Kirill Vaks

Sports Performance Essentials for Athletes Aged 8-13 Years Social media is packed with complex exercises demonstrated by top athletes. But ages 8-13? Not the time for them, even if the post claims to show “5 great ways to increase speed.” As with everything, creating a foundation of strength and stability should be the number one…

Protein Needs: how much is enough In the fitness, sports performance, and health worlds, protein is the “popular kid.” Carbs and fats, on the other hand, are often labeled as the “enemy.” Though this is somewhat of a misnomer, it’s important to understand the benefits of protein and what protein actually is. (For more on…

3 Great Exercises for a Hockey Player Those looking to get better on the ice often focus on bench presses, squats, deadlifts, ladder drills, and plyometrics. The question is: how many explosive push-ups, pull-ups, and basic pistol squats can the athlete perform? These three exercises are essential foundations. Let’s dive in. The Push-Up When done…

How a Personal Trainer Can Help You Succeed in Your New Year’s Resolutions New Year’s resolutions can be a daunting challenge for many. It’s common to start the year full of motivation, only to see those intentions slip away by February. One of the key takeaways from recent fitness articles is the importance of focusing…

Don’t Burn Calories—Modify Habits for Health Success “If I work out really intensely, I’ll get the results I’m looking for.” The concept of Calories in vs. Calories out is one of the most popular strategies for achieving success. Whether you’re an athlete or someone looking to get back in shape, it’s crucial to understand the…

The Journey to Athletic and Fitness Performance: 3 Tips for success The journey to athletic and fitness performance starts with habits. Habits are the foundation of success, yet often, patience is the greatest obstacle. Athletes may want to change their habits overnight, but this approach often leads to quitting within a few weeks. A similar…

Top 3 Kettlebell Mistakes The kettlebell is a full gym in one weight. When used effectively, it allows for resistance training, mobility, cardio, and endurance—all in one, with limited space needed for storage and use. Due to its effectiveness, it is available in most gyms. The issue? People misuse the kettlebell. The fitness industry, over…

The Benefit of Pressure for Success Pressure creates stress and anxiety, and it can often collapse a person’s spirit. The number of cases where professional athletes with incredible skill have faltered on the biggest stage is often critiqued. Many great athletes have faced tough careers in cities such as Philadelphia, New York, and Boston. However,…

The Illusion of Choice: In the world of sports, many athletes believe they have control over their training, nutrition, and overall performance. Interestingly, these choices and commitments are based on external factors: coaches, teams, scouts, competition, etc. The sports world has limited space at the top. Working to unleash an athlete’s potential, an assessment of…

3 Great Exercises to Increase Shot Power Bench presses, squats, and Olympic lifts are all popular exercises in the training world for increasing strength and power. Depending on the program and the goals of the individual, they can be very helpful. The important part of pursuing a goal is establishing a solid foundation and direction…

3  quick start tips  to losing body fat quickly: Small habits are the difference of a lean and not so lean body fat composition. By adding 3 simple habits can make a difference in less than 3 weeks. Start with one and depending on how experienced you may be, add the others. Body fat Tip…

Consistency and Commitment to Training: Training is a continued process of adjusting, progressing, staying on path, patience, then possibly adapting and pivoting. No road for training is the same. The daily obstacles of life, for any age group, kicks in. Work, sickness, injury, personal goals and ability to prioritize. It all comes back to Consistency.…