January 30, 2015

Sometimes we need to set ourselves in motion or have a running start to spur on more change. 


The Friday Challenge will consist of week-long challenges that will get you into gear. Try one, try all, or come up with your own. If you're feeling good about it, keep the ch...

January 28, 2015

In the previous two posts in this series, I've elaborated on running fast and slow, how developing your high and low gears will make you an all-around more efficient runner. This final post will resolve the two strategies and hopefully give you something to apply to yo...

January 26, 2015

Magnus Midtbø is one of the world's best climbers. Here is his preparation for the crazy ascents that he will attempt. Grip and finger strength are key, but also his spatial awareness and mobility through his legs. 




January 23, 2015

Tessa Virtue and Scott Moir have captivated Canadians in their near perfect Olympic performances. Ice dancing is often overshadowed by the throws and lifts in pairs dancing, yet the degree of difficulty involved in ice dancing is not to be scoffed at. Here's their perf...

January 21, 2015

In Running, Fast and Slow - Part Three, we covered running fast and the importance of developing your maximum speed and overall potential. In this post, we'll cover the other end of the spectrum, the aerobic energy system. 


The body's efficiency to produce energy out o...

January 20, 2015

Kino MacGregor is a practitioner of Ashtanga Yoga and has dedicated her life to educating and engaging in mindful practice. Here's a simple and effective way to passively open your hips. Most of us will become chronically tight from sitting and driving. 



January 17, 2015


I stumbled upon an article recently, titled "20 Nutrition Facts That Should be Common Sense (But Aren't)". The content was great, but potentially tough to swallow, as it challenged many preconceptions we have around certain foods and diets. It also suggests that we de...

January 15, 2015

In the introduction post, I've introduced the dichotomy of endurance running - the focus on aerobic base through low intensity and high volume versus speed, biomechanics and enabling maximum oxygen exchange at high intensities with relatively lower training volumes. 



January 13, 2015


Rickson Gracie is the son of Helio Gracie, founder of Brazilian Jiu-Jitsu. The Gracie Jiu=Jitsu style changed the sport of Mixed Martial Arts, showing the world that proper leverage and submissions were what won fights, as many fights eventually ended up on the ground...

January 10, 2015

The methods behind distance running have evolved greatly over the years, from the long hard miles endured by runners in the early part of the 20th century to the Finnish introduction of hard interval work. HIIT (High Intensity Interval Training) has become a popular tr...

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