Tuesday, July 16, 2013

To Front Squat or To NOT Front Squat

Powerlifting involves three main lifts… SQUAT, bench press and deadlift.   Big numbers in back squatting pretty much indicates your manhood (only in the strength world).   Who wants chicken legs right?   I agree to a degree.  I don’t think the back squat is a be-all exercise though.  Here’s why…

I watch Youtube videos of a great strength coach Elliot Hulse a lot.   He has a no nonsense approach to “being a stronger version of yourself” and has many videos online.   He is a successful businessman, trainer and strength athlete.  Those are three great reasons to believe what he says.  

One video hit me and it was about front squatting.  He explains that back squatting is great BUT front squats are better for athletes.  I will post the link to the video but first I want to explain why it hit me so hard…

A few years ago I decided on my own that I was going to replace regular back squats for front squats.  I felt I could keep a more upright position and go deeper while squatting and really get a killer ab workout in without stupid crunches.   Actually, my legs and core were more sore than doing back squats and a more direct abdominal exercise. 

I hammered away at fronts for months and months.  Every once in awhile I would add some progressively heavier singles of back squats AFTER my front squatting sets.  I started competing in Strongman and had the idea of doing a powerlifting meet in my head so I wanted to keep the ‘groove’ on my back squats.  Simple.

One day I was curious and wanted to see what my back squat max was and started working my way up.  All alone in the local gym’s power rack I got up and smoked a 485lbs squat!   I know… Nothing crazy…BUT I didn’t do endless sets of back squatting to get there.  I went from a 405lbs struggle to a solid 485lbs.   Why?  I fixed my weak points.  The weight of the bar did not crush me as the weights got heavier because my core and upper back were so much stronger.   I was able to go deeper so I had stronger hamstrings. 

Speaking of stronger hamstrings, what happens when you increase their strength? STRONGER deadlift!   Many people train squats and deadlifts on the same day but I found deadlifting and back squatting on one day just too taxing.  One or the other would suffer depending on the order of exercises that day.  I am now back to FRONT squatting on it’s own day and deadlifting on it’s own as well.  Result? My back gets more rest after deadlift day and I still can blast my quads and increase their strength for stuff like transport pulling.  Front squats have an extreme functional carryover and also fix your weak areas. 

Check the Elliot Hulse video here … it has even more info than my experience with front squats! (more scientific too)

And of course… follow each workout with some BCAA’s and NutriWhey!!

Stay “ALL NATTY” folks, your goals can be reached naturally!!

Rich

Wednesday, March 27, 2013

Do You Take Care of You Body?


This entry was written by Alison Orr, one of the newest members of Team Cygen.  Alison has appeared on the stage many times as a fitness and bikini competitor and is currently training herself (and others) for the upcoming season.  This is Alison's first entry...enjoy!!!

Sure you do!  That’s why you eat right, exercise and take the appropriate supplements for optimal performance.  You have high expectations of your body; you push, train hard and heavy, follow these crazy diets and are barely able to walk out of the gym after a session.  Whether you are an athlete, a competitor or fitness enthusiast you thrive off this way of life.  Exercise is a great stress reliever, makes you feel good with all those positive endorphins being released.  It really is a mind, body, spirit thing. 
But what do you do for after care? What happens when you are sick? You’ve tweaked your shoulder, hurt your back.  Do you continue to train?  As they say “no pain, no gain” right? Wrong!  I’ve learned the hard way and have experienced this though clients and myself.  We all think we’re invincible, got to push through this.  Why would we listen to our bodies? Because if we don’t we’re really going to hurt ourselves and may require surgery down the way.
I tweaked my hip back in the fall, thought I could train through it-nope.  One morning I woke up and couldn’t walk on it.  I was hobbling around like an old lady.  It required a month of massage, and acupuncture to get it back.  I now train more sensibly.  It’s not about how heavy I can go, but am I performing the exercise properly, I make sure to stretch after each workout and warm up the muscle with a light set or 2.  Those foam rollers are a wonderful thing, it’s like having a massage therapist on a daily basis.  I also highly recommend seeing a massage therapist at least once a month.  Don’t go when your injured go as a preventative to injury.
I write this blog to you house bound.  I’m trying to fight off a flu bug.  Nothing major has transpired-because I’m listening to my body.  I’m resting, drinking plenty of fluids even though sitting still is killing me.  I’m dying to train.  I don’t feel bad, but I don’t feel 100% so I’m listening to my body and resting it so it can heal and grow strong.  Its competition prep time but I won’t make any gains if my body isn’t at 100%.  So listen to your body and rest, recuperate because that’s when you make the most gains physically and mentally.  Happy training and enjoy those rest days!

Alison Orr, Cygen Athlete

Tuesday, February 26, 2013

Metabolic Damage: Fact or Fiction?



Steve Doucette is a national level bodybuilder and a member of Team Cygen Labs.  Here he talks about the facts and fiction of Metabolic Damage and how to avoid it…Enjoy!

Lately this issue has become somewhat of a hot topic, particularly in competitive female physique events (figure, fitness, bikini, bodybuilding). It’s no secret that as competitive athletes taking the stage, getting lean will require caloric deficit. For years, much of the population involved competed in local or national shows, perhaps once a year, for a few years. As the sport became more popular we began to see athletes appear at a number of shows throughout the year. And with the increase in popularity, so did the increase in elite competitors. Diets became stricter, cardio levels began to rise. Guru trainers capitalized on training these individuals, and to no surprise, the diet/training programs became more competitive. It was not unreasonable to see diets severely low in calories, coupled with high cardiovascular regimes.

Metabolic damage became a hot topic along the way, where we see people claiming to have slowed their metabolism to a degree where they could not get ‘in shape’ using previous standard protocol diets. Were they completely ruining their metabolism by the constant yo-yo diet approach? My answer is maybe. The basic premise in yo-yo dieting causing metabolic damage is intuitive, and part of a cycle of dieting without allowing recovery. Essentially, the competitor competes in a show, and throughout the process, the inevitable drop in metabolism occurs. With a drop in body weight, the body requires fewer calories to sustain that bodyweight. Contest is over, and the individual returns to not only previous normal caloric intakes, but likely excess intakes – cravings from a long grueling season of dieting kick in, perhaps multiple binge eating episodes… This can continue for weeks (or months) as part of a psychological and physiological process that is trying to get your body back to where it ‘belongs’. The problem is that during this ‘eating phase’, not nearly enough time was given for the body to adjust to the caloric needs. This is why it is not uncommon to see an individual return to or exceeding pre dieting bodyweights / bodyfat in a short time post-contest. At this point, because of the sports continued popularity, and addictive-like properties (let’s face it, many of us get addicted to the stage limelight), another contest is just around the corner.

Therefore the athlete once again returns to the ‘diet’. This time, at perhaps a slightly higher bodyweight but a still yet-to-be normalized metabolism, the individual discovers fat loss was not quite as easy. Perhaps this means a slight drop in calories or increase in cardio that they were accustomed to on ‘diet #1’. The athlete was however successful, but the problem may become an issue if this cycle continues. The contributors to metabolic damage include:

1.       Competing multiple times per year

2.       Adding too much bodyfat between diets

3.       Most importantly the combination of 1&2

But just how common is metabolic damage? I don’t know the answer to this. However what I do know is that it has become an excuse for many rather than truth. I am ok with that. The sport requires discipline, and more than many can afford to give. Again, no problem with that. The sport is not meant for everyone. However, the term metabolic damage has been tossed around in the fitness community freely without being educated on the matter. Individuals with better than average knowledge on nutrition and fitness will often roll their eyes at an obese individual claiming they do everything right but still don’t lose weight due to their underactive thyroid. Meanwhile, that said individual does almost no activity, and eats 2-3 large bags of potato chips in front of the tv before bed each night. Seriously… the thyroid wasn’t the problem! On the other side of the coin, having an underactive thyroid is a valid excess in some cases, yet perhaps not as often as it seems to be used as a scapegoat. In my mind, metabolic damage is a real thing. Just as the issue of underactive thyoids. However, both problems have solutions, and neither is an excuse. If you actually do have metabolic damage, this is not something to ignore. Take as much time away from competing as you can and get it corrected, SLOWLY. But on the flip side, do not blame metabolic damage for being unable to get lean unless you know truthfully this is the cause. The body is an amazing thing – it can recover from even the most grueling periods of time in a relatively short window. There is a difference between metabolic damage, and simply over-doing it post contest.

Tuesday, January 15, 2013

Crushing the Christmas Calories


By: Joel Guevarra
Joel has been in the health and fitness industry for over 10 years starting as a fitness assistant and moving his way to Strength and Conditioning Coach for many elite athletes.  These days Joel continues to train athletes but has added Brazilian Jiu Jitsu student and Cygen Labs Brand Manager to his resume. Enjoy his latest blog post!! 
  
So now that the Christmas tree is put away and the cookies are all gone (hopefully), it is now time to ring in 2013.  With every new year comes new year’s resolutions.  Most of us look to better our health and fitness so here are some tips to keep you on track and not “fall of the wagon” in February. 
Firstly, I’ll be honest with you...I know that this is a blog about new year’s resolutions but I do NOT believe in them especially when it comes to health and fitness.  I think you should ALWAYS look to better yourself all year and not just starting January 1st...So maybe let’s change the term “New Year’s Resolution” to “All Year Transformation”.  Keep this in mind when you are grinding it out at the gym.

So here are a couple tips that will help you achieve your goals and maintain them.

1.    Set a definitive goal.  Just saying that you’re going to lose weight isn’t enough.  Instead of staying “I’m going to lose weight” say “I will lose 15 pounds by March 1st”. This gives you a deadline and a number to reach. 

2.       Be unique in the gym.  It’s easy to compare yourself to others in the gym (especially this time of year when the gym is packed with new years resolution’ers).  Just because the person beside you is squatting 315 or running on the treadmill at neck breaking speeds doesn't mean you have to.  Remember that you are completely different from them so workout at your own pace and do things you enjoy doing such as bootcamps, zumba, yoga, hi intensity circuits but whatever the workout always work out hard.   

3.       Be unique in the kitchen.  Everyone likes different food and has different body types so you don’t have to eat the same way as the guy or girl sitting next to you at the gym.  Get creative with your clean eating so you can have fun and enjoy your food. 

4.       Pre-cook all your meals.  There is nothing worse than coming home from a workout to find out there is nothing to eat.  This is when majority of people cheat on their diet.  Pick a day when you can cook a bunch of meals for the week so you don't have to worry about those unscheduled cheat days.  Mine is Sunday's...why you ask?   it's my training off day and well....football is on and since I'll be inside watching the games, I might as well doing something productive right? 

5.       Focus and visualize.  Picture how wonderful it will be when you reach that goal.  How happy you’d be, how easy it will be to do things that you might not of been able to do before, and the looks you’ll get when you show of the “new” you. 
 

This is a great starting point for your journey to your “All Year Transformation”.  Again I am saying all year because your journey doesn’t end just at one goal.  You have to maintain it and go on to the next!

Happy 2013 everyone and see you all in the gym!  TRAIN HARD AND TRAIN SMART!!!

Tuesday, October 16, 2012

Getting to Know Team Cygen: Angela Doucette

So for those of you who don't know who Angela Doucette is...well....she is a women who wears many hats such as national level figure competitor, super mom and wife to fellow Team Cygen Athlete Steve Doucette....and she's damn good at all of it too! 

Hi Angela Lets start off by telling us a bit about yourself?

I am a National Level Figure competitor originally from Ontario but now residing in Nova Scotia. I am currently a stay at home Mommy of two young children. I have been training for almost 15 years and enjoy researching all aspects of health and fitness. I started competing as a fitness model and made the progression to the sport of figure as I added more muscle to my frame over the years.

Well thanks for taking the time my fellow Ontario-ite (I think...) so what made you get into the sport?

I was diagnosed with Ankolosying Spondilitis when I was 20. After some research it seemed strengthening muscles and staying healthy helped the symptoms and progression of the disease. I joined a gym and quickly became addicted to changing my physique. I was approached by a few competitors and trainers who introduced me to the sport and I competed for the first time in 2004.

That’s a very inspiring story!! Since then tell me some accomplishments you’ve had in the sport?

So many great things have come from competing. When I competed as a fitness model I had the opportunity to work with many great photographers, even landing a photo on the cover of a Harlequin Magazine cover once!

Winning my first figure overall title at the Nova Scotia provincials was very exciting but most of all improving on my physique and overall health are better than any trophy I could ever win.

I also thrive off helping others in the sport and being a role model for anyone living or interested in living a healthy lifestyle.

Tell me a typical day for you when you are training?

I am up at 6:30 with kids. Get them fed, packed and off to the gym with them around 9 or 10am. They play at the gym child care centre while I train. I am in the gym about 1 hour and 15 minutes then pack the kids up and go back home for lunch. The rest of day is spent running errands, attending play groups, prepping meals, and cleaning up. After both kids are in bed it's cardio time. I have a spin bike and my trusted Precor elliptical trainer that I use while catching up on TV shows or watching movies. After that it's a quick protein meal and off the bed.

Super mom by day and Elite athlete by night!! Ok now give us a quick breakdown of your workouts and schedule…

This changes quite frequently (I get bored easily). I just finished a month of cardio/circuit type training with light weights and high heart rates. The goal was to improve my overall fitness, give my body a bit of a rest and all the cardio allowed me to treat myself a little more often with all the summer get together’s and party's.

Now I have switched to heavy (max weights) training again. I have a one day on, one day off rotation for the next month. I have a six day rotation:

Day 1 - Bench (chest, shoulders)
Day 2 - 35 min's cardio
Day 3 - Squat (legs, calves)
Day 4 - 35 min's cardio
Day 5 - Deadlift (back)
Day 6 - Off

Onseason, the 10 weeks before a competition, I change this rotation to 3 days on, 1 day off and I don't lift to my max weights.

When you are not training, what do you enjoy doing?

I love spending time with my family, shopping, and reading.

When are you are training, what does your diet consist off?

Mostly protein and fat with some carbs to fuel work outs:

Same old chicken, turkey, beef, veggies, fruit, olive oil, nuts, nut butters, oatmeal, and rice as everyone else.

Sounds pretty standard. If you can have 1 cheat meal, what would it be?

Spaghetti and meatballs with cheesecake for dessert

Awesome...so switching speeds, What is currently in your supplement cabinet?

Cygen Multi Pack, Cygen Fish Oil, Vit C, E, and Calcium
Iso 90 and Nutriwhey, Creatine, Decimate, Anabolic Link, BCAA’s, Glutamine

When do you take them?

All day pretty much, usually with each meal.

Finally, what’s next for you?

Atlantic Championships in New Brunswick and the World Qualifier National event both in the spring of 2013.

I would like to thank Angela for taking the time out of her busy schedule to share with us the day and life of Angela Doucette. Make sure to check her out in the Atlantic Championships and support the Team Cygen Athletes.


Friday, September 28, 2012

Getting to know Team Cygen: Steve Doucette

Team Cygen's Steve Doucette is a very successful national level bodybuilder and powerlifter.  I had the opportunity to ask him a few qusetions and here is what he has to say... 

Hey Steve Let’s start by Telling us a bit about yourself (example: quick bio, where you’re from, work, and what sport you compete in, etc)?
I was born in a small town in Nova Scotia. After graduating high school, I spent 4 years at Acadia University, and moved to Ottawa in 2002 to get my Masters Degree at the University of Ottawa. It was there I met my wife, fellow Team Cygen athlete – Angela. We had our first child and just months before having our 2nd, I moved back to my home province in 2011. My work involves analysis of clinical trial and any other health related research data.  Specifically I work as a senior biostatistician for a research unit in Nova Scotia. Outside of work, my focus is on my family, as well as my passion for the sport of bodybuilding. 
Wow your job sounds intense…So tell me what made you get into the competitive bodybuilding?
Growing up, I was never a very team oriented athlete. I much preferred relying on myself and no one else. Any individual sport is where I excelled. As a teenager, these included mostly endurance sports. Swimming, cycling and triathlon were the first that really put effort into. Cycling in particular, where high levels of strength was needed to win sprints and therefore win road races. I actually road for team Nova Scotia in the 1997 Canada Games! Genetically, I was never built to be a cyclist. I certainly don’t have the body type of Bradley Wiggens – the current Tour de Fance and Olympic Time trial champion… Perhaps if I were living closer to a Velodrome I would never have gotten into bodybuilding, but at the age of 18, I knew that I would never excel as a competitive cyclist. I turned to the gym. At the time, my older brother had been competing in bodybuilding and powerlifting, and I followed in his footsteps. I quickly gained back any amount of muscle lost from years of cycling. Eventually as cycling became less of a hobby for me, I had more time to focus on bodybuilding.
What are some accomplishments you’ve had in the sport?
I accomplish all my goals simply by bettering my previous performance with each and every contest I compete in. To date, I’ve competed in 18 contests by my last count. Even though winning has a lot to do with who shows up, I feel as though I have had a fairly good competitive history… As a junior, I won the Nova Scotia Provincials twice, as well as the Junior overall at the 2000 World Qualifier in Quebec city. When living in Ontario, my notable wins was a best poser award at the Ontario National qualifier and back to back wins in an Ontario regional and the Ontario provincial show in 2010. Most recently I won the 2012 Atlantic championships as a Middleweight.
Those are some impressive accomplishments!  So what is a typical day for you when you are training?
When dieting for a show, I typically use less rest days. When dieting, it’s harder to push yourself to 100% efforts in gym lifts compared to training for a powerlifting contest when I would not be restricting calories so much. So normally, a bodybuilding contest preparation day would revolve around my family and career schedule. Briefly, it would go something like this: Wake up, eat meal #1, prepare for work, drive to work, work,  meal #2, work, pre-workout supplements / pre-workout meal #3, workout at noon,   meal #4, work, drive home, meal #5, family time, kids to bed, cardio, meal #6, bedtime.
This hasn’t changed too much from non contest training / dieting. In the ‘off-season’, I typically have the exact same schedule, with more rest days as I am pushing myself way harder in the gym and need the extra recovery.
Give us a quick breakdown of your workouts and schedule…
Over the years, this has changed quite a bit from powerlifting training to bodybuilding training, dieting, and so on. This also varies week to week depending on my current schedule at work, home, etc. I take a very dynamic approach to bodybuilding and feel as though that is part of the game. Having too much structure can not only get boring, but also make it easier for your body to adapt. I have however more or less settled into a very common approach whether on or off season. Typically my workouts have been divided into 4 different workout days. Sometimes more, but if I do that for too long I feel as though I get too many days in between workouts. I have tried less but find I am not recovered enough to push myself with only 3 different splits. I normally will go either 3 days on, 1 off, or 4 days on 1 off. If I am dieting, as mentioned, this might be more along the lines of 6 days on, 1 off. Currently I have been more or less following this:
1.       Chest / triceps /shoulders
2.       Back
3.       Legs
4.       abs/calfs/biceps.
I will often throw biceps onto my back day, and sometimes eliminate tris/shoulders from my chest day and throw in those on another day depending on how I feel and how much time I have. Again, my workouts are during my lunch break so I often won’t have the time to get in longer than 45 minutes. I never follow a specific structure, but listen to my body more than anything. Sometimes I don’t even know what I am doing in the gym until I get there!
When you are not training, what do you enjoy doing?
Having 2 young kids takes up a lot of time. Spending as much time with them as I can when I am not working is usually a priority. It will be fun getting my kids involved in sport as they get older.
 Yes family always comes first.  When are you are training, what does your diet consist off? 
For protein, I rely mostly on eggs, tuna, beef, chicken and whey. Growing up I never liked fish too much, however each time I diet I seem to be experimenting with different things. I often throw in some fish at least a couple times per week in my meals.
Most bodybuilders will follow a low to no carb diet aside from the fibrous carbs. I am no different. When dieting I am not as strict as some might think though and as long as my carbs come near workout time, I honestly don’t limit the foods that they can come from. For example, many protein bars do contain quite a bit of carbs, and I will never restrict these from my diet – even a week before a show. I often eat apples or bananas on my diet. However, like most bodybuilders, the majority of carbs will come from veggies / salads. In fact when I am really low on carbs, most of the carbs will actually come from the small amounts found in condiments, spices, etc. But of course, that is only for a very short period of time. I try to keep the sport healthy for as long as possible – realizing that the final week or two is not what any nutritionist would ever call ‘healthy!’….
Fats usually come from beef, fish oil, olive oil, fatty fish, nut betters, and almonds. I do keep my fats fairly low as well, especially in the last few weeks. In the past my fats were almost zero, however my 2 most recent diets I have kept my muscles fuller for longer by keeping fats up. 
If you can have 1 cheat meal, what would it be?
When dieting, I quickly get a sweet tooth. Anything high in simple carbs would be high on my list. I usually like things crunchy, so a cheat meal for me might be a box of cereal (ex. mini-wheats). When in the off-season and my brain is not quite as ‘carb-starved’ I often have cravings for something a little more fatty, greasy – (ex. pizza, hamburgers with bacon/cheese, etc).
Pizza...burgers?  Sounds like a perfect cheat meal!  Ok on the other hand what is currently in your Supplement Cabinet?
Funny you should call it a supplement Cabinet. We actually have nearly an entire pantry dedicated to our supplements! Much of it is stacked with whey protein - Many would call it a supplement, but I call it food. My favorite is both Chocolate and Vanilla Iso-90. In addition, we have all the most important supplements stored here: Multi-pack, Anabolic Link, Decimate, Fish oils. As contest time approaches, I am sure to add Toragen in their as well. Cygen’s line-up is second to none.
When do you take them?
A better question is when do I not take them! Many people who aren’t involved in the sport might laugh at the fact that I spend most of my day consuming supplements of 1 form or another. It’s important that one gets their regular intake of ‘real food’ - however in a typical day half of my meals are in fact protein shakes or a combination of protein shakes with a small meal. I will often consume my shakes before and after working out and later in the day in between larger meals or as my final meal before bed. Multi-vitamins in the morning when I wake up, fish oil capsules 2-3 times  daily with meals, decimate pre-workout and anabolic link is how I normally consume ALL my water. And since I will always get at least 4 liters daily, quite simply put, I am always consuming a supplement in 1 form or another! 
Finally, what’s next for you? 
My plans for 2013 include the NSABBA provincials / Atlantics – depending on how I do there and the gains that I have made in the off-season, I may in fact do my first CBBF nationals that summer. My focus is to do Nationals when I have reached the top of the middleweight class. Once I am near that cut-off, I will do nationals – otherwise I become the lightest guy in a class that is separated by 22 pounds from bottom end to top end!
 I have had some difficulty in recent years with injury, but I may focus some time on powerlifting again in the future.

Awesome good luck and stay healthy.  We all cannot wait to see you back on stage.

Friday, August 10, 2012

Getting to know Team Cygen: Josh Hill


(picutre courtesy of www.mma-eh.ca)

Josh Hill is one of Canada's best MMA Bantamweight fighters and is on his way to the top with people anticipating him to be the next call up to the UFC.  Recently he has joined Team Cygen and I had the opportunity to sit down and chat with Josh.  Here is your latest post on Getting to know Team Cygen...

Hi Josh. Thanks for taking the time to meet with me. For those who don’t know you, tell us a bit about yourself?


Well I was born Nov 24th 1986, born and raised in Hamilton Ont. Currently live in Binbrook, ON just outside Hamilton. I work as a hazardous materials responder for a company called Quantum Murray where I respond to major and minor cleanups of all sorts of hazardous materials that have to be properly dealt with. We also perform numerous rescue standby for jobs that entail confined spaces and high angles. I am also a volunteer firefighter for the city of Hamilton, station 18 in Binbrook. On top of all that I am an MMA fighter and have been fighting professionally for just under 3 years and have been training for about 5 years. I am currently 8-0.

Big shout out to the boys at Station 18 in Binbrook! So what made you get into the sport?


Growing up I played all sports, mainly hockey, but I loved to compete and it was my way to alleviate energy and aggression. I played hockey, rugby, baseball, football, basketball, and golf. I found mma when I was 20 yrs old and fell in love with it, I was instantly hooked in the training and once I first competed and won, I was hooked on the feeling of victory and wanted to do it again and again.

Tell us some accomplishments you’ve had in the sport?


In March of 2011 I won the Aggression Bantamweight championship. I am recognized as one of the best bantamweights in Canada, but I still have a lot of accomplishments ahead of me that I want to achieve.

That’s a great attitude …once you’ve hit one goal, there’s another to be reached. Ok tell me a typical day and life of Josh Hill when you are in training camp?


When I am in training camp, I usually train twice a day except on sparring days, usually one workout in the morning and one in the evening.

Give us a quick breakdown of your workouts and schedule…


Mon- lower body workout am, Thai pads pm
Tues- sparring 3pm
Weds- upper body workout am, wrestling pm
Thurs- boxing am- Jiu Jitsu pm
Fri-sparring
Sat- full body functional
Sun-off

When you are not training, what do you enjoy doing?

I love to do things that are active like play other sports such as hockey basketball and golf, love to go to the movies, and when I’m not in training camp I down to party it up a bit.

Why not right? You have to get out and let loose every so often. When are you are training, what does your diet consist off?


When I’m not training for a fight I don’t have a specific diet, I’ll be honest….I hate dieting and only do it for fight time so what I eat is all over the place and not all the time healthy haha yes I like to eat junk, and when I’m dieting it is pretty straight forward with a lot of protein and greens and the proper supplements.

Ok which leads me to my next question...If you can have 1 cheat meal, what would it be?


I can’t pick just one haha, but I love Cinnabons, they are delicious, ice cream cake from Dairy Queen is top notch and movie theatre popcorn is the best.

What is currently in your Supplement Cabinet?


I take nothing but Cygen products so I take their Iso90, fish oils, Power Greens 21, CLA, glutamine, and Anabolic Link

When do you take them?

I take all of them at different times throughout the day. Mainly, in the morning and afternoon and also before and after my workouts.

Ok so what advice do you give people who want to get into MMA?


I strongly suggest for those who want to start fighting, is that do not rush it. Make sure you are prepared and your coaches and training partners also feel that you are ready to fight. Get some grappling tournaments and amateur boxing or Thai fights under your belt just to give you a sense of competition . And also make sure your fighting for the right reasons, fight because you love the sport and want to compete and be the best, do not fight just because you want to be known as a mma fighter because you wont last long.


Finally, what’s next for the "gentleman" Hill?


I will be fighting for the score fighting series at Hamilton place theatre on Aug 25th 2012 in the main event against another top quality Canadian bantamweight John Fraser.

Thanks so much Josh for taking the time to meet with me in the middle of your camp and best of luck on the 25th. 

Anytime and I would like to thank Team Cygen for bringing me on board and helping me prepare for this fight. 


Make sure you catch Josh LIVE on the Score on August 25th...