About
Who is SFB Fitness?
SFB Fitness is owned and operated by Cameron Mochrie, a certified Personal Trainer Specialist and CrossFit Level 1 Trainer. A graduate of Amherst College MA, Cameron has a BA in Physics. An avid distance runner and cross country skier in high school, Cameron discovered strength and power training during university. He packed on 30lbs of lean body mass and switched to rugby, starting his 4th year at blind side flanker.
After university, he worked in the financial sector in Toronto at Resolute Funds and MGI Securities as an assistant analyst and IR. He has passed the CFA Level 2 exam, the CSC, CPH, Futures and Options, and Trader Training Course. However, after realizing his passion was with training and athletics, he left the industry to start his own business. He now trains clients full time in downtown Toronto.
Cameron hopes to one day expand SFB Fitness into its own facility, centered around group classes while maintaining the core goals of SFB’s personal training program.
What is SFB Fitness?
SFB Fitness is personal training by Cameron Mochrie. Operating out of Florida Jack’s in downtown Toronto, we provide personal and small group training. Trainees with SFB get stronger and go faster. Whether you want to improve absolute strength, long distance endurance, sports performance, or sprinting speed, we can help. With SFB Fitness you will get a truly broad improvement in your fitness and well-being.
Why SFB Fitness?
Everyone has different reasons for seeking personal training. Whether you want to lose weight, gain muscle, run faster, or jump higher, we’ll develop a personal program and help you achieve your goals.
Training with us, however, requires physical and mental commitment. A one hour training session will not take you from one exercise machine to the next. Instead, we’ll challenge you to push yourself physically and mentally.
Whatever your goals, we’re here to help. All we ask is that you’re willing to work.
How Do I Do It?
You’ll squat, deadlift, press, snatch, clean, jerk, pushup, pullup, run, climb, swing, jump, and more. Intimidated? Don’t be.
We develop strength and fitness using natural movements that require your body weight or free weights, not levers and cables.
No Machines at SFB.
Many trainers argue that machine workouts are safer. The trainee simply pulls or pushes on some handles connected to a weight stack or cable. While safety is an important consideration, there is more to training than simply avoiding injury in the gym.
We want you to be able to actually handle a load. If you only use machines, you may get stronger and feel more comfortable pushing a bar away from yourself. But will you be able to wrestle a heavy suitcase into an overhead compartment? Machines restrict your movements, keeping you from activating the stabilizer muscles used to handle everyday weights like suitcases, furniture, or small children. With free weights, whether barbells or babies, you have complete control of where the load will go.
Because we train almost exclusively with free weights, proper technique is essential. Movements like the squat, deadlift, and overhead press are not particularly difficult, but they do require instruction, practice, and good flexibility. This means that exercises which seem basic, like squats, can take some time to learn and perform properly.
If you take this time, though, it will pay off. Not only will good technique make your training more effective, it will reduce everyday aches and pains and minimize injuries. If you can safely pick up a loaded barbell, getting your new couch up a flight of stairs won’t give you back spasms.
A typical session with SFB Fitness involves a short but intense metabolic conditioning workout. Instead of sending you off to the treadmill or elliptical, we’ll have you doing burpees, running, pullups, pushups, and eventually, kettlebell swings, dumbbell snatches, and deadlifts.
What’s wrong with the treadmill? We think that long slow distance (LSD) endurance work has its place, but we’d rather have you doing workouts that are more varied, more fun, and just as beneficial. If you can take your 50 burpees time from 6:00 down to 2:30, we guarantee that your running and cycling times will also improve dramatically.
Does it Work?
This is me a few years back, hot off a couple years of college drinking, sitting around, and occasionally going for a run. That’s when I discovered strength training and began a transformation that is still ongoing. I don’t train for looks (although you can see my results in the banner pictures above) but to get stronger and faster because that’s what works for me. I went from a skinny kid with low self-esteem to a young man full of confidence and energy. From watching TV and playing computer games to walking onto my university’s rugby team and scoring a try in my 3rd game. I’ve taken what I’ve learned about fitness in the gym, from coaches, textbooks, and trying endless programs, and distilled it down into the best programming possible for my clients with SFB.
Convinced Yet?
If you’re ready to get stronger without machines, improve your conditioning, and develop technique, mobility, and flexibility, contact us today! You’ll receive a customized assessment of your fitness, mobility, posture, and strength. From there, we will take your goals and structure a personalized program built around you!
What if I’m not comfortable lifting weights or intimidated by x, y, z?
We will develop a program for you, not some idealized trainee, so rest assured that your concerns and needs will be met. Never done a squat with a barbell on your back before? We’ll start you off something as light as a broomstick to develop your skills and build that level of comfort. This doesn’t mean everything will be easy. Achieving any sort of goal requires work–when was the last time medical schools advertised that their classes are “a blast” or “fun! all the time!” There are no quick fixes or magic programs. With SFB Fitness your training will be optimized for you, but if you don’t put in the effort, the results will be just as mediocre as with other subpar fitness programs out there. Here you will be challenged, not coddled, but never thrown into the gym without proper instruction or preparation.
How about an example workout?
Sure! We use the following as a starting point:
Dynamic Warmup: About 10 minutes of a customized dynamic stretching routine (moving joints through their full range of motion), muscle activation, and skill and balance work. This warmup prepares the body for exercise, lubricates joints, improves flexibility, and develops body awareness and control.
Strength Training: 30 – 40 minutes of strength training, comprising one to three compound movements. Beginner to intermediate trainees will select from: squat variations, deadlifts, bench press, press, kettlebell movements, pullups, chinups, and rows. More advanced trainees will develop the skills to complete Olympic lift variations and plyometric exercises.
The focus will always be on quality of movement (technique), muscle recruitment (the more full-body the better), and steady progress either in loading (getting stronger) or complexity (learning more technical lifts).
Metabolic Conditioning: 3 – 15 minutes of high intensity anerobic and aerobic energy systems training. Usually this will consist of two or three movements. For beginners they could be jumping pullups and kettlebell swings; for more advanced trainees, dumbbell snatches and hand stand pushups. The key is choosing exercises where the strength required is high enough that you develop strength endurance, while low enough that you can tax your body’s energy systems.
Stretching and Cooldown: 5 minutes of stretching instruction and light calisthenics to cool down from the workout. This is usually left up to the client once he or she has been instructed on proper routines.
How much does it cost?
Single Sessions are $45, a one week package of three sessions is $40/session, and one month of training booked in advance is $35/session. Prices do not include access to Florida Jack’s gym ($15/session or $100/month). Please inquire if you are interested in small group, at home, or condo gym training.
What are you waiting for? Contact us today!
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