Take comfort in knowing that every time you finish something difficult, you just reinforced your capacity to do something even harder

Most fights start and end very quickly. Sometimes all it takes is one punch and that punch can come without warning.

Space gives you time. Time to react, time to assess and maybe time to escape. As always, there is no shame in running, avoiding violence is admirable, it takes courage and requires compassion. For instances when you have found yourself engaged in a verbal confrontation, and physical threat is unavoidable, you need to create space in order to defend yourself safely. Read More

1 in 6 couples of childbearing age experience fertility problems.  If after one year of unprotected sex, a couple is still unable to conceive, then infertility is considered.  The complication appears to be evenly spread between men and women and 20 percent of the time it is a joint problem. Read More

knee Pain? It may be your ankles that are the problem.

As a trainer who works a lot with new moms, one of the most common questions I get is “give me my flat stomach back!” More of a demand than a question, but I get it.

Whether you are a new mom or not, if you are looking to see some definition in your abdomen in time for pool season (city life), the next 3 exercises will help you get there. They are all tried and true by many of my lovely and, er, demanding clients.

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Have you ever had a panic attack? According to the DSM IV-TR, a panic attack is associated with the presence of at least 4 of the following symptoms:

  1. palpitations, pounding heart, or accelerated heart rate
  2. sweating
  3. trembling or shaking
  4. sensations of shortness of breath or smothering
  5. feeling of choking
  6. chest pain or discomfort
  7. nausea or abdominal distress
  8. feeling dizzy, unsteady, lightheaded, or faint
  9. feelings of unreality (derealization) or being detached from oneself (depersonalization)
  10. fear of losing control or going crazy
  11. fear of dying
  12. numbness or tingling sensations (paresthesias)
  13. chills or hot flushes

If we take a look at the first several potential symptoms, you can see that these are sensations almost all of us have felt at one time or another while exercising.  Now,if you are experiencing ‘feelings of unreality’, ‘fear of going crazy’ or any of the latter symptoms listed, then something else is up and you may want to put the weights down and consider getting a new workout program. The endorphin rush you are looking for does not come with a fear of dying! Read More


1lb per week is the standard healthy rate to lose weight. Can you lose more than that? Absolutely, especially if you have a lot to lose, but it requires drastic changes to lifestyle. I’m all for making big changes, but the rate of change should be reasonable, and so, when it comes to weight loss I try to keep my clients at the 1lb per week average.  This realistic guideline tends to keep people on track for the long haul and can translate into lifelong changes in behavior.

Overall weight is a very simple way to look at the complex process of body re-composition, there are so many other things that can and should be used to monitor progress and keep motivation high. If you are on a weight loss program you should be evaluating your Fat %, water%, and lean body mass %. You should also be taking measurements of you biceps, waist, hips, and mid thigh. This should really be the bare minimum, it gives a much more complete picture of how your body is changing. When the overall weight number plateaus for a few weeks it can really put a damper on motivation to continue with your workout and nutritional program. This is a real shame, because while your total body weight might not be changing, you may have lost inches around your waist and hips, while gaining lean body mass. These are amazing accomplishments and should be noticed and rewarded with bolstering inspiration, and high fives. Read More

I’ve been teaching self defense and martial arts classes in Montreal for many years now. The first class with any new student is always the same…me talking, a lot. One of the first things I tell people is that the perfect punch is the one never thrown. The avoidance of violence should be priority number one and so the first class is modeled around ways to avoid a confrontation altogether.

There are a few ways to assess the gravity of a potential confrontation and I will get to that in another article but first things first; if you don’t want someone to attack you, don’t be a target. Let me ask you the same question I ask my students; if you needed to mug someone or assault someone, who would you pick? Hopefully your answer is no one. But, if you had to pick, would it be the person walking on a crowded street walking with purpose, or someone alone on a side street, walking and texting. If you’re smart, or even just not a total idiot, it would be the latter. The point is, assaults, muggings, murders and rapes are rarely random. Victims are chosen. So, how do you avoid being a top candidate as someones next victim? Let’s go over a few tips; Read More

A lot more people are taking training tips from programs developed for athletes. Olympic lifts, plyometrics, and high intensity interval training are all part of the public’s training tool bag, but not all of us have the luxury of elite athletic coaches guiding our way. Knee injuries are an all too common woe in the fitness industry. As training programs and competitive sports increase in intensity and complexity more strain and pressure is put on a joint whose function is supposed to be stability.

Well, while we can’t completely prevent injury in sports or in training, with the right techniques, we can dramatically reduce its occurrence. Let’s take a look at the 2 types of knee injuries and see what we can do to avoid getting them. Read More

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