Let’s Talk About The Warm Up; Are You Doing It Right?

typical pre run warm up

What’s a typical pre-run warm up routine for you?

For the longest time I would just walk out the door, do some leg swings – if that – and go on my way.

That was the routine!

However I know better now; the point of this pre run dynamic routine is to thoroughly warm up your running muscles and be ready to get into your run. So instead of taking 5 minutes to find yourself during the run you can warm up more efficiently and save yourself the pain of potential injury.

The more you warm up your hips, glutes and hamstrings the less stress you are putting on a cold muscle during the run.

You are essentially activating that muscle to fire properly so that your stride will benefit!

Check out the video below for a sample of my “A Day In The Life Video” series I’ve been working on. If you want, you can jump ahead to the 3:44 mark where I go through my warm up, touching on my glutes, hips, hamstrings and quads – to make sure that I am ready to go when I hit the road.

 

 

If you watched the whole thing, I hope you enjoyed the video!

Now let’s talk. Comment below about your warm up routine, or lack of and I’d love to see if I can help!

Also, don’t hesitate to reach out to me on Instagram and Twitter if you have any other run-related questions.

Justin

The Time Will Pass Anyway

I’ve had this as my email signature for years:

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”

~ Earl Nightingale

I was thinking about this quote yesterday because it was my 1 year anniversary of moving to Guadalajara Mexico. I moved here to start yet another fitness business and in 11 months since opening it’s going fantastically well!

It’s a group fitness, instructor lead, exercise program and we’ve grown to well over 200 members in our first 11 months. We’re already in talks with people wanting to invest in 2nd and 3rd locations.

However, this isn’t a story of an overnight success and a business growing incredibly fast in it’s first year. It’s actually a story 10+ years in the making.

I started as a personal trainer 11 years ago in a small gym in St. Albert, Alberta, Canada. A year later I opened CrossFit Edmonton and ran that for 4 years before moving back to Vancouver, Canada. I then started working with clients online and a year later AnthroPhysique was born. I even started a meal prep business in Vancouver called Fresh in your Fridge before moving to Mexico and starting this business, FitMix25.

The fun thing is that all of those businesses still exist today – I’ve moved on from some of them but I still feel like a proud father seeing them growing in the world.

The key though is that through my 11 years of business building I’ve failed, succeeded and learned a lot! However, since day 1 my dream has been to help more and more people live healthier lives. The physical form in which I’ve pursued that dream has changed over the years, but the dream itself is still the same.

I’ve been going after the same goal for 11 years!

Even though this example is around the growth of my businesses, the principle is fundamental to the pursuit of any goal.

The reality is time passes. There’s nothing we can do about that. The only thing we can control is what we do with our time.

If you have a goal, but do nothing to pursue it, I can guarantee your result: you WON’T reach it.

However, even though there will be setbacks, struggle, challenges, hard times and frustration, pursuing your goal is always worth it. It may take a long time to get there but so what?

The time will pass anyway.

~ Chad

10 fat loss exercises better than burpees

Exercises alone don't burn fat

A friend of mine sent me this message on Facebook the other day:

Exercises alone don't burn fat

I get messages like this all the time. People asking me about a new machine, a new program, a new study, a new diet, etc. I love it!

I love it because people are curious, want good information and I appreciate that they come to me to validate the info. They aren’t just willing to accept everything that’s on the Internet.

Anyway, my response to my friend’s was this:

1. It’s not that simple.
2. In what sense do they mean for burning fat? Something more intense? If so, then most don’t.
3. In general, some good exercises in the list (unrelated to fat burning)
4. In general, some advanced movements that I wouldn’t recommend for most people.
5. Marketing at it’s finest. People love the idea of burning fat. This will likely get many shares and a few people even try it. I doubt anybody will see long term success from it.

I’ll expand here: Continue reading “10 fat loss exercises better than burpees”

How to Find the Right Program

I’ve been coaching clients for over a decade now. I’ve worked with tons of different people, ages, body types, etc. I’ve also worked with tons of different systems, programs, and exercise regimes.

In this time I’ve noticed that most people are in the quest for the right program.

They want to find the program that will work best and will get them the results they want.

Of course! Why wouldn’t we want that? Continue reading “How to Find the Right Program”

Not seeing results? Step your game up!

Okay, this post may be a little bit of a rant…

I’ve been working in gyms and with clients for around 15 years now. Needless to say, I’ve seen a ton of people working out and putting in efforts to change their bodies.

Kinda…

I say kinda because I think there is a difference between working out and putting in the effort.

Let me explain.

You can see this in certain types of people:

The people who leave the gym looking just as good as when they came.

The people who constantly complain about their workout or how hard it is.

The people who stop with 10 seconds left in their circuit and start drinking water.

The people who leave their water bottle at home so they have to walk to the water fountain every couple of minutes.

The people take 15 seconds to transition between every 30 second station of a workout.

If you identify with any of these, please read on 😛

I would say that all of those people are working out. They’re at the gym, they’re doing something and they can even take a selfie to put on Instagram and prove it. haha

However, I wouldn’t say that they are putting in the effort.

They’ve got step 1 down and show up, which is important, but they’re lacking on step 2. Step 2 is putting in the effort to make it worth it.

To show up at the gym and just go through the motions isn’t going to get you results. I see too many of these people first complaining about their workout and then complain about their lack of results.

Unless you’re a body builder; if you rest for most of your workout, don’t own a water bottle or suffer your way through every workout then I have very simple advice for you:

Stay home!!

Seriously, you’ll enjoy life much more and there’s nothing wrong with enjoying life. Just don’t complain about your lack of fitness or that you have a body you don’t desire.

However, if you don’t like that advice then you might be ready for the tough love asvice:

It’s time to step your game up!

Stop complaining, suck it up, bring a water bottle and finish your workout as strong as possible. Just like you always get the last few drops put of your wine bottle, empty your own tank in every workout.

If you’re gonna do it, do it! If you show up, give it 100% and be proud of your efforts.

So if you’re not seeing the results you want, it’s time to step up your game.

If you feel you are giving it your 100% every time and you’re still not seeing results, message me because you’re in a whole different category! (this article doesn’t apply to you)

Chad

Vacation – a Break From Your Normal Routine

Just this past Wednesday I got back from a 1 week vacation with my sister in Puerto Vallarta. It was a great week filled with a whole lot of relaxing and not much else. The perfect vacation.

To me the idea of vacation is that it’s a break from your normal routine. You do something different and for most you take time to relax. That’s what I did!

However, it may mean some difficulty getting BACK into your normal routine.

From my week away, I realized a few things.

1 – I love activity and I get bored pretty quickly by doing nothing.

I think this is an important element because it’s something that I consider in the whole concept of a ‘lifestyle change’. It’s what I consider to be my ‘normal routine’ and it’s all about momentum and habits.

If you’re the type of person that doesn’t exercise regularly and find yourself too tired to workout after work, that is your momentum and your habit. Your normal routine. You’ve built that through repetition. It’s hard to break out of that and into a workout routine because you’re going against your flow so-to-speak.

If you’re like me, and you’ve built a lifestyle of fitness, working out regularly and making healthy food choice are your momentum and habits. A few days of shitty food and no exercise would be going against your flow. After a few days of that you want to go back to your momentum. I found that after about 3 days of sitting by the pool I was ready to get up and move. I wanted a workout!

2 – I planned to rest and not much more.

On that third day I had decided I would go to the resort gym for a workout. However, when I packed for my trip I didn’t bring and running shoes, which of course are required in the gym. I had actually packed socks for my workouts, but at the last minute I recall tossing the shoes aside and saying “I’m only going to wear flip flops this whole week”. I wasn’t able to use the gym, but because I was in a workout mindset I ended up doing a few sets of push ups and pull ups near the pool. I made due with what I had in the moment, but had I planned for workouts I’d be better set.

Vacation - A Break From Your Normal Routine
Poolside push ups

That said, I’m actually a believer in a vacation being a vacation. Not just from work or other things you do, but from workouts too. Unless your vacation is pushing 2 weeks or more, having a week off from workouts can actually be a great thing for your body’s recovery. So I usually plan for the rest and plan to NOT workout.

3 – My metabolism is pretty good at managing calories.

A lot of people complain about gaining weight while on holidays. I get it and it makes sense. Especially when you’re at an all-inclusive like I was because the food and drinks are endless.

For me, because of my lifestyle as mentioned above and therefore the metabolism I’ve created in my body, I realized how well I self regulate. I had some indulgence of food and drink in the first day and a half. After that I felt like I wasn’t as hungry and I didn’t desire drinks as much. I wasn’t being active, my caloric demand therefore wasn’t as high and by filling it with greasy and sugary foods in the first couple of days, my body slowed me down and I didn’t feel hungry.

Again, I’m sure some people may experience the opposite of this and I’m not exactly a normal case here, but I do believe that it comes from my lifestyle and habits I’ve built.

4 – How you come back from Vacation helps dictate your momentum going forward.

Even though I wanted to exercise and I was pretty good at regulating my calorie intake during the trip, I did feel pretty lazy by the end of the week.

When I got back from my vacation on Wednesday afternoon and literally went straight to work. I coached classes at my gym that evening and again the next morning. I love what I do, but I was pretty tired.

I’ll be completely honest, when I came back I was completely planning on skipping my Wednesday night workout. I had plenty of excuses for why it would be best to wait till the next morning. Thankfully I’m slightly *cough* competitive and when one of my buddy’s came in to do the same workout I was supposed to do of course I jumped in.

I felt better afterwards and it kickstarted my momentum back into my normal routine. By jumping back into things, I jumped back on the wagon and regained my momentum of fitness and activity.

I think vacations can have a momentum to them. It’s good to relax and rest and recover if that’s what you’re going for. But doing that for a week or two gets you in that mode. I found that by the end of the week I was more tired throughout the day. I think part of it was from not having the best sleeps in my hotel bed, but also because that was the momentum I built. I had an inertia of not doing anything and my body was getting used to it and adapting.

For me, that’s a whole lot different than my normal routine. The key for me was that at the end of the week I broke that momentum and got back into my usual regimen. A couple days later I still feel a little more tired than normal, but I feel myself getting back on track.

Having the break is only good if you can get back on track again afterwards.

~ Chad

All About Proprioceptors And How They Can Benefit Your Running

All About Proprioceptors

Our bodies are awesome!

Think about it!

We have sensory nerves throughout our body that send feedback to our brains about where we are in space.

These sensory nerves, called proprioceptors, tell our brain about the terrain we’re running on, as we’re running, and our body makes the appropriate adjustments.

If you want to learn more about proprioceptors and see how you can better implement them into your training – check out my latest 5 Minute Barrier;

Thanks for hanging out friends!

If you want to follow along on my journey follow me on Instagram, Twitter, Snapchat and Anchor!

-Justin

Beating The Marathon Taper: PR When It Counts

Marathon Taper Madness

The Marathon Taper — or as I like to call it Taper Madness — is a tricky concept to understand.

Complicated by symptoms of: feeling antsy, restlessness, having an overall energy surplus, being fixated on your race, day dreams about heartbreak hill, and just a general anxiety about training — ok a few of those may just be me.

It is not made any easier by the fact that not everyone will respond the same way to a traditional taper. A traditional marathon taper being cut back on the mileage starting a few weeks out from the race and then a few short and quick workouts marathon pace workouts to keep your legs fresh and race ready.

This brings me to this weeks 5 Minute Barrier; I’ll give you a few tools to beat Taper Madness and recognize if a traditional taper is right for you.

Thanks for watching and don’t forget to thumbs up that video and give me a follow on Twitter, Instagram and Snapchat if you liked this info and want more!

Justin

An Industry Built On The Learning Curve – Or At Least My Version Of It

The Learning Curve Of Fitness

Let’s start with Wikipedia:

A learning curve is a graphical representation of the increase of learning (vertical axis) with experience (horizontal axis).

The Learning Curve Of Fitness

A learning curve averaged over many trials is smooth, and can be expressed as a mathematical function.

The term learning curve is used in two main ways: where the same task is repeated in a series of trials, or where a body of knowledge is learned over time.

… the term has acquired a broader interpretation over time, and expressions such as “experience curve”, “improvement curve”, “progress curve”…

Thanks Wikipedia!

My interpretation of this learning curve is that in the early stages, or when one is a beginner at something, there is a steep increase in learning and progress. However, over time that progress reduces and eventually flattens. This flat portion can also be known as a plateau.

Now, what is the timeline in which someone reaches that plateau are we’re talking about here?

In my experience of coaching fitness, the flattening of the curve usually happens within the first 1-3 months. As in, clients can see rapid results for the first 1-3 months and then those results slow down or stop.

Whether this is in increased strength, increased endurance, increased power output, weight loss or reduced body fat percentage, the results slow down rapidly or even stop all together.

Now that the baseline knowledge is out of the way, I want to apply this to my industry: Fitness.

It is my opinion that 90+% of the services and programs that are out there are targeted and marketed directly at this learning and performance curve. They are built within the range of achieving the most success from their customers.

Where do we see this?

  • 30-day challenges
  • 8-week bootcamps
  • P90x – aka 90 day DVD program

Do a search on Intagram for Fitness Inspiration, Workout Motivation or Booty Challenge and you’ll find thousands of accounts with 6 pack abs and peach booty’s with links to their DVD or downloadable programs.

(and no, “peach booty” isn’t a typo)

You’ll also see dozens, hundreds or thousands of people who have had success on that program. However, often those numbers only represent a fraction of the people who actually followed the program. So if you see 100 success stories, it’s likely that thousands of people tried the program. If you see thousands or success stories it’s likely that hundreds of thousands tried the program.

I have no scientific data to prove this, but from my experience observing clients over the past decade, I would bet that at most 10% of the people that do a program get the results you see advertised. That leaves 90% who didn’t even make it that far!

Heck, if you’re still reading this you probably ARE one of those 90%!

My question is always: what data or percentage of success stories would we get if we expanded that out to 4 months, 6 months and 12 months after the program. How many people STILL have the success once the 4, 8 or 12 week program is done?

As I said, the programs are built to fit WITHIN the highest growth rate of the learning curve.

After the program, let’s look at:

How many people have built a habit?

How many people have created a new lifestyle?

How many people actually learned what’s next?

I don’t have exact numbers on these things either, but I’m not sure anyone does. Honestly though, it doesn’t matter.

What matters is that no matter the program, 100% of people will experience a flattening of their learning curve at some point in their progress.

100% of people will hit a plateau at some point in their training.

It’s totally unavoidable.

The thing I encourage you to think about from this article is whether or not your program, plan, system and/or training considers and addresses this fate.

Is what you’re doing ready for the inevitable plateau and are there resources available to take you past it?

Or is it designed to end before your plateau and then leave you hanging when you get there?

Deep right?!?

The good thing is that millions of people get 1-3 months of success usually within every calendar year. ( Can you say “new years resolutions” anyone?) Every year people are stepping up to the plate and taking a swing at their health and fitness goals.

The sad thing is that millions of people only get 1-3 month of success usually within ever calendar year.

They then enter a perpetual cycle of programs, challenges and bootcamps with the promise of the quick results we all desire so badly.

If I can leave you with one thought after reading this article it’s this:

The next time you consider and fitness program that lasts less than 90 days, think about your learning curve. I guarantee you that you’ll hit a flat point and plateau. Ask yourself:

How does this program address that inevitable fate and how will it take me past it?

Once you have the answer, you’ll know if it’s really worth your investment.

Thank you for getting this far and reading my article. I love feedback and interaction!

Did you like this article? Did it trigger any questions? Please comment below and let me know what you think.

Also follow me on Snapchat for more frequent ideas and insights.

Chad

Yoga For Runners – The Perfect 1-2 Punch

Yoga Can Do Wonders For Runners

If you know me, you would know that I am not the most flexible person in the world — like less flexible than this computer I am typing on — but that doesn’t mean I shy away from anything that involves flexibility.

This hasn’t always been the case though.

In college there was a time when instead of an easy day we opted for a team yoga session, you know active recovery, taking an actual easy day and working on flexibility.

I wasn’t having any of it, I had a strict mileage plan and if I couldn’t fit those miles in during practice… when was I going to get them in? I had a bad attitude about change, I needed those miles! It was tough but I didn’t make it any easier on myself and coupled with thoughts like;

“I’m just naturally inflexible”

“I stretch everyday, what do I need Yoga for?”

and the kicker, “How is skipping an easy run going to make me better?”

Thoughts of a stressed out collegiate runner… Continue reading “Yoga For Runners – The Perfect 1-2 Punch”