TLSC

Excited to get going!! Dates are Aug 17, 19, 21, 24, 26, 28 at Riverside Park

What: Summer exercise camp for young athletes (Age range 9-12). Focus will primarily be on acceleration, energy system work, tempo runs, strength, and endurance.
When: 6 sessions (August 17, 19, 21, 24, 26, 28) from 10:15 - 11:15 am.
Where: Riverside Park and track.
How: Private message on IG or Facebook or email [email protected] for more details.

We have 2 levers to pull other than yanking calories down for a healthy bodyweight. The first Is how much we move (NEAT) and the second is how much muscle we carry. Constantly dieting with aggressive calorie deficits will sabotage both of them. If you’re stuck eating 900 calories and not losing weight try shifting your focus to building muscle for a long while which will give you the ability to pull those levers again.

For all those who love to exercise on their lunch break, I am starting an exciting new program running from 12:10 pm to 12:50 pm which will allow people to get to and from work and still get a great workout in! It will run 5 days a week and is first come/first serve as you can do as many or as little sessions as works for you. The workout will be circuit style training with a focus on both strength training and cardio conditioning. Message me for all the exciting details!

If you are an early riser and are looking to get your workout done before work I am offering 25% off my regular fee for the 6 am time slot. No maximum or minimum sessions, as long as it’s at 6. Feel better and get stronger and more athletic!!

Currently I have a few spots open for new clients. I can work with all levels of skill and abilities and any past injuries or conditions. Can also tailor a program to specific goals, whether it’s an athlete looking for performance, a senior looking for more mobility, or someone just looking to look and feel better. A client can work with me in my gym or I can program for them at their home or a commercial gym. DM me for more details!!

Let me preface this by saying that I’m not a Dr…although to be fair Dr Feelgood is one of my favourite Motley Crüe songs. There is some research going on now looking into the lipid energy model which hypothesizes that when you go low carb, you fast, or you lose weight and get leaner the body will sense an energy deprivation state and the liver will release fat into the bloodstream to compensate. This release of fat would then potentially raise a person’s cholesterol. One of the researchers even did an experiment where he ate a sleeve of Oreo cookies daily and it dropped his cholesterol dramatically (outperformed a statin drug). Why is this important? I believe so many people are very nutrient deficient (which is a root cause for disease) because they avoid anything that they think will raise their cholesterol (red meat, whole eggs, fatty fish, dairy), but they then miss out on so many vitamins and minerals. I do know a lot of overweight people who eat a lot of carbs that have high cholesterol so it might not apply to all populations, but the research is fascinating none the less.

I get asked all the time, what is more important for fat loss - diet or exercise? My answer - it’s complicated. The main focus of exercise should be muscle gain. Muscle utilizes about 6 calories per pound per hour, while fat only utilizes 2 calories per pound per hour. More muscle = more calories burnt. Activity is important but is quite inefficient for losing fat mass - (these are estimations and can vary greatly due to size, gender, intensity etc) - for 1 hour this is the calories burnt above what you would burn sitting on your arse - running: 700, brisk walking: 275, walking: 230, standing: 90. A few well placed bagels with cream cheese would totally wipe out any consistent calorie deficit. Then you have the constrained energy expenditure model which states we adapt over time to the exercise we do to become more efficient and burn less calories. Moral of the story - you need to control your eating in some fashion to have any hope of losing meaningful amounts of fat.