The Exercise Lab

Every young athlete wants to know the secret to getting better.

So we asked four hockey players one simple question: What advice would you give a younger athlete?

Different players. Different experiences. But one thing is clear: success isn’t an accident.

Listen closely. Their advice might change the way you approach your game. 🏒

Most athletes don’t have a protein problem.

They have a carbohydrate problem.

If you’re trying to gain muscle, get stronger, recover faster, and perform at a higher level, carbohydrates need to be a staple at every meal.

An easy way to build your plate:

🍞 Breakfast:
Bagels, toast, oats, cereal, fruit, granola

🥔 Lunch:
Rice, potatoes, wraps, pasta, bread

🍚 Dinner:
Rice, potatoes, pasta, quinoa, bread

🍌 Around training:
Fruit, bagels, pretzels, granola bars, cereal

Too many athletes are eating plenty of protein but not enough total fuel to support growth and performance.

If your goal this off-season is to add quality muscle and get the most out of your training, don’t forget the carbs.

The athletes who grow the most are usually the athletes who fuel the best.

Inspired by the 2026 HYROX World Championships this past weekend, we figured we’d share a few highlights from our own crew taking on HYROX Ottawa!

For some of our trainers, this was their first HYROX experience. For others, it was another opportunity to challenge themselves, push their limits, and see what they’re capable of.

One of the best parts of being surrounded by great people is having teammates who push you to become a better version of yourself every day.

At The Exercise Lab, we all became trainers because we love movement, competition, and challenging ourselves. Events like HYROX are a great reminder that growth happens when you’re willing to get uncomfortable.

Practice what you preach. Lead by example. Keep showing up.

Maybe we’ll see a few of these faces at the World Championships one day. 👊

Speed isn’t just sprinting.

To become a faster athlete, you need to develop all 6 pillars of athletic speed:
✔️ Running Mechanics
✔️ Acceleration & Deceleration
✔️ Top Speed
✔️ Change of Direction
✔️ Multi-Directional Movement
✔️ Sport-Specific Performance

That’s why we test first. Because every athlete has different strengths, weaknesses, and opportunities to improve.

Want to find out what’s holding your speed back? Send us a message to book your athletic performance assessment.

The lap pad on a lat pulldown isn’t cheating.

It’s there to hold you in position so you can train your lats effectively, not fight to stay in the seat.

The bigger lesson?

Not everything you see on Instagram is good training advice. Be selective about who you listen to.

See a training video online and not sure if it’s legit? Send it to us. We’ll break it down and give you the real answer.

Want to put on muscle this summer without losing your speed?🔥

Stop training like a body builder.

Too many athletes spend their off-season chasing size and strength while neglecting speed, explosiveness, and athletic movement.

Our athletes do all of it.

They get stronger, faster, more explosive, and more prepared for their sport.

Because the goal isn’t just gaining weight.

It’s becoming a better athlete

Most athletes see summer as a break.

The best athletes see it as an opportunity.

Three months of consistent training can completely change next season.

Don’t wait and wish you started sooner.

📩 DM us to learn more about our Summer Athlete Development Programs.