strength training for running
If I know you well enough, I know you hate doing planks (don’t worry, I do too!). I think they’re boring – BUT they are very important for building a foundational level of strength and body awareness regarding what is and isn’t neutral spine alignment.

My latest article on Men’sFitness.com outlines 8 ways you can spice up a plank (I think you’ll enjoy it.) If you have any questions, please leave them below. Let’s get started…

All right, we get it…planks are boring. Staring at the floor with the sweat dripping down your nose waiting for your timer to run down is as almost as exciting as visiting the in-laws.

If you’ve been living under a rock as of late, planks are isometric exercises used to strengthen and build endurance in the abdominals. They are typically performed either on your elbows and toes, on your side or even face up. They are normally held for time e.g. 30 to 60-seconds or performed in shorter timed-intervals with only a few seconds break e.g. 10-second holds with 2-second rest periods.

Planks are the new sit-ups for modern-day core training. People like numbers so instead of doing 300-500 sit-ups every night, they’ll form a statue-like creature on the floor next to their bed and be motionless for as long as possible. But, as with anything, we must apply the Principle of Progressive Overload to ensure continued progress. No one in their right mind wants to hold their planks longer and longer—thankfully, progressive overload can be applied by other means.

Read the rest at Men’sFitness.com HERE.

-JK

photo credit: mariachily via photopin cc

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

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 had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

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