1) Who is Patrick Vellner? (where are you from, what do you do, a bit about yourself (hobbies, etc)
I grew up in a smallish town in western Canada called Red Deer. Did lots of growing up out doors and spent a lot of time in the mountains and playing sports. I’ve moved around Canada going to school for the last decade. I’ve lived in Vancouver, Montreal and now Toronto to pursue my education. I am currently studying to become a chiropractor and will finish in May 2019. Most of my days are spent studying or training, and whenever I have spare time I try to spend it with my friends doing anything but learning or exercising.
2) How many years have you been training?
This is my 6th year training Crossfit, but I have been competing in sports since I was about 8 in Lacrosse and Gymnastics. My “training age” is old.
3) Whats been the most challenging/hardest part of your journey so far? and how have you overcome them (set backs, rejections, injuries, basically anything difficult that you have had to overcome)
I have had lots of small injuries and some chronic issues over the course of my career that have been challenging, but I wouldn’t say that they were the hardest part of my journey. To me the biggest ongoing challenge is balancing school and training and being able to put as much of myself into each as I can. I often have to make small sacrifices in each one for the other over the course of the year and it’s hard to know if you’re making the right decisions all the time.
4) What does your typical workout/diet routine look like?
Typically training 5 days a week in the gym, 1 swim day and 1 day off. This time of year days in the gym are typically only 1 or 2 sessions, some get done at school and some at the box.
My nutrition changes according to the number of sessions I’m training in my days on and is different for swim days and days off. It’s all programmed by my nutritionist at Pro Energy Nutrition.
5) What new knowledge have you learned over this past year regarding training, lifestyle and nutrition?
I think the past year had just reinforced what I had been doing starting in 2016. Because of how I have to balance my school and training I really try to be less stressed about training and nutrition in certain times of the year. When the competition season ends and can work hard and focus on school for a few months and not make myself crazy with nutrition and training. On the flip side when the competition season starts up again my focus shifts more to that and I dial in what I need to in order to be successful. This periodization approach helps me peak for competition and recover well after.
6) Whats your favourite cheat/Treat meal?
I’m a sucker for a good burger, fries and a nice beer.
7) Whats one supplement that you could not live without?
Probably just straight up carbs. I use powdered carbs and protein every day with training just to make sure I’m hitting my calorie needs when my schedule is full. I drink a lot of carbs when I’m training a lot.
8) If you had to start your Journey from scratch with your health & physique what would you do differently and why?
I don’t think I would change anything really. I love sports and I’m glad I played at a high level for a long time. Crossfit was a good fit for me coming out of my athletic career. It’s a great outlet for my competitive spirit. I think that to be a better athlete in Crossfit in the long term it’s more important to have a broad athletic background than it is to start Crossfit younger. I learned a lot of lessons playing sports that transferred over into Crossfit.
9) Who do you look up to in the fitness industry and why?
I don’t really have anyone in the fitness industry that I look up to. I actually don’t really know anything about the fitness “industry” or what’s included. I have huge respect for anyone who is at the top of the game in their domain and those who work to help others.
10) If you had to give one bit of advice to people starting out what would that be?
Just to start. Sometimes just getting started on the journey and overcoming that inertia is the hardest part. Once you get rolling things get easier as you build momentum.
11) What new goals do you have on the horizon?
I’m starting to treat patients in May, and so I’m looking to finish school strong be the best therapist I can be. On the Crossfit side, we’re back to step one. I want to win my regional this year and qualify for the games and give Mat a good race.
12) Where can people find you? (website, social media accounts)
Instagram: pvellner
Twitter: PatVellner
