JustLift

What makes Weightlifters strong? Weightlifting is definitely a strength sport. However, the ballistic quality of Snatches and Clean and Jerks inherently makes them less optimal for raw strength development. Sometimes you DON'T want to push for a PR in the SN or CJ in a given cycle.... Our Preppin' for PRs cycle has focused the bulk of our training volume on the basics: Squatting, Pressing, and Pulling. Our goal with today's workout is no different: accrue tons of qualit...y, challenging volume that will force our pushing muscles to make some serious adaptations. It won't be long before all of this volume turns into new Squat, Push Press, and maybe even Deadlift PRs! When that happens? It's gonna be PR city in the Snatch and Clean and Jerk! Save this workout for later and give it a try! ------------------ #iamjustlift #garagemind #IWF #olympicweightliftingtechnique #athletetraining #weightlifting101 #weightliftinglife #halterophilie #crossfitweightlifting #mastersweightlifting

What do you think the future of International competitions looks like? Weightlifting has taken a massive hit these last two years. Both COVID-19 and the deep corruption of the IWF have left the sport vulnerable. What happens next? Do you have any predictions? ... Let us know in the comments! #iamjustlift #garagemind #IWF #olympicweightliftingtechnique #athletetraining #weightlifting101 #weightliftinglife #halterophilie #crossfitweightlifting #mastersweightlifting See more

Front Squats? For Powerlifters? Today's workout is all about building some muscle in the prime movers of the Squat and Bench. We love Front Squats for Powerlifters. No other Squat variation hits the quads quite like these do. They're also an amazing way to train the upper-back for the demands of heavy Low-Bar Squats and Deadlifts. We prefer a Clean grip in the rack position, so if that's not achievable and you've got an SSB, feel free to substitute. ... Wide-Grip Bench Press is a staple for us, especially in Hypertrophy Blocks. Most raw Bench Presses are missed at the bottom. Emphasizing the pecs will create a solid base when we get into the meat of our Preparatory period! Save this for later if you want to take the guesswork out of getting YOKED! --------------- #iamjustlift #garagemind #athletetraining #skwaats #binch #didlift #powerliftinglife #powerliftinglifestyle #masterspowerlifting See more

... Save this picture for later! #iamjustlift #onweightlifting #assistancework #strong #onlineprograms

85kg or 90kg? Take a guess in the comments! #iamjustlift #weights #strong #onweightlifting #canadianweightlifting

... Save this picture for later! #iamjustlift # powerlifting #assistancework #strong ... #onlineprograms See more

... Click here: https://www.justlift.ca/blog-for-01-27/... #iamjustlift #onweightlifting #canadianweightlifting #trainingcycle See more

Tag a friend who you know would die without the gym. #iamjustlift #throwback #strong #onweightlifting #powerlifting

Day 4 of this week's "Prepping for PRs" High Performance workout. Ever wanted to get under a Muscle Clean just a little bit? Well that's what's on today's menu. While we love us some Muscle Snatches, we don't feel the Muscle Clean translates to a better Clean receipt. This complex is all about: 1 Feeling what terminal, triple extension feels like in the CJ.... 2 Building lightning quick timing so that athletes know precisely when they need to get under the bar. The remainder of our workout is all about building big leg strength. Our CJ complex focuses on positions and leg drive while the 4 second eccentric Back Squats is there to build stability and re-calibrate the Squat mechanics. Make sure to save this post for later and give it a shot! For the rest of this workout and more resources, check out our website! Link in bio. #iamjustlift #onweightlifting #strong #fitfam #cleanandjerk See more

#iamjustlift #onweightlifting #strong #fitfam #oly

What makes a good coach? There's many aspects of coaching we could touch on (and we just might in the future), but fundamentally you want a coach who will make you better at your craft. In the context of Weightlifting, that means getting stronger and more efficient in the lifts. A good coach should be able to identify weaknesses in your lifting and address them in your programming. That means doing things that aren't going to be comfortable. ... For instance, if you need stronger legs, expect to do lots of Squat volume. I assure you it will not be enjoyable - and you'll probably curse your coach - but you'll be so much better for it! #iamjustlift #onweightlifting #powerlifting #strong #fitfam

Having trouble getting your front rack warmed up? We've worked with hundreds of lifters, and we've yet to see a single one who didn't spend at least a bit of time grooving this position in their warm-up. Using the bar to stretch out is good, but what's even more effective is waking up the muscles needed to for a secure rack. Shoulder and scapular mobility are the keys to a solid, comfortable front rack. One problem: there are a lot of muscles that contribute to controll...ing the bar in this position, and we don't want to take forever to get warm. These are two staples we like for warming them up efficiently! 1 Banded Y-Raises - We love this one (despite Greg's expression in the video) because beyond training just about every muscle in the shoulders, it also requires the rhomboids and lower-/mid-traps to work in tandem. These muscles are key players in keeping your elbows up and the bar sitting on your shoulders. 2 Banded Lever Rows - Getting the lats supple is absolutely necessary to achieve appreciable shoulder extension. This one is great because it requires the same back and core rigidity we need for a good Clean receipt. Add 2 sets of 15-20 reps of these into your warm-up before a Clean or Jerk workout, and we know you'll feel a difference! #iamjustlift #mobilitymonday #mobilitytips #onweightlifting #strong See more

#iamjustlift #strong #onweightlifting #fitfam

#InternationalWeightlifting #Panams2019

It's been a minute! For those of you who don't know, we're pivoting to an Online model! We're building an interactive resource that'll contain all of the knowledge behind the method that has, time and again, produced great lifters! Here's a piece of some of what we're working on...

#iamjustlift #canadianweightlifting #fitfam #strong #fit

"Stay over the bar" - OR - Keep your back angle consistent! What makes teaching technique a challenge is finding the cues that resonate with every individual you work with. Staying over the bar is a VERY common cue, but what if that doesn't speak to you? Another way to think about it is keeping your back angle the same from the floor all the way to the power position, when it's time to extend.... Notice how @julialiftsbig's back is in almost exactly the same spot throughout this series? This ensures she's pushing with the legs throughout the lift, and NOT pulling through her low-back, setting up for that dreaded "pubic bone - meet bar!" moment. Set your back off of the floor and STAY TIGHT! #techniquetuesday #iamjustlift #canadianweightlifting #fitfam #strong See more

Simple Easy. Look at @blackmaneffect here. All he's got to do is tug that bar off of the blocks... All 290kg of it. Few things illustrate the notion above as effectively as heavy Deadlifts. Coach @gregjustlift here. Having trained lifters for close to a decade now I've come to realize that, no matter the athlete, most problems we encounter in training are actually quite simple. What almost always gets in the way? EGO. The truth is that, in some ca...pacity, we're all scared of failure... even when it comes to something we're good at. And the bar? Well, the bar is like a blunt force instrument of truth. It never lies; it either moves right or it doesn't. The times it doesn't move well? That can be an incredibly bitter pill to swallow. Take me for example. I can remember being a newer athlete, giving some of the most creatively-nuanced, bullshit reasons as to why I missed a Snatch. "Coach, I missed because I need more cuing on how to time the initiation of the elbow bend with the terminal extension of my traps." STFU, Greg, you missed because you're not that good yet! PRACTICE. It's not like you just outgrow this, though. I can also remember the advanced version of me being pissy about a 6 month training cycle where "I did everything right!!??!?!" but got no gains. It's obvious, isn't it...? If I got no gains, then, I didn't do everything right. These traps where we desperately try to salvage our self-esteem are among the most profound barriers to a lifter's advancement throughout their entire career. They MUST be tempered for long-term success. What's the fix? Ditch the extraneous details and focus on a few actions. Thinking about what will or won't happen if you make that heavy Clean in your program doesn't actually help you lift it. It just adds unnecessary emotional weight to an already difficult task. I know, easier said than done. Simple, but certainly not easy. However, like any skill, the more you practice, fail, get back up and try again? The better you'll get at it. Just like you did when you started lifting weights. See more

How to figure out your optimal setup in the Snatch by starting from the Hang!

#iamjustlift #canadianweightlifting #fitfam #strong #fit

This is a "special" Canada Day... For six of the last seven Canada days our tradition has been to hit the club in the AM, get a lift in with the pals, then, a brief rest before hitting up backyard BBQs, and drinking until we can't feel feelings with our friends. Right now, though, pure celebration seems... just a little off? Appreciation and reflection seem more relevant today... 2020 will be remembered as an incredibly difficult year. As a nation our... values have been put to the test. Once obscured, long-simmering frictions have boiled over, now impossible to ignore. New confrontations seem to emerge every other week. Despite this, we still have much to be thankful for in this land, and I think this year has really made clear what that is... No matter where they came from, just about every new Canadian I have ever met has one value in common: Possibility. Being Canadian is about being secure in our ability to both imagine and realize the potential possibilities our lives may hold. But this was only borne through struggle... Do you think the same depth of possibility Canadians can imagine for themselves now was possible in the 1920s? Was that dream as accessible to as broad a segment of the nation as it is now? I don't think so. We've all been put through the wringer together. There's no wrong way to celebrate today, so don't take my lack of enthusiasm for cutting loose this year as disapproval for anyone who does. But, whatever I end up doing today I'm going to take a moment to pause, and think... What possibilities do I want future Canadians to be able to imagine for themselves? Is the Canada of 2120 going to think the same way I do about the Canada of 1920? The things I cherish most about being Canadian were earned by those before me. What am I going to do for those Canadians who come after me? Stay safe and have a wonderful day everyone! See more

There's more to this game than how many plates you can fit on a bar... Lifters fixate hard on records. And why not? It's the proof that you are, in fact, stronger. But that can't be the only reason we lift, right? There's a whole lot more that makes this a worthwhile pursuit! Measuring your value as a lifter by the weight you can move - and let's face it, you do - is a fool's errand. You will NEVER be strong enough. Worse, as you age? Well, you're go...ing to get weaker. It's inevitable. So, why confine yourself to such a brutally narrow framework of accomplishment? There are so many ways of not just measuring, but reflecting on your experience as a lifter. Did you learn something new? Did you fix something nagging at you that will enable you to be better? Or maybe you're just happy that you found a group of people who speak the same "language" as you? Virtually all of our friends came from lifting. That matters, right?! "Just because you can doesn't mean you should." Here's a coaching perspective: Do you think it's possible to build a champion athlete entirely through program spreadsheets, a bunch of abstract math, and simply telling them what needs to be on the bar...? Do you think they'd even have the motivation to learn to lift? Of course not! You know as well as we do how much the coach-athlete relationship matters, the experience of the training process, and how intuitive training actually becomes. So, why confine ourselves to PRs when discussing our accomplishments or where we're at in the training process? There's so much more to this game than just the numbers. Think... You've got to have some experience that matters as much as, if not more, than your proudest record. What is it? Share in the comments below! See more

Our Powerlifters are testing their maxes soon, too! Today they're tasked with working up to a 2RM in the Deadlift. At an RPE10? That's gonna require them to leave NOTHING in the tank, going for the absolute heaviest double they can. At this stage of the game we're keeping the volume low, maximizing recovery. Because many of our Powerlifting athletes are currently limited to 60-90 minutes at a time our program is divided into Primary and Secondary work so that they can ...easily prioritize the most important movements! #iamjustlift #powerlifting #strong #canadianpowerlifting #deadlift

Time to get on the soapbox again! It's been a while... Now that we're fully transitioning to the online space we've finally got an appropriate venue to post blog content! No more rants on the 'gram. This week we're talking about the #1, most important thing you need to be to succeed in lifting: BEING COACHABLE. What does it mean and how do you do it?... Click here! https://www.justlift.ca/on-being-coachable/ #iamjustlift #weightlifting #onweightlifting #canadianweightlifting #strong

#iamjustlift #weightlifting #onweightlifting #canadianweightlifting #strong

This is what Monday before a test day looks like! Our Weightlifters are gearing up for a test day this weekend. Some coaches like openers 5-6 days out. We think this is too heavy. Cramming for tests in school rarely works out. Lifting is no different! #iamjustlift #weightlifting #onweightlifting #canadianweightlifting #strong

#MotivationMonday

Training by yourself is hard. But these days? It's often reality. Coach Greg here. It's no secret. If you've ever trained in a club atmosphere then you know just how electric the energy of lifting with your friends can be. Covid-19 has changed this, however, forcing many lifters of the barbell club renaissance to train solo in a return to the personal dungeons of the garage and basement gym. For many coaches who trained and coached simultaneously, however, this h...as always been their reality. Here's some advice for training on your own. Firstly, remember that even on those days you had your teammates' encouragement driving your focus that it wasn't them who lifted the weights. It wasn't your coach who willed the bar up on that grinder of a PR. It was.... YOU! That means you DO have the ability to hit big PRs on your own. Despite the experience of having training partners being a major motivator for building a club in the first place, I've spent the last 8 years mostly training on my own. Many of my milestones were accomplished by myself. I hit my first 400lbs Bench Press when I closed for a lunch break. I Clean and Jerked 150kg after coaching a late session on a weeknight. I stood my first 230kg Back Squat up at 6am on a Saturday before the morning class. Was I scared? You bet! What scared me more than being crushed or snapped by the bar, however, was the idea of remaining less than what I wanted to could be. In fact, what motivated me was the idea that I was going to achieve these feats by myself. Rather than fearing the challenge, I RELISHED IT. Few experiences have been as satisfying as defying the odds, proving to that adversary I call "Life" that I'm better than it "thinks" I am. Some of our athletes have already learned this lesson... Just look at how well @mediocrelifter or @sukkarii_ac have progressed despite 2020 being... well, 2020! If you can muster the inner-will to keep pushing through all of this, still staying the course to be the best lifter you can be? Well... Just imagine what kind of athlete you'll have transformed into when humanity beats this thing. See more

S.I. Joint Pain - the bane of many a lifter! In fact, I can't think of a single competitor we've worked with who hasn't had some issue with their Sacroiliac Joint. Ever experienced the following? Low-Back Pain Hip Pain (General or Localized) Sciatic Pain ... Stiffness and/or Reduced ROM in the Lower-Body Who hasn't dealt with this before?! We'll be collaborating with Marcelo Cuenca, certified Athletic Therapist, to combine our expertise to give you a complete solution: Learn the nuts and bolts of functional hip anatomy Figure out how to diagnose YOUR issues Our 4-Phase Rehab Plan with Special Exercises Roundtable Discussions of the material and YOUR situation We've got one day left for the In-Person Early-Bird Special! Work with us in the flesh or Live Online! See the LINK IN BIO to register now! September 12th & 13th Lead by: NHL, CFL certified Athletic Therapist Marcelo Cuenca and JustLift and Team Canada Weightlifting Coach Greg Chin See more

The world's on fire. Does lifting actually matter now...? Well... Yeah. It does. Coach @gregjustlift here. The crisis that is the year 2020 has really forced me to confront my "Why." When I got into the gym game I did it for one reason: lifting changed my life. It made me feel like I could resist anything. I wanted to share that with people. My "why" has, over the years, become increasingly expressed through competition, though. When I started I ha...d a core group of lifters with me who had some big dreams. It was my goal... no, my DUTY, to see that through. Ever since I have been fixated on competitive performance... Except now I don't have any competitions to hone myself for. A lot of you are in similar spots with your training. For the veterans: You lived to out-PR your training partners... Except now the gym's closed... This was your year to make it to Nationals... But they're canceled. For the newbies: You finally just started getting it together... You've been training consistently, adding kilos to the bar, and most importantly: changed your lifestyle... and now it's all been undone! You've gotta go back to the essence of your "why." You vets didn't start lifting to beat your training partners... or because you felt you had to go to Nationals. You started lifting because you wanted to learn Snatch/Clean and Jerk. You became competitors because you loved it! You new folks: how you spend your day has changed, but how you approach your life? That hasn't. The skills you built didn't just go away. You wanna know something peculiar, though? When you're forced to re-orient, and find new ways to channel the principles that motivated you in the first place? Well, you value them even more! Everyday I have to do this online thing I feel like a technopeasant... But my desire to continue helping people be awesome through better coaching can't be stifled. If anything I feel even more adamant about my mission now. Life's too short to stay frustrated. Distill your "why" and you'll find a way to keep loving what you do even if the world's on fire. See more

Did a podcast with Alex Hague of Garage Gym. We talked about the current state of the IWF, and what comes next for Canadian Weightlifting. If you want the inside scoop listen to this!

Weightlifting is for everyone. FULL STOP. I've watched this week's events unfold in horror. Like most everyone else, I am deeply troubled by the depth of violence, sadness, anger, hatred, and injustice I've witnessed. I have also struggled with my place as a coach and business-owner, in whether this is a moment where I should say anything or just keep my mouth shut. Truthfully, though, I can't operate acting like this isn't a moment that matters in our collective history. Let...'s forget the business of Weightlifting for a moment, and instead, think about Weightlifting as a community... I've worked with a number of black athletes at home and abroad. In a just world, it should go without saying that we're all in this together. However, as the news is making obvious, that isn't the world we currently live in. What I cherish about Weightlifting is the fact that it is truly an international sport. It's no secret; I'm a really mixed-up individual when it comes to sentiments of home, race, and belonging. Weightlifting is something that made me feel at home because internationalism is the norm... However, for all the good things I've seen, I'd be lying if I said I have never witnessed subtle or overt displays of marginalization occur in our sport. In the early days of JustLift people used to jokingly differentiate Ian and I as the "little Asian and the big Asian." Let me be clear: it was well-meaning (and even amusing!). Ironically, I actually think it was an attempt by people to acknowledge our visual (and assumed cultural) differences. I never spoke up to say that this bothered me, but... well, it did. And yet I purposely minimized its sting. So, I have to wonder? If this is what I experienced... What have some of the black folks in our sport had to internalize? The reason I'm mentioning this is because you'll never know what someone else's world is like unless you ask them, resisting the urge to immediately judge their story. Weightlifting is an amazing sport that truly brings some of the best out in people. The depth of camaraderie I've seen, even between international rivals, is a privilege to witness. However, to be the absolute best it can be, everyone has to genuinely feel like they are, 100%, a part of the community. As someone who's experienced "gentle" racism I can tell you that even a small difference - even just making it known that you care - matters to someone. - Coach Greg

Be your own Hero... I (@gregjustlift) want to start by saying "Thank You" to everyone that commented on our last post, offering encouragement and empathy. Especially from some of our fellow coaches. It renewed much of my resolve. Today, however, I woke up frustrated... As I sipped my coffee, trying to temper my mood I saw this picture again. I first saw it a few years ago. It reminded me of finding strength in struggle. This got my mind going... Thin...k back to any story you've ever heard involving a Hero on a quest... There's always a moment in the tale where the Hero is trapped in the "Belly of the Whale." Think Jonah (or Pinnochio and Gepetto). In stories, this moment ALWAYS represents the Hero's final separation from their old life, into their new one. What happens is that, while trapped, the Hero realizes that s/he must transform, metamorphize into who they need to be to finish their quest... Virtually every transitional experience I've ever had in my life has been met with a period of struggle, sadness, anger, even rage... that has lasted for years. I can't do that again. The depth of passion I have for helping people transform themselves is the same in my ability to be stubborn, foolish even. Grit isn't always grit; resilience can be confused for inflexibility. What invariably changed my situation was accepting the death of "old me," and accepting who I had to become. We're all our own Heroes on a journey. You're trapped - like me - in the belly of the whale. The only way out is to accept that the world has changed. Who you used to be? They're no longer relevant. The essence of who we are must go on, but it'll have to express itself differently. I can't say for certain that whatever change you or I make will result in the outcomes we want. But, what I am certain of is this: Every Hero's Journey ends with the Hero, through immense sacrifice, becoming wise and earning freedom to live. Like it or not we're all on an adventure together. Answering its call is how we ascend from the depths we're in. See more

Owner and Head Coach Greg with an update on the status of our club and facility in these tough times.

We know we need the right mindset to avoid failure... But what is it? Last Friday we talked about the difference between top performers and those struggling to improve their results. The best athletes were able to regulate their experience of stress in competition when they had the opportunity to. Unlike their peers, they were able to regulate their emotions when it mattered the most.... Sounds like a skill that could possibly improve, well... EVERYTHING... no? ... So how do we do it? Simple. We start accepting and even reveling in...STRESS. That's right. The hardest part about doing hard things is often accepting the fact that they're uncomfortable and uncertain. Like our old pal, Epictetus, said: It's how you react to things that matters most. The estimation - the imagining of difficulty and discomfort - is the part that inspires the most dread. To become impervious to it we need to realize (and believe!) that our estimations of the bad things that COULD happen are firstly, not as bad as we think, and secondly, completely irrelevant to the task at hand. To do this we need to focus on the behaviors and thoughts that are immediately enabling. What does that look like? Athlete A just finished their last warm-up and is on deck, waiting to be called to the bar. They're thinking about the cues that matter the most to make their opener, taking things one step at a time. Athlete B is in the same spot, thinking: "OMG, I hope I make my opener. What if I don't? It'll be next to impossible to get that PR on the third!!!!" You see where this is going? We've all had moments as Athlete A and Athlete B. The trouble is that it's difficult to realize in the moment when you're being Athlete B. You can see how Athlete B's thinking, despite being understandable, is utterly irrelevant to completing the task at hand. So, why waste our time with it? Pick something in the future that you know is going to stress you out. Meditate on it now. When the day comes? You'll be better prepared. Just remember: this isn't a skill that you can build in a day! Persist no matter what! See more

Ever struggle with keeping your head straight in competition? Coach @gregjustlift here. Being engaged, focused, in-the-zone... Whatever you want to call it, is an essential skill for a competitor. But, what do these concepts actually mean? How do we benefit from them? Engagement is a mindset that's fundamentally about active yet tempered participation in the moment. In competition? You've got two things on your mind: 1 The PERFORMANCE you want to achieve. 2... The STRESS of NOT achieving it. Wanna hear something neat? It turns out that the difference in performance outcomes between lower- versus higher-qualified athletes isn't just about physiologic capacity: It's their mindset, too! The other day I was reading about Dr. Jim Loehr and his work with elite, Tennis competitors. The biggest difference he found between his lowest- and highest-performers? How often their heart rates peaked and decayed. You see, throughout the course of a match the best athletes were able to lower their heart rates when given a chance to rest; they had strategies for tuning down. The players who didn't do as well had consistently higher heart rates throughout the match, and would make more mistakes towards the end of a game. So, what's the difference? Good performers are able to seamlessly move between bouts of intense focus and periods of relaxation, like emptying a bucket whenever it gets too full. The poor performers? They accrued stress throughout the duration of the event, never really recovering, and thus preserving their mental energy for when it counted! What's the takeaway? Find a way to slow down, and deflate the stakes! I've often said that the best performers exhibit a strategic mix of passion and dispassion. This man's research seems to confirm my anecdote. I know, though, EASIER SAID THAN DONE. Believe me, I'm aware! My brain usually isn't the most cooperative. But, like most things, this is a skill... And skills? Those can be TRAINED! So, if this is a problem for you? Fret not! Next time we're going to go over some specific strategies to work on this! See more

Coach @gregjustlift here. Let's talk about READINESS. If JustLift has excelled at anything it's getting results on the board. Performance is our game. It's the foundation of what we do. However, trying to adopt a performance mentality can be the reason you FAIL. Do you want to know our secret for readiness? WING IT. Sort of... The very first meet I ever coached was the ON Provincial Championships in 2013. I had no help, and was on my own with seven athletes. I wa...s an anxious mess the day before. I did my best to hide it, but in the back of my mind all I could think was: "DON'T. FAIL." I had inherited a Head Coach role three months prior, and had only been a business owner for six. The stakes were suffocating. And yet? When it all started the next day? Calm and focus. How? Luck, really... But! That luck can be replicated... In retrospect, I realize now that I was able to do two things effectively that enabled me to "perform" at my best despite that not being the intention. 1 I stopped trying to be good and I just "did" because simply "doing" was all that could I could confidently commit to. The first athletes scheduled to go looked even worse than I felt? We'd all have gone down had I given in to my anxieties. That flipped the switch in me... I knew at that moment I simply had to do something even if it wasn't "optimal." Don't worry about "performance," especially when you're new! Of course you're not as good as you could be. Be content with being authentic to yourself. 2 I tried to get a little better each session... Build, build, build! "One foot in front of the other." This was probably one of the only times in my life where I was able to slow down and focus entirely on what was in front of me. I didn't let the "extras" weigh on me. If I made a mistake? I didn't dwell and simply adjusted. I sharpened as the day went on. Life is meant to be a struggle, so embrace it. Step one to being good isn't "being good." Step one is diving in because truthfully, experience is the only way to hone your performance. Let's re-frame READINESS instead into WILLINGNESS. See more

We're talking about Greek yogurt again today! Why? Because, it's a staple in the weightlifter's home (or at least we think it should be). The great thing about Greek yogurt is its versatility. It can be used in so many recipes, substituted for foods like sour cream, etc. So here's one way we can use it in our lives:... I (@oly.lifting.gal) discovered this trick from a friend some time last year. I love guacamole, especially in my tacos and burritos . However, when you're trying to cut or reduce your fats, it's pretty difficult to do so with just avocado... Here's where the Greek yogurt comes in! You can mix it 1/2 and 1/2 with your avocado ! I know, I know.... Blasphemy. The thing is, it actually doesn't taste much different since the avo-flavour is so distinct! Now, just add all your typical guac ingredients (I add lemon, salt, pepper, and a bit of garlic salt for a simple recipe). You've just cut your fat in half and added protein. It doesn't get much better than that! See more

We're sure you've seen the youngest athlete of the club, @weightliftinggill, on our IG account before. Today, however, it's high time we recognized someone else: her mom, Jen (@weightliftingjen ). Jen has been lifting at our club for even longer than Gill, and when it comes to the lifting game Jen's no slouch either. She's competed for as many years as she's been at the club, most recently winning her category at this past year's CPU National Championships in Be...nch-only. But, beyond that? She's the kind of athlete that truly makes your gym a club. One of our very first master's competitor's, Jen's always stuck around our meets to cheer for the athletes. She's always made herself available for the community.... And, yes, the woman trains like a winner! As uncertain as times are right now? We know we have a club worth fighting to keep alive when we've got members like this to stick around for! See more

Elbows in the Jerk! Where should they be? To have a good Jerk you need a good base to drive from, and a big part of creating that base lays in how you position your elbows. But, what are the components of a good base? The same fundamentals in the setup of a Snatch/Clean still apply: stability and an optimal position to produce vertical drive. To achieve this in the Jerk we want the elbows set at a 45 degree angle. Why does this work?... 1 Core stability/balance. By keeping the elbows here we're able to effectively rest the bar on the highest part of the shoulders, keep our ribcage down, the lats engaged to augment our brace, and our spine neutral. 2 This "stacking" allows for the most efficient transfer of vertical force from the extension of the drive. 3 By setting the elbows at 45 degrees we're also putting our arms in the correct position to move straight up, keeping the bar close to our center. If you're having problems in the Jerk this is a possible fix for: Driving the bar backwards/forwards. Soft shoulders that lose position at the bottom of the drive. Pressouts or a soft/slow lockout. An inability to achieve the feel of a solid brace. Like staying over the bar in the pull, this is a FUNDAMENTAL of good Jerks. So, if you've been having trouble finishing Jerks as well as you know you could? Start here. See more

Coaching the sport of Weightlifting exemplifies the need to adapt and adjust. Just like any other endeavor with an objective, you go into every meet with a strategy. Strategy, your roadmap, is necessary, but if you're not careful it can become a trap. It happens when we stick to an overly-detailed plan that relies upon particular, future events occurring, specific conditions being met, and so on. One derailed expectation and before you know it you're paralyzed with indecisive...ness! Sound familiar? A lot of us are stuck, meandering around our training right now, trying to make sense of what to do. It probably feels like what you were aiming to achieve before - be it a competitive goal or a personal one - is no longer attainable. But, I'm here to tell you that it is! The pic above is of the Warm-Up from Pan Ams 2019. Pan Ams is a particularly crazy competition because, out of every meet we've been to, this is the one where you consistently see the most "gaming." Sure, have a plan, but expect to have to modify it. You have to be able to adjust based on what the situation is telling you. We always go into a competition with a plan that provides steps on how to achieve our best possible outcome. Of course, the conditions are almost never there. So what do we default to? 1 Make a lift. 2 Make another lift. 3 Profit? Cleverness aside, that really is the secret to winning. Stay active. For every moment that you're not committing to an action your opponent is maneuvering around you or time is wasting. Can't lift heavy? Well, what enables heavy lifting? Lifting WELL. Work technique. Can't stick to your diet as planned because of grocery supply issues? Maybe you can't hit your precise "needs" but you can definitely eat well. Too often do we bias the last 10-20% of a solution - the shiny, attractive part - over the whole, forgetting about the basics. If you want to win at anything? You have to keep moving and be adaptable. Competitive coaching makes this clear: it's not always possible to commit to or make the best decision. But can you make a good one? Absolutely! See more

One of the fundamental challenges of a coach is to inspire. However, how we do so matters. The other day @oly.lifting.gal and I saw some nonsense meme that said something like: "If you don't come out of the lockdown with a side hustle, new skill, etc. you're lazy." It got us taking a serious look at the messaging our industry communicates. It's no secret: the fitness world peddles motivational wisdom 24/7... for good reason. We have to convince you, our athletes..., our members... our friends, to believe that you really can succeed. Are we lying? No. We really do believe in you! But there's an issue... As coaches we're among the first to say that you have to push yourself to improve. But, we'll also be among the first to admit that it's a never-ending struggle fraught with missed bars, failure, and the rare win. When we push the lifting lifestyle pieces, the motivational talk? We really do mean what we say. But, with this Social Media stuff... Even when you try to be honest you still end up disingenuous. What all of us are failing to include in our calls to action are the costs. Committing to self-improvement is really hard. It comes with more disappointments than it does wins. When you put out enough of these pieces eventually it becomes like the rest of your material: you're only posting your members' accomplishments. You're not showing the missed bars, the bad workouts, and the disappointment that comes with the endeavor. You're inadvertently communicating that it's an easy process. It's not. By all means... Get after your fitness. Prioritize you. Start that side hustle, and be productive. Remember, though, that what we're living through isn't normal. You shouldn't feel down on yourself if you're struggling with self-improvement. That stuff was already an undertaking when things weren't on fire. So, with all that said here's today's motivational wisdom: right now? Even if you don't feel it, even if you think you're failing? You actually are doing your best. It's enough. Don't let anything convince you otherwise. See more

Got some angry shoulders? Head Coach @gregjustlift is gonna show you one of his staple, shoulder mobility routines! If you're like him then you're spending even more time on screens than before. That's a recipe for dysfunctional shoulders! Step 1 is to free up tissue. Work on mobilizing:... T-Spine - Start high and work down the ribs. Posterior Shoulder: Smash your Infraspinatus and Teres Minor (both to free them up and punish them for being uncooperative). Anterior Delt/Pec/Subclavius: Same idea. Work that tissue! Lats: Roll up and down, making sure you hit both ends; it's a long muscle! Step 2 is to wake the right muscles up! We need your aforementioned Posterior Shoulder musculature as well as the Mid- and Lower-Traps working more. Start with a basic, One-Arm Wall Plank. When that gets too easy? Elbow Wall Planks for the win! These will be challenging for a looooong time. Do everything above as regular maintenance and you'll be waaaaaay ahead of the curve in keeping your shoulder joints useful and pain-free! See more

Last week Coach @gregjustlift mentioned his favorite sources for Carbohydrates! This week he's gonna show you how to supercharge his top 3 choices with RESISTANT STARCH (RS)! So, what is RS? Starch normally gets processed in the gut (into glucose). Instead, like soluble fiber, RS makes it all the way to the colon where your gut flora consume it, leading to: Improved INSULIN SENSITIVITIY Improved DIGESTION and NUTRIENT ABSORPTION... SHORT CHAIN TRIGLYCERIDE production (see: brain-gut connection) Reduced INFLAMMATION Relief of IBS SYMPTOMS And LOTS more... So how do you get it? EASY! Cook any of the starches shown here: White Rice, Potatoes, or Oatmeal, then.... CHILL them. For AT LEAST 12 hours. Yes, it's that easy. The longer you do it, the more RS you make! Expect 10-15% of the starch in your food to become indigestible (more if you go beyond 24 hours). That means a 10-15% reduction in total calories. If you're dieting you can eat the same portion you may have before, and reliably continue to lean out! Otherwise, if you're like Coach Greg and have to eat a ton to stay yoked? Well, that RS is real handy for all the intenstinal discomfort that YOU WILL experience if you're trying to put on lean tissue. The same method applies to the other two starches. Greg like's to chop up a 10lbs bag of Yellow Potatoes on Monday morning, roast them, and eat them throughout the week. Want a gut-friendly breakfast? Make your Oatmeal while heating your dinner, and refrigerate it overnight. And if you don't wanna do the above or can't eat those foods? Throw some (raw) potato flour into something (like a shake) and you're good to go! If you're on the Paleo wago... Erm, in the Paleo cave (wheels weren't invented until 3500 BCE) eat a Green Banana or Raw Plantain! One warning: start slow! Especially if going the potato flour route. You know how you can get gassy when you eat a ton of new food? What do you think happens when your gut bacteria eat a ton of new food? Give this a try! It's a convenient way to add a ton of health to your life for little effort! See more

Willpower... It can be a hard thing to come by... Growing up in our LED-lit, easily-consumed, world of "enjoy now, pay later" it makes one wonder how anyone has any willpower at all! So then, why waste it? Every thinker imaginable has ideas about self-control and willpower: coaches, self-help gurus, religionists, academics, artists... You name it. It's a central question to being human: how do you control your intentionality? Why are you compelled to do things th...at feel good now versus what you know is wise later? If we had a reliable answer to the latter... just think what our world would look like! But here's the thing: self-control doesn't run along the same circuit of intentionality in your brain that, say, daydreaming does. No, self-control is a FINITE RESOURCE. Imagine you're looking after a child. Picture a toddler that started the hour well, doing cute toddler stuff, but is ending it by doing hell-beast toddler stuff. You wouldn't think twice to tuck the kiddo in for a nap because you know full-well that the little one's just too tired to keep up with your expectations. What do you think happens to you when YOU get tired? (Hopefully) You don't have meltdowns because you're more neuronally developed, and better socialized. But, you're still FATIGUED, and your ability to SELF-REGULATE is still COMPROMISED because.... SELF-CONTROL TAKES EFFORT. Save your pool of discipline for what you truly care about, and prioritize. Just as we select certain exercises at certain times when training for specific outcomes you must apply the same logic to your life. We all have a boatload of decisions to make in a day. Let's save our mental energy for the ones that matter the most! See more

Sunday is rest day, but that doesn't mean Couch Potato Day... Coach Nancy here with my Sunday routine! If I do nothing else, I try to at least get a nice long walk in. This keeps me moving and getting some circulation to my muscle tissue in the midst of recovery. However, when I'm being diligent, I add in some stretching. I like to hit a few key areas: Hamstrings Adductors Glutes Quadratus Lumborum (those muscles running along the side of your back) Lats Hip Flexo...rs (namely the Psoas) I like to do my stretching a bit more dynamically than just holding a stretch (notice how I bob to and fro). I find this works better for me and doesn't tighten me back up the next day! I try to focus on my breathing and get in tune with my body to really allow those target muscles to relax. In other words, I'm always trying to amplify my body's response to the stretching so that I can get the most out of it! I do this in somewhat of a cyclical way, where I pull back from the stretch and then try to advance the stretch a bit more each time when I feel the muscle give a little. Remember that stretching shouldn't be forceful, and it should NEVER be painful! What is your Sunday routine? Let us know in the comments!

Monday we talked about why people FAIL to integrate new HABITS into their lives. Today? We're gonna talk about how a simple, three step process can fix that! 1 CUES - If you could just be reliably reminded to INITIATE a behavior you'd be so far ahead of the curve. Find a reliable cue - a habit you're already reliable with - and attach it to the new one. Wanna exercise every morning, but consistently fail? Put that dusty Kettlebell you've been meaning to use nex...t to where you keep the coffee.... 2 SMALL EFFORT, BIG SATISFACTION - We're all talented at imagining grand goals, but we're universally poor at executing them. Stop visualizing the endgame. Did you know some research suggests visualizing the achievement of your goal actually confers a feeling of satisfaction? This tricks you into sort of feeling its achievement, but de-motivating you when it comes to doing the hard stuff. Habits need to be built. Remember: you had to learn to crawl before you could walk. Let's go back to the coffee... You need to accept that just touching the KB before pouring a cup is step one. The next week? Picking it up. After that? A set of KB Swings. Now, is that going to provide the exercise stimulus you need for your vision? Nope! But guess what? You've already done more than you were doing before and are that much closer. Be proud of it! 3 SCORE IT - See that nifty little Habit Tracker? That's a visual aid that forces you to confront your performance. When you miss a habit you'll want to make up for it. When you're consistent? You can see your momentum build! You can also find associations between behaviors. Personally? If I reflect on my day I almost always plan the next. Just like there was once a time that squatting the bar correctly was a challenge, so too is the acquisition of new behaviors. Even simple ones! So just get going! Find a cue or behavior you can couple with the new one, be cool with making baby steps, and keep track of it. YOU CAN DO IT! See more

Before anyone asks... YES, lifters NEED carbs in their diet! Why? Because glucose (via muscle glycogen) fuels everything between heavy sets of 3 and anything more intense than a long, slow walk. Yep, that's just about... EVERYTHING you do in training. But, which carbs should you eat? After two decades of lifting, here are Head Coach @gregjustlift's favorites! 1 WHITE RICE - Yep. The classic. And it's not just because I'm half-Chinese (you know you thought it ).... Unpolished variants (like Brown Rice) have lots of phytates that stunt nutrient absorption, so they're out. White Rice is hypoallergenic, easily digested, cheap, easy, and versatile. There's a reason most of the world runs on it. 2 POTATOES - All kinds. Potatoes are among the MOST filling foods you can eat, are loaded with vitamins, minerals, and are just as good hot or cold. Besides? Potatoes, like White Rice, go with virtually everything. 3 BERRIES - Again, all of 'em. Berries are LOADED with phytochemicals called polyphenols (like flavinoids). What you need to know here? These are the micronutrients in fruit and veg that are responsible for the myriad health benefits associated with them. Berries have some of the highest density of these compounds of any produce. Get 'em in you. 4 OATMEAL - You knew it was gonna be here. Who doesn't lift and eat oatmeal? The benefits of White Rice are MOSTLY interchangeable with White Rice. Oatmeal's just a little less well-tolerated by some people. However, one advantage? Oatmeal actually has flavor! 5 DEXTROSE - Or Maltodextrin. Or Glucose. Whatever, this is THE carb. You can't reduce it down anymore than this. So why list it? It has ZERO nutrition beyond calories. Well, ever trained hard and hit a wall? You want this. It's cheap, easily digested, and will actually help with hydration during a workout. Sugar bloats, and other "workout carbs" are marketing. Chances are you eat at least one of the starches above. Next week? I'm gonna talk about how you can turn these into Resistant Starches - a powerhouse nutrient for your gut flora! See more

Just because you don't have a gym to go to doesn't mean you don't have access to a COACH! Before everything shutdown we delivered a ton of High Performance Personal Training to all walks of life! We miss the 1-on-1s and getting to know our athletes, so we're happy to announce that we'll be resuming our Personal Training service... At a distance! Got a brand new Home Gym with all the toys, but don't know how to make the most of it?... Thinking about using your lock down time to finally take care of your fitness? Lifter with little to no equipment access who needs guidance on how to best save their gains during this period? Our coaches are highly-qualified, flexible, strength specialists. We have worked with people who needed to get stronger to improve the quality of their life all the way to international medalists. But, what makes us different? We deliver PROGRESS. Progress that is rapid and sustainable no matter your goal! However... SPOTS ARE EXTREMELY LIMITED. We're re-structuring and adapting to this nonsense just as you are, so we can only dedicate ourselves to THREE (3) new Personal Training clients at the moment! For more info shoot us a DM or inquire by sending Nancy an email via [email protected] See more

What's the first rule of Weightlifting? You stay over the bar. What's the second rule of Weightlifting? YOU STAY OVER THE DAMN BAR. Here's why... Having the shoulders just over or slightly in front of the bar in the start allows the athlete to: Keep the bar CLOSE to the body.... Pull the bar in a STRAIGHT LINE. Use the legs effectively to propel the bar VERTICALLY. Pull straight, and receive the bar SAFELY. MAKE LIFTS. What happens when the athlete doesn't keep their shoulders over the bar? They CAN'T keep the bar close to the body. The bar's path is NOT STRAIGHT (or efficient). The legs are used INEFFECTIVELY and the bar moves HORIZONTALLY. The pull is crooked, and the catch is NOT SAFE. They FAIL LIFTS. If you were to only dial-in ONE.... ONE thing in the Snatch? This is it. Remember: mistakes happen due to the movements that preceded them. If you start incorrectly? Well... Nothing will be right afterward! See more

The greatest challenge in embarking on any new undertaking is learning the habits necessary to realize your intentions. But.... what if I told you that there was a way to INTENTIONALLY, and SYSTEMATICALLY develop ANY HABIT? Well, hold up. There's one thing we need to address first: Why you failed in the first place! There are 4 primary reasons your latest habit didn't stick: 1 A lack of simple, easy CUES! Habits are built through simple, "low loa...d," cues. For instance... Every morning I go to the bathroom I brush my teeth. The time, activity, and space are all simple cues that say: "time to brush your teeth." Author of "Atomic Habits," James Clear, says that if a cue for a habit isn't obvious? It ain't happening. 2 It was TOO HARD! Anytime you add complexity/difficulty to a task you reduce the chances of a habit sticking. Take journaling for instance. "I need to write an entire recap of my day..." isn't a good way to start. You WILL fail. Instead? Start with: "Each day I'm going to write down one adjective that describes my day..." That one word will jog your mind, and each word will be easier to write. 3 It wasn't ATTRACTIVE. Look, if something doesn't sound appealing, you won't do it. Ever notice that habits stack? Like in my bathroom example? Pair something MOTIVATING with something that still requires discipline. On days I really don't want to do conditioning? I only allow myself to listen to some of my most favorite music when I run. 4 There's NO REWARD! The reality is that many habits don't have an immediately rewarding outcome. In fact, most behaviors that we want to habitualize require real sacrifice in the first place... Otherwise we wouldn't be trying to habitalualize them. Go ahead. Treat yo'self for a job well done. Now you know the core reasons why you failed to create change. Later this week? Strategies to BUILD GOOD HABITS! See more

Ever heard of Stoicism? We quoted one of the most famous Stoics on Monday, so how about a crash course in Hellenistic philosophy.....? No? Then how about a mindset that is ESSENTIAL for getting through life nowadays? The core thesis of Stoicism comes down to YOU, and more precisely, your WILL. The Stoics asserted that: 1 Happiness is attained through a life devoted to mastery and study. 2 Behavior, rather than words or thoughts, is fundamentally what mat...ters. You are what you DO. This pandemic we're all forced to participate in? Many have already reacted badly to it... And I use the word "react" very purposefully here. Look at the news: domestic abuse stats are climbing, civil unrest is starting to rear its head... The fact that toilet paper hoarding became a global phenomenon? I rest my case. You cannot control what happens to you, only how you respond to it. You can choose to be bitter or you can choose to be proactive. Feelings and rationality rarely go together. This isn't to say that feelings don't matter; they do. This isn't to say that they aren't valid; they are. But are they appropriate? Do they align with what you - RATIONALLY - know you ought to do? To master who we are we must also master how we feel. When feeling and knowledge are aligned? That's when you have true POWER. See more

Self-esteem is a hard thing to come by these days. The goals you promised yourself you'd make good on in 2020? On hold. Those plans you looked forward to? Cancelled. How about your day-to-day routine? Dismantled. We rarely live in the moment. Seriously, take a second and reflect... Think about everything you want. Obviously, it's all in the future... But how far into it? Everything is at least a week or more away from attaining, isn't it? I bet tho...se things are low-hanging fruit, too. The things you really want are probably even more distant. Normally that would be a challenge. But now? When things can change day by day? You're asking for disappointment. If there was ever a time to take solace in the process? It's now. Ask yourself: When was the last time you finished a session, paused, and just thought about how invigorating it was to get a sweat on? To feel the exhaustion of your effort? Forget what the effort was or what it was done for; just focus on the fact that you did something, and the feeling it provoked. We're so focused on accomplishment we can show off that we never take the time to revel in our experience, rather than the output, of the work we do. Remember what we said about getting out of bed earlier this week...? Well that's what this is all about. Find motivation in the daily. Fixating on the long-term right now is just asking for frustration. As one of our athletes, @lewis_orzech once said: "You're lifting weights. It's a good day." Well? Can you move? Can you sweat? Then it's still a good day. Get out there, and seize it! See more

Anyone else having trouble with snacking? Honestly, we don't blame you. If you're at home all day it's probably inevitable, and you know what? Life is stressful enough these days. So, we're gonna preach ACCEPTANCE here. But.... That doesn't mean we can't still be smart about it! One of our favorites is a Greek or Icelandinc Yogurt combined with frozen berries. Seriously, check this out... Greek Yogurt has been found in food research to be among th...e most satiating, high-protein foods you can eat. It's an excellent source of probiotic bacteria. You need these for many reasons, but here's a salient one for lifters: Gut Bacteria status can benefit Protein metabolism (L. Casei in particular)! The macros are excellent, and easy to control! A single, 175g serving of 0% fat Greek Yogurt is approximately 18g of extremely high-quality Protein, and 6g of Carbohydrate. It's easy to make delicious! Throw in Honey, no calorie sweetener, vanilla extract, cocoa powder, cinnamon... Adding fruit like Blueberries or Strawberries makes it even more nutritious! You know.... antioxidant polyphenols, micronutrients, vitamins... Good stuff! Pro-tip: If you snack late at night this is actually BENEFICIAL for recovery! The Casein in Milk Protein takes approximately 7 hours to digest fully, keeping plasma amino acid levels steady while you rest (translation: superior recovery). See more

Need some tips on modifying your body weight workouts at home? Coach @oly.lifting.gal has you covered. Here are some modifications for a number of the exercises we've been using in our JustLift Online At-Home Body Weight and Calisthenics Program. We created JustLift Online to bring World Class coaching and the community support of Ontario's strongest Weightlifting club to wherever you may be. If you're struggling to find direction in your training again shoot us a DM or email [email protected] to join us!

"At dawn, when you have trouble getting out of bed, tell yourself: 'I have to go to work as a human being. What do I have to complain of, if I'm going to do what I was born for the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?'" - Marcus Aurelius Hitting the alarm, and getting out of bed was already a task. Now? For many of us it's getting even harder. It's funny. We focus so much of ...our lives around being comfortable that you'd think: "Yes, comfort is my purpose." But we know the truth... even if we're loath to admit it. We're here to DO. The last, good emperor would tell you that you have a place in this world even if you don't believe it. That, just like bees exist to make honey, the birds to sing and fly, you too have a part to play in ordering our world. Just as nature set a limit on how much you can exhaust yourself, to Marcus' mind it also set a limit on how much you ought to indulge yourself. It turns out that, yes, even over two millennia ago, it was known that being sedentary did not lead to positive outcomes. If you disagree, then, Marcus has some harsh words... "You don't love yourself enough. Or you'd love your nature too, and what it demands of you." Ouch. That's pretty blunt for the 21st century, but I'm not sure he's wrong... For those of us who've been in the lifting game for years, toiling day in and day out, we may be at a point where it takes a year of training to add less than 5kg to a lift. Out of the population that's reached that level? Many won't even make it to that next 5kg. However, you'd be hard pressed to find a single person who regrets the suffering they expended to get there. Life is hard. More often than it should be. Sometimes outcome goals are too much. Sometimes? The only thing to worry about is BEING. Remember: whatever it is you DO? That is what you ARE! Forget happiness or sadness. Ignore good or bad. Just BE what you know you ought to! See more

It's Sunday - International Rest Day - or at least it's supposed to be. Do you ever find it difficult to relax? To feel like you were truly rejuvenated when trying to take a break? Maybe even frustratingly so? True rest - the kind that leaves you feeling excited, clear-headed, and ready for what comes next - requires INTENTION. It must be focused. Take sleeping for instance. You might think it's unfocused or unintentional, but it's the total opposite. ... A "bad" sleep... The kind where you toss and turn, and maybe get up a few times... Why's it bad? Because it's unfocused and distracted. You're never in a "deep" sleep. That's why getting up the next day only feels shallowly restorative. Despite what you might immediately think, your brain's focused here. Just not on being conscious. Let's apply that same concept to whatever it is you do to relax on a Sunday. A lot of us in the training world do some kind of Mobility Routine then. Want to maximize its potential? Be focused. Breathing is one of the easiest ways to express the kind of intention we're getting at. The same deep-shallow dichotomy from sleeping applies here, too. If you take shallow breaths when stretching/rolling you're going to fail to inhibit a lot of the tone in those tight muscles. That's because short breaths encourage the activation of the Sympathetic Nervous System, promoting the circulation of cortisol and adrenaline - stress hormones - through your body. That's why proper breathing here is a must to get what you really want out of the activity. All it takes is a little more focus and attention to what you're doing. Mobility is just one example, though. Whatever it is you do to feel rested and recovered? The next time you do it, do it with intention. See more

Daily routines. Anyone else struggling with these right now? Routines are what enable us to be comfortable and secure. Don't believe me? Think back to just about every vacation you've ever been on... I bet it ended with you being excited to jump back into your normal routine. COVID-19 quashed all of our routines, disordering our lives to the core. Those routines? They didn't just provide structure. They gave our lives MEANING. Sure, you still exist, ...but are you living? Wanna get your life back? Of course you do! But where do you start? Pick one thing that matters to you. Training matters to us. A lot. So we started there. This week we asked our JustLift Online members to nail down a single training time, and stick with it for the week. I know, easier said than done. So, here's a method that might help! 1 Pick that training time. 2 When that time approaches? Grab something to write on. 3 Close your eyes. Imagine. Write one word. It can be anything you saw or felt. A movement you're excited about. An outcome you know will happen if you commit... It just has to pertain to the task at hand! 4 Get going, and keep thinking about that word! I know it's hard, but you... Yes, YOU, must create the mindset you want to be in. It's as simple as planting a seed, and letting your mind/body do the rest. You see, you might know what you need to do, but if you can't feel it? It's not happening. This exercise is how we can shift our emotions from constraining to enabling us. So what're you waiting for? Grab that pen and paper, and get back to doing what matters to you! See more

For the handful of you who might be wondering we're not re-opening today. Ontario's State of Emergency has just been extended by another two weeks. As we understand it, the province will be moving forwards in two-week intervals, re-appraising the situation as necessary. The moment health officials give us the OK we'll be opening our doors! Until then, though.... We have to remain closed. In the meantime if you need your training fix try out our new service, Jus...tLift Online. We're delivering weekly workouts for multiple training goals and equipment situations, while also still delivering the same quality coaching advice we always have. Shoot us a message for more info or email [email protected] to get started. Stay safe and stay strong out there! See more

COVID-19 just changed everything... Gyms around the world have been forced to close. Our routines have been disrupted. For many of us, the gym wasn't just a place to train... It was a home away from home. Our gyms gave us a space to challenge and transform ourselves. They gave us communities to grow and thrive in. What do we do now? We’ll Bring the Gym to You!... Just like you, our coaches have been left wondering how we can keep doing what we do. Our job is to teach people to adapt and become. That's what we're faced with now! On March 30th we will be launching JustLift Online. Our goal is to deliver the same quality training programs, instruction and advice that we always have - now at a distance. Whether you've got a fully decked-out home gym or no equipment at all, there's something for you here! This service will give you access to 4 different programs: - Olympic Weightlifting - Strength - Body Weight Calisthenics - Conditioning With your Online Membership, you will also receive access to our members-only online community, as well as exclusive Weekly Training Briefs and Coaching Tips delivered on video. Finally, you will be invited to join our "Just the Principles" Coaching Call. This is a weekly, live, virtual workshop. In 60 minutes we'll be taking you through a guided discussion on the topics that matter the most to maximizing your efforts in training. It's also your opportunity to pick our brains with training or technique questions, challenges you've faced, and interact with the rest of the community! Shoot [email protected] an email with your full name and wait for a welcome email from our CRM (Pike13) and further instructions. If you're an existing member, just state your interest in getting back in the game!

Friday's here! That means!..... More of the same. We don't know about you folks, but it's getting kinda difficult to keep track of where we're at in the week since "Quarantine Time" is slower (look up "General Relativity and Time Dilation" - we're certain this is what Einstein was talking about). At-Home OLY 1 Think of the High-Pull as a really aggressive shrug. This should tire you out a bit, forcing you to be aggressive ...in getting under the bar once you get to the Arm Snatch. 2 Since your "bar" might be a broomstick this is a great opportunity to feel the transition between the finishing with the legs and pushing under with the arms. Don't be afraid to linger for a moment after the drive to feel this for a few sets! 3 Because we have to torch your Quads and Low-Back. 8 seconds down, 8 up! Work those positions! At-Home STRENGTH Today's all about that Isometric (static) strength. 1 You all know Wall Sits. Glute Kickbacks? Those sound more complicated than they are. Stand straight with a wall behind you. Drive your heel back, into the wall, without slouching or losing tightness in the rest of your body. Leg Raises? Do your best to channel your inner Suzanne Somers (you guys are old enough to know who she is, right?). 2 Sub out the Dumbbell in a usual lateral raise for a wall. Yeah, I know. Imagine your elbows are stuck in a permanent right angle (like a Barbie doll) with your humerus parallel to your side. Drive your elbow into a wall and push! After that get ready for some burn in those pressing muscles. 20-30 reps of Wall Push-Ups. Go full-send on these and catch a pump! Shoulder taps are there because abs and because we can push your shoulder strength-endurance even further. 3 Today's Finisher is similar to the last one. Except this time your abs and hip flexors are getting smoked. Go hard on these! This is to build toughness. In other news... We'll be announcing the details of our new Remote program this weekend! See more

Today's FREE At-Home Workouts! At-Home OLY 1 For the Duck Walks use whatever you can overhead. It could be a stick, a stack of those encyclopedias your grandparents got you because they didn't know Wiki was a thing... anything!... 2 Tall Jerks. Use a broomstick or dowel for these. We're just using these to remain technically sound. 3 We've got some fun stuff here! Jumping Lunges should be familiar, but HSPUs? Just don't copy @gregjustlift and you'll be fine. Otherwise @jasonkhalipa has an excellent video on youtube showing scaling options. At-Home STRENGTH 1 First up is another leg-strength GIANT SET. Accept the burn. Learn to love it for it means gains! 505 for the "Goblet" Squats means 5 seconds down, 5 up. Use whatever for the Goblet. Sumo RDLs are exactly as they sound... Wide-Stance RDLs with whatever you've got on hand (loading a backpack with books works great!). 2 We're gonna presume summer is still happening in some capacity (because hope). If not? Well, your Beach Muscles will be ready with this Super Set. 3 Get after it on the finisher! 30 seconds of Fast Feet (imagine a Football player doing Turbo Tippy Taps... or check Youtube), a brief rest, 30 seconds of Jump Squats, topped off with some rotational work. Google has your back here... Just type in "Bent-Over Reach for the Sky" and you'll be inundated with demos. Got a few updates, too! We're looking to launch the BETA for our new remote service March 30th for our current members. We want to open to this to the public ASAP, so stay tuned for updates! Testing is necessary, though, because we won't release this unless we're SURE we can give you a premium coaching experience! Amazon just came in clutch with a 4'x3' whiteboard and easel setup for @gregjustlift. The next installment of these workouts will be Friday AM... on an adult-sized board. See more

Here we go! FREE At-Home workouts for Olympic Weightlifting and Strength. These should keep you in-shape until we can launch our true "club at home" solution (...but more on that later). Onto the workouts! At-Home OLY 1 8 seconds down, 8 seconds up. Your muscles will burn, but your positions will be fantastic. Grab a broomstick (or stick of choice) and get to work. Each set should last just over a minute if you're honest. Use a clock. ... 2 These are going to be surprisingly difficult without the weight of a barbell. Use an object like a book for a heel wedge if you're lacking shoes. Again: positions. We might as well get mobile if we can't slam weight. 3 Finisher! Weightlifters are Power Athletes, so don't half-ass the jumps! Full Squat, then, explode as high as you can! Push-Ups should be as fast as possible. Hollow Holds need to be honest. At-Home Strength (swipe left) 1 Is a Giant Set for leg strength. You're to perform exercises 1A, 1B, and 1C in sequence minimal rest (10-15 seconds). You may rest longer after each sequence. If you're feeling zesty hold onto something heavy in a goblet position or throw on a weighted vest! 2 Push-Ups. Break them up as needed. 3 Finisher! 4 Rounds as fast as you can! "Whatever" means just that. Use any object that is heavy (and odd enough) to use as a training implement. Overhead Squats; you know these. Up-Downs start with the object on the floor. You pick it up and throw it overhead. Cap the round off with some jumping. Don't forget! @gregjustlift and @the_exercise_therapist will be taking questions live on IGTV tomorrow at 10am EST. Join us and get the answers to your training/movement questions! See more

Question for everyone! We're looking to create At-Home PROGRAMS - not just workouts. What's your current (or future) Home Gym setup like?! We want to bring the coached, club experience into your home because now's THE time to get STRONG; not weak! If you already have a Home Gym what's your current setup? And if you're considering building one what're you thinking of getting? ... Lifting is simple. You just need a bar, weight, and some stands to do 95% of the most meaningful work. Getting the most out of those three bits of kit is the hard part!

The dust has settled. Reality should be setting in: we're facing a once-in-a-century scourge. I know we've been quiet. That's because, like you, we've been trying to take everything in and figure out what's next... We thought about just throwing up "At Home" workouts like everyone else. However, with every new statement from our government(s) the reality has set in: this isn't blowing over in 2 weeks. Some of the most educated, medical minds are suggesting tha...t this may last many months. We must adapt. As this is being written we're re-thinking what training is going to look like for the months to come. Here's what we know: 1 Humans are tough. 2 YOU are tough. 3 We WILL adapt. We can't make any grand announcement as to "what" comes next, but stay tuned because "something" is indeed coming. You've all worked way too hard as both individuals and a community for us to leave you in the lurch! Here's what you can immediately look forward to: 1 On Sunday (22nd) we'll begin rolling out some FREE training options. In the meantime? Think about what equipment you've got at home. We're conceptualizing some training groups based on equipment availability and goals. More on this to come... 2 Former Athletic Therapist to the Ottawa Red Blacks, @the_exercise_therapist, Marcelo Cuenca, has officially joined the team! Join him and @gregjustlift for a live Q&A on IGTV this Monday (23rd) at 10:00am EST. Send your questions in now via DM! In the meantime, if you're feeling down remember this: we're lifters. We resist, we overcome. We're all being crushed by that bar called life. We're stuck in the hole. That just means we all have to push. Together. Whatever you do, don't give up on being your best. Because we sure as shit haven't given up on you! See more

It is with great regret that we must announce the closure of JustLift until March 30th pending more information. While the federal and provincial governments have yet to officially shutdown non-essential businesses such as ours we think that this is the most responsible course of action we can take. Here's why: 1 As of today (15/03) COVID-19 cases in Ottawa have doubled, and Ontario is now the disease epicenter of the nation. 2 If we're honest? The p...rimary motivation for us to remain open is the same as any other small enterprise at the moment: we're scared for our livelihoods. However, giving into fear when facing calamity is cowardice. Risking even one of you is unacceptable. 3 Researchers predict between 25-70% of the TOTAL population worldwide will become infected. One of us WILL contract the virus. If one of us gets it, then, we can be certain that it will have been transmitted among more of us. We worry not just about you, but your friends and families, too! 4 We know it's twice as infectious as influenza, and we know it's deadlier. We know if we don't get this outbreak under control we risk even greater social and economic pain then we already are. Starting tomorrow, 16/03, all memberships will be placed On Hold until 30/03 or when we have assessed that it is safe to re-open. We beat this threat by responding rapidly and judiciously, appealing to what we know rather than what we feel. Stay safe everyone! See more

COVID-19 is here. We'll be doing our best to combat the spread according to the guidelines supported by the WHO and Health Canada. So here's the deal: 1 We'll have marked bottles of disinfectant around the gym floor. We ask that all members please sanitize any equipment they use. That means if you warmed up with a pair of 20lbs Dumbbells on your way to 70lbs that you need to sanitize them. Yes, that even means wiping down all the plates you touched before putting ...them away. Here's a rule: if you intentionally touched something for the purposes of training? It's getting disinfected. 2 Please wash your hands frequently. Wash them when you get to the gym, wash them after your use the bathroom, hell, wash them between exercises. The better you are about this the safer we'll all be. 3 Avoid unnecessary physical contact. This is obvious and unfortunate. We'll have to save the high-fives and platonic man-hugs for when this blows over. 4 If you know (or suspect) you've been around someone who could have the virus please avoid coming to the club for five days (the average time it takes for symptoms to emerge). Likewise, if you've traveled outside of the country or feel like you have any kind of flu symptoms please refrain from training at the club for this period of time. We don't want to, but we reserve the right to deny anyone service who we suspect may be ill. We're your pals and want the best for each and every member, but we have to prioritize the health of everyone at the club. At this point there's little we can do but wait things out. However, what we CAN do is be proactive, trying our best to slow the spread of COVID-19 so that the city's infrastructure can keep up. Stay safe out there! See more

No excuses! Strong people are more durable than sedentary ones. Catastrophe-proof yourself!

Just 6 days left to register! Go to onweightlifting.ca to confirm your participation!

Call to all lifters This is the last elite level qualifying competition in Ontario for Senior Nationals You can register @onweightlifting ... Please note that registration ends March 11th Special thanks to all our great community sponsors @activehealthinstitute @crossfitncr @ottawaspecialevents @ottawa_capital_group @ottos_bmw @popeyes_ottawa @mealprepottawa @morningowlclyde -Parker Auto Care.

We've got some schedule updates for you today! 1 We're closed this Saturday as we'll be hosting an NCCP Competition Development Course. This is the most advanced credential a Weightlifting coach in Canada can obtain. After this weekend ALL of our coaches will be nationally/internationally certified or in the process of attaining it. It wasn't long ago that there were only 5 coaches with this level of achievement in the whole province! 2 This Monday is Family Day in Ontario!!!.... Which means many of you DON'T have the day off. We're aware that Ottawa's a gov't town, so we'll be open from 4-8:30pm.

Recovery. What is it, and how do you know it's happening? We think there's a lot of misconception going around as to what the fabled state of being "recovered" actually is, so here's a sport science perspective. We can talk about recovery in many different layers. You can talk about it in the context of bodily "substances" like the hormones of your endocrine system, the activity of the nervous systems, glycogen replenishment, etc. For years scientists and coa...ches of innumerable backgrounds have worked to identify the biochemical substrates related to recovery. You can also talk about it experientially. Do you "feel" recovered? This one's a loaded question because there's a whole lotta "feels" that you might experience as an athlete. You might feel sore. You might feel irritable. You might feel tired. Truthfully, you're probably feeling all three plus more. When you add this component to the one above the question of an athlete's recovery status becomes pretty complicated. So, what is recovery, actually? It's not warm and fuzzy, that's for sure! The question of recovery is actually very simple. Is the athlete capable of meeting (or exceeding) a coach's or competition's performance demands? Then, guess what? That athlete is recovered. Now, recovered for what? That's where the nuance comes in. This is one of those cases where "good enough" becomes very important because once you become an advanced trainee of any sport full recovery just isn't a thing. Everyone who's trained for long enough has experienced workouts where they felt like hot trash on a summer's day, but exceeded expectation. They've also all had those sessions where it feels like the stars are aligned perfectly for us, and.... shit, 50% feels heavy AF. So what's the point here? Be stoic. How things feel can be useful indicators for how you approach training. But, if the bar's moving despite you being convinced you're not recovered? Well... Think of it as an opportunity to toughen up! See more

Our young lifter, Magnus (@gunner6487), is going to be interning with us until the end of the month. @gregjustlift saw @moormanlifter in action, teaching his young protegé the tricks of the trade this morning, and it got us thinking... We've been around for close to eight years now. If we're honest it's probably taken about that long to really distill JustLift as a concept. When we started this place was just a space where you could throw some bars above your h...ead, and get some coaching by lifters who kinda knew what they were doing. Back then it was two adults, and two kids not much older than Magnus dreaming about taking over the nation with a barbell... and somehow convince the public that we knew what we were doing! We could say something cliché like "we're giving back to the community" (whatever that means) with students like Magnus, but honestly, it's the opposite. The community is giving to us. It's an amazing feeling to know that there are kids who look forward to learning about what we do, and are even more excited to step foot in the gym than they were before. We've long held that getting strong is one of the best things anyone can do with their life. Teaching is right up there next to it! See more

@gregjustlift here with our final post on New Years Resolutions... I've waited purposely for this one! There are less than two weeks until January turns into February. Everyone still sticking to those new habits? Because most who've embarked on making a change in their lives this month have now given up. If this isn't you, then, great! Keep plugging away. But, if something's fallen to the wayside? Read on... Ever heard of the Perfect Solution Fallacy? We make... it when we assume that a perfect solution to a problem exists, and that its very existence is reason enough to abandon whatever flawed solution we have now. Common examples: "Only 25/28 of my meals followed my diet... Screw it!" or "I'm a shitty lifter because I only hit an 83kg Snatch instead of the prescribed 85." You see what I'm getting at? Think about how many times you've given up on yourself for a reason like this. You probably spent more effort explaining to yourself why you couldn't do something instead of just getting stuck in... If something's worth doing, then, it's also worth half-assing! Changing who you are is hard. You're gonna fail sometimes. Seriously. In fact, I'm pretty sure I learn by leaping before I look, assessing the damage, and THEN coming up with a plan (don't be me by the way). "The best time to plant a tree is 10 years ago. The second best time is now..." - Ancient Chinese Secret/Proverb/Good Advice The results you experience today weren't earned today. You're given a paycheque for work you previously did. You woke up feeling refreshed because you made time yesterday to sleep early. You hit a PR because you did all of the preceding work to the best of your ability... Inconsistency is gonna happen. But even if you only accomplished 40% of what you were supposed to guess what? That puts you 40% further than 0% does. Preparing to win? Then prepare to fail! The trick is trying to be marginally better each time you try again! See more

It wouldn't be winter in January without the possibility off some insane weather! As Ottawa is expected to get a ton of rain/ice/snow/sleet/awful we really can't say what tomorrow is going to be like. We're expecting to operate normally, but, as you can see.... We're prepared for flooding. We'll keep you posted on our status!

UPDATE: Gym's dry this AM! Come train! It wouldn't be winter in January without the possibility of some insane weather! As Ottawa is expected to get a ton of rain/ice/snow/sleet/awful we really can't say what tomorrow is going to be like. We're expecting to operate normally, but, as you can see.... We're prepared for flooding. We'll keep you posted on our status!

It's day two of 2020. I bet a whole bunch of you have at least one or two of those "resolutions" that you're excited about. Maybe you even started getting after it today! Here's the deal: you're probably going to fail. I know. That was really harsh. However, a cursory search on the topic says that 80% of you will fail after 30 days. In fact, only 8% of those who embark on a resolution actually accomplish anything effectual. You've probably spen...t a lot of time imagining those resolutions. You may have broken them down into next steps/actions. If you're particularly diligent? You created milestones to measure on the way. There's one thing missing here, though. I bet you didn't think about who you have to become to accomplish that goal. I became a coach and business person at the same time. I had plans for both. The difference? I obsessed, for years, over what it means to be a coach. With business? I read random books and lessons and hoped they'd solve my problems (like that magic squat program that'll add 50kg to your max in 10 weeks). Of course, I had an idea of what happens in a company, but I never truly asked the question of who I needed to be as an owner. Imagine saying you're a professional carpenter but your primary resources are IKEA instructions. You're not far off from where I was. Here's some homework: Go ahead and imagine the outcomes you want in 2020. Draw up those next steps. But afterwards? Figure out what's going to be asked of you to be who you want to be. What truths are you going to need to get comfortable with? Next week I'm going to go over a very simple, self-auditing process to stay on track! See more