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Stuck at home and fortunate to have a TRX or Suspension Trainer?
Here is a quick and easy workout for you as we all continue to fend off the Coronavirus.
1) TRX Skater Squat
2) Single Arm TRX Row (add a kettlebell or dumbbell if you have one)
3)TRX Bicep Curl
4) TRX Y
Don't let the COVID-19 outbreak stand in your way of your health and fitness. We can still get a pretty good and productive workout with the use of a single or multiple bands if you have. If not, they are pretty affordable and can be found on Amazon or Perform Better.
We utilize these bands in all of our sports performance and adult fitness programs as it provides some variety and efficiency with the workouts.
Here are 3 exercises that can be done with a band from home or outside.
1). Split Stance Band Row
2) Band Deadlift
As we continue to remain in the stay at home shutdown, I thought I would provide 3 variations for split squats. All of these variations can be done with minimal to no equipment at all and don't require a ton of space.
For sports performance athletes, these are solid solutions to continue unilateral training and reinforcing quality movement. This is also a great time to work on capacity and the ability to hold this position. By developing this aspect you will be able to hit the ground running when we are able to resume in-person training this summer.
1. ISO Split Squat Hold
2. Body Weight Split Squat
Hey Coach Jerry here...
This Coronavirus is really taking a toll on everyone and everything. If you're like me, you're probably pretty damn tired of being stuck in the house, watching T.V and browsing the internet!
Unfortunately, it's changed the fitness and sports performance operation in a way that isn't new and isn't ideal...
But that shouldn't be a reason why we should stop training and working out!
You know I've answered a few questions from a few conversations I've had this week and the most common "reason" or question was "Well I don't have any weights"...
That's okay! We don't need a bunch of bars, plates, bands, bikes, sleds, etc... All you really need is a dumbbell, furniture sliders (paper plate or towel works too 😁), maybe a single
So, it’s looking like this COVID-19 is going to be sticking around a little longer, unfortunately…
But, that’s out of our control for the most part. We can keep doing our part by continuing the healthy habits like washing our hands and surfaces and limiting our distance from others.
It’s not ideal…I get it!
If anything, it has forced us to take care of ourselves in ways that were often overlooked.
They say it takes about 21 days to form a new or change a habit, so by now it’s probably become automatic for thoroughly washing our hands for 20 seconds. A habit that will be beneficial in our overall health after this pandemic has passed.
Let’s shift gears a bit…I’m not trying to bore you with another
Measuring the quality of a workout should not be based on "how hard it was" , how much you sweat or how sore you are.
Anybody with a whistle can do that... and quite frankly there are some really bad one's out there.
Instead it should be based on:
See, as we improve and consistently apply stress, our body will adapt to this stress. It doesn't know if it is a dumbbell, barbell, band or isometric...it just knows that some sort of stress has been applied
We often see athletes train hard and invest 100% in their off-season training, but when the season rolls around some will completely neglect strength training.
By doing so this can actually negatively impact your performance on the ice, on the court or on the field as the season moves along.
The athlete may lose that "explosiveness" they once had at the beginning of the season, then comes the loss of strength. Two factors that impact in-game performance, not to mention durability to withstand the physical demands of a long season.
How should you or your child train during the season?
We typically focus on strength development with compound exercises such as Trap Bar Deadlifts, Goblet Squats, Pull-ups, SLDL's to name a few.
I've been fortunate enough to have one-on-one conversations with professional scouts and pro team executives regarding draft eligible prospects that have trained with me during the off-seasons.
During these conversations, not once did these individuals ask about their on-ice skills, how many points they had...
Instead, they asked things like:
Here at Vangilder Performance and Fitness you won’t find a single piece of your typical exercise machine. Instead we use a variety of free weights, barbells, kettlebells, sandbags and more to accomplish our training goals.
When we talk to new potential members, they sometimes are confused by why we don’t have any exercise machines.
Well, we believe in functional strength training and training human movement with the goal of moving efficiently, improving strength, balance, coordination, stability and reducing pain.
See, most people nowadays are working from a desk or driving vehicles for long period of times, putting us in some compromised positions. Heck, we tend to sit more at home too watching tv or simply relaxing with the family.
The new year has arrived and as many others do, we all set new goals for the new year.
But many often fail to achieve these goals right from the get go. Why do we fail early on?
Here are 4 reasons why many fail to hit their goals in the new year.
1) Fall Back
Many will fall back into their “normal” or “old” routine after setting new goals for a variety of reasons, schedule, work, family, etc. This often leads us back into our bad habits.
For example, if you are trying to cut back on extra calories, but have a routine of meeting with friends or family at a restaurant on a weekly basis, you may fall into the trap of “doing what we always do” and order a few too many beers and chips, etc while you socia
Last week we touched on 4 tips for better goal setting for 2020.
Here is a short self-assessment I like to have our clients fill out when they fall into the rut. It's good to dive in and take a look at things to see what the problem be. Think of it like a routine car inspection and tune-up.
Step 1: List Out Your Current Goals and Outcome
Step 2: Are you satisfied with the results so far?
Step 3: If you answered no, what is it that you're not happy with?
The new year is approaching quickly! Which means we will see the "New Year, New Me" posts. Nothing wrong with that, but what exactly does that mean? What that means for most is a big dream or hope.
I'm here to help you actually fulfill these dreams, hopes and aspirations by providing you a rough template to setting some realistic goals for 2020.
Here are my recommendations for setting and reaching your goals in 2020.
1) Keep the list short.
Too often the list is filled with a ton of goals and becomes frustrating and overwhelming. Ultimately because of this none of these goals are accomplished.
I recommend keeping the list to 3 goals, no more than 5. This will help you stay focused on a few things at a time.
Post workout conditioning on the treadmill or track can get boring real fast. Here are 3 metabolic finishers that will boost your heart rate and blast calories.
1) Ropes and Squats
2) Sleds and Bodyweight
3) TRX Complex
Perform each exercise consecutively with zero
We hear it all the time "I'm always at the gym but I'm not seeing progress" or "I'm training but the results are not there".
Here are 5 reasons why you may not be seeing results.
We may have inconsistency in our training frequency, meaning one week you worked out 4 times, next week you worked out once. Life and work can get in the way and make things complicated, but make sure you make time for yourself, even it is 30 minutes a day. Find a way to make time whether that is going to the gym bright and early in the morning or late at night. Find a schedule and stick with it!
2) Stale Workout Program
It's easy to fall into the trap of walking into the gym and figuring out what we're going to do
The holiday season has arrived which makes our schedules much more hectic and our time in the gym can be limited. Here are two core workouts that can be done at home with just body weight and minimal equipment.
It's that time of year again as the hockey season underway. As you or your team takes on the competition and practice several times a week, lets not forget to take of the legs in the weight room.
But coach, "I am skating 5 times a week, I don't need to train my legs". Well, that is one approach you can take or you can continue to train on your off days or light practice days to continue feeding the strength bucket. Keep in mind continuing to train can help get yourself out of some compromised positions that can increase and or lead you down the injury road.
Think about getting a brand new car fresh off the lot. You worked hard to get that car and everything is running and working properly. But as time goes on the miles add up and if you don't take care of the engine, oil,
Halloween has arrived and many of you may be taking your children out to trick or treat or handing out goodies to the trick or treater's yourself. Either way we all know that there will be a massive amount of candy and sweets in your presence once Halloween wraps up. We know that candy provides little to no nutritional value, leaving you feeling guilty and adding useless calories, so here are 3 tips to avoid the Halloween leftover candy.
1. Set a Limit
Once you’ve sorted out the candy on the counter or living room floor, pick out your favorites and place them in a small bowl. This is now your stash of sweets over the next few days, nothing more! You could also set a limit on how many pieces you allow yourself each day. Maybe that is one or t
I was training a client this week and the topic of hydration came up. This was the clients first workout in just about a week, after a battle with the flu. After finishing the first set he says “I’m already dripping sweat and probably going to be dehydrated by the end of the day.” With this statement it brought my attention to the importance of hydration.
Our bodies are made up of about 45-75% water and is a major building block, which is essential for ‘transportation, fluid balance and waste removal. Water can also help protect us from disease and infections such as heart disease, kidney stones and urinary tract infections.
Dehydration can cause several issues not only for normal bodily function, but it can also have a negative imp
Here is a quote we hear quite a bit when we first meet our members:“I use to workout consistently at [insert big commercial gym] but my schedule is so crazy now. The last thing I want to do is figure out a workout routine, so it would be great to find somewhere to go where I have a plan written out for me and all I have to do is show up.”
It’s no secret that we all should be engaging in regular exercise for our overall health, but sometimes figuring out what to do can be a problem.
Another hurdle is consistently showing up to exercise in order to see the results we desire.
The solution is to find a gym, coach or program that can work around these hurdles.
Investing into coach or program can provide accountability by setting a con
If you have to travel a lot for work or if you take quite a few vacations it can be tough to get your workout in. The hotel gym might not be sufficient and the vacation spot may not have equipment or even a gym for that matter.
There is one piece of equipment that can travel with you at all times that can get the job done. That is a Band!
Bands are pretty versatile and affordable, as well as easy to carry around with for work and vacation.
So, here are 5 band exercises that can be performed pretty much anywhere that will allow you to get your workout in.
1. Banded Deadlift
2. Split Stance Band Row
3. Pallof Press
4. Band Face Pull
5. Banded Push-up
Get yourself a band and take it with you the next time you're on the ro
Last week, I posted about setting a new goal and setting deadline to hit this goal.
This week we will touch on how to set ourselves up to achieve these goals by establishing some action steps on a daily and or weekly basis.
Once we have established a goal, we need to determine specific action steps that we can achieve on a daily basis that will move us closer to our overall goal every single day.
A daily action step could be something like eating 3 good meals per day, reducing our coffee intake to once a day or doing at least 30 minutes of movement/stretching or body weight exercises, sleeping for at least 7 hours every night.
Next, we can set weekly action steps. This may include getting to the gym 3-4 times every week, only going to a restaurant once per we
Last weekend I was at EFPS for the second year in a row and at the end of the conference Fitness Revolution has you write your goal(s) on a board.
They take these goals and put it in an envelope to give back to you if you attend the conference next year.
I opened up my envelope from last year and the goal/actions that I had written down read this:
"Get out of my comfort zone and focus my energy on the right priorities with consistency"
I believe I have accomplished this over the past year, but that is not the point of this post.
My point to this post is for you to think about what it is YOU want to achieve and how are you going to achieve this?
Is it showing up consistency? Is it cutting back on certain
Suspension trainers such as the TRX is a great tool to have at the gym or at home. You can get a great workout using this simple and easy tool.
There are many different exercises and workouts you can perform using the TRX or similar suspension trainer.
Here is a 3 exercise circuit that you can perform just about anywhere.
1. TRX Off-Set KB Row
2. TRX Skater Squat
3. TRX Bodycurl
Power Output 💥💥💥
If your sport requires explosive movement and you’re not spending some time enhancing power output then you’re missing a critical component. Now I’m not saying your whole entire workout has to be “explosive” or “circuit based”, but some time should be allocated for power exercise.This can be in the form of hurdle hops, jumps, box jumps, sprints, trap bar jumps, snatches or even the hang clean featured in this video.Power is the ability to produce maximal force in the least amount of time.Keep in mind during the hang clean we should not turn this into a strength or maximal strength exercise by loading up the bar as heavy as possible. We should instead keep the l
Coach Jerry here, I hope everyone had a wonderful weekend!
I just wanted to share some insight from a phone conversation I had with an NCAA hockey coach.
The original purpose of the call was to discuss off-season training for one of our current athletes who is committed to play for the program next fall.
After discussing our program, our conversation shifted with the coach asking about this player work ethic, personality, how do they carry themselves in the gym, are they attentive or do we have to grab their attention on a regular basis?
I’ve mentioned this before to all our athletes who train with us, whether it’s in a small group or team training, that you never know who coaches know and talk to.
It’s been great outside with the sun and hot weather as of late! As the temperature and humidity increases it can cause our bodies to sweat more and work a bit harder than normal.Here are a couple of tips for working out in the heat.Hydrate before, during and after. We should be hydrating frequently with water throughout the entire day. Proper hydration can prevent heat exhaustion and dehydration.Wear appropriate clothing. Avoid wearing heavy and or dark clothing as this will cause you to be uncomfortable and make your body a bit warmer than it already is.Listen to your body! If something isn’t feeling right or you’re really struggling during the workout, it’s okay to stop. It’s better to be safe than sorry.Pushing t
Over the weekend I was in a conversation with someone who was talking about losing a specific amount weight and how important this would be for them.
This is pretty common to hear, however the conversation quickly transitioned to “how long will this take to lose x number of pounds”?
No, this is not a lazy or poor response because it truly depends on a number of factors!
In today’s world we have access to so much in just a matter o
Why proper nutrition is important!
A consistent, healthy and balanced nutrition diet will impact your life, sport/gym performance and overall general health.
Proper Nutrition regulates our bodily functions such as:
Other Positive Effects of Good Nutrition:
Power Snack: Protein Yogurt
Time: 2 minutes
A hot topic at the gym lately with several of our clients is what to do when they're on the road or on vacation? The "what can I do when I am out of town and don't have access to a gym, except the hotel gym"?
In these situations, you can still knock out a solid workout either on the beach, hotel room or even the hotel gym by utilizing objects or tools around you. For instance, if your room has a chair you could put your back foot up on the chair and perform rear foot elevated split squats. But, in the event where you are limited, you can always use bodyweight exercises that can have you sweating in no time.
Here are ten of our favorite bodyweight exercises that can be performed anywhere, anytime.
1) ISO Split Squat Holds
2) Rear Foot Elevated Split Squats
We’ve all had those days where we just feel off, we’re tired and feeling sluggish. It’s the point where we really don’t want to do anything.
It’s okay, it happens!
However, this is not an excuse to skip our workouts!
On day’s where we are feeling down and out force yourself into the gym anyways.
You can modify your workout intensity, format, reps and sets. Even adjust the length of the workout.
This happened to me last Friday. I was feeling out of it, but knew I had to get my workout in.
So, I adjusted the length of the workout and gave myself 30 minutes to complete 6 exercises as many times as I could.
This worked out great because I stayed on task and still completed a great workout instead of
This past week I felt like I was pretty productive with tasks outside of training, whether it was setting up some emails, designing programs, creating graphics, etc. Now this lasted for about 3 full days then all of a sudden, the brick wall hit me!
I felt sluggish, tired, motivated but just couldn’t focus to get work done. My mind was racing and thinking of just about everything that needed to get done or what was next on the to-do list.
I took a few minutes Friday to figure out what went well and what didn’t go well. Why did I hit the wall all of a sudden?
I focused on the earlier portion of the week, what happened during the week? We had a snow/ice day that took away a few hours of training, I spent a lot of hours working on several projects, but I
Complex training is great alternative to your normal training routine as it shakes things up and can be used as a technique teaching/cueing opportunity at a lower intensity. Another benefit to complex training is it a great option when you are short on time or limited with equipment. Training at a lower intensity will allow you to elevate your heart rate, improve your work capacity and shed calories!
1. Hang Clean
2. Split Squats
3. Bent Over Row
We’re now 1 month into the new year, are you hitting your goals that you set at the beginning of the year?
If yes, great! Keep it up!
If not, what is pulling you off track? Are you not getting into a routine? Is it scheduling? Or are you not sure what to do when you get to the gym?
See, it’s easy to layout all of these goals and eventually fall off the tracks because we’re focused on so many things, not to mention the stress of work, family and social life.
What I recommend is to focus on two or three tasks on a daily or weekly basis until you find yourself in a consistent routine.
For example, if you’re struggling to get into the gym and your goal is to lose 15 pounds, I’d recommend setting tasks that look like this:
Are You Doing This Exercise?
Slider Bear Bodysaw
Slider Bear Bodysaw is a core exercise progression from the Bodysaw, which is a staple core exercise in our program. The Bodysaw is great for developing core strength and stability, along with resisting lumbar extension as well.
Bear Crawls are an essential movement pattern where the whole body is engaged and requires a crossbody connection and movement. Much like the Bodysaw, Bear Crawls allow for core development and teaching stability as well.
So why not put these two core exercises together? It is important to note that this is an advanced movement and I recommend that you master the Plank, Bodysaw and Bear Crawl before implementing this exercise. This will ensure that you’re performin
Top 3 Workouts to burn calories, shed fat and add strength
Perform each block in order for the prescribed number of reps. Repeat the block for 3-4 sets, then move on to the next block.
Strength Block 1
A1. Trap Bar Deadlift 4x6
A2. DB Row or Chinups 4x10 or 4xFail
A3. Goblet Split Squat 4x10 each
Strength Block 2
B1. Barbell Hip Lifts 4x8
B2. Split Stance Landmine Press 4x8 each
B3. Feet Elevated TRX Row 4x8
C1. Slider Bodysaw 4x :30
C2. Bodyweight Split Squat Hold 4x :30 each
C3. Assault Bike Sprint 4x :30
Workout #2 Blocked Circuit
I’m sure you’ve heard it’s supposed to get pretty nasty outside today with the potential of school and some local businesses closing down for the day.
Plus, the roads may get worse and let’s face it, who really wants to go outside in this cold and snow?
So, if you’re trapped inside all day or if you really don’t want to test the roads to get to the gym, here is a workout that can be done at home to make sure you can still get a good sweat in today!
Snow Day Circuit:
A1. 10 Squats with 5 Jump Squats
A2. 10 Pushups
A3. :30 Plank or Bodysaw with Sliders
A4. :30 Mountain Climbers
Common Misconceptions for Hockey Training
#1: Hockey players need to get big like a bodybuilder or football player.
Here in the United States Football is the number one sport and hockey players are often compared to football players in regards to size and training. The key factor that is often missed and that these two sports are completely different in terms of physical demands and characteristics.
Hockey players need to be agile, strong, powerful and most importantly durable. It is true that hockey players need to put on some size, however, we want lean and powerful mass, not slow-moving mass. We need to train our players to be strong, powerful, quick and possess body awareness or balance. Skatin
Weekly Write Up
Happy Monday! Here is a week in review of some of my observations, thoughts, projects, etc.
The definition of culture from Merriam-Webster is “the set of shared attitudes, values, goals, and practices that characterizes an institution or organization”
The reason this is a topic in this week’s review is because we are in the process of changing the culture in our facility, but not in a negative way. I’ve noticed that it’s pretty easy going and relaxed with the athletes, which is fine to an extent, however when it comes down to it effort, grit and focus can create an environment where athletes can feed off one another, ultimately pushing them further towards the
We're just hours away from the end of 2018 and with that comes a new year, new mindset, new goals and ambitions.Before we end this year, take a second and find ONE word that best describes your year.This will allow you to think and reflect on your year. Maybe it was a good year? Maybe it was an up and down year?Either way, you will be able to figure out and identify what went well and didn't go well, which will help you dial into setting measurable goals for 2019.Take a few moments before you head out to your New Year's Party and write down the word that best describes your 2018.I'd love to read what word describes your 2018, so respond back to this email if you would like.Happy New Year!Coach
Contrary to popular belief that in order to have a good strong core we need to be doing sit-ups and crunches, instead, we need to take into consideration the purpose and function of the core. Our core is primarily used to resist extension, flexion and rotation in the lumbar spine and provide stability. Many adults suffer with lower back pain due the demands of our jobs, postures and how poorly designed chairs and car seats are made today.
So, if one is currently suffering from back pain why would we have them flex and extend their lumbar spine, adding compressive forces ultimately doing more damage and more pain?
So what can we do as alternatives for core training? Here are some of my go to core exercises that challenge the core while resisting extension, flexion, and ro
Welcome to the first "Weekly Thoughts" blog post. Here I plan to jot down my thoughts, observations and or take away's from the previous week.
Effort + Consistency = Results
Too often I see many gym-goers and athletes who apply themselves one workout and then not so much the next workout. Or maybe they show up consistently one week, but then cancel or fall off for a few weeks or months. See, in order to achieve the results you are looking for you need to bring the effort each and every session. Turning on and off the jets here and there will not help you progress, instead, it will keep you idle. Make the most of each and every session by challenging yourself to get better, not remaining in your comfort zone. If you bring consistent effort over the course of time, these a
Pre-workout or pre-game warms are important because it will prepare the body for what is to come next. By priming the central nervous system and elevating your heart rate, body temperature and increasing blood flow throughout the body, will help reduce the likelihood of injury during your workout or game.
The warmup is also a great way to work on your flexibility, mobility and reinforce movement patterns that may be found in your workout. In today's world, we tend to sit for long periods of time and in some cases the majority of the day. By taking 10-15 minutes a day to work on your body before your workout and especially prior to competition will help get you out of these patterns of dysfunction caused by our jobs, sitting at the computer, looking down at our phones
Struggling to reach your goals? Frustrated with the results or lack of?
Group Training Benefits
Group Training is a popular fitness program that seems to becoming more prevalent these days. This is probably due to the many benefits from group training.
Here is a list of some of the benefits:
Working out with a group of your friends and peers can help you stay accountable for showing up and putting in the effort. Just showing up is often a struggle for individuals, but if you have a friend and or enjoy the other individuals in the program, you’re more likely to show up on a consistent basis than if they you’re training solo.
Let’s say you don’t know of anyone in the group, well there is a chance you
There are 30 days left in 2018, are you satisfied with your progress or results?
If you said no, what is the one thing that needs to change? The one thing that is holding you back from achieving your goals?
Is it consistency? Time? Nutrition? Sleep? Stress? Are you training enough? Maybe you need to add an additional session or program?
Now is the time to do an annual review for yourself and truly figure out what is the one thing holding you back from hitting your goals, the impact it is having on you and how can you solve this problem.
Take a few minutes to yourself and write out all of the issues that are in your way and try to pinpoint the one thing that needs to change heading into 2019.
If you need help or want to get a head start on 2019, se
Thanksgiving is almost here and as we all know we can overdo it at dinner, sometimes at multiple dinners.
Did you know that the average person may consume between 3000 to 4500 calories in one meal alone during Thanksgiving? That is a ton, basically doubling what we would normally do. Keep in mind 3500 calories equates to 1 pound!
Tack on going to multiple dinners on the same day or picking over the leftovers in the days that follow, it’s easy to add a few unwanted pounds.
Something else to keep in mind is that when we consume a mass amount of calories at one time the digestive system has to work more than it normally does and may cause extra strain on our heart. Throw in excess sodium, cholesterol, alcohol and saturated fat coupled with the additional strai