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…

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…

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 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

One of my favourite methods of fitness training is by using Fitness Challenges. I mean everyone loves a challenge, right?! There are a number of ways to do it, but to me the best way is to use either reps or distance. If you're using reps, then pick a number like 300, 400, or 500. Then pick some exercises and an appropriate number of reps so they'll add up to the total number.    For distance, take something like a football field or perhaps a large parking lot. Cover the distance with various drills. They could be anything. My martial arts teacher…

Posture is definitely one of the most overlooked things in fitness, yet it's also one of the most important elements. Without proper posture you open yourself up to all sorts of injuries, muscular imbalances, neck tension, and a whole ton of other issues. In this video, I explain proper posture during exercise. Keep in mind that mirrors, although they can be useful on certain exercises, can be disastrous for others.   For more information about this or for in-home or online personal training, click here

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  

We're living in a very chaotic time right now. In December , nobody knew what the Coronavirus was and now it's all over the news in what seems reminiscent of the Spanish Flu of the early 20th Century. We will get through this with positivity, social distancing, and being careful and responsible. In the meantime however, managing stress is super important. And one of the best ways I know of is through Qigong Meditation. I've practiced it for many years now and it's really helped me at particularly stressful points in my life.   There are many ways of practicing this. It…

Almost everyone has hard of reflexology. But what you may not know is just how simple it is to incorporate into your daily life with simple techniques that can be done anywhere. First, what exactly is reflexology? It's all about the various pressure points of the body. Applying pressure to the hands, feet, and ears in the correct way can relax your body, relieve pain, and relieve stress.   For this post, we'll focus on the hands since your hands are always right there out in the open and can easily be done anywhere. Even if you're on a subway or a…

One thing I've seen a lot in the fitness industry is trainers giving everyone the same workout regardless of their goals and needs. For the most part, this is a bodybuilding style split routine. You know the ones I'm talking about. The programs where you train different muscles on different days. You may have an upper body day and a lower body day, or you may do your chest and back one day, legs and abs, one day, arms and shoulders one day, etc. And depending on your goals, that may be the right program for you. Or it might not…

A question I get asked sometimes is whether or not I feel the time and effort invested in fitness is worth the sacrifice. It's true that I do spend a great deal of time working out, researching, pondering, etc. As a result, I'm not able to spend as much time doing other things such as watching tv shows, gaming, and other similar activities. I'm very selective about which shows I watch as I only have limited time. I do however make time for playing music, spending time with my family, art, and some other interests. But nonetheless, there are things…

No matter what activity you engage in, footwork is buy far the most important thing. In today's video, I demonstrate some martial arts footwork and body connection drills, but they can be applied to any activity. Remember that without good footwork and strong legs, it is very similar to a car with a pitiful engine. It may look fantastic, but if the engine is useless you won't be going very far or fast.   In the video I go over a few exercises. The first two are Qigong exercises taken from the Bagua system of Chinese martial arts. The third is a…

Nowadays we hear a lot about pre-workout drinks. People like the idea of getting an energy boost before a workout. Unfortunately there are also some ingredients in these drinks that may not be the best for your health. In addition, many of their supposed benefits are not backed by research. Also, why would you want to resort to stimulants or other questionable supplements when natural approaches can get the job done safely?   Dried fruits (or regular) have been used for centuries for an energy boost and a source of quick fuel. They are probably the richest natural foods on earth in…

With 70 to 80% of the adult population suffering from lower back pain, it's essential to learn how to exercise properly to train it. It isn't as hard as you might think, but what it does require is consistency. I had the pleasure recently to meet up with Ian Edmondson who is a personal trainer from Ottawa, Ontario. He is also and Active Aging Specialist dealing with many clients with lower back pain. He himself is no stranger to it since he's had several severe care accidents.    Anyway the exercises he demonstrated today were: 1. The Angry Child 2. The Sphinx 3. The Cobra 4.…

There are many misconceptions about self defense. What it is and what it is not. But most of it boils down to what your goals are. Similar to fitness goals, if you don't have a clear idea of what you're trying to achieve, there's no way you can possibly know how to get there.   First, let's get something straight. Your goal is not to win a fight! Your goal is to survive and get home in one piece. If it's possible to do it peacefully, do it! Getting into a street altercation never ends well. Even if you win the fight,…

One of the older workouts from the golden age of bodybuilding was the "I Go, You Go" workout. It's as simple as it sounds, but it certainly isn't easy. It is a more advanced program so I'd recommend that you have at least 6 months or so before trying it out. A good trainer can of course evaluate your fitness level and determine if it's appropriate for you.   You'll need a trainer or a training partner for this one. One person does 10 reps of an exercise. Then the second person does 10 reps. Then the first person goes again and…

Steve Reeves was so many things in life. He was a champion bodybuilder, a world renowned actor (known especially from the Hercules films), the inventor of Power Walking, a rancher, And an excellent cook with a solid understanding of nutrition. He was never a fanatic when it came to his food choices and he never followed any of the extreme practices such as cutting out entire macronutrients from your diet!   Instead he ate REAL food! Good, wholesome, tasty, and nutritious food. He was also a great guy to meet and talk to. One of my most valued possessions is the autographed…