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 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.

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

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!

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