Have you heard of the newest and most fun way to get in the best shape of your life? It’s called Obstacle Fit and OCR Academy in Ottawa is the birth place of this new form of training.
It all started when co-owner and founder Joshua Styles was working for the popular obstacle race company Spartan Race, traveling Eastern Canada, building the courses. Every race day he would ask the racers how they liked it, and almost everyone had great things to say but almost always said “I wish there was a place where I could go to train for this”.. Well 5 years later, OCR Academy was born. Joshua saw a trend, he saw that these types of races were popping up everywhere and the Ottawa-Montreal area saw the most crowds. This was a seasonal event, something had to be done to bring this to everyone to enjoy all year round. With the rising popularity of Ninja Warrior, Obstacle Course Races (OCR), and his interest in Cross fit, he hired one of the best cross fit trainers in the city, Mike and after a few short months of him training Joshua, they had a quick talk and decided to change how people get in shape and that is when Obstacle Fit was born.
After their first year, they are already looking to expand, and they recently teamed up with a technology based company who like them wants to change how people learn. “2016 was a great learning curve for us, we were able to see what worked, what didn’t, how people can progress through our classes and accomplish all of their goals and set some new ones” says Co-Founder Joshua. They have a variety of different options for you, if you like a bootcamp aspect, they have that, group classes, personal training, yoga, cafe (with the world’s best cup of coffee), open gym time for families to play, Krav Maga, and the kids program as well We were told that even the kids who don’t like camp, love this camp.
According to the ParticipACTION report card on physical activity for Children and youth they found that Canadian kids are inactive and they may be losing sleep over it.
Kids should have the freedom to be kids, unfortunately they are just to darn structured. They have pre school, School, After school, sport training, learning a new language, learning an instrument, swimming classes, gymnastics, the list goes on and on.. When can kids just be kids? Remember the good old days when we could simply get up, watch morning cartoons, eat breakfast (haha k maybe not always eat breakfast), head to school, have gym class every day, go home, do homework and then go play till street lights come on or mom yells its dinner time? Those nights we slept like champs. Its no secret, when kids run and play till exhaustion they sleep better, and those who sleep better (ie get to stage ¾ deep rem sleep where our body produces a growth hormone called testastorone which helps us build muscle and burn fat) have more energy to run around.
Here is some facts:
The good news is, when kids get the right amount of exercise good things happen.
Remember less can be more, we think we are doing the right thing by filling their schedules with activities but in fact when we do this we push back dinner, homework, and eventually sleep. Its time for a wake up call, and OCRA kids camp is that call. Get your kids off the couch and into the best kids camp this city has to offer.
For more on the report card, you can find the 76 page report at www.particpaction.com/reportcard
Do you even squat bro? Squats are one of the best exercises to help build that lower body, engaging almost every muscle in the body. If you aren’t squatting, you need to add it into your training. But which squats should you do? There are two squats you need to do to help get the most out of leg day: Back and Front squats.
Back Squats place more of the load onto the posterior half: the glutes and hamstrings. The bar is placed across the traps/rear delts, loading the spine. It places compressive forces down the vertebra forcing the core to work hard to protect your lower back. When performing the movement, we must make sure that your back is straight, tight, and upright.
Front Squats on the other hand place the load onto anterior half: the quads. The bar is placed across the front of your shoulders. Because the weight is in front, your lower back is working hard to keep your body upright. To protect the lower back from taking all the work, keep that core engaged to help keep your chest up nice and tall.
Whatever your fitness journey is, add both of these into your training. You’ll see results not only in your quads, glutes and hamstrings, but also helping develop a solid core.
Not sure how to perform the movement correctly? There are a lot of things to think about when doing a squat: foot placement, knees out, hips back, back straight, chest up. Go see a Coach (like myself) and get the guidance you need to help perform the movements safely and effectively.
By James Drew
SGX certified coach
So this weekend marks the first OCR of 2017 for most of us. Kicking off the year with Course Polar Hero Race. I'm here to give you guys a few tips on how to be successful in this race.
1 - The main reason people are afraid to sign up, and the question I get asked a lot, is it's too cold and how would I dress for it. Yes, it's cold, welcome to Canada lol But running in the winter does have it's advantages.
- Breathing in cold air makes the lungs work harder, which will make summer running that much easier.
- Running in snow is great resistance training.
- And having your face/beard all frosted up makes you look badass!
Dress like it's 10 degrees warmer. We all dress for the temperature, but when we'll be running and jumping over obstacles, we're going to get warm.
This weekend will be around -10 Celsius. Start with a base layer. If you're really worried about the cold, throw some track pants or windbreaker pants over top. Otherwise, just throw some shorts over top of the base layer pants. On the top layer, add a long sleeve. Something that can let you breathe, but also protects you from any wind. If you really want, throw a hoodie over top, or a t-shirt. As for gloves, I never use gloves in my races, but I will be wearing them in between obstacles. I trust my grip strength more than gloves any day. But if you're set on wearing gloves, people have used Football gloves. Just remember though that they aren't built for winter. For shoes, you want to make sure they're comfortable, and grip in the snow. A good pair of trail shoes and warm socks will do the trick. Studded shoes are not recommended due to the fact you're running in the stadium and some of the stairs are metal so chances of you slipping are greater with studs. Be wary of where you are placing your feet. Look at the runners ahead of you so you can see where you'd have to avoid.
2 - How's your hydration? With the race only 5 days away, your water intake should be on point. We want to make sure we're all consuming at least 2-4L a day, depending on what you do all day. If you're job is very intense and you're sweating and moving all day, you want to be drinking more water than someone who sits at a desk all day. You can bring hydration packs with you on course if that makes you comfortable. Just remember that it'll be -10 and the possibility of it freezing is high.
3 - How's your nutrition? We want to make sure we are feeding our bodies the proper nutrition to make sure we perform our best. If you feed your body junk, you won't perform at your best. Everyone has their own rituals and journey, so do what works for you.
4 - Practice obstacles. Where would you do that? OCR Academy of course! We have classes where we combine strength training and obstacles in a great workout, or come in for open gym to get practice on any of the obstacles. Looking for help on techniques? Send me a message!
If you have your own tricks you use, feel free to share! If you'd like more information, send me a message and let's get you all ready!
See you all this Saturday! I'll be one of the crazies running unlimited!
By James Drew
SGX certified coach
#obstaclefit #training #OCR #gym #bootcamp #grouptraining
Today's post is my #MedalMonday. Hopefully people use it as #MotivationMonday to help push themselves, and #NeverMissAMonday to push through their workout to get wherre they need to be! Stay tuned for tomorrow as I dive in a little to how to run and build that ankle stability in those conditions!
I took on the Course Polar Hero Race Ottawa this past Saturday.
It was -10 when we started, and it was perfect. Since I was running unlimited laps, I was dressed for distance rather than speed. Kept the heat in and the cold out.
If I remember correctly there was 21 obstacles per lap. A few required more upper body strength than others, along with technique. And I can proudly say that I didn't fail anything!
Even though my quads cramped up on lap 4, I got them sorted out and completed 5 laps, finishing 3rd in unlimited.
Thank you to Gary Pillu and Kevin Pillu for putting on a great race. Thank you to Force5 Equipment for an awesome rig and toys for us to build our grip strength. Thank you to OCR Academy for helping us build our confidence and strength on these obstacles. Thank you to Reebok for keeping me warm. Thank you to Crossfuel for keeping me fuelled. Thank you to my Capital OCR Team teammates for cheering me on and encouraging everyone. Thank you to all of the volunteers who braved the cold.
Congrats to everyone who took on this awesome course. Can't wait to see you all at Ragnarok in March!!
If you're looking for a coach to help you get you where you want to be, come visit me at the Academy or send me an email at firstname.lastname@example.org!
By James Drew
SGX certified coach
#OCRAcademy #OCRStrong #OCR #PolarHero #SpartanSGX #SGX #Winter #ReebokOCR #ReebokCanada #Crossfuel #CapitalOCR #OCRWC #obstacletraining
Blogging thoughts from OCRA Team