We’ve written up everyone’s name and goal on a board in the gym AND on our blog to show intention and to keep up motivation. Bookmark this blog post, and if you’re having a tough day – the type of day that you’d rather go out for beers ‘n wings than the gym – remind yourself about your publicly-stated goal.

Performance Goal List

Annicka Q – 15 toe push ups
Sarah H – 2-minute plank
Robyn S – 1 push up unassisted
Keith H – 10 weighted pull ups 45 lb
John V – 25 pull ups, no break
Aaron V – 50 double-unders, no break
Nick S – 10x  weighted pull ups 25 lbs
Eric F – 315 lb squat
Stewart H – 10 pull ups
Pat M – 10 pull ups
Glenn S – 5 pull ups
Karly – 10 underokey double-unders + 1 strict pull up
Bryan – 5 pull ups + 90-sec plank
David – 400 lb deadlift + 40 unbroken pull ups
Kayla – 10 kipping + 75 unbroken pull ups + 2 HSPU
Craig B – 10 km run in under 45 min + 420 lb deadlift + 120 unbroken double unders
Phil K – front squat 285
Rowan S – 15 unbroken pull ups
Jonny – 15 double unders, no break
Charles – 1 vertical push up

Good luck everyone! At the end of the quarter, we’ll post everyone who achieved their goal.

If you’re interested in adding your name and goal to the list, please let your trainer know.

Who Needs FMS?

Functional Movement Screens are mainly used by athletes and/or those interested in functional training. However, it’s a great tool that can be used for anyone with a fitness program: it can act as a benchmark test to show you areas of weakness and to track improvements made through training sessions.

How Do You Test Functional Movement?

The FMS takes 10 minutes to do with a certified tester and will provide quantitative feedback on your muscular imbalances and readiness for functional training. It tests seven areas (each scores from 0-3) with a max score of 21.

Research shows athletes with a score lower than 14 are three times more likely to be injured. The FMS detects imbalances and identifies exercises that will be beneficial in building strength and restoring function to areas not performing at their best.

Want to know more? Send your questions or book an FMS test with Craig:  craig@precisionathletics.ca .

You promised you’d be working out five days a week while doing a gluten-, alcohol- and sugar-free cleanse. But instead, the long hours back at work combined with low energy and a lack of motivation have pretty much killed your get-in-shape plans.

Well, I’m here to tell you that it’s not too late. I’m a fan of New Year’s resolutions mostly because any excuse that motivates people to make improvements in their life is always a good thing. But the reality is you don’t need a New Year, a Monday, a wedding or a beach holiday to motivate you into getting healthy. You just need to want it badly enough!

The better you feel physically, the easier it will be to make healthy eating choices and to fit your exercise in. So let’s focus on some simple steps to get you feeling good, so that you’ll want to tackle those New Year’s resolutions…before spring hits.

#1. Intention. Ask yourself the following questions:

• What do I want?
• Why do I want this?
• How badly do I want this?
• What am I willing to do in order to achieve it?

Write these questions and answers down somewhere—even if it’s just in the notes app on your phone. As cheesy as this may sound, knowing your intention is an important step in any resolution. When you are having a low motivation day, go back and read what you’ve written to help keep yourself on track.

#2. Sleep. Without enough sleep (8 hours) you won’t have the energy to hit the gym. You also won’t be able to properly recover from your workouts. Don’t listen to those idiots who tell you you’ll live longer with less sleep. You don’t get bigger, stronger, faster or leaner in the gym unless you are getting the proper rest and nutrition after exercise. If you train hard without enough sleep, not only will you see very little results but also you can actually gain unwanted fat!

#3. Water. The odds of you losing fat if you aren’t hydrated properly is pretty much zilch. You are made of more than 60% water so don’t expect your body to function properly when your tank is empty. Also, the number one cause of fatigue during the day is dehydration. Want more energy during the day? Drink more water. The rule of thumb to follow: Drink half your bodyweight in ounces each day in order to be properly hydrated. And coffee, milk, juice and caffeinated tea don’t count. Be sure to avoid any flavoured or “vitamin” types of water as they are full of sugars, artificial sweeteners, artificial flavours, dyes and/or low-quality vitamins.

#4. Sugar. This simple carbohydrate will have your energy fluctuating all over the place during the day and will help you pack on the fat faster than you can imagine. Avoid all added sugars and just go for naturally occurring sugars if you need a fix (i.e. fruit). Watch your fruit intake, though, because it’s easy to consume too much fruit sugar. Skip the juice unless it’s made fresh right in front of you. Once juice has been squeezed from fruit it oxidizes very quickly and essentially becomes flavoured sugar water…see point #3.

#5. Food Quality. This one sounds like a no brainer—it’s all about “eating healthy”, right? Well, yes, but I have a challenge for you: Make a shift in how you look at food. Most people make food decisions based on how much time they have, how hungry they are or how much money they have. Instead, ask yourself what kind of energy (life force) that the food is going to give you. Almost every cell in your body gets rebuilt and replaced over the course of a year based on the nutrition you put into it. You literally are what you eat. When you sit down and eat a fast food meal full of processed garbage your cells, your thoughts and your energy in return become garbage. What do you think the odds are of making healthy decisions like going to that yoga class after work when you’ve put garbage into your body all day? Not likely.

So ask yourself how much energy do you think a protein smoothie is going to provide vs. a Starbucks breakfast, a fresh salad vs. a Tim Horton’s lunch, or a burger and fries vs. a homemade stir-fry dinner? Here’s an easy tip: If the food you are about to eat is a processed food then you’ll gain low energy/life force from it. If it’s a whole food, then you’ll gain real energy.

Jade McClure

Follow these five simple tips for 21 days, and by this time next year, you’ll be a completely new you. The 21-day period is important in order to turn each change into new habits. This will be the year those New Year’s resolutions we keep promising ourselves actually happen! Remember, we have a choice in what we’d like to be made of.

Jade McClure is a personal trainer, nutrition coach, holistic lifestyle coach and yoga instructor. He believes that no matter how hard you train, you won’t see the results you want unless nutrition and lifestyle are in sync with your program.

The holidays tend to be a season of excess in many ways.…eating, drinking, spending. All of it can lead to one bad full-body hangover come the beginning of January. Since we’ve already taken a look at healthy eating for holiday meals (see the October post, “Healthy Eating Tips for Thanksgiving”), it’s only appropriate that we look at healthy drinking.

Holiday beverages – both alcoholic and non-alcoholic – are in abundance this time of year. Coffee shops, restaurants, bars, open houses and family gatherings all seem to offer special holiday drinks. Most of them are loaded with fat, sugar and/or booze. Here are a few ideas to help you cut the calories and stick with healthier choices.

Non-Alcoholic Holiday Drinks

Hot chocolate, hot mulled cider, eggnog – most of these holiday favourites are bad news, full of sugar and fat. Did you know that a Starbucks venti eggnog latte has 620 calories and 29g of fat and a grande white hot chocolate has 420 calories and 12g of fat? No wonder Santa can’t fit down the chimney. Try a Christmas Chai loose leaf tea instead – great tasting, minimal calories and still gets you into that Christmas spirit.

Adding soda water to festive-looking unsweetened juices such as cranberry, pomegranate, raspberry makes a really easy ‘mocktail’. Experiment with adding other juices (lemon, lime, apple, etc.) to come up with your signature concoction. Then add a garnish (mint, cranberries, pomegranate seeds, lemon zest) and you’ll have everyone fooled, including yourself.

If you are hosting an event, here are two easy and healthy festive alcohol-free cocktails to offer. If you have other favourites, let us know!

1. Cranberry Sparkler
2. Hot Mulled Cider (no sugar)

Alcoholic Holiday Drinks

Obviously, as health and nutrition coaches we don’t want to encourage alcohol consumption but we realize it’s inevitable. But before you head off to your next Christmas function, take a look on this article about “How Much Should You Drink?” – Canada’s National Alcoholic Strategy Advisory Committee has released new guidelines.

Again, the drinks you should avoid are the ones laden with fat, sugar and/or several  types of alcohol, such as a peppermint chocolate martini or Glogg mulled wine. That being said, the problem with many drinks is that you just don’t know what’s in them. In that case your best bet is to keep it keep it simple with a glass of wine or spirits with soda.

If you are focussed on cutting calories, know that the higher the alcohol content, the higher the calories. Also, mixers can add a lot of calories. If you start with a 1.5oz serving of distilled spirits at 96 calories, adding a glass of cola or juice can bring it to over 200 calories. For one little drink. For the fewest calories your best bet is a white wine spritzer. Cheers!

1. Trigger Point Therapy Grid Roller - For everyone from athletes to armchair fitness fans, this tool delivers ‘self-myofascial release therapy’ (it massages tight muscles). It takes the traditional foam roller to the next level with a 3D textured surface. Portable, durable and won’t lose its shape. Available at: Precision Athletics for $50 – email Craig@precisionathletics.ca to order.

2. BKR Water Bottle – This 500 ml glass bottle with a silicone sleeve is sure to please the design enthusiast on your list. The cool design comes in fun colours like “pop”, “pool” and “ripe”. BPA and phthalate-free. Available at: online for $28 USD or approximately $30 at YYoga, Moule or Vancouver Art Gallery.

3. Jumbo SIGG Wide-Mouth Water Bottle – Most water bottles only carry a couple cups of fluid, but this one is sure to quench anyone’s thirst. SIGG is known for their high-quality metal bottles made in Switzerland. As always, the bottles are BPA and phthalate-free. Available at: online from approximately $30 USD or at Whole Foods, Revolution (Yaletown), Inform Interiors and many other stores.

4. Libre Tea Glass – A unique gift for tea lovers, so he or she can enjoy loose leaf tea on the go. Available in an attractive thermos (two sizes) or mug with a durable polycarbonate exterior, glass interior and stainless steel tea filter. Available at: from $24 online, Whole Foods, Choices, Murchie’s and numerous yoga studios.

5. Precision Athletics Gift Certificate – We have a great holiday offer: Buy a gift certificate for a fitness assessment and four 30-minute sessions for $149 ($225 value) if you bring in a non-perishable food item for the foodbank. Note: The recipient must be a new client to Precision. Gift certificates are also available in denominations of $25. Available: email info@precisionathletics.ca.

6. Lululemon Running Gloves – It’s going to be a cold winter, so give these to the runner in your life. They feature “touchscreen-friendly finger tips” (for texting and running) and wide cuffs to keep out the cold.  Available at: Lululemon for $28.

7. Specialized Running Shoes – These mimic natural foot mechanics with a thin, flexible sole such as the Reebok RealFlex or Nike Free. Available at: sports and running stores from approximately $90.

8. TRX Suspension Trainer - This is a great gift for someone who travels or can’t get into the gym regularly, but wants a good way to do a range of exercises at home or anywhere for that matter. Comes with comes with a DVD and door anchor. Read more about the benefits in this post on TRX training. Available at: Precision Athletics for $175.

9. New Breed of Technical Jackets – These super-light but warm technical jackets can be tucked into the smallest bag until the weather turns. See: MEC Uplink jacket (available for men and women) or Lululemon’s Take Flight jacket. Available at: the above stores and other sports stores – most good-quality brands seem to make a jacket like this now.

10. i360 Beanie – Stylin’ music-infused hat for outdoor exercisers without the annoying wires. Place an iPod Nano, Shuffle or a thin MP3 player in the i360 beanie and hear stereo-quality tunes with its built-in speakers. Available at: online from around $30 USD, and target.com, amazon.com.

BONUS Stocking Stuffer: The Vega sport line has pre, during and post workout drinks. Their single serving version makes a great stocking stuffer. Available at: Whole Foods, Body Energy Club and better supplement stores.

*All prices are before tax. Note some prices are quoted in US dollars (USD).

TRX is the brand name of a suspension trainer that we use at Precision. It’s essentially a rope system that provides a great bodyweight workout. It leverages

Craig demonstrating push-ups with the TRX

gravity and your own bodyweight allowing you to work multiple muscles and joints simultaneously. You can train for a mix of support and mobility, from strength, flexibility and core stability.

TRX suspension training was developed by a US Navy SEAL team member as a way to stay in peak condition while away on missions. It’s now used in all branches of the military as well as by pro athletes, fitness professionals and physical therapists around the world.

Key benefits to TRX Training:

• Multifunctional – can be performed anywhere, anytime, by any fitness level.
• Lightweight and portable – use it when travelling or for outdoor workouts. You can hang the rope from trees, monkey bars, etc.
• Reduce fitness boredom – hundreds of exercises are possible that can hit every part of your body.
• Smooth – Makes for easy transitions from one exercise to the next.
• No excuses – When you can’t get to the gym, use the TRX at home with the TRX door anchor.

If you’re interested in TRX training, ask your trainer for a demonstration. TRX suspension trainers can be purchased through Precision Athletics – see our Gift List for more details or contact Craig – craig@precisionathletics.ca.

Personal trainer Kayla McDougall recently completed the Holistic Lifestyle Coaching Level 1 certification: “ I learnt things that changed my life forever. I’m very happy that I can now help others realize how important their health is – not when it just comes to what they eat, but also how they treat their body.” Next up: working towards her C.H.E.K. exercise coach certification. Learn more about Kayla or contact her at kayla@precisionathletics.ca.

Some people seem reluctant to try a different approach to eating. Our plan has you eating mostly protein, healthy fats and fruits and

Fruits and vegetables are high in nutrients and fibre

vegetables which are high in nutrients and natural fiber. Comparatively grains are low in nutrients and high in calories (when comparing calories and nutrients between the two).  This eating plan has produced amazing results for any of our clients who have stuck with it. Now on to the questions.

Q: Can I have the 0% fat Greek style yogurt on this challenge or is no dairy allowed?

A: For this challenge its no dairy. Allot of people have dairy sensitivity, and eliminating it is the only way to find out. Sensitivity is not always allergy. Sensitivity can just cause digestive stress which leads to bloating and water retention and adds to your overall stress profile. When the 21 day challenge is over you can add eliminated items such as dairy and grain back in but do it only one on each day so you can see how you feel. many people notice a lack of energy when having wheat or other foods they may have a minor intolerance for.

When having dairy you actually should eat the full fat as weird as that sounds. Otherwise on a % basis the % of sugar goes up and it spikes your insulin. The fat prevents the blood sugar spike. When having dairy always organic (too many weird hormones otherwise, cows do not produce milk all year without drugs….) and always full fat for dairy.

Q: If I do not have a gluten sensitivity, why must I cut it out? I thought whole grains are part of a well balanced diet.

A: Most people have some level of sensitivity but may not be aware of it. We recommend to remove it and see how your body reacts  when the challenge is over and you re-introduce it.This will give you a better idea of your sensitivity level. If you have a  minor sensitivity you are unaware of,  it  may add to your overall stress profile , causes water retention and bloating, low energy and ties up valuable fat burning resources. Grain products are also relatively low in nutrients compared with fresh fruits and vegetables. The idea is to substitute fruits and vegetables instead of grain. You will experience better digestion and have more energy.

Q:  I am naturally a grazer. Should I no longer be snacking?

A:Snacking is great, make sure snacks are balanced: protein, carbs and healthy fats.  See nutrition pamphlet for food lists.

Q: Is standard grocery store milk and yogurt considered “processed?” I have a very high calcium diet (especially when in combination with gluten), and I don’t know how to replace those calories to keep a healthy intake. Are there meal plan suggestions?

A: Non-organic milk is “processed” . There are meal plan suggestions in the 21 day challenge manual. Green vegetables are high in calcium. There are many other ways to get quality calories besides dairy and gluten such as: nuts, seeds, avacados, vegetable oils etc.

Q: Must I submit the plan for every meal I eat (63-105 meals)?

A: The food log is not mandatory, however to be eligible for prizes you must submit a food log at the end. Many people find the writing down of what they eat really adds focus and accountability.

Q: Why is Dairy not allowed but goat milk allowed?

A: Goat products do not contain lactose which 85% of the population has some form of intolerance to. Goat products are more digestible and there fore you get more nutrients.

Craig Boyd- Precision Athletics Vancouver

Craig Boyd is one of Vancouver’s top personal trainers, boot camp instructors, CrossFit coaches and Nutrition coaches. Craig enjoys coaching people of all levels of fitness that want to improve. His company provides one on one personal training , partner and small group training as well as group classes such as boot camp, crosstraining and fitness and complete soccer conditioning.

Check his websites are http://www.precisionathletics.ca/and http://www.precision-bootcampvancouver.com/ .  Feel free to email him your questions at Craig@precisionathletics.ca

For years I’ve been an activist on the low-grain/wheat/gluten type of eating. Wheat products always come in processed form: breads, wraps, cookies, pastries, crackers, cereal, etc.—all of which increase the fat storage hormone insulin. Wheat and gluten also cause a very large inflammatory response that wreaks havoc on your digestive system, causing a series of stress-related side effects that lead to high blood pressure, high blood sugar, diabetes, low HDL cholesterol and high triglycerides…to name a few. This is all covered in the book.

William Davis’ tagline from the book is, “This is not the same grain your parents ate”. He covers the genetic alterations of the grain over the years to unveil how today’s wheat is unlike any wheat that we used to eat in the past; how it’s much more dangerous and less nutritious than we think. He also gives you plenty of guidance as to how to reduce and remove wheat from your day-to-day life with tasty recipes and even a wheat-free one-week eating plan!

I highly recommend picking this book up if you are interested in improving your health and waistline. It would also make a great gift for the health and fitness folk on your Christmas shopping lists.

Related reading:

Wheat Belly blog

Maclean’s interview with William Davis “On the Evils of Wheat”

Jade McClure is Precision Athletics’ Holistic Nutritionist, Lifestyle Coach and Fitness Trainer.

One of the quickest ways to get in fit, lose fat and supercharge for sports performance is High Intensity Interval Training (HIIT). It’s also ideal for people with tight schedules and not much time to exercise.

What is HIIT?

HIIT involves mixing high intensity bursts of exercise with moderate intensity recovery periods. HIIT is all about speed—intense speed during exercise. It’s brutal but has incredible advantages and results. A HIIT workout will lose up to 9 times more fat than a similar cardio workout. It’s a technique mainly used for individuals trying to lose weight but the rate at which it can make you fitter makes it beneficial for all types of exercise.

How Does HIIT Work?

The workouts usually last 20 minutes, more or less depending on your level of fitness. The 30-second workout is the ideal place to start with HIIT. The idea is to do 30 seconds of intense cardio followed by a rest period of a set amount of time. Beginners rest for 90 seconds. If you are more fit, you can rest for 60 or 30 seconds.

Start with six intervals of intense cardio alternating with rest, and gradually work up to 12 intervals. As you become more fit, rest periods will decrease from 90 seconds to 60 and then 30 seconds.

Any type of cardio can be utilized – running, biking, stair climbing – the key is obtaining high intensity. By the end of the 30-second speed period, you must feel out of breath and unable to go any longer. You should be begging for that rest!

Do this workout ideally three to four times per week to complement your strength training. If your time is tight, twice a week is better than not at all—consistency is key. Remember to always warm up and cool down properly, along with a stretch.

Suzy Kaitman aims to make fitness fun for her clients. Always encouraging and using positive reinforcement, Suzy is the opposite of a Jillian Michaels-type drill sergeant. If you’d like an upbeat personal trainer to help you enjoy your workouts, Suzy is the one for you.

The three months of hockey playoffs this year were a blast, but they also put the kibosh on the exercise efforts and diets of many Vancouverites. Rowan Smith, a group fitness and personal training client since 2007 noted, “I gained 10 pounds over the playoffs. It was back-to-back days of beer and chicken wings.” And no exercise.

With summer around the corner, Rowan didn’t want all those chicken wings to affect how he felt with his shirt off at the beach, so he created a Corporate Fitness Challenge at his office. His challenge to his coworkers: “$500 says I’ll lose more body fat than anyone else in 60 days.”

There were nine takers. Before starting, each contender had a body fat analysis completed by Precision to set the

Precision Athletics Vancouver Client of the Month- Rowan Smith

baseline (which Rowan funded), and then on June 23rd the challenge was in full swing. Some people partook in the group fitness classes, while others hooked up with a personal trainer for additional motivation and support, “Everyone was impressed by the team of trainers…they were caring and very knowledgeable.” Others, like Rowan, altered their diets with some coaching.

August 23rd was the weigh-in. Rowan found that he had lost 20% of his available body fat. However, the challenge winner ended up losing 33% of his available body fat. The third place finisher lost 18%. All impressive results for 60 days of hard work!

In the end, Rowan didn’t really lose his $500 because the winner insisted on putting the money towards a guy’s trip to San Francisco. So a happy ending for all.

What’s the next fitness goal for Rowan? “I’m going to lose 10 pounds by December 1^st” through another corporate challenge, this time funded by the owner of Rowan’s company.

Three questions for Rowan:

What motivates you? “With my lifestyle and career, I started working out to avoid being morbidly obese by age 30. Part of my family tends to be on the heavy side…and my bad diet habits don’t help. Exercising helps me maintain (a good shape).”

What do you like about working out with a trainer? “I found I preferred working out with a trainer than going a 6am Bootcamp workout in cold weather. I like that it can fit into a crazy schedule like mine.”

Your advice? “Set a regular time, stick with it and make it a priority—put it in your schedule. Also, the diet component is really big, at least 75% of the issue. Working out is great, but nothing beats the right diet.”

If you are interested in organizing a corporate challenge for your office or organization, contact Craig@precisionathletics.ca for more details.