jon-erik kawamoto, fitness trainer
Well, I did not blog or write as much this year as I did in 2012 a) because I spent most of my time writing my master’s thesis and b) because I started personal training full time (since being in school) in June. But I did reach a few really awesome milestones though. I passed the 100 published article mark (since starting in 2009), had my first article published on BodyBuilding.com and was also featured on Arnold Schwarzenegger’s official website with a popular article I wrote on Hybrid Density Training.

Let’s get to the top 6 articles of 2013 shall we!

1. Hybrid Density Training: THE BEST Fat Loss Workout You’re Not Doing – This was an outstanding achievement for me that I’m super proud about. My Hybrid Density Training routine is super hard and not for everyone. As a side note, the best and only way to lose fat is to have a calorie deficit. Along with eating sensibly, this high intensity workout will ramp up your calorie expenditure and help get that energy balance equation to shift in your favour.

2. 5 Reasons You’re Not Seeing Results in the Gym – Written by my good friend and colleague Chad Landers, from Push Private Fitness in California, this article went viral and was shared by every person on the planet (sort-of). Even Yahoo Sports picked it up and published it (here). This article should probably be read over and over, especially since most will be looking to get fit in 2014.

3. The One Movement Pattern Everybody Does Wrong – More of a video than an article, this post gives you a step-by-step how-to on the hip hinge. Being able to move through your hips and not your spine is crucial for long term back health, developing lower body and core strength and for optimal athletic performance….and everybody performs it wrong.

4. 5 Tips on Getting a Badass Physique – The title is self-explanatory. If you want to look great naked, follow these 5 tips. Trust me, they work!

5. Why the Word Cardio Doesn’t Make Much Sense – This article was my first appearance on BodyBuilding.com. It went viral and was well received. People love to hate on cardio and coming from a middle-distance-runner background, I felt I had to stand up for it.

6. Russian Revolution: Enter the Kettlebell – This was my last training feature in Reps magazine. Robert Kennedy Publishing closed their doors in the summer and this was the last published issue. In this article, I give you a little history on the kettlebell, workout options and also quote kettlebell greats such as Pavel, Dan John, Steve Cotter and Brett Jones.

Here’s wishing you an amazing end to 2013 and to an even more successful 2014.

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.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

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