Guide to Monitoring Speed

When i was a kid, I specialized in sport at a pretty young age. Once I began playing football, I loved the sport and often played multiple seasons per year (summer and fall). Even though I ended up playing 16 seasons in my career, one aspect of my game wasn’t properly developed until near the end of my career - that was my speed. For all the seasons I played, ...

Software Tools for Strength Coaches

When it comes to being a strength coach, the training (in person) is really only one aspect of the job. There are countless tasks and responsibilities that creep into your job profile. The difficult thing is staying sharp with all of these duties. One of the areas I've seen coaches struggle is in the software side. Between program design, data ...

I Fell in Love with Speed

In most sports, if you don't have speed, you're at a serious disadvantage. Sure you can make up for it with skill in some cases, but you're making it really hard for yourself. I haven't always put so much emphasis on speed training, but I do now.   *The picture above is from one of my athletes, Pat Norton. Pat is extremely dedicated and has goals to make the ...

What are you reading? New Year Edition

READING IS FUN-DAMENTAL.   I can still remember the old NBA commercials, repeated throughout my youth. They must have hit home because I truly believe you learn something from reading, no matter what it is. Obviously most non-fiction has information it's trying to present and fiction tries to tell a story. No matter what, you'll take away a piece of ...

Autophagy Through Fasting

What if I told you there was a way to fight disease, rebuild your immune system and improve longevity, and that it was FREE. There is, by activating Autophagy through fasting. WHAT IS AUTOPHAGY Autophagy is the process by which our body, eats or recycles itself during times of low energy. I know “eating itself” sounds bad, but it actually eats dead, diseased ...

Some Benefits of Coffee

The fact that I need to defend coffee is shocking to me. There's no other beverage that I love as much as covfefe. I'm definitely not unique in my love for the nectar of the gods, but there is a large percentage of the population that fear this elixir. There seems to be a fear out there that you can only have one coffee per day or that caffeine is the next opioid ...

You Need To Get Faster

Don't just lift weights. Get FASTER. There are two things I'm very passionate about in coaching: Speed Training and Performance Enhancement.   I know many people will say the same things, but I don't think they really act on it.  If you coach field sport athletes and you don't help them get faster, you're doing them a disservice. For some strange reason, ...

Being Overfat

There's one thing that everyone seems to be afraid to talk about, and that's being overfat. For so long, being fat has been extremely insulting and people take it very personally. In time, we've started saying things like 'big boned', 'overweight' and even obese - which somehow doesn't sound so bad. The thing is though, this is a problem. The reason this is a ...

Getting 10,000 Steps

Personally, I normally follow very simple rules when it comes to fitness and health. The gimmicks that circulate the talk shows and health magazines don't usually equate to real results.  It’s usually something unique that will pique people’s interests to sell a product; I thought 10,000 steps was one of those gimmicks. The basic rules of fitness are very ...

Using EMS for Strength Gains

Have you ever seen the commercials for the Dr Ho's muscle stimulator? For those wondering, that's essentially an Electrical Muscle Stimulator (or Myostimulator, aka EMS). It's not just for home shoppers though, there is a real case to use EMS for strength gains. What is EMS exactly? The basis is simple, instead of using the signals from our nervous system/brain to ...

The #1 Book on Weight Loss

If you've been around me much, or my online presence, you'll know that one of my biggest passions is performance enhancement and speed development. The science and practice of increasing power and speed are incredibly enjoyable to me. The increased outputs can have a great transfer to other activities, like sport. On the other hand, something that was never a ...

Sports Mastery Podcast

We're in a really exciting time period right now where mediums of communication are rapidly evolving. The blog and the podcast are two fairly new mediums which give a voice to people and ideas who would have never been heard in the traditional sphere of influence; TV, radio, newspapers, conferences, etc. This is great because I feel like every person could have ...

It’s Not Your Fault

I don’t think it’s any surprise that as a society, our health is deteriorating. The healthcare costs of reversible diseases is staggering. So many people you know, and maybe this includes you as you read this, have strayed so far from what it means to be optimal and in great health. So many of us are not in place we really need to be, and here’s the thing: ...

Fitness Challenges

The most effective training programs are well thought out, planned long-term and designed specifically for you. If you don't know that by now, then we need to work on that. We can save that for another day though, this is about fitness challenges. Today we're going to talk about a way to keep your training competitive or exciting. If you find your program is a bit ...

Training Plyometrics, Part 1

​My job as a strength coach is to help people get better. At the end of the day, it’s as simple as that. Training plyometrics is essential to that, but there's an educational hurdle that needs to be overcome. I create a plan and execute that plan for each individual athlete. In order for this to be successful, the athlete and strength coach need to be on the ...

Sugar, Stress and Longevity

The sugar "debate" is raging on heavily. Those on the low carb side are seeing links of high blood glucose to heart disease, hypertension, obesity and diabetes (those are just the obvious ones). Those on the other side are really just arguing for more plant based foods and balance, stating a potential for "moderation". Since the majority of us want to get leaner ...

Training Plyometrics, Part 2

Training Plyometrics are a complex but rewarding part of athletic development. They're complex because there a lot of nuances involved in doing them most effectively and efficiently, and the high forces involved should force you to emphasize optimal technique. However, once you put it all together and successfully implement them into your program, you can reap ...

Self-Assessment

I'm always torn when it comes to new year's resolutions; On the one hand I think it's a silly arbitrary point to decide to change., on the other it's an important step in progressing toward a goal. Those who think they're bettering themselves already look down upon the resolutioners. But why? You were that same person at one point, no matter what day on the calendar ...

Measuring Your Recovery with HRV

Train SMARTER, not HARDER! You've probably heard it, but what does it mean? One way to do it is by measuring your recovery with HRV.  The fine line within training hard is that if you pass a certain threshold of intensity and volume, it can limit your training over the next few days. We know that if you're not properly recovered, it can affect your training ...

Metabolic Flexibility

If you've read this blog at all recently you'll have noticed a lot of stuff on nutrition, Fasting and Ketosis. Yes, it's popular right now, and yes, many readers are looking for weight loss, but that's not my favourite aspect of burning fat. The biggest reason I'm so interested in those things though is for METABOLIC FLEXIBILITY.   There are two main ...

Hacking into Ketosis

Spend an hour online and you’re bound to come across a hacking tutorial. No, I don’t mean computer hacking. I mean hacking ANYTHING. Hacking usually refers to using simple tricks and tools to make something easier or more efficient. The ease of sharing information in the technological age allows us to share our hacks with one another. So here's one of my new ...

Insulin and Heart Disease

Do you still think heart disease comes from fat?? Think again. There is mounting research that suggests that insulin and heart disease are linked, so step away from the refined carbs and sugar.   I've mentioned a few other times how insulin is having a tremendous effect on your health. I don't claim to be a medical expert, but I try to research from ...

Sprint Training For Speed Development

The prime time speed event of the year has come and gone, the 100m final at the Rio 2016 Olympics. As always, it was exciting for athletes and non-athletes alike. People who don't sprint love the short term excitement and marvel at the incredible feat; the people who do sprint gawk at the technical refinement and get excited about pushing their own limits. Proper ...

Sprint Training Drills : Bounding

Sprinting is one of the purest expressions of athleticism. This is one of the reasons the 100m dash is one of the most popular Olympic events (just watch at Rio 2016). For athletes, sprinting is also a staple component of many sports; this is why sprint training is so popular and necessary. If you plan to improve your sprint speed, and you should be, you need to be ...

Breakfast Ideas for Fat Loss

Breakfast is still one of the most debated topics in nutrition. Do I eat breakfast? How much do I eat? What do I eat? These are the types of questions I get most often from clients. Today I'm going to answer that question. To be clear though, this is going to be geared to the MAJORITY of people, people who's goals are generally fat loss and better health. This should ...

Cutting Carbs, Setting Records

This guy is an absolute beast who proves that cutting carbs might be optimal for you. He combines athletic training and a low carb lifestyle to live his optimal life. His name is Dr. Shawn Baker, or @SbakerMD on Twitter. (He was also recently featured on the Joe Rogan Experience) Without further ado, here is my interview with Dr. Baker. What do you do for a ...

Own Your Mindset

This post was originally written by Razor's Edge and posted on Freelap USA. As a coach, I run into athletes who suffer mindset issues. What do I mean by mindset issues? A mindset issue occurs when an athlete has a frame of mind where everything seems wrong, unattainable, or overly difficult. They’re tired of school or work. They’re unhappy in a ...

What is Intermittent Fasting?

In health and nutrition, there are always trends that are more or less popular. One of the things that has gained popularity recently has been intermittent fasting. Fasting is by no means a new concept, many will tell you that our ancestors used to feast and famine as hunters and gatherers. In today’s society though, it has become the norm to eat and snack up to 5 ...

How to Start Burning FAT!

In North American society, we have cultural norms. Many of them we’ve known are not ideal, but yet we follow them anyway. Let’s face it, it’s easier to follow along than blaze our own trail. It’s all harmless anyway right? Maybe not. When it comes to nutrition, your health is at stake. Unfortunately for a lot of people, this has become way too real. Our ...

Deep Thoughts on Deep Squats

  The squat, it’s been called the king of all exercises, and for good reason. The squat recruits more muscles and utilizes more joints than almost any other exercise (I see you deadlift). Yet, in the fitness industry there are a number of differing opinions on, not only their merit, but how they’re properly done. For this reason, a number of new ...

The Dairy Dilemma

Dairy is _____! Fill in the blank, is dairy good or bad? This is the Dairy Dilemma. If dairy's not for you (by choice or otherwise) then this article might not be for you either.   I'm sure you've heard the debate, recently. Dairy: you're either for it or against it. In the health and fitness world, seemingly, you need to pick a ...

Analytics and Data in Sport Science

"Data, it's so hot right now. Data. "    -  Mugatu From my point of view the biggest thing today in strength and conditioning and sport science is the search for data. I fully support the idea of having good quality information to inform decisions, but it seems like data collection is becoming more than a means to an end, but the end itself. I have ...

5 Things Every Athlete NEEDS to Know About the Nervous System (CNS)

When it comes to training and athletics, one of the biggest misunderstandings comes from a lack of knowledge about the body. Most young athletes only think in terms of muscles. If my legs move me and I do lots of leg extensions, I'll get better at moving. This is a completely ignorant and misinformed train of thought. When it comes to athletics, we are trying to ...

Use MCTs to burn fat

There's something we can all take that almost nobody knows about, and it's super effective for weight management. MCTs are a phenomenal product to take for fat loss and even performance/energy! Almost anyone can use MCTs to burn fat, and I'll tell you why.                               ...

Got Strength? Why it’s more important than you think!

Whenever I hear a client say they don't want to lift heavy because they don't want to get big, I immediately slam my head against the nearest hard object. I guess that would also explain the headaches. In all honesty though, people just don't understand what strength is and what it means. STRENGTH is a mechanical attribute, the ability of the ...

Rule #1: Stick to the Plan

Succeeding in high performance sport requires many people and many things to come together. Working together as a team is paramount in order to ensure success. As a strength and conditioning coach, my job is to create the training plan that is optimal for you as the athlete. As an athlete, you have a myriad other factors you need to work on. You're putting in the ...

Muscle Confusion

I love broscience...I used to smile every time I heard something exceptionally 'unfounded by science' at Extreme Fitness back in the day. Muscle confusion is one of those great terms. It seemed so ridiculous to me then, but it didn't really bother me, because most of those bro's didn't know any real science... Then I started looking around to many strength ...

Coaches Guide to Testing

The sport science and strength and conditioning field is still in its infancy, and as such there is so much innovation going on. A lot of it is technological, which has made data collection a legitimate concern in the pursuit of elite athletic achievement. There are so many devices that are available on the market today, and so many cool ways to collect and ...

Hydration and Fascia: Why It’s Important

Let's start with an easy question. Is hydration important? You won’t find many people that disagree. I’m sure if you polled a hundred athletes, you would get consensus - of course it is. Everybody knows that it is. Yet, hydration is one of those things that everybody knows but nobody pays attention to or prioritizes. Hydration isn't one of those complicated ...

The Conundrum of Sport-Specificity…

(This article was partly motivated by the story out of the NHL combine about the top-ranked prospect being unable to complete a pull-up in testing…) This one is a doozie. There is no right answer, just multiple perspectives to consider. Sport-specificity creates an interesting dynamic for sport scientists and coaches because it can be ALL THAT MATTERS or very ...

The Smallest Worthwhile Change

There is a concept in high performance of the smallest worthwhile change. It is a concept borne out in statistics about what type of intervention is necessary to change your placing in competition. For example, the 100m dash in the Olympics. The SWC is a change necessary to affect your placing in the 100m final. It uses the typical variability in competition within ...

LTAD and Going Through Puberty

LTAD has been a huge topic for a couple of years now and there's a lot of misconceptions for parents. I see a lot of parents and coaches, who concerned about the safety of 'strength training' for their children, choose to wait until after puberty before starting athletic development. Coaches may call this the end of Training to Train and the start of Training to ...

Why Olympic Weightlifting Is Worth It!

This is a debate I've seen going for a while now between strength coaches and personal trainers. Some believe that Olympic Weightlifting (Clean and Jerk and Snatch) is a fantastic tool for developing explosive power in athletes and others believe they're unnecessary or too complicated to teach to any athletes who are not competing in Olympic lifting. If you've read ...

The Last 0.01

This post was originally written by Cory Kennedy for http://www.fitstoronto.com   I don't know if I'm crazy, or if most athletic development coaches should think like me, but I always look to track and field for answers. I know that other sports have certain components that track doesn't take into account, but track is all about developing pure athleticism ...

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Do you know HOW-TO?

  The problem we sometimes run into as strength coaches is that we’ll program in certain exercises but we don’t always get to see them carried out by our athletes. Not until I can bend space and time at least, but that’s another story. In an ideal world, we would get to see every athlete, every day. Unfortunately, we’re left programming for guys with ...

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The People Demand Answers!!! March 2013

Hey Guys, Sorry for the delay but here's some recent questions answered!! As usual, feel free to email info@razorsedgeperformance.ca or leave a comment on our facebook page if you have a question that needs to be answered!!   Paleo...Is it necessary for results?   With Crossfit taking over the world, and paleo being the ...

Parts of a Whole

This post is also written for Sports Eh! Perspective is an important thing in training, especially with young athletes. As a former football player I can attest to the draw of the huge physique. Once you start getting a bit of mass from your program, it's easy to get distracted and think that that is your primary goal - getting HYOOGE! The problem is, besides ...

Respect the Process

There's something exhilarating about setting a PR (personal record) in the gym. The feeling of conquering a lift, showing progress and putting it all together is rewarding. Those are special days. I think young new lifters don't realize how special those days are and how much they need to be respected. When I talk about setting PRs I'm referring to some of the ...

5 Tips to Get Back on Track!

There are a number of reasons people get off track over the holidays but the only fact that matters is that they do. A fair number of people get the urge to come back in to the gym through resolutions, but some don't. We need to get back! Whether you planned a trip down south, you want to take control of your health or maybe you missed your 2015 goals, either way, ...

The Combine is a Trap!

Editors Note: This post was orginally written at http://www.fitstoronto.com, but is written by Cory Kennedy, so there is no conflict reprinting it here! As someone who is in the performance enhancement industry (for sport that is…), combine season is kind of exciting. It’s like the little brother of Track and Field at the Olympics. This is a time for the best ...

Got Snatch? – An Easy Progression

When it comes to olympic lifting, the hardest part is getting direction. It looks like an awesome lift but if you try for the first time, or any time without having been coached, you could be totally lost or just horribly wrong. Even when you think you know what you're doing, you may be missing certain key steps which will show themselves once you get to a much ...

The People Demand Answers!! February 2013

The Q and A is back for more! The first question I have relates to some of my speed training clients, especially hockey players going to dry land for the first time in a long time.... My shins are absolutely killing me, how do I make shin splints go away? Shin splints occur for multiple reasons. One might have poor biomechanics, an imbalance in the lower leg or ...

Weightlifting is the Answer! Here is why…

We have spoken a number of times on this page about why weightlifting exercises (SEE Snatch, Clean, and Jerks) are awesome for developing speed and power in athletes, and thus why they should be included in many training programs. While that is still true, I am going to discuss why weightlifting is EVEN BETTER for recreational athletes, and for that matter strength ...

The People Demand Answers!! January 2013

I've decided to start a question and answer post to change things up a little bit. This will allow more different topics to be answered without necessarily getting into the depth that a full post/article would require. That being said, please feel free to email in questions, use the comment box, post on our facebook page or send us a tweet. This installment is made ...

Two Determinants of Speed

One of my big pet peeves is when I hear people talking about speed and the conversation typically starts with 'there are two ways to improve speed: stride length and stride frequency'. The thing that bothers me the most is that these aren't truly determinants, but simply characteristics. If you take an athlete out onto the track and ask them to increase their ...

Holidays, resolutions and commitments

It's that time of year again; I've already heard friends and clients tell me about how much they ate and how out of shape they got over the holidays. I'm partially sympathetic, we all have these holiday parties and commitments. The fact that I'm a trainer doesn't make me immune to this stuff, I just make fitness a priority in my life. That's the real lesson. ...

Supplements…What to Choose?

It’s a loaded question…I don’t know your goals. The supplements you take and the food you eat should obviously go hand-in-hand with the workouts you are doing to help fulfill your goals. Period. With that being said, there is a good chance that these supplements will cover most people’s goals and should therefore be included your daily routine/regimen. The ...

Olympic Lifting for a Bigger Vertical

If you don't know how important a great vertical jump is, you're either living under a rock, or I'm failing you as a coach/writer. An explosive vertical jump has carry over to nearly every sport; A vertical jump is an expression of power. The better the vertical, the better you are at putting force into the ground in an instant. There's no such thing as ...

Clean up your diet… Literally

There's nothing better than getting home from the grocery store and devouring an entire basket of those huge juicy berries.  They taste so good and they're humongous! They must've used magic or something, none of the local stuff grows like that! Guess what, it's not magic, it's not luck, it's not climate, those were grown with additives and sprays to optimize their ...

Nutrition mistakes: Bars

Being a fitness and nutrition expert, I see all the scams that many other people fall for. Just like I probably fall for buying useless extended warranties, sometimes you just believe in the hype when you don't know any better. In this case, the scam that bothers me to no end are protein bars. If you've read any articles here previously you'll know I'm a fan of ...

Lean Eating: Lunch (Pulled Chicken)

One of the first things I do when training someone is request a food log. This does two things, it gives me an idea of what you're doing right or wrong and it also opens your eyes to what you're actually eating and drinking. The truth is, no one really understands how well they eat. A standard response, which comes from almost everyone, is usually: "I eat pretty ...

Progress Update

So last time I posted, I mentioned that I was trying an aggressive approach to building up my squat to new strength levels. The truth is, I am doing it because the squat is the ultimate foundation lift for all things strength and power. Being strong doesn't guarantee you speed and power but you can't expect those things if you are weak. So i've just started my 4th ...

Building That Squat

I've decided that my squat isn't near strong enough. I need to do something about it. There is an old Russian coach who had a 'foolproof' (except the soreness and discomfort) way to build your squat by up to 100lbs in a short period of time (13 weeks to be exact). His name was Smolov, and his squat protocol is now famous in the training world. If you want to try ...

Do You Know What You Are Training?

Training can be a tricky thing. Most people will tell you it's just about effort, and for the most part that is where it starts. If you put in lots of work, good things will happen. If you don't, it becomes hard to make change. Now that we have gotten that out of the way, let's talk specifics… If you are looking to improve body composition, sometimes it doesn't ...

Challenges

Fitness is important, this website exists because of this fact. We all know it's important but we still have trouble at times; whether it be goal setting, programming, nutrition or actually getting to the gym. For me, it's been the first and last of that list. Since moving back to Ottawa, I've been very busy with two jobs and I've been coaching/speed training quite a ...

Choosing the Right Protein Powder, pt 1

As evidenced by the success of the supplement industry, protein powders are pretty popular; if you’ve been intrigued about what's out there, or you know you need more protein then this is for you! I know some of you will say that you don’t need protein powder, and that’s true, but that doesn’t mean you can’t take it. As a trainer and strength coach I ...

Coffee: The Good, the bad and the ugly

Coffee might just be the most consumed beverage on the planet. I hope it's actually water, but frankly I see more people drinking coffee than water on a day to day basis. As with anything that popular, there are differing opinions as to its value. Is it good for you? Or is it bad for you but you simply need it to wake up and/or get you through the day? Well it can ...

Becoming a Robot Part II….Improving Mobility

Yesterday we talked about how mobility restrictions can really be hurting the way you move, which in turn can hold back your performances. Today i'll share a few videos of things you can add into your dynamic warmup or interset rest periods to start enjoying the benefits of quality ...

Stop! You’re becoming a robot

Somewhere along the line things got twisted. All of a sudden, the only thing that matters is strength. I'm seeing it all the time, guys are saying:"see how much I benched?? Squatted?". Sure, strength development is important, but how did it become the be all and end all? I've written before about how important it is to learn - and become efficient at - proper ...

Lean Eating: Breakfast

Did you make a resolution to burn fat or build muscle?  Or maybe you're hardcore and have been grinding for a while.  Either way,  I might just have a tip to put you over the edge.  The secret...  Nutrition!  OK,  OK, you've heard that; you've also heard about what to eat after your workout. I'm here to fix breakfast.  So you go the gym after work and you ...

An Overlooked Aspect of Coaching in Athletic Development

In our athletic development programs we work with a lot of highly skilled athletes and just as many uncoordinated youth, hoping to one day become highly skilled athletes. No matter what level they are at, they are constantly being introduced to new movements, drills, and exercises that we feel will help them get better at their given sport. When teaching an athlete ...

Get Help in the Kitchen!

Everyone in the fitness industry laments the start of January due to the flood of people in all of the gyms and health clubs around North America. Is it because we think this is bad? Absolutely not! That's amazing...for 2 weeks of the year, everyone is acting the way they should ALL YEAR ROUND. The reason us professionals get frustrated is that by the end of January, ...

5 Tools for 2012

The holidays are over, it's time to wake up. The food coma you've been in for the last 2 weeks is starting to wear off. The guilt is piling up almost as high as the holiday calories. It's bad; you know it, I know it. The easy part? That was 2011. See what I did there? A fresh start for everyone. A new year brings new goals and new ideas. There's no better time to ...

Updates

A couple of things to share with everyone today. We are now entering Christmas party season so it's important to be doubly focused on your workouts since you are definitely going to go overboard in terms of alcohol and junk food consumption. This is more or less unavoidable. It's the holiday season, don't kid yourself. So the only defense is high-intensity workouts. ...

Setting Goals for Success

Hey Everyone, Been really busy lately so I haven't had a chance to post. Excited to say that I am done the 1st semester of my MSc in Exercise Science (Strength and Conditioning). I also had a great week for performance in my workouts, and I thought i'd share what happened because it has some good lessons for goal setting and mindset. A couple friends of mine have ...

Eating Well Is Easier Done Than Said?

Hey Everyone, Happy Friday! I know we always talk about the importance of eating well for improvements in body composition, plus an overall health profile boost, the problem though, is that most clients will say it's too hard to handle, or just not do it because of convenience. We know who you are. We can tell when you've reached the training threshold of 'big ...

The Truth About Ab Training

You've seen it written on this site and you've probably read it before; crunches will not reduce stomach fat!! It's that simple. Yet I know that many people who are going to the gym simply don't get it. The reason I know this is because I see people doing a "core day" at the gym when their goal is to lose fat. Now I have scientific proof,  so this is me saying "I ...

Building and Assessing Your Foundation

I think it's always good to be aware of what makes up the foundation of your health, movement, training, etc. Generally with health we can get into nutrition, social and emotional factors of weight, diet, training, and body image, and training factors like muscle imbalances or rest and recovery. That's a lot to get into, so I just want to focus on the physical body ...

Movember Madness

I was really happy to see how much media attention breast cancer awareness received throughout october. It really has become a pink month. I don't want to take away from breast cancer awareness, but with the coming of November it's now time for prostate cancer awareness. If you haven't noticed the sharp increase in moustaches on the bus or subway, be warned. It's ...

What do you want to see?

Hey everyone! We've been posting articles for a while now but we usually post on things we see, things we read about, or maybe something we're focusing on with our athletes. Let's change it up and post some of the things you'd like to hear about. So send us an email or comment below and give us some ideas of things you're looking for! It could be nutrition, training ...

New Things continued…

I just wanted to build on yesterday's post about the new things going on, since there is a whole lot in the air this fall! One of the things that makes me so excited about my work with FITS is that we combine our anecdotal experiences with people and athletes with the most up-to-date research in strength and conditioning, rehabilitation, nutrition, and motor ...

New Things are Happening!

It's a really exciting time for me this fall. Not only am I finishing up my first semester of a Masters of Exercise Science (Strength and Conditioning) with a great program at Edith Cowan University, but i've also joined forces with some extremely bright and talented professionals. I am happy to announce that I am working as an Athletic Development specialist at FITS ...

Carb Timing for a Leaner Body! Part 2

First off, I want to thank everyone who read Part 1, it got a huge number of readers over the first 3 days. As I mentioned, I think it's a post that is applicable to pretty much everyone so I suggest you give it a go if you haven't already. This second part should clear up some questions for some of you since everyone will have different goals in mind. If you didn't ...

Carb Timing for a Leaner Body!

This article is going to have relevance for every reader, be it athlete or not. We all want a leaner body because it makes us move more efficiently and look the way we want. The thing is, there are so many different tips out there for decreasing body fat that it's hard to tell which ones are actually worthwhile and which ones aren't. This one will touch on something ...

Miracles are meant for the movies…

I can never truly decide what people believe. I always assume that they don't believe the commercials, the tabloids, and some of the daytime talk shows. Unfortunately, I think many still do. There is no acai berry secret weight loss diet. There is no grapefruit makes-my-belly-go-away diet. Body transformation is about making the difficult decisions on a daily basis, ...

The King of Exercises

I'd love to start this off by saying how important deadlifts are for increasing strength and power, which translates directly to speed on the field, ice, and track. Here at REP that's not our style though. What is more important about deadlifting is how crucial it is for EVERYBODY to move better and restore balance to your body. It is crucial to get out of constant ...

Grip it and Rip it!

As you've probably noticed, many of the articles I write come from real world examples. Something in the gym or on the street which tells me that the public is dying for certain information. In this case, this article was sparked by some guys I saw training in the gym the other night. No, not the guy who was doing Barbell Military Press in the squat rack on a Bosu ...

Fuel Your Workout!

The supplement industry gets a lot of buzz...and why wouldn't it? Millions of athletes and recreational lifters are doing what they can everyday to get their best body and best performance. For most, there are definitely some things they could do better with their nutrition and things they could do better with their workouts. For some, the blueprint is right, but ...

Moving In

If you've been following the blog, you'll know that I just moved to Ottawa (Kyle). Since I've been here, I've had a number of projects on the go but haven't had a dedicated gym for personal training. Well, now I have one. I will now be training out of Gym-Max. You'll still get the same training through Razor's Edge Performance, only now I'll be doing it out of an ...