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You have tried programs before. This is the last one you will need. That is the promise behind The Build System, the book Jen and I just released after twenty years of coaching real people through real life. It is not a meal plan. It is not a 90 day challenge. It is the same five-pillar framework we use with every client who walks into One Family Fitness, written down so you can run it yourself. Why we wrote it Most fitness advice fails because it treats one variable as if it

If your kid plays hockey, you've probably heard "they need to get stronger" from a coach or teammate's parent. Here's what that should actually mean, and what it shouldn't. Why off-ice training matters for hockey Hockey demands explosive power (starts, stops, shots), rotational strength (shooting, checking, puck battles), and durability over a long season. Skating alone doesn't build all of that. Structured strength training off the ice is what turns a good skater into a play

"Am I too old to start powerlifting?" is one of the most common questions we get from new clients in their 40s, 50s, and beyond. Short answer: no, but how you train does need to change from what worked at 25. What changes after 40 Recovery takes longer. The same volume that worked in your 20s may need more rest between heavy sessions now. This is about programming smarter, not training less hard. Joint prep matters more. Warm-ups and accessory work that protect shoulders, hip

Most people put off hiring a personal trainer for one of three reasons: they think it's only for people who are already fit, they're not sure it's worth the cost, or they've tried it before and it didn't stick. Here's what coaching at One Family Fitness is actually built around, so you can decide for yourself. It starts with data, not guessing Every new client's program is built around an InBody 380 body composition scan, not just your weight or a generic beginner template. Y

If you've searched "body composition scan near me" or "bone density test near me," you've probably landed on a mix of results, some for gyms, some for medical imaging clinics, and it's not always clear what each one actually measures. Here's the honest breakdown, from a gym that runs these scans every day. InBody vs. DEXA: they're not the same test A DEXA scan is a medical-grade X-ray, typically used to measure bone mineral density (often ordered by a doctor to screen for ost

Creatine monohydrate is a dietary supplement widely used among athletes and fitness enthusiasts for its potential to enhance athletic performance and muscle strength. It's a naturally occurring compound synthesized in the liver, pancreas, and kidneys from amino acids like glycine, methionine, and arginine. Here's a look at the benefits of creatine monohydrate and the science behind its effectiveness. Increased Muscle Strength and Power One of the primary benefits of creatine

As we age, it's common to experience a decline in muscle mass and bone density. Regular exercise can help combat these effects, and lifting weights is a particularly effective form of exercise for adults over 40. Five Benefits of Lifting Weights After 40 Increased muscle mass helps improve strength and mobility, which is especially important for adults at higher risk of falls and other injuries. Improved bone density from weight-bearing exercise reduces the risk of osteoporos

Powerlifting is a strength sport that involves three main lifts: squat, bench press, and deadlift. The goal is to lift as much weight as possible in each of these lifts, with the total weight lifted across all three being your final score. Powerlifting is a test of raw strength, technique, and mental fortitude, and it's open to anyone, regardless of age, gender, or fitness level. Common Misconceptions There are a few misconceptions about powerlifting worth addressing. People

We hear a lot about greens supplements. If you browse the literature, there are plenty of studies and meta-analyses that look into their efficacy and use, and it appears greens supplements are not worth the money for most people looking to improve their health and well-being. While they're marketed as a convenient and effective way to boost nutrient intake, the research doesn't really support these claims. Whole Foods vs. Powdered Greens Greens supplements are often marketed

It's your favorite coach, here to bust a myth that's been floating around the gym for far too long. Today we're talking about BCAA supplements and why they're a waste of money. What Are BCAAs? Branched-chain amino acids, or BCAAs, are a group of three essential amino acids: leucine, isoleucine, and valine. They're called "branched-chain" because of their unique molecular structure. These amino acids play a crucial role in muscle protein synthesis, which is why many athletes a

Being in the fitness industry for as long as I have, there's one recurring theme that always stands out: the desire to "boost testosterone." Testosterone is an important hormone for both men and women, playing key roles in the development and maintenance of reproductive tissues and characteristics, bone and muscle health, mood regulation, and libido. It's produced primarily in the testes in males and the ovaries in females, with small amounts also produced in the adrenal glan

Twenty years in this industry and some myths just never die. I keep seeing the "eggs are bad for you" nonsense going around, so here we are to bust this myth again. The Cholesterol Paradox Myth: Consuming foods high in dietary cholesterol (eggs, shellfish, organ meats) directly leads to dangerous levels of serum cholesterol. Reality: Dietary cholesterol isn't the primary driver of serum cholesterol levels for most people. The relationship is more nuanced than commonly believe

Cannabis has been legal in Canada since October 2018, when the Cannabis Act (Bill C-45) came into effect, making Canada the first G7 nation to legalize and regulate the production, distribution, sale, and possession of cannabis for recreational use. Cannabis consumption among adults has increased since legalization. In 2021, 22% of Canadians aged 15 and older reported using cannabis in the past year, up significantly from the pre-legalization rate of around 14.8%. The highest

Why Body Composition Matters More Than Weight At One Family Fitness, we believe your health journey deserves more than just a number on a scale. That's why Top Coach Jen is thrilled to introduce the InBody 380, a cutting-edge body composition analyzer that she offers as our in-house Body Composition Technician. Unlike traditional scales that only measure weight, the InBody 380 reveals what your body is truly made of: fat, muscle, water, and more. This empowers you to train sm

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The first few months to years of a newborns' life are the most critical, this time period will set up a lot of the framework for the rest or

Year over year weight gain is strongly linked to holiday weight gain. Individuals who gain weight (1lbs or more) tend to gain weight year ov

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claim that adding a cream with their special blend of vitamins and minerals can help with fatloss. I see a lot of girls slathering it on the