Kieryn Marcellus Fitness and Performance

Kieryn Marcellus Fitness and Performance Bachelor of Science, Kinesiology from the University of Lethbridge. CSEP-CPT and previous Strength and Conditioning Intern with the National Men's Rugby 7s

Been busy with this munchkin and breathing drills.
07/17/2024

Been busy with this munchkin and breathing drills.

Maybe you shouldn't press overhead.⁠⁠If you're constantly finding yourself with back and neck pain from overhead pressin...
07/28/2023

Maybe you shouldn't press overhead.⁠
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If you're constantly finding yourself with back and neck pain from overhead pressing, chances are you're compensating for range of motion you don't have.⁠
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Fear not, for those in search of boulders capped so nicely on your shoulders.⁠
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Landmine pressing allows you to access the range of motion you have available to you in such away to train the same muscles without compensating at your low back and neck.⁠
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What you know of mobility is wrong.⁠⁠If the goal of mobility work is to improve ranges of motion, then the vast majority...
07/25/2023

What you know of mobility is wrong.⁠
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If the goal of mobility work is to improve ranges of motion, then the vast majority of information you see here on social media is missing one key thing: the difference between flexibility and mobility.⁠
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Flexibility is the ability for an individual muscle to stretch towards its maximum length. You'll achieve this by working on stretching the muscle for longer than 2 minutes (yes, you read that right).⁠
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Mobility relates to the availability of space in a joint for an adjacent bone to move. If you're looking to improve this, you need to work on improving the position of a particular joint in order to allow the maximum space.⁠
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For example, lets look at scratching your back.⁠
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If you need to arch your back in order to reach around, no amount of stretching your shoulder will help to improve your range of motion. ⁠
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Instead, you need to create a better surface for your shoulderblade to move on (ie, get the ribcage moving).⁠
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The kettlebell armbar, pictured above, is a great exercise to bias lateral and anterior expansion of the ribcage on one side.⁠
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"You might need to find a new career,"⁠⁠The physiatrist explained to Jennifer, before offering her an experimental surge...
07/21/2023

"You might need to find a new career,"⁠
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The physiatrist explained to Jennifer, before offering her an experimental surgery for her elbow tendinosis.⁠
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Jennifer has spent her entire career typing away on keyboards. She has a Masters in Economics. If she can't work in an office, what the hell is she supposed to do?⁠
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She was resistant to typical models of treatment for elbow tendinosis, so his prognosis made sense....⁠
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But he vastly underestimated the power of a coach with thoughtful interpretation of modern research, an understanding of abnormal osteokinematics and the experience to create a training program to work around injuries while addressing them.⁠
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Oh, and a hell of a lot of spite.⁠
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So we implemented a new plan:⁠
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Ignore the elbows and wrists, in favour of giving her an upper back stronger than the man of steel and shoulders more supple than Kelly Starrett's pet leopard.⁠
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It took months of tinkering, refining, and hard work on her part to improve her symptoms.⁠
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When the dust settled, symptoms withdrew. ⁠
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At the onset, she couldn't catch an empty coffee cup without pain in her elbow, nor hold a 15lbs dumbbell.⁠
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Most recently? She deadlifted 220 for 3 sets of 3.⁠
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I'm proud of the progress Jennifer has made in her training and I'm grateful for the trust she's given me.⁠
⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⎺⁠
If you made it this far, thank you for reading my story. If you or anyone you know is struggling with an injury, I hope you consider reaching out to me on my website or e-mailing me at [email protected]⁠
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“Why didn’t I lose weight this week?”“Why can’t I add 10lbs to my bench?“Would it help to do more assisted pull-ups?”Tra...
11/04/2022

“Why didn’t I lose weight this week?”

“Why can’t I add 10lbs to my bench?

“Would it help to do more assisted pull-ups?”

Tracking your progress is an amazing tool to help you review what’s been working, but it’s real easy to get lost in the sauce.

If you’re constantly in a rut because you’re not progressing towards your goal, zoom out and celebrate how far you’ve come.

If the scale doesn’t show the change you want to see, you don’t need to change anything. Reassess what you’re doing, and refine what’s been working.

If you can’t add more weight to the bar, do more reps, more sets or add a pause to the bottom. You’ll still get stronger this way.

If you’re no closer to your first pull-up, take a video of your attempt. Wherever you stick, hold just below that position for 10-30s.

Consistency is key.

Keep up the good work.

11/03/2022

Simple Quad Pump — Goblet Squat Edition.

demonstrates one of his favourite finishers to date — the heels elevated, constant tension, goblet squat.

All you need:

1️⃣ Elevate your heels on a 15 - 30 degree incline (I recommend the wedgeboard)
2️⃣ Drop down to the bottom of your squat
3️⃣ Come up 3/4 of the way, before going back down
4️⃣ Repeat for 60s. No breaks, no stoppages.

Sauce me a follow if you want to see more easy to set up, awful to execute, burnouts like this!

#780

11/01/2022

Hand supported squats are good for helping you find the best position for your squat.

All you have to do is grab onto an something sturdy, drop into the bottom of your squat. Once there, move your feet around and play around with where you put your weight.

Once you’ve found a position you feel comfortable with… let go of the thing, and stand up!

Do a few more reps trying to find the same position on the way down.

Final step: add load. A ton of it.

#780

When coaching, its all about the angle.⁠⁠⁠ #780
07/01/2022

When coaching, its all about the angle.⁠
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#780

Piggybacking off a post made earlier today:⁠⁠I learned a lot about during my time with , and the importance of having ...
01/25/2022

Piggybacking off a post made earlier today:⁠
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I learned a lot about during my time with , and the importance of having rigorous testing available for those who need it (drug-tested athletes).⁠
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Fun fact: a 2004 study by Hans Geyer in Germany found that of the 634 supplements tested, 14.8% were found to be contaminated with doping substances.⁠
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Studies done by Informed Choice themselves have found that 1 in 10 supplements may contain banned substances.⁠
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Nowadays, being a meathead working with general population folks, I personally believe that informed choice supplements are superior for the simple fact that it adds some comfort to know that a particular product has had its manufacturing, ingredients and supply chain certified to reduce contamination.⁠
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In my eyes, if these products pass checks for cross-contamination of banned substances, then they likely have reduced cross-contaminations from other unsafe substances (arsenic, lead, mercury, etc.).

01/08/2022

Thankfully, y'all don't have to put up with two of me⁠
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shout out to for making them shoulderblades go from Wu-Tang to woo-yaaaah⁠
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#780

I don't know who you are. I don't know what you train for. If you are looking for quick fixes, I can tell you that I am ...
01/03/2022

I don't know who you are.

I don't know what you train for.

If you are looking for quick fixes, I can tell you that I am no shill.
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What I have are a very particular set of skills; skills I have acquired over a very long career. Skills that make me a blessing for people like you. ⁠
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If you don't inquire about training with me now:

I will not look for you, I will not pursue you. That'll be the end of it.

But if you do, I will make you stronger, move better and look damn good naked.⁠
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Link is in my bio!⁠

#780 #780

Address

13457 149 Street NW
Edmonton, AB
T5A5J6

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