Performance Institute
6501 Sprott Street V5B 3B8 Burnaby, BC, Canada

Here is your Filler Friday! This week's topic is on OVER-HEAD OPENERS. www.pitraining.ca///5/14/filler-friday-iv-over-head-opener

Here is your Supplement series for the week! PROTEIN POWDER Let’s talk about protein powders. Supplement stores, grocery stores, training studios, juice bars, coffee shops you name it. Protein powders are stocked, hosted and promoted in a vast number of places where food can be bought and consumed.... https://www.pitraining.ca//protein-powders-whey-casein-and

As the weekend approaches, many of you will take your rest days! Add this exercise for your active recovery. With your foam roller - open up your chest as you breathe through three spots as shown. Take the time to really release and breathe in each spot to release tension especially in your upper back. Happy Friday! ... #pitraining #performanceinstitute #fridayfunday #thesweatlife #activerecovery #trainertip #burnabygyms #vancityfitness #fitnesslifestyle

Need to increase glute activity? Let’s do some weight shifts! As you sit in a squat, shift your weight (not your hips!) side to side and forward to back without losing the tension in your pelvis. This will increase glute activity and help increase stability as you go for your heavy squats. Try doing 10 reps each direction on your squat day. happy squatting! ... Oh and May the 4th be with you ;) #PerformanceInstitute #PITraining #TrainerTipTuesday #strength #stability #mobility #strengthandconditioning #remotetraining #coaching #burnabygym #vancitygym #fitness #thesweatlife #healthylifestyle

Go at your own pace, but just keep going. Everyone has their own journey and has their own path to take - follow your own and not everyone else's. Follow your own progress, your own program, your own roller coaster. But don't ever forget, to never stop going. There are days that you need to take a pause - but thats okay, just remember to not get off the ride. You got this, and your PI family is always with you on this journey.... #PIMotivates #MotivationThursday #PIStrong #PITraining #PerformanceInstitute #BurnabyHealth #BurnabyGyms #YVRFitness #YVRFit #TheSweatLife #GymMotivation #HealthyLifestyle #StrengthandConditioning #YouGotThis #Motivation #VancityFit #VanFitFam #VancouverFitness #Fitness

Special thanks to PI client Lynda Cornick-Pidzarko Who shared this photo of her weekend meal prep using a recipe PI sent out with our usual newsletter sent Jan 15th In case you missed it: Courtesy of Realhealthrecipes.com... Most Italian Meatball Soup recipes contain crusty bread and orzo pasta in addition to the meatballs and veggies, so in order to ensure your best fitness results we’ve left those high-calorie, high-carb ingredients out of this delicious recipe. Instead we’ve filled this comforting soup with wholesome ingredients like sweet potato, chickpeas, kale, tomatoes and onion. Serve hot and enjoy!What you need Servings: 10 1 lb loose Italian sausage 1 sweet potato, peeled and diced 2 Tablespoons plus 1 teaspoon olive oil 2 yellow onions, diced 1 Tablespoon garlic, minced 1 teaspoon dried Italian seasoning teaspoon sea salt teaspoon red pepper flakes cup dry white wine 4 cups chicken broth 1 (15 oz) can diced tomatoes in juice 1 (15 oz) can chickpeas, drained and rinsed 1 (5 oz) package baby kale Instructions 1. Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper. 2. Form the sausage into 40 small meatballs using about a teaspoon of sausage per meatball. Place the meatballs on one of the prepared baking sheets and bake in the preheated oven for 10 minutes. 3. In a medium bowl toss the diced sweet potato with 1 teaspoon of olive oil and a sprinkle of salt and pepper. Spread the sweet potato over the remaining baking sheet and bake in the preheated oven for 15-20 minutes, until tender. 4. Heat the olive oil in a soup pot over medium-low heat. Add the onions, garlic, Italian seasoning, sea salt and red pepper flakes. Partially cover and cook for 10 minutes, until the onions are soft. Increase the heat to high. 5. Deglaze the pot with the wine and cook until evaporated. Stir in the broth, tomatoes and sweet potato and bring to a boil. Reduce the heat to medium and simmer, 8-12 minutes. 6. Stir in the meatballs, chickpeas and the kale until wilted. Season to taste with salt and black pepper. Enjoy! Nutrition One serving equals: 397 calories, 19g fat, 26g carbohydrate, 705mg sodium, 7g sugar, 9g fiber, and 20g protein.

Trainer Tip with Heather Ramsbottom - 3 Core Exercises Everyone Should do Perform 1 set of each Pre-workout as your activations OR 2-3 sets of all exercises for a more challenging core workout of its own! 1) McGIll "Curl-up or Crunch" (not really a crunch if you're doing it right!)... - 5 reps x 5 sec hold bracing the core as if receiving a punch - Repeat all reps with one foot extended, then swap sides and repeat - Increase hold time to advance and or perform multiple sets 2) McGill Side Bridge - 5 reps each side x 5 - 10 sec hold squeezing all muscles - level 1 bent knees and (support loaded shoulder with opposite arm- see video) - level 2 bent knees and extended top arm - level 3 fully extended body and top arm 3) McGill Bird-Dog - level 1 - on all fours reach L arm hold 5 sec, reach R arm hold 5 sec, reach L leg hold 5 sec, reach R leg hold for 5 sec. Repeat entire sequence 3-4 times - level 2 - reach L arm and R leg and hold for 5 sec. Repeat 5 times, then repeat on other side -level 3 - same as level 2, but "hand sweep" limbs in between each rep (don't touch the ground for entire set of 5 reps) - see video

Five reasons to meal prep this weekend: portion control (which helps you achieve your body composition goals) you’ll be less likely to make poor food choices (which helps you achieve your body composition goals )... improve cooking skills reduce food waste save money

Looking for your next core burner exercise? Try the windshield wipers! You can do this at home! Make sure to have a neutral spine, meaning no arching your back! Activate your core and let those muscles do the work. Do not let gravity win! ... Only go to the range of motion on where you feel your core. Once the tension is gone, you are moving your whole torso rather than isolating your abdominals. Try about 5-8 reps per side for 2-3 rounds! #PerformanceInstitute #Strength #CoreWork #CoreActivation #PIstrong #BurnabyGym #Kinesiologists #PI #PI2021 #NewGoals #AbRoutine #YVRFitness #Healthy2021 #Health #vanfitfam #VancouverFitness #vancityfitness

Great glutes don’t just improve your physique but they are also important for lower back health and developing athleticism. Check out the video for five great glute exercises!

DONATE TO THE PI GAMES HERE: https://support.cancer.ca//TR/IFE_BC_Event/IFE_BC_General_

CHECK OUT OUR NEW BLOG POST! www.pitraining.ca//20/whats-in-my-fridge-peanut-butter-tofu

To say that "2020 has been hard for many," is an understatement. However, during the COVID-19 pandemic the Canadian Cancer Society support services have increased in demand by 36%. As avid supporters for the last 13 years, we felt the need to run our annual event, full-speed ahead! So with saying, we are excited to present our 14th annual charity event for the Canadian Cancer Society. In order to keep everyone safe, the PI Games for 2020 will be completely remote and virtua...l. We recognize that this year has been hard for everyone, especially financially. Therefore, any donation value will be accepted to receive the PI Games workout rewards. Here is what you get: Workout from home thorugh TrueCoach from December 14th-17th Group Live Zoom Workout on December 18th ~ must be booked ahead as this will be limited capacity! Workouts will require no equipment And there is more! The more donations we achieve, the more reps the staff (yes, including admin!) will have to do! $500 = 500 pushups $1000 = 1000 air squats $2500 = 25 Rounds: 200m row, 10 burpees $5000 = 5000 posture exercises (braeburns / wall Flatteners / stick-em-ups) $6000 = 60 Rounds : 5 kettlebell swings, 5 kettlebell squats, 5 kettlebell deadlifts $7000 = 70 man-makers, 1000 armadillos $8000 = 8000 skips, double-unders count as 3 $9000 = 90 rounds 9 ring pullups, 9 hamstring curls $10 000 = 10,000 pound farmer's carry (100m) You ready? Click the link in bio! Dont forget to share to your family and friends too! @cancersociety #CCS #CanadianCancerSociety #PIGAMES2020 #PIGivesBack #CancerFundraiser #PIGamesCCS #cancersociety #fundraiser #cancer #strengthinnumbers #givebackfromhome #remotetraining #kinesiology #coaching #Remotecoaching #healthy #vancitylifestyle #VancouverTraining #YVRTraning #BurnabyTraining #StrengthandConditioning

What’s in my Fridge with Nutrition Coach Heather Ramsbottom

RESTRICTIONS UPDATE: Based on the new, updated provincial guidelines located on the government website, we will be resuming our group training classes in person, at Performance Institute as of November 20th at 5:30 am. Skating treadmill sessions will remain on hold until we learn more from our Public Health Officer.... Should you want to continue your sessions remotely, please let us know and we’ll be happy to accommodate you. Thank you all for your patience and cooperation during the last 12 days. We truly have the best clients and cannot thank you enough. We look forward to seeing you all again very soon! Happy Thursday indeed! <3 #PITraining #PerformanceInstitute #StrengthandConditioning #VancouverTraining #BurnabyTraining #Health #Wellness

Many of us are probably getting tired of sitting around lots at home during this time. Make sure to move or stretch every hour to give your body mobility and prevent stiffness all throughout. If you are sitting a lot, try to incorporate this Dynamic Quad stretch to loosen up those hips, and legs from sitting for long periods of time. Trust me, you’ll thank us for this . hang tight as we wait for approval prior reopening. We will announce further updates once we hear more i...nformation on reopening. Keep an eye out, we miss you guys! #PerformanceInstitute #thursdaythought #TrainerTipThursday #PITraining #trainingmotivation #trainingathome #Mobility #MobilityatHome #thesweatlife #healthy #balance #lifestyle #strengthandconditioning #remotetraining

Trainer Tip with Heather Ramsbottom