Charlotte Reiher

Daphne Damborg

Sorry about the late update!!! We have a good group coming for a workout today at 6pm at Eric Hamber in Vancouver, BC.

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This is open to anyone and will be a fun little get together! We’ve got everything from a competative CrossFitter joining us to my Mom and her sister so it’s open to all ages/levels! Come by and have some fun and get a sweat on to finish off your weekend!

This weeks boot camp location is TBA if the weathers still nice we’ll probably go to a park in the yalettown area!

Remember the facility has change rooms and showers so feel free to take advantage of them!

If it’s your first time at the boot camp please come 15min early so we can talk to you about it and tell you about the 90 day challenge. If you’re a regular then we’ll see you at 5!

How do I come for Free!?

There’s 3 simple steps to join our indoor weekly bootcamp %100 free!

1. Set a goal

Whether it’s to run a marathon, lose 10lbs, improve your 5km run time, or even just look better naked! Make it something attainable during your 90 day challenge.

2. Pick a Kit

Visalus offers a plethora of kits to meet any goal! Check out all the options here.

3. Get 3 friends to join you!

Thanks to Visalus’ refer 3 get yours free program if you refer 3 friends to the same kit, yours is %100 free! and so is your bootcamp!

Note:

You do NOT have to ‘buy in’ to anything to get your kit free. When you order your kit your login name will become your link (ie. johndoe604 would be: johndoe604.bodybyvi.com) if 3 people join the challenge using that link yours is automatically made free! It’s that simple.

This week the boot camp will be back at CrossFit BC in Yaletown at 4pm.

Remember the facility has change rooms and showers so feel free to take advantage of them!

If it’s your first time at the boot camp please come 15min early so we can talk to you about it and tell you about the 90 day challenge. If you’re a regular then we’ll see you at 5!

How do I come for Free!?

There’s 3 simple steps to join our indoor weekly bootcamp %100 free!

1. Set a goal

Whether it’s to run a marathon, lose 10lbs, improve your 5km run time, or even just look better naked! Make it something attainable during your 90 day challenge.

2. Pick a Kit

Visalus offers a plethora of kits to meet any goal! Check out all the options here.

3. Get 3 friends to join you!

Thanks to Visalus’ refer 3 get yours free program if you refer 3 friends to the same kit, yours is %100 free! and so is your bootcamp!

Note:

You do NOT have to ‘buy in’ to anything to get your kit free. When you order your kit your login name will become your link (ie. johndoe604 would be: johndoe604.bodybyvi.com) if 3 people join the challenge using that link yours is automatically made free! It’s that simple.

This week the boot camp will be back at CrossFit BC in Yaletown at 5pm.

Remember the facility has change rooms and showers so feel free to take advantage of them!

If it’s your first time at the boot camp please come 15min early so we can talk to you about it and tell you about the 90 day challenge. If you’re a regular then we’ll see you at 5!

How do I come for Free!?

There’s 3 simple steps to join our indoor weekly bootcamp %100 free!

1. Set a goal

Whether it’s to run a marathon, lose 10lbs, improve your 5km run time, or even just look better naked! Make it something attainable during your 90 day challenge.

2. Pick a Kit

Visalus offers a plethora of kits to meet any goal! Check out all the options here.

3. Get 3 friends to join you!

Thanks to Visalus’ refer 3 get yours free program if you refer 3 friends to the same kit, yours is %100 free! and so is your bootcamp!

Note:

You do NOT have to ‘buy in’ to anything to get your kit free. When you order your kit your login name will become your link (ie. johndoe604 would be: johndoe604.bodybyvi.com) if 3 people join the challenge using that link yours is automatically made free! It’s that simple.

Todays class will be at 5pm at the track at point grey high school.

Sorry about the change in venue there have been some mix ups with keys because of the CrossFit Games going on in california!! We’ll be heading to the track today to get our sweat on. Anyone is welcome to join! I’ve got my Sand bag

How do I come for Free!?

There’s 3 simple steps to join our indoor weekly bootcamp %100 free!

1. Set a goal

Whether it’s to run a marathon, lose 10lbs, improve your 5km run time, or even just look better naked! Make it something attainable during your 90 day challenge.

2. Pick a Kit

Visalus offers a plethora of kits to meet any goal! Check out all the options here.

3. Get 3 friends to join you!

Thanks to Visalus’ refer 3 get yours free program if you refer 3 friends to the same kit, yours is %100 free! and so is your bootcamp!

Note:

You do NOT have to ‘buy in’ to anything to get your kit free. When you order your kit your login name will become your link (ie. johndoe604 would be: johndoe604.bodybyvi.com) if 3 people join the challenge using that link yours is automatically made free! It’s that simple.

One of the links is a video my roommate sent to me, he found it during his reddit browsing and it scared him a little, so hopefully it can do the same for you! The fact of the matter is, high carb and high sugar diets are not only the root of our obesity epidemic, but they lead to a plethora of diseases including (but not limited to) cardiovascular disease, high blood pressure, type 2 diabetes, osteoporosis and cancer. The more you learn and read the easier it is to avoid these foods as you realize that you are literally killing yourself from the inside out. If you remember, that’s why I choose ice cream, because personally I think it might even be worth dying for

Check it out. It gives a little insight into how sugar actually affects your body/bloodstream.

This is yet another reason why the Paleolithic Diet is based around low Glycemic Index (low sugar) foods!

At the beginning of the video they look at a client who has limited his sugar/carb intake (15g of sugar a day) and had lost 47lbs in the process. His blood is beautiful and healthy, the cells are actively doing what they are supposed to do, carrying oxygen and nutrients throughout his body. He then goes and consumed a lot of ‘everyday foods’, a banana, a poptart, some pop, some yogurt and a few other snacks. 10 minutes later they re examine his blood. His blood cells have stacked themselves together. They slow down and begin to get glued together as the liver begins to convert all the sugar into fat and triglycerides in the blood stream, which I discussed in my article ‘It’s just sugar‘. When your blood stream can’Death By SugarDeath By Sugart properly transport the nutrients throughout your body, more and more of it ends up being stored as fat. That’s why even if you ‘eat healthy’, an excess in carbohydrates will slow the absorption and transportation of all the healthy foods through your body. From there you’re dealing with some pretty severe inflammation. You can read further about the issues of inflammation in this article from sciencedaily.com:

Metabolic syndrome is a condition afflicting one quarter to one third of adult men and women and is an established pre-cursor to diabetes, coronary heart disease, and other serious illnesses. Patients have long been advised to eat a low-fat diet even though carbohydrate restriction has been found to be more effective at reducing specific markers, such as high triglycerides, characteristic of the syndrome. Now, a new study indicates that a diet low in carbohydrates is also more effective than a diet low in fat in reducing saturated fatty acids in the blood and reducing markers of inflammation.

Checkout the full article here.

Stay tuned as I’ll continue to share relevant stories / articles and tips to help you stay healthy!

Alex Sparling

Meghan Choo

Caroline Kapowski

We had a great little Dumbell Combo Workout last week! Left the girls with some issues walking by the sounds of it!

There is now a facebook group where these updates will get posted. It’s also a place where you can ask questions about your diet and training outside of bootcamps in order to maximize your results on your 90 day challenge! So get in here, pick a product, and let’s get you fit!

This weeks bootcamp for Sunday July 8th is cancelled! Sorry for any inconvenience! If you’re still interested in getting a workout shoot me a text or give me a call and let’s get some exercise in the sun at the park/beach! Or check the home page for “50+ workouts with no equipment necessary!”

Note: there are showers and changerooms available on location if you need to come from somewhere or head out right after!

How do I come for Free!?

There’s 3 simple steps to join our indoor weekly bootcamp %100 free!

1. Set a goal

Whether it’s to run a marathon, lose 10lbs, improve your 5km run time, or even just look better naked! Make it something attainable during your 90 day challenge.

2. Pick a Kit

Visalus offers a plethora of kits to meet any goal! Check out all the options here.

3. Get 3 friends to join you!

Thanks to Visalus’ refer 3 get yours free program if you refer 3 friends to the same kit, yours is %100 free! and so is your bootcamp!

Note:

You do NOT have to ‘buy in’ to anything to get your kit free. When you order your kit your login name will become your link (ie. johndoe604 would be: johndoe604.bodybyvi.com) if 3 people join the challenge using that link yours is automatically made free! It’s that simple.

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90 Day Challenge Goals

To maintain apprx current bodyweight (208lbs) while increasing my strength #s below.

Back Squat: 400lbs+
Increase Deadlift: 475lbs+
Front Squat: 350lbs+

500m Row: 1:21
250m Row: 39.4
2km Row: 7:00.1

I plan to achieve this using the Fit Kit as well as Blonyx HMB+ Creatine while following a squat program 3-4x a week with a variety of short sprint and some longer run workouts in between.

You don’t need your own website to do a 90 day challenge! Checkout my page here about the benefits of a 90 day challenge, or come by our free boot camp for Visalus 90 Day Challengers Sunday at 5 and we can chat!!! What have you got to lose? 

And a little something to make this post more interesting… 54″ box jump. We’ll see if I can top it after 90 days!

Boot Camp number one was a success! Being a sunny afternoon in the middle of Greek days etc. definitely made for no need for 2 classes, but as you can see in the picture the ladies that showed up for the 5 O’clock class got everything they came in for!

If you’re interested in joining in on our Bootcamp, Contact myself or Alex Sparling. Checkout the BootCamp FAQ Here.  Be sure to follow this section of the blog for updates and information regarding the Boot Camps and information on location and date changes.

This weeks class will be held at 5pm on Monday July 2nd because of the holiday. There will only be 1 class so come early to sample some products and set some goals!

How do I come for Free!?

There’s 3 simple steps to join our indoor weekly bootcamp %100 free!

1. Set a goal

Whether it’s to run a marathon, lose 10lbs, improve your 5km run time, or even just look better naked! Make it something attainable during your 90 day challenge.

2. Pick a Kit

Visalus offers a plethora of kits to meet any goal! Check out all the options here.

3. Get 3 friends to join you!

Thanks to Visalus’ refer 3 get yours free program if you refer 3 friends to the same kit, yours is %100 free! and so is your bootcamp!

Note:

You do NOT have to ‘buy in’ to anything to get your kit free. When you order your kit your login name will become your link (ie. johndoe604 would be: johndoe604.bodybyvi.com) if 3 people join the challenge using that link yours is automatically made free! It’s that simple.

Now while you read this, remember that it’s All Just Sugar (link).

The paleolithic diet largely revolves around foods low on the glycemic index which even further helps to avoid all the issues listed in the graphic below.

Thanks the total health blog for the infographic!