Performance Theory with Mike Clark

How does screen time affect the bone mineral density in boys & girls? 

Building your brand is more than just posting content. It's knowing where to post and advertise, it's using the right combination of colors to create or amplify the message you're getting across. Check these out in this latest episode of Performance Theory.   

In this episode Mike goes through how to establish and communicate your brand across social media platforms, and what needs to be present in your social media to create a strong brand that resonates with the audience. 

This Monday we're taking a look at some questions about the immune system. 

Are you an optimist or pessimist? Your attitude may determine your risk of Cardiovascular Disease.

Are fruit juice and whole fruit equal? This week we're looking at the health difference between the two. 

Love coffee as much as I do? Find out if it's actually beneficial for you in this weeks Monday Minute 

Unless you've been living under a rock, you know what the side-effects and benefits are to taking steroids. However, there is a branch of the bodybuilding world that chooses to stay natural, and not use illegal performance-enhancing drugs to achieve their gains.  In this episode I'm speaking with the President of the World Natural Bodybuilding Federation Canada, and WNBF Pro BodyBuilder Leo King. We discuss drug use in the sport, the testing and requirements for someone to compete in the WNBF, and more.  WNBF Instagram @wnbfcanada Leo King Email leo@wnbfcanada.ca  

Are you a new personal trainer looking for new clients, or that  seasoned veteran that can't seem to generate any new leads? This is the episode for you. Today we're speaking with Ben De Zwart, a gym consultant, that will help you increase your client list!  Find Ben on Instagram @zwartben

With so many different choices of eggs on the market: white, brown, omega-3, organic, etc... which one is the most nutritious? 

With the term "Functional Training" being a buzz word in the industry over the past couple of years, I get asked about it a lot. Today on the podcast, I'm going over the questions that I get asked most about this training method. 

We've all seen the Instagram comment on our posts "DM us to collaborate" or "Great Post, become an ambassador" - these are legitimate companies right? We'll more often than not they're not.  Join Mike and this weeks co-host Dylan Ewen as they take you though identifying the red flags that can help you spot a scam influencer or ambassador program. 

Learn how to prevent low back pain from ever becoming a problem.

Are you letting your bad habits dictate your health? Take power over your habits and change your mindset. 

Ara is someone who is obsessed with continuing education. He is the owner of The Strong DNA in the Los Angeles area, has his Master of Science in Exercise Science and Health promotion: performance enhancement and injury prevention curriculum from CALU, and is currently working on his Doctorate in Acupuncture and Oriental Medicine. He is also a: DVRT Ultimate Sandbag Master Trainer Strong First Kettlebell Level II Instructor Strong First Body Weight Instructor Certified Black Rank TRX Coach McGill Method Back & Spine Rehab Master Certified Functional & Strength Coach Precision Nutrition Level 1 Coach  Join us as we discuss the importance of education in working with clients, and making yourself stand out in the fitness industry.    Social Media The Strong DNA website - thestrongdna.com Facebook - @thestrongdna Instagram - @thestrongdna

What motivates and drives a fitness coach to do what they do? In this episode, I'm speaking with Habtom Ghile, a fitness coach our facility, about what  it is that ignited the fire for him to begin helping others with their fitness journey.    Social Media for Habtom Facebook | www.facebook.com/mrgathletics Instagram | @mrgathletics

Meet Fitness Coach Keana Duchesneau. In this episode Mike discusses with Keana her drive to be in the fitness industry as well as her coaching philosophy, her dedication to seek out and provide the most current and informed education for her clientele.  Social Media: Facebook: Coach Keana Instagram: @coachkduchesn Email: keana@purewellnessstudio.com

Meet Fitness Coach Dylan Ewen. In this episode, we're discussing his motivation behind becoming a personal trainer, his own weight loss transformation, and the methods that he uses with his fitness clients to help them reach their goals.   Contact Dylan on his Social Media: Email  | dylan@purewellnessstudio.com Dylan's Facebook Page Dylan's Instagram

In 2011, Drew Manning burst onto the fitness scene by doing the unthinkable. He was going to gain as much weight as possible in 6 months, transforming himself from a lifelong athlete and personal trainer, into someone who was inactive and obese. Drew then used his exercise and nutrition knowledge to lose all of that weight within the next 6 months. All in an effort to gain empathy for his clients. His brand, Fit2Fat2Fit, was born.  Now 9 years later, he's doing it all again.  In this week’s episode, Mike discovers Drew's motivation behind taking this journey once again, and how is going to be better prepared to deal with the highs and lows of gaining and losing weight. 

After months of isolation from family, friends, and the gym, it's time to ramp up your fitness as things begin to reopen. Although you may have been sticking to a regular at home fitness routine, you may find that you've lost that endurance and strength that you had previously. As many fitness professionals have taken their workout to the outdoors, we're going to discuss how to beat the heat during those summer workouts. 

When George Floyd uttered his last words "I Can't Breathe," little did he know his death could be the turning point for change. This week I'm speaking with long-time friend and client, Brian Curry, about his experiences with racism growing up in Canada, throughout his travels, and how each one of us can make a difference. 

Mike is joined by comedian Lars Callieou, who shares his journey and experiences working in the entertainment industry.  Lars has appeared at the Just for Laughs Festival in Montréal and has a 1-Hour Comedy Special currently airing on The Comedy Network. He's been overseas to entertain the troops 4 times (Kuwait, IRAQ, Turkey, Kyrgyzstan, Dubai and Abu Dhabi) and is a 2-Time Canadian Comedy Award Nominee. He can be heard on CBC's LoL, CBC's The Debaters and on Sirius/XM. Lars has toured with the likes of Miss Joan Rivers, Jeff Foxworthy, Bob Saget and Martin Short. He’s also appeared at the Bridgetown Comedy Festival in Portland, the Boston Comedy Festival, the World Series of Comedy in Las Vegas and the Halifax Comedy Festival in… well… Halifax. It’s safe to say he’s become an overnight success in just 17 years. Show Links: Lars Callieou Website Radio Clip The Okanagan Comedy Festival Edmonton Comedian Has Audiences Laughing and Reading CTV Clip from the Comedy Network

Ready to try my TRX Full Body Training Program? The workout is broken into 4 separate days: Part 1: Chest & Triceps Part 2: Back & Biceps Part 3: Shoulders Part 4: Legs Today we're targeting the Legs. Here's the program: TRX Squat TRX Hamstring Curl TRX Crunch TRX Single Leg Squat (Right) TRX Single Leg Squat (Left) TRX Hip Press Alternating Curtsy Lunge Single Leg Deadlift (Right) Single Leg Deadlift (Left) 

Ready to try my TRX Full Body Training Program? The workout is broken into 4 separate days: Part 1: Chest & Triceps Part 2: Back & Biceps Part 3: Shoulders Part 4: Legs Today we're targeting the Shoulders. Here's the program: TRX T-Deltoid Fly TRX Split Fly Dumbbell Lateral Raise TRX Y-Deltoid Raise TRX Wall Slides Dumbbell Front Raise

Ready to try my TRX Full Body Training Program? The workout is broken into 4 separate days: Part 1: Chest & Triceps Part 2: Back & Biceps Part 3: Shoulders Part 4: Legs Today we're targeting the Back & Biceps. Here's the program: TRX Row TRX Bicep Curl TRX Mountain Climber TRX High Row TRX Bicep Clutch TRX Standing Rollout TRX Single Arm Row TRX Single Arm Bicep Curl TRX Standing Hip Drop

Ready to try my TRX Full Body Training Program? The workout is broken into 4 separate days: Part 1: Chest & Triceps Part 2: Back & Biceps Part 3: Shoulders Part 4: Legs Today we're targeting the Chest & Triceps. Here's the program: TRX Chest Press TRX Tricep Press TRX Crunch TRX Chest Fly TRX Tricep Kickback TRX Plank Push-Ups Tricep Dips Medicine Ball Twist  

A pandemic is a very stressful event for individuals and communities, and it’s normal to feel some stress and anxiety. Right now, it's more important than ever to remain mentally healthy. I'm pleased to bring Kaylor Betts from the Mental Wealth Project back to the podcast to discuss his strategies for mental health during the COVID-19 crisis. For those of you that haven't heard Kaylor's story you can check it out in Episode 36  

The comic industry, like everything in our lives, is facing a major disruption. In this episode I'm speaking with small business owner, Vince Joyall, the owner of Happy Habor Comics and Wonderland, about how his business, and the comic industry is having to adapt during the COVID 19 pandemic.    Show Links: Happy Harbor Comics Extended Interview with Vince Joyall on The Splash Page

This is the story of my brother-in-law, Christopher, and the "miracle" of health and healing is already within you. That is the power exhibited through a normally functioning nervous system. Learn more from Dr. Gilles Lamarche's, DC experience. It deepened his understanding as it will yours.

TRX Tuesday is back! Join me for a new 25-minute workout using the TRX Suspension Trainer

The fitness industry is undergoing a major shift due to the COVID-19. While very few fitness coaches were prepared for the prolonged closure of gyms this past month, many coaches have had to deliver their services through an online format.  In this episode, I'm going to give you best practice tips for gaining clientele, creating content, and for keeping your social media focused. 

Taking things on a musical journey, we're looking at our Top 3 favourite Movie Soundtracks. Qualifying factor, it must be a soundtrack that you could listen to front to back, with more than a single stand alone song.  This is the last episode of the Splash Page on Performance Theory. It's moving over to it's own podcast https://podcasts.apple.com/ca/podcast/the-splash-page/id1507619948  

A few weeks ago, as schools shut down, students stayed home, and parents are trying to find ways to keep their kids learning during the COVID-19 pandemic. Today I'm talking with my longtime friend, and co-host of The Splash Page, Chris Ruhl, in a much more serious manner than we're used to. We dive into the new demands and challenges that taking the curriculum online provides. Were the teachers prepared? How does it feel to walk into a empty classroom? Will this change how we approach education in the future?   

With an increased amount of time on our hands due to the quarantine, we've decided to take a look at the Star Wars Heroes and Villains and ask... Was the Empire right? What exactly has the Empire done wrong? Aside from killing all of the Jedi and overthrowing a clearly corrupt Republic, what have they done wrong? As empires go were they good? Were they corrupt? 

Spring Cleaning means a fresh start. Cleaning out the old, and in with the new. This doesn't just apply to your home, it's time to come face to face with our excuses for not getting fit and healthy, but it's time to come clean.

Remember the Choose Your Own Adventure Books? You know the ones where you read a page and had to make a decision on what to do next. Well, this workout is kinda like that. I'm providing you with a timer and you get to make your own workout from the template below. All of the exercises are body weight based so you don't need any equipment to get your workout in while you're stuck inside.  This episode is very basic, besides the program below. It is a downloadable timer for you to perform the workout below to. You will only hear the starting and stopping beeps.  We're breaking this workout into 5 blocks containing 5 exercises each. You'll perform each one for 45 seconds, with a 15 second break in between.  BLOCK 1 Full Body #1 (Pick from List Below) Legs #1 (Pick from List Below) Chest & Back #1 (Pick from List Below) Shoulders & Arms #1 (Pick from List Below) Core #1 (Pick from List Below)  *Repeat Block 1 BLOCK 2 Full Body #2 (Pick from List Below) Legs #2 (Pick from List Below) Chest & Back #2 (Pick from List Below) Shoulders & Arms #2 (Pick from List Below) Core #2 (Pick from List Below) * Repeat Block 2 BLOCK 3 Full Body #3 (Pick from List Below) Legs #3 (Pick from List Below) Chest & Back #3 (Pick from List Below) Shoulders & Arms #3 (Pick from List Below) Core #3 (Pick from List Below)     Full body 1. Inchworm Stand up tall with legs straight, making sure your knees aren’t locked. Slowly lower torso toward the floor, then walk hands forward. Once in a push up position, start taking tiny steps so feet meet hands. 2. Tuck jump Stand with your knees slightly bent, then jump up as high as possible. Bring knees in toward chest while extending arms straight out. Land with knees slightly bent and quickly jump again! 3. Bear crawl Embrace that inner grizzly. Starting on hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side. 4. Mountain climber Start on your hands and knees. Bring left foot forward, directly under chest, while straightening right leg. Keeping hands on the floor and core tight, jump and switch legs.  Your left leg should now be extended behind you, with your right knee forward. Next up? Everest. 5. Plyometric push-up Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. In an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition. 6. Stair climb with biceps curl Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects) and briskly walk up and down the stairs while simultaneously doing biceps curls to work the whole body. 7. Prone walkout Start on all fours with your core engaged. Slowly walk hands forward, staying on toes but not moving them forward. Next, gradually walk hands backward to the starting position, maintaining stability and balance.  Share on Pinterest 8. Burpee One of the most effective full-body exercises around, this one starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position.  Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. 9. Plank Lie face down with forearms on the floor and hands clasped. Extend legs behind you and rise up on toes. Keeping back straight, tighten core and hold the position. 10. Plank to push-up Start in a plank position. Place one hand at a time on the floor to lift up into a push-up position, with your back straight and core engaged. Move one arm at a time back into the plank position (forearms on the floor). Repeat, alternating the arm that makes the first move.   Legs 11. Wall sit Who needs a chair when there’s a wall?  Slowly slide your back down a wall until your thighs are parallel to the floor. Make sure knees are directly above ankles and keep back straight. Share on Pinterest 12. Lunge Stand with hands on hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left (back) knee is close to or touching the floor and bent at least 90 degrees.  Return to the starting position and repeat on the other side. For a variation, try stepping backward into the lunge 13. Clock lunge Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backward lunge, then return to standing. 14. Lunge to row Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it off the floor while lifting your arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat. 15. Pistol squat There may be no gun permit necessary for this one, but it’s still no joke.  Stand holding your arms straight out in front of your body. Raise right leg, flexing right ankle and pushing hips back. Lower your body while keeping right leg raised. Hold (have fun with that), then return to standing. 16. Lunge jump Ready to impress some friends? Stand with feet together and lunge forward with right foot. Jump straight up, propelling arms forward while keeping elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. 17. Curtsy lunge Let’s show a little respect. When lunging, step left leg back behind right leg, bending knees and lowering hips until right thigh is almost parallel to the floor. Remember to keep your torso upright and your hips square. 18. Squat Stand with feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending hips and knees until thighs are at least parallel to the floor.  Make sure your heels do not rise off the floor. Press through your heels to return to a standing position. 19. Single-leg deadlift Start in a standing position with feet together. Lift right leg slightly. Lower arms and torso while raising right leg behind you. Keep left knee slightly bent and reach arms as close to the floor as possible. Raise torso while lowering right leg. Switch legs.  Share on Pinterest 20. Squat reach and jump Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching your arms straight overhead. 21. Chair Pose squat Stand with feet hip-width apart and squat until thighs are parallel to the floor while swinging arms up. Straighten legs, then lift right knee while swinging left arm outside right knee. Return to standing and repeat on the other side. 22. Quadruped leg lift Start on hands and knees, with back flat and core engaged. Raise left leg straight back, stopping when foot is at hip level and thigh is parallel to the floor.  Balance for as long as possible, then raise your bottom right toe off the floor, tightening butt, back, and abs — try to be graceful here! 23. Step-up Find a step or bench. Place right foot on the elevated surface. Step up until right leg is straight, then return to the starting position. 24. Calf raise From a standing position, slowly rise up on your toes, keeping knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.  Share on Pinterest   Chest and back 25. Standard push-up There’s a reason this one’s a classic. With hands shoulder-width apart, keep feet flexed at hip distance and tighten your core. Bend elbows until chest reaches the floor, then push back up. Make sure to keep your elbows tucked close to your body. 26. Dolphin push-up Start out in Dolphin pose (think Downward-Facing Dog Pose with elbows on the floor). Lean forward, lowering shoulders until head is over hands. Push up with your arms and return to the starting position. No ocean necessary. 27. Contralateral limb raise Sounds fancy, huh? Here’s the breakdown: Lie face down with arms outstretched and palms facing each other.  Slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders and keeping head and torso still. Hold the position, then lower your arm back down. Repeat on the other side.  For an extra challenge, lift the opposite leg a few inches off the floor at the same time. Share on Pinterest 28. Donkey kick It’s time to embrace that wild side. Start in a push-up position with your legs together. Tighten core and kick both legs into the air with knees bent, reaching feet back toward glutes. Try to land gently when returning to the starting position. 29. Handstand push-up Fair warning: This move is for the pros. Get set in a handstand position against a wall. Bend your elbows at a 90-degree angle, doing an upside-down push-up so your head moves toward the floor and your legs remain against the wall. First-timer? Grab a friend to spot you — safety first!  Share on Pinterest 30. Judo push-up From a push-up position, raise those hips and in one swift movement — hai-yah! — use your arms to lower the front of your body until your chin comes close to the floor.  Swoop head and shoulders upward and lower hips, keeping knees off the floor. Reverse the move to come back to the raised-hip position. 31. Reverse fly For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and your front knee slightly bent.  With palms facing each other and abs engaged, bend forward slightly from your waist and extend arms out to the sides, squeezing shoulder blades. Repeat. 32. Superman Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise your arms and legs to form a small curve in your body. Cape optional.  Share on Pinterest   Shoulders and arms 33. Triceps dip Sit on the floor near a step or bench, with knees slightly bent. Grab the edge of the elevated surface and straighten your arms.  Bend your arms to a 90-degree angle and straighten again while your heels push into the floor. For some extra fire, reach right arm out while lifting left leg. 34. Diamond push-up Rhianna would approve of this one! Get into a push-up position with diamond-shaped hands, so that your thumbs and index fingers touch. Then do push-ups!  This hand position will give those triceps some extra (burning) love. 35. Boxer Time to make Muhammad Ali proud. Stand with feet hip-width apart and knees bent. Bend forward until your torso is almost parallel to the floor.  Keep your elbows in and extend one arm forward and the other arm back. Hug your arms back in and switch arms like you’re in the ring! Share on Pinterest 36. Shoulder stabilization series (I-Y-T-W-O) OK, it may look ridiculous, but stay with us. Lie face down with arms extended overhead and palms facing each other. Move your arms into each letter formation. Gimme a Y — you know you want to! 37. Arm circles Remember PE class? Stand with arms extended by your sides, perpendicular to your torso. Slowly make clockwise circles about 1 foot in diameter for 20 to 30 seconds. Then reverse the movement, going counterclockwise.  Share on Pinterest   Core 38. L seat Take a load off (well, not exactly). Sit with legs extended and feet flexed. Place your hands on the floor and slightly round your torso. Lift your hips off the floor, hold for 5 seconds, and release. Repeat! 39. Rotational push-up Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate your body to the right and extend your right hand overhead, forming a T with your arms and torso. Return to the starting position, do a regular push-up, and then rotate to the left. 40. Flutter kick Lie faceup with arms at your sides and palms facing down. With legs extended, lift your heels about 6 inches off the floor. Make quick, small up-and-down pulses with your legs while keeping your core engaged. 41. Dynamic prone plank Starting in a standard plank position, raise your hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure your back stays straight and your hips don’t droop. 42. Side plank Lie faceup and roll to the side. Come up onto one foot and elbow. Make sure your hips are lifted and your core is engaged. 43. Russian twist Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With your back at a 45-degree angle to the floor, move your arms from side to side in a twisting motion.  Here, slow and steady wins the race: The slower the twist, the deeper the burn. 44. Bicycle Lie faceup with knees bent and hands behind your head. Bring knees in toward chest. Bring right elbow toward left knee as right leg straightens. Continue alternating sides like you’re peddling a bike. Share on Pinterest 45. Crunch Before anyone’s crowned Cap’n Crunch, remember: Form is key. Lie faceup with knees bent and feet flat on the floor. With hands behind head, lower your chin slightly. Peel head and shoulders off the floor while engaging your core. Continue curling up until your upper back is off the mat. Hold briefly, then slowly lower torso back toward the floor. 46. Segmental rotation Let’s target those obliques! Lying faceup with your knees bent and core tight, let your knees fall gradually to the left until you feel a good stretch. Hold for 5 seconds, return to center, and repeat on the right. 47. Shoulder bridge Lie faceup with knees bent and feet hip-width apart. Place arms at your sides and lift your spine and hips. Only your head, feet, arms, and shoulders should be on the floor.  Lift one leg, keeping your core tight. Slowly bring leg back down, then lift back up. Share on Pinterest 48. Single-leg abdominal press Lie faceup with knees bent and feet flat on the floor. Tighten abs and raise right leg, with knee bent at a 90-degree angle.  Push right hand on top of lifted knee, using core to create pressure between hand and knee. Hold for 5 seconds, then lower back down. Repeat with left hand and knee. 49. Double-leg abdominal press Two legs are twice the fun! Follow the same rundown for the single-leg press (see No. 48), but bring both legs up at the same time, pushing hands against knees. 50. Sprinter situp Want to be a speed demon without getting off the floor? Lie faceup with legs straight and arms by your sides, elbows bent at a 90-degree angle. Now, sit up and bring left knee toward right elbow. Return to the starting position. Repeat on the other side.

Get the latest updates on the Coronavirus disease (COVID-19) from the Government of Canada >>> HERE COVID-19 SELF ASSESSMENT TOOL >>> HERE Use this self-assessment tool to help determine whether you should be tested for COVID-19. You can complete this assessment for yourself or on behalf of someone else, if they are not able. Testing is currently focused on individuals who have traveled outside Canada or had contact with someone diagnosed as having COVID-19, or have developed symptoms of COVID-19.

If you've been relegated to staying at home for the next few days (weeks), we're giving you some of the favourite binge-worthy series to get into. Our top pick is the Marvel Cinematic Universe (MCU). Here's how to watch them in chronological order: Captain America: The First Avenger (takes place during WWII) Captain Marvel (takes place in 1995) Iron Man (takes place in 2010) Iron Man 2 (takes place after Iron Man) The Incredible Hulk (time unspecified, pre-Avengers) Thor (time unspecified, pre-Avengers) The Avengers (takes place in 2012) Iron Man 3 (takes place six months after The Avengers) Thor: Dark World (post-Avengers, pre-Ultron) Captain America: Winter Soldier (post-Avengers, pre-Ultron) Guardians of the Galaxy (sometime in 2014) Guardians of the Galaxy Vol. 2 (after Guardians) Avengers: Age of Ultron (takes place in 2015) Ant-Man (takes place in 2015) Captain America: Civil War (post-Ultron, pre-Infinity War) Spider-Man: Homecoming (post-Civil War, pre-Infinity War) Doctor Strange (takes place in 2016) Black Panther (takes place in 2017) Thor: Ragnarok (post-Ultron, pre-Infinity War) Avengers: Infinity War (takes place in 2017) Ant-Man and The Wasp (ambiguous, but fits nicely between IW and Endgame) Avengers: Endgame (starts in 2017, finishes in 2022) Spider-Man: Far From Home (post-Endgame)

Since many of you may be stuck at home right now with little or no equipment, we're going to switch the focus slightly for the next few weeks to help you get your workouts in at home. Today's program is all bodyweight based.  Exercise Work Rest Curtsy Lunge (Right) 50 sec 10 sec Curtsy Lunge (Left) 50 sec 10 sec Pushups 50 sec 10 sec Diamond Pushups 50 sec 10 sec Single Leg Hip Press (Right) 50 sec 10 sec Single Leg Hip Press (Left) 50 sec 10 sec Supermans 50 sec 10 sec Plank with Opposite Hand/Arm Reach       50 sec    10 sec    Drop Squats 50 sec 10 sec Squat Pulse 50 sec 10 sec V-Pushup 50 sec 10 sec Bear Crawl 50 sec 10 sec Repeat 2X

Now that the weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air.  But beware: If you give up your resistance training, you will be giving up more than you bargained for.  

From the Atari to the Xbox, we’re honouring the major consoles of past—the iconic machines and games that paved the way for Angry Birds and other highly addictive mobile and online games.

Interviewing with CBD expert Ben Elmsworth about the benefits of CBD.

Alternate between the TRX Suspension Trainer and Body Weight exercises in this high intensity workout BLOCK 1 Round 1 Round 2 Work Rest   TRX Squat                               TRX Crossing Balance Lunge (R/L) 50 sec 10 sec   Drop Squats Drop Squats 50 sec 10 sec   TRX Row TRX T-Deltoid Raise 50 sec 10 sec   Supermans Supermans 50 sec 10 sec   BLOCK 2 Round 1 Round 2 Work Rest   TRX Chest Press                       TRX Inside Chest Press                 50 sec 10 sec   Diamond Pushups Diamond Pushups 50 sec 10 sec   TRX Standing Rollout TRX Plank (Hands-In) 50 sec 10 sec   Bear Tuck / 2 Shoulder Taps Bear Tuck / 2 Shoulder Taps 50 sec 10 sec   BLOCK 3 Round 1 Round 2 Work Rest   TRX Hamstring Curl                  TRX Hip Press                              50 sec 10 sec   Plank Toe Tap Overs Plank Toe Tap Overs 50 sec 10 sec   TRX Bicep Curl TRX Bicep Pulse 50 sec 10 sec   V-Pushups V-Pushups 50 sec 10 sec

Do you dread the "Spring Forward" tradition, because it means you're getting an hour less of sleep? Take advantage of the time change and improve your overall fitness and health routine. 

In this week's episode we're talking Batman. We discuss the upcoming Batman movie, and the evolution of the movies, tv shows, costumes and actors. 

Block 1 Work Rest TRX Chest Press 45 sec 15 sec TRX Mid Row 45 sec 15 sec TRX Chest Press with Abducted Leg (Right / Left)                              45 sec 15 sec TRX Single Arm Row (Right / Left) 45 sec 15 sec Cardio Exercise: Jumping Jacks 2 min     Block 2 Work Rest TRX Bicep Curl 45 sec 15 sec TRX Tricep Press 45 sec 15 sec TRX Bicep Curl with Reverse Grip                                                     45 sec 15 sec TRX Tricep Press with Reverse Grip 45 sec 15 sec Cardio Exercise: Plyometric Jumps 2 min     Block 3 Work Rest TRX T-Deltoid Fly 45 sec 15 sec TRX Y-Deltoid Fly 45 sec 15 sec TRX Power Pull (Right)                                                                    45 sec 15 sec TRX Power Pull (Left) 45 sec 15 sec Cardio Exercise: Mountain Climbers 2 min     Block 4 Work Rest TRX Plank 45 sec 15 sec TRX Crunch 45 sec 15 sec TRX Standing Rollout                        45 sec 15 sec TRX Hip Drop (Right / Left) 45 sec 15 sec Cardio Exercise: Burpee Progression                                                 2 min      

As athletes, we train hard. But when it’s time to perform, compete, or just be active, we often leave a significant percentage of our ‘strong workers’ (core muscles) at home, asleep. So, what good is training for more muscle, strength and stability, if we’re not accessing what we already have? On today's episode we are introducing the CFX TRAINER™. This product doesn't require you to  hold on to any handles, grips, or bars, which does two incredible things – It not only allows you to relax your hands and forearms, transferring the work to your large core muscle groups, but it also frees up your hands allowing you to take your training to a whole new level. Just imagine what you can do with HANDS-FREE RESISTANCE TRAINING™. We talk to the founders Doniphan Stone and Jeff Huling, about their motivation for developing the CFX Trainer, the benefits to hands-free training, and how they have structured and built their business.    Save 10% off the CFX Trainer by using the code CFX10CLARK at checkout.  Social Media Instagram | @cfxtrainer Facebook | @cfxtrainer

Growing up in the 80's and 90's allowed us to experience a wide variety of TV shows, some good, some really bad. Today Chris and Mike sit down and discuss their Top 10 favorite shows growing up. 

This week on the show we are continuing our conversation on the book, the 17-hour fast, with the co-author of the book, Dr. Frank Merritt. If you missed last weeks episode, we spoke with his co-author Phil White, about the inspiration for the book and the protocol for the 17 hour fast. Drawing on his years of medical practice, Dr. Merritt delivers the science behind the protocol, that promotes a mind, body, and soul experience. He explains the techniques and activities that will create a potent combination for success, as well as busts some of the most common myths about fasting.

In this episode we look at the change in television from those before and after school cartoons that we grew up with and loved to cartoons being featured on their own specialty channels. We also look at some of our favourite weekday cartoons growing up in the 80's and 90s. 

BLOCK 1     Repeat 2 x TRX Squat  TRX Squat & Row 45 sec TRX Crossing Balance Lunge (Right) TRX Crossing Balance Lunge (Left) 45 sec   BLOCK 2   Repeat 2 x TRX Row TRX T-Deltoid Raise 45 sec TRX Bicep Curl                                TRX Bicep Pulse                            45 sec   BLOCK 3   Repeat 2 x TRX Hamstring Curl TRX Hamstring Curl to Hip Press 45 sec TRX Crunch                                     TRX Mountain Climber                   45 sec   BLOCK 4   Repeat 2 x TRX Chest Press TRX Chest Fly 45 sec TRX Tricep Press                              TRX Reverse Tricep Press               45 sec   BLOCK 5   Repeat 2 x TRX Single Leg Squat (Right) TRX Single Leg Squat (Left) 45 sec TRX Single Leg Hip Hinge (Right)      TRX Single Leg Hip Hinge (Left)      45 sec   BLOCK 6   Repeat 2 x TRX Y-Raise TRX Split Fly 45 sec TRX Standing Rollout                       TRX Plank (Hands In)                     45 sec