Pratt's Pro Fitness
2689 Trout Lake Road P1B7S8 North Bay, ON, Canada

The fartlek run was popularized by the Swedes in the 1940s. The word 'fartlek' comes from two Swedish words meaning 'speed play.' The original intention of the workout was to combine unplanned segments of harder and and easier running. For example, you could push it on uphills and relax on downhills or combine hard segments as short as a few seconds to longer more moderate segments of several minutes. Now, we typically add more structure to fartlek runs. One example is the ...mona-fartlek named after Australian runner Steve Moneghetti. Mona-Fartlek After a warm-up run, run 20min of alternating harder segments with an equal amount of running at an easy to moderate pace. Over time, I try to run faster on the easier segments. The fast segments are as follows: 2x90sec 4x60sec 4x30sec 4x15sec #prattsprofitness #northbay #running #fartlek #crosscountryrunning #longdistancerunner

If you have back pain with forward bending, picking up a heavy dumbbell from the floor may aggravate your back. Switching out dumbbell rows for band rows is an excellent option. #prattsprofitness #northbay #backpain #bandworkout #bandexercises #shoulderexercises

A few weeks ago, I was talking with a swim coach from Ottawa. Due to COVID restrictions, he felt that he had to build his swimmers up slowly and add in some conditioning outside the pool. He wasn't a fan of running, though, as it decreases ankle mobility -- a key component for the breast stroke. Instead, he preferred 45min of alternating 45sec work with 15sec rest. I've been doing this a couple times a week on days where my colitis is worse and I don't want to risk straying t...oo far from the house. I've gone as long as 35min preceded by a 5min warm-up. Here are exercises I like to include: Kettlebell swings TRX rows Loaded Carries Sled pushes/pulls Crawling Medicine ball throws Forward/backward running Skipping Side shuffles/cariocas Push-ups Bodyweight squats/lunges Jumping jacks Start with 15min and work up as you're able. On more challenging exercises, like push-ups, you might only do 15sec of exercise and rest for 45sec. Avoid going all-out on any exercise as the goal is to hit moderate heart rates of 120-150 beats per minute for a prolonged period. If your heart rate or breathing gets too high, rest for an extra minute. #prattsprofitness #northbay #conditioning #crosstraining #cardio #drylandtraining

Develop grip strength, core stability, and shoulder stability with the bottom-up half waiter walk. Point your elbow forward and keep your elbow at the height of your shoulder. Stand tall and grip the kettlebell tightly. This exercise can also be done with a dumbbell, but the kettlebell provides a greater challenge to your grip and shoulder stability. #prattsprofitness #northbay #corestrength #corestability #shoulderstability #gripstrength

Achieve new running personal bests by training with me online through the TrainHeroic app. Perhaps you've tried running programs before. However, these programs assumed that you would never miss a run or have to modify your program due to injuries, getting sick, or having other commitments. Training with me through the TrainHeroic app allows for a personalized approach, weekly feedback, and the ability to connect with a coach. Sign up for two free weeks by registering at prattsprofitness.com.

Do you have knee pain with split squats? A band around the knee biases the quads, a muscle group that tends to become weak from knee pain. In some people, this eliminates their pain, but it can also be used if you've recently had knee pain. Increase band tension before using additional weight. Give it a try and let me know what you think.... #prattsprofitness #northbay #kneepain #patellofemoralpainsyndrome #quads #splitsquats

So if I claim that all my clients are elite athletes, I can stay open? Who's checking? Also, since exercise is important for mental health, I would submit that I run mental health services. https://www.baytoday.ca//covid-19-heres-what-will-stay-ope

It was nice to go IN for a run today. I've been stuck inside self-isolating and wanted to run. I figured that if the Chinese runners were able to log big miles in their apartments back in March, I could run for 30min in my house. Each loop took about 30sec. That means I climbed and descended 720 steps and got in a lot of change-in-direction work. I also added in some 3-5 step surges. I might be sore tomorrow. Yesterday was a bodyweight circuit day. I'll be able to go back ou...tside on Monday. #prattsprofitness #northbay #running #selfisolating

Next up on the reading list by @alwyncosgrove . Thanks for the birthday gift, Courtenay and Surayya! #prattsprofitness #northbay #personaltrainer #fitness

The new trainer did a good job with today's Zoom workouts. #prattsprofitness #northbay #personaltrainer #onlinetraining

The deadbug is a great exercise for developing core strength. Deadbug variations help to control unwanted extension and rotation in the low back while the arms and legs move. By pinching a stretched band under the low back at belly button level, you'll make sure that your low back doesn't extend as you lower each leg. If the band slips out, you're not getting much out of the exercise. Make the exercise easier by keeping your knee bent as you lower your leg. #prattsprofitness #northbay #corestrength #personaltraining

Rehabilitation + Reconditioning = Success Rehabilitation involves a health care provider identifying and treating your pain. This can be done through massage therapy, joint manipulation, and exercise. Reconditioning involves working around your pain on physical limitations through progressive exercise. Sue trains with me three times a week for strength and once for conditioning with added walking on the side.... DM me for a free consultation and a free two week trial. I offer both in-person and online options. #prattsprofitness #northbay #personaltrainer #fitness #bursitis #arthritis

Do you have shoulder pain when performing push-ups? Try placing a mini-band around your wrists. By stretching the band, you're creating greater stability around your shoulders for pain-free pressing. #prattsprofitness #northbay #shoulderpain #pushup

Reducing the risk of hamstring strain looks no different than good training. https://youtu.be/9CC82eSWD3U

It's common for athletes to develop strength over the off-season only to give it up during the competitive season. With frequent competitions, it's only natural to want to feel rested and at your best. A 2015 study on national and international cyclists sought to determine the effects of omitting strength training once in-season. One group performed strength training 1-2x per week for 25 weeks, while the other only did cycling training. Next there was an 8 week period where ...the first group stopped their strength work. After 8 weeks, this group saw a decrease in squat jump, maximum strength, Wingate performance, maximum aerobic power, and power output at 4 mmol/L of blood lactate. Their results on these tests were similar to the group that didn't strength train for the entire 33 weeks. Fortunately, we can maintain -- and even build -- strength qualities in-season while minimizing soreness and fatigue with the right modifications. Example 1: Fewer sets. 2x5 @ 80%, instead if 3x5 @ 80%. Example 2: Fewer reps per set. 3x3 @ 80%, instead of 3x5 @ 80%. Example 3: Focus on concentric muscle actions. More sled marches and fewer lunges. Example 4: Modifying based on fatigue and soreness on the day. Example 5: Performing strength training after a competition to maximize rest days. Example 6: Decrease training frequency. Twice a week, instead of 3-4x per week. Be sure to tag someone who you think could benefit from this post. Thanks! #prattsprofitness #northbay #strengthtraining #strengthandconditioning

"This is the hardest exercise we do here." I love heavy squats as you can move more load and with greater speed. However, there are several advantages to single leg squats. 1. Lower load is better if you have back problems.... 2. Greater instability helps to reduce the risk of ACL tears and other knee injuries. 3. Hockey and soccer players can develop hip impingement which can be aggravated by deep squats. #prattsprofitness #northbay #hockey #acl #kneepain

Spring and Fall: the two seasons where you get out of the shower and there's still mud on your leg from your trail run. #prattsprofitness #northbay #running #crosscountry #trailrunning

Within 7.5 min of Simon Bairu over 10km at the 2009 Canadian Cross Country Championships. Bairu would go on to place 13th at the world championship. http://msi.photoshelter.com//I00005gdKqTe/C0000rmvx8l7Y_k8