Noun. unsung hero (plural unsung heroes) One who does great deeds but receives little or no recognition for them.
2019 has been all about setting BIG GOALS and going after them.
Our Vision for 2019 was to push our community of Members, Coaches and Professionals towards their ultimate potential. Preaching, practicing, and instilling the habits and routines to help them conquer and achieve success they never thought possible.
We made the commitment to making a positive impact to the growth of those in our community with a focus living the fit life through fitness, nutrition and athletics. 2019 is about setting big goals and going after them!
We are only halfway through the year and the LP Family has already conquered some amazing feats that some would say are impossible.
What a year it has been so far. 🙂 Here are just a few of the amazing goals the LP Family has accomplished:
ROW’D ROYALTY WORLDWIDE COMPETITION
RE-FRIDGEE-EIGHTER RUN WATERLOO
BECHTEL PARK TRAIL RUN 5K/10K
BADEN ROAD RACES 7MI/5K
RUGGED MANIAC 5K OBSTACLE
MILTON SPRINT TRIATHALON
RATTLESNAKE TRAIL 5K/13K
GUELPH LAKE 5K/10K
WATERLOO 10K CLASSIC
This coming weekend marks a milestone for some of our big goals that have been months of hard work in the making:
– We have 7 LP Members completing Ironman 70.3 and 1 completing the full Ironman in Whistler, BC
– We have 2 climbing 30km up a Mt. Seymour in Vancouver, BC
What’s even cooler about these goals is that some had never swam in open water before, didn’t even own a bike, or wouldn’t run 5k let alone up a mountain. What a weekend it is going to be!
AND this weekend wouldn’t be happening without those people around them who have pushed and encouraged them through the process to go after their dreams and push through their fears. These people are the unsung heroes. A small piece in the overall picture but a large piece in making dreams reality.
We want to celebrate these people.
Celebrate those who are making a positive impact on our lives.
Those that are accepting of our goals, that inspire us to be better, that push us when we want to quit, or those that care about our success as much as their own.
In honour of these people, we want to celebrate them and thank them.
What if you could just keep playing sports forever! Wouldn’t that be a dream! We all end our competitive sports careers at some point, whether it’s at age 20, 25 or 50 and that’s when the fun begins! After a career of Junior, University or maybe even Pro, you have dedicated your LIFE to your Sport. And now that is gone…..the games, practices, workouts, coaches, teammates, locker room and more!
You go from being an Athlete, to not knowing what to say when someone asks you who you are. We distract ourselves from the self-disappointment by Sitting, Driving, Meetings, TV, Sports and everything else we can think of….that is our new norm!
But you still have the mindset, appetite and expectations of an athlete.
You’re used to training hard and eating to supplement your training. You have coaches and teammates to use for anything and everything you need. You have games, practices and workouts to fuel the inner competitor in you!
SO, the real question is, what kind of transition needs to be made to keep you mentally and physically healthy after your days of competitive sports are over?!?!
We all know WAYYYY to many athletes that lose their mojo completely after their “Playing Days” are over. They gain weight, they seem lost, their attitude changes and they lose their drive to be their best.
BUT what makes those athletes that excel after their Playing Days tick?!?! What keeps the fire in their belly?!?! What keeps them striving to be the best at what they do?!?! What keeps them healthy and strong?!?!
The answer is NOT simple. But after watching many former athletes at Limitless excel in their careers, maintain peak physical fitness and keep good mental health in their personal life. We have some helpful tips that we believe can help you CRUSH IT in your new found GLORY DAYS.
Sports made you tick. They gave you a spark to get up in the morning and work hard. Don’t worry that wasn’t the only thing in this world that will make you tick. Find that spark again. Look inside, try things out and figure out what that is going to be for you. Have an open mind and you will find it.
When you played, your team/season forced you to set goals. They were there for you, laid out and pushing you forward. These won’t be handed out to you anymore, you are going to have to put in the work to set them. If you don’t, you will not have a path to travel to be your best and you will feel lost. Sit down, set goals and be guided forward.
How do I train if I am not training for something? Training is boring, the big box gym is horrible and my Coach used to tell me what to do. I can’t do this alone. Good news – you don’t have to. Find a gym that can do that for you. One that has a good community to push you. One that has good programming to keep you all around fit. One that is motivating. And one that pushes you to be better.
We know, you have the appetite of a lion, so let us help you tame it. You will not be able to eat like you used to. But if you implement a good fitness routine you will be close. Eat whole foods and get in your vegetables to start. If in need of further help, chat with a professional about next steps. You just need to find a new routine and a way to fuel your current lifestyle.
Your Coach, your Teammates, your Fans. Build your Team. A Team that is there for you. A Team that pushes you. A Team that is honest with you. A Team that inspires you. You need them now just as much as you needed them then. Build your team and you will be unstoppable.
There is a whole other world out there beside sport. And one that can feel just as good. You just have to be willing to find it and work for it like you did when you were playing.
Don’t let a change of scenery change who you are. You have built your athlete habits. Keep them up and watch yourself crush life.
TURN YOUR BORING PROTEIN SMOOTHIE INTO A SUPER SHAKE
These unique, nutrient-packed shakes can serve as excellent meal replacements when you’re short on time.
If you’re like us, sometimes life moves pretty fast and you have a lot of things on the go. And sometimes juggling to fit in a good meal is not an easy task. This is where our protein smoothies come into play.
Quick, nutrient dense meals – on the go
We aren’t just talking about your ordinary smoothie you get at a regular store… Those can be more harmful than good sometimes. You may be thinking you are making a good choice but check out the differences you could be consuming in a regular juice bar shake over one of our super shakes you could make at home.
Juice Bar Shakes
Contains high level of sugars
Low quality protein sources
Rely heavily on processed ingredients
Use too many artificial components
Contain minimal sugar and artificial ingredients
Use high-quality protein sources
Include whole fruits and vegetables
Provide fiber and healthy fats
You may or may not be an avid at home smoothie maker. But if you are or aren’t, that same old smoothie recipe can get a little boring…. So, we need to spice it up a little and turn our boring protein smoothie into a super shake.
How to Make a Super Shake?
1. Start With A Good Blender
Since your Super Shakes will use whole foods and some frozen ingredients, you’ll need a powerful machine. Here are two good options:
2. Pick A Liquid
4-8 oz is a good starting point. The more liquid you use, the thiner the shake.
Almond milk (unsweetened)
Soy milk (unsweetened)
Hemp milk (unsweetened)
Iced green tea
3. Pick A Protein Powder
Find one that you digest well and has good quality ingredients.
Other proteins or protein blend
4. Pick A Veggie
Use 1-2 handfuls of any vegetable and try to change it up.
Dark leafy greens: Spinach / Swiss chard / kale
Pumpkin / sweet potato
Beets / beet greens
Cucumber / celery
Powdered greens supplement
Spinach works well in any Super Shake since it’s virtually undetectable. Pair canned or roasted pumpkin with vanilla. Try pairing peeled, roasted beets with chocolate. When including celery or cucumber, reduce the amount of liquid you add.
5. Pick A Fruit
Use 1-2 handfuls of any fruit fresh or frozen.
Pineapple / mango
Powdered fruit supplement
Toss in half a banana to give the shake excellent texture. Dates are very sweet. Make sure to get rid of the pit first. Apples provide sweet and tart notes. Simply remove the core and slice.
6. Pick A Healthy Fat
Use 1-2 thumb-sized portions for each serving.
Flax, hemp, chia seeds
Peanut and nut butters
When blended well, nuts and seeds offer a nice, rich consistency.
7. Pick A Topper If Needed
With toppers, a little bit can go a long way so don’t overdo it.
Cacao nibs / dark chocolate
Oats / granola
Ice (if using fresh fruit)
Try cinnamon with vanilla and pumpkin. Add oats if you need extra carbs. Incorporate yogurt if you want more protein and a smoother texture.
Just remember: Not all of the steps are mandatory. Don’t want a topper? Leave it out. Want extra veggies? Add ‘em in. Trying to reduce calories? Change the portion sizes.
If you want to save time, boost your fitness, improve your body composition and speed up your recovery from intense workouts, these powerful smoothies will be your newest secret to success. Try mixing one of these into your day for phenomenal results.
See below for your comprehensive guide to creating your perfect super shake
MIX AND MATCH TO FIND THE PERFECT SUPER SHAKE FOR YOU.
NUTRITION is a crucial part of our results and definitely the harder part of the equation for most.
Lifestyle is the name of the game at LP. And the FITNESS part is a show up, put in the work, get the results kind of thing for any LP Member. But unfortunately, fitness is only one part of the battle.
What do I eat? How much do I eat? When do I eat? Should I follow a specific diet? What is going to get me the fastest results? What will my family eat?
These are all great questions and some of the most common we hear around LP. If we could answer, what we believe to be the top 3 questions from LP Members, what would we say?
Check out the top 3 questions from LP Members and Coach Morgan’s, RHN, answers to them:
I’m trying to lose weight. What should I eat or what diet do you recommend?
Before I get started on what to eat, I’d first strongly consider changing your mindset around what a “diet” should look like. Instead of seeking an outcome solely around your physical appearance, change your nutrition for your own long-term health, habits, performance and energy levels. Without this, you are prone to look for quick fixes, short-term plans and the easy way out, instead of actually finding something you enjoy enough to do long-term – which is what will ultimately get you where you want to go.
Now, back to the food:
One of the most freeing things to grasp is that a diet is simply “the food you eat,” and therefore doesn’t mean rigid boundaries around what you must eat or what you should avoid completely. Although some fad diets can create great results in the short term, they are often unsustainable. Instead of a lifestyle change, individuals chase an end date where they end up reverting back to their regular habits.
The best “diet” includes whole, minimally processed and balanced foods. This means an array of carbohydrates like fruits and vegetables, whole grains (quinoa, rice, barley, oats, lentils, beans), healthy fats like avocado, nuts, seeds, eggs, olive, coconut or flaxseed oil and consciously and sustainably produced proteins like tofu, tempeh and animal products, including chicken, fish, beef, turkey and lamb. Consider these foods to make up 80-90% of your diet, while some minimally processed foods such as quality protein powder, breads or dining out make up the last 10-20%.
As an athlete, each of these macronutrients play a critical
role in performance and long-term functions and should not be eliminated,
unless prescribed by a specialist in cases of health conditions. In terms of
quantity, an individual should become aware of how much you need based on a
combination of understanding daily energy expenditure, personal goals and
Ultimately, the best choice of diet is one you feel good
about, works with your individual body and provides enough consistency to become
a part of your lifestyle.
How much protein should I have?
Because everyone’s needs are different, this question can
get tricky, but let’s start with basic recommendations. For the average
untrained adult, 0.6-0.8 grams of protein per kilogram would be enough to avoid
deficiencies, however, as an active
person who trains often, that simply isn’t enough to sustain muscle mass for
optimal performance and function.
An endurance athlete who, generally speaking, is looking to
maintain body composition through their training should be consuming around 1.2-1.4g/kg.
A strength focused athlete, who is looking build, will need to consume more, approximately 1.6-1.8g/kg in order to ensure amino acids are available for utilization as required.
Finally, if you are looking to lose fat as an athlete, you’d want to increase that amount even further to 1.8-2.0g/kg as it will allow for more satiation during meal-time, and maintain muscle for greater metabolic rate.
Ultimately, all individuals should ensure they consume at
least the minimal protein requirements for their goals, staggered throughout
the day in order to produce hormones, enzymes and neurotransmitters, sustain
immune function, muscle requirements and improve performance and recovery.
What should I eat around my workouts?
To provide your body with enough fuel and time to digest,
consume a balanced meal 1.5-3 hours
before your workout. This should contain a mix of protein, fats and
carbohydrates and should satiate you without making you feel overly full.
Ex. Quinoa bowl topped
with broccoli, carrots, cabbage, sweet potato, sesame seeds, chicken and lemon
tahini dressing; Homemade black bean/tofu burger with a salad or veggies on the
side; Egg omelette with veggies & ground turkey, with side of potatoes
As you get closer to your workout (30-60 minutes), have another snack to ensure enough energy to
power through the entire gruelling hour (or longer!). Fat takes more time to
digest, so stick with a small snack with protein and carbohydrates like a
quality protein or snack bar, a protein smoothie with fruit in it, or on the
To replenish muscle glycogen (carbs) and provide amino acids
(protein) for muscle synthesis, look to get another protein and carbohydrate
meal in 30-60 minutes after, but
this time a little more in quantity. This could look like a protein shake, a
meal with centered around ground beef and sweet potato or greek yogurt parfait
with berries, granola and cinnamon.
There are many options for meals, however you should always look to consume adequate amounts with a focus around quality and whole foods for best results. For longer workout times, additional fuel may be needed during workout.
Follow just these guidelines and be WELL on your way to amazing results. We sometimes make nutrition a little more complicated than it needs to be. Download our Top 3 Nutrition Tips today and start crushing not only your fitness but your nutrition too.
has been to Physio before?!?! If you grew up playing any sort of sports, you have
probably been to your Physiotherapist multiple times. I know I have K
was your experience like?!?! Does this sound right:
Step 1 – Assess the Injury and get sent home with homework
Step 2 – Follow-up Session with ice, stim, electrodes and more homework
Step 3 – Repeat, Repeat, Repeat
you know it, a month has gone by and you are still battling through aches and
pains, doing your homework (maybe) and booking follow-ups one to two weeks
apart. Never getting to the source of the problem or understanding why the
injury happened in the first place. Eventually your give up on the physio
program and work through the injury on your own.
should a Physio experience be like?!?! How does this sound:
Step 1 – Run through a Full Body Movement Assessment to assess the problem and more importantly the actual cause and source of the issues you are having or the old problems/injuries that occurred
Step 2 – Run through a 3-Phase Treatment Protocol:
1 – Work 1-on-1 with your Physio in 30, 45 or 60 minute Sessions 100% focused
on exercises to fix your performance limitation or injury.
2 – Work 1-on-1 with your Physio in 30, 45, or 60 minute Sessions focused
specifically on applying sport specific or gym specific movements to ensure
that the injury does not happen again.
3 – Work 1-on-1 with your Physio in 15 or 30 minute Sessions to design a
homework plan that you can do on a daily basis to ensure that the injury does
not happen again in the future.
Step 3 – Perform better, move better and reduce your risk on injury in the future as your crush your goals.
Over the past 6-months LP has been very lucky to help over 40 LP Members, improve any new or old injuries. Being able to witness the members improving first hand and seeing them doing better in the workouts has been amazing and has inspired us to continue this program and expand on it.
From seeing Tony H. increase his bench press and not having to rely on his elbow and knee braces during a workout.
To Tracey at the beginning of her treatment not being able to enjoy a walk with her dog, now going for a 5km run and not experiencing pain after.
And Tony C. going off and climbing Mount Everest when a month before he was recovering from a bad neck injury.
It’s amazing to not only hear about them doing better with their workouts but also seeing the improvements first hand.
Who is physio for?
Treating an Injury – Pulled muscle, shoulder pain, knee pain, or back pain.
Looking to Improve Performance – Mobility, Strength and Imbalances.
Injury Prevention – Competing, Racing or Training and want to ensure you address any imbalances or limitations to reduce risk of injury.
Sessions are 100% focused on improving aches, pains or limited range of
motion. Whether it’s a weakness or an instability, the sessions will be focused
on creating perfect movements. Combined with stretching and strengthening to
improve any imbalances or tightness.
In the end, the goal is to improve your performance in your workouts and in everything you do including sports, training, races and activities. Does this sound like you? Then this is the program for you.
In order to ensure quality, we are only able to book 4 Assessments on a bi-weekly basis. If you are interested in having a Full Body Movement Assessment completed to assess your overall performance, our next Assessment Day is Tuesday July 2nd. Please contact us to book your 45-Minute Assessment.
Avoid an injury and keep yourself in the game. Keep your body strong, stable, equal and ready to take on any workout or challenge.
If you’re like me, you shy away from setting massive goals. This shyness can come from a magnitude of reasons ranging from lack of time, to being scared of failure, to lack of support, to being overwhelmed with the process. These reasons and many others can hold us back from going after what we want, how we see our life, and who we ultimately want to be.
But the problem doesn’t lie in those reasons, it lies in the fact that we all think that massive success requires massive action.
Now, let’s say you set a goal and are really excited about the day that you achieve it. You take massive action and want to be the fittest you have ever been on your 40th birthday. Your dreams are big and you set yourself on a path of success. You are a few months away from your birthday in September and are truly excited about celebrating this defining moment.
But then summer hits and your social calendar is jammed with events every weekend. At first you challenge yourself to be 100% perfect through these weekends in order to stay on track and not let it de-rail your progress. But then your best friend gets you going and you “fall off the rails” that one Saturday afternoon. You can’t believe it. From there it spirals into a bad week and a bad month. This was the biggest personal goal you have set for yourself in a long time. And you just failed… That’s it – I’m a failure. I might as well give up now.
Your mindset starts to shift and you give up. You have this vision that massive success requires massive action and no failure. And you believe you can’t achieve your goals now…
But what if MASSIVE SUCCESS doesn’t require MASSIVE ACTION?
What if you just got “back on the rails” and pushed through each day making better choices?
Take the life changing events that happened to the British Cycling Team, after hiring a new Performance Director, for example. Up until this date in 2003, the team had nothing but mediocre results. Since 1908, they had only won one gold medal in the Olympics and their results in the Tour de France were even worse with zero wins. They even began to lose their sponsors…
What was this new Performance Director going to do different than previous coaches to change their path? It was his commitment to a strategy that he referred to as “the aggregation of marginal gains” – finding small wins in every possible area of biking. He would dive into understanding every possible factor that goes into riding a bike, improve those factors by just 1% and when you pull all of those together you would see a significant improvement in success. And so they got to work.
They started off with the more obvious areas that you might expect a cycling team to improve:
–> More comfortable bike seats
–> Heated shorts to maintain ideal temperature
–> Wore sensors to gain valuable feedback on workout performance
–> Wore lighter more aerodynamic suits
But they didn’t stop there… They made small improvements in areas you would never think of:
–> Tested massage Gels for fastest recovery
–> Improved hand washing to reduce sickness
–> Personalized pillow and mattress for best sleep
–> And… Painted the inside of their team truck white so they could better see any dust that could degrade the performance of their bikes
These 1% improvements in very unrelated areas all pooled together and the results came crashing in. This team went from less than mediocre into world champions with small changes. That’s it. Nothing extravagant or massive. Small improvements that accumulated to remarkable results.
How do these small improvements add up to such amazing results? And how can we make these 1% differences in our own lives to achieve remarkable results and have the confidence to go after massive goals even with slip ups?
Improving by 1% usually isn’t really noticeable and definitely not notable. And brings us sometimes to overestimating the importance of big events and not realizing the importance of these small changes that can make a big difference in our lives if repeated over and over again.
But what if you got 1% better every day for a year at one particular thing? Or what if you got 1% worse every day? If you were making that daily decision, the 1% either better or worse may not seem like a game changer, but add those daily decisions up over the course of the year and the bad decision person vs the good decision person will look vastly different.
So, what is the bottom line about small improvements?
–> small choices that seem insignificant can define who you are once they are compounded
–> there can be a big gap between those who make good decisions every day to those who don’t
–> it’s ok to make a bad decision once, just don’t let it compound – “never miss twice”
–> mistakes will happen, just get back on track
So the next time you set a massive goal, don’t forget to take a look at the little daily things you can do to make a big difference. Get back up if you fall off track. The significant things in our lives aren’t stand alone events. They are the sum of all the choices you make. Make those choices 1% better and you will see remarkable results.
What can you do to make a 1% improvement today?
Increase your sleep by 5 min per day over a two week period to gain an extra hour
Add an extra one cup of greens to your day
Add 10 minutes of mobility work to your workout
There are many more small tweaks you can make to your routine to build up the habits required for sustained success in your fitness and health. If you are interested in changing your habits and in turn changing your life, email me and we can get started on a yearly plan to Living the Fit Life.
The feeling when you cross the finish line after pushing your body and your mind to near failure, is an indescribable feeling that everyone MUST experience! BUT be careful because once you experience it once, it becomes pretty damn addicting!
My Triathlon Journey started with a bribe from a fellow LP Member and fellow daredevil Dave Inglis! “Let’s do a Half-Ironman this summer” I believe the question/dare started with….and after some quick google searching of what a Half-Ironman or more formally known in the triathlete community as Ironman 70.3 (1.9km Swim, 90km Bike, 21km Run) , we were off to the races with our training and prep!
Needless to say, after crossing the finish line I was hooked!
Triathlon and Ironman Training has taken my fitness to an entirely new level and I want to give you some of my biggest lessons learned, that you can apply to any fitness challenge you have coming your way:
Lesson 1: Go ALL In
You can plan and plan and plan but like any new journey, sometimes you have to dive in and get your feet wet!
Spend the first couple weeks to a month of your training testing, trying and playing with different schedules, training plans and routines!
BUT once you find a plan and routine that is right for you stick with it through the ups and downs!
My Perfect Ironman Plan: (For Amateurs)
Monday – Strength Training & Mobility
Tuesday – Swim & Bike
Wednesday – Strength Train & Run
Thursday – Swim & Recovery (see Recovery Lessons)
Friday – Strength Train & Bike
Saturday – Bike & Run
Sunday – Bike/Run
Lesson 2: Build A Team
Without a team, without accountability, without someone to share your pain with and without someone to celebrate your milestones with, your chances of success decrease drastically!
Last year I had my Team of Dave (Pain Partner), Craig (Veteran Triathlete), Swim Coach Matt Pederson and our trusty Online Training Plan! Thanks Google 🙂
This year our Super Team is jacked up even greater with our Triathalon Coaches Mark @markycull and Jess @lacesandlattes, our trusty Swim Coach Matty P who keeps us a float and the rest of the amazing Triathlon community in KW! Including Pro Triathletes Alex @alexthetrihard, Ange @angquickand our one stop shop for anything and everything Triathlon and Endurance Ziggys @ziggyscyclekw
Build your Super Team:
A Pain Partner who will suffer with you
A Coach or two to lead and guide you
Fellow more experienced individuals in whatever the sport you’re training for
Partners in training gear, nutrition and recovery!
Lesson 3: Overcome Obstacles
You are going to have aches, pains, setbacks, and obstacles along the way! It’s not supposed to be easy. You are going to learn a lot about yourself, your determination and your ability to dig deep when you need it most!
Training for a massive goal is also an opportunity to set boundaries on unnecessary temptations like netflix binges, daily drinks, social after social ….. you don’t have time for that anymore! You have yourself to take care of, your family, your career and you are going to be energized like never before getting rid of the energy sucking and time consuming traps that society drags you into!
Obstacles to Prepare for:
Injury – you are going to get aches and pains but you need to be preventative. Stretching, Strengthening and working on imbalances to keep you strong for race day! (See Recovery Lesson)
Time – you are going to yell and scream that you don’t have time! Build a schedule. Stick to it. Go to bed earlier. Get up earlier. Crush it on the weekends. Stick to your plan.
Mindset – Your mind will tell you to stop a million times. Your body can handle it don’t worry. Figure out WHY you are inspired to crush your goals and go there when you are in the darkest points. Kids, Family, Inspire Others, Dreams?!?!? What is it?!?!? (See Mindset Lesson)
Lesson 4: Recovery
Recovery is no longer an option. Eating healthy, sleeping, daily self recovery and consistent professional recovery!
Strength Training to prevent injuries for whatever goal you have, strength training is your key to prevent overuse injuries, muscle imbalances and PERFORMANCE! You need to be strong & stable to perform. Strength Training is not a maybe in your routine if you want to remain healthy during training and racing!
Nutrition is the Fuel your body requires to perform. Put in SHIT Fuel and get SHIT Performance. Low energy. Bad recovery. Inflammation. You name it. Fuel your Body with HIGH PERFORMANCE Fuel before, during and after workouts! If you’re not confident with your nutrition you need to get a Nutrition Coach!
Self-Care – Stretching, Foam Rolling, Epsom Salt Bath, Cold Showers, Sauna, Hot Tub, Cold Tubs, Yoga……we all know them but we don’t think we need them! Reduce inflammation, speed up recovery, improve performance, reduce injury! Do this DAILY!
Professional Care – Massage, Physio, Chiro, Fascial Stretching are not your response to an injury they are your source to injury prevention! Get your Therapy Team set-up in advance and get them booked in your weekly and monthly schedule! They are your pit crew to keep you on track!
Lesson 5: Mindset
I always have a smile on my face while training and racing because if I show the fear, pain or discomfort to the opponent then I lose an edge on them! “If it’s hurting me, it’s hurting them MORE” is my famous in race line to myself when I “Feel” like slowing down or stopping……
Dig deep, take a step back and think about WHY you want to crush your massive goal?!?! You will have lots of time to think, trust me. Two + hour rides, long swims, gruelling runs are all great times to find out WHY!!
“Inspiring those around me, inspiring them to chase massive goals, inspiring than to dig deep, inspiring them to never quit, inspiring them to treat setbacks as opportunities to learn, inspiring them to cross the finish line and experience the feeling that is indescribable!”
What’s yours?!? Share it with those who are supporting you so they can push you to dig deep when times are toughest!
It’s more than just checking it off the bucket list type of goal….trust me….it’s too easy to quit and give up.
It’s going to be HARD, it’s going to drag you away from temptations and it’s going to take you deep into a mental and physical pain cave during training and racing!
You learn to love this place and it is what gives you the biggest joy when you cross the finish line!
My year ahead…..
2019 has been and is shaping up to be a massive year. I have my team around me, I have my schedule in place, I have my recovery mapped out and I have my WHY in my back pocket at all times!
It’s going to be a fun year and i’m excited to conquer what I never dreamed or imagined possible! Cheers to breaking new barriers and crushing massive goals!
Follow me @coachadj to experience the journey and learn with me as I struggle and grind through the obstacles ahead!
As you age, are you slowing down your fitness routine? Or has it become non-existent? If so, this will be a problem…
There are many reasons why we tend to slow down and become more sedentary with age. Could be due to health problems, weight or pain issues, worries about falling or just not seeing the benefit of it. But as you grow older, an active lifestyle becomes more important than ever to your health!
Being physically active can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain as well as your weight. It is one of the key factors to living a healthy, long life.
What are the benefits of exercise for older adults?
1. Physical Health Benefits
Helps you maintain or lose weight. As metabolism slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories.
Reduces the impact of illness and chronic disease. People who exercise tend to have improved immune and digestive functioning, better blood pressure and bone density, low risk of diabetes, obesity and heart disease.
Enhances mobility, flexibility and balance. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls.
2. Mental Health Benefits
Improves sleep. Quality sleep is vital for your overall health. Regular activity can help you fall asleep more quickly, sleep more deeply, and wake up feeling more energetic and refreshed.
Boosts mood and self-confidence. Exercise is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression, or anxiety.
Increases social interaction. Exercise can be made into a fun social event. Nothing like some tough exercise and sweat to bring people together.
3. Cognitive Health Benefits
Keeps your mind sharp. Exercise is key for cognitive functioning. Certain cells in our brain help with the functioning of keeping us alive, as well as help you think and improve your memory – all these cells increase after a few weeks of regular exercise. The occurrence of dementia was 35% lower than those seniors who were not involved in any type of physical activity.
And the best one, keeps you able to do the things that you LOVE.
Take Sergio for example. He is a member of our Boomer’s program and is a great example as to why we should keep being physically active as we grow older. Sergio, aged 72, who still loves to ski and golf religiously, knows if he doesn’t keep up with his fitness routine, his love and passion would no longer be an option for him. He has been feeling better than ever (well let’s say the last few years) on the slopes and he hopes to maintain this for as long as he can. His success is due to attending the LP Boomer’s classes two times a week and regular LP Massage in order to make sure he can continue to do what he loves.
He is a great testament to show you that no matter your age or your current physical condition, it is so important to enjoy and find ways to become more active and improve your health and happiness through fitness.
It is never too late for older adults to start engaging in regular exercise routines. Don’t let your health and strength hold you back from doing those fun things in life. The key is to find something you enjoy doing and start at a level that is easy to maintain. And we can do that for you.
CLICK HERE to find a great workout you can do anywhere! Or EMAIL US to get started with our LP Boomers workouts and continue enjoying the things you love.
When it comes to facility, class structure, training agenda, and coaching, LP is second to none. LP is really a benchmark facility.
The top benefit of my Boomer workouts is the ability to safely push myself knowing the Coach is aware of my physical limitations and is looking out for my safety. A close second to that is the supportive “Boomer Community” experience that is a mix of accountability and social interaction … while getting your butt kicked through strength, flexibility, and balance.
The top benefit I have experienced is a general improvement in overall health and stamina. LP provides the structure and group support to maintain a program, all while keeping a sense of humour.
I love getting my butt kicked, while still being able to keep it a no impact workout, due to my knees. Also, it keeps me coming back for more, bc I know if I don’t show, the coach will be all over me!!
The Boomers program has helped my physical and mental health greatly. This workout class is great for me as I am with people closer to my age. I do not feel intimated as I do in the regular class. We can work at our own level and speed.
It’s a great group for support and encouragement. The coaches do a great job pushing us to stretch what we are capable of doing. The exercises are easily adaptable to our various levels of ability, strength and attention.
MassageTherapy is the manipulation of soft tissues of the body including, muscles, connective tissues, tendons, ligaments and joints…. This may mean something to some of you but for others it may sound like another language.
What’s massage all about and how can it benefit you? Our LP Therapy Team breaks it down for you so you can make informed decisions about your self care and performance.
When to get a massage?
Rather than responding to roadblocks, seek to attain your best self and best performance before the inevitable setbacks slow you down. Although massage is great in assisting recovery from an injury, prevention is the key.
Massage is a proactive therapy.
Before injury prevents you from your regular routine and performance, massage can attack those problem areas before they become a problem.
What can you expect a treatment to do?
Massage helps the muscles move fluidly. Muscles are contractile tissues that are prone to knotting up, contracturing, and adhesing: Which means the muscle fibers need to be manually lengthened or reorganized back to their original state.
Muscles that contract, fire and work properly put you in the best possible place to avoid traumatic injuries in the future, improve biomechanics, correct posture, and/or attain full ranges of motion. In short, help you feel and perform at your best.
How do massage therapists differ?
Every practitioner is a little bit different from one another and LP’s Team (Sean and Ian) are no exception.
At LP, the massages are focused on the specific areas of the body that have movement deficits, restrictions and dysfunctions. When muscles become dysfunctional they don’t contract the way they should i.e. they are weaker than they normally would be, other muscle groups try to compensate for the weakness and injuries occur.
Many RMT’s do generalized fluff treatments that are relaxation based only. This is fine if your goals are for relaxation alone. Sean and Ian can do a range of treatment types, but the focus of LP massage is to lengthen, realign, and free up the muscles fibers so that they function correctly when firing during exercises.
What’s a recommended massage treatment look like?
Regular Training – Once a month for maintenance
Specific Event Training – Once a week to keep you injury free
Event Lead Up – 2-3 days before the race/event to increase performance
Post Event – Two days following to assist with recovery
Check out how the LP Therapy Team has helped others just like you:
An awesome LP member started massage for neck and shoulder pain back in October and her primary goals were postural correction and pain management.
She worked hard individually in the gym to tone and strengthen her back and shoulders, and received massage therapy once a month ranging from foot, calf, glute, back, shoulder, or neck treatments depending on what was feeling overworked.
She has avoided injuries and setbacks, using massage treatments as her tool for helping her deal with 5 grueling workouts a week.
I have had the opportunity to work on a long time
member at LP. This member has sought out massage for a number of different
ailments over our sessions together. We have worked extensively on improving
his mobility, starting with hips and knees and now most recently elbow,
shoulder and Tspine.
This member has put in a tremendous amount of work in his mobility rehabilitation. He not only seeks out regular massage sessions, he also follows through with all the assigned self care which enhances the effects of his sessions.
This member continues to impress me, not only with his
dedication to his fitness, but to his ongoing pursuit of improvement and
willingness to go the extra lengths to achieve his goals, and he is well on his
way, with improved movement through the elbow and shoulders.
“There is nothing noble in being superior to your fellow men and women. True nobility lies in being superior to your former self.”
– Ernest Hemingway
You want to be fit. You want to crush your goals, look good, feel good and perform great.
But getting started is an un-motivating and daunting task! You feel like you are wasting your time at the gym and you aren’t alone…As a former Athlete we get it! Where’s the team atmosphere, where’s the coach?!?! These LP Members who, just like you, couldn’t find motivation at “The Gym” but our now CRUSHING THE FIT LIFE.
Find out WHY and use their PROVEN TIPS AND STRATEGIES to start crushing your goals, having fun and feeling like an athlete again. You owe it to yourself to be fit, healthy and perform at your best.
What happens when you meet a hydrogeologist mixed with an exercise enthusiast who is interested in learning, improving and enjoying what he does?!? A very fit 46 year old who can “fitness” with the best of them! 👊⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Over 6 years ago, Ben stepped into his first LP class with a friend. He had left GoodLife in search of a place that motivated him through interest, feeling accomplished and the pursuit of improving his perceived inadequacies. Oh, and to be BUFF and TANNED!⠀⠀⠀⠀⠀⠀⠀⠀⠀ The combination of well thought out workouts, a spirit of belonging and working together, and inspiring/informed coaches made LP a superior training environment than traditional gyms for him. And these elements resulted in dedication that he hadn’t previously felt at any gym or with any team. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ben had the work ethic and just needed the program and community to push him. And LP did. He became a legend in the gym and when we mentioned his age, no one could believe it! 👽⠀⠀⠀⠀⠀⠀⠀⠀⠀ As Ben has grown with the LP Community, so have his goals. Exercising at LP and getting to better understand himself physically has helped him to have more balanced and well thought-out goals. Goals of just not being BUFF but being FIT for LIFE.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He is now able to maintain his physical fitness at a level he had never previously been able to accomplish. And the best part – making friends who he greatly respects and that makes him try harder because they’re there and he’s grateful for them.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @benkempel ’s life is certainly better because of what he’s put into LP and what it’s given in return. Ben, we look forward to being your pushers and guides as you manoeuvre through life and push the boundaries of fitness. But we may need some extra help on the TAN part. 🌞
After giving birth to her second child, Sandy was at her heaviest weight she had ever been at. And then her Mom had triple bypass surgery. Now that was a wake-up call. She decided it was time to take control of her health, take time for herself again and get fit.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ She was motivated to make a change but heading to the gym herself wasn’t cutting it and just didn’t appeal to her. She was heavily involved in competitive sports growing up and she needed that team environment and friendly competition to keep things fun. She was looking for a coach to push her and tell her what to do to keep her accountable.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And then she met the LP Family and her 7am crew who have guided her and pushed her in her 4 year journey! Sandy would now define herself as a 36 year old Mom of two, speech pathologist, former athlete turned weekend warrior!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But the leap of faith wasn’t easy at first. She loved the idea of doing chin ups, weight lifting and even burpees, but at the time seemed all so challenging. She was putting forth the effort in workouts but was not dialling in on her nutrition to get the best results. And then baby step after baby step, it all seemed to come together.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What does Sandy contribute her results to?⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Not saying the word “I Cant”⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Never underestimating her capabilities⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Creating good nutrition habits⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Being part of a team⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Having knowledgeable coaches⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Surrounding herself with others all working towards being their best⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ She comes to the gym every day at 7am excited to work and be pushed by her “teammates” but it is, overall FUN! LP has allowed her to not only take control of her health but she is now extremely fit and she feels like a bit of an athlete again. She will now tell you she is a better wife, mom, professional and friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are looking to make a similar change in your life, Sandy would tell you to take the leap because you absolutely won’t regret it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @sandygayman – congrats on your journey and “Welcome to the Fit Life” 👏
Thinking back to your college days, could you imagine setting your alarm for 4am every day to get fitter? I am not sure many of us would answer yes…⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But this Electrical Engineering Technology Student is all in. He is up at 4am and working out by 5am and then off to his current co-op job at Waterloo North Hydro. But if you asked his Mom, Eddie wasn’t always like this. Before LP, he enjoyed sleeping in and never had a set schedule. He was working out on his own at his college gym and needed a change. He felt like he was plateauing and wanted to truly test what his fitness potential could be. All for the greater good of getting better at his sport – soccer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ After getting started with the LP program, Eddie was seeing many others who were very disciplined with their sleeping, eating and overall schedules and that rubbed off on him. And this is where it all began. “The Future” as we call him has dug into the LP program, puts in extra accessory work and guided by the LP Rehab team to work on his imbalances.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The LP coaches and Eddie’s training partners like to push him hard as they see his potential and want him to be the best all around athlete he can be. But if you were to ask Eddie about his training partners, it’s been a challenge “keeping up” due to the age and strength difference. He was intimidated at first with how strong everyone was upper body wise. But Eddie bought in, worked his butt off and now leads the pack with his 5am crew pushing everyone around him.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He is very thankful for the LP Family who has pushed him to points he didn’t think he was capable of. His family sums him up now to Pre LP Eddie and Current Eddie, where they remember him as the kid who always wanted to play goalie in Soccer so he didn’t have to work hard or run too hard… 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eddie puts his improvements simply – “I am A LOT fitter since joining LP”.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Congrats on an amazing journey Eddie, and we are excited to see what your ultimate potential truly is.⠀
Growing up, David played competitive golf for most of his life. He is a fully committed type of guy, so learning to enjoy a less stressful and more recreational version of the game is proving a bit difficult but he’s working on it. 🏌😛 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He always wanted to be fit, but had no idea what to do or how to do it. At the time, golf didn’t require much of a training program outside of the course. He struggled without structure and didn’t seem to get anything productive done when he made it to the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And then he was introduced to LP 😎 and he has been hooked ever since. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, the LP program met his needs by being varied, challenging and well balanced. But it was the support and the coaches genuine interest in his progress that he deems a critical factor in his success. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The nutrition for David was the biggest challenge he faced and the most life changing. He thought he was eating well, but with the coaching he quickly learned that his diet was a long way from where it needed to be. He needed to eat MORE. And after a year of eating more and refining his diet, his results showed. Swipe right to check it out. 👉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ From the Finance world to LP workouts, David is quick to mention that the LP community makes even the most gruelling workout a blast. It is awesome to have a group of people that are as interested in seeing you hit your milestones as they are their own. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With a year of workouts at LP under his belt, David is pushing forward and setting his sights on some new goals and can’t imagine not being a part of the LP Community.
After almost 20 years of daily workouts and practices playing competitive hockey, Jason found himself caught up in the corporate grind and was neglecting his fitness and personal health. He was tired, irritable and knew something had to change.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He then joined the LP Fam 😎👊😁and something clicked…⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He felt like he was back in the environment he was used to – The competition and the teammates supporting and pushing him along the way. But not without struggle…⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The biggest challenge Jay faced was getting back his athletic edge with his inconsistency. Just when he would get on a roll, he had to travel for business and would lose some momentum. But with the accountability from the coaches and his teammates, he was able to get right back into the game after a work trip or holiday. Throw in social events, regular competitions and charity events and he was hooked.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Jay’s LP journey started just over 4 years ago. And today, his overall fitness and energy levels are back where they were in his University days. ✌He is now better able to deal with the daily challenges of the business world and has set a foundation for continued personal and professional growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Jay – congrats on your journey and “Welcome to the Fit Life” 👏
“The key is not the will to win… everybody has that. It is the will to prepare to win that is important.”
– Bobby Knight
The buzzer goes and the clock starts to count down. You are really excited about this workout because you are good at all three of the exercises you need to do. You don’t even care that you have to do these three exercises for the next 15 minutes straight! You got this! You are three rounds in and you are crushing it! On to that 4th round and…. Wait, what happened?!? I can’t pull myself up anymore. I am good at this exercise. Why can’t I just do it!?!?
Sound familiar? Most likely yes. But why does this happen? Why do we think we can do better on a workout and sometimes things just don’t turn out that way? Let me guide you through what you need to know in order to start crushing your workouts!
2 Key Components to Crushing Competitions
Know your Game
What are the things you are good at?
A Power House?
If you don’t know exactly what your “Game” is, think about if you like small sets, big sets, light weights, heavy lifts, short sprints or long workouts?!?!?
Once you know what you are good at, you can begin to plan out your course of action. Keep reading to know and understand your game and crush your workouts…
Type of Workout
How is this workout set up? Get to know the style of workout and how you can attack each of them. Each style will take a slightly different approach and mindset.
Chipper – long and slow. Be smart and find a pace.
Couplet – Be careful these can burn you bad. Keep sets and reps small.
Triplet – Usually you can attack these. Enough time between movements that you are recovered by the time you get back to the exercise.
Sprint – Make it hurt. Go in the pain cave.
Grinder – Hold onto your pace. Don’t let the workout or exercise win.
When your Arms or Legs turn to Jello –Higher skilled movements that cause a lot of lactic acid and muscular fatigue.
“You don’t have to be great to start, but you have to start to be great”
– Zig Ziglar
Guest Post: By Wendy Pauls
2019 is a big year for me. It’s the year I turn 50. And to be honest, I don’t like the idea of getting older. So in my own version of a “mid-life crisis”, I registered for a Half Ironman race this summer. I want to prove to myself that I’ve still got what it takes to accomplish a tough physical challenge.
This may sound brave and admirable (or crazy?). But I want to let you peek behind the curtain – to see the internal struggles that accompany this decision. Why? Because real life stories are filled with lessons. And my hope is that you can learn from my challenges and be encouraged to chase your own goals and dreams.
Most of my life I have avoided doing things that I’m not good at. I mean, who wants to look stupid or awkward in front of people? Not me. At least not if I have any choice in the matter. I now realize that I missed out on a lot of fun and interesting activities because of this decision. So registering for this race forced me to face something I had previously avoided. The swim. The dreaded swim. It’s not that I am afraid of the water. I can tread water and do the breast stroke quite comfortably. But I haven’t done the front crawl since I was a pre-teen.
Step one was simply a trip to the pool. And even that made me a wee bit uncomfortable. (Remember the part about avoiding things I’m not good at?). How do lane swims work? Which lane should I choose? I didn’t even realize that I needed a swim cap and goggles until my husband came to the pool with me one day! I was truly a beginner and that meant I needed to adopt a beginner mindset. I needed to be OK with NOT being good at this. I needed to be OK with accepting feedback and instruction. I needed to be OK with baby-step progress. And the only way I could be “good with it”, was to remind myself that I was a beginner and that we are all beginners at something.
Since then, I’ve had optimistic days and “what-the-hell-was-I-thinking-days”. I struggled a lot to figure out the breathing part of the swim. I was feeling completely winded after one length of the pool (and I have to do the equivalent of 78 lengths for the race!) And then there was my first open water swim.
A couple weeks ago, I went to Florida to train with my brother-in-law, sister-in-law and a couple of their friends. They were competing in a 70.3 Ironman on April 14. My plan was to do some training with them leading up to their event, cheer for them on race day and watch and learn. We were on our bikes within about three hours of walking off the plane. We rode 60 km on day one followed by a quick swim in the lake. (Did I mention we were in Florida? Ummmm…did you know that there are approximately two million alligators in the state of Florida?)
The first challenge was to not dwell on the fact that I was sharing the water with alligators. The second challenge was putting on a wetsuit for the first time. The third was the fact that I COULDN’T SEE IN THE WATER! When I swim in the pool, I follow the nice thick black line painted on the bottom. When I first put my face in the lake, it was pitch black. All three of these challenges fit in the “what-the-hell-was-I-thinking” category.
But alas, over my six days of training I clocked 290 km on the bike, several brick workouts (running immediately after getting off the bike) and several open water swims. My family and friends all completed their event successfully and I came home with a cautiously optimistic persecutive, “if I put in the training, I can do this”.
I hope you hear that…
Most of what holds you back in life…most of what keeps you from chasing your goals and dreams is “in your head”. Trust me, I know that the obstacles FEEL real, and I also know that it’s easier to blame circumstances and/or other people for your inaction. But when you acknowledge that the obstacles are in your mind, you are now in control! You can make it happen.
Every expert was once a beginner. ’Nuff said.
You will likely face several challenges in pursuit of a goal. Keep your eyes on your “why” (your reason for dong this) and manage your mindset. Your mind is powerful – it can work for you or against you.
We all need cheerleaders along the way. Gather support from your friends and family. When the going gets tough, they can coach you to the finish line.
Whether you are a student, an executive, an athlete, a parent or entrepreneur; whether you work in IT, agriculture, hospitality or the arts – if you want to accelerate your progress and finally reach the finish line – I can help.
BE YOUR OWN HERO
9 Week Challenge: 63 days of – Action, Accountability and Achievement.