Maximum Efficiency Personal Training

❄Ice on the knees!❄ . . 😢@perry3llis has dealt with patellar femoral (front) and lateral (side) knee pain since he was a teenager. 😢 .... . 🔥5km mud race scheduled for tomorrow so he thought it was a good idea to proactively ice them as they have been mildly sore lately due in part to an increase in training volume. 🔥 . . ⚡If you have knee pain or joint pain of any kind, dont wait for it to swell up and be immobile! Get on top of it rhe second you feel a change in your movement or soreness level. Hell, getting on top of it before pain at all is the best way to deal with it.⚡ . . 😎Also ask yourself why. Why does it hurt? What causes it to hurt? Dont just put ice on and thats it. Get to the ROOT of the issue!😎 . . #prehab #knee #kneepain
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Brad absolutely crushing glutes today with PRs both in #deadlift and #hipthrust ! Great work my friend!! . . . #maximumefficiency #personaltrainer #work #yegdt #yeg

👌Perfect literature to highlight what we @maxefficiency.fit strive for!👌 .
😤Whos cares how much weight you can move if it was done with suboptimal movement patterns, range of motion or just trash form in general? Everything works until it doesn't. 😤 .
... 🤑What good is all the money youre making if sitting behind that desk will ultimately break your body and cause major pain and movement deficiencies? Sure you can afford time off for orthoscopic surgery and joint replacement but guess what? Rehab sucks and usually hurts. Plus all the pain you'll endure before procedures are required.🤑 .
🤠We are all in the movement game for the rest of our lives. Why sacrifice future pain free movement for a temporary ego stroke or and instagram video? 🤠 .
🤯Again this is something that a good portion of us struggle with. Both @triplebackfliptony and @perry3llis as well.🤯 .
#movewell & #moveoften
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😍Squats!😍 . 💪@nikolettc7 has been absolutely crushing leg day as of late! She tends to have an issue activating her glutes so a couple of noteworthy queues were given.💪 . 👌"Grabbing the floor" with her toes and attempting "to rip the piece of paper down the middle" are two I like to help people figure out how to feel more stable and fire glutes better. Of course the band helps too!👌... . ❤Please do not hesitate to reach out if you are having issues locking down your movements! We love answering your dms as it helps us help more people which is the end goal!❤ . #squats #legs #maxefficiency
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#Repost @perry3llis (@get_repost) ・・・ 😤BREATHE, SLEEP, GAIN😤 . .... . 🔥More DBZ action coming at you guys this morning!🔥 . 😣This one's message is pretty simple. Always use your best technique and master movements before loading them and going heavy! If you don't, you'll hurt.😣 . 🕸Breathe. You probably suck at it. I did. I could go deep into this one but @guedo.power has already made so many sick and easy to understand infographics about this. Spend 5 min of your time on his page and look for @spiderman🕸 . 😴SLEEEEEEP. You do not know how bad this one fucks you up if you don't do it enough!😴 . 🤗Please reach out if you have any questions and SHARE these if you like them!🤗 . . . #dbz #vegeta #cell #sleep #maximumefficiency
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💥Pre workouts, naps, coffee, trouble focusing, mid day crashes.💥 . 💸More $$$ in your bank, improved adaptation to training (GAINZ), increased productivity and attention, better digestion, improved mood, no need for the first 3 things i mentioned💸 . 🤔Am i just typing random words to get your attention?! (Sort of but not really)🤔... . 😴The first 3 you need because you arent SLEEPING enough and the last bit is what will happen when you DO!!😴 . 🧓I dont care if you are a multimillionaire real estate giant, a long haul trucker, stud financier at a car dealership or if you flip burgers @ Dons. You are a human being and you require 7-9 hours of sleep EVERY night.🧓 . 😣We struggle with sleep for an endless amount of reasons. Stress, too many tasks to complete in the day, fun under the sheets ;) (alone or with a partner i wont judge) or chances are if you are accountable and self aware... chances are you're making excuses and simply not prioritizing your sleep because you are ignorant to the importance of it.😣 . 😑Getting 7 hours of sleep doesnt mean setting your alarm for 7 hours after you LAY IN BED! 😑 . 👍Understand you need to wind down. Watch tv. Read a book. Smoke some heavy indica. Whatever your process is, learn it and do it. Then get into bed 9 hours before you have to be up. This way youll fall asleep within and hour or two and still hit your nightly sleep goal!👍 . 😁Sleep is and should be one of your top priorities. You have no idea how unrested you are or even chronically unrested until you change your habits and get a month or two of good sleeps.😁 . 🤗Sleep well, live well! 🤗 . #sleep #maximumefficiency #yeg
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Great post from @perry3llis regarding montiroing your training stress!

Sup sup sup? Luke is getting the deadlifts down! • • •... 1)LUKE HAS A NEUTRAL SPINE 2)LUKE HAD TO REGRESS INORDER TO GET THE WEIGHT DONE 3)LUKES FEMUR IS A LONG ONE. THIS CREATES A DEADLIFT THAT PULLS HIS BUTT BACK BUT NOT DOWN. BY INCREASING LUKES CALF MOBILITY HE WILL BE ABLE TO LIFT HEAVIER, BETTER, AND HELL GAIN A POSTURE THAT CAN RELEIVE PAIN.
REMEMBER LUKE WHEN DOING DEADLIFTS. 👇👇👇
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👎Generalizations can often be misleading or downright wrong. 👎 . 👍This point however, has held and will hold true for years to come.👍 . 🏋️‍♀️If you arent dealing with any musculoskeletal injuries, performing these 5 movements every week with the proper intensity, volume and CONSISTENCY will help you get to your goals. Even if you're hurt, a different variation may be all you require.🏋️‍♀️... . 🏋️‍♂️These 5 will make you stronger, cause you to lose fat and make small to moderate improvements in your lean muscle mass. Again, all about the proper variables that go with them being suited to your goals.🏋️‍♂️ . 💁‍♀️Would I tell a 23 year old girl looking to lose 20lbs over 6 months to develop a heavy dumbbell chest press? Probably not.💁‍♀️ . 🧔Would I tell a 45 year man looking to lose weight and acheive a more fit physique to develop a heavy dumbbell press? If no pre existing shoulder conditions exist and he enjoys heavy weights then 100% yes.🧔 . 🔥To conclude, generally speaking some variation of all of these movements will be great for almost anyone. 🔥 . 🕵️‍♂️Yes, exceptions exist to this rule too.🕵️‍♂️ . . . #big5 #bigfive #personaltrainer #yeg
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A friend just asked me for "a trainers opinion on the snake diet"... Honestly i dont even know what it is. It doesnt matter. Why? . Any diet will only be successful if a caloric deficit is succesfully implemented. Whether it be #keto #paleo #atkins #snake #intermittentfasting or any other diet that pops up in the coming years. . Calories are king. As soon as a person reverts to their previous eating habits, (when, not if because very few diets are sustainable long term) they... WILL regain the weight. . It is a flaw in human psychology to search for the path of least resistance in everything including health. . Sorry guys amd gals. There is no fast lane to health and weight loss if you are hoping to keep it off. . Any moron can sell you a fast shred weight loss plan to get you down pounds in weeks. Literally anyone. . It takes a true, honest person to show people the way to a better lifestyle. Learning to implement a healthy diet and SUSTAINABLE exercise plan is what we @maxefficiency.fit do. . Quick fixes, excuses and lies we leave to other "fit pros". . . . #realtalk #maxefficiency #truth
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🔥"Even when winning is illogical, losing is still far from optional"- Clifford Joeseph Harris JR.🔥 . 💥Life is a trip. Problems will always be present in our lives. Always. You need to decide what kind of problems you want to have and how you want to deal with them.💥 . 👌Set goals, smash them, rinse, repeat👌... . . . #goals #accomplishments #getit
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Pull ups! . . . Recently Tony and myself put our training in each others hands. If you are a fit pro and you train yourself, theres a good possibility that you will avoid things you need and do more of what you enjoy or are good at. Tony has been giving me two leg days per week and only one upper body day. ... . . . 1 1/4 reps for these today. Full pull up followed by a quarter rep to be counted as one. Fantastic way to get the lats to do their job as well as the other muscles involved in scapular retraction and depression. . . . Push hard and pull harder everyone! Im rocking 7% kidney function and doing dialysis for 12 hours a week. If i can do it, so can you! . . . #pullups #maxefficiency #backday
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Unbelievable tragedy for this team and everybody Associated to it. Our thoughts and prayers go out to the players, parents, families and anybody associated with this terrible event. . . . So sad when something that brings people together and causes happiness like a sports team is faced with such tragedy.... . . . @maxefficiency.fit, although located in Edmonton, would like to offer two complementary workouts for anyone directly affected by this tragedy. . . . Spread the love. We are all in this together. . . . #humboldt #saskatchewanstrong
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Great one from @cartergood. This one hits home with me. I always find it super challenging to include more fruits and vegetables into my diet. I will be implementing a couple of these strategies myself! . . . #healthyeating #eatwell #livewell

🔥YOU GUYS ASKED AND WE LISTENED!! TWO BOOTCAMPS COMING YOUR WAY!! 🔥 . . . 🔥VERY LIMITED SPOT AVAILABILITY!!🔥... . . . 💪@maxefficiency.fit is proud to announce the launch of our results driven spring #bootcamps.💪 . . . Start dates are as follows: . Evening camp- May 14th@ 5pm repeating weekly. . Morning camp- May 15th@ 6am repeating weekly. . . . 😈All levels welcome and all levels will be challenged. 😈 . . . 🤗Sign up today by dropping a dm, emailing yourmaxefficiency@gmail.com or stopping in today!!🤗 . . . #camp #hiit #movement #maximumefficiency #maxefficiency #trainsmart #trainhard
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You set a good example with your fitness and workout regime, Luke. Good job !!

This guy really knows what he's doing, if your looking to work harder or get instant results call Luke!

Taught me a lot of important fundamentals to the correct way to lift weights .

Luke is excellent!! very patient and knowledgeable. Highly recommended!!

Great guys they know there stuff always get a great workout

Excellent and very knowledagable, they truly care about their clients. Keep it up guys will be sending more people your way!

You set a good example with your fitness and workout regime, Luke. Good job !!

This guy really knows what he's doing, if your looking to work harder or get instant results call Luke!

Taught me a lot of important fundamentals to the correct way to lift weights .

Luke is excellent!! very patient and knowledgeable. Highly recommended!!

Great guys they know there stuff always get a great workout

Excellent and very knowledagable, they truly care about their clients. Keep it up guys will be sending more people your way!