The secret to REAL results!
The key to ending the yo-yo diet and exercise cycle and achieving long term, sustainable results is finding a process (creating the daily...
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Breaking through Body Weight Goals
Your “ideal body weight” isn’t the weight that you achieved when you were doing fasted cardio at the crack of dawn, drinking coffee to...
Learn, don't follow
I do not provide meal plans or shopping lists to my clients. My goal is to TEACH you how to eat for your unique body, lifestyle, activity...
#FoodFreedomFriday
This client has been working SO hard on creating a better relationship with food and her body. Putting the consistent effort in to detach...
30 Day Challenge
This Monday will kick off our 30 Day Challenge with a pre-fitness test WOD! You will receive a score card to keep track of how many...
Team Training
Check out some of the key components that Joe suggests to ensure the success of your CanWest team training!
#ThirstyThursday
60% of your body, 73% of your brain and heart, 83% of your lungs are made of up water. This makes water the most critical nutrient you can p
Mindset Training
"Whether you think you can, or you think you can't, you're right" -Henry Ford
Exercise vs Stress Management
Physical activity is an excellent avenue for stress release, but it is NOT a form of stress management. Exercise activates the...
RIP #teamnodaysoff
Don't crash and burn by overtraining before the CanWest Games! The topic of overtraining will hit home with those of you who have...
Maximize training gains by minimizing inflammation
Your recovery rate directly determines how effective your training will be. If you are not recovering at an optimal rate, you will not be...
Running doesn’t suck… you just suck at running!
If you’re competing at the CanWest Games and this sounds like you, it’s hosted on a track (hint, hint) so you should probably spend some...
RIP Toning Exercises
“I don’t want to lift heavy, I just want to tone” ... is this you? Toning exercises, spot reducing exercises and target flat belly...
How to Fuel Performance during the CrossFit Open
It's not too late to change your eating habits to fuel your best Open performance yet. No, this does not mean cutting all carbs out of...
17.4 Strategy
Nutrition: 17.4 is 16.4 - so if you’ve done the 55’s before, you have probably learned a thing or two from your previous attempt. As with...
CrossFit Open 17.3 Strategy
Nutrition: Eat as many samosas as possible in hopes of PR'ing your Snatch... In all seriousness though, the day before you attempt this...
17.2 Strategy
When you need to perform at a high intensity, your primary source of energy comes from glycogen stored in the muscle. Consuming...
17.1 Recap
After the first 5-day stretch full of blood, sweat, and extreme levels of anxiety, Team CrossFit Semiahmoo is sitting in 6th place. It's...
17.1 Nutrition & Strategy
Nutrition: It's finally here! To finish 17.1 under the 20 min time cap, you are going to have to burn through your glycogen stores. Come...
Tips to Maximize Performance in the CrossFit Open
1) Hydrate! Drink enough water everyday until your pee is a pale yellow/almost clear. If you are already dehydrated you won't be able to...
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