11 Tips to Clean up your Deadlift

Far too often I see terrible dead lift - or deadlift if your spell checker doesn't autocorrect it ;) - form in the gym and online.  Often you won't see this exercise because some local gyms won't allow it or trainees are avoiding it because a) it's hard work or b) they don't want to hurt themselves.

The deadlift primarily involves hip extension with knee extension to pull a barbell off the floor to an upright position.  It's simple when you think about it - "pick up this bar off the floor, stand straight, okay good."

The deadlift can be performed with a barbell, dumbbells, kettle bells and grocery bags - but the barbell version is the most common.  There are several versions of the deadlift as well - in this post, we'll just consider the conventional version.

I hate to use this word, but the deadlift is a very functional lift that all people of all ages can benefit from.  It teaches proper lifting mechanics and builds brute strength.  Well, it won't if you do it like this:

Fast-Track Your Fat Loss: 6 Tips to Get you Started

First off, if you celebrate Christmas, Merry Christmas!  If you don't, Happy Holidays!

I'll be quick because I have to head out to a Christmas lunch.

FAT LOSS.

Who's doesn't want this???

Some quick tips for ya to help you get started.

1.  Abs are made in the kitchen - if you want a 6-pack or skinnier arms or a smaller bum, you HAVE to attack the problem in the kitchen first.  Since there is no such thing as spot reduction, I won't even say more about it.  However, there are a few things you can try if you haven't already.  First, don't think the word diet because diets don't work.  Think eating habits or healthy food choices.  This will make it more "long term" for you.  Reduce the amount of wheat you consume.  If you want to be drastic, I would remove all the bread and pasta's from your diet.  Remove all processed foods and high-sugar-content foods.  Don't drink your calories - this applies to pop, juice and alcohol.  Sure the odd glass of wine is not going to kill you but the Pepsi might ;-)  Don't bother replacing these foods with the gluten-free alternatives - they are just as bad.

4 Tips to Help You Perform Chin Ups

This morning, my client, Phyllis amazed me and herself.

I've been training her since June 2011 and when we started, she had difficulty performing pushups on a massage table (hands on the edge of a table, feet on the floor).  Not to put her down at all, but just to give you an idea on where she started.

Well, Phyllis, is a young 62 and has decided to make fitness apart of her life.

She has been very successful over the past 6 months and has hit many milestones along the way.

This morning she hit another - she performed her 1st body weight chin up, neutral grip EVER in her life.  I'm sooo proud of her.  The look on her face after completing the repetition is why I love my job so much.

It's never too late to start, you just have to want it enough.

I've also helped other female clients achieve great upper body strength, something that women are not known for having much of compared to guys.  Check out my buddy and fellow personal trainer and massage therapist Meg Mounce performing a pull up in the picture above.  I've helped many female clients perform chin ups including my wife Julia.  I've been strength training her for the upcoming track and field season.

This was her last week - let me set the stage first.  I've been strength training her since August 2011 consistently.  She had decent upper body strength - being able to perform roughly 8 body weight chin ups.  She started doing weighted chin ups in August with 5lb.

She flicked on her Beast Mode switch for this:

Awesome Gluten-free Protein Bar Recipe

Mix into a large bowl:

-1 1/2 C ground almonds

-1/2 C psyllium seed husks

-1 C chocolate protein powder

-1 C freshly ground flax seeds

-2/3 C almond butter

-1/4 C honey

-1/4 C molasses

Running Form Drills: Easy as A, B, C

Look around at the start of your next road race: you'll see runners performing all sorts of odd-looking drills, skipping, hopping and shuffling down the street before the race begins.  What's the point?  Borrowed from the training routines of Olympic athletes, these form drills serve a variety of purposes, ranging from warming up and increasing range of motion to fine-tuning motor patterns that will help you run faster and more efficiently.


-This is an excerpt from my latest Canadian Running Magazine article (January/February 2012) called Easy as A, B, C - Improve efficiency with these form drills.

In the piece, I quote:

-Coach Wynn Gmitroski, lead coach at the National Athletics Centre in Victoria, BC

-Vancouver based distance runner Dylan Wykes

-Recently retired national 800m record holder Gary Reed

-Coach Dave Scott-Thomas, head coach of the University of Guelph and the Speed River Track and Field Club, Guelph, Ont.

Here are the videos of the drills to go along with the article:

Upper Body Finisher for more muscle/strength

Well the new year is upon us.  I know I know...let's get through the holiday season first...but it's true...you're probably already thinking about your new year's resolution. And if were a betting man, I'd bet it had something to do with your health.

Here's a great way to start the new year right - pick up the latest issue of Oxygen Magazine (on store shelves December 20th) and check out my 1st contribution.  I'm super proud to contribute to such a prestigious magazine.

My article discusses the old-school fat-burning zone (so 80's right??) and how to more effectively drive your metabolism through the roof (compared to that terrible machine called the elliptical).  Use my upper body finisher to build muscle and increase the amount of energy burned during and after your workout.

Here's a sneak peak of the article - but you'll have to wait until December 20th to see the whole workout.

Recipe for DISASTER

Had a great thread on my Facebook page on this video:

At first, I thought it was a sad attempt at a clean and jerk, but it was actually an attempt at a Strongman lift called an Axle Clean, shown here: