August Client of the Month: Dylan Kurp

August Client of the Month: Dylan Kurp

This month’s client of the month is a long time client of StrongerYou. Dylan has been working with us for just about 2 years now and has made one of the most drastic weight GAIN transformations that I’ve seen in my clients to date. He is a prime example of trusting in the process and reaping the rewards. I still remember one of our first training sessions where I asked him to squat the empty barbell (45lbs) and he was unable to do it for even one repetition… Fast forward to nowadays and he has a personal best squat of 195lbs! Quite the improvement. Dylan has also gained a considerable amount of muscle – roughly 35 lbs of it over the last couple of years all from good diet and strength training. “I’ve been working with Matt Taylor for close to two years now and his guidance and wealth of knowledge have been key to me achieving my personal fitness goals.  Prior to working with Matt I was struggling to gain any weight or strength.  He got me started on a program where I went from being unable to squat a bar to being able to squat over my own body weight.  I had done other workouts prior to training with Matt, but his was the one that got me out of my slump and propelled me towards actually getting results.  It’s been a lot of work but it’s been worth it!” Looking forwards to keeping the gain train going, Dylan! Enjoy your new SYPT merch and here’s to even more strength and muscle gains in the years to...
Not Every Workout is a Bootcamp

Not Every Workout is a Bootcamp

From the outside, personal training can seem like a very hardcore, high energy undertaking to many prospective clients. In many ways, it is. One very common misconception is that all workouts are this bootcamp, “kick your butt into shape”, circuit style of training, regardless of the client’s goals. This is definitely not the case. Often times, the KISS (keep it simple, silly) approach works extremely well for building strength, toning, and building task-specific performance. First off, I’d like to clarify that my goal here is not to discredit boot camps. Due to the high intensity and aerobic focused nature of these programs, they can be a great general workout to get the best results on top of your regular training especially if your goals are primarily fat/weight loss oriented. That being said, when the goal is to optimize one’s training to ensure the best results, large group fitness classes are not always the best option for muscle gain, injury rehabilitation, and task specific work such as hiking, or competitive sports. When going to the gym for the first time, it can be a daunting task; there’s loud music, an enormous amount of options for exercises, sets, reps, and workout programs – not to mention the form on all of these exercises (for a more detailed guide on how to figure out where to start, check out our article on starting out with going to the gym). As such, one of the best ways to go about beginning training is to determine your weakest link and build from there, with the exercise selection being based on the goal of the...
July Client of the Month: Brenda Lee

July Client of the Month: Brenda Lee

This month’s Client of the Month Award goes to Brenda Lee! Brenda started out with us looking to lose some excess weight and to trim up. She has shown exemplary levels of dedication to both her training and nutrition and the results show! In 6 months, she lost nearly 30 lbs and has managed to keep it off all while gaining an impressive amount of strength. I have trained with Matt for almost a year. I first came to see him when I had hit a plateau with my weight loss goal. I was also determined to wear a bikini for the first time in my life by the time summer came along. I can happily say I have reached my goal, the picture on the left is when I first started back in August [2015] and the one on the right is this March when I tried on my first bikini, ahead of summer time I might add. the squats, deadlifts, and bench presses have all paid off. Not only have I reached my goal, but my posture has improved significantly thanks to Matt and his exercises. I feel more confident than I ever have in my life. My next foal is to do an unassisted chin-up and I know Matt can get me there. -Brenda Lee Fantastic work, Brenda! Way to trust in the process and reap the rewards. Enjoy your SYPT merch and we look forward to helping you get even better with each session. Want to be featured as our next client of the month? Check out our personal training methods and take the first step...
How and Where to Start When You Want to Lift Weights

How and Where to Start When You Want to Lift Weights

With all the information out there regarding fitness regimes, it can be a daunting task gathering the motivation to begin working out, let alone understanding what exercises to do, how many to do in a single session, how much of each, and how often. Today’s article aims to give a good starting point for each of these criteria for a general needs type individual. This would resemble a fat loss/muscle gain program and should be used in conjunction with a solid dietary approach and healthy lifestyle choices. The first item that needs to be in place with an exercise program is the exercises themselves; without them, there is nothing but meaningless numbers for sets and reps. When starting out, it’s important to consider your experience level with a certain movement (such as a squat) and determine the appropriate progressions/regressions to ensure that the specific exercise being used is safe and effective. As such, we recommend to train 5 main movements at the beginning of one’s exercise career: squat, upper body push, upper body pull, hinge, and core. some examples of each are as follows: Squat: split squat, goblet squat, kettlebell front squat, barbell front squat, barbell back squat. UB Push: band assisted pushup, pushup, dumbbell bench press, barbell bench press, half kneeling dumbbell overhead press, landmine press, barbell overhead press. UB Pull: inverted row, chest supported dumbbell row, band assisted chin-up/pull-up, chin-up/pull-up, seated cable row, bent over barbell row. Hinge: dumbbell Romanian deadlift, kettlebell romanian deadlift, kettlebell deadlift, block pull, barbell deadlift, kettlebell swing. Core: planks, RKC planks, ab roller, Pallof press, Swiss ball roll-out, stir-the-pot. As you can see, there...

June Client of the Month: Dan Topping

This month’s Client of the Month Award goes to a long time client of StrongerYou, Dan Topping. Dan originally came to us looking to gain some muscle and improve his overall strength/athleticism. Since then, he has made tremendous strides in all of those aspects, gaining around 15 lbs of muscle, and taking his squat from below 200 lbs to 325 lbs recently, bench press from around 185 to now 250, and his deadlift from around 230 to a whopping 385.   I’ve been training with Matt for just over a year and a half now. The three main exercises we focus on are bench press, back squat, and sumo deadlift. My strength has increased considerably in each of these lifts since I’ve started with Matt which has resulted in me achieving my goals. Matt has also taught me the importance of staying on top my pre and post workout warm-up and cool down, which consists of both mobility and stability exercises. I look forward to carrying on the success I’ve had training at StrongerYou PT. – Dan Topping Great work Dan, upwards and onwards! Enjoy your new SYPT swag. Want to be featured as our next client of the month? Check out our personal training methods and take the first step towards a StrongerYou by booking a free consultation online or by phone at 604-562-3719.   Looking for the best information on the web for fat loss, muscle gain, and sports training? Get it delivered straight to your inbox by signing up below and receive your FREE copy of the SYPT Back Pain...
The Foolproof Diet

The Foolproof Diet

Discalimer: I am not a medical doctor. If you have a pre-existing medical condition pertaining to your diet and health, consult a doctor prior to attempting the steps outlined in this article.  Hours upon hours spent in the gym on cardio, weight lifting, aerobics, etc. and yet still no weight loss! Sound familiar? While exercise is an important part to the weight loss journey, many forget to properly account for the diet side of things. The latter amounts for 60+% of any body composition related goals and the success therein.   Before we get into the method, let’s set down a couple ground rules that will maximize how well this works for you. Be honest with yourself – if you snack on nuts, for example, during the day and don’t count them towards your caloric total because “it’s not that much”, or “it’s not a full meal”, you’re really just cheating yourself. Stay active – just because you are going to be eating less than normal doesn’t mean you can slack off at or outside of the gym. If you normally walk to work, and then you start driving everywhere instead, your daily burn will obviously be lower. Know how to be flexible – many times, I will see diets fail as a result of one small slip up that quickly snowballs. You went out for lunch and ate more food than usual… big deal! Eat less for the rest of the day; which brings me to my next point. USE COMMON SENSE. Eating a salad at some point during the week will not automatically void the rest of the food...
The 80/10/10 Rule

The 80/10/10 Rule

When I started training, I was a very emotional lifter – getting psyched up for my heavy weights and extremely mad whenever I had a sub-par workout or failed to acheieve a new best every time I went to the gym. While constantly striving for improvement is a good trait to have, it can also be to your detriment. By the time I had been lifting for a couple of years, I realized that not every session is the best session and sometimes you just need to go with the flow to a degree.   One concept that really helped me embrace this new mentality and overcome my overemotional state in the gym was something called the “80/10/10 rule”. I first read about this on Paul Carter’s blog while catching up on some reading. The reality of things is that bad sessions happen. If you’ve got most of your training program variables in place, then hopefully not often, but they still remain a reality. What you need to embrace is the fact that as your training age increases, a lot of your sessions will simply become “putting the work in/bread and butter” type sessions. This represents the 80%. The first 10 stands for the 10% of sessions that will be sub-par, whether it was because you’ve been under a lot of stress at work, your diet hasn’t been on point over the last few days, or even small things such as quality of sleep and recovery capacity (how much stress you can recover from, workout to workout, and still adapt). The final 10 is everyone’s favorite 10% – these are the days...
Every Woman Should Lift Heavy

Every Woman Should Lift Heavy

When I first started lifting weights about 6.5 years ago, I bought in to a lot of “bro-science” such as bodypart splits, only benching until my elbows hit 90 degrees, eating 10 meals a day, etc. Since then, I’ve done countless hours of research in the pursuit of consistently making myself not only a more informed and educated trainer, but also a smart lifter. One of the biggest myths I ran into was that “women shouldn’t lift weights because it will make them look like a man”. This statement is simply not true due to a variety of reasons including hormonal factors, genetic ceilings, and where males vs females store more muscle. First off, I’d like to preface this with the notion that we are talking exclusively about natural athletes here and not “enhanced” ones (i.e. Steroids/PEDs). One commonly known hormone in the context of resistance training is testosterone. One of its roles? To promote muscle growth. In men, this hormone’s presence is higher than in females making the act of muscle gain much quicker in males than in females. In fact, males new to training can expect about 0.7lbs of dry muscle gain every week provided they do everything right. Females can expect about half of this rate of gain. As you can see, becoming a 230lb hulk doesn’t happen overnight. The rate of muscle gain isn’t the only influencing factor here. Since females have lower testosterone levels (and testosterone : estrogen ratio as well), there is a lower threshold for how much muscle mass they can carry on their frame in comparison to males. Finally, there is...
Benefits of Full Body Training

Benefits of Full Body Training

Determining the appropriate program for your exercise needs can be a chore. Body part split, upper/lower, full body, 6 days a week, 2 days a week, the list goes on. Each of these methods has its pros and cons. The following are a few benefits to full body training (when all major muscle groups are trained in each training session). 1. Lower Time Commitment Many of us lead very busy lives. Working 5 days a week, recreational sports, taking care of the kids, it all adds up. Luckily, with full body training you only need to train 2-3 times a week, leaving you with more time for other obligations in your life. Some full body workouts may take slightly more time than a more segmented workout regime, but your overall weekly hour commitment will end up being lower due to less total days in the gym. 2. Increased Recovery Rates Many people can’t handle back to back workout days even though they may not be using the same muscles. The nervous system also plays a role in performance and if it is still fatigued, you will wind up with a lower performance. By giving yourself more time in between gym sessions, you will be coming in to the gym feeling fresh and ready to give it your all more often. 3. Ideal for Fat Loss Weight training is often avoided when people are looking to lose weight because of the common misconception that weights will make you get bulky and/or prevent fat loss. The fact of the matter is, you need to be doing weight training properly in order...
Why Everyone Should Have a Personal Trainer

Why Everyone Should Have a Personal Trainer

Working out by yourself can be fun at times, but running into plateaus or becoming bored is almost inevitable. A personal trainer can help you not only break through any plateaus you may be having but also aid in getting you off on the right foot if you are new to the gym. Here are the top 5 reasons to hire a personal trainer – regardless of your experience level. #5: Learning New Things Working with a personal trainer can help you by teaching you new exercises that you may be unfamiliar with or even correcting your form on ones that you’ve been doing for a while. Either way, they will make sure that you end up a little bit more “gym smart” by the end of every session. #4: They’re Sometimes Your Therapist Whether it was a long day at work or the stress of a breakup, getting a good workout in and seeing progress is one of the best ways to de-stress. Exercise releases endorphins in the brain (chemicals which help to battle depression and are the payoff of your body’s work-reward system) which also makes it a great way to fend off depression and overall feelings of malaise. #3: A Trainer is an Objective Eye There are many things that you may not feel (or even see in the mirror) while you’re exercising which may be potentially injurious. A personal trainer is not just an extra set of eyes, but rather, an informed set of eyes watching to make sure that your form is perfect so that you don’t risk in jury and maximise your results...