Author Archive

Make The Outdoors Your Personal Bootcamp

June 10, 2019

Bootcamp workouts evolved from the military and typically involve body-weight movements and calisthenics outdoors. Exercises like squats, pushups, pullups, burpees, running and jumping are common in a Bootcamp workout. This type of workout can be highly effective providing an intense interval workout that combines cardiovascular training, resistance training, and sports conditioning training that is physically challenging, inspiring and a ton of fun.

The workouts are generally high-impact, high-intensity and best suited for physically fit individuals. With that said, they are very popular amongst people who want to lose weight because the workouts burn so many calories.

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Run To Get Fit On Global Running Day

June 4, 2019

Many recognize that running is a great way to lose weight and get into great shape. Unfortunately, most don’t know how to progress correctly and wind up injured.

The good news is that Vancouver is home to so many free or very inexpensive options to start a running program with a group that will provide safety and inspiration.

 

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Get Lean For Summer

May 29, 2019

We are one month away from the start of summer so you’ve got 4 weeks to ramp it up and get lean for summer. Here’s 7 Quick-Fix Hacks for really toning up right in time for the beach.

Super-hydrate!

Purchase a 32 ounce hydro-flask and try to drink 3-4 of them per day filled with water. If you really want to lean up, get strict with your water intake.

Lean happens in the kitchen.

Try the following. Consume 500 calories for breakfast, a 150 calorie snack, 500 calories for lunch, a 150 calorie snack and 500 calories for breakfast to account for a 1800 daily caloric intake. Adjust up or down based on your daily caloric expenditure and your goals. Measure and track your food consumption to make sure you aren’t slipping in excessive calories without even realizing. Distribute those calories throughout the day making sure you are consuming all macro-nutrients including lean protein (20-30 grams per meal), quality carbs like fruits, veggies, oatmeal, brown rice, quinoa, sweet potatoes and healthy fats (20-30% of your daily caloric intake). Get strict and disciplined with your nutrition and you’ll lean up quickly.

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Get Active Downtown

May 21, 2019

Have you been to Downtown Vancouver recently? With the new waterfront development, cool shops and restaurants and incredible murals, art and ambiance, it’s the place to be.

Here’s a few ways to enjoy Downtown while being active:

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Get Active & Remember

May 14, 2019

Memorial Day is a time that we remember those we have lost in the line of service. Since soldiers are generally regarded as our strongest, fittest and most brave, many have launched initiatives that require some strength and fitness to honor and remember those who have given the ultimate sacrifice. Here’s some ideas that you could try with your friends and family around the Memorial Day holiday.

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Daily Doubles To Shred For Summer!

May 6, 2019

The sun is shining and we’re all starting to get excited for summer! With that comes the realization that we don’t have a ton of time to lean down before we are all sporting bathing suits and minimal clothing.

If you’re looking for a way to ramp up your exercise program to shed some winter weight, try Daily Doubles. Just like it sounds, Daily Doubles involve working out twice in one 24-hour period which is one way to take your fitness to a whole new level and get in great shape right in time for summer.

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Intermittent Fasting

April 30, 2019

For many decades the common prescription to weight loss was to eat smaller meals more frequently throughout the day. It was suggested to not go more than 3-4 hours before you eat something. The idea was to avoid getting to the point where you were so hungry that you wouldn’t be able to control your food choices and/or portion sizes. This traditional approach has worked for thousands of our clients and science has proven it to be effective so it can still be considered an effective approach to weight loss.

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Shake It Up

April 22, 2019

“If you want something you’ve never had, then you’ve got to do something you’ve never done!

If you want to change something, you’ve got to change something. Makes sense, doesn’t it? If you’ve been doing the same 4 fitness classes or the same running route for the last 10 years, your body has probably adapted to your workout program. It’s time to mix things up. Do something different!

 

 

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Spring Break Is Over So It’s Time For SWEAT Break!

April 15, 2019

Spring is in the air and summer is just around the corner. Everyone naturally gets the bug to do some spring cleaning…clean the carpets, dust the blinds, purge, scrub the grill, get the yard cleaned up…Think of your body in the same way!

Here’s a list of 10 healthy actions to take to clean up your body and get yourself in great shape for summer.

 

1. See Your Docs

Spring is a great time to schedule an appointment for your annual physical, mammogram, get your teeth cleaned, check your eyes and hearing and have a skin check. Schedule all your appointments and get them all done in one swift Spring tune-up initiative.

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Play Tennis To Get Fit

April 9, 2019

Newly renovated Vancouver Tennis Center (VTC) is an affordable and accessible way to play tennis!

Playing tennis is a fabulous way to get fit for so many reasons.

 

  • Whether you are a competitive or recreational tennis player, chasing balls on the court will boost your cardiovascular fitness.

 

 

  • A full match of tennis can burn a ton of calories making weight loss a lot easier.

 

 

  • Tennis conditions your entire body including your lower body, upper body and core.

 

 

  • Tennis will improve your hand-eye coordination.

 

 

  • Running all over the court will improve your secondary fitness components including agility, speed, and ability to accelerate and decelerate.

 

 

  • Tennis is such a fun activity to do with your friends and family making it a great, active way to spend quality time with those you love.

 

 

  • You can play tennis at any age and ability. Whether you’re picking up a racquet for the first time or an avid player, you can find so much benefit and joy in the sport.

 

Although tennis is such a fun activity it can also be a strenuous sport with a lot of impact and force placed on your connective tissue so it’s a good idea to warm-up before a match and to condition yourself to be prepared for the demands of the sport.

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