BODYCONNECT Exercise & Lifestyle Coaching

Covid-19 Update ****************** OPEN FOR BUSINESS!!... As of June 15th, 2020 we will be re-opening. Added safety precautions: Booking times are staggered to reduce client-to-client contact Increased cleaning frequency for equipment and high-touch surfaces Daily ultraviolet sanitization of entire studio Masks upon client request Additional hand sanitizing stations throughout For a free consultation... Call or text BJ at: 587-225-5522 Email BJ at: [email protected] Website: https://www.bodyconnect.ca/pricing-packages/

Don’t over complicate rehabilitation. Know your client’s ability and how to progress or regress movements as needed. Keep it simple! Thank you to @dr.caleb.burgess for this excellent illustration. #Repost Rehab vs Training... - There seems to be this irrational idea that you need to think completely differently about rehab vs training when working to improve a specific task, job, or sport - Yes, with rehab there may be more to think about regarding tissue sensitivity, healing times, pain, fear of movement, etc, but the CORE PRINCIPLES of rehab and training are the SAME: - Push the body at a level that induces it to build more STRENGTH and RESILIENCY (through progressive overload), and do so in a way that is SPECIFIC to the goal that you intend to achieve - The difference is the STARTING POINT - In rehab, you are usually starting at a much LOWER level of load capacity, so things like lifting your arm to grab a cup out of the cabinet may be too difficult or painful. Therefore, since your activity tolerance is lower, we need to be smart about prescribing exercises that increase your ability to perform a given task (OVERLOAD) without pushing too far too fast ("PROGRESSIVE" and gradual is KEY), all while making them SPECIFIC to the task at hand - In training for a sport, the load capacity and goals may be much HIGHER, but we will still follow the same PRINCIPLES to get you there: make the exercises SPECIFIC to your sport or exercise goal and make them challenging enough to stimulate higher level function (OVERLOAD), all while making sure not to "overdo" it ("PROGRESSIVE" and gradual) too quickly past your current strength or load tolerance - At the end of the day, both REHAB and TRAINING are speaking the same language. They just fall on different ends of a continuum - REHAB = TRAINING TRAINING = REHAB - Thank you to @strengthcoachtherapy for helping put this together. This is something I've wanted to write about for a while! - Questions or comments? Send me a message or leave a comment below See more

Great picture from Amanda’s @thedartqueen show this past weekend where she snagged two medals. No shortage of personality for this gal!!

MEDAL ALERT *** Congratulations to Amanda Stanley taking TWO 3rd place finishes this weekend in on Novice Bikini and Fitness Model categories in the #IDFA130 Calgary show. *** This was Amanda’s FIRST show! She had a very long prep, dropping 20lbs for the show on a tiny 5’1 frame. Through a couple of illnesses and two weeks of travelling out of the country in the middle of the prep she persevered and stuck to the plan. She has a great attitude and tons of personality;...) The crowd loved her! **** MASSIVE thanks to Emily Adams @emmybikini for putting the polish on Amanda’s posing and T-walk. Presence on stage sets separates you from the pack. No one is better than Emily at this!! Thanks Em *** And as always a BIG thanks to Brett at @reflexcochrane Reflex Cochrane for his constant support and advice to our athletes and clients. Appreciate all you do bud! #idfa #idfa130 #cochrane #reflexcochrane #cochranealberta #bikinimodel #fitnesscompetitor #fitnessmodel #fitchic #girlswholift #bodyconnectfitness #reflexcochrane #contestprep #personaltraining @ Orpheus Theatre See more

Your difinitive guide to protein intake in one post. Copy this pic. (Credit to Alan Aragon)... #Repost @thealanaragon with @get_repost The RDA for protein (0.8 g/kg/day) is inadequate for individuals seeking to maximize muscle gain or retention. It's also inadequate for older individuals at risk for sarcopenia/muscle loss. - The accompanying pic breaks down the major findings in protein research pertaining to the optimization of health and body composition in a variety of circumstances. Note that the dose in second-to-last bullet point is in reference to fat-free mass (FFM), while all other figures refer to total mass (total bodyweight). - Protein dosing is not a complicated topic once you narrow it down to the goal and the context. - Key literature: Phillips SM, et al. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. Aragon AA. Behind the paper: Clearing up protein distribution. AARR. Feb 2018. www.alanaragon.com/aarr Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16. - #science #research #evidence

Wishing Taylor Sawka all the best her first year at Clarkson University NY!! It was a great summer watching her get stronger week by week. Some of her primary lifts improved by over 20% in just 8 weeks and she added some impressive lean muscle on. She will no doubt be a great asset to the women’s hockey team at Clarkson. Thanks Kerri Sawka for trusting us with your family during another off season! :))

Trophy and Medal Alert Wow, what a day at the @npaasport NPAA Canada Classic in Calgary yesterday!! Competing in 3 classes, 6 times on stage, 17 hours later this beautiful lady @jojomaki Joanne Maki walked away with 2 medals and 1 trophy ***2nd place Novice Figure Short, ***4th in Masters Figure and ***5th in Open Figure.Fierce competition in the Opens, check out the pic below! Jo was a coaches dream client. No complaining, great feedback every week and followed the p...lan with laser focus. We did the entire prep online, meeting only twice in 4 months. She has a wonderful family, 4 kids and a one-in-a-million husband Mike Maki that supports and encourages Jo in all her fitness pursuits. This truly was a team effort! As always a BIG shout out and lots of love to our posing coach Emily Adams - Thank you Em for putting the final polish on and for your boundless encouragement and enthusiasm!! #npaasport #npaa #figurecompetitor #fitspo #fitness #dedication #cochranealberta #grandeprairie #personaltrainer #neverquit @ The University Theatre

’Post-baby’ weight loss success!! Kaili sat down with us about 4 months ago and discussed some goals after having her first baby and life had settled down enough to make herself a priority again. We came up with a practical exercise and nutrition plan for her. She has hit her predicted weekly and monthly targets like clockwork. She is down about 20lbs while maintaining muscle and strength. ... Thank you Kaili for trusting the process and being consistent!! Long term consistency rather than short term perfection wins the day every time!! Bodyconnect knows what works and has the experience to set you up for success with sustainable approaches to weight loss and fitness goals.

Warning: This will be a hard pill to swallow for the bro’s (including myself)... **Training to failure is not always necessary and may even be detrimental to the goal of gaining muscle mass** Below is a very thorough analysis by Mike Israetel of the updated literature using momentary muscular failure as a very selective protocol rather than a staple in your program. Worth the read if you like to train hard and frequently. ... Takeaway: If you want to maximize lean muscle gains think of momentary muscular failure as a scalpel not a sledge hammer when implementing it in your program. There is a good chance you are not optimizing this aspect of your programming.

My newest client Amanda Stanley working on hip positioning and getting tight on her deadlift set up. They are new for her. Deadlifts used to hurt her back so she never really did them. After about 15min of coaching a few fundamental cues she is killing reps at 165lbs with zero pain! Talk about a quick learner. 200lbs is just around the corner for this little powerhouse!!

Is there truth to the concept of ‘negative calorie foods’? Short answer is no. ... But there may be benefits from a satiety perspective in eating these foods in high fiber and water content when the goal is weight loss. (Obviously there is benefit from a micro-nutrient aspect too.) How about the ‘thermic’ or metabolic boosting affect of certain supplements or nutrients, for example caffeine?... Again, the actual affect directly on metabolism is negligible and is far from a magic bullet. However, the mental alertness and focus that comes with certain supplementation may lead to greater capacity for activity which could have a significant impact on weight loss if other aspects of recovery and well-being are not compromised (ie: sleep). Read on for the full story from our friends at Examine.com ....

Progress Alert 365 day progress photo!! Krystyna has been a regular part of the BODYCONNECT family for almost a year now. No matter if she came to see us 1, 2 or 3 days a week she was persistent and consistent with her workouts inside and outside our studio! We love seeing someone who takes a long term approach to lifestyle transformation because we know from experience it’s always this mindset that creates life-long, sustainable change. ... Consistency wins the long game every time!! Expect fitness and diet breaks, Expect seasonal fluctuations, Expect unforeseen life events... BUT always get back on track - nothing is ever a set back unless you quit for good. Thank you Krystyna for setting an example of what’s possible!! #consitency #bodyconnect #cochrane #cochraneab #transformation #progresspic #progressphoto #fitchicks #fitnessmotivation See more

Progress update Can you see the changes? *** Tiffany @tiffanydawnadams is 7 weeks into a six month prep for her 2nd bikini competition coming up in March 2018. We are really working on bringing her shoulders and arms up for this show and are on target! *** Her weight is up 6lbs and she is staying lean so far! We will unveil this Cochrane beauty at the ABBA Natural Championships on March 24th, 2018 in Calgary. Stay tuned!!... *** #abba #cochrane #cochraneab #bodyconnect #fitspo #bikinicompetitor #natural #mom #girlswholift #trusttheplan #personaltrainer See more

MEDAL ALERT Jamie Bishop @nojuiceadded_91 wins 4th place against a STACKED class in Men’s Physique this weekend at IDFA Calgary Amateur and Pro show. @idfamania *** Loved working with this guy! Down to earth, hard working and easy going dude but had laser-focus when it came to his diet and workouts. I have never seen a body respond to weights and food like his. On a 170lb frame Jamie gained 20lbs during his massing phase and then dropped nearly 40lbs by the show!! Plus he... had abs the whole time!!! He literally inflated in front of our eyes as he ate his carbs and drank water hours before the show. Unreal metabolism! *** Jaime competed together with his fiancé Brittany Wolfe @bwolfe92 and was a major motivator and source of encouragement for her. She won first in her class and first overall in novice bikini. I’m sure if there was a ‘best looking couple’ award they would have had another first place!!;) *** And BIG thanks to Brett at Reflex Cochrane @reflexcochrane for his constant support and advice to our athletes and clients. Never have to worry about anything when I send people his way. It’s always a team effort!! #mensphysique #idfamania #cochrane #cochraneab #personaltrainer #personaltrainingcochrane #fitspo @ Southern Alberta Jubilee Auditorium See more

MORE WINS - Brittany Wolfe @bwolfe92 FIRST in class + FIRST overall for Novice Bikini!! This weekend at the IDFA Calgary Amateur and Pro show. @idfamania *** This was Brittany’s first ever show and she blew it away!! She came to BODYCONNECT with lots of lead time (8 months) and executed her plan meticulously. We saw results practically weekly like clockwork. Brittany brought a background in figure skating and a healthy competitive spirit to the table. She poured that ...focus into her resistance training and diet. The transformation was impressive!! *** HUGE thank you to Emily Adams @emmybikini for all her help with posing. She is the best coach in the business and was a critical edge to Brittany’s wins. And as always a shout out to Brett at Reflex Cochrane @reflexcochrane for his knowledge and support of all our athletes and clients alike. #TEAMBRITTANY #bikini #bikinicompetitor #cochrane #cochraneab #bodyconnect #personaltraining #fitspo #idfa See more

#Transformationtuesday Our client, Chris, is shown here down about 20lbs and 10% body fat after 4 months on our 'Wellness Butler' Precision Weight Loss program. Our aim is to always keep calories as high as possible while still losing body fat. Everyone is different in this regard and at BODYCONNECT we help guide the nutrition plan for each unique metabolism and lifestyle. ... We have tactics on hand to make the whole process as comfortable as possible and sustainable after our client is finished their time with us. There are no shortcuts, magic potions or pills. Every client who sees long term results has two ingredients in their success... 1. CONSISTENCY + 2. A PLAN THAT IS ADAPTABLE. #bodyconnect #cochrane #cochranealberta #fitness #personaltrainer #personaltraining #localbusinessowners #consistencypaysoff

What is healthy body fat? Below is a very clear and concise overview by the great Alan Aragon that outlines the latest data on body fat percentages for men and women - (skip to that if you like - the rest is just my 2 cents on the whole body fat thing.) ----------------... I get asked a lot about what is a 'good' body fat percentage or "What should my goal be for body fat?" The answer is it all depends on what you're willing to compromise for that certain 'lean look' versus being generally happy and having quality of life. Of course being healthy must encompass the WHOLE picture no matter what your body fat goals are IMO. The good news is there is a happy medium for MOST people PS: At bodyconnect we use a handheld BIA device to calculate BF% and I find it gives us pretty good average readings compared to other methods of testing.

Dynamic effort squats @bailyyeetman Baily is U16 level athlete currently playing volleyball with the Cochrane Jaguars. She is training explosiveness by doing some band resisted squats. Each rep is maximal effort, maximal velocity. These have excellent athletic carry over into jumping sports. Baily makes them look easy but they are no joke and fire up the lower body like crazy!!#jumpingpower #volleyball #personaltrainer #bodyconnect #investinyourself #musclerichapparel - Athlete fueled by #reflexcochrane

Are you seeing a lot of talk about INTERMITTENT FASTING lately? The fabulous Katie Coles from Avatar Nutrition has shared a very informative post that may shed some light on the topic. Hint: Calories are still king but IF could be a strategy that *might* help some people adhere to their nutrition plan. You will only know if it's right for you if you try it.

Got this progress pic from my client Mike today. We started personal training sessions and nutrition about 3 months ago. Mike had a clear goal and we put the plan together that fit his lifestyle to achieve it. Weighing every meal wasn't practical for Mike so we worked around that by looking up nutritional content at his favourite places to eat out. Bottom line, he was dedicated week in-week out and able to sustain a deficit with some extra planning. Plus he hit some impressive lifts along the way! And still more to come!! Pleasure to train this guy!! Awesome job @michaelryanlara !!#cochranealberta #cochrane #personaltrainer #progresspic #reflexcochrane #bodyconnect #nailedit