Coastal Connection Blog

Langley, Walnut Grove and Surrey's constant source of quality information in the Personal Training, Fat Loss, Strength and Conditioning, Fitness and Nutrition fields.

Introducing our newest Coastal Coach, Danny Gordon!

Hey Coastal members. I know things are crazy busy for you all right now but I wanted to take a quick sec and let you know of a few cool items. First of which, we're growing! It's no secret that there are a bunch of new faces around the facility in all areas. With new awesome members, our burgeoning Coastal Coaching team, and of course the additiona...
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Join us for our 12 Days of Christmas!

​with proceeds supporting the Langley Food Bank​GET READY FOR SOME FITNESS FUN!Join us to get your fitness on this Holiday Season with our 12 Days of Fitness. Featuring a new movement every second day, our festive fitness exercises will keep you energized this season.SUPPORTING A GREAT CAUSE!We are partnered with the Langley Food Bank this yea...
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What the FMS (Functional Movement Screen) Can Do For You

by Andre​w HemingWant to burn fat, build some lean, defined muscle, get in shape and feel great? Who doesn't?! To get to these results, most folks just hop right into things. As a result, many of them end up like Sarah. Sarah's Sad Story Like most folks, Sarah didn't get a Functional Movement Screen before she started training. Instead she just jum...
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The World's Best Piece of Cardio Equipment: The Prowler

by Andrew Heming​Want to melt fat off your body and get in great shape? If so, what tool are you using the get the job done? Should you use a bike, treadmill, elliptical, rower, stepper or some other expensive piece of cardio equipment? What is going to give you the best possible results? What if I told you there was a better option to get the job ...
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Why You Don't Need a Meal Plan

​by Andrew HemingIf you want to get in great shape and finally achieve your fitness goals, you had better address your exercise AND your nutrition. This leads many people to seek out not just a training program, but also a meal plan from their Trainer. At first this makes perfect sense. This would give you a plan for the gym and the kitchen. Howev...
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Why Most Women Fail at Weight Training and What to Do About It

​by Andrew HemingWeight training is a fantastic way to transform your health, your performance and your appearance. However, most women won't get any of these benefits. Will you be one of them or will you enjoy all that weight training has to offer?​The Typical Story​Like most women, Jane's first experience with working out was doing cardio. She tr...
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The Secret to Permanent Weight Loss

by Andrew HemingOh the seemingly elusiveness of permanent weight loss. I must admit I chuckle inside every time I hear how this baffles scientists. It is as if searching for the keys to permanent weight loss is like searching for that pot of gold at the end of the rainbow. Is it some invasive surgery? A new diet? A special new piece of exercise equ...
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10 Habits of Highly Effective Exercise Nutrition - Video Series Learning Module

10 Habits of Highly Effective Exercise Nutrition - Video Series Learning Module

We are excited to show you the first series of a seminar given by Andrew Heming at our facility, on exercise nutrition. In this informative presentation, Andrew gave us insight into what exercise nutrition is, and how it differs from other forms of nutrition you have learned about in the past. He also covered the importance of not letting nutrition 'trends' and 'fads' sidetrack you from your fitness goals, by sticking with foundational nutritional principles to guide your eating decisions. Finally, in this video you will also learn the Top 10 exercise nutrition habits to help you achieve your best body in the most efficient way possible.

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Training and Rehab... the lines are blurry.

 

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New Coastal Fitness Swag Has Arrived

Get Your Fresh New Coastal Gear

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Athletic Therapy is now at Coastal Fitness

Functional Movement Systems....why?  

FMS-and-SFMA-pic1
The Functional Movement Screen (FMS) has been around now for almost 20 years.  It has become known as the standard for screening both athletes and non athletes to check to see if they have the movement competency necessary to begin a training/fitness program.   However, it is not as well known that the FMS is just part of a bigger system called Functional Movement Systems.  Functional Movement Systems helps to unify the fitness and performance/fitness training world with the medical and therapy world.    Often times therapists and fitness/strength coaches  do not see eye to eye.  This happens in pro sport and it happens in everyday clinics and gyms around the country.  The therapist thinks the strength/fitness coach is doing too much and the strength coach/trainer thinks the therapist is doing too little.  This should not be thecase.  In fact, it is vital that these two professionals work together.  Functional Movement System provides a common language and agreed upon criteria of movement necessary to start training.    

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The Polar Loop - Accountability one step at a time.

Sometimes technology comes along that helps people get and stay fit.  Sometimes it distracts them and causes more harm than good.  Now before you think I am a tech seeking geek looking for the next gadget, do know that the back bone of what makes Coastal and fitness in general successful is consistent really hard work.  No device, app or the other has ever or will ever replace this.  With that disclaimer out of the way let's get into why I think Polar has created a great set of products and tracking environment. 

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What to eat before, during, and after exercise.

Workout-Nutrition-Infographic

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Changing the game; again!

Heart rate monitoring during exercise is nothing new to the fitness industry.  There have been watches allowing individuals to train within different zones around for well over a decade.  This personalization has improved peoples results, increased accountability and shown quantifiable results; all good things, yet only limited to Group Trainingindividual use.  At Coastal we know that our members like training in groups. Our semi private training environment and high energy metabolic classes are getting great results.   Our group programming follows the latest data on fat loss and works in an interval basis going back and forth between fixed work and rest intervals to get the heart rate to increase and decrease and repeatedly within the same session, (metabolic interval training) this has been proven to be the second best method (next to resistance training programs) in an effort help members lose body fat.  

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Why do I need a post workout shake?

“Why do I need a post workout shake?”

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It's called a plank, not 'walk the plank'.

There has been a slightly alarming trend in the fitness industry that I want to address head on.  It is the idea that a workout needs to be 'tortuous' to be effective.  In fact I feel that this word and its synonyms should be removed to describe fitness altogether.  Listen first off let me qualify this by saying that long term health and fitness requires hard work, dedication and sweat.  The 'easy button' is a fallacy and is not promoted at my facility.  That being said there is no place for words to describe fitness in a manner that is ridiculously arduous, involves hours upon hours of repetitive 'insanity' or anything of the sort.  Where this idea that health and fitness somehow has to go to the next level is troublesome and extremely dissuading for members of our population that need to become more active.  

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Get your hands on the wheel

Health and fitness is a crazy game.  We know that it is good for us but yet often we find ourselves on the side of the road watching things go by.  Listen its pretty simple, if you don't have the drivers wheel in your hand you are at the mercy of someone else; and there is no neutral.  Picture yourself driving a bus with a bus-langley-gymclear destination in mind.  Off you go.  Along the way you get tired, need to use the washroom, need to eat, take a small detour or and give the wheel over completely.  It happens.  A lot.  I see it everyday at my gym.  I've given the wheel over a few times myself.  Someone else was driving that bus and unlike a real bus driver they don't care where you end up, they have their own interests in mind. Most times when the bus comes to a stop the person is unhappy and frustrated because the stop they got off at is not the one they set out towards when they were driving.  The fact is if someone else is in control of the wheel your food decisions, whether or not you get to the gym, or go for a walk, run, or hike, or even your sleep patterns, someone else is.  I have seen this play out time and time again.    Since they gave up control of their food prep and cooking (fast food), exercise (watching tv, internet ect).   Remember at the beginning I mentioned that the bus has no neutral...?  Well the same can be said about your health. Your choice is A or B.  Its either helping or its hurting.  The choice to eat breakfast: helping.  Next choice, to eat a fast food option: hurting. The choice toplan a or b exercise  helping.  This goes on all day everyday.  Dont get me wrong this can be difficult and is why the result is often one of frustration and inaction.  As the owner of a fitness training business I have a few strategies that can definitly help.  Firstly though, if you are not holding the steering wheel and choosing what road you are driving on, you will end up at someone else's destination.  As we all know choice A or B is already plenty difficult as it is, dont let someone else drive the bus. Lets not complicate things.  The internet has made a muddled mess of the fitness world with all the extra information has done for us is let us fall into paralyzation by analyzation.  This inability to act as a result of too much info.  As a gym owner in the Walnut Grove area of Langley there are a few caveats to this metaphor that we have come accross that I will discuss in my next post in bringing along the right team (or navigator if you will).  So stay tuned for the place where delegation (asking for directions) is appropriate.  In the mean time start to take some control back (go for a walk, shop at a farmers market for some fresh local produce), in other words get your hands on the wheel!

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Put on Your Mask First


We’ve all heard and seen it when we fly, the flight attendants diligently stand at the front and mid plane and go throughthe motions telling us stuff that we know will save our lives in the rare case of an on board emergency.  Why do we glaze over at this point?

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Muggy Classrooms and Body Transformations

Muggy Classrooms and Body Transformations

 

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Accurate Arrows and Washing Dishes

Well-Directed Effort: Accurate Arrows and Washing Dishes

fitness langley

Think back to your favourite movie battle scene situated in a previous era, one which included archers. Picture the two opposing armies taking their respective battle lines and starting a full frontal assault. Now imagine one archer amidst the line of archers with a helmet two sizes too big. When the command is given for the archers to open fire, the poor combatant’s

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Put the Fun Back in Functional Training

Include the "Fun" in Functional Training


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Book Release!

What a great project.  Super excited that this book reached an amazing total of 9 best selling lists on Amazon.com.  My new book is chalked full of the best advice from the Top Fitness Pros in North America. Together we collaborated to write this book full of fitness secrets, tips and advice.  I am super excited about this project and to be able to author a book with fitness pros like Alwyn and Rachel Cosgrove has been a huge privilege. 

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Hard Work, Works! Pt 2

Hard Work Pays Off

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Hard Work, Works! Pt 1


“If you want to compete in the Olympics, choose your parents wisely” – Author Unknown

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Stop Picking up Dimes!

I am tired of seeing people drop a dime, bend over to pick it up, while doing so, a hundred falls straight out of their back pocket.hundred-out-of-pocket

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Navigating Minefields; Tricky but Doable

“When walking a minefield follow the bigger footprints that made it to the other side.” – Duncan Harrison

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Christmas, Fitness and Charity

Langley fitness trainingWith the holidays about to spill over I thought it was time to relate a few items that are important this time of year.  

I am not going to give one of the ra ra speeches about how to ovoid overeating and drinking or how to not offend you mother in-law.....again.  What I am going to do is talk about being active over the holidays and more importantly being charitable.  

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Coastal Fitness Recipes

Salad Buffet

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Core Values

We believe that a company’s core values should define who they are and uphold a standard that must always be met.  We have worked hard to develop these to not only write them on paper but allow them to define Coastal Fitness as a whole.  These values have allowed this business to thrive in a less than ideal financial market and are something that we feel should be a public symbol of who we are and what we stand for. We realize that some of the values may seem to overlap, but have been left separate as we feel it necessary to recognise them on their own.

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FMS Review and Reasoning

fms1The Coastal Fitness staff recently attended a conference/seminar in Seattle, Washington. Here is a little background as to why we chose to go and few of the benefits of what we learned in becoming FMS(Functional Movement Screen) Certified.

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Setting Goals; Let's Get Smart

Well with the ‘off season’ among us in most major sports, now as strength coaches the real work can get done goalsand   there is no better time to talk about goal setting. Whether you are an elite athlete or someone wants to lose few pounds you need to set goals, period. It is how one goes about setting their goal(s) which is crucial for achieving them. I suggest people use the SMART acronym when setting their goal(s).

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Tomorrow Never comes

Tomorrow. What does this word mean to you? For some it means opportunity, many procrastinate until tomorrow,for others it has worry, yet there are those who think tomorrow is a fairy tale. I fall into the latter category.unite-tomorrow
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A plan is the bridge to your goals

A Coastal Fitness team member recently submitted a new blog post on goal setting. (To be posted soon). This is a very important step for all of us who are looking to make changes with our body or even just to stay healthy over the long term. I got to thinking as I was reading it over, that there was something missing, not in the article itself but in the whole idea. Something that was integral to the success of reaching said goal. I thought to myself, what a great learning opportunity this was, a way that I can improve as a trainer. I realize that while both long and short term goal setting is vital for client’s success; the action steps to get there are actually ‘the plan’.

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Fat Loss; Its time to face facts!

With summer’s inevitability we thought it appropriate to write a quick blog update on fat loss. I mean, really, who wants the stuff....? This post will shed light on some magnifying_glassgenerally accepted fat loss methods that simply just don’t work; but more importantly what does. Firstly, I would like to thank Alywn Cosgrove for providing the muse for this post.  Seeing him speak at a Perform Better conference recently was nothing less than eye opening and inspiring.  My hope is that the research presented will put an end to your fruitless fat loss methods.  You can achieve significantly more in less time than you thought.

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Running with Knee Pain? Let's Fix it.

knee_painWe recently finished a talk with a group of runners training for the Run for Water at Peninsula Runners in Abbotsford.  This is a summary of what we spoke about. 

It is well documented that one of the most common areas of injury in runners is the knee joint.  One of the main reasons for this is the lack of balance in the muscles that stabilize the knee.  For most runners they have strong/tight quadriceps and weak posterior chain muscles (hamstrings & glutes).  These imbalances lead to knee problems.   Using some simple exercises can help START you on the path correcting these imbalances.

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Kids and Veggies? How?

One of the most common questions I am asked is “How do you get your kids to eat their veggies?” children-eating-veggies

 

My first response would be “Do your children see you eat vegetables?” Most important is that you are setting a good example for your children and eating vegetables as well.

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HIT Sessions

 

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Video Games for Fitness = Exergaming?

Nearly every game system has a fitness game like the Wii Fit and EA Sports Active.  The NPD Group500x_wiipushups tracks computer and video game sales in the United States. It reported in 2004 that:

  • Console and portable software sales: $6.2 billion
  • Console and portable hardware and accessory sales: $3.7 billion
  • PC game sales: $1.1 billion

With the already massive wellness/fitness/diet market worth well over $400 billion it’s no wonder the video game sector has tried to tap into that.

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Tids & Bits: A review of things we like.

We are always asked about this product and that product,two-thumbs-up

Well what do you recommend?” So in an effort to save our ever increasingly valuable breath we have created this list.  So here is a little review of a few of the products that we use both personally and with our clients.

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What's For Dinner

Being a mom of two, working, keeping up the home and all the other things that come up each day, I busy_momunderstand how busy life can be.

The way I have brought some ease into our household and ensured that we are eating healthy, well balanced meals is to do some meal planning.

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Sleep - The Underrated Resolution.

Lack of Sleep

Sleep has a huge impact on performance and health.homer_sleep  I know from experience that most people do not get enough sleep over the course of the year because of work, family and school.

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Dental insurance; the model of how NOT to take care of your fitness!

My wife has a great health insurance plan that includes regular visits to the dentist.  A valuable asset sparkteeththat many covet.  They pay pretty much 100% of all our visits as long as they fit into the ‘normal’ category; once a month whitening’s for the $1,000,000 smile are extra.  Ok, so I’ll get right to it, I had a spot that had the very strong potential to become a cavity in the near future, so I book in to have a ‘preventative resin’ done so the cavity doesn’t happen.  This is where things started to get a little squirrely.
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Hangovers vs. A strong focus

This week has been one of the best weeks professionally in the last year.  Coming back from 2 weeks in Mpalmtreeaui I had a tough week suffering from severe vacation hangover.  Thankfully I am not the type of person to be overwhelmed by a down week.
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I’ve heard you say it a thousand times; and how to never say it again.

As the years of experience start to pile up there are certain things that one hears in certain situations over andno_time
over.  One of the ones I have been reminded of lately is ‘I don’t have time’.  Whether the goal is more exercise, food preparation, self improvement reading, more sleep, etc, the excuse (yes, I said excuse) is 7 times out of 10, “I don’t have time”.  This past year has given me perspective like no other.

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Questions? You have 'em.... we can help.

The fitness industry is very convoluted and often information that is out there is not applicable to your situation.  What we are looking for here is your input.small_Puzzled_Look

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Introducing the new Coastal Connection!


As you can see Coastal Fitness Services has a new face and new members, and with that there are many cool new features and content that will be coming in the next few weeks and months.  The Coastal Connection will be your portal to all kinds of fitness related info, and if you are interested

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Testimonials

Just a quick thank you out to Coastal Fitness and my trainer Ryan. This is my first trainer but I want to express how satisfied I am with this program. Not only am I losing weight, I am also getting stronger. Ryan has not only taught me about food intake and exercise, but he is showing me the pro...

Brad Johnstone

Disclaimer: Specific results may vary from person to person.