Mike Robertson's Top 5 Moves for Athletic Strength

Mike Robertson's Top 5 Moves for Athletic Strength

Another great, very thorough article from Mike Robertson, with lots of linked resources on each of the movements.  The man never fails to put out quality content. :)

Anyone who trains with us at The BTG will probably see 5 things we do pretty often...LOL!

Here's the link to the article.

 

When Fitness Is No Longer Fitness - Excerpt from a T-Nation Article

When Fitness Is No Longer Fitness - Excerpt from a T-Nation Article

Just wanted to share this small excerpt from an article on T-Nation, "The Dark Side of Fitness".  Tony Gentilcore is a very-highly-regarded trainer and genuinely funny dude whose posts frequently both crack me up and elevate my knowledge.

His contribution to the article, which talks about how to know when the pursuit of fitness begins to turn negative, really aligns a lot with our feelings on the subject at The BTG...

Mike Robertson on Glute Training

Mike Robertson on Glute Training

Just a quick post to share a great article by one of the guys I try to emulate in the training world, Mike Robertson, of iFast / Robertson Training Systems.  Mike is such a no-nonsense, "here's exactly why we do this" kind of guy, and one of the best coaches I've ever had the pleasure of working with.  I've often called Mike "one of the smartest bros I know" when it comes to training, and this is just another example of why.

Here's a link to the article.

We already use some of these movements in our training at The BTG (due in no small part to Mike's past influence), but will be incorporating some more of them in the future.

For those of you who don't train with us (WHY NOT?  Get in touch to get started ASAP!), the article is a good resource for adding a bit more depth to your glute training.  I'd highly recommend checking out the other articles on Mike's site if you want to improve your knowledge in any area of training.

--Coach JP

10K "Big Loop Plus" Road Run + a little more

10K "Big Loop Plus" Road Run + a little more

I hate road running.  I mean, I HATE road running.  Normally, I'd rather do just about anything rather than run on the road.  That "in the zone" "zoned out" feeling road runners seem to love?  I can't stand it.  My brain is like "WTF are we doing this for?"

But, this time of year, the trails are super slick with mud, and the risk just isn't worth the reward for me, so to the road I went...

Great Article on Your Metabolism and Fat Loss

Great Article on Your Metabolism and Fat Loss

Dr. Jade Teta's latest article on T-Nation, "The 5 Laws of Metabolism" offers some great info on how your metabolism really reacts to dieting and exercise.  While I generally shudder a bit when anyone talks about anything to do with the human metabolism and dieting as a "Law", the logic and information throughout the article is really sound.

While Dr. Teta does a good job of putting most of it in plain language, the article can be a bit science-y for those of you who aren't familiar with the principles of metabolism and nutrition, and you might find it a bit overwhelming.

The good news?  You don't have to figure this stuff out on your own - you can work with me (Coach JP), and I can help you navigate your way through your journey to a healthier, happier you!  For more info on how we can work together, click here.

BTG Fitness is Proud to Be a 3-Time Nominee for a Business Excellence Award!

BTG Fitness is Proud to Be a 3-Time Nominee for a Business Excellence Award!

The team at BTG Fitness is honoured to announce that we were nominated again for the Abbotsford Chamber of Commerce Business Excellence Awards, in the category of Home Based Business Excellence.

This is our third time being nominated, and as before, we are very humbled and appreciative that someone thinks highly enough of what we do and the great community of people we have built at The BTG to put our name forward.

BTG owners, JP & Raina Siou, will be attending the annual Business Excellence Awards dinner this coming Thursday, November 23rd, and look forward to an entertaining event.  Maybe third time's the charm, and we'll bring home some hardware this year...LOL!

Winter Is Coming... Is There An "Off-Season" For Fitness?

Winter Is Coming... Is There An "Off-Season" For Fitness?

We've all heard of the "off-season" for competitive athletes.  It's that time of year when they're not in competition, and are either backing off on training to recover for their next season, or amping up their training to be in better condition.  Either way, managing the off-season well is often crucial to the performance of an athlete from season to season, and in increasing career longevity.

But what about those of us who don't compete?

What if our "sport" is simply being better at our lives - being stronger, healthier and happier?  Is there an off-season for that?

Coach JP - now Spartan SGX certified!

Coach JP - now Spartan SGX certified!

Just a quick post to share the news that I've (finally) completed all the requirements to become a Spartan SGX Coach, making me one of only three in BC, I think.

So now I'm "officially" certified to make you do tons of burpees, hang from things, climb over walls and carry weird stuff over crappy terrain, where before I was just really mean...LOL.

-Coach JP

What to Do When You Get Off Track

What to Do When You Get Off Track

So far on the blog, we've talked about setting goals, finding your motivation, and how preparation and small wins trump the mythical willpower when it comes to long-term success.  Hopefully you've used those lessons to get yourself started on your health and lifestyle journey - but what happens when you get off-track?  Are you one of those people who goes completely off the rails (like I used to be!), or just make a minor course correction and carry on?  Today's article gives you some tools for dealing with those inevitable times when things don't go according to plan.

The Myth of Willpower (How Preparation and Small Wins Add Up)

The Myth of Willpower (How Preparation and Small Wins Add Up)

Willpower

Yes, the "W" word.  That mythical pink fluffy unicorn called Willpower has been held out as the key to success in nearly every realm of life, from weight loss, to business success, to climbing Mount Everest.  I've also heard, time and time again, "I just don't have the willpower to resist eating that..."  or something along those lines to explain why someone hasn't been able to succeed in losing weight and/or maintaining a healthy lifestyle.

WILLPOWER VS. STRONG MOTIVATION

It seems that, much of the time, people equate willpower with strong motivation.  E.G. if your motivation for losing weight is strong enough, you will be able to resist the temptations of poor food choices, etc. because the motivation will give you the will.  Maybe they need to get in shape or risk losing their job, or have been told that their life is in imminent danger from health complications unless they lose weight.  Keep trekking through the forest or climbing that mountain, or give up and die alone in the wilderness.  In these cases, people are absolutely driven by this strong motivation.

From the outside looking in, it seems that these people have enormous willpower because they don't make those bad choices, but when you look just a bit deeper, or even if you ask these people how they "find the willpower" they'll tell you.  It isn't willpower, it's that the alternative (not losing weight) or the consequences of that alternative (E.G. unemployment or death) are negative enough in their mind that it is simply not viable, so they have "no choice" but to make the right choice.  There is no exertion of their will required to stay on track - their deep motivation is sufficient to sustain them because any other choice is unpalatable.

Having a deep, emotionally-resonant motivation is great (that's why we had you go through the 5 Why's Exercise in our article "Find Your Real, Deep Down Why"), and can definitely help keep you on track through minor, or even some not-so-minor, challenges along the way. For most of us, though, for motivation to be strong enough on its own to sustain a fitness/lifestyle journey through serious challenges, it literally has to be life and death.  If the consequences of failure are less than fatal, we can always find a way to accept falling off track.  That is completely normal, and is absolutely OK!

Meal Frequency vs. Consistency

Meal Frequency vs. Consistency

So far, we've looked at where you want to go on this journey, and dug into some deeper motivation to keep you on track when things get tough.  Today, we're going to change gears a little, and look at something a little less emotional that you can put into practice - meal timing.

Dispelling The Myth Of
Frequent, Smaller Meals

Before we go further, I want to dispel a very commonly accepted myth when it comes to nutrition for fat loss.

For many, many years, the generally-accepted practice in the fat loss, physique and sports nutrition fields when it came to meal frequency was that people should eat multiple small meals throughout the day, rather than the traditional "3 square meals" of the olden days.  A number of seemingly plausible reasons were given for why this was the optimal way of doing things, but really it came down to two main concepts:

  • More frequent meals to keep your metabolism "revved up" all the time
  • Smaller meals to keep insulin spikes smaller, keep blood sugar more stable and reduce fat storage

Great in theory, but what was really behind all of this?

Find Your Real, Deep Down "Why"

Find Your Real, Deep Down "Why"

What's My Motivation?

In our last post, we talked about how important it is to Begin With The End In Mind.  Having a clear, strong picture of where you're going on your nutrition/lifestyle journey can be a powerful motivator in itself, and for some people, that vision is all they need to see it through to the end.  They can see the potential reward of better health, improved sports performance, or just looking better naked, and that carrot is enough to keep them going.

Most people, however, need to dig a little deeper to find something more internal and emotional to drive them forward when times get tough.  This is kind of like that "emotional breakthrough moment" you see on those weight loss shows on TV, where the contestant breaks down and shouts at/cries with their trainer over something deep inside that has been holding them back.

While we don't necessarily need you to do that (but hey - if you need to, we're here to listen!), we do need you to take things to a more emotional level so that you have something really meaningful to you to help you push through the rough times.

Begin With The End In Mind

Begin With The End In Mind

Begin With The End In Mind

When it comes to body composition change/fat loss, it is important to define where you are starting from, and where you want to go.  Before taking a look at where you are starting from, we'd like to help you “Begin With The End In Mind”, so this article and the next couple we post are designed to help you determine where you want to end up, and why. 

Fat Loss Exercise - How Much / How Often To Train

Fat Loss Exercise - How Much / How Often To Train

There's a lot of information out there on fat loss exercise, with some folks advocating hours of "cardio" every day, and others promising results in "just minutes a day".  It's hard to sort out fact from fiction and marketing hype.

The truth is, it takes time and hard work to lose body fat the right, sustainable way.  Bear in mind as we talk about this that what you need to do to achieve fat loss, better body composition, and improved performance is not necessarily what you will need to do to maintain it.  In other words, don't freak out when we tell you how much work you'll need to do to get to your goal, because you will almost certainly not have to do that for the rest of your life.

Why We Do What We Do :)

Why We Do What We Do :)

I just wanted to share a great message we received from one of our members yesterday.  This great lady is part of the great crew we have at The BTG that make it such an awesome community to be a part of, and why Coach Julia and I love what we do here.

Thank YOU, "Mabel" for putting in the hard work to get such great results!

JP. Thanks. I do not let you and Julia know enough how much I appreciate you both. I can now walk UP the hill on Old Yale and the hill on George Ferguson Way without dying a slow death. I have had back pain for 30 years, and every test shows nothing wrong. It was this morning that I realized I do not have any. Just a few twinges, that is it. I thank you both so much. I feel like a new person. I doubt if I will ever do a Spartan, but my Spartan is Old Yale hill.
"Mabel"

Free Preview of My First Book, As It's Being Written (Part 2)

Free Preview of My First Book, As It's Being Written (Part 2)

Alright, folks - here's the continuation of the story that will make up the Introduction to the book.  I'm hoping to finish off this part of the book over the coming weekend, and will post it here as well.  After that, I'm not sure how much I'll post on the blog, and how much will only be going out to my Advance Reader List.

If you're interested in getting all of the content through the process, click the button in the main post to get on my Advance Reader List.  I promise, all you'll get from the list is access to the book content - no marketing BS.  I just need some eyes on the content, and feedback while the book is being developed!

Free Preview of My First Book, As It's Being Written!

Free Preview of My First Book, As It's Being Written!

So, I've decided to write a book.  It's going to be partly a journal chronicling the training, nutrition and progress of myself and the BTG Spartan Team as we prepare for the 2017 season, partly a training and nutrition guide to preparing for your first Spartan Beast (in particular, a mountainous grinder like Sun Peaks, Montana or Lake Tahoe) or just to become a great all-rounder fitness-wise, and hopefully a little bit of an inspirational and entertaining tale along the way.

Here's the first part of the Introduction (or maybe chapter 1?) that I just finished writing, covering a bit of back-story, including our semi-disastrous 2016 preseason, breaking my ankle one week before our first Spartan Race of 2016, and the beginning of my comeback from that disaster at the end of May to completing four Spartan Races in 49 days from early September to yesterday (October 22), including a Trifecta (Sprint, Super and Beast in the same year) plus a second Beast.  It's 2166 words so far, and I've only gotten to where I got the OK from the doctor to start walking unassisted!

The continuation of the introduction (or maybe chapter 2?), which I'll also publish here on the blog, will complete the journey through to the end of our racing season, and bring things up to the current date.

If you're interested in reading the whole book online, as it is created, sign up to my advance reader list by clicking THIS LINK.  I'll also provide a link at the end of this preview chapter, for once I've hooked you with my riveting content - LOL!  Seriously, though, I'd really appreciate having a few more sets of eyes on this as I create it to help catch any typos and to give me quick feedback on whether it's interesting/useful enough reading or not!

Why Better Than Average Isn't Good Enough For Me (and shouldn't be for you either!)

Why Better Than Average Isn't Good Enough For Me (and shouldn't be for you either!)

Here's a link to a great article titled "Why Better Than Average Isn't Good Enough for Me" on breakingmuscle.com by Pete Hitzeman.  In the article, he talks about how the only useful comparison you have for your performance or progress is against yourself.

The only useful, reliable comparison is the one made objectively against myself. Am I better than I was yesterday? Last week? Last year? Have I gone faster or moved a heavier barbell? Have I solved a problem with a recurring injury or learned a new movement? Have I improved my focus, consistency, determination, or mental balance? As long as these markers are moving forward, I will continue to move the goalpost further afield.

I may never become an elite athlete, but I can reach the pinnacle of my own potential, and that will be good enough.

Comparing yourself to the average person in our society breeds complacency because, let's face it, it's not hard to be better than average these days, with obesity on the rise and largely sedentary lifestyles becoming the norm.  Conversely, comparing yourself to professional athletes, celebrities or fashion/fitness models, whose bodies are their jobs and who have the time and resources to dedicate to training themselves accordingly is not appropriate or useful either.

You be YOU.  Be the best YOU possible.  Need some help getting there?  Get Started with training and nutrition coaching at The BTG.