Semiahmoo Athletic Club
1990 152nd St v4a 4n6 Surrey, BC, Canada

Practicing post open WOD shavasna @semiahmooathleticclub

Couples who squat together @semiahmooathleticclub

Throw your hands up in the air if you love starting your Fri Yay @semiahmooathleticclub

#KnowledgeBombs from our in house nutritionist and hormone expert @snatchesandsamosas . . . Why do we focus on optimizing the pillars of good health prior to focusing on body composition goals? ... Because losing fat and maintaining optimal body composition is about SO MUCH MORE than creating a calorie deficit. Factors such as chronic inflammation influence what calories do in your body. Gut issues are running rampant these days for a multitude of reasons stemming from poor food quality (studies have shown how pesticides negatively impact the gut microbiome) unmanaged stress (even short term exposure to stress has been shown to lower beneficial gut bacteria) sleep deprivation (just a few nights of poor sleep can decrease insulin sensitivity) ...just to name a FEW of the MANY underlying root causes. Gut inflammation can lead to abnormal function involving your vagus nerve, which is the primary pathway in the gut-brain connection. The reason why the gut is often referred to as the second brain is because the function of your vagus nerve can directly inhibit or stimulate the absorption of calories. This is why we constantly stress that your hormones are more powerful than the BEST diet or exercise program. Creating a caloric deficit is not going to help you achieve your goals if you are experiencing chronic inflammation. Just because you have lived with gut issues for most of your life, doesn’t make it normal (trust me, I’ve been there). You have to earn the right to optimize your body composition. And that starts with prioritizing your health > everything. #SnSmethod #MoreThanMacros #GutHealth #HormoneHealth #Mindset #Stress #Sleep #Movement #foodquality

This year marks CrossFit Semi's 7th year competing in the @crossfit open What’s your favorite memory of the CrossFit Open? Cheering with your box members for your fellow athletes? Pushing yourself beyond a goal you’d never thought you’d reach? Comparing your results with athletes from around the world? Or just collapsing on the floor in a joyous heap of exhaustion?... Whether it made you smile or wince with pain, it’s time to get ready to do it again, as registration is live for the 2021 CrossFit Open! This year’s three-week Open is designed for accessibility and flexibility, so you can do it from your gym or at home, depending on local closures and your personal preference. Don’t have the right equipment? This year, CrossFit is offering the Open’s first equipment-free option, so you can do it without gear in your living room, garage, or any park or flat space. The Open offers divisions for all ages from teenagers to masters, and welcomes everyone from beginners to top professionals, as well as for the first time adaptive athletes. Better yet, the return of the Affiliate Cup means you can assemble a team to represent your box in the worldwide competition. Want to take it to the next level? This year, one in 10 athletes and one in four teams will advance to compete in a new continent-based online Quarterfinals round, so the dream doesn’t have to end with your last Open workout. The Open competition kicks off on March 11 at 5 p.m. PT, with the release of Open Event 21.1. So start the new year right with a resolution to do the Open and make some new memories. Sign up now at https://open.crossfit.com

On Tuesday’s we thrust #OpenPrep @semiahmooathleticclub

Repost @snatchesandsamosas Merry Christmas from the Scali’s We are grateful AF for all the unconditional love and support from family, friends and the @semiahmooathleticclub FitFam. This year has only reinforced how strong our community is. We are so much more resilient to what life throws our way because of you guys.... We can’t wait to get back to sweaty hugs and the annual Ugly Christmas Sweater party next year

Monday’s don’t have to suck. Start your week off on the sweaty side @semiahmooathleticclub

OG member Diesel representing the FitFam @semiahmooathleticclub #WhoLetTheDogsOut #Kilo @halohal0

From the bottom of our hearts, we are so grateful for each and every FitFam member for the unconditional love and support that kept @semiahmooathleticclub thriving through the challenges of 2020. There is so much we could say about how empty we felt both literally and figuratively when we had to shut our doors... but let’s keep the positivity rolling into 2021 and sum it up with the fact that we would not be here today without you Fam We are so excited for a year of screa...ming out loud while dropping heavy weights and giving sweaty hugs soon... #SemiVSCovid #RIPhomeWODS

Repost from our in house nutritionist and hormone expert @snatchesandsamosas READ THIS before committing to the next crash diet or exercise program that only takes you FURTHER away from achieving your goal body composition Your cells don’t know whether they’re being subject to famine because of a New Years resolution or trendy fad diet. They have no idea that you are CHOOSING to restrict calories or food groups and will do anything to help you survive. You weren’t bor...n with a slow metabolism and it didn’t get slower because of your old age - your metabolism ADAPTED to burning less calories to match the underfed state, in order to keep you alive. So eventually when you can’t white knuckle yourself into sticking to your poverty caloric intake anymore, you will gain weight when you inevitably start eating above your adapted metabolic rate. Another way your body survives crash dieting is by cannibalizing muscle. Muscle is calorically expensive (requires more kcal to sustain than body fat), so when energy intake is low, your body may destroy its own muscle to burn as fuel (converted into carbohydrates). The hormonal shifts that are triggered throughout this process may also lower leptin - the hormone that triggers feelings of fullness, fuelling overeating/binge eating episodes when you finally allow yourself to eat. The chronic elevation of cortisol (a caloric deficit is a stressor) may also further break down muscle mass, inhibit fat loss, and even contribute to body fat gain around the midsection, as that’s the easiest place for your body to access energy when it perceives a threatened state again (aka yo-yo dieting). So instead of slashing calories to reach a goal weight temporarily, only to gain all the weight back and then some... shift the focus to creating healthy behaviours that are sustainable for the rest of your life to build muscle mass, lose body fat (not total mass which includes muscles), and maintain that body recomposition for the rest of your life WITHOUT the need to engage in aggressive diet/exercise protocols every New Year or summer. #SnSmethod #PrioritizeYourHealth #Hormones #Mindset #Fitness #Nutrition #Lifestyle #Sleep #Stress

Double tap if you braved this WOD today @semiahmooathleticclub #NoCherrypicking

Ask our in house nutritionist and hormone expert @snatchesandsamosas what products may supplement your nutrition and fitness plan to achieve optimal performance, body composition and health today @semiahmooathleticclub #SupplementSmarter #StockedUp #SwolemosaSZN

WOW after ordering our biggest inventory haul to date we are already sold out of all the limited edition Kilo shirts and almost sold out of all the sweaters Thank you for the overwhelming support in representing the club FitFam #FitFam #CommunityStrong

Gains for lunch @semiahmooathleticclub

Wednesday Wisdom from our in house nutritionist and hormone expert @snatchesandsamosas Lifting weights doesn’t make you bulky.... Lifting weights builds the muscle mass that reveals the muscle tone after a cutting phase. Enter a cutting phase without developing adequate muscle mass first and you will either end up with that skinny fat look or eating such low calories that you won’t be able to maintain your body composition. Muscle is calorically expensive - the more you have on your body, the more calories you GET to eat to maintain that muscle mass! However, muscle mass also takes adequate food and rest over a LONG period of time to build. If you’re in and out of dieting the majority of the year, you’re not providing your body with the raw materials to build muscle efficiently. So instead of planning your next yo-yo diet attempt (if you can’t maintain your results, it’s clearly not a long term solution) consider dedicating adequate time to building that #swolemosa bod first. #SnSmethod #BasicAF

That face you make when 30 air squats in a WOD feel harder than your 1RM back squat @semiahmooathleticclub

Double tap if you’re wishing @trainertannace and @mr.evanscarlson by joining in on the birthday burpees @semiahmooathleticclub