OCR Blogs

There’s something magical about getting your workout in before the rest of the world wakes up. When you train at 6AM, it’s just you, your breath,…

At OCR Academy, one of the most powerful lessons we teach our team is drawn from Don Miguel Ruiz’s The Four Agreements: “Don’t take anything personally.”…

For those of us who spend hours working indoors, the environment we create around us plays a crucial role in our productivity, mood, and overall well-being….

In Rich Dad Poor Dad by Robert Kiyosaki, the author outlines principles and actionable steps to achieve financial freedom. While the book doesn’t list “10 specific…

In Rich Dad Poor Dad, Robert Kiyosaki shares a profound insight about how fear and desire can control us, much like a donkey endlessly chasing a…

Reflecting on past mistakes is one of the most powerful tools for personal growth. It allows you to step back, examine your actions, and gain valuable…

Winter is here, and with it comes shorter days, colder temperatures, and often, an unintentional transformation into vampires—completely covered from head to toe. Think about it:…

Sometimes, we all face moments of heightened emotions—whether it’s frustration, anger, or simply feeling stuck. Acknowledging where you are takes courage, and the fact that you’re…

BLOCK 1 PRO (1.1) Monday HYROX Complete 4 RFT: 500m Row 15 KB Deadlifts (70/53 x 2) 20 Wall Balls (20/14) 100m Farmer Carry (70/53 x 2)…

Challenge 1 12 min EMOM – Full body Min 1 – 10 calories rower or ski Min 2 – 15-20 Sumo Deadlift high pull Min 3…

“Greasing the groove” Coach Graves primary methodology recommendation would without a doubt be “greasing the groove” which we will refer moving forward as “GtG”. The principles…

Take a week 5 off – Still move and be active, and focus on nutrition Week 6 – 5 sets 13 reps 65 reps Week 7…

Warm up Lower body: 5 mins on bike or rower 3 rounds: 10 Loaded beast 10/ Cossack Squat 10/ Lateral band steps 10/ High plank to…

If you’re not fluent with gratitude you will not be on speaking terms with happiness. Pride, traditionally regarded as one of the seven deadly sins, is…

Life is filled with highs and lows, and our emotional reactions to these experiences are often accompanied by a powerful cocktail of chemicals released from our…

Joshua Fry, owner of OCR Academy, is featured on an episode of the Ottawa Entrepreneurs Podcast where he shares his powerful story of resilience and determination….

The questions we ask ourselves have a powerful impact on our lives. When we focus on “what if” instead of “what is,” we open ourselves to…

This blog dives deeper into the idea that our thoughts, whether about the past or the future, chemically affect our body and shape our experiences. It…

Do you ever find yourself struggling to concentrate, feeling mentally sluggish, or experiencing difficulty recalling information? If so, you might be familiar with the phenomenon known…

In a world where safety concerns often lead parents to instinctively shield their children from physical risks, it’s crucial to examine the unintended consequences of overprotectiveness….

We often find ourselves trapped in a cycle of routine, performing the same actions day in and day out. Yet, many of us desire change—whether it’s…

Dr. Gabor Maté’s work highlights the deep connection between a parent’s emotional health and a child’s overall well-being. He argues that children are incredibly sensitive to…

When you expose your body to cold water, it triggers a stress response. This response involves the release of adrenaline and norepinephrine, which not only helps…

At OCR Academy, we believe that everyone has a superhero inside them, waiting to be unleashed. Superheroes inspire us to push our limits, confront our fears,…

At OCR Academy, we believe in the power of hard work, resilience, and the relentless pursuit of self-improvement. Inspired by the Spartan Race ethos, we want…

Life is full of obstacles, and sometimes, despite our best efforts, we don’t achieve the success we had hoped for. Megan Devine emphasizes in her book…

At OCR Academy, perseverance is the cornerstone of success. Obstacle course racing demands physical strength, mental fortitude, and an unwavering commitment to push through challenges. Here’s…

Not only does OCR provide captivating camps, fantastic fitness classes, and brilliant birthday parties, but they also have a creative cafe with lots of scrumptious snacks…

At Gym Hero, we are dedicated to empowering every fitness enthusiast to become their own hero. Through innovative design, superior quality, and unwavering commitment to performance,…

Confidence is a game-changer at any obstacle course race or gym. Whether you’re a seasoned athlete or a beginner, believing in yourself can significantly impact your…

In the pursuit of physical excellence, we often seek comfort and convenience. We train in climate-controlled gyms with perfectly regulated temperatures, or swim laps in crystal-clear…

Our Members Of The Month have shared some simple, yet impactful, words of wisdom. Here, we’ve collected some of their words to share. “Some days you…

Empowering Children Through Physical Exercise and Resilience In a world where safety concerns often lead parents to instinctively shield their children from physical risks, it’s crucial…

At OCR Academy, we encourage our students to assume the Superhero Pose whenever we are starting an exercise. What is the Superhero Pose? Hands on your…

We get our coffee from Brown Bag coffee, who use Fluid Bed roasting. Traditional roasters use a drum roaster. This is a giant, double drum that is heated…

There is no such thing as bad children. A child may be disrespectful, whining, impulsive, aggressive, inquisitive, non-cooperative. But none of these actions defines the word…

Let kids run, jump, climb, swing and be social. Kids are social and curious creatures by nature. They are also designed to run, jump, climb, and…

Judging others is wasted energy. Unless you’re an actual judge or scoring an Olympic routine, what are you really doing? When you judge others, you’re often…

We’ve all got that inner voice—let’s call it Dave or Sheila. Now, be honest: when you catch yourself in the mirror, or stand there in your…

Kids point fingers and blame others. Adults take responsibility—they own their mistakes, learn from them, and move forward. Blaming others is a quick way to trap…

Self-doubt often stems from a fear of failure. It can arise from a lack of confidence, past experiences, or the belief that we are incapable of…

Feeling anger is natural. What makes it toxic is when you don’t take the time to break it down and understand its root cause. Losing your…

Resistance is a tool used by those who think results happen by accident. While you are on your third donut, staring at your gym bag, do…

What if some of the greatest teams in history never showed up to the championship because they feared losing? What if legendary athletes refused to take…

Fear is not your enemy—it’s a natural response designed to protect you. Anyone who claims they feel no fear is either lying or fooling themselves. Put…

Comparing yourself to others or believing you’re not good enough only holds you back. It keeps you stuck, unfocused, and disconnected from what truly matters—becoming the…

F#%@ perfect. Perfect people don’t exist. Perfect scores might, but let’s face it—we’re not test results, and life isn’t a competition to ace. If someone claims…

Wishing to be someone else or to have what they possess is a waste of mental energy. This thought process sets you back from the start,…

We’re about to take you on a challenge—a challenge to stop complaining. Complaining is a useless habit that keeps you stuck, focusing only on the problem…