Tip #1: Practice Setting Up Your Tent Before Going on Your Trip

The instructions on your tent might say that the setup time is only 5 minutes, but remember that you are not a professional yet! Make sure you practice setting up and dismantling your tent at home until you are comfortable. Knowing how to set up and dismantling your tent efficiently might just spare you and your friends enough time to enjoy the hot outdoors even more and engage in other fun activities.

Tip #2: Bring Extra Padding for Your Sleeping Bag

If you set up on a bumpy surface, you will feel the individual rocks bulging through your turf and sleeping bag. To avoid this from happening, bring extra padding, such as extra towels, pillows, or inflatable air mattresses, which help cushion your body so that you won’t experience as much discomfort during your sleep or when you wake up. Doing this allows you to be more well-rested for the next day so you can enjoy wherever your camp activities to its maximum potential.

Tip #3: Bring Firewood and Campfire Starters

The campfire might just be the highlight of your camping trip. Typically, everyone surrounds the red flame to eat, socialize, and sing songs. The campfire is fueled by firewood at its base and is also your main source of heat and light at night, thus bringing firewood beforehand is essential if you want a create a campfire. Once you bring firewood, you need to a way to start the fire. Campfire starters contain step-by-step instructions, which will help get the fire going to get the night started.

We recommend checking with your campsite beforehand to see if there are any safety regulations or hazards around starting up campfires.

Tip #4: Pre-make Meals and Snacks Ahead of Time

Camping doesn’t necessarily mean that you can’t have delicious, tasty meals! It might take more time to prepare the meals before your camping trip, but it is well worth the extra time. Some possible options are kebabs, pasta, or breakfast burritos. All you have to do when you bring them on your trip is wrap them in aluminum foil and place the pre-made meals over the campfire. For snacks, trail-mix is a very good option as it is easy to make, eat, and can be easily adjusted to your own liking.

Tip #5: Carry Lighting and Batteries

Your campfire can’t last all night. Once your campfire dies, it will be pitch black. Make sure you pack multiple sources of light, such as lanterns and flashlights. By bringing the extra light, you will be able to see and not worry about walking around in the dark at night. But what if your flashlight dies? Fear not – you brought extra batteries that fit your flashlight. Another benefit of having an extra source of light is that your night does not have to come to an end if the fire dies – you can bring the lantern in the tent and continue your conversations and games!

Tip # 6: Pack Extra Clothes for Layering

Pack extra clothes for the summer?! I know it may seem like a questionable tip for the hot outdoors, but unless you’re camping in the Caribbean or Tropics, huge temperature drops can occur at nighttime. While the temperature might seem fine when falling asleep in your sleeping bag, it is possible that you might wake up shivering. Thus, bringing extra clothes for layering yourself can help you stay warm in the middle of the night.

Try out these camping tips and let us know whether they were effective for you.

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post Camping Tips for Beginners first appeared on Le Physique | Vancouver Personal Training.

Summer is almost here, which means that many people have already started planning their vacation destinations. We are privileged to live in a time where travelling is simple, and a plane ride is the only barrier separating you from your paradise dreams. Short flights usually do not bring too much discomfort, however, you may find it more difficult to be comfortable for longer flights that last for more than a couple of hours.

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It’s well known that the environment in an airplane is not the healthiest: just sitting and breathing in the confined cabin for a few hours can place a huge amount of stress on the human body. What about jet lag that follows a plane ride? Or hydration? Staying healthy throughout a flight is not as easy as it seems. Therefore, here are some tips and tricks on what and how to prepare for your trip.

Before the trip

Adjusting to a new time zone can be difficult. Your body has a 24-hour internal clock, or a circadian rhythm, that operates within the brain and regulates your sleep / wake cycle by switching between sleepiness and alertness at regular intervals. Jet lag occurs when the internal clock hasn’t synched to the time zone of your travel destination, and remains synched to your home time zone. It can take several days for your circadian rhythm to reset upon arrival to a new destination. Sleep problems are the most common side effect caused by jet lag, especially if you are travelling east – it is more difficult to advance sleep time than to postpone it. Therefore, instead of focusing on intervention once jet lag hits you, and delaying the activities you can participate in once you arrive to your destination, we recommend following some preventative steps described below.

• Know the time zone of your travel destination. A few days before your trip, start adjusting your sleeping schedule to more closely match the time zone of your destination. If you’re travelling eastward, which is an earlier time zone, try going to bed 1 hour earlier for several days before you leave. If you’re travelling westward, try going to bed 1 hour later each night. Make sure to adjust your food intake schedule, too.
• Reset your clocks. Change the time on your watch / clock to match the time at your destination once you board on your plane. This will help you to stick to the local schedule.
• Get a good night’s sleep before the trip. Being well rested can help your body cope with stressors during the flight, as well as jet lag.
• Avoid coffee consumption. Caffeinated beverages, such as coffee or soft drinks, will interfere with your ability to sleep and increase the time needed to recover from jet lag.
• Prepare your immune system in advance. Take vitamins (ex: B6, C, D, E) and antioxidants as recommended by your health care provider, maintain a nutrient-rich diet and healthy lifestyle to boost your immune system prior to the trip. This makes your body more resistant against the viruses and bacteria that can be flying around an airplane cabin.

On the plane

• Stay active. Walk along the aisle to keep the blood flowing in your lower body to prevent venous thrombosis. Compression socks can also be a good addition to your carry-on luggage.
• Drink water. Opt out of caffeinated beverages on the plane and drink more water to keep your body hydrated.
• Bring healthy snacks. Many airline companies allow you to bring food on board if you follow the regulations. Packaged nuts, sliced fruits and vegetables, cheese cubes, and granola bars are examples of foods that are permitted on a plane. Having sliced ginger or supplements controlling nausea can also help if you tend to experience motion sickness.
• Pack hand sanitizer / wet wipes. A confined environment with very dry air is a perfect habitat for pathogens. Cleaning your hands and the space around you (ex: arm rests, media screen, tray table, etc.) reduces your exposure to the bacteria and viruses around you. In addition, make sure to sanitize your hands after washing them in the bathroom of a plane because water on planes may not be safe.
• Bring a travel pillow. Using a travel pillow can help your neck by providing comfort and support.
• Sleeping pills. Although sleeping pills can help you fall asleep, they may delay your jet lag recovery time. Sleeping pills can also increase the risk of deep venous thrombosis. Make sure to check with your health care provider first to see if you can take sleep medication, and during your flight, make sure to listen to the safety instructions provided by flight attendants before taking them.

Upon arrival

• Rest up. Listen to your body. If you feel tired, rest up after the plane ride. However, avoid going to sleep if it’s still a daytime as much as possible, as exposure to daylight can help adapt your internal clock to your new schedule.
• Enjoy your vacation. Fill your day with enjoyable activities. Explore new destinations, have a cheat meal if you are craving for certain foods (but be conscious about the portion size). Relax your mind and soul, and refuel your energy!

Get the most of your vacation by following these simple tips that can help you prepare for a trip! Let us know below where your next travel destination is.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post How to Stay Healthy and Stress-Free on Your Next Flight first appeared on Le Physique | Vancouver Personal Training.

Many of us have New Years resolutions. A common goal shared amongst New Years revolutionists is to run a marathon. Though it can be daunting and require lots of preparation, it is definitely an achievable task. A marathon has an official race distance of 42.2 kilometers and typically takes 4 hours and 30 minutes to complete. Luckily for you, there are several local marathons happening in and around Vancouver in 2019. If you are reading this, chances are you have done some sort of distance running in the past. Using the 4 month training guide provided below, you will be running your first marathon in no time!

How to Prepare / Things you will need

1. Proper running shoes – Should be snug around the middle of the foot and heel, lightweight and breathable
2. Breathable clothes
3. Water bottle
4. Timer or watch
5. Reflective bands or lights if running in the dark
6. Sweatband or hat (optional)
7. Earphones + music (optional)
8. Heart rate monitor (optional)

Running Tips

1. Warm up – the greatest athletes always start with a warm up 5-10 minute in duration. This can include dynamic movements or stretches.
2. Pace yourself – under pace yourself if necessary. Some of these runs can be quite lengthy, so start out slow and push at then end.
3. Bring snacks/gels or a hydration pack – to refuel/hydrate during your training.
4. Taper off the week before – we want your muscles to feel refreshed and have time to fully recover before your big race.

Post Run Tips

1. Stretch – important areas to stretch following an intense running session include: quadriceps, hip flexors, hamstrings, calves and the gluteus maximus
2. Foam roll – after each running session, roll out your legs and give yourself a massage. Foam rolling aids in healing and recovery by promoting blood flow to the area.
3. Post workout meal – eat a nutrient-dense meal after your session with carbohydrates and protein. Eating carbohydrates will help replenish the glycogen used during your run, while protein will aid in muscle recovery.
4. Ice bath or Compression – This can aid in recovery after an intense session. See my previous blog here for more information

Marathons in Vancouver

1. BMO Marathon – May 5th, 2019
2. Tynehead 5/8/12 Hour Marathon – July 6, 2019
3. RMHBC Boundary Bay – November 4, 2019

4 Month – Training Schedule

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Want to Run a Marathon in 2019? first appeared on Le Physique | Vancouver Personal Training.

1. Waterproof socks

Know anyone who bikes or walks to work? Instead of bringing an extra pair of shoes to work, try gifting them waterproof socks to keep feet warm and toasty during those wet Vancouver days! We recommend Showers Pass Waterproof Crosspoint socks– $46CAD

2. Airpods

This accessory is the most sought after for our clients this season! They are wireless, easily transportable, and sense when they are in your ears to pause the music when they are out. These are great for people who love to work out with music but hate when wires get in the way and like small and compact earphones- $219 CAD

3. The 5 Minute Journal

Instead of getting a generic planner or journal this holiday season, gift your loved ones The Five Minute Journal! This journal was made to help users become more optimistic and reflective with only five minutes of journalling every day! The simple design works with any style, and this gift is perfect for those working on resolutions for the new year – $30.64 CAD

4. Gift an Experience

Sometimes the best gifts are not material items, but experiences! Experience gifts won’t be re-gifted, returned, or stuffed in the back of a storage closet, they’ll turn into memories with people you love. Whether it’s tickets to concerts, plays, or events around town, you can choose something that both of you would love to experience together. Other ideas: take them to get manicures or a spa treatment together, lessons for something they’ve always wanted to learn how to do, or treat them out to a restaurant they’ve been meaning to check out. The possibilities are endless, and can work with any budget!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Our Holiday Gift Guide 2018 first appeared on Le Physique | Vancouver Personal Training.

1. Panz Veggie

With decadent flavours an extensive menu, Panz Veggie hits the spot for chinese food cravings. The menu has something for everyone, and the large portions are perfect for a family style meal. Owner Livia is always happy to share her secrets, like where she gets her delicious soy nuggets, and the best egg alternatives! My favourites: wonton soup and eggplant hotpot- yum!

2. Chickpea

The next level up from the famous Vancouver food truck Chickpea, owners Rotem and Itemar opened up the restaurant of the same name in the summer of 2017. Drawing inspiration (and names) from classic Israeli and mediterranean cuisine, Chickpea puts a plant-based twist on popular dishes that are sure to leave you absolutely full and satisfied. I especially appreciate that the vegetables in the meals are celebrated as just that- vegetables. Their flavours stand out- they’re not cooked to taste like meat- and are made into such comforting meals. We knew right away that their pitas weren’t from Vancouver- they are perfectly fluffy and brought in from an Israeli bakery in Ontario. My top picks: A sabich (the ‘ch’ is pronounced like a hard ‘h’) hummus platter to share with a friend, or the malawach wrap for brunch!

3. Virtuous Pie

Definitely a big name in the vegan scene, Virtuous Pie continues to prove it’s not just a pizza place. Although the pizza is fantastic, the reason VP made this place is for all of their other menu items. Their new mac and cheese dish is wonderfully light, their ice cream flavours consistently surprise me, and their homemade cheese blows other vegan cheese options out of the water. What I love is that the majority of their ingredients are made in-house, including their light dough, cheese, and ice cream. My top picks: Stranger wings and Ultraviolet pizzas, and the Mermaid ice cream for dessert!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Our 3 Favourite Vancouver Vegan Restaurants first appeared on Le Physique | Vancouver Personal Training.

The coffee is a combination of instant coffee grounds and mushroom extracts. These mushroom ingredients have been known to include antioxidants, improve immune, liver, and diabetic health. Also, as each packet only holds 40mg (compared 65-95mg in an average cup of coffee), the drink is advertised to help with focus, but prevent the often post-coffee jitters.

The girls of Le Physique filmed a little taste test, and as you can tell, we weren’t entirely convinced!

What are your thoughts on the mushroom coffee trend? Have you ever tried other health trends? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Mushroom Coffee- Worth the Hype? first appeared on Le Physique | Vancouver Personal Training.

Royal Canadian Family Circus

Date: May 17 – June 3

Location: Guildford Town Centre, Tsawwassen Mills, and Lansdowne Centre

Acrobatics, magic tricks, horses, and stunts – you can only find all of that at a circus. Starting May 17, the Royal Canadian Family Circus will be having events at various malls in the Lower Mainland. If you love watching a good show or need a great family event, mark this on your calendar! See the full schedule here.

Craft Beer Festival

Date: May 25 – June 3

Location: PNE Fairgrounds/Hastings Park

Calling all lovers of craft beer! Vancouver’s Craft Beer Festival features over 20 breweries collaborating to put on an event for all beer drinkers. There’s more than just drinks there – enjoy the variety of food trucks, and watch some “feats of strength”. Curious? Head over to their website to see a list of events.

International Children’s Festival

Date: May 28 – June 3

Location: Granville Island

Where’s the best place to enjoy sunshine, warm weather, and have a festival? Granville Island of course! The annual Children’s Festival features a variety of performers and activities aimed to inspire creativity in kids of all ages – young and old. Tickets can be purchased at their official website.

5km Foam Fest Run

Date: June 2

Location: Abbotsford

Who likes obstacle courses and loads of bubbles? This is more than just your typical 5km run. The race is broken up with several obstacles, including a huge bouncy slide, and a pit of foam to end with. Proceeds go towards the Make a Wish Foundation. If you’re up for an adventure, register at this link.

Have you been to any of these events before? Let us know in the comments!

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Out and About – Ready for Summer! first appeared on Le Physique | Vancouver Personal Training.

The post Out and About in Vancouver – May Edition first appeared on Le Physique | Vancouver Personal Training.

Steamworks Brewery

Located by Gastown, Steamworks Brewery is noted for being the only steam-powered brewery in Canada. Steamworks Brewery has received awards for several of their draughts in the BC Beer Awards annually. Steamworks is a short walk away from Waterfront Station and Gastown’s iconic steam clock. They are open daily for tours – and if your feeling hungry, grab a bite to eat at their restaurant right after!

Granville Island Brewery

Granville Island Brewery was established in 1984 as Canada’s first microbrewery. On top of their main line of lagers and ales, they also have a small batch program where they brew up something new every few months. You can check out where they brew their small batch and try a few of their beers on their tours, offered 5 times a day 7 days a week for $9.75.

Artisan Sake Maker

Vancouver is a diverse cultural hub, and it is apparent in its variety of drinks as well. Looking to try some Japanese spirits? Look no further than Sake – Japanese rice wine. Located nearby Granville Island, Artisan Sake Marker is headed by Masa Shiroki – a man who lectures for the International Sommelier Guild. Tours are available from 11:30am to 5:00pm daily by appointment for $5 a person.

Chaberton Estate Winery

Chaberton Estate Winery is one of the oldest and largest winery’s in the Fraser Valley. The winery produces only both red and white wine. Their 2016 Reserve Sauvignon Blanc won the Crystal Rose Award (Best White, Best of Category, Gold) at the 2017 Northwest Wine Summit. Chaberton Estate Winery offers tours year round, daily at 1pm and 3pm.

City Side Winery

City Side Winery is only a 10 minute walk away from Le Physique!  City Side Winery produces a variety of wine from grapes cultivated in BC. City Side Winery features a tasting room and offers wine tasting lessons. If your interested, contact them for more details.
Have you tried any of these locations? Let us know!

Blog post written by James Hsin – Client Care Manager

James is currently studying in his 3^rd year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Tasting Vancouver’s Beer and Wine first appeared on Le Physique | Vancouver Personal Training.

Always wanted to learn, or brush up on your dance skills? You’re in luck, Vancouver has a couple great free outdoor dance classes in the summer. It’s a great activity for beginners and it’s a fun, social way to stay active while enjoying Vancouver’s beautiful weather. This summer, get your groove on at Robson Square downtown, or at Roundhouse Mews in Yaletown.

Benefits of Dance

• Dancing keeps your joints lubricated as you move through your range of motion while dancing
• It improves your heart health be elevating heart rate (and keeping it up)
• Helps improve your blood cholesterol levels and blood lipid profile
• It’s fun!
• Burns calories
• Improves balance and coordination – by working through a set of carefully planned moves, your body practices its coordination and balance
• Works your core muscles as you bounce, jive, tap and stabilize
• Keeps you social (if you want!). Meet new people and connect with others should you want to dance with new partners!

Robson Square Dancing – DanceSport BC

Dates: Friday August 4th, Friday August 11th, from 7 – 11:30pm. Lessons are at 7 & 8pm, demos are at 9 & 10pm.

7:00pm – New Beginner Lesson
7:30pm – Social Dancing
8:00pm – Beginner Lesson
8:45pm – Social Dancing
9:00pm – Showcase Demonstrations
9:25pm – Social Dancing
10:00pm – Showcase Demonstrations
10:20pm – Social Dancing
11:30pm – Last Waltz

Find out more details about Robson Square Dancing here.

Out in the Street at Yaletown Roundhouse- Vancouver Swing Society

Dates: Saturday August 5th, Sunday August 20th, Sunday August 27th. Free live music as well!

1:00pm – Free Beginner Swing Dance Lesson with Rhythm City Productions
1:30pm – Free Live Music
2:30pm – Free Beginner Swing Dance Lesson with Rhythm City Production
3:00pm – Free Live Music

For more information visit the Vancouver Swing Society.

What is your favourite style of dance? Hip hop, foxtrot, salsa…? Tell us below!

Blog post written by James Hsin – Client Care Manager

James is currently studying in his 3^rd year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Free Summer Dance Lessons in Vancouver first appeared on Le Physique | Vancouver Personal Training.