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

Commit to be FIT this Fall! Join the challenge on September 11th.

If you could make one health and fitness change before the end of the year, what would it be?

Will you make 2017 the year you finally make the transformation to a fitter, more athletic, and more energetic version of yourself? With the help of Survivor Bootcamp and our Fall Fitness Challenge program, that transformation is only 6 short weeks away.

Need more motivation? One challenger will win a Spa Getaway at Spa Utopia valued at over $300! With the Fall Fitness Challenge you get all of the tools you need to get the changes you deserve:

  • 6 weeks of Survivor Bootcamp
    Get fit, lose inches, gain confidence and increase energy with the help of your trainer.
  • 6 weeks of a great  Nutritional food plan that can be tailored to your needs.
    The extra butt kick you need to get going and to stick with your challenge goal.
  • Weekly recipe ideas
    Easy, healthy recipies that keep you fueled while minimizing preparation time
  • Access to our Fall Fitness Challenge social network
    Join the FB page, share your story, and get motivating feedback from all our challengers and trainers
  • Amazing prizes, both at your location and across the Lower Mainland
    Our trainers reward participation, progress, and sharing. Top challengers will receive great prizes and become finalists in the Fall Fitness Challenge grand prize award.
The Fall Fitness Challenge costs just $209 for 6 weeks (5 days/week) or $189 for 6 weeks (3 days/week) For less than the price of our regular Bootcamp, you get all the extras and can win fantastic prizes! What are you waiting for? Let us help you be the BEST version of yourself! www.survivorfitness.com FFC2017
Posted in Franchise info


The weather is FINALLY  co-operating and it is getting hot quickly! Here are a few tips for exercising in the heat:

  1. Wear sunscreen on your face, neck and hands!  Unless you want age spots, in that case, please don’t wear any….
  2.  Bring a spray bottle to cool yourself down when those burpees suck the life out of you…
  3. Pack a little towel or wrist band to wipe your never-ending forehead sweat…
  4. Bring 2 bottles of water with lots of ice to quench your unquenchable thirst….
  5.  If you cramp, add a little gatorade to your water (not too much that stuff is full of sugar and calories)
  6. Wear sunglasses or a sun visor (it’s ugly but who cares..)
  7. Bring some Wet ones to wipe the sweat off your mat ( or someone else’s sweat ewwwww…)
  8. And of course… CHANGE YOUR RUNNERS every 6 months! Winners in Metrotown has GREAT deals on Saucony’s right now…  See you in the sun everyone!  http://www.survivorfitness.comss1
Posted in Franchise info Tagged with: ,

Disa..80lbs down WOW!



This is what hard work, healthy eating and persistence can do! It’s not easy getting up at 5:30am for a workout , especially when it’s dark and gloomy outside. Packing your own lunch and taking time to chop your veggies etc. is an integral part of living healthy! This black dress had to be taken in a few times because it was still too big! WOW! – We at Survivor Bootcamp are very inspired by Disa. She now runs 10km and is a workout machine! So happy to have her in class, we thrive on getting people the results they want!

Posted in Success Stories Tagged with:

Combat the blue mood!

I stock 10
Rain is here and so are blue moods!  Here are 5 ways to combat that dreading non-energetic feeling!

If you have been waking up feeling a little less vibrant than your usual self, you’re not alone.
A combination of this cold-gloomy weather, dark days, work-stress, slowly disappearing motivation and just the simple fact that it’s Fall, all conspire to drag down people’s moods. But instead of caving into this sorrow, here are 5 suggestions on how to turn your mood around today and the rest of the year!

Join a fitness group

It’s a proven fact that accountability will help you keep fit. Find a local hike/run group and join! There are plenty on meetup.com or come and try a free class at any of our 8 location in BC. ‘I regretted’ that workout…. said NO ONE!

Take a Social Break
We can get through anything in life with a good friend on our life. Whether it’s stopping by a co-worker’s desk, at a neighbour’s home, or making a quick phone call to a friend or relative, taking a few minutes out of our day and chat with those who put us in a good mood which can make all the difference in your having a good day.

Make a Hearty Meal to Share
Gloomy days are the perfect excuse to stay in for dinner and cook up a warm yet nutritious meal. Studies have proven that regular servings of whole fruits and vegetables tend to lift the mood. Include colourful fruit and veggies in all your meals.

Take Care of Yourself
There’s no better time of the year than now to take care of you. Whether it’s by meditation, taking a walk, reading motivational quotes, or writing in your journal, today is the day to take the time to do what helps you relax. Download a free motivational quote app on your phone.

Share Positive Thoughts
Whether it’s by Facebooking, tweeting or talking to those around you, share positive quotes or happy pictures which can help to ease the negatives on days like today for you and others.

Posted in Health


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