You may have heard your trainer say that they were going to work on your posterior chain. But what exactly is your posterior chain? Well, your posterior chain is all your muscles that are on the back side of your body. The main muscles of your posterior chain include your back muscles, your glutes, and your hamstrings. So why is it important to train the posterior chain?  First, it is important because you need a balance between muscles that are in front of your body and muscles that are on the back of your body. For example, if you only ever trained you upper body to do push motions ..read more

We talk a lot about the importance of muscle mass, so let’s chat about the maintenance this time!  What happens to our precious muscle mass as we age? IF INACTIVE, once we’re 30 years old we begin to lose 3-5% of our muscle mass per decade. For females the muscles are also affected by the hormonal changes, caused by peri-menopause and menopause. The process of losing muscle mass is known as sarcopenia and is a natural part of aging. It’s inevitable, but don’t worry! We can do a lot to rebuild and maintain healthy muscles. You can prevent muscle mass loss by staying active   ..read more

You might be wondering if it is safe for you to exercise during pregnancy and after you deliver. The short answer is yes, it is totally safe for you to exercise. However, you will have to consider your body and how it reacts to training as you will be working out for two now!  For prenatal training, there are a few things you can do ahead of pregnancy and during the first weeks of your pregnancy.  When carrying a baby, your center of gravity will shift, and your back is going to do a lot more work than it is used to as the front side of your body becomes heavier. It is therefore a ..read more

With Spring starting and the weather getting better around Vancouver, you might start to spend more time outside. Walks, hikes, biking, running, sailing, paddle boarding might be some activities that you will enjoy this Spring or even this summer. When working with your personal trainer in the studio, not only does it help you move better outside the studio, but it will help with your ability to do any of the previously mentioned activities. If you are not someone who enjoys working out per se, you might be someone who enjoys outdoor activities. Let it be your motivation for your training ..read more

The first time you will come to the studio or for your first online session, you will be going through an introductory session. The introductory session will be composed of a quick chat with your trainer to discuss your training background, your generic and specific goals, as well as any medical conditions or injuries that you may have or may have had in the past. It is an opportunity for you and your trainer to first connect.  Following this, your trainer will take you through the main movements that will be the base of your training: squat, hinge, push, pull and some core control exe ..read more

When we talk about taking care of ourselves, or self care, we often think about relaxing in a bubble bath with a mask on and watching our favorite show. When this is a perfectly valid way of taking care of yourself, it is only a small part of what this is about. Self care simply means allowing time for yourself, and this can be physical, mental, emotional, or even spiritual. It all comes down to what you need and how to go about it. You may think that you do not have time for self care because you need to care for others. However, remember that you cannot pour from an empty cup and taking c ..read more

Did you know that we also offer InBody scans in complement to your training sessions? The machine is a special scale that is going to give you so much more than just your weight! It uses a bioelectrical impedance analysis method. A small alternating current is sent through your body and gives you accurate readings of your body skeletal muscles mass, body fat mass as well as water mass. Don’t worry, it is safe, and you will not feel anything at all! The way it works is that the current has a different speed whether it goes through water, fat, or dry mass (bones or muscles), so the speed of t ..read more

If you haven’t heard of it yet, we have started to offer personalized training programs for our clients. If you want to take your training to a new level and add some extra sessions on your own, this is for you! It is a good way to supplement your training and progress more quickly if you cannot commit to coming to the studio. Your trainer will make these programs adapted to your level and what you are comfortable and competent at doing. You will work in person with your trainer, and they will push you when you are together, and when you are working out by yourself, you will be able to bett ..read more

In our all women studio, females from all different backgrounds come to work with us. Working with a female coach is great because we know what your body goes through and what you must face every day. We understand how your mind works (for the most part) and how your body differs as well. We know how to adjust exercises accordingly and you may find it easier to talk to us about some of the issues that you are facing. It is hard sometimes to communicate openly with opposite sex coaches as it may be awkward to talk about subjects such as period, PMSing, menopause or even being sexually active ..read more

We are happy to announce that we are currently offering online training! It has been an amazing way for clients to get some workouts in even when they were unable to get to the studio. We believe that it is better to do an at home workout rather than not training at all. It is easy to fit a 55-minute workout session into your busy schedule when you are at home. You’ll only need yourself, a laptop or a phone, and a space to workout in. No equipment needed! Your trainer will be able to adjust your workout to the equipment you do have, from body weight to dumbbells or bands.  We encourage ..read more