Adam Colorado sets Deadlift record @ 590

Hi All,

Another random posting.  Former Renegade Adam Colorado came back for a visit today and ripped 590 pounds off the floor to set a new gym record for the trap bar dead lift!!!

The class was cheering in the background to get him pumped!!

Adam was in the first ever Power Fit Class at GR back in 2003-2004.  He was in grade 10 at the time.


Coach G

Jamie Oliver @ TED 2010

Hi  Everyone!!

I just finished watching this clip from Jamie Oliver.  It is 20 minutes long and very worth watching. It is a simple and powerful message talking about the food that we eat and how it affects our lives in all that we do.

I thank Nate Green for posting this on Facebook today!!!


Coach G

The Results are in – Built like a Badass

Hi All,

This program is the most fun I have had training in 25 years of lifting!!!  I would also like to thank Chris Lakoseljac who worked with me through the entire 12 weeks.  He was an awesome training partner who encouraged and supported me throughout the journey!!

Today, I finished Week 12 of DeFranco’s Built Like a Badass Program.  First, I have to say that I am a bit sad that it is over.  It was always fun to see what new ideas Joe, Jeff and John had dreamed up for the week.

I also have to tell you I was shocked at my gains!!!  The number of chin ups I did today used to be a dream.  Now it is a reality!!

Here are the numbers:

Deadlift  up 10 pounds.

Bench Press up 5 pounds

Chin Ups went from a max of 20 up to 31

Push Ups went from a max of  60 to 84

The Finishing exercises that they put in at the end of each day really get you in amazing shape!!! Each workout challenges you physically and mentally!!

I have shovelled the driveway a few times in the last several weeks and I am barely breathing when I am finished compared to other winters when I would be more out of breath from the work.

If you are looking for something to crank up your training look no further, DeFranco’s has the answer!!!

Have a great weekend!!!!!!!

Coach G


Genetically Modified Foods – What you would probably want to know.

Hi All,

In the last couple of weeks I have found some amazing information on the Genetically Modified Foods that are in our diets.

These crops and products derived from these crops are banned in the EU and the UK. They call them Frankenfoods across the pond.

In North America, these foods do not require specific labelling.  The main crops are Soy, Corn and Canola.  86% of the Soy planted in 2004 in the US was GM.

These crops were banned in Europe because enough people were educated about lack of testing that has been done with these foods.

I thought a good way to get more people aware of this would be to share this in my Blog.

Jeffery Smith is the author of the books “Seeds of Deception” and “Genetic Roulette”.

Here is a link to his web site.  He has some great audio and video clips on this site.

When my people ask me how they can make a difference I remind them that they vote with their wallets almost every day so I encourage my friends to make informed choices.  Also, passing along the information here so that others can make more informed choices as well is another great way to make a difference.

Have a great week,


Coach G

PS  As I transfer this over to my new site (Feb 23,2014) the more I read about these foods the more I do my best to eat natural foods.  There are many autoimmune diseases that are on the rise and I feel it is the food that is compromising people’s health.  These foods are not tested and they are making people sick.  Take back your health and find our where your food comes from.  As Hippocrates said, let your food be your medicine.

High Fructose Corn Syrup

Hi All,

Happy New Year everyone!!!  My latest readings in the fitness world have taken me into the area of nutrition.

I heard a great quote from someone last week.  I do not know the source.

“Look after your body it is the only place you have to live!!!”

Mercola’s article gives a great deal of insight into what has happened to the North American Diet with HFCS as the #1 source of calories for so many people.

If you consume HFCS you will store more fat than if you ingest the same amount of calories from glucose.   I found this hard to believe. His explanation is that all Fructose has to be metabolized by the liver where as glucose can be metabolized in so many other parts of the body as well as the liver.

Use the link below to find out more.

Mercola Article


Coach G

TRX – Must have purchase for 2010


Hi All,

I had an awesome lunch today with 2 great friends and we were chatting about many different things.  Just as we were about to go our separate ways in the parking lot the topic of fitness equipment came up and I mentioned to them that a TRX is probably the most versatile piece of fitness equipment available on the market.

Since both of them are active and they had not heard about the TRX trainer I thought I would share it with you.  It is great for any fitness level and you can follow progressions with it very easily to meet your strength gains!!!

If you travel a lot,   the TRX is for you because it takes up less space than a pair of running shoes in your suitcase.

Go to  this clip from the company and check out some of the amazing things you can do with the TRX.  AWESOME!!!

Enjoy the journey!!!

Coach G

Blog of a Badass!!!

Hi All,

Just finished the 4th leg day of the program and it rocked!!!  I ran my best mile yet with a time of 6:08.  I was very pleased with that time as I was hoping to beat my previous best of 6:17.  The weather co-operated and I was able to crank out some very consistent splits on my way to my time.

What makes me even happier is that it was the heaviest lifting day yet before I had to run my mile.  The endorphin buzz that I get from running the mile is like nothing I have experienced in sport in the 35 years I have played different things!!!

Next week’s leg day is supposed to be an easy day and I will follow the lifting portion.  I still think that I want to run the mile again at the end of the lifting to see if I can break 6 minutes.  I have no idea how those guys run under 4 min!!!!  I am fried when I am finished!!!

I am still looking forward to the workouts ahead!!

This is so awesome!!!

Be Well!!

Coach G

P.S  Endorphins lasted 8 hours today after the run.

P.P.S.  A friend of mine who is doing the program with me, had a great line today, as we were jogging to the track to run the mile…”Is it normal for you not to be able to feel your legs while you are running?”.   I howled!!!!

DeFranco’s Program Rocks!!! & a great training product

Hi All,

Three weeks into Joe DeFranco’s new program titled “Built Like a Badass” and I am almost beyond words to describe what it has been like.  The training is like nothing I have ever combined in 30 years!!!  The set and rep combinations are crazy and challenging.  It is the most excited that I have ever been to train!!!  I am actually looking forward to running a mile after I have already lifted legs.  I get to do this on Wednesday of this week!!!  If you are looking for something new in the gym and you are interested in a great challenge  pick up Joe’s e-book!!!

Here is a great gift idea for the fitness enthusiast.  The TRX trainer. This trainer is the most versatile piece of equipment that I have ever used or owned.  After a pair of running shoes this would be second on my list!!! We just ordered 15 of these for the school at which I teach.

I love sharing the different discoveries that I have made in the fitness realm and I hope that you enjoy reading about them. In the new year I will be venturing into more training ideas and tips.  Until then!!

Be Well!!