THE CLAM PRETZEL - Used for Hip Strengthening because it uses the motions of abduction and hip extension to activate and condition the Gluteus Minimus, Gluteus Medius, and Tensor Fascia Latae (TFL). This helps with those that are ‘knock kneed’, counteracts the longer periods of sitting with many WFH desk jockeys, and rebalances the overuse issues of Patellofemoral Pain Syndrome (Jumper’s Knee), and Iliotibial (IT) Band Syndrome. Try this exercise 10 times per side, slow and controlled pace, intermittently throughout the day (2x a day - mid-morning/mid-afternoon).

THE SEA TO SKY REACH - This motion functions to mobilize the mid-thoracic spine which helps unload pressure from the lower back (lumbar spine) and the head, neck and upper back (cervical spine). The shifting motion back and forth will encourage systemic circulation, increase spinal/hip workspace, and stimulate the vestibular system (balance and coordination) by engaging the eyes and inner ears. Try this exercise 10 times per side, controlled pace, intermittently throughout the day (2x a day - mid-morning/mid-afternoon). Then switch the stance for another 10 per side.

Salutogenesis is a medical approach focusing on factors that support human health and well-being, rather than on factors that cause disease (pathogenesis). More specifically, the "salutogenic model" is concerned with the relationship between health, stress, and coping. The word "salutogenesis" comes from the Latin salus = health and the Greek genesis = origin. The term was coined by Aaron Antonovsky, a professor of medical sociology. Interestingly, I’ve been unintentionally shifting towards this area of study with my continual growth and bridging of fitness, wellness, and health. I was introduced to Salutogenesis by Graham Barkus, founder of The Human Factor, who worked with the late Sir Ken Robinson, international advisor on education, and am excited to surround myself around this circle of innovators.

To learn more about what my twin brother and I are continuing to create together at BEI VITA, visit our growing Instagram account @bei.well for a refreshing tone to the revolution of corporate wellness. We’re here to steward a connection culture within your organization, and help form a community that truly cares about its people, processes, and purpose.

1. You WANT to workout and still feel good when you’re done.
2. You NOTICE the subtleties, the growth opportunities, the things that others don’t.
3. You ACCEPT the losses and see them as learnings. “Okay life, that was a curveball, you got me, now throw me another one”
4. You THINK about it consistently and routinely (not obsessively and consumingly). You plan it, respect it, and not make your life but an important part of your life.
5. You LOVE thyself. Your self-talk is constructive. You look in the mirror and smile. You like spending time, energy, resources on yourself and sometimes by yourself.
6. You BELIEVE in what you’re doing. It makes you curious and want to learn more.
7. You BUILD relationships at your movement/gym space because you’re flourishing. You’re giving out awesome vibes that people want to be around.
8. You GAIN more than goals (muscle bulking, weight loss, leaning out, higher sets/reps/load). You gain culture, community, creativity, thirst for challenge, hunger for more goals.
9. You SEE results. Seeing is believing. Seeing beyond the surface. Seeing differently. Seeing change. Seeing growth. Seeing more clearly. Seeing yourself as a constant work in progress that results from the things in and out of your control, for better or for worse.
10. You GIVE back. Sharing is caring. Mentorship is leadership. Support and holding space is savage.

For more good stuff like this, visit my Instagram account @julianho.ca

We’ve all been Hangry before (Hungry and Angry), and have felt the wrath of someone who has. Not pleasant. In order for our Mammalian brain to function with creativity, camaraderie, and connection, it requires our Reptilian brain to be satisfied, satiated, and safe. Before you make an impulsive, or potentially destructive decision, use the HALT acronym by asking yourself, “Am I…”
Hungry?
Angry?
Lonely?
Tired?
Once you identify the above, mitigate them with food, water, movement, quality time with quality company, and the best medicine of sleep, you’ll start winning at life without even trying.

Mind-traps - irrational thought patterns that blind you to the truth, causing you to make errors in judgment. As we shift seasons and accept changes in our everyday that are out of our control, we are bound to encounter obstacles. To be prepared, here are 3 common traps you may experience yourself or notice in others around you. Comprehension is one of the first steps to curbing overwhelm, anxiety, and downward spiraling, so let’s be mindful of the following:

1.  All-or-none thinking: categorize life into the extremes of black and white and blind yourself to the shades of gray, where truth usually lies.
   Takeaway: Listen for yourself using words like always, all, everybody, either-or, nobody, never, or none. Let that be a cue that the all-or-none thinking has trapped you.
   

2. Mind Reading: You convince yourself you know what others are thinking and feeling. You connect the dots about a situation based on your beliefs, not the facts. When you automatically accept your thoughts as truth, instead of questioning or checking them out, you’ve sold yourself a bill of goods.
   Takeaway: Remind yourself that your assumptions are not the truth. You can check out the facts before making conclusions to save yourself a lot of unnecessary worry and stress.

3. Catastrophic forecasting: You forecast the worst possible outcome of a situation without evidence. When facts contradict your negative belief,
   you continue to predict things will turn out badly.
   Takeaway: When you catch yourself worrying over something that hasn’t happened, identify your negative prediction. Then ask yourself, “Where’s the evidence for this conclusion?”

As an avid Institute of Motion coach, student, and practitioner, it’s important to me that my clientele and peers to understand the sources of my teachings. Here is one example of my methodology when programming movement classes, prescribing exercises, and informing decisions on performance strategies. The 4Q model aids in categorizing exercises and implementing the FITT (Frequency, Intensity, Time, Type) principle of workout design. To be able to better categorize, you are then able to better design around fitness goals, wellness practices, and health concerns/considerations.

Typically, people organize their workout sessions with:
- Strength Gain - Day 1 Chest and Triceps, Day 2 Back and Biceps, Day 3 Legs, Day 4 Cardio, Day 5 Chest, Day 6 Abs, Day 7 Rest. Or
- Conditioning - Day 1-3-5 Glutes and Spin, Day 4-6 Yoga and Pilates, Day 7 Rest.

Using 4Q, depending on your goals, you can rotate between the Quadrants:
- Strength Gain & Productivity - Day 1/3 LLT, Day 2/4 UMT, Day 5 LMT, Day 6 ULT, Day 7 Rest
- Overall Optimization with Skill Building - Day 1/3/5 LLT + UMT, Day 2/4/6 LMT + ULT, Day 7 Rest
- These quadrants are inclusive of all Physical Activities (like sports, movement disciplines like Yoga, and Martial Arts), and help categorize them on a continuum so that you can better navigate your relationship with Movement and Health.

Yes, it’s a completely different way of looking at fitness/wellness. So for more, information, feel free to reach out to book in a consultation.

HIP HOP + HOUSE VIBES - Click here for the link to this Spotify Pump Up Playlist
They make me want to rhythm ride on a spin bike, party like everyone’s watching, and bring out my best, bad ass, and most effective energy. Surprisingly, there’s no Drake or Bieber on this one!

1. October Special - ‘Project Vitality’ - $199 Package
Welcome to Project Vitality, a month-long collaborative pilot project brought to you by modern health practitioners from downtown Toronto. Project Vitality is all about using movement and mindset coaching, and evidence-based wellbeing research to bring forward effective energy into all aspects of one’s life. The collaborative effort is a chance for practitioners to co-create unique teaching experiences for clientele and patients, and also spend quality time growing better together. We aim to bridge the gap between Fitness, Wellness, and Health.

I will be building off of my September offering of Virtual Personal Coaching and Outdoor Group Training Classes, by adding access to a newly formed peer group of select practitioners that I trust and admire. October will be all about COLLABORATION.

This pilot project is an opportunity for me to continue exploring the month pass membership model, as a means to provide variations of my teachings and programming, while collaborating with incredible practitioners/ coaches. Since April, I’ve been experimenting with different types of online/offline services, and now is the time to trial yet another novel approach.

The pass includes:

• 12 Outdoor Fitness Classes (4x @Allan Gardens Tues 6pm, 4x @Riverdale Wed 6pm, 4x @Regent Sat 11am).

• 1 Virtual Personal Training Session with Julian

• 1 Virtual Program Building Session (+Takeaway Program) with Julian

• 4 Virtual Workshops (on Instagram Live - Schedule TBA):

  • Self-Care/ Injury Prevention with Cary Chittley

  • Mind and Mood Nutritional Coaching with Julia Simone

  • Personal Growth and Empowerment with Nicole Divell

  • Positive Mindset, Resilience, Behavioural Coaching with me, Julian Ho

• Special Rates for 1 on 1 sessions with Cary, Julia, and Nicole. (Rates will vary based on practitioner, duration, and type of engagement).

The pass is a flat rate, no credits or rescheduling for missed classes, but classes can be given to guests if class pass holder cannot attend. A retail value of over $399.

2. 3 New Outdoor Group Classes (COVID Conscious)

OUTDOOR HIIT @ ALLAN GARDENS PLAYGROUND - TUESDAYS 6-7pm
Small group training allows me to provide more individualized attention, create more group camaraderie, and program with consistency and specificity. I’ve had to change the location from Ryerson to Allan Gardens due to unforeseen circumstances, but nevertheless, it doesn’t change the programming whatsoever. The class is metabolic conditioning focused, meaning it has a higher emphasis on higher intensity cardio conditioning. Highlights include Bootcamp tone, Animal Flow, Banded Strength training, and grounding Yoga Mobility in a natural setting. Check out the calendar at www.julianho.ca/services to register.

MOVEMENT LAB @ RIVERDALE PARK **EAST TRACK - WEDNESDAYS 6-7PM
Join myself and co-coach Nicole Divell for an exploration of the integration of movement, mindset, and music. We invite you to a new co-created self-development based experience that will actively connect the mind and body. A timely workshop/workout for these pandemic times. Highlights include curated music (bring your earbuds!), rhythmic movement, breathwork, track work, and facilitated community time. Check out the calendar at www.julianho.ca/services to register.

ATHLETIC LAB @ REGENT PARK ATHLETIC GROUNDS - SATURDAYS 11am-12pm
Join myself and co-coach Julia Simone for an exploration of athletic development. You don’t need to be an athlete to be a part of this weekly session, you just need to call upon that inner athlete within and simply show up. This Saturday class is focused on developing fundamental athletic skills such as SAQ (speed, agility, quickness), BCT (balance, coordination, timing), and PST (power, strength, tension). Highlights include Athletic Mobility, Track work, Cone Agility, Banded and Weight-Loaded Strength-Endurance training. Check out the calendar at www.julianho.ca/services to register.

3. Program Consultation

30 minute Virtual Programming sessions for Fitness/ Wellness productivity - ‘Marie Kondo’-ing the shit out of your weekly routine. Here’s what to expect:
A) Goals Assessment, B) Detractors/Promoters/Contributors, C) Diagnosis, D) Prescription

4. Virtual Personal Training

Convenient. Efficient. Don’t think, just do. 55 minute Zoom sessions. Here’s what to expect:
A) Survey Setup, B) History Screening, C) Goals/Needs Assessment, D) Program Mapping, E) Conduct Sessions

5. IRL Personal Training

Private. Tailored. My 100% Undivided Attention. 60 minute in-person sessions. (Park and/or my Condo).