increased blood flow, reduced pressure and rehydration of the spinal discs, improved muscle tone and posture, and increased proprioception and general awareness. In short, the goal is “postural normalization.”

ELDOA has evolved into a method (like Pilates) that anyone can use to maintain or improve spinal health, but initially Dr. Voyer created ELDOA to complement hands-on therapy — as homework therapists could give clients between treatments. He believes, as I do, that consistency is paramount; the best results come from treatment plus daily homework (versus simply passive treatment). Although group ELDOA classes exist, the emphasis is on daily self-practice. Dr. Voyer is known for saying, “You are your own best therapist.”

A Look at the Positives

Many of my clients see osteopaths or chiropractors and receive ELDOA postures as homework. Since homework is often given hastily after treatment, clients are sometimes unclear on form. Being certified in ELDOA allows me to help clients make sense of their homework.

ELDOA is realistic. Practice does not require a huge time commitment. The goal is to hold each posture for one minute. There is often strong client buy-in — most people will do something for a minute. Plus, the at-home, do-it-yourself, “you are your own therapist” approach allows clients to feel in control.

Clients appreciate the targeted approach. Participants are typically given only one or two postures targeted to their needs.

ELDOA complements other forms of exercise. It’s not about eliminating what a client likes; it’s about adding something to improve function, posture, and spinal health.

A Look at the Negatives

In addition to the expense of the course, not everyone loves the static nature of ELDOA. The postures are intense, but if your clients are looking for that “endorphin hit”, they often are not the people who buy-in to ELDOA.

Favourite Exercise — L5-S1 ELDOA

I never go to bed without doing the L5-S1 ELDOA. It puts my body in its happy place.

Start on your back, legs up a wall, pelvis flat on the floor. Straighten your legs, dorsiflex your ankles, and invert your feet. Lengthen through the crown of your head — like someone is magnetizing it to the wall behind you. Straighten your arms, externally rotate your humeri, and flex through your hands.

Hold. Breathe. Intensify the posture by simultaneously keeping your breastbone heavy and lumbar flat while extending through the heels, crown of the head, coccyx, and lumbosacral joint. Hold for up to one minute. Never come out of a move quickly. Slowly release one body part at a time.

Conclusion

Don’t mistake watching videos online for being certified. Either invest in the courses or refer out. Classroom time is needed both for hands-on practice and to understand factors of progression, contraindications, and scope of practice. Even when certified, don’t be a hero and try to solve someone’s undiagnosed back pain. REFER to a registered therapist. Neither technique is a panacea, and one certification does not make you a medical professional.

Ultimately, both ELDOA and FST are “tools” in your toolbox. I have personally found them useful, but my clientele is typically older. They appreciate the mobility and postural benefits, and regularly consult osteopaths and chiropractors, so they value my homework tweaks.

Are EDLOA and FST right for you? Only you know. If they are not useful now, maybe they will be in the future. Put this knowledge in your ‘back pocket’ for if and when it becomes relevant!

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

Strength Training for Women

By | Movement

By Kathleen Trotter, PTS, FIS

Increasing maximum strength results in many positive benefits – and one of them is not bulk!

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