Ready, Set, WIN!

It’s hard to believe but in just over six weeks it will be Christmas, followed by the end of 2012.  Most people already have their holiday plans in place and some are already thinking ahead to the New Year.

But 2012 isn’t over yet.  There is still time to make some changes (and why not get a head start?) and move yourself in the direction you want to be heading.

When it comes to fitness there is no substitute for doing the work – sweat and all.  Don’t be fooled by infomercials that promise you an amazing body after 3 weeks in only 6 minutes a day.  Sorry folks – but there is no magic wand.  Our bodies are designed to move and work:  to be strong, flexible, balanced and to have stamina.

If you’re tired of doing the same old, or want to get out of a yawn-inducing plateau, or just want to add something more INTERESTING to your gym routine, pick the brain of one of our trainers.  Chances are you’ll learn something new.

Treat yourself to a complimentary consultation or demo session with the trainer of your choice and become re-inspired, not to mention better friends with yourself.   You will WIN by revitalizing your exercise program!

Do it right, do it with a trainer!

As we head into the fall – and a lovely fall it has been so far – and start to spend more time indoors (yes, including the gym), this is an excellent opportunity to revisit and refresh your workout program.  You may have new short and medium term goals at this time of year – for example:  buffing up for party season, prioritizing physical activity to counter stress, embarking on a solid nutrition program to manage weight, or even pre-conditioning for winter sports.

This month we have several incentives for members, including a Whistler weekend giveaway and free workout attire.  It’s easy to qualify for both:  simply bring in a friend as a guest to earn entry slips in our draw, or team up with one of our personal trainers to take advantage of our 4+1 session package promotion.

The value of a trainer is unfortunately often underestimated.  Even motivated and very fit exercisers will benefit from  adding variety and new movements to their routine.  Neuromuscular recruitment has a learning curve:  when we perform an exercise for the first time it breaks new ground and literally creates new pathways on a physiological level.  Repetition brings familiarity and improvement, and over time we acquire movement efficiency and progress in the form of change levels off.  Once we get good at something we hit a plateau, and we therefore need to expose our bodies to new and more challenging stimuli to start the learning and mastery process again.

Trainers do more than just write programs for their clients.  They analyze movement patterns and make corrections and suggestions, they take a big picture perspective to make sure that a client’s nutritional regimen is supporting their training and goals, and they keep their clients accountable for their progress.  And then there’s the whole fun aspect.  When a workout does more than just run through a roster of exercises but also adds intellectual and creative stimulation, that hour in the gym becomes a truly enjoyable experience.  After all, it is our mission to make fitness the best part of your day.

Stop by the training office and book your complimentary consultation with one of our 20+ trainers this week!

Posted by Laurie Smith, SNSC Downtown Personal Trainer

Get outside!

Those who live in Vancouver year round and are privy to the changing seasons know that there is nothing like the city on a warm sunny day!  Take the view of a sparkling skyline, a spectacular mountain and forest backdrop, add water (view of the ocean) and sunshine – and you have the formula for visual and experiential magnificence.

Last Sunday was the BMo marathon and half marathon (a couple of my clients participated), and it was a perfect day for running.  This weekend is slightly warmer and even nicer, and the amount of people out and about on the Seawall is incredible!  And they all share something in common:  the desire to be outside and moving – doing something physical – when it’s bright and warm.  This natural instinct to be more active when the days are longer and sunnier is built into our circadian rhythms.  So follow your instincts!

It doesn’t matter WHAT you do, just do SOMETHING.  Standing burns twice as many calories as sitting, and walking at a moderate pace burns roughly three times as many as sitting, so even if you don’t feel like engaging in vigorous exercise you can still benefit your body and burn an extra few hundred calories by going for a pleasant walk.  Moving your body, breathing fresh air deeply into your lungs and surrounding yourself with beautiful scenery will improve your mental state (and perhaps your spiritual one) as well.  If you have a favourite fair weather outdoor activity – now is the time to do it!  Or, if you are looking for some ideas on how to incorporate more activity into your leisure time, speak to one of our personal trainers;  some of us even take clients outdoors for part of their session to seize the day!

So put on your shoes, take a deep cleansing breath, and go play!


– written by Laurie Smith, Personal Trainer



Day in, day out you read or hear about the latest exercise, training fad, outrageous diet or the “coolest” piece of equipment. All of these things play their role in educating people and helping them to get the most from their bodies. But a huge factor which is highly underestimated and undervalued is consistency.

You mightn’t have the greatest amount of knowledge or the brightest Lululemon clothing, but if you’re the type of person that’s committed and dedicated, then you’re the one getting the results.

In my opinion, results can be simply based on three factors:

  • Consistency
  • Intensity
  • Diet

You have control over all three. If you consistently go to the gym e.g 2-3 times a week every week instead of 5 times one week and 0 times the following, you will allow your body adapt progressively hence improved body composition (increased muscle mass, decreased body fat %).

Intensity plays a huge role as well. If you go through the motions in the gym, aimlesly doing reps at a random weight, your consistency won’t pay off.

No doubt some of you will be like, “Ian I don’t know WHAT I’M DOING!!”. To that I answer, ask a qualified trainer. With every membership at our clubs you get a free Orientation. Use these Orientations to increase your knowledge and set you straight regarding exercies myths which you may have heard.

Last but not least, diet. At this stage most people have a basic understanding on what’s good and what we should avoid. If you’re consistent, train with intensity and fuel your body properly, then the possibilites are limitless.

Summer is around the corner, talk to us, educate yourself and get back into a routine. You won’t regret it 🙂

Happy Training,

Ian McWalter


Lose weight by drinking water?!



Yes it is true.  This is an easy way to lose weight, improve cognitive skills, and increase energy.  Spring is already here and with the longest day of the year only 10 weeks away lets work on losing those few extra pounds for summer.  Stay hydrated by drinking at least 3 liters per day.


Drinking water is an inexpensive, time efficient way to lose those pounds.  Our body burns calories by processing the water.  Remember to drink warm water or hot water to keep your core temperature up since we use more energy to cool the body than we do to warm it up.  More energy=more calories burned.


Enjoy your Easter Sunday by maintaining at least 30 minutes of exercise today! 


Jesse Neufeld

Functional Fitness with Jesse

Anti-Gravity Yoga at SNSC

Anti-Gravity Yoga is back exclusively at the Steve Nash Sports Club Downtown. Try an introductory class to Anti-Gravity Yoga. This class is a unique fusion technique incorporating components of dance, Pilates and calisthenics relieving compressed joints and aligning the body from head to toe.

Spring 2012 Schedule:

Tuesday 4pm
Wednesday 11am
Thursday 1:15pm and 5:30pm
Friday 11am
Saturday 1pm
Sunday 1pm

Class Fee:

10 classes – $120 members $150 non- members

To book your free intro class, please contact Princess Labrador at