The Fit Life – 2019.15 – Bulletproof Shoulders

“A fit, healthy body – that is the best fashion statement”

– Jess C Scott

One of the ball-and-socket joints, the shoulder, is prone to minor muscle aches and pains because we use it so much. Shoulder problems develop from everyday wear and tear, overuse issues and of course injuries. Put your hand up if you got achy, crunchy, sore shoulders?!?!?

Do you want to OH Squat, Press, Thruster, Bench and Burpee with strong and bulletproof shoulders?!?! If so, continue reading to find out how you can build the strongest and healthiest shoulders!

At LP, in our physio program, we have seen a number of upper body issues related to the following:

  • Limited Shoulder Mobility
  • Shoulder Pain
  • Tight Traps
  • Weak Neck Muscles
  • And Weak Core Muscles causing overuse on Neck & Shoulders

Can we decrease these occurrences? Good news – yes we can!

Don’t worry! This isn’t new to anyone and LP has used our experience to develop a proven program to get you back to 100% – maybe even stronger than before! There are many movements that can help if an old injury starts to act up. Lack of strength in the surrounding muscles and limited range of motion in the shoulder are almost always the cause of shoulder pain and injury.

Follow LP’s Stretching & Strengthening Program

Build Bulletproof Shoulders that can handle anything you throw their way!

Stretching

Stretching is one of the best things to do to improve mobility and to help relieve stiffness in your shoulders. Stretching before a workout allows for blood to flow through the muscles and will loosen stiff joints. As a result, it’s easier and safer to participate in those fun (and deadly) LP workouts. If there isn’t time before a workout being sure to fit in some stretches after.

Want to reduce shoulder pain or stop it from occurring?

Get into the habit of hitting these stretches each week: (Video Below)

  • Barbell Lat Stretch (3 reps with 10 second hold)
  • Prone Y’s with mobility stick (5-10 reps)
  • Shoulder Range of Motion with mobility stick (5-10 reps each)
  • Pec Major and Minor Stretch (3 reps with 10 second hold)
  • Pec Dowel Stretch (3-5 reps each with 5 second hold)
  • Deltoid Stretch (3 reps with 10 second hold)
  • Upper Trap Stretch (3 reps with 10 second hold)

Strengthening

After completing the stretches, you’ll want to think about strengthening your shoulders. When it comes to the shoulder, there are a few exercises that have proven to be beneficial when a client is experiencing shoulder injury or weakness.

Want to reduce shoulder pain or stop it from occurring?

Do these after your stretches each week: (Video Below)

  • Quadruped T’ with resistance (5-10 reps)
  • Prone Y/T/W (5-10 reps each)
  • External Rotation with resistance (5-10 reps)

Adding these shoulder exercises to your routine will sure keep those shoulders healthy.

Check out Coach Megan’s YouTube video showcasing all of the exercises mentioned above:

Looking for a program designed specifically for you, get in touch with the LP Physio team and get hooked up! Email info@limitless-performance.ca to get started.

The Fit Life – 2019.14 – Movements You NEED in Your Program

 “A Little Fun, A Little Work, It’s All About Balance”

You get to the gym, trail, field or whatever activity you have on the agenda that day and you want to push hard. Because you push hard in everything you do – you love it. You love the feeling of learning new skills and pushing weight around. And if you can’t do something, you want to be able to do it, and soon.

Some of these exercises or movements can look very impressive but are definitely a little complicated. You are athletic though, so it shouldn’t be too long before you are crushing it. But, what if you don’t have the right strength, stability or flexibility needed for this type of movement?

What happens… No progression or dare we say…..unwanted injuries….

So how do we make sure we have the right strength, stability and flexibility to take on any exercise or activity we want?

Uni-Lateral Movements…what the heck are those you might ask?!?!

1-Arm & 1-Leg Movements that will help you build a rock solid foundation and allow you to crush your goals in all aspects of fitness, training and sports 🙂

Uni-Lateral Movements help support us in achieving a core base of strength before doing anything fancy. These are “simple” (but challenging) movements you can do to add to your base of training to make sure your body is ready to take on any exercise you want to try.

How do these movements help us achieve our Goals?

1: More Realistic to Real Life

We are forever moving our arms and legs at different times and for different actions. When we skate we push off of one leg onto the other. When we run we are balancing on one leg with each step. And even something as simple as running up the stairs has our lower body doing different movements at the same time.

2: Trains the Core

Not only does a 1-arm/leg movement work that particular muscle, it also works the core. During the movement, due to the unilateral motion, the core is engaged to keep your body balanced in that athletic position and ready to do the work.

3: Works More Muscles

Not just the prime movers get to work with these unilateral exercises. There are a number of smaller muscle groups that must engage to keep your body from rotating and failing on the rep. With the use of all these other muscles, it could help promote muscle development and growth.

4: Sets Us Up for Success

Sometimes, muscle imbalances can go unnoticed within bilateral exercises like a regular back squat or bench press. Your body has a specific way of compensating and it gets real good at it. You may feel very good at the exercise you’re doing but you could be setting yourself up for overuse injuries, movement issues and some muscles weakness in the future.

With our unilateral exercises, the body isn’t able to compensate for our weakness and we must build and work the muscles that are trying really hard to resist. In turn, building a strong body all around and setting us up for less chance for injury and more chance for success.

Unilateral Movements to Know

If you are training for sports performance, unilateral training will improve your on-field or on-court performance far more efficiently than traditional bilateral compound movements. It works more muscles, balances your strength, hits your core and spine, improves your balance and enhances your speed and agility.

Here are LP’s Top 10 Uni-Lateral Exercises:

  • DB 1 Leg Romanian Deadlift
  • DB 1 Arm Bench Press
  • DB 1 Arm Row
  • DB 1 Arm Shoulder Press
  • DB 1 Arm Snatch

  • DB or Barbell Lunges
  • DB or Barbell Step-ups
  • DB Bulgarian Squats
  • 1-Leg Glute Bridges
  • 1-Arm KB Swing

Check out the LP YouTube Channel for Exercises and Video Demonstrations of most exercises mentioned above.

Don’t let muscle imbalances, instability or uni-lateral weaknesses hold you back from performing at your best!


Download LP's 2-Week Accessory Plan to get set up for success and build a STRONG foundation.

Click here to download

The Fit Life – 2019.13 – Mastering the Pull Up

 “What seems impossible today will one day become your warmup”

The Ultimate Test of Body Weight Strength

Nothing like the feeling of elevating your entire body weight up to that bar. A bucket list exercise for most. But definitely one of the hardest to conquer.

Whether you’re going for your first strict pull up, working on improving your ability to do kipping pull ups or trying to get your first muscle up, the strict pull up is your foundation for SUCCESS.

We have seen the struggles:

  1. The big pull and that body just wont budge an inch
  2. The huge hip pop to try and use all that momentum to get up
  3. Shoulders shrugging at the top to try and pull yourself up that last bit

Yes, for sure you are putting a lot of energy and effort into it. But at the same time, not being very effective and leaving room for potential injury.

This is where the strict pull up comes in. We need it to build strength and body position to set us up for success. The pull up requires a strength program/plan and commitment to the plan.

Check out the video below for a proven 3-step program to conquer the pull up:

Step 1: Grip Strength

Step 2: Back Strength

Step 3: Form

Don’t let your strict pull up hold you back from your fitness goals.

Dig into this program for 4 weeks and master the movement.


Not an LP Member! Join the Community of 200 Strong. Only 5 Membership spots available. Start to-day with a 2-Week Blitz to see if the LP Family Inspires you!

The Fit Life – 2019.12 – Lessons From Member to Coach

 “It’s not what we do once in a while that shapes our lives. It’s what we do consistently.”

– Tony Robbins

Just less than 3 years ago, I walked into LP as a timid 22-year-old, looking for extra support as I recovered from a labral tear surgery in my hip after 4 years of NCAA hockey.

I became a member and loved the idea of clicking a single button on the app, a small act, but just enough to keep me committed to my workout. I showed up for the class, and I left, trusting I was in good hands along the way (Thanks Coach Ally 😀).

Now, 3 exciting years later, I have two years of coaching at LP under my belt; I have been through a year and a half of school, completing a diploma in Holistic Nutrition; and most recently, I have spent the last 10 months as LP’s Member Experience Coordinator getting to know many of our LP members, figuring out what drives them to become successful in the gym, and what gets them genuinely excited about the gym.

Through my journey from a member to part-time coach to full-time-fully-committed-LP’er-for-life, I learned of a few small things I would focus on that evidently shapes a successful fitness and health experience:

1. Engage with Your Gym Community

We know being a part of a community is necessary for your mental health, but as it turns out, it’s also extremely beneficial for your physical health, too.

I was clearly an introvert back then (and still am), working out at LP for almost year before making any concrete friendships or joining my first challenge. Like I said, I came, I worked out, and I left, flying under the radar for longer than I should have. Now, 3 years later, I know that truly diving into the gym community drives commitment, success and results.

It was the 2017 Frozen Four LP Challenge that got me out of my “social” comfort zone and it was the 2018 Frozen Four that redefined my commitment to my fitness after finishing a stressful 18 months of school.

With more focus at the gym and a regular routine, I learned of all the benefits of a workout buddy (shout out to Sandy!). I, too, have moments where rest days seem a whole lot more appealing than a workout (I am human), but I genuinely don’t want to let her down, so I click that simple button, enough to get me there again. (It’s give and take, because I know she needs me there to calculate her numbers, too 😜)

The ultimate fitness community includes not just one, but multiple methods to keep you accountable and multiple opportunities to push the boundaries of your comfort zone.

Does your fitness community give you opportunities to stay engaged? Check out our LP challenges/Events here!

2. Maintain “Focused Form” in Workouts

I can vividly remember struggling with a 65-lb bench press in my first year as a college athlete. Over the course of 4 years, I developed and worked to gain strength, but I can also confidently say that I am stronger and fitter now than I ever was as a Division I athlete.

Assessing and assisting members through their workouts, and working through my own provides insight on what earns the best results, and also what sabotages them.

Most critically, I encourage you to do all movements fully and properly. Forget the comparison between you and the people you think you should be stronger than, forget about trying to impress anyone, and forget about your normal “expectations.” Dial back to a beginner mindset if needed, and focus on improving yourself.

For example, push to 90 degrees on your squats if it means using slightly less weight. You’ll build better form, have the opportunity to review your technique and, shockingly, you can evidently feel yourself getting stronger. (Right, Erin?!?!? 😍)

Secondly, think critically about the muscles being used in a given movement, and be overly mindful to engage them properly. The best part? You don’t have to be a fitness expert to figure this out. If you’re doing a movement meant to strengthen your quads, but your lower back is hurting, re-consider your form. If you’re doing kipping pull-ups and your shoulder joints are taking a painful beating, re-consider your technique. If you’re tackling a complex movement, and you can’t seem to figure it out, seek out a resource….. I know a few at LP 😏

Does your fitness facility provide resources during your workouts? Meet our coaches here!

3. Create Personal Goals

This may actually come as a surprise, but I’m not a gym rat. I need other reasons to stay devoted beyond doing it “for the love of health and fitness.” I need to write down a bigger goal (or goals) to stay committed to the day-to-day, and engaged in the process.

It’s critical to create greater purpose in everyday actions. This is where I’ve seen the most success for myself, as well as in the accomplishments of our members. It’s no longer about going through the motions at the gym just to simply lose weight or just to be healthy. Instead, it becomes about committing to something greater; something that requires you to push your boundaries as you actively work towards it.

Think about what you want to achieve and what you need in order to take the first step. Chances are, you already have it – and once you begin to see improvements and results, you can use the momentum to propel forward. Maybe, just maybe, your fitness is no longer a chore, but a part of your day you actually look forward to.

As LP coaches, we aren’t here to tell you what your goals are, but instead to plant seeds about reaching for greater and then being a resource as you strive to achieve it. Your goals are for you to define, and for us to support.

Does your fitness regime include big goals that you’re motivated to work towards? Connect with us on social media to see what our LP members are up to!

4. Always Keep Learning

Regardless of where you are at in your fitness and health journey, the learning never ends. You can always gain more technique work or nutrition tips, but most importantly, keep learning about how you can apply it all to your life.

Seek out resources – websites, podcasts, books and people. Find trusted fitness professionals, nutrition professionals and health professionals (life coaches, naturopaths, massage therapists, chiropractors etc) that will support you with your goals…AND, as your network of professionals gets to know you, you have the pleasure of learning more about yourself – including specific areas of improvements to focus on as you continue becoming a better, stronger and more fulfilled version of yourself.

Does your fitness community have a network of professionals to support your goals? Check out our professionals here!


So, I’ll end it here: Take a second and ask yourself, what are you doing today that your future self will thank you for?

For me, it was walking into LP as a timid 22-year-old, just short of three years ago.


LP Members I hope you enjoyed this incredible insight from a former newbie and now LP Veteran! 

Not an LP Member! Join the Community of 200 Strong. Only 8 Membership spots available. Start to-day with a 2-Week Blitz to see if the LP Family Inspires you!

The Fit Life – 2019.11 – What Does Mobility Mean To You?

 “All human beings should be able to perform basic maintenance on themselves.”


– Kelly Starrett

Overhead Squat

You are in the gym crushing your squats, feeling good and rocking the workout. You look to your left and you see the person next to you squatting but with the weight overhead… Woah an overhead squat – man that looks nice.

Not to worry you say. I am strong and my back squat is pretty darn good. No problem. I can crush an overhead squat. So you pick up the bar, press it up overhead and start to move downward in your squat. And then all of a sudden, you get stuck… You hips lock up, your back shakes and your arms begin to bend… What the heck you think to yourself. Why can’t I do this? I should be able to do this!

Have you ever wondered why you might be able to do simple movements without much difficulty such as an overhead press or simple squat, but when trying complex movements you find that your range of motion suffers? You can squat and press but to maintain a deeper squat with your arms overhead feels impossible! You are suffering with some mobility issues, even though simple movements don’t appear to be a problem.

Our Team of Therapists at LP would love to help you better understand what Mobility is and how you can take your training to the next level.

We define mobility as being able to move freely through a range of motion. This is slightly different than flexibility in which we take into account the length of the muscles and the ability to move beyond a normal range.

When it comes to fitness – mobility is a component of fitness that is often over looked. We sometimes will focus on strength and endurance but not put too much care into mobility. Here at LP, we are highly concerned with proper mobility in an effort to minimize the potential for injury and to enable everyone to move freely through any movement they would like.

Factors That Affect Mobility

Any one of or combination of these factors can and will inhibit our mobility:

  • Past or present injury to a joint
  • Muscles crossing the joints in question
  • Muscle tone and development: over developed muscles can limit our ability to move through a proper range of motion
  • Even posture can affect mobility: when a joint is malpositioned it affects the muscles ability to perform optimally

How can our Therapy Team help you?

1. Video Assessment

First off we’ll start with an assessment, observing gait, complex movement patterns, simple movement patterns, looking for the subtle differences in mobility.

2. Recommendations and Treatment

Secondly, we’ll make recommendations on different avenues to address where we perceive the problems to be which may include soft tissue work (massage, foam rolling, Physio etc), strength, conditioning and stretching to balance tissue and improve mobility.

Here are the typical issues that we see as therapists and some recommended exercises. Keep in mind that these are not problem areas for everyone. Individual assessments will be required to determine the appropriateness.

  • Poor Shoulder Mobility

Stretching – pectorals, Latissimus Dorsi (Lats), Triceps, and the subscapular muscle

Strengthening – external rotators, lower-traps, mid traps and Rhomboids

  • Poor Hip Mobility

Stretching – Adductors, glutes, hip flexors

Strengthening – Glute Max, Hip abductors (glute med/min) Hamstrings

3. Re-Assessment

Thirdly, after a period of rehabilitation work, we recommend that you reassess to see where your progress has taken you and how you may need to adjust our overall approach.

  • Re-Assessments should occur every 30-60 days to ensure progress
  • Re-Assess all Movements above to track your overall mobility
  • Track Improvements and update focus and plan accordingly

Need a little extra help and guidance?

In addition to the strengthening and stretching aspect of rehabilitation, you will also benefit from REGULAR Massage/Physio where your therapist can assist the muscle and fascial tissue to function more efficiently and enhance the work you are doing.

We treat most of our clients on a monthly basis for maintenance. If they are struggling with a particular area of attention, then we often see them weekly or bi-weekly to speed up muscle and tissue changes and improvements.

If you are struggling with a particular exercise or type of movement and you would like some advice or input, please reach out to your Massage Therapy Team and we will be happy to speak with you. You can also send us a video of the exercise or movement concerns and we can assess where we see the issues and advise based on what we see.

You can find them on Facebook or Instagram, as well via email:

Sean Baker – seanbaker630@rogers.com
Ian McInnis – ianmhod@hotmail.com

Below are two success stories of Clients who have followed the Test, Treat, Re-Test Protocol and have seen significant lifestyle and performance improvements.

I’ll start with talking about an average joe client from my private practice, we’ll just call him Joe(not really his name). Joe is an electrician and he spends his days pulling wire and sometimes in very confined spaces and in awkward positions. Over several years of this type of work, Joe developed limitations in his mobility, so severely in fact that a simple squat to 90 degrees was impossible without feeling intense discomfort through his back and hips. This restriction made his job incredibly difficult to the point he was not wanting to work because of the discomfort he experienced. I had seen Joe for some time and we had treated soft tissue, he followed a regimented home care program and we eventually took him through an intensive structural rehabilitation program manipulating his myofascial system. By the end of the 10 wk program we had improved his mobility substantially. Joe was now able to squat almost fully without discomfort!! He returned to work with a new outlook and continues with his homecare to maintain his new mobility. Now we have to work on his strength and stability because he has gained new movement that his body is not use to.

This next story is about someone who we all know quite well! When I (Sean) first was introduced to LP, I started to work with Coach Adam. One of the issues/concerns that Coach Adam came to see me for was a lack of mobility in his arm. Adam was finding some limitations in his performance when it came to his snatch and overhead squats. To be more specific, he was having difficulty fully extending and locking out his one arm. So, Adam and I developed a plan which included regular massage treatments followed by regular stretching and focused strengthening on his part to correct the dysfunction and lack of mobility. The first assumption was that the connective tissue around the elbow was limiting his mobility, and this was our original thought because when he really concentrated and focused he could complete the movement and that’s where the tension was felt. After a couple treatments we came to realize that the limitation actually stemmed from restrictions in the front of his shoulder coming from the connection between his Pec Major muscle and his deltoid/bicep complex, this was also exacerbated by some weakness in his infraspinatus(external rotator). This was not the obvious limitation because there was no apparent limitation with active movement of the shoulder because of the accessory movements that had developed. Needless to say, as I managed to free the limitation in the front of the shoulder and Adam worked on increasing strength in his external rotation, we were able to gain full elbow extension. Just watch him perform now!!

The Fit Life – 2019.10 – It’s a Mom Thing

 “Incontinence: It’s a mid-laugh crisis” 

– sibylesque​

We have a deadly combo of Sprints, skipping and box jumps in a workout coming up.  Yikes this one is looking tough! As the Coach finishes the explanation and we divide to start conquering, we see a few women head to the ladies room to prepare for the workout. All that jumping is not going to be good they yell!  And then, as we go through the workout, a few more head out.  What are they all trying to avoid? 

Bladder leakage.

With a slight chirp at them for doing their business, they chirp back:

“You try having 3 kids and skipping… This is supposed to happen.”

Yes, this does happen but NO, you don’t have to live with it. Stress incontinence (bladder leakage) is something that can be improved or even corrected.  And we are hoping that you can help us in changing that “normal”.

Prepping your workout or leaving half way through, isn’t something you need to deal with. We can improve the function of the pelvic floor and put a smile on that face when jumping comes up in a workout.

Now let’s learn about the causes, fixes and recommendations to resolve what all of us ladies think is “normal”.

Why does this happen?

There is an increase in intra-abdominal pressure, which places pressure on your organs and pelvic floor. This extra stress can cause urinary incontinence, or bladder leakage.

CAUSES

  • Changes in hormone levels
  • Weakness or tightness in the pelvic floor or sphincter muscles

How can you help it?

A healthy, functional pelvic floor needs to have balance between tightness and relaxation. It needs to be able to contract but also needs the ability to relax.

Kegels?!? Yes and No. 🙂 Kegels were designed to strengthen the muscles of the pelvic floor. So these exercises are great for someone who needs to strengthen their pelvic floor… But what if your muscles are too strong or tight already? Should you be doing a million Kegels? That is the last thing you should be doing…

Yikes this sounds complicated – well yes, it can be.

Who can help?

Since this is a complicated subject but one that could have a huge impact on your day to day life, we recommend seeing a professional.  You will start with a proper pelvic floor assessment from a pelvic floor physiotherapist,  who can work with you to develop the right plan for you. They can direct you to tighten or release the pelvic floor and help you re-condition those muscles to work properly. They can also let you know what exercises may be good to avoid until your floor is ready to be used in that way again.

Who do we trust?

We are very lucky to have access to many great professionals and resources in our community! We have had tremendous success with the clients that have worked with these professionals and we are excited to help all of you resolve the issues you may have. 

A Body In Motion – Pelvic Floor Physiotherapist

Sara Bogdon – Pelvic Floor Physiotherapist

Camie Gedja – Pilates Instructor (@bluebirdpilates)

PS: If you are looking for an amazing “Workout Resource” for expecting moms and post natal moms please check this out!

CLICK HERE for exercise modifications, things to avoid, misconceptions and great tips and tricks to have a successful pregnancy and recovery!

The Fit Life – 2019.9 – Fuelling for Performance

 “Food is Fuel. You wouldn’t put cheap, dirty fuel in a Ferrari would you?”

– Unknown

These two cars have the same basic parts, have the fundamentals of daily needs and will both get you from A to B. BUT they are so very different in their performance. The bigger and better the engine, the faster and more efficient you will get there.

Our bodies are like cars – we need a good engine and we need efficient fuel to perform at our best. When we are pushing our bodies outside of regular day to day fundamentals, we need the big engine and we need the right fuel. If not, our performance will suffer…

When going for a workout, are you fuelling your engine properly? Are you giving your body a chance to perform? We need to make sure we have energy to do what we want and to keep that muscle from deteriorating.

The two biggest factors when it comes to performance fuel are:

  1. Type of Fuel
  2. Timing of Fuel

Type of Fuel

Getting the right type of fuel is important to your results. And Alcohol is a serious no-no. It impairs muscle growth, fat loss, performance and recovery… So, the less, the better!

Best Protein Sources
1. Egg Whites5. Fish
2. 90% or Leaner Beef /
Pork / Steak
6. Seafood
3. 90% or Leaner Turkey7. Cottage Cheese /
Greek Yogurt
4. Chicken Breast8. Vegetarian Options

Protein

Protein is the most important type of fuel. It builds muscle and saves it. We shoot for around .8 – 1g per pound of body weight per day. More protein than that, is not better., so don’t go overboard. Animal sources are technically the best source for results but vegetarian options can do the trick!

Healthy CarbsWorkout Carbs
Sweet PotatoDextrose
FruitFruit Juice
Brown RiceCoconut Water
Oatmeal
Whole Wheat Pasta
Whole Grain Bread

Carbs

The second most important, is carbohydrates. Carbs fuel and replenish hard workouts and help to signal your cells to use your protein intake to grow muscle. Our intake for this food varies depending on our workout intensity and time of workout and can range from .5g – 2g per pound of body weight.

Intake is based off of workout intensity (Light, Moderate, Hard):

  1. Non Training less than .5g per lb
  2. Light Workouts 1g per lb
  3. Moderate-Hard Workouts 1.-2g per lb
Healthy Fats
Nuts
Natural Nut Butters
Avocado Oil
Coconut Oil
Avocado

Fats

Fats are needed for our basic survival. They are essential for proper hormone function and essential body functions. But above the minimum intake (10% of diet), they don’t offer much more benefit to any body composition goal or performance.

Fat intake should be mostly monounsaturated (in the form of healthy sources like nuts, nut butters and healthy oils like olive oil) and stay away from the others. If you are needing extra calories, these types of fats are an easy and usually tasty way to get them. Yum!

Timing of Fuel

Timing of your fuel is not quite as important as type of fuel, but still worth doing for optimal performance. Nutrient Timing can be split into a question about how many meals per day should be consumed, and also if those meals should be timed in any special way around your training, activity, and rest?

Protein

Our muscles are always growing and expanding ALL day so therefore we need a constant supply of amino acids. If no amino acids are available to use, our body will take from our current muscle and deplete them…

What meal frequency allows for continual supply of amino acids?

Protein Timing for Best Results
Separated relatively even throughout the day (3-4 hours apart)
Eat upon waking
Split amongst several meals throughout the day (4-7 meals)
Consume some one hour prior to bedtime (slower digesting protein)

Depends on…

  1. Protein Type
  2. Meal Size
  3. Fat and Fibre Content

For example, consuming a whey protein shake of 25g can mean total digestion within the hour. Consuming that same shake with 1000 calories of ice cream can allow that whey protein to contribute amino acids to the blood for hours to come. Even more protein itself (an 8oz steak vs. a 4oz steak) can delay absorption times.

Both fat and fiber can delay and prolong the digestion of proteins to a considerable extent. For example, a large, fatty steak can take as long to digest as a casein source (longer than 7 hours).

Carbs

Carbohydrates fuel and replenish tough workouts. There are five distinct windows to consider when determining when to eat your carbs

  1. Pre-Training
  2. During-Training
  3. Post-Training
  4. Post-Post Training
  5. All other times

Eating most daily carbs pre, during, and post workout will give you an advantage and will give your body what it needs to perform. Take a peek at the table above and only consume “Workout Carbs” in your During Training timeframe.

Fats

Slow Digestion… This means we should stay away from consuming them in the meal before training, during training and post training.

So there are your two nutrition basics for fuelling performance. Don’t make it too complicated. 🙂 Make sure you are eating enough and time your meals around your workouts. Follow this guideline and improve your performance.

Not sure what to eat.

Download LP’s Approved Food Choices

See what GOOD FOOD can do for you.

The Fit Life – 2019.8 – Squat Foundation

 “Your foundation is always going to be your strength”

– Dr Hatfield

In our pursuit of being the strongest and fittest athlete forever and ever, we are constantly battling against desk jobs, sitting in our cars, and day-to-day life. Making it more important than ever to SQUAT, SQUAT, SQUAT every damn day to make sure your body is performing at it’s best!

SQUATS – they might be the King/Queen of all exercises. They develop lower body strength and promote a stronger core. And the best part, there are so many variations of the squat, you will never get bored!

But, squats are not the easiest to perform correctly or to gain the full range of motion. To get the full benefit of the exercise, you need to know how to DO THEM RIGHT. This means, building the fundamentals.

Fundamentals of each variation are built with low volume and low weight. Once the foundation has been built, we can then start to build.

  1. Air Squat
  2. Goblet Squat
  3. Barbell Squat

The Air Squat

The Air Squat is the first order of business. This movement needs to be perfected before all others. This squat is done with no weight and just your body. It may be a beginners exercise, but we can ramp it up with volume when we’re ready to make it more challenging.

The Goblet Squat

Once we have mastered the Air Squat, we can start to challenge ourselves by adding some weight. With the Goblet Squat, the weight can be added in terms of a dumbbell, kettlebell, medicine ball or anything you can hold in front of you.

The cool part about this exercise is that it doesn’t just work your lower body. Your upper body needs to do some work too in order to keep that weight up and in good position! This full body move should be a go to!

The Barbell Squat

This is a BIG move with BIG results, but before you start throwing on the weight, make sure you are ready.

Legs, Core, Upper Body – your full body will be tested. The Barbell Squat works all the major muscle groups in the lower body while strengthening your joints, ligaments and tendons around your knees and hips. AND burns a heck of a lot of calories when doing it.

Master the Air Squat then the Goblet Squat and then put your body to the test with the Barbell Squat. Your body will thank you.

Your inner Athlete is calling.

Your playing days might be over.

But we know feeling good, looking good and being a high performer are important to you!

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The Fit Life – 2019.7 – 3 Tips for Athlete Development Success

 “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing. “

– Pele

A message to our Future Stars! We all know that playing sports as a kid is so incredibly beneficial to our development as a person. It helps us develop team work and work ethic, it helps us cope with adversity and conflict and teaches us commitment and sacrifice!

BUT the questions we all wish we had answered as young stars were:

  • How do I become the best athlete possible?
  • Keep my body healthy and strong?
  • Plus continue to love the process of training, practicing and playing as I grow and develop?

Ok, maybe just the first question, but parents wonder all the others no doubt.

At LP, we have met many great athletes over our years as players and now as coaches and we have followed these athletes throughout their journeys and have documented their keys to success in detail along the way! Today we are going to share with you our insight that we use and trust with our future stars. We have broken them down into three simple categories:

Stay Motivated & Inspired

We all know athletes that burn out by the age of 15, lose their love for their sport and sometimes fall into the social temptations of his/her teenage years!

  • LP’s most successful athletes LOVE the game! They love training, practices and games! They understand the importance of all components.
  • LP’s most successful athletes have long-term dreams, goals and vision that keeps them focused year after year! Without goals and a plan it is easy to lose focus.
  • LP’s most successful athletes are great students, teammates and are very coachable. They seek feedback and respond well to constructive criticism because they know it will make them better.

Performance, Health & Strength

Injuries can get in the way of your success. Some injuries are unavoidable but way too often we see over-use injuries and nagging injuries that slow an athlete down.

  • As a young athlete it is important to play a variety of sports. We encourage athletes to play multiple sports up until high-school. Playing multiple sports keeps the love for sports at a high and it keeps the athlete’s body versatile and resilient to injury and over-training.
  • As an athlete’s body is growing and changing, it is crucial to include strength and conditioning training into their routine. Training keeps muscle balance, improves flexibility and boosts performance through power and strength.
    • In-Season – 1-2 Strength & Conditioning Sessions
    • Off-Season – 3-5 Strength & Conditioning Sessions
    • Multi-Sport counts as a “Training” Session until athletes are focused on only one sport

Prioritize Recovery & Nutrition

Way too many athletes get sick at the worst time of the season, lose weight and strength in-season and inevitably their performance suffers as a result. This can all be prevented!

  • Sleep! 8 hours is not enough for an athlete! To perform at your best, you need to average 10 hours of sleep. This may not be possible every day, but you can make up for it with naps and extra sleep on off days.
  • Recovery! Massage, Stretching, Foam Rolling, Injury Prevention (PRE-Hab).
    • Stretching and Foam Rolling can be done everyday immediately following training, practices or games to maintain muscle and joint health.
    • Massage on a bi-weekly or monthly basis is crucial to prevent muscle and joint stiffness, which reduces performance and leads to injury.
    • Injury Prevention (PRE-Hab) is a new area of focus for athletes which is a form of physiotherapy that includes stretching of overused muscle groups and strengthening of underused muscle groups to maintain health and performance long-term.

If you want to be the best athlete you can possibly be, join the community of LP Athletes in 2019 and take your game to the NEXT LEVEL! Check out what LP Athlete’s believe it takes to get to the NEXT LEVEL.

Adam Dauda – Colgate University,NCAA Div. I

  1. Take Risks – Make the right choice for your career, not the easy one.
  2. Keep Grinding – You will have setbacks & stumbles. Focus on the process, not the outcome.
  3. Always Stay Hungry – Don’t get comfortable. Always strive to move forward & get better.

Mitch Atkins – Elmira College, NCAA Div. III

  1. Set Goals – Short & long-term. Create a step-by-step plan. Adjust plan as you go. Plans keep you on track.
  2. Eat, Sleep, Train – Establish and create routines. Over time those routines will become habits.
  3. You are your own Brand – Coaches & scouts recruit good hockey players and good people.

Andrew McIntyre – St. Lawrence Univ, NCAA Div. I

  1. Play for YOU – It’s not about the scouts. Focus on team first. Only thing you can control is your own play.
  2. Play YOUR Game – Identify what you are best at and focus on only that.
  3. Take your TIME – Don’t get caught up in the “dream”.  Focus on the process. Not the outcome.

Luke Bignell – Barrie Colts,OHL

  1. Work Ethic – When coaches and scouts are watching & when they aren’t watching.
  2. Goal Setting – Set Goals & find a Motivator to keep you focused on your goals.
  3. Sacrifice – If you want to be successful you need to be willing to make sacrifices in your life.

Stay tuned for Spring and Summer Athlete Training Program details.

For now, keep performing at your best with LP’s Recovery Team.

The Fit Life – 2019.6 – Morning After…

 “The ordinary wait for the energy to do the work. The extraordinary do the work to get the energy. “

– Robin Sharma

Feeling a little tense in the morning after an LP workout? Little slow getting out of bed, not only because of this cold weather but because you’re starting to feel that last rep.

The main causes of lower back stiffness we see are:

  • Tight glutes
  • Tight hamstrings
  • Limited rotation (internal/external)

Incorporating some stretches in your morning routine will help getting out of bed somewhat easier. Here are three simple stretches that can be done before leaving your bed to help that morning after back stiffness.

Knee To Chest (hamstrings)

Knee To Chest Stretch

First stretch to warm up the lower back, just as the name suggests you are bringing your knee to your chest. This is done lying down on your back.

  • Hold for 5-10 sec
  • Repeat 5 times each side
  • Can have the leg that is not working bent instead of straight (more comfortable on low back)

Knee To Opposite Shoulder (glutes)

Second stretch is bringing your knee to the opposite shoulder, same idea as the knee to chest. This is done lying down on your back.

  • Hold for 5-10 sec
  • Repeat 5 times each side

Windshield Wipers (rotation)

Third and final stretch is knee rolling. This is done lying down on your back with both knees bent. You are then moving both knees from the center to one side far as they can go without lifting your hips off the bed, back to the middle and then the other side. 

  •  Hold 5 seconds at the bottom of each side
  • Repeat 5 times per side

Hopefully these three stretches will wake up your lower back and make it less of a struggle to leave your warm, comfy bed.

And if things are still seeming to be a bit stiff or tight, I may see you on Thursday night for phsyio for an assessment and help you get back to 100%!

Coach Megan

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The Fit Life – 2019.5 – KB Strong

 “I am not interested in how heavy, how quickly, or how many times you can do something poorly”
– StrongFirst

I wasn’t always a huge fan of the Kettlebell. I mean I didn’t mind swinging it around to get the heart rate up but I didn’t really see the translation into performance! UNTIL, I took the Strong First Workshop, WOW, was I blown away about the mechanics, technique and performance potential involved in the world of KB Training.

Kettlebell

If you consider yourself an Athlete and want to improve your movement, performance, strength, power, mobility, then you must get the KB in your hands!

At LP we love the Barbell, Dumbbell, Kettlebell and all the Strength Training toys. There is no right or wrong tool to get stronger or improve your performance. The good news, you can do them all and incorporate all movements into your training regime. AND get the results you’re looking for. 💪The “bad” news, you need to put in the work to do so. But, we would call that the good news and fun part too! 😝

Below, we are going to talk about the Kettlebell: why we love them, help on form and some great complexes for you to try! Only read and watch if you want to unlock some serious performance 👊

Why the KB (Kettlebell)

  • Improve functional strength
  • Can train across body planes
  • Develop full body awareness
  • Adds a little cardio spice
  • Improves flexibility
  • F U N!
  • Equipment is portable

KB Warm-Up

We all know that a warm-up before exercise is super important to get the body primed up for what we are about to put it through. 😀 This isn’t any different with the KB.

Always start with a dynamic warmup to get the blood flowing. We are then going to warm up the hips, back and hamstrings to get us primed and ready to perform.

Complete the following:

  • 10 reps each, 3 rounds

KB Set Up & Cues

Master the fundamentals by perfecting your set up and all the components in many KB movements.

(set up, swing, press, etc.)

  • All reps completed with total body tension to get the most out of the movement and improve your performance

KB Complexes

Now that you have mastered the basics, let’s take your KB training to the next level with these complexes that incorporate multiple movements into each set.

Incorporate these compound and complex movements at the beginning of your workouts to ensure power and explosiveness throughout the movement. This will produce optimum results.

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The Fit Life – 2019.4 – Getting Around the Grocery Store

 “I believe the most important and the most powerful tool you have to change your health and the world is your fork”
– Dr. Mark Hyman

I have to say, the grocery stores do try and start us off on the right foot. Think about it… Think about the grocery store you go into (ok not Costco) and think about the first section you walk through. The PRODUCE section. Wow, they actually want us to eat real food. Maybe their #1 value is in the right place but then they need to think about making money and things get dicey after the produce isle… All because of the “food industry“.

The food industry over the last few decades has really shaped our perception of food and our bad nutritional habits from marketing, to labeling, to price point. But there is some good news coming on. Things are starting to shift. At least we think and hope so! We seem to be caring more about the source of food, realizing our well-being nutritional needs and sneaking in vegetables any way we can.

But until the shift to food being all about nutrition, longevity and performance, we need to be careful with our shopping and wise with our choices. The current “food industry” will try it’s best to keep us buying the most cost effective version of whatever food they can “make”.

The good news – we are here to help. Coach Morgan, RHN is going to take you on a trip around the grocery store and help you navigate so you can be well prepared for your next shop.

Grocery Necessities

Fresh Produce

Make this your first stop and fill your cart with fresh, whole and nutrient dense foods:

  • 3 greens
  • 7 total fruits + vegetables
  • Increase awareness of location of origin

 

Refrigerated

Shop the perimeter of the store to get your animal proteins (meats, poultry, fish, eggs, greek yogurt, organic butter), plant proteins (non-GMO tofu, tempeh), unsweetened dairy alternatives (almond milk, yogurt) and raw, unpasteurized fermented goods (kombucha, kimchi, sauerkraut).

  • Increase awareness of the sourcing of any animal products (organic is best) and the ingredients in alternative products

 

Bulk & Dry Goods

Enter these aisles for whole foods or items made up of whole, simple ingredients like:

  • grains (brown rice, quinoa, oats etc)
  • pulses (lentils, beans etc)
  • nuts and seeds (almonds, flax, hemp chia, walnuts etc)
  • sweeteners (raw local honey, local maple syrup)
  • pure herbs and spices
  • beverages (teas, fair trade coffee)
  • simple ingredient snacks (rice cakes, rice crackers, puffed quinoa etc)
  • whole grain breads (sourdough, sprouted)

 

Cans, Jars & Condiments

Replenish your fridge and cupboards with oils (olive, coconut, avocado) , vinegars (apple cider, balsamic, red wine), staple canned items (beans, chickpeas), quality condiments (coconut aminos, hot sauce, mustard, salsa) and natural nut + seed butters.

  • For all other items, check to ensure a clean ingredient list

 


Ingredient Lists

Why It’s Important

The food we eat is information to our body on a cellular level that can, over time, affect our microbiome and physiological functions. Our choices are ultimately a choice towards vibrant health or suboptimal living and disease.

How to Read

Ingredients are listed in order by quantity (weight), meaning first items make up the bulk of the food. Without getting sucked into the claims, read the ingredients first to give insight on the quality of the product.

  • Look for items with less than 6 recognizable ingredients
  • A lengthy list is a sign of harmful artificial preservatives to make a product more shelf stable

 

Misleading Claims

The front of a packaged good is the manufacturer’s version of billboard marketing. Claims are often buzzwords that follow the current trends (ex. “low-fat” to “healthy fats”, or “high fibre”).

 

What to Avoid

  • Vegetable oils: corn, soybean, vegetable, canola, safflower, sunflower 
  • Synthetic trans fats: margarine, shortening
  • “Enriched” white flour & rice
  • Artificial flavours, colours & sweeteners (aspartame, sucralose)
  • Monosodium glutamate (MSG)
  • Sodium nitrates & nitrites
  • Sodium or potassium benzoate

 

Foundational Principles

  1. Read the back first
  2. Stick to items with less than 6 ingredients
  3. Look for ingredients you know and can pronounce
  4. Think critically about the length of processing and shelf life
  5. Be content with your decisions
 

Happy Shopping and Eating! 

Looking for a little more information or would like this information in an easy to use document.

Download Morgan’s cheat sheet today.