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My Evolving Cold Water Training @Meditn. – Personal Training Vancouver

My Evolving Cold Water Training @Meditn. Personal Training Vancouver

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Annual Polar Bear Swim for Evolving Cold Water Training – Personal Training Vancouver

History, and Evolution of My Evolving Cold Water Training


When I started martial arts training a little over 40 years ago, as a 16 year old teenager, I would come across these pictures of martial arts meditating underneath waterfalls and I must say I was intrigued and impressed. It demonstrated, obviously, some level of resolve. I did not do it at that time but was curious.

This is one of the best pics I could find.. currently

Waterfall meditation for Cold Water Training Personal Training Vancouver

Waterfall meditation for My Evolving Cold Water Training – Personal Training Vancouver


Then about 31 years ago I read General Choi Hong Hi’s book and the seed that was planted 10 years prior took root. The General recommended regular Cold showers to build spirit and that was certainly enough stimulation to start. So I would engage in regular cold showers; not off the cuff. Typically I would start my hygiene in a warm shower but I would typically always end all showers with a cold shower period and I would use that time to develop resolve and do some daily prayers.

After some time, it occurred to me, due to the popularity of annual polar bear swims, that we should do polar bear swims as a group to develop team spirit, resolve for the years goal achievements and prepare for fight victories,  and start the new year refreshed. That has been awesome. We would run around the lake on January first, charge up the body and do at least 3 dunks representing the development of the mind, body and spirit and have some time to get solid about our objectives and develop camaraderie. We have done that for some time and will do again this year, January 1, 2021. Everyone goes at their own pace, has fun, and enjoys the challenge. This year I will spend more time in the water and enjoy the experience.


My Evolving Cold Water Training for Personal Training Vancouve

Annual Polar Bear Swim for My Evolving Cold Water Training – Personal Training Vancouver


Recent Evolution of My Cold Water Training, Benefits and Recommendations


My Evolving Cold Water Training for Personal Training Vancouver

After cold bath for Evolving Cold Water Training – Personal Training Vancouver

The amazing feats of Wim Hof came to my attention relatively recently. He has numerous world records for enduring cold temperatures in ice baths, running on ice barefoot, swimming underwater and has now gotten validation scientifically for neutralizing toxins with his training and breath techniques and he has had his students demonstrate the same effects. He has made numerous claims and I am not here to discuss those in too much detail but he has devoted his life to this practice and has done amazing things. He has inspired me too evolve and change my cold water practice.


Now I typically engage in daily purely cold baths for hygiene and meditation/prayer. I am not pursuing times like Wim. I typically am doing 5 minute cold baths and I  sometimes go 10 minutes. I may go longer in the future, as this is an ongoing pursuit. It is certainly refreshing and not difficult once I learned to apply the  charging of my body with some breathing techniques and learned to relax in the cold water. My martial arts practice has always been involved in various breath training and we can apply some of those techniques and I also apply some of the classic Wim Hof breathing techniques, which are not overly complicated.

The main benefits of Cold water training for Personal Training Vancouver are: 1. Alertness 2. Improved Mood 3. Decreased Inflammation ( this has gotten popular in mma circles for decreasing recovery time) However, be careful because there are some indications that muscular gains can be impeded with excessive cold water training and that is one of the reasons I am not pushing duration excessively. 4. Increased Brown, Beneficial Fat, which helps metabolism 5. Trains the Vagus Nerve, which helps you face stressful situations more adequately and have more resolve. 6. Skin and Hair Benefits and 7. Strengthens Immunity.

The science is getting stronger on these benefits and I have a recommendation. Try it. However, if you are sick, take care of yourself as a priority, depending on your situation, of course. I certainly enjoy the feeling and the other benefits, which are hard to measure subjectively, but they are a good reason to continue. Sometimes I do it at night after a workout before bed and I just wear socks to bed as my feet take awhile to warm up. Otherwise my recommendation, for a  mixed martial arts practitioner, or for anyone, is to do it. I wish you good luck and if this has been entertaining and informative, that is awesome.

I will update on a future blog my changing Mediation and breathing techniques. Here is a link to our blog:

We have an awesome instructor team for private and group training. Here is a link to our MMA Website: Posener’s Pankration/MMA, Muay Thai, MTSC and Kids MMA

Here is our Personal Training Website: Posener’s Ultimate Personal Training

If you are interested in group or personal training, please contact me through our websites.

Simon Posener

My Experience with Veganism, IF @PF: Personal Training Vancouver

Personal Training Vancouver Simon Posener

Part 1. 

Having been involved in competitive sports, to varying degrees, for most of my life, and having done martial arts for 40 years and having run a mixed martial arts school for 30 years, I have developed a keen interest in performance, personal excellence and the effect of diet (including veganism)  on achievement.


One of my early influences was the work of Dr. Robert Haas and the ‘Eat to Win’ concepts when I was in my early 20’s. Some of the concepts still apply but some things need to be adjusted. Also, with the change of climate and advances in nutritional science, among other things, the time has to come to make improvements in application and understanding, which really has been an ongoing process.


In 2016 Yoshinori Ohsumi won the nobel prize for describing the process of autophagy where Intermittent fasting can help with many functions including cellular repair and regeneration. Of course intermittent fasting has been practiced for spiritual purposes for many years. I have been practicing intermittent fasting now for about 2 years with various schedules and have come to a comfortable schedule of 20 hour fasts three times per week, approximately, and with some concepts of flexibility. I also practice prolonged fasting once a month, PF, for the last 6 months or so working up to consuming no calories for close to 3 days. This practice has been a gateway for me to make other changes, which I feel are beneficial.

Here is an article on Intermittent Fasting:


People turn to veganism or a change to more of a whole food plant based diet for typically some combination of three reasons, the health of the individual, the health of the environment and for ethical considerations. This has been a fascinating study and I am fortunate to have a fiancee who also enjoys learning and improving a healthy lifestyle. Cooking in this style together has been fun to learn, apply and get results. My experience of having 2 titanium joints replaced in 2005 and in 2006, has also lead me to consider that my diet likely contributed to excess inflammation and lack of healing. I was certainly consuming copious amounts of dairy and factory farmed meat products without any consideration for those years.


My interest in Prolonged fasting has also been stimulated by many factors where one of them is the enhancement of natural stem cells that could help with the repair of my degenerated discs in my neck. There has been some improvement but it is still too early to make a distinct verdict. Regardless the practice does enhance thinking, consciousness, and more. On a simple level it has helped me be more aware of what I eat and what toxic hunger is and what real hunger is.


Another change I have made, which has contributed to becoming vegan in a gradual manner, is the practice of gardening and growing my own fruits and vegetables. As I approach my fourth year of gardening with increasing yields and success. I truly enjoy the zen of experiencing the interaction of soil, water, air and climate on the miracle of growth. Since I have been vegan for about 6 months now, and I feel satisfied and I feel I have beaten the toxic food cravings which used to be challenging. However, I am not saying, if in the future, I ate a piece of fish or an organic egg, I would likely catch fire or bleed. It just so happens I have lost the desire for animal products. My energy is good and I feel veganism is extremely healthy and I have done plenty of research. I have studied the works of Dr. Colin Campbell, Dr. Caldwell Esselstyn, Dr. John McDougall, Dr. Neal Barnard, Dr. Michael Klapper, and Dr. Joel Fuhrman, and more. I enjoy the learning. Gamechangers and Vegan 2019 are also good movies to help people learn. Of course Gamechangers came forth with the concept that not only is Veganism good for the environment and considerations of animals, they have put forth a very compelling argument that it is the most healthy alternative even for competitive athletes. I think people should take a look at that.


A whole food plant based diet is something I truly enjoy and feel great about on many levels. It has been a fascinating study where I enjoy learning about the advances in nutritional science and I encourage others to become knowledgeable and improve their own health, consider the consequences of factory farming and develop compassion for sentient beings. These are my opinions. If I can encourage someone to change gradually or rapidly, I am confident it will be a significant benefit.

Personal Training Vancouver
Personal Training Vancouver Gardening pic 2019

Personal Training Vancouver : Simon Posener ’97

Update: My Vegan and Health Journey April 6 ’20 
Part 2 

Personal Training Vancouver

Personal Training Vancouver

Here are some updates related to my Vegan and health consciousness journey. 

With some refined consideration of veganism and progress towards more whole food plant based eating, I have reduced my body fat from 12%- 9%. My weight is the same and my strength measures are the same, and that is an important consideration. In the past I never measured and just eyeballed, as that is a useful measure but at the gym they had an electric device. So why not try it. Although it is a small improvement, it is encouraging that I am on the right path and making some objective progress at 56. If I can improve, others can too and that is useful. 


I have also adjusted cold water training. After reading Gerneral Choi Hong Hi’s book 30 years ago where he recommended cold showers to build spirit and awareness, I have practiced finishing my showers with cold shower prayer/meditation time. I have been consistent over the last 30 years but the time periods have been short ‘ish’.  We do our annual polar bear swim but that can be expanded. After watching, for some time, some Wim Hof methods and achievements, I have decided to increase the times, measure and incorporate cold baths regularly. It is refreshing, stimulates the chemicals in the body and enhances mood. It is a work in progress. 


There are some criticisms, of varying degrees of importance to veganism, which have been addressed by detractors as concerns and have been countered by many medical experts. They relate to vitamin B12, DHA, calcium  and others. My update is basic and supported by medical experts. In regards to Vitamin B12 deficiency, due to soil degradation and lack of natural mineral run off in water provided to us, some claim we must get vitamin B12 from meat and that is not necessary. Many plant milks are fortified with half of a daily requirement in one serving, nutritional yeast has a good amount,  my garden has rich and fertile soil, and to alleviate any worries, just to be sure,  I would recommend a single multi vitamin and mineral supplement. Over the years I have taken many singular vitamin supplements, and they do have a purpose as a supplement but the synergism of vitamins,  minerals and micro nutrients in natural whole foods is often better than singular action, as a general statement. The health is done for us. 


Next,  for this brief discussion, there are concerns that vegans do not get enough DHA, which is important for brain function, and that can also be countered. Dr. Klapper is an expert that recommends having a diet rich in ALA, which can be converted by the body into DHA, from nuts and seeds regularly. Some would say that you have to get DHA from fish but that is not necessarily required. If you make sure you also regularly get some Spirulina and seaweed, you can get that important nutrient from the original source. So, I just make sure my family and I get some regularly and it alleviates any worry. Some level of conscientiousness is important but that is what we need anyway.


Finally in regards to calcium, as this is a big issue, we have been fed the propaganda from the dairy industry and dairy industry funded studies that claim calcium from dairy is important. This is a big issue also for the environment. We can get plenty of calcium from vegetables, as the original source. My cauliflower leaves I grow are rich in this micro nutrient. These are just a couple typical concerns regarding veganism and should not be detractors as there is a wealth of medical support from experts in the field which corroborate the benefits of healthy veganism. Why not try a bit, if you haven’t. 


In regards to food preparation, that has been an interesting study and pastime. I have learned more techniques and discovered a little bit of the art of cooking. In the past, with the habit of fast food, we may have lost a bit of this art but it can be regained and many have. I have learned a bit about healthy oil free cooking methods, vegetable broth saute, roasting, steaming and other techniques. They can be delicious and satisfying. If it take a couple minutes to prepare something, that can be an opportunity to develop some mindfulness and some awareness of what we put in our body. Our family does now enjoy the practice and we feel good about our habits, as they develop to greater degrees.


As far as the environmental impacts, going green is good. I would encourage that awareness on many levels. I have been reading a number of experts on the subject. Naomi Klein in her book ” On Fire: The Burning Case for a New Green Deal”,  describes the importance of not just our individual habits going more green but the need to collectively support those in power who support green initiatives and do not delay. Some may not have the perspective that time is of the essence and we are in a critical period of not delaying.  Of course change does not happen overnight but we need to consider some collective activism. 


In closing this little update, I would like to thank my family, my beautiful fiancee Heidi, HV Ultimate Fitness and Nutrition, our children Adam and Truly, who are also on board and excited by our passion for health and our dojo family. Some of the dojo family are interested and making positive changes. Some are curious but not ready to make changes. I would like to encourage everyone to take a ride on the green train for their health, the environment’s health,  and the animals health. Whether you are fully on board or just taking a ride, it all helps. It often takes time, as it did with me, and it is an evolution. Best of luck in this Covid time. 

Personal Training Vancouver


My Vegan and Health Journey Part 3 , as of September 22 ’20 

Personal Training Vancouver 

Vegan and Health Journey

Recent pic Sep. ’20.. Personal training Vancouver


It has been approximately 5 months since my last update via this post. It will be the last of this series, as I don’t want to be too cumbersome.  Things have been going well. I have been consistent and made some improvements and continued to develop my understanding in these topics, in my opinion. Also, just to re iterate, these are my opinions and I hope to inspire change and do realize this is a sensitive subject but my journey is substantiated by a corroboration of evidence from credible sources. Gradual change is good and better than nothing. 


I wanted to expand a bit on the performance benefits of a whole food plant based diet., The studies now show greater, clearer results.  Here are 3 videos  that can help. 


 … –This one got some criticism because it is promotional.. but.. really what is wrong with that since the claims are substantiated largely and the main points apply. Even if there is disagreement on some small point regarding fossilized records, that does not negate the majority of the message. 

9 Powerful Benefits for Vegan Athletes:

25 ripped vegan athletes:


The movement is definitely growing worldwide. The numbers substantiate that claim but the need to disseminate information is still needed. 

Since Covid has happened, and I have not been as busy, I temporarily suspended my Prolonged Fasting, PF,  practice of going 68 hours or so without caloric consumption, as I was doing monthly. Now that the schedule is getting back to normal I plan to get back to it next month. I still have been practicing Intermittent Fasting, IF,  at schedule of 3 times per week of approximately 20 hours per fast. I chose this schedule, due to my age, and the desire to maximize metabolic activity. 


As I learn more about the gold standard of the benefits of a whole food plant based diet, I have been re evaluating my junk food consumption. Throughout my whole life I have eaten junk food, in varying degrees. Certainly when I would be getting ready for fights, it would be minimal and then after a fight, I would certainly have some. After a potato chip party recently and noticing my sensitivity change, due to IF, I was well aware that no matter how many chips I ate, it was never enough. So I remembered that these companies are certainly designing these foods to be as addictive as possible and health concerns are not as important as profits. My current little goal is to try to appreciate to a greater degree the satisfaction of whole food and plant based lifestyle and to experiment and abstain from junk food for one month and see what happens. If I can appreciate natural foods more, that is good, if my inner and outer health improves, that is also a benefit. I will update on my one month junk food abstinence challenge on a channel in the future. 


Finally, in regards to the cold water training, as I mentioned I have been practicing for 30 years, I have made some changes. Nothing really big. I have been focusing on cold baths for hygiene and other benefits, like hormone improvement, enhanced mood, clarity and wakefulness.


Thank you for reading. These are my views and I do appreciate some of the very interested responses and communications I have received. I think it is a worthy subject that can bleed into other worthy subjects. It is a personal fascination and interest for improvement and knowledge and truth. If anyone has any questions, please ask. I suggest acquiring knowledge for yourself, and if I have helped, that is awesome! OSU!  

Simon Posener



Personal Training Vancouver



8 Steps to a Nutritarian Lifestyle: Nutrition Personal Training Vancouver

Personal Training Vancouver
Personal Training Vancouver

You chose to follow the Nutritarian diet because you made the logical decision to obtain the best health and nutrition possible. You have learned that drugs, surgery and medical care are insufficient to protect you against a medical tragedy. You Eat to Live to avoid the need for medicines, to avoid the need for medical intervention, to avoid invasive surgery, and to avoid the medical tragedies that are so prevalent in our society. You decide to Eat for Health because you realize life is valuable and worth living fully, with your full mental faculties and physical abilities maintained into your later years.

However, for most of us, there is a catch, an internal conflict —we want to be healthy, but there is some pleasure seeking part of us that operates without regard to the consequences. At times, we give into an inner voice that says it is okay to eat foods that we know are a bad choice.

Giving up unhealthy foods that you like, along with the difficulties of change, can derail your best intentions to establish a healthy diet and live the Nutritarian lifestyle. The key is to learn about the importance of a healthy diet and “practice” by eating healthy foods until you instinctually prefer them.

These concepts are explained in more detail in The End of Dieting. All of my books stress a Nutritarian life, and all are all great reads; each one has its own emphasis. For instance, if you prefer to ease into living the Nutritarian lifestyle Eat for Health outlines a gradual process to preferring this health-promoting diet.

The following 8 vital guidelines are key to adapting the Nutritarian lifestyle:

1. Understand food addiction/cravings

Learning all about food addiction and cravings is crucial to being able to make dietary nutrition changes. You know that your diet and health are important, but your primitive brain doesn’t want you to change. Your primitive brain will always want you to avoid discomfort, and because changing to a healthier diet creates both emotional anxiety, and even physical discomfort (or withdrawal); your decisions may be influenced by your primitive brain’s subconscious desire to avoid this discomfort.

Your primitive brain may be looking for excuses and rationalizations to explain why making a significant diet change is too difficult or just not for you. This primitive portion of your brain can be your body’s worst enemy.

You have to learn about the addictive nature of processed foods and make a commitment to avoid them for a period of time to break free of this addiction. The only way that works is to let no excuse stand in your way. If you feel poorly for a few days as you improve your diet that is perfectly normal and should not undermine your commitment. Your feeling poorly is your body detoxifying, which supports the idea that you need to get your body healthier. If your body were truly healthy, it would not feel crappy when changing over to a health-supporting diet. There is a solution for every potential obstacle when you allow yourself to look for it.

2.Understand the concept of nutrient density

What makes my dietary advice unique is that it is focused on quality, not quantity. It focuses on the type of foods you eat. Its most important nutritional concept is:


Health = Nutrients/Calories

For excellent health and life expectancy, concentrate on consuming foods that contain a lot of micronutrients and fewer calories. Micronutrients are vitamins, minerals, and phytochemicals; they do not contain calories, but they have vital functions in the body. Calories come from fat, protein and carbohydrates. You want to take in the foods that contain the most micronutrients per calorie. You want to get the most nutrient bang for each caloric buck. When you eat this way, calorie-counting no longer matters.

High micronutrient foods come straight from nature; whole plant foods, such as vegetables, fruit, seeds, nuts and beans, should be the basis of a healthy, anti-cancer diet. Without adequate micronutrients, food cravings, discomfort, and the demand to over-consume calories can be overwhelming and derail any effort to lose weight or eat healthfully.

3.Reroute your thinking

Your brain also wants to avoid being different from others in your social circle. Ask yourself, and honestly answer, “Am I afraid to be different?” Am I engaged in eating behaviors that are detrimental to my health?”

Unhealthy eating most likely is the norm with those around you, but you don’t have to follow the crowd. Be proud of yourself for being different than those practicing slow suicide with food. Learn as much as you can to understand the benefits of healthy eating. Gaining knowledge helps us change our behavior more easily.

My patients and the thousands of people who have read my books and articles are successful because they have become experts in nutrition as they follow my program. They know that heart disease, diabetes, and even cancers are mainly the result of poor diet and lifestyle choices, not primarily the result of genetics or aging. Once you truly understand the powerful effects—both positive and negative—that food can have on your body, you will feel empowered to eat healthfully and to stick with it.

4. Plan and Organize your Nutrition

The ability to make the right decisions consistently requires planning. You need time to prepare and organize your life so that you have good-tasting healthy foods around you at all times to lessen temptation. Creating a quick and simple weekly schedule will help you organize and utilize your time more efficiently. Make shopping lists. Cook enough for multiple meals each time so that you do not have to cook every day. Take advantage of time-saving foods like frozen vegetables and bagged salads.

Make sure to leave room for exercise, recreation, and spending time with family. The better you plan your schedule in advance, the easier it will be to adopt your new habits into your life.

5. Re-train your taste buds

You may have to try a new food 10-15 times before you begin to really like it, especially if your taste has been desensitized by the intense sweets and overly salted and processed foods that are the standard in the American diet, Like developing any new skill, it takes practice to begin to enjoy new foods

As you learn to enjoy the taste of healthy foods, your desire for unhealthy food will continue to lessen. Try new and different produce, for example dishes made with artichokes or exotic mushrooms, and experiment with different herbs, spices, and salt-free seasonings to create dishes that you love to eat. You will find lots of terrific recipes in my book the Eat to Live Cookbook and my other books, The End of Dieting and Eat for Health (which contains 150 recipes). My Member Support Center has a recipe database of over 1500 recipes.

6. Embrace your natural sweet tooth

Our natural sweet tooth has a purpose—sweets from fresh fruits and sweet vegetables provide us not just with carbohydrates for energy, but also with a large assortment of phytochemicals and other substances that prevent illness. Fruits make the best desserts. For example, try blending frozen berries and bananas with a little hemp milk and vanilla extract for a delicious and easy berry-banana ice cream.

7. Make the salad the main dish and eat lots of anti-cancer foods

Leafy greens are the foods with the highest nutrient to calorie ratio. Eat one large salad every day. You can do this right now. It can be your first step in obtaining great health. It is important that you use a healthy dressing to keep the salad healthy. I love to create delicious, healthful, nut-based salad dressings that taste so good you will not only enjoy salads, but you will also love the dressings! For those that don’t have the time to create a salad dressing, you might want to try some I’ve developed.

Be sure to use lots of onions, mushrooms, and beans in your cooking as they have powerful associations with lower rates of breast and colon cancer.

8. Avoid nutrient deficiencies

A blood test is the best way to know if you are not lacking in any important vitamin. No one diet can supply the optimal amount of nutrients for everyone, and individuals have different abilities to absorb certain nutrients. One of the most important deficiencies is Vitamin D, the sunshine vitamin. Over half of the world’s population is deficient in vitamin D.

A healthy diet can be sub-optimal in zinc, B12, iodine, Vitamin D and DHA for many people. If supplements are necessary, take the time to read all the ingredients. The problem is that most multivitamins and nutritional supplements contain dangerous forms of nutrients, such as folic acid and Vitamin A, which can increase one’s risk of cancer. Review my Vitamin Advisor for safe alternatives.

Life has so much to offer. My hope is to help you enjoy it to your maximum ability.

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.

For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.


Personal Training Vancouver

Personal Training 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.


6 Basic Guidelines for the Nutritarian Diet: Personal Training Vancouver

6 Basic Guidelines for the Nutritarian Diet: Personal Training Vancouver


Personal Training Vancouver

Personal Training Vancouver

Excerpted from The End of Dieting: How to Live for Life* by Joel Fuhrman, MD. © 2014 HarperOne, reprinted by permission. Everybody can do this, and here’s the plan. But remember: These are just general guidelines; you don’t have to follow them precisely. For example, you can go above or below the general serving recommendations depending on your height and degree of physical activity or exercise. A world-class athlete may need triple the calories of a sedentary office worker. To call yourself a nutritarian, follow these six basic guidelines:

1. Eat a large salad every day as your main dish.

Spinach, chickpea, and artichoke saladThis salad should include lettuce, tomatoes, shredded onion, and at least one shredded raw cruciferous vegetable, such as chopped kale, red cabbage, nappa cabbage, arugula, watercress, or baby bok choy.

Use a variety of greens, including romaine, mixed greens, mesclun mix, arugula, baby spinach, Boston lettuce, and watercress. For added veggies, choose from red and green bell peppers, cucumbers, carrots, bean sprouts, shredded red or green cabbage, chopped white and red onions, lightly sautéed mushrooms, lightly steamed and sliced zucchini, raw and lightly steamed beets and carrots, snow peas, broccoli, cauliflower, and radishes. I often add some frozen peas and beans to my salads too.

Add a healthy dressing (one that is nut and seed based). I usually make a huge salad, share it with family members, and have enough left over for later in the day or the next day. Remember, for superior health, the green salad is the main dish, not the side dish.


2. Eat at least a half cup, but preferably closer to 1 cup, of beans a day.

Quick black bean and sweet potato chili recipeThis means eating a bean burger, a bean loaf, or a veggie-bean soup or putting beans on your salad or in a stew or chili in the evening. In our household, we almost always make a giant pot of veggie bean soup once a week. After eating the soup that day, I portion it into eight containers and refrigerate or freeze it so I can take it to work with me or use it when I need it. Quick tip: Use some of the soup you made as a unique salad dressing base by adding some flavored vinegar and nuts. Blend in a high-powered blender until smooth.

3. Eat one large (double-size) serving of lightly steamed green vegetables a day.

Simple Garlicky Greens

This means a bowl of asparagus, chopped kale with a delicious mushroom/onion sauce, green beans, steamed zucchini, bok choy, artichokes, cabbage, or collard greens. Don’t overcook greens; thirteen minutes of steaming is plenty. The longer you cook them, the more micronutrients you burn off, which wastes the effects of phytochemicals. Green vegetables need to be fully chewed (to the consistency of nearly liquid in your mouth) for you to fully benefit from their anticancer phytonutrients.

4. Eat at least 1 ounce of nuts and seeds per day if you’re female and at least 1.5 ounces of nuts and seeds per day if you’re male.

Oatmeal with nuts and dried fruitsRemember, don’t use nuts and seeds as snacks. They are the healthiest way to take in fat with meals and demonstrate a powerful effect on extending the human lifespan. The fat from nuts and seeds, when eaten with vegetables, increases the phytochemical absorption from those veggies. That’s why I typically recommend that nuts and seeds be part of your salad dressing, too. Also, at least half of this intake should be from walnuts, hemp seeds, chia seeds, flaxseeds, and sesame seeds because they have unique protective properties, such as lignans and omega-3 fatty acids.

Eating 3 to 4 ounces of nuts and seeds a day isn’t too much if you’re active and slim. There’s no problem with eating even more than 4 ounces of nuts and seeds per day if you’re an avid exerciser or athlete who needs the calories. I have worked with professional football players and Olympic skiers who follow this diet style; obviously, they need lots more seeds and nuts, and other food too.

Eat nuts and seeds raw, or just lightly toasted, because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are also frequently cooked in oil and are heavily salted. If you want to add some flavor, lightly toast seeds and nuts in a toaster oven on one low toasting cycle. This doesn’t deplete their beneficial properties. Don’t toast to the point of dark browning, however, as this can cause carcinogenic compounds called acrylamides to be formed. You can also bake them in a 250˚F oven for about fifteen minutes, or until very lightly browned.

5. Eat mushrooms and onions every day.

Easy vegan mushroom gravyBoth mushrooms and onions have powerful anticancer benefits. Mushrooms are better eaten cooked because some mushrooms contain a mild carcinogen called agaritine. It is gassed off during cooking.

Only the Agaricus genus of mushrooms—which includes the common white, brown, button, cremini, and portobello mushrooms—contains agaritine. Shiitake, chanterelle, enoki, morel, oyster, and straw mushrooms belong to different genera that don’t contain agaritine. But they should also be cooked to reduce the risk of any potential contamination with microbes.

It’s still not entirely clear whether agaritine is a health risk, but play it safe and cook most of your mushrooms with your other vegetables, or water-sauté them in a wok or other pan. Keep a container of cooked mushrooms in your fridge to add to salads and vegetable dishes regularly.

6. Eat three fresh fruits a day.

Winter fruits - grapes, oranges, pearsFresh fruits aren’t just nutritious and delicious, they also protect against disease. The phytochemicals in fruits have anticancer effects, and berries have even been shown to protect the brain from dementia in later life. Try to eat one serving of berries or pomegranate a day as part of your total fruit intake.

When eaten with a meal, vegetables dilute and slow your body’s absorption of glucose and fructose, so it’s best to eat fruit as part of your vegetable-based meal, either mixed in with your salad or as a dessert. If you’re physically active, you can certainly eat more than three fruits a day, but it’s still best to avoid fruit juice and too much dried fruit, such as dates, raisins, figs, and prunes, because they are calorically dense and could elevate your blood sugar if you eat them in large amounts.

When making a recipe or dessert that contains dried fruit for flavor and sweetness, limit the amount to 2 tablespoons per serving. That means one Medjool date or two Deglet Noor dates per dessert serving; otherwise, you could be consuming too much simple sugar.

That’s it. Six simple guidelines to follow. That’s not so difficult to do, is it? Can you imagine what would happen if everyone in the United States followed these guidelines?

  • We would stop the healthcare crisis in its tracks and save billions of dollars on medical expenses.
  • We would save millions of lives from premature death.
  • We would reduce rates of heart disease, stroke, dementia, and cancer by more than 80 percent.
  • We would have less crime, and a more successful, intelligent, and productive workforce.
  • We would have many fewer people in nursing homes, fewer stroke victims, and fewer elderly people suffering from dementia and unable to enjoy life.

Nutritarian Daily Checklist (Make copies of this chart and check off each point each day.

  • Eat a large salad as the main dish for at least one meal.
  • Eat at least a half cup, but preferably closer to 1 cup, of beans.
  • Eat one large (double-size) serving of steamed green vegetables.
  • Eat at least 1 ounce of nuts and seeds if you’re female and at least 1.5 ounces of nuts and seeds if you’re male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.
  • Eat some cooked mushrooms and raw and cooked onions.
  • Eat at least three fresh fruits.

Visit Joel Fuhrman on the web at Dr. Fuhrman.


Personal Training Vancouver

Personal Training Vancouver


Personal Training Vancouver

Personal Training Vancouver

Posener’s Pankration/MMA, Muay Thai, BJJ, CMT, S@C site

Plant power by Nava Atlas - cover

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

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