Unlocking the Power of Age-Defying Foods - Part 2

Unlocking the Power of Age-Defying Foods - Part 2

In our previous post on May 6th, we introduced five age-defying foods that are staples in the Ramsbottom household's meals and snacks. Today, we dive deeper into this topic with a focus on foods we currently enjoy occasionally, discussing how we plan to incorporate them more consistently in the future.

Nutrition is an ongoing journey, and despite maintaining a balanced diet, there's always room for improvement. As Steve and I approach 50 (Steve's milestone is just around the corner, and mine follows shortly after), we are keen on optimizing our nutrition to support both our physical vitality and mental acuity.

Olive Oil: As I’ve shared in past posts, one of our go-to dinners is a large cabbage salad with protein, a variety of other veggies and topped with a tahini, apple cider vinegar, soy dressing. It’s so good, and so easy, BUT I need to make a bigger effort to switch up the salad dressing to an Olive oil and vinegar option to increase our Olive oil intake. Our goal will be to do that at least twice a week PLUS have Olive oil based roasted or lightly pan-fried veggies twice a week. Research shows that a Mediterranean diet rich in olive oil is linked to improved health, longevity, and reduced risk of age-related diseases.

Green Tea: Despite my love for coffee, I've decided to swap some of my daily coffee servings for green tea. Green tea offers higher levels of antioxidants and brain-protective compounds, making it a valuable addition to our routine. I've found a green chai tea, and peppermint version that I enjoy, making this swap more manageable.

Yogurt: For most people including half of my family, enjoying yogurt as a snack is a relatively easy thing to incorporate. Yogurt is thought to have anti-aging qualities that include enhanced bone health, immunity, and reduction in chronic disease risk. If you’re like me, however, you may suffer from slight or full-blown lactose intolerance, and it may not be the best option for you. If you’re only slightly lactose intolerant, you can explore whether there are certain portion sizes, times of the day, month or during times of less stress when you can better tolerate yogurt. If it still doesn’t work, don’t stress, you can still incorporate non-dairy calcium rich foods such as Chia seeds, tofu, fortified nut milks, almonds, dried figs, kale, and tahini.

Salmon: Omega-3 fats in salmon are anti-inflammatory and beneficial for brain health. We will need to overcome our challenges with picky eaters in the family to stick to our goal to incorporate salmon into our meals at least once a week. This will complement our omega-3 fish oil supplementation and ensure we benefit from the full range of anti-aging qualities whole salmon offers.

Black Rice: We often have brown rice in our meal rotation, and it IS an excellent high fibre carb choice. However, some research suggests that black rice is an even better choice with potential anti-aging benefits that include free radical scavenging and antioxidant activity (potential anti-cancer and age protective benefits). In addition, black rice is a potent source of anthocyanin, which is known to lower cholesterol and have anti-inflammatory properties. Other research has shown black rice to be liver protective and anti-diabetic. While more research is needed, it appears that black rice might also be bone protective. We have tried black rice (only once though!) and preferred the taste of brown rice, but given its potential health benefits, I’m going to try at least cooking with a 50/50 mix of brown to black rice to see if we can learn to enjoy it.

Avocado: One interesting pilot study suggested that women who ate an avocado a day for a month experienced increased skin firmness and elasticity. While more research needs to be done before I’m prepared to jump on the 1 avocado a day bandwagon, it is a good reminder to us to mix up our good fat sources and to include avocado among them. Avocados are good sources of monounsaturated fatty acids, and contain the antioxidants zeaxanthin and lutein vitamin A, E, folate, niacin, and b vitamin. Like Salmon, we’ll aim to enjoy avocado at least 1 x/wk. and are looking to our clients to suggest their favourite ways to eat avocados in meals and snacks!

Take a moment to review the list of foods above or those from my previous post on other longevity promoting foods and challenge yourself to find easy swaps to include them more often in your routine!Interested in getting help with your nutrition journey? Consider Nutrition Coaching or get on our twice annual Drop 2 Sizes waitlist. Contact us info@pitraining.ca or call 604-291-9941.

HELP—I Can’t Get Off the Toilet!

HELP—I Can’t Get Off the Toilet!

The journey to assisted living often begins with a seemingly simple challenge: difficulty getting off the toilet. It's a blunt reality, but one that underscores a larger issue—loss of independence with age.

As we grow older, everyday movements become harder. Retirement often leads to a more sedentary lifestyle, and as activity decreases, so does muscle strength. This gradual decline in physical function can ultimately lead to a loss of function, then, independence.

That's why maintaining an active lifestyle as we age is crucial. Regular exercise isn't just about staying fit; it's about preserving our ability to live independently for as long as possible. Not only does this benefit us personally, but it also lightens the potential burden on our loved ones who may otherwise need to care for us or hire costly assistance.

The exercise needs of the aging population vary by degree, not kind. What is standing up from a toilet? An air squat. How about getting out of a car? A deep squat with a tricep push-up. What happens when someone falls and gets back up? A movement similar to a burpee minus the jump. How do groceries get unloaded from the car? A farmer's carry. These functional movements are key to maintaining mobility and strength.

Our Aging adult athletes may not be breaking gym records, but they can certainly perform modified versions of movements like the burpee, squat and farmer's carry that are appropriate for them. Great coaches like we have at PI know how to progress loads and movements at just the right pace to maximize gains and skill development while minimizing injury risk. Intensity is relative for every athlete in the gym, while range of motion and movement goals stay the same when the game is the game of life.

While they may be a good starting point, and certainly they are better than nothing, but Large Group fitness classes with a strength component may not use heavy enough loads to elicit muscle gain in older adults. Crossfit style strength classes may or may not be appropriate for all aging adults or they may be just too intimidating for some. At Performance Institute , we have several 60-plus-year-old athletes, and they thrive in our small-group-individualized training sessions because despite working with up to 5 others in a Group Training session, EVERY client has their OWN programming SPECIFIC to them! Some clients do want even more personalized focus and they choose to start with private sessions. The point is that they get or remain active with adequately challenging and systematically advancing programs that focus on strength and mobility.

Strength training is particularly vital for aging adults as it can help prevent and even reverse conditions like osteoporosis. By increasing bone density through lifting weights, the risk of fractures from minor accidents diminishes significantly.As someone who values independence, I prioritize fitness not to win competitions or set records but to enjoy a fulfilling and autonomous life. Whether you're in your golden years or just starting your fitness journey, it's never too late or too early to invest in your health and well-being.

Many of our now 60 yr old + clients have been training with us since their early or late 30s and they are a testament to what “60” and beyond can look like when you prioritize strength training earlier rather than later. They are clear evidence of the powerful anti-aging effects of proper training. Steve and I myself are now just shy of 50 and are proud to be part of a community where it’s not as scary to get older because I’ve seen first hand how good 50, 60, 70 and your 80’s can look.

Want to start training with fun and like minded people of all ages while having workouts individualized to meet you where you are at today? Contact us to get started at info@pitraining.ca or call 604-291-9941.

Inspiration provided by Nikole Gessler at CrossFitRecursive.com.

Age Defying Foods

Age Defying Foods

This May, our focus at Performance Institute is on exploring the most effective age-defying strategies. It's important to clarify that we're not against aging; rather, we aim to empower people to maintain a youthful and vibrant sense of well-being, regardless of their chronological age. We want to help people increase their healthspan – that is the number of years they are healthy, inspired by life, independent and capable of doing the majority of the things they still want to do.

In my previous post, I delved into the transformative impact of strength training as a powerful strategy to enhance healthspan.

Today, let's shift our focus to the foundational foods that should feature prominently in your meals if you're committed to optimizing your health for as long as possible. (As a side note, if your current goal is body recomposition — shedding body fat while preserving or gaining lean muscle — these foods are equally beneficial for you!)

This will be a 2 part series. The first part will focus on foods that are already a major fixture in the Ramsbottom household routine. Make sure you check out the video if you want to find out exactly HOW we incorporate the following foods into our diet several times/wk. The second part of the series will focus on foods that currently only eat occasionally, and I’ll share with you how we’ll actually go about incorporating them consistently in the future.

Health and HealthSpan Promoting Foods:

Cruciferous Vegetables (i.e. broccoli, cabbage, cauliflower, brussel sprouts, kale, collard greens, turnips) Populations that eat the most Cruciferous vegetables have lower rates of cancer and heart disease. These vegetables are rich in sulforaphane, which has been linked to better blood sugar control, reduced inflammation and blood pressure, and potential protection against UV-induced skin damage.

Blueberries: These delicious antioxidant powerhouses are both vaso-protective and anti-inflammatory which promote healthy blood glucose, sugar, and metabolic functions. Blueberries also help reduce the effects of aging on vision and cognition and population based studies have demonstrated a relationship between blueberry consumption and slower cognitive decline in older women. Other studies have suggested that blueberries can also improve a person’s motor coordination and short term memory

Leafy Green Vegetables: Among all of the different types of vegetables, green leafy vegetables have been proposed as having the strongest protective relations against cognitive decline. A 2018 study found that 1-2 daily servings of leafy green vegetables were mentally younger than those who rarely consumed them. Try adding any of the following green leafy vegetables in salads, stir fries or shakes. Think of 1 serving as being equivalent to the size of your fist.

Nuts and Seeds: Regular consumption is associated with reduced cognitive decline and protection of muscle tissue with age. Studies have shown that nut eaters have lower risks of heart disease and certain cancers. Nuts like almonds and seeds such as pumpkin seeds are rich in Vitamin E, crucial for skin health and UV protection, while others like walnuts, chia, and flaxseeds offer Omega-3 fats beneficial for both skin and brain health. Enjoy nuts and seeds on their own or pair them with a piece of fruit, as a snack, toss some nuts or seeds on your salads, sprinkle them on/in yogurt or oatmeal or add them to your shakes.

Sweet Potatoes: are also thought to be a potent longevity promoting food thanks to them being an excellent source of beta-carotene, Vitamin C and E. Together these help promote skin cell turnover, aiding skin elasticity as well as supporting healthy vision. Both orange and purple sweet potatoes are thought to have many health benefits. In our household, sweet potatoes are our preferred carb mostly because in addition to their health benefits, they are super easy to cook and they taste great. On Sundays, we will often cook up several large ones either in the oven or microwave and use them as a base of our lunches throughout the week. Left overs are also delicious pan fried in a little olive oil and sprinkle of salt to make quick “home fries or hash browns”

Stay tuned in future weeks for the second part of this post that features other age defying foods that are not as prominent in the Ramsbottom household and find out the strategies I’ll be using to get them into our regular meal and snack rotation.

Interested in getting help with your nutrition?

Consider Nutrition Coaching or get on our twice annual Drop 2 Sizes waitlist. Contact us info@pitraining.ca or call 604-291-9941.

THE NEW FOUNTAIN OF YOUTH - Strength Training

THE NEW FOUNTAIN OF YOUTH - Strength Training

We all want to age gracefully, maintain our vitality, and continue to be independent as the years go by. While the real fountain of youth may not have been discovered yet, there is a powerful secret that can significantly slow down the aging process: strength training. Far beyond building bulging muscles, strength training holds incredible benefits that can help you defy the hands of time. Let's check out why strength training is one of the biggest secrets to slow down aging.

1. Muscle Preservation and Regeneration: As we age, we naturally experience a decline in muscle mass, which can lead to reduced strength, mobility limitations, and a higher risk of injuries. However, strength training provides a remarkable solution. By engaging in resistance exercises, you stimulate muscle growth and regeneration. This helps to preserve existing muscle mass and even build new muscle fibers, promoting strength, balance, and overall physical functionality. With stronger muscles, you can maintain your mobility, independence, and enjoy an active lifestyle well into your golden years.

2. Enhanced Metabolic Efficiency: Aging often brings a slower metabolism, making weight management more challenging. Strength training holds the key to reversing this trend. By incorporating resistance exercises into your routine, you increase lean muscle mass. Muscles are metabolically active tissues, meaning they require more energy (calories) to maintain. As you build and maintain lean muscle through strength training, your metabolic rate naturally increases. This enhanced metabolic efficiency allows you to burn more calories, even at rest, helping you maintain a healthy weight and combat age-related weight gain.

3. Improved Bone Density and Joint Health: Osteoporosis and joint issues are common concerns as we age. The good news is that strength training can help combat these challenges. Resistance exercises exert stress on your bones, stimulating bone mineral density and promoting bone health. By incorporating weight-bearing exercises into your routine, you strengthen your bones, reduce the risk of fractures, and maintain a solid skeletal foundation. Additionally, strength training supports joint health by improving the surrounding muscle strength, stability, and flexibility. This can help alleviate joint discomfort and reduce the risk of conditions like arthritis.

4. Enhanced Cognitive Function: Aging gracefully encompasses not only physical health but also mental well-being. Numerous studies have shown that regular strength training can have a profound impact on cognitive function and brain health. Exercise stimulates the release of endorphins and other brain chemicals that promote mental clarity, focus, and overall cognitive performance. Additionally, strength training supports the growth of new neurons and enhances neuroplasticity, the brain's ability to adapt and form new connections. This can lead to improved memory, enhanced cognitive flexibility, and reduced risk of age-related cognitive decline.

5. Boosted Mood and Emotional Well-being: Strength training does wonders for your mental and emotional well-being. Exercise releases feel-good neurotransmitters, such as endorphins and serotonin, which can elevate your mood, reduce stress, and alleviate symptoms of anxiety and depression. Regular strength training sessions provide an outlet for stress and a sense of accomplishment, promoting a positive outlook on life and overall emotional well-being. Feeling stronger and more confident physically can translate into increased self-esteem and a greater sense of empowerment as you age.

If you are an adult looking to improve your overall health and well-being, incorporating strength training into your exercise routine will help you continue to be active and healthy for many years. Whether you are new to strength training or have been doing it for years, there are several exercises and routines that can help you build and maintain muscle mass, improve bone density, and improve overall cardiovascular health. With regular and varied strength training, you can enjoy a healthier, more active lifestyle and feel younger, longer!

Our trainers and coaches at Performance Institute are experts at creating strength training programs that are designed for your age, goals, and current fitness levels.

Take that first step towards a healthier and stronger you. Schedule your assessment And get started on your journey balance and overall improved quality of life.

Contact us at 604-291-9941 or at www.pitraining.ca

Banded Tibial Rotation

Banded Tibial Rotation

The Squat has been called the king of all lower body exercises. It has tremendous strength, power and muscle building potential, depending on how it is applied. To perform a squat properly takes practice and a surprising amount of stability and mobility. Generally, the hardest position in a squat is the bottom. This is where we see the greatest stability demands and the worst mechanical advantage. To build a squat, you must learn how to properly brace. This is how we tense the body to maintain proper position. Strength is a skill, so it must be trained.Since stability demands are at the highest at the bottom of a squat, specific rehearsal can be done to gain strength through this range. Imagine a newborn fawn, knees caving in and not very stable. Strength, flexibility, and mobility can all contribute to this problem. Many cues can be used to help this including spreading the floor with your feet, screwing your feet into the floor, or pushing your knees out. Sometimes you just need to learn what it should feel like and then you can apply it to a more complex movement.The Banded Tibial Rotation drill is a great drill to work on building your mind-muscle connection. It teaches you to create torque form the hip and keep connection into the floor. If you have a hard time keeping stable through the bottom of your squat, try this drill out. When mastered it will help with injury prevention and increased strength in your squat.

BANDED TIBIAL ROTATION:

• With your shoes off and set up in a half kneeling position

• Place a band under the big toe of the front foot and pull on the other end of the band with the opposite hand• Keep your foot straight, use the muscles in your foot to keep the band held down

• Drive your knee out over your pinkie toe and try to feel the movement coming from your hip

• Perform 2-3 sets x a 5 second hold x 3-5 reps

You can use this drill to help build connection to the floor and torque from the hip. The Banded Tibial Rotation can be used to help many lower body exercises including deadlifting, lunging, and step-ups etc. The drill is great but is only effective when you apply the thought process to the task at hand. Give it a try the next time you squat or simply add it as an activation exercise at the beginning of your workout to teach you how to properly brace for more complex movements that may be in your future workouts.

Get results from your efforts and take your training to the next level. Check us out at www.pitraining.ca or start today at 604.291.9941 or info@pitraining.ca

Shoulder Pain Prevention

Shoulder Pain?

Many of us will experience shoulder pain and one commonly overlooked area are the internal rotators of the shoulder. This has been stated as the number one cause of shoulder pain by some therapists. Take a quick look at your ranges and see where you stand. Lie down on the floor with your elbows flexed at 90 degrees and in line with your shoulders. The back of your arms should be touching the floor. Keep your shoulders set back into the floor, meaning – don’t allow your shoulders to slope forward. Stay in the same position and see how far you can bring your palm towards the floor without rounding your shoulders. While keeping your wrist flat, you should be able to come around a fist distance away from the floor. If you notice your internal rotation is very limited, try this:

Roll your chest – use a roller of softball, place your arm behind your back and roll out any tight spots – 2 minutes per side

Roll your lats – a roller works well. Start under the armpit and in a couple different spots, slowly roll back and forth to cross-fibre the lats while keeping your arm overhead – do 15+ pivots in each position

Roll your biceps – if you have a barbell, you can use the end of the bar that rolls. Most people should focus on the lateral part of the biceps – 2 minutes per side

Banded Bully Stretch – secure a band around head height. Place the band above the elbow and turn away from the attachment point. Bring the banded arm behind your body and your hand towards your opposite shoulder blade. Use your other hand to gently guide the stretch – hold 1-2 minutes per side

Once you’ve re-established some of your shoulder Range of Motion with the above exercises

Activate:

Shoulder Flip-Flops-- Lie on the ground face up, knees bent, arms at 90 deg as if you're about to perform a chest press. Set your shoulder blades "down and back." Maintaining shoulder blade "set" flip the fists forward, using your elbows as the fulcrum. Only flip as far forward as you can maintain the shoulder blade "set." Reverse direction going as far back as possible into the "flop" or stick-em-up position, again, always maintaining shoulder blade "set". Repeat 12-15 times in pain free ROM.

It’s always best to have a thorough assessment to see what is going on, as there are many reasons why you may have shoulder pain but see if this helps.

Do you have a nagging injury that you’ve been putting off? We are fanatical about helping you reach your goals. Find out more with our FREE No Sweat Intro. Give the professionals at Performance Institute a call at 604.291.9941 or email us at info@pitraining.ca or learn more at www.pitraining.ca

Gluteal Amnesia

Gluteal Amnesia

Last blog we went over the different components that should make up a good injury preventative, performance enhancing warm-up, including activations. Specifically, one of the activations that was suggested was the Glute bridge. The Glute bridge is a fantastic exercise that most of us could benefit from but ONLY if it’s done properly.

Gluteal amnesia is a term used to describe what happens when your glutes get inhibited or stop working optimally. I don’t think your glutes “forgot anything”, like the name Gluteal Amnesia implies, but there’s typically a positional change in the body that throws the body out of balance. Our bodies, fortunately, have an amazing resilience to keep moving forward, no matter what we throw at it. The problem is that when our glutes aren’t firing on all cylinders, your hamstrings and lower back start to pick up the slack and your butt can start to look like it fell off a cliff (actual statement from a client). This can lead to some problems, including hip, lower back, and knee pain to name a few. Your glutes should be the most powerful hip extensor in the body. Want to get more out of your glutes?

1. Mind-Muscle Connection – when muscles aren’t working optimally you need to really focus on the muscles doing the work. Some muscles just work, like our biceps for example. You flex it and most everyone can feel it. Your lats and glutes often create more difficulty. Doing a glute bridge for example, as you bridge up, tap your glutes, and try to feel them squeeze. Hold it at the top and really focus on trying to feel them. Some cues that really seem to work with clients include: “imagine trying to crack a walnut,” “tilt your pelvis back and squeeze your glutes,” and “without actually moving your feet, imagine pushing your heels away from your body.”

2. Create a Connection with your Heels – In addition to the glute bridge, there are several exercises you can incorporate but generally when we’re trying to get your glutes working better, think about pressing through your heels. On some exercises, even lifting your toes up to help reinforce this can help.

3. Hip Alignment – when we sit for long periods of time, our hip flexors and quads can tighten up, pulling our pelvis forward and inhibiting your glutes. If despite the cues suggested above you’re still not feeling your glutes, Try performing the couch stretch in between sets and try to squeeze the glute on the side you’re stretching.

4. High Frequency Training – think of all the hours you sit in the day. We need to counter this position with frequent glute training. If you have a hard time feeling your glutes working, you should start activating them everyday. It takes time, but your body will thank you for it.

If your goals are esthetic or performance based, your glutes are an extremely important muscle group and will always be behind you. We are fanatical about helping you reach your goals. Find out more with our FREE No Sweat Intro. Give the professionals at Performance Institute a call at 604.291.9941 or email us at info@pitraining.ca or learn more at www.pitraining.ca

Ideal Warmup

Ideal Warmup

Key to limiting or managing injury and concepts that we’ll be exploring over the month of April are #1, understanding why you should be more concerned with mobility rather than just flexibility (and understanding the differences between those). And #2 understanding why EVERYONE should incorporate Pre-hab exercises into your workouts as part of your warm-up, or as fillers (recovery in between harder exercises), or as part of your cool-down so you aren’t forced to only having Re-hab exercises in your workout routine once the inevitable injury occurs!

One of the things that sets Performance Institute apart from many other training studios is what our warm-ups look like. Our warm-ups are an important part of developing the foundation of a client’s mobility.

As defined by Kelly Starett, Well known physical therapist, coach and Best Selling Author of Supple Leopard, mobility is the ability to move into normative end range positions and actively engage the surrounding muscles to stabilize and generate force throughout a desired motion(s).

In contrast, flexibility refers to how far a joint can move, but doesn’t take into account the stability or strength of that joint when pushed into its end range. Flexibility without mobility can often lead to injury or best case scenario, equates to not being as strong or stable as you potentially could.

Here’s what a Mobility enhancing warm-up looks like at Performance Institute:

3-5 min Self Active Myofascial Release Using foam rollers, softballs, or lax balls

2-3 min dynamic stretching

2-3 min activations

Self Active Myofascial Release

Self Active Myofascial Release using foam rollers and the like, improves blood flow to the muscles, and fascia that surrounds the muscle increases the Range of Motion of the joint you are focusing on. Self-Myofascial release also has a positive effect on releasing trigger points in the muscle that may cause pain or limit joint range of muscle.

Following your foam rolling active release, clients go through 4-6 dynamic stretches. Some of our favourites include couch stretch for quads, superfrog for the groin, Child’s pose thoracic rotation for the upper body and spine, and prone single leg calf stretch for the calves and hamstrings.

Finally, now that you’ve created increased range of motion through movement, we activate the stabilizing muscles that surround the joints with a few “activations”.

When you include activation drills, your body will be primed and be able to move better and create more power.

GLUTES: add in one or 2 legged bridges, clam shells

CORE: try adding in front and side planks, stir the pots and bird dogs

UPPER BACK: try adding in pull-a-parts, external shoulder rotations, Y’s, T’s, W’s, L’s

Looking for more ways to get the most out of your training? Performance Institute specializes in building and adapting training plans to help prevent injury, and rebuild bodies that perform. Learn more at www.pitraining.ca or contact us at 604.291.9941 or info@pitrainig.ca

BUILDING ATHETICISM: Hop Like a Bunny

BUILDING ATHETICISM: Hop Like a Bunny

Who knew that hopping like a bunny for Easter could be a legitimate athletic drill!Injury prevention, body control, and rate of force production are a few of the many benefits jump training has to offer. Each of these drills focus on landing mechanics which should be mastered before progressing to true plyometrics where you rebound off the ground.

Drill 1, the Double-leg drop squat is a great starting point for old and young athletes alike.

DOUBLE LEG DROP SQUAT

• Start in an athletic position with arms in front of the chest

• Stay on the balls of the feet, so you could slide a credit card under your heels

• Rapidly pull your arms back, breathing out and drop into a squat, stabilizing on two feet.

• Catch your balance and hold for 2 seconds

• Perform 3 sets x 10 reps

JUMP INTO DROP SQUAT

Start in a shallow squat on the balls of the feet, with arms cocked back

• Explode off the ground, driving your arms up for power

• Land with control in a shallow squat, holding for 2 seconds, then repeat

• Perform 3 sets x 10 reps

The next two exercises focus on single leg control.

If an athlete cannot control themselves on one foot, they have some serious leaks in their performance. We run, cut, decelerate, transition, drop step and cross over with multiple times body weight on one leg. When fractions of a second count, this critical component cannot be overlooked. As simple as these drills look, mastering them will reap huge rewards. Two drills to help develop your single leg strength, power and stability are the Single leg Drop Squat and the Linear Hop and Hold.

SINGLE LEG DROP SQUAT

• Start in an athletic position with arms in front of the chest

• Stay on the balls of the feet, so you could slide a credit card under your heels

• Rapidly pull your arms back, breathing out and stabilize on one foot remaining on the ball of the foot

• Catch your balance and hold for 2 seconds

• Perform 3 sets x 6/6 reps

LINEAR HOP + HOLD

• On one foot, start in an athletic position with arms in front of chest

• Stay on the ball of the foot, so you could slide a credit card under your heel

• Drive your arms and non-working leg up as you jump, thinking of pushing the ground away from you

• Try to fully extend the leg as you jump

• Land on the ball of the foot

• Breath out and throw the arms back behind you to gain more stability

• Perform 3 sets x 6/6 reps

If you are interested in athletic development, incorporate these exercises 2-3x/week. We love training athletes of all ages, working with clients as young as 7 and as old as 87! We especially. love it when we train 3 generations within one family. Check us out at www.pitraining.ca or reach out to us at info@pitraining.ca

SPORT SPEED: Marching and Skipping

SPORT SPEED: Marching and Skipping

Last week we talked about improving your linear speed with the use of Acceleration Wall Drills. Today, I wanted to stick with our linear speed focus and review marching and skipping. These drills are great, because they are relatively easy to perform and can be repeated several times through the week.We started with the Acceleration Wall Drills and now we are going to try and apply those same principles in a more dynamic way.

Prior to any explosive training, you must make sure you have done a warm-up that will help prepare your body. Your warm-up could consist of rolling and/or dynamic stretching hip flexors, calves, quads, and hamstrings, and activating your core, glute stabilizers and postural muscles.With repetition these drills will develop your posture and position so you can get the most out of your body. When you are stable and strong, you will have the ability to transfer power into the ground and utilize energy from one side to the other. This energy return system will propel you faster than ever before.

MARCHING

• Keep a tall spine, with shoulders set down and back, rib cage down

• Think of maintaining your elbows at 90 degrees and swing from the shoulders

• The knees should drive up in front of the hips

• The feet should strike on the ball of the foot under the hips, just slightly ahead of the opposing foot

• Think about use aggressive arm and leg action while maintaining a stable pillar or core

• Marching allows you to maintain connection to the ground, remain stable and work on position

SKIPPING

• Take the same set up as Marching

• You will strike and then perform a hop. Think strike-hop-strike-hop

• The movement should be smooth and rhythmical

• While Marching kept you more stable, Skipping loses some of that connection, just like sprinting

• You must remain stable and powerful

• For this drill, the goal is to remain at a level head height. We want to remain stable and create strong ground force contact

BONUS DRILL:

HIGH SKIPS

While this drill isn’t exactly a run technique drill, it’s still a great drill for athlete to work on single leg power and control and as it's a related movement pattern we thought we'd share it here·

Take the same set up as Marching, but rather than striking the ground once, you will strike and then perform a hop, aiming to create as much height as possible·

To create the most height possible think about i) arm drive, ii) powering off your support leg focusing on triple extension through hip, knee, and ankle and iii) driving the knee of the non-contact leg.

If you are interested in speed development, incorporate these exercises 2-3x/week.

Want to learn more about how we train athletes of all ages? We’re here to help. Check us out at www.pitraining.ca or reach out to us at info@pitraining.ca or call 604-291-9941.

SPORT SPEED

SPORT SPEED

One of the foundational components almost every athlete needs is speed. Unfortunately, most athletes learn the technical and tactical aspects of their sport, but never get enough time to learn and develop sport speed. Do you feel the need for speed? For the most part, every athlete would benefit from running faster. Today we’ll share a few drills that can help you build better patterns for your linear speed. Even if you, yourself don’t “feel the need for speed”, probably someone in your family or friend circle does, so please share these drills with them.

Prior to any explosive training including the suggested speed drills, make sure you’ve done a warm-up that will help prepare your body. At PI we refer to this as a RAMP. 1) Incorporate Range of motion of the muscles and joints about to be stressed, 2) Activation of muscles so you can produce maximal force, and 3) Movement Prep which refers to motion to help prepare you for the work ahead. The Wall posture drill below and Wall strides can be considered your Movement Prep part of your warm-up before trying the more explosive Wall stride switches and load and lift. For Range of Motion roll and/or dynamic stretch hip flexors, calves, quads, and hamstrings, and activate your core, glute stabilizers and postural muscles.

Learning how to sprint properly takes time, but these drills will develop your posture and position so you can get the most out of your body. We refer to these drills as Acceleration Wall Drills.

ACCELERATION WALL DRILLS:WALL POSTURE HOLD

• Lean into a wall at a 45-degree angle with your hands in front of your shoulders

• Stay on the ball of your foot with your back leg and bring the other knee in front of your hip

• Your front leg should create a “4” so the heel is pulled back towards the midline slightly

• Body tension is key here, so keep your core, lats, and glutes tight

• Perform 2 sets x :30 seconds each side

WALL STRIDES

• Start in the same position as the Wall Posture Hold

• Remember to keep body tension in the core, lats, and glutes

• Forcefully switch legs, trying to keep your body still, focusing on good glute contraction on the support leg

• Breath out as you exchange legs to help brace your abs

• Perform 2 sets x 8/8 reps each side

WALL STRIDE SWITCHES

• Start in the same position as the Wall Posture Hold

• Remember to keep body tension in the core, lats, and glutes

• Quickly exchange your legs, trying to keep your body still. With enough power, you will momentarily leave the ground.

• Breath out as you exchange legs to help brace your abs

• Perform 2 sets x 8/8 reps each side

LOAD AND LIFT

• Start in the same position as the Wall Posture Hold

• Then lower down into single leg semi squat position while reaching your front leg behind your body

• Think about pressing through the heel

• Lower down slow and explode up

• Breath out as you drive your leg up to help brace your abs

• You should finish back in the Wall Posture Hold position• Perform 2 sets x 8/8 reps each side

If you’re interested in speed development, incorporate these exercises 2-3x/week. Stay tuned for more speed and power development drills next week on the PI Blog. Want to learn more? We’re here to help. Get on our Spring/Summer ADP (Athletic Development Program) waitlist geared towards youth athletes looking to get stronger, faster, and more resilient. Check us out at www.pitraining.ca or reach out to us at info@pitraining.ca

Move Like an Athlete: Fast Arms, Fast Legs

Move Like an Athlete: Fast Arms, Fast Legs

In the quest for speed, your arms must not be overlooked. Our bodies have wiring that best functions when it is sequencing and firing in a similar pattern. Try sprinting as fast as possible but move your arms slowly. It does not work very well. Although there are some complex patterns that can be trained to work well, such as drumming, when we’re talking about building blazing speed, we need to keep it simple. Fast arms equal fast legs. If you think about aggressive arm action, your legs will keep up and move faster with them. When learning how to develop arm swing technique, we strip down parts and simplify. A drill you can incorporate to work on this is the seated arm swing.

SEATED ARM SWINGS:

• Sit on the floor with your legs extended out in front of you

• If you have tight hamstrings you may bend your knees to stay more upright

• The arm action should move from the shoulders not the biceps

• Hands should drive from the cheek of your face to the cheep on your butt

• Aggressively think of throwing your arms back behind you. A cue we use is to think of your hand as the hammer and drive the nail that is behind you

• Perform 3 sets x :10 seconds on/:20 seconds rest x 4 rounds

A variation on this exercise is the split stance arm swing. Stand in a narrow split stance, with a 45 degree forward lean

• The arm action should move from the shoulders not the biceps

• Hands should drive from the cheek of your face to the cheep on your butt

• Aggressively think of throwing your arms back behind you. A cue we use is to think of your hand as the hammer and drive the nail that is behind you

• Perform 10 seconds on/10 seconds rest, doing backward posture shoulder rolls during the rest period. Switch split stance lead leg and repeat with the opposite lead leg, then repeat the entire sequence one more time. 1 set = 4 x 10 sec work (2 sets leading on each leg)

• Perform 3 sets total

Either Arm swing drill is a great complimentary drill to your speed development program. Include this drill 2x/week for 3-4 weeks. When you perform your sprint drills, think about using the same arm action you have developed. Learn to do the simple things savagely well.

For our “older” athletes who can’t full body sprint safely at 100% top speed anymore, the split stance drill can still be great for teaching the body to move fast and maintain core control. “Sprinting” of any type has longevity boosting benefits.

Want to discover your potential? Check us out at www.pitraining.ca or info@pitraining.ca

The Beauty of Nutrition: Cultivating Healthy Skin from the Inside Out

The Beauty of Nutrition: Cultivating Healthy Skin from the Inside Out

For our last blog Valentine’s themed post on Self-Love, I wanted to give everyone some action steps on Nutrition strategies you can adopt to show some love to the largest organ of your body: your skin!Many are concerned with healthy skin for its aesthetic value, but it’s also incredibly important for its main function: protection of the body from external factors ( such as bacteria and other organisms, chemicals and temperature.)

Nutrition can play an important role in keeping this important organ healthy.

For healthy and glowing skin, focus on incorporating the following things in your diet:

Healthy Fats

Protein

Vitamins A, C, E

Minerals: Zinc, Selenium

Real Food action Steps to get each of the above in your diet:

Enjoy Salmon, sardines, or tuna 2-3x’s (Protein, Omega-3s, Selenium)

If you’re using a store-bought salad dressing- swap to homemade Olive oil and vinegar dressing at least 3 x’s/wk. Cook with Olive oil when sautéing veggies (Extra Virgin Olive Oil = healthy fats and Vitamin E

Enjoy-½ an avocado in salads, on high fibre toast or Ryvita Crackers, or to add creaminess to a shake (Avocados: Healthy fats, Vitamins C and E)

Enjoy Eggs not only for their flavour, but their protein, selenium and vitamins A and E-Sprinkle Ground Flaxseed on your overnight oats, salads, shakes or yogurt (Selenium and Omega 3 healthy fats)

Enjoy Salads and stir fries made with Kale, spinach and or collards, or add them to shakes or egg scrambles (Leafy dark greens are a source of Vitamins A, C, E and Selenium in spinach)

Supplements to Consider:

If you’re not big on Fish, consider a daily Fish-Oil supplement, considered THE best way to ensure you’re getting enough Omega-3’s whose benefits reach far beyond just skin health (a good Omega-3 profile is linked with reduced blood pressure, improved mood, enhanced brain healthy, and may result in more lean muscle gain in strength training individuals). Check out our Instagram post on choosing the right Omega-3 supplement OR come to PI and pick yours up today!

Multi Vitamin/Mineral or Multi/Greens+ Look at your fist. Now think about what you ate yesterday. Over the course of the day, did you eat 5 fistfuls of a variety of Veggies, at least some of those coming from leafy greens? Did you also have 2 fists worth of colourful fruits? If not, then chances are you’re lacking some of the key (skin) health promoting Vitamins and minerals and a multivitamin would be a great option to cover your bases as you work towards that 5 fists goal.

As you’re considering what to buy, double check that the Multivitamin includes Minerals (like zinc, selenium, calcium, magnesium etc.) as well as Vitamins, like the Progressive Active for Men and Women that we carry at PI. Alternately, if you find popping pills challenging and want the added benefit of probiotics and greens, AND in the form of a tasty drink, consider using the Multi+Greens+ that we carry at PI. One scoop in water covers your all your recommended Vitamin and Nutrient needs with eight types of probiotics for enhanced gut health

From Self-Love to Self-Care: Elevating Your Life Through Fitness

"From Self-Love to Self-Care: Elevating Your Life Through Fitness"

In the last blog, I wrote about how we all should be working on practicing “Self-Love” by committing to not hyperfocus on what you perceive to be your flaws but rather “thanking” those areas of your body for the great things they allow you to do. You can read that blog here.

If that seems too out of reach for where your self-esteem sits at this moment, then instead take a leap of faith to practice another form of Self-Love and just start exercising regularly. In addition to boosting self-esteem, (which should help you achieve the challenge above), here are 9 other ways your body will benefit if you commit to the Self-Love habit of regular exercise:

Increased Brain Function: After your very first workout, you’ll feel more awake and better able to focus due to increased blood flow. Continue the habit, and brain cells will start to function better and, in some cases, new brain cells with grow, boosting memory and learning.

Better Mood: The increased energy and clarity the results during and post workout not only boosts brain cells, but also mood thanks to that endorphin rush. Regular exercise helps you better deal with daily stress, anxiety, and depression.

Better Blood Sugar Management: Exercise improves your muscle’s ability to uptake and burn glucose especially for those who start to weight train.

More Energy: as you increase the number and function of your mitochondria: After week 1 of consistent exercise, you’ll start to feel more energized throughout the day as you begin to improve both the number and function of mitochondria as well as capillary density in the muscle. This combo allows your body to produce more ATP and improve oxygen delivery allowing you to continue getting fitter as you continue the exercise habit.

Improved Sleep: Scientists agree that sleep is critical to health and happiness and there is strong evidence that to sleep better at night, you need to exercise during the day. If your schedule dictates that you need to plan evening workouts, try to schedule them at least 2 hrs before bedtime.

Better Eating Habits: A very cool study was done on young adults in Texas demonstrating the inherent power of exercise. Even though participants were not instructed to change their diets in any way, those in the exercise group (30 min of exercise 3 x/wk. for 15 wks.), naturally sought out lean meats, fruits, and veggies while preferences for fried foods, sodas and other unhealthy options decreased.

Improved Bone health: We have had more than a handful of clients who came to us with the diagnosis of Osteopenia and have either had their diagnosis changed or the degree of their bone degeneration has significantly reversed.

Better Posture: Maybe even getting taller! Likewise, with the right combination of exercises, posture can be improved. This not only looks better, but helps prevent shoulder, neck, and other types of muscular strain. We recently had a client report that her doctor did a double take and had to re-measure her, because she had grown an inch since her last visit a year ago.

Dementia Prevention: Are you concerned about maintaining your mental capacity? Research supports the fact that exercise is considered the most effective way to delay and even prevent dementia (such as Alzheimer’s) and other neurological issues.

We didn’t even talk about the other more obvious benefits of regular exercise including better heart health, stronger muscles, and enhanced mental health!Even if it’s the commitment to start walking at a brisk pace 3 x wk. for 30 min, do this act of Self-Love for the rest of February. Your body, mood and self-esteem will thank-you!

Ready to take the next step and jump your fitness even faster? Call us today to share with us your goals and we’ll tell you the best way to get started.info@pitraining.ca 604-291-9941

The Power of Positivity: Ditching Negative Self-Talk for Self-Love

"The Power of Positivity: Ditching Negative Self-Talk for Self-Love"

In my teens after puberty, I ran too much to reclaim my lean gymnastics physique, not being thrilled with my changing body. Even as a teenager, I liked to lift, (which was ground-breaking way back then!) but didn’t like my strong looking arms, relative to my too skinny legs. My track performance as university athlete suffered because I ran long distances after our lifting and track sessions. Despite my coach asking me not to, I ran long mileage because I wanted to stay as slim as the fitness cover models on magazines. In my late twenties I hated that I lacked an hourglass figure, and all I could visually focus on was my stomach not being flat enough and not having hips to balance out my straight waist. In my 30’s I still focused on my lack of hourglass figure, and I was now also very concerned that my once olive skin was now pale, and my bluish veins were super prominent on some areas of my body. I also immensely disliked the sunspots that had popped up on my face. I bet some of you reading this are shocked that I had these thoughts and I’m sure most of you have never noticed these supposed “flaws” that bothered me. But I’m sure you can also relate to how we as humans tend to hyper-focus on imperfections rather than celebrate the great things about ourselves.

Now that I am in my 40’s, (almost 50!) I am the happiest with my body that I ever have been because I genuinely appreciate what my body can still do much more than fixate on small imperfections. I like that I have muscular arms, love my athletic legs, and know that I’ll never have an hourglass waist, but I really don’t care. I wish that my chest had more “lift”, but I feel lucky to have been able to breastfeed a couple of kids (too much info???? sorry:) and I remember that a good sports bra can do wonders. So instead, I put my energy into appreciating how cool it is that I can still box jump, sprint with my kids and still pull off a few gymnastics moves, carry heavy loads of groceries, and carry my bike up the stairs.

This February, in honour of Valentine’s Day instead of thinking about the things you don’t like about your body or self, I challenge you to work on self-love.

To work on self-love, take a moment to reflect and ask yourself what you love about yourself. Maybe you’ve noticed that you’ve got great shoulders, or you love your ears or your hair. It doesn’t have to be a body part, but rather more a way about how you interact with the world. Maybe it’s the way you think outside the box, or how you’re a great storyteller, or great listener or the fact that you have a “way” with animals. As and additional challenge if you catch yourself thinking negative thoughts about some part of yourself, instead, challenge yourself to thank that body part for something that it does for you. “Thighs, thank you for carrying me where I want to go. Belly, thank you for helping me digest. Skin, thank you for protecting me”.

This Valentine's Day, let's redirect our energy from self-criticism to self-appreciation. Embracing self-love is a continuous process, and by acknowledging and celebrating our strengths, we pave the way for a healthier, more positive relationship with ourselves.

Embracing Resilience: Reframing Failed Resolutions and Cultivating Self-Love in the February

Embracing Resilience: Reframing Failed Resolutions and Cultivating Self-Love in the February

We are entering the 2nd month of 2024, and I’d like you to reflect on what New Year’s resolutions you made and how well you are sticking to those goals.

According to a Forbes Health Pole of 1000 Americans (I know, we’re Canadian, but it’s likely safe to assume these statistics are also relevant to us Canucks), improved fitness tops the list as the #1 New Year's resolution made. Also high on the list were mental health, weight-loss, and improved diet.

Another Forbes pole suggested that 8% of respondents stick with their goals for only 1 month, 22% last 2 and 3 months, and only 13 % last 4 months. So how do you make sure that you’re in the 13% that make it 4 months and beyond?

1. If you’ve already ditched your resolutions, or are thinking about it, re-visit your goals and ask yourself WHY you made that goal in the first place? When you achieve your goal, how will your life and relationships be different? What things will you be able to do that you can’t do now?

2. If your self-reflection determines that the original goal is still worthwhile, learn from your setbacks and adjust: Reflect on what barriers stood in your way (or might pop up) and identify how to overcome these barriers. Talk to family and friends to create the support network that you need. Do you need to sort out childcare so you can get to the gym? Do you need to give up late night Netflix so you can wake up earlier to get to the gym? Do you need to schedule “meetings” in your day planner to ensure grocery shopping and food prep gets done?

3. You may also need to adjust the action steps you created to meet your larger goal rather than giving up on it entirely. I.e., if your goal was to improve your diet, swearing off all junk-food, set realistic expectations, acknowledging that perfection is unattainable. Allow for 2-3 Splurge meals a week, looking ahead for social engagements to “spend” those splurges.

4. As you adjust your action steps, make sure to shift focus to positive habits that contribute to your overall well-being rather than fixating on a number on a scale, or what person X is lifting compared to you.

5. February is the month of love, and as you work away at your New Year’s resolutions, always remember to embrace self-compassion. Understand that everyone faces setbacks and treat yourself with the same kindness and understanding you would offer a friend. Don’t give up, but rather adopt a growth mindset, learn from mistakes made or challenges faced and remember to acknowledge and celebrate the progress you've made, no matter how small.

Need help adjusting or sticking to your New Year’s resolutions?

If you’re an existing client, ask about doing a Goal review session with one of our trainers or if you’re new to PI contact us and tell us what your goals are, and we’ll help you get there!

8 Ways to Hold Yourself Accountable for a Healthier Lifestyle

8 Ways to Hold Yourself Accountable for a Healthier Lifestyle

If I asked you if eating lots of colorful veggies and fruits was important, most of you would say ‘of course,’ right? And if I asked if exercise is also key for health and wellness, you would most likely respond in the affirmative. So if we know that nutrition plus fitness is the magic formula for living a vibrantly healthy and long life, why don't we do it? Why do we prioritize one over the other? Why do we put one on the back burner and only get serious about it when we’ve been slapped in the face by a wake-up call, such as getting winded by one flight of stairs or a high blood-pressure reading?

In my experience working with hundreds of individuals at Performance Institute, the key is accountability. We’re often willing to let ourselves down time after time, but when someone else is counting on us, we show up for them.

Last week, the blog focused on the benefit of having accountability partners to keep you motivated to stay the course in your exercise consistency. Leaning on others to hold us accountable is OK. When we’re just getting started, we need that assistance. We need that encouragement and support while we develop good habits. At Performance Institute, we have a framework of accountability to help those wanting to get started. We send reminders, we check in, we give a smile to you every time you walk through the door, we follow up and we celebrate with you each time you reach a milestone (PI Brightspots!).

Our community of fellow members also helps in this accountability effort. That friend who is normally in class with you notices when you haven't been there and sends you a friendly text asking how you’re doing. We let you know you aren't forgotten, and we want you here.

Now here’s where the truth hurts a little bit: No matter how much work we or your accountability partners do to motivate you to keep showing up, it ultimately comes down to you. It’s up to you to consciously choose every day to make progress toward your goals. We will always cheer you on and help you, but if you haven’t bought into the process, it won't work in the long, long term. While a 3-6 month consistent effort on your nutrition and fitness will yield results, those results will fade unless you change your mindset to learn to work towards having a “forever” focus on nutrition and exercise as a prominent part in your life. Only this will lead to REAL long-term health, longevity, and performance.

Many of our PI clients have already embraced this mindset, but for those just starting out, that can be a very daunting concept. How do we stop letting ourselves down and create a safety net for reaching our goals and preventing backslide after achieving said goals?

Here are 8 tips for holding yourself accountable to your goals:

1. Set reminders on your phone: Schedule your workouts AND food prep or shopping like appointments you can't miss. Set an alarm for when you need to do your main weekly grocery shop or to start prepping your healthy meal so that you don't look at the clock, realize you have no time and reach for something unhealthy out of convenience.

2. Print off a calendar: Hang it in a visible spot and cross off the days you hit the gym or stayed true to your specific nutrition goals so that you can visually see all the marks of your success. It’s satisfying to see your efforts adding up and will reinforce your intentions to keep going! Hint, old school paper might work better here, as you might open your phone with the best intentions to check up on your nutrition and fitness goals only to be side-tracked by the work email or the latest funny cat/dog video on Instagram.

3. Get specific on your goals: For those starting out, showing up to the gym 2-3x/wk is specific enough, but for those who already do that, choose a performance goal like being able to PR on a particular lift, be able to move more athletically or be able to complete the Grouse Grind, or walk a flight of stairs pain-free. Communicate that to your coach or post on social media or another public forum. There’s something to be said for putting it all out there! Making a claim publicly will make you more likely to keep your word.

4. Set quarterly goal-setting meetings with an accountability buddy: If you are a member at Performance Institute, our goal this year is to schedule these meetings with you every 3-6 months, so reach out to info@pitraining.ca to request a Goal setting session with one of our coaches! If you aren't a member here, find a friend who needs accountability, too, and make quarterly dates to review your progress and set goals for the future.

5. Constantly remind yourself of your "why": A goal is great, but if we don't know why we want to reach it, it doesn't mean much. Ask yourself why you want to focus on your fitness and nutrition. How will it impact your life? How will it make you feel? How will others view you when you achieve that goal? It doesn't hurt to do some visualization either. Mentally imagine yourself as the person you see yourself as if your goals are met. Once you have a solid "why," remind yourself of it daily so that you internalize it and keep it close to your heart.

6. Don't make it all or nothing: "Rome wasn't built in a day”—we all know that saying, and it’s true! We are on a journey, not a quick trip to the supermarket. There will be highs and lows. There will be plateaus. There will be sabotagers, and stress and self-doubt. Don't let those things knock you off your path. Acknowledge them, thank them for teaching you something about yourself and then continue to make forward progress.

7. Celebrate your achievements: As you progress towards your larger goals by establishing and acknowledging micro-goals. Who doesn't love a reward? Define smaller milestones on your journey and treat yourself when you successfully reach them. For instance, if your aim is to shed 30 pounds, consider rewarding yourself for every five-pound weight loss or a 2 cm reduction in your waist measurement. Alternatively, those concentrating on improving their nutrition can give themselves a non-food reward for each for minimizing eating out to an acceptable level in favor of making healthy home-cooked meals. Remember, rewards need not be extravagant or expensive—tap into your creativity and indulge in things you genuinely enjoy as a way to acknowledge your efforts!

8. Explore various methods of holding yourself accountable: And adapt them to your evolving needs. What once proved effective may not be a long-term solution, so keep things fresh to sustain your enthusiasm and motivation towards achieving success.

If you need help getting started on your health and wellness path, feel free to contact us! We would love to find out more about you, your current lifestyle and your goals, and help you make a plan of action. Contact us today at info@pitraining.ca or call 604-291-9941.

Love Your Workout: Accountability Partnerships for Lasting Results

Love Your Workout: Accountability Partnerships for Lasting Results

January is already half over and this is the time when those well intended resolutions that started with a bang, start to wane because of work or family commitments or lack of motivation.

An important part of many successful fitness programs is having someone or someone(s) that are rooting for your success and people who you don’t want to let down by failing to show up at your workouts. The reason why these people are so important is that they motivate you to consistently show up week after week, month after month. Afterall “consistency is what transforms average into excellence”. No one gets fit or achieves their goals by having great workouts for just 2 weeks!

It’s way easier to drag yourself to the gym on those “tough days” if you know there are people there who care about you, want to see you, and will be concerned if you don’t show. Likewise, if you have a friend, or a partner who you train with, you can be their cheerleader, when they are having a tough day. Being needed by someone else is fulfilling for us all! We’ll call these oh so special people, your “accountability partners”

February is just around the corner and in honour of Valentine’s Day, if you’re a current PI client, we love for you to take a photo of yourself and your accountability partner OR be willing to have your photo snapped by one of our staff so we can highlight your accountability “relationship”. Your accountability partner or partners do not need to be of the romantic sort (but they can be! We’ve got lots of those at PI too:)

Looking seeing some great photos and have clients share their stories on who in our PI community keeps them motivated to make their workouts and stick to their goals.

Want to become part of the PI Community and find YOUR accountability partner(s)? Contact us at info@pitraining.ca or 604-291-9941 today and book your assessment today!

Embracing Fitness in the New Year: Overcoming Challenges and Setting Goals

Embracing Fitness in the New Year: Overcoming Challenges and Setting Goals

Introduction:

As we usher in the promising dawn of 2024, many individuals are determined to kickstart their journey to improved health and fitness. For some, the aspiration is to rediscover the feeling of being an athlete, guided by professionals who not only inspire but ensure safety. Others seek relief from chronic aches and pains, having perhaps felt neglected in previous workout environments. The crucial first step? Seek professional assistance tailored to your needs. Your goals are the compass guiding your fitness journey, but equally vital is understanding how to enhance your movement and well-being. This prompts the question: What's the toughest aspect of achieving fitness goals in the New Year?

Overcoming Intimidation –

The prospect of entering a new fitness facility can be daunting, with uncertainties about fitting in being a major barrier. Rest assured, we've got your back! Our clients follow a systemized, yet individualized approach, ensuring progress at the right pace for each individual.

Timing Dilemma –

Is now the right time to embark on your fitness journey? Waiting until you feel you've reached a certain level often results in never starting. It's akin to cleaning your house before the cleaner arrives. Fear not; we'll address every aspect, allowing you to enhance your fitness swiftly and securely.

Building Confidence in Your Body –

The age-old adage holds true: if you always do what you've always done, you'll always get what you've always got. Initial results may come quickly, but as your fitness progresses, so does the need for increased effort. Workouts are seldom easy, except when intentionally planned that way. Nothing worthwhile is ever effortless.

Decision-Making Transformation –

Commencing your fitness journey involves the recurring decision: "Should I work out today?" As your fitness improves, a remarkable shift occurs. It becomes an integral part of your routine, and you might even find yourself missing it if skipped.

At Performance Institute, we are fervently dedicated to helping you achieve your fitness goals. Learn more through our FREE No Sweat Intro. Reach out to our dedicated professionals at 604.291.9941 or via email at info@pitraining.ca. Explore further at www.pitraining.ca as you embark on a journey to a healthier, fitter you in the New Year.

The Scale and Your Psyche: Take a Break from the Scale this January

The Scale and Your Psyche: Take a Break from the Scale this January

Introduction:

Embarking on a fat loss journey is a commitment to healthier habits and a desire for a fitter, more confident self. Traditionally, the scale has been a popular tool for monitoring progress, but its use can have unintended consequences for mental well-being. In this blog post, we'll explore the potential negative psychological impacts of relying on the scale as the primary metric for fat loss success.

The Numbers Game: Defining Self-Worth

Stepping on the scale and fixating on the number that stares back can become an obsession. For many, this number begins to define their self-worth, leading to a cycle of self-criticism and negativity. The scale reflects only one aspect of your journey, overshadowing positive changes in lifestyle and habits.

Daily Fluctuations and Emotional Rollercoaster

Weight naturally fluctuates throughout the day due to factors like hydration, meal timing, and hormones. Relying on daily or weekly weigh-ins can result in emotional highs and lows unrelated to actual fat loss or gain. Constantly riding the emotional rollercoaster of weight fluctuations can contribute to stress and anxiety, hindering overall well-being.

Plateaus and Demotivation

Fat loss is not always a linear process, and plateaus may occur despite a healthy lifestyle. When the scale fails to move, frustration and demotivation can set in. This demotivation may lead to a sense of hopelessness and a higher likelihood of abandoning the journey altogether.

Comparisons and Unrealistic Standards

The scale invites comparisons, fostering unhealthy competition and unrealistic expectations. Social comparison, especially in the age of social media, can exacerbate feelings of inadequacy as individuals perceive their progress falling short compared to others.

Disordered Eating Patterns

A fixation on the scale can contribute to disordered eating patterns as individuals resort to extreme measures to see rapid changes. This unhealthy relationship with food and exercise negatively impacts both physical and mental health.

Alternatives for a Healthier Approach

• Focus on Non-Scale Victories: Celebrate improvements in energy levels, better sleep, enhanced mood, and other non-scale victories that reflect overall well-being.

• Shift to Behavioral Goals: Set goals related to healthy habits, such as regular exercise, balanced nutrition, and adequate sleep, rather than fixating on a specific weight.

• Find things to like about your body: Cultivate a positive body image by appreciating your body for its strength, resilience, and the things it can do.

• Use Additional Metrics: Incorporate other metrics like body measurements, progress photos, and fitness performance to track your journey more comprehensively.

While the scale can be a useful tool in moderation, its potential negative impact on mental health should not be overlooked. A holistic approach to health involves considering factors beyond the scale, fostering a positive mindset and sustainable habits contributing to overall happiness and fulfillment. Remember, your journey is about progress, not perfection.

No matter your starting point, we'd love to help you find your inner athlete, guiding you through the process of moving better, feeling better, and feeling more confident about yourself.

Contact us today to get started.