https://amexercisephysiology.ca/blog daily 0.75 2026-03-01 https://amexercisephysiology.ca/blog/homemade-energy-gels-for-endurance-athletes-a-science-backed-low-cost-fueling-strategy monthly 0.5 2026-03-01 https://amexercisephysiology.ca/blog/an-actionable-and-realistic-framework-for-core-training monthly 0.5 2026-01-31 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/5162799e-752c-4a07-a209-0bb33cb9992c/Core+Continuum+%289%29.png Blog - An Actionable and Realistic Framework For Core Training - The term “core” is often used loosely, but anatomically it refers to a group of muscles that surround, stabilize, and coordinate movement in the trunk and pelvis. These include, but are not limited to, the rectus abdominis (front), internal and external obliques (sides), transversus abdominis (belt that wraps around), multifidus, erector spinae (back), pelvic floor (the base) and the diaphragm (ceiling). On the left, you’ll see a diagram generated by ChatGPT to help visualize these muscles. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769812822804-HGHSU0BJAI5ZYROBG1OX/IMG_3749.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769812826065-8P1MLAO3G3Y6ZU6NE9SA/IMG_3748.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769812822781-TQ1VE5LN8282DIK7RZPK/IMG_3750.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769812825796-09J97OJ56XVCDOZJ8GP1/IMG_3751.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769813200131-1BPJDO0AZ00PSKX021PY/IMG_3763.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769813197103-ZO0O70PABQUAXNINWPZQ/IMG_3764.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769813201170-CV1ZG3XOSLZNVJ0SNYVR/IMG_3801.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769813253320-W7ZAD9FN0MSWMETUMJXK/IMG_3766.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769813592226-Y11JZ48OZM9A934377VA/IMG_3802+%281%29.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769813596856-RA4JC7YEOI7HYE8F2850/IMG_3803.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885649712-548VE4V7Y2MHIKV6L2Y4/IMG_3758.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885649777-3WH5Q2UUHJKIDMJGKVTV/IMG_3760.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885652639-20VGH46TWYEBNV4DGJP5/IMG_3782.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885652242-NPG3A1IUV6QG4VBODTRD/IMG_3783.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885777086-UFOTTE2RDVSFK6YM6547/IMG_3752.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885777085-CKTIZCPNTG84QOXQWCLJ/IMG_3753.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885782129-LQJVGJY0KVW1CJTYADB1/IMG_3754.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885780183-KWKWMV37RCDE5AA5AY6Z/IMG_3755.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769885779821-E66ZP0RH0Q9S37MJQYTY/IMG_3756.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886118445-PQE9699DGV77C99SRVRC/IMG_3799.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886118502-AWWOC9DO02LUPRYWJ1T7/IMG_3800.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886128348-HLVNZ4KFWNE73LBBATYD/IMG_3771.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886128332-71SCSDRQJMQVKK5H8RN4/IMG_3772.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886143860-WBM8A129YEJIX67YPAWV/IMG_3792.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886143843-7WEH5476QMRWSW53J4MM/IMG_3793.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886328685-QE94KXJNVCY6TMA2B59U/IMG_3757.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886328609-FKB0KI62YMD8HRA52YXR/IMG_3762.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886354216-AKN87RBZITENNLZSVWLZ/IMG_3767+%281%29.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886411526-ZYYJRHK2IQXWS4K66X6S/IMG_3752+%281%29.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886411552-70NTBB6ZDKCMRJYNFVAQ/IMG_3753+%281%29.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886664098-3VBKYOUIWDX4QSJE15LZ/IMG_3746.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886664012-1F0TCWUHZCJO7WA3IDK5/IMG_3747.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886666930-646OA92BCCY39XVJO4D9/IMG_3744.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769886666739-AGLI695Y41DTFE6W6QV6/IMG_3745.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769887271448-4QEOCLN1WB4SMAVYCR6L/IMG_3786+%281%29.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769887284291-32YPLPL5VLC3M33RUT6S/IMG_3787.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769887280299-QD1XXVPFK3M7FIMY45ND/IMG_3788.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769887297343-HJOEE9R7GW2Z3OKQ3V3B/IMG_3786+%281%29.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769887297086-LBE6DU858DL4PZQA3PXR/IMG_3784.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769887294139-VUAHUWT66JWO4D2LWI5Q/IMG_3785.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769888710489-0PQZ3XHH3WLQ1P1XO70I/IMG_3790.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769888699829-IGGXKN3IKRH92DDET3CG/IMG_3789.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1769888732552-O33TKMYBJOQKIX0BX1SO/IMG_3791.jpg Blog - An Actionable and Realistic Framework For Core Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/51791f65-e9f8-48ce-8766-6c633bf01eb8/Core+Continuum+%287%29.png Blog - An Actionable and Realistic Framework For Core Training Early stages focus on learning how to create trunk stiffness and maintain position. Most beginners and many intermediate lifters will benefit most from mastering this stage and moving into integrated stability and force transfer. The focus then shifts toward maintaining trunk integrity while the limbs move and external loads increase in the main compound lifts. This is where carries, unilateral work, and asymmetrical loading variations help bridge isolated core control into compound lifting. Athletes can also spend time most of their time in this stage while integrating elastic and rotational core function from field work. Once an individual demonstrates the ability to stabilize effectively under meaningful load, masters proprioception, and reduces their risk of injury it may be advantageous to explore controlled spinal motion under significant load. At this stage, spinal movement is not introduced as a replacement for stability, but as an added capacity. Exercises that involve loaded flexion, extension, lateral flexion, or rotation can improve tissue tolerance, motor control through range, and confidence in positions that daily life and sport may require anyway. At the far end of the continuum is the most sport-specific expression of core function: coordinating trunk stiffness and motion dynamically to create and transfer force. This is particularly relevant for athletes involved in sprinting, throwing, striking, and change-of-direction sports, where the trunk must alternate between acting as a rigid transmitter of force and a mobile contributor to elastic energy. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/4871ebfc-604f-4a13-aeaa-7c77d3b9149d/Core+Continuum+%284%29.png Blog - An Actionable and Realistic Framework For Core Training - Direct Core Strength Work Exercises that primarily load the trunk musculature through flexion, extension, or anti-movement demands (e.g., crunch variations, back extensions, hanging leg raises). Integrated Stability & Force Transfer Work Exercises where the trunk’s role is to resist motion while force is produced elsewhere (e.g., compounds, carries, Pallof presses, unilateral rows, offset squats, asymmetrical lunges). Loaded Spinal Motion Work Exercises where the spine intentionally moves under load in a controlled manner (e.g., Jefferson curls, side bends, rotational cable work, controlled spinal flexion or extension drills). https://amexercisephysiology.ca/blog/roasted-spaghetti-squash-bowls monthly 0.5 2025-12-18 https://amexercisephysiology.ca/blog/the-science-behind-a-half-marathon-peaking-strategy-reflections-from-my-taper-and-carbohydrate-loading-strategy monthly 0.5 2025-12-07 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b00b2ebe-2f1e-4c0b-a23e-ebbd63f053ac/thumbnail_DSC07520.jpg Blog - The Science Behind a Half Marathon Peaking Strategy: Reflections From My Taper and Carbohydrate Loading Strategy https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/bea63858-79f8-423a-97e3-dc7abb0d27c2/Facetune_18-06-2025-17-36-10+%282%29.jpg Blog - The Science Behind a Half Marathon Peaking Strategy: Reflections From My Taper and Carbohydrate Loading Strategy https://amexercisephysiology.ca/blog/po9b8e6vzwranqiox7rbv7ztvm535z monthly 0.5 2026-02-22 https://amexercisephysiology.ca/blog/building-on-a-budget-egg-fried-rice-meal-prep monthly 0.5 2025-09-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/08cd8f65-53f4-4a37-ba66-68159ba96417/IMG_0319.jpg Blog - Building on a Budget: Egg Fried Rice Meal Prep - Cost Analysis (Rice + Eggs + Oil only) Per Serving: $0.88 CAD Cost Analysis (Full Recipe) Per Serving: $1.60 CAD https://amexercisephysiology.ca/blog/rethinking-behavior-change-sustainability-sociality-in-fitness-and-healthnbsp monthly 0.5 2025-09-05 https://amexercisephysiology.ca/blog/evidence-based-strategies-for-efficient-resistance-training monthly 0.5 2025-07-10 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167445188-U8NF7XWLI7YAYSJM5LY8/IMG_8063.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167444928-YY7Z2L6CIVR9SIL2X87J/IMG_8064.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167536694-WPMPE30ANJ1U50K0ZNVU/IMG_8060.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167506492-RQIMKRB91J78QYIT394S/IMG_8061.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167616886-WHQPD4T8UHDR6EUY10OZ/IMG_8067.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167616265-4ZEX5L4WDCQQF1H4SXUV/IMG_8068.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167671710-ZC21CSJCPSUYF2J5J1YJ/IMG_8065.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167672091-8K2I96UFYJNOYWH541UR/IMG_8066.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167583257-I2GMOJ1B6USXN36PWWQ2/IMG_8058.jpg Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1752167627597-QKWYUUDAJNU7Y5NIZ5SF/IMG_8059.PNG Blog - Evidence-Based Strategies for Efficient Resistance Training https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/bea63858-79f8-423a-97e3-dc7abb0d27c2/Facetune_18-06-2025-17-36-10+%282%29.jpg Blog - Evidence-Based Strategies for Efficient Resistance Training Thank you for taking the time to nerd out with me over these evidence-based training strategies. Remember, the number one prerequisite for any of these strategies to contribute to hypertrophy, strength, or power is training hard enough! If this blog felt too advanced for where you are currently at in your fitness journey, check out my free eBook by clicking the link below. In this book I talk about the basics of resistance training: Embark: a Guide to Starting and Succeeding at Resistance Training https://amexercisephysiology.ca/blog/fresh-herb-protein-pasta-salad monthly 0.5 2025-06-29 https://amexercisephysiology.ca/blog/the-temporal-aspect-of-advice-why-fitness-recommendations-require-context monthly 0.5 2025-07-02 https://amexercisephysiology.ca/blog/mens-health-week-a-reflection-on-masculinity-from-a-bodybuilder monthly 0.5 2025-06-13 https://amexercisephysiology.ca/blog/meatless-bulgur-power-bowls monthly 0.5 2025-06-06 https://amexercisephysiology.ca/blog/lazy-protein-lasagna monthly 0.5 2025-05-18 https://amexercisephysiology.ca/blog/bodybuilding-log-peak-week monthly 0.5 2025-05-04 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/74c5851a-7084-4e73-83f0-09a72ff00c22/Screenshot+2025-05-04+080427.png Blog - Bodybuilding Log 2025: Peak Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/eb18cf1f-b120-45b7-b04d-711288ac24c0/7+to+4.png Blog - Bodybuilding Log 2025: Peak Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/79d30c6b-276e-4bcf-b213-294da9652927/20250430_013205000_iOS.jpg Blog - Bodybuilding Log 2025: Peak Week Water Loading & Glycogen Depletion Let me be clear: I do not support aggressive water manipulation in peak week. Many athletes attempt dehydration to “tighten” the physique. In reality, this reduces intramuscular fullness, impairs carbohydrate storage, and increases health risks. Instead, I implemented gentle fluid and electrolyte manipulation to support my kidney function and regulate water retention based on my individual needs. The goal was to maintain hydration for glycogen loading, not eliminate water altogether. This is something I’ve practiced and deemed relatively safe for me—but I do not recommend others attempt it. There is stronger evidence supporting carbohydrate manipulation. By depleting glycogen and then loading strategically, athletes may achieve supercompensation, where muscle glycogen levels rise above baseline—enhancing fullness and muscle hardness. This was my rationale for depleting for two days. Read more on supercompensation: link 1. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/69090abf-44cf-47c1-be83-e72824762e97/5-3.png Blog - Bodybuilding Log 2025: Peak Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1746371291345-FEBI3V7GYAAAW3QCTA14/Screenshot+2025-05-04+080441.png Blog - Bodybuilding Log 2025: Peak Week https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1746371300438-ZHAFVKKOSM4EYUMEO16R/Screenshot+2025-05-04+080517.png Blog - Bodybuilding Log 2025: Peak Week https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1746371305123-BLYWS3E0AB2PUEZ5CKC9/Screenshot+2025-05-04+080530.png Blog - Bodybuilding Log 2025: Peak Week https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/f42bf94f-7de8-4b2f-98b4-7583735395fe/2-1.png Blog - Bodybuilding Log 2025: Peak Week - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/bef3cadb-153d-4375-9a66-dcb26e4921fa/20250503_135608086_iOS.jpg Blog - Bodybuilding Log 2025: Peak Week The Morning Meals A balanced meal will be consumed as the first meal of the day, to begin the digestion of proteins as early as possible and optimize the anabolic stimulus of all macronutrients. Following this, the look achieved following the Friday final carb load will dictate the nutrition leading up to the competition. If waking up flat, a second large meal of primarily high glycemic index carbohydrates, will be consumed. If waking up full, a second small meal of primarily low glycemic index carbohydrates, will be consumed. Extra notes on these first meal Dark chocolate was used for its nutrient profile – as well as it’s possible vasodilatory effect. Caffiene intake was as normal to encourage circadian regularity. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/9aa4176d-b25c-43a9-9cb5-0481c2684e88/Screenshot+2025-05-04+080340.png Blog - Bodybuilding Log 2025: Peak Week Water Water was sipped based on comfortability. As a self-coached athlete, there are times to worry about the intricacies of everything you do, show day isn’t one of them. This is what elected the choice to remove meticulously tracking water intake objectively from the list of priorities. *I am experienced in this process, which gives me added reliance in my ability to subjectively assess my hydration levels. Do not attempt this. Between Classes Finally, from 1 hour before the show until the end of competition, 90-120g of carbohydrates will be consumed per hour, along with electrolytes and fluids, to keep the muscles full of glycogen. This will come solely from high glycemic index sources, such as honey, rice cakes, and jam. Sodium came in the form of salt packets, and potassium was ingested through bananas. I was careful with this amount of carbohydrate, as it can stress the GI tract if you aren’t trained for processing this much food. If I felt bloated, carbohydrates were lowered to 60g. https://amexercisephysiology.ca/blog/bodybuilding-log-2025-weeks-12-16 monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953622995-2XCJFAA6WK9NFJWUGJHS/IMG_3263.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953643548-P6IJ65HFDTZ6DAOL7MLX/IMG_1950.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953619437-4EH69Z1SNVYD693783BB/IMG_1947.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953620639-HB9I3FSVJ9PS6O6DU5XO/IMG_1952.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953578881-79J0PQIT3U1GYNQGDOH8/IMG_1949.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953902206-288S7X77Z9VF4BAVUIIV/IMG_2403.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953868196-UH9EFTTOVO3M6CUN65DH/IMG_2404.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953865169-227BXUJXARO5LJ4SKQKX/IMG_2401.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953886796-ZOMDONS86UN4LS0G86NZ/IMG_2408.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953864978-6VLZKYPC0AYOS7ROD8NK/IMG_2405.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954302205-LVGGE05BF2V9AFZVBHTA/IMG_3165.jpg Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954299239-5TR13H4U8SPHHM4M9O0F/IMG_3170.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954242363-6CMA1DH8DJO0KW4GY9GK/IMG_3169.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954294149-898JUJC7BU3SU57QZ48E/IMG_3167.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954244043-WHGN24B6MRBBIN6F812Y/IMG_3175.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745422914836-M2RZOZIA10SEBRGBWXOF/IMG_4141.jpg Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745422926606-CGXADIBM2O4CAU6EV3S5/IMG_4137.jpg Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954549281-V4R96Y86JCX72UM2K0VI/IMG_4140.jpg Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745423004370-1UD0C1ODP3BGZEXQPQ1X/IMG_4138.jpg Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954515298-TCDVS8CTFU3RES94ET6Q/IMG_4142.jpg Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745422314787-5DLBRZKTSWX5N3OAZHLZ/IMG_5446.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745422311282-DQKLP4S3M7C461EZ9YW8/IMG_5352.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745422311381-2OS3Q8ZS5HT64PM8CH2F/IMG_5357.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745422313662-J6YXOSTZIR697QC9M7CV/IMG_5359.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1745422313276-5J0QG7SLZNVIK9EDOWBC/IMG_5358.PNG Blog - Bodybuilding Log 2025: Weeks 12-16 https://amexercisephysiology.ca/blog/connecting-objective-and-subjective-learning-a-framework-to-build-habits-that-sticknbsp monthly 0.5 2025-04-10 https://amexercisephysiology.ca/blog/bodybuilding-log-2025-weeks-8-12 monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954981973-FDX6QXY6PBRO1M6BTAXI/IMG_3263.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953643548-P6IJ65HFDTZ6DAOL7MLX/IMG_1950.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953619437-4EH69Z1SNVYD693783BB/IMG_1947.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953732595-ML192BIJR1Z87BKDSQOY/IMG_1952.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953578881-79J0PQIT3U1GYNQGDOH8/IMG_1949.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954032917-5JXK58ERTB9TAY78G0FH/IMG_2403.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953868196-UH9EFTTOVO3M6CUN65DH/IMG_2404.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953973919-ZZEI0NYPXN9PWWLQ6ALY/IMG_2401.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953990349-FZHPNN3BUQG7G2VVU6YY/IMG_2408.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742953864978-6VLZKYPC0AYOS7ROD8NK/IMG_2405.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954302205-LVGGE05BF2V9AFZVBHTA/IMG_3165.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954299239-5TR13H4U8SPHHM4M9O0F/IMG_3170.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954242363-6CMA1DH8DJO0KW4GY9GK/IMG_3169.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954294149-898JUJC7BU3SU57QZ48E/IMG_3167.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954244043-WHGN24B6MRBBIN6F812Y/IMG_3175.PNG Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954848209-BSVRTTQBYC10X3NLNH83/IMG_4141.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954812106-ARSSU65N5AU6WL0RC4IU/IMG_4137.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954549281-V4R96Y86JCX72UM2K0VI/IMG_4140.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954789539-SCZXHJI7CDCVIF8PAEWF/IMG_4138.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742954515298-TCDVS8CTFU3RES94ET6Q/IMG_4142.jpg Blog - Bodybuilding Log 2025: Weeks 8-12 https://amexercisephysiology.ca/blog/protein-cheese-buns monthly 0.5 2025-03-20 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b071f121-8c64-416e-84e6-b7f09200ba44/20250320_143551000_iOS.jpg Blog - Protein Cheese Buns 5 ingredients? High protein? Cheesy gooeyness? Oh yes, this is all the above. ‘ Because sometimes it’s nice to eat something other than whey and Greek yogurt to get your protein in! For my bodybuilding goals, a relatively low-fat diet is ideal. But feel free to add butter or use full-fat cheese to increase the satiety of this recipe and slow the blood glucose response. This meatless recipe makes 4 small buns, but you can always use this to make one big one if you want to make some impressive meatless-protein sandwhiches! https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742481824645-YAC5VUQVVW642P84Z132/20250320_143831000_iOS.png Blog - Protein Cheese Buns https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742481814177-U1K8X89IXLYVMHEQ4SD2/20250320_143841000_iOS.png Blog - Protein Cheese Buns https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742481820429-D0LHVAS2TPFFH441AYFC/20250320_143640000_iOS.jpg Blog - Protein Cheese Buns https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742481849594-008YHF07FW3LHC244IM6/20250320_143627000_iOS.png Blog - Protein Cheese Buns https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1742481834154-VANLHDQ9UC4DYDPSVSJX/20250320_143551000_iOS.jpg Blog - Protein Cheese Buns https://amexercisephysiology.ca/blog/bodybuilding-log-2025-weeks-4-8 monthly 0.5 2025-03-22 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/2200ed4c-6352-45b6-9c7e-9c054813201b/Bodybuilding+comparisons+%282%29.png Blog - Bodybuilding Log 2025: Weeks 4-8 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://amexercisephysiology.ca/blog/high-protein-strawberry-cheesecake-ninja-creami monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1739214235292-V1L8Z7CMD4L6XWMDH7JJ/20250210_185941000_iOS.jpg Blog - High Protein Strawberry Cheesecake Ninja Creami https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1739214241450-D5IMX8HKB777L8AFAHO5/20250210_190013000_iOS.jpg Blog - High Protein Strawberry Cheesecake Ninja Creami https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1739214244752-QZWVQBQ6NXWWE2EWDKD3/20250210_190038000_iOS.jpg Blog - High Protein Strawberry Cheesecake Ninja Creami https://amexercisephysiology.ca/blog/bodybuilding-log-2025-weeks-1-4 monthly 0.5 2025-03-22 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1738036738541-VUKP81W72XO22YGVLVCD/B287FB4A-EBDF-457F-8586-9C6D7D6DE13B.JPG Blog - Bodybuilding Log 2025: Weeks 1-4 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1738036738349-M7OL5KIWBOJNB0VZY7CZ/A44575A4-8A84-4B5D-8637-AE6B792B5C3C.JPG Blog - Bodybuilding Log 2025: Weeks 1-4 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1738036740277-4UOTDOUZMOQ0WMF6YTFK/042945C8-0757-4711-A80F-0ABB3169A3A5.JPG Blog - Bodybuilding Log 2025: Weeks 1-4 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1738036741046-R0FCXICAS1F844LKBGHQ/657C4236-AE3C-4600-8EE1-949CA12777E0.JPG Blog - Bodybuilding Log 2025: Weeks 1-4 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1738036741983-YIWDORN535V1TUVBYWUC/9AA4688A-3F41-4359-937E-75C8858F4E70.JPG Blog - Bodybuilding Log 2025: Weeks 1-4 https://amexercisephysiology.ca/blog/reverse-causality-in-health-research monthly 0.5 2025-01-21 https://amexercisephysiology.ca/blog/high-protein-mint-chocolate-chip-ninja-creami monthly 0.5 2025-01-28 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/ae6f717b-d0c0-451b-aeb3-e67c83131b02/IMG_2006.jpg Blog - High Protein Mint Chocolate Chip Ninja Creami Mint Chocolate Chip Ice-cream can be a controversial ice-cream flavor. For some, the mint adds an extra chill to this already refreshing frozen dessert. For others, mint is something reminiscent of cleaning products and dental hygiene, having no place in ice-cream. I personally love mint-chip Ice-cream, and after finding some mint-flavored chocolate chips at my local grocery store, I knew this was the recipe to make. I am someone who loves ice-cream, and when in a caloric deficit for my bodybuilding goals, it’s something I refuse to give up. So, this was my hopeful at-home solution in lieu of other premade brands like Halo Top or Enlightened. Not to mention this ice-cream has a similar macronutrient profile to a protein bar to help build muscle; or in my case, maintain it while losing bodyfat. If you’d like to see more Ninja Creami recipes let me know in the comments of this blog! https://amexercisephysiology.ca/blog/an-introduction-to-periodization monthly 0.5 2024-12-27 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/53cd1be5-7fb2-4939-90df-e7a6ec614181/Periodization+Chart+%281%29.png Blog - An Introduction to Periodization - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://amexercisephysiology.ca/blog/tzatziki-turkey-burgers monthly 0.5 2024-12-16 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/eb09c3d2-5e2b-46de-8ca2-319b86153469/20241216_184933000_iOS.jpg Blog - Tzatziki Turkey Burgers If you’re looking for an easy-to-make lean protein dinner idea, or your meal prep for the week, these Tzatziki Turkey Burgers are about to become a favorite in your kitchen. Perfectly seasoned turkey patties with fresh cilantro and onion paired with a tangy tzatziki sauce. This burger is a lighter, Mediterranean-inspired alternative to the classic beef burger. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734385924412-5QV0UHFQ4LQWBDX0FA17/IMG_1365.PNG Blog - Tzatziki Turkey Burgers https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734385926497-QC913E7LK9Q6J0JT5WY2/IMG_1366.PNG Blog - Tzatziki Turkey Burgers https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734385989957-1125P10H9VOMQUEP9V26/IMG_1362.jpg Blog - Tzatziki Turkey Burgers https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734386016073-1YOI94S0YWKH3NAHM6RU/IMG_1356.PNG Blog - Tzatziki Turkey Burgers https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734386217205-LGF3MC6BE2M4GG29C0C3/IMG_1368.PNG Blog - Tzatziki Turkey Burgers https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734386303935-FA0DT74LXRU10XWN6VSO/IMG_1363.PNG Blog - Tzatziki Turkey Burgers https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734386341828-QCQ8Y8F8AIDSTPUJQF8D/IMG_1367.PNG Blog - Tzatziki Turkey Burgers https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734386347960-84U31RTUST1TB1OCHVKJ/IMG_1354.jpg Blog - Tzatziki Turkey Burgers https://amexercisephysiology.ca/blog/does-grip-training-extend-your-lifespan monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734035089169-VMFLNAZWMVLJBUN4US2W/20241212_202259000_iOS.png Blog - Does Grip Training Extend Your Lifespan? https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734035089723-T0UV4H2B086BKBHXPOBR/20241212_202251000_iOS.png Blog - Does Grip Training Extend Your Lifespan? https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1734035107187-FLY9DTYZGBWZ4MZQ0BSK/20241212_202235000_iOS.png Blog - Does Grip Training Extend Your Lifespan? https://amexercisephysiology.ca/blog/improve-your-overhead-press-with-these-5-movements monthly 0.5 2024-12-02 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733119723181-42NWCWGJ7IWPDG4EFIPX/20241202_055429000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733119723254-7U5N64UC7B3KGK9QLIYQ/20241202_055423000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733119803079-Z8WVZDCW8LB3GYLORU79/20241202_054934000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733119803016-O8MZ3MKWA1Z2Z27VHGVX/20241202_054927000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733119805064-HUT303WHCGXZ7EPJXP7J/20241202_054912000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733119805338-I3P7439V8013EKX9D65S/20241202_054901000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733119893712-LI2SOYB42B0AKZWMNJRH/20241202_054934000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120038062-4FF2DXCA89OBGXVB1BET/20241202_054952000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120060423-04EGSIE7MIL4IVBHSWLQ/20241202_054958000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120205053-PX0W063CC8DSE7SLM655/20241202_055521000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120202592-VAONL1HHN91WH1Q416MT/20241202_055017000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120235045-CIL4Q1M0TDT8CRCKGVTK/20241202_055028000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120235137-NTP4YUB6GBQXZZCVDY09/20241202_055008000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120389194-43Q5X5YG5JTYN3BNWBYR/20241202_055113000_iOS.png Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120389436-SNFM4JSAVIX52J2A8NV2/20241202_055121000_iOS.png Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120349912-SBJGBDIV5HL4IV6FJKKP/20241202_055128000_iOS.png Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120349726-QL6KX5HI7WGC6F07P9R9/20241202_055142000_iOS.png Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120558757-SKYMD6EFBBEVMVXBVH0Z/20241202_055225000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1733120580205-Q75P76KDG32D9TMKWQ44/20241202_055208000_iOS.jpg Blog - Improve Your Overhead Press With These 5 Movements https://amexercisephysiology.ca/blog/optimizing-muscle-growth-recovery monthly 0.5 2024-11-29 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/86b0fde7-b755-4341-a64b-3cfed107685d/7am+%284%29.png Blog - Optimizing Muscle Growth - Recovery - A simplified graph of what the hormones that control sleep might look like throughout a normal day-night cycle https://amexercisephysiology.ca/blog/optimizing-muscle-growth-progressive-overload monthly 0.5 2024-11-06 https://amexercisephysiology.ca/blog/optimizing-muscle-growth-exercise-selectionnbsp monthly 0.5 2024-10-19 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/083e2ecf-dce2-4887-bfe3-ecfe12b533fb/6+%283%29.png Blog - Optimizing Muscle Growth – Exercise Selection  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://amexercisephysiology.ca/blog/high-protein-apple-crumblenbsp monthly 0.5 2024-10-10 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/e55bb880-0c5c-418f-b7b9-aec65cf7ba8f/IMG_4803.jpg Blog - High Protein Apple Crumble  Here’s a warm dessert to help you combat the crisp autumn air. My high-protein apple crumble embraces the flavors of fall with its juicy, spiced apples and crumbly topping. Whether you're looking to indulge in a guilt-free sweat treat after a workout or simply want a wholesome snack to enjoy with a cup of tea, this recipe is the perfect way to celebrate autumn's produce while staying on track with your health goals. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/028b8987-ad94-4557-83d4-38a7e864b450/IMG_0208.jpg Blog - High Protein Apple Crumble  https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/6efc0727-5119-4aee-acfb-0342d59cb50d/IMG_0209.PNG Blog - High Protein Apple Crumble  https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/f1eb7232-a00e-4dbd-b03c-f8bbee779e1b/IMG_0210.jpg Blog - High Protein Apple Crumble  https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/53a79d13-08b7-46f9-b244-6df330641522/IMG_0212.jpg Blog - High Protein Apple Crumble  https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/2437fa84-abf1-4a94-a31e-baaba47f7cf5/IMG_0213.PNG Blog - High Protein Apple Crumble  https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/945ab797-7f27-40cc-ad72-c029d0f1669f/IMG_0214.PNG Blog - High Protein Apple Crumble  https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/92e45e57-0a74-4ad1-b856-fd61daa0df82/IMG_0211.PNG Blog - High Protein Apple Crumble  https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/35db1814-d8fd-4bb9-a99b-eae5b03023a5/IMG_0215.PNG Blog - High Protein Apple Crumble  https://amexercisephysiology.ca/blog/optimizing-muscle-growth-the-current-research-on-energy-and-protein monthly 0.5 2024-09-23 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/c2f4404d-89b1-4439-af5c-1024c62399ed/fnut-06-00131-g0001+%281%29.jpg Blog - Optimizing Muscle Growth - The Current Research on Energy and Protein - Figure 1 An overview of factors contributing to the energy cost of skeletal muscle hypertrophy. Sourced from: Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b1ccb6e2-f130-4035-8fad-0f94519066d4/full-f3+%281%29.jpg Blog - Optimizing Muscle Growth - The Current Research on Energy and Protein - Figure 2 Hypothetical illustration of protein requirements to spare lean mass increasing with greater energy deficits. A rightward shift of the curve (dashed line) indicates lower protein requirements. Similarly, a leftward shift of the curve (dotted line), indicates greater protein requirements. The plateau in the lines demonstrates that, with decreasing energy intake, increased protein intake becomes less effective to spare lean mass. Sourced From: International Journal of Sport Nutrition and Exercise Metabolism 28, 2; 10.1123/ijsnem.2017-0273 https://amexercisephysiology.ca/blog/a-mexican-inspired-meal-prep monthly 0.5 2024-09-07 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b57bc4ce-3157-464a-b218-8a856f879312/IMG_9634.jpg Blog - A Mexican-Inspired Meal Prep Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/fd5e254b-124d-4358-9ba2-33c524904c3c/IMG_9665.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/0a370a10-97e8-4384-afeb-998e96f38ca3/IMG_9666.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/6ec7ab2e-9ff6-4859-b4c6-b660a30535b5/IMG_9667.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/c2d1ad15-61e9-4d49-a03c-fa4547d29a92/IMG_9668.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/f876c497-4bc7-43b7-8d91-3ca325e9c472/IMG_9669.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/c2dd5941-322a-4880-a74b-c4ad7e6a9437/IMG_9671.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/6e94be9d-e525-401d-8a9f-ef084ba735eb/IMG_9662.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/717bb4aa-6e16-4dda-bf84-acd66640116c/IMG_9663.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/6b362b21-de0e-4f35-9f1a-6465ad6ad57a/IMG_9664.PNG Blog - A Mexican-Inspired Meal Prep https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/2506adca-cb9e-4463-8333-04452b31c2b9/IMG_9672.PNG Blog - A Mexican-Inspired Meal Prep https://amexercisephysiology.ca/blog/staying-on-top-of-your-fitness-while-travelling monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/82d62e51-152e-4fe8-acf3-1d26ac8f6cce/IMG_9454.jpg Blog - Staying On Top of Your Fitness While Travelling Look for nutrition information: big chains like Subway, burrito stops, poke, even McDonalds and Tim Hortons (or Dunkin if you’re from the states) have their nutritional information online if you are a food tracker. If you don’t track food, try to find some non-fried sources of protein, an option with some fiber like whole grain bread or vegetables. An example of this could be opting for a burrito bowl with beans and chicken over a burger with fries. Drop some of the sauces. We all love our mayo-based chipotle sauce, guac, ranch, etc. But these are all calorically dense sources of fat. Not inherently “bad” but easy to overdo them without noticing. I always get one fat-based sauce on my subway sub for example, but my second might be mustard, or a hot sauce. Something that still adds flavor without the calories. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/7493f7d6-53bb-42b0-820e-a754f61575cc/IMG_9456.jpg Blog - Staying On Top of Your Fitness While Travelling Sometimes I just needed a snack to tide me over until the next city, so I would stop at a local gas station and grab a protein bar or shake until I could get a real balanced meal! https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/e1534527-3b73-4372-b083-277dc7957b46/IMG_9449.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/768bcff6-1e64-4226-898e-dc5e85dcdab8/IMG_9455.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/809e4745-64ee-4fcc-8496-b20df499354b/IMG_9452.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/9e165acb-a2c3-477b-a4d7-74c9fd1e5b7f/IMG_9448.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/e8f8c204-fec1-43f3-abdd-419683c54796/IMG_9450.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/10f2b6dd-117b-441a-bcf6-cc5830f8d74c/IMG_9451.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/e949f554-4dec-4fbd-bddb-4fd30334a49c/F5B79F6E-7DCC-492A-9BC8-2A87A6A5DF3D.JPG Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/7cfa8f6b-9246-4bd9-a100-95abf9ac94f7/IMG_9185.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b830ab19-aba5-481b-9ebf-ccc4d4fd0784/IMG_8919.jpg Blog - Staying On Top of Your Fitness While Travelling https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/29056523-756d-4a44-a20f-45598638c568/IMG_9194.jpg Blog - Staying On Top of Your Fitness While Travelling https://amexercisephysiology.ca/blog/from-dread-to-delight-overcoming-common-running-challenges monthly 0.5 2024-08-14 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/cd14079b-9cc0-41c2-93dc-432fa22d89d0/Untitled+%281080+x+500+px%29.png Blog - From Dread to Delight: Overcoming Common Beginner Running Challenges - Make it stand out In the schedule on the left, you are running more throughout the week with 3 total sessions. On the right, although you are running less, you are spending more sessions per week training your cardiovascular system. This is simplified, and more than just the amount of sessions per week but also the duration and intensity of those sessions should be taken into account, but it provides a visual example of how you might scale your training with less intense modalities. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/7f1527cf-a29f-4ce2-a31f-1ffef77092bb/Original.00124278-201604000-00019.F1-19.jpeg Blog - From Dread to Delight: Overcoming Common Beginner Running Challenges - Running is very high impact. The unique part of running that makes it so high impact is that there is a brief “flight” phase, where the runner is completely off the ground. This is like doing repeated vertical jumps. Except unlike jumping, you are now landing on a single leg and decelerating the forward force with each step, which further amplifies the impact forces. Although the type of running form you use and the surface you run on can also influence the impact forces, there is no way to completely mitigate the impact forces down to a level comparable to other modalities. In a 2016 study, the researchers found that running elicits just less than double of the vertical ground reaction forces when compared to walking a t the same intensity. Figure sourced from Swain et. al, 2016 https://amexercisephysiology.ca/blog/high-protein-peach-cobbler monthly 0.5 2024-08-10 https://amexercisephysiology.ca/blog/protein-coffee-cake-overnight-oats monthly 0.5 2024-07-25 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/25f1b285-dd45-4318-8de0-a213eb1ff2a4/IMG_8114.jpg Blog - Protein Coffee Cake Overnight Oats - Plenty of people love starting their day with the taste of coffee. This simple overnight oat recipe has a light dose of caffeine while packing a satiating and muscle-building combination of fiber, protein, and healthy fats. https://amexercisephysiology.ca/blog/steps-why-they-are-important-and-how-to-use-them-to-live-stronger-for-longer monthly 0.5 2024-07-15 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/9ff736f5-94d4-4edb-bf3c-ffb5b3de1e4f/41591_2022_2012_Fig2_HTML+%281%29.jpg Blog - Steps: Why They Are Important and How to Use Them to Live Stronger for Longer - We often hear 10,000 steps as the standard recommendation to keep us healthy, this is around 8 kilometers of walking for the average person, which can take anywhere from 1.5-2.5 hours depending on your height, cadence, and other variables. There is scientific legitimacy to this recommendation of 10,000 steps. A recent 2023 study showing that getting your daily step count to 8000-9000 steps per day has been shown to have a host of benefits and is protective against diseases like GERD (acid reflux), Obesity, Diabetes, Sleep Apnea, hypertension, and much more. It doesn’t end at 8000 steps however, this study also saw increasing your step count to 10,000, you will most likely see greater protective effects for certain diseases, like an extra 31% reduction in the chance of being diagnosed with obesity. Fig. 2. Relation between daily steps over time and incident chronic disease. Source https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/5cf808cc-670e-46be-b0ff-83129b5fa2ef/F1.medium.jpg Blog - Steps: Why They Are Important and How to Use Them to Live Stronger for Longer - This is a bit of a crazy concept to think about, a simple walk can beat a drug? Well, yes it could. This is seen all the time with lifestyle interventions, the problem is it’s much harder to convince yourself to walk every day than to take a pill. But it also might not, depression is a very complicated mood disorder and the best treatment is going to be case-dependent and usually an amalgamation of a few different interventions. The positive impact walking has on mental health also depends on other variables like if you’re walking outside, where you’re walking to, or if you’re walking with friends. The effects walking has on physical and mental health do seem to be linear up to a certain point, meaning more steps will usually elicit more benefits (unless taken to the extreme), and the benefits of steps don’t stop there. https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/2e56bc91-a890-4495-9710-d59389a2c26c/IMG_7814.jpg Blog - Steps: Why They Are Important and How to Use Them to Live Stronger for Longer - My Tips on Increasing Steps 1. Walk to work, or walk during work Walk to your place of work, if it’s too far, set 1-hour alarms on your phone to remind you to get up and walk for 5-10minutes throughout your workday. If you drive to work, park a couple blocks away or get off the bus a stop or two early and walk the rest of the way. If you work from home, spend a day or two working at a local cafe or library, and walk there. 2. Create walking accountability and enjoyment Invite friends to go on a walk, ask your neighbors or friends if they have a dog you could walk in the morning, having that obligation is going to keep you accountable. Pick up an audiobook or podcast that you can listen to while you walk. This will give you something to look forward to if you really don’t like the idea of walking. 3. Make up steps If you average 8000 over the weekdays because of a busy schedule, try to plan some extra walking on the weekends. This isn’t the most “balanced” way to increase your step count, but averaging out the step count over the week is better than not and sometimes life doesn’t suit what’s most optimal. Plan a hike with family or friends, play soccer with your kids for an hour, walk to the grocery store, or walk through a local park. In our example, you would have to aim for 15,000 on Saturday and Sunday to balance out your week at 10,000. https://amexercisephysiology.ca/blog/high-protein-potato-salad monthly 0.5 2024-07-06 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/abeefccf-ec64-491b-9cdf-28ea44fc81f7/IMG_7288.jpg Blog - High Protein Potato Salad - Potatoes and Blood Sugar Potatoes get some heat in the health world for being a higher GI carbohydrate source, meaning they can have a more immediate effect on your blood sugar when compared to other sources of carbohydrate like legumes or vegetables. For reference, pure glucose has a glycemic index score of 100, and boiled red potatoes can land anywhere from 70-90 (which places them in the “high” category). But don’t worry! This score is also impacted by what you pair with the meal, how you prepare the ingredients, and many other factors. Potato salad provides a great solution. Not only are we pairing this with a healthy fat, fibrous skin, and protein source; but chilling your boiled potatoes and eating them cold creates more resistant starches. This has been shown to reduce the glycemic index by up to 40% (PMID: 15800557). https://amexercisephysiology.ca/blog/lifeisaboutcourageandgoingintotheunknown monthly 0.5 2024-07-04 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/d1c9f825-0e76-4908-8961-cd90b7b5d60c/2024-05-17+-+Aidan+-+0024+%283%29.jpg Blog - “Life is about courage and going into the unknown” - So welcome to the journey! I want to share stories, tips, recipes, case studies, research reviews, and whatever else I can while I continue to navigate the complicated worlds of nutrition & dietetics, exercise physiology, and goal-chasing. Hopefully digesting it for you so it’s not as complicated to implement into your life. I also want to use this as a space to challenge you, not just your reading capabilities (trust me this is already testing my writing skills), but how you think about progress, and what you are capable of. I want this to challenge you to make a change, no matter how small, in the direction of the you that you dream of becoming. I appreciate anyone who takes the time to read any of the following blogs and trusts me as a source of knowledge. If you want to stay updated on recent posts, be sure to subscribe! https://amexercisephysiology.ca/blog/category/Exercise monthly 0.5 https://amexercisephysiology.ca/blog/category/Nutrition monthly 0.5 https://amexercisephysiology.ca/blog/category/Recipe monthly 0.5 https://amexercisephysiology.ca/blog/category/Mindset monthly 0.5 https://amexercisephysiology.ca/blog/category/Bodybuilding monthly 0.5 https://amexercisephysiology.ca/blog/tag/strength monthly 0.5 https://amexercisephysiology.ca/blog/tag/Recipe monthly 0.5 https://amexercisephysiology.ca/blog/tag/Summer monthly 0.5 https://amexercisephysiology.ca/blog/tag/Dessert monthly 0.5 https://amexercisephysiology.ca/blog/tag/Gluten-Free monthly 0.5 https://amexercisephysiology.ca/blog/tag/General+Health monthly 0.5 https://amexercisephysiology.ca/blog/tag/Exercise monthly 0.5 https://amexercisephysiology.ca/blog/tag/Dinner monthly 0.5 https://amexercisephysiology.ca/blog/tag/Sweet monthly 0.5 https://amexercisephysiology.ca/blog/tag/Mindset monthly 0.5 https://amexercisephysiology.ca/blog/tag/travelling monthly 0.5 https://amexercisephysiology.ca/blog/tag/Autumn monthly 0.5 https://amexercisephysiology.ca/blog/tag/Vegetarian monthly 0.5 https://amexercisephysiology.ca/blog/tag/overhead monthly 0.5 https://amexercisephysiology.ca/blog/tag/Sandwhich monthly 0.5 https://amexercisephysiology.ca/blog/tag/Longevity monthly 0.5 https://amexercisephysiology.ca/blog/tag/Protein monthly 0.5 https://amexercisephysiology.ca/blog/tag/Meal+Prep monthly 0.5 https://amexercisephysiology.ca/blog/tag/Running monthly 0.5 https://amexercisephysiology.ca/blog/tag/Chronic+Illness+Risk monthly 0.5 https://amexercisephysiology.ca/blog/tag/Chicken monthly 0.5 https://amexercisephysiology.ca/blog/tag/Fall monthly 0.5 https://amexercisephysiology.ca/blog/tag/Research+Summary monthly 0.5 https://amexercisephysiology.ca/blog/tag/mobility monthly 0.5 https://amexercisephysiology.ca/blog/tag/Advanced monthly 0.5 https://amexercisephysiology.ca/blog/tag/snack monthly 0.5 https://amexercisephysiology.ca/blog/tag/Fiber monthly 0.5 https://amexercisephysiology.ca/blog/tag/Research monthly 0.5 https://amexercisephysiology.ca/blog/tag/Coffee monthly 0.5 https://amexercisephysiology.ca/blog/tag/Bodybuilding monthly 0.5 https://amexercisephysiology.ca/blog/tag/Optimization monthly 0.5 https://amexercisephysiology.ca/blog/tag/Burger monthly 0.5 https://amexercisephysiology.ca/blog/tag/Side monthly 0.5 https://amexercisephysiology.ca/blog/tag/Beginner monthly 0.5 https://amexercisephysiology.ca/blog/tag/Oats monthly 0.5 https://amexercisephysiology.ca/blog/tag/Lifestyle monthly 0.5 https://amexercisephysiology.ca/blog/tag/Endurance monthly 0.5 https://amexercisephysiology.ca/blog/tag/Salad monthly 0.5 https://amexercisephysiology.ca/blog/tag/Baking monthly 0.5 https://amexercisephysiology.ca/blog/tag/Rice monthly 0.5 https://amexercisephysiology.ca/blog/tag/Food monthly 0.5 https://amexercisephysiology.ca/blog/tag/Breakfast monthly 0.5 https://amexercisephysiology.ca/blog/tag/Mexican monthly 0.5 https://amexercisephysiology.ca/blog/tag/Nutrition monthly 0.5 https://amexercisephysiology.ca/blog/tag/Health monthly 0.5 https://amexercisephysiology.ca/blog/tag/lifestyle monthly 0.5 https://amexercisephysiology.ca/blog/tag/Lunch monthly 0.5 https://amexercisephysiology.ca/blog/tag/Apple monthly 0.5 https://amexercisephysiology.ca/blog/tag/performance monthly 0.5 https://amexercisephysiology.ca/blog/tag/Pasta monthly 0.5 https://amexercisephysiology.ca/fitnesscoaching daily 0.75 2026-02-02 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/7dc66f0d-f99a-4e24-a99b-d18c7ffd1f7f/2024-05-17+-+Aidan+-+0078+%281%29+%281%29.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b1d0a4d3-bb11-40e2-95b6-2c872b99e5ff/4+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Fitness Coaching Group https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/d6068281-94d7-4eb0-bd7e-5d674dd26584/IMG_5900.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/f3b92e2b-87f6-4c42-bd02-b48a2539653f/IMG_5899.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/0fcf9a3f-7003-40ca-a278-1cce23575531/IMG_5902.jpg https://amexercisephysiology.ca/home daily 1.0 2026-02-02 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b1d0a4d3-bb11-40e2-95b6-2c872b99e5ff/4+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/7dc66f0d-f99a-4e24-a99b-d18c7ffd1f7f/2024-05-17+-+Aidan+-+0078+%281%29+%281%29.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Home https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/bea63858-79f8-423a-97e3-dc7abb0d27c2/Facetune_18-06-2025-17-36-10+%282%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/15213813-0404-4776-a628-ac155e2ba9aa/Screenshot+2026-01-12+090618+-+Edited.png https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/a37b2f16-330f-43c3-99a8-6b860bdfe8eb/Embark+Title+Page.png https://amexercisephysiology.ca/ebooks daily 0.75 2024-07-25 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/ad9989dd-9af5-47be-9c22-8c5b612dfa28/Embark+Title+Page.png https://amexercisephysiology.ca/services-3 daily 0.75 2026-02-02 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847890165-I7LPX06YA44DBGGFPSGA/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847889324-DFHCXJY7BA7YLNZ26RDC/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847890165-I7LPX06YA44DBGGFPSGA/image-asset.jpeg https://amexercisephysiology.ca/my-story daily 0.75 2026-02-02 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/6a32ac20-f46e-47fa-a489-ff06b772236d/2024-05-17+-+Aidan+-+0824+%284%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/4597ecb4-1941-4a98-ad66-cc39c6330523/Facetune_18-06-2025-17-36-10+%281%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/f8b13e8f-9dc6-48ed-998f-62aae62a796f/Screenshot+2025-06-25+125559.png https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/14a7e7e1-66ef-4ccf-b0da-6b73975d117d/IMG_2974.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/86eca36b-19d8-4484-8960-18374afebb7e/20230325_145038000_iOS+%281%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/e96c5377-f825-43cb-8405-f0873b34bd67/2024-05-17+-+Aidan+-+0803+%282%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1f6d74f2-1acd-43f7-966f-dc9aa32ad0a4/IMG_8130.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/3611ff55-48a2-4df9-b0d2-a76bb20a4df3/2024-05-17+-+Aidan+-+0241+%283%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/c3743f88-9e15-43a8-b363-51061d7c217e/Original+%281%29.png https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/250b9e6c-1117-4422-bdae-6d848316c0e1/20230620_182641919_iOS+%282%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/caeebe7d-893f-4ba3-9313-d5ec3f88c5a4/IMG_8281.JPG https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/bea63858-79f8-423a-97e3-dc7abb0d27c2/Facetune_18-06-2025-17-36-10+%282%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/8dcd23b2-277d-4633-add8-329cd7dbf0a3/IMG_5964.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/9e56748c-9786-4005-899c-5665aa85b3d8/IMG_5545+%281%29.JPEG https://amexercisephysiology.ca/clinicalexerciseservices daily 0.75 2026-02-02 https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/7dc66f0d-f99a-4e24-a99b-d18c7ffd1f7f/2024-05-17+-+Aidan+-+0078+%281%29+%281%29.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b1d0a4d3-bb11-40e2-95b6-2c872b99e5ff/4+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/b538570c-92ff-43bc-bad9-89abecddef42/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/94abef94-45eb-4958-9883-ff85d14b4189/5+star.jpg Clinical Exercise Services https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/1737405249878-B68PR9N7K026EU68X5G0/2024-05-17+-+Aidan+-+0063+%281%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/5e3c0fc5-9dbb-40a7-9997-7ea160ab5f70/4145f16e-daf0-4faa-bfa3-0d66dc9ce9fa.png https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/bea63858-79f8-423a-97e3-dc7abb0d27c2/Facetune_18-06-2025-17-36-10+%282%29.jpg https://images.squarespace-cdn.com/content/v1/664bd850eb949e544da3f39e/15213813-0404-4776-a628-ac155e2ba9aa/Screenshot+2026-01-12+090618+-+Edited.png