Integrated Fitness
2885 W 33rd Ave V6N 2G3 Vancouver, BC, Canada

We our peloton. But believe it or not, there’s a right way and a wrong way to use a Peloton bike, and even more so when riding at high intensities. Take scheduling: the convenience of having on-demand spin classes at your fingertips might make it tempting to hop on the bike as often as your schedule allows. ... However, like all higher intensity exercise, rest is as important as the workout itself. After a workout, torn muscle fibres begin rebuilding and muscle proteins resynthesize, resulting in a stronger muscle. Your body’s recovery process is when your strength improves and if you interrupt that rebuilding time by doing another high-intensity session, you won’t see the same gains in strength. You’ll also likely feel tired and risk overtraining if you do this repeatedly. Build some rest, or active recovery, days into your overall program. A good personal trainer can advise you on how to schedule your Peloton sessions into an overall training program designed to meet your goals. #ridepeloton #keepshowingup #personaltrainer See more

Sometimes inspiration can be found in unexpected places. Like this Thai Peanut Ramen recipe found in a BC Liquor Stores magazine https://www.bcliquorstores.com/recipe/thai-peanut-ramen... With simple ingredients like cremini mushrooms, baby spinach, fresh ginger and coconut milk, it has clean eating written all over it. Now to find the best pairing... #noms #instafood #bcliquorstores See more

Since the start of the pandemic, many of us have discovered (or rediscovered) cycling at home. Here we are a year on, and it’s no surprise that physios are seeing an increase in patients with Cyclist’s knee (also known as patellofemoral pain syndrome). Patellofemoral pain syndrome is an overuse condition caused by repetitive friction between the thigh bone and the knee cap. Generalised knee pain that subsided when you take some time off from the bike can be a sign that... something’s not right. To avoid this happening to you, make sure your bike’s setup is correct. Try adjusting your seat height to decrease the amount of knee flexion, without the knee fully locking out at the bottom of the pedal stroke. Also make sure you complement your riding regime with exercises and stretches that develop good hip mobility and strong hamstrings to avoid an imbalance in strength and size with your quadriceps (a good trainer can advise you on these). #fitlife #indoorcycling #personaltraining #physicalfitnessing See more

Who says you need a lot of room for a full rack? In most smaller gyms, the squat rack is the centrepiece. In our 500 sq ft, the squat rack fits nicely in one corner and doubles as trx suspension, pull up and dip station, yoga mat storage and art frame.... The beauty of a studio that’s not shared. #covidsafegym #physicalfitnessing #personaltrainer See more

The idea of rowing machines is to simulate the action of rowing a boat. But nothing simulates that experience quite like a water rower, and it goes beyond hearing the soothing, lapping sound of water with each stroke (which you do, by the way). Air rowing machines produce resistance using air flowing over an internal flywheel. The flywheel is what gives these machines that noisy, gushy air sound when in operation. ... Water rowers have paddles that revolve in a tank of water when you pull back on the rower’s handle. The mass of the moving water creates a drag against the paddles and produces resistance. The result? While an air rower stroke feels lighter at the beginning and heavier at the finish, water rowers have a strong catch at the start that lightens smoothly as the stroke finishes. Water rowers have a constant resistance throughout the stroke cycle - no ‘flat spot’ where the resistance suddenly drops off. And if wood and elegance is your thing, then there’s really nothing more to say. Come try our new rower in our new studio where there’s no one but you, your trainer, and the sound of water lapping the side of the boat. #covidsafegym #integratedfitness #LetsMakeHealthyHappen See more

We have had a few questions over the weekend on how the Public Health Order (PHO) that came into effect at 10pm on Saturday affects our business. Under the temporary restrictions, social gatherings of any size with anyone other than your immediate household are prohibited until November 23rd. In addition, businesses, recreation centres or other facilities that organise or operate indoor group physical activities must stop holding those activities "until updated COVID-19 safe...ty plans are in place." Dr Henry also explained that the rule applies to "indoor group activities" only. Gyms where people go to exercise individually can stay open. "It's those group activities that are done in an indoor setting that we're talking about," Henry said. We continue to practice the necessary Covid precautions with our clients in line with provincial guidelines. Stay safe and stay well.

2 (two) is our magic number. This is how many clients can train in our studio at once. And you both have to be from the same household. ... Otherwise, it’s 1 (one). For more information on training in a private studio on Vancouver’s West Side, click on the link in bio. #newnormal #covid19gym #yvrfitness #letsmakehealthyhappen

The pandemic really knocked the wind out of us. It was a raw and visceral feeling, when the reality of what this meant for the personal training industry set in. So we can’t breath heavily together indoors. So we can’t share equipment with others. So we can’t stretch our clients. So we can’t spot. So the flow and fun and spontaneity we had when working with our clients is a thing of the past?... Not quite. Some days on the couch (yes, even trainers do that), some long conversations and some re-imagining of our business has led us to the opening of our own studio. Designed for one client (or two clients from the same household) at a time, our 50m2 is your 500m2 for your session. Nothing shared and everything gained. We look forward to seeing you in the gym - our gym - in the very near future. #watchthisspace See more

It’s almost time to move indoors! Work on our NEW private studio on Vancouver’s West Side is now underway and we plan to welcome clients in this exclusive space by mid-November. This 500 sq foot studio is not shared with other clients during your training time and is thoroughly sanitised between clients.... All current clients are guaranteed a training slot in the new studio! #newbeginnings #yvrfitness #covid19gym #letsmakehealthyhappen See more

It’s almost time to move indoors! Work on our NEW private studio on Vancouver’s West Side is now underway and we plan to welcome clients in this exclusive space by mid-November. This 500 sq foot studio is not shared with other clients during your training time and is thoroughly sanitised between clients.... All current clients are guaranteed a training slot in the new studio! #newbeginnings #yvrfitness #covid19gym #letsmakehealthyhappen See more

Did you know that sweat has a serious negative effect on hand sanitiser’s effectiveness? When hand sanitisers are tested, it’s done in laboratory conditions. Even if human subjects are used in the lab, their hands are perfectly clean and dry, ideal conditions for proper sanitizer effectiveness, but those conditions are unrealistic - especially in a gym. When it comes to killing disease-producing microorganisms, it’s all about concentration. Any presence of water, moistu...re or dirt can dilute the percentage of alcohol in the hand sanitiser to a concentration that is unlikely to kill disease-producing microorganisms. There is NO SUBSTITUTE for washing hands for a minimum of 20 seconds with soap and warm water WHEREVER POSSIBLE. If you are sharing equipment with others, consider using the break when changing equipment to re-wash your hands rather than reaching for the sanitiser. Avoid putting your hands near your face or anything your face might touch, such as the cap on your water bottle. And remember - we’re all in this together; be kind and have compassion for what others might be dealing with on any given day. #newnormal #healthandwellness #gymlife See more

What we are thankful for right now: clear skies park benches beach logs TRX soap and water frontline workers the opportunity to re-examine laundry detergent kettlebells having the time to s-t-r-e-t-c-h #newnormal #vancouverfitness #fitfam #personaltraining #personaltrainer #fitvancity #vancity #dailyhivevancouver #fitlife #personaltrainervancouver

Darwin’s theory of evolution comes to mind in these times. Adaptability, defined as being able to adjust oneself readily to different conditions, could be THE factor that determines our success on an individual and a societal level. Yet we are inherently resistant to change and there’s something inside us all that wants to cling to predictability, certainty and habit. What do you need to do to adapt to - and embrace - today’s reality? What do you need to let go of in ...order to do that? And because we’re all on this journey together, who could you ask to support you in that step? #newnormal #vancouverfitness #healthandwellness #personaltraining #fitnessmotivation #fitlife #fitfam #motivation #fitvancity See more

What we’ve been missing: seeing clients sweating in a group hugging seeing clients sharing equipment dining out simple choices seeing clients spontaneity sitting close to each other #newnormal #vancouverfitness #healthandwellness #personaltraining #fitlife #fitfam #fitvancity #personaltrainer #personaltrainervancouver #kitsilano #dailyhivevancouver #vancity

If you're in your third trimester of pregnancy, you may be wondering if you could possibly carry any extra weight around! But a well-designed and supervised strength training program helps to counter our centre of gravity's shift forward and upwards, which alters our posture and how we stand and walk as the belly grows. Focusing on the posterior chain (which includes hamstrings, glutes and back muscles) can help you maintain good posture which results in less low back... pain and may help with the birthing process and your post-natal recovery. Our client @lynsjensen looking amazing at 8 and 1/2 months in the gym! #thirdtrimester #pregnancyworkout #prenatalfitness #fitmomstrongmom #fitpregnancy See more

Whatcha going to do when the forecast is nothing but rain, rain and rain? Eat chilli! We love this vegan country chilli from @kitskitchen. With 16g of protein in a cup, it's not far off conventional chilli's average protein content AND it's lower in fat and has no added sugar and no preservatives. Who says comfort food can't be good for us?... #plantbased #vancouvervegan #yvreats #supportlocal See more

The yogis say that a person's age is determined by the flexibility of his/her spine. Some of our recent posts looked at exercises that strengthen the muscles of the back and shoulders to improve posture. Look out for our next posts that will show some simple ways you can promote better flexibility in your spinal column, and maybe knock a few years off the yogi’s estimation!... #spinalhealth #flexibilitymatters See more

You can’t beat that kind of logic, can you? And yet we are all guilty of wishing, hoping and praying for a particular outcome without actually putting something on the line and taking a risk to get it. Wayne Gretzky, the author of the above quote, is the leading scorer in NHL history. But Wayne shot and missed a lot more than he shot and scored in his career.... What shots are you taking today? #qotd #goals #motivation #inspiration #liveyourbestlife See more

Is what you’re eating at lunch as colourful as this? The folks at @heykokomo understand the importance of a colourful diet - and it’s not just about looking pretty on the plate! Colorful foods, which are generally fruits and vegetables, contain many of the vitamins and antioxidants we need with few calories. More plants in your diet will help to protect against cancer, heart disease, vision loss, hypertension and other diseases. ... Go on, make your mealtimes colourful! #plantbased #vancouvervegan #yvreats #supportlocal See more

Meet Si, the resident trainer in @hollyburnproperties buildings Casa Bella, Central Plaza and Hendry House. Si holds a Fitness Leadership diploma from Hilltop Academy. His personal background in fitness is varied and eclectic, having trained at a national level as both a ballet dancer and a kickboxer in South Africa. To learn more about Si, click the link in bio!... #IntegratedFitness #TeamLove #MyHollyburn #YVRtrainer See more

Most people who have achieved success have had their share of failures. When we fail, we have to rethink our approach and do something differently. Failure is where our most valuable lessons lie, if we let it teach us. #qotd #goals #motivation #inspiration #liveyourbestlife

A little bit of us in 56s...thanks to @sybukmedia for and to all of our clients who let their workouts be filmed! #yvr #yvrfitness #vancouverfitness #kitsilano #vancity #healthandwellness #personaltraining #personaltrainer #strengthandconditioning #igfitness #fitnessmotivation #fitlife #gymlife #fitnesstraining #workout #fitspo #personaltrainervancouver #homeworkouts #fitfam #dailyhivevancouver