Thursday, 10 December 2015

Template for Daily Meal Planning

Hey BCSS Fitness Students!

If you are challenging yourself by using the MS Excel meal planning template for your current fitness health assignment, you can download it here!

If you have questions about how to use the template in MS Excel, let me know. Happy to help!

Note: students must be logged into their YRDSB GAPPS account in order to access this file. You must also have MS Excel on the computer you are using.

If you'd prefer to use the basic PDF template, you can download it here.

Happy training,


Tuesday, 24 November 2015

In-season, Off-season? How are you training?

It's an interesting time of year... plenty of team sports are winding down at BCSS and others are starting up, the holiday-break seems like it's just around the corner (although it's still a few weeks away), and as usual our fitness and conditioning spaces are filled with students working hard.

Yesterday, our Junior and Senior Boys Football Programs began their off-season strength and conditioning workouts during the lunch-hour. A few weeks ago, our field event athletes started some weekly pre-season strength training sessions after school. It's especially amazing to see so many athletes working hard toward a goal that may very well be months away.

But if we're planning for the long-term with our strength training and fitness in mind, we should be thinking about the concepts that are related to long-term training and periodization. Athletes who break their training into specific cycles (marked by purpose, volume, intensity and other variables) over the course of a training year can benefit in many ways.

The concept of periodization is best understood as time-management for the specialized athlete who trains on a year-round basis. Is this you? If so, perhaps there's a lot to learn... 

Earlier this year, students in our Long Term Athlete Development and Sport Specific Fitness courses learned about concepts related to periodization and how to get started with long-term planning. If this interests you, you can check out our Smarter Athletes session on periodization concepts at

If you'd like to chat one-on-one about periodization and a yearly training model for yourself, let me know! 

Happy training, 


Monday, 28 September 2015

2015-16 Weekly Programming

Did you know that there is a place to just "drop-in" and train at BCSS at least once every day?

If you haven't checked it out yet, be sure to take a look at the 2015-16 program schedule below and start taking advantage of some of the great training facilities that BCSS has to offer!

Click on the image above to view a larger PDF of the weekly training schedule!

Friday, 25 September 2015

A new site is in the works... was created to act as a central hub for BCSS students looking for Smarter Athletes presentations, video resources, training programs and schedules. We are happy to report that the site is currently receiving a facelift with a few new features added to it. Among them: new social media connections, new video formats for presentation viewing, and an improved process for making a program request through our strength and conditioning department.

With the 2015/16 school year well-underway at BCSS and plenty of student athletes hoping to take advantage of opportunities to train, the timing for releasing a new Strength & Conditioning site couldn't be better.

We're hoping to have the site up and and running by early October and welcome your feedback. If there's something you'd like to see on the site, be sure to let me know!

In the meantime... Happy training!