Basic Home Workout for Beginners

Many of the clients I see are starting out with minimal training experience and are working out in their own home. As people progress with their strength and fitness they often prefer to get a gym membership or to purchase exercise equipment for their home gym. I already have videos demonstrating gym workouts as well as how to set up a kick ass home gym, but beginners typically don’t need access to a lot of equipment to get started.

In the video below I demonstrate a basic beginner home workout using only one’s body weight, a resistance band, and an exercise ball:

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How to Meditate – The Many Benefits of Mindfulness Meditation

There’s a common misunderstanding among most people that the main “goal” of life is to avoid pain and pursue pleasure (or at least to try to get comfortable). A lot of effort and attention is put on getting somewhere ‘better’, achieving something ‘different’, changing or improving ourselves, and getting more stuff so that we can feel better or be happy later.

Third-EyeA much more rewarding, kind, and adventurous approach to life is to develop an attitude of alert curiosity and awareness, regardless of whether our experience is seen as positive or negative. When we overcome prejudice and pettiness and the need for everything to happen the way we want, we open ourselves to a more full, joyful, passionate experience of life and as we endure both pain and pleasure we learn a lot about ourselves and life in general. We can also discover that we are already enough, and we already have everything we need, right here right now.

One method for practicing this approach to life is Mindfulness Meditation. This practice simply involves being completely awake, present, and aware of your current experience with total acceptance. There’s no need to judge any thoughts or feelings that arise as either good or bad… we’re not trying to get rid of anything. Simply be aware of anything you’re experiencing or thinking without judgement, and then let it go. This curious, gentle approach to self-observation helps us to accept ourselves as we are, and in the process become more understanding of others.

I now consider meditation to be the foundation of healthy, balanced living. With all of the benefits of meditation it doesn’t make sense not to include it in your daily routine. A few of these many benefits include:

  • Meditation reduces stress.
  • It improves concentration. 
  • It encourages a healthy lifestyle.
  • The practice increases self-awareness. 
  • It increases happiness.
  • Meditation increases acceptance. 
  • It slows aging.
  • The practice benefits cardiovascular and immune health

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DrawBacks of a Low Carb Diet

In this post I’d like to share a guest contribution from a good friend and one of my mentors, Joseph Hughes (Fit N Sync). Joe has extensive experience competing in physique competitions as well as coaching many other women and men for physique, figure and bikini contests. He also helps the average individual lose unwanted body fat while following a balanced, sustainable nutrition plan.

Joe helped me prepare my nutrition plan for my first Men’s Physique competitions last year, leading me to a first place victory in my Regional contest and 3rd place at the Provincials, qualifying me for the Nationals. We share the same philosophy regarding flexible dieting, also called If It Fits Your Macros (IIFYM), which relates to tracking your calories and macronutrients (protein, fat, carbs) and eating a variety of foods while meeting your calorie and macro needs, based on your individual goals.

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One big aspect of nutrition that Joe really helped me gain a more balanced and evidence-based perspective was related to getting over my “fear of carbs”. Like many fitness professionals I was sucked into the belief that “carbs make you fat”, and that they were basically an unnecessary nutrient that we could do without (or at least consume as little as possible). Once I looked at the evidence and began to consume a healthier amount of higher carbohydrate foods (particularly on my training days), while still meeting my calorie needs, my training progress accelerated and my physique improved. I asked Joe to share some of the myths and facts about low-carb diets with us in this post. Enjoy! Continue reading

How Posture Affects Hormones – Flexion vs Extension | Boost Testosterone

I recently interviewed a long-time friend and colleague of mine, Scott Grisewood of Shockwave Therapy Centre in Barrie, Ontario, about the relationship of posture and movement patterns to our hormones, mood and physical performance. Check out the full video interview (including exercise demonstrations and research references) here:

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How to Warm Up Properly to Improve Performance & Avoid Injury

An effective warm up can improve your performance in your workout or sporting activity as well as prevent injuries. However, some common methods of warming up may actually increase risk of injury and reduce your strength and performance.

For example, many people still perform passive stretches before working out, which can temporarily dampen the nervous system activation of the muscles you stretch and leave them weaker for a couple of hours. This not only reduces performance in your training session but can also lead to joint instability which increases risk of injury.

Dynamic Warmup

Another popular way to warm up is to run on the treadmill or hop on the bike for a long, slow, low intensity cardio session before hitting the weights. While there may be some benefits to a brief cardiovascular warm up, there is no need to expend a significant amount of energy doing cardio before training. There are more effective and time efficient methods for preparing yourself for a workout, such as a dynamic warm up and core activation isometrics. Continue reading

My Breakthrough DMT Experience – 1st Trip Report

In this post I want to share something a little unusual… something quite different from the “health and fitness” content that I normally share. I wanted to talk about my first experience with the compound called DMT, with this article to accompany the video I recorded immediately after the “trip”. To be honest, at first I wasn’t sure if I wanted to make this public at all, but after posting the video on my other (lesser known) channel and blog, I was pleasantly surprised to see how well received it was. It seems that this is a topic that many people are interested in, so I decided to put myself out there and post it all here on my main blog as well. I hope you find it interesting… enjoy with a curious open mind.
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First of all, let me say that this experience took place in a country and situation which adhered to all legal regulations (no laws were broken), and by sharing my experience I am not suggesting that this is for everyone. That being said, here is the video (keep in mind it is a little longer, as I recorded it primarily for my own benefit, to help me recall the key points of the experience later):

My Top 5 Exercises for Sexual Fitness

With Valentine’s Day fast approaching it’s time to give that special someone in your life the gift of good loving. Science has proven that physical exercise can improve your sexual performance in a number of ways, so on that note, here are my Top 5 Exercises for Sexual Fitness:

1) Kneeling Rows
2) DiveBomber Pushups
3) Pulsed Squats
4) Hip Thrusters
5) Straddle The Elbow

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Strength and Power Training for Fighters

In this article I want to cover a few fundamentals of strength and conditioning for combat sports that I recently shared with my friend Jason from Precision Striking. First I’ll discuss exercises to develop base strength, then move on to power movements and conditioning exercises.

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But before I get into that, here are some key points related to this topic. Continue reading