photo credit: Jim Mullowney Photography

15 years ago was the first time I got paid to say “drop and give me 20” (or something to that effect). The idiom time flies when you’re having fun couldn’t be more appropriate. 

Artist Teiko Reindorf

I was working in my last co-op work term at a fitness studio in Vancouver called Symmetrix when I got my first client. I was almost done my Kinesiology degree and wasn’t sure what I was going to do next. I did my first co-op term at a different gym in Vancouver where I signed up new members, cleaned equipment and folded towels. I worked as a brace fitter and managed the front desk at a pedorthic clinic. I also worked at a physio clinic teaching exercises prescribed by physios. 

Funny enough, at the time I graduated from SFU, I said to myself I didn’t want to “do” personal training. Fast forward 15 years and I can’t picture myself doing anything else. It’s true that I love my job but what I love more is positively changing people’s lives through fitness. With that said, to celebrate 15 years in the biz, here are 15 fitness tips that you may find useful:

1️⃣Any kind of exercise is good exercise. I used to be a snob and judge people on what type of exercise they did, but I’m long past that.💦

2️⃣Don’t be attached to any particular exercise. You don’t HAVE to squat, bench press or deadlift or do any exercise the majority of people do to have a good, effective workout.🤯

3️⃣If it hurts, stop.🛑

4️⃣Just because someone does an exercise one way, doesn’t mean you have to perform it the same way. Do what works for your body.🙌🏻

5️⃣There is no such thing as a fat loss workout. Nutrition trumps any workout you can do to lose fat.🥦

personal training gym st. john's

6️⃣Spot reduction doesn’t work, but spot enhancement does.😅

7️⃣If you want bigger arms, you have to do isolation exercises for your biceps, triceps and delts, contrary to what many coaches or articles say (compound exercises like chin ups, bench press and rows are not enough).💪🏼

8️⃣Most people cant overhead press with ideal form due to restrictions in mobility. Steep incline shoulder presses or landmine presses are a better option.👊🏼

9️⃣Training 2-3 hours a week is not enough postural correction work to improve your posture. You need to look at the other 165 hours in the week and make adjustments there.🙂

🔟Every single new client I’ve ever had said they did planks in their workouts but never did them correctly. Remember “ribs up” and “bum in” the next time you try a front plank.😃

1️⃣1️⃣Circuit training is not strength training. Boot camps and circuit training focused workouts/gyms are a great way to combine weights and cardio, but it’s a subpar method at building strength and muscle.😅

1️⃣2️⃣Hip mobility is super important if you have low back pain. Core strength and excess abdominal fat are also important factors that should be addressed.🧘🏻

1️⃣3️⃣Most people go too heavy when they exercise. Learn how to connect with the muscle better by lowering your weights when building muscle. Similar suggestion goes for building strength. Learn how to coordinate your muscles better when squatting, bench pressing or deadlifting (or doing any other compound exercise).👍🏼

1️⃣4️⃣Use internal cues (feel biceps contract to bend elbow) when building muscle and external cues (push floor away when deadlifting) when building strength.💪🏼

1️⃣5️⃣Most people have weak feet and are disconnected from feeling the ground. Your feet have muscles too, which also need to be strong. See if a minimalist-type shoe could work for you.👟

Hope you found these quick tips useful. If you want more info on training, you know where to find me and the rest of my team. 💪🏼🐲

~Jon🏋🏻‍♂️

Jon-Erik Kawamoto, MSc, CSCS, CSEP is a Strength and Conditioning Coach, Co-owner and Founder of JKConditioning. With 15 years in the industry and over 10 years as a freelance fitness writer, Jon has helped many change their lives through fitness. To inquire about coaching, workshops, presentations or writing, you can contact him through our Contact Us page. (photo credit: Jim Mullowney Photography)

I started at JKC because my colleagues that go to JKC all look and felt fit and healthy thanks to Jon and Thomas – if JKC helped them, I knew they could do the same for me! I think JKC stands out from other gyms because of their personal touch! They listen to you and help motivate and support. They always believe in my ability progress and learn new exercises. I’ve been training at JKC since January of 2019 and recommend them to anyone looking to learn how to lift weight properly, feel stronger, and improve their health.

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.

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

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 chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

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