NEW Facility & NEW Classes!

New Edge Fitness Inc. private training facility is NOW OPEN! NEW facility means NEW classes.

Are you asking yourself what this bootcamp is about?
Are you asking yourself what is “New Edge Fitness” about?
Are you curious if you can even make it through these bootcamps?

We are excited to welcome you to the “New Edge” Family where we are committed to helping people achieve their optimal level of health and fitness. Our bootcamps are designed to increase the longevity of your life and equip you with the strength to conquer all of your life challenges. Our coaches designed 6 classes throughout the week to accommodate all levels of fitness and they will encourage you to push past your limitations.

Get in touch with us to receive your complimentary class pass by emailing us at info@newedgefitness.ca

We are looking forward to the day you walk through our doors, and in the words of the legend himself “earn your respect not only from us, but yourself” – Ibby Ali

Contact us at (778)833-2208 to book your COMPLIMENTARY 30min Personal Training consultation or email us at info@newedgefitness.ca to receive your complimentary Bootcamp pass. Time to train the New Edge way!

Working Out vs. Training

train
This week, as New Edge begins at the new facility we look at the difference between working out and training. If you had a chance to join in one of the opening day bootcamps I hope you can feel your legs again. If not, you missed out, but there will be much more of that to come!

Training is here defined as structured exercise that is varied progressively with the intent of achieving a specific outcome. Training programs follow some type of periodization. This could be linear, undulating or non-linear periodization. The volume and intensity of the training change over the training cycle to bring up weak areas and maintain overall strength. Training begins with higher volume, low intensity work to reinforce technique. Once technique is improved to some level, the intensity of training increases. Finally the volume and technique can be increased together to peak the athlete for a max performance. This is what one of my coaches call “shock week”. Recovery is always a big consideration during the peaking phase of training.

train2

Working out is defined as physical movement that raises the heart rate and uses the skeletal muscles. Structure and progression are not emphasized and the activities tend to be chosen arbitrarily. High intensity tasks like flipping tires, battle ropes and tire slams come to mind. These exercises are fun, but doing this mix everyday will not make you better at much. Working out can achieve many great things and it’s worth doing just for the social element of hanging out with like minded people. Other benefits include mental clarity, stress reduction, cardiovascular fitness and strength and muscle gain in a complete beginner.

train3

Both working out and training are important for lifters and athletes. If you have a specific outcome in mind, then training will be the biggest part of what you do in the gym. Sure, it will not look impressive day to day, but over time the foundation you build by working progressively will be indestructible. If you want to stay healthy and don’t have a something to train for, working out is a good way to maintain your fitness, however good results don’t happen by accident. Choosing a few exercises to do each day at random will not get improvements a fast as a well designed training program. Try something new and decide what type of training is best for getting to where you want to get. See you all in the gym!

References
Brown, J. (2002). Training needs assessment: A must for developing an effective training program. Public Personnel Management, 31(4), 569-578.

Izquierdo, M., Häkkinen, K., Ibanez, J., Garrues, M., Anton, A., Zuniga, A., … & Gorostiaga, E. M. (2001). Effects of strength training on muscle power and serum hormones in middle-aged and older men. Journal of applied physiology, 90(4), 1497-1507.

Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity.Current opinion in psychiatry, 18(2), 189-193.

 

Overhead Squats

squat

Overhead squats are one of my favorite lifts. I love the feeling of locking out under and heavy weight and then driving it up with my legs. I also love using them to teach correct squat form. The overhead squat is great at keeping a lifter honest about their midsection strength, hip flexibility and shoulder stability. Much can be learned about how someone moves by watching how they tackle the overhead squat. Today we look at midsection stability in the overhead squat!

The overhead squat is excellent for training pelvic position and control in the back and abdominal muscles. As can be seen in the figure below the muscles of the back, abs, hips and legs create opposing forces in the pelvis and spine. Effective squatting must train you how to balance these forces and keep the pelvis and spine in a neutral position.

squat2

A simplified version of the muscular forces that contribute to anterior and posterior pelvic tilt.

To train the overhead squat begin with a dowel. Use weight by progressing slowly, once you have the technique mastered with the dowel. It is completely normal if it feels difficult at first to reach the depth you are used to squatting to. Most importantly, have a coach or other experienced lifter watch and make sure you spine position is neutral when you begin and that it doesn’t change from this position as you squat.

squat3

A beautiful example of neutral spine and pelvis position with the bar overhead.

Think of staying tight under the bar. Lock your midsection in place and control it by not letting anything go loose until you have put the bar down. Next week we dig deeper into overhead squats and look at hip flexibility and shoulder stability in this lift. Happy squatting!

References
Anderson, K., & Behm, D. G. (2005). Trunk muscle activity increases with unstable squat movements. Canadian Journal of Applied Physiology, 30(1), 33-45.

Staugaard-Jones, J.A. (2012). The Vital Psoas Muscle: Connecting Physical, Emotional, and Spiritual Well-Being. North Atlantic Books

HOLIDAY BOOTCAMPS!

Need an extra little push before you indulge over the holidays? New Edge Fitness will be offering COMPLIMENTARY Bootcamps Tuesday December 15 and Thursday December 17 at 10:30am. If you’ve never trained with us…now is your chance!

Email info@newedgefitness.ca or call (778)998-6586 to reserve your spot!

What’s Your Warmup?

Last week I attended the world weightlifting championships, where I got to watch and learn from the best lifters in the world. Although weightlifting is a specialized sport, there is no better sport to look to when it comes to training in the gym. In weightlifting, adding more weight to the bar must be earned by demonstrating coordination, control and power with a lesser weight.warmup

Perfection of movement patterns is the focus before a lifter is allowed to train with added weight. Weightlifting is a sport that uses every muscle in the body. For optimal speed and power all muscles need to be recruited very quickly. This is where warm-up becomes important. Weightlifters in the championship that did not have adequate time to warm-up were often unable to make lifts that were easy for their competitors. These lifters were quickly eliminated from the competition.

warmup2

One of the things that made the best teams of weightlifters stand out was their warm-up routine. Warm-up that include dynamic stretching and practice the movement patterns are most ideal when it comes for preparing for strength training and power type exercise. Here are some of my favorites:

Dynamic hip flexor stretch:

This one is good to setting pelvic position in neutral and activating the glutes. Move forward and backward or lift and lower the back leg to add movement to this. Perform 2 sets of 10 forward and back and 2 sets of 10 lifts up and down.

warmup4Thoracic reach and twist:

In half kneeling, plant one hand on the floor and reach the other hand up to touch the sky. Then, reach under and through the opposite arm and leg. This warms up the shoulders and the upper back area. Do this at a moderate pace and go faster as you desire. Do 1 set of 5 per side.

warmup6Walkout to plank:

Bend from the hip to stretch the hamstrings and activate the quads. Hands walk out to get into plank position. Hands can be placed further out if the midsection is strong. Hands walk back in towards the feet. Stand up to finish and add a squat with hands reached overhead. Aim to keep your torso vertical and abs engaged. Perform 2 sets of 5 walkouts.

warmup7 warmup8

References:

Chaouachi, A., Castagna, C., Chtara, M., Brughelli, M., Turki, O., Galy, O. & Behm, D. G. (2010). Effect of warm-ups involving static or dynamic stretching on agility, sprinting, and jumping performance in trained individuals.The Journal of Strength & Conditioning Research, 24(8), 2001-2011.

McMillian, D. J., Moore, J. H., Hatler, B. S., & Taylor, D. C. (2006). Dynamic vs. static-stretching warm up: the effect on power and agility performance. The Journal of Strength & Conditioning Research, 20(3), 492-499.

Young, W. B., & Behm, D. G. (2002). Should Static Stretching Be Used During a Warm-Up for Strength and Power Activities?. Strength & Conditioning Journal, 24(6), 33-37.

Our trainer, Robin Ball, for STRONGCAMP Ambassador

Our trainer Robin Ball is up to something! STRONG Fitness Magazine brings real women together to empower and inspire one another and their strengths at their STRONGCAMPS.  They are on the hunt for 3 new STRONGCAMP Ambassadors and Robin wants to be one of them.

Watch her athletic performance. Listen to her inspiring words. Feel her honesty and passion for what she does and who she stands for. This is her WHY. What is yours?

Help her achieve another goal to sharing her gift with the universe. Help her to inspire you to discover your why. Like, comment and share how she motivates you. This girl isn’t going fly…she’s going to soar!

The Passion Behind New Edge Fitness

ibby

The passion and determination behind how New Edge Fitness trains!  What sets us apart from the rest is bringing understanding to people on how an athlete trains and what they endure on a daily basis.   We make them understand that conquering their fears and breaking past barriers is possible in humanity.  We also promise that our trainers are passionate and understanding, while, listening to you they also believe in your ability.  This is extremely important in a personal trainer. This belief enables our trainers to push you past that comfort zone and know when to pull back.  They build that confidence in you and in your training.

How would you better yourself as an athlete or human if you didn’t challenge yourself to break those barriers of pushing yourself to failure? I’ve seen the highs and lows in life. From the extreme to the ordinary. My training is very unique. You aren’t buying into another trainer. You aren’t getting someone from the street that does not have a degree or a certificate. You’re getting me, Ibby Ali. You’re getting someone that understands. You are getting a leader, a general. I feel your passion and I see the drive in every individual. If you stand in front of me with ambition and intention, failure is not an option. No matter if you’re an individual or a team, any time you have an intention to go somewhere, to do something, to be somebody I will be with you. My passion is with those that are part of my family. New Edge Fitness is a family.

Words cannot describe the passion that lies within my soul. Stand within my presence and let my passion speak to your soul. For who we are and what we get judged for is our intention in life. How can we be judged if we do not have an intention? How can we succeed if we do not have an intention? How can we be somebody if we do not have an intention? Make an intention to come and see me and let me show you the other side of life.

“Don’t judge me for my methods or my beliefs, judge me for the intentions that I CHOOSE to leave behind in life.” – Ibby Ali

By: Ibby Ali, New Edge Fitness Founder & CEO

Active Body Nutrition Feature: https://activebody.ca/blog/blog-with-ibby-ali/passion-behind-new-edge-fitness-by-ibby-ali/
Active Body Nutrition Website: https://activebody.ca/

 

 

Lifting shoes. Yes or no?

shoes

Lifting shoes are becoming more common in non-weightlifting gyms, especially with the popularity of crossfit. A lifting shoe is a stiff shoe with a heel lift that was designed by the Soviets specifically for the sport of Olympic weightlifting. Lifting shoes have an elevated heel that tip you forward onto the ball of your foot. During the snatch and clean and jerk in Olympic weightlifting the shoe helps you efficiently transfer force from the ground into the bar.

shoes2      shoes3

The benefit of the lifting shoe is that it alters your mechanics by giving you greater range of motion at your ankle, which allows you to drop deeper into a squat. The stiff sole and heel lift gives you lots of stability in other big lifts such as a the squat and deadlift. Since you are better able to drive your feet into floor, technique tends to improve which allows more weight to be lifted. If getting stronger in these lifts is a priority then note that more weight can often be lifted in weightlifting shoes because of this foot planting effect.

shoes4

Above, we can easily compare the squat depth with a weightlifting shoe versus a flat soled Chuck Taylor shoe.

The most important question to ask yourself when it comes to lifting shoes is, what are your training needs? The answer is obvious if you are an Olympic weightlifter or even a Crossfit competitor. For everyone else, the answer is less clear. If you perform cleans and snatches as part of your program then lifting shoes are still a good idea. If your program is mostly squats and deadlifts then lifting shoes are not needed, but could be added based on preference. Also, if you do cross training where you are required to move a lot, then lifting shoes are too clunky and stiff to be a good choice. Before investing in a pair, look at what your program and your sport demands of you.

As a final point, consider the way your feet distribute weight. Do you have a high arch that balances the weight over your midfoot or a low arch that pull your weight inwards? Lifting shoes can help if you have flat feet and find your ankles tend to roll inwards as you squat or deadlifts. That said, these shoes are not a magic fix and should not take away from efforts to strengthen your ankles. I have still seen lifters who have invested in a pair of AdiPowers and still roll in from their ankles on each squat.

shoes5

The lifter above demonstrates ankle collapse on both side, but it is especially obvious on the right.
This ankle collapse tends to be exaggerated as the person gets lower into the squat position.

The biggest downside of lifting shoes is their cost. Quality lifting shoes don’t come cheap, but should be seens as an investment. My coach still wears his original ones from the early 70’s. I recommend trying your squats with a 2.5lb plate under each heel to see how it feels. If you notice that your squats feel more stable and you are able to lift more weight, then they may be worth it for you. So that’s it! I hope this article has helped you understand the impact of your footwear when it comes to training! Next week at New Edge Fitness, we look at belts for lifting.