Tag Archive for: Fitness Training for Women Vancouver

Benefits of Nutritarian Eating for Posener’s Personal Training Vancouver

Benefits of Nutritarian Eating for Posener’s Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver


Healthy living requires some commitments and disciplines by denying yourself of some of your favourite foods. Many of us are involved in a kind of intermittent fasting to discipline our body in a view to achieve some health results. Intermittent fasting can be viewed as a period of your last meal of a day to your first meal of the next day.

Just like the real fasting, there are different methods of intermittent fasting. You can decide to be eating only high-density earth grown foods to enjoy the benefits associated with it. This is where the word “nutritarian” comes into play. The idea of giving a break to some unhealthy foods and take up high-density earth grown vegetarian foods or plant-rich foods to help you balance your hormones and improve your overall healthy living is known as nutritarian lifestyle.

Personal Training Vancouver

Personal Training Vancouver


Who is a nutritarian?

A nutritarian is a person who takes a diet program that involves eating high-density micronutrient foods. A nutritarian disciplines his/her to eating the diet rich in nuts, fruits, seeds, vegetables, mushrooms, onions, berries, beans, whole grains, and specifically eating leafy greens which are highly nutrient-dense foods.

Ninety percent of nutritarian diet is from the above listed foods but with little or no dairy. Nutritarian diet has been attributed to viable weight loss, enhanced immunity against any form diseases, as well as improving the quality of life by feeding your body with high-nutrient and delicious foods.


Some Fundamentals of Nutritarian Diet

There are many basics of nutritarian diet available based on individual nutritionist. However, below is just a suggestion for a better understanding of nutritarian diet:

  • Consume a large quantity of salad daily as your major dish.
  • Consume at least a half or a full cup of beans daily as you may wish, but preferably in the range.
  • Consume a double-sized serving cup of moderately steamed green vegetables daily.
  • Consume not less than 1 ounce of seeds and nuts and daily. In the case of the male, consume 1.5 ounces.
  • Consume onions and mushrooms daily.
  • Consume 3 fresh fruits daily. Try to vary the fruit.

Benefit of Nutritarian Diet

The benefits of nutritarian diet cannot be over-emphasized in healthy living. Clinical studies have shown that high micronutrient diet had contributed significantly to the reduction in overeating behaviors and food cravings attitudes. Apart from these observations, what do you think may also happen if you adopt nutritarian diet today? Below are the health benefits of nutritarian diet:

  • The rate of diseases such as dementia, heart disease, cancer, and stroke will be cut up to 80%.
  • Calorie counting will stop suddenly.
  • Nutritarian diet boost your immune system
  • There will be no more feeling hungry in between meal
  • It detoxifies your body and burns out fat to prevent obesity.
  • You are systematically consuming delicious foods that are anti-cancer in nature.
  • It keeps you healthier with energy even as you age.
  • Your health crisis may come to an end; thereby saving you huge cost on medical expenses.
  • You will achieve a perfect weight while keeping you stronger.


Taking high-density earth-grown vegetarian foods as your intermittent fasting method give you the excellent health benefits you may think of. High-density earth-grown vegetarian food system is not the only ends mean to your health; however, nutritarian diet also boosts your health and as well enhances vitamin B12 levels, vitamin D, consumption of higher fibre, intake of enough omega-3 and also reduction in calories, glycemic, and sodium consumption.

In summary, nutritarian diet is an eating method that enhances your good health, boosts your immune system, and helps you maintaining ideal weight.


Personal Training Vancouver

Personal Training Vancouver

Ande W. Health and Fitness Update for Personal Training Vancouver

Ande W. Health and Fitness Update for Personal Training Vancouver



I’m so proud of and happy for this big hearted Champion!

Congratulations on gaining 40 pounds over the last year from a life threatening low body weight.

So happy to see your success! You have held such a positive attitude throughout your journey and the result is your physical, mental and emotional improvement.

Stronger everyday! You are a beautiful example of courage, self love and discipline.

I’d be happy to help others, I can help with all types of goals. Some people want to gain weight and muscle, some people want to lose that last 10 pounds, some people need that extra bit of connection and guidance. You can reach out to me here with a pm or on my IG fitness page HV Ultimate Fitness

Call for a free consultation: 778 873 4448


Nutrition. ❤️


Personal Training Vancouver

Personal Training Vancouver


Our Philosophy of Health, Fitness and Performance

Mission Statement : To bring out the best in our students/clients and ourselves mentally, physically and spiritually in the long term through health, fitness, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness, health and performance improvement. By working with an individual, we can design a balanced, comprehensive and specific program to develop the mind, body and spirit to the highest level.

Since lack of mental discipline, skills and knowledge are often the key factors in people not getting the results they desire, we will develop these essential skills with a variety of tools depending on the individual.

The name of the game is results. We will demonstrate results objectively with measurements, pictures, weight and body fat logs, objective performance measures ( ie. max weight lifted, max # of reps in a determined period of time of a particular exercise for a particular area and quality), and various endurance and strength tests.

We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.



Ultimate in Fitness Vancouver.


10 Benefits of Intermittent Fasting: Personal Training Vancouver

10 Benefits of Intermittent Fasting: Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

10 Evidence-Based Health Benefits of Intermittent Fasting – Personal Training Vancouver

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

Numerous studies show that it can have powerful benefits for your body and brain.

Here are 10 evidence-based health benefits of intermittent fasting.

1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones

When you don’t eat for a while, several things happen in your body.

For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.

Here are some of the changes that occur in your body during fasting:

  • Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
  • Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold  Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
  • Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells .
  • Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease .

Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.

BOTTOM LINE:When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.

2. Intermittent Fasting Can Help You Lose Weight and Belly Fat

Many of those who try intermittent fasting are doing it in order to lose weight .

Generally speaking, intermittent fasting will make you eat fewer meals.

Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories.

Additionally, intermittent fasting enhances hormone function to facilitate weight loss.

Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.

For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories.

In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks. This is a huge amount.

The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.

One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction.

All things considered, intermittent fasting can be an incredibly powerful weight loss tool. More details here: How Intermittent Fasting Can Help You Lose Weight.

BOTTOM LINE:Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.

3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes

Type 2 diabetes has become incredibly common in recent decades.

Its main feature is high blood sugar levels in the context of insulin resistance.

Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.

Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels.

In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%.

One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes.

What this implies, is that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes.

However, there may be some differences between genders. One study in women showed that blood sugar control actually worsened after a 22-day long intermittent fasting protocol.

BOTTOM LINE:Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.

4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body

Oxidative stress is one of the steps towards aging and many chronic diseases.

It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them.

Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress.

Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases.

BOTTOM LINE:Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.

5. Intermittent Fasting May be Beneficial For Heart Health

Heart disease is currently the world’s biggest killer.

It is known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease.

Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels.

However, a lot of this is based on animal studies. The effects on heart health need to be studied a lot further in humans before recommendations can be made.

BOTTOM LINE:Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.

6. Intermittent Fasting Induces Various Cellular Repair Processes

When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy (724).

This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.

Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.

BOTTOM LINE:Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.

7. Intermittent Fasting May Help Prevent Cancer

Cancer is a terrible disease, characterized by uncontrolled growth of cells.

Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.

Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer.

There is also some evidence on human cancer patients, showing that fasting reduced various side effects of chemotherapy.

BOTTOM LINE:Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.

8. Intermittent Fasting is Good For Your Brain

What is good for the body is often good for the brain as well.

Intermittent fasting improves various metabolic features known to be important for brain health.

This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance.

Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function.

It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF), a deficiency of which has been implicated in depression and various other brain problems.

Animal studies have also shown that intermittent fasting protects against brain damage due to strokes.

BOTTOM LINE:Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.

9. Intermittent Fasting May Help Prevent Alzheimer’s Disease

Alzheimer’s disease is the world’s most common neurodegenerative disease.

There is no cure available for Alzheimer’s, so preventing it from showing up in the first place is critical.

A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity.

In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients.

Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson’s and Huntington’s disease.

However, more research in humans is needed.

BOTTOM LINE:Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease.

10. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer

One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.

Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction.

In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted.

Although this is far from being proven in humans, intermittent fasting has become very popular among the anti-aging crowd.

Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.

*** My personal opinion based on my comprehension is that it may not be good for everyone…. Ie.. very competitive fighters ( or used sparingly), pregnant woman, women with fertility issues.. and perhaps others…. ****

Personal Training Vancouver

Personal Training Vancouver

Our MMA Website: Posener’s Pankration/MMA, Muay Thai, BJJ, CMT, S@C

Testimonial of Ande for Heidi Vincent – Personal Trainer Vancouver

Testimonial of Ande for Heidi Vincent – Personal Trainer Vancouver


Personal Trainer Vancouver

Personal Trainer Vancouver


I met Heidi Vincent about 6 or 7 years ago as we were members of the same dojo, Posener’s Pankration MMA.  I joined the dojo as I had hit my mental overweight number (150 lbs) to lean out and learn some self defense skills. We sparred and trained together and she was always a great, fully participating partner. Always giving 100 %. I ended up leaving the dojo after moving farther away and had lost touch.

Until, one day, I needed to insure a vehicle for work. Our mobile agent was away so I decided to chance the insurance agency across the street. Lo and behold, Heidi worked there! We decided that we would meet up at lunch hour for a walk or a run or some sort of exercise. We had fun times creating gym equipment from truck accessories and parts! By this time I was headed in the opposite direction with my weight. I was underweight at about 115 lbs. I engaged Heidi’s personal training coach services to help me gain weight and muscle mass. I knew I couldn’t do it on my own. We worked together throughout the summer and I popped back up to about 125 lbs.

I was promoted at work and it impacted my schedule heavily. I was travelling a couple weeks a month and unable to keep a steady training schedule. After that I was moved to a new location and given a special project to manage. All through this Heidi would reach out with a message or a voicemail. Just checking in. I found it so thoughtful.

My special project quickly became a nightmare of excessive hours and short staffing. I was giving everything at work to try to keep this project together. The fact was, it impacted my mental and physical health severely. I was diagnosed with severe depression, acute anxiety and anorexia. I ended up taking disability leave. I had dropped to about 95lbs. I engaged Heidi’s services again to pack on some pounds.

Imagine me and my 90 lb self on that first Saturday. I could barely lift a 5 lb weight over my head.  Our first sessions were like, 3 reps and 2 sets before I couldn’t lift anymore. My core remained pretty good but I had lost a lot of stability and balance. So, we worked through it. All this time my mental state was deteriorating. I experienced a full blown panic attack in December 2017 and  another debilitating one in January 2018. My weight went sub 80 lbs and I was hospitalized for 18 days.

Heidi was always there with an encouraging text or call. She stopped and visited me in the hospital. Once I was stable, she organized a workout together. I wanted to work on me. I wanted to feel like I was doing something to get myself well. I was a basket case. She saw that and we tried a few sets but I was not able to push through. From there, she took my hand and we sat together and talked. Well. she talked and I cried. We did a little yoga. I cried. Then she had me just lay in Savasana, close my eyes and breathe. She held my hand and rubbed my arm while I bawled my eyes out. And I became calmer. She was the rock I needed right then and there and giant hugs filled with love and acceptance after. I am ever grateful as that day was the first real recovery day.

From there we have been working to pack on the mass. It’s slow going but I wouldn’t want to do it with anyone else. Heidi just makes me work and want to do better. Part of that is my own work ethic but she’s right there with me. Supporting me either physically and/or mentally. Catching me before I bail off the balance ball and laughing with me when she almost misses. I find I can be completely honest with her. She’s a great listener and gives well thought and sage advice. Most of all she is patient. She will push you but is very observant. If she sees you struggling she will step in with encouragement. She’d rather see me do 3 complete sets with 8 lbs than bump the weight up to 10 lbs and have me fail halfway through.

She knows my motivations. She knows she just has to say “I don’t know, do you think you can try this?”  and I’ll be right there to try my best. As you can tell, I’m a Heidi fan. I’m ever grateful and thankful to have her as part of my recovery team. She is an incredibly valuable member and my favourite!

Ande Van Der Weken – Testimonial for Heidi Vincent Personal Trainer Vancouver

Tessa Warkentin Testimonial for Heidi Vincent Personal Training Vancouver

Tessa Warkentin Testimonial for Heidi Vincent Personal Training Vancouver


Personal Training Vancouver

Personal Training Vancouver


“My experience with Heidi as a personal trainer was a very positive one. She was very motivating and positive, while demonstrating a professionalism that made me respect her greatly. Her range of knowledge was shown in the variety and quality of training she gave me. I was fairly nervous going into my personal training lessons because I was out of shape and unfamiliar with training in general. However, as soon as we began our first session she made me feel welcome and capable. Heidi pushed me to achieve a level I did now anticipate reaching. After our sessions I felt motivated and equipped to continue building my strength and capabilities in the gym. I would highly recommend Heidi to anyone looking to achieve higher physical and overall health goals.”

*** That is a fantastic testimonial for Heidi Vincent’s Personal Training


Here is Heidi’s website: —HV Ultimate Fitness and Nutrition  

Here is our philosophy:


Our Philosophy of Health, Fitness and Performance

Mission Statement : To bring out the best in our students/clients and ourselves mentally, physically and spiritually in the long term through health, fitness, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness, health and performance improvement. By working with an individual, we can design a balanced, comprehensive and specific program to develop the mind, body and spirit to the highest level.

Since lack of mental discipline, skills and knowledge are often the key factors in people not getting the results they desire, we will develop these essential skills with a variety of tools depending on the individual.

The name of the game is results. We will demonstrate results objectively with measurements, pictures, weight and body fat logs, objective performance measures ( ie. max weight lifted, max # of reps in a determined period of time of a particular exercise for a particular area and quality), and various endurance and strength tests.


We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.



Heidi Vincent: 1st session free for Personal Training Vancouver

Heidi Vincent: 1st session free for Personal Training Vancouver


Author: HV Ultimate Fitness & Nutrition


What’s in it for you – Personal Training?


My passion is to engage and challenge people to live healthy, more active lifestyles.

If you embrace yourself now and focus on improving your overall mental, physical, technical skills with a positive mindset and an openness to knowledge, you will be successful in evolution to your desired goal.

I have a tremendous passion to share the benefits of being fit; mentally & physically healthy. I love all things that will enrich life. I will meet you where you are at and bring you to the next level with your commitment to yourself and to my development program.

I can direct, assist and support you to achieve your goals and build the lifestyle and body you desire by overcome obstacles empowering the mindset and improving knowledge of a healthy, rounded lifestyle. Vitality, longevity and energy come through basic building blocks and consistent work toward a more elite athletic and nutritious lifestyle.

I offer indoor/outdoor training. I will train in Langley and in East Vancouver at Posener’s Pankration MMA Dojo. My training skills include High Intensity Interval Training (HIIT), CanFit Pro, Level V Cardio Muay Thai & Kickboxing, Weight Training, Overall Body Conditioning and Nutrition Counselling with nutrient dense & healthy recipes.

If you love to sweat, if you’re willing to give 110% to yourself and your goals and want to rise to the next level, spaces available now.

First session is free. I will provide a free consultation to first discuss your goals and your obstacles and then we will have our initial workout.

Heidi Vincent
cell: 778-873-4448
email: hvultimatefitnessnutrition@gmail.com
website: https://hvultimatefitnessnutrition.wordpress.com
FB: @HVUltimateFitnessandNutrition2013
Twitter: @HVUltimateFit
LinkedIn: www.linkedin.com/in/hvultimatefitnessnutrition

Personal Training Vancouver

Personal Training Vancouver

Motivation Alone is not enough for Results: Personal Training Vancouver

Motivation Alone is not enough for Results: Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Okay, the title may be a little harsh. But it’s not untrue either.

Coaches are often mistaken for being motivational speakers, the role of coaching is being misunderstood for motivating people. We don’t do that, we do more than that.

Let me explain with two quotes on motivation by Jim Rohn:

“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.”

“If someone is going down the wrong road, he doesn’t need motivation to speed him up. What he needs is education to turn him around.”

When you’re driving out there and lost your way, you don’t need more motivation to go faster, you need the right direction. You need to stop and get off the wrong road that leads you further than your destination.

Even if it’s the right road, motivation alone is not going to be enough. I like what Michael Neill said on this. According to the popular saying “where there’s a will, there’s a way”. Well, that can work but it’s gonna be tough. Michael suggested that it can be turned around – where there’s a way, there’s a will. That is infinitely more effective.

Have you ever climb a mountain and you get tired, you may even feel like you’re not going to finish and contemplate giving up, and then you saw from a distance the approaching destination and suddenly you get a big boost, that extra energy you thought you didn’t have and press on until the finishing line? That’s because when you realize there’s a way, and the goal is within your grasp, the motivation will come automatically. You don’t have to do anything about it.

We do our coachee a great disservice if we intervene at the level of motivation when that is not what he really need.

Sometimes advices like “Don’t give up” do more harm than good when all the coachee needs is to stop and regain clarity. Sometimes the coach plays the role of the cheerleader, but most of the time he plays the role of a deep learning partner, a sounding board and when necessary, a challenger. He will push the coachee to be at his best.

What coaching does best is to elicit higher awareness from the coachee to gain insights into his situation, and enable him to take self-corrective actions that are right for him. The right intrinsic motivation drivers are uncovered to put deeper meaning into his work and life. Then the balloons and buckets are identified to keep him on track on his coaching journey.

As you can see, what a terrible waste it’ll be if all the coach does is motivational talk.

From H.T. Lee

Here is our website: www.UltimatePersonalTrainingVancouver.com



The Ant Philosophy for Personal Training Vancouver

The Ant Philosophy for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Over the years I’ve been teaching children about a simple but powerful concept – the ant philosophy. I think everybody should study ants.

They have an amazing four-part philosophy, and here is the first part: ants never quit. That’s a good philosophy. If they’re headed somewhere and you try to stop them; they’ll look for another way.

They’ll climb over, they’ll climb under, and they’ll climb around. They keep looking for another way. What a neat philosophy, to never quit looking for a way to get where you’re supposed to go.

Second, ants think winter all summer. That’s an important perspective. You can’t be so naive as to think summer will last forever. So ants are gathering in their winter food in the middle of summer.

An ancient story says, “Don’t build your house on the sand in the summer.” Why do we need that advice? Because it is important to be realistic. In the summer, you’ve got to think storm. You’ve got to think rocks as you enjoy the sand and sun. Think ahead.

The third part of the ant philosophy is that ants think summer all winter. That is so important. During the winter, ants remind themselves, “This won’t last long; we’ll soon be out of here.” And the first warm day, the ants are out. If it turns cold again, they’ll dive back down, but then they come out the first warm day. They can’t wait to get out.

And here’s the last part of the ant philosophy. How much will an ant gather during the summer to prepare for the winter? All he possibly can. What an incredible philosophy, the “all-you-possibly-can” philosophy.

Wow, what a great seminar to attend – the ant seminar. Never give up, look ahead, stay positive and do all you can.

To Your Success,
Jim Rohn

Here is some information on our Diet philosophy basics:

Diet –

Utilizing a clean diet, (implying foods with less processing and chemical additives), which is well planned, prepared, regular with snacks to keep blood sugarstabilized, well hydrated and portion controlled, we will help you, by choice, enjoy your food and fuel your body for peak performance, health and energy.

Diet is a huge factor in health and there are a variety of challenges that people encounter in achieving their goals. Our experience, sensitivity and awareness can help you eat for health, success and improved energy and performance. You will see and feel the benefits of success.

We will help you recognize your cues and eat less emotionally and eat more conscientiously. We will help you in developing awareness of your habits, develop replacement positive habits, via our consultations and training, and give you the skills to apply your knowledge for your evolving success.

Here is our Personal Training Website: www.UltimatePersonalTrainingVancouver.com

6 Essential Points for a Good Life – Personal Training Vancouver

6 Essential Points for a Good Life – Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Rohn: A Good Life Contains These 6 Essentials

The values that make up the foundation of a life well lived—and, no surprise, money isn’t one of them
Jim Rohn
September 9, 2014

The ultimate expression of life is not a paycheck. The ultimate expression of life is not a Mercedes. The ultimate expression of life is not a million dollars or a bank account or a home. The ultimate expression of life is living a good life.

Here’s what we must ask constantly, “What, for me, would be a good life?” And you have to keep going over and over the list—a list including areas such as spirituality, economics, health, relationships and recreation.

So, what would constitute a good life? Jim Rohn has a short list:

1. Productivity. You won’t be happy if you don’t produce. The game of life is not rest. Yes, we must rest, but only long enough to gather strength to get back to productivity.

What’s the reason for the seasons and the seeds, the soil and the sunshine, the rain and the miracle of life? It’s to see what you can do with it—to try your hand to see what you can do.

2. Good friends. Friendship is probably the greatest support system in the world, so don’t deny yourself the time to develop it.  Nothing can match it. It’s extraordinary in its benefit.

Friends are those wonderful people who know all about you and still like you. I lost one of my dearest friends when he was 53—heart attack. As one of my very special friends, I used to say that if I was stuck in a foreign jail somewhere accused unduly, and, if they would allow me one phone call, I would call David. Why? He would come and get me. That’s a real friend—somebody who would come and get you.

And we’ve all got casual friends, friends who, if you called them, they would say, “Hey, if you get back, call me and we’ll have a party.”

You’ve got to have both real friends and casual friends.

3. Your culture. Language, music, ceremonies, traditions, dress. All of that is so vitally important that you must keep it alive. The uniqueness of all of us, when blended together, brings vitality, energy, power, influence, and rightness to the world.

4. Spirituality. It helps to form the foundation of the family that builds the nation. And make sure you study, practice and teach—don’t be careless about the spiritual part of your nature because it’s what makes us who we are, different from dogs, cats, birds and mice.

5. Don’t miss anything. My parents taught me not to miss anything, not the game, the performance, the movie, the dance. Just before my father died at 93, if you were to call him at 10:30 or 11 at night, he wouldn’t be home. He was at the rodeo, he was watching the kids play softball, he was listening to the concert, he was at church—he was somewhere every night.

Go to everything you possibly can. Buy a ticket to everything you possibly can. Go see everything and experience all you possibly can.

Live a vital life. If you live well, you will earn well. If you live well, it will show in your face; it will show in the texture of your voice. There will be something unique and magical about you if you live well. It will infuse not only your personal life but also your business life. And it will give you a vitality nothing else can give.

6. Your family and the inner circle. Invest in them, and they’ll invest in you. Inspire them, and they’ll inspire you. Take care of the details with your inner circle.

When my father was still alive, I used to call him when I traveled. He’d have breakfast most every morning with the farmers at a little place called The Decoy Inn out in the country where we lived in Southwest Idaho.

When I was in Israel, I’d have to get up in the middle of the night, but I’d call Papa. I’d say, “Papa, I’m in Israel.” He’d say, “Israel! Son, how are things in Israel?” He’d talk real loud so everybody could hear. I’d say, “Papa, last night they gave me a reception on the rooftop underneath the stars overlooking the Mediterranean.” He’d say, “Son, a reception on the rooftop underneath the stars overlooking the Mediterranean?” Now everybody knew the story. And giving my father that special day only took five or 10 minutes.

If a father walks out of the house and he can still feel his daughter’s kiss on his face all day, he’s a powerful man. If a husband walks out of the house and he can still feel the imprint of his wife’s arms around his body, he’s invincible all day. It’s the special stuff with your inner circle that makes you strong and powerful and influential. So don’t miss that opportunity.

The prophet said, “There are many virtues and values, but here’s the greatest: one person caring for another.” There is no greater value than love.

So make sure in your busy day to remember the true purpose and the reasons you do what you do. May you truly live the kind of life that will bring the fruit and rewards that you desire.




6 Leadership Habits from West Point for Personal Training Vancouver

6 Leadership Habits from West Point for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

6 Leadership Habits, from West Point to You

Don Yeager
December 19, 2014

When I spoke at the U.S. Military Academy at West Point recently, I was the one who walked away inspired, having gained some incredible life insights, which I wrote about in last week’s blog. In addition, I was invited to be a guest lecturer, where I shared with cadets the habits of some great leaders—coaches and executives—I’ve worked with in the past.

So, from West Point to you, here are those six leadership lessons:

1. You can’t lead people you don’t know.

As a leader, it is important to know your colleagues on a level beyond the workplace. In the case of a West Point cadet, they told me, this simple notion could actually save lives by having a deeper sense of each other’s health, safety, fears and motivations. No matter your occupation, this lesson is essential in building camaraderie and trust within a team.

2.You have to lead the team you have, not the team you want.

There isn’t a coach in the NFL who wouldn’t like to have Tom Brady or Peyton Manning as their quarterback—but only two coaches actually do. The other coaches have to work with the team (and the quarterback) that they have. So quit thinking about the advantages others have and build your own! We should look for opportunities to grow our own team to reach its maximum potential because the grass is not always greener on the other side.

3. There is no success without a successor.

You have to constantly be invested in the training of other people. Be mindful of opportunities to teach those under your leadership. Great leaders know the value of sharing their own wisdom, strengths and weaknesses with others. If you desire to lead others, then you should also strive to create successors. It is your responsibility to not let the knowledge and experience you have gained over the years to be lost when your time in service is complete.

4. You need to have a mentor and also be a mentor.

The importance in establishing relationships with mentorsis that they allow you to grow, and these relationships will one day lead you to play a part in the growth of others. These moments are often informal, and they are often not listed on checklists for success. But we need to be well-prepared to learn the most we can from these opportunities for meaningful engagement with those who have paved the road for us.

5. You have to be a lifelong learner.

If you want to be a successful leader, you have to pursue opportunities to learn. Be a sponge and constantly soak up ideas, lessons and stories from others that you believe can impact you. Great leaders know that there is always something more to learn. “It is what you learn after you know it all that counts,” is one of my favorite John Wooden quotes.

6. Storytelling holds power in leadership.

If you want to be a leader, you have to learn how to tell your story. The best storytellers always win. I reminded the cadets that less than a hundred miles south of West Point there were men who flew airplanes into buildings a few years ago because someone told them a story of bitterness and blame that they believed, and their choices and ideology were affected as a result. This example was a little graphic, but the cadets immediately understood it. I challenged them to use their own story to inspire others toward positive action and meaningful growth.

The opportunity to connect with the cadets at West Point left me with an incredible sense of gratitude. They have chosen sacrifice and selfless service. If they are our future, we are all in great hands.