Can you get deep enough in your squat and still maintain good posture? Do your knees Buckle or turn in when you squat? Your body might not be ready to do a good clean squat just yet. So before starting
… Read the rest
One of the international strength coaching greats Charles Poliquin once told me there was a direct inverse correlation between speed over 20 metres and annual salary in team sport athletes. From my experience also, this seems true. You don’t … Read the rest
Full Squats vs. Half Squats for athletes. The full story. – With Coach Edward.
We use numerous squat types in our programming for various reasons at Maine Fitness, Fit republic and Elite Pre Seasons; wide, medium narrow stance, low, … Read the rest
One of the most simple yet under-utilised ways to make variations to an exercises that you are regularly doing is to change the grip in which you are handling a weight. I will use the example of a bicep curl; … Read the rest
Preparing meals for your child can be time consuming, especially if you work full time like a lot of Mothers. Over the years I have of course fed “junk food” to my child that I probably shouldn’t have. No one … Read the rest
Why do we need a strong neck?
In wrestling and other combat sports it’s important to have a strong neck, however, the neck is also one of the most under trained elements of the body for the general gym goer, … Read the rest
Having a positive mindset means having a positive expectation of the task at hand and the expectation to succeed at it. Not only does this relate to fitness regimes and goals, it is something that if put in place will … Read the rest
For many people, exercise and going to the gym is seen as a necessary chore, a way to keep fit, lose weight and keep lean. But there is so much more that exercise, keeping active and healthy eating can do … Read the rest
You may see ‘fat grips’ or thick grip bars in the gym and either not know what they’re for or know they must be good for you but aren’t sure why. Here’s 3 reasons why we use fat grip training … Read the rest
The benefits of Fish Oil can be a very effective supplement with many different goals, especially fat loss. There are two main reasons for this, the first being that fish oil contains the essential fatty acids EPA and DHA. They … Read the rest
In the stomach. Low HCL (hydrochloric acid) levels have been associated with a reduced ability to assimilate and digest proteins, and absorb crucial vitamins and minerals.
As a population that is interested in optimal health, optimising your digestion should be … Read the rest
There are many different rep schemes which can be used when carrying out a training program, these will vary depending on the goals of the trainee. Generally, the higher the reps, the more the goal of fat loss and muscular … Read the rest
Many body builders will build a large amounts of muscle tissue that isn’t ‘functional’. The functionality refers to the actual strength and athletic ability this muscle tissue has in relation to its size. Many individuals get caught up in just … Read the rest
One of the biggest issues we see with new clients is sore, aching, painful knees. In fact, it’s our ability to cure painful bodies that is what we have built a large part of our business on.
One of the … Read the rest
When aiming for a loss in fat mass, it’s wise to understand exactly what sort of results are achievable. The body is an incredibly adaptive organism, and calls apon survival mechanism, some of which thwart our efforts to achieve a … Read the rest
Want a lean stomach? Tried doing sit-ups, crunches, planks for no big result? Surely working the stomach muscles will lead to wash board abs? Incorrect. The plain and simple reason you can’t see your ‘washboard abs’ is because you’re too … Read the rest
When aiming for a strength increase, it’s wise to understand exactly what sort of results are achievable. In strength training, a general rule of thumb is to see a 2% increase in load between strength training sessions.
So, for example; … Read the rest
Goal Setting can make or break ones results in the gym. As the old adage goes, “Fail to plan, and you plan to fail”. Here are our top 3 tips to help you to plan for success.
1) Your goal … Read the rest
1.Why do we need protein? Proteins are the building blocks of majority of our body’s physical structure. So protein is needed to be consumed regularly to repair, replace and rebuild our body’s physical make up. Protein intake is particularly important … Read the rest
Repetition speed, or tempo, is the most neglected and overlooked aspect of weight training. Your repetition speed will dictate the weight you lift, and the time – length of the set, and the training effect you will receive.
Before we … Read the rest
Recovery can often be one of the most overlooked aspect to a trainee’s progress. There are many different aspects to recovery that need to be thought about when looking at making the best progress with your training. These different areas … Read the rest
“Can you lose fat and build muscle at the same time?”
This is a very commonly asked question we get at the gym. Specifically speaking, you cannot put on muscle and lose fat at the exact same time. This is … Read the rest
Many trainers and trainees will not plan ahead when creating or completing a training program. A deload can be extremely beneficial in maintaining good progress that is made by a client as they move onto their next phase of programming. … Read the rest
Top 3 books for simple and effective training knowledge;
Priding myself on reading several books a month I have read many texts on the topic of training. The below three are what I recommend to get a fast, simple and … Read the rest
Pre workout supplements are by far the most purchased and talked about by casual gym attendees. But should they be? No. Concentrating your efforts on optimising health will have far better effects.
That being said, pre workout supplementation DOES have … Read the rest
Leg day is often the most neglected training day of the week. This can often be one of the main reasons you’re not seeing results, whether it be with the goal of fat loss, muscle gain or increased athletic performance. … Read the rest
Carbs –
You don’t deserve them. There I said it, you don’t deserve them.
You’re fat. There I said it again. You’re fat. You know it, I know it. Your cat knows it.
But what do you do about it? … Read the rest
Flexibility is a critical element in having a restriction and injury free body. Three great ways to maintain flexible but strong and stable joints is to;
1. Use PNF (proprioceptive neuromuscular facilitation) stretching before workouts and static stretching after workouts. … Read the rest
Keys to a strong, pain free knee.
A lot of people come to us and say, “I can’t squat because my knees hurt” when in reality, your knee’s hurt because you can’t squat. The average person very rarely uses the … Read the rest
Magnesium; Good vs. Bad Mag – With Coach Edward
Magnesium is critical for optimal health, being involved in hundreds of enzymatic reactions in the body from muscular, cardiovascular, detox, and nerve function to name a few. The more active or … Read the rest
Chin Up Training – With Coach Dale
If squats are considered the king of lower body exercise, then chin ups deserve that mantle for the upper body.
If there is one movement for the upper body that uses the most … Read the rest
Despite many people’s beliefs, improving strength doesn’t necessarily mean chucking a large amount of weight onto the bar and increasing it massively every session, with a hope to increase strength and the overall number … Read the rest
Deadlifts are one of the most primal movements one can do in the gym. The very act of bending down, and picking a weight situated at shin high up until standing erect is as a basic movement as you will … Read the rest
Many associate the commencement of a health and fitness journey as something purely intended to improve physical appearances – often with the goal of looking like the cover model of a fitness magazine. However, … Read the rest
The human body was designed to move. However, modern living has created all kinds of ways of keeping us still. Whether we’re working at a desk, sitting on the couch, … Read the rest
Spot Reduction – with Coach Dale
Spot reduction is a myth, right? Reduce your overall body weight by three kilograms, sure. But get rid of that annoying cellulite on the back of your thighs or that little pouch of fat … Read the rest
Why should I take a Multivitamin? – Maine Fitness Coaches Edward Coulthard and Dale Hansford
A common notion is that if you eat a balanced diet you shouldn’t need a multivitamin formula.
This may be true if you eat an … Read the rest
Macronutrient basics;
Macronutrients are the three major categories that make up what humans consume for energy. They include proteins, fats and carbohydrates. The below outlines a few of the basic fundamentals I outline in my initial consults with clients.
FATS;… Read the rest
Women and Weightlifting. Alex Forrest – Maine Fitness Athlete and coach.
Probably the most common concern I hear from women in the gym is “I don’t want to lift heavy weights because I don’t want to get bulky”. If only … Read the rest
Most people have been on numerous health kicks, fad diets and spontaneous but short lived attempts at the gym life. I’d like to cover some of the key things points to avoid, and the things to consider to give you … Read the rest
Supplements – with coach Dale
Supplements are just that, supplements. They are to complement the base of nutrition.
In our opinion, supplements are often essential to optimal health. From our experience training clients and reviewing current literature, we find some … Read the rest
“How do you write a program?” – This is a question I get asked this all the time. Firstly, if you are not extremely experienced and educated on the topic, whatever you make for yourself isn’t going to be optimal, … Read the rest
Why Strength Is King – with coach Dale
1. Muscle mass and strength is the greatest predictor of biological ageing.
According to Leiden University, grip strength has been shown to be an accurate indicator of functional health and ageing. It … Read the rest
3 of the biggest mistakes in Fat Loss – with coach Edward.
3 of the biggest mistakes we see people make when they are aiming to shed some fat.
The most common eating mistake for … Read the rest
Why do we need protein? Proteins are the building blocks of majority of our body’s physical structure and tissues. So as you can imagine we are required to regularly consume protein to repair, … Read the rest
Competition to establish who can lift the heaviest weight has been recorded throughout the existence of the human race. The movement of lifting a weight from the ground to overhead has been a staple sport since the first Olympic Games … Read the rest
A quick look at the importance of sleep – Coach Edward
Living in an ever caffeinated, digitally focused and productivity driven society we face multiple times the daily stress of our ancestors. A consequence of this lifestyle is our decreasing … Read the rest
At Maine fitness we often get asked what the best training method is to lose fat. When we advise implementing “Weight Training”, we invariably get puzzled looks as if we had just advised the client to commence a routine that … Read the rest
The following post is an attempt to share the biggest take home points us Maine Fitness coaches gained through just over a week with some of the worlds finest strength and conditioning coaches in; French Canadian guru Charles Poliquin, Russian … Read the rest
Do you need supplements? Shouldn’t a good healthy diet be enough? The following aims to cover the general reasoning behind the recommendation and use of nutritional supplementation from coaches to clients in strength and conditioning circles.
There is a huge … Read the rest