True Conditioning
Suite 200-3960 Chatham Street V7E 3S3 Richmond, BC, Canada

You may have heard, we're on a mission to #Make2021Count! Our amazing Personal Trainer @tara.bfit share a big goal for this year: 10 consecutive strict pull ups by December 2021. For more tips on how to create great goals, check out our previous post and share how you're going to #Make2021Count in the comments below!

2021 GOALS We're taking a break from our usual #WellnessWednesday posts to talk about something near and dear to our hearts: Goals. In the fitness space, we LOVE goals. Big ones, small ones, and especially the BHAG's (Big Hairy Audacious Goals). We love them all. ... But creating a goal, let alone a BHAG often isn't as obvious as we might hope. Our best tip for great goal setting is to use the SMART acronym when planning out a new goal. S - Specific! Meaning it needs to be clear, and well-defined. The more concise the better. M - Measurable! We need to be able to show progress clearly based on certain criteria. A - Achievable! While we do love those BHAG's, the best goals are still possible, even if they're a stretch. R - Realistic! These goals do need to be within reach and in line with your life and purpose. T - Timely! A defined start and end date, or deadline to create urgency and get moving. Now that we know how to set great goals, how are you going to #Make2021Count? Our amazing team has compiled some of their most exciting goals for 2021 and will be sharing them right here over the next few days. Stay tuned to find out what your favourite trainers are up to and don't be shy, share yours in the comments!

PRIORITIZE SELF CARE This week's #WellnessWednesday tip is all about the year ahead. As we (finally!) bid adieu to 2020 it's important to reflect on the past year and plan for the year ahead. As you look ahead to 2021, be sure to incorporate plans, goals, and intentions around self care. These can be as big or small as you like, but be sure to include habits, rituals, and strategies to care for yourself in the coming year. ... Self care looks different for everyone, and while we often think of bubble baths, chocolates, and Netflix marathons, self care isn't always all #treatyoself. These activities can be incredible restorative, but so are other habits that may be less indulgent, such as: Prioritizing hobbies and activities that are just for fun (no side hustles!) Scheduling time for meditation or journaling Building recovery practices such as stretching or foam rolling into your routine Carving out time to take care of outstanding administrative or household items Not saying yes when we really want to say no to new commitments Taking time to grocery shop and meal prep healthy food The possibilities are endless, and as we said, it looks different for everyone. Our best tip is to reflect on the past year and the ways in which you cared for yourself well and what you would like to see improved in the coming year. And don't forget a healthy dose of #treatyoself

Happy NYE Everyone! Since we couldn't do a workout in the studio to celebrate Sharon's huge 100lb weight loss accomplishment, we decided to dedicate today's workout to her and invited her in to join the workout in person. Inspired by Sharon's hard work and dedication, this workout is truly a mountain to climb!... Grab your equipment and a white board and get ready to sweat! Workout: 10 Rounds, 10 Exercises, 10 Reps! 10 TRX Roll Outs 10 Deadlifts 10 TRX W Rows 10 Kettlebell Swings 10 Reverse Lunges 10 Alternating Dumbell Snatches 10 TRX Push Ups 10 Sumo High Pulls 10 Burpees x Repeat 10 times through. Optional: Have a sip of champagne after every round. Happy New Year! #TrueConditioning #getstrong #trainhard #fitspiration #justdoit #girlswholift #training #petsonaltrainer #healthylifestyle #noexcuses #fitnessgoals #trxfreestylefriday #trx #trxbetter #suspensiontraining #yvr #richmondbc #stevestonbc #WHStrong #trxworkout #fitvancity #thesweatlifeyvr #instafit #sweat #core #trxfitfamday #stevestonbc #richmondbc #knowrichmond #vancityfit

Transformation Tuesday This week's #TransformationTuesday spotlight goes out to our amazing member, Lexie! Lexie completed the most recent Transformation Challenge and lost an incredible 14lbs and 4% body fat.... Amazing work, Lexie!! Interested in joining the next Challenge? We kick off on January 11th and early Bird pricing is available until December 31st. Space is limited so be sure to message us for more details!

TIPS FOR A BETTER TRX BICEP CURL For today's #TechniqueThursday we cover one of our favourite arm and core exercises: the TRX Bicep Curl! This classic move isolates the biceps plus the added TRX benefit of core activation (#allcoreallthetime)!... Steps for a better TRX Bicep Curl: 1 Start by facing the centre point, bend the arms and pull knuckles toward the temple into your "end" position 2 Lean back slightly and pull your belly button in toward your spine, engaging the core 3 Keeping your elbows in line with your shoulders, lower your body backward toward the floor until your arms are straight 4 Scoop your knuckles back up toward your forehead, maintaining a tight core and tension on your straps 5 Repeat until Common Mistakes to Avoid: Dropping the elbows low - this turns the exercise into more of a row, initiating the pull from the back instead of the biceps Starting incorrectly - starting from straight arms can often lead to too much or too little resistance to start off your exercise. Instead, start with bent arms and knuckles close the the forehead to maintain tension as you find the correct resistance Sagging through the hips - always a no-no on the TRX! Make sure the bellybutton is pulled in toward the spine and avoid sagging the hips toward the floor or arching the low back Not lowering to straight arms - make sure whatever resistance you're working with allows you to fully straighten your arms at the end of each rep. Adjust the resistance by stepping forward to increase difficulty or stepping backward to decrease difficulty Incorporate the #TRXBicepCurl into your next workout, or try a single arm variation for added !

TRANSFORMATION TUESDAY In this week's #TransformationTuesday spotlight we're highlighting our member Colin! Colin completed the most recent Transformation Challenge and lost an amazing 11 lbs and 6% body fat!... Way to go, Colin!!

Ready to target your hamstrings & glutes while working on your stability both in your core and legs? The TRX Single Leg Deadlift is here for you. The TRX is a great tool to help you work up to balancing all on your own - it provides a level of stability without allowing you to full rely on it. Key tip: Keep your hips level - don’t let the hip of your floating leg rotate at all!

Listen up as our trainer Katrina breaks down one of the best compound movements out there: Deadlifts! ... @lululemon @lululemonyvr #mondaymove #trueconditioning #getstrong #trx #trxfitfam #trxbetter #freestylefriday #trainhard #stevestonbc #fitnessgoals #core #richmondbc #justdoit #fitvancity#trxworkout #sweat #abwork #girlswholift #suspensiontraining #corework #strong #trxstrong #exercisechallenge #strength #trxabs #trxlegs #trxfullbody

Make exercise something you love to do. Whether you want to lose weight, get stronger, or add definition, let the guidance and accountability of a personal trainer push you past your limits to help you uncover your potential. Ready to change your life? Contact us today to schedule your complimentary consultation.... www.trueconditioning.com

Transformation Tuesday This week's #Transformation Tuesday spotlight goes out to our member Lisa! Here's what Lisa had to say about her experience on our Transformation Challenge:... "As a busy mom, finding time for exercise was always the last thing on my very long to-do list.until I found True Conditioning. I started with a one month intro promo and found that I could easily find class times that fit my schedule. Classes are fun and fast paced. The trainers are knowledgeable and encouraging. I love that I am gently pushed to challenge my perceived limitations and I feel empowered by my success. Classes are varied and new exercises or class formats are regularly added to keep it fresh and demanding without being intimidating. In addition to working out with a great group of people, True Conditioning also offers nutrition coaching. This has allowed me to further achieve my goals to reduce my body fat, increase my lean muscle mass, improve my energy and achieve my best fitness level in two decades. In the past I would not have described myself as an athlete. That has changed since I joined True Conditioning. It feels great to be complimented on how I look, but even better that I can keep up with my active kids. It is never too late to start, you’ll be glad you did!" Amazing work, Lisa!!

Happy Monday! Our trainer Eden gives us an awesome break down of a Hollow Hold, channel your inner banana

Simple yet effective. Banded Drop Squats are here to get your heart rate up and burn that booty Drop your hips, keep your chest up and your weight in your heels - the lower the band the harder!

EASY MEAL PREP TIP It's Sunday, which means meal prep day for many of us! Here's a simple yet effective tip from our amazing Personal Trainer and Nutrition Coach @katrinaedenfitness to help make healthy eating meal prep a breeze:... "Pre. Slice. Everything. If you're prepared, you're more likely to eat the good stuff! Either set one day aside to go grocery shopping and prep or two consecutive days so you don't let your good intentions go to waste!" Thanks Katrina!! Got an awesome meal prep tip? Share it in the comments below Happy prepping!

Stronger than yesterday. Not as strong as tomorrow.

TIPS FOR GETTING BACK ON TRACK We hope everyone is enjoying an amazing holiday season, and for many of us part of enjoying the season is indulging in food and drink we maybe wouldn't normally consume. This is totally okay! Balance is key! And often our favourite holiday foods and drinks bring us joy and connect us to tradition, family, and friends - a big part of the holiday season. With that being said, it can be a slippery slope from enjoying ourselves for the holidays ...to a complete free-for-all until January. This doesn't have to be the case! While we encourage you to 'Eat, Drink, and Be Merry!' we're also sharing our best tips for getting back on track if we may have overindulged: 1 Don't skip meals! It may be tempting to skip meals in order to try and balance out the extra calories we've consumed, but this strategy usually doesn't work. Ending up with massive hunger cravings will usually bring us right back to the foods we're looking to cut back on. Make sure to start the day with a healthy breakfast. 2 Prioritize protein! Create a base of healthy protein for every meal and snack. Turkey leftovers are an excellent choice. 3 Load up on veggies! Once your protein of choice is in place, fill your plate with colourful veggies to load up on fibre and nutrients. 4 Drink lots of water! Help support digestion and get rehydrated by drinking plenty of water, and be sure to add an extra glass for every beverage with caffeine or alcohol consumed. 5 Get plenty of sleep! A best practice regardless of the time of year, but getting adequate sleep will help with recovery and keep the hormones that regulate hunger and appetite at normal levels. 6 Go for a walk! Get some fresh air and move your body! Getting in a workout is also a great option, no matter how small.

TRX Forearm Rollout: ab blaster and shoulder mobility tester. For when you want to spice up your TRX Rollouts or add some movement to your TRX Forearm Plank. A solid and secure plank position is #1 here, from there make sure your shoulders are packed in their pocket before proceeding with a smooth transition to slide your arms overhead.

Your weekend reminder to get up and MOVE! Do what you can with what you have. Whether that's a band, a full home gym, or just your body, carve out some time to keep moving. In challenging times when our schedules are abnormal, something is better than nothing. ... Adding even 10 minutes of movement to your day will help you stay consistent and we know that consistency is KEY when it comes to success. You got this

HOW TO: BUILD A STRONGER PLANK In this edition of #TechniqueThursday we're talking about one of our favourite core exercises: the Plank! While the Plank is a classic and a staple in classes and Personal Training sessions alike, it's often overlooked as an exercise to strengthen the whole body, not just the core. When done correctly, the entire body is activated and working during Plank holds.... Remember that a Plank should be an intense, full body contraction! Common mistakes that make Planks less effective: Letting the hips pop up (like a Downward Dog) Sagging through the hips Letting the head drop How to build a BETTER Plank: Go for quality over quantity - 10 seconds of a properly executed plank will be more effective than 1 minute of a Plank done incorrectly Engage your core! Pull the belly button in toward the spine and squeeze the obliques on the sides of the core for increased stability Tuck the tailbone and squeeze the glutes Activate the quads - think about "flexing" the kneecap to get the legs working in your Plank Fix your gaze on a spot on the floor about 3 feet ahead of you to keep a neutral neck and an engaged upper back Keep a hollow body position - think about pulling your elbows toward your feet and your feet toward your elbows From the elbows - clench the fists for increased shoulder stability Engage the lats - think about "protecting" your armpits or pulling your lats back into your hips Take these tips for a spin and check your "new" PR Plank time!

Group Fitness Update and Re-Opening Procedures Hi everyone, Thank you for your continued patience and support as we look into providing a plan after Provincial Health Officer Dr. Bonnie Henry's most recent announcement.... Up until this point we are proud to say that we have not had any known exposures among our staff or community in our efforts to keep our community safe. As of this afternoon, "high-intensity interval training (HIIT), hot yoga, and indoor spin classes will be stopped until further notice". As the TRX is a great low intensity and low impact training tool, we will continue to offer personal training and modified low intensity, strength based classes to help keep you mentally and physically strong. There will be no cardio equipment or exercises used in order to keep respiratory rate low and decrease the travel of aerosol spray through heavy breathing. On the bright side - ( I can't believe i'm writing this) that means no Burpees! As we plan to re-open on Monday November 23rd, keep a look out in your inbox and members group for updates and details on how we will continue to prioritize your health and safety. Yours in Sweat, True Conditioning

Here Sophie demos a Side Plank with Dumbbell Scoop to Shoulder Press! Keep your shoulder stacked over your elbow and don't let anything about your plank change when moving your dumbbell around - stay strong through your core.