4 Motion Fitness

Some of the benefits of single leg training

Tip: The Single-Leg Squat That Actually Works One-legged squats are challenging, but they don't seem to build much muscle. This one will, according to science.

Looking to changeup or compliment your core training, check out this article from T Nation.

Core Training That Isn't Stupid Drop the planks and crunches. There's a better way. Here's how to really train your core to build overall strength and athleticism.

4 Motion Fitness updated their address.

Commercial building for sale (zoned mixed use). Comes with 26 parking spaces and a new roof. Great development opportunity.
https://www.flexmls.com/cgi-bin/mainmenu.cgi?cmd=url+other/run_public_link.html&public_link_tech_id=1iz7gmcqmpwi&s=2&id=1&san=55308&cid=1

Update
4 Motion Fitness will be closing its doors on August 28.
The building is currently listed for sale, great development opportunity by the way, and we will be moving on to greener pastures. Thank you all who have trusted me with your health and fitness.

All the best,
Doug

Good news, we are reopening

Everyday. That’s the key.
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A lot of our coaches and members have been staying active through training, walking on nearby trails, riding their bikes, and walking around their neighborhoods.
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Do whatever pulls you off the couch and gets you moving, and do it every single day.
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From the brutally honest T Nation Instagram page: https://www.instagram.com/testosteronenation

Congratulations to Carrie on completing 100 workouts.

100 Workout Club

Congratulations to Lisa on completing 100 workouts.

A study published in the journal "The Physician and Sports Medicine" in 2011 showed that chronic, consistent exercise preserved lean muscle mass in masters athletes. They evaluated athletes who exercised 4-5 days a week, ages 40-81. They found that exercise is protective against age-related declines in muscle mass and strength. Losing strength is not inevitable as long as you stay consistently active and exercise. Check out the MRI pictures- they speak for themselves.

4 Motion Fitness offers small group and private training functional strength classes daily to get you strong, keep you strong, and prevent you being injured. Come check us out at 4motionfitness.com.

I would be remiss if I let the opportunity pass to say my part on New Year’s Resolutions. I am a Physician and Doug owns a gym (he likes to say “training center” but I digress) , and as over 80% of people’s resolutions involve being healthier (eating better, exercising more, losing weight), I feel that I have an opportunity to speak about something I do know a little bit about and put in a plug for 4 Motion Fitness while people are primed for making new, better habits.

According to U.S. News & World Report, the failure rate for New Year's resolutions is said to be about 80 percent. Most people have given up by mid-February. When people are asked what would make them keep a resolution, they list “enjoyability” and “importance” as the top factors, but studies show only the former to be a real predictor of people sticking with their resolution. A British Study also showed that it takes an average of 66 days to form a new habit, so it takes time and repetition for your resolution to become part of your routine.

In order to set yourself up for keeping your resolution, it first must be specific, attainable, and measurable. It’s much easier to achieve a goal of “lose 10 lbs” than simply “get healthy”. The next step is to make a plan regarding how to get there, and enlisting help for support and accountability helps you keep your mojo whilst you are (sometimes literally) trudging towards your goal.

The popularity of classes such as Cross-Fit and Bikram Yoga over the last 15 years has shown how important community and accountability can be in fitness. 4 Motion Fitness is a small group model as well, but is individually tailored, and is literally “training with a purpose”. While one person in a class may be working on losing weight, another might be augmenting her training to PR her 5K, while another may be recovering from surgery. Each client is met with individually before starting a program to go over goals and assess strengths and deficiencies to tailor the program.

I will say that by consistently working out with Doug this summer twice weekly, I traded 6 pounds of fat for 6 pounds of muscle. By changing my diet, I was able to lose an additional 5 pounds of fat. This was the first ski season since my 20s where I could jump right in and go. While I have been a bit negligent in getting to the gym over the holidays, I do miss it (as the small group camaraderie is enjoyable), and I am looking forward to getting back in there tomorrow morning. I hope as people strategize how to “get healthier” in the New Year that they will check out 4 Motion Fitness.

I will also add that a “New Year” can begin whenever you decide that it does. January 1st was chosen as the New Year thanks to Julius Caesar, but if that doesn’t fit into your schedule, a resolution and a lifestyle change can begin whenever you choose.

Strong words. More here: https://www.instagram.com/testosteronenation

I've been working out with Doug twice a week for the past four months and have made significant progress in my muscle gain, overall form, and weight loss. My energy is higher, my focus is clearer, and my clothes fit better than before. Plus, I can now lift more than twice the weight vs. when I started. I feel so strong!

In the gym, I never would have thought I could carry my body weight in kettlebells or do ab rollouts without jeopardizing my form. My performance outside of the gym has improved significantly, too. As a result of this program, I've shaved 10 minutes off some of my Strava PRs on my mountain bike.

Doug focuses on making every client's workout a "challenge, not a struggle." He pays careful attention to your motion so that you get the most out of each exercise and avoid injury. And it's Doug's mindset, accompanied by his extensive training and unmatched program, that keeps me coming back.

If you want to improve your performance in the mountains, stay active and be strong, then go see Doug at 4Motion Fitness.

Busy morning at 4 Motion, great work ladies.

Ketosis: A Reality Check | T Nation On one side of the keto debate, you have the glassy-eyed cultish fans. On the other side, bread-scarfing haters. Who's right? Here are the facts.

Another sh*tty day at the golf course

Sarah celebrates her 100th work out with a few friends.

The girls of AVH, work together train together.

These are 10 simple truths about body composition that no one wants to believe.

bit.ly/10SimpleTruthsBC