More Running in the Woods

Just in case you can’t make it to one of our running clinics or you find you want to do some more exploring on your own, we found a nifty map that has several of North Vancouver’s great running trails.

Check it out!  We want to thank the makers of walkjogrun.net for posting this great info and we hope you find it useful too!

If you come across information you think we should have on this site, we update often and are always looking for great content about living the North Shore lifestyle. Please submit any story or event items to us here.


Mountain Biking in North Vancouver

Even people who have never mountain biked before know that North Vancouver, BC is the mecca for the sport. With a trail system unrivaled anywhere in the world, the Shore has something for just about every rider out there.

For people new to the sport, it makes a lot of sense to take a clinic or camp. Finding your feet…umm, pedals, in the world’s most amazing mountain bike playground is a bit daunting for the beginner. There are a few tips and tricks that will make your mountain biking experience a lot more enjoyable and believe us when we tell you, a fun day on the bike has few competitors for EPIC!

There are also a lot of great sites that are dedicated to promoting the sustainability of the sport throughout the North Shore and we support them because without the tireless work of organizations like the North Shore Mountain Biking Association, we’d all have to beat our way through the bush in order to ride.

Please join us in supporting the wonderful work carried out by NSMBA.



Taking Planking to a New Level

People are using their abdominal muscles in a whole new way nowadays! It used to be that the only place one “planked” was at a pilates class. But today there is a whole new genre of workout classes and popular culture that is bringing planking to a new level.

The “hipster” planking craze has people pulling plank position in the most outrageous places they can find. Check out this video we found for you to show you how it’s done.

We’ll admit that that may be taking planking a bit over-board. So we’ve created an In the Woods Bootcamp to help you work on your core muscles without the added pressure of having to plank for photos.

Don’t worry though, there will be plenty of plank exercises to make sure you have the muscle tone required just in case you decide you want to take planking to the “pro” “youtube” level.

Whether you’re hoping for planking stardom or are just looking for a fantastic bootcamp that fits with your North Shore outdoor lifestyle we can sort you out.

Check out our Outdoor Bootcamp description here then send us an email for times and places. We can’t wait to see you!


What Do I Eat to Get Max Fitness?

Nutrition is tricky and different methods work for different people. There are ways to determine how many calories you should be eating daily.

To determine your ideal caloric intake you need to determine your Basal Metabolic Rate (BMR) which is the amount of calories burned (energy) by the body under resting conditions. The more muscle, the more energy, the more calories. Make sense?

Here’s how you determine the BMR.

Women: BMR = 665 = (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)

Now, you’ll need to honestly assess your activity factor in order to determine just how many calories are appropriate. Multiply the appropriate number by your BMR to determine caloric intake requirements.

1. sedentary 1.2

2. lightly active (1-3 light exercies/week) 1.375

3. moderately active (moderate exercise/bootcamp 3-5 x/week) 1.55

4. very active (hard exercise/bootcamp 6-7 x/week) 1.75

5. extra active (very hard exercise/sports/physical job. 2x/day training) 1.9

You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eat less). The combination of both will ensure long lasting weight loss, as long as you do it right. If you are going to reduce caloric intake do it safely. Reducing calories by 15-20% of your daily maintenance needs is a good start but keep in mind that sustained weight loss is impossible without increased, regular exercise.


Run in the Woods

Have you ever gone for a run on North Vancouver’s amazing trails? If not, you’re in for an amazing surprise. Nestled into the Pacific Coast rainforest are countless runner-friendly trails for runners and walkers of every level.

Living on “the Shore” as the locals call it, is such a treat. There is something to do all of the time, in any weather. Running (and walking) here is probably one of the most enjoyable, and accessible, past-times there is.

If you’re unfamiliar with the trails, or if you just want to learn more of them, come out and join us for a run in the woods. Even when the weather is dodgy, running in on the Shore is just beautiful. Streams and waterfalls appear out of nowhere and the trails we run are so well tended you won’t spend the entire time with your head down, looking for roots.

Take a look at our Trail Circuits blurb then send us an email about where and when to meet.

You’re going to love exploring the best gym on earth!