Wow.What a week! a good week but busy.Running between Kerrisdale,Eastside Fitness and the Richmond Olympic Oval keeps me happy..I'm still processing the week before when I went out to the Justice Institute of B.C. and ran the POPAT[Police Officer Physical Abilities Test] as a guest of the amazing Rebecca Swan Fitness Coordinator for the VPD.I got 4:54 and a couple of re-do's but considering my age and the fact I didn't do any specific training for it, not bad.I WILL do it again, but man it was tough.
Training Police and law enforcement is a cause very close to my heart-those of you who know me well know why.
This week was really good as well thanks to my fantastic client Mr. Marshall at Kerrisdale..78 years old stroke, limited use of his left side, this guy blows my mind..He is always fifteen minutes early and his dedication could put someone half his age and in better physical shape to shame.
Then there were the two inspiring women at Eastside Fitness, Victoria has Parkinsons diseas but she is in great shape and there was nothing she wouldn't do.
Its people like that that make my job worthwhile.No amount of money can ever compare to the feeling you get when you come across people like that.
Had a few clients at the Oval too, where I am heading right now..
Next week is TSAC in Las Vegas..will post before I go
Saturday, March 31, 2012
Sunday, March 11, 2012
Athletes Performance Part 2 coming up!!!
best training in the world-I am doing my phase 2 performance mentorship in May- easily the best money I have ever spent....
Tuesday, March 6, 2012
Eastside Fitness!!
!!!!
Been training/teaching at a local Gym up on Fraser Street in the heart of Vancouver's East side[Obviously!!!]
This is a fantastic littlke Gym that offers classes for all fitness levels and abilities...I teach an Athletic conditioning class there Monday nights at 6:15 pm..the owners are really proactive at engaging the community in this area, the care and effort that they are putting into this Gym is truly inspiring. If your in East Van please check it out
Been training/teaching at a local Gym up on Fraser Street in the heart of Vancouver's East side[Obviously!!!]
This is a fantastic littlke Gym that offers classes for all fitness levels and abilities...I teach an Athletic conditioning class there Monday nights at 6:15 pm..the owners are really proactive at engaging the community in this area, the care and effort that they are putting into this Gym is truly inspiring. If your in East Van please check it out
Tuesday, January 25, 2011
article on recovery I wrote..
RECOVERY ARE YOU GETTING YOURS? a short article I wrote for the Richmond Olympic Oval
By Ryan Delaney BCRPA Personal Trainer..
...So your hitting the gym three to four times a week, pumping the iron,tramping on the treadmill and being a dedicated fitness fanatic..so what could be wrong with this picture?
Well nothing actually if your allowing your body adequate time to recover..when we talk about recovery we mean a couple of different things....there is our specific recovery from any form of physical activity, and then there is our recovery as part of our exercise session that will allow our muscles to replenish their cellular energy[e.g. muscle glycogen]
First and foremost,are you allowing your body to fully recover from a good workout? A good rule of thumb according to the ACSM[American College Of Sports Medicine] is between 48-72 hours for muscle groups-so if you have been lifting heavy then two to three days is needed before you involve that muscle group again.
But we also have the concept of ‘active recovery’ which is light physical activity following a heavy workout- usually this would involve some light cardio and believe it or not this will speed up the recovery process ,by flushing the lactic acid and metabolic waste products out of your system....
active recovery can take the form of brisk walking,biking,yoga, light swimming,anything that involves the larger muscle groups in a lower intensity fashion..
So that covers your days out of the gym now what about when your in the Gym?How long should you wait between sets and reps before you go again?Your pounding out a couple of sets of heavy bench presses and wondering what the magic number of seconds to wait for recovery before you hit those next reps..?
Again recovery between sets depends on your specific goals..Are you a Powerlifter,bodybuilder or just an individual staying fit and hoping to stay strong to enhance your health and fitness?
It’s important to learn the basic guidelines from the National Strength and Conditioning Association in regards to how long should you wait..If you are training for muscular endurance (low to moderate resistance, 1-3 sets, >12 reps) you should rest for about 30-60 seconds. If muscular hypertrophy ,e.g. more of a bodybuilding type of training, then its moderate to heavy weight, 2-4 sets, 6-12 reps and rest periods around 45-90 seconds. Training for muscular strength/power (moderate to heavy resistance, 3-6 sets, 1-6 reps), rest ranges are 90 seconds or a bit more..but again everybody is different- listen to your body, and experiment!
By Ryan Delaney BCRPA Personal Trainer..
...So your hitting the gym three to four times a week, pumping the iron,tramping on the treadmill and being a dedicated fitness fanatic..so what could be wrong with this picture?
Well nothing actually if your allowing your body adequate time to recover..when we talk about recovery we mean a couple of different things....there is our specific recovery from any form of physical activity, and then there is our recovery as part of our exercise session that will allow our muscles to replenish their cellular energy[e.g. muscle glycogen]
First and foremost,are you allowing your body to fully recover from a good workout? A good rule of thumb according to the ACSM[American College Of Sports Medicine] is between 48-72 hours for muscle groups-so if you have been lifting heavy then two to three days is needed before you involve that muscle group again.
But we also have the concept of ‘active recovery’ which is light physical activity following a heavy workout- usually this would involve some light cardio and believe it or not this will speed up the recovery process ,by flushing the lactic acid and metabolic waste products out of your system....
active recovery can take the form of brisk walking,biking,yoga, light swimming,anything that involves the larger muscle groups in a lower intensity fashion..
So that covers your days out of the gym now what about when your in the Gym?How long should you wait between sets and reps before you go again?Your pounding out a couple of sets of heavy bench presses and wondering what the magic number of seconds to wait for recovery before you hit those next reps..?
Again recovery between sets depends on your specific goals..Are you a Powerlifter,bodybuilder or just an individual staying fit and hoping to stay strong to enhance your health and fitness?
It’s important to learn the basic guidelines from the National Strength and Conditioning Association in regards to how long should you wait..If you are training for muscular endurance (low to moderate resistance, 1-3 sets, >12 reps) you should rest for about 30-60 seconds. If muscular hypertrophy ,e.g. more of a bodybuilding type of training, then its moderate to heavy weight, 2-4 sets, 6-12 reps and rest periods around 45-90 seconds. Training for muscular strength/power (moderate to heavy resistance, 3-6 sets, 1-6 reps), rest ranges are 90 seconds or a bit more..but again everybody is different- listen to your body, and experiment!
Wednesday, March 3, 2010
Welcome again to Fuertefitness..we're happy to announce we've recently taken a position with Vancouver General Hospital in the Corporate Wellness department.Its been an amazing year, and this year looks like it will be even better!Don't forget to check us out and ask about our group personal training rates[ cheaper than a one on one!] if you and a friend or two need to get into shape now is the time for you to do it!We can train you almost anywhere!
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