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TLSC

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08/18/2025

For all those who love to exercise on their lunch break, I am starting an exciting new program running from 12:10 pm to 12:50 pm which will allow people to get to and from work and still get a great workout in! It will run 5 days a week and is first come/first serve as you can do as many or as little sessions as works for you. The workout will be circuit style training with a focus on both strength training and cardio conditioning. Message me for all the exciting details!

10/11/2024

If you are an early riser and are looking to get your workout done before work I am offering 25% off my regular fee for the 6 am time slot. No maximum or minimum sessions, as long as it’s at 6. Feel better and get stronger and more athletic!!

09/13/2024

Shoutout to everyone who plays a pickup game of hockey or in a weekend slo-pitch tourney and then can’t walk down stairs or sit down on the toilet without excruciating pain the week after. Train like an athlete even if you’re only of the weekend variety!!

08/01/2024

Currently I have a few spots open for new clients. I can work with all levels of skill and abilities and any past injuries or conditions. Can also tailor a program to specific goals, whether it’s an athlete looking for performance, a senior looking for more mobility, or someone just looking to look and feel better. A client can work with me in my gym or I can program for them at their home or a commercial gym. DM me for more details!!

04/26/2024

Counting macros or calories is a necessary evil sometimes but is quite ridiculous in the grand scheme of things. Eat real food.

11/30/2023

Let me preface this by saying that I’m not a Dr…although to be fair Dr Feelgood is one of my favourite Motley Crüe songs. There is some research going on now looking into the lipid energy model which hypothesizes that when you go low carb, you fast, or you lose weight and get leaner the body will sense an energy deprivation state and the liver will release fat into the bloodstream to compensate. This release of fat would then potentially raise a person’s cholesterol. One of the researchers even did an experiment where he ate a sleeve of Oreo cookies daily and it dropped his cholesterol dramatically (outperformed a statin drug). Why is this important? I believe so many people are very nutrient deficient (which is a root cause for disease) because they avoid anything that they think will raise their cholesterol (red meat, whole eggs, fatty fish, dairy), but they then miss out on so many vitamins and minerals. I do know a lot of overweight people who eat a lot of carbs that have high cholesterol so it might not apply to all populations, but the research is fascinating none the less.

06/29/2023

I have worked with a lot of young athletes over the years. I can count on one…maybe 2 hands how many of them could do a pistol squat, a proper single leg hinge, a glute ham raise, a Cossack squat, and squat and deadlift their body weight for reps. The kids beat the crap out of their knees, ankles, and hips during their season and then a strength coach puts them on a program that has them jumping 3-4 days a week. They aren’t strong. They can’t decelerate. There is no foundational strength. So unless you want your son or daughter to blow out a ligament in their knee, rupture an Achilles, or get recurrent hip pain…think long and hard on how they train both in and offseason.

06/14/2023

I get asked all the time, what is more important for fat loss - diet or exercise? My answer - it’s complicated. The main focus of exercise should be muscle gain. Muscle utilizes about 6 calories per pound per hour, while fat only utilizes 2 calories per pound per hour. More muscle = more calories burnt. Activity is important but is quite inefficient for losing fat mass - (these are estimations and can vary greatly due to size, gender, intensity etc) - for 1 hour this is the calories burnt above what you would burn sitting on your arse - running: 700, brisk walking: 275, walking: 230, standing: 90. A few well placed bagels with cream cheese would totally wipe out any consistent calorie deficit. Then you have the constrained energy expenditure model which states we adapt over time to the exercise we do to become more efficient and burn less calories. Moral of the story - you need to control your eating in some fashion to have any hope of losing meaningful amounts of fat.

04/05/2023

There are no magic exercises. The magic is in the effort, not the exercise. There are good exercises that have stood the test of time (press, row, squat, hinge, pull down etc). What makes them good? Resistance profile, stability, progressive over time, accounting for person’s limitations, right fit for a person’s structure. You don’t need to change exercises to “keep the muscles guessing”. You don’t need loads of different variations trying to hit a muscle from all different angles. That’s a one way ticket to spinning your wheels. I will change exercises for psychological reasons only and cycle intensity if they are stalled. The goal is for a client to hit their personal genetic ceiling for strength and muscle mass.

03/29/2023

I always smile and politely agree when someone tells me this. What is happening here? Are we talking subluxation? Full dislocation? Seems like a pretty serious medical event. Is a chiro actually moving parts of a person’s skeletal system around? Why are people having to have their ribs “put back in” on a weekly basis? I think the manipulation gives short term relief from some sort of soft tissue dysfunction, but I’m not entirely sure. Not a lot of scientific evidence to support this claim, but maybe I just haven’t come across it? What do you think?

03/15/2023

Everyone of my clients lifts in the same fashion - with eccentric control. The eccentric portion is the lowering/negative/lengthening portion of the lift. From young athletes that blow out their knee from stopping abruptly in their sports, to seniors who fall stepping down from a curb….a large amount of injuries occur from loss of eccentric control. If building muscle is your goal, slowing down the eccentric portion of the lift allows you to generate enough intensity without having to use a load that is too heavy for you to safely handle. So many training programs prioritize explosive force….it’s backwards, the #1 priority should always be eccentric control!!!

02/10/2023

When we are kids, everything excited us - sports, learning, adventure, music, play etc. When we became adults, sadly for a large portion of the population the only thing that excites them is food. The constant thinking about how hungry you are, planning meals, watching television which needs snacks, driving which needs coffee, holiday dinners, doughnuts at work. There is more to life than looking at our phones and obsessing over food. We have lost the ability to sit quietly for a long period without giving in to one of our addictions. If you are struggling with overeating try this - you will only eat 3 regular sized plates of food per day. That’s it. Whatever time you want, and put whatever you want on it. It will be a good lesson in how much food we blindly eat because of boredom and/or emotion. Eat and forget about it.

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