Work Burnout and Halloween Candy

Feeling burnt out at work? At home? In life? This happens to many of us and there are simple ways to tell if it’s happening to you! They are:

Feeling tired all the time, not finding joy in things you used to enjoy, feeling irritable and snappy, Reduced ability to concentrate, Pessimism, Feelings of being overwhelmed, insomnia, weight-gain, sore back or tightness in the shoulders/neck. – These are just some of the signs that you may be experiencing some kind of burn out. Your body is sending you signs, so take them seriously. YOU hold the key to prevention!

Here are some things you can do to prevent this burn out:

Don’t say ‘YES’ all the time! Start saying ‘No’ and setting some boundaries in your life. A ‘Yes person’ will burnout so much faster than someone who says No sometimes. It’s ok you know, the world won’t fall apart!

Play. Do something you enjoy. Don’t know what you enjoy? What did you enjoy when you were 10 years old?? What did you want to do with your life ? That is what you have probably forgotten about. Think about it.

Limit your Social Media time. It is ADDICTIVE (not your fault) and we can begin to ‘compare’ to others and become jealous. Take a break and limit it. Be mindful of what you, yourself post too. Unfollow those who make you feel crappy about yourself.

Get your full 8 hours of sleep. Did you know 100 years ago the average sleep time was 9.5 hours? If you can… NAP and recharge that battery! (Yes I do it everyday I am a total Grandma lol)

Talk with people. Schedule Face to face time.  You will release some wonderful endorphins and get out of yourself and the ‘me me me ‘ trap.

Don’t skip breakfast! EAT! And stop eating 12 hours before you eat breakfast. So if you get up and eat at 7am, your cutoff time should be 7pm. Give those poor organs a chance to fast and renew themselves. You don’t need to buy a  ‘cleanse’ just do this each night and your organs will cleanse themselves.

Limit Caffeine and stay away from Halloween Candy! You will get a ‘sugar high’ followed by a horrible low. Sucks to be an adult, I know!

EXERCISE! If you are not exercising, start now. 30 min a day at least. Walk, bike, run, gym… WHATEVER just go for goodness sakes!

Remember, you are not alone! Schedule in some breaks, do things you enjoy and just say NO sometimes. Take care of yourself and ask for help! It’s ok to need help and reach out. Oh and in the meantime…. DO SOME BURPEES!!!! 


Posted in Franchise info

Adam lost 19 lbs in 6 weeks!

We are so proud of Adam from New Westminster! It’s a good thing he won a Sport Chek card because none of his clothes fit him anymore! Adam says he can’t wait to see how he’ll be feeling by the end of the year! It’s amazing what cutting out sugar and alcohol can do, not to mention kick butt bootcamp workouts! mikeclient

Posted in Success Stories

Exercise and the ‘bikini body’

bikiniWe have all seen fitness ads featuring the ‘bikini body’ and why you should exercise to achieve it. Do you agree? We don’t. If you have a body… then guess what… you have a bikini body! You can wear a bikini, a speedo, short shorts or a Borat bathing suit if you want. Why not? Who says you can’t? Exercising to achieve a certain body type is not something that will motivate you long-term. We all come in so many shapes and sizes, why not just be the BEST version of your own self? What does that mean? It means feeling great in the body you have. Being able to get up all those stairs and not be winded, or chase your kid around the park and be able to keep up! It means being in a state of mind that is positive and greatful and getting OUT of self pity. There is no better sabotage trap than comparing ourselves to others! Focus on yourself and how you can improve your awesomeness , then you can start to think about how to improve your life. At Survivor bootcamp we strive to create a sense of community in our classes. We have all levels of fitness in class including those with pre-existing conditions who we like to call the ‘physio corner’. Our trainers are here to motivate and coach you and get the results you deserve. Don’t believe us? Check out our 5 star google pages and FB reviews! If you haven’t tried a free class yet, get out of your comfort zone and drive over to one of our locations today! We’d love to help you achieve success! 

Posted in Franchise info

Excuses and Breakfast bars. What do they have in common?

There is nothing nicer than coming home from bootcamp to a fresh batch of breakfast bars and a hot cup of coffee! This is a delicious , quick & easy breakfast than can be varied, using different fruit, different types of milks and even different grains! Kind of like Excuses. They can be varied too. Here are the top 10 excuses for missing bootcamp classes that we have heard over the years:

  1. I can’t seem to get out of bed in the morning, too early
  2.  I am sick  (For 5 weeks by the way….)
  3.  I was going to come but … (fill in the blank)
  4.  I forgot my ..(fill in the blank)
  5. My (fill in the blank) hurts
  6. I can’t seem to get motivated
  7. It’s too cold outside
  8. It’s too hot outside
  9.  It’s raining I don’t want to get my hair wet
  10. My cat has a fever ( OK we only heard that once…)


Sometimes the reasons are legit, but be careful not to fall into the ‘excuse’ trap or you can sabotage your own success! Get someone’s number in class and text each other for accountability. Do what you need to do to get motivated and keep exercising!

By the way, here is the recipe for the wonderful breakfast bar!! This one has pumpkin seeds:

Makes 4 bars:

12 T oat bran, 1 c quick oats, 4 t ground flax seed, 4 eggs , 3 c milk (any kind), 1 c water, 2 bananas, 2 diced apples 1/2 c pumpkin seeds, spices.

Directions:  Spray a casserole dish with Pam. Dice apples in dish and sprinkle with cinnamon and nutmeg. Set aside. In a bowl, combine bran, oats, bananas, eggs, flax, milk and water and blend with hand blender. Pour over apples. Sprinkle with seeds. Bake 1 hour at 350.

Variations: Use blueberries instead of apples. Use coconut/almond milk. Sprinkle coconut flakes. Add 4 T Maple syrup to mix. So many options ! And oh so many excuses…. See you soon, Enjoy!bar



Posted in Franchise info

Heavier weights vs heavier cupcakes….

Twelve pound hand weights still life.How long have you been coming to bootcamp? Are you still using 5lb weights at class? In the world of fitness, there is something called ‘ The principal of progressive overload’ which means: ‘In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced’.  What does that mean for you?  It means that the human body adapts to whatever we are doing. So try increasing your weights a bit so you can get better results. If you are at a class that doesn’t use weights, try doing pushups or planks on your toes rather than your knees. It is only by pushing ourselves out of the comfort zone that we get the results we want. (This does NOT include the ‘physio corner’ people who have pre-existing injuries!) A special note for the ladies: Heavier weights do NOT make you bulky, only heavier cupcakes can do that!! See you at bootcamp everyone!

Posted in Franchise info


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Survivor Fitness was picked by Culture Trip as one of the best fitness classes in 2017