recovery | Top Form Fitness

Occlusion Training with BFR Straps – Blood Flow Restriction for Size & Recovery

A couple of weeks ago I was cleared by my surgeon to begin training “normally” again, ie: I can reintroduce my regular training program and exercises but using lighter loads. In addition to my regular full body training program I will be performing additional isolation work for my arms, shoulders, and abs on my “off” days. In this article I’ll describe the training strategy I’m using for my arm isolation workouts: Blood Flow Restriction (BFR) training. BFR training is also referred to as occlusion training which involves wrapping your upper arm to restrict venous blood flow return (without impeding arterial blood flow into the muscle), which keeps the metabolic by-products of training pooled in the muscle longer (including growth factors such and anabolic metabolites like lactic acid, testosterone, IGF-1, GH, etc). This supports hypertrophy while using lighter weights, which is perfect for me at this point in my recovery. [...]

Josh Hewett2020-06-06T17:04:50-04:00

Sleep is a powerful fat burner

Good sleep is one of the cornerstones of good health. While 6 to 8 hours is widely accepted as the optimal amount of sleep for most adults, getting too little or even too much sleep can negatively affect your health. Sleep deprivation has become so common that many people may not even realize they are suffering from it. Some of the serious problems that a sleep deficit can cause include: A weakened immune system Poor memory Poor concentration and mental performance Poor physical performance Stress related disorders such as heart disease, ulcers, and depression Reduced growth hormone produced (accelerating the aging process) Hunger and weight gain […]

Josh Hewett2012-08-24T13:17:50-04:00

Why I am Learning Tai Chi

I always tend to keep a fairly full schedule, and engage myself with projects and activities that excite me, but this past few months have been particularly busy. It wasn’t until I had a chance to slow down during this Canada Day long weekend that I actually realized just how fast my life was moving. This becomes especially apparent as I watch my daughter grow right before my eyes at what appears to be an alarming rate. Watching her also reminds me just how important it is to treasure every moment and really be present. You can learn a lot from watching your children. As much as I still believe that intensity is the key for getting results from your training, I also understand that this needs to be balanced with proper rest and recuperation (for your mind, body, and nervous system). I have known for some time that I [...]

Josh Hewett2012-07-01T20:52:49-04:00

Reboot Your Body With Muscle Activation Techniques

I was recently involved in a motor vehicle collision, and suffered minor whiplash. 5 years ago I would have been on the table of a massage therapist and / or a chiropractor, attempting to twist, pop, stretch, and rub the injury out. Not any longer. After 3 sessions with my M.A.T. practitioner, Cathy, I am back in action! MAT is a revolutionary new process that has evolved for correcting muscular imbalances in the body. It has dramatically improved functional capabilities in people of all ages, providing a pain free lifestyle along with elevating sports performance and career longevity in several professional athletes. This process is a biomechanically-based system called Muscle Activation Techniques (MAT)™. This is the same form of therapy I’ve used to successfully recover from any musculo-skeletal injury I’ve suffered over the last few years, and it has also transformed the way I train my clients. What is Muscle [...]

Josh Hewett2011-03-24T00:49:14-04:00

Is Foam Rolling Really Such a Good Idea?

There seems to be strong trend developing in the personal training / strength and conditioning industry involving the use of foam rollers to perform soft tissue work. This appears to be another fad which was borrowed from physical therapists, similar to when “wobble board” training became all the rage. I look at this as an example of a useful tool being taken out of context and significantly overused, to the detriment of this profession, in my opinion. Great trainers and coaches (even some of the best) have become foam rolling fanatics, prothesizing the many benefits of raking various muscles over these rigid cylinders. In no way does this detract from their expertise or credibility, but I do think it is time to take a more critical look at the growing “religion” of foam-rollers. The proponents of foam-rolling often describe it as a form of “self-myofascial release” (SMR). No, despite how [...]

Josh Hewett2011-03-19T15:50:27-04:00

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