This is a bodyweight workout that can be done anywhere with just a bit of floor space. There are four major categories of exercises that all need to be trained for a balanced workout. They are  1. Squats 2. Upper Body Push 3. Upper Body Pull 4. Core Work   At least one exercise from  each category should be done. In this case I've done three from each. Here's a full list of the exercises.  1. Squats 2. Beat Your Boots Squats 3. Wideouts / Pop Squats 4. Pushups 5. Hindu Pushups 6. Knuckle Pushups 7. Swimming 8. Renegade Rows 9. Body Rows (Lebert Equalizers) 10. Spiderman Climb 11. Frog Crunch 12. Side Plank Raise   Click below to see the workout. https://youtu.be/Wd1OHc7yWrU And send…

In our society, many people have been trained to feel helpless. As if they have no control over things. If something is wrong with your health, take a drug. If you suffer from Depression take a drug. If your back hurts there's nothing you can do about. You're old and that's just the way it is. Or you could take a drug for it. If you're diagnosed with Diabetes take a drug. If you have High Blood Pressure, take a drug. Do any of these remedies involve taking control of your life in a a healthy way. These are all legitimate…

One of the less glamourous, but certainly essential elements of fitness, is body alignment. My first gym I trained at was Mack's Gym in Toronto which was run by Mack Miya. He was one tough SOB and was a very old school trainer. His philosophy was that you had no business handling any weight unless your alignment was spot on. So in order to teach me, he had me doing squats with a broomstick. This seemed very unusual to me at the time and I didn't understand it, but as the years went by I truly appreciated it since I've…

Never before have we had so much information about diet and exercise and never before have we had so much bullshit at the same time! Seriously when I think back over the past 30 plus years that I've been doing this stuff, I've seen the entire fitness industry change from being thought of as a weird activity for health nuts to the point where everybody, even kids, are discussing things like the Keto diet, Paleo diet, etc. You know the old expression "A little knowledge is a dangerous thing"? Well it's certainly true when it comes to nutrition.    Honestly it was…

These energies were taught to me as The Eight Energies Of Wing Chun. However, I've come to realize that they are universal to all martial arts. Understanding these energies will vastly improve your knowledge of the martial arts and how to use the various attacks and defenses. Here they are.   1. LISTENING ENERGY - This is also known as sensitivity and is an integral part of all martial arts. Once there is contact between you and your opponent, a bridge has been created. You can feel your opponent and your opponent can feel you. Listening energy is what will allow you…

With almost everyone at home now, having workouts you can do regardless of equipment is essential. Here's a workout you can do requiring only a small floor space and the will to get it done. It's a circuit workout that can be done for either 2 or 3 rounds depending on your fitness level. Don't worry about rushing through it. Just go at your own pace and do the exercises properly with correct focus. For more information about this or other health and fitness related questions, click here

We're living in very unusual times to say the least! With things being locked down, gyms closed, restaurants closed, theaters closed, travel being extremely restricted, our lives have been turned completely upside down. There is light at the end of the tunnel and I'm confident that 2021 will slowly see improvements to allow us to return to normal. But one undeniable fact is that this past year with so many people living sedentary lifestyles, has seen a lot of unhealthy weight gain. I personally know some people who've packed on 25 lbs or more this past year. Normally one's day…

Having some "Go To" strikes that you can use when needed might save your neck one day. In a self defense situation, high fancy kicks and other similar strikes are completely worthless and might even land you on the ground which is the last thing you want. There is no place for being fancy in a self defense situation. The martial art of Ving Tsun (Wing Chun) is perfect for that and can be used even if dealing with a larger and stronger adversary. In fact, it's the only martial art I know of that was developed by a woman.…

This was the first workout of my 50th year after my recent 49th birthday. It's a full body dumbbell workout that can be done either at home or at the gym. Here are the exercises along with the number of sets.   SUPERSETS (4 sets) Bench Press Bentover Row   TRISET (3 sets) Side Swings (invented by Vince Gironda) Bicep Curls Tiger Pushups   Goblet Squats (8 sets) Inchworm to Mountain Climbers (3 sets)   This was a great workout and an awesome way to start my 50th year! For more information, click here  

Don't make the mistake of neglecting the muscles on the back of your body. It may sound a bit ridiculous, but a lot of people only train what they see in the mirror. Muscles such as the chest, biceps, abdominals, and front of your legs (quads) always get all the attention. But what about the equally important muscles of the upper and lower back, hamstrings, or triceps? It's imperative to do this. Neglecting this part of your training can lead to muscular imbalances which can in turn cause pain and injury.    Inb today's video, I cover three exercises for this purpose.…

Here's a bodyweight circuit that can be done at home with minimal or zero equipment. For these exercises I used a doorway chinup bar, a pair of Lebert Equalizers, and a stability ball. However these can be modified to be done with things you have at home already. This is done for either 2 or 3 circuits and the reps are counted for this one. Timing your sets can work well sometimes, but it can encourage poor form sometimes. Therefore I generally favour counting reps over timing. Anyway here are the exercises along with the video. For more information on…

In this video I go over the fundamental concepts that you need to know in order to practice Qigong properly. Remember that in Qigong there is a Sinking or Dropping energy to everything. Also proper relaxation is important as is breathing properly through the nose (not the mouth). Take a look and see what it's all about.   For more information, click here

Here I go again with another oldie but a goodie. Today it's supersets! I have no idea why, but you don't see many people doing this any more. Supersets are awesome for a number of reasons. Before we get to them, what are supersets. It's a grouping of 2 exercises done back to back typically with minimal or no rest between. It's often done with antagonistic muscles such as chest and back, biceps and triceps, or quadriceps and hamstrings. But it can be done for the same muscle as well. One benefit of this is that it saves time. Another…

Some of you may have noticed by now that I like old school training a lot. This is very true. I was taught by old school trainers, so naturally that's what I gravitate towards. I do have an open mind and am always on the lookout for new innovations in fitness. Sometimes I see something I like, but more often than not it's the old school training that brings results!    The method I want to discuss today is the One And A Half Method. This is a method where you do one full rep followed by a half rep. It's extremely…

We all know that core training is important, but what people may or may not know is the best way to get the job done. There are three ways to train the core.  1. CORE STABILITY 2. CORE FRONTAL CONTRACTION 3. CORE ROTATION   And that's it! Just be sure to do one exercise for each of these and that will give you a complete core workout. In the video I'm doing an exercise called a Suicide Plank which is a combination of a Plank and a Pushup. That takes care of the stability part of it. A crunch would take care of the frontal contraction,…

Footwork is without question the most important element of martial arts. It's the foundation for everything you do. One expression my Boxing coach always likes saying is "You box with your legs, not your hands!". Anyway in the video I go over some basic exercises that can be used to develop the footwork. There are four drills in total.   1. Half Step Drill 2. Full Step Drill 3. Two Step Method 4. Four Corner Stepping  

Here's a full body workout using just your bodyweight. With a lot of restrictions at gyms right now and home gym equipment being hard to find, we all need simple minimal workouts like this! Here are the exercises.   Jumping Jacks Squats Pushups Peeing Dog To Donkey Kicks Spiderman Mountain Climbers Crunches Superman   Do a total of two or three circuits. Each exercise in the circuit is done back to back. After this, do the Qigong finishing exercises and closing For more information about these exercises or for personal training, click here

Lower back pain is unfortunately a problem that plagues about 80% of the population at some point. Some cases more severe than others. Our lifestyle is such that we are sitting way more than we're meant to. Human beings are naturally walking animals. We're built to walk for long distances and move without that much food compared to other animals. However our lifestyle of driving everywhere, sitting at desk jobs for work, coming home, and relaxing on the sofa for the rest of the evening does not lend itself to keeping a fit, healthy, pain-free body.   Basically most back pain is…

I love HIIT training (High Intensity Interval Training)! It can be done with just your bodyweight and the will to get it done. For this workout we have 9 exercises, each one done for 30 seconds of work followed by 15 seconds of rest, and a total of 3 rounds. It works great. The exercise are   Burpees Pushups Squats Speed Skaters Renegade Rows Mountain Climbers  Ape Crawl Bear Crawl Crab Crawl For more Information about Online or In-Home Personal Training, click here  

OK! We're now well into month 3 of the worldwide quarantine. Some things are starting to open up, but let's be honest. We're still in quarantine mode and for many people that means proper nutrition and exercise has taken a backseat! So what should we do about it? First it's important to point out the benefits of sunlight and Vitamin D on your immune system. It's warmer now so get outside and take advantage of it! Not only are there those benefits, but the transmission of Covid outdoors in the warm weather is drastically reduced. If you're unsure about what type of exercise to…