Breathing for Performance

We are naturally shallow breathers who use only a small portion of our total lung capacity. We have the power to change our body's chemistry and improve our lung capacity using a variety of breathing techniques. Whether it is to prepare for a big presentation at work or relieve stress at the end of your day, focused breathing will help you.

All 1-on-1 and team training sessions utilize a variety of different breathing techniques which have their own purpose and benefits.

During the mind-body preparation, we use breathing techniques that will help you improve your focus on your breath, training session goal, and the upcoming training session.

During the mind-body reset, we use different breathing techniques to slow down the mind and body so that you are ready to take on the rest of your day



Take 2 sips. Count them. Repeat.

Your body analyzes 85% water. There are millions of cells in your body that are like sponges; they love and bathe in water. Every morning, you wake up in a dehydrated state meaning there is less fluid to lubricate your joints that enable your body to move efficiently.

Upon waking, fill up a glass of water. Take 2 sips and count them. Repeat this process until all the water is gone. Do this frequently throughout the day and do it one more time prior to going to bed. If needed, add a pinch of salt or hint of lemon to make the water more palatable.

Don't count fruits, tea, or beer as a source of your water intake. Continue to enjoy these with good judgment, of course, but let's keep it simple and commit to pure H20 to earn our daily water intake.

Drinking water throughout your day is one of three things that I prescribe for homework following training sessions because all of the benefits go directly to you.



#1 in Recovery

We live in a highly stimulating world that prevents us from earning enough restorative sleep. Sleep is essential to making good decisions, reducing overall stress and delaying the aging process.

In terms of athletic performance, sleep could be your greatest advantage over your opponents. As Coach Jason Glass often says, sleep like it's your job! You have know idea how sleep deprived you may be until you make a consistent effort to give yourself an opportunity for enough quality sleep. You will feel the difference.

Giving yourself an opportunity for enough quality sleep is the 2nd of 3 things that I prescribe for homework following every training session. Again, all the benefits go directly to you.



Basic Principles for Better Nutrition

Eat some whole foods is the 3rd thing that I prescribe for homework. I understand that you may not always have access to healthy food options, and I will never expect your diet to be perfect because it's nearly impossible to maintain. All that I ask is that you eat something so that you have energy to perform your daily tasks. The human system is remarkably adaptive, and if you have a variety of foods, and green vegetables, you will not have great difficulty if you observe some very simple rules:

  1. Never eat when you are mentally disturbed and the negative emotions are aroused

  2. Do not inhale your food. Reduce your food to almost liquid form by the chewing process

  3. Do not wash down food with your drinks

  4. Avoid too many soft foods that are simply swallowed without being chewed and are therefore improperly prepared for digestion

  5. Always stop when you feel you could eat more. Never get stuffed or have that full tight stomach feeling

  6. Do not engage in violent physical activity immediately after eating


Now to dive into nutrition...

The Triune System of Scientific Eating is based on the principle of food compatibility and the Law of Polarity, which states that "Likes Repel and Opposites Attract". There are certain foods which together are compatible and require the same digestive juices, while others in combination conflict, and the digestive enzymes are ineffective due to opposition. Making up a general list, there are 2 classifications, one that we can call positive, and the other negative, is:

The Positives: Proteins and Carbs

1. Proteins and legumes which can be combined with acid fruits, the hydrogen and mineral salt group

2. Carbohydrates, starchy vegetables and sweet fruits.

The Negatives: Carbon and Mineral Salt group

3. Salt, milk, honey and fresh vegetables. The mineral salt group.

The simple way to understand this is to avoid consuming proteins and carbohydrates together, based on the universal law of polarity. This law also applies to consuming proteins and fats at the same time. You're probably thinking, I thought chicken and rice was healthy for me? In the correct portions, yes, but the main point is that the digestive system is not designed to digest them when consumed together. The next time you go out to eat, read the menu and count how many pair carbs with proteins, or contain all three macronutrients together. The food industry, like most industries, began with an honorable intention, but eventually was corrupted by financial gains.



Full Body Training for Real World Strength

All of your muscles are integrated via connective tissue called fascia. Fascia is aligned in a variety of ways to connect the chains in your body to produce optimal movement. A dysfunction in one area can lead to a dysfunction that affects the entire system, which is one reason that we train barefoot whenever it is safe to do so.

J4 Performance physically assesses all members during the physical preparation. The warm up is an assessment and the assessment is a warm up.

Each movement has a purpose and the warm up targets the entire body to ensure that you are mentally and physically prepared for the strength and conditioning portions of your workout.

The strength and conditioning portions of your workout will consist of exercises based on the 7 primal movement patterns that all humans perform: squat, lunge, push, pull, bend, twist and gait. Every training session will consist of these 7 movement patterns with an emphasis on using your lower half as a foundation to produce strength and power.

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Personal Development

A Process of Self-Discovery

Should I dare to ask... "Who are you?" You would likely tell me your name and be satisfied that you had fully answered the question.

Now ask yourself... "Who am I?". Are you satisfied with your answer?

We live in a fast paced, technological world that has caused us to focus heavily on the exterior world. However, you cannot maintain or optimize your physical health without a positive mental state. Think about the times when you felt unmotivated, lacking focus or simply frustrated. Why do you feel those things...? Are you sure? Dig deeper!

During the mind-body preparation and mind-body reset, I will propose different questions for you to ask yourself for the sole purposes of improving your mental health and discovering your true potential. Sometimes asking ourselves the most difficult questions is our greatest opportunity for personal growth.



Earning Teammates for Life

No one achieves success on their own. Our parents bring us into the world, we create lasting friendships, and our circle continues to grow. In the world we live in now, we have begun to realize how powerful human connection is to us and how much we crave it. There is no better time to come together so that we can accomplish amazing things that will make the world a better place to live.

J4 Performance prioritizes a team approach in everything that we do, from the beginning to the end of the training session. We become a TEAM by training and improving together, engaging in listening, observing and doing, asking questions and mentoring each other in pursuit of health, happiness and success.

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Community Service

For The Communities. From The Communities

Giving and receiving of the simplest gifts, such as kindness, gratitude and even food produces many positive emotions and has the potential to make someone's day... to change someone's life for the better.

J4 performance provides weekly 30-min express classes designed to be so simple that anyone can participate and reap the benefits. Simply stretching, breathing, and focusing on stretching and breathing. All proceeds are donated to local food resources to assist those in need. Thank you to all of our community members who have participated and donated to this great purpose. Thank yourselves over and over again for any and all services you provide to benefit other people.



Reconnecting With Our Roots

We have been forced to live inside in isolation, and for good reason, but some of us interpreted the message as a restraint from going outside. 

Getting enough sun light is an essential aspect to your overall health due to the benefits gained from vitamin D. Rain or shine, summer or winter, embrace the weather for what it is. Even on the darker days, there is still sun light to be bathed in. Go for a walk, bike ride, or simply take off your shoes and enjoy how the grass feels between your toes.

J4 Performance embraces nature as part of the training process by hosting training sessions outside whenever the weather permits. Regardless of the training area, I attempt to create a clean and team-oriented environment that is conducive to life-long learning, which can be applied to your training session, personal goals and all other aspects of your daily life.


Jimmy Nicholson

(780) 864-7641

Ross Room - Centennial Hall

4812 44 Avenue Spirit River, AB

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