Do you ever hop on a machine for some mindless cardio?  Maybe you listen to music, watch the Last 10 Pounds Boot Camp on Slice TV or read a magazine. I get it… I do the same from time to time.  I know I’m not working out as effective as I could be, but sometimes just doing something is good enough, and catching up
Learn more »

I often get asked ‘How much exercise should I be doing?’.  That is a good question.  And like many good questions, there is no simple answer. In January 2011 the Canadian Society for Exercise Physiology (CSEP) modified their physical activity guidelines.  To achieve health benefits, CSEP now recommends adults aged 18-65 to accumulate at least 150 minutes of moderate to vigorous physical activity per
Learn more »

I must confess: I overate when I had these fish tacos for dinner.  I ate my salad, pictured above, but then proceeded to eat a few more pieces of fish dipped in the guacamole.  I’m pretty good… but not perfect. Serves about 4 hungry people. Fish: 1 pound fillets of white fish such as Halibut or red snapper. Cut into 2 inch strips. 1
Learn more »

Hi Peak Fitness Athletes, Day 7 of the 30 Day No White Stuff Challenge and I have a new workout to share with you.  Be prepared for the leg and bum burn! What you need: You, your running or walking shoes, somewhere to sprint (I did the workout on the Rotary Trail by the Vedder River), an interval timer or stop watch, and the
Learn more »

Hi Peak Fitness Athletes, I want to share with you a fantastic full body workout you can do in 30 minutes… with a special focus on those six-pack muscles. I did this workout at Anytime Fitness. With a few modifications you can also do it at home. Warm up: Body weight squats x 10 Body weight lunges with trunk rotations x 5 each side
Learn more »

This delicious recipe is compliments of Rhonda MacPherson.  THANK YOU!  My life just got a little better.  Yours is about to improve as well… Chicken: 2 tablespoons minced fresh cilantro 2 1/2 tablespoons fresh lime juice 1 1/2 tablespoons olive oil 4 (6-ounce) skinless, boneless chicken breast halves 1/4 teaspoon salt Cooking spray Salsa: 1 cup chopped plum tomato (about 2) 2 tablespoons finely
Learn more »

It’s Sunday morning.  8:30am.  The temperature reads 0 degrees.  Many people are still lounging in their house coats, sipping their morning coffee or enjoying a brunch of pancakes and bacon. But not Ascend Fitness Athletes. Instead, we are bundled up and gearing up for a tough workout.  The kind where your lungs are on fire and your legs turn to jelly.  The  workout is
Learn more »

Hi Peak Fitness Athletes, Day 5 of the 30 Day ‘Cut out the White Stuff’ Challenge.  I spent my 30 minutes of exercise (actually closer to 38 minutes today) running with my family around James Bay and Dallas Road in Victoria.  No family run is complete without a stop at the park to play.  Keith took the opportunity to do a few push-ups and
Learn more »

Hi Peak Fitness Athletes, Today’s workout is one you can do anywhere- outdoors or on a treadmill, walking or running or other cardio machine.  I prefer to get outdoors as much as I can. I started doing this workout in high school- it was one of the workouts when training for cross country.  I do it often, and never get bored of it.  I
Learn more »

The Rate of Perceived Exertion (RPE) scale is commonly used for determining exercise intensity. I use it because it’s simple.  No fancy calculations, no maximum heart rate testing.  Just listening to your body. Rate of Perceived Exertion (RPE) Courtesy of www.exercise.about.com Level 1: I’m watching TV and eating – bons bons Level 2: I’m comfortable and could maintain this pace all day long Level
Learn more »