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Top 10 Summer is Finally Here Fitness and Nutrition Tips

July 25th, 2011

SUN in Vancouver and the Lower Mainland! Finally!

Here are your Top 10 “I can’t believe summer is finally here and I’m still not ready for the beach/vacation/strapless dress etc” Tips.

The following list is a combination of an ongoing lifestyle plan and a get immediate results approach. So while I don’t think it’s a long term plan for sustained success (but the truth is, it really isn’t that far off an ideal maintenance program), if you are giving yourself a tight deadline for either a good kickstart or a “I have to be ready for X in 30 days”, this is what it takes at minimum to achieve that.

If you consider this to be extreme, well…

A) You really don’t want to know what people do for physique contests/photo shoots

and

B) You really need to evaluate what you are doing day to day (because your day to day really shouldn’t be all that far off from this).

While I’m not a fan of extreme lists for the general public which involve weighing your food, a set amount of calories per day, immensely limited food choices, etc, there does come a time where if you really say you want results you actually have to make some hard choices and take action to get it done….

Also noteworthy about this list….

5 of the points are related to nutrition

3 of the points are related to mindset and prep.

2 of the points are related to actual physical training.

It’s not coincidental that nutrition and mindset are the BIGGEST factors for immediate results….and long term maintenance programs as well.

And since you can’t overstate the obvious enough, let’s say it one more time….

YOU WILL NEVER BE ABLE TO OUT-EXERCISE A BAD DIET!

Without further adieu, let’s a dieu this…

 

1. Increase INTENSITY and FREQUENCY…not duration.

Yeah, I know this city is cycling crazy right now. Copious amounts of men are stretching the limits of lycra and are sporting shaved and pasty thighs. But the fact remains it’s been proven that training with a high intensity has a direct and immediate benefit for physique AND performance.

 

2. Water is still your friend.

If you don’t drink enough, drink more. If I have to explain it, you need more info than what I can provide here. Google is also your friend.

 

3. Get quality protein and veggies with every meal.

That should be the vast majority of your plate.

 

4. Any starchy carbs are reserved for the first 1-2 meals after your high intensity workout.

No workout? Then no reward. As well, we are still talking about the good kind…whole grains, etc. As for the other sugary, snacky, white floury type….they don’t exist. (Remember, we’re talking short term here so yeah, you may have to sacrifice the Fruit Loops for 30 days….but preferably forever).

 

5. Eat FREQUENTLY…..

BUT…..never eat so much that you are stuffed. Never eat so little that you are always hungry.

 

6. Set a short term goal and don’t let anything stop you.

Yes, that will mean some sacrifice of your indulgences here and there. Tough. If you didn’t leave it this long, you wouldn’t need to make a sacrifice or two (and you also wouldn’t be reading this list this far)….

 

7. Start now. Not when conditions are perfect because they never will be.

Don’t wait until the next Monday…because this is a busy week and then there’s that thing on the weekend…because there’s ALWAYS a thing on the weekend. Make a better choice starting with your next meal and then don’t stop. Period.

 

8. You need a minimum of 5 hours of exercise per week.

Ideally 2-3 of those should include strength training. The other 2-3 should be a mixture of medium to high intensity activities of your choosing.

 

9. Your beverages should be non calorie containing drinks and mainly water, green tea or black coffee.

Yes, you can start eliminating all the things I didn’t list and yes, I know what you are thinking.

 

10. Be ruthless with your planned cheating.

Let’s say you slipped and didn’t plan your meals for your workday on Thursday very well so you had a bit of a less than stellar day. After all, you are human. Well, it’s up to you if you still do the cocktails and appies party on the deck on Friday. If you indulge again, you’re probably not going to hit your short term, “I want immediate results” goals.

 

I’m not saying that even with a ruthless and focused program that you won’t have any indulgences, but they will definitely be fewer and farther between so you need to choose your battles ahead of time.

 

So there you have it. By no means is this perfect, but no Top 10 list is. However, if you are complaining that you aren’t where you want to be and you aren’t doing at least 90% of the above, then you really aren’t prepared to do what it takes.

 

Any questions? Post them or email me directly.

 

Yours in health,

 

Cord

PS – if anyone is having a hard time finding how to get the 5 hours of exercise, click here to get more info on our Peak Ultimate Training Camp for $147 for unlimited training for the rest of the summer. It’s over 50% off and it will be gone soon.

 

CR

 

 

 

Fitness Fact & Fiction….Test your Fit IQ

February 1st, 2011

We sent a 7 question fitness quiz out yesterday without providing the answers to give people a chance to think about their responses to each question. While these 7 are not the be-all-end-all in fitness knowledge, it will give you a good idea of the awareness you need to accomplish goals.

Let’s see how you did:

Here are the questions (for those that missed it the first time) and the answers….

1. What is the best thing to eat post workout?:

A. Fats only
B. Fats and Protein.
C. Protein only
D. Protein and Carbs
E. Carbs only

Answer:

The best thing to eat post workout is a blend of protein and carbohydrates. These are the energy/building block foods that you’ll need to consume after a workout to begin the repair/replenishment process.

A good choice for this is a protein/carb shake that will be digested and assimilated in the body easily.

As well, depending on what you call a “workout” (more on that later), your next solid food meal can also be “carb heavy” with additional protein.

However, the rest of the meals during the day should focus on high quality fats and lean cuts of protein.

Yup, I said fats. Did that blow your mind? Then you have more to learn…..

2. A well designed fitness program has many variables. Put the following workout variables in order:

A. Duration – how long the session lasts (10 minutes, 1 hour, etc)
B. Intensity – how hard you work during the session (there is another definition of intensity, but we’ll keep that separate for now and just consider intensity to mean “effort”)
C. Frequency – how many times per week you workout
D. Consistency – how many workouts you plan and execute over the weeks, months, years)

Answer:

Like many things that are fitness related, there is usually some overlap to the answers. However, probably the most straightforward answer to this (and in order of priority) is…..

First – Intensity
Tied for 2nd – Frequency and Consistency
A distant 3rd – Duration.

If you want to create change in the body, a certain intensity has to be achieved in order for the body to adapt to the stimulus. So if you are in the “I ride the bike for 45 minutes, possibly flipping through a magazine, 4 days per week and my body never changes” category, well then, that is the reason.

There are two golden rules.

A. If you can read while you are working out, YOU AREN’T WORKING OUT!
B. There are NO FAT SPRINTERS!
(more on that one later).

Frequency and Consistency are important. There’s no question about it. You need to challenge your body often enough that it has to adapt to the demands placed on it. Then you need to repeat that consistently to get results.

Duration is the non factor because you can go as long as you want, but if you always stay under the threshold that promotes change (i.e non-intense training), then there is no physiological reason for your body to adapt to the demands (or lack of) being placed on it.

3. Soy is….

A. generally good for you
B. generally bad for you
C. bad for men, good for women
D. bad for women and men.
E. good for infants

Answer:

Soy is…..

Generally bad for women and men and infants.

Oh my god….did you hear that sound? That was the sound of a million vegetarians regurgitating their tofu patties and soy lattes simultaneously.

Ok – to be a little more specific, for the MOST part, (not every circumstance), the soy products that are commercially available and used frequently in MAINSTREAM products are the ones to avoid. There are certain circumstances where it works, but usually only in small amounts.

Don’t believe me? Type “soy is bad” or “the truth about soy” into Google and see what you find.

So men, if you don’t want your grapes turning into raisins, stay away from it.

Ladies – if you want your hormone levels to stay where they should be, avoid it.

4. You burn more calories during…

A. Strength Training
B. Spinning
C. Circuit Training
D. Jogging
E. Aerobics class

Answer:

All things being equal, you burn more calories during…..

Circuit training (aka – a fast paced high intensity mix of strength training exercises and of speed/agility/quickness/cardio type drills).

There are a million variables with this list and I can hear it all now….

When I run, I run fast”
“My aerobics class is really hard. We sweat a lot”
“I spin and since cycling is the new, cool thing, it must be good for you.”

Here’s the deal….

What really produces results, (and by results we mean an increase in lean body mass and a decrease in fat mass) is ELEVATING YOUR METABOLISM.

Research shows that long slow cardio type exercises will burn calories WHILE you exercise but not AFTER you exercise. So let’s say you compare calories burned in a spin class vs a circuit training session (and let’s qualify the circuit training by saying I’m talking about credible trainers instructing it…not the kind of trainers that think lifting 3 lb dumbbells will ‘tone’ you). The calories burned during both sessions may be similar…you may even burn more with the spin class (if it is quite intense).

But what will continue to burn the calories later that day and the next day? BAM – circuit training, strength training and anything else where you have to engage your muscles as opposed to just your heart and lungs. This is what elevates your metabolism.

5. Strength training makes women bulky…

A. An emphatic “Yes, always”
B. Usually never
C. It’s 50/50
D. I don’t know, I never lift more than 3lbs
E. About 70% of the time
And the answer is:

Usually never.

You know what does make you bulky? Sitting on your ass having a bag of chips for dinner.

Here’s the deal – when women have the concern that weight training makes them bulky, they have either read about it in a 1980′s Cosmo magazine and have no personal experience with it OR they flip through a women’s bodybuilding magazine and go “eeeewwwwwwww” at the women that are so masculine, they have to shave their backs.


All together now……”eeeeeeewwwwwww”…..

That’s not what we are talking about. A scientifically calculated approach to strength training will yield incredible results for all physique types. The amount of women out there that could actually get bulky from doing a proper program is very minimal. VERY minimal.

And if you think it’s that easy, ask a female bodybuilder how easy it is for her to put on that kind of mass. No woman ever wakes up one morning and says “oh my, where did this 25lbs of lean, ripped muscle come from?” It would take years to achieve it and you have to try to get it.

Strong does not have to mean big or bulky. But half a bottle of wine every night and a crap diet….now THAT is the way to get big and bulky.

6. If you want to reduce your weight and change the shape of your body, the best way is…

A. Lots of cardio
B. Focus on nutrition
C. Strength Training
D. Cardio and Low Carb diet
E. Strength training and nutrition
F. All of the above

Note the question read “reduce weight AND change the shape of your body”….

The answer is….

Strength training and nutrition.

Why not “all of the above”?

A few reasons…

1. If you are training that hard, you can’t be on a low carb diet. It’s not about going LOW carb, it’s about carb (and other nutrient) timing and manipulation.

2. Doing ALL of that, hell….who has time to do all that? We’re talking real world stuff here.

3. If you have done nothing, ANYTHING is good. If you are just getting off the couch and all this is new, you just have to MOVE.


But copious amounts of cardio is not the answer. It may reduce the overall size of your body (because chances are you went from very little activity to a lot more, hence you started burning some calories), but it will not change the SHAPE of your body nearly as effectively as strength training.

So if you want to be a smaller, but still flabby version of your former self, just stick to cardio. If you want to add some nice shape and spend less time exercising, then hit the weights.

The rest is completely about nutrition. That has to be dialed in for success in any program. To be clear…

The best designed program in the world will have mediocre results if your nutrition is not dialed in.

Said another way….

You can’t out-exercise a bad diet. Ever.

7. Which of the following burns more calories?

A. 20 minutes of interval sprinting (run 20 seconds, rest for 40 seconds, repeat for 20 minutes)
B. 60 minutes jogging

Answer:

So if you’ve been following along, you’ll be thinking that the answer is 20 minutes of interval sprints.

Well….what I can say is that the answer is a definitive……..IT DEPENDS.

The question asked about calories during the specific exercise and that all depends on what you consider “jogging”.

If you run at a fairly fast pace, you could burn more calories during the one hour run.

But the important part here once again is that the intensity is key. The net effect is that the 20 minutes of interval training will produce greater physique and athletic carryover benefits than the jog (again, elevating metabolism).

If you run because you are a competitive runner, then that’s great. If you run because you believe that’s the quickest way to get in the best shape, you have more to learn…..


So there it is.
The comments section is open for anyone to agree or disagree.
Chances are Peak clients did pretty well on that quiz. If you didn’t know the answers (or more likely had different answers) $97 will set you on the path to a proper fitness education.
quickstart_vf
Yours in health,
Cord

The #1 Goal Setting Tip

November 30th, 2010

The #1 Goal Setting Tip

If this is your opinion on goal setting…

…that thing that sounds really important but also kind of boring but you know you probably need to do it since you hear that so many successful people actually do it and it works but you don’t really care enough to do it but you think you should etc…..

…then it is probably because you have set and not achieved something in the past.

Fear not. We’ve ALL been there.

As someone that has spent more than a decade helping people set and achieve goals, I have seen many types of approaches. Some work, some don’t. Some work for awhile, some never get off the ground.

While all of the standard fodder out there to help you plan these goals is well-intended, the majority of them are simply tactics and miss a fundamental point.

Only when goals are aligned with VALUES will one achieve them.

Yes, there is much more to it than that, but it is a fundamental point and is usually the difference between achievers and wannabe’s.

Now this is where this post can go one of two ways….

We can get into all the principle-driven life stuff and how one needs to define their individual principles, values and goals in order to become the person you want to be and live a fulfilling, successful life.

All of which is true and necessary to ensure that you are a participant in your life and not just a spectator, watching as it passes you by.

However, given the new generation that wants everything they need to know in 140 characters or less (thanks: Twitter, FB etc) then let’s focus on the why and how to align your values and goals…and of course, we’ll do it in a bite size chunk.

We’re nearing the end of the year which means soon I’ll be meeting with many new potential Peak clients.

A handful of them will walk in and say something that ties into our ‘training for the sport of life’ philosophy quite well.

“My goal is to be the complete package. I want to look and feel confident inside and out”.

Great!

“I want to be the best ________ (mother/father/CEO/employee/etc) and set an example of what can be accomplished with a healthy lifestyle for my children.”

Great!

“My doctor told me to take action now if I want to see my grandkids.”

And that one is fine too. There is VALUE in all of them.

But I will also get just as many of these….

“I have a reunion in 2 months and I need to lose my gut”.

“It’s strapless dress season and I need to get rid of the bat wings”. (aka the drapes, the bingo arms, the flaps etc).

The problem with these immediate gratification goals is that while one may or may not achieve it in the timeframe, these people will get distracted by the next shiny thing. Or the next fitness fad. Or they get bumped off their goals by having one busy week and they never get back on track.

This happens simply because their goals are not connected to a purpose that is internally driven or connected to a value.

There are two types of motivation – internal and external (or intrinsic and extrinsic). As well, motivation can be a combination of the two.

I won’t go into all the details on each as thousands of books have been written already. But let’s just say that those that view fitness goals as solely related to external motivation (being validated by others) have a much harder time reaching and MAINTAINING those goals.

That said, there is one example where extrinsic motivation works (or at least appears that it works).

If one is so extremely externally motivated and in need of validation from others, they may be able to sustain a training goal….but it’s mostly always FEAR motivated.

Fear is a huge motivator for humans.

This is why you can see Hollywood stars with million dollar bodies…because they get paid millions to maintain it. However, how many of them maintain that when the spotlight  fades on their career? Not many. Why? Because they were training for external, in this case monetary, reasons.

Their value systems are skewed compared to the average person.

You can say the same thing for anyone that is on the extreme end of the image-based continuum.

There is also the fear of “I need to look a certain way to please my _____(husband/wife/fellow attendees at the singles bar…). This too can motivate someone, but again, it’s fleeting and hollow.

To some degree, we all have one common goal.

We wanna look good nekkid. (or more realistically, at a certain age, you just want to look good with your clothes on or be able to wear skinny jeans).

Nobody has ever come to me and said “Cord, I just want to experience the joy of working out and the benefits it brings and I’m fine if it adds 10 lbs to my ass.”

Not once have I heard that.

However, where looking good nekkid ranks on your priorities and WHY (read: motivation) it ranks there will determine whether or not you achieve it.

Ideally, being motivated intrinsically will keep someone on track more effectively.

However, there is external motivation that can be effective and that is usually when external motivation is correlated with a VALUE.

For example, I recently had a goals chat with a client of mine. This client has hit goals in the past but was struggling with her motivation as of late. Her “Oprah light bulb moment”  was when we discussed how she wants to be a role model for her daughter and not a roll model. She wants to be the complete package. Someone who is a strong businesswoman, great mom and will instill confidence in her daughter. I LOVE goals like that.

Now every time my client thinks “should I have that extra glass of wine” or that cookie, or skip exercise today, she correlates it to her value system and says “is that the example I want to be to my daughter?”

That’s a great case of how to use external motivation

Or stated in a different way…

If you simply train to look purdy, you’re missing the point.

However, if you train hard and smart and for the right reasons, you will get all nice and purdy in the process. Yes, you can have it all.

So when goal setting for the next year, keep Values and Motivation in mind while choosing. Ask WHY each one is important to you and decide if it’s internally or externally motivated. If it’s externally motivated, does it correlate to a value that you hold dear?

Focus on the internal motivations and values and you will have a much greater chance of not only achieving it, but maintaining it for life.

And of course, you’ll look good nekkid.

Yours in health,

Cord

Owner

Peak Fitness Management

Vancouver/Langley/Burnaby/Surrey

Vancouver & Langley Boot Camp – $99 Unlimited Training for December 2010

November 22nd, 2010

boot-camp-dec-99

What is the quickest way to achieve your 2011 goals?

Simple…..don’t wait until 2011.

And if you are in Vancouver or Langley, we are making that as simple as possible.

You know how it is, every year it’s the same thing.

You didn’t get the summer body you wanted because the spring was hectic. Then summer activities were the focus but you were determined to start in September. Back to school = back to your goals.

But the “I just need to get the kids sorted” thing took longer than you thought and before you knew it, you were in October.  Then Thanksgiving, sports schedules, work stuff, Halloween and the impending holiday festivities….so you are thinking that once you get through it all you’ll start that program in January.

Just like last year.

And on the 1st of January, you realize you aren’t ready because the holidays took more out of you than expected.

So you’ll start on the 15th.

Now it’s Feb 1. But since February is the new January, you’ll start now.

For a week or so….then it’s back to the same. And then you wait until next September until it starts all over again.

If any part of that is familiar to you, then it’s time to make some changes.

If you are looking for something that is fun, efficient and cost effective, the Peak Fitness Boot Camp is here.

And for December it’s only $99 for UNLIMITED sessions!

That is a savings of $130.

Classes start Monday, November 29th.

You can choose whatever classes best suit your schedule.

For the rest of the details or to register, head over to the Peak Fitness Boot Camp site now.

Our VIP clients started registering last week. We have a maximum capacity for all classes so once it sells out, it’s done.

If you have ever considered a boot camp and you are in the Langley or Vancouver area, there will not be a better time to try.

Register now and get an early start on those 2011 goals!

www.PeakFitnesBootCamp.ca



Yours in health,

Cord

10 Rules of Good Nutrition

September 27th, 2010

“Yeah….but I eat pretty well. I just can’t understand why I’m not losing weight.”

Really?

Let’s define ‘eating well’.

Part of the challenge we all face in creating the body we want is the amount of misinformation, specifically fad diets, we are exposed to.

The other issue is that damn human nature part of us  that wants everything, wants it now and doesn’t really want to do the work necessary for it.

If you have ever found yourself trying or entertaining the idea of trying Atkins, South Beach, Bernstein’s, or the plethora of ‘options’ out there, you need to read the following.

The 10 Principles below are by Dr. John Berardi of Precision Nutrition. I have followed his work for years (before he was Doctor John) and find his work to be a great blend of physique transformation and health/longevity.

The bottom line for your bottom is this….

If you are doing this (or very close to it) and combine it with the right type of exercise,  you either have or will achieve the body you want.

——————————

1) Eat every 2-3 hours – no matter what.

Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2) Ingest complete, lean protein each time you eat.

Are you eating something that is an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3) Ingest vegetables every time you eat.

That’s right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4) If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc), you can – but you’ll need to save it until after you’ve exercised.

Although these often heavily processed grains are dietary staples in North America, heart disease, diabetes and cancer are North American medical staples – there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5) A good percentage of your diet must come from fat. Just be sure it’s the right kind.

There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.

Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6) Ditch the calorie containing drinks (including fruit juice).

In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your absolute best choices are water and green tea.

7) Focus on whole foods.

Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8). Have 10% foods.

I know you cringed at a few of the rules above – perhaps #6 in particular. But here’s a bit of a reprieve. 10% foods are foods that don’t necessarily follow the rules above – but food’s you’re still allowed to eat (or drink) 10% of the time.

100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible.

Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” 4 meals each week.

9) Develop food preparation strategies.

The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10) Balance daily food choices with healthy variety.

Let’s face it; during the week –when you’re busy – you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week – you need to eat something different – something unique.

So, what about calories, or macronutrient ratios, or any number of other things that I’ve covered in many other articles on my own web site and elsewhere? The short answer is that if you aren’t already practicing the above-mentioned rules, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

——————————–

So there you have it. If you have ever said to your trainer (or thought to yourself), ‘yeah but…I eat pretty well’. Or ‘yeah, but what do I eat?’…. well, now you know.

How you apply the info to your own life is an individual thing. But one thing I can guarantee you is that you can’t reach goals by accident. If you are trying to reach physique goals and have not addressed the above 10, there’s no time like the present.

If you do need help with individualizing it and are looking for personal guidance, or personal training in Vancouver, Langley, Burnaby, Surrey or the Lower Mainland, check out www.PeakFitnessManagement.ca

We’d be happy to help.

Yours in health,

Cord

Exile Island – We Raised Over $12,000!!!!

September 24th, 2010

Peak Fitness would like to send a HUGE THANK YOU out to all that were involved in The Children’s Wish Foundation’s, Exile Island.

With almost 100 individuals and organizations jumping in to support us, we raised almost $13,000.

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In fact, we had almost raised the most money of any of the contestants during the event until Ian Speckman, the Dealer Principal of Maple Ridge Chrysler Jeep Dodge, pulled in a single contribution of $9000, giving him a grand total of $22,000!!! Congrats, Ian. Job well done!

This may be the only time I get to elbow Dave Babych...

This may be the only time I get to elbow Dave Babych...

But really, the big winners are the Wish Candidate children and the Children’s Wish Foundation, which raised $107,000! Peak Fitness is honoured to have played our small part in the day. All of the contestants were amazing and the kids were the highlight of the day.

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While it would be difficult to mention and thank all of the people and organizations involved in raising the amount we did, we would like to acknowledge the considerable contributions of a few that really brought this all together for us.

But first and foremost, I would like to thank Tyrell and all of the Wish Candidates.

Living your life with the courage and determination that you do sets the bar for the rest of us. You are amazing and inspirational. Thank you for giving us perspective in our own lives and the opportunity to become better people by giving back to our community.

The Children’s Wish Foundation – amazing people, amazing cause.

While we appreciated every contribution and this was a team effort, on behalf of Peak, Chris and I would like to thank the following:

The McLean Group and the employees of MG, Blackomb Aviation, Vancouver Film Studios, Erinmore Management

The Sikka Foundation and the employees of VMO

The Rix Foundation

Mr. James Hill/Hill’s of Kerrisdale

AQuick Mortgage Company

Glover Road Chiro and Sports Therapy

Tricia and Joe Finn

Shelley Mullins

Rosy Lecky

Faizel Jaffer

Thank you all for your support and considerable contributions.

As well, to the Peak staff that were involved both behind the scenes and on the front line for the Train the Trainer: Lisa, Mavreen, Tim, Nesh, Ivan…Thanks for your support and energy.

To everyone that contributed in any way, to those that Tweeted, Facebooked (if that’s a word) and shared the info, THANK YOU THANK YOU THANK YOU.

Tyrell is going to Disneyworld!

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Yours in health,

Cord and Chris

Peak Fitness ‘Train the Trainer’ Results

September 21st, 2010

Well, thanks to every one that donated to Train the Trainer and thank God it’s over.

As part of our fundraising efforts for the Children’s Wish Exile Island event on Wednesday, Sep 22nd, the Vancouver Peak Personal Trainers hosted a Train the Trainer event where our clients donated funds to turn the tables and train us. All proceeds are going to the Exile Island event.

There was no holding back either.

Here’s a bit of a recap. There will be a video and more photos coming soon…

Since Nesh was unable to make it, targets were on the backs of Tim, Ivan and Cord.

Peggy got our legs fired up with a nice little jumping lunge number…

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Mavreen continued the pain with a combo of burpee chin ups, step ups, jumping stuff and some backwards incline treadmill running.

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Former rower, former boot camper and now professional cell phone holder, Ben, set a pace on the rower for the trainers to hit. 500 metres in 1:29.  In his street clothes. Very impressive.

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Cord’s attempt… (with Vicky’s ‘supportive’ laughing in the background)

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There’s a reason there’s a bucket there…

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Ivan’s attempt…

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Tim’s attempt….

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We call this one, “Vicky…and 4 Guys that want to Throw Up”.

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Tim being comforted by his new daughter, Jordyn…

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Ok, I guess it wasn’t all bad…

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Sometimes I hate technology. Here’s Shelley, holding the laptop where her daughter and Peak client, Blair, was able to Skype in from across the country while at University. Blair put us through the paces from 3500km away!

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Like I said, sometimes I HATE technology...

Proper blood flow to the brain is very important to create exhausting and painful programs. Here’s Mel getting psyched for her session via a Shiatsu massage by Ralph. Thanks for joining us and being the most pleasant part of the day, Ralph!

If you are looking for a massage therapist, let us know and we’ll put you in touch with Ralph.

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The massage paid off. Mel brought these out for Ivan…

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“Thanks”, Mel.

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One arm push ups, courtesy of Athena….yeah, we’ll remember that one too!

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But in all seriousness, the event was fun and more importantly, we continued our fundraising efforts for the Children’s Wish Foundation and our buddy, Tyrell.

It takes a smile this big for us to bring back Train the Trainer!

It takes a smile this big for us to bring back Train the Trainer!

Thank you to everyone that participated on event day and to those that donated.

As well, a special thanks to Mavreen and Lisa for the organization and to Ralph for providing the massage.

Until next time….(if there is one)….

Cord

Every Little Bit Helps – Exile Island is Next Week!

September 17th, 2010

Just a quick note regarding our Train the Trainer event and the fundraising efforts for Exile Island next week.

We are halfway to our goal. Thank you to everyone that has donated and spread the word. I’m really excited about this event and looking forward to seeing Tyrell’s smile next week.

We’ve seen donations come in from all sorts of  sources. Individuals, companies, groups of friends and especially the Peak clients are all stepping up to support the cause.

One in particular I wanted to share…tinkerbell-piggybank1

Vera is one of our superstar boot campers. Her children, Hella-Marie, age 7, and Luka, age 9, have taken it upon themselves to fill the Tinkerbell piggybank with as much as they can before the event. It’s an amazing display of generosity of children helping less fortunate children. There’s nothing like seeing that sense of community spirit starting so young.

So to Luka and Hella-Marie, thank you so much for your contribution. You guys rock!

And to everyone else, in a situation like this, it’s true that every little bit helps. If you are in a position to give, we truly appreciate any donation to help us reach our goal.

If you have not had the chance yet and would like to donate online to receive an automatic tax receipt, go here:

http://tinyurl.com/exilecord

If you’re old school, no problem, we’ll handle a cheque or cash donation on your behalf.

In fact, why not drop it off at the Train the Trainer event happening TOMORROW at Executive Lifestyles Studio – 555 W. 8th Ave. It starts at 11 am. Now is the time for revenge. All details are in the post below.

To all those that have already donated, thanks again for your generosity.

Yours in health,

Cord

It takes a BIG reason for us to bring TRAIN THE TRAINER back!

September 10th, 2010
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It takes a reason as big as Tyrell's smile to bring back Train the Trainer!

Meet my new buddy, Tyrell.

If you have not had the chance to read about the Children’s Wish Exile Island event, please scan down to the previous post to get all the details. But in short, on Wednesday, Sept 22nd, I’ll be participating (well, I like to think of it as ‘competing’) in an event to raise funds for children with life threatening illnesses.

Details here:

http://www.asiseefit.ca/2010/08/23/help-me-make-a-childs-dream-come-true/

Donate here:

http://tinyurl.com/exilecord

For seven year old Tyrell, hospital visits are just part of his routine. Diagnosed at birth with sickle cell anemia, a genetic blood disorder, Tyrell undergoes regular blood transfusions in order to stay healthy. Despite these frequent visits, Tyrell remains a happy and smiling little boy. His most heartfelt wish is to visit Disney World with his family. He hopes to enjoy several rides, especially those involving race cars; his biggest passion!

This picture is after the “Children’s Charity Grand Prix” at Mission Raceway a couple weeks ago. Tyrell got to ride along in a race car in a mock race with other drivers, and his car won the race! As you can see, this trophy he won for the race never leaves his side!

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Many have already donated and we are well on our way to hitting our goal, but we still have some work to do.

We are less than 2 weeks away and we  have another $8000 to go to hit our target.

So (unfortunately) it’s time to bring back TRAIN THE TRAINER.

For long term Peak clients, this is the most anticipated day of the year. In fact, we had to take a 3+ year break from it as the punishment they dealt out was….well…ridiculous.

How does it work?

On Saturday, September 18, at 11:00 am, you will have the opportunity to train your trainer(s) at the cost of a donation to the Children’s Wish Foundation.

For a minimum donation of $10/minute, up to a max of 10 minutes, you get to bring the pain and to the best of our ability, we gotta do it.

Remember that burpee/push up/chin up/squat ‘til you cry combo that Tim made you do?

Time to get him back.

Remember that time Chris made you sprint your guts out and throw the kettlebells around until you wanted to pass out?

Time to get him back.

Remember Ivan? ‘nuf said.

Time to get him back.

Remember the time I gave you that extra long and gentle stretch, followed by a back rub?

You may return the favour.

The details:

Vancouver Clients:

Saturday Sept 18th, 11 am

Location: Executive Lifestyles – Cambie/8th Ave

Confirmed attendance: Cord, Tim, Ivan and a guest appearance by Judy Chambers who will have her clients join in. (For those of you wanting to train Nesh – he’s trying to make it, but if he can’t, he’ll have a special day all on his own).

Langley/Surrey clients:

For you, we will most likely be running a Friday AND a Saturday time and Chris will be in touch with all the details.

IF YOU WANT TO PARTICIPATE….

(and really, why wouldn’t you?)….

Please email LISA @ lisa@peakfitnessmanagement.ca to say how many minutes you would like (max 10 minutes per client, and min $10/minute donation).

Lisa will book a general time for you (but please allow a little flexibility as the trainers may need to regain consciousness in between sessions).

But wait, there’s more….

What’s better than punishing your trainer?

PUNISHING YOUR TRAINER WHILE GETTING A MASSAGE!

Peak client and Shiatsu specialist Ralph Limsico will be at the Vancouver location ALSO donating his time to raise funds for Exile Island. You can be massaged while watching your trainer suffer.

Not that we needed to sweeten the offer, but a massage and being able to inflict punishment on us? That’s just too good to pass up.

Note – if you would love to participate but unable to make it in person, anyone has the chance to set a routine for any trainer and we will verify with VIDEO PROOF that your wishes were brought to fruition.

Heck, we already have someone Skyping in from Ontario!

If you are willing to donate, we’re willing to make sure you get the satisfaction.

Any questions?

email me at cord@peakfitnessmanagement.ca

Book a time:

email Lisa at lisa@peakfitnessmanagement.ca

And again,  a sincere ‘thank you’ to all those that have donated, will donate and those that are spreading the word.

Yours in health,

Cord

Help Me Make A Child’s Dream Come True

August 23rd, 2010

If a child you loved was afflicted with a life-threatening illness, what would you do to make a once-in-a-lifetime dream come true for him or her?

Please help me turn a dream into reality for a candidate of the Children’s Wish Foundation.

On September 22 (ONLY ONE MONTH AWAY), I will be participating in the Children’s Wish Foundation’s Exile Island.

http://www.exileisland.ca/region/british-columbia-vancouver/home

I’m one of only 10 contestants privileged and honoured to be part of this event.

The goal of each contestant is to raise $10,000, the cost of an average wish. I would appreciate any support you can provide so we can make some dreams come true!

Exile Island is based on the popular Survivor TV show theme. I will be paired with a Wish Candidate and together we will compete in physical, mental and creative challenges. If you’re in the area that day, feel free to come down and watch my partner and I raise funds (and quite frankly, kick some butt).

The event is on Wednesday, September 22nd on the lawn of the Vancouver Art Gallery. It is hosted by Tamara Taggart, and I’m not 100% sure on this, but I believe she signed on to host when she heard I was involved. (and by ‘not 100% sure’, I mean I completely made that up…but it is possible).

Other contestants include various business owners and political figures. Not all names have been released but there are 3-4 mayors from the Lower Mainland competing. It could even be a mayor of your city. So if you have any particular issues with potholes or property taxes and you want a little retribution…bribe me with a donation and I’ll sort them out for you.

At this point you are probably thinking how did THEY get into such an exclusive event as ME? After all, I’m a very important person. I have the power to make butts smaller, while they just run entire cities. Nevertheless, they have accepted the challenge and they will be Exiled from the Island.

While I do not have children of my own, there are many in my life and I am greatly affected by the joy they bring. I can’t imagine being a parent or relative of a child with a life-threatening illness.

The Children’s Wish Foundation never turns away a Wish Candidate and they need our support to continue granting wishes.

If you are able to contribute any amount, it is so greatly appreciated. Again, our goal is $10,000 (that’s $100,000 for the whole event) and we only have ONE MONTH to do it.

To contribute:

If you would like to pay online via credit card and receive a tax deductible receipt, you can go directly to my donation page here: http://tinyurl.com/exilecord

If you would like to pay with cash or cheque, please email me directly at cord@peakfitnessmanagement.ca and I will handle everything else for you.

I’m so excited to be able to play my small role for such a great organization.

Please, please, please, do feel free to share with your friends or post this on your own facebook, twitter etc.

Let’s grant as many wishes as possible!

Thank you in advance for any support you may be able to give.

Cord