The LamLab Journal
Train smarter, for life.
Practical, no-hype writing on strength, nutrition, recovery and the athlete-for-life mindset — straight from the coaches on the floor in Oakville.
42 Strong at LamLab!
Over the last 42 days, something interesting happened at LamLab.…
What It Truly Means to Be a Fitness Coach: Beyond the Gym
In the world of fitness, the terms trainer and coach are often used interchangeably. However, the distinction between the two is significant. A trainer typically focuses…
BEST TRAINING SHOES FOR LIFTING & CARDIO CURATED BY LAMLAB COACH
Curated by LamLab Coach: Franco Galvez. Date: Nov 26, 2025…
WHAT YOU NEED TO KNOW BEFORE YOUR FIRST CUT
If you want a flat stomach, lean abs, and muscles you can actually see, then you need to do a cut.…
10+ years of fitness experience in 60 seconds
You feel uncomfortable in your skin and don’t like what you see in the mirror so you decided to do something about that. The gym is one of the oldest proving grounds to…
How to Stop Weekend Eating From Erasing Your Weight Loss Progress
You’re strict all week. You meal prep, stick to your workouts, and keep your calories under control. But then the weekend hits—drinks with friends, dinners out, desserts…
HOW TO LOCK TF IN
Wouldn’t it be satisfying to know you truly gave it everything you had—to perform at your highest level and feel the confidence of reaching your full potential? That…
what is an athlete for life?
At 32, I’ve never run faster or felt better in my body. A good friend recently invited my wife and me to a very different kind of 31st birthday party—she called it her…
How Busy Parents Can Reclaim Time for Fitness (and Themselves)
Over the last two years, since shifting from being a freelance trainer to running my own gym, I’ve picked up some unexpected lessons—not just about fitness, but about…
Stronger or Just Sweating? Why Tracking Your Baseline Matters
It was 2017, I’d been training in the gym consistently following the same bodybuilding plan for the last 6 months. At that point, I’d memorized the routine in my head…
The Japanese Walking Method: Why 30 Minutes of Intervals Beats a Steady Walk
The Japanese walking method, also known as Interval Walking Training (IWT), is a simple routine: alternate three minutes of brisk walking with three minutes of easy…
How Much Protein Do You Actually Need After 40?
Most people over 40 are not eating too little protein. They're eating it wrong.…
Stress, Trauma, and Fitness: Using Movement to Heal and Reconnect
A summary by ChatGPT of a presentation by Joanna Akl…
Bodyweight fluctuations. the mindfu*k you need to get over for successful weight loss
Here’s where 99% of people blow it when trying to lose body fat.…
How I Failed as a Trainer and the Lessons I Learned
Today, I want to get personal and share some stories from my journey as a trainer. These are the mistakes my clients and I have made and the lessons we returned with.…
Why Strength Training is Essential for Women
As a personal trainer, I’m passionate about helping people, and especially women, feel strong, confident, and empowered through fitness. My journey with strength…
Biomechanics 101: The Foundation Every Trainer and Fitness Enthusiast Needs
If you’re new to fitness or just starting your career as a trainer, there’s one subject that will elevate your knowledge above the average gym-goer: biomechanics. While…
the “6” QUALITIES OF AN EXCELLENT PERSONAL TRAINER
The less sexy an industry is, the more lucrative it tends to be. The “sexy” industries—the glamorous ones like fashion, media, and sports—are brutal. The only people who…
Training, Pain, and Setbacks
One of the biggest questions clients ask me is: “Is pain normal?” The honest, unbiased answer is: sometimes, yes — but not always.…