12 Components of Fitness


Is a lot of things to me and plays a key role in your success inside and outside of the gym. A lot of things go into making up your mind-set, but this is what I boil it down to in a few keywords: Motivation, Commitment, Knowledge, Positivity, Embracing Adversity, Grit & above all Confidence. "When you have confidence, you can have a lot of fun, and when you have fun, you can do amazing things!" - Joe Namath


The key foundation to any successful athlete comes down to what is going into their body so they can perform at a top level. If we break it down to calories in and calories out food just becomes a fuel source to get you through your day. With my Precision Nutrition guideline every client will get a meal plan, food log & supplement advice that will pave the way for your success!


From years of football training with some of the best coaches & trainers in Canada Mitch believes in the 3 main lifts; Squatting, Deadlifting & Pressing. There is a reason these movements have been at the base of fitness programs for the last 100 years We're not reinventing the wheel here folks, just trying to get your body in the right position to execute the Productive application of force.


Working under World Champion Bodybuilder Paul Anthony for the last 6 years I have taken witness to one of the hardest working & most successful trainers of all time. Taking some of his theories coupled with my education I have built some of the best programs for building up and breaking down your muscle tissue.


Push-ups, pull-ups, dips, pistol squats, handstand push-ups / walking to muscle-ups these are some of the main movements we will practice and make a fixture into your workout plan.


Plays a key part in almost every program. Acceptable forms of cardio include: running, swimming, rowing, skipping and almost any form of sport. Aerobic and Anaerobic activity is crucail for blood pressure, heart rate, lung capacity, muscle building, fat loss and many more when done correctly.


Not your everyday yoga class. You will learn functional and practical mobility. Whether you are a professional athlete or somebody who sits at a desk all day, mobility plays a key role in keeping you in the game and living a healthy life. I have saved people so much money from simple movements done daily to allow joints and muscles to move pain free through functional mobility.


"The ability to move quickly and effortlessly." One of my 2 neurological skills of the list. Agility needs to be practiced and repeated over and over. One of my old coaches once told me that to become a master at something you must do it 10,000 times. So to shoot a jump shot or perform a snatch we've got a lot of reps ahead of us.


We define power as the ability to move large loads, over long distances, quickly. Not to be confused with strength which finds the 1st factor in the equation. Force in Watts or Joules, Multiply that by the distance covered in meters usually and divide it by the time it takes to accomplish the task and you have your power output. Force x Distance / Time = POWER!


My 2nd neurological component of fitness. Defined as "The organization of the different elements of a complex body or activity so as to enable them to work together effectively." I also categorize Accuracy & Balance under this heading. To do a Muscle up you can't just be strong, you have to apply the coordination to transition, the accuracy to pull to the bar and the balance to stabilize on the top and transition into the dip. All very important components of fitness


For most of my life this has always been at the base of my pyramid, using fitness to better me in my sport. Now looking back if I had of made nutrition, mobility & mind set more important my career may have lasted longer. Sport is a great way to express our athletic ability and showcase our talents. It is also a great form of competition, skill, strength, gymnastics, cardio, mobility, agility, coordination & power. It takes incredible dedication and mindset to become a pro, overall taking into account every aspect of fitness making it play a very important role in any regimen. I want all of my athletes to incorporate as many forms of sport into their routine as possible. Taking them out of their comfort zone and applying as many components of fitness as possible.


Last, but definitely not least. The older I get the more important it becomes to not neglect my recovery. Sleep, Nutrition, Mobility, Stress levels and Rest days go into this well planned out program that will not be the same for all of you as it is for me. We must all listen to our body and give it what it needs to be successful. We only have 1 so let's start treating it like the most important thing in our lives. My father has always told me "Your Health is Your Wealth."Those words have never become truer to me as I travel on my journey of fitness trying to help as many people as I can along the way. 

Contact us below to get started today!



From a captain and leader on and off the field Mitchell was an every sport star growing up! Now a retired CIS, MFL & Team Canada Football wide receiver & punt returner, 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 through 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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