Gravity Laboratory
3066 St Johns St V3H 2C5 Port Moody, BC, Canada

We’re Hiring! Marketing and Social Media Coordinator - summer position 20-30 hrs per week. Flexible hours and remote working possible. See role profile/how to apply via link in bio or DM for details. Hiring immediately! #summerjobs #canadasummerjobs #youthsummerjobs #hiring #portmoodyjobs #socialmediamarketing #socialmedia #shoplocalpomo #calisthenics #rowing #kettlebells #olympicweightlifting #powerlifting #strengthandconditioning

Demystifying Beautiful Strength Calisthenics is a form of physical training focused on teaching you to master your own bodyweight using minimal equipment. Calisthenics provides a total package. Body and mind working together - developing strength, power, mobility, flexibility, balance and stamina in a natural, joint-friendly manner. The reason I choose calisthenics as my primary training modality: Develop mobility, good physique, avoid various aches and pains as I age, lea...rn fun skills like handstands and human flag, great and supportive community! Keys: 1 Effective training (methods and programming) 2. Consistency 3. Rest and regeneration Manufacture Success: Frequency of training vs rest and regeneration between training Implementation of the right training methods and technique e.g. supersets, pause sets, isometrics, drop sets, split routines, compound, accessory, isolation sets etc. Optimal load/resistance/progression Training volume: # Exercises, sets and reps per exercise Rest between sets/workouts Keep in mind training breaks downs the muscles, growth/regeneration occurs during rest and with sensible nutrition. Let us help motivate you to train on a regular basis (calisthenics is fun, includes play and skills training which can be ‘cool’). Ask about a complimentary intro to calisthenics session with us and start your journey to beautiful strength. Side note - Nutritional tips: 1. Drink enough water 2. Get enough calories (surplus to build mass, deficit for body composition focus) 3. Macronutrients: Carbs, fat and protein - Hint; there is no 30-day diet - it’s a daily living choice and can include things like chocolate and ice cream!! Moderation is key. 4. Micronutrients (growth and development): Vitamins and minerals. Normally via whole food but some supplementation may be helpful (but not too much). Blog article coming on basics of macro and micro nutrition its not that hard/doesn’t need specialty shops etc! #calisthenics #calisthenicsvancouver #beautifulstrength #strengthtraining #bodyweighttraining #mobilitytraining #flexibilitytraining #portmoodyfitness #redefineyourpossible #freetotry

4 week introduction to Kettlebell program begins 4 May 6pm. Last chance to book. The purpose of this program is to provide an introduction to kettlebell (KB) exercises as a new implement to incorporate into regular exercise programming. Over the course of 4 weeks, attendees will learn techniques in six fundamental movement patterns as well as mobility and core exercises: Squat... Hinge Lunge Push Pull Rotation At the end of the course, participants should be able to demonstrate a proficient level of skill with the KB and will be able to complete a ‘KB Complex’ workout, which links exercises to create a flow. See link in bio or DM for information/booking. Just 4 spaces left... #kettlebellworkout #kettlebell #trysomethingnew #beginnerstrengthtraining #strengthtraining #powertraining #mobilitytraining #cardio #fitness #portmoodyfitness #anmore #belcarra #coquitlam #portmoody

Ready to return to training? Been on the COVID couch far too long? We are the Tri-Cities’ premiere training facility offering a myriad of modalities suitable for all. Personal training, nutrition coaching, Fascial Stretch Therapy, Kinesiology, Active rehab, Bodyweight Training, Rowing, Kettlebells, Mobility/Flexibility and the list goes on... For a very limited time, come and experience the difference for yourself. ... DM to ask about how you secure complimentary Personal Training and up to 4 free months of membership. Offer ends midnight 7 April. @boldphotosbyshelly #freetotry #trysomethingnew #premiumpersonaltraining #portmoodyfitness #rowing #calisthenics #stickmobility #yoga #flexibilitytraining #powerlifting #weightlifting #strengthandconditioning #youthstrengthtraining #crosstraining #hockey #lacrosse #soccer #sprinttraining #redefineyourpossible

Upcoming courses - space strictly limited. This week: Introdyction to Olympic Weightlifting - 6 week program - sign up before tomorrow! Next week: Introduction to powerlifting - 6 week course.... Stick Mobility and Studio Rowing beginner courses commencing end April. 1st week of May - Sprint Training (summer - 18 weeks) and Intro to Kettlebell training - 4 week course. Our performance youth program is full. All these courses fill quickly as we keep group sizes small to facilitate a lot of coach time for all. Many programs (rowing, kettlebells, sprint training) are outdoors. Where indoor, we have lots of space and ventilation and facility is dedicated to these programs. See link in bio or DM for details. #olympicweightlifting #powerlifting #stickmobility #calisthenics #kettlebell #rowing #athletictraining #trackandfield #mobilitytraining #flexibilitytraining #portmoodyfitness #personaltraining #coquitlam #burnaby #anmore #belcarra #sprinting #trysomethingnew #redefineyourpossible

Youth Performance Training (age 12-16) Our next program begins 12 April for 11 weeks. This program comprises calisthenics, weightlifting, SAQ, Sprint Training and more to improve mobility, strength and power and translates to any sport or activity (I.e. strength cross training). Spaces are very limited so please DM to arrange a try out before registering. If you have someone that is talented in hockey, soccer, lacrosse, track and field etc. And need to get them that extra... 20% strength/power, then this program is what you need. Note the program is 3 x per week and you must attend at least 2x. There is also an optional 4th session per week where we do sprint training (track based). #youthstrengthandconditioning #youthstrengthtraining #calisthenics #portmoodyfitness #performancetraining #weightlifting #strengthtraining #crosstraining #athletictraining #sprinttraining #anmore #coquitlam #belcarra #portmoody #burnaby #redefineyourpossible #summercamp

Thrilled to announce our Introduction to Olympic weightlifting course! Designed to teach the fundamental skills/technique of the main lifts, Olympic weightlifting is one of the best ways to increase muscle power and strength. You can use this course to get started with this fun and effective type of training. Over the course of 6 weeks, you will begin to learn the technique and movement patterns required to foster proficiency in the lifts. This will include various drills a...nd accessory exercises that will positively impact your strength/technique. The key focus of this course is teaching correct technique/form and timing of the lifts rather than emphasizing loads on the bar. We will leverage wooden dowels/PVC pipe for much of the technique work, with dumbbells, barbells and weights leveraged for the accessory work. This course is aimed at beginners, who have had little to no exposure to Olympic lifting in the past. Coach Atena is a seasoned lifter that cares deeply about form so you are in save hands. Space is strictly limited and you will need to register before this Saturday at noon to secure a spot. Check link in bio for details. DM if you have questions! @boldphotosbyshelly #olympicweightlifting #powerlifting #trysomethingnew #strengthtraining #technique #portmoodyfitness #premiumpersonaltraining #coquitlam #anmore #burnaby

What’s your story? Meet Urba Why Gravity?... My friend highlighted the benefits of rowing, especially for a better posture, so I searched and stumbled upon Gravity. What I appreciate about Gravity is the various classes they offer. Hence, after a few classes, I knew that this gym was where I wanted to commit to and grow, so I bought a membership package on the spot and have loved it since! Achievement to date? Unassisted pull ups has been a massive milestone for me, PR’d my deadlift, along with having better posture! Overall, building strength has helped develop my muscle and cardio endurance, making me feel stronger! Which also keeps me motivated to push further to commit to me and my growth. Favorite Class? Rowing and Spartan Circuit. Rowing has helped me build better endurance and pushes me to try my best. The circuit is a great overall class, especially if you're short on time during the week. I also enjoy the kettlebell classes - you learn to hinge, which is excellent accessory work for rowing. In addition, the weight training classes are beautifully designed with coaches to help you work on your own goals - the reason why I enjoy Gravity; every class has a purpose. Favorite Coach? Have to name a few: Mark nurtures you to excel. Jenissa is a form beast, Darren pushes you and has all the scientific details about everything, like how you’ll burn cals for 24 hours post rowing and he has a bit of banter which helps keep a relaxed atmosphere - unless it's competition day! You might be nervous to try something new. If you desire to grow, then forget the nerves and stick with it, especially if you're new to the whole gym process. You want to learn from the best and have proper technique. As Darren says, it takes time, but by keeping consistent your confidence will grow - especially in a positive, uplifting environment where people cheer you on! #portmoodyfitness #calisthenics #movement #weightlifting #trysomethingnew #kettlebells #rowing #flexibilitytraining #anmore #belcarra #personaltraining #gymnastics #portmoodyliving #healthylifestyle

What’s your Story? Meet Sammie Why Gravity?... A friend of mine told me about this gym she started going to that's really fun. I never found gyms fun so I had to see what she was talking about. It was calisthenics she was doing and she loved it I so went to try a class with her and, she was right, it was so much fun. I've tried other facilities for various forms of exercise but I've found Gravity to be the most comfortable. It's not intimidating and all the members are very encouraging and friendly. Biggest achievement? I was never the kid you'd find on the playground on the monkey bars, or the kid doing cartwheels or handstands in a field. I always avoided those things. But doing calisthenics classes has allowed me to learn how to begin doing a handstand, muscle up, and skin the cat on the rings, to name a few. Feeling myself become stronger and improving on my skill is quite satisfying and an achievement for me. Favourite class? I love calisthenics. For me, it's a work out that builds on strength and mobility. It pushes me to try new moves. It is so satisfying seeing the improvements week by week, doing things I couldn't do before. The best part is it's exercise but it doesn't feel like it because I'm having fun. Favourite coach? I love all the coaches who's classes I've taken at Gravity. They all offer a different insight on how to help you improve. Darren has a high standard for what he expects from his coaches at his facility, and the results show. What would you say to those who might feel nervous about coming to Gravity? I would say, everything is scary the first time. Just give it a try and I know you'll love it. The coaches are attentive and they teach you on how to use all the equipment. All the members are friendly and approachable. I'm so grateful for my friend for introducing me to Gravity. #portmoodyfitness #calisthenics #movement #weightlifting #trysomethingnew #kettlebells #rowing #flexibilitytraining #anmore #belcarra #personaltraining #gymnastics #portmoodyliving #healthylifestyle

Morning motivation. We do not stop playing because we grow old; we grow old because we stop playing! Lever fun with @tom_sos ... #play #trainingfun #gymnasticbodies #streetworkout #motivation #training #fit #calisthenicscommunity #gym #redefineyourpossible #portmoodyfitness Photos by @boldphotosbyshelly

Be first! Join us for a 4 session Introduction to Stick Mobility. We’re the only Stick Mobility facility in BC so be first to experience this amazing and fun discipline. What: Stick Mobility combines joint mobilization, strength training, and active stretching to reduce the risk of injury, speed recovery from strength and / or conditioning training and increase athletic performance. Anyone can engage in this activity (all skill, fitness and experience levels) and yield the... plethora of benefits. Why: Participants will improve: Functional range of motion Joint stability Balance Posture Full-body strength Coordination Flexibility And more. When: Main sessions will be Tuesday and Thursday evenings commencing next week, Tuesday 19th Jan ending Thursday 28 Jan. There is an option to attend Saturday morning if one of the weekday sessions doesn’t work. You can attend in person or do this from home. You will need to purchase either a beginner stick ($20) or the professional Stick ($225) if engaging from home. Click link in bio for more information and to register. Space is strictly limited. #calisthenics #kettlebell #kettlebelltraining #rowing #strengthtraining #portmoodyfitness #PremiumPersonalTraining #personaltraining #wellness #fitness #health #trysomethingnew #redefineyourpossible #anmore #belcarra #portcoquitlam #coquitlam #tricities #PortMoody #brewersrow #604now #dailyhive #shoplocalportmoody #calisthenicsvancouver #mobilityvancouver #movementvancouer #stickmobility

Our youth performance program is fully subscribed. We will look at putting another program on different days - stay tuned. #calisthenics #kettlebell #kettlebelltraining #rowing #strengthtraining #portmoodyfitness #PremiumPersonalTraining #personaltraining #wellness #fitness #health #trysomethingnew #redefineyourpossible #anmore #belcarra #portcoquitlam #coquitlam #tricities #PortMoody #brewersrow #youthstrengthtraining #shoplocalportmoody #calisthenicsvancouver #mobilityvancouver #movementvancouer #stickmobility

Next Level Mindset. There is no end. Winners never stop.... If you reach your goal, set a bigger goal. It’s the journey. The continued pursuit of growth, the constant seeking of improvement, the challenge. That’s what makes life great! Seek more. Not more things, more growth. Constantly push yourself to be better. You didn’t come this far to only come this far. You came this far so you could push yourself to go further. So you’d be good enough to move better, reach further, do things you thought weren’t possible. Redefine your possible! Be proud of your achievements, but that doesn’t mean you have to settle for them. Proud, but never satisfied, Proud, and always ready, Proud but pushing, pushing for more, pushing for great. A true winner doesn’t only seek the title, a true winner seeks growth. It’s the journey, the challenge. If the journey wasn’t challenging, the destination wouldn’t be the reward. It’s the journey, the challenges, the process that makes the greatness! What’s your next level? We care. We want to get to know you. Join our promise to allow you to recapture the very essence of being human and engage in our calisthenics program. Calisthenics is a form of physical training focused on teaching you to master your own bodyweight using minimal equipment. it’s also fun! DM to book your no sweat intro now. #calisthenics #bodyweighttraining #kettlebell #kettlebelltraining #rowing #strengthtraining #portmoodyfitness #PremiumPersonalTraining #personaltraining #wellness #fitness #health #trysomethingnew #redefineyourpossible #anmore #belcarra #portcoquitlam #coquitlam #tricities #PortMoody #brewersrow #shoplocalportmoody #calisthenicsvancouver #mobilityvancouver #movementvancouer #stickmobility

From vision to reality! Today was a good day - and by 9.10am is out, Just finished an amazing @stickmobility class and turned to see our brilliant coaches Mark and Kate deeply engaged with their Personal Training clients.... Wander around the corner to see Coach Keegz warming up a full handstand practice session. It’s taken almost 2 years to see the vision we had when we launched Gravity manifest in reality today. I appreciate that we are a quite different offering in Port Moody and yes, it takes people time to work out why this is a better way to move and train, but it’s amazing to have a critical mass of clients and members that have worked it out/share our enthusiasm to train better and move well. Thanks to all those that continue to support us through our pandemic pivot. Stronger and better for it! #tippingpoint #calisthenics #kettlebell #kettlebelltraining #rowing #strengthtraining #portmoodyfitness #PremiumPersonalTraining #personaltraining #wellness #fitness #health #trysomethingnew #redefineyourpossible #anmore #belcarra #portcoquitlam #coquitlam #tricities #PortMoody #brewersrow #shoplocalportmoody #calisthenicsvancouver #mobilityvancouver #olympicweightlifting #movementvancouer #stickmobility

Youth Performance Training - 11 week program commences 11 Jan 2021. Last chance to register. Click link in bio. Registration closes tomorrow. Only 3 spots left. This program comprises 3 training sessions a week, 2 weight lifting and 1 calisthenics (bodyweight and skills training) and is focused on 3 overarching themes:... movement and technical competency strength development power development Program is for age 12-16. DM or call if you have questions. #youthstrengthandconditioning #youthstrengthtraining #calisthenics #kettlebell #kettlebelltraining #rowing #strengthtraining #portmoodyfitness #PremiumPersonalTraining #personaltraining #trysomethingnew #redefineyourpossible #anmore #belcarra #portcoquitlam #coquitlam #tricities #PortMoody #shoplocalportmoody #calisthenicsvancouver #stickmobility

Today is a time we honour the resiliency and moral fibre of our forefathers. Here’s how Gravity continues those traits to ensure our members have #thebesttrainingexperience In light of new Provincial Health restrictions we have:... 1. Replaced Group Fitness classes with one-to-one Personal Training (no additional cost to members) 2. Extended Independent Training times (5am to 10pm) 3. Personal crates with everything you need and dedicated equipment and space 4. Virtual classes to engage from home have been ramped up 5. Gravity app contains thousands of workouts for members independent training from home. Proud to help our community redefine their possible! #lestweforget #remembranceday #freetotry #personaltraining #bodyweighttraining #calisthenics #calisthenicsmovement #strengthtraining #kettlebell #mobilitytraining #stickmobility #shoplocalpomo #trysomethingnew

We are open for independent training, personal training, FST, active rehab and kinesiology. Whilst there are no group classes following the Provincial Health Officer’s Order today, we are allowed to open and are committed to providing our members with a safe space at Gravity. Members will receive further information directly. Thank you all for your continued support ... #newrules #gravitylaboratory #gravityfamily #membersupport

Ready to move? It’s a New Year. Are you ready to try something new? At Gravity, we teach you how to move so the body feels great. ... If you want to unlock amazing mobility, flexibility and improve strength, then try one of our no risk induction programs. But beware. Rather than rush you into a contraption of some sort and get you pushing heavy objects, we’re likely to start with some myofascial release and flexibility training as having joint mobility is an essential foundation for all! At Gravity, we’ve seen a lot of people that are frustrated as they have suffered major injury in the pursuit of fitness, and this was allowed by people that should have known better. We pride ourselves on putting you first so that we can agree appropriate activities given your goals and context. We work with you to explain the why and show you the how of movement, strength and conditioning related activities so you understand why these are right for you and, in turn, will empower to optimally achieve your health and fitness goals without major set backs/injury. Call or DM today to tell us more about you and what you aspire to achieve in 2021. Ready to get going? Then engage now via our proven 3 or 5 session New Client Induction (click link in bio). #flexibility #flexibilitytraining #calisthenics #kettlebell #kettlebelltraining #rowing #strengthtraining #portmoodyfitness #personaltraining #wellness #fitness #health #trysomethingnew #redefineyourpossible #anmore #belcarra #portcoquitlam #coquitlam #tricities #PortMoody #brewersrow #604now #dailyhive #shoplocalportmoody #calisthenicsvancouver #mobilityvancouver #movementvancouer #stickmobility #weightlifting #olympiclifting

Stick Mobility is a training system that improves your mobility, stability and strength. Join us for our 4 session Foundations Program where we will introduce you to joint mobilizations and deep Fascial Stretching, that will have you moving freely, reduce the risk of injury, speed recovery from strength and / or conditioning training and increase athletic performance. Anyone can engage in this activity (all skill, fitness and experience levels) and yield the plethora of be...nefits. Click link in bio to register. You can attend in person or engage from home via live stream video. Various days and times are available to engage in this course w/c 11 January 2021. The exercises use a stick as a tool to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement and training. We’ll show you how to integrate these aspects into your daily life and/or training or sporting activities. We focus on helping our clients apply these principles to their lifestyle, movement, athletic performance and their general view of movement with the goal of helping them reach their optimal health, fitness and performance potential. Various professional sports teams/athletes use stick mobility but regular clients can improve function, alleviate aches and pains and improve their ability in activities such as skiing, mountain biking, golf, football, hockey and many other activities and pastimes. #calisthenics #kettlebell #kettlebelltraining #rowing #strengthtraining #portmoodyfitness #PremiumPersonalTraining #personaltraining #wellness #fitness #health #trysomethingnew #redefineyourpossible #anmore #belcarra #portcoquitlam #coquitlam #tricities #PortMoody #brewersrow #604now #dailyhive #shoplocalportmoody #calisthenicsvancouver #mobilityvancouver #movementvancouer #stickmobility

This is a growing sentiment globally. Our facility is in the same position as this one - never had COVID in the building (no member or members family have had COVID - touch wood!). I was pleased to be a part of the BC Sports petition to Government making a very strong case for health facilities like ours to remain open - especially at this time! #gymsareessential

Stay Calm It’s Safe to Exercise! You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, increase energy/vitality, and help you deal with depression, anxiety, stress, and more? We understand you are worried about the physical health risk presented by COVID19. But life and living concerns a plethora of interrelated and moving pieces and, as in nature, balance is key. ... Whilst physical distancing is vital at this time, social distancing is disturbing millions of years of human evolution and many of us are not predisposed to shift our ‘normal’ so quickly. So a myriad of other issues health and otherwise are surfacing. It would be short-sighted (and not very human) to sit in your home and be totally remote for the next year and beyond. Come out and reclaim your humanity in a safe environment. We have a large 5000 sq ft facility, average class size is 6 people, you have plenty of space! We have had no cases of COVID19! And there has never been a better time as our 4 week (2 classes per week) intro courses all begin from tomorrow rowing, kettlebells, mobility, calisthenics, weight training for beginners and more. These courses are super affordable and we will be donating proceeds to a local mental wellbeing charity. Click link in profile or DM to find out more or ask about our free classes. #helpingothers #rowing #indoorrowing #studiorowing #kettlebells #kettlebellworkout #mobility #stickmobility #weighttraining #weighttrainingforwomen #calisthencis #calisthenicsvancouver #movement #yoga #strengthandconditioning #circuit #circuittraining #hiitworkout #hiit #trysomethingnew #mentalhealthawareness #mentalhealthmatters #redefineyourpossible

Indoor Rowing Clinic. 90mins Sat and Sun mornings. The clinic will be comprehensive and based on approved National level technique and training protocols. It will comprise: 1. Machine set up, Erg Data App, Concept 2 Log Book... 2. Examples (can take away) of different types of rowing training and how to create rowing programs for various goals - e.g. weight loss, general fitness, training etc. 3. Technique Review - includes practice with partners cuing based on guidance provided - Improves your rowing if you can teach it! 4. Example of all the main mistakes rowers make and drills to fix them. 5. Strict Form Rowing Interval 1 (Aerobic Base training type interval) 6. Off Rower Activation, Core and Strength Circuit. 7. Racing Start and Strategies 8. 500m Racing (using Venue Race Projection system) - Anaerobic capacity. 9. Play: Optional Relay Race (fun) and/or Double/Quad Linked Rowing (using slides) 10. Cool down drill and stretching. Snacks and Beverages All skill and fitness levels welcome. We fully observe distancing and hygiene protocols (even if we relay race!). $25. DM for dates. ##indoorrowing #rowing #rowingtechnique #rowingworkout #benefitsofrowing #redefineyourpossible #trysomethingnew #betterthanspin

Complimentary Personal Training and Fascial Stretch Therapy (FST) Session. The best of both worlds! At this juncture, exercise has never been so critical increase energy, improve mood, reduce stress and build your immune system which is essential given the current pandemic. Gravity is relatively new in the Tri Cities health and fitness scene so we appreciate many of you don’t know we exist yet! We are completely different than any other health and fitness offering in th...e Tri-Cities. We do unique things that are unrivaled in the exercise field and we offer various rehab and therapeutic treatments regular gyms can’t provide. To help people understand there is a better way, we’re offering some complimentary sessions to experience both health and fitness offerings. Join us for a Personal Training and subsequent FST session with our Kinesiologist and certified FST practitioner. We recommend attending these as two separate sessions. These sessions will be private in a non-enclosed space. FST Therapists are required to wear masks. Personal Trainers are not required to wear a mask but do distance. They are happy to wear a mask as preferred however. DM for more information. *New visitors to Gravity only. #fascialstretchtherapy #personaltraining #healthandwellness #freetotry #throughthework #movement #strengthandconditioning #strengthtraining #calisthenics

Game Changer! This is the ONLY reason we keep going! Below is message from our amazing member @live2eat_pomo in the card pictured. Says it all! *Published with permission. Dear Sunny & Darren,... Thank you for this amazing place you created AKA my 2nd home. You have changed my life. You have given me the present I wished for 2 Christmases ago - a new body with less rolls LOL. More than that, you have given me the gift of mobility and improving mastery of my own body. I never thought fitness could be so mentally and physically engaging and FUN!! Thank you to introducing me to calisthenics, educating me about training/nutrition/recovery and for fostering the awesome environment we have at Gravity. I can only say that I NEVER had so much fun and results at a gym. You are definitely no ordinary gym! Happy Thanksgiving!

Beginner Intro Class start next week! Beginner 4 week, 2 sessions per week intro courses start next week. Come experience the health and fitness benefits of Kettlebells, Indoor Rowing or Calisthenics.... We have a spacious facility and classes are capped <10 people so you will be comfortable with our distancing and hygiene standards. See link in bio for details / to register or DM if you have questions. #trysomethingnew #kettlebellworkout #rowing #indoorrowing #calisthenics #beginner #strengthtraining

Indoor rowing provides a highly efficient cardiovascular and fat-burning workout. The rowing stroke also works 85% of the muscles in your body across nine major muscle groups including the back and shoulders, glutes, legs, arms and core. This makes it the single most effective piece of equipment for a total body workout which, combined with the additional benefits it provides for core strength and flexibility, means that incorporating indoor rowing into your training will see... you make changes to your health and fitness, fast. For these reasons, indoor rowing is a powerful tool to cross train for other sports. Why is rowing good for runners? Runners need: Stamina aerobic training contributes up to 85-99% of the energy needed to race. Strong core and glutes for upright support / avoid injury when tired. Flexibility in muscles, tendons, ligaments and joints. Any restrictions will limit your range of motion. Rowing provides a cardiovascular workout whilst also recruiting a large proportion of upper and lower body muscles, adding strength training at the same time. Being non-impact, it is also the ideal rehab exercise for those suffering from common running injuries, and the wide range of motion promotes flexibility in your muscles and joints. Why is rowing good for cyclists? Rowing is one of very few training activities that can produce a high-intensity upper body workout, help increase power output and provide the stimulus for maintaining aerobic fitness at the same time. Cyclists will benefit from further development to their aerobic systems whilst also building parts of the body that cycling just can’t touch. Why is rowing good for triathletes? Rowing develops strength, power and aerobic endurance simultaneously, with explosive leg power coming from the drive phase of rowing. Rowing builds upper body and core strength, and the arm pull-through phase mimics the catch phase of a swim stroke. It is also a great tool for increasing the range of motion in the shoulders and back. Additionally, in one rowing workout, major muscle groups for swimming, biking and running are put to work. #rowing #cardioworkout #trysomethingnew #free #freetotry

Decide; Commit; Succeed. The question I get asked a lot is what’s the secret to being fit, healthy and strong. Sometimes it’s in the guise of someone wanting to transform themselves as they are typically sedentary, don’t have a great diet and are perhaps a little overweight. Well, you asked, so here it is:... Transforming yourself is not hard. It simply requires consistency, dedication, clean diet, and about 8 months of hard work. It’s the discipline to show up for that 6am workout even when the snooze button is right there. It’s the decision to forgo alcohol and sugar, eat the steamed broccoli, chicken and white fish. When you reach the point when you think you want to stop, do two more reps! Train hard, rest and recover smart. Sleep 8 hrs a day. Condition the cardiovascular system (cardio) 150+ mins per week, Resistance (strength) train using bodyweight (calisthenics) or free weights (not machines) with intensity (effort/work!) 3-5 x per week. Embrace the grind! Time goes by just as fast if you follow a healthy lifestyle or not. So ask yourself, who do you want to be 8 months from now! Contact us for your complimentary session and engage in our training programs we’ll take care of everything, all you have to do is show up! #itsajourney #dedication #strengthandconditioning #strengthtraining #calisthenics #kettlebells #rowing #indoorrowing #athletictraining #weightloss #redefineyourpossible #movement #throughthework

Playtime! And kudos to Brenda. Recently retired and achieved her first kickup to handstand today - guess that PT session with @keegz hit the mark Come redefine your possible with our bodyweight training classes. #calisthenics #handstand #skillstraining #calisthenicsvancouver #movement #smallgrouptraining #freetotry #redefineyourpossible

Free weekly classes. It has never been more important to stay healthy. In an effort to support our community we are opening up a few classes to members of the public at no cost. You will need to register at reception, follow our hand hygiene and distancing standards as members do but you are encouraged to come out and get back to a health and fitness regimen. DM to find out more and book.... #freeclass #doingourpart #community #indoorrowing #rowing #kettlebells #calisthenics #weighttraining #resistancetraining #stickmobility #yoga #redefineyourpossible

4 Week Intro to Rowing and Kettlebells - register now! We’re preparing for our next intro programs which will commence Tuesday for both Indoor Rowing and Kettlebells. These programs are suitable for any level as we’ll take you through the basic technique/set up and then introduce you to these training modalities via a proven 4 week program that will progress you in a structured manner.... As always, for those wanting to continue training with us after this program, the $125 charge for the full program (8 coach led sessions) is refunded where you take our no tie-in month-to-month membership. See link in bio for more details and to register. We have small class sizes so be sure to register early! #indoorrowing #erg #rowingmachine #rowingworkout #kettlebells #kettlebellworkout #kettlebelltraining #vancouverfitness #groupclasses #groupfitnessvancouver #trysomethingnew #spin

4 Week Introduction to Studio Rowing. Come experience the benefits and fun of studio rowing - want to burn calories like no other discipline, strengthen your core and back, have the best and most joint friendly workout on the planet all while improving posture and mobility - then Studio Rowing is for you. This course is delivered by accredited trainers and a certified rowing coach.... See link in bio or click here for more details / to resister: https://www.gravitylaboratory.ca/intro-to-rowing #betterthanspin #rowing #hiitworkout #cardioworkout #cardio #trysomethingnew #strengthtraining #redefineyourpossible