The Winter Fit Challenge is officially underway with 10 challengers.  It was a beautiful Saturday for our first Ruck Walk.  This week, Challengers are focusing on setting their environments up for success. This involves cleaning out fridges and pantries, taking stock of what is on hand, and filling fridges and cupboards with foods to support their goals.  Next up, Challengers will focus on their protein consumption and the important role it plays in fat loss and muscle gain, a.k.a body recomposition.

A refresher! Why does protein reign supreme?

  • Protein provides the body with the essential amino acids it needs for muscle repair and growth.  It does the trick!
  • Eating enough protein will provide appetite control.  It keeps you full longer, so you are less likely to overeat. Compare eating a big piece of salmon or a steak with veggies to eating a muffin. Which lasts longer and gives you better energy?
  • Protein provides a metabolic boost in that you burn more calories during the digestion phase of protein than you do when digesting carbs and fat. It also helps stabilize blood sugar levels which reduces cravings for sugary foods.

The challenge, as we all know, is getting enough protein into our systems.  Carbs are at the ready, protein takes more effort.  Try the following tips to increase your protein consumption:

  • Instead of thinking generally about what you are going to eat be more specific, i.e., decide which protein you are going to eat and then build your meal around this protein source.
  • Increase your portion size at each meal.  Add an extra serving of chicken or a half cup of Greek yogurt. Do not feel you must stick to serving sizes as labeled.  Figure out how many calories per day support your goals and then determine what percentage needs to come from protein.  It need not be exact, start with estimates. We tend to under-eat protein.  If you need help, do not hesitate to reach out to me.
  • I realize this has been said time and again but try to start your day with a protein-heavy meal. It will kick start your metabolism and keep you feeling full longer.  Do not go lightly into that first meal.   One egg does not cut it, even two eggs are not enough as that only provides 12 grams of protein. Aim for a minimum of 30 grams for the first meal of the day.  If you can hit your protein target early in the day, it will make it easier to keep at it as the day goes on.   Don’t start your day behind the 8 ball.
  • Combine high-protein foods into one meal, i.e., add a hard-boiled egg to a chicken salad, or add other protein sources such as a tablespoon of hemp seeds.  Higher protein bread is another option.  My favourite rye is off the shelves, requiring me to switch to Squirrely bread, which has a bonus of 11 grams of protein in 2 slices!
  • Plan out 3-4 healthy high-protein snacks to have at the ready.   Cans of tuna, salmon or turkey jerky, low sugar protein bars in a pinch, cheese strings and nuts, or the easy one of a protein shake, homemade being ideal.  Don’t leave home without protein-packed snack options in case you get caught hungry, miles from a meal.  They will hold you over.

Adhere to these protein principles and watch your energy and mood soar and your body strengthen!

Intermural Open Sign-Up

It is great to see so many members signing up for this year’s Intermural Open.  Way to go! If you have not signed up, we’d love to have you join us.  Next time you are in the gym, put your name down on the sheet on the window.  We will be drawing names for teams on Saturday at 11 am.  If you can’t make it to the gym this week, say you are lying on a beach somewhere but want to participate, email [email protected] and I will add your name to the list.  Follow this blog and IG for more details to come!

Volunteering Opportunity on Friday, February 9th from 11am – 1pm 

 Hi All!  Hard Rock here.
I am part of a group that supports various youth focused charities in the lower mainland. One of these groups is New Westminster Family Place. They offer barrier and cost-free family playtime programs, workshops, and parenting programs for families with children in the early years (aged 0-6). 
New West Family Place is looking for some strong folks 💪to help them set up their Free Store. There is a large load of donated goods to be moved and sorted to set up the Free Store. NWFP is calling it a ‘joyful all hands on deck type situation!’ and will take all of the help they can get! 
If you are interested in helping out or have questions, please reach out to [email protected] or call 604-520-3666.

Wednesday WOD


Warm up

2 rnds

Ring rows/ bar hang
Scale L/R
Hollow to super man


Split clean drops


Db split clean
Pull ups



5 rnds

15 db split cleans 25/40#
21 pull ups

Cool down