Groundwork Athletics Inc.
#10-736 Granville Street V6Z 1G3 Vancouver, BC, Canada

To all GWA Clients, We are pleased to announce that Groundwork Athletics has been approved to re-open tomorrow, Saturday, April 10th! Your trainer will be reaching out to you to get you booked in for sessions... Please note, on March 31st there was an updated Public Health order put in place for Fitness Facilities which include the following rule changes upon your return to the gym: - Masks are to be wornby everyone in the facility at all times,including while exercising. The only exception are those who have a medical condition preventing them from wearing a mask. Documentation for this needs to be provided to management before someone enters the facility without a mask - Doubles sessions are only allowed for two people from the same household - Trainers and clients are to maintain a distance of 2 metres throughout the duration of their workout In the meantime, if you have any questions or concerns please don't hesitate to reach out to us or e-mail [email protected] We look forward to seeing all of you back at the gym! #fitness #gym #workout #exercise #nutrition #personaltraining #personaltrainer #groundworkathletics #vancouver #vancityfit #vanfitfam #vancouverfitness #vancityfitness

This Nutrition Wednesday, we are featuring one of @ironmaidenkate clients, Joanne Tough! After first training with @alejaaandra.miranda , Joanne started nutrition coaching with Kate in January and has since lost 20lbs! Here's what she has to say about the experience: "I've always been interested in health and nutrition and, until recently, had never been concerned with my weight. I had regularly heard of women my age going through hormonal changes and the inevitability of w...eight gain, however I really believed that it wouldn't happen to me (I ate well! I ate low carb! I ate "healthy" fats and rarely ate junk food!, etc.). I had even taught fitness classes and bought a spin bike to get my daily sweat session in during lockdown Somehow though, my waistband was getting tighter and my ski pants harder to put on. I knew I needed to build more muscle and began working with Alejandra. Although I was definitely getting stronger, she encouraged me to work with Kate to figure out my eating habits In January I began nutrition coaching with Kate. I was expecting her to give me some unsustainable rules to follow and was prepared to live in a state of deprivation for the foreseeable future. I have never been more pleasantly surprised when Kate rearranged my macros and I actually had MORE food to eat. My family was shocked by my plate at the dinner table: "Mom, you're eating all of that?!?" (I guess they'd been used to me saying "no" to any type of carb). Nonetheless, my weight dropped every weekly session with Kate.I am shocked that in my years of trying to be "healthy", I was actually chronically under-eating some types of foods and regularly over-eating others without even knowing it I am still counting my macros and actually enjoy the puzzle of figuring out my meals in the morning over a coffee. I am never hungry and I never feel deprived, which has been a bit of a head trip to get over. Am I not supposed to be suffering to lose weight?! It has been a delightfully eye-opening experience that "dieting" does not have to be painful I keep telling everyone that Kate is a magician - to lose weight while enjoying eating fully and completely?! Amazing."

MOVEMENT MONDAY This week @feleengunster is demonstrating some variations on the Side Plank and the classic Bird Dog Key tips for these two:... Tension, tension, tension! Create as much tension as you can through the whole body Keep the glute squeezed, and keep the ribs and hips tight together Work slowly through these, the more time under tension, the better Keep the hips stable throughout #movementmonday #core #exercise #workout #fitness #strength #personaltrainer #personaltraining #vancouver #downtown #vancity #vanfitfam #vancityfitness #vancouverfitness #groundworkathletics

GWA Community, As of yesterday, we were informed that there have been multiple cases of personal trainers at our facility testing positive for COVID-19, as such we have been instructed to close our doors until April 9th at Midnight to keep our community safe and mitigate the spread of the virus. Please rest assured that we have your health and safety at the forefront of our decisions, as we continue to work with the Health Authorities to ensure a safe environment upon our ret...urn For those of you that were here from March 24th - 26th, you will need to self monitor for symptoms. If you were determinedto have had a close contact, you will be contacted by Vancouver Coastal Health, and they will instruct you on your next steps, if needed And that's the bad news, the good news is, we're still here to keep you going on your workouts in the meantime! An e-mailhas been sent out with details on how we can keep your workouts going over the next two weeks, including online personal training and online classes. If you haven't received that e-mail, or you have any other questions or concerns, pleasedon't hesitate to reach out to your trainer or our team

Tuesday Tips! Comin' at ya with some more top tips from our top trainers! @alejaaandra.miranda - Don't fall into the trap of self-sabotaging thoughts or circumstances, these can totally derail your workouts. Your mindset is vital... @michal_zobac - Sleep! Adequate sleep, 7-9 hours per night, is imperative to a healthy lifestyle. Getting enough sleep every night is just as important as your nutrition and training, if not more so! @ironmaidenkate - Respect your injuries! Listen to your body; train smart, work hard. Pushing through injuries can lead to more pains and less gains! @feleengunster - Whether you're new to exercise and just starting out, or returning from a long break, be patient with yourself. Your body needs time to learn and develop good habits #tuesdaytips #tips #fitness #lifestyle #healthyliving #healthandwellness #healthylifestyle #rest #restandrecovery #personaltraining #personaltrainer #groundworkathletics #downtown #vancouver #vancityfit #vanfitfam #vancityfitness #vancouverfitness

MOVEMENT MONDAY This week our latest addition to the team, @feleengunster , demonstrates the Lateral Step-Up and the Curtsy Step-Over Both of these exercises are great for balancing out those hips, working the glute max and the glute med together... Key tips: Stay tall throughout the exercise, don't let the shoulders collapse forward Work through a full range of motion Push through the working (top) leg, don't bounce off the floor with the bottom leg #movementmonday #movement #exercise #glutes #peachseason #fitforlife #fitness #personaltraining #personaltrainer #groundworkathletics #vancouver #vancityfit #vanfitfam #vancityfitness #vancouverfitness

I don’t eat much and yet I’m not losing weight. Before you try dropping your calories further to break out of a weight loss plateau, consider a few things: Are you tracking your food as you eat it? How can you even know how much you’re truly eating in a day if you’re not writing it down, taking pictures, logging it in MyFitnessPal, etc.When recollecting their daily food, most people forget some of the things they've eaten... Are you accounting for little nibbles throughout the day? Do you finish off your kids’ leftovers, snack on ingredients you’re prepping, or grab a random handful of trail mix out of boredom? Are you measuring everything? The creamer in your coffee? Your cooking oils? Your alcohol? Are you taking into account that food labels can exceed the listed calories by up to 20%? Are you eating out too much? Even a seemingly healthy restaurant dish can pack 1,000 calories Are you overestimating how much you burn during exercise? Are you consistently doing both resistance training and cardio? 99% of the time it’s not that you’re in starvation mode, that your hormones are imbalanced, or that your metabolism is broken. You may think you're in a calorie deficit, but in truth you might still be at maintenance. At the end of the day we can’t cheat thermodynamicscalories in, calories out

MOVEMENT MONDAY This week @ironmaidenkate demonstrates the Dumbbell Floor Press. This exercise is great for targeting the chest, shoulders and triceps. The decreased range of motion makes it an ideal substitute for the bench press by reducing the likelihood of a shoulder injury You can progress this by adding a glute bridge too! ... #movementmonday #monday #exercise #fitforlife #fitness #personaltraining #personaltrainer #groundworkathletics #downtown #vancouver #vancityfitness #vancityfit #vanfitfam

@rpearce269 is always one of the most focussed and hardest workers in the room... caption this photo in the comments! . . #personaltraining #personaltrainer #fitforlife #nutrition #coaching #liftheavyrepeat #hardwork #strong #groundworkathletics #vancouver #vancityfit #vanfitfam #vancityfitness

If you are like most human beings, you probably fell off your diet during the holiday season. Honestly, that’s probably a good thing since everyone needs a break and no one has earned it more than every person living in 2020 The question now is what comes next? Do you feel guilt? Shame? Are you trying to restrict yourself even more to make up for the calorie splurge? The healthiest thing you can do is accept what happened and move on. Even though it’s not January 1st yet, get... started (or back into your routine) now. Don’t let 1-3 days of eating and drinking turn into a week of inactivity and binging You likely still have some treats around the home and that’s okay. Fit them into your diet and make them last rather than feel obligated to finish them off all at once to get rid of them Move more. If you can’t make it to the gym join a virtual class or get outside to at least walk around for 30 minutes. If you are feeling guilt or shame, rest assured that the majority of the population are in the same position you are in right now. Part of reducing diet guilt is acceptance and awareness, so let this be a safe place for everyone to share their food "sins" so we can move on! What are some of the things you indulged in over the holidays? What are some of the good things you’ve eaten or physical activities you’ve done between Christmas and New Years? #nutrition #nutritioncoaching #personaltraining #personaltrainer #christmas #newyear #newgoals #food #groundworkathletics #vancouver #vancityfit #vanfitfam #vancityfitness

In this week's nutrition post, @ironmaidenkate delved into the topic of "Reverse Dieting" Have you been in a calorie deficit for over 6 months? Have you been yo-yo dieting for years or eating so little but still not losing weight? You might want to consider adding in more food before cutting even further It sounds like backwards thinking, but reverse dieting has been popular in the bodybuilding world for years and is making its way to the general population. Dieting causes ph...ysiological stress and metabolic adaptation: you feel tired all the time, your hormones are out of whack, and your metabolism slows as it prepares for fewer daily calories This is why dieting should be temporary, but some people will keep their calories low year round in an effort to push further weight loss or prevent regaining weight. As a result, the metabolism adapts and your calorie deficit becomes your new maintenance. In order to lose more weight, you have to cut even further, and further, until eventually progress stalls or you regain the weight So what should you do instead when the diet is over? Consider adding in 50-100 calories a day for a week. You might gain a little weight but it will primarily be from the extra carbs and water in your body rather than fat. Continue to add in calories slowly week to week until your diet feels sustainable, your energy is good, and your weight is no longer fluctuating Most people who lose weight will succeed, but most of them will also gain it back within 3 years. Sustainability is key and eating more food will make success easier! Check out our story for a simple illustration! . . #nutrition #nutritioncoaching #nutritionwednesday #dieting #reversedieting #bigeats #personaltraining #personaltrainer #downtown #vancouver #vancityfitness #vanfitfam #vancityfit

Time to put those Christmas calories to work! Get a head start on the New Year and book your free consultation today! (Link in bio) #fitness #newyear #christmascalories #progress #gains #personaltraining #personaltrainer #groundworkathletics #downtown #vancouver #downtownvan #vancityfit #vanfitfam #vancityfitness

Merry Christmas and Happy Holidays to all of our clients, past and present, thank you all for making this year so special! . . #christmas #christmasholidays #happyholidays #christmastime #christmasday #festive #groundworkathletics #personaltraining #personaltrainer #vancouver #vancityfit #vancityfitness #vanfitfam

MOVEMENT MONDAY @the_claytonator demonstrates one of our staples, the half kneeling shoulder press This a great exercise for not only shoulder strength and stability, but core and hip stability too... Be sure to keep tension in the glutes by squeezing the front foot and back knee together, and brace the core by pulling the ribs toward the hips #movementmonday #monday #movement #exercise #exerciseforlife #fitforlife #bouldershoulders #personaltraining #personaltrainer #groundworkathletics #vancouver #vancityfit #vanfitfam #vancityfitness

The look on your face when you know you've got one BIG day of eating ahead tomorrow #happyholidays #christmas #holidays #feast #christmasdinner #food #hungry #groundworkathletics #personaltraining #personaltrainer #vancouver #downtown #vancityfit #vanfitfam #vancityfitness

Hello GWA Community, As some of you may have already heard, the Public Health Officials have once again suspended all indoor group fitness classes temporarily. We apologize for the short notice as we were only recently made aware of these new restrictions However, please know that we are allowed to continue personaltraining sessions, and individual workouts, as suchwe will have allocated Open Gym times for you to make use of and still get your workouts in... To help keep everyone safe, it is mandatory that you stay at your station for the duration of your workout and only leave to grab equipment/use the washroom when directed to do so by the supervising trainer.Please remember that masks are also mandatory during your workout If you have any questions, please DM us or contact [email protected]

FEATURE FRIDAY This week we're featuring GWA All-Star PT client Christine Valdes who has been throwing weights around in our gym since 2015! Since joining almost 6 years ago, Christine has become one of the strongest lifters in our gym. Even more, with her constant words ofencouragement and positivepersonality she's a shining light in our GWA community... When she's not at the gym she can be seen in the streets of Mt Pleasant with her Cardio Trainer/Rescue dog Max In her words she "credits her commitment to lifting to the GWA team who have created a safe place for people of all shapesand sizes to pursue their health." We love you Christine! #clientfeature #featurefriday #clientappreciation #clientshoutout #highlight #personaltraining #personaltrainer #groundworkathletics #downtown #vancouver #vancityfit #vanfitfam #vancityfitness

COVID-19 UPDATE As per the BC health order, please note that the gym is open for training sessions, andmasks are now required at ALL timeswhile in the facility forALLtrainers and clients As of tomorrow, we will also be re-introducing our Total Body and All Strength classes with a limit of 4 people per class. You may share a station with someone in your "core bubble" i.e. immediate household... Please help us continue to keep our community safe by following our COVID-19 Safety Plan and Procedures including; sanitizing your hands, maintaining a 2 metre distance, sanitizing used equipment and waiting until your scheduled appointment time before entering the gym If you have any questions on concerns, please send us a DM or e-mail [email protected]

Thank you all for your patience this week given the circumstances, we're looking forward to the day where we can have you all back in for our regular group classes! Some good news this week, the health order from last weekend indicatedthat group classes will be able to resume once we have an updated safety policy approved by your local health officer.Our updated COVID-19 Safety plan has been submitted, and our Unlimited Group training Schedule will resume as soon as we re...ceive approval In the meantime, we have a solution!Starting Monday 16th,our Regular Group Training schedule will be replaced by anOpen Gym Schedule During each hour, there will be a suggested workout of the day in the Trainheroic app that you can do, or you can do your own workout during this time if you so choose. These workouts will also be visible on the screen in the gym There will be a trainer present to supervise, help gather equipment, and keep everyone safe but they will not be running a class like before To book a spot, you simply use the app just like you did with classes and this will be included in your group training membership at no extra cost To help keep everyone safe, it is mandatory that you stay at your station for the duration of your workout and only leave to grab equipment/use the washroom when directed to do so by the personal trainer present We have also decreased the class limit to 4 people, as we have 4 stations clearly set up on the open side. Upon arrival, the supervising trainer will direct you to your station and help you acquire the equipment necessary.You may still share a station with someone in your bubble Please remember to bring a full water bottle and towel if needed so that you are not leaving your workout area unnecessarily Our regularly scheduled Saturday Zoom class is also available for those who wish to participate

A lesson from Coach @ironmaidenkate on eating healthy on Christmas day: Just eat. Don't worry about counting calories. Don't fret about hitting your macros. Don't punish yourself with an intense workout. Simply sit down, eat mindfully, and savour every bite... One day (and I can't stress enough that it should only be ONEday) of indulgence will not sabotage your results, goals, or performance. Your scale may jump up a few pounds the next day but it is only from extra sodium, carbs, and food volume in your digestive tract. Breathe. It will fall off in a few days Ditch your food guilt and enjoy what you eat and drink on Christmas without any regrets. Appreciate yourfood traditions at this time of year and reflect on the memories we build around the dinner table on Christmas, especially when we may not be able to partake in our usual gatherings this year My only suggestion is that you try to not let the day become an excuse to binge. I'm speaking from experience here: in my less healthy days, I once crushed an entire bag of Lindor chocolates on Christmas day! You can still have treats, but a little moderation and a plate filled with mostly veggies never hurt. Otherwise get that eggnog! Go back for seconds! Open that good bottle of wine! Then go to bed satisfied and wake up on the 26th ready to get back into your healthy routine Enjoy! #christmas #holidays #festive #feast #food #enjoy #happy #nutrition #groundworkathletics #downtown #vancouver #vancityfit #vanfitfam #vancityfitness

FEATURE FRIDAY This week's client feature is new kid on the block, Rachael! While she is one of our newer PT clients, Rach and @alejaaandra.miranda met in 2019 at Lions MMA while practicing Jiu Jitsu. Rachael has been focusing on her strength and conditioning game with Alejandra over the last couple of months to build up her strength and power In a short period of time, Rachael has been able to master barbell compound moves with ease, and confidently added weight to the bar... on her deadlifts and squats. Rachael works extremely hard in and out of the gym while also doing her home strength and conditioning program independently 2-3 x per week. When she's not busy crushing weights in the gym, she likes to spend time outdoors, and have quality time with friends (as best she can during these times), and is an avid MMA fan (UFC, Bellator, you name it!) Favorite exercise: barbell squats - "they make me feel strong like an ox!" Least favorite exercise - Bulgarian split squats! Obviously She says she's never done this before, but the girl is a natural ; and we're only getting started! Give it up for Rachael!

Keep pressing on folks, the weekend is almost here! . . #weekend #personaltraining #personaltrainer #groundworkathletics #vancityfit #vanfitfam #vancouverfitness #vancityfitness

When @anniejohannie comes to the gym, she likes to make sure she's "using" every weight at her disposal . . #dumbbells #kettlebells #barbells #strong #weighttraining #groundworkathletics #personaltraining #personaltrainer #vancouver #vancityfit #vancityfitness #vanfitfam #vancouverfitness

@mattwoodleypt can't take his eyes off this great deal! 25% off your first month of training, and your first session absolutely free when you sign up before October 10th! Bargain! . . #personaltraining #personaltrainer #fitness #strength #powerlifitng #weightlifting #kettlebell #strengthandconditioning #learntolift #quarantine15 #grouptraining #groupclasses #groupworkout #vancouver #vancityfit #vanfitfam #vancityfitness

ATTENTION! . . Get back into fitness! Until October 10th, new & returning clients will receive their first personal training session for FREE. On top of that, your first MONTH of training will be a whopping 25% off! ... DM us or your trainer for more details, give us a like and please share with all of your friends, family, and loved ones! . . #fitness #personaltraining #backtowork #backtofitness #bargain #deal #promotion #sale #groundworkathletics #vancouver #vancityfit #vanfitfam #vancityfitness

Shout to @shannerisms for cycling up to Cypress over the weekend! Shannon started road cycling in March after having her 2nd baby, and set herself a (at the time) lofty goal of cycling up to Cypress without stopping This weekend, she made it to the top in 58 mins all while holding a conversation with her cycling partner ... Congratulations, Shannon! . #shoutout #clientshoutout #personaltraining #cycling #goalsetting #cypress #groundworkathletics #vancouver

Hello All GWA Clients, Most of you will have seen/heard the news over the weekend that cases have gone up and new health orders have been put in place. As always, we're committed to your health and wellbeing here at GWA In response to recent events, we've cancelled our group classes until further notice... Also moving forward,We ask that all GWA Clients and Trainers wear a mask on their way into the facilityuntil they get to their station, and on their way out of the facility In addition, please remember to follow the guidelines already in place: - Sanitize on the way in and out of the facility - Please wait until your session start time to enter the gym - Bring your own towel and water bottle - Stay at your station for the duration of your workout - If you are experiencing symptoms, do not enter the facility Thanks for your help in keeping our gym safe for everyone If you have any questions or concerns, please don't hesitate to reach out

Eyes on the prize. Monday is just around the corner, whixh means a brand new week to get after it. Still a couple of free spots in our group classes this week, snap them up while you can! . . #personaltrainer #personaltraining #groupclasses #grouptraining #groupfitness #gainz #strong #strength #strengthandconditioning #vancouver #vancityfit #vanfitfam #vancityfitness #downtown #groundworkathletics

Nothing says Saturday Surprise like a rare photograph of the lesser-spotted @donny.macquarrie hitting legs . . Can anyone guess in the comments what Donny's favourite muscle group is to train? .... . #legs #legday #arms #vascular #bodybuilder #groundworkathletics #personaltrainer #personaltraining #vancouver #vancityfit #vanfitfam #vancityfitness - PC @mr.j.33

FEATURE FRIDAY . This week, we're featuring an OG client here at GWA, John Clerides! John has been training out of Groundworks before Groundworks was even a thing! Troy and Jon Bula (former co-owner of GWA) used to train John at his house before making the transition to the gym downtown. He is one of the longest serving clients of GWA, and knows almost everyone who walks in the door!... John trains 3 timesa week with Hugh, usually coming in at least 30mins early to his session to warm up and stretch. He boasts some pretty impressive numbers, routinely squatting over 200lbs and deadlifting over 300lbs - not bad for a man 60 years young! His daughter Maddie also trains here with Hugh and Matt! Outside of the gym, John is a huge hockey fan and player. You'll routinely find him on the ice out at UBC talking to everyone and anyone! John also has a love of cars and is the man to talk to if you need any advice on them He is also a very successful business owner, owning and operating Marquis Wine Cellars on Davie Street for the past 30 years, along with Numbers Cabaret, his recently acquired nightclub on the same block. John is one of the most friendly and sociable clients here at Groundworks, and its been a pleasure to have him training with us for so long, and hopefully for many more years to come! . . #featurefriday #clientappreciation #clientfeature #friday #gainz #strong #personaltrainer #personaltraining #groundworkathletics #downtown #downtownvan #vancouver #vancityfit #vanfitfam #vancity #vancityfitness

At GWA we care about you getting healthy and staying active. Which is why we are excited to share the latest business endeavour by GWA founder, Troy Dalton, called EQUIPPT EQUIPPT is a gym equipment rental business to support at-home workouts. The equipment is delivered and rotated out every 4 months- they programmed it that way so you don't get bored... #genius Whether you use it to train virtually with a GWA trainer, or take advantage of the online content EQUIPPT provide...s, the biggest takeaway is you have one more way to stay active over the Fall and Winter months Swipe right to see what is included in the first bundle- they are kicking off with a WaterRower, adjustable dumbbells, a yoga mat and bands. Check them outat @equippt_and click the link in their bio!

This week is shaping up nicely here at GWA, with plenty of opportunities for you to get better, faster, and stronger . . The new addition of Kettlebell Klub with @mattwoodleypt has proven to be a hit, so book your spots while you can! .... We also have 7am classes all week so you can get your sweat on before work, and Saturday morning classes to get your fix for the weekend . #grouptraining #groupfitness #groupclasses #kettlebell #strengthandconditioning #groundworkathletics #personaltraining #vancouver #vancityfit #vanfitfam See more

FEATURE FRIDAY This week we're featuring one of our youngest clients, Grace! Grace is a 17 year old highschool senior in North Vancouver. She's been training with Alejandra for 1.5 years now. She's a relentless powerhouse and is always willing to go beyond what is expected of her... Along with being a straight A student, she also does gymnastics, track, field hockey and circus style training. She's been able to qualify for provincials in gymnastics, and is a prolific track athlete Grace began working with Alejandra to improve her shoulder and hip mobility, and her overall strength. After a only few months work, Grace was hooked on lifting and strength training overall She currently deadlifts 205lbs, squats 155lbs, and has built from 0 to 8 consecutive pullups - all at 125 lbs bodyweight. Her hip and shoulder mobility have improved to the point of going past parallel in her squats, and is able to successfully do front squats and barbell cleans From Day 1, Grace has shown tremendous dedication in and out of the gym. She does her at home/independent programming, never misses a session (even over quarantine!), and shows up ready to do better every session She's the epitome of a hard working and passionate individual, and can't wait for what's next as she goes to college next year! . . #featurefriday #clientfeature #clientappreciation #powerhouse #strong #personaltraining #groundworkathletics #vancouver #vancityfit #vanfitfam

The alarm goes off. You shuffle around in the dark. You express yourself in grunts. Then at lastthat first sip of coffee that turns you into a functioning human being! Caffeine is the most commonly used stimulant in the world and most of us can’t start our day without a morning fix.There are thousands of studies on the health benefits and risks of drinking caffeinated beverages (and foods, like chocolate), making it difficult to decide if caffeine should be included in your... daily diet. Let’s take a look at some of the pros and cons: PROS A cup of coffee is a great pre-workout beverage if consumed 30 minutes beforehand Coffee and teas are an excellent source of anti-oxidants Caffeine increases alertness, energy, your metabolism, endurance performance, and oxygen intake Regular coffee drinkers who stick to the recommended daily allowance are at reduced risk of Parkinson’s, Alzheimer’s, type 2 diabetes, and certain cancers CONS Caffeine is an addictive drug, and you can get withdrawal symptoms if you try to quit or cut back Overconsumption of caffeine increases stomach acid, causing acid reflux and GI discomfort While caffeine is actually not a diuretic, it does irritate the bladder and increases the urgency to urinate Some specialty coffees and energy drinks can average 300-600 calories, and even adding cream and sugar to your beverage will increase the calories up to 100-200 calories per cup Due to genetics, some people react to caffeine more sensitively than others, but if you stay under the recommended daily allowance of 400mg (three 8oz brewed coffees) you can enjoy your cup of joe safely

So, you’ve cleaned up your nutrition habits and you’re ready to become even more accountable by logging your food in a calorie counter. You diligently weigh, measure, and enter your food into your app, but as the weeks go by you aren’t noticing any changes in your weight What gives?! The answer may lie in your macronutrients. If you look at this screenshot, you’ll notice the user is 2g away from their carb goal, 3g away from their fat goal, 11g over their protein goal, and ha...s 192 calories remaining for the day The calorie amount is calculated by adding up the value of the macronutrients: 1g of carbohydrates contains 4 calories, 1g of protein contains 4 calories, and 1g of fat contains 9 calories. If we look at the nutrients remaining in the screenshot, the math is as follows: 2g of carbs x 4 = 8 calories 3g of fat x 9 = 27 calories -11 of protein x 4 = -44 calories 8+27 = 35 calories - 44 calories = -9 calories remaining So while the user’s calorie counter is claiming they have 192 calories left, in reality they are actually over their goal by 9 calories! A 200 calorie difference equates to an average snack for most people, and if the user chronically overate by 200 calories a day due to this discrepancy, they would definitely not be in a caloric deficit It is not uncommon for this to happen when tracking due to mistakes in the apps’ food database, rounding errors on nutrition labels, and alcohol, which contains 7 calories per 1g but it isn’t classified as a carb, fat, or protein If you’re new to tracking your calories, don’t sweat ittracking will never be perfect and is only an estimate. But if you’ve been tracking for awhile and need to dial in your food journal a bit more to get results, start focusing on your macros by ensuring you’re within 3-5g of your fat goal and 5-10g of your carb and protein goal Not sure how to calculate your macros? DM our Nutrition Coach @ironmaidenkate for help!

HEY YOU YES YOU! Are you subscribed to our newsletter? You should be! Click the link in our bio to subscribe and stay up to date with everything going on at GWA including; what's new, what's coming up, and special features! ... . . #newsletter #subscribe #groundworkathletics #fitness #vancouver #vancityfit #vanfitfam #grouptraining #groupfitness #groupclasses See more

BRAND NEW KETTLEBELL KLUB . Join @mattwoodleypt every Wednesday at Noon for a killer kettlebell workout, while developing your skills and proficiency with one of the most versatile pieces of equipment on the gym floor .... #kettlebell #kettlebellklub #learntokettlebell #grouptraining #groupfitness #groupclasses #workout #fitness #strength #conditioning #strengthandconditioning #groundworkathletics #vancouver #vancityfit #vanfitfam #vancityfitness See more

Just a reminder that we will be CLOSED on Labour Day! Group Classes will resume on Tuesday 8th September at 7am. In the meantime, if you would like to organize a 1 to 1 personal training session, slide into our DMs or get in touch with your trainer! Have a great long weekend everyone! . #labourday #closed #closure #grouptraining #groupfitness #groupclasses #personaltraining #personaltrainer #groundworkathletics #vancouver #downtown #downtownvan #vancityfit #vanfitfam

FEATURE FRIDAY . . This week we're featuring one of our most committed UGPT client's Kaitlyn! .... Kaitlyn has been with GWA for around 3 years and has since been one of the most dedicated group clients. Despite having a preference for the conditioning classes, she still crushes All Strength now and then! . By day, Kaitlyn is Manager of the Doctors Technology Office for Doctors of BC, who are essential to supporting doctors in using health technology tools in their practices. Outside of work, Kaitlyn loves to hike in the summer, and snowshoe & ski in the winter. She also enjoys playing softball (admittedly for the beer and the socializing). Since completing a marathon and a triathlon, she is now looking for her next challenge! . . #featurefriday #clientfeature #groupclasses #grouptraining #groupfitness #personaltraining #vancouver #vancityfit #vanfitfam #vancityfitness #groundworkathletics See more

We still have a couple of open spots for group classes this week, get them booked while you can! . After everybody's fantastic efforts in last week's Challenge Week, we return to regular programming as we progress into our next training phase. Unsure what we're talking about? Book a class and find out! . #groupclasses #groupfitness #grouptraining #personaltraining #personaltrainer #fitness #exercise #strengthtraining #conditioning #strengthandconditioning #groundworkathletics #vancouver #vancityfit #vanfitfam