Always wanted to learn, or brush up on your dance skills? You’re in luck, Vancouver has a couple great free outdoor dance classes in the summer. It’s a great activity for beginners and it’s a fun, social way to stay active while enjoying Vancouver’s beautiful weather. This summer, get your groove on at Robson Square downtown, or at Roundhouse Mews in Yaletown.

Benefits of Dance

• Dancing keeps your joints lubricated as you move through your range of motion while dancing
• It improves your heart health be elevating heart rate (and keeping it up)
• Helps improve your blood cholesterol levels and blood lipid profile
• It’s fun!
• Burns calories
• Improves balance and coordination – by working through a set of carefully planned moves, your body practices its coordination and balance
• Works your core muscles as you bounce, jive, tap and stabilize
• Keeps you social (if you want!). Meet new people and connect with others should you want to dance with new partners!

Robson Square Dancing – DanceSport BC

Dates: Friday August 4th, Friday August 11th, from 7 – 11:30pm. Lessons are at 7 & 8pm, demos are at 9 & 10pm.

7:00pm – New Beginner Lesson
7:30pm – Social Dancing
8:00pm – Beginner Lesson
8:45pm – Social Dancing
9:00pm – Showcase Demonstrations
9:25pm – Social Dancing
10:00pm – Showcase Demonstrations
10:20pm – Social Dancing
11:30pm – Last Waltz

Find out more details about Robson Square Dancing here.

Out in the Street at Yaletown Roundhouse- Vancouver Swing Society

Dates: Saturday August 5th, Sunday August 20th, Sunday August 27th. Free live music as well!

1:00pm – Free Beginner Swing Dance Lesson with Rhythm City Productions
1:30pm – Free Live Music
2:30pm – Free Beginner Swing Dance Lesson with Rhythm City Production
3:00pm – Free Live Music

For more information visit the Vancouver Swing Society.

What is your favourite style of dance? Hip hop, foxtrot, salsa…? Tell us below!

Blog post written by James Hsin – Client Care Manager

James is currently studying in his 3^rd year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Free Summer Dance Lessons in Vancouver appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Photo original source via Wikimedia

Two things that separate Vancouver from the rest of Canada are the diverse trails you can explore and how accessible it is from the city! From the popular nature stair master, Grouse Mountain located in North Vancouver to the alpine blue Joffre Lakes in Pemberton, there are countless trails of various difficulty. Many of which where you get a rewarding view at the end!

This article gives you a couple squat variations to help you strengthen the muscles around the knees and ankles. Strengthening those muscles are beneficial for hiking on inclines, uneven terrain and the eccentric loading when going downhill.

Single-Leg Stability Ball Squat

The exercise ball in this squat helps with stability when squatting down. Using an exercise ball is a good introduction to single leg squats. This exercise targets the legs, especially your quadriceps and glutes. It also works on knee and ankle stability by standing on one leg.

Reps: 12-15

Sets: 2-3

1. Position the ball so that it rests in the small of your back.
2. Place hands on the hip and push your back against the ball
3. Have one leg bent in the knee and extended towards the back
4. Slowly lower the body down bending in the hips and knees as far down as you can, or until your working thigh is parallel to the ground. Inhale during this movement.
5. It’s very important to note that your knee should stay behind your toe during your squat movement. If your knee it is too far forward, try positioning your foot further away from the ball to allow for a longer stride.
6. Also make sure your knee does not “cave in” during your squat. Keep your ankle, knee and hip in line.
7. Exhale while standing back up to to the starting position

Squat on a Balance Board

To challenge your balance a little bit more, here is another variation standing on a balance board with both feet. This exercise also helps strengthen those muscles that surround the ankle and knee joint.

Reps: 10-12

Sets: 2-3

1. Start by placing feet on the board
2. Put arms out in front to create more stability
3. Squat as far down as you can without the edges of the board hitting the ground and inhaling during this movement
4. Again, make sure your knees stay behind your toes and your knees do not “cave in” throughout the motion.
5. Stand back up while exhaling to starting position

For a more challenging variation, you can also try doing this exercise on a Bosu ball.

How did these exercises work for you and what’s your favorite squat variation? Let us know in the comments below!

Blog post written by Mika Pelaez – Client Care Manager
Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Best Squat Variations to Train for Hiking appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Ahh, perfect pearly whites. Since childhood it has always been a daily habit to brush my teeth. Two to three times a day, in fact! This healthy habit is ingrained in most people I know – it’s just something people do. If we forget, we’re horrified and run back to the bathroom to finish the job.

I was recently tasked with purchasing a new toothbrush (we always seemed to have a self-replenishing stash from the dentist) and was surprised at how many options were available. Some promise whiter teeth, superior handle ergonomics, better plaque removal, little soft plastic flaps between bristles, a tongue brush, with Disney’s “Frozen” characters on it…the options really are endless.

I also enjoyed the wide price ranges; you can buy a single manual toothbrush for anywhere from $2 to $15 (and probably higher, had I continued searching).

Obviously I now have questions!

Which toothbrush is right for me?

Okay, I know you’re asking “but this is a personal training blog. What in the world do toothbrushes have to do with personal training?” — great question and one I’m going to answer in a second blog on oral health and overall body health. But before I get ahead of myself, let’s talk tips.

Toothbrush tip #1: Soft Bristles

Choose a toothbrush with soft or extra soft bristles. Most people brush too vigorously and actually end up damaging their gums, roots and enamel.

If you have sensitivity to hot and cold foods or drinks, one contributing factor could be because you’re brushing too hard and/or the bristles are too hard – this can cause gum tissue to pull back (recede) from the teeth and result in root exposure.

Pro tip: If possible, look for bristles with rounded tips

Toothbrush tip #2: Regular Head Size

Bigger is not better! When it comes to the head of your toothbrush, you’re not going to save on time and efficiency in this realm – something too big will actually make it difficult to get those hard to reach areas like your back molars.

Especially if you have a gag-reflex.

Pro tip: Keep this one simple as most toothbrushes are designed with heads that are a half-inch wide and one-inch tall.

Toothbrush tip #3: Comfy Handle

Select a toothbrush handle that feels good in your hand. This might be difficult with everything in the packaging, but the price doesn’t change too much between products if it’s got a soft purple section on the plastic handle.

Pro tip: If you have joint pain, difficulty with grip (think carpal tunnel syndrome) or arthritis, then pay a bit more attention to the toothbrush handle. Non-slip rubber surfaces and comfort grips are great features to include in your choice.

Bonus Toothbrush tip #4: Replace it

The professionals at False Creek Dental echo the standard recommendation of changing your toothbrush every 3 to 4 months. “This is crucial for ensuring the bristles are capable of removing plaque and bacterial build-up on the teeth.”

So if you’re brushing your teeth in an attempt to keep your mouth clean, but are using a bacteria-laden instrument to do so, that’s food for thought.

When the bristles become frayed or worn the brush will be less effective. Also, due to moist conditions on the brush, bacteria has the ability to grow and multiply.

Tip: mark on your calendar or write on the toothbrush the 3^rd or 4^th month after you start using it as your reminder to pull out a new one, and retire that one to the cleaning drawer.

Since the average North American spends almost 1000 hours brushing teeth over a lifetime, it’s important to find a toothbrush that feels comfortable and works well. Soft bristles, regular head, comfy handle.

The best toothbrush is one THAT YOU’LL USE. A properly used $5 manual one will be superior to a $200 electric toothbrush that is used improperly or sits in the corner of your counter.

As for all those extra bits and bobbles and pearly white promises, if those aspects inspire you to enjoy brushing your teeth with more care and attention, then they’re worth the investment. Keep things simple and get a multi-pack once you settle on the ones you like the best.

Nicole Yamanaka

Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post Top tips for picking the BEST toothbrush appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Firstly, this dish is so simple to prep, assemble, and incredibly tasty, you’ll feel healthier just reading the recipe, I swear. Broccoli, chickpeas, carrots, quinoa – what’s not to love? This is a great summer and fall meal, so you’ll get good mileage from this dish.

The peanut sauce is a critical ingredient to pull the bowl together, without the sauce, it’s a little on the dry side. Plus it’s also delicious so why skip it?

The Main attraction: broc’, chickpeas, quinoa

 The sidekick: Peanut sauce

Puttin’ on the Ritz

Preheat oven to 400F.

Place chickpeas, broccoli, and carrots on baking sheet. Season with olive oil and a good pinch of salt and pepper, stirring to combine. If possible, evenly spread the ingredients over the sheet, not having bunches in one corner or another (if too closely packed, the ingredients kind of get steamed and less roasty, carmelization goodness)

Roast for 20-25 minutes. Give the mixture a stir  at about 10 – 12 minutes and flipping any bits that look quite brown.

While roasting, get your quinoa cooking according to package instructions

Start the sauce! In a medium bowl, add peanut butter, almond milk, soy sauce, maple syrup, ginger, and red pepper flakes and whisk until smooth. Assemble your bowl by starting with quinoa, then top with veggie mixture and plenty of peanut sauce.

Dig in and enjoy!

Nicole Yamanaka

Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post Roasted Broccoli and Chickpea Buddha bowl appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Have you ever been on a wine tasting tour or visited a brewery in Vancouver? Vancouver has several breweries in the city, and as part of the Fraser Valley, also home to several wineries. If you’re wanting to squeeze out the last bit of summer, try dropping by some of these locations. We recommend biking to these breweries, as the Vancouver locations are within a close distance to one another!

Steamworks Brewery

Located by Gastown, Steamworks Brewery is noted for being the only steam-powered brewery in Canada. Steamworks Brewery has received awards for several of their draughts in the BC Beer Awards annually. Steamworks is a short walk away from Waterfront Station and Gastown’s iconic steam clock. They are open daily for tours – and if your feeling hungry, grab a bite to eat at their restaurant right after!

Granville Island Brewery

Granville Island Brewery was established in 1984 as Canada’s first microbrewery. On top of their main line of lagers and ales, they also have a small batch program where they brew up something new every few months. You can check out where they brew their small batch and try a few of their beers on their tours, offered 5 times a day 7 days a week for $9.75.

Artisan Sake Maker

Vancouver is a diverse cultural hub, and it is apparent in its variety of drinks as well. Looking to try some Japanese spirits? Look no further than Sake – Japanese rice wine. Located nearby Granville Island, Artisan Sake Marker is headed by Masa Shiroki – a man who lectures for the International Sommelier Guild. Tours are available from 11:30am to 5:00pm daily by appointment for $5 a person.

Chaberton Estate Winery

Chaberton Estate Winery is one of the oldest and largest winery’s in the Fraser Valley. The winery produces only both red and white wine. Their 2016 Reserve Sauvignon Blanc won the Crystal Rose Award (Best White, Best of Category, Gold) at the 2017 Northwest Wine Summit. Chaberton Estate Winery offers tours year round, daily at 1pm and 3pm.

City Side Winery

City Side Winery is only a 10 minute walk away from Le Physique!  City Side Winery produces a variety of wine from grapes cultivated in BC. City Side Winery features a tasting room and offers wine tasting lessons. If your interested, contact them for more details.
Have you tried any of these locations? Let us know!

Blog post written by James Hsin – Client Care Manager

James is currently studying in his 3^rd year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Tasting Vancouver’s Beer and Wine appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

The more the merrier they say – want to make exercise more fun and engaging? Everything is better with a buddy – so grab a friend, and get started on these partner exercises!

Partner Leg Raise

Muscles Worked: Rectus abdominis, external obliques, internal obliques, hip flexors

• Lie down on your back, and grab your partner’s exercises as shown
• Keeping the legs straight, raise your legs towards your partners hands
• Your partner will catch your legs and push them back towards the floor – your job is to keep your feet from touching the floor
• To change the difficulty, you can ask your partner to push harder or lighter
• To mix it up and focus more on obliques, you can raise your legs towards one shoulder at an angle – make sure you alternate on both sides!

Contraindications: Lower back pain/issues

Partner High Five Pushup

Muscles Worked: Pectoralis major, pectoralis minor, serratus anterior, rectus abdominis, transverse abdominis, obliques

• Starting off facing your partner, perform a coordinated pushup with your partner
• Once at the top, reach forward and “high five” your partners extended hand
• Repeat the exercise, this time using the opposite arm for the high five

Contraindications: History of shoulder pain, issues with rotator cuff or biceps tendon, lumbar lordosis

Partner Wheelbarrow Squat and Pushup

Muscles Worked: Partner 1: Pectoralis major, pectoralis minor, transverse abdominus Partner 2: Gluteus maximus, rectus femoris, hamstrings

• Start off in a wheelbarrow position as shown in the first image
• As you go down for your pushup, your partner will go down for their squat
• Come back into the starting position together
• Make sure you alternate positions so each partner gets a turn to squat or do pushups!

Contraindications: Lower back issues, shoulder pain, rotator cuff or biceps tendon issues, injuries to the knee or hip joints

Resistance Band Sprint

Muscles worked: Partner 1: Gluteus maximus, rectus femoris, gastrocnemius, soleus Partner 2: Trapezius, rectus femoris

• Putting the resistance band around your waist, have your partner resist and pull you back as you sprint forward
• Your partner can “sit down” and pull back slightly as you sprint, pulling with the legs and leaning back into the pull with their weight
• This exercise should be done in intervals of 30 seconds – switch with your partner after you had your turn!

Contraindications: Hip, knee, or ankle issues

Medicine Ball Slam

Muscles worked: latissimus dorsi, triceps, rectus femoris

• Stand facing your partner
• Taking a medicine ball, start with the ball above your head and slam it down on the ground so the ball bounces back towards your partner
• Your partner will catch the ball, slamming the ball overhead so that it bounces towards you again
• as you slam the ball, lower your body own into the movement as if you were sitting down

Contraindications: rotator cuff issues

Whats your favorite partner exercise? Let us know in the comments below!

Blog post written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Partner Exercises – Getting Fit for Fall appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Wonder what you can do with those over ripened bananas? Throw it out? Well, how about making matcha banana chocolate chip bread with almond slices?

Reduced sugar and easy to make

One thing I like about this recipe is that I can reduce a lot of added sugar because the over ripened bananas are naturally very sweet. It’s delicious and easy to make – it’s a win-win! Instead of your traditional banana bread recipe, there’s the added Asian twist using matcha powder- finely grounded green tea leaves that contain antioxidants known to improve energy and mood.

1. Preheat the oven to 350F
2. Measure and sift flour, baking soda, and salt into one bowl. In another bowl, mash the bananas using a fork or a blender until the lumps are not very noticeable and set aside. One thing to note is that the more ripened the bananas, the sweeter it is. If this is the case, you can decrease the amount of added sugar! Heat a pan using medium heat and add almond slices to a pan. Once they become golden brown, remove it from heat and let it cool.
3. Cream butter in a third mixing bowl until light and airy. Gradually add sugar to the mixture until combined. Add eggs to the mixture, one at a time, until the eggs have been fully incorporated. Finally, add the mashed bananas and vanilla extract to the wet ingredients.
4. Divide the wet ingredients into 1:2 ratio portions. Do the same with the dry ingredients – add matcha powder to smaller portion and stir until it has been mixed. One thing to note is that the matcha flavour is not very prominent so feel free to add more into the mixture! Divide the yogurt into 1:2 ratio, but feel free to add more as needed if the mixture looks a bit thick once you have combined it.
5. Add the dry ingredients into the wet ingredients while alternating with the plain yogurt – it should be dry, yogurt, dry, yogurt, etc… also, make sure that the ingredients are well mixed before continuing each time. Beware of over-mixing, as it leads to over-development of gluten in the flour which will make the final product dense and tough! Add a handful of semi-sweet chocolate to both of the batters – leave some for layering!

1. 6. Layer the pan using 1/2 of the regular batter. Add the matcha batter over top and add chocolate chips. Lastly, add the regular batter on top, chocolate chips, and sprinkle with almond slices.
2. 7. Butter the pan with coconut oil or butter. Pour the batter into the 9×5 baking pan and bake for 45-50 minutes. Check occasionally every 20 minutes – it’s a good habit to have in case anything goes wrong with your baked goods! Using the toothpick test, insert your toothpick or a knife into the middle area of the bread, as it tends to be the last place to be cooked. If it comes out clean, remove the pan from the oven and onto a cooling rack. Best eaten while fresh! Try it with English Breakfast tea or coffee

Let me know what you do with your ingredients to reduce wastage! Happy eating!

Pichada Wangsangthong – Client Care Manager
Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and tennis. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living and hopes that she can assist others in their journey to achieving their fitness goals.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Matcha banana chocolate chip bread with almond slices appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Wanting to get a head start on that Christmas vibe? If you’re looking a place to walk outside and get some physical activity in and maybe pick out your ugly Christmas sweater, head on to some of these events this November! Great for family fun, fresh air and feeling festive.

Lights of Hope St Paul’s

An annual festivity, Lights of Hope uses donated material to create decorations, along with thousands of light bulbs and a fireworks show! Did you know over 10km of string lights were used to create the event?  The official celebration begins Thursday, November 16th from 6 to 8pm.

Candy Town

Located in Yaletown, CandyTown has several shows and attractions that’s sure to get your Christmas spirit going! Including a ice carving competition, candy making, and a gift market, CandyTown runs 12pm to 7pm on Saturday, November 25.

Circle Craft Market

If you need a bit of home decor for the holiday season, or love looking at artsy crafts, Circle Craft Market just might pique your interest. Taking place at the Vancouver Convention Centre, the Circle Craft Market features a wide variety of artisans and their craft, ranging from glassblowing, wood carving, metalwork, or pottery. Be sure to stop by anytime between November 8th to 12th. Tickets are $15 each.

Heritage Christmas Burnaby Village Museum

A great family trip, the Burnaby Village Museum gives a glimpse of what living in the 1900’s was like. Visit the blacksmith, or take a ride on the 100 year old carousel machine – whatever you choose. Starting November 25th, the village will be all decorated with lights and ornaments. Admission is free.

Vancouver Christmas Market

If you’re looking to get a head start on Vancouver’s Christmas festivities, the Vancouver Christmas Market opens November 22nd from 11am to 9pm. Grab yourself some mulled wine, or peek from booth to booth for ornaments and decor.

Have you been to any of these places before? If so, let us know!

Blog post written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Christmas activities in Vancouver appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

If you feel like you can’t get a good cardio session in without music, you’re not alone.  There is perfectly good scientific reasoning that shows that music does help you during a workout and boost motivation.

Why Workout with Music?

Music helps with motivation – but that’s largely dependent on the type of music you listen to. To start, music that is energetic, rhythmic, and has a strong beat will motivate one to keep up the pace of a higher intensity exercise. A study taking individuals doing a bike test found that when individuals listened to motivational music, they performed better. Listening to music is a enjoyable experience, and can make exercise seem less mundane and act as a distraction.

Faster music is correlated with more energy! The speed at music plays at is called beats per minute, or “bpm”. In general, music between 120 – 160bpm is a good speed. Pick something with a strong beat and fast paced to keep you going when fatigue sets in. If you’re unsure what “bpm” your music is playing at, look it up on this song BPM search engine. If you don’t work out with music right now, give it a try and see how it goes!

Of course, slower music can do the opposite as well – it can relax you. Spas and yoga classes play slow music to promote relaxation and help to regulate breathing. For the purposes of the workout we want to feel “pumped” – so we play faster music. If you find modern day pop music not to your taste, fast, energetic classical music can work just as well. One of the best things about classical music is there are slower sections, which you can use for recovery. When the speed of the music picks up, you can bump up the intensity. This is also known as Fartlek training, which is more free-flowing than running at speed 10.0 on the treadmill for 30 min straight.

Our Picks:

Livin’ On A Prayer – Bon Jovi – 122bpm

Hit Me With Your Best Shot – Pat Betenar – 127bpm

Beat It – Michael Jackson – 139bpm

Love Shack – B-52’s – 134bpm

Eine Kleine Nachtmusik – Mozart – 147 bpm

The Planets, Op. 32: I. Mars, the Bringer of War – Holst – 133bpm

Symphony No. 3, 3rd Movement – Beethovan – 120bpm

Whats your workout playlist? Let us know in the comments below!

Sources:

Barrett, S. L. (2015). The influence of exercise type and motivation on music preference (Order No. 1591464). Available from ProQuest Dissertations & Theses Global. (1696781088). 

Brooks, K., & Brooks, K. (2010). Difference in wingate power output in response to music as motivation. Journal of Exercise Physiology Online, 13(6),14.

Jabr, F. (2013). Lets Get Physical: The Psychology of Effective Workout Music. Scientific American. Retreived from https://www.scientificamerican.com/article/psychology-workout-music/

Blog post written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Music and Exercise Motivation appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Stir-fried bok choy with chicken is among the easiest, yet flavorful preparations of Asian dishes that I like to cook. Bok choy pairs beautifully with almost any meat or fish, and if you don’t want to use meat, it is also exceptional on its own too! You can also swap out the bok choy for other greens including broccoli.

Original photo source via myrecipes

Let the cooking begin!

1. Combined oyster sauce, soy sauce, rice vinegar, and sugar in a bowl. Set aside.
2. Heat oil in a skillet, saute pan, or a wok over high heat for about 5 minutes. When it shimmers, add oil, garlic, and ginger. Stir for a few minutes and add the cubed chicken. Cook, stirring constantly until meat is cooked through for about 3 minutes.
3. Add bok choy and stir-fry for 2 minutes. Add the sauce mixture, then cover it and allow to cook for 2 to 3 minutes more – this will cause the sauce to thicken and the flavours to be properly absorbed. You also want to make sure that the bok choy has softened nicely at its base.
4. Remove from the pan and serve on a warm plate. Garnish with spring onions and enjoy!

Pichada Wangsangthong – Client Care Manager
Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and tennis. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living and hopes that she can assist others in their journey to achieving their fitness goals.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Stir-fried bok choy with chicken appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Winter is here! You know what they say, if it’s raining in Vancouver, it’s snowing on the mountains. For you snow fanatics, it’s time to hit the slopes and get onto some fresh powder. Don’t forget your conditioning and endurance exercises, though. Why miss out on that last run because you’re too popped to pop? Also, stats show that injuries often occur on “the last run” when skiers are most fatigued, so don’t skip your gym workouts.

Try some these exercises to get yourself ready for the snowboarding and skiing season.

Side Lunge

Muscles worked: Quadriceps, hamstrings, glutes, calf complex, core muscles, adductors

• Starting from a standing (neutral) position, take a long step to your right side and “sit” down into a lunge position, keeping most weight on your right foot.
• Ensure your entire foot is in full contact with the floor, toes will be slightly pointed out at a 45 degree(ish) angle.  You should not feel any twisting stresses on your knee.
• Push off of your right foot and return to the starting position
• Switch to the other leg
• Modifications: If this exercise is too easy – hold a weight while performing the lunge

BOSU Rock

Muscles worked: Glute medius, core

• Balance is key in skiing – it’s important to keep the hips level to maintain your centre of gravity! This exercise will help you work your balance as you move from side to side.
• Carefully step onto the BOSU (platform side up) and ensure you and your feet are centred before starting.
• Lower into a deep squat position and with control, rock the BOSU from side to side, while maintaining good upper body positioning in the squat (don’t allow your upper back to curve, or look at the floor)
• You should have enough control that you could stop it in any position at any time
• Try to keep your arms steady for balance and minimize flailing
• Modifications: To decrease difficulty use a bar or a post for support, or deflate the BOSU.

Balance Squats

Muscles worked: Quadriceps, hamstrings, glute maximus, glute medius

• Another balance exercise – this time, we’ll be working on our balance as we move up and down
• While balancing on a BOSU, squat down as far as you safely can go – if using a wobble board, try not to let the sides of the board touch the ground.
• If you don’t have a BOSU, a wobble/rocker board works as well, or even barefoot on a puffy cushion!
• Safety tip: ensure that you are comfortable getting on a BOSU with the platform side up, clear the floor of equipment or use a spotter
• Modifications: Deflate the BOSU if you need some extra stability. If you’re in need of a challenge, hold a dowel overhead while performing the movement!

Bicycle Crunch

Muscles work: rectus abdominus, internal obliques, external obliques, transverse abdominus

• Our core muscles and our obliques are important to maintain balance so we can keep the upper body stable so you can push off with your poles!
• Bring one elbow to the opposite knee, and then switch to the other side
• Contraindications: If you have lower back problems, this exercise probably isn’t for you – depending on the nature and extent of any back injury, you could try a supine heel touch or isometric oblique exercise instead!

What is your favourite ski conditioning exercise? Let us know in the comments below!

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Skiing – Ready for the season? appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

It’s festive season and what better way to treat yourself than to make double chocolate biscotti! Easy, simple, and perfect with tea or coffee in front your fireplace (or under your blanket). This recipe is perfect for someone who doesn’t have a sweet tooth – it has a nice touch of sweetness that’s not overpowering.

Of course, you can drizzle chocolate all over it to change that

Original photo source via ashleyparo.com

Lets start baking double chocolate biscotti

1. Pre-heat the oven to 375 F (190 C).Toast almond slices until golden brown on the stove top or the oven. Set aside.
2. In a large bowl, cream the butter until light and fluff with an electric mixer. Alternatively, you can use a wooden spoon or anything that’ll let you mix.
3. Add sugar until fully combined.
4. Add cocoa powder and baking powder. Add a bit at a time so it’s easier to mix.
5. Beat in one egg at a time – make sure it’s fully combined before continuing.
6. Gradually stir in flour and manually mix by hand.
7. Mix in white, semi-sweet chocolate chips, and almond slices. Cover the dough and chill for 10 minutes.
8. Divide the dough into two parts. Roll each dough into roughly a 9 inch log. Place on a slightly greased baking sheet (do not use coconut oil as it will burn). Flatten until you obtain approximately 9″ x  3.5″ x 1″ dimension.
9. Bake for 20-25 minutes or until the toothpick comes out clean.
10. Cool on the baking sheet for 5 minutes, then transfer onto a cooling rack for 30-45 minutes or until cool. Note: This will prevent the biscotti from falling apart when slicing.
11. Cut each loaf into 1/2 inch wide diagonal slices. Place slices on an ungreased cookie sheet, and bake at 325 degrees F ( 165 degrees C) for 9 minutes. Turn cookies over, and bake for 7 to 9 minutes. Cool completely – enjoy!

How do you love to enjoy your biscotti? With tea, coffee…. Tell us below!

Pichada Wangsangthong – Client Care Manager
Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and tennis. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living and hopes that she can assist others in their journey to achieving their fitness goals.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Double Chocolate Biscotti appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Looking for a bodyweight workout, but want to mix up your routine? Throw some stairs or a bench into the mix! These can be done at home, or at any bench in passing if your going for a run. Here are four exercises to get your started.

Stair exercise #1: Incline Pushup

Muscles worked: Pectoralis major, anterior deltoid, triceps, core muscles

• Starting from the “top” of the movement, place your hands about shoulder width or slightly wider on the stair – adjust to what feels comfortable to you.
• Bring down your body towards the stairs, keeping your body straight the whole time, and head neutral so you don’t put your face into the stair above!
• Push up back into the starting position
• If you’re struggling with regular pushups due to shoulder issues, this modification on a helps reduce strain and can be better on your shoulder and neck joints
• Too easy? Here’s a modification – start with your feet on the stairs, rather than your hands – this will emphasize the upper fibers of your pectoralis major more

Stair exercise modification: Pushup with feet elevated

Stair exercise #2: Incline Mountain Climber

Muscles worked: rectus abdominus, core muscles, hip flexors

• Starting from the “top” of the movement, place your hands about shoulder width or slightly wider on the stair – adjust to what feels comfortable to you.
• Alternating, bring each knee up to your chest – as soon as your toe touches the ground, bring the other knee back up
• You can do this one of two ways (a) nice and slowly, to really focus on stability and your core, or (b) as a cardio interval to get your heart rate up – imagine “jogging” on the spot, moving your knees in quickly.
• Engage your core while you do the movement – make sure your hips don’t sway too much during the movement and stay stable
• Similar to the Incline pushup, this is a good alternative if you have shoulder problems – performing the exercise on a stair reduces pressure on your shoulder joint

Stair exercise #3: Calf Raise

Muscles worked: gastrocnemius, soleus

• Place the balls of your feet on the step, with your heels slightly hanging off the edge
• Push up onto your toes, focusing on going up as high as you can and then slowly coming back down
• Feel free to hold onto the handrail for balance. If you want to challenge your balance ability, keep your hand close to the handrail, but only a very light touch
• If you want more of a challenge, you can do a single calf raise by only placing your weight onto one foot

Stair exercise #4: Step Jumps

Muscles worked: rectus femoris, glutes, calves    Bonus: eye foot coordination

• Lower into a prep position for a jump (squat) – jump up onto the stairs in front.
• Land safely in a squat position so your joints help absorb the landing and prevent unnecessary jarring of your joints.
• Make sure you use your whole body through the movement, feel free to swing the arms, look where you’re going, and extend through the jump.
• Beginners should aim for landing one or two stairs above, and more moderate exercises can aim for two or three stairs above.
• For athletic populations or those confident with both jumping and landing, you can include a jump backwards, back to the starting position
• If this is too difficult, or you don’t feel confident in your ability to land safely, start with step ups so your body gets used to the height differential
• If you have knee problems, you should avoid this exercise

Do you have any other stair exercises you like to do? Leave a comment below!

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Stair Workout – Bodyweight Exercises appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

If you ever want to make something sophisticated, yet simple, try shiitake ravioli! We’re putting a spin on your classic ravioli with something more modern and playful – we’ll be using wonton wrappers! A nice thing about homemade ravioli is that you can be as creative as you want with the filling!

Lets make ravioli!

This recipe is broken into three parts, the broth, the filling, and assembling the ravioli.

Broth

1. Add the broth, herbs, and spices into a pot. Bring to a boil.
2. Reduce the soup by 1/3-1/2. Drain and discard solids. Return the soup to boil just before serving.

Filling

1. Turn the stove on medium-high and add grapeseed or olive oil.
2. Add peas, sliced shiitake mushrooms, salt, and black pepper powder or peppercorn. Cook for about 7 minutes or until the shiitake becomes soft. Stir occasionally. Add shallots and cook on medium heat until translucent.
3. Remove from heat and cool to room temperature.
4. Add ricotta and parmesan cheese. Stir until the mixture is fully incorporated. Try tasting the filling to see if you need more salt – you’ll might be surprised to know that you may actually need it!

Ravioli

1. Lightly brush edge of wrapper with water.
2. Spoon the filling about the size of a loonie. Seal corners against each other from its base pressing out any trapped air. It should look like a square-based pyramid – you can make other shapes too! Repeat with remaining wrappers and filling. Keep wrappers covered as you work so it won’t dry out.
3. Cook ravioli in a pot of salted boiling water for about 40 seconds to achieve that nice, firm texture. Note: don’t over-crowd the pot – it’ll cook slower! Remove with slotted spoon and keep warm.

Serve

1. Place a couple of shiitake ravioli into a deep plate or a bowl.
2. Add soup just enough to fill 1/3 of the ravioli. Add more if you want!
3. Garnish your creation with chopped parsley, grounded peppercorn, and grated Parmesan.

Ravioli can be so versatile and so easy to make. What kind of ravioli do you make? Let us know!

Pichada Wangsangthong – Client Care Manager
Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and boxing. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living and hopes that she can assist others in their journey to achieving their fitness goals.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Shiitake ravioli appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

What better way to show your love for seafood with Moule Frites? Originated in Belgium, this mussel and fries dish easily elevates your culinary game. A nice blend of elegance and simplicity… For a healthier version, we’re going to substitute fries with baguette.

Lets conquer the Moule Frites!

1. Discard any opened mussels. Remove beards from the remaining mussels by pulling it from side to side using a paring knife.  Scrape off barnacles from the shell. Soak the mussels in cold, ice water for about an hour.  Remember to change the water 3-4 times – the water becomes very cloudy. Drain well; pat dry with paper towel.
2. Place a large, heavy-based sauté pan (with a lid) on medium. Add butter and sweat the shallots for 5 minutes. Add in thyme sprigs, chunks of spring onion, and peppercorn. Cook for about 1 minute.
3. Deglaze with white wine until stock reduces by 1/3.
4. Turn the heat on high, then add all the mussels. Cover and cook for 5 minutes. Shake them up every so often so the mussels cook evenly.
5. Transfer cooked mussels into a deep serving dish. Discard any unopened mussels. Garnish with remaining parsley. Dip the slices of baguette into the rich broth. Enjoy!

Making an elegant dinner doesn’t have to be difficult. What’s your favourite way of preparing mussels?

Pichada Wangsangthong – Client Care Manager
Pichada grew up playing various sports such as track and field, and is now primarily involved in karate and tennis. A 3rd year student at UBC, she enjoys using her education to help guide her clients in physical activities to avoid injuries. Pichada has a passion for food adventures, sports, and healthy living and hopes that she can assist others in their journey to achieving their fitness goals.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Moule Frites with a Twist appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

With the 23rd Winter Olympics in Pyeongchang, South Korea in full swing, and nearly 3000 athletes from 92 nations hungry for gold, These Olympic Games will surely be one for the history books. Each of these athletes have trained their entire lives for this moment with hopes of standing at the top of the podium with hardware hanging around their necks. Multiple hours are spent each day completing strenuous training regimens, but do you ever wonder how these athletes are able to train with such intensity without feeling excessively fatigued? The answer is a proper recovery plan.

Although the majority of us are not training to become Olympic athletes, That 45-minute gym session is enough to leave most of us sore, fatigued and uninspired. These three recovery methods have been proven to help restore your energy levels and leave you feeling energized every gym session.

Recovery Tip #1 Post-Workout Meal

Following a moderate to intense workout session, there is a 60-minute anabolic window in which your body has the greatest potential for growth. This meal should consist of healthy carbohydrates and a substantial amount of protein. Carbohydrates are the main source of energy used during endurance training, with carbohydrate stores near depletion following a moderate session. Strength training on the other hand, tear muscle fibers apart and require protein to help rebuild these components.

Recovery Tip #2 Compression

Compression clothing has become increasingly popular over the years and is said to help prevent DOMS (Delayed Onset Muscle Soreness) by increasing blood flow and waste product removal. DOMS is essentially the soreness and stiffness in the muscles following demanding exercise and typically occurs 24-72 hours post-workout. Compression clothing can also be worn during workouts as it is moisture wicking material and perfect for preventing sweat from pooling, while simultaneously keeping you warm for outdoor activities. With the mild weather we get in Vancouver, compression gear is perfect for a run along the seawall.

Recovery Tip #3 Ice Baths

Feeling hot and sweaty after your workout? An ice bath is a perfect way to cool down and assist in recovery. Ice baths help flush out waste products, with the most common one being lactic acid. Lactic acid buildup in muscles is thought to contribute to fatigue and muscle soreness. It also helps reduce swelling by reducing inflammation at the targeted muscle tissue. Ice is not necessary, as long as the water is colder than your body temperature. A common temperature used is 8-10 degrees Celsius.

Kevin Kwok – Client Care Manager

 Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post 3 Recovery Methods That Olympic Athletes Use appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Looking to get your green on for St. Patrick’s Day? Its not too early to start thinking about it – March is just around the corner. Whether its a 5km run, or an event for the family, Vancouver has tons of St. Patty’s events coming up! Here are three of our picks:

Celtic Fest

Dates: February 25 – March 17

Location: Various

Celtic Fest is back this year to celebrate everything good and green! If you happen to be busy on St. Patrick’s Day, but still want to celebrate, look no further. Celtic Fest has shows starting February 25 up until St. Patrick’s Day, featuring live music. Check out their site for locations and showtimes.

Irish Family Day

Date: March 11

Location: The Blarney Stone

The Blarney Stone is possibly Vancouver’s best known Irish hospot. Yes – normally it is a pub – but The Blarney Stone promises fun for the whole family! Featuring face painting, Irish dancing, and silt walkers, grab brunch with the family anytime between 11am – 3pm. If you’re interested in other Irish events they’re hosting, check out Irish Appreciation Night on March 12, and Irish Trivia on March 14.

St. Patrick’s Day 5km Run

Date: March 17

Location: Stanley Park Pavilion

If you’re looking to do something more active to celebrate St. Patty’s, try BMO’s 5km run. The run takes place in side Stanley Park, starting at Pipeline Road and ending at the Stanley Park Pavillion. Don’t miss the after party at Granville Island Brewery featuring green beer! Registration is currently open until March 12th.

What are your plans for St. Patrick’s day? Let us know in the comments below!

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Out and About – St. Patrick’s Day Edition appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Q: What do you do and how long have you been doing that?

A: I teach Pilates and have been doing that for 4 years. I started Tone Pilates in 2015

Q: What inspired you to do what you do?

A: The way Pilates enriched my life so quickly after I first started taking classes. I was recovering from a shoulder issue that was resolved more quickly with Pilates than any other method of exercise!

Q: What are your favourite things about Pilates?

A: So many aspects! The variety of equipment and exercises keeps it interested, I love the level of detail, and don’t forget the long, proven history of Pilates (it was invented in the 1920s)!

Q: Outside of work, where can people most often find you?

A: These days, at home or in a coffee shop, glued to my laptop working on building my business.  I also enjoy travel and visiting places like Portland, the Gulf Islands and anywhere “off the grid.”

Q: What is your Favourite hobby?

A: Composing electronic music

Q: What’s your favourite music?

A: Underground house

Q: What’s your favourite exercises?

A: Do I have to pick just one? Here are my THREE favourites, all for different reasons: Side Bend, Short Spine, Upside Down Pushup, Tower (all Pilates exercises)

Q: What are 3 things people don’t know about you?

1) I lived in a yoga ashram for 2 years, studying yoga full-time during that time
2) I have 2 tattoos
3) I love unintentional puns

Q: What did you want to be when you were growing up?

A: It was different depending on how old I was. I remember wanting to be a firefighter, an artist and an athlete at different times.

Q: What’s your spirit animal?

A: Bear

Q: What is your Favourite TV show?

A: Firefly

Q: If you could be on any reality TV show what would it be?

A: One that would pay me millions of dollars, as that’s what it would take for me to even consider being on a reality TV show!

Q: Who is your Celebrity crush?

A:  Imogen Heap

Q: What’s your guilty pleasure?

A: Yam fries!

Nicole Yamanaka

Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post Faces of Le Physique: Oliver Giving appeared first on Le Physique | Vancouver Personal Training.

Daylight Savings Time was last week,which means longer days and warmer weather are quickly approaching. It’s time to put those winter boots away and bring out those runners you haven’t worn since last September. Running season is officially upon us.

The Vancouver Sun Run is a 10 kilometer (km) course that takes you through some of Vancouver’s most spectacular views. It is currently the largest 10km race in Canada and the 3rd largest timed 10km in the world. It is a perfect race for individuals of all skill levels and is sure to leave you with plenty of positive memories. However, a 10km run is not a leisurely walk in the park, and requires an adequate amount of training. With an increased amount of running, you increase the risk of injury on your body. Below are the three most common issues amongst runners.

Runner’s Issue #1 Shin splints

Shin Splints are probably the most common injury amongst runners. It is the pain below the knee on the anterior (front) and medial side of the leg. It is usually associated with running downhill, uneven surfaces or improper running technique. At the onset of shin pain, running should be discontinued immediately as that can further aggravate the pain. The recommended down time is two weeks to allow for a full recovery.

In the meantime, activities with low impact such as swimming can be performed until the pain subsides. Methods to alleviate pain include icing your shins to reduce inflammation. A simple exercise that one can perform in a sitting position is tracing the alphabet with your toes. This can be used as both a preventative and a recovery measure.

Runner’s Issue #2 Achilles tendinitis

Achilles tendinitis is the swelling and inflammation of the Achilles tendon which connects the calcaneus to the gastrocnemius and soleus muscles of the lower leg. It is caused by repetitive stress to the tendon without adequate rest.

The most important step to recovery is rest, but if you must exercise, stick to activities low in impact. Ice should be used up to 20 minutes at a time or until the Achilles starts to become numb. It should only be used if heat and swelling is present in the area. The calf stretch is an excellent stretch to alleviate pain. Start by placing your feet hip-width apart and putting your right leg directly in front of you. Step back with your left leg, keeping your leg straight and heel on the floor. Lean into the wall until you feel a stretch your calf of the back / left leg. Switch sides and repeat.

Runner’s Issue #3 Runners knee

Runner’s knee is a catch-all term for Patellofemoral Pain Syndrome (PFPS) which can be classified as any pain or tenderness around or behind the kneecap. It typically occurs due to repetitive force against the ground, running downhill and muscle imbalances. A good method of practice to avoid runner’s knee is to train on softer surfaces such as track and turf fields. If running on concrete is unavoidable, limit substantial mileage increases and ensure you have proper footwear that matches your foot type and gait.

The hip flexor stretch opens up the hip flexors which can help with your running posture. Kneel on your left leg and take a big step forward with your right leg. Lean forward and towards the right to feel a stretch, then switch legs. Another great stretch is the standing quadriceps stretch. Standing hip width apart kick your left leg behind you and grab the foot/ankle with your right hand.

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Top 3 Issues for Runners and How to Avoid Them appeared first on Le Physique | Vancouver Personal Training.

The long weekend is coming up this weekend! If you’re looking for events during the extra long weekend off, try some of these suggestions.

Big Easter Run

Dates: March 31, 2018

Location: Jericho Beach

The Big Easter Run has 1km, 5km, and a 10km run available! If you’re looking for an Easter themed outing for the family, or a run to challenge yourself, this is a great option. The 5km and 10km runs can be timed as well. The event is stroller and dog friendly too! All proceeds go towards Canuck Place Children’s Hospice. Click here for details on how to register.

Great A-Maze-ing Egg Hunt

Dates: March 30 – April 1

Location: VanDusen Botanical Garden

VanDusen is putting on a huge egg hunt for children aged 0-8 years. The event features 6 different easter hunt areas, including the cedar maze in the garden! Be advised to bring your own basket for the hunt. You can purchase tickets online or view more about the event here.

Stanley Park Easter Train

Dates: March 29 – April 2

Location: Stanley Park by Pipeline Road

If you didn’t get a chance to ride on Stanley Park’s train during Christmas – there’s a second chance! Stanley Park will be running a themed train ride, face painting, crafts, and an egg hunt for the young ones. More information can be found here.

Grouse Mountain Easter Brunch

Dates: April 1

Location: Grouse Mountain

A long weekend wouldn’t be complete without a brunch. Grouse Mountain will be holding its annual Easter Brunch on April 1st this year. The brunch is buffet style – so fill up on hash browns, roast beef, and french toast! Children can join an Easter Egg hunt with the Easter Bunny during the event. Make sure you call to reserve your spot today.

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager

Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Easter Events – Out and About appeared first on Le Physique | Vancouver Personal Training.