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Exterior view of the Fairmont hotel vancouver

Personal Training in Vancouver Now Available in Historic Downtown Hotel

By | Downtown Vancouver, Mindset, Personal Training Vancouver

With almost 100 years of colorful history, the Fairmont Hotel Vancouver is an icon of the cities downtown area. With 557 guest rooms, beautifully appointed suites, and more recently a $75 million update, the Hotel offers guests a host of luxury amenities and services. Not only is this beautiful building rich with the memories of Vancouver, but personal training services are also now available, on-demand, thanks to our latest partnership!

Exterior view of the Fairmont hotel vancouver

Now you have more options for personal training in Vancouver- book a session today at the Fairmont Hotel, and take advantage of their luxury amenities!

The History of Hotel Vancouver 

One of Canada’s great railway hotels the original Hotel Vancouver was first established in 1887, and a year later, we saw the opening of the Canadian Pacific Hotel. It was replaced in 1912, and again in 1928, which is the version you can see in downtown Vancouver today. 

The building itself took more than 11 years to complete, as a result of a joint partnership between the Canadian National Railway and the Canadian Pacific Railway. It was officially opened in 1939, by none other than King George VI and Queen Elizabeth while on their royal tour in Canada. 

Fun Fact: the Royals also officially opened Lions Gate Bridge on the same trip, which was built by the Guinness family to gain access to their land- what we now call the North Shore!

At the time of its opening, Vancouver was only home to around 2000 people. It was a working-class area, and the Hotel Vancouver once held huge boilers to provide steam power to surrounding downtown buildings. In the mid 20th century Hotel Vancouver also played host to the Canadian Broadcasting Corporations radio stations.

It has since changed hands and management a number of times, from Pacific Railways to Hilton, and has seen a number of renovations both updating, and then restoring the original features and designs of this chateau inspired hotel. Canadian Pacific Hotels acquired Fairmont in 1999 and changed the name and hotel design to the one you see today- the Fairmont Hotel Vancouver. Whilst Fairmont continues to manage the hotel, however, it’s ownership has more recently changed hands again, sold to Larco Enterprise for a cool $180 million in 2015.

Personal Training in Vancouver Just Got a Luxury Upgrade

If you’ve visited the Fairmont Hotel Vancouver before, you’ll know it’s quite a lush place to lay your head. But you don’t have to be staying there to get our personal training, health, and wellness coaching in this new location! 

Thanks to this new partnership, you can book sessions with Vancouver’s best personal trainers, and take advantage of the hotel’s world-class facilities while you’re there! 

Booking a personal training session with TurnFit at the Fairmont Hotel Vancouver also lets you take advantage of the hotel’s extra amenities and services, including:

  • Towel service, showers, and change rooms
  • Use of the gym and sauna
  • Lockers
  • Outdoor patio spaces.  
  • A beautiful indoor pool with deck chairs and space to relax after a hard session

Are you ready to take advantage of our newest personal training location in downtown Vancouver? Book Your Assessment today, or visit our website to learn more about what we do, and how we can help you to reach your health and wellness goals!

Take advantage of personal training in vancouver and the luxury amenities of fairmont hotel

Feature Image Credit.


About TurnFit

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

woman walking outdoors with sunlight

Exercise and Mental Health: More Effective Than Medication

By | mental health, Mindset, Stress

The prevalance of mental illness is rapidly increasing in the western world, and our dependance on prescription medication has become an epidemic. However recent research would suggest that we have all the tools needed to implement a real, lasting solution- and we’ve had them all along! Exercise and mental health are a package deal, two facets of holistic health that complement each other. Of course, we already know that exercise is good for our physical self, so instead let’s dive into the effects of regular exercise on our psychology, and how it is helping us to re-wire our bodies and our minds.

woman walking outdoors with sunlight

Mental Health: The Facts and Figures

Before we look at the ways exercise can help our state of mind, it’s important we understand the full scope of mental health, and it’s related issues.

It has been reported that:

  • 1 in 5 adults experiences some form of mental illness every year.
  • 50% of all lifetime mental illness begins by age 14, and 75% by age 24
  • Rates of depression in young adults are increasing rapidly, 8.7 percent in 2005 to 12.7 percent in 2015.
  • Suicide has now become the second leading cause of death in the 10 to 34-year-old age bracket, and the fourth leading cause in people aged between 35 and 54.
  • Anxiety is the leading reported mental illness, accounting for 20% of diagnosis, followed by major depressive episodes at 7%.

It can be easy to sit back and assume that these things will never happen to you. However, the flow-on effects of mental health issues- whether they’re experienced by you, or the result of your influence/example over other people- can affect the physical and mental wellbeing of those around you:

  • People with depressive illnesses are 40% more likely to develop cardiovascular or other metabolic/physiological diseases
  • In 2018, almost 20% of adults with mental illness also experienced a substance use disorder in the U.S. That’s 9.2 million people.
  • Mental illness also increases rates of unemployment and highschool dropouts. 
  • The search for, and over-reliance on, a ‘quick fix’ has led to the opioid crisis, where the overprescription of opioid-based medicines is the leading cause of deaths caused by drug overdose- almost 68%

It’s time to go back to the basics. Placing the emphasis on exercise for mental health, rather than prescription medications. Research has shown the impact, and onset, of mental health issues, is particularly prevalent in young people. Turning back to physical activity as a solution not only positively impacts our lives, it creates the right foundation and examples for our children. It is also key to the ongoing support and development of our communities.

Exercise Physiology Psychology: How Does Exercise Affect our Mental Health?

We all know that physical activity, in any shape and form, can do wonders for our fitness and physique. When it comes to the mental effects of this exercise, however, it can be argued that it is even more beneficial for our state of wellbeing. 

And whilst you don’t need to spend hours per day in the gym or pushing your body past the point of exhaustion, you do indeed need to be active, engaged and present. It is recommended that you participate in some sort of aerobic activity, for at least 30 minutes, 3 times per week. This can be a brisk walk, jog, cycle, swim, anything that elevates the heart rate or requires some mental focus. 

Animated brain lifting a barbell

Exercising creates positive feedback loops with our mind, and the world around us

With this in mind (no pun intended), let’s look at 6 positive effects of exercise on mental health, and why we should all be aiming to squeeze a little more from our day! 

1. Exercise Can Reduce Depression and Anxiety

Endorphines are known as ‘mood-boosting’ neurochemicals. They are produced naturally in the brain and bind to our opioid receptors to regulate pain perception. Exercising, or any sustained physical activity has been shown to ease symptoms of depression and anxiety by stimulating our production of endorphins.

2. Say Goodbye to Alzheimer’s

Consistent exercise has been shown to positively affect the amygdala, which moderates our stress responses. It has also been shown to affect the hippocampus, which plays a role in the formation of memory and neural plasticity. It is this lack of plasticity as we age that is responsible for neurodegenerative diseases such as Alzheimer’s and dementia. 

3. Exercise Regulates Mood and Sleep

Sleeping is our body’s chance to recharge and repair after a hard day’s work. However, with our constant exposure to blue light (thanks to phones, TV’s and computers), we now live in a society where more than 30% of people suffer from insomnia. This increases to 40-60% over the age of 60!
Physical activity can not only help you regulate your sleep patterns (say being more mentally alert in the morning, after exercise), you actually earn the rest at the end of the day.

4. Improve Confidence and Self Esteem

Exercising for mental health isn’t just about ‘curing’ something. It can also have long-lasting effects on our emotional states of being, including boosting our confidence and self-esteem. Not only do the physical benefits of exercise lead to these improved states, the social impact of exercising with other people- say in team sports or group training- can also enhance these feelings.

5. Relieve Tension and Excess Energy 

Our bodies are designed to utilize and expel energy. It has only been in the last 50 years that sedentary, desk-based jobs have become the norm. Unfortunately for most of us, this also means we are overconsuming food without burning off the energy it provides. Not to mention the overstimulation that often comes with a caffeine-rich diet. 
Exercising can help to relieve the muscle tension we develop from hours in seated positions, loosening muscles and putting us into the correct postural positions, whilst burning off all that excess energy at the end of the day! This, in turn, reduces our states of anxiety and mental alertness, giving us the chance to get a better night’s rest and jump out of bed in the morning.

6. Get Back in Touch With Nature

More recently, research has begun to show how being outdoors/in nature can supplement and enhance the effects of exercise on mental health. By being outside for a mere 20 minutes per day, participants reported increased feelings of ‘happiness and vitality,’ and it has been suggested that the mere presence of nature can ward off feelings of exhaustion. If there’s ever been a better reason to get outside and go for a walk, we haven’t heard it!

walking outdoors is great exercise for mental health

Get back in touch with the great outdoors, and watch your energy lift!

With all of these positive neural and emotional effects, it’s safe to say that exercising and mental health go hand in hand. By understanding these impacts, we can improve our own wellbeing, and positively affect the wellbeing of our children, families, and communities. 

If you’re finding it hard to get started or would like some advice about the right types of exercise for you, we’re here to help! With a host of online support and training available, free health assessments, and an emphasis on cultivating improved mental states, TurnFit can help you to achieve your health and wellness goals, safely. 

For more information, you can contact us via info@turnfit.ca or commit to be fit in 2020 and join our 6-week health transformation challenge today!

Training your booty can improve your core, strength, and flexibility

Build Your Booty and Boost Your Health!

By | Core, Glutes, Leg, Lower back

The booty is in! And yes, if you want to be on the front page of magazines it’s going to take a long time to build it. But even basic exercises that build your booty can improve your posture and range of motion. Did you know they can also increase your flexibility and energy levels, and quite literally putting the spring back in your step? Training your booty can improve your core, strength, and flexibility

Today we’re going to look at the muscles that make up the coveted booty, why they’re so important to our physical wellbeing, and how you can use these simple techniques to keep your booty engaged throughout the day- not just in the gym!

Is the Booty Really All It’s Cracked up to Be?

Booty, bottom, bum. It doesn’t matter how you refer to it, the fact is that the booty comprises one of the largest muscle groups in your body. Learning the proper techniques to strengthen and build these muscles are the key to increasing your power, improving your posture and giving you the dynamic strength it requires to keep moving all day long.

Breaking Down the Booty

Your backside is actually comprised of 3 separate muscles, with a few tendons and ligaments thrown in for good measure. We have the gluteus:

  1.      Maximus- this is the largest muscle in the body, and controls our thigh extensions (like when rising from a squat/sitting position), or generating the power and drive we use to run. 
  2.      Medius- controls the movements of the hips and external rotators, as well as the movement of your upper leg, like being able to lift your legs out to the side of your body (abduction).
  3.      Minimus- this is the internal rotator of the hip, which along with the medius helps in lifting your legs away from your body, but also controls the inward rotation of your hips.

When it comes to building that peach-shaped butt, however, you need to take into account the supporting muscle groups too! That means to really accelerate your results (and to do it safely) you need to actively engage the quads, hamstrings, core, and stabilizers. You also need to perform movements that support a full range of motion- that’s why building a bouncy butt is so good for you in the first place!

When you train these large muscle groups properly, the body releases positive endorphins. This can help to regulate fatigue and give you more bounce in your step every day! At the same time, they can help to facilitate improved rest and rates of recovery– two vital components in maintaining physical homeostasis. The flow-on effects from these improved states of being can also make it easier to manage:

  • Stress
  • Weight
  • Motivation

Convinced it’s a good move to get moving?

Correct form is more important for your booty than heavy weights

Correct form is more important for your booty than heavy weights

Give Your Butt a Boost With These 5 Exercises!

Before we get into the exercises themselves, let’s take a moment to really emphasize a few parts:

1. Building your booty takes time. Because of this, it is very easy for people to quickly increase the resistance level and try to shortcut their way there. You need to remember that to really build your backside you need to also strengthen the muscle groups around it. Namely your quads, hamstrings, lower back, core, and adductors.

Change exercises and repetitions often to keep things fresh. Otherwise you’ll slow your results and potentially increase the risk of strain and injury.
So step one, go SLOW, and use the correct form.

2. A simple way to increase the resistance level, rather than with weights, is to use a booty band. Trust us when we say they really do work!

3. Once you have the movements and posture correct, you’ll begin to notice other ways to engage these muscles throughout your day.
You can train your booty almost every time you walk outside!

If you take the time to learn the correct technique, you will learn how to engage these muscles all day long! 

Not only will you feel better, but you’ll also find opportunities to perform the same movements throughout your day. Whether it’s something simple like standing or sitting or converting your new butt-lifting power into better choices- like taking the stairs instead of the escalator- you can revel in the fact that you’re doing your body a huge favor! 

Now that you understand the importance of these muscles and using the correct technique, let’s dive into 5 simple exercises so that you can build a boss booty!

1.     Squats/ box squat

 

2.     Hip thrusts

 

3.     Walking Lunges (with or without dumbells)

 

4.     Step-Ups

 

5.     Leg lifts/clams

 

Bonus! 

If you’re looking for something more challenging, or simply wanting to change up the movements you can do at home, try adding bands into the mix! As a bonus, we’ve included a few bonus exercises for you to try.

Banded Kneeling Squat

Banded hip hinge

Squat lateral Leg Slide

Ready to commit to your health? Contact us now for your free consultation, and train from the comfort of your own home with our online courses! Take me there!
Planks are a great way to train your core

Why Your Mid-Section Should Be the Core of Your Workout

By | Blog, Breathing, Core

It’s time to get one thing straight- a strong core has nothing to do with having washboard abs. Your core is the center of power and energy transfer in the body. It is literally responsible for getting you out of bed, helping you to bend, stretch and balance, protecting your spine and keeping you upright. Better yet, you can improve your core strength regardless of your fitness level, and once you learn to engage it properly you can keep it working throughout your day, regardless of the activity!

Planks are a great way to train your core

Why Is Training Your Core so Important?

The core is possibly one of the most neglected parts of a workout routine. Sure it can take a while to build the strength and will-power to actually enjoy working on your abs, but these aren’t just ‘mirror muscles’- they’re the powerhouse of the human body. Not only do they literally help you stay upright, but they also control movement from and around your pelvis, and are the connector between your upper and lower body- transferring energy and force between them. 

If you don’t take the time to build your core stability you are more than likely going to compensate with other muscles, which can very quickly lead to back and neck pain but can also cause pain and discomfort in your hips and knees. 

When we use the term ‘core’ we’re referring to all of the muscles around the mid-section. These means your:

  • Abdominal muscles
  • External and internal oblique muscles 
  • Lower back muscles
  • Pelvis and hip flexors
  • Glutes
  • Pelvic floor muscles
  • Diaphragm

When you consider these muscles are imperative in balance and stabilization, as well as the control of movement, side flexion, and most importantly- breathing- we can answer emphatically that yes, training your core is important! 

Strengthen Your Core and Stabilize Your Body

Before we dive into some of the exercises you can do at home to begin (or continue) building your core strength, there are a few key lessons to understand before you get started.

1. Engage Your Core

To strengthen your core muscles, you need to actually engage them. It sounds simple, but all too often we see people using momentum or incorrect form, and greatly increasing the risk of injury, pain, and discomfort.
 

2. Use the Magic Formula

There is a magic formula for all exercises that engage your midsection. Using a 2-2-4 formula, the primary focus of these movements needs to be on the eccentric contraction (usually the ‘down’ phase of a movement) in order to fully engage and work the core.

In order to do this, we perform movements with two seconds concentric contraction (the ‘up’ phase), a two-second pause at the top (make sure you keep that core switched on!), and a 4 second ‘down’ phase, to really focus on the mind-muscle connection and get the most from each rep.

 

3. Don’t Forget to Breathe

The breath, especially properly timed breath, is imperative in any workout. Deflating the lungs at the right time can help you to fold, whilst inflating them can help to brace your lower back and spine and lift you back into position.

Of course, learning to use your breath to brace your body is an important step to fully engaging your core, but training your core isn’t all just sit-ups and crunches. Learning to consciously control your breath and working your diaphragmatic muscles can reduce stress, lower body fat, and help power you through your workouts. 

Build Your Core from Your Lounge Room

Now that you understand the importance of starting right, let’s look at some exercises you can do at home to help improve your core strength, balance, stability, and range of motion. 

Bird Dog

Wall Sits

Dead Bug (with or without bands)

Russian Twist

Mountain Climbers

Plank

Plank Twist

Bonus: Use Your Breath to Engage Your Core

 

With the right technique, you can perform these movements anywhere, anytime.

But the hardest part is staying on track, and staying accountable! That’s why we’re giving away 1 month of free online personal training

Simply use the code ‘firstmonth’ at checkout, or get in touch with us at info@turnfit.ca to find out more 🙂 

Practice and develop better thinking skills with meditation

Practice and Cultivate: Better Habits + Better Thinking = Less Stress!

By | Meditation, Mindset, Stress

They say that practice makes perfect, and it has never been more true when it comes to cultivating better thinking! What if I told you that with regular mindful practice, you can reduce your stress levels, increase your happiness, focus, and positivity, improve your health, sex life, strength, and will power, in 10 minutes per day, without working out? That’s right, 10 minutes. Surely that’s enough to at least finish reading this article? 

Practice and develop better thinking skills with meditation

Fight or Flight- It’s an Over Practiced Reaction

There’s plenty of information available about creating new habits and changing behaviors. Most of them will give you a step by step guide that you’ll never stick to, and wonder why nothing in your life has changed. Do you want to know why? 

While it generally takes 8 weeks to form a new habit, we’ve been forming (and practicing) bad habits our entire lives. How easy is it to turn on the TV instead of going for a walk? Or eat the rest of that Christmas pudding, and tell yourself you’ll work it off ‘tomorrow?’ 

Let’s face it. No one likes to be told what to do. And frankly, we all think we’re doing ‘the best we can.’ But without realizing it, this is a limiting belief in and of itself. The more we say it, the more entrenched it becomes. In doing so, we are reinforcing negative behaviors and thought patterns, which only makes them even more impossible to retract. 

Biologically, we are programmed to take the path of least resistance.

Remember the classic lesson about our ‘fight or flight’ response? For most of us, the option is always flight. You could go for a walk around the block, and of course, you know all the amazing benefits it will provide your mind and body. But it might cause you a little physical stress, and the easy option is to sit on the couch and order in, which is the option most people will take. 

For all the power of positivity and information that is available to us, every time we make a choice, be it positive or negative, we are reinforcing those behaviors. So every time you choose the couch, you are one step further away from choosing the walk. This is true of all facets of our lives, work, money, relationships, but let’s start with the things we can easily affect change in- our mental ‘blueprint.’

Meditative practice can improve self awareness and focus

Practicing better thinking can help to redesign our mental habits!

It’s Time to Redesign the Blueprint

In the same way that we have blueprints for buildings or ‘plans’ for our financials, we have also cultivated our own belief systems when it comes to our health and the things that are important to us. Just like building designs, however, they can be changed. Yes, it’s a lot of finicky work, and of course, it isn’t easy to make real, lasting change. After all, you’re trying to change years, and potentially decades of bad habits and thought patterns. 

BUT, If your health means more to you than your excuses, and if getting out of bed with a smile, or having the energy to keep up with your kids is more important than checking how many likes you have on Instagram, you can practice the skills it takes to affect that change. You have to. Nobody else can do it for you.

In the same way that working out helps us to build physical strength, we can flex and work our mental muscles of resilience, positive choice-making, and positive self-talk! By practicing these skills we reinforce beneficial behaviors and continue to make choices that are in our best interests. Eventually, these thoughts and actions become new, positive habits in our lives.

The Mind Follows the Body, the Body Follows the Mind

The word ‘health’ gets thrown around a lot, and for most people, they think it means hours in the gym to try and get that KK booty. But real health, the kind that actually improves our lives, begins with our internal dialogue, or self-talk. Before you can make any changes in your life you need to understand one thing- we talk to ourselves A LOT. More than 70% of the conversations you have in life are with that little voice upstairs. So first things first- you have to get that right.

To improve on your self-talk, practice by talking to others more positively! It’s a simple game, heck even smiling as you walk past someone in the street can be enough to lift your mood, and allow you to more fully engage in your choices. With simple physical gestures like this, you can improve your mental game. Being proud of yourself is incredibly rewarding- and in turn, you’ll continue this positive feedback loop! 

Second, remember that we are all human, and we are all here to learn. But to that effect we ask- when was the last time you did something new, for you? When was the last time you left your bubble, or ‘comfort zone’ as it is often called, and tried something different?

What are you missing out on, by not taking that chance?

Practicing your self awareness isn’t all yoga and meditation. If you want to improve your mental clarity, self-talk, and ultimately self-love, you have to push your own boundaries. You have to chase that feeling of achievement, and the satisfaction that comes from the journey. In doing so you help your mind and your body to practice and form new patterns and behaviors. It’s about making a choice- any choice- for you! 

Push your limits to increase your mental stamina

Practice pushing your boundaries, regardless of whether they’re physical or mental!

Don’t Forget to Breathe

Like all things in life, these changes won’t come quickly or easily. They are skills and lessons to be practiced– yes, that means more than once- and in doing so you will slowly build up a new skill set and tolerance to uncomfortable situations.

We did, however, promise that you could improve a wide range of things in your life in just 10 minutes per day, and it all begins with the breath. 

Sure, you’ve heard of meditation. You know it makes you focus on breathing, and the health benefits are shouted from rooftops the world over, but what many practitioners fail to explain is the how. 

We have been breathing since we escaped the womb. It’s the first thing we know how to do, and we don’t even control it. But meditation takes something that is unconscious and requires us to pay attention to it. To be conscious of it. Sounds pretty similar to what we’re trying to achieve in practicing and creating new habits, right? To become aware of our choices, and consciously make better ones, for ourselves?

Yes, focusing on the breath can help to quiet the mind. But the true power in a meditative practice is the flexing of these mental muscles. To bring your awareness and your focus back to an unconscious action, and then to take action. In as little as 10 minutes per day, meditating can help to build this resilience, reduce our blood pressure, improve positivity and build the skills it takes to make better choices for the rest of your life! 

That doesn’t mean you need to light incense and sit in horribly uncomfortable positions- you are not a monk. But if you can’t take 10 minutes- literally 0.007% of your day– to make time for yourself, to sit and just breath, how can you expect to change anything else? 

Like learning to walk, or ride a bike, learning to meditate takes practice!

Ready to Cultivate Better Thinking, and Practice Better Habits?

At TurnFit we can help you to get started on this journey and affect positive changes in your life- from the comfort of your own lounge room. With a range of easy to understand online courses and a team that will always go above and beyond to make sure you are comfortable, we can help you to kickstart your health and wellness goals, and maintain them for the rest of your life.

To get started, or for more information simply email info@turnfit.ca and we’ll work on building these skills, together. 

778-887-0660
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