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Looking to increase intensity?

If you are already active but looking to increase your workout program’s intensity you should prepare for a gradual progression to ensure your chances of success. Increasing the intensity too quickly can be counterproductive as you risk overuse injuries like tendonitis, bursitis and fasciitis. Your body needs time to adapt to new demands and requires ample rest and recovery between workouts.

Many experts suggest following the 10% rule, increasing your activity – intensity or time – by no more than 10% per week. For instance, if you are performing 10 squats one week, progress to 11 the following week.

We can help you progress in your health and fitness – contact us for more information! 604-224-2639

Studio Closure – Family Day

We will be closed on Monday February 18th for Family Day!

The studio will re-open Tuesday February 19th at 6am. We hope you have a lovely long weekend!

Fitness Tip: don’t skip the chest stretch!

Did you know that poor posture, specifically when your shoulders roll inwards, could be the result of tight pectoralis (chest) muscles? Tight chest muscles will not only affect your daily life but could complicate your exercise program as it will be much more difficult to maintain proper form and technique and could result in a greater chance or injury.

For some great chest stretches, click here.

Fitness File – February Issue

fitness files

The February issue of our monthly e-newsletter – The Fitness File – came out this week! This issue covers the following:

  • short-term vs. long-term goals
  • fitness tip: static stretches
  • nutrition tip: whole-foods diet
  • club news: studio closure (stat holiday), more SGPT and studio closure (CPR & first aid)
  • staff spotlight: Laura Twomey (Front Desk Supervisor)
  • Q&A: how can a functional assessment help?

Check it out here.

Are your resolutions holding you back?

February is just around the corner…. how are your resolutions going?

It’s quite common to think that any New Year’s resolution that helps you better yourself is a good resolution; however, oftentimes people establish resolutions that are too vague or simply unrealistic when considering that person’s needs, lifestyle, etc.

It may be that you have established a decent resolution (i.e. to lose weight) but when that resolution (or goal) lacks specificity with regard to what is actually required to achieve it then ultimately its ambiguity may bring more stress and frustration than had you not set one to begin with. For instance, you want to lose weight but you attribute no number (pounds) nor deadline to this goal – how will you hold yourself accountable along the way? If your goal is to “lose weight” then at what point can you actually say you have lost the weight? It’s important to be specific. By setting a vague goal, you may find yourself losing motivation as no discernible change has been made within, let’s say, one month. This frustration may result in you giving up on your goal or it may actually steer you towards false information or unhealthy trends and fads that promise quick results.

Through no fault of their own, many people end up creating unrealistic expectations for their goals. So many people make it look easy – so why not you, right? This can be seen in short-term goals with big results (i.e. significant weight loss by spring break). Setting an unrealistic goal often pushes people to take extreme measures. For instance, some people may seek to lose weight by cutting out certain foods completely (i.e. carbs) without considering that introduction of this food at a later point will likely see all the weight (and maybe more) regained. In the end, no ‘quick’ fix can compare to a lifelong commitment to healthy eating and living.

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