personal training in st. john's

Here’s one of my favourite core exercises.

Not only do you get a nice hip flexor stretch (who all can benefit from!), but you also train better lumbopelvic control and synergy between the glutes and abdominals.

Here’s how to do it:

Kneel perpendicular to an adjustable cable machine with your inside knee down. Place your front foot flat on the ground and make sure to dig your big toe of your rear foot into the ground. Brace your abs and push your entire body forward until you feel a nice stretch in front of your thigh (inside leg). Squeeze your butt to lock in the position. Your front knee should only move as far as your shoe laces, so move your front foot forward if you need to.

Grab the cable attachment and hold it against your stomach. Stay tall and tight and take in a breath. Slowly exhale as you press the handle away from you. Lock your elbows and hold this pose for a few seconds. Don’t move your body and don’t lose the stretch in front of your thigh. Slowly return the handle to your stomach. Inhale again and prepare for the next repetition.

If you’re new to this, don’t choose a weight that’s too heavy. Aim to perfect the mechanics of the exercise before adding weight. Using pin 30-40 should be enough to start. Shoot for 12-15 reps per side and perform 2-3 sets.

Notice the difference in how this exercise challenges your abdominal control vs a traditional plank exercise.

There’s nothing wrong with a basic plank, but you need to add exercises that challenge your abdominals in a different manner.

Good luck!

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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!

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

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.

As Seen On: