 Anthony Janicas - Strength and Conditioning Coach
Hons. B. Kin, McMaster University, CSCS, PTS
Certified Strength & Conditioning Specialist
Anthony has been a Strength & Conditioning Coach and an elite level athlete for a number of years. He completed his undergraduate degree at McMaster's prestigious Kinesiology program.
During this time, he excelled while playing for the McMaster Marauders Baseball Team while also working as an Assistant Strength & Conditioning Coach for the Marauders Football Team. In his final year as an undergraduate, he served as the Head Strength & Conditioning Coach for the Marauders Wrestling Team.
During 2008, Anthony worked at a Sport Conditioning Facility in Barrie, Ontario, where he worked as a Strength & Conditioning Coach for various soccer and hockey teams, most prominently the Barrie Colts (OHL), in addition to various elite athletes in figure skating, track and field, golf, soccer and football. His passion for Strength & Conditioning, tremendous knowledge and experience, and meticulous program design are an invaluable asset to any team (or athletes) looking to separate themselves from their competition and take their game to the next level.
SPORTS PLAYED: baseball, hockey, wrestling, badminton, soccer
SPORTS COACHED: hockey, baseball, soccer, basketball, wrestling, track & field, figure skating, football, lacrosse
 I have always loved playing sports and I have always been a competitor. As a football, basketball, volleyball player, I know how crucial vertical jumping ability is. I felt like I had hit a plateau in my workouts and training routines and I just could not get my vertical jump any higher.
I tried workouts from magazines, dozens of websites, jumping shoes and weights and even asked trainers in my gym. In about a year, I could only get about 1 inch added to my vertical.
Then I found a program that was remarkably different from the ones I had tried or read about before. Ori’s vertical jumping program combines unique exercises and workouts that were continually challenging me and helping me improve. I added 8 inches to my vertical in about half the time it took me to add one inch using other workouts. Not only did my vertical increase, but also, my abilities in basketball, volleyball and football dramatically improved.
Ori helped me reach the next level towards becoming a superior athlete. I always thought that my height and size would limit me in sports that are dominated by giants. I can honestly say that adding height to my vertical has helped level the playing field. I am confident and in great shape and I had so much fun doing it!
I would recommend Ori and his program to anyone who wants to see improvement in their vertical, strength, agility, flexibility, speed, and overall confidence.
Colin Oczkowski
 Be Good to Your Heart
Yoga is an important component of the Dr. Dean Ornish Program, internationally noted for successfully treating heart disease by showing patients how to make critical lifestyle changes through exercise, low-fat vegetarian diet, stress management and emotional support.
“Yoga is a huge tool in the fight to prevent, stop or reverse the heart disease patterns we are seeing,” says Vicki Lindberg, yoga instructor and coordinator with the Dr. Dean Ornish Program for Reversing Heart Disease at Alegant Health, Bergan Mercy Medical Center in Omaha. The Ornish program uses Hatha yoga, which involves specialized breathing and a series of poses — in combination with complementary techniques — meditation and visualization, for example — to help lower pulse rate, cholesterol level and blood pressure, improve respiration, endocrine function and circulation, normalize weight, enhance flexibility, and impart deep relaxation. Yoga, like resistance training, increases muscularity, but without making excessive demands on the body.
“We use gentle yoga during the first half of the program and gradually bring in more challenging poses, but never anything the participants can’t easily breathe through,” says Lindberg, a registered nurse who also uses yoga for pulmonary patients.
She suggests one hour of yoga a day to achieve best curative and preventive results. “Sixty minutes of gentle yoga and the body feels as if it’s just had three or four hours of rest,” she says. Research suggests yoga elevates serotonin levels, leading to a greater sense of serenity and well being, which is critical to controlling dangerous stress levels. “Heart disease is progressive,” says Lindberg. “Despite all the treatments we have, all the modern technology, why is heart disease still the number one killer of Americans? Because they’re not making the lifestyle changes they need to once they’ve had the procedures. One of the changes is controlling the stress in their lives…once they’re in the program they learn to identify stress and how to handle it.”
Even when adapted to accommodate the special needs of heart patients, yoga appears to directly affect internal organs and their efficient operation. Specific poses effectively reroute blood to the heart, while traditional yogic breathing exercises have a calming effect on the agitated heart muscle.
Take A Deep Breath:
“I stress the importance of learning different breathing techniques — the three-part breath and alternate nostril breathing — so important for the mind, body, breath connection,” says Lindberg. Alternate nostril breathing is an excellent daily exercise for lowering blood pressure, relieving insomnia and alleviating anxiety: Choose a quiet spot, sit erect and breathe deeply through your nose.Using your right thumb, press on your right nostril; exhale through your left nostril. Then inhale slowly, breathing deep into your stomach and chest.Don’t strain. Breathe gently and smoothly. Repeat using the other nostril.Try to make exhalation twice as long as inhalation i.e., breathe in for five, breathe out for tenFinish by deep breathing through both nostrils.Do two rounds, once or twice a day. Increase gradually over period of weeks.<
“The cardiac patients who take advantage of the yoga class offered through regular rehab feel it’s been a lifesaver,” Lindberg reports.
You can find three yoga classes per week at Phoenix Fitness Hamilton for only $21 bi-weekly
 At Phoenix Fitness Hamilton we know that there is no shortage of fitness options for you to choose from. That's why the winds of change are constantly blowing through Phoenix. We want to continue to provide you, our fitness member with a modern, up to date and high energy fitness environment.
You may have noticed the new paint job, you may have noticed the added cardio equipment, you may have noticed some of the new space created for more functional training and you may have even noticed the added fitness classes.
But, there are more changes coming. Keep a look out for some more improvements in the very near future.
 Check out the video below of Phoenix Fitness Hamilton personal trainer Simon Marini in his spare time away from the club
When it comes to choosing a fitness club, some people pick the one that is least expensive or closest to where they live or work(both very important). But to get the most for your money and workout, there are many other considerations to make before signing on the dotted line and joining a fitness club.
If you're a woman and feel uncomfortable working out with men, you might consider an all-female facility or at the very least a fitness club with a women's fitness area. Added benefits of all-female health clubs include flexible hours, child care facilities and equipment designed especially for women.
If you simply want to join a fitness class, lift some weights, stair step or use stationary bikes, don't join a fitness club that also offers tennis courts, basketball courts, racquetball courts and a swimming pool. It will be a waste of your money if you don't plan to take advantage of these other services.
Decide where you would feel more comfortable--in a large fitness class where you can easily blend into the crowd, or in a small one where you can get feedback and helpful advice. Also, decide what type of instructor you prefer--upbeat, instructional and nurturing, or the drill sergeant type.
Once you've narrowed down your options, consider fitness club hours and their proximity to your home and office. Check with your local consumer affairs office or Better Business Bureau to see whether any complaints have been made against the clubs. If there are more than 10 for any club, be wary.
Next, take a tour of the potential fitness clubs. If you know when you'll be working out, ask for a tour at that time so you can see if it's crowded. Look around carefully and talk to members. Are they satisfied? Is the equipment clean and in good working order? Is there adequate air conditioning? Are the locker rooms and shower areas clean and secure? Are the rooms well-lit? Also, check to see if instructors are certified by a nationally recognized fitness organization such as the American Council on Exercise(ACE), CanFit Pro or Canadian Personal Trainers Network (CPTN).
Instructors should be punctual and prepared. Fitness Classes should have a definite format such as a 10-minute warm-up, at least a 20-minute cardiovascular workout with abdominal work, and a 10-minute cool-down. Everyone should have adequate floor space. Students should be periodically asked to check their heart rate and evaluate their level of exertion. Take note whether the instructor makes him or herself available after class to answer questions.
All personal trainers and other personn should be trained in CPR, and at least one person on a shift should be certified in first aid. The club should offer baseline fitness testing to aid in creating an exercise program right for you. All members should be offered an orientation that teaches them how to work out safely. You should also be required to complete a health history form that includes past injuries and present medical status.
Find out if the fitness club belongs to a member organization such as the International Health, Racquet and Sportsclub Association (IHRSA), which has more than 1,300 members around the country. Member clubs must abide by a code of conduct and membership pledge. For example, they cannot sell pre-paid lifetime memberships or use deceptive, high-pressure sales tactics.
Be wary of gimmicks and low price offers--signs the club is in desperate need of fast cash. Avoid the hard sell such as a one-day only discount. Insist on a one- or two-week trial membership before committing, or one-week grace period during which you can change your mind.
Examine any agreement carefully before signing. If the fitness club is part of a chain, find out if you're entitled to use other branches. Make sure all agreements are in writing. Sign up for one year only, not several. Even better, ask if the club has a month to month option.Many clubs go out of business, so a short-term contract is safer. If possible, have the club bill you monthly.
Finding the right fitness club isn't hard, it just takes a little time and soul-searching to determine what's right for you. Once you know what you want, it's only a matter of time before you find the club that fits.
|
RSS Feed