The best questionnaire on the web is back and better than ever, with a brand new set of 20 Questions to bounce off a special guest. Ryan Gauld, the Scottish midfielder for the Whitecaps FC has spent the past few months of his offseason training at The Yard. We’re fortunate enough to sit down with him and find out a little more about all things life, sport, and fitness.

1) Hometown?

Laurencekirk, Scotland

2) What sport do you play?

Football

3) When did you begin playing your sport?

Around 5 or 6 years old.

4) At what level do you or have you competed? 

In the Scottish and Portuguese leagues. Also the MLS, the highest level of soccer play in the US and Canada.

5) Big milestone you’re working towards in sport?

My main goal is to reach the national team.

6) What was your first experience with Yard?

Coming in to meet with Ilan to chat about training and overall goals.

*Photo was taken from Ryan Gauld’s Instagram

7) Current Goals at the gym?

To become fitter and stronger. I train to stay healthy and prevent injuries from occurring during the season.

8) Least favourite exercise?

 Pull-ups without a shadow of a doubt.

9) How do you stay motivated?

I’m very competitive so by always trying to be better than the last version of myself.

10) Best advice you received? 

Never quit, no matter what!

11) How can we follow along with your athletic journey? What’s your Instagram or team Instagram account?

On the Vancouver Whitecaps Instagram or my personal one ‘Ryangauld’.

12) Top 3 songs in your gym playlist?

1. T.N.T – ACDC
2. Hang Me up to Dry – Cold War Kids
3. Last Nite – The Strokes

13) Philosophy on nutrition, any tips?

I feel there’s nothing wrong with a little bit of everything in moderation. But a lot of meat and greens!

14) Who inspires you (who to follow)?

Watching the Barcelona team from when I was younger made me fall in love with football.

 15) The last book you read?

Biography of Jack Nicholson.

 16) Advice for someone pursuing their passion for sport?

Exactly what I was told, never quit. With hard work, you can achieve anything.

17) What are you doing when you’re not training?

Exploring Vancouver with my dogs.

 19) Are you a morning person?

For sure. I much prefer waking up early and starting the day right than lazing around.

20) What’s your morning routine?

The first thing is always a coffee! Then out with my dogs and off to training.

The post 20 Questions with Whitecaps FC Midfielder – Ryan Gauld appeared first on Yard Athletics.

The post 20 QUESTIONS WITH COACH THEA appeared first on Yard Athletics.

Yard Athletics has some high-level competitive athletes using our gym as a home base to train and hone their craft. We are very excited that Yard can supply a training facility for these competitive athletes. You may have seen them around the gym. Let’s get to know them with a classic Yard “20 Questions”.

First up is Paralympian, Jessye Brockway.

1) Hometown?

I was born in Mill Bay, British Columbia.

2) What sport do you play?

Para-Rowing.

3) When did you begin playing your sport?

I started in 2019 switching from Athletics.

4) At what level do you or have you competed? 

National Championships, Canadian Record Holder for (Discus, Javelin and Shot Put) Junior World Championships (for Discus and Shot put), World Championships and the 2020 Tokyo Paralympics for Rowing.

5) Big milestone you’re working towards in sport?

1. 2024 Paris Paralympics
2. Working on my mental health

6) What was your first experience with Yard?

My first impression of Yard was, “Wow, this gym is like the ones you see in movies or on Instagram. Everyone is so friendly, and I immediately felt welcomed”.

7) Current Goals at the gym?

I am learning to do a muscle-up and gain more flexibility/stability.

8) Least favourite exercise? 

Erging….. shhh don’t tell my coaches.

9) How do you stay motivated?

I stay motivated because I show up whether I’m having a bad day or a good one. I committed myself to being better. I show up and work on myself.

10) Best advice you received? 

“Better the Ball” – My first rowing coach ever, Lisa Tschannen, told me this, and it has stuck with me ever since. If you have a bad stroke, improve the next stroke and make it better. That goes with everything I do. If it wasn’t good the first time, learn from it and make the next piece better. Think about what you can actively do to keep improving.

11) How can we follow along with your athletic journey? What’s your Instagram or team Instagram account?

Follow my journey @jessyebrock.

12) Top 3 songs in your gym playlist?

1. Believer – Imagine Dragons
2. I Found You – Cash cash & Andy Grammer
3. Keep It Simple -Matoma, Petey Martin, and Wilder Woods

13) Philosophy on nutrition, any tips?

I believe in investing in my health/nutrition by eating healthy meals, caring about what’s in my food, and finding foods that make my body feel good.

Tips: Drink water when you have a headache; it’s a sign that you’re dehydrated. If you feel bloated, try eating a low Fodmap diet (i.e., foods that don’t cause irritable bowl syndrome). If you have trouble sleeping, try half a teaspoon of nutmeg in one cup of hot milk or milk alternative.

14) Who inspires you (who to follow)?

I inspire myself; I think about my future and the potential I have, and I keep chasing after my goals.

15) The last book you read?

It Takes What It Takes – Trevor Moawad & Russell Wilson.

 16) Advice for someone pursuing their passion for sport?

My advice is to show up and make your goals happen. No one is there to push you. Only YOU can achieve your goals.

17) What are you doing when you’re not training?

I am spending time with my husband finding new places to eat together, backcountry camping and making polymer clay jewelry.

18) What’s in your gym bag?

Yoga block, journal, gymnastics rings, snack bar, water bottle, change of clothes, and a rain jacket.

 19) Are you a morning person?

Yes, I wake up and get excited to go to the gym. I used to be such a night owl, but now I love waking up early.

20) What’s your morning routine?

Wake up 6:30 am -7:30 am, make a good smoothie, shower, get ready, catch the bus/ train, go to the gym and have a good workout at Yard Athletics or at the community centre

The post 20 QUESTIONS WITH JESSYE BROCKWAY appeared first on Yard Athletics.

Our team has grown significantly over the past year and we are stoked to have Nick as one of our newest coaches. What better way to get to know him than a classic Yard 20 questions blog post! Let’s get to know our newest coach better!

1) Hometown?

East Selkirk, Manitoba

2) How did you first hear about Yard?

One of my friends from physio school, Matt Ney, told me he used to work here before moving to Australia for school

3) What was your first experience with Yard?

Instagram creeping which led to a cold-call email to Ilan about potential opportunities, and an interview shortly after that

4) Favorite lift?

Tie between Barbell Clean and Bench Press

5) Least favorite exercise? 

Steady-state running on a treadmill. Sooooo boring…

6) How do you stay motivated?

Passion for the human body and its capabilities, which leads me to want to set an example for others. Practice what you preach!

7) Best advice you received? 

Do a couple of push ups before getting your photo taken in a gym

8) Worst advice?

Deadlifts are bad for your back

9) Your favorite part about Yard?

High-quality equipment, welcoming yet serious atmosphere, and the accountability/work ethic that every person shows when they’re in. You never see anything half-assed in there.

10) Top 3 songs in your gym playlist?

– Bulls on Parade – Rage Against the Machine

– When the Levee Breaks – Led Zeppelin

– For Whom the Bell Tolls – Metallica

11) Go to post-workout meal?

Runny eggs, cubed potato/veggie hash, feta cheese, and spinach

12) How did you start your fitness journey?

I was always very fit and active and “athletic” from a very early age, but I had an unhealthy relationship with food which led to having an unhealthy relationship with my body image. I weighed close to 280 at my heaviest, which was not a healthy 280, even though I was playing in multiple sports throughout the weeks/months/years. Wasn’t until the end of first-year university that I decided to buckle down and change some eating habits while focusing on lifting more. It really snowballed from there, leading me to change my Bachelor’s degree one year before finishing into a Kinesiology degree and subsequent Doctor of Physiotherapy.

13) How would you describe the Yard environment? 

Loud music. Heavy weights. Amazing staff. Better clientele. What more could you ask for in a gym?

14) The last book you read?

Glute Lab: The Art and Science of Strength and Physique Training – Bret Contreras, Glen Cordoza

15) Advice for someone coming to train with you for the first time?

No matter what you think your barriers are to your goals (time, injuries, experience, interest, motivation, etc.), we can definitely work within those limits to make an effective and enjoyable experience each and every time.

16) What are you doing when you’re not at the Yard? 

Physiotherapy with clients, working on research, playing with my dog, being active outdoors, eating at high-end restaurants and hole-in-the-wall dives

17) Advice for someone who is starting out their fitness journey?

Don’t do it for anyone but yourself. You have to want to make the changes/choices you do. Otherwise the motivation and drive to stay committed is transient at best.

18) What’s in your gym bag?

Pair of Batman & Robin Converse Chuck Taylors, pre-workout, chalk, Bluetooth speaker, spikey rolley ball, Bluetooth headphones

19) Are you a morning person?

No issues with getting up at 4 am to lift/study/work if I plan my evening before properly

20) What’s your morning routine?

Check emails, take the dog out for a walk, grab bags (prepared the night before) and head out the door

The post 20 QUESTIONS WITH COACH NICK appeared first on Yard Athletics.

We love seeing our athletes’ transformations.  Jeremy has been doing our and his before & after photos really show his progress.

Here is what he had to say about our online training program:

“I couldn’t be happier with the results I got from the 12-week athlete development program. Coming from a hockey background I wanted something similar to the training I used to do back in the day, and I found it with that program. It was the perfect starting program for me to get back into the physical shape I had been after.

I would recommend it to anyone, even without a sports background because I am overall looking better and feeling 10x stronger. I believe it would be a great program for anyone, especially an individual looking to get back into the routine

Thank you. Can’t wait to continue to use your programs to keep leveling up!”

Interested in trying out the program yourself? Check it out

The post TRANSFORMATIONS – Jeremy | 12 Week Online Athlete Development Program appeared first on Yard Athletics.

We are back with another 20 questions post. Let’s get to know our newest coach a little bit better!

1) Hometown?

This one is tough to answer since I never lived in one spot for more than a few years at a time. I was born in London, England and grew up in Istanbul, Toronto, and Paducah, Kentucky. 

2) How did you first hear about Yard?

When I first moved to Vancouver, I connected with Reece aka @whiskeymuse on Instagram and she told me about this new, awesome gym. I came in for a class and loved it!

3) What was your first experience with Yard?

Not going to lie, I felt intimidated. I’m used to dropping into new Crossfit gyms when traveling and I’ve been a competitive powerlifting athlete for years but somehow coming into this space was kind of scary! That quickly changed and I felt right at home!

4) Favorite lift?

I tend to favor things I’m good at, so toss-up between deadlift and back squat.

5) Least favorite exercise? 

I avoid things I’m not good at! Rowing, especially as a short person is really difficult for me and I just avoid it!

6) How do you stay motivated?

I lean more towards discipline than motivation. Motivation comes and goes but discipline gives you structure and a reason to show up even when you don’t feel like it. I also set goals for myself that are outside of “be healthy.” Competing is one of them. I don’t want to step out on the platform and embarrass myself so I show up for my training sessions even when I don’t want to. 

7) Best advice you received? 

The first step is always the hardest, just get started. 

8) Worst advice?

Don’t lift too heavy, you’ll look like a man. 

9) Your favorite part about Yard?

The community! It’s more than a gym. The clients and the coaches, all make you feel like a part of the team. 

10) Top 3 songs in your gym playlist?

Left Behind – Slipknot 

Scars- IPrevail 

X Going’ Give it To Ya- DMX  probably the only time I listen to DMX is at the gym 

11) Go to post-workout meal?

Cheeseburger and a beer.

12) How did you start your fitness journey?

I played sports growing up and in grade 11 my high school had a weight lifting class, which I took and fell in love with. Unfortunately, I listened to the worst advice I received and quit lifting weights because I thought I would look like a man. In University, I went to the gym and even got a trainer but I just couldn’t make it a part of my lifestyle. In 2014 I joined a Crossfit gym which then introduced me to the world of Powerlifting and I was hooked. I competed in my first meet in 2015 in San Diego, and qualified and competed in Nationals. 

13) How would you describe the Yard environment? 

It doesn’t matter who you are outside of the gym, you are welcomed at Yard. It feels like a badass community that wants to be the best version of itself. Back to basics training, no crazy movements, just solid training. 

14) The last book you read?

So You Want to Talk About Race by Ijeoma Oluo

Currently reading Farewell to Arms by Ernest Hemingway

15) Advice for someone coming to train with you for the first time?

We’re going to have fun but train hard. 

16) What are you doing when you’re not at the Yard? 

Pre-Covid I would take any chance to travel whether it was short road trips or going abroad. Having moved to Vancouver during the pandemic, I’ve been trying to explore within the city and surrounding areas. I love checking out new breweries, hiking, traveling.

17) Advice for someone who is starting out their fitness journey?

Everyone is so focused on themselves, no one is looking at you or judging you. If you can, invest in a personal trainer that will teach you proper technique and push you. 

18) What’s in your gym bag?

Lifting belt, shoes (Metcons & Romaleos) deodorant, dry shampoo, and a snack. Always a snack haha. 

19) Are you a morning person?

I am. I haven’t always been but I do enjoy getting an early start on my day. 

20) What’s your morning routine?

I used to be the person to roll out of bed after snoozing far too many times and feel anxious the whole day. Now I have a pretty set routine that makes me slow down and start the day right. I love taking my cup of coffee back to bed and reading. Then I’ll take my dog Duke out for a walk, come back home do my skincare routine, get dressed, and go on with my day. I have never been a fan of eating breakfast so I’m glad the popularity of intermittent fasting is making that seem less weird now. Eventhough I consider myself a morning person I don’t love working out in the morning, mid-day/early evening works best for me.

The post 20 QUESTIONS WITH COACH MELIS appeared first on Yard Athletics.

by Henry Gould – March 24th, 2021

It’s been over 12 months since the start of the COVID-19 pandemic, and in that time we’ve gone through several phases of lockdown, reopening, and depending where you live, locking down again. Most restaurants were either closed or only doing takeout for an extended period of time, meaning many people resorted to home cooking projects (anyone still making sourdough???), and were generally eating more meals at home.

From a health and wellness perspective, that’s a good thing! We all love restaurants, but generally speaking they are in the business of making food taste as delicious as possible so that you enjoy your meal, tell your friends, and come back again. Whether that food is healthy to eat on a daily basis is a completely different question.

If your home kitchen isn’t stocked with certain essentials – be it equipment or ingredients – you’re always going to be one step behind. Being able to cook and feed yourself is in my opinion, an essential life skill, and it’s never too late to learn. You’re not always going to have Uber Eats available, and even if you had unlimited cash to burn, wouldn’t that get boring??

Below is a list of several essential items to keep in your kitchen that will help you start cooking better. More expensive doesn’t always mean better, but generally you get what you pay for.

Also, ask the people at the kitchen stores what they recommend. They’re usually thrilled to help, and can steer you in the right direction of stuff that’s on sale or a better bargain.

Good quality pot with a lid

A big heavy pot that you can sear, stew, braise and put in the oven is essential for any kitchen. Lots of people swear by cast iron, but they take time to season and maintain so that food doesn’t stick. If that sounds like it requires too much cognitive input, go for something that is enamel coated as it will be a little more forgiving.

Brands like Lodge, Le Creuset and Staub are all great options, worth the money, and if you treat them well they will last a lifetime.

Sea salt

If you read the recipes on this blog, I only ever recommend sea salt. There’s really no other option for cooking, and no reason why it shouldn’t be the only thing on your counter. Most grocery stores have 1kg boxes of sea salt from Italy going for $3. Use this for general purpose seasoning of soup, stews, meat, pasta boiling water (…as salty as the sea!) or anything else. Iodized salt is too salty, tastes of chemicals, and will almost certainly ruin whatever you’re cooking.

If you fancy yourself a bit of a chef, Maldon sea salt from England is a favorite of professional kitchens the world over. There’s also a great product from Vancouver Island that’s very similar, large flakey crystals that are perfect for finishing dishes.

Extra Virgin Olive Oil

A lot of people have weird misconceptions about extra virgin olive oil. Let’s clear some of them up!

“Will it burn?”

Not necessarily! EVOO burns somewhere between 375-400F, so unless you left your pan on high for 10 minutes, you’ll be OK.

If you’re searing meat or vegetables in EVOO, have all your ingredients ready to go so that when you add the oil to the hot pan you can get them in quickly.

Worst comes to worst, you burn the oil. Dump it out, clean the pan and start again. No big deal.

“Is it bitter?”

Sometimes! Depending on the quality of the olive oil, it can have a bitter taste, but that depends on the origin of the olives, acidity, many other things. Some people like that peppery flavor and prefer it, so it’s just a matter of finding one that you like.

“Can I only use it for savory dishes?” 

Depends who you ask! Many Mediterranean and Middle Eastern countries have long traditions of cooking desserts with olive oil. Because it’s a liquid at room temperature it doesn’t typically have the “puff” effect of butter or lard, but can often be used in cakes and other sweets.

“Is it good for you?”

Ask any nutritionist, dietician or doctor and they will unanimously agree that cooking and eating extra virgin olive oil is one of the best additions to any diet. Not only is it full of Omega-3 fatty acids, antioxidants, as well as being anti-inflammatory, a lot of research suggests that industrial seed oils like canola and sunflower have inflammatory properties (i.e. BAD) so cooking with EVOO should be your go-to lipid of choice.

Try to keep at least two EVOO’s on hand; one for general cooking where the flavor isn’t as important (frying, slow cooking) and a higher quality EVOO that you’ll be using for salad and other raw dishes.

Metal Bowls (multiple sizes)

Having a stack of metal bowls is essential for cooking at home. Whether it’s mixing cake batter, tossing salad, straining sauces, cooling broth or marinating meat, metal bowls are key.

They’re also light and easy to clean, which makes them the thing you’ll use every day, over and over.

Good quality chef’s knife

Knives can be a topic of debate amongst chefs and home cooks. Some like the hard-to-sharpen carbon steel of Japanese knives, whereas other think it’s all for show and a $50 utility knife is all you need. Depending on your budget, it can be both.

Knifewear on Main St in Vancouver is a good place to start. Their selection is amazing, and everyone there knows more about knives than you or I ever will.

Salad Spinner

Seems silly, but I use a salad spinner nearly everyday to wash and dry vegetables and herbs. Often times you buy some lettuce, forget about it in the fridge, and after a few days it’s looking a little droopy. Solution? Throw in your salad spinner with cold water and some ice cubes and leave for an hour. Instant rejuvenation!

If you don’t properly spin dry lettuce and herbs for a salad, the dressing won’t stick and you’ll end up with a soggy wet mess.

An OXO Salad Spinner is your best bet, and it’s $29.99.

Strainer

Again, something you’ll find yourself using every day once you have one. Strain vegetables, pasta, wash rice before cooking, sift flour. Line it with paper towel to stain yogurt for tzatziki or labneh. The strainer really is your best friend.

Vinegar

Acidity in cooking is one of the least appreciated aspects in flavor balance. Samin Nosrat’s popular Netflix show “SALT FAT ACID HEAT” did an amazing job showing why acid is such a crucial component in making food taste better.

Good vinegar is something you can always have on hand that won’t go bad, and allows you to turn pretty much any vegetable into a salad, along with a little salt and olive oil.

Red wine vinegar, white wine vinegar, rice wine vinegar, sherry vinegar… all great.

Plain white vinegar? It has its place, but generally will taste more sour and isn’t as pleasant in salad, so opt for the others instead.

The post The Yard Guide To Cooking & Eating Better appeared first on Yard Athletics.

by Yard Athletics – March 17th, 2021

It’s been a wild start to the year! Despite the current hold on athletic group training, we are as busy as ever which means Yard Athletics has had to beef up our roster and make some few key free agent signings.

***Yes we love sports cliche’s, no we’re not going to stop using them***

In the last few months, Ilan, Sam, Torin and Luke have been joined by Lauren O’Sullivan, Gabe Grzybowski and Melis Papila, three fitness enthusiasts who have brought a wealth of energy and experience to the coaching team at Yard.

We thought it would be a good time to introduce each of them in more detail, as well as remind you of the other Yard veterans who have been helping our community stay strong and fit.

For the full bios of each coach, check out the team section of our website HERE

Coles Notes version? See below!

Ilan Cumberbirch (Founder, Director of Yard Athletics)

BKIN, CSCS – Founder/Director of The Yard Athletics

Ilan’s love for sport and fitness started early. As a former professional athlete, he has experienced the rigors of sport from both an athlete’s and a coach’s perspective, enabling him to understand the commitment and dedication necessary to attain one’s full potential.

Sam Shaw (Head Strength & Conditioning Specialist)

BKIN, CSCS – Head Strength & Conditioning Specialist

Sam has been working as an athlete and coach in the strength and conditioning industry since 2008. As an athlete Sam has participated at both the collegiate and university level, representing his country on the international stage during that time.

Torin Nikiforuk (Personal Training Specialist)

BS, PTS – Personal Training Specialist

Torin’s passion for fitness is celebrated in all forms of movement. Whether it’s a multi-day hike, or a group fitness class, he loves to find new ways to challenge both his body and mind. Torin’s academic interests lie within the role exercise plays as a form of therapy; specifically in neurodegenerative diseases.

Luke Williams (Personal Training Specialist)

CanFit Pro – Personal Training Specialist

An active lifestyle and athletics have always been a part of Luke’s life. A former collegiate quarterback, Luke was forced to end his football career due to injury. This setback became his catalyst for change and Luke became focused on maximizing his physical potential through training. His understanding of the human body and the power of the mind became the focal point in his training regimen and daily life.

Lauren O’Sullivan (Personal Training Specialist)

CanFit Pro PTS – Personal Training Specialist

Lauren’s dedication to an active lifestyle came out of a need to step away from the academic and subsequent 9-5 desk. The opportunity to connect with a community of like-minded, active people, be it while back-country hiking, at spin, or strength training, is what drove Lauren’s interest in Personal Training. The mind-body shift as a result of consistent and progressive exercise gives Lauren the balance needed to tackle all facets of daily life.

Gabe Grzybowski (Personal Training Specialist)

As a lifelong athlete, Gabe has been involved in skiing, basketball, and rugby from an early age. By nurturing a competitive spirit, Gabehas driven himself and others to build on their athletic performance with the mantra ‘harder, faster, stronger’.

Melis Papila (Personal Training Specialist)

As a competitive powerlifter and coach, Melis’ mission is to help people see how much a barbell can change their lives. She works relentlessly to share information on health, mental health, strength training, and cultivating an athlete mindset, even for the everyday gym-goer.

Outside of the gym you can find Melis obsessively talking about her dog Duke, eating her weight in pizza, blogging about beer, hiking, miserably failing at snowboarding and traveling (pre-pandemic).

The post Get To Know The Team Before You Train! appeared first on Yard Athletics.

by Yard Athletics – March 10, 2021

Recently you might have seen on Instagram that Yard has put together a number of tutorial videos to walk you through the basics of bench press, barbell squats and deadlifts. These 3 exercises form the core of any strength and conditioning program, and are essential to any sort of weight training program you may want to begin.

They also form the basis for the majority of our workout programs at Yard Athletics, so if you haven’t yet been into the gym they are a good thing to get familiar with prior to your first session.

Let’s get started!

Bench Press

“How much can you bench bro??”. For as long as there’s been weights on a bar, bench press has been the classic measuring stick for gym rats who want to compare notes on their lifting abilities. Despite all this, it remains one of the single best exercises for building upper body strength in the chest, shoulders and back. It’s also one where it’s easy to see big improvement in a short period of time if you have not ever done it before, hence why it can become addictive.

It also involves lying down, with little cardio output needed, so it’s a favorite for when you can’t seem to get out of 1st gear in the gym 😉

HOW TO: Bench Press via IGTV (link)

Key points:

• Make sure the bench is straight and perpendicular under the bar and not leaning to one side
• Barbell should be close to lockout of your arms, but not so far away you couldn’t rack if you were struggling
• Shoulders should be tight and “retracted” to give a strong base to push from
• FEET ARE IMPORTANT: you need a solid base from which to push. Find a position that’s comfortable and strong
• Grip: Wider = more pectoral, Narrow = more tricep and shoulder activation

Deadlift

Another very important exercise in the Yard Athletics world, forming a part of the “hinge” movement pattern. Deadlifts get a bad reputation as something that will ruin your back. Wrong! When done properly, they are one of the best exercises for total body strength and will not hurt your back. If done incorrectly, with weight that is too heavy for you, or when you’re fatigued and sore from overtraining, only then can you risk hurting yourself.

HOW TO: Deadlift via IGTV (link)

Key Points:

• Feet straight ahead, hip width apart (narrower than you think)
• DEEP BREATH – bracing the abdomen and core with a deep breath of air is crucial to staying strong
• Spine stays flat / neutral, rising at the same time as the bar and your legs
• Focus on pushing through the legs rather than pulling from the back

Barbell Squat

Never skip leg day! For building a strong lower body, there is no better exercise than the traditional barbell squat. Despite it’s popularity, the barbell back squat is the most complex of these 3 movements, deserving extra attention paid to form and technique to avoid injury.

In terms of how “deep” one should squat, that totally depends on flexibility, ankle mobility, and a number of other factors. At the end of the day, do what feels comfortable, but you should be going at least to the point where your thighs are parallel with the floor.

HOW TO: Barbell Squat via IGTV (link)

Key Points:

• Set the bar so you can get under it comfortable with a mild knee bend
• Hands should be as narrow on the bar as is comfortable without hurting the shoulder
• Set your feet shoulder width apart with toes pointed slightly outwards
• Same as the deadlift, deep breath before squatting in order to tighten the torso and brace for the push

When in doubt on technique, come get a refresher with us at the Yard.

The post HOW TO: Bench Press / Barbell Squat / Deadlift appeared first on Yard Athletics.

by Yard Athletics – March 3rd, 2021

WE’RE BACK. The best question and answer series on the internet… accept literally zero substitutes. Forget about that other, less good Q&A from some “famous fashion magazine” that asks far too many questions and comes off sterile and inauthentic…

No we’re not jealous.

Today we welcome Christina  and Talia, two regulars at Yard Athletics for the last few years who can truly lay claim to being #YARDHARD (Christina currently working out with a broken wrist…)

We find out which of the Canadian movie “Ryan’s” is best (hint: neither), what special hobbies they have, and what the most regretful COVID purchase of 2020 was.

Enjoy !

1. Hometown(s)?

2. First experience with Yard Athletics?

3. Company you wish would sponsor you?

4. Ryan’s: Reynolds or Gosling?

5. Top 3 albums for a desert island?

6. Hardest exercise at Yard?

7. Secret to happiness?

8. Dream job?

9. Favorite restaurant, favorite dish?

10. City you wish you could live for a year?

Christina: Bologna, Italy.

Talia: New York.

11. Best / worst thing about Vancouver?

12. Favorite hobby?

13. Age at which you picked up that hobby?

14. Proudest accomplishment?

15. Describe a Yard workout to someone who has never been.

16. Coffee or Tea?

17. COVID-19 is over; what’s the first thing you do?

18. Ski or Snowboard?

19. Most regretful purchase of 2020?

20. Best follow on Instagram?

The post 20 Questions w/ Christina & Talia appeared first on Yard Athletics.