Wednesday, December 13, 2017
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Worth the Weight

Dylan Thomas developing a “Healthy Mind in a Healthy Body”

By Editors

Photography by Dave Laus


Obsessed is a word the lazy use to describe the dedicated.”


About four years ago, and after reading the late American IFBB professional bodybuilder, Mike Mentzer’ s book, High Intensity Training, Dylan Thomas was introduced to the term “Mens Sana In Corpore Sano.”It just so happens to translate to “healthy mind in a healthy body.”Inspired and driven in the early phases of his bodybuilding career, Dylan completely embraced this term, and still does today. He became enthralled with the idea that expanding one’ s knowledge of nutrition, or even the latest exercise physiology or athlete psychology, would allow them to reach even greater physical heights.

Toronto native, Dylan Thomas, stands 6’ 0 tall and weighs 210 lbs. The Team MuscleTech athlete, and internationally published fitness model wasn’ t always the aesthetic specimen we see before our eyes today. As a teenager, Dylan stood 6’ 0 tall, weighing a mere 150 lbs. As a rugby player, he took to bodybuilding primarily in order to bulk up, gain strength, and put on that extra padding to move up in his team ranks. But after this playing rugby days came to a close, he decided to shift his ambitions toward focusing solely on the aesthetic side of bodybuilding.

However rather than just simply getting as big and as strong as possible, Dylan was also drawn to not only growing as an athlete himself, but also educating and inspiring those around him to help find their potential. This is something that he constantly embraces, by using social media to provide relatable content to his followers that can be applied on a daily basis. After all, a healthy mind in a healthy body understands the benefit of expanding one’ s horizons away from being simply the one-dimensional bodybuilding stereotype that only knows lifting weights.

To this day, Dylan puts huge emphases on training legs, which he admits has always been his favourite muscle group to train, ever since his rugby days. “There is no better feeling than putting three, four, or 500 lbs. on your back and pushing yourself to your absolute limits.”Dylan emphasizes that “grinding through your reps and forcing your body to adapt, is as much — if not more — a mental battle when you have that much weight on your back “It’ s a true sign of fortitude,” he says.

So far, Dylan has competed in seven competitions in his bodybuilding career. He’ s won two shows, including the Men’ s Physique Ontario Provincial title in 2013, which has been his biggest and most impressive win to date. He has also successfully found himself ranked as one of the Top-5 bodybuilders in Canada.

His plans for future competitions include making the transition to the new Classic Physique division, with the goal of competing at Nationals in 2017. “I believes that switching over to the Classic Physique Division will allow me to push my body to new levels of development”, where I previously had to hold back on development when competing in men’ s physique. For example, “I had originally started competing at around 195 lbs., but by 2015, it became quite obvious that I had outgrown the division,” he says. In Dylan’ s most recent competition, standing on stage at 6’ 0 and weighing over 210 lbs., it put him around ten to twenty pounds heavier than almost all of his other competitors. That being said, Dylan is looking forward to the new Classic Physique category division, where he plans to thrive.

Dylan’ s other future fitness goals and aspirations involve continuing to both inspire and educate those looking to make a lifestyle change.With plans on holding more seminar workshops under the EliteCoachingSystem to train people on the intricacy of coaching itself, and how to extract the best out of your clients. A man of his word, Thomas is no hypocrite when it comes to providing nutritional insights and motivation via social media. In a recent post, he writes:

“Consumed by my passion? Of course I am. But my belief is that in order to succeed in any endeavor in your life worth its weight in gold, you’ ll have to commit yourself to that process 100% without reservation. There can be no time spared on negativity or activities that do not contribute toward you moving forward. As the saying goes, ‘ Obsessed is a word the lazy use to describe the dedicated.’”


Flat abs are the prize of the fitness world, but some people believe that defined abs are simply not in the cards for them. I believe the opposite: They’re possible, and they’re worth the work and time to achieve. After all, they’re the focal point of the upper body, and for better or worse, many of us use them to measure our fitness. The path to defined abs is different for every person, but the fundamentals are the same: hard work, clean eating, and real focus. Here are a few of my go to exercises that have proven extremely effective for me.


Start: Make sure that there is a length of smooth, unobstructed floor space before you begin. Start on the floor on your hands and knees. Grip the ab roller with both hands, and prepare to roll forward.
Execution: Roll forward and contract your abs. Hold the bars on either side of the wheel, and let the ab roller carry your torso forward. Keep your toes planted firmly so that you don’t lose control. Roll your hands, arms, and torso forward until your full body is extended parallel to the ground. Hold the position for 2 to 3 seconds and return to the starting position. 12-15 reps
Tip: The longer you hold the fully-stretched or “rolled out” pose, the more intensively you will target your abs.


Start: Place the ball flat-side down. Rest your forearms on top of the dome and come into a plank position, keeping your shoulders over your elbows. Execution: Your body should be in a straight line from head to heels. Pull your abdominals in toward your spine and squeeze your gluteus.


Start: Hold a plank position where your left hand is directly under your shoulder, your right hand is 4-6 inches farther forward than your left hand.
Execution: Suck belly button in towards your spine and keep your back as flat as possible. Remember to keep breathing. Repeat on opposite side.Tip: To increase the difficulty raise your right foot off the floor 6 inches.


Start: Lie on your side. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.
Execution: Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side.

Start: Lie supine on floor grasping handle of kettlebell in right arm. Execution: Place right foot on floor, angled outward, close to right hip. At the same time, reach across with left arm while lifting left hip off the floor and pull left leg under body. Stand up Positioning torso upright and press kettlebell over right shoulder until arm is straight. Return to the start position and repeat with opposite side.
Tip: Keep arm supporting kettlebell fully extended over shoulder throughout movement except when lifting and lowering it from floor in lying position.

Rest: 1 min between each exercise

Exercise Beginner Intermediate Advance
Sets/Reps Sets/Reps Sets/Reps
Ab Wheel Rollout 2/8-10 3/10-12 4/12-15
Bosu Ball Plank 2/1min 3/2min 4/3min
Staggared Hand Plank 2/8-10 3/10-12 4/12-15
Side Plank 2/8-10 3/10-12 4/12-15
Kettlebell Turkish Get-up 2/8-10 3/10-12 4/12-15
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Muscle Memory Muscle Memory Magazine is a bi-monthly publication aimed at active men and women who are highly motivated in their quest to improve their fitness, health and lifestyle.Catering to the Lean, Extreme, & Everything In Between!

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