One day Sarah Moshurchak arrived early for her personal training session and saw her trainer, Pepe Picco, doing a deadlift. The first thought that popped into her head? “I want to learn how to do that!” And in that moment, she had set her sights on her 2011 fitness goal: To be able to do a 200 lb deadlift.

[For those of us not familiar with weightlifting, the deadlift is a powerlifting exercise where a loaded barbell is lifted off the ground from a bent over position. It’s a movement that works a variety of muscle groups and activates all sorts of muscles in the torso, legs, hips and forearms.]

Sarah M in perfect deadlift form.

The deadlift wasn’t going to be a huge stretch for Sarah—she already had been training with Pepe for three years, starting out as a “New Year’s resolutioner” with back problems. “I felt lazy and wanted to get in shape, so I decided I wanted to train for a marathon”. She soon discovered that her body was not meant for endurance, and Pepe suggested that she work on explosive power instead.

They started training for the powerlifting movements (squat, bench press and deadlift), first with a wood pole so that Sarah fully understood the movement, and then slowly adding weights. “Initially it was a bit of a joke…it was intimidating. It’s normally a guy thing, so I’d thought I’d look funny.”

But Sarah ended up enjoying everything about powerlifting: “I like the mental challenge, half of it is in your head, being able to psych yourself up to do it…I enjoy getting strong, it’s helped with my core strength and back problems. It’s all about technique.” It has also motivated her to change her eating habits in order to provide the right energy for stronger muscles. Adds Pepe, “Sara has been successful because she has been committed to her health…she makes fitness a priority, she thinks ahead to what she’ll be eating each day and she sets an alarm to remind her to get that elusive afternoon snack.”

Before 2011 ended, Sarah surpassed her goal with a 210 lb deadlift. Pretty amazing, considering how small she is physically—5’3” in height and 130 lb of “sheer muscle”. This year Sarah is looking forward to “beating all the boys”. Guys, take that as a challenge.

Four questions for Sarah:
What motivates you? “I like winning. I hate doing things I’m not good at….and it’s rewarding to see Pepe write my name up on the board. It provides bragging rights!”

What do you like about personal training? “There’s no excuse not to go, I value his time and I know he pushes me harder.” “Pepe is very positive and encouraging. He sets me up to win, which boosts my confidence.”

What’s your next fitness goal: 225 lb deadlift

Your advice? On weightlifting: “Just try it…you absolutely need to be positive, have the right mindset. You also need someone there to support and encourage you.”

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!

The 21-Day Challenge is over and while we haven’t tallied up the official results, one of the first clients to complete it successfully was Anicka Quin.

Anicka regularly attends morning Bootcamp classes three times per week and goes

21-Day Challenge Survivor Anicka Quin

out for a run twice per week. Upon hearing about the 21-Day Challenge, she was drawn to the nutrition component: “I had been thinking about the effects of wheat in my diet.” And she knew the act of filling out a daily food diary and reporting in with it would keep her motivated.

Anicka upped her workout schedule to four Bootcamp classes per week and diligently followed the extracurricular fitness program, but the biggest challenge proved to be the eating plan: “It was really tough at times. The first 3-4 days were the hardest, trying to remember what I could eat and what I couldn’t…and dealing with cravings.” She also notes, “You have to be organized with your groceries…I was so used to grabbing crackers when I was hungry.”

She was put to the test in her workplace. Working in the media – particularly during the holidays – meant her office was filled with enticing treats like chocolate, food baskets and bottles of wine. In addition there were numerous events involving canapés and constant drink offers. Anicka made it through unscathed: “By the end of week two, the temptation passed and I didn’t want it.”

Her adherence to the 21-Day Challenge plan paid off. Anicka believes that adding the one extra Bootcamp class combined with the nutritional plan really made the difference: “I was building muscle and burning fat which helped the transition.” She is excited to have broken through her plateau, seeing a big improvement in her strength with pull-ups, weight carry and now being able to do ten toe push-ups.

Craig, one of Anicka’s Bootcamp trainers reports, “Anicka improved her 12-minute run from 1.47 miles to 1.57. She lost 4 lbs and 6.5 cm – an 8% decrease in mm of fat with the calipers and a 10% reduction in total fat weight. Amazing results in only 21 days.”

More importantly, she is dedicated to continuing with the eating plan during the week and taking a break on the weekends. “I celebrated with a burger, but I’m mostly eating vegetarian with some free-range chicken.” She doesn’t drink at work events during the week anymore and finds that being off wheat has “made a big difference” to her digestive system.

Way to go, Anicka! Four questions for you:

What motivates you? “I enjoy Bootcamp. I tell myself: I’m paying for it, I’m opting to do it, so I should go. And once I’m there I really like it.”

What do you like about Bootcamp classes? “I love the instructors, they’re very positive and all offer different types of classes…(I like that) I’m competing against myself. It forces me in a fun way to stay in shape.”

What’s your next fitness goal: “To do a pull-up on my own….I’m getting there!”

Your advice? If you’re looking to make drastic changes in your diet (like the 21-Day Challenge participants did), Anicka notes, “The hardest part is the first few days – the withdrawal. But it will help you re-engage with your diet…and think about ‘clean eating’. It’ll help reset what is normal eating, and help (you) explore new foods.”

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

With her regular workouts and active participation on a hockey team, Danna considered herself to be in pretty good shape. She enjoyed Crosstraining & Fitness classes, as well as personal training sessions over the past four years.

A really fit Danna with Pepe.

One of her first fitness goals was to lose weight (she lost 15 lbs) and to improve her overall level of fitness. Then she decided she wanted to pursue a career in the Vancouver Police Department—and part of the applicant screening process for admission involves a physical abilities test called the POPAT (Police Officer Physical Abilities Test).

Danna gave herself a year to prep for the test, which includes:

• 1.5 mile mobility and agility circuit run
• controlling 80 lbs of resistance
• doing a squat-thrust-and-stand with a three-foot vault rail
• carrying a torso bag over 25 feet

In order to pass, participants had to perform all activities as per protocol and complete the timed portion in 4:15.  Two months before her test, Danna felt confident enough to run through the practise POPAT at a facility. She was shocked with the results: “I could barely breathe and was just scraping by!” She turned to Pepe, her personal trainer, to significantly change her training program. And, more importantly, to push her to succeed: “I thought I could achieve it on my own, but I wasn’t pushing myself hard enough.”

They worked on specific techniques such as pushing pulling, vaulting and stairs, as well as metabolic conditioning and interval running. In August, Danna passed the POPAT and was really happy with her results. With that hurdle out of the way, she is now going through the other steps required to gain admittance to the training program. Pepe notes, “Danna was very motivated…with each goal attained, her confidence in her abilities grew. We’re at the point now that there’s no question whether she can repeat her performance – but by how much would she beat her personal bests.”

No matter what law enforcement training program you are after, each one has a physical abilities test: municipal police have POPAT, RCMP have PARE (Physical Abilities Requirement Evaluation) and sheriffs have SOPAT (Sheriff’s Officer Physical Abilities Test). Firefighters have CPAT (Candidate Physical Ability Test). Most of the tests appear to be easy…but don’t be fooled. Give yourself time to prepare—on your own, with a personal trainer or through a specific program. Then practise the test, as many times as you need to, through an organization such as LEPAT who has all the testing equipment and certified assessors.

Three questions for Danna:

What motivates you? “Once I saw the results, I wanted to work harder…And now I really want to keep this level (of fitness) that I worked so hard to get. If I miss my workout, it doesn’t feel right.”

What do you like about working out with a trainer? “A trainer pushes me way harder than I’d push myself…he gets me to do things I wouldn’t do on my own.”

Your advice? “Accept help (to achieve your goal)—even if you don’t think you need it. Sometimes another person can inspire you to go farther than you ever imagined you could go.”