How Long Does it Take to Form a Habit?

Reading Time: 2 minutesThe fitness industry didn’t used to be like this. You used to get a restrictive meal plan or insane workout protocol. And then if you didn’t do it, it was all your fault. But somewhere around the time that fitness …
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Managing Risk in the Gym

Reading Time: 2 minutesI think of the potential for injury in sport or training as coming down to five fundamental things: #1. How aware are you of the risk? #2. How frequent is the risk? #3. How big is the risk? #4. How …
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Men boxing

Discipline is a Garbage Strategy

Reading Time: 3 minutesThis title almost certainly feels like nails on a chalkboard for you and your Protestant work ethic. But it’s not fake controversy or clickbait; it’s fact. Discipline is totally and completely valuable tool. But probably not the way you’re using …
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Cardio Junkie, feet splashing

Cardio Junkie Rescue

Reading Time: 6 minutesRunning on fumes? You might need what we’ve got. But then again, you might not be ready yet. There’s a life cycle to experiences that you sometimes need to complete. I was recently speaking with one of our members. Someone …
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Woman grocery shopping, food labels

Will Changing Food Labeling Change Behaviours?

Reading Time: 2 minutesAre food labels helpful to you? If you’re like most, the answer is . . . Sort of. Some researchers in the UK are experimenting with a new food labeling system. And it may be better than the calorie counts. …
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No

Say “No” Slower

Reading Time: 4 minutesIt’s easy to dismiss things. It’s a virtue, really. The number of articles, videos, products, and services vying for your attention is limitless. So being able to drop things from your list is an essential life skill. But not just any …
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Woman holding kettlebell

“Am I Ready for Bang Fitness?”

Reading Time: 4 minutesAt some point, everyone has to come to terms with the gap between how they see themselves and how others see them. This can be uncomfortable. Actually, it is always uncomfortable. It’s hard to find out that you’re not as …
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A Nerd’s Guide to Fitness

Reading Time: 4 minutesNerds are our most precious natural resource. If you’re a nerd, let’s talk about how to keep you healthy and writing code/researching/crunching data/doing stuff normal people don’t understand for as long as possible. Don’t let this guy stand in your way …
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5 Things to Tell Your Critics

Reading Time: 2 minutesYou’ve started something new. Maybe you’ve switched up nutrition, or taken on a new training program… And everybody’s got an opinion.   Your goal is to minimize distractions, focus on your plan, and learn from the experience. So here are responses …
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Dad holding child

Dad Strength

Reading Time: 2 minutesThe term dad strength recognizes a superpower that all fathers seem to possess. Almost every guy I’ve spoken to knows the term (or perhaps refers to it as old-man strength). Far fewer women, however, seem acquainted with it. So, for …
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Woman jumping rope, cardio

Earning the Right to Go Hardcore

Reading Time: 2 minutesIf you’re hungry, don’t go grocery shopping. Everybody knows that one. The same principle applies elsewhere, so how about this: if you’re feeling vengeful or paranoid, don’t write your nation’s nuclear weapons policy. If you’ve got a case of the sads, …
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Strength for everyone

When it’s Not Your Change to Make

Reading Time: 3 minutesThis New Year’s post isn’t about you. It’s about a loved one. How do you help someone you care about get healthier? Anyone in a relationship (of any kind) knows that you can only push so much before things backfire. While …
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10 ways to do it wrong, bathroom scale

How to do it Wrong: 10 Easy Steps

Reading Time: 2 minutesWant to start a frustrating, non-productive training experience? Looking for an approach to training that will leave you jaded, cynical and no farther along? Well this revolutionary program may be exactly what you’re looking for! Step 1: Go as hard as …
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woman holding kettlebells

A PR for Every Season

Reading Time: 5 minutesA PR, for those of you who don’t know, stands for personal record. It’s just a little way to say, “Hey, I have achieved a thing for the first time!” PRs are almost universally good, even when they’re modest; an …
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deadlift

The Secret Deadlift Mindset

Reading Time: 8 minutesThere are three phases to the deadlift: the pre-lift mindset, the approach/set-up, and the actual lift. The harder you squeeze the bar, the more you cue your nervous system. Once you approach the bar, you’ve got to have a ritual, a process, …
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Lego man lifting weights

“How Many Calories am I Burning?”

Reading Time: 4 minutesThis is a very common and reasonable question. But it’s one that often gets an entirely unreasonable answer. The numbers that get bandied about can be a bit… inflated. Burning calories is, after all, good business. This doesn’t mean that …
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What’s Changed

Reading Time: 4 minutesThings change. Today’s a great example of that. We’ve launched the new website and an entirely new look for Bang Fitness. I thought this would be a great opportunity to look at how everything has changed since we opened our …
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Stones aligned in a pile

The First Sexy Posture Article

Reading Time: 7 minutesMany of the articles on this site are about looking good in the short-term. I’m going to help you look good in the long-term by mixing together some information on musculoskeletal health with a good dose of evolutionary biology. As …
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The Bottom-Up Squat

Reading Time: 6 minutesThe learning curve on the squat isn’t steep so much as it is deep. In other words: the lower you go, the harder it gets. There are a few reasons for this surge in difficulty. There are also a few reasons …
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Team Bangarang

Bending bars and building community: CPF Nationals Recap

Reading Time: 4 minutes“There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self.” – Ernest Hemingway On the last weekend of June, 12 members of the Bang Fitness Powerlifting team competed at …
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Greg Nuckols Seminar Recap

Reading Time: 4 minutesYesterday we had the pleasure of hosting Greg Nuckols for a seminar at Bang Fitness. Greg covered most of the things you’d expect from an elite powerlifter but he went further than that. He also produced several gems outside of …
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Man stretching at desk

Spontaneous Movement: Spontaneous Calories

Reading Time: 3 minutesOutside of exercise the most variable aspect of caloric expenditure is spontaneous movement. This term refers to any movement that takes place outside of the exercise window. It includes everything, from twiddling your thumbs to how frequently (and how fast) you …
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When things Turn Into THINGS

Reading Time: 2 minutesThere are a vast number of easy things in this world that also happen to be valuable. As a culture, we tend to fixate on the most gruelling aspects of training – probably because they’re the most dramatic and we’ve …
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man with kettlebell

Finding Discomfort

Reading Time: 2 minutesStrength training makes people better. Not just stronger. Better in general. That’s something we believe… strongly. Strength training is supposed to be difficult. But perhaps not in the way you think it is. To really respect the process and to treat …
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Do You Even Maintain?

Reading Time: 3 minutesOne of the main services we offer at Bang Fitness is training for fat-loss. After all, that’s what most people come looking for. Even those with other goals, such as strength or athletic performance don’t typically complain if they get …
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Strength for everyone

State of the FMS: a 2013 recap

Reading Time: 6 minutesThe Functional Movement Screen (FMS) came under criticism from several sources late this year, both in the academic world and within the ambit of my social media channels. While all of these criticisms should be taken into account, I would …
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measuring tool

Measuring Progress: Alternatives to Load

Reading Time: 7 minutesThere are few things in life as satisfying as seeing the amount of weight you can pile onto a bar go up, up, up. Until that progress stops. And then there are few things as frustrating. In fact, the only …
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Marketing to Chumps

Reading Time: 2 minutesAre you in charge of marketing for your company or personal brand? If so, you’ve probably had to spend some serious time thinking about who you market to. You build a picture: age, geography, personality and so on. You create …
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Strength for everyone

Moving Beyond the Movement System

Reading Time: 4 minutes“We can not solve our problems with the same level of thinking that created them.” The quote is from Albert Einstein. He’s got something like 10 million likes. To me, the quote above has traditionally signified the need to step back and …
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Everything is Everything: the dumbbell row

Reading Time: 7 minutesWhen it’s time to write an in-depth article on exercise technique there are definitely some go-to choices. Usually, it’s a technically complex movement, such as an Olympic lifting variation or the always reliable squat, deadlift and bench press. There’s less …
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Fitness is Broken

Reading Time: 3 minutesIt’s time to change the way we talk about fitness. What it is and what it’s going to be. By focusing on the next two months and ignoring what happens afterwards, almost everything important gets left out of the discussion. …
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doll with dad bod

Enter the Dadbod

Reading Time: 2 minutesA number of our friends and colleagues have asked us about the “dadbod” trend circulating right now. At its helm are celebrities like Leonardo DiCaprio and John Hamm helping make rounded edges look a little more appealing. Fitness is our …
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What Your Shoulder Blades are telling you

Reading Time: 5 minutesThe architecture of the shoulder girdle is nothing short of spectacular. Its design allows for amazing feats of strength and athleticism, such as throwing a 100mph fastball or lifting a barbell more than double your own bodyweight over your head. …
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empty plate

No Food Weirdness

Reading Time: 3 minutesThere is no shortage of nutritional advice available out there. Intermittent fasting, carb cycling, trying to eat like Palaeolithic humans (while continuing to enjoy cars, electric light and the internet)… the list goes on. There are approaches that focus on …
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man with kettlebell

Finding Discomfort

Reading Time: 2 minutesStrength training makes people better. Not just stronger. Better in general. That’s something we believe… strongly. Strength training is supposed to be difficult. But perhaps not in the way you think it is. To really respect the process and to treat …
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Strength for everyone

Protein, Cancer, Alarmism

Reading Time: 2 minutesThe National Post, among others, sounded the alarm yesterday after a study linked high-protein diets to the same cancer risks you might see from smoking. We’re advocates of a high-protein diet for almost all our members so we decided to …
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Bang Fitness Wins Best of Toronto!

Reading Time: 1 minuteWe’re proud to announce that Bang Fitness has taken first place in the Gym/Fitness Club category in Now Magazine’s annual poll. We want to send out a big thank you to everyone who voted for us and who continues to support …
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map with pins

100 Words for Snow: building your sensory maps

Reading Time: 3 minutesBetter maps, better movement. Did you know there’s a map housed inside your brain? Sensory motor maps create a layout of each movement pattern you know. Some of these maps are incredibly detailed and some are mere sketches. For example, take …
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What I Eat

Reading Time: 1 minuteIn Peter Menzel and Faith D’Aluisio’s new book, What I Eat: Around the World in 80 Diets, we get a first-hand glimpse of how (and what) different people around the world consume on a daily basis. For example, the Tibetan monk …
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