Spotlight Athlete of the Week: Meet John Quenneville

July 31st, 2015

This week’s spotlight player is 5th year Premier Strength athlete John Quenneville.

In the gym, Johnny excels at explosive power. He currently has one of the best vertical jumps as well as in the top five of standing long and triple jump. Johnny is also quick on his feet with fast times in the 20m sprint and pro-agility. Always energetic in the gym, John’s fun personality always helps to fuel the 1030 workouts. Johnny’s goal for training is to put more size on his 6’1 frame and continue to develop his strength to a pro level.

Drafted by the New Jersey Devils, 30th overall in last year’s NHL entry draft, the future is bright for the offensively minded center. Johnny is a hard working player with a gift for scoring. His mix of talent and vision makes him a threat anywhere on the ice. John exploded offensively in the Wheat Kings playoff run this past season, tallying 19 points in 19 games, leading Brandon to the WHL Championships against Kelowna. His love for hockey is evident in the way he approaches and plays the game. John has represented Canada in the U17 World Hockey Challenge as well as on the U18 Men’s National Team and will be attending the World Junior Summer Showcase next week in Calgary. This dynamic, talented player uses his size to protect the puck and has been described as having a NHL makeup.

The Devils have themselves a skilled and highly talented forward, prime to make his appearance in the NHL in the not too distant future. Premier Strength is proud of John’s success to this point and looks forward to being a part of his career for years to come.


CarbION: Your carb recovery kick starter!

July 30th, 2015

Offseason training is a grind that diminishes your body of important macronutrients, especially carbs. Carbohydrates are an essential macronutrient that provide the body with glucose. Glucose is then converted into glycogen, which is the energy source the body utilizes to fuel basic bodily functions and physical activity. Carbohydrates are the most effective and readily available fuel that your body can use during prolonged bouts of physical activity, so it is of paramount importance to replenish your glycogen stores following exercise induced depletion.

So, how should we replenish these much needed nutrients?

CarbION is a recovery enhancing supplement made up of a six-carb source complex which range from extremely complex to simple carbohydrates, used to help replenish nutrients lost through training. The problem with simple carbs is that they breakdown quickly, causing your blood sugar levels to spike and then drastically drop. CarbION is specially formulated, using six different complex carbohydrates that have a variety of absorption rates to aid in reducing insulin spikes ultimately resulting in a sustainable and reliable energy source. CarbION contains a mix of complex and simple carbs that breakdown at different rates to keep you fuelled. This sustainable energy source will provide a steady carb supply to working muscles, help reduce muscle glycogen depletion, and fuel recovery from tough workouts.

Beneficial dosages of CarbION come from supplementation before and during training. Mix 2 scoops of CarbION with 1 scoop of BCAAs 30mins prior to training and continue drinking 1-2 scoops worth of CarbION during your workout.

CarbION isn’t for every athlete so, talk to Barry to find out if CarbION should be in your routine!

The Omegawave Athlete Monitoring System

July 28th, 2015

Are you optimizing your workouts? The level and amount of training elite athletes put their bodies through can often lead to athletic burnout, referred to as overreaching or overtraining. Athletic overreaching refers to a temporary performance detriment caused by physiological and psychological stressors. These stressors can be in the form of training stimuli, or from non-athletic stress from everyday life. A combination of the two is the most common culprit of both overreaching and overtraining. Generally overreaching can be relieved in a matter of days or potentially several weeks. Overtraining refers to a more long term detriment to performance caused by physiological and psychological stressors that often require weeks to months of rest to restore performance.

A lot of factors go into ensuring the body is ready for different aspects of training. An athlete’s readiness describes the current functional state of the athlete. The current functional state that an athlete is in determines their ability to reach their full performance potential. The type of training that we do at Premier Strength elicits many different facets of performance such as: speed, strength, agility, coordination and cardiovascular endurance, all of which put a different form of stress on the body. Every athlete can react differently to specific training stimuli and each individual recovers at different rates. The Omegawave monitoring system works to individualize each day’s training program based on the preparedness level of an athlete’s body for each individual facet of training. By measuring specific physiological markers, the Omegawave system can rate your body’s state of readiness for specific training stimuli. The Omegawave measures the readiness of 5 specific physiological systems as well as the overall readiness level of your entire body as a whole including:

-readiness of the Central Nervous System

-readiness of the cardiac and autonomic nervous systems

-readiness of energy supply systems

-readiness of the neuromuscular system

-readiness of the sensorimotor system

The Omegawave is able to measure your body’s overall readiness through seven scientific methods to perform a functional assessment of your overall capacity to meet the demands of specific forms of training. So how does this technology work? The athlete attaches a monitor to their chest, which measures the readiness of the metabolic and cardiac systems, along with an electrode attached to their forehead and palm, which measures the state of the central nervous system. Resting quietly, the electrodes measure the body’s readiness in only 5 minutes. From there, the data collected is immediately analyzed resulting in values stating your body’s readiness for endurance, speed and power, coordination and skill, and strength training. The data also provides you with functional state levels for your Central Nervous System, Cardiac and Metabolic systems.

So what does all this information tell us? Based on your results from a five minute Omegawave scan, Barry can determine what type of training your body is recovered enough to handle. By having a better idea of how each system in your body is reacting to particular training stimuli, he can monitor and tailor your training to help you perform at your athletic best. Talk to Barry today about Omegawave to see how else you can be optimizing your training.

Spotlight Athlete of the Week: Meet James Hamblin

July 24th, 2015

This week’s spotlight player is 3rd year Premier Strength athlete James Hamblin.

In the gym, Hammer is an all around athlete. Holding the current record for the beep test with a staggering 15.0, James also excels at speed and agility work as well. Hammer is the fastest in his age group by far with an unreal 3.95 pro agility and 2.79 20m sprint. He is only 15 hundredths off the current record held by NHLer Jason Chimera. James is also strong for his size, usually being the top player in his team fitness testing.

James was drafted 17th overall in the 2014 WHL draft by the Medicine Hat Tigers. On the ice, Hammer is a smart, speedy player. His agility prowess in the gym transfers to the ice, where he is quick on his feet. A pass first kind of player, Hammer is a hard worker who competes every shift. He also has a great scoring touch. In his draft year, Hammer exploded for 32 goals in 31 games, finishing the regular season with 50 points. His stellar play got the attention of Hockey Canada and he will be attending Hockey Canada’s U17 camp in Calgary next week!

The Tigers have themselves a hard working, all-around athlete with a bright future ahead of him. Premier Strength is proud of the athlete James has become and looks forward to watching his career take off.


Glutamine: Your immune system super booster!

July 24th, 2015

Who doesn’t hate getting sick? Due to the effect intense training has on the immune system, elite athletes tend to get sick more often. Did you know Glutamine supplementation can actually help your compromised immune system?

Glutamine refers to an essential amino acid that the body is capable of producing on its own. However, under times of stress such as muscular trauma and illness, stored glutamine levels can drop by as much as 50%. Glutamine is the primary fuel source for the immune system to fight invading micro-organisms. Since the immune system is necessary to help the body recover from stress, glutamine plays a role in helping the body recover from intense training by “normalizing human growth hormone levels (hGH), promoting glucose uptake into the muscles, enhancing the hydrated state of the muscle, and reducing the acid buildup within the muscle.” In regards to dosage, there has been multiple suggestions from different sources. There has been no studies showing an upper limit to supplementation but the most common recommended dosage ranges from 20-30 grams per day to increase and maintain a constant blood concentration. Helping boost your immune system is as simple as a spoonful in your shake. As Barry if Glutamine should be in your shaker today!

For more information on the benefits of glutamine, check out


Roll Out!

July 21st, 2015

Every workout starts with 5-10 minutes of foam and lacrosse ball rolling. But why do we roll and what benefits does it have for athletes? Foam rolling acts as a form of myofascial release. Myofascial release refers to a form of soft tissue therapy which aims to relax contracted muscles, improve blood circulation and initiate the stretch reflex in the muscle. Foam rollers help to release tight muscles and knots that can build up in muscle tissue from training. As you roll, fibrous tissue is broken down, increasing circulation and blood flow to the area to help diminish muscular soreness from exercise. Foam rolling has also been found to increase mobility, by releasing tight musculature and fascia. At Premier Strength, we roll before every workout, as it helps prepare the body for training by increasing blood flow and preparing the muscle for exercise. Foam rolling should also be included in your cooldown routine as well, to help the body recover and help limit the development of DOMS (Delayed Onset Muscle Soreness). Here are some tips to keep in mind when you are rolling:

  • Avoid rolling up and down quickly. Take your time on several spots of the muscle belly, slowly working your way through the whole muscle.
  • Stay disciplined. Benefits don’t come from foam rolling once and a while. Commit to a program of foam rolling in which becomes a part of your pre-workout or pre-game routine.
  • It is more beneficial to roll for 5-10 minutes daily, opposed to longer periods of time less frequently. When you spend an extended amount of time on the roller in one session (above 15 minutes) you can damage muscle fibers, possibly leading to muscular contusions.
  • Move around the roller. Don’t confine yourself to rolling in only one direction. Make sure to work the muscle belly in multiple directions for the best benefits.

Foam rolling should be an essential part of your training routine. Get your body rolling with a foam roller!