Friday, November 16, 2007

280lbs sled push

I train her twice a week. I have been now for almost 2 years.

Just aside, I train her Mom once a week. I also train her brother twice a week.

She weighs 110lbs and she's about 5' 4" tall.

Watch her push a 280lbs sled for 50 feet.

video

Not only is sled pushing a great way to train upper body strength, it's a great uni-lateral leg exercise. Powerful hip extension is required to push the sled forward. Tremendous upper body strength and shoulder stability is required to transfer the push from the legs to the hands. The athlete also develops core stability and anaerobic conditioning.

Do you have it in you to push almost 2 1/2 times your body weight?

Thanks for reading,

Jon-Erik Kawamoto

Posted by Jon-Erik Kawamoto, B.Sc. (Kin-Coop),CSCS, CEP at 11:39 PM

Thursday, November 8, 2007

Dominant Hamstrings

It's been a while since my last post. Life has been very busy lately! I'm in the process of moving so posting on my blog had to take the back seat!

Let's get to it.

Dominant hamstrings. Hamstrings are the muscles behind your thigh. They flex your knee bringing your heel to your bum and they also help extend the hip joint.

The hamstrings are susceptible to an overuse syndrome when other muscles don't function properly. Incorrect activity of the abdominal wall, gluteus maximus, rectus femoris (one of the four quadricep muscles) or the hip lateral rotators can lead to dominant hamstrings.

That's why it's important to assess synergystic muscles (muscles that perform similar actions at a joint) in an overuse syndrome.

If the synergist is weak, the overuse syndrome or muscle strain is usually the result of an excessive demand on that muscle.

For example, in runners, the repeated movements of left, right, left, right mile after mile can alter muscle performance. Altered muscle performance can lead to movement impairments.

When the hamstring muscle is dominant in a runner, the femur loses proximal control in the acetabulum (hip joint) which can lead to anterior glide of the femur in the joint capsule. This can place stress to the anterior surface of the joint and contribute to pain. This can also lead to a hamstring strain.

Muscle imbalances must be addressed to prevent on-going symptoms if any and also to prevent injury.

Are your glutes strong?

Thanks for reading,

Jon-Erik Kawamoto

Posted by Jon-Erik Kawamoto, B.Sc. (Kin-Coop),CSCS, CEP at 10:25 PM

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Welcome to JKConditioning.com!

My name is Jon-Erik Kawamoto and I’m a Strength Coach in Burnaby, BC, Canada. I am available for personal training and athletic performance enhancement. Semi-private training and on-line coaching are also available.

***I AM NOT ACCEPTING NEW CLIENTS AT THIS TIME. TO BE PUT ON THE WAIT-LIST, PLEASE CONTACT ME. EMAIL IS BELOW.***

I specialize in:
- strength training middle to long distance RUNNERS
- strength training for FAT LOSS for the general population

I have been seen in:
-Canadian Running magazine
-IMPACT magazine
-Metro Newspaper
-www.Flare.com
-www.examiner.com
-www.bettyconfidential.com
-www.besthealthmag.ca.

Want a taste of my training and what I put my clients through? Check out the video below.

JKConditioning.com is a great resource for health and fitness information. Just below the videos, you’ll find monthly posts on training and nutrition, so make sure to check in often, or sign up for weekly email updates.

Please email me with any questions or to book an appointment: jonerikkawamoto(at)gmail.com

*Profile picture courtesy of www.iansheh.com.

6 Reasons why you should hire me over Joe Trainer:

Reason One: I have 5 years of post secondary education: Bachelor of Kinesiology and Cooperative Education. I was in the top of my class attaining Dean's Honor Roll Status.

Reason Two: I have two certifications from Simon Fraser University: Health and Fitness Studies and Applied Human Nutrition. These certifications have provided with education in the functions of the body at rest and during physical exertion. I also have an enhanced understanding of the relationships among food, body composition, health and human performance.

Reason Three: I am certified with the National Strength and Conditioning Association as a Strength and Conditioning Specialist. Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs, and provide guidance regarding nutrition and injury prevention. (From http://www.nsca-cc.org/)

Reason Four: I am certified with the Canadian Society for Exercise Physiology as a Certified Exercise Physiologist (CEP). I have training in clinical and high performance physiology; therefore, I am proficient in training elite athletes, the general population (across the lift span: youth to the elderly) and people that fall under the classification “special populations.” This includes people with Type I or Type II Diabetes Mellitus, Osteopenia, Osteoporosis, Metabolic Disorder, Cardiovascular complications and Respiratory Dysfunction.
As a CSEP-CEP, I can:

  • Perform assessments and evaluations
  • Prescribe conditioning exercises
  • Provide exercise supervision and monitoring, counseling, healthy lifestyle education and outcome evaluation for “apparently healthy” individuals and/or populations with medical conditions, functional limitations or disabilities through the application of physical activity/exercise for the purpose of improving health, function and work or sport performance
For more information, please check the Canadian Society for Exercise Physiology, Health and Fitness Program, British Columbia site at: http://www.csephealthfitnessbc.ca/.

Reason Five: My athletic history includes competing for Simon Fraser University on their track and cross country running teams. I have trained with National Association of Intercollegiate Athletics’ (NAIAs) best athletes, past Olympians and National Team Members. I have pushed myself through high mileage weeks (80 to 100 miles per week) week after week in addition to supplemental gym training to reach my goals. My career bests include 15:13 and 32:15 for the road 5km and 10km races respectively. I know first-hand the dedication and mental toughness required for success.

Reason Six: My testimonials speak for themselves.

So what are you waiting for??

Email jonerikkawamoto(at)gmail.com to invest in your future today!

Services

Personal Training & Semi-Private Training

Need to lose weight? Want to get stronger...build muscle? Are you diabetic and need to lower your blood sugar levels? Have high blood pressure? High cholesterol? Or maybe you have osteoporosis?

Then you need a regular exercise program. Exercise is a healthy alternative to taking expensive medications. Get invovled in an exercise routine with me and you'll never look at exercise the same again. Let me help motivate you to your highest potential. Invest in your future and book your first appointment today!

Want to train with a spouse or friend? Semi-private (group) training is also available.

Online Personal Training, Program Design and Fitness Consulting

Do you have a program that you’ve been using for years? Need to change up your routine? Just don’t know what exercises or machines to use in the gym? Are you traveling, but still want to stay in shape?

If you don’t live in the Burnaby, BC area, I am available for online training and consulting. I will personally design a program based on your personal goals (fat loss, muscle development, toning, flexibility training, bone density development, injury prevention etc.) and on the equipment you have access to. No computer generated programs here!

You will have unlimited email access to me for your questions. Your privacy will be respected and there is a 100% money back guarantee if you are not satisfied with the services.

This isn’t a gimmick or quick fix…I provide the guidance…you provide the time and hard work!

Email: jonerikkawamoto(at)gmail.com for more information

Testimonials

“If you want to see results, have fun, train hard and smart, then I recommend Jon-Erik Kawamoto. As a University Kinesiology Instructor and Exercise Physiologist, I see many new and veteran trainers in my classes and seminars. Jon stands out in a league of his own.  His professionalism, university education, high level certifications (CSEP-CEP and NSCA-CSCS) attention to detail, skilled instruction, and passion to learn more make him a highly sought after trainer in the Greater Vancouver Area.

I have been in the fitness field for over 15 years as a trainer and teacher and there are only a handful of fitness professionals I would refer people to. Jon is top on this list. He is simply outstanding. Check out JK Conditioning and take your fitness and performance to the next level."
Brian Justin, MHK, CEP, CSCS, CPT, CES 
Kinesiology University Instructor and Continuing Education Provider for Trainers and Kinesiologists
Surrey, BC
 
“I am a 57 year old nurse who has always hated exercise and been intimidated by workout classes and gyms, therefore avoiding both.  Having specialized in geriatric nursing for many years I understand the impact of lifestyle as we age, especially the need for regular exercise which includes strength training.

I have worked with Jon twice weekly for the past 18months and love it!! No one is more surprised by that than I am.  I am also surprised to find how quickly I became comfortable in the setting with Jon’s direction and supervision.

Having no skills to call upon,  I was totally reliant on Jon-Eric’s expertise and guidance as he taught me the fundamentals. From there we continue to build weekly, making me stronger and more able to tackle the next challenge he gives me.  Every  workout is building on the previous ones as Jon tracks everything we do meticulously and sets new goals for us to attain. His attention never waivers as he safely spots me on everything we do. I trust him implicitly.

After all the work Jon and I have done I still don’t love exercise! But I do love the time I spend with Jon and how much  stronger and more well I feel.  I also love how great I feel at the end of each workout.  I know that with his help I am actively working at aging in the best way possible."
Barb Mclean
North Vancouver, BC 
"When I first met Jon in January 2009, I had no idea of just what I was in for! I have always been a fairly active person but felt that this was my year to shake up my perception of fitness. I have an extensive history of upper body surgery and have always been advised to limit the amount of weight I lift and be very careful with regards to the type of movements I make. I needed an educated, knowledgeable, professional trainer who would start training me with a specific program suited only to me.

Enter Jon!

It was at that very first session that Jon stated that one of the biggest benefits I would experience would be an increase in my physical strength and mobility. Although I believed him at the time, I didn’t really understand the extent to which his words would become part of my reality. Each time I worked out with Jon he would vary the type of exercise to specifically meet where I was at and challenge me to push that little bit further...

Without really realizing it, I was getting stronger with each workout. I am now at the point where not only have I seen for myself that Jon was right, he would get me stronger, but for the first time probably ever, I believe that I can do it! Despite the odds being stacked against me for so long, with the right program, with the right trainer, in just over four months, I have done what I was told I would never do again!  There is no doubt that Jon was the right choice for me. His wide-ranging qualifications stand him in good stead, his continual search for new information keeps him at the top of his game... BUT it his passion for fitness that makes me want to keep going and just keep getting better. I am feeling fitter and stronger than I ever have and although Jon probably doesn’t realize it, I have shifted the goal posts since our first meeting! I have big plans for my fitness future and I know we are going to get me there! Oh ya, before I forget...he's a really nice guy!"
Bridgett M.
Port Moody, BC 
"My goal was to get myself prepared for fire fighting physicals and to improve my overall strength. Jon introduced me to a 5-day cycle, 5-phase workout routine that he made specifically for me. He took his time to explain the proper technique to me so I could get the best results from each exercise that I was doing. I can honestly say Jon has brought me to a higher level than I thought was obtainable. My muscle endurance has skyrocketed since doing this program, and the weight that I used to do each exercise has gone up a considerable amount. I would recommend Jon to anybody who is looking for a personal trainer and especially to any individual looking to get into the fire service. He is an expert at what he does and the results will prove it!"
Kyle W.
JIBC Firefighter Pre-employment Program graduate
Vancouver, BC 
"I attended Jon's presentation on Gluteal Amnesia.  I was blown away by the presentation.  I learned new ways of assessing the gluteals and creative ways of activating the gluteals.  The assessment tips and exercises have helped me with my running and get better results with my clients.  I have seen Jon present twice and both times I have left with new information, assessments and exercises."
Rick Kasejl, Kinesiologist and Certified Personal Trainer
www.ExerciseForInjuries.com 
"As a strength and conditioning specialist, I am always looking for individuals to collaborate with to better our industry.  Because of how easy it is to become a personal trainer, the fitness industry is tainted with injustice and manipulation.  Jon-Erik is one of the few people who make the industry better.  He is one of the hardest working people I have ever met, and his passion in regards to his work is reflected in the success of his clients.  Jon is always researching new ways to help clients and continues to take the necessary steps to further educate him and others in regards to both strength & conditioning and exercise physiology.

Over the last 5 years Jon has become a best friend of mine as well as inspired me to try and better the fields of strength & conditioning and exercise physiology.  I have collaborated with Jon on many projects because of his attention and application to pure science and not as a trend-follower. I recommend Jon-Erik to anyone who is serious about getting results in strength, fitness, sport performance, and overall health."

Paul Hemsworth, CSCS, CEP

Paul is a strength coach for the Vancouver-based company Human Motion Strength and Conditioning. 
“Several years ago, I was diagnosed with a repetitive strain injury in my shoulder and arm.   For a while, I had to stop exercising altogether; I was in so much pain.  I knew that if I could strengthen all of my muscle groups, and improve my posture, I would eventually be able to compensate for the injury, but I was afraid to damage it more, so I hesitated to begin any training.  Then I heard about Jon through a local newspaper story.  Jon assessed me, and designed a fitness routine that was safe and would not aggravate my injury.  It works with my busy schedule, too, as a mother and a full time teacher.  Now I have resumed many of the athletic activities I enjoyed when I was much younger."
Laurel W.
Burnaby, BC 
"One day I was looking on the internet for a trainer particularly for strength and conditioning and I came across Jon’s details through his website.  I felt that I needed a trainer to help take my existing training to the next level, as I was involved in several Fire Departments Recruitment processes at the time.  Now for people who do not know, the physical fitness exams for fire departments are potentially the most difficult twenty to thirty minutes you can willingly put yourself through.  I had been working out in a gym for several years and thought that I was where I needed to be strength-wise, and would just need a few ‘touch ups’ to push me over the edge.

After sitting down with Jon, discussing what I was looking to get from our sessions, I felt like we were on the same page and focused on the task at hand.  When the training started I quickly realized that Jon had designed a very challenging workout consisting of bear crawls, upright rows, sled-drags, stair climbs, farmer’s carries amongst other exercises; moreover, all of these task were completed with a 40lb weight vest on to simulate wearing the personal protective gear in firefighting.  All of the exercises pushed me to my upper limits aerobically and anaerobically, and being a pretty competitive person I wasn’t going to back down, so Jon made the exercises progressively more challenging.

This went on for over 8 weeks, and at the end of the training I was performing all of the above-mentioned exercises with a 470+ pound sled, and doing stair-climbs with 70 pound weights in each hand.  Afterwards I felt very strong, confident, and comfortable that I was going to be very successful with my physical fitness exam.

I am now one of Burnaby’s newest firefighters; I started with the department in July of 2008.  I firmly believe that if I had only continued with my normal gym routine and hadn’t trained with Jon; I wouldn’t have made the cut with the department.

I have nothing but the highest regards for the help that Jon provided me, and I hold Jon in the highest regard, he helped me achieve my dream, I am sure he can help others achieve theirs’.

Thanks for everything Jon, I am incredibly grateful, I really appreciated everything you did for me!!"
Ben Barnard
Burnaby Firefighter
Port Moody, BC  
"Training with Jon this summer was one of the best things I have done in a long time. Just sitting here writing this email I feel energized, strong, and ready to conquer anything - all thanks to Jon's program!  I noticed huge improvements in strength and after about 10 weeks I felt consistently way more mobile. The reason I loved the training with Jon was that each workout pushed me to be better. It was never enough that last week I could lift a certain weight; it was always about the moment and giving the best that I could at this particular moment. After each workout, I would come home with the hugest smile spread across my face. Others would ask what was so great, like they wanted to be part of some big secret I was keeping. I just told them that I had had another great workout and that if they wanted to feel this great, they should start working with Jon. I've been rowing competitively for the past four years, from the club level to the international level, and Jon's program is the best one I have encountered thus far. Thanks Jon!"
Michelle Burnham,
Burnaby, BC
"Before I came to Jon, my idea of working out was confined to cardio or structure classes.  I needed someone's knowledge and expertise to teach me what to do on my own, and more specifically, what was right for my body.  Since working with Jon, I have developed my muscle strength exponentially, become very comfortable in the weight room environment, attempted things I never thought I would be able to do, and become much more toned and fit!  I completed "My First Triathlon" in July and I'm not looking back!  Jon's programming is easy to follow and yet continues to push me to improve.  Thanks Jon!"
Shirley March
Burnaby, BC
"I have felt that this (active rehabilitation) process has been valuable.  The exercises challenged at a doable level.  I feel I have strengthened and will continue to do so."
Jannet S.
ICBC sponsored client
Burnaby, BC
"The program design and demo package was the best gift I have every received!  I haven't missed a session in months because the worktous are challenging and full of fun multi-tasking exercises so I get tonnes done super fast.  Most importantly, they are working.  I am, at last, recovering from a running injury that no amount of physio, chiro, ART and accupuncture could mend.  I am so much stronger and my running is smoother and pain free again.  And I am so proud of myself, I can do push-ups at long last!"
Jenny T.
Port Moody, BC
"When I first met Jon-Erik 5 months ago, I couldn't run 400 meters because of my back.  I was overweight and lacked confidence.  Today, I ran 9 miles very easily without any pain.  I have dropped about 15 lbs and feel great!  I have done 2 10km races and 2 triathlons since I started working out with Jon.  I always wanted to push my body to the limit, but was unable to due to poor posture, flexibility and poor core strength.  Now, I am looking forward to longer distance triathlons and a half marathon because Jon helped me in the areas that needed attention.  I would highly recommend Jon.  He is a pleasure to work out with and his attitude is excellent.  Thanks Jon!"
Phil Roberts
Burnaby, BC
"If you are a distance runner with some goals in mind and you have been frustrated by running injuries, Jon has the program for you.  In the past, every time I put in a lot of training preparing for a marathon, as the mileage increased, an injury would occur.  Or worse still, it would occur during the race.  Jon has the key to prevent this from happening, a terrific core strengthening program.  Jon's program is both challenging and interesting.  It is also very satisfying once you feel the results.

Thanks to Jon's program, I've been able to keep my running form strong during the late stages of a race.  This has enabled me to qualify for the New York City Marathon and the Boston Marathon.

If you want to achieve some running goals and bring out the beset in your own performance, this is definitely the program to follow.  Jon will design a program to fit your age and your goals.  It doesn't get any better than that!"
Allan Urquhart
Burnaby, BC
Middle-aged distance runner
"I have spent 10 of the last 12 years as a long distance runner; I ran on the SFU track and cross-country teams with Jon. But now that I am moving on to a career with the Vancouver Police Department, my fitness has taken a 180-degree turn. I have come to realize that as a police officer, a little more muscle can go a long way. So, I turned to a friend who has extensive knowledge of how to gain muscle mass. Since last summer I have been following a general weight-training program that Jon set out for me. Since then, I have put on roughly 15 pounds of muscle. This weight gain has enabled me to fight more efficiently and more effectively during my training at the police academy. It has also given me a massive confidence boost, which leads to a greater presence.

Jon’s training is fun, diverse and quite hard! He varies the exercises you do, so you don’t get bored, and chooses exercises that are fun but get the greatest results at the same time. I love training with Jon, and I love the results that I have seen in the short amount of time we have been training together." 

Ryan Weber
Vancouver Police Department
Constable 2648

Burnaby, BC
"If asked in one word what the best thing that ever happened to me was, I would have to say 'Jon'.

One year ago, I was in pain, overweight and inactive. Today, I have manageable pain, have lost weight and am active. I look forward to seeing Jon for an hour once a week. Jon has been patient and is knowledgeable in guiding me to get fit. He has taught me how to exercise and has kept it interesting such that I can say it is fun. I will continue to see Jon weekly this year and I am training to walk the Vancouver Marathon in May 2008. I can't thank Jon enough for what he has done for me. Would I recommend him - you betcha!" 
Ellie F.
Registered Nurse
New Westminster, BC

"I worked with Jon to discuss chronic misalignment problems in my hips. Jon assessed my condition with observation and strength tests and then gave me some recommendations. Jon suggested exercises designed to isolate the specific muscles surrounding my hips and exercises that worked on the overall activation pattern of my muscles. I felt comfortable and confident in Jon’s knowledge and trust his judgment. Since working with Jon I have become more aware of my hip muscles and their neurological activation. I feel confident that the exercises will help to improve my muscular imbalances."
Rebecca Johnstone
Former SFU Varsity Track & Field and Cross Country Runner
Canadian National 800m winner - 2008

Bowen Island, BC 
"Before I saw Jon, I was slightly overweight, dealing with high cholesterol, diabetes type 2 and high blood pressure. It has been approx. 4 weeks that I have been working with Jon and I already notice that I lost few inches around my waist.(Down to last hole on my belt) Few days ago I visited my doctor and she checked my blood pressure. I was surprised to hear that my blood pressure was lowered to normal levels and my diabetes is under control. Training with Jon has made a difference in that short period of time. Just imagine what could happen after few months. Hmm....I wonder...Thank you Jon!" 
John R.
New Westminster, BC

"I have worked with Jon for over almost two years and I am amazed by the variety, number, ingenuity of exercises he performs with his clients. Jon is a very gifted person. He is highly motivated, enthusiastic and passionate about what he does. And gets great results. It's pretty incredible to watch him do his thing! As a physiotherapist, I highly recommend him for personal training, rehabilitation and return to activity retraining."

Micheline Wong, PT, MHSc
Registered Physiotherapist

Vancouver, BC

"Jon's knowledge is extensive, as well he has the practical experience of being a elite athlete. I have found him to be very helpful in getting runners back to running and helping them to stay injury free. "

Leah Pells
3 time Olympian Track & Field
6 time Track & Field World Championships National Team Member

Coquitlam, BC
www.pellsrunningclinic.com
www.ironade.com

"I had the pleasure of being Jon's classmate and running competitively with him on the SFU track and field team for three years. He is one of the hardest working athletes and students that I've come across - and his academic credentials and success on the track speak to that.

Running competitively for the SFU track and field team includes working with strength and conditioning coaches and physiotherapists. Now my fourth year on the team, I wasn't sure that working with a personal trainer would teach me anything I didn't already know. I was wrong.

Jon assessed me thoroughly and found weaknesses and imbalances that, once they were shown to me, made complete sense for the problems I had been having with my running. He took great care designing an awesome strength-training program tailored my weaknesses and training goals. I have no doubt that if I follow the program Jon crafted for me this will be my fastest and healthiest year of running yet.

Besides knowing that Jon has extensive high level athletic, academic and clinical experience to draw on, working with him was fun and easy. Jon is an awesome guy, impressive athlete and very effective and professional trainer. At SFU I have the opportunity to work with strength training professionals free of charge - I instead choose to work with Jon."
Tom Kineshanko
Competitive 600m and 800m runner
Senior member of the SFU Track & Field Team
Vancouver, BC

"Jon is one of the best physical conditioning resources (for any conditioning need) I have ever used - and I've used a lot of different resources in my time. He is knowledgeable, creative, enthusiastic and a positive motivator. Over the last 8 weeks he has continually challenged me with new and innovative exercises that he has tailored to meet my conditioning needs. I would never hesitate to recommend Jon to any of my friends, family or colleagues."
Leeanne Howard
Instructor
Justice Institute of BC

Burnaby, BC 

"We found Jon to be an excellent trainer with tremendous knowledge, motivational skills, and teaching ability. He communicates his knowledge of body mechanics, muscle strengthening, and proper posture in an easy to understand manner. He motivated us during our rehab by doing the exercises along with us and giving us plenty of encouragement.

He went out of his way to teach us extra exercises that we could incorporate into a home program, and gave us useful diagrams and clear instructions so that we could speed up our recovery when we were away from the gym. We were so impressed with his professionalism, and felt so at ease with his calm demeanor and good sense of humor, that we booked him for personal training sessions after our active rehab was complete.

As a personal trainer, he also provided easy to follow guidelines on healthy lifestyle nutritional choices and incorporating an on-going active lifestyle into our daily routines. Thanks for all your help, Jon!"
Harmon & Joy P.
Burnaby, BC 

“I would like to express my appreciation for the amazing work Jon did with me during the 4 sessions I saw him in February and March of this year. I think he went beyond the call of duty in preparing my custom designed training program. I am very impressed by his knowledge, personality and enthusiasm. He is definitely an asset to your organization. I will not hesitate to refer him and the Burnaby Square Orthopaedic & Sports Centre Inc. to anyone."

Christian G.

New Westminster, BC

"As someone diagnosed with osteoporosis I knew I had to find a way to exercise that was safe, appropriate and guided. My physician had suggested that a Kineisologist assess me. In the 5 months that I have been doing the weight bearing and core strengthening exercises recommended and supervised by Jon at Burnaby Square Orthopaedic & Sports Center, I have noticed a significant difference in my physical stamina, balance and overall sense of well being."

Two years later...

“I started working with Jon in June 2006 in an attempt to improve, or at the very least prevent, further deterioration of my bone mass. Bone density tests at that time showed osteoporosis in my femur and osteopenia in my hip and spine. 

As a woman in her early sixties I was somewhat apprehensive about the concept of having a personal trainer, but had to find a non drug approach to maintaining and hopefully improving my health as I was unable to tolerate the prescribed medication for osteoporosis. 

Finding Jon was a Godsend. He is professional, knowledgeable and truly "meets you where you are at". He creates a very relaxed atmosphere and adapts the exercises to your personal circumstance.   Following the programs Jon developed for me has resulted in a strengthening of my core, my muscles, joints and ligaments and that has made it easier to carry out and enjoy routine and recreational activities.

Two years after beginning to work with Jon I had a bone density test. I was delighted to find that the osteoporosis in my femur had improved while my spinal area and hip had not deteriorated"

Sandra O.
Age 61
Delta, BC

"Now in my early thirties, pressed for time, and having just begun a physically demanding new career as a police officer, my work-out regime needed an over-haul: I was tired of spending hours on the bench-press, with limited results.

I asked Jon to help me devise a training program that was better suited to my lifestyle. After only a few sessions with Jon, I now have a sophisticated and efficient program, which includes new running workouts, power-lifting and plyometric exercises, and helpful tips for recovering from chronic injuries. A new emphasis on core strength has made me more fit than I was in my mid-twenties.

A new emphasis on core strength has made me more fit than I was in my mid-twenties.
Jon is an enthusiastic and patient teacher, who never fails to follow-up with a personalized, illustrated guide to the day's exercises. With the addition of Jon's advice on proper warming-up, stretching, and diet, I am now getting the most out of every workout. Do yourself a favor - go to the expert!"
Darren Bayne
Police Officer
Vancouver Police Department
New Westminster, BC

"As a coach of a top soccer team from a very progressive club and in a continual attempt to help the team and it's players reach their absolute potential, we decided to hire a running coach to help with running power, speed and technique. Looking for innovative and cutting edge opportunities to stay ahead of the competition as well as setting new trends in the soccer community, hiring a strength and conditioning coach seemed like the logical step.

One of our parents had recommended Jon as her son had recently been to a training session with him. Being that the player was one of the fastest 12 year olds in the province, we decided to call Jon and set up a team session. Being a skeptic, I was hoping that the boys would at least learn something, see the value in proper running, and like it enough to continue doing it. As a result we have a group of boys who absolutely love it and see the value in Jon's training completely.

Because of Jon's personal demeanor, ability to speak to the boys on their level and skill to determine the proper stages and progressions, the boys have not only improved their power, speed and technique but have discovered a joy for running. Asking them to spend the last ½ hour of a hard 2 hr practice to work on their speed and fitness is not a problem. Most relish it and look forward to it as they see improvements with every session Jon has designed for the coaching staff. Being a team that plays against older, select teams, speed is not an issue anymore!"
Danny Jones
Head Coach
Metro-Ford Ajax Soccer Club, Coquitlam
Metro-Ford Barca Soccer Club, Coquitlam
Coquitlam, BC
www.metro-ford-ajax.blogspot.com

"I would like to thank Jon for helping me with rehabilitation on my shoulder injury. In 2006 I had 9 sessions. Because my range of motion was very limited, I thought at first that I would never recover. But Jon gave me much support and encouragement. His knowledge and teaching ability was excellent. Through the exercises he taught me I am now almost completely healed."
Renee Branston

Burnaby, BC

"Since joining the team and working with you, Julian has been recognized at the soccer academy as the most improved player in his age group and is considered by most opposing teams to be a major threat as he is able to outrun with ease and score on a breakaway. At least one large, fast defender is always assigned to shadow him and sometimes he even draws two or three... Julian's natural talent for speed enhanced by your technical training makes him a force to be reckoned with on the pitch."
Alison Longley speaking about her son Julian
Registered Clinical Hypnotherapist

New Westminster, BC
www.breakthrough-hypnotherapy.com 

"Thank you [...] Jon-Erik for helping me to become active and strong again. After falling off a balcony onto concrete, I became less and less active over time, and parts of my body started to hurt more. [...] Jon-Erik coaxed me out of my lethargy to intelligently redevelop my body thereby healing the minor pains, and giving me more energy and stamina. My sincerest thanks to [...] you. Keep up the good work!

...Jon-Erik gave me my life back. By this I meant the energy and ability and flexibility to do the things that I used to do, instead of being exhausted after two hours, or not wanting to do things because I had too much pain.”
Rudy S. Belgardt
Age 55
Surrey, BC

"I have quite enjoyed my time spent here. Even if my complaints showed otherwise :) I feel confident that I can continue to get stronger. You have made the difference! And I had fun...I am very happy with the improvements you've made with my mobility. You have definitely improved my quality of life. Thank you."
Tracy
ICBC sponsored client

New Westminster, BC

"Overall, I had a very good experience and felt every session was valuable. I found the exercises really helped my back pain. Often I would come in sore and leave less so. ...I feel I have benefited from this program."
Teena
ICBC sponsored client
Coquitlam, BC