Creating Systems To Achieve Goals

Goal setting is great! But the more I research, look at my clients results, and self-reflect the more I am leaning towards a more systematic approach rather than focussing primarily on goals. I didn't mention this in the video, but what really opened my eyes to the method of having systems in place was during my never ending Jiu Jitsu journey. I began studying systems, recording my rolls, seeing what I was doing right, and what I was doing wrong. Then making alterations to my systems to refine it and make it more effective. This did wonders for my jiu jitsu game and has catapulted my learning and retention. But in this video I'll be covering how we can use systems to help propel you towards reaching your goals, and…
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3 Strength Workouts

[caption id="attachment_2386" align="alignleft" width="188"] Landmine Pressing FTW[/caption] Interested in adding some pounds to your lifts? Want to add muscular size? Want to keep your muscle on you while you diet? Tired of doing the same thing in the gym over and over again and not seeing any tangible results? Here are 3 workouts you can do today to help you build your strength and physique! 1. SilverBACK Gorilla You trying to build your deadlift and want a massive back? This is a super simple way to start getting results. Lots of deadlifts here mixed with a heavy dose of heavy back exercises is all you need! A. Barbell Deadlift (conventional or sumo. Do whatever you prefer) 6x4 @ RPE 8-8.5 B1. Deficit Deadlift 4x8 @ RPE 8 B2. Chin-up 5x5…
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The Need For Diet Structure

One of the biggest problems I see in people who are interested in changing their dietary behaviours is a lack of structure. You are self-sabotaging yourself because you simply have no structure. You eat 1 meal one day. The next day you have 4 snacks. The next, you have a high calorie, high sugar beverage and eat out twice. Then rinse and repeat. This lack of structure causes havoc because you have no sense of direction. After watching this video you will know the reasons that dietary structure is important, you will understand what areas of your lifestyle need to be planned for using this structure, and you will get much better, much faster results because of this. Here is what you will learn in this video: How to deal…
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Why You MUST Track Your Training

If I told you to go do something reasonably complex, that required you to do track specific numbers, and progress these numbers each and every time you did this complex task, would you write these numbers down, or try and memorize them? Because I think maybe 5-10% of the people I see in the gym are actually tracking their exercises and their weights, sets and reps on a regular basis. Maybe 90-95% of people just have amazing memories and can remember everything single set and rep they do for months on end... Yea, I don't think so either. When you train, and have a goal in mind. You need to make sure your training is logged. This is an absolute requirement if you're trying to get stronger. You need to…
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The Weigh-In Guide

Thru my journey of consulting on nutrition, the weigh-in often a large point of contention for some of my clients. Some clients hate the scale, and see it as having some sort of special power that decides on their work ethic. Others weigh in daily and are often perplexed at how their weight fluctuates on a daily basis. Others weigh in on semi-regular intervals, Monday morning one week, Saturday midday another, and they too are often not too happy with what the scale says. The purpose of this article is to help you create a simple structure to follow for weighing yourself that will by pass the issues above. No longer will you be "not sure" if your plan is working. You'll have clear cut, defined results, an accurate weigh…
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Increasing Volume for Strength and Size

Have you been going to the gym and seeing great progress in terms of strength and size, but now you're noticing that you've plateauted? You keep working your ass off, but your workouts just aren't progressing and the lack of results is starting to piss you off? I want to give you another tool that you can use to fight this from ever happening again. I want you to have a better understanding of what you can change in your trining in the future so that you can still progress without even necessarily lifting more weight! So not only will you be laying the groundwork to get way stronger, but you will be limiting your injury risk to heavier loads as well! In this video you'll learn: 1. How volume…
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Behaviour Modification 2.0

When we look at behaviour modifications (B-Mods) on the internet, we often see very black and white statements: "Always consume breakfast" "Don't eat carbohydrates at night" "Eat 5+ meals per day" And blah, blah, blah. Forget the fact the a lot of this rhetoric is just plain wrong in many cases, but these b-mods lack individualization and context. For instance my mom, who is awesome by the way, is a nurse. She used to be a pre-natal nurse and she had to work shift work. This meant working evenings. So she would start work at night, then come home early in the morning, and sleep for much of the day. How would the b-mods above have worked for her!? She would be breaking every rule out there, but she still…
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3(ish) Reasons You Need To Increase Your Protein Intake NOW

You've been crushing it in the gym, your numbers have gone up, you're feeling great about your gym performance. But you ask yourself "why aren't I gaining muscle?" and tell yourself "why am I busting my ass in the gym so I can work towards my dream physique that seems so far away?" Whether you are looking to burn fat and retain lean mass, add some lean mass to your frame, or keep your bodyweight in maintenance but add some more strength, I can pretty much guarantee you, your protein intake is inadequate. In this video I'll be covering some major reasons, you need to add protein to your diet to ensure the best possible results. 1. Protein has both muscle sparing effects and muscle accumulation potential. 2. Protein is…
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Exercise Variation: Frequency For Results

When I see certain clients current exercise regimen, it's more of a sporadic, ADHD ridden, randomized training program. Not what you want to achieve good results. The sad fact is a lot of people go to the gym and expect to be entertained. They want to have more random workouts. I understand doing the same thing over and over can be boring, and it's definitely possible to get some results doing random exercises all the time. But if you want to focus on a result, you need to be comfortable with mastering certain movements. You also want to make sure you're progressing on certain movements. If you are constantly rotating exercises, you have no objective way to measure whether that movement is progressing, or if you're just going around in…
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Rest Periods: What, When, Where, Why

Rest periods are usually an afterthought by most people. If you're just in the gym to work up a sweat and do the latest Muscle and Fitness workout than all the power to you, ignore this video. But for people who are after truly achieving a goal, rest periods need to be roughly planned. In this video I'll be covering: - How long to rest between sets - How to make sure you have energy for your next sets - How to increase the amount of work you are doing without impeding recovery - Using rest periods as a variable to improve your lifting - Why rest periods are needed - How long rest periods should be for max and near max strength work - How long rest period should…
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