False Creek 1 year Anniversary Special!

Hard to believe it’s already been 1 year since our False Creek location opened! To celebrate, if you purchase a 4 week pass starting October 23rd, you get a week FREE! Just our little way of saying Thank-you! Don’t hesitate to email us if you have any questions and remember that you can always try a free class before you commit. Don’t wait until the end of the year to make your ‘resolution’. Start now and feel and look your best for the end of 2017. You owe it to yourself. See you on the False Creek Seawall.  Click here for more info   Jonathon: Falsecreek@survivorfitness.com

fc1yr

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

What should I eat before/after bootcamp?

We often get asked this question during class so here are some wonderful ideas to help you make healthy decisions:

  • If you are doing the 6am class, have 1/2 a banana before class if you need to. Chances are you will be getting up at 5:30 so eating too much within that 30 minutes may give you cramps. Be sure to have 1 glass of water as well.
  • If you are doing the 6pm class have a snack at 4pm. 23 almonds and 1 banana, 1 clif bar or 1 slice silver hills bread 1 T nut butter. You MUST have a snack before class or you will not have any ‘juice’ to pump up the jam and give it your all!
  • After class, you should be having either breakfast or dinner. For breakfast have your 1 grain, 1 protein/dairy, 1 fat, 1 fruit. EX: 1/2 c oatmeal, 1/2 c greek yogurt, 1 c berries 1 t flax. Dinner should be 1 grain, 1 protein, 2 fat, 2 veggies. EX: 1/4 chicken, 1/2 c brown pasta, 2 t olive oil, 2 c mix squash/onions. (tomato sauce for pasta. You can even mix it all together YUM!)
  • Eating too little will only backfire on you and make you want to BINGE EAT.  Keep that blood sugar at a normal level with 3 meals and 1-2 snacks and you will have lots of energy for a kick-butt workout!  Need more advice? Email us! operations@survivorfitness.com
  • SBC
Posted in Survivor Bootcamp

What is SAD and why you need exercise!

I stock 10Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody.

Symptoms specific to winter-onset SAD, sometimes called winter depression, may include:
  • Irritability.
  • Tiredness or low energy.
  • Problems getting along with other people.
  • Hypersensitivity to rejection.
  • Heavy, “leaden” feeling in the arms or legs.
  • Oversleeping.

Don’t worry, you are NOT alone!! Here are some things you can do to combat this condition:

  1. Get some exercise! Even just 20 minutes a day can boost your mood for 12 hours. Who couldn’t use that?
  2.  Take your happy pills! A multi vitamin and extra Vitamin B 12 can help during these rainy months in Rain-couver.
  3.  Go for coffee and chat. Talking with friends can release endorphins and make you feel great! (No negative talk!!)
  4. Get some light! If you work in an office get outside if there is any sun, or get a bright light  and get some light therapy!
  5. Eat your veggies! Be sure to get a colorful array of veggies in your diet to ensure you are getting all the nutrients you need!!
  6. Sign up for a 5/10km run and get some friends to train with you. Then you can chat after

Remember that this too shall pass. Stay focused on your goals and keep exercising my friends!! 

 

 

 

 

Posted in Franchise info

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