Open House
We are getting so close to being ready for our re-opening and are looking forward to sharing our new space with you! On Monday, Oct 5th please come to our Open House – have a look around and enjoy a drink on us. Bring a friends & family if you like.
Time: 4-8 pm
Address: 3282 East 1st Ave, at Rupert
There will be 1 workout on Monday Oct 5th 6:30am start @ Empire Fields – meet at the parking lot off Hastings.
Please email us to confirm your spot Monday.
Hours
Regular gym hours resume Tuesday, Oct 6th.
We look forward to seeing you on Monday!
TLA is moving. Adios. Cheerio. Bye Bye. As we take our wings to a new place we will be flying with a new philosophy.
For instance, upcoming, (except boxing sessions) our cardio will take place outside in the form of running and biking. Ground based cardio works best. The options with variety and tempo changes are endless plus clients will feel the benefits of breathing and filling their lungs with fresh B.C. mountain/sea air. Our new location is ideally situated beside three parks. The training options in these three parks alone include an outdoor track for cycling, two FIFA G3 pitches, two grass pitches, tennis courts, stairs, hills, and a 600 m track. We are going to take full advantage and make ‘outside’ part of our heart rate programming.
Current TLA clients will have noticed some of our fixed one exercise machines are gone. The reason is simple. TLA will be turning our sessions in the new studio into one giant anaerobic resistance circuit that will make clients fit, conditioned and strong. As a result we need flow. Part of this flow is sticking with exercises that allows us to integrate from one resistance movement to another: think cables, bands, sleds, keiser air, bodyweight, squat racks, etc. In our humble opinion this is what athletic training is about.
Solutions. A new direction will be finding solutions for clients. These solutions include behind the scenes coaching for those important times when clients are not working out. After over a decade in the business we have targeted four core areas to focus on. For each of these four core areas TLA will offer customized and individualized coaching.
The four core areas:
1) Athletic performance
2) Strength and conditioning
3) Looking good.
4) Consistency.
Get ready for a shift.
The idea first came to me when I was kicking a ball around last summer in California.
Then in Hawaii, without any gym to go to, the idea really began bubbling below the surface.
I thought how can an individual apply the performance ideas of TLA and make them high performance outside with one condition: the application of high performance has to be simple.
Lifted had to involve basic movements only.
Sprinting had to be done in bursts.
Drinking and eating was done simply. Nothing fancy. Black coffee (butterless too/yea that’s directed at you crossfitters) -lots of fruit and vegetables (natural sugars)-chicken/fish/beans and always as a treat: dark chocolate.
Every day finished with 18 mins of micro-stretching @ night.
This simple program felt bloody good. The fresh air. The easy to follow nutrition. The exercises. There was only one caveat. To train this way you had to be fit. If I couldn’t do three chin ups I wouldn’t have been able to do 50% of the upper body exercises. For instance I wouldn’t have been able to do the bodyweight rows over and over and over again. Nor would I have been able to do the constant dips or push ups. Meanwhile, if I couldn’t sprint or atleast move fast and recover fast, again the workouts would have been for nought. This was about moving fast/recovering/lifting big basic bodyweight lifts over and over/eating lots of simple sugars. None of this would work if you couldn’t go fast or didn’t have the necessary strength. One aspect of the program led to the other: like the high glycogen demands of this style of training allowing for a certain type of nutrition.
So upcoming, very soon, Monday June 1 to be exact, TLA HP Outdoor is going ahead full steam.
I want you to feel both great and athletically challenged. If you fancy joining there is four simple but necessary conditions. You must be injury free with the ability to run. You must be able to do 3 full chin ups, you must be able to reach level 12 on the beep and since we will be outside you must be somewhat hardy.
To keep things even more simple there will be one training option. Two training sessions per week. At TLA we always go for quality so it will be well worth it because (see above.)
Here is a sample routine.
*Warm up including dynamic stretching + mini bands + gradual raising of heart rate. (10 mins)
*Running technique
*Four min interval routine. (This will be a staple and done every session)
*400m/300m/200m/100m run w/4:1 recovery.
*Circuit 1: 1.Front Squat w/Kettlebell 2.Chin Up 3.Dip 4.Staircase of 30 steps: all 3 reps (except staircase). As many quality sets as possible in 20 mins.
*Circuit 2. 1.Push up w/303 tempo. 2.Runner Step Up 3. Squat Jump w/3 sec hold 4.TRX Row w/222 tempo. Set 1- eight reps Set 2- six reps Set 3- four reps.
Cool down with easy jog or ride.
PS: I have scouted a couple of great locations and where we meet changes every week.
Fancy going outside?
Every client has the power to transform.
They just need to follow four simple strategies.
1) Consistency. The ability to transform does not happen haphazardly. They have to make quality training (see point 4) a habit.
2) Effort. Effort must come from within and is a combination of training mindset & preparation. The mindset is wanting to improve and try to do better. This takes effort. The preparation is about recovery so the effort can be made. Good preparation includes rest, recuperation and stretching. No one can transform when they are feeling tired, undernourished or tight.
3) Nutrition. Without good nutrition results do not happen: as a priority nutrition would be my personal number 1. Not enough nutrition/you lose muscle. Too much, well let’s be honest, that’s why you are training in the first place. Nutrition is fascinating stuff. Good nutrition tastes good, gives you energy, makes you feel great and provides a healthy look. Our bodies need and crave good nutrition. Also, counterintuitively when you enjoy quality nutrition you can also enjoy treats. I mean if you are eating great food (this is first world problems here folks) then having that scotch or chocolate becomes a right. However poor nutrition and treats don’t work. One feeds off the other and as a result you become slower, unhealthier and even more slovenly. Therefore, as a lifestyle my big tip is embrace nutrition. It’s magic stuff and luckily for us it’s available everywhere. Your body wants to move & eat well. Good nutrition is natures performance enhancing steroid.
4) Choosing the right exercises. Sprinting is better than slow. High resistance is better than low resistance. Therefore, as you improve, the goal is simple: move faster and find exercises that provide more resistance. (This also runs in align with strategy 2)
reINVENT – to make major improvements/ to bring into use again.
Upcoming, Train like an Athlete is giving clients a chance to reINVENT their body and minds. A chance to start one way and come out the other with a program so comprehensive your whole being will change.
You will move better.
You will feel better.
You will look better.
You will be stronger.
You will eat healthier
You will reINVENT.
The full reINVENT is 14 weeks, the modified reINVENT is 6 or 10 weeks. Without question this program is TLA’s most detailed and well thought out program to date. A program layered with progressions, athletic movement, functional exercises: including emphasis on the core and pillar, a prescribed volume of training, an individualized recovery module, and a unique but simple heart rate component that will gradually test your limits.
reINVENT is individualized for clients who wants to seek transformation for the next season.
The complete program
reINVENT involves three weekly athlete workout days for two weeks and then four workout days the next two weeks. Each workout includes power-strength-core-and functional athletic movement.
Workout 1 is on Mondays or Tuesdays.
Workout 2 is on Wednesdays or Thursdays.
Workout 3 is on Fridays.
Workout 4 when they take place will be Saturdays @ 9:45
reINVENT involves one movement day.
TLA owner Jason Kyle will design an individualized stretch and heart rate session. Clients pick a day/time from their weekly schedule to do on their own.
reINVENT recovery
The program is designed in such a way the client has between two to three complete recovery days. For the very keen clients can do one extra session on their own.
reINVENT extras.
Optional measurement & body fat testing on week 1, 6, 10 & 14. Training diary. *Three pack jumpstart nutrition consultations. *Recovery pack including heart rate monitor, foam roller & or epson salts.
*Please note. Items with *are additional charge.
reINVENT start date for TLA’s semi-private clientele.
Week 1. Monday May 12 – May 16
reINVENT
Involves specialized coaching every workout. We offer this program in semi private sessions, private, as well as the option of learning each reINVENT phase @ TLA before training under your own schedule.
Train(ing):the acquisition of knowledge, skills, and competencies as a result of the teaching or practical skills.Training has specific goals of improving one’s capability, capacity, productivity and performance.
Train like an Athlete will be updating our current training system combining performance coaching with training. We believe our current system of creating just good workouts is becoming passé. Instead, we want to position ourselves uniquely by taking a continued modern approach to training
The updated TLA method will include.
*Training & coaching the client, both inside & when requested, outside the workout. (see def.above) *Designing programs focussing on improved performance.
*Instilling recovery techniques for well being.
*Developing exercise programs that leave clients athletic. *Training the client with specific goals specifically on lifestyle & athletic management. *Creating client empowerment with our new consultancy service.
Alterations
As part of the weekly workout programming there will be subtle alterations. This will include specific interval heart rate programming, fewer but more sets on the results exercises, specific mobility and recovery work, as well as improved individualization. The days of having you just fly around from one exercise to the next without much thought will be of the past.
System
In the new set up, one trainer will train a handful or less of clients for the entire workout.By coaching with such a small number at one time we can load, judge fatigue, as well as individualize better for sustained results.
TLA Consultancy
TLA Consultancy is for clients who want additional customization by complimenting goal setting with either health and lifestyle management or athletic mentorship. Ideal for the client who wants to feel empowered outside the gym. Part of this consultancy can include: planning exercise & recovery strategies in a busy training week, goal setting, creating effective workouts for the time strapped individual, providing guidance and designing a lifestyle plan for the individual who either doesn’t have the time, doesn’t know how, or wants to follow a schedule that is more results focused and motivated for them.
TLA consultancy is done by TLA owner Jason Kyle who will meet clients one on one.
Bodyfat testing & measurement
Some clients love getting their measurements & body fat done. Some hate it. Regardless, doing body-fat testing takes time. For this reason Jason will offer body fat testing to interested clients the first Sunday of every month. A time slot will be required.
Referral
As we become more serious about your goals we hope you have the right tools to make this happen. If you need the help of a specialist seek it. TLA now has a referral base of consultancy for goal setting & motivation, nutritionist for health management/body composition, massage therapy for recovery & a physiotherapist for injuries.
A big component of TLA’s programming is sprinting. As soon as the weather warms up (usually the end of February) we start the sprinting process. When initiating a speed training program a tempting mistake is starting too aggressively. However, this temptation must be resisted as down the road aggressive programming often leads to either poor technique or muscle pulls. After all, many TLA clients come from a day of sitting. Combine this with hours of lying down on a bed and you have a system that is not exactly primed to move fast. Instead the system needs an adjustment period. For most, this adjustment will take anywhere from 4-6 weeks. A month and a half of prep might seem a lot but when you consider the benefits a good sprinting program provides the introductory prep is worth it. Clients will say they feel great- there muscles feel strong and powerful-they feel leaner. With benefits like this you want to make you start right.
The most crucial period of this introductory phase is staying loose. There is nothing uglier than a tight sprinter. From a coaching perspective it just looks wrong. At TLA we advocate micro stretching. In 13 years of business we have still to find a better preparation tool than the 4 or 5 micro stretches advocated by Nicos Apostolopoulos. When these 24 0r 30 mins of light stretches are implemented in the evening before a sleep the benefits are massive. The effect far surpass the effort. This includes a more relaxed nervous system, looser muscles and more importantly a body that is prepped for higher intensive sport movements. As a result when the client is moving they will feel great.
When the client comes in for the actual workout it’s all about dynamic prep. At TLA we have three phases.
Phase 1: Easy. This includes just moving easily. We like to see clients go for light jogs. Just enough to raise the body temperature. About 5 mins.
Phase 2: Dynamic. At TLA we do 10 minutes of dynamic stretching exercises to reduce muscle stiffness. Dynamic (ballistic) stretches through a wide range of motion work best because they are closer to the athlete’s actual movements in the sprint. We like to include heel kicks, A skips, funny walk kicks, achilles, lateral lunges, hip swings, and fast calf movements. We will also include a set # of plyometric jumps, finishing off with starts & acceleration runs.
Phase 3:Sprinting. We will initially start with low percentage sprints of 60-70% for about three weeks, before moving to the higher intensity sprints of 70%, 80%, & toward the last week 90%. During this introductory if required we will video clients with coaches eye for instant feedback and introduce other technique tools such as tire pulls, sled drags, & on the spot mirroring for movement awareness.
All in all it will take half an hour to forty minutes. When it’s complete the client is ready for an intensive 30 minute lifting routine before heading home.
Easy peasy!
Every few weeks I hit a local gym to see what’s happening. Today, I hit a beautiful community centre overlooking the park. The equipment was state. Newest of the new. Best of the best. I had not been there in over six months, but I did notice the same people. Not much had changed. As with every visit the best bodies were lifting intensively at the free weight section, the Ok bodies were lifting semi intensively at the cable and machine section, and the worst bodies were slowly grinding on the treadmills.
If I was an exerciser who worked out at the gym this would tell me one thing: for best results you need to be pushed toward strength. In other words: strong is the new skinny. Strength is a form of athletic performance which, when coupled with a solid nutrition plan, leads to a great physique faster than most forms of training.
But how do you get strong? After all if it was easy, everyone would lift like Louis Cyr.
Step 1. The first thing is realizing what exercises make you strongest fastest. The list is not extensive. Suggestions: Squat. Yes. Deadlift & hip thrusts. Absolutely. Chin ups & Presses. Yep. One Arm Rows. Sure. Weighted push ups. Short sprints. Definitely.
Step 2. The next component is varied low to mid rep ranges combined with mixed tempos. Despite what Gwynth Paltrow preaches, over the long term, high rep, up & down rep ranges don’t necessarily cut it. Sure it’s great to add high light reps sporadically or with select lifts. However, over the bulk of training sessions we want big, high tension, or fast & explosive lifts. Large efforts, just by their very nature require lower reps. If you can do 15+ reps without much bother this is far too low. Instead I would shoot for 9-12, 7-9, 4-6 & on occasion 1-3 reps. Another option is having fun with pain by adding tempos. For instance, as opposed to just the usual lift up, lift down (which is a bit too missionary for my liking) complete a rep in four, six, or even ten seconds.
Step 3. After a lift you should require a rest period. This is a big one. The rest period might be 45 seconds, 90 seconds, three minutes or after a particular taxing set: five minutes. Regardless, if you are not taking rest periods this is a good indication the intensity is not high enough. After a set you should have been working hard enough that your body needs brief rejuvenation before continuing onto the next exercise. When you go for a sprint moving as fast as you can you need a rest because the intensity was high. This same rule applies to lifting: after every set you should be somewhat spent/not too dissimilar to the feeling of just completing a short 40 m sprint.
*When a client roars from one exercise to the other I rarely think they are pushing hard. Instead, I think because they can roar from one exercise to the other the workout is too easy.
Step 4. Application of effort. When seeking strength, continuous effort is key. On a scale of 1-10 this effort should be a consistent 7/10 to a full 8/10,9/10 or 10/10 effort on almost every set. Throughout the workout these 7-10 efforts would need to take place in repeated bouts for up to an hour. Multiply this by the few weekly workouts needed every week to achieve strength & it starts to become clear why most people gravitate toward the cardio machines and easier exercises.
Step 5. Eat quality carbs. If you are going to lift for strength you need glycogen. Glycogen comes from carbs. One of the worst mistakes is going low carb if you want to get strong. Going too low on carbohydrates limits glucose in the body, which in turn, will mean the exerciser (despite their high performing intention) will not have the energy to raise the necessary intensity.
TLA has several clients who consistently hit high numbers, take rests, always puts 7-10 efforts in most exercises and enjoy an enviable level of carbs throughout the day. As a result, they look pretty amazing. This is not a magic pill. Instead, build up gradually, and as you build up follow these 5 simple steps. The results radar will travel from flatline to through the roof justifying your claim to be part of the new skinny.
I was reading a fitness blog this morning about an individual who competes in Tough Mudders. For those not in the know a Tough Mudder is a challenging army obstacle style course which fitness enthusiasts are turning to in droves. This particular blogger was on a ‘caveman’ or low carb, high protein Paleo diet competing in several mudders per year. His training program included lifting heavy weights once per week, alongside several weekly mudder style training sessions of crawling, climbs and long endurance runs.- He included videos of himself and I can vouch this individual trained very hard.- Yet, this isn’t what stood out- Instead what made his blog stand out was the images he included and obviously admired. Most of these images were of ripped muscular men with lean torso’s, muscular backs, and extremely well developed posterior chains. Underneath the pictures he wrote slogans such as ‘almost there’, ‘wow, can’t believe how hard he must train to look like this’, ‘look at this physique’ ‘inspiring’, ‘must get in my workout today.’ etc, etc.
This man obviously had a consistent training ethic but the ironic thing was his goals did not match his ideal. He was training one way to look another and was oblivious to the fact. As I read his workout program I realized he could train for the next twenty years and would never ever achieve the ‘inspiring’ bodies he so coveted.
What he didn’t seem to know the pictures he included were a combination of nutrition, (manipulating carbs & calories) lifting heavy & medium percentage weights consistently, sequenced anaerobic or aerobic conditioning, “off recovery days”, complimented with quality rest for muscle growth. The only thing this man was doing similar was the heavy lifting day and even at that, his volume was too low for any significant changes.
Which brings me to the rule 4 of Narnia. Make sure your goals are in line with your efforts otherwise it ain’t never gonna happen.
Yesterday, my 12 year old son had track practice in the morning. Track was followed by a mini triathlon (which was part of a school phys. ed program). After school he put on his boots and cycled to and from his 60 minute evening soccer practice. Upon returning home-a massive dinner was inhaled- followed by a saucer size bowl of ice cream for dessert. After dessert, he then proceeded to have an epsom salt bath and just before bed: micro stretching.
As he trundled to bed my wife said to him ‘I wish I was as fit as you’ to which he replied ‘you won’t be as fit as me because you are not committed.’
Cheeky. Indeed. But he was right.
Getting fit doesn’t just happen. Getting fit is a commitment. And if you’ve ever been in a relationship you know commitments are tough. With exercise these commitments range from the proper nutrition, the application of effort and consistency, the routine, the recovering, the monitoring, and the doing when you feel like don’ting.
Commit full on and like any good relationship there will be quiet rewards, such as fitness and an athlete’s body. Do it haphazardly or chaotically and the rewards will be smaller. Therefore, the third rule of getting into Narnia is advice taken straight from the mouth of a fit 12 year old. You must be committed.
Are you?