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Category Archive

Below you'll find a list of all posts that have been categorized as “Sports Specific Training”

Why Not Build Energy Systems In Youth Athletes Through Tactical Training?

Franco Gomez November 6, 2019 change of direction, Energy systems, HIIT, injury prevention, Sports Specific Training, strength & conditioning, Youth Athletes Leave a Comment

CNSenergy systemsHIITsoccersportsstrength & conditioningYouth athletes
COGO PERFORMANCE
1727 Valleyview Rd NE,
Calgary, AB
T2E 6G2
franco@cogoperformance.com (403) 837 1023
COGO Performance Development is at COGO Performance Development.
COGO Performance Development

Not the most motivational of songs for a little contrast session but it’ll do the trick. Great session mister @jordanmyren always pushing the envelope and learning. You remind me of many that came before you, and I’m grateful to work with you young man! #thursday #thursdaymotivation #keeppushing #hockeycanada #hockey #midgethockey #contrasttraining #frenchcontrast #potentiation #adaptation #inseasontraining #yyc #yycpersonaltrainer #yycfitness #youthathletes ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

www.instagram.com/p/CHvX7jFJoOE/?utm_source=ig_web_copy_link

Always an issue... FB and IG just don't like each other... but please enjoy some of the work we're doing at Priddis Greens and Country Club, Golf Performance at It's finest!
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Instagram Post by Franco Gomez • November 18, 2020 at 10:18AM MST

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COGO Performance Development
COGO Performance Development

www.instagram.com/p/CHjFrE7B41y/?utm_source=ig_web_copy_link

Fantastic kids! Hard work will always get you to your promised land. What's your promised land?
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Instagram Post by Franco Gomez • November 13, 2020 at 03:48PM MST

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COGO Performance Development is at Accurate Fieldhouse.
COGO Performance Development

Bringing back #physed #class to the #homeschool #community 2 weeks in the books, and 4 to go for this program’s subject: #ultimatefrisbee love the new community I work with! A great bunch of kids willing to learn and have fun and sometimes get out of their comfort levels. We strive for better in every class, and we open our minds to newer things, and that is what the base fundamental practice of the HomeSchool Sports Academy is all about. That and the funnest class I remember! Phys.Ed!!! Stay tuned for a new Instagram page. #learning #learningthroughplay #homeschool #homeschooling #education #ultimatefrisbee #ultimate #homeschoolyyc #yyc #yycliving ... See MoreSee Less

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COGO Performance Development is at COGO Performance Development.
COGO Performance Development

My good friend and client had a great chat during his session today, and we talked about educating our children and slowly learning what their interests are so that we can nurture them as they grow. Now he’s a huge mentor to me even in business as well as fatherhood considering he’s got 5 and I only have my two. My learning curve continues especially surrounded by such influential people in my life. He sent me this and it’s funny because it’s what I’ve strives for. Thank you @klassylams it’s these little things that make me appreciate our friendship. Here’s to the parents out there that continue to learn with their kids. Have a wonderful day! #fatherhood #dadlife #beautiful #quotes #notjustatrainer @cogoperformance #brucelee #inspiration ... See MoreSee Less

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COGO Performance Development is at COGO Performance Development.
COGO Performance Development

Early Saturday morning with one of my oldest friends and hardest working clients. Also owner of an incredible new company @myfelixsmart helping aquarium owners worldwide! #Goals #motivation #saturdaymorning #traininghard #focused #virtualpersonaltraining #nocovid #cogoperformance @klassylams #businessowner ... See MoreSee Less

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COGO Performance Development is at COGO Performance Development.
COGO Performance Development

Have a great weekend folks and please drive safe! #TGIF #strengthtraining #motivationfriday #coaching #haveagreatweekend #yyc #yycfitness @littleworldslearningcenter @jordanmyren ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

Family, ribs and football, that’s love baby! #goniners #family #sundayfootball #bbq #49ers ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

It’s game day folks and the revenge tour is about to begin one game at a time! It’s time for the #fuckin #fortyniners to start the #asskicking for the season but let’s not forget #thegoat #joemontana #goniners #ninersforlife #revengetour ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

So important to read and understand your program. Don’t just jump on cruise control. If you screw up in my gym you do that set again and you do it properly. ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

#nuffsaid #personaltraining #yyc #pushgirl #wheellife ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

3 ways the right posture will improve your youth athletes performance

First off I wanted to thank all of the newbies that have jumped on the home workout solution and being part of an informative email list! I’ll try to inundate you with info, free odds and ends, and of course great promos that keep this gym going forward responsibly! Alright then, onto our regularly scheduled blog...

I was assessing Field Hockey’s Legacy Academy yesterday for a friend, as I’ve been invited to collaborate with them by bringing the strength and conditioning side to their camp. And enhancing their overall experience and performance levels.

This is a youth girls camp that ranges from 15 - 18 years of age so it is important to understand that there will be quite a difference in performance levels between the age ranges. Remember, we’re not all cardboard cut-outs.

That being said, there are some bad habits you see in the older girls and some bad habits already developing in the younger girls. But, before we get into the nuances of habits and changes needed let’s start by discussing the importance of posture in all athletes and how it “generally’ correlates with their sport-specific performance.

Linear movement: In this regard, posture is king as it directly correlates to athletic performance, power, and speed generation. Yesterday’s practice showed me a natural slouch, shoulders rolled forward, with a rounded spine, mostly focusing on the ground. When it was time to turn on the next gear, there were many that lacked that 3rd or 4th gear, and as you know, in all sports, the older and better your youth athlete becomes, the game is played in a much faster as well as much more efficient movement pattern. Take a sprinter, lean him forward, roll his shoulders forward, look at the ground, and his foot contact will cause more of quad-dominant activation. This, in turn, will be less efficient, they might lack the energy to maintain the pace for 100m, and also risk may types of injuries. Posture equals balance, stability, mobility, and speed.

Change of direction: Let’s continue with this last example, and I will combine it with the inability to change direction in a timely fashion. That’s right unless you’re a Curler or Golfer, or any of the other sports out there that don’t need the ability to change direction ignore this; but wait… Posture also applies to these sports… interesting. Bad posture equals bad positioning as well as slow body decision making and movement. This means that although you know that you need to be quicker within a particular play, your body is just not responding fast enough and this is due to bad posture and position. A sport like Field Hockey requires most competitors to be lower to the ground, at time a wider stance is generally used, therefore the athlete needs to teach their body’s to move within this paradigm as quickly as possible.

Reaction time: That’s right, most athletes’ reaction time is generally faster than the regular Jills and Joes of the world. As they master their sport they can increase this trait exponentially. Unfortunately, we’ve all heard the term, “they were left flat-footed.” This simply means that they were not in an athletic position of dominance, which means they can be left eating dust, fail to defend, fail to react or fail to play their sport at it’s most competitive and efficient. There’s that word again, efficient. The efficiency of movement means they are not wasting energy on recovering movement. This will slow their reaction time and it would all be due to bad posture. Reaction time equals great posture for the efficiency of movement.

So, what did I learn yesterday from assessing the Field Hockey camp? That although there are different nuances to each individual player that delves from bad habits, running skills, passing, or shooting deficiencies; it all comes back to their posture. I have a saying, “If I look at your posture, I can confidently find your strengths as well as your weaknesses.”

And although this isn’t a new subject for me specifically as I’ve always tried to profess the importance of posture in my youth athletes, it’s even more important in all of us Jills and Joes. Even more so because of the way the world has slowly moved us into offices. Says I as I sit here writing this and many more research projects after it just for today...

I look forward to my contribution of strength and conditioning to the Legacy Academy and their Elite Field Hockey Camp. Not only does this give me the opportunity to add a new sport to COGO Performance Developments’ repertoire, but I also get back to some “Real Dryland Training,” Ok I’ll stop picking on you guys. What I mean though, is that I get to help mold young minds once again, teach them to move better, more efficiently, and become greater assets to their teams.

Until next time, stay healthy my friends…

Coach Gomez

P.S. Well my friends, September is upon us and I’ve put together Promos for my Semi-private (Wolfpack training system), Hybrid training as well as my Online Fitness and Performance Coaching.

These are all recurring Subscriptions so I’ve decided to throw them out there for 70% OFF your first month for any NEW members interested in making positive changes to their health.

Have a look at the flyer below, and if any interest you simply write ‘70’ in the subject line, and we’ll get you started on your individual assessment and programming.
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COGO Performance Development
COGO Performance Development

When it comes to training whether it’s fitness or performance based, there’s two categories we look at; how many reps and how many sets. They both have a purpose and they both require a question: WHY? Ask yourself why are you doing this much volume? Why are you doing this type of volume? How do they pertain to your milestones? Enjoy!#education #trainingvolume #askwhy ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

When it comes to training whether it’s fitness or performance based, there’s two categories we look at; how many reps and how many sets. They both have a purpose and they both require a question: WHY? Ask yourself why are you doing this much volume? Why are you doing this type of volume? How do they pertain to your milestones? Enjoy!#education #trainingvolume #askwhy ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

@carissalouisee Is one of the hardest working clients that I have! Always pushing always forcing herself to work harder. She finally listens to me in regards to her eating and the proof is in the pudding she’s really starting to lean out and all of her hard work is starting to show... even though she hates wheeling backwards up a slope for reps... Just look at that back! I mean, she must be one of those rap guys training partners! LOL! Even though you make me listen to a lot of Drake I still love you buddy keep training hard you’re an inspiration to so many, even to me. #inspiration #hardwork #capable #adaptiveathlete #cogoperformance #fridaymotivation #yyctrainer #yycathlete #rollback #yycfitness #whydrake ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

Make me look like like that Instagram model clown!!!
Well, they’re not that aggressive, but it’s a very common question. Whether it’s looking like a model or looking like an athlete or looking like an actor. The reality is it’s never a 12 week program it’s a complete change of habits and it’s a complete change of lifestyle. If you’re willing to do that and not look at them as a sacrifice but actually as a lifestyle, then you will be well on your way. My greatest enjoyment has always been to teach youth athletes and it’s usually because it’s not a question of can you make me look like that particular person, but can you help me get to college? Or can you help me get on that team? The answer is I can and it’s I can to both the regular Jill, the regular Joe, or the youth athlete, my question back though is what are you willing to do? What changes are you willing to make? #lifestyle #habits #whatwillyoudo #cogoperformance #yyc #yycfitness #motivation #beyourchange #itsyourjourney
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COGO Performance Development
COGO Performance Development

Rule #5: Everything Matters​
​

Sorry guys, I took some time off from writing as I had to get some construction on the way in the gym here, and this is a one-man show... For now! Please accept my apology, and enjoy the last rule of the 5, for lasting weight loss!

Everything matters! What I mean by this is that every single choice or action you take is either moving you TOWARDS or AWAY FROM your goal…

We’re all a product of our choices. So, how have your choices been? Just look in the mirror to find out.

Our lives are a direct reflection of the actions we did or didn’t take.

Are you getting the results you want?

If not, it’s almost always a reflection of the choices you’ve been making:

Missing workouts
Eating things that aren’t congruent with getting the results you want
Too many drinks on the weekend
Not enough sleep
​

Every day we have the option to plan tomorrow or to simply wake up and react to what comes our way.

Every day we choose how we’re feeding our mind - what we’re reading/watching/listening to.

Every day we decide how we’re going to engage (or fail to engage) with the people in our lives.

Every day we decide if we’re going to take specific actions to move toward our goal or put them off until tomorrow.

In truth, we decide whether we believe success is even possible. Our self-talk is often the first domino for many of the choices we’ll make…

We decide who we spend time with... and I’ll tell you, without a doubt, that if you spend your time with negative people... you’re going to be negative and you're going to get negative results!

If you surround yourself with others who play it safe and play small... so will you!

And, you don’t really get to pick and choose which decisions actually matter, which choices will be important in the long run.

You just never know how you treat someone on a given day that will impact you, your relationships, or even your life down the road…

You never know when the seminar you attend or the email newsletter your readers will read, be the one that changes everything for you…

I’ve seen people’s lives ruined... or even ended... by a poor choice.

I’ve seen people’s lives forever improved by single, seemingly simple choices as well. :-)

It’s a powerful reminder that everything we choose (to do or not to do, to be or not to be... ya, I just said that) affects us…

Sometimes we just become numb to it; we don’t realize how powerful an effect it’s really having on us and how we’re moving toward or away from our goals.

EVERY SINGLE THING MATTERS.

So, here again, are the 5 Rules to LASTING Weight Loss:

Get Clear
Work
Embrace Simplicity
Be Bold
Everything Matters
​

They’re not tactical.

They’re not magic bullets or quick fixes.

They’re the foundation that ANY success you want to have can and will be built on...

Embrace them and virtually any goal you set out to achieve will ultimately be yours!

I know that we've gotten new readers recently so their behind on the 8 ball, but feel free to email me if you want the last 4 rules.

In the meantime, stay healthy my friends;

Coach Gomez

P.S. September is upon us and it begins! I'm running a campaign for 70% OFF your first month on any subscription-based memberships. Look below and see if there's a way I can help you or the athlete in your house!

Hybrid Wolfpack Training System - The GYM is finally OPEN and of course, under safe COVID protocols. Because of this, the Hybrid Wolfpack Training System is working great and a popular way for clients to get the best of both worlds. Once a week of coaching in our facility, online coaching that you can do in the comfort of your home or your very own gym facility you’re used to training at (Goodlife, Muvment, etc). This is a cost-effective choice that merges online training with semi-private training, Regular monthly pricing is $214/month, your first month $64.20! If this is something that interests you, please put ‘Hybrid’ in the subject line. (One caveat, This is recommended for clients that are independent and need a little coaching but are very good at movement and training on their own)

Online Fitness and Performance Coaching - After a phone assessment to see if we’re a good fit for each other, I can get you started on a 4-week program that you will do on your own in the comfort of your own home or gym facility of your choice. All exercises come hyperlinked with short videos for your viewing education. This is an accountability-based training program! There are 3 mandatory phone calls/month, unlimited texting, and email communications in regards to your program’s progress or questions. Regular monthly pricing is $197/month, your first month $59.10! If this is something that fits with your day and schedule, you have at least a year of consistent training and are extremely independent and comfortably train on your own, then just write ‘Online’ in the subject line.

Wolfpack Training System - A premium semi-private training facility that because of COVID-19 doesn't take more than 3 individuals at a time. In our training system, you get your very own program suited to your needs, capabilities, and performance base. All exercises have hyperlinked videos for viewing and knowledge on how to perform the exercises. You have me by your side coaching your movements, sets, reps, tempos and recoveries, and you do this alongside goal-oriented individuals. Whether it's time to change your lifestyle or you're looking at the next level in your sport, COGO Performance Development is your answer. 70% OFF the first month on any of the 3 options, 6-month, 3-month, or Monthly. If it's time to make that change just write 'Wolfpack' in the subject line.
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COGO Performance Development

First time on video, hopefully I don’t sound too ridiculous, lol! Today’s topic is about asking questions when it comes to the cool social media exercises. Especially If you’re sport specific. Ask your coach or the social media coach if the exercise is something they should try. Trust me, you will be met with a myriad of questions back, it’s what I would do.train safe, train smart, and stay healthy my friends! #cogoperformance #intelligenttraining #justask #strengthandconditioning #smartprogramming #justlift #justrun #justswim #justride #justtrain #yyctrainer #yycvideo #yycfitness #yyc #motivation ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

A weekend construction project @cogoperformance stopping for a gym picnic and back to work... You’d think it was their playground! #boyswillbeboys #ourbabies #famlife #family #love #badboysforlife #yyc #yycliving ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

Sad/happy day, my big boy #rugby extraordinaire @emiliocarranza_ and back to #soccer little brother @chriscrrz__ are leaving!! I’ve trained @emiliocarranza_ on and off since he was a lanky little 13 year old wanting to see the @allblacks win another World Cup. 2 cups later and this young man is now heading south of the border for school and rugby at Notre Dame Cleveland OH. Good luck young man, kick some ass and make a difference! @chriscrrz__ I’ll see you back in September for in season training mister! We have a tradition, when a young athlete is about to leave for something big, he chooses his pizza, thank you @pizzorama #yyc #sportsforeducation #strengthandconditioning #performance #hardworkpaysoffs #congratulations #cogoperformance ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

Friday fun with the girls from @littleworldslearningcenter at @cogoperformance they’re usually killers before the weekend but we’ll worth it to see the improvements weekly. #daycarefitness #cogoperformance #yyc #yycfitness #fridaymotivation #cardiacoutput #energysystemtraining #healthyteachers ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

Young and “older” different sport demographics, some are just starting their training journey. @jordanmyren and @chriscrrz__ one I want to congratulate on being accepted and signing with Notre Dame Cleveland OH, you’re going to ruck like a mad man, I’m proud of you young man; go make a difference. And finally my friend, my sensei, 4th Dan in Renbukai and training is simply part of his lifestyle. Stay fit, stay hungry, dream big boys! #stayhungry #performance #motivate #strengthandconditioning #hockeytraining #rugbytraining #soccertraining #karatetraining #yyc #yycfitness #yourjourney ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

Set goals with conviction and true belief that you can accomplish them. As Napoleon Hill said:

“Whatever the mind of man can conceive and believe, it can achieve.”

Don’t ever underestimate the power in that. Creating a "Vision Board" can be an incredibly powerful tool to keep you focused on your goals (yes babe, I listen).

If you're thinking that it's some silly exercise not worth doing...think again! Some of the most successful people in the world do this every single year!

Here's a great article on how to create one...

jackcanfield.com/how-to-create-an-empowering-vision-book/
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How to Create an Empowering Vision Board | Jack Canfield

jackcanfield.com

COGO Performance Development
COGO Performance Development

Are you ready for Rule #4 of LASTING Weight Loss?

Rule #4 is pretty awesome...but it’s a scary one: BE BOLD

Most people lead average lives because they aren’t bold.

To achieve anything extraordinary you HAVE to be bold.

You have to be willing to get a little uncomfortable and challenge the norms.

I remember when I did a South American backpack trip, and my friend Allen suggested we climb a mountain in Bolivia (Huayna Potosi, please try no to butcher the name when you read this)…

The thought of climbing a mountain with a newfound travel buddy sounded exciting. But then the reality sinks in and the struggle begins. We practice one day of ice climbing and the next day we climb to base camp and then we wait for midnight; yes, midnight. The reason was that climbing during the day was dangerous due to snowmelt! Needless to say 6088m, 6 hours, frostbite, frustration, a few laughs, and finally the most beautiful site I had ever seen up to that point in my life.

I did something outside my comfort zone, something that was never on my radar or my bucket list, and here comes a new friend with a new idea and a new experience.

I was willing to challenge myself and step WAY outside of my comfort zone to accomplish a goal I had never dreamed about.

For starters, signing up for the climb and then actually showing up on the day of was a BOLD choice.

By the way, when you step out, don’t play it safe, and do something bold...sometimes you’re going to miss. I won’t say fail, because I don’t believe anything is a failure - so long as you made some progress and/or you learned from it for next time.

So, my advice for you today and my Rule #4 for LASTING weight loss is BE BOLD!

Instead of playing it safe and avoiding risks (“failure”), commit yourself to your goal and get after it!!

Oh, and besides the challenges and struggles, you’ll also get weird looks and probably some not so supportive comments from your closest friends & family, too - weird how that works; sometimes, sadly, the people who you love and love you the most are often the LEAST supportive… because they’re not willing/ready to be BOLD themselves!

Now, the secret to being bold actually goes back to RULE #1: Get Clear.

Getting clear is CRITICAL because when you have a mission/WHY/purpose that’s truly meaningful to you, you’ll be able to push through/over/around the obstacles/naysayers/setbacks that you’ll inevitably encounter along your way.

I can assure you that the rewards of being bold FAR outweigh any benefit that comes with playing it safe.

When you’re crystal clear, everything else unfolds…

You get the willingness, the drive to STAY CONSISTENT & TAKE ACTION!™, the ability to make the right decisions, and you’re able to get past the obstacles in your way.

If you've been following my emails from last week you know this is the week we start the promos at our facility. We are going to be running new promos every day to compliment our Free At Home Workout Solution on social media, so feel free to share this email to a friend or family member who needs a little bump to get started or isn’t following me on social media click the link below, and shake some of that rust off on me.

www.the-fitness-experts.com/cogo-performance-at-home-workout-solution-signup

Stay healthy my friends,

Coach Gomez

P.S. See if any of these promos interest you below, I’m sure I’ll be able to help you get to those athletic or fitness milestones in no time!

1. Hybrid Training - The GYM is finally OPEN and of course, under safe COVID protocols. The Hybrid system is working great and a popular way for clients to get the best of both worlds. I combine one day of coaching with 2 more days of online coaching that you can do in the comfort of your home or your very own facility you’re used to training at (Goodlife, Muvment, etc). This is an excellent cost-effective choice that merges online training with small group personal training, only your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line. (One caveat, This is recommended for clients that are independent and need a little coaching but are very good at movement and training on their own)

2. Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, I can get you started on a 4-week program that you will do on your own in the comfort of your own home or gym facility. All exercises come hyperlinked with short videos for your viewing education and weekly communication in regards to your program’s progress. If this is something that fits with your day and time then just write ‘Online’ in the subject line. (One caveat, This is recommended for clients that are independent and need a little coaching but are very good at movement and training on their own)

3. Virtual Personal Training - For those that are fans of personal training but continue to stay safe within your homes, I am positive I can help you continue with your training. It’s even better now, NO MORE - fighting traffic, busy gyms, late show ups. Your session is a click away. You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line.
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At Home Workout Solution

www.the-fitness-experts.com

COGO Performance Development
COGO Performance Development

Rule #3 is The Simplest of the 5 Rules of LASTING Weight Loss

Are you ready for Rule #3 of my 5 Rules of LASTING Weight Loss?

So far we covered:

Rule #1: Get Clear

Rule #2: WORK!

Now, let’s talk about a SIMPLE - but not always EASY - rule…

Rule #3: Embrace Simplicity

If you want to achieve your weight loss goal and have LASTING success, then you need to simplify things.

If you make things too complicated, you won’t consistently execute, and you’ll get frustrated, burnt out and ultimately quit… Have you ever done that before? ;-)

Sure, you need to make educated decisions and follow a well-designed program, but you can’t let the burden of too much (too much information and/or too much on your to-do list) slow you down…

It’s the same thing in life and business -You have a choice…

You can either be overwhelmed and struggle to get your massive list of things done or you can do a few things extraordinarily well.

Sure, the human body is a very complex machine and scientists and far smarter people than me have been studying weight loss for longer than I’ve been alive, but at the end of the day it really just comes down to consistently doing a few simple things really well.

In fact, we teach our clients to focus on 3 things:

Participate in an Efficient & Effective Exercise (Training) Program
Follow a Realistic & Simple to Implement Meal Plan
Surround Yourself with a Community of Like-Minded People
Of course, each of these has its complexities and it’s taken us years of practice and implementation to figure just what works best, but at the end of the day you can start by asking yourself:

Did I exercise and/or get in enough movement today?
Did I eat real, unprocessed, whole-foods focusing primarily on protein, veggies, and water today?
Did I put myself in a positive environment that supports my goals AND makes me feel good about what I’m doing? At the same time, was I able to provide support or lift someone else up who has the same goal as me?
If you lose focus and become distracted by overwhelm, you can’t be the best version of you.

So, SIMPLIFY!

Here’s another part of simplification...one that’s going to sound strange coming from me…

Clear out the information overload!

You can’t study a dozen different “experts” or jump from one program to the next.

Pick 2-3 experts in the field that really resonate with you. Follow one program that actually makes sense and feels right in your gut...then stick with it!

At the same time, consider pausing your learning/following/reading/watching other non-weight loss goal-oriented information. Simplify your life and focus on a few key things that are most important to you. By the way, your health & happiness should be at the TOP of the list...especially, if you want to be a great provider/supporter to your family & friends - you’re not good to them when you’re sick, tired, unhealthy...dead.

So, put all that other stuff on hold for a while...

Ignore them.
Put them in a folder or on the shelf.
DVRTV shows...see if you really miss them.
Unsubscribe from email lists - hey, if I’m not providing you the information you need to achieve your goals then I encourage you to unsubscribe from this newsletter - there’s a link at the bottom of every email I send out.
Identify what success looks like to you and come up with a plan to achieve it - COMMIT to that plan. You can certainly refine it and update it...or better yet...simplify it. Then it’s time to focus on execution.

Simplicity will lead to Clarity, which will lead to the ability to take rapid, decisive action…

Anything else will slow or even kill your progress!

Keep it simple, "TRUST THE PROCESS & TAKE ACTION!™

If you've been following my emails from last week you know this is the week we start the promos at our facility. We are going to be running new promos every day to compliment our Free At Home Workout Solution on social media, so feel free to share this email to a friend or family member who needs a little bump to get started or isn’t following me on social media click the link below, and shake some of that rust off on me.

www.the-fitness-experts.com/cogo-performance-at-home-workout-solution-signup

Stay healthy my friends,

Coach Gomez

P.S. See if any of these promos interest you below, I’m sure I’ll be able to help you get to those athletic or fitness milestones in no time!

1. Hybrid Training - The GYM is finally OPEN and of course, under safe COVID protocols. The Hybrid system is working great and a popular way for clients to get the best of both worlds. I combine one day of coaching with 2 more days of online coaching that you can do in the comfort of your home or your very own facility you’re used to training at (Goodlife, Muvment, etc). This is an excellent cost-effective choice that merges online training with small group personal training, only your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line. (One caveat, This is recommended for clients that are independent and need a little coaching but are very good at movement and training on their own)

2. Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, I can get you started on a 4-week program that you will do on your own in the comfort of your own home or gym facility. All exercises come hyperlinked with short videos for your viewing education and weekly communication in regards to your program’s progress. If this is something that fits with your day and time then just write ‘Online’ in the subject line. (One caveat, This is recommended for clients that are independent and need a little coaching but are very good at movement and training on their own)

3. Virtual Personal Training - For those that are fans of personal training but continue to stay safe within your homes, I am positive I can help you continue with your training. It’s even better now, NO MORE - fighting traffic, busy gyms, late show ups. Your session is a click away. You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line.
... See MoreSee Less

At Home Workout Solution

www.the-fitness-experts.com

COGO Performance Development
COGO Performance Development

Back to the premise of gaining muscle, here is a note to self; if you focused a goal of adding 30-50Lbs to each one of these exercises in the next year (depending on the exercise of course). You could GAIN a LOT of muscle!! Notice I said year, and not 12 weeks? Let your training do the talking. Feel free to DM me for advice #consistency #gainsgainsgains #goalsetting #fitnessmotivation #pushyourself #yyc #yycfitness #cogoperformance ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

Rule #2 (The 5 Rules of LASTING Weight Loss)

This week I’m covering my 5 Rules of LASTING weight loss.

Last time, I discussed Rule #1. Check your email if you missed it. The subject line was “The 5 Rules of LASTING Weight Loss.”

Here’s Rule #2: WORK!

Just about every infomercial out there about weight loss tries to sell you on not having to do any actual hard work.

Sorry, it just doesn’t work (there’s that word again) that way.

Anything worth having requires work.

No exceptions.

But, most people want to find a loophole and savvy marketers will be happy to sell it to you.

If you’re not willing to work at it, then don’t bother.

Also, don’t get “paralysis by analysis” either. That’s where you spend so much time researching that you never actually implement…

I’ve also heard the excuse, “I’ll start your program when I get in a little bit better shape.”

WHAT?! Do you realize how silly that sounds?

So, Rule #2; be ready to work. Better yet, be EXCITED to work. :-)

You already know things you can take action on right now (drink more water, eat more veggies, get 15,000 steps in per day). Here’s why it’s so important you do so:

When you take action you begin to build confidence. Action breeds more action…You feel even better about yourself and your ability to succeed... so you keep taking action towards success...

If you want to feel unstoppable, do something that moves you towards your goals.NOW!

If not for the immediate results, do it for what happens in your mind - you build self-confidence and move from thinking to doing. You’re making progress...no matter how small.

As you do this, your identity becomes about being a “doer” and the positive action starts to become routine…

Once it becomes routine it leads to expansion for more action…

And, the only way to achieving LASTING weight loss is through constant action!

You have more potential than you can probably imagine (I see this all the time with clients & 6-week Challengers), but unless that potential is fed by the best beliefs, attitudes, and resources...then followed up by consistent action...it remains untapped.

Tony Robbins has a Success Cycle that I think is spot on.

Here’s how it works:

You have a (perceived) level of potential, and based on that, you take action.

The action naturally yields a result.

The result you achieve enforce or reinforce your belief about your potential.

An improvement at any point in the cycle will create improvement in all parts following…

The problem is most people have a limited belief about their potential and therefore don’t take action (CONSISTENTLY) to change the results they see in their life.

So, start taking action now. You’ll start to get the results you want, and those results will feed the whole cycle.

Also, when you take action, it gives you confidence so when you’re confronted with negativity or even temporary defeat, you can withstand it and not get derailed. You learn to push through and stay on target…

Begin now by investing time in daily activities/practices that move you towards your goal...LASTING weight loss. Plan your day/week ahead, and schedule time to work (cook, eat, train, sleep, etc.) on building the healthy and fit athletic body you want…

If you've been following my emails from last week you know this is the week we start the promos at our facility. We are going to be running new promos every day to compliment our Free At Home Workout Solution on social media, so feel free to share this email to a friend or family member who needs a little bump to get started or isn’t following me on social media click the link below, and shake some of that rust off on me.

www.the-fitness-experts.com/cogo-performance-at-home-workout-solution-signup

Stay healthy my friends,

Coach Gomez

P.S. See if any of these promos interest you below, I’m sure I’ll be able to help you get to those athletic or fitness milestones in no time!

1. Hybrid Training - The GYM is finally OPEN and of course, under safe COVID protocols. The Hybrid system is working great and a popular way for clients to get the best of both worlds. I combine one day of coaching with 2 more days of online coaching that you can do in the comfort of your home or your very own facility you’re used to training at (Goodlife, Muvment, etc). This is an excellent cost-effective choice that merges online training with small group personal training, only your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line.

2. Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, I can get you started on a 4 week program that you will do on your own in the comfort of your own home or gym facility. All exercises come hyperlinked with short videos for your viewing education, and weekly communication in regards to your program’s progress. If this is something that fits with your day and time then just write ‘Online’ in the subject line.

3. Virtual Personal Training - For those that are fans of personal training but continue to stay safe within your homes, I am positive I can help you continue with your training. It’s even better now, NO MORE - fighting traffic, busy gyms, late show ups. Your session is a click away. You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line.
... See MoreSee Less

At Home Workout Solution

www.the-fitness-experts.com

COGO Performance Development
COGO Performance Development

The 5 Rules of LASTING Weight Loss

This is for those that don't receive my email, enjoy!

My friends,

All too often people lose weight only to quickly find it again…

In the coming week I’m going to share my 5 Rules of LASTING weight loss.I’ll give you one per day to keep the emails short and give you time to really process each one…

Rule #1:Get Clear

At the most basic level you might think of “getting clear” as setting a weight loss goal - lose 20 pounds in 6 weeks, for example.

That’s certainly part of it, but it’s not what I’m talking about here.

The thing you need to get clear on is what does life look like when you achieve your goal…

How do you look?
How do you feel?
How do you perform?
What is your attitude like?
What is your self-esteem like?
What is your workout & nutrition plan?
Often, we just focus on the number on the scale, but the reality is you want something more…

For me, it’s to feel great in my skin, have confidence, feel strong, have lots of energy and no annoying aches & pains, especially as I get older.I enjoy eating healthy and working out regularly.I know that when I feel great, I do great.

How about you?

Here are some additional questions that might help you turn your vision into your reality…

What will you sacrifice to make it your reality?
What is truly important to you (personally & professionally)?
What is the outcome you’re dedicated to?
For me, the most important thing is my health because without it I’m pretty worthless to those who count on me; my family. Plus, with poor health, I can’t enjoy life, and what’s the point of living if you can’t enjoy it?

What about you?

By the way, I’d LOVE to read your answers!

Oh, and one more thing…

People around you (often your closest friends & family members) are going to doubt you...they’re going to try to kill YOUR dreams.

DON’T LET THEM!!!

You may also try some things and they won’t go quite as planned.So what?!

Earl Nightingale defined success as “the progressive realization of a worthy ideal.”If you’re working on it and moving towards it you’re successful.:-)

Moving forward, If you caught yesterday's email, this next week starts the promos at our facility. We are going to be running new promos every day to compliment our Free At Home Workout Solution, so feel free to share this email to a friend or family member who needs a little bump to get started or isn’t following me on social media click the link below, and shake some of that rust off.

www.the-fitness-experts.com/cogo-performance-at-home-workout-solution-signup

Stay healthy my friends,

Coach Gomez

P.S. Before next week begins, see if any of these promos interest you below, I’m sure I’ll be able to help you get to those athletic or fitness milestones in no time!

Hybrid Training - The GYM is finally OPEN and of course, under safe COVID protocols. The Hybrid system is working great and a popular way for clients to get the best of both worlds. I combine one day of coaching with 2 more days of online coaching that you can do in the comfort of your home or your very own facility you’re used to training at (Goodlife, Muvment, etc). This is an excellent cost effective choice that merges online training with small group personal training, only your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line.

Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, I can get you started on a 4 week program that you will do on your own in the comfort of your own home or gym facility. All exercises come hyperlinked with short videos for your viewing education, and weekly communication in regards to your program’s progress. If this is something that fits with your day and time then just write ‘Online’ in the subject line.

Virtual Personal Training - For those that are fans of personal training but continue to stay safe within your homes, I am positive I can help you continue with your training. It’s even better now, NO MORE - fighting traffic, busy gyms, late show ups. Your session is a click away. You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line.
... See MoreSee Less

At Home Workout Solution

www.the-fitness-experts.com

COGO Performance Development
COGO Performance Development

Are you struggling when trying to build muscle?! Try incorporating these 6 Laws for building muscles. Over time your results will thank you. And don’t forget, stay consistent, it’s the only way you’ll succeed in any of your goals. Also feel free to PM me if you’d like to look at your goals with a more objective eye. #justlift #justtrain #musclebuilding #strengthandconditioningcoach #fridaymotivation #cogoperformance #yyc #yycfitness #yyctrainer ... See MoreSee Less

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COGO Performance Development
COGO Performance Development

If you want to build muscle, then push a little harder at every session. If this means 1 more rep or 5 more pounds then keep progressing. This works great with compound lifts, and always focus on the mind to muscle connection to feel the muscle working. On top of all this, get your protein, get your sleep and most importantly, STAY CONSISTENT #mindmuscleconnection #1MoreRep #protein #sleep #recovery #compoundlifts #cogoperformance #yyc #yyfitness #stayconsistent ... See MoreSee Less

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cogoperformance

YYC trainer, strength & conditioning coach, movement specialist, martial artist, love my life, love my journey, love my babies

To my family, friends, clients all those that touc To my family, friends, clients all those that touched our lives, I wish you all a happy and healthy New Year! 2021, you got another thing comin!
Another fantastic session last night with my field Another fantastic session last night with my field hockey girls. Working on some general prep teaching hinging posture and breathing patterns. These are the base fundamentals of movement and sometimes weights are just garnish on the plate. #fieldhockey #fieldhockeygirls @legacyacademysports #strengthandconditioning #strengthandconditioningcoach #sportsspecific #hardwork #yycsports #yycfitness #yycpersonaltrainer #yyc #fridaymotivation
Not the most motivational of songs for a little co Not the most motivational of songs for a little contrast session but it’ll do the trick. Great session mister @jordanmyren always pushing the envelope and learning. You remind me of many that came before you, and I’m grateful to work with you young man! #thursday #thursdaymotivation #keeppushing #hockeycanada #hockey #midgethockey #contrasttraining #frenchcontrast #potentiation #adaptation #inseasontraining #yyc #yycpersonaltrainer #yycfitness #youthathletes
First session in the books @priddisgreens working First session in the books @priddisgreens working with a couple of the clients on our amazing Golf Performance Project with Jay Myren. This phase encompasses general preparation, understanding movement, core, and hip stability. This is mated with a foundational and tactile approach to learning fundamentals in your position, posture, and rotation when striking a ball. 

All I’ve got to say is, what a difference! From their first testing and assessment day to their first session with us. Night and day my friends. Our goal was to take a very different approach to coaching and improving the individuals skills on the green; we train motor patterns through movement and exercise so that we can transfer them back to your game one session at a time so that you can feel and see the improvements in real time. #coaching #golf #golfperformance #golftraining #yyc #yycfitness #wednesdaywisdom #trainsmart
Today’s #hockey #reactivesessions and yesterday’s #fieldhockey general prep. So fulfilling to see these young athletes striving for more. Different #sports different #goals one #mindset #performance #coach #youthathletes #development #whatsyourgoal #fridaymotivation #justlift #workhard #thefuture #yyc #yycfitness #greatday
I was a little silent this week due to all project I was a little silent this week due to all projects coming to fruition! Later today I work with a fantastic small group of young ladies that want to get an edge on their competition in field hockey so big shout out to @legacyacademysports and another shout out to Jay Myren and @priddisgreens for allowing me the opportunity to bring a fresh approach to golf performance training. My homeschool sports academy is crushing it! The weeks not over and spirits are high. Projects take time so be patient as the labour of love is a long road with bumps and bruises so be patient and do great work guys! #thursday #thursdaymotivation #crushinggoals #fieldhockey #golf #homeschool #virtualtraining #strengthandconditioningcoach #performancetraining
Bringing back #physed #class to the #homeschool #c Bringing back #physed #class to the #homeschool #community 2 weeks in the books, and 4 to go for this program’s subject: #ultimatefrisbee love the new community I work with! A great bunch of kids willing to learn and have fun and sometimes get out of their comfort levels. We strive for better in every class, and we open our minds to newer things, and that is what the base fundamental practice of the HomeSchool Sports Academy is all about. That and the funnest class I remember! Phys.Ed!!! Stay tuned for a new Instagram page. #learning #learningthroughplay #homeschool #homeschooling #education #ultimatefrisbee #ultimate #homeschoolyyc #yyc #yycliving
My good friend and client had a great chat during My good friend and client had a great chat during his session today, and we talked about educating our children and slowly learning what their interests are so that we can nurture them as they grow. Now he’s a huge mentor to me even in business as well as fatherhood considering he’s got 5 and I only have my two. My learning curve continues especially surrounded by such influential people in my life. He sent me this and it’s funny because it’s what I’ve strives for. Thank you @klassylams it’s these little things that make me appreciate our friendship. Here’s to the parents out there that continue to learn with their kids. Have a wonderful day! #fatherhood #dadlife #beautiful #quotes #notjustatrainer @cogoperformance #brucelee #inspiration
Bug shout out to the field hockey ladies of @legac Bug shout out to the field hockey ladies of @legacyacademysports for their hard work. And @mallusdei of @pinnaclesoccerperformance for letting us use their larger training facility. #hardwork #hardworkpaysoff #fieldhockey #strengthandconditioning #coach #mobility #strength #performance #yyc #yycfitness #mondaymotivation
An amazing actor, in my humble opinion, the best b An amazing actor, in my humble opinion, the best bond. Moved past the bond series to build an incredible body of work. If we could all show this much dedication to our own passion for our craft, we may just scratch the surface of success. RIP. #007 #bond #actor #thespian #mychildhood #RIP
Early Saturday morning with one of my oldest frien Early Saturday morning with one of my oldest friends and hardest working clients. Also owner of an incredible new company @myfelixsmart helping aquarium owners worldwide! #goals #motivation #saturdaymorning #traininghard #focused #virtualpersonaltraining #nocovid #cogoperformance @klassylams #businessowner
Have a great weekend folks and please drive safe! Have a great weekend folks and please drive safe! #tgif #strengthtraining #motivationfriday #coaching #haveagreatweekend #yyc #yycfitness @littleworldslearningcenter @jordanmyren
Let’s start Monday with a hop in your step on a Let’s start Monday with a hop in your step on a cold winter day, have a great day Calgary! #mondaymotivation #fitnessmotivation #plyometrics #personaltrainer #trainhard #hockeytraining #cogoperformance @jordanmyren
It’s time for the “sexy exercise” talk, unf It’s time for the “sexy exercise” talk,  unfortunately, everybody likes watching the sexy exercises on YouTube, Instagram, or Facebook. The problem is they want to try them out in their program without understanding why that individual is even doing those exercises or how long they’ve been training to be able to do those exercises. Write smart programs or find the right trainer that understands what your needs are. Here is an example of a young Hockey Player doing dynamic movements so that I can obtain a specific adaptation out of him. What you didn’t see, was the maintenance program for the last three weeks once a week or all the movement and dynamic preparation prior to the videos I uploaded, enjoy! #trainsmart #dynamictraining #inseason #strengthandconditioning #coachlife #cogoperformance #hockeytraining #motivate #justlift #explosivetraining @jordanmyren
Last week got away on me! It was a great session r Last week got away on me! It was a great session running the field hockey girls of @legacyacademysports through their screens and performance testing. I’m now starting their three phases of training with some homework for them to do on their days off. It’s an exciting as well as interesting time to be a trainer so I’m excited to see how we can improve these young ladies! #cogoperformance #legacyacademysports #strengthandconditioning #fieldhockey #fieldhockeygirls #speedandagility #endurance #recovery #injuryprevention #yyc #yycfitness
Happy thanksgiving to my family and friends #grate Happy thanksgiving to my family and friends #grateful #begrateful #family #friends #greatlife #love
Lil prospect testing on the weekend with my boys! Lil prospect testing on the weekend with my boys! My favourite lil guinea pigs and the best competitors too. Now you know how I come up with such great performance and fitness tests! #lovemyboys #lovemyfamily #lovemywife #lovemylife❤️ #performance #fitnessfamily #power #speed #agility #endurance
@legacyacademysports and @cogoperformance at @accu @legacyacademysports and @cogoperformance at @accuratefieldhouse this evening working together for the next 12 or more weeks to help improve the potential of these youth field hockey athletes. #fieldhockey #test #strengthandconditioning #functionalmovementscreen #speed #agility #power #core #endurance #measure #improve #persistence #yycnow #yycfitness
Fitness testing later this evening for legacy fiel Fitness testing later this evening for legacy field hockey Academy! I feel privileged to have been chosen as the strength and conditioning coach and I’ve developed a pretty concise test for them so that we can start programming around the next 12 to 15 weeks of Academy. I look forward to getting these ladies into tiptop shape and depending on their age hopefully help them out with getting into colleges. #fieldhockey #fieldhockeytesting #yyc #accuratefieldhouse #testyourpotential #potential #performance #yoyotest #40yarddash #power #speed #core #endurance #agility #havingfun @cogoperformance @legacyacademysports
MCGA! Making chin-ups great again, and a little th MCGA! Making chin-ups great again, and a little thrusting ready for the weekend, great way to finish a Friday at CPD! #fridayvibes #fridaymood #fridaymotivation #sweetmix #daddylikes #yycpersonaltrainer #yycliving #cogoperformance #hockeytraining #strengthandconditioning #crazycoach
Mobility and flexibility, priming the nervous syst Mobility and flexibility, priming the nervous system and getting it ready for the session at hand. This is one of many combinations I’ve put together prior to training strength. It’s also part of a bigger sequence when I want to work on speed and agility where I also add dynamic mobility. It can be done stationary or walking. Sometimes it’s my own personal dad bod yoga, lol! #tuesdaymotivation #mobility #flexibility #dadbod #90shiphop #olskool #cogoscorner #yycpersonaltrainer #yycfitness #yycliving #strengthandconditioningcoach #thingstodoinnyc
Hockey’s back and so is my defenceman! A little Hockey’s back and so is my defenceman! A little assisted exercises to finish off the session, and this kid is still strong as ever, even when you whip the Lazy Bear! #hockeyplayer #hockeytraining #cogoperformance #yycsports #yycfitness #yycliving #yycpersonaltrainer #performancetraining #tgif #haveagreatweekend
Family, ribs and football, that’s love baby! #go Family, ribs and football, that’s love baby! #goniners #family #sundayfootball #bbq #49ers
It’s game day folks and the revenge tour is abou It’s game day folks and the revenge tour is about to begin one game at a time! It’s time for the #fuckin #fortyniners to start the #asskicking for the season but let’s not forget #thegoat #joemontana #goniners #ninersforlife #revengetour
#nuffsaid #personaltraining #yyc #pushgirl #wheell #nuffsaid #personaltraining #yyc #pushgirl #wheellife @carissalouisee
New, Sept PROMO! 70% off your first month on any o New, Sept PROMO! 70% off your first month on any of my monthly subscription memberships, including online coaching! Is it safe to train here?! You damn skippy! Semi-private, small facility, great community, intimate setting and the list goes on. Take advantage of this great promo, and welcome to our great little community! #septemberpromo #promo #semiprivatetraining #personaltraining #onlinecoaching #yycfitness #yyc #personaldevelopment #motivation #performance #performancecoach #community
It’s been an interesting year but a lot to work It’s been an interesting year but a lot to work towards. Here at Accurate Fieldhouse I’ll be joining an elite field hockey camp and providing strength and conditioning for the girls, something I’m very excited about as it is a brand new project that I’ll be a part of. And the planning has begun for a Junior Golf Sports Development Training System but I’m also very excited about as it is with the hopes of growing a junior community and putting Calgary on the map. I know Covid hasn’t been easy for a lot of us in this industry but it’s those that can adjust the fastest they will continue to succeed. So cheers to my colleagues and friends who are still in the grind. #fieldhockey #golfdevelopment #yyc #yycfitness #strengthandconditioning #performance #accuratefieldhouse #cogoperformance #dontgiveup #grind #hustle #hustleandmotivate
Oh ya, I train everyone in one way or another... 3 Oh ya, I train everyone in one way or another... 3 years old and the world is his oyster, my little monster man never seizes to amaze me. #lovemysons #myoldest #bigboy #love #family #bmx #bmxlife
My old cue was always to bend that bar and tighten My old cue was always to bend that bar and tighten those lats. Last week I got a great tip from @marisainda on Instagram for a way to keep those lats engaged throughout the movement. This is what a lifting/coaching community is all about. Thank you @juggernauttraining and all of the coaches out there that without knowing, mentor each other. #justlift #mentors #performance #mondaymotivation #deadlifts #personaltrainer #yytrainer #yycfitness #yyc #learnliftlove
Today I’m painting the rest of the gym. But outs Today I’m painting the rest of the gym. But outside a large group of fit ladies are competing against each other and themselves in a fun cross training competition it is run by a friend of mine @femsport_athletics seeing you today made me reminisce of a few years back when I had my own team in here and they were going up to receive their metals. Such a great experience and such a great competition I’m happy I was able to help them out in looking for a venue in Calgary during these tough times. Good for you Nancy thank you for keeping it going. A big congratulations to all the competitors and it was great to see an old colleague competing @corekinexion I hope to see you are back here next year and hopefully the air will clear, no more Covid in the groove will be gigantic like it used to be! #femsport #strongwomen #greatcompetition #yyc #yycfitness #accuratefieldhouse #thanks #gratitude
@carissalouisee Is one of the hardest working clie @carissalouisee Is one of the hardest working clients that I have! Always pushing always forcing herself to work harder. She finally listens to me in regards to her eating and the proof is in the pudding she’s really starting to lean out and all of her hard work is starting to show... even though she hates wheeling backwards up a slope for reps... Just look at that back! I mean, she must be one of those rap guys training partners! LOL! Even though you make me listen to a lot of Drake I still love you buddy keep training hard you’re an inspiration to so many, even to me. #inspiration #hardwork #capable #adaptiveathlete #cogoperformance #fridaymotivation #yyctrainer #yycathlete #rollback #yycfitness #whydrake
Working on self-care is just as important as worki Working on self-care is just as important as working on strength training. This is me doing a mix of injury prevention, therapy, and trying to fix a bum right hip. It’s weird to think that something so innocuous is kicking a ball around could suddenly cause an immense amount of pain. But this is a lesson learned especially when I teach my clients to make sure that you were doing your myofascial release as well as your mobility and movement prep. Now, all I do is mobility and movement prep as a work out. My lower body is not allowing me to load it yet, so I have to be patient and I have to be consistent. Take care of yourselves, stay healthy, and listen to your body. #injuryprevention #selfcare #athletictraining #yyctrainer #yycfitness #yycathletics #fitnessmotivation #cogoperformance #recoveryispossible
Make me look like like that Instagram model clown! Make me look like like that Instagram model clown!!! 
Well, they’re not that aggressive, but it’s a very common question. Whether it’s looking like a model or looking like an athlete or looking like an actor. The reality is it’s never a 12 week program it’s a complete change of habits and it’s a complete change of lifestyle. If you’re willing to do that and not look at them as a sacrifice but actually as a lifestyle, then you will be well on your way. My greatest enjoyment has always been to teach youth athletes and it’s usually because it’s not a question of can you make me look like that particular person, but can you help me get to college? Or can you help me get on that team? The answer is I can and it’s I can to both the regular Jill, the regular Joe, or the youth athlete, my question back though is what are you willing to do? What changes are you willing to make? #lifestyle #habits #whatwillyoudo #cogoperformance #yyc #yycfitness #motivation #beyourchange #itsyourjourney
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Franco GomezFollow

Franco Gomez
cogofitnessFranco Gomez@cogofitness·
18 Nov

Just posted a photo @ COGO Performance Development https://www.instagram.com/p/CHvX7jFJoOE/?igshid=6a5yu5utnib1

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cogofitnessFranco Gomez@cogofitness·
5 Nov

Just posted a video @ Accurate Fieldhouse https://www.instagram.com/p/CHOjCwHBltl/?igshid=18976531saehy

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cogofitnessFranco Gomez@cogofitness·
2 Nov

Just posted a photo @ COGO Performance Development https://www.instagram.com/p/CHGxKe6hs2e/?igshid=7clue0jdmz18

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cogofitnessFranco Gomez@cogofitness·
15 Oct

Just posted a photo @ COGO Performance Development https://www.instagram.com/p/CGX-byFhzYV/?igshid=14g5vszweiyx5

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cogofitnessFranco Gomez@cogofitness·
14 Oct

Just posted a photo @ COGO Performance Development https://www.instagram.com/p/CGVUXnFBKW8/?igshid=13j4ixaishn84

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