Tag Archive for: MMA 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

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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.

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Personal Training Vancouver Gardening pic 2019

Personal Training Vancouver : Simon Posener ’97

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

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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. 

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

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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