July 2018 Newsletter

Weight Room Etiquette

From yoga and Pilates to circuits and supersets, there’s no right or wrong way to get in shape. Whatever it takes to break a sweat, right? But let’s not leave that sweat on the mats (or that hair in the sink). From the locker room to the cardio zone, when it comes to gym etiquette, there are a few rules that everyone should follow—fitness karma points guaranteed.

Wax on, wax off

Sure, we may have hit the gym to avoid doing housework, but wiping down machines is a chore with serious payoffs. (No one wants a side of germs and infectious skin diseases with their workout.)

Lift a finger

More chores, we know. But returning free weights, medicine balls, and other equipment to their proper places is more than courteous—it might burn a few extra calories too!


Sometimes there just aren’t enough toys for everyone. Let a stranger “work in.” And rather than standing idly by, maximize your time and efforts with a few killer supersets.

Mind the mirror

Leave the lip gloss application, ab adoration, and smizing for the boudoir. Gym mirrors are there for form and safety, so avoid crossing in front of Mr. Military Press mid-set.

Staying Hydrated in the summer heat

As summer temperatures hit, here are a number of important tips to ensure that you’re staying hydrated!
• Carry ice water with you, and drink at least 8 cups per day. Many water bottles will now keep liquids cold for 12-24 hours!
• Avoid dehydrating beverages, such as alcohol & caffeine
• Snack on hydrating fruits, such as watermelon, oranges, tomatoes, celery & cucumber
Dehydration can be dangerous for your health, but it can be avoided. If you begin to notice symptoms of dehydration, stop what you’re doing and drink a glass of water. If symptoms do not quickly improve, seek immediate medical attention.

10 Best Beginner Hikes Around Vancouver

Pacific Spirit Regional Park
One of Vancouver’s gems, this west side park in the city encompasses 750 hectares of forest. Numerous trails crisscross your way around the park with various entry and exit points. It’s the perfect place to get “lost in the woods” just minutes away from the city.

Deer Lake
Enjoy a flat easy stroll around this lake located just east of Vancouver in Burnaby. Up to five kilometres of trail circle the lake and pass by a beach area, playground, viewing tower and pier offering great scenery. A perfect place for an afternoon stroll that is accessible year round

Lighthouse Park
Located in West Vancouver, Lighthouse Park is one of Greater Vancouver’s most beautiful spots with some of the area’s largest Douglas Fir trees and breathtaking views of the water. Stroll around the six kilometres of trails throughout the park before settling in for a picnic lunch at the beach

Sasamat Lake
Head out to Belcarra Park to stretch your legs on this easy, year-round accessible hike that is perfect for family picnics. The trail around the lake is a flat, well-worn three kilometre path. If you’re looking for a slightly longer route, you can extend the hike around the Woodhaven Swamp area for a total of eight kilometres round trip. If the weather’s nice, enjoy a dip in the lake and some time at the beach when you’re done

Quarry Rock
One of the most popular hiking trails in Deep Cove, North Vancouver is a rocky outcrop known as Quarry Rock. Part of the easternmost section of the Baden Powell Trail, this viewpoint looks over the Indian Arm and the mountains around Belcarra. If you’re looking to enjoy the peace and quiet hike mid-week, or very early in the morning on the weekends.

Dog Mountain
A little bit of a more challenging “easy” hike, Dog Mountain has great views for a relatively short hike up Mount Seymour. At only five kilometres round trip and little elevation gain, you’ll be rewarded with spectacular views over Vancouver on a clear day. Watch your footing over slippery tree routes as you make your way up and back down the trai

Cheakamus Lake
One of the easier hikes in Garibaldi Provincial Park, Cheakamus Lake in Whistler offers beautiful views of a turquoise lake surrounded by towering mountains and lush forests. Camp overnight, or just enjoy a day at the lake before heading back. While the total length of the trail is 16 kilometres return, you reach the lake after only three kilometres, and the campground at the four kilometre marker giving you the option of for a shorter or longer hike as desired

Norvan Falls
On the longer side of the easy hikes listed here, this 14 kilometre partial loop trail in North Vancouver, is mostly flat, well trafficked year round hike. It’s a popular option with trail runners, dog walkers and families and has good parking availability and washrooms at the trail head

Gold Creek Falls
Drive east to Golden Ears Provincial Park for this short, beginner hike. The Gold Creek trail follows the creek up through the forest before coming to the falls lookout after about an hour of hiking. The 5.5 kilometre return trail makes it a good early season hike that is suitable for all ages and is dog friendly

Buntzen Lake
Just north of Port Moody you’ll find this manmade lake maintained by BC Hydro. There are several nice beach areas to enjoy and an eight kilometre loop trail around the lake which crosses over a floating bridge. Pack your bathing suit and enjoy a dip in the lake once you’ve completed the hike

Healthy Summer Breakfast

Bagel Fruit Pizza

• 1 8 oz block of cream cheese softened
• 2 tablespoon of part-skim ricotta cheese
• 1 tablespoon lemon zest
• 1 teaspoon of vanilla extract
• 3 tablespoons of sugar
• 4 Thomas’ Heart Grains Whole Wheat Bagels
• Sliced strawberries
• Sliced kiwi fruit
• Grapes cut in half
• Fresh blueberries
• 1 container of mandarin oranges


  1. In the bowl of a stand mixer, beat together cream cheese, ricotta cheese, lemon zest, vanilla extract and sugar.
  2. Spread lemon cream cheese mixture on bagel halves.
  3. Arrange fruit on top of cream cheese mixture.