Recent Articles

Gym Etiquette 101...

These rules probably aren’t posted on your gym walls, but feel free to print this off and put it up in the washrooms & mirrors of your gym to HELP everybody become a better workout partner. 1.     Clean up your Weights: This is self explanatory, but some people at every gym still don’t seem to get…

Online Training: Is it the Future of Fitness?

 Is it worthwhile? Will it get me results? Is this for you? Or is it just another cookie cutter program that somebody with a large following is selling to everybody as the be all end all of fitness That I can get for free somewhere on the internet? I hope to give my take on this and a few extra points in today’s Blog. Grab your…

5 Reasons You're NOT Growing...

At the start of everybody’s gym career they have one of two goals in mind. Either you want to get bigger, or you want to get smaller. In this quick article I’m going to focus on the 5 main reasons you are not getting bigger. I know that there are a lot of people with other, more in depth reasons, why you’re not growing but for…

Sneakers: “The Best & Worst Training Shoes”

 I figured it only right to give you guys a run-down of what I like & what makes a great training sneaker. For myself I will train in any sneaker. If you watch my Instagram or YouTube you will usually catch me squatting, deadlifting and doing hypertrophy workouts in Retro Jordan’s. Doing metabolic conditioning (Crossfit style…

Water 101...

We usually waste about 650cal/day on liquid beverages! Drink water instead and get these extra benefits as well! Women should drink 2. 7L/day & men 3. 7L/day Weight Loss: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant…

Out with the Old in with the New: Stretching vs. Dynamic Warm Up

First off let’s define what we mean by the two: Dynamic Stretching: Is warming up the body going through movements that increase blood / oxygen flow, and warm up the muscle. Along with the tendons, ligaments and joints. Static Stretching: Is holding a pose for usually a set count to stretch the facia (soft) tissue.   So just from…

12 Benefits of Squatting

These are 12 key points that should make any non believer that the squat is the best exercise that you can do in the gym. Please have a read throught and let me know your favorite or any that I have missed...

3 Things To Look For When Hiring a Certified Personal Trainer.

In a flooded market where anybody can become a personal trainer in a weekend, charge whatever they want & may get all their workouts & knowledge from YouTube. This is a subject that you should do your homework on before investing your time and money into something that isn’t going to bring you results. In this short blog I hope to…

"Murph"

Rhett Warner with Marcus Astley & I after he finished the workout   November 11th is fast approaching bringing us closer to another year of “Murph. ” This year we are going to be doing 4 versions of Murph, Scaled, Intermediate & Advanced throughout different heats starting at 9am. The 4th version will be a community…

Ultimate Gym Playlist (Rap & Rock)

FACT: The majority of gym goers now workout with headphones on. I don’t think it’s that most commercial gyms now only play top 40 hits, but that fact that everybody has their own taste in music that pushes them to their max each and everyday. For this reason I’m making this list / blog with a list of my top played gym songs from…

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From a captain and leader on and off the field Mitchell was an every sport star growing up! Now a retired CFL, CIS, MFL & Team Canada Football wide receiver & punt returner with a BSc in Kinesiology, Mitchell brings knowledge from trainers and coaches from across the country. He has been in the fitness industry for over 15 years and is certified throught CanFit PRO as a specialized personal trainer, Crossfit Level 1, Precision Nutrition, TRX Coach, Olympic Lifting, Pregnancy & Postpartum Recovery & Life Coaching.

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