Recent Articles

Everything You Need to Squat More Efficiently

We go through everything from: Mobility, Warm-up, Bar setup, grip, bracing, depth, sets, tempo, gear and which squat best suits you? Please give it a watch and let me know what you like, what I missed or what you are having trouble with. If this video helps please give it a Like & Subscribe. Thanks

Full Day of Eating for Maintenance when Training

Here is a full day of nutrition for a healthy active lifestyle of a personal trainer. A breakdown of my calories and macronutrients. With some clips of my workout in there from my Pull day yesterday. Deadlifts, pull-ups, chin-ups, rows and bicep curls. Also Pre, intra and post workout supplement advice. Enjoy! Peaches & Cream Oatmeal…

Top 6 Tricep Exercises

Today I deceided to take you through half my arm workout and show you all my tricep exercises with full demo and explanation of each movement, angle, reps, and tempo of each exercise. I hope you can add some of this into your next workout.

2021 Choose Your Own Adventure Workout Jan 4/21

1. Calorie Row 2. Calorie Assault Bike 3. 0. 21mile run 4. Push-ups 5. Pull-ups 6. Squats 7. Box Jumps (24") 8. Lunges* (per leg) 9. Step Ups* (per leg) 10. Burpees 11. Wall Ball 12. Handstand Push-ups 13. Toes 2 Bar 14. Dips 15. Chin-ups 16. Bench Press 17. Bicep Curls 18. Skull Crushers 19. Shoulder Press 20. D-Ball Cleans…

Canadian Doctor Asks Pandemic Policymakers to STOP Seeing Fitness as "Recreational"

On Saturday Dec 12/20, the governement of Alberta announced the closing of bars, restaurants and gyms while only limiting the capacity's of stores, shops & malls. All “non-essential” businesses, including fitness facilities throughout the entire province, were forced to close. — a measure Dr. Amer Johri, a cardiologist…

Trainer Vlog #3 "Cleans, Arms & LOTS of Talking!" Dec 31/20

 Today I go over my "Intra" workout drink, Nike Metcon 6X vs. Nike Romaleos 3 lifters and lots of Goal setting talk going into 2021. I hope you had a "good" 2020 and Happy New Year, Let's BRING ON 2021!

Vlog #2 Deadlifts & Double Unders followed by Chest & Back Workout with a MAX OUT on Bench Press @ 225lbs Dec. 30/20

Today was a good day in the gym. I started off with a 10-15min dynamic warm up (not shown) including some empty bar work shown at the end. This primes the nervous system and stimulates the muscles to let them know they are about to go to work. 10min EMOM: 30 Zeus rope double unders 3 Deadlifts @ 250lbs 5 Sets: 5 bench press 8 bent over…

Trainer Vlog #1 September 30/20

Here is a day in the life of a personal trainer. Clients, meals, workout, blue jays game and some hockey to finish off the day. Really a day in the life of a true Canadian. Hope you all enjoy!

The Best Calgary: Calgary's Best Personal Trainer

When the email came accross my phone last week I wasn't sure what to make of it. Now seeing all the other great names on the list it is a great honor to be named Calgary's Best Personal Trainer / Coach. The Fitness industry is full of great coaches, I know many of the other 17 fitness enthusiasts on the list and they are all great…

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…

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…

"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…

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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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