These are some of my favourite bodyweight exercises for strength and conditioning for sports. When you're figuring out a workout for sports, you need to first understand that you need to train the entire body. Never mind the Bro Split where you train one or two muscles a day. That's a program designed specifically for bodybuilding and has absolutely no place in a sports program. You use your entire body in any sport. Therefore you must train the entire body and learn to use it as one unit. This means that compound or multi joint exercises are the focus and…

Many people talk about HIIT training nowadays and for good reason. Not only is it super effective for both Cardio and Strength Training, but your body remains in fat burning mode for an extended period of time due to what's commonly referred to as the Afterburn Effect. Here's a HIIT workout for you combining weights with bodyweight only exercises.   The only equipment needed for this workout is dumbbells. I used a kettlebell for one of the exercises but that can be done with dumbbells as well. Do each exercise with as little rest between as possible and a total of two…

Sometimes all you need to workout is stuff you have lying around your house or even in your car! That's exactly what we have today. We're doing a workout just using a spare tire. We've got    TIRE KICKS ROUND THE WORLDS HALOS TIRE TOSS   Sometimes you just need to get a little creative!  

It's been a great summer, but now it's time to get back to working out! Today's workout is 5 exercises and each one is done for 5 sets of 10 reps. The key here is the rest time. Limit it to only about 30 to 40 seconds and then go again. It's a fast paced tough workout, but it's definitely effective. Here are the exercises.   Seated Cable Rows Dumbbell Bench Press Lateral Raises Front Barbell Squats Hanging Leg Raise   Watch the video to see what it's all about and for information about 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…

Tabatas are a great exercise method. The entire process is 4 minutes long. 20 seconds of work followed by 10 seconds of rest. This is done 8 times totaling 4 minutes. You can take either one or two exercises. In this video, we did 2 exercises which were the Wideouts and the Mountain Climbers. A short yet effective workout!  

Rep challenges and other types of high reps workouts are very popular ways of training. In addition, competition style workouts where you have a leader board and try to complete your reps in the fastest time are also very popular.   Unfortunately the fact is that these types of high volume, high reps workouts also have a higher risk of injury. Injuries happen most often when you are either excessively fatigued or you're not focusing. Both of these things things are far more likely when you're doing the last reps of an extremely high rep set of an exercise. You're far better…

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…

After you’ve hit the gym for a complete body workout or you’ve focused on your core in an intense Pilates class, your body is ready to regain its power and energy through different nutrients. One of the best ways to ensure you’re receiving the necessary nutrients your body needs is drinking a smoothie.   However, this doesn’t mean you should go out and buy a smoothie from your local juice bar. Smoothie places can sometimes be the worst for you as they’re typically packed with sugar, calories, and sometimes don’t even have real fruit in them.   Rather than buying a smoothie with questionable…

I just thought of this combination this morning. I figured I would try it out with my client Ed. Battleropes and Sandbags are two of the most versatile pieces of equipment out there. Excellent for strength training, endurance training, and of course functional fitness. They can be purchased at Fitness Depot which is where I buy all my equipment   https://youtu.be/Hm_RUjmopJo

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…

In the first part of this series for Seniors' Exercises, we covered mobility exercises. In Part 2, we're covering balancing exercises. The key to balance is to 1) Understand and feel your root or connection to the ground 2) Understand and feel your centreline   These are actually part of the same concept, but it's better to think of them separately at first. Watch the video to learn more. In Part 3, we will conclude this series with breathing exercises.  

Have You Heard of the Crazy Snake Diet? According to the Snake Diet founder and fasting coach, Cole Robinson, he describes this new form of dieting as an “evolutionary approach to eating.” Sure enough, the new diet has obtained its unusual name following the way real snakes eat-- not what they eat, but how they eat.   Most snakes live off of eating one huge meal that’s packed with fat and protein and then don’t eat for another 22 hours or so. Robinson has created a diet similar to how snakes eat which involves fasting for “as long as possible” after having…

So many people think that training for seniors is simply a matter of slowing down, using less weight, or fewer reps. There's a lot more to it than that! For one thing, basic mobility and balance such as being able to squat, sitting in a chair properly, or walking properly can often be a challenge. Some people might not be able to relate to this, but it's a fact of life.   So there are three things that must be focused on. First and foremost is Breathing. Second is Mobility, and third is Balance. In Part 1 of this little series, I'm…

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Over the last couple of years, we’ve seen an influx of food trends come in and out of our lives. Whether they’re said to be good for you or not, we’re always willing to try the new fad diet to see if it’ll give us the fitness results we’re looking for.   From putting avocado on everything because it’s a superfood that provides us with plenty of nutrients and antioxidants to an organic diet that focuses on fresh, non-GMO foods, everyone has experienced their share when trying out new meal plans.   However, some of these “healthy” food trends may not be as…

I’m Chris Wong, proud owner of Chris Wong Fitness.

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You may have seen people in gyms or in books, magazines, Youtube videos, etc. who practice specialized routines where they’re only training one or two muscles per day and they’re doing four, five, or more (different but very similar) exercises for each muscle group. Then they have to go to the gym almost every day in order to train all the muscles in the body. These workouts and exercises are inefficient, ineffective, require an enormous amount of time, AND certainly not much fun. Some people mistakenly refer to workouts of this type as “Toning Workouts”. Others refer to them as…

I hope everyone enjoyed their long wekend. It was Family Day, Heritage Day, and Islander Day for the various Canadian provinces, and it was President's Day for the USA. Anyway we went out of town and stayed overnight at The Americana Waterpark which was a blast! As usual, I woke up early and decided to workout. However since I realized the fitness room wasn't open at that early hour, I chose to insead workout right in the hallway of my hotel room! It isn't necessary to have a ton of equipment or even ANY equipment to have a great workout.  Check…

Many people think of meditation being something that must be done in a quiet room with incense burning and Buddhas. And while this is a form of meditation, it certainly isn't the only one. Basically anytime you're doing something with mindfulness, awareness, and focus, paying attention to things like your breathing and body position, you're meditating! Whether it's moving meditation practice like Qigong or whether you're doing more conventional exercise such as Planks, Squats, Running, etc, it's ALL meditation! And thinking of exercise in this way helps to have it make sense. It's not something you turn on for certain exercises and…