VO2MAX HEALTH AND PERFORMANCE

VO2MAX HEALTH AND PERFORMANCE Www.Vo2maxhp.com
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10/12/2026

Feeling like you worked hard doesn't necessarily mean you trained effectively.

Training intensity can be measured in several ways: the weight you're lifting, your cardiovascular output, or how close you're training to muscular failure.

But there's a difference between doing productive work and simply creating fatigue.

A workout that leaves you completely exhausted isn't automatically a better workout.

The goal is to maximize the training stimulus while minimizing unnecessary fatigue.

This allows you to recover, adapt, and continue making progress over time.

10/12/2026

When Coach Marc started working with this client, he was progressing consistently and lifting heavier weights. However, as groin and knee pain began affecting his lifts, Marc made several adjustments to his training.

Here's what changed:

Box Squats: Allowed the client to continue training with heavier loads while limiting his range of motion to what was manageable.

Tempo Squats: Introduced lighter loads and controlled movement to focus on technique, improve range of motion, and identify areas of discomfort.

Deadlift Adjustments: Temporarily switched from conventional to sumo stance to better accommodate the client's leverages and reduce physical strain.

Outside Factors: Considered how increased time on his feet at work, combined with horseback riding, could be contributing to his groin and knee discomfort.

The results:

Significant reduction in knee and groin pain.

Nearly back to full training capacity.

Increased squat loading.

A new deadlift personal record.

The objective was to continue progressing without aggravating existing discomfort.

Rather than strictly following a prescribed program, Marc adjusted exercise selection, loading, and range of motion based on the client's individual needs and response to training.

For coaching inquiries, contact Marc Dungo

10/10/2026

Megan is the kind of person who doesn't shy away from a challenge. She's coachable, willing to be pushed, and always looking for ways to grow and challenge herself.

At one point, that drive took her all the way to Nepal, where she challenged herself physically with a demanding hike and mentally through a meditation retreat. And most recently, Megan competed in our local Hybrid Race where she and her doubles partner, Kyle, took home a 2nd place win.

But what really stands out about Megan isn't just what she's willing to put herself through. It's how she shows up for the people around her.

Megan notices people. She's the kind of person who will get up in the middle of a conversation just to walk across the gym and give someone a fist bump, recognizing their effort and encouraging them to keep going.

To us, being a high performer is not just about how hard you train, how much you lift, or what you accomplish. It's about being willing to challenge yourself, remaining open to learning, and making the people around you better along the way.

Megan embodies all of that, and we're proud to have her as part of the VO2 Max community.

10/09/2026

If your goal is to build muscle, you don't need a massive calorie surplus to get results.

On average, around 200 calories above maintenance per day is a good starting point.

Of course, this number will vary depending on the individual, their training experience, activity level, body composition, and goals.

The goal is to provide your body with enough extra energy to support muscle growth while minimizing unnecessary fat gain.

More calories don't automatically mean more muscle.

Focus on progressive overload, adequate protein, recovery, and a small, consistent calorie surplus. Monitor your progress and adjust as needed.

10/09/2026

“What exactly do you do in the 16-Week Program?” 

It's one of the questions we get asked most often, and there's a lot more to the program than just showing up for a workout!

Our 16-Week Program is structured into monthly training blocks, each designed to help you progressively build strength, improve fitness, and work toward your goals.

Each of the 6 training days has its own programmed workout. 

3 coached group sessions per week — Train alongside your group with a coach on the floor guiding you, correcting technique, and helping you progress.

3 independent training days per week — Follow your programming on your own schedule, or alongside a friend.

A lot of the work happens behind the scenes too!

✅ InBody scans to track changes in body composition, both independently and with your coach

✅ Nutrition consultations to help you fuel your training and reach your goals

✅ Regular check-ins with your coach to monitor progress, answer questions, and keep you accountable

The goal isn't just to get you through 16 weeks. It's to give you the knowledge, habits, and confidence to continue progressing long after the program ends.

Our next 16-Week Program opens in January. Comment JANUARY and we'll send you more information!

10/07/2026

True overtraining happens over a long period of time when you’re consistently pushing your body beyond what it can recover from, to the point where, instead of adapting and improving, your performance actually starts to decline.

And as Ernie explains in this video, despite years of coaching and training athletes, he’s never truly seen a case of it.

Being tired after a hard week, feeling sore, or having an off workout doesn’t automatically mean you’re overtraining.

Your body can handle hard work. The goal is to give it enough stimulus to adapt, while still giving it what it needs to recover and keep progressing.

10/07/2026

The exercise isn’t the goal. The adaptation is.

If the goal is lower-body hypertrophy, we’re not keeping a specific squat variation in the program just because it was written down.

If that movement isn’t allowing you to train the target muscles effectively, or there’s another variation that fits your body better, we change it.

Good programming isn’t about being attached to exercises. It’s about understanding why the exercise is there in the first place.

What adaptation are we trying to create? What muscle are we trying to train? What outcome are we chasing?

Once you start looking at training that way, exercises become tools, not the goal.

10/05/2026

It’s not just about how strong you are, it’s about how quickly you can use that strength. You have to be able to hit the ground, absorb that force, and respond FAST.

That’s why we train things like hops, jumps, and other plyometric movements.

For athletes, that can mean quicker acceleration, sharper changes of direction, and more power when it matters.

10/04/2026

After taking some time away from powerlifting following her win at 2026 Provincials, Dani is back and preparing for her final year in the Sub-Junior division.

Her goal: 1st place at Nationals and a shot at earning her place at IPF Worlds.

What stands out most about Dani isn’t just what she can lift. She shows up, asks questions, wants to understand the “why” behind her training, and has a level of grit that’s rare for an athlete her age.

We’re excited to see Dani back on the platform, stronger than ever and ready to go after her goals.

Coach: Marc Marc Dungo

10/03/2026

Sometimes what feels like a 9/10 effort to you… your coach can see is actually a 7.

That’s the value of having an objective set of eyes on you.

A good coach can see when you have more in the tank. When you could go a little faster. Add a few more reps. Put a little more weight on the bar. Push harder than you think you can.

They’ve coached hundreds of workouts. They’ve watched people progress. They’ve been through hard training themselves. And from the outside, they can often see what’s difficult for you to recognize in the moment:

You’re capable of more.

Sometimes you need someone who knows the difference between this is actually my limit and this just feels really hard.

That’s what coaching is for. Not just telling you what to do, but knowing when it’s time to ask more of you.

Address

Unit 103 – 10720 117 Avenue
Grande Prairie, AB
T8V7N7

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 8pm
Saturday 9am - 12pm

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