Tag Archive for: Health Vancouver

My Experience with Prolonged Fasting @ info- Personal Training Vancouver

My Experience with Prolonged Fasting @ info- Personal Training Vancouver

Prolonged Fasting Pic for Personal Training Vancouver

Prolonged Fasting – Personal Training Vancouver

Hi Everyone! I just finished a 3 day 72 hour Prolonged Fast, PF. I will describe my reasonings and share some knowledge, which I hope will be a benefit for you on your personal health journey and, like a ripple effect,  help others on their journey.

I hope people travel because there will be many benefits beyond the scope of this post. Feel free to read other posts and feel free to send me a message.

Yesterday, March 2 ’22 I enjoyed a beautiful meal after my 3 day fast. It was delicious, a simple pleasure and a celebration of setting and achieving a personal goal. I have been doing intermittent fasting for a almost 5 years now, and Prolonged fasting for almost 4 years. It has been an interesting study.

Since I have not posted about PF, I thought I would now. It is not for everyone. If you are pregnant, and an elite athlete in intense physical training or if you are still growing, don’t do it.. and… if you are not healthy and strong, consult a doctor first. I started with IF, intermittent fasting and progressed to PF, which I aim to do once every month or two. I do admit, due to Covid boredom, I took a break but I am happy to resume the practice now the dojo is getting busier and Covid fears are diminishing. I do IF 3 times a week for about 20 -22 hours per fast. I feel that schedule is best for someone my age and wanting to maximize the results and metabolic improvements.


Personal Training Vancouver

Personal Training Vancouver

Once I read about the benefits of PF, I decided to try and I  worked my up from 24 to 48 to 60 to  72 hours, which I have learnt is likely the most optimal time for maximum benefits without metabolic rate reduction and physical energy considerations for a person of my age.

Although there are slight differences per person when the benefits occur, the benefits are corroborated by credible sources. Autophagy, Growth Hormone and Testosterone benefits, mental clarity, spiritual benefits, Insulin Sensitivity, Stem Cell growth and Immune system reboot are just a few of the benefits; and it is natural.

I did notice some memory improvement, no toxic hunger, which is long gone now, some higher thinking, and improved productivity on work tasks and planning. I guess it was lucky that it was the first of the month and a good time to Plan my work… and prepare to work my plan.

With a little mental pre frame, you can get outside your current desires and needs and focus on higher thinking and bigger concepts. It is personal and I would suggest you try on your journey. It is interesting that our culture has difficulty with this practice.. Why?.. there are reasons.. We must constantly consume and perhaps now is a time in this climate of change to consider our personal consumption habits… It is a sensitive subject so I suggest people consider it. This is a personal way to get more in touch with your habits and develop outside the box thinking, hopefully to some degree.

I am happy to discuss and it is a fascinating study.


Here is a good article about the benefits of a 72 hour Prolonged Fast. I suggest people continuously learn and apply from credible, corroborated sources. OSU! If you have any questions, send me a message. 🙂


Metabolic Step-By-Step:
Stages of Fasting In The First 72-Hours

With the recent skyrocketing popularity of intermittent fasting, the word “fasting” has stopped being associated exclusively with religion and protest and taken on a connection with an impressive list of health benefits including improved mood, increased energy, sharper focus, and even clearer skin.

So it’s no surprise that you might be curious about trying out fasting for yourself. But like the intelligent person you are, you first want to find out as much as you can about what fasting will do to your body and how it’ll make you feel.

Because knowledge is power, here is a detailed description of what happens during extended fasts, including the stages of fasting, what you can expect during them, and why.

The six stages of intermittent fasting and the benefits of each.

What Is Extended Fasting?

There are a lot of different types of intermittent fasting. In some configurations, you’ll fast for no more than 12 hours. And on the upper limit of the timespan of fasting recommended for casual, less experienced fasters, is the 72-hour (3-day) fast, which is long enough to be considered an extended fast. As you go deeper into a fast, the effects stack.

Most of us have gone 12 or 16 or even 24 hours without eating at least a few times in our lives just out of necessity or coincidence, but it’s much less common for people to fast for three days unintentionally. So for this article, we’ll focus on what happens with your energy, metabolism, and general response to a 72-hour fast.

fat burn
Stage One: 12 Hours




Typically, the human body’s main, preferred source of energy is glycogen, which is a stored form of glucose, a type of sugar you get from the carbohydrates you consume. When you digest your food, your body breaks down carbohydrates into glucose, which it stores as glycogen in the muscles and liver. As long as you have glycogen stored up, that’s what your body will use to give it the energy to function.

Now let’s talk hormones. In the few hours after eating, your insulin levels will rise, telling your body to break down glucose for energy. But after 12 hours of fasting, your insulin will drop. A hormone called leptin, which is responsible for telling you you’re full, will also fall, while ghrelin, the hormone that signals hunger, will rise.

Target these Stage One benefits with 16/8 fasting or 18/6 fasting.


Stage Two: 18 Hours


It takes between four and 18 hours of fasting for you to burn through your glycogen stores. Once that happens, your body needs to turn to an alternative source of fuel.

About four hours after you’ve stopped eating, your body will use a process called lipolysis for energy. Lipolysis breaks down the triglycerides – a type of lipid – in your fat cells to use a source of fuel. It will also break down amino acids (the compounds that form proteins) for energy.

But that will only last you so long. After about 18 hours of fasting, your body will transition into a state called ketosis, which is when it starts relying on fat as its primary form of energy. In the process of breaking down fat for fuel, your body will release ketones, or molecules that your liver produces from fatty acids.

At this stage, your insulin levels will remain low, but your glucagon – a hormone that controls blood sugar levels – will start to rise in order to prevent your blood glucose levels from dropping too low.

Target these Stage Two benefits with 18/6 fasting, OMAD fasting, or Eat-Stop-Eat fasting.

brain clean

Stage Three: 24 Hours


After about 24 hours of fasting, your body starts to do something really interesting: repair itself. This is a process called autophagy, which is when your cells start to get rid of any components that are old, damaged, or functioning poorly.

Autophagy is incredibly important for your health and has been shown to reduce inflammation, kill cancer cells, and clear out the misfolded proteins that are thought to cause Alzheimer’s. As autophagy declines naturally with age, it’s thought that fasting-induced autophagy can be a way to reduce the effects of aging. And, indeed, studies have shown that fasting is connected to living a longer life.

Target these Stage Three benefits with ADF (Alternate Day Fasting), Eat-Stop-Eat fasting, or 5:2 fasting. Read a comparison. 


Stage Four: 48 Hours


About 48 hours after beginning a fast, your body will go into a long-term fasting state. A few things will happen as a result.

First, your growth hormone levels will go up significantly, stimulating faster muscle repair and preserving lean muscle mass. This is thought to be related to ghrelin, the hunger hormone, which can promote growth hormone secretion.

Speaking of ghrelin: it will continue to rise and fall throughout the day but with lower and lower peaks, meaning that your hunger levels will even out throughout your fast.

Target these Stage Four benefits with Consecutive 5:2 fasting.  


Stage Five: 54 Hours


At 54 hours, your insulin levels will be at their lowest point yet. Your ketone levels will increase further and, to prevent muscle breakdown, your body will break down branched-chain amino acids.

It’s worth noting the advantages of having your insulin levels this low. Insulin resistance, something that can happen as a result of having prolonged high levels of insulin, can lead to diabetes. In contrast, insulin sensitivity, which is what happens when you fast, can help you have a healthier body fat percentage, reduce inflammation, and activate further autophagy, the benefits of which you’ve read above.

Target these Stage Five benefits with Consecutive 5:2 fasting.


Stage Six: 72 Hours


Once you’ve gotten to the endpoint of your 72-hour fast, you’ll see one more benefit. At this stage in your fast, your IGF-1 (insulin-like growth factor), a hormone involved in growth and development, will decrease. This can trigger stem cell production, create new immune cells, and reduce oxidative stress, something that is thought to help with preventing aging and diseases like cancer.

How to Do an Extended Fast Safely

Before you get too excited about all of the health benefits of extended fasting, it is important to note that fasting for more than 24 or 48 hours is a serious undertaking that should be done carefully and ideally under medical supervision. If you’re interested in trying it out for yourself, here are some tips to help you stay as safe as possible.

  • Stay hydrated! While your body can go 72 hours without food, you don’t want to deprive it for that long of electrolytes, which help you remain hydrated. To maintain your electrolyte levels, you can take an electrolyte supplement or consume salt in your water.
  • Have a plan for how you’ll break your fast. Bone broth, which is thought to be immune-boosting, anti-inflammatory, and easy on your stomach is a common choice.
  • Speak to your doctor. A medical professional who can consult you on your specific case is ultimately the best person to guide you through a fast.

Here is our Mixed Martial Arts Website: Posener’s Pankration/MMA and Muay Thai

Best Regards,

Simon Posener

Personal Training Vancouver

Personal Training Vancouver

Simon Posener Personal Training Vancouver

Simon Posener 2019. Personal Training Vancouver

Simon Posener '97 Personal Training Vancouver

Simon Posener old pic from 1997. Personal Training Vancouver


My Vegan IF/PF Lifestyle Update: WFPB up – Personal Training Vancouver

My Vegan IF/PF Lifestyle Update: WFPB up – Personal Training Vancouver


Simon Bicycle Commute

Sunny weather helps the bicycle commute and emission reduction: Personal Training Vancouver: August 2021 57 years.

I started journaling or chronicling my evolving health journey a few years ago. It has been a few months since my last post and I thought it a good time to update my evolving conceptual applications. I have been pursuing the Vegan lifestyle for approximately 3 years now and have made some improvements in my health journey. My increased adoption of the gold standard of consuming a greater degree of Whole Food Plant Based, WFPB, nutrition has improved, but certainly not complete.

I must say Gardening helps adopt more WFPB nutrition. The benefits of the WFPB lifestyle are so numerous that I would encourage others to educate themselves. I have derived benefit from studying many passionate medical professionals in this area, Dr. Klapper, Dr. T.Colin Campbell, Dr. McDougall, Dr. Fuhrman, Dr. Gregor and others,  and the corroboration of evidence is clear. The science is also becoming more detailed and confirming. So take a look and if anyone is interested in my perspective, I am happy to help.

Again the benefits of this lifestyle help: 1. The Climate Change Challenge 2. Personal Health and Disease reduction, elimination and prevention 3. Ethics for sentient beings, which means that animals can feel and have desires. One of their desires is not to be killed. In my opinion, the time to change requires this consideration and if they are killed, at least…. done respectfully. And.. 4. The newer area of Performance improvement. Some of these concepts are discussed on my previous Blog Post:

Other posts cover. Junk food and the role of hormones of Grehlin for hunger and Leptin for satisfaction:

One more post from the past.

I want to keep this brief. It is an exciting area and, in I am curious on the possibilities of Natural health. My results, in my opinion, are decent. I do feel my energy level is good, my weight is the same, and my performance is decent considering my personal level and challenges. Perhaps not YouTube sensation level but success is certainly relative and I am relatively pleased with my level in comparison and consideration of the past. Success measures are personal and I encourage others to do Their Best, accept their personal challenge… and go see.

During Covid-19 my PF discipline has tapered, due to boredom but somewhat accounted for by increasing the level of Whole Plant Foods bursting with micronutrients especially during summer awesome production months.. I will resume that to hopefully help the Natural stem cell production and injury healing concerns I have, and I will hopefully have a positive update in the future.

Simon Posener '97 Personal Training Vancouver

Simon Posener old pic from 1997. Personal Training Vancouver

Simon Posener Personal Training Vancouver

Simon Posener 2019. Personal Training Vancouver

It sure helps having a beautiful wife, who is also on her own personal health journey so we can often travel together as a family. It has been 9 years now …. a big positive.. 🙂 Check out her site: She offers Personal Training Vancouver sessions.

About HV Ultimate Fitness & Nutrition

Heidi of HV Ultimate Fitness and Nutrition for Personal Training Vancouver

Heidi of HV Ultimate Fitness and Nutrition for Personal Training Vancouver

In conclusion, I am hoping to stimulate understanding, knowledge and personal growth. If anyone has any questions in this area, I am happy to help. You can send a message through this website or our MMA Website: Posener’s Pankration/MMA, Muay Thai and Submission Wrestling

Simon Posener

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

My Evolving Cold Water Training @Meditn. Personal Training Vancouver

Personal Training Vancouver

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

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

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

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.