jon-erik kawamoto personal trainer
Lately, I’ve been playing around with and incorporating a few different exercises into my workouts. I’m all about increasing the challenge and effectiveness of each exercise I do and here are 3 exercise variations I’ve been enjoying (getting killed by) lately. But please remember to not push yourself too hard, you don’t want to hurt yourself. If you do then you should consider physiotherpary for the pain, you can check out someone similar to Ealing physiotherapy that could help you if you do hurt yourself. But let’s hope that that isn’t the care. So moving on, here are three exercises that I think you should try:

Kneeling Banded Hip Thrust with Single Arm Kettlebell Press

 
The hip thrust is a great exercise to target your glutes. I was searching some fitness blogs last week and came across Mike Reinold’s double kneeling banded hip thrust video on Bret Contreras’s site. I gave it a try and really liked it. It targets the glutes like no other and serves as a great glute activation exercise.

I was doing some overhead pressing the other day and wanted to make the press more strict. When trainees fatigue, they tend to lean back excessively, dip and press with some leg drive and not activate their glutes.

So, I thought, why not combine these two exercises together. You get amazing glute activation and a challenge to the torso to remain erect while pressing a kettlebell overhead. Plus, you can’t cheat by driving with the legs.

Constant Tension Reverse Crunch

 
The reverse crunch is a great exercise to target the external obliques and “lower abs.” It’s quite difficult for most but the idea is to curl your body into a little ball while anchoring your hands on a moderately heavy dumbbell or kettlebell.

I wanted to make this exercise a little harder, so I started doing them off a slightly elevated surface. The constant tension and localized muscle fatigue was crazy. Keep the eccentric part (down phase) slow and get ready for the burn. Do not swing your legs or kick to perform the rep – use your abs!

Ultimate Sandbag Lateral Bag Drag

 
Almost two months ago I took the DVRT (Dynamic Variable Resistance Training) Level 1 and 2 certification course with Ultimate Sandbag creator, Josh Henkin. It was an awesome course and taught more than just how to lift a bag of sand. Check out my top 3 eye-openers from taking the course HERE.

Anyway, one exercise that stood out to me was the lateral bag drag. I saw this exercise before but never really tried it. To be honest, it looked too easy and didn’t give it the attention it deserved. Boy was I in for a surprise.

If done correctly, this exercise is one of the most challenging core exercises I’ve ever done…ever! The amount of scapular, core and hip stability required to do this exercise correctly is crazy. Ideally, you would slide the Ultimate Sandbag as slow as possible from one side of your body to the other. Obviously friction and the weight of the bag must be taken into account but the goal here is to minimize any body (trunk and hip) movement during the drag. Keep your elbow locked and scapulae protracted in the support arm to fully engage your scapular stabilizers.

Try this exercise for 30-45 second sets. You’ll be sweating bullets.

Well, that’s a wrap.

If you give these a go, let me know how it goes.

Also, new tri-blend American Apparel Dragon Tees (in black) are on order. To save your size, pre-order your tee on my Store Page.

Have a good weekend,

-JK

photo credit: ritavida via photopin cc

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

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