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Fitness, General

Oh, What A Year…


year Oh, What A Year... Screen Shot 2016 08 21 at 5

Oh, What a Year!

Well the end of the year is here and with it comes the snow, and the drivers and the shopping and all the festive activities that bring a little insanity to our lives. This year I’m not going to quote recipe books or the latest diet, I’m not going to tell you that the new year is approaching and I have a fitness deal in the horizon (which I do). Instead I thought I’d talk about a great year I had with possibly more downs then ups, yet my focus never fails on the things that are important to the people you love and the career path I chose to follow. COGO Fitness has hit every wall on the way to find a home for my wonderful clients and friends this past year. Just when you think we found a home, we hit an unsuspecting glitch; with four locations in just over a year.

Alright, I know you’re thinking that may have sounded a bit negative regardless if it’s true, so let’s start over and reflect with gratitude instead.

This end of year let’s look back on the year we’ve had. My ups and downs with this company do not necessarily mean I’ve lost sight of what I want for COGO Fitness, or for my clients and friends. What I have lost sight of though in all the confusion this year was who COGO Fitness is, or what I want for for COGO Fitness? Understanding this, is where I can begin to niche myself in our new facility, and offering the services that I feel will help grow this company to the next level.

First off let me say that in the past six years I’ve enjoyed training all the clients that have come through my door. But to be honest to my own self, I’ve especially loved training youth athletes. I believe my passion for training athletes is what’s made me a better trainer with the general population. My constant learning of a new mobility drill, or training movements that offer pain relief and strength to older populations are just the little things that scratch the surface. My emphasis on joint preservation and managing risk to rewards all comes from training athletes. I’d say that this avenue in my life makes me grateful for those young faces that have stepped foot through my doors as they made a better trainer out of me throughout every session.

In the new facility, I’ve chosen to continue with my classes, but there will be changes in where I’m headed for the future. I decided it’s time to be that stepping stone for youth athletes before they hit college or possibly the bigs. I think to myself, why not work really hard to build around the very thing that gets you up in the morning. This year I was proud to train my rugby player, my downhill slalom racer, and a CAN-AM competitor with the police who by the way blew the doors off in competition by surpassing every goal we set for her. I got to work with FEMSPORT competitors and see them medal in an ever growing community of strong women. And I’ve now started to push forward with my Online Performance Training, slowly getting it off the ground for clients across Canada.

Here’s the thing though, you may think those are many disciplines and why not stick to just one? Well, what I love most is getting lost in research for every discipline. Every discipline demands their own programming, exercise selection, recovery, periodization, and functionality of movement in regards to the sport; I just got excited just saying that mouthful! Finally, just to add to those disciplines I’m hoping to join the Alberta Weightlifting Association this year as I will be starting my A.P.E. WC which is the Athletic Performance Evolution Weightlifting Club in Calgary. This project has been sitting on the burner for a couple years and with the new facility, it’s an exciting time in my company. It also sounds like we may have a few interested parties to join our little club and see if it grows from there, now that is something I’m thankful for.

Last but not least, I’m grateful for the beautiful woman that stands next to me everyday. She trains with me sometimes, and always has advice or a hand to lend when I need it. She keeps me honest, and she’s proud of me and she’s my Nat. Now she carries our little bundle of love that’s due in March right around my birthday; how could I ask for more, my family is about to get bigger, which means more love in our house.

The COGO Fitness + Performance community like my family was built with love first, how we feel, how we perform, how we motivate and inspire are all by products of hard work. But it comes from a foundation of gratitude and love. This year I want to thank all of you who were part of my 2016 journey, I apologize for the inconveniences along the way and I hope to see you all in 2017 even if it’s to checkout the new facility and say hello. I can’t promise there might not be pitfalls along the way, but I can promise you this; you’ll always have a home to train in with me, and even though I’m a little hard or tough on you at times, please know it comes from a place of love.

Stay healthy my friends… and have a Merry Xmas and a Happy New Year!






Simple Rules To Programming

images-1 Simple Rules To Programming Simple Rules To Programming images 1

Simple Rules To Programming

Interesting isn’t it but with the inundation of workout fads, DVD’s, magazines, phone apps and philosophies it’s hard to understand why it’s still not a simple task for the general population to figure out a program. Ok so everyone wants the secret to the six pack, or those elusive wonderfully tight glutes, and even a pair of great biceps!

The reality is that in this article you will get a little of what COGO Fitness + Performance’ training philosophy is and for those that want a hand learning a little about how to program on your own. Before I start I want to dispel a few things that people constantly use in training and where we at COGO differ. Generally people like to train body parts where we prefer to train movement. People train core with crunches, sit ups or V-twists we prefer planks, anti-rotational cable work, or hip dominated med ball work as a few examples. The reason we stay away from specific body part training is because the human body doesn’t move in one plane rather many planes of motion. Also to add insult to injury (no pun intended) working one body part at a time generally causes imbalances in muscles and joints that lead to overuse injuries such as tendonitis, crepitus, impingements or joint ruptures.

Ok ladies and gentlemen, here are a few rules we use at COGO Fitness + Performance to program for you, but more so influenced by how a body moves, and the technique necessary for this movement:

1. Big muscles before small muscles, for example back, chest, or legs come before your biceps, triceps, or calves
2. Joint mobility/stability (depending on the joint), core stability and muscular strength and flexibility, which means full range of motion in all movements.
3. CORE, CORE, CORE, CORE and stop doing CRUNCHES!!!
4. Hip hinge movements such as squats, deadlifts, reverse lunges, etc.
5. Knee stability such as a split squat
6. Vertical push or pull such as shoulder press, single arm kettlebell press, pull ups, or different pull down variations.
7. Horizontal push and pull, like a bench press, or cable row
8. All upper body push/pull variations vertical or horizontal must be led with a scapular retraction or in layman terms, squeeze those shoulder blades low.

Well there you have it, turn some of those workouts into a superset, and you now know our secrets, or do you? the hard truth is there’s obviously more to this depending on mobility issues, sport specifics, or simply what your goals are that you want to achieve. In the mean time I hope that this might be a good start to learning how to program, rather than running your old high school program for the guys or being so confused in the gym that you run to the nearest Zumba class for the ladies. We at COGO Fitness want you to ask as many questions as you can because the more we teach the more education you’ll want; we don’t benefit from keeping secrets rather we benefit from sharing what we know. Remember that performance is for life and in the mean time;

Stay healthy my friends…

Franco Gomez