News

Happiness

This past week, Lorea and I went to see a massage therapist who recently launched her own business. I have only ever been to one other massage therapist and was decently pleased. This woman, Laurie, was amazing. She immediately identified that my spine curves to the left, something I was unaware of, and she was able to identify, in detail, which parts of my back and quads were tight.

While I was waiting for Lorea to finish receiving her massage, I saw this poster hanging on Laurie’s wall and thought I would share the quote:
“Happiness is not so much in having as sharing. We making a living by what we get, but we make a life by what we give.”
If this quote resonates with you, share it with those closest to you and pass on the positive message!

How Far We Have Come

On Saturday April 13th, we had a Rep1 team meeting. The purpose was to bring everyone together and to discuss Rep1’s Vision and Core Values.

Prepping for, and speaking about our vision took me back to 2008-09 when Scott, Chad, and I were having a lot of secret meetings to discuss what we wanted in a fitness facility. We had all been in the industry for a long time so we thought we knew what would/wouldn’t work. In Oct of 2010, Rep1 opened its doors. We were lucky enough to have some independent training companies believe in and join us in trying to achieve our goals.

Two and half years later, we have 1 admin, 2 front desk, 3 Rep1 trainers, and roughly 15 independent training companies working out of our space. It is great to see that we are creating a Network of People that are Inspired by Health and Fitness working under the same roof.

The picture below was taken during a Friday at 7 am… Who would have thought we could create something so special. Wait until we expand!!!!

Win A Rep1 Bike Jersey And Shorts

In May we will be giving a Rep1 team bike kit away to our most dedicated spinner!  The person who does the most spin classes will receive a Rep1 / Lundin Group / Make-A-Wish jersey and bike shorts!  Not only will you be credited with all those calories burnt but you will also be getting a point every class going towards this competition for free gear.

This contest will restart in June as well!

Who Ate What?

Recently, the Rep1 staff were treated, by the owners, to dinner at Colony Pub. As is only human, some of the staff let loose and indulged in some foods they would usually avoid.

Can you guess who ate/ordered what?
#1- Two owners and one trainer ordered burgers and onion rings/fries for their main course
#2- Two staff had red wine, one had beer, and one had a diet coke
#3- One owner ordered beer…and thanked the waitress for not giving him a glass, as he prefers to drink from the bottle
#4- Someone ordered bacon-covered wings (for the table to ‘sample’ if given permission)
#5- Three staff and one owner ordered salads for their main course
#6- One trainer ordered a drink with egg whites in it
Have fun guessing!

Workout Music

Do you need motivation to get yourself to the gym or to continue your workout when fatigue starts to set in?

A new study was recently released describing the best motivational music and it all has to do with the number of beats per minute in the song! Apparently a song with 125-140 beats per minute boots your stamina and helps you conserve energy to keep going. The study suggested the following songs:
– “Single Ladies” by Beyonce
– “Thrift Shop” by Mackle Moore…you can ask some of my regular spin attendees, they all LOVE this song!
– “Birthday” by The Beatles
– “Take It Easy” by The Eagles
Try adding these songs to your playlist and hopefully they help!

Riding

So, went riding with Chad Friday.   Had a great time but realized that after 6 months of no mountain biking the legs didn’t feel to bad going up hill, funny, I guess the training and spinning does work! The test run was successful and my shoulder felt great, I’m ready for something more serious.  The weather should be good this weekend so test number 2 will get done!

Riding

So, went riding with Scott on Friday.  Had a good time but realized that after a punishing spin class in the morning all I should do is an easy spin and stretch.  It was a great Vancouver day but the intervals of the class that morning left nothing in the legs.  I also realized I need to get out on my mountain bike more!…  Fat tires rock!

What NOT To Eat Before Bed!

Everyone is different, but there are certain foods that most should avoid eating before bed. The following foods tend to negatively affect your quality of sleep, and we all know maximizing one’s amount of sleep before the next day’s workout is crucial!

 
#1 Milk- Milk is a healthy source of calcium and protein but its lactose content often induces a sugar high, resulting in having difficulty to fall asleep! Instead, try drinking lactose-free milk. This type of milk generally has a higher protein content than regular milk, and has a delicious creamy taste.
 
#2- Chocolate- Chocolate often contains caffeine, which will definitely inhibit your ability to fall asleep! Instead, try making your own chocolate-flavored protein brownie. Many low-carb and great tasting recipes are easily found on the Internet!
 
#3- Meat- Most meats are heavy and require a lot of energy to digest. Eating this before bed will cause your body to focus on digestion, and less on relaxing and falling asleep. Try filling your before-bed protein requirements with turkey meat, which contains tryptophan (a sleep-promoting amino acid). A slow-digesting protein powder, ie. a casein protein, is also a good option to have before bed.
 
#4- Celery- Celery is a natural diuretic, which means you will use the washroom more than usual after consumption (you don’t want this to happen throughout the course of the night!). Try having broccoli or cauliflower (I know, such delicious alternatives) instead!
 
#5- Fruit Juice- Fruit juice can be very acidic, causing issues for those with heart burn. It also contains lots of simple sugars which will cause the body to have a large sugar high and crash during the night. Instead, mix some fresh berries with cottage cheese. The cottage cheese provides slow digesting amino acids for your body throughout the night, and fresh berries have very little glycemic content.