Creatine: The Effects on Muscle, Brain, and Performance
Creatine is the most studied supplement in the history of scientific research, and for good reason. It has long been promoted for its ability to facilitate muscle growth, increase strength, and improve performance - but does it work? In this article, I describe WHAT creatine is, and how it effects performance of the muscles and brain. 

Do you REALLY need protein after a workout?
You've heard it before - consume protein after your workout to maximize your gains! Unfortunately, you've been misled, and let me explain why...

The ACTUAL Difference Between Males & Females in Exercise Performance
Not all things are created equal. When it comes to the physiology of males and females during exercise, there is undoubtedly genetic differences that affect how they perform. In this article I discuss these differences. 

No, You Can't Sweat out Toxins - and here's why!
Being able to sweat out "toxins" has been an idea circulating in the health industry for years, but unfortunately for those looking to work off the previous nights hangover, its not backed by science.

Being Educated DOES NOT Mean You Are Smart
I have been pursuing higher education for the past 7 years, having obtained two degrees, and currently working on a doctorate, and even I believe that being educated does not mean you are smart. Unfortunately, it also doesn't mean you are successful. It's a hard concept to be told, especially if you have spent considerable time in post-secondary education, however the sooner you recognize it the better equipped you will be to use it to your advantage.

Research Study: Validating A Modified 300m Shuttle Run Test to Measure Anaerobic Capacity
The purpose of this study was to validate the use of a modified 300 metre shuttle run test to measure anaerobic capacity. Sixteen male and female university aged subjects participated in the study by performing three fitness tests: the modified 300 metre shuttle run (MOD), the standard 300 metre shuttle run (STA), and the Cunningham & Faulkner (CUN) test.

CSEP2017 Research Abstracts
Two abstracts on combat sports athletes that Kalan will be presenting at the Canadian Society for Exercise Physiology (CSEP)  2017 conference in Winnipeg, Manitoba. One of which is up for the CSEP award in the High Performance category. 

From Medium: Living a High Performance Lifestyle
In your every day life, you are constantly faced with choices on how to approach a given situation. Most people choose the “just get it done” way, by doing the expected work in as efficient of a manner as possible. There’s nothing wrong with this approach. It gets the job done quickly, freeing you up the time to go about your day until you reach the next task you need to complete. Yet still, some are better at performing these tasks than others…and here’s why…

Fitness Testing & Physiological Profiling of BOXING Athletes: A Review of the Literature

The current literature on fitness testing & physiological profiling of boxing athletes

From The KFit Show: Basic Training Principles 

Posted: August 28
On a recent episode of The KFit Show, I discussed the basic principles to exercise training and how you can use them to effectively improve and optimize your performance. Check out the list of the principles I discuss here

Adaptations to Anaerobic Training

Posted: August 14, 2017
Anaerobic training as a whole will result in critical physiological adaptations to the nervous, muscular, connective tissue, endocrine, and cardiovascular systems which we will further discuss.

The One Mistake Amateur Athletes Make

Posted: August 8, 2017
Athletes are ATHLETES. Amateur, professional, recreational, WHATEVER - if you participate in sport at a high level and are driven by a desire to win or achieve your goals - then you are an athlete. So start calling yourself one. 

Training for the Different Combat Sports

Posted: July 31, 2017
Training for the Combat Sports has drastically changed in recent years and athletes continue to evolve - are you keeping up?

Video: Lactate Threshold Explained

Posted: July 21, 2017
In this video, I explain what the Lactate Threshold (sometimes called "Anaerobic Threshold") is and how to effectively train to increase it and improve performance.

Video: How to Train & Measure Agility

Posted: July 18, 2017
In this video, I quickly explain three of the field-based assessments for agility that are often used in training camps. These three tests can be used to measure an athletes agility level or as a tool to training agility. 

What is Human Optimization?

Posted: July 17, 2017
Optimization is defined as the ACTION of making the most effective use of a given situation. In humans, this means living in a way that provides the greatest opportunity to perform.

The Two Different Types of Periodization Models YOU Need to Know

Posted: July 10, 2017

Having a periodization plan in place is great and every individual or athlete who takes training seriously should have one. However, another aspect to consider is what TYPE of periodization plan is right for you based on your training goals and/or sport requirements

The 3 Factors That Determine Calorie Requirements

Posted: July 3, 2017
There are THREE things that determine calorie requirements and THESE ARE THEM. I bet you haven't even thought of number 2...

6 Mistakes You Are (Probably) Making In the Gym

Posted: June 12, 2017
Alright, I can't say for sure if you are making these mistakes when you train or workout. In fact, I hope you are not. However, from my experience, many people don't train in a way that optimizes their performance. That has inspired this article on common mistakes that I see people make when training in the gym.

Heart Rate Variability: What it is, and why you should be measuring it

Posted: June 5, 2017
Heart rate variability (HRV) is quickly becoming one of the most concrete, evidence-based approaches to measuring your health, recovery, and fitness. By monitoring HRV, we can tell a lot about how much our body is in stress, or whether we are fully recovered from high intensity exercise. 

The Role of Nutrition During the Exercise Recovery Phase 

Posted: May 29, 2017
GUEST CONTRIBUTOR: Matheus Mistura (Sports Nutritionist)
In his first guest contributor article, sports nutritionist Matheus Mistura breaks down the role that nutrition play on recovering from exercise, including which macro-nutrients you should focus on, and how much you should take. 

An Alternative Diagnosis: Using Behavioral Intervention Strategies for Diabetes Patients - A Review of the Literature 

Posted: May 22, 2017

The prevalence of diabetes is on the rise and, especially in North America; it can be argued that diabetes is becoming an epidemic. However, most individuals who are classified as pre-diabetic or diagnosed with type 2 diabetes tend to rely on medication prescribed from a general practitioner to treat their symptoms and lower their blood sugar

How to Use the Rowing Ergometer to Measure Fitness

Posted: May 8, 2017
The rowing ergometer is a common fitness machine that is often used either incorrectly, or to its full potential to assess an individuals fitness levels. In this article, I discuss how to set up, use, and perform either an aerobic or anaerobic fitness test using the rowing ergometer. 

How to Assess & Monitor Your own Fitness

Posted: May 1, 2017

In the world of elite sports, many coaches and trainers use field-based and lab-based fitness tests to monitor their current athletes' fitness levels and how they compare to others at similar stages of development. However, many individuals simply want to know how fit they are in the gym by using simple methods. So, I've provided a short list of what I believe to be some of the easiest and best ways to assess your fitness levels in the gym.

How to Properly Carb-Load for Performance

Posted: April 17, 2017

Carb-Loading is a popular technique used by individuals to over-consume carbohydrates in an attempt to improve energy stores and improve performance - however there are certain evidence-based guidelines that should be followed. 

The Difference Between Strength and Power and How it Relates to Performance

Posted: April 10 2017
Strength and Power are two terms used in strength and conditioning that often get confused and interchanged within the exercise world. While it can be confusing, it is important to understand the difference to ensure you are training properly to meet your goals. So, what IS the difference between strength and power?

The KFit Conditioning Program

Posted: March 14, 2017
The Kfit Conditioning program offers evidence-based conditioning programs and fitness testing to athletes and individuals whose goal is to improve their overall fitness or prepare for competition. The program offers a pathway for individuals to perform better, increase fitness, and recover faster through evidence-based workout plans and personal testing.

Periodization for Sport Performance

Posted: October 20, 2016
Periodization involves the progression of training intensity aimed at ensuring an athlete or individual is in peak condition for a major sporting event or fitness goal, and is the most important aspect to a fitness or sport training program.

Difference Between Fast & Slow Twitch Muscles: What it Means for Training & Performance

Posted: September 1, 2016
Muscles are a fascinating thing - aren't they? Even if you're not a physiology enthusiast like myself, it's impossible to ignore the fascinating intricacies of a muscle. What I aim to do in this post is to break down the different types of muscles - the "fast" and "slow" twitch - their differences, and what it means for performance and training.

Injury Prevention Protocols and Practices for the General Population
Posted: December 6, 2016
Exercise Prescription, or exercise as medicine, is a great way to ensure that we remain healthy, active and (for athletes) at the top of our game. But what if we physically can’t exercise? What if we have a debilitating injury that prevents us from exercising, or hinders our performance? It can be argued that one of the most – if not THE most – important factor in exercising for any reason is to avoid injury. However, instead of deliberately avoiding injury, it may be beneficial for individuals to focus on preventing them, through an injury prevention program.