Vlogs
Keep up your strength during the summer!
Activities like swimming, hiking, tennis and golf are some awesome ways to keep active during the summer months, but they do not replace the benefits of resistance or strength training.
Fit Tip Friday: Exercise & Immunity
Immune health and the primary factors that limit or delay the aging of your immune system.
3 Key Components To A Great Workout
3 key variables in designing a strength training program.
Exercise VS Activity
Importances and differences between exercise and activity and how they compliment each other.
Does Lifting Weights Slowly Matter?
This video discusses the 2 primary reasons for lifting weights slowly and why it maters.
Exercise & Immunity
Immune health and how regular exercise can help.
How To Set Up Your Camera For A Virtual Workout
Place your camera on a flat, stable surface about 10 feet away from where you will be exercising. If you have a tripod for your phone or tablet that would be ideal, but not necessary. Make sure it is in a well-lit area. Flip the orientation of your camera around so that you can see yourself on the screen, this makes it easier for you to stay in frame when you are exercising.
Fat Loss – The Role Exercise Plays
Is it just burning calories? Not exactly…
Frequency Of Training
Exercise is good! More is not necessarily better. We benefit from our workouts when we rest. The harder we train, the more days of recovery we require to maximize effectiveness.
Strength Training To Keep Active
Staying active alone is not enough. Strength training ensures we sustain our lean tissues and keep our ability to stay active as we age.
Do We Shrink As We Age?
I describe Sarcopenia, what it means, and make recommendations on what to do about it. No one is immune to its effects, but we all have the capacity to do something about it.
How is your ‘sticktoitness’?
I’d like to preface this video on consistency by first stating that it is absolutely crucial that you dedicate some time to consider WHY exercise is important to you.
Why OneUp Fitness?
The story of my becoming a fitness professional and what intrigued me about the style of exercise at OneUp fitness.
Home Exercise Demonstrations, Fit Tips & Testimonials
The videos below are a mix of home exercises demonstrations that you can perform with resistance bands, bodyweight, and free weights. The demonstrations are performed by the owner and head trainer Matt who has a degree in Kinesiology, is certified in high-intensity resistance training, and has over 15 years of experience as a personal trainer.
These home exercise demonstrations are meant to be a solution for those who prefer to workout at home and for those who have decided that our Virtual Training service is not for them. They can be very beneficial for improving mobility, strength, and endurance with some practice and if the exercises are performed with a high level of intensity. However, the experience that our clients have in our studios working one to one with an expert trainer on our innovative equipment is second to none.
If you are just starting an exercise routine it is recommended to book a complimentary fitness consultation with one of our expert trainers first. You can request your first consultation here —> Fitness Consultation
If you have any questions about these video demonstrations or you would like to request that we record a video of something that you don’t see here, please reach out to us at [email protected] and we will take your request into consideration.
We also encourage you to subscribe to our Youtube channel ; Facebook ; and Instagram pages to stay updated with new content that we may post.”
Home Exercises
Full Body Workout
In this video Matt demonstrates a full body workout training each exercise to muscular failure.The benefit of this approach is a high quality stimulus to the working muscles that will contribute to enhancing strength, endurance, muscular development, cardiovascular / aerobic conditioning, and overall fitness.
Seated Shoulder Press w. Bands
Muscle Groups worked:
Deltoids (shoulders)
Triceps (back of arms)
Upper Trapezius (neck muscles)
Upper Pectoralis (upper chest)
AB Crunch w. Bands
Ab workout at home targeting muscle groups:
Abdominals
Obliques (side of abdominals)
Hip Flexors
Pull Down w. Bands
Pull downs with bands targeting these muscle groups:
Latissumus Dorsi (AKA ‘the lats’ – big, V-shaped muscles in back)
Rear Deltoids (back of the shoulders)
Trapezius (AKA ‘the traps’ – Diamond-shaped muscle in middle to upper back)
Biceps
Gripping muscles
Rear Flye & Row w. Bands
Rear flye targeting these muscle groups:
Rear Deltoids (back of the shoulders)
Trapezius (upper back muscles)
Biceps
Gripping muscles
Leg Extension w. Bands
Leg extension with elastic bands targeting these muscle groups:
Quadraceps (top of the thighs)
Great exercise for knee strength and stabilization
Hip Extension w. Bands
Hip extension exercise targeting these muscle groups:
Glutes (buttocks)
Hamstrings (back of thigh)
Pullover w. Bands
Pullover resistance band targets these Muscle Groups:
Latissimus Dorsi (AKA “lats” – big, V-shaped back muscles)
Rear Deltoids (back of shoulders)
Triceps (to a smaller extent)
Bicep Curl w. Bands
Resistance band arm workout targeting these muscle groups: I’ll let you guess 🙂
Chest Flye & Chest Press
Chest workout with bands targeting these muscle groups:
Pectoralis Major and minor (Chest muscles)
Anterior and medial deltoids (front and middle shoulders)
Triceps (back of arms)
Deadlift w. Bands
Resistance band deadlift targeting muscle groups:
Erector Spinae (Lower back muscles)
Glutes (buttocks)
Hamstrings (back of thigh)
Hip Flexion w. Bands
Target Muscle Groups:
Hip Flexors (front of hips)
Hip ABduction w. Bands
Gluteus medius & minimus (deeper buttocks / hips muscles)
Lateral Quads (outside of thighs)
Hamstring Curl w. Bands
Target Muscle Groups:
Hamstrings (back of thigh)
Full Body Squat w. Bands
Full body squat with bands targeting these muscle groups:
Glutes (buttocks)
Quads and Hamstrings (thighs)
Hip Flexors & Extensors
Calves (to a lesser extent)
Torso muscles (secondary – as stabilizers)
Hip ADDuction w. Bands
Hip adductor exercises targeting these muscle groups:
Hip Adductors (inner thigh/groin)
Fit Tips
Best Chest Workout In Less Than 2 Minutes
One of our clients, Susan, performing a chest press exercise on the ‘ARX fit OMNI’.
Grip Strengthening Exercises
Exercises to strengthen your grip for spring or any yard work.
Split Squat
Work out your legs and glutes with split squats
Heel Raise Calf Exercise
Calf exercises, heel raises, and getting in shape for spring.
Home Exercises Part 2
With the current climate of social distancing, this video will guide you on how to get a good workout at home with little to no equipment with our OneUp Fitness trainer and owner Matt Mombourquette.
Dumbbell Deadlift Voiceover Instruction
Here we will guide you through proper form when doing dumbbell deadlifts.
Hip Thrust
Strengthen your core with hip thrusts
Testimonials
Train your lower back!
This video highlights our lower back machine which helps to strengthen the muscles of the spine to help chronic back pain, prevent injuries, build bone density, improve spinal mobility, etc.
Train Your Neck!
This video highlights the Nautilus “4 way machine” which helps to strengthen the muscles of the spine, specifically around the neck.
Strength & Independence
Jennifer describes her experience after only 5 sessions at OneUp Fitness
Working Out In Your 70’s
One of our long-time clients, Faisal, talks about his experience training with us here at OneUp Halifax.
Strength Training In Your 50’s
Change the way you feel about aging, visit OneUp Fitness and connect with one of our personal trainers. The physical, cognitive, and emotional benefits of building strength are the keys to health & happiness as you age.
Strength Training For Young Athletes
Physical performance is hinged on strength. The stronger our muscles are, the more we can do and the longer we can do it, plain and simple.
Stronger In Your 60’s Than You Were In Your 50’s
This program is perfectly suited for women over 45. Strength training is essential for keeping strong muscles and bones. Exercise must be challenging in order to be effective and it must be safe in order to be sustainable. That is the difference OneUp Fitness offers.
