New Space Opening Soon!

Exciting news…

The long-awaited brand new space on the main floor of Studio 4 is open for business as soon as next week! This personal-training exclusive floor will include some of the following rad equipment:

  1. Rogue Fitness
    We’re happy to announce that almost all of the equipment, from weights to racks to benches, is sourced from Rogue Fitness. It’s made in the U.S.A. so you know it’s good. ‘Murica!
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  2. “The Rig”
    It’s exactly how it sounds – if gym equipment were to save you in the zombie apocalypse, you’d want to have a Rig on your side. Stretching 20 feet long, it includes pull up bars, monkey bars, bench press spots, and squat racks. Lift on!
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  3. Sled track
    Take full advantage of the new sled track, and you’ll look like this girl in no time! (Results may vary.)
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  4. Pegboard wall
    This is no easy feat, but learning to climb a pegboard wall can increase your coordination, agility, and grip strength. We’re super excited to try it out!
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We can’t wait to see you one floor down from our original spot. If you’re not working with a personal trainer yet, visit our website to book your free assessment today!

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Korean Hot Pot

Here’s an easy dish you can make in a pinch!

Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 medium yellow onion, diced
  • 1 medium daikon, diced
  • 1/2 lb. lean ground beef or turkey
  • 2 teaspoons Korean pepper paste (this one is my favourite – you can get it at Fairway Market)
  • 1 medium zucchini, diced
  • 1 cup kimchi, coarsely chopped
  • 2 cups low-sodium beef or chicken broth
  • 1 teaspoon soy sauce
  • 1 (14- to 16-ounce) package silken or soft tofu, drained
  • 3 large eggs (optional)
  • Rice, for serving

Directions

  1. Heat the oil in a large stockpot over medium heat until shimmering. Add the onion and daikon and season with salt. Cook, stirring occasionally, until softened, about 5 minutes.
  2. Add the ground beef or turkey and brown.
  3. Add the Korean pepper paste, stir to combine, and cook until fragrant, about 1 minute. Add the zucchini and stir to combine. Add the kimchi and cook, stirring occasionally, until simmering, about 2 minutes. Add the broth and soy sauce and bring to a boil. Taste and season with salt as needed.
  4. Using a large serving spoon, add the tofu by very large spoonfuls, taking care not to break up the tofu into little bits. Gently press down on the tofu with the back of the spoon so that the broth is mostly covering it. Simmer until the tofu is heated through and the flavors have melded, about 3 minutes.
  5. Crack the eggs, if using, into the pot. Let simmer another 4-5 minutes until eggs are poached.
  6. Divide the eggs and soup into bowls and serve over rice.
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A poached egg on top really ties together all of the flavours!

How-to: Stay Fit During Festival Season

Summer is right around the corner, which means it’s time to pull out that Rubbermaid tote full of sequins, signs and sunglasses.

We are trainers in a city that considers “Festival Season” a sacred culture…which means we field a ton of questions on how you can maintain your hard-earned physique while living in a tent for days on end. As you gear up to hit the road in 2016, don’t leave your fitness regimen in the dust.

Side note: Local weekend events (like Tall Tree) won’t set you back much, so this article is touching on 7+ day commitments like Shambhala, Burning Man, or even Pemberton.

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Event Prep: 1-2 Months Out

Blistering sun. Lack of electricity. No showers. Sounds like fun, right? Here’s the thing: Festivals are extremely taxing on your body. If you don’t do it right, chances are you’ll be miserable when the music stops. Staying in tip-top shape is key to getting through it in one piece.

  • No matter what you do, stick to at least a 4-day/week workout regimen before you leave. Just because the weather is hot doesn’t mean you can slow down. Keeping your muscles at their strongest point increases your bounce-back time when you’re staying awake until 5 a.m.
  • Combine strength and cardio training with compound moves such as burpees, plank ups, or stairs (these ones at Dallas Road Beach are killer…try for 10 rounds and work your way up!). Increased cardiovascular health will help you stay strong during an 8-hour dance marathon.

Travel Prep: 1 Week Out

If you’re a first-time festival goer, you’re going to want to take into account the time spent driving, sitting in a line-up in the hot sun, and setting up shop before even enjoying the music. On top of that, you have to get home as well. A specific lineup may only go Friday-Sunday, but chances are you’re leaving the Monday or Tuesday beforehand. See below for snacking ideas while you’re on the road to prevent spontaneous McDonald’s trips!

Meal Prep: 2-5 Days Out

Most festivals require tent and shade-structure living, so chances are you won’t have access to a fridge. Before you cruise into that farm field/beach/desert, divide up some quick eats to fuel your dance moves. As much as the heat (and lack of sleep) kills your appetite, force yourself to eat at least 1 meal and 3 healthy snacks per day.

  • Protein bars: You can find your chocolate fix right here on the Limitless blog. These are hands down the most popular protein bars we’ve posted. Chocolatey goodness with a good amount of protein and carbs, so you’ll stay on track with your macros.
  • The Good Food Box: Head on over to their website (or visit their Fernwood location) and support local! These guys supply fresh produce boxes to cater any need. Grab a box of fresh fruits that you can eat on the go.
  • Ingredients Cafe: If you’re not interested in portioning out your own snacks, Ingredients has an awesome market selection of organic and/or vegan and/or delicious snacks to stock up on! Choose something with a plant-based protein or a high-carb breakfast bar to stay full.
  • Snacks: Pack easy snacks that you can have on the go and don’t need to refrigerate. A few examples are:

Bananas
Apples
Couscous
Oatmeal
Instant coffee (black is best!)
Green tea (keeps you hydrated)
Natural dried fruit bars
Raw Almonds/Cashews (great to store in your pocket on the dance floor)
Honey Stinger energy chews
Protein powder

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Fudge Brownie Protein Bars…you know you want ’em!

 

Hydration Prep

You made it! Now it’s time to focus on how to keep your body happy for the next 3-6 days.

News flash: Summer is hot. Festivals take place in the summer. Your body needs between 3-4 litres of water a day…and that’s when you’re not staying up all night/walking in the obnoxious heat/dancing your face off for hours on end.

  • Pack a Camelbak (you can find them right in town at Capital Iron) and fill it religiously.
  • Another great way to stay hydrated is to top up your hydration pack with a can of coconut water. Coconut water is packed with potassium and electrolytes…and will give your water amazing flavour! Hop to Lifestyle Markets and grab yourself a few litres of Thirsty Buddha coconut water – it’s one of the only coconut waters in Canada that is all natural and not from concentrate.
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Our Limitless trainers do it right…enjoying a FRESH coconut during a hot day at Shambhala MF!

Nap Prep

We all know that once you hit the grounds, sleep becomes a secondary requirement (behind dancing and glitter).

  • Try to find a treed area during the day and set up a hammock to catch some zzz’s. Sleeping not only mends your muscles, but mends your mind as well. Sleeping decreases ATP, which in turn will increase your mental alertness and clarity.
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Give yourself some time to unwind & relax. Your body will thank you!

Dance Prep

Let’s be real…chances are you’re not going to be keeping up with your workout routine. There’s too much to see, too much to do, and too much energy needed to recover from simply surviving another night. One of the best ways to stay fit at a festival (obviously) is to put on your dancin’ shoes!

  • Dancing is a great cardiovascular workout as well as a core & booty blaster. Whether you’re head banging at the Village or grooving to some mellow tunes on the top of a mountain, there’s always a way to get your sweat on.
  • We can’t say this enough: be sure to wear good shoes!!! If you get injured, you’re going to ruin the rest of your time and be sidelined when you get home from getting back into your regimen.
  • Stretch during/after your dance session to prevent muscle soreness. There’s nothing worse than being in the heat, not showering for 4 days…and feeling stiff to boot. Remember to always stretch warm muscles, and if you’re in doubt about what to do, just follow this stretching guideline.

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Post-Festival: 1-5 Days After

The biggest killer to your workout routine post-festival is the sleep catch-up needed. If you want to be running on all cylinders as soon as possible, make sure you take a couple of days off of work and training when you get back. Use this time to sleep, hydrate, and sleep some more! You can resume your workouts as quickly as the day after you get back if you’ve followed all of the steps above.

Gear up…we are in full Festival mode and it’s time to boogy! Have fun out there, be safe, and most importantly, stick with your Limitless trainer to get you through your busy summer!

Lentil Burgers

Fire up the BBQ – it’s officially summer!

Ingredients

  • 3/4 cup red lentils, rinsed
  • 1 3/4 cups low-sodium vegetable broth or water
  • 2 teaspoons extra-virgin olive oil
  • 1 large red onion, finely chopped
  • Juice of 1/2 lemon
  • Kosher salt
  • 8 ounces fresh baby spinach
  • 2 large cloves garlic, minced
  • Freshly ground black pepper
  • 1/2 teaspoon ground cumin
  • 1 cup oats, blended into flour
  • 1/2 cup walnuts, toasted and finely chopped

Directions

  •  Bring the lentils and broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened
  • Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and 1/4 teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, black pepper to taste and cumin and stir until the spinach is wilted, about 3 minutes.
  • Add the spinach mixture, breadcrumbs, walnuts and a pinch of salt to the lentils and mix thoroughly. Cover and refrigerate for 1 hour. (optional but recommended!)
  • Preheat the grill to medium-high. Form the mixture into six 4-inch patties and spray with cooking spray on each side. Grill until nice grill marks form, about 3 minutes per side.
  • Place the patties in the buns, top as desired, and serve.

Macros: P 21g – C 15g – F 2g

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Fresh lettuce from the Limitless garden!

 

Mexican Tempeh Casserole

Double this recipe, and you have a great (and oh-so-easy) make-ahead meal!

  • 3/4 cup salsa
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 tbsp hot sauce (such as Frank’s, not Tabasco)
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1 cup spinach, chopped
  • 1/2 bell pepper, chopped
  • 1/2 cup frozen corn
  • 1/4 cup chopped green onions
  • 1 8oz package of tempeh, chopped into small cubes (I used smoked tempeh for extra flavour)
  • Avocado, for topping

Directions

  1. Preheat oven to 400F.
  2. Combine salsa, greek yogurt, hot sauce, garlic powder, cumin and salt in a large bowl. Mix well.
  3. Fold in spinach, bell pepper, corn, onions, and tempeh.
  4. Transfer mixture to a casserole dish and bake for 25 mins.
  5. Top with avocado slices and serve over rice.
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Running Barefoot…Should You Try it?

Hot weather is finally upon us! The question is…have you ever thought about ditching your shoes along with your parka?

Last weekend, we packed up our new Delica and headed to Port Renfrew to soak up some rays. The weather was perfect, so naturally I had to get a workout in. What better time to exercise while enjoying a view of our pristine coastline?

Here’s the difference between my other workouts: I did my workouts on the beach, in the sand, and barefoot. Man, did I feel it the next day. Here’s a few pointers on why I did and if losing your kicks is right for you…

  • If you wear shoes, you tend to strike the ground with your heels first. Running in that pattern can lead to potential injuries such as stress fractures or achilles tendinitis…or my personal favourite – shin splints.
  • However, if you’re running barefoot, your natural stride leads you to land on the balls of your feet first. This way of running has much less impact.
  • Think of it this way: Being barefoot is obviously what is natural to us. Wearing running shoes will make your feet do something they’re not designed to do…which means they don’t have to work as hard. If they’re not working as hard, they get weak.
  • If you’re free of the constriction of shoes, your body listens to what you need. This means a shorter stride, automatic hip/ankle/knee flexion, and a softer landing.

Beware: Your calves will be angry at you the next day! Again, they’re not used to working that hard, so take it easy when you’re starting out. Start with a 5-6 minute walk followed by a 1 minute jog.

**If you have existing foot or ankle problems (or any history of lower body injury), please consult your doctor before trying a barefoot run!**

Once you’re accustomed to barefoot running, try this sand circuit on your next beach excursion. Your body will thank (read: hate) you!

  • 10 Burpees
  • 20 Shoulder Taps
  • 10 Decline Pushups (Feet on driftwood)
  • 10 Squat Jumps
  • 20 Crunches
  • Shuttle Sprint 30-40 feet to a marker (Driftwood? Sippy cup of wine?)
  • Recovery jog back

Repeat 3-4 times

  • Jog the length of the beach 2-3 times, depending on the stretch

Don’t forget to stretch at the end of your workout!

 

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My view during my barefoot circuit…and my workout partner standing watch!

Zesty Quinoa Salad

Limitless trainer Melissa has this pinned to the front of her recipe book – easy, fresh, and perfect for hot weather!

Ingredients

Directions

  1. Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.
  2. Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.
  3. Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator.

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Source

Kung Pao Tofu

Happy Earth Day! Did you know that animal agriculture accounts for 91% of Amazon rainforest destruction? That’s a staggering amount. Do your part by finding suitable substitutions, like this delicious dish from our friends at Connoisseur Veg!

Ingredients
For the Baked Tofu:
  • 2 tbsp. vegetable broth or water
  • 2 tbsp. low sodium soy sauce
  • 1 tbsp. honey or maple syrup
  • 1 tsp. toasted sesame oil
  • 2 tsp. freshly grated ginger
  • 1 lb. extra firm tofu, drained, pressed for 20 minutes, & cut into 1/2 inch cubes
For the Sauce:
  • 3 tbsp. low sodium soy sauce
  • 2 tbsp. rice vinegar
  • 1 tbsp. maple syrup
  • 2 tbsp. hoisin sauce
  • 1 tbsp. vegetable broth
  • Asian chili paste or hot sauce to taste (optional)
  • 1 tsp. cornstarch
For the Stir-Fry
  • 2 tsp. coconut oil
  • 3 garlic cloves, minced
  • 2 tsp. freshly grated ginger
  • 3 scallions, chopped, white and green parts separated
  • 5-10 dried chili peppers, halved
  • 2 bell peppers, any color, diced
  • 2 cups baby corn, cut into 1 inch pieces
  • ½ cup roasted peanuts
For Serving
  • Cooked Rice

Directions
Make the Baked Tofu:

  1. Stir wine, soy sauce or tamari, maple syrup, sesame oil and ginger together in a shallow dish. Add tofu and toss to coat. Allow to marinate for 30 minutes, tossing occasionally to ensure even coating.
  2. Preheat oven to 400°, line a baking sheet with parchment. Arrange tofu cubes in an even layer on baking sheet. Bake 20-25 minutes, flipping halfway through, until lightly browned.
Make the Sauce:
  1. Stir all ingredients together in a small bowl.
Make the Stir-Fry:
  1. Coat the bottom of a large wok or skillet with oil and place over high heat. Add garlic, ginger, white parts of scallions and dried chili peppers. Stir fry until chili peppers darken a bit, about 2 minutes.
  2. Add bell peppers and baby corn. Stir-fry until tender-crisp, about 3 minutes. Add sauce and tofu. Stir-fry just until all ingredients are hot and coated with sauce, about 1 minute. Add peanuts and green parts of scallions. Flip a few times to incorporate. Remove from heat.
Serve:
  1. Divide onto plates and serve over rice.

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Gym Goals

Why do you want to hire a trainer? Ask yourself these questions first!

  1. What is your main objective?
    Hint: Don’t tell your trainer you want to ‘tone’. There is no such thing as ‘toning’. Would you like to burn fat and subsequently lean out? Would you like to lose weight? Would you like to gain muscle mass? Before you hire a trainer, make a short list of what you want to get out of training with them. In the long run, it’ll save you (and them!) time and possible roadblocks.
  2. WHY is that your main objective?
    Leading a fit and healthy lifestyle contributes to overall quality of life – everyone knows that! Maybe your goal of losing weight is so you can chase after your kids without running short of breath – or maybe you’d like to increase your endurance because you’re paranoid about the zombie apocalypse. Whatever your objective is, make sure it has a ‘why’…that helps you stick to your goals and see your workouts for the ‘big picture’ rather than ‘3 sets of 10’.
  3. How many days per week are you willing to put into achieving your goal?
    If you want to be an Olympic champion powerlifter but only have time to train 2 days a week, your goals may not match up. That being said, it doesn’t mean you have to start off with a rigorous 7-day regime. Try for 3-4 days per week as a beginner gym-goer, and work your way up.
  4. What is your timeline…and most importantly, what is your plan post-timeline?
    Setting up a timeline to hit your goal is a no-brainer, but make sure you have a plan for what you want to do once you’ve achieved that milestone. Perhaps once you’ve lost the weight you wanted to, you want to work on sculpting your body perfectly. Whatever you do, don’t forget that all goals require maintenance…otherwise all of your hard work will be flushed down the drain!

If you’re willing to set proper goals, then you’re willing to set up your success. Make sure you have the right trainer to back you up and show you that you’re LIMITLESS!

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Double Chocolate Buckwheat Granola Bars

Whip up a batch of these and eat for a morning snack, pre-workout fuel, or on your next outdoor adventure!

Ingredients

  • 2 bananas
  • ¼ cup peanut or almond butter
  • 1 tbsp. cocoa powder
  • 1 tsp. all-natural vanilla extract
  • 3 tbsp. date syrup or maple syrup
  • 1 + ⅓ cup buckwheat groats
  • ⅓ to ½ cup (60-90g) dark chocolate chunks (sweetened with healthy sweeteners if you can find it or you can use unsweetened and increase the date syrup by 1 tablespoon)

Directions

  1. Preheat the oven to 350F.
  2. Mash the bananas with peanut butter, cocoa powder, vanilla extract and date syrup in a medium bowl until combined.
  3. Fold in the buckwheat groats and chocolate.
  4. Pour into a brownie pan or a large quick bread pan (for thick bars).
  5. Bake for 10-20 minutes (20 in the bread pan), until the granola bars firm up.
  6. Let cool completely before cutting into bars.
  7. Makes 8-12 bars, depending on the pan you use and how you cut them.

Macros (per 1/10 recipe): P 5g – C 30g – F 6g

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