Performance Theory with Mike Clark: Recent Episodes

Michael Clark

Performance Theory with Mike Clark delivers insights, lessons and proven strategies from leading experts in all areas of performance - fitness, health, nutrition, training and business - to maximize your potential. Tune in every week to hear the latest research and interviews with athletes, coaches, doctors, entrepreneurs, and high-performers and discover the advice you need to live a high performance life.

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.

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!
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.
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.

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.
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.
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.

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.
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

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.
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.
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.

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.

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.
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.

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.

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.
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!

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.
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.

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.
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.

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.

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.

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.

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.

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!

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!

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.
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.
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.
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.
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.

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.

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.
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.

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.
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

In today's episode, I’m joined by Emmy Nominated author Phil White. Phil is the co-author of The 17 Hour Fast with Dr. Frank Merritt. I speak to Phil about the inspiration for the book, his own fasting schedule, and the benefits that implementing fasts can have on your life.

Inspired by his best friend’s battle with cancer, Dr. Frank Merritt has engineered the fasting protocol, The 17 Hour Fast, which offers maximum benefits from a minimum fast that promotes an enriching mind, body and soul experience. Drawing on years of medical practice as well as VitalityPro research protocols developed with iconic athletes, respected nutritionists, and behavioral/exercise psychologists, The 17 Hour Fast embodies a minimum effective dose (MED) strategy harnessing powerful health and performance advantages of longer fasts while avoiding many of their pitfalls. Furthermore, The 17 Hour Fast is carefully synchronized and choreographed with diurnal/nocturnal hormone patterns, sleep hygiene, personal growth and relationship building techniques and suggested training/recovery activities to create a potent combination for success.

The 17-Hour Fast is founded on a bedrock of cutting-edge scientific data and presented in an intuitive and approachable way by Dr. Merritt and acclaimed writer Phil White (Unplugged, Game Changer, and Flight Plan).

The 17-Hour Fast can help anyone:

Cut cholesterol, reduce bacterial overgrowth, and lower toxins
Start making lifestyle changes that lower body weight and BMI and reduce body fat
Improve digestive issues like IBS, fatty liver disease, and acid reflux
Boost physical and cognitive performance
Break free from habitual and boredom-related eating
Create a rich, fully engaged experience before, during, and after fasting
Achieve many of the benefits of a 48-hour fast in less than half the time, while avoiding many of the risks of more extreme fasts
Overcome food-related psychological and behavioral issues while turning destructive habits into healthy ones
Reduce sugar dependence
Achieve more restful and restorative sleep
Use fasting to strengthen work-life balance, improve relationships, and focus on helping others

Today we’ll dive into The 17 Hour Fast and how to get started making it a habit.

For more information visit: www.philwhitebooks.com

He's known as the first Superhero. He's been called Kal-El, The Man of Steel, but most of us know him by the name Superman.

Join your hosts Mike and Chris as they discuss his history in comics, cartoons, toys, and why DC just can't seem to get the movies right.

Only have a short time to get your daily workout in? Get a full-body training session in with this quick 25 minute workout. These express workouts will challenge you, get you stronger, and make you sweat! No need for equipment for this one besides your TRX Suspension Trainer and some body weight.

Exercise

Work Rest Alternating Lunges 45 sec 15 sec TRX Squat 45 sec 15 sec Split Jumps 45 sec 15 sec TRX Row 45 sec 15 sec Push Ups 45 sec 15 sec TRX Stir-the-Pot 45 sec 15 sec Jumping Jacks 45 sec 15 sec Hip Press 45 sec 15 sec TRX Hamstring Curl 45 sec 15 sec Diamond Push Ups 45 sec 15 sec TRX Bicep Curls 45 sec 15 sec Side Plank 22 sec / Side 15 sec TRX Jump Squat 45 sec 15 sec TRX Single Leg Squat 22 sec / side 15 sec Squat Pulses 45 sec 15 sec TRX T-Deltoid Raise 45 sec 15 sec Plyometric Push Ups 45 sec 15 sec TRX Crunch 45 sec 15 sec Burpee 45 sec 15 sec Single Leg Deadlift 22 sec / side 15 sec TRX Hip Press 45 sec 15 sec Bench Dips 45 sec 15 sec TRX Bicep Clutch 45 sec 15 sec Russian Twist 45 sec 15 sec Running on the Spot 45 sec FINISHED

Taking responsibility for your life isn't easy. It means taking ownership of your own behavior and the consequences of that behavior. Today's episode we provide you with some simple tips to help you take responsibility and control of your own weight loss.

Welcome to a new segment on the podcast #TheSplashPage!

Co-Hosts Mike Clark and Chris Ruhl dive into pop culture which includes: comics, toys, the latest movies and TV shows.

In their first episode, Chris and Mike discuss all things Spider-Man, the origin of the comic, the movies, the multitude of characters that have erupted from this superhero, and what the future may look like in the Marvel (MCU) and Sony Universes.

BLOCK 1 Repeat 2 x TRX Pushup 30 sec TRX Pendulum 30 sec TRX Front Squat with Hop 30 sec

BLOCK 2 Repeat 2 x TRX Inverted Row 30 sec TRX Hip Drop (R/L) 30 sec TRX Crossing Balance Lunge (R/L) 30 sec

BLOCK 3 Repeat 2 x TRX Tricep Press 30 sec TRX Standing Rollout 30 sec TRX Hamstring Curl 30 sec BLOCK 4 Repeat 2 x TRX Bicep Curl 30 sec TRX Overhead Back Extension 30 sec TRX Split Jump 30 sec BLOCK 5 Repeat 2 x TRX Y-Delt Raise 30 sec TRX Crunch 30 sec TRX Hip Press 30 sec

We all suffer from stress, and most of the time we don't even realize it. If you’re not accounting for the three stressors, you’re not optimizing your health.

Today we're speaking with Chiropractic intern Jamie Laing (@laingj)about the toll that stress takes on your body. She discusses how to identify the sources of the 3 T's of stress, and the effects that this interference (stress) has on your nervous system, the brain-body connection, and how best to decrease these.

Block 1 - Repeat x2

Pushups
Pullups (or Supermans)
Squat Thrusts (or Mountain Climbers)

Block 2 - Repeat x2

TRX Bicep Curl
TRX Tricep Press
TRX Hip Press

Block 3 - Repeat x2

TRX Y-Raise
TRX Split Fly
Plank with Toe Taps

Block 4 - Repeat x2

TRX Chest Press
TRX Row (or TRX Inverted Row)
TRX Crunch

LAST EXERCISE (Choose 1!)

Burpees
Jumping Jacks
Running on the Spot

Follow me on social media:

Instagram
Facebook
Twitter
Website

This week’s episode we're speaking with Sherry Zhang, CEO and founder of GenoPalate. GenoPalate uses the latest research in genetics and nutrition to show individuals how to eat healthier based on their own genes.

If you're interested how genetics impacts health, or want to know how you can use your own genetic data to make healthier decisions regarding your diet, Zhang provides the information to get you started down the path. She also provides listeners with a coupon code to receive a discount on their GenoPalate DNA analysis.

For more information on GenoPalate, reach out to them on their website, or email them directly at hello@genopalate.com

This workout goes through all 9 of the Foundational Movements (Crawl, Plank, Hinge, Pull, Step, Lunge, Squat, Push & Rotate). You'll be performing 30 seconds of the exercise, followed by a quick 10 second rest, then another 30 seconds of work.

TRX Mountain Climbers (Hands-In)
TRX Plank (Hands-In)
TRX Hip Press
TRX Row
TRX Balance Lunge (Right / Left)
TRX Crossing Balance Lunge (Right / Left)
TRX Squat Jump
TRX Chest Press
TRX Oblique Crunch
TRX Spider-Man
TRX Pike
TRX Hamstring Curl
TRX Bicep Pulse
TRX Sprinter Start (Right / Left)
TRX Sprinter Start with Hop (Right / Left)
TRX Squat
TRX Tricep Press
TRX Hip Drop (Right / Left)

Round 1

TRX Atomic Push Ups
TRX Single Leg Squat (R)
TRX Single Leg Squat (L)
TRX Chest Press
TRX Front Squat with Hop

Round 2

TRX Mid Row
TRX Jump Squat
TRX High Row
TRX Crossing Balance Lunge (R)
TRX Crossing Balance Lunge (L)

Round 3

TRX Single Arm Bicep Curls (R)
TRX Single Arm Bicep Curls (L)
TRX Squat
TRX Reverse Bicep Curls
TRX Squat Pulse

Round 4

TRX Single Arm Tricep Press (R)
TRX Single Arm Tricep Press (L)
TRX T – Fly
TRX Reverse Tricep Press
TRX Y – Fly

Round 5

TRX Plank
TRX Mountain Climber
TRX Crunch
TRX Pike
TRX Standing Rollout

Personal Trainers & Fitness Coaches, this one's for you! Did you know the average personal trainer only is in the business for 1-2 years? Extend your career in the fitness industry by refining these 7 areas.

No doubt the Holiday Season did some damage to not only your wallet, but to your weight as well. Fight the winter weight gain with 3 rules to set in place this New Year.

Don't let those Christmas gatherings spoil all your hard work this year, try the TRX Post-Christmas Party Workout!

Get in the spirit of Christmas by sweating to The 12 TRX Exercises of Christmas

Not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling: it could be seriously harming your health.

Wrapping up the final #TRXTuesday for the year with a program that is a full bodyweight program that you can do anywhere (TRX Options are also listed below). These bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without gym machines or equipment.

The format will be 25 minutes, 45 sec of work with 15 sec of rest in between exercises. We will rotate through the following:

Full Body
Legs
Chest & Back
Arms & Shoulders
Core

The Workout

Mountain Climbers (TRX Mountain Climbers)
Lunge (Alternating TRX Balance Lunges)
Push Up (TRX Push Up)
Tricep Dip (TRX Tricep Press)
Flutter Kick (TRX Crunch)
Tuck Jump (TRX Jump Squats)
Curtsy Lunge (Alternating TRX Crossing Balance Lunge)
Superman (TRX Standing Rollout)
Diamond Push Up (TRX Tricep Kickback)
Russian Twist (TRX Oblique Crunches)
Inchworms (TRX Atomic Pushup)
Wall Sit (TRX Squat)
Contralateral Limb Raise (TRX Row)
Arm Circles (TRX Y-Deltoid Raise)
Bicycle (TRX Hamstring Runner)
Burpee
Lunge Jump (TRX Cycle Jumps)
Dolphin Push Up (TRX Inside Chest Press)
Shoulder Stabilization Series (I-Y-T-W-O) - (TRX I-Y-T-W Raise)
L-Sit (TRX Pike)
Plank to Push Up (TRX Shoulder Taps)
Squat Reach & Jump (Alternating TRX Sprinter Start with Hop)
Judo Push Up (TRX Inverted Row)
Boxer (TRX Bicep Pulse)
Side Plank (TRX Side Plank)

Get ready, get set... but just don't forget to warm up! A warm up is essential before any keep fit activity or sport to prevent injuries.

Find Dr Jason Lamarche on Social Media:

Email:drjlamarche@gmail.com
Facebook:@drjlamarche
Instagram:@drjlamarche
Twitter:@drjlamarche

Training day for legs! This 25 minute workout focuses on developing lower body strength and endurance. Perform 60 seconds of each exercise followed by 15 seconds of rest.

TRX Squat
TRX Jump Squats
TRX Wall Sit
TRX Front Squat
TRX Hamstring Curl
TRX Hip Press
TRX Single Leg Squats (R)
TRX Single Leg Squats (L)
TRX Crossing Balance Lunge (R)
TRX Crossing Balance Lunge (L)
TRX Sprinter Start (R)
TRX Sprinter Start (L)
TRX Abducted Lunge (R)
TRX Abducted Lunge Lunge (L)
TRX Calf Raise
TRX Sumo Squat
TRX Cossack
TRX Close Squats
TRX Crunch
TRX Mountain Climbers

It's that time of year where we get bombarded by holiday treats that often leave us feeling guilty and up a few pounds on the scale. This year, let's focus on maintaining your weight throughout the Christmas season. This survival guide will help you make your way to the New Year with as little damage to the scale as possible.

If you need to get healthy, I'm talking really overhaul your health, this workshop can help spark a change that will can lead to huge changes in your life. Listen to this episode and ask questions!

Contact / Follow Dr. Jason Lamarche

Email: drjlamarche@gmail.com
Facebook: @drjlamarche
Instagram: @drjlamarche
Twitter: @drjlamarche

TRX Express Workout 9

TRX Plank
TRX Standing Rollout
TRX Tricep Press
TRX Tricep Kickback
TRX Tricep Press
TRX Tricep Kickback
TRX Bicep Curl
TRX Bicep Clutch
TRX Bicep Curl
TRX Bicep Clutch
TRX Y-Deltoid Raise
TRX Split Fly
TRX Y-Deltoid Raise
TRX Split Fly
TRX Reverse Tricep Press
TRX Reverse Bicep Curl
TRX A-Deltoid Fly
TRX Reverse Tricep Press
TRX Reverse Bicep Curl
TRX A-Deltoid Fly
TRX Crunch
TRX Mountain Climbers
TRX Side Plank - Right
TRX Side Plank - Left
TRX Atomic Pushups

If you're like most kids growing up, at some point you've wanted to be a firefighter. Want to know what it's really like? Today's episode we're speaking with City of Edmonton Firefighter Amiel Aarsen. The ups, the downs, the training, and what life is really like for a first responder.

We also go into his favourite travel spots, how he ended up on the Chive in a Banana Suit, and Neil Patrick Harris.

This episode is from a Dinner with the Doc that Dr. Jason Lamarche hosted in April 2019. In this episode he goes over 4 main questions:

What is your most important asset?
What is health?
What controls function?
What interferes with normal function?

Benveet (Bean) Gill, the founder of ReYu Paralysis Recovery Centre, had the worst year of her life in 2012. Newly single, after leaving an abusive relationship, during a trip to Las Vegas, a virus paralyzed her from the waist down.

Today we're talking to her about her fight back from depression, the challenges and triumphs along her journey, and how ReYu is helping others to improve the lives of people with disabilities.

For more information on ReYu Paralysis Recovery Centre:

Website | www.reyu.ca
Instagram | @reyuprc
Bean Gill Instagram | @branzoid

There are 3 sleeping postures.

Your back
Your side
Your stomach

The key to waking up and feeling great and making sure your body is neutral during those hours of sleep. The right pillow is a very inexpensive way of keeping your spine in a good position so you get restful sleep and also prevent injury.

Contact / Follow Dr. Jason Lamarche

Email: drjlamarche@gmail.com
Facebook: @drjlamarche
Instagram: @drjlamarche
Twitter: @drjlamarche

Personal Training seems like an easy business at first, but building a solid clientele base that you can depend on is a difficult task. The average personal trainer only lasts in the business 2-3 years maximum.

In this episode, we're talking about the mistakes to avoid when getting your career started, or even getting back on track when you've strayed.

Social Media Links:

Facebook
Twitter
Instagram
Website - includes over 200 TRX Free Programs

Do you really need to be taking Calcium supplements? Dr. Lamarche discusses where you should be getting your calcium from, and if you really need to add more to your diet.

This full body TRX workout is composed of 5 rounds; 2 lower body, 2 upper body and 1 round specifically for core.

Round 1: 45 sec. per exercise

TRX Front Squat
TRX Sprinters Start (R)
TRX Sprinters Start (L)
TRX Balance Lunge (R)
TRX Balance Lunge (L)
TRX Jump Squat

Round 2: 45 sec. per exercise

TRX Hip Press
TRX Hamstring Curl
TRX Hamstring Runner
Mountain Climbers

Round 3: 45 sec. per exercise

TRX Chest Press
TRX Chest Press (Deep)
TRX Mid-Row
TRX Mid-Row (Deep)
High Knees

Round 4: 45 sec. per exercise

TRX Bicep Curls
TRX Bicep Curls (Deep)
TRX Tricep Press
TRX Tricep Press (Reverse)
Split Squat Jumps

Round 5: 45 sec per exercise

TRX Plank
TRX Crunch
TRX Side Plank (Right)
TRX Side Plank (Left)
Running on the Spot

Neck pain is something many have experienced, especially those who’ve played contact sports. Although it can be quite painful, there are often natural solution for this problem. No drugs or injections needed

Gentle chiropractic adjustments done either by hand or with an instrument is a great way to realign the bones of the neck which will take pressure off of the irritated nerves and muscles thus reducing or completely eliminating your pain.

Find Dr Jason Lamarche on Social Media:

Email:drjlamarche@gmail.com
Facebook:@drjlamarche
Instagram:@drjlamarche
Twitter:@drjlamarche

Don't let this TRX program scare you off! This week we introduce HIIT training to the repertoire using the Tabata training method. “Tabata” is the particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. The basic outline of the Tabata training method are as follows:

4 minutes long
20 seconds of intense training
10 seconds of rest
Total of 8 sets

Don't let this TRX program scare you off! This week we introduce HIIT training to the repertoire using the Tabata training method. “Tabata” is the particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. The basic outline of the Tabata training method are as follows:

4 minutes long
20 seconds of intense training
10 seconds of rest
Total of 8 sets

Round 1 - 4 minutes

TRX Jump Squat
TRX Balance Lunge (R)
TRX Jump Squat
TRX Balance Lunge (L)
TRX Jump Squat
TRX Balance Lunge (R)
TRX Jump Squat
TRX Balance Lunge (L)

Rest - 1 Minute

Round 2 - 4 Minutes (Alternate between the two exercises)

TRX Crunch
TRX Pushups

Rest - 1 Minute

Round 3 - 4 Minutes (Alternate between the two exercises)

TRX Hamstring Curl
TRX Hip Press

Rest - 1 Minute

Round 4 - 4 Minutes (Alternate between the two exercises)

TRX Tricep Press
TRX Chest Press

Rest - 1 Minute

Round 5 - 4 Minutes (Alternate between the two exercises)

TRX Bicep Curl
TRX Mid Row

Learn how eating excess sugar can lead to Type 2 diabetes, and how you can enjoy your Halloween with 5 healthy eating tips to keep you on track.

MAGNESIUM DEFICIENCY?

Some of the most common symptoms are:

Fatigue
Depression
Muscle cramping
Constipation
Insomnia
Hypertension

Deficiencies are caused by a few things:

Food grown on “dead soil”
Medications
Smoking

Fix these deficiencies by eating the following:

Green leafy vegetables
Avocados
Egg yolks
Dark chocolate
Nuts and seeds (raw)

Should you not enjoy these #magnesium rich delicious foods, try these supplements Magnesium glycinate Magnesium citrate Magnesium malate

Don’t forget to soak in n EPSOM SALT BATH

Find Dr Jason Lamarche on Social Media:

Email:drjlamarche@gmail.com
Facebook:@drjlamarche
Instagram:@drjlamarche
Twitter:@drjlamarche

TRXTuesday Express Workout 6

Equipment Needed: TRX Suspension Trainer, Dumbbells

The Workout:

Push Ups
TRX Jump Squats
Push Ups - Offset
TRX Sprinter Start - Right
Dumbbell Reverse Fly
TRX Sprinter Start - Left
Pull Ups
TRX Crossing Balance Lunge with Hop - Right
Curtsy Lunge - Right
TRX Crossing Balance Lunge with Hop - Left
Curtsy Lunge - Left
TRX Split Lunge
Diamond Pushups
TRX Sumo Squat
Bench Dip
TRX Front Squat with Hop
Dumbbell Hammer Curl
TRX Sumo Jumps
Dumbbell Bicep Curl
TRX Skater Hops
Dumbbell Lateral Raise
TRX Hamstring Runner
Dumbbell Press
TRX Mountain Climbers
Plank

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. The World Health Organization states that “there is no health without mental health.”

Today's podcast features Kaylor Betts, an entrepreneur, trainer, and sport nutritionist. We discuss his own mental health challenges, how education, social media, and nutrition can impact your mental well-being, and how he plans on being a game-changer in this space.

The two main fats are saturated and unsaturated and they are both required for great health!

Saturated fats are mainly animal fats and are vital for the health of the following:

nervous system
bone strength
liver detox
brain development

Unsaturated fats are mainly vegetable fats and are vital for the health of every cell, organ and tissue in your body. It is important to note that there are 3 unsaturated fats that are discussed most:

omega 3
omega 6
omega 9

All of these should be consumed in an even ratio (1:1:1) but because of the high grain American diet (pasta, bread, flour products) our ratio ends up being 20 omega 6 to 1 omega 1, leading to INFLAMMATION

As we know, inflammation is one of the main cause of chronic disease

cancer
heart disease
diabetes
stroke
arthritis
anxiety/depression
etc

Try increasing your consumption of good healthy fats and deceasing your consumption of grains and other process foods. This will decrease inflammation and help alleviate so many symptoms!

Find Dr Jason Lamarche on Social Media:

Email: drjlamarche@gmail.com
Facebook: @drjlamarche
Instagram: @drjlamarche
Twitter: @drjlamarche

TRXTuesday Express Workout 5

In this workout we are going to alternate between the TRX Suspension Trainer and Bodyweight cardio exercises.

TRX Inside Chest Press
Skaters
TRX Chest Press
Pop Squats
TRX High Row
Burpies
TRX Mid Row
Split Jumps
TRX Squat
Snowboards
TRX Hamstring Curls
Mountain Climbers
TRX Tricep Press
Power Lunges (Right & Left)
TRX Tricep Kickbacks
Squat Pulses
TRX Bicep Curls
Jumping Jacks
TRX Bicep Pulse
Running on the Spot
TRX Y-Raises
Mosh Jumps
TRX Split Fly
Flutter Kicks
TRX Crunch

For more workouts visit my website www.mikeclarklife.com

When a head on collision left both her and her family shattered, Jodi Harty had a choice to make, she could give up or she could put all of her energy into her recovery. Now a Health and Life Coach, Jodi uses her own personal experiences with tragedy and recovery to help others.

Most cases of high blood pressure are physiological, not pathological. Meaning it's not a disease causing it, and therefore it's the state your body is in, that's causing your blood pressure to increase.

There are many things that will cause high blood pressure:

stress
insomnia
exercise
excess caffeine
etc

The key is to address the causes of the problem. Taking a pill does nothing to address the cause.

For more information find Dr. Lamarche

www.facebook.com/drjlamarche
www.instagram.com/drjlamarche
drjlamarche@gmail.com

This is EMOM workout. What is that? Well, it stands for Every Minute on the Minute. This workout features 25 different bodyweight and TRX Suspension Trainer exercises in which you will have to perform a set number of reps within a minute. If you have extra time left after completing the reps, that's your rest. Otherwise there are no rest periods between any of the exercises.

TRX Crunch (20)
TRX Pushups (15)
TRX Hip Press (20)
TRX Hamstring Curls (20)
Jumping Jacks (40)
TRX Standing Rollout (20)
TRX Tricep Press (20)
TRX Sprinter Start - Right (15)
TRX Sprinter Start - Left (15)
Burpee (12)
TRX Oblique Crunch (12)
TRX Single Arm Row - Right (15)
TRX Single Arm Row - Left (15)
Pop Squats (30)
TRX Y-Delt Raise (20)
Mountain Climbers (30)
TRX Bicep Curl (20)
TRX Curtsy Lunge - Right (20)
TRX Curtsy Lunge - Left (20)
TRX Squat Jump (12)
TRX Atomic Pushup (12)
TRX Hamstring Runner (20)
Split Jumps (12)
TRX T-Delt Raise (15)
Running on the Spot - Full time cooldown

Many people who are trying to lose weight are most concerned about slimming down their mid-section. Today's episode features some of the most frequently asked questions we receive about getting rid of your belly fat.

TMJD stands for temporomandibular joint dysfunction. This can occur when your temporomandibular joint (TMJ) is damaged or misaligned.

Where is it? Your TMJ connects your jawbone to your skull. It’s located near your ear.

Why does it happen? It can be difficult to figure out exactly why this happens. Genetics, jaw injury, arthritis, or damage, like from grinding teeth, can all lead to TMJD.

How is it fixed? Dr. Lamarche has taken special training that can help correct the misalignment in the neck or jaw area, as well as provide therapeutic exercises.

www.facebook.com/drjlamarche

www.instagram.com/drjlamarche

drjlamarche@gmail.com

TRX Standing Rollout
TRX Superman
TRX Standing Hip Drop (Right)
TRX Standing Hip Drop (Left)
TRX Overhead Back Extension
TRX Side Plank (Right)
TRX Plank - Elbows
TRX Side Plank (Left)
TRX Plank - Full
TRX Side Plank (Right – with Hip Drop)
TRX Plank - Elbows
TRX Side Plank (Left – with Hip Drop)
TRX Plank - Full
TRX Standing Rollout
TRX Superman
TRX Standing Hip Drop (Right)
TRX Standing Hip Drop (Left)
TRX Overhead Back Extension
TRX Crunch
TRX Pike
TRX Mountian Climber
TRX Oblique Crunch (Right)
TRX Oblique Crunch (Left)
TRX Reverse Plank
TRX Reverse Mountain Climber

Spencer Sekyer is a teacher, philanthropist, and international volunteer. We speak to him about his new memoir, Saving Manno: What a Baby Chimp Taught Me about Making the World a Better Place, and what drove him to dedicate three years of his life to rescue a chimpanzee named Manno from a Zoo in Iraq.

For more information on Saving Manno visit: www.spencersekyer.com

Follow me on instagram @mikeclarklife, and subscribe to the podcast

Opening credit audio from The Fifth Estate: https://www.youtube.com/watch?v=lFu2h3vVQLQ&t=42s

Losing fat doesn’t have to be complicated. Ultimately you want fat loss. Not muscle or bone loss. Any weight loss program out there implements very similar principles, one being reduce carbohydrates. There are two diets in particular that work amazingly well; the carnivore diet and the keto diet. Both work extremely well at losing fat.

Follow Dr. Jason Lamarche:

Instagram: @drjlamarche
Facebook: www.facebook.com/drjlamarche
Website: www.eliterehabinstitute.com

TRX Tuesday Express Workout 2

TRX Front Squat
TRX Sprinters Start (R)
TRX Sprinters Start (L)
TRX Balance Lunge (R)
TRX Balance Lunge (L)
Jump Squat
TRX Hip Press
TRX Hamstring Curl
TRX Hamstring Runner
Mountain Climbers
TRX Chest Press
TRX Chest Press (Deep)
TRX Mid-Row
TRX Mid-Row (Deep)
Jumping Jacks
TRX Bicep Curls
TRX Bicep Curls (Reverse)
TRX Tricep Press
TRX Tricep Press (Reverse)
Split Squat Jumps
TRX Planks x 3 sets
TRX Crunches x 3 sets

Are you a woman who is struggling with the debilitating symptoms of Hashimoto's or Hypothyroidism? Having all the symptoms but seeing "normal" test results?

Today I'm speaking with Elizabeth Losier, a Holistic Nutritionist and Wellness Coach, who not only has both Hashimoto's and Hypothyroidism, but has learned to manage the symptoms and thrive with it. Join us as she talks about the best strategies and practices for taking your health into your own hands, and getting the help you need to live your best life without symptoms.

For more information visit her website: www.elizabethlosier.com

Dr. Jason Lamarche discusses on how to heal your gut by the 4 R's: 1. Remove 2. Replace 3. Reinoculate 4. Repair

For more information, follow Dr. Jason Lamarche:

Instagram: www.instagram.com/drjlamarche

Facebook: www.facebook.com/drjlamarche

Website: www.eliterehabinstitute.com