personal training st. john's

personal training st. john's
Well, it’s the beginning of 2015 and many of you probably have at least one fitness, nutrition or health related resolution you want to crush this year. I know you’ve got the best intentions, I know you’re feeling motivated, for many people that’s not the problem.

The problem is first building the awareness of what it is you are doing that specifically sabotages your health goals, making a plan to tackle those barriers, and having the courage and skills needed to see the plan through. It’s about setting yourself up for success. And I’m not talking about success for the month of January, I’m talking about success for 2015 and onward- a long-term approach that still allows you to enjoy your everyday life.

For many of you that don’t know, my wife Julia is completing a Holistic Nutrition program and will be accepting clients later this year. With over a decade of competitive running experience, a Bachelor’s of Psychology, and a Master’s of Public Health, she will be well-equipped to help you with your body composition and performance goals.

In the mean time, check out our top 6 fitness and top 6 nutrition tips for 2015.

Jon’s Top 6 Fitness Tips for 2015

 

1. Your workouts do not have to kill you

 
With the popularity of boot camps, Crossfit, and the Biggest Loser TV show, people looking to lose fat seem to think that their workout needs to beat them to a snot. I hate to break it to you, but there is no such thing as a fat loss workout, so stop killing yourself in the gym. Workouts can be designed to burn as many calories as possible, which will help you better your calories in, calories out equation for the day. Get a good sweat going and leave the gym actually feeling better than when you came in.

2. Focus on free-weight or bodyweight exercises first

 
Choose free-weight exercises over machine-based exercises. These include squats, lunges, deadlifts, pushups, chin-ups, bent over rows and overhead presses. These exercises will challenge your core muscles more than the traditional machine based exercises, which tend to have you seated most of the time. You might as well hit two birds with one stone! There is nothing wrong with machine based exercises – my only recommendation is to exhaust your free-weight exercise options first, then add in machine based exercises after.

3. Choose multi-joint exercises over uni-joint exercises first

 
Choose multi-joint exercises such as squats, lunges, deadlifts, pushups, chin-ups, bent over rows and overhead press (same list as above, I know) first before adding in isolation exercises. These include biceps curls, triceps extensions, pec flys, knee extensions, leg curls and lateral raises. Multi-joint exercises will burn more calories and help you achieve your fat loss goals sooner. You’ll also develop what the fitness industry calls functional strength, which essentially means strength that you’ll experience in the real world, outside of the gym.

4. Aim to resistance train 2-3x/week and aerobic exercise 2-3x/week

 
By combining resistance training and aerobic training into the same weekly routine, you’ll develop lean muscle mass and cardiovascular fitness, all while losing fat. As your outer layer of fat gets thinner, you’ll want muscles to show through. A common fear for some trainees is getting too muscly or too bulky. Well, there is no such thing as bulky muscle. You’re either fat with muscle underneath or thin with muscle underneath. The leaner you are (or the less fat you have) the leaner your muscles will appear. There is no such thing as a toning exercise or a toning workout. You need to build muscle, plain and simple. And that means lifting weights and getting strong.

5. Don’t sweat the small stuff

 
Missing one or two workouts is not going to make or break you. Don’t worry about it and continue the plan as normal as soon as you can. Losing fat and building muscle is more about your actions overtime rather than what you did yesterday. Look at the big picture rather than getting too caught up in the minutia.

6. Perfect your technique

 
Strength is a skill. In order to get strong (and build muscle) you need to be skillful in executing exercises effectively. If you can’t perform the exercises correctly, you will not be effective at attaining your goals plus you might hurt yourself. Learn the fundamental movement patterns that make up the multi joint exercises listed above:

  • Squat pattern
  • Lunge pattern
  • Hip Hinge (deadlift)
  • Single Leg Hinge
  • Neutral Spine
  • Horizontal Pulling and Pushing
  • Vertical Pulling and Pushing

The better your form, the more strength you’ll build and the lower your risk for injury.

Julia’s Top 6 Nutrition Tips for 2015

 
Hi everyone and Happy 2015! Nothing makes me happier than writing about something I am so passionate about- FOOD! Here’s my top 6 nutrition tips for 2015. I look forward to elaborating on these in greater depth in the near future….

Note: Julia has not completed her Holistic Nutrition program so we can’t call her a “Registered Holistic Nutritionist” just yet – these tips are coming from an elite athlete with an interest in nutrition – enjoy!

1. Contemplate

 
First, and this may seem obvious, figure out why your nutrition is not as good as you would like it to be. For example, this may involve a week in which you just eat as you would normally but you document your food intake using a food log to improve your awareness of your food intake. Do you drink too much when you get home from work? Or when you are out with friends? Are you eating too much of the wrong things because you are stressed out or sitting in front of the TV? Locking down on key habits may be your ticket to improving your health, sometimes without really changing much else. A great app that I really like for logging caloric intake (and exercise) is “My Fitness Pal”.

2. Plan for the journey

 
Are you relying on motivation and willpower to reach your goals? Well, according to weight-loss expert, Dr. Yoni Freedhoff, that’s probably not going to cut it and will only set you up for disappointment. In this obesogenic environment where, as Freedhoff says, “cheap calories are everywhere,” you’re going to need to take the time to plan your meals, grocery shop, prepare, and cook. If you can’t find time to do this, then maybe 2015 is the year you resolve to change your priorities. (See Tip #1.)

3. Know Thyself!

 
Don’t let some celebrity or fad diet tell you how to eat. Or even a governmental organization. For example, if you are not an active person, you probably don’t need 6-8 servings of grain products each day in addition to 7-10 servings of vegetables and fruits. Also, if you question the promotion of a super sugary chocolate milk beverage as an optimal post workout drink for you as an average gym-goer who is trying to reach a weightloss goal, then you are probably right.

4. Get the best nutritional bang for your buck

 
Think more, not less. Instead of eating a small serving of grains with a meal and potentially feeling hungry 30 minutes later, you can fill up on non-starchy vegetables instead. For example, you can make a pseudo-rice dish with cauliflower and other vegetables using a food processor to make it look just like rice, except you can eat more for the same amount of calories since it is so much more nutrient and fibre dense. Small changes like these add up.

5. Don’t forget about your friends!

 
A fascinating emerging area of obesity research is focusing on the importance of the gut microbiome and is finding that what you eat has profound effects on the composition of your gut bacteria, affecting not only intestinal health, but also metabolic health. Consider adding some fermented foods to your diet such as sauerkraut or kefir, taking a multistrain probiotic, and eating prebiotic fibre such as raw onions, garlic, banana, and inulin to promote the growth of these helpful little friends. Also, try not to do too much of anything to hurt these guys, like excessive alcohol consumption or antibiotic drug use.

6. Learn from your dietary mistakes and move on

 
Say you did your best all week but ran out of groceries on Thursday night and didn’t pack a proper lunch and snacks for Friday’s workday. You left work so hungry that you couldn’t wait long enough to get to the grocery store, so you swerved across two lanes of traffic to get in a drive thru line-up. Don’t be too hard on yourself. Try to make the best choice you can – most fast food joints have premade salads and chicken or just get a burger with no fries or pop. It takes time to master new meal preparation habits. Figure out where you went wrong with your meal prep and fix it for next week.

If you are interested in learning more about weight management or nutrition, here are a few of our favourite books:

  • The Diet Fix- Yoni Freedoff, MD
  • Weightloss Happens on Monday- Josh Hillis & Dan John
  • Loose it Right- James Fell

If you want to find out more about training with Jon, click HERE.

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photo credit: creepyed via photopin cc

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

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