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How to stay active on vacation

1/23/2018

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Here we are, just about mid-winter, and many clients are friends are heading for the tropics in the coming weeks for some Vitamin Sea and Vitamin D! So I thought I would share some tips on how to stay active on your upcoming vacation. 
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Typically for my husband and I, most of our vacations revolve around sports - most often we travel to surf, ski, bike or hike, with some R’N’R on the side either in the evenings or as a rest day in between. However, our recent European trip involved a lot of sight seeing, and relaxing on beaches with calm seas. Although we enjoyed our trip, for the most part, it did not revolve around a sport as it usually does - so I had to consciously work activity into my day. Check out some of the photos from our trip - on these days we incorporated beach walks, biking, hiking, and lots of walking into our trip.
When it comes to fitness and leanness, there are a few important components that come into play: your Resting Energy Expenditure (the amount of calories your body burns at rest just to stay alive, also known as REE), the thermic effect of food (certain foods actually burn more calories while consuming them than others), as well as physical activity. All of these components together are referred to as your Total Daily Energy Expenditure. 

In order to keep your TDEE high, it is therefore important to include physical activity in your day, as well as include thermogenic foods in your diet. 

So here are a few things that I tried to incorporate into my days during our holiday to make sure I was still keeping my TDEE up:

  • Morning beach runs: On the days that I knew we would be sightseeing, I started my day with a quick 5K run along the beach, and stopped at the end for a short a core workout using just body weight. Extra tip: Jog with your quick dry sports bra and bikini bottoms, and go for a dip in the ocean to cool off afterwards - the feeling is euphoric!
  • Resistance band workouts on the beach: Some days I also jogged with a resistance band and stopped to do a short strength workout with it on the beach afterwards. 
  • Walk to, and throughout, all your destinations: A quintessential part of any Euro trip usually includes lots and lots of walking to explore charming cobblestone streets and take in the sights. I wore my Garmin Vivo Active HR to track my footsteps. Any days that I thought my steps would be low, I would make sure to go for an extra walk either along the beach, or around the block or the house we rented.
  • Beach Walks: When we were relaxing on the beach, and playing in the sand, I would get up and take some time out to go for a long walk along the beach - sometimes getting in just a couple thousand steps, and sometimes as many as 6,000.
  • Swim, snorkel and beach play: The Mediterranean is beautiful temperature, so we would undoubtedly go for swims to cool off. I would usually choose a buoy as my destination, and swim to it and back to the beach. Extra tip: Carry snorkel gear with you to check out clear waters and fish at new beaches. We would also break to play in the sand occasionally with baby Syd. 
  • Paddleboard: We rented paddleboards to catch a small swell that came in, and we also paddled along the shoreline. Once you become more comfortable paddling, pick up the pace and start using your core and upper back muscles to generate more calorie burn. 
  • Incorporate hikes in your trip: We looked up local hikes in new areas we planned to visit. One day we did a short 1.5 hour hike in a gorge that was part of the town of Ronda. Another day we did a full day trip to a town called Antequerra, where we did a 12 km hike up to spectacular, prehistoric rock formations created by the extinct sea of Tethys when it existed 160 million years ago. 
  • Rent bikes: We love to bike, and tried to mountain bike for a couple days, but unfortunately the tour operators were fully booked. So instead we found a greenway - once built as a railway bed turned to gravel bike path - and spent a few hours biking 36 kms from point A to point B along the greenway. It was also a spectacular way to see the Andalusian countryside. 
  • Eat adequate protein at each meal: Protein is known to be a thermogenic food - meaning you burn calories during the digestive process. Try to include protein at every meal - use your hand to measure the quantity. Ladies - one palm size piece of protein per meal, and guys - up to two palm size pieces. ​
If you like what you have read, and would like to train with a certified fitness professional to reach your goals before or after a vacation, contact me! You can also subscribe to our newsletter.

You can also try subscribing to one of my Beachbody workouts to complete at home anytime, or maybe even on vacation!
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Thanks for a great season of Stand Up Paddling in West Vancouver

9/7/2017

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What an amazing season of Stand Up Paddling! Our new partnership with the Hollyburn Sailing Club gave us a chance to meet so many new faces and enjoy the beautiful West Vancouver waterfront. We had a lot of fun in our SUP classes and lessons, and thought we'd share some of our favourite moments with you!

​If you missed out this year, don't worry, we will be back again next summer.
For more information visit our website seatoskyfit.com or sign up for our newsletter to stay updated!

Many thanks again to our partners at the Hollyburn Sailing Club!


-Nikki
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Stand Up Paddle from Ambleside, West Vancouver at the Hollyburn Sailing Club

7/8/2017

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​We're excited to announce our new partnership with the Hollyburn Sailing Club! Located right on Ambleside Beach in West Vancouver, it's the perfect spot for Stand Up Paddling and beach workouts.

We'll be holding classes here throughout the summer including our SUP Fitness Series that starts July 4th and a Paddle Into Fitness SUP Certification that takes place in August (see posters below for details).

Click here to check out the class schedule from Ambleside! 

If you'd like to book a private class, lesson or group outside of class times, please email us!
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​Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness.
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Body Image by Tara

5/11/2017

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PictureMeet Tara Crone, local North Vancouverite, fitness and hiking aficionado and high school teacher in training.
We are really honoured to share this special guest post by Sea to Sky personal training client, Tara Crone.

She is a local North Shore girl - intelligent and driven, with a heart of gold. She's worked really hard over the last year and a half to reach her fitness goals and has made substantial gains - both physically and mentally.

In this post, she shares her fitness and body transformation journey with us - candidly sharing the story of her relationship with her body, and her renewed relationship to personal health, fitness and how it has now just become part of everyday life. She reminds us all of the importance of fitness for health and strength, for loving your body and for seeking balance in life.
Thank you for sharing your story Tara!

PictureTara on a recent hike in Lynn Valley. One of her original fitness goals was to be able to go hike with friends and keep up. This spring, she has been out hiking every other weekend.
Like many women, when I made the decision to get serious about working out again, I was motivated by my negative body image.  As a strong feminist woman, I knew that it should be about health and strength, but, to be honest, I just wanted to look like an Instagram fitness star! I had recently gained quite a bit of weight and was having trouble losing it.  My weight, and body image, has been something that I have struggled with since I was in early high school.  I have been on every diet and in every fitness class.  I have had short term success in the past, but I have never found something that really stuck.  This time, nothing seemed to be working, and I realised that I needed help.  I knew that my fitness level was a large part of what was holding me back, so I started to do research on getting a personal trainer.  I was initially overwhelmed by the number of trainers online and by the common presence of a “fat negative” rhetoric.  I forced myself to ignore my apprehensions and I sent out a ton of emails and made a lot of phone calls.  One of my emails was forwarded on to Nikki, at Sea to Sky Fitness.  I met with a few people, including Nikki, and I quickly realised that a connection, with whomever I was going to be working with, was going to be important to my success. I was instantly attracted to Nikki’s laid back nature and comforting enthusiasm. 

I started working out with Nikki twice a week and my fitness level quickly improved, but the weight wasn’t falling off like I had hoped it would.  I was blinded by my issues with body image and I couldn’t see all the progress that I was making.  Nikki consistently gave me positive feedback and talked about how strong I was getting.  She was enthusiastic about the inches I was losing, and continued to challenge me by changing up my workouts.  She encouraged me to take progress photos so that I could see the changes in my body.  I was eating healthy, loosing fat, meeting fitness goals and gaining muscle, but I still didn’t look like an Instagram fitness star!  I knew that my way of thinking was unhealthy (and common!), but it was engrained in me and it was going to take time for it to change.
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​I have been working out consistently, with Nikki and on my own, for about a year and a half now.  A few months ago, I realised that I was starting to shift my thinking.  Working out had become a part of my life and it was something I had started to really enjoy.  I was able to keep up with my friends on hikes, and I had the confidence to ask the “Instagram fitness stars” at my gym if I could “work in”.  I was lifting heavy weights, and felt pretty badass doing it.  I started to see muscle definition and I was stoked about being strong.  With the risk of sounding cliché, over the past year and half of my life, my relationship with myself has changed for the better.  I am getting more comfortable in my own skin, I am excited about reaching new fitness goals, and most importantly, I feel good!  I feel less groggy when I wake up in the morning, I have more energy throughout the day, and my mood has improved in a big way.  It has been incredible to experience just how much CONSISTENT exercise has improved my mental well being.  

Don’t get me wrong, my body and I still have moments, and days, where we are at odds with each other, and I still wouldn’t mind rocking a bikini with a flat stomach, but it’s not the end goal.  I don’t think I really have an END goal anymore.  I want to meet my current goals and then set new ones.  I want to get stronger and increase my endurance.  I want to continue to work on my relationship with myself and be kind to my body.  I want to be healthy!  
 
​Nikki has been such an important part of this journey that I am on.  She always has a positive attitude, she never seems to be worried about the number on the scale, and she is consistently celebrating my successes. I feel lucky to have found a trainer and friend like Nikki to check in with me each week.  She is genuinely invested in my growth and in helping me reach any goal I set.  I have become a strong believer in the power of body positivity, and over the last year and half I have witnessed the beneficial role that it has played in reaching my goals. 

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New name, same game

1/26/2017

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After much contemplation and consultation with our closest clients, we have decided to make a slight business name change. Moving forward, we will be operating as "Sea to Sky Fitness", dropping "SUP, Yoga" from the original name, "Sea to Sky SUP, Yoga & Fitness."

After a few years in business, we've received a lot of positive and constructive feedback on our brand and business name. In the interest of simplicity, we've decided to keep it short and sweet - Sea to Sky Fitness - a little easier to say and a little easier to remember. 


But just because our name has changed doesn't mean that our services have. "Fitness" will remain an umbrella term for the services we offer: personal training, online nutrition coaching, Stand Up Paddle lessons and classes, as well as workplace yoga. 

While many in the Yoga community would decry that Yoga is NOT fitness - (and we would tend to agree) - our definition of the true meaning of fitness is a much more holistic one - one that encompasses all parts of the self. We remain committed to our fitness philosophy of offering a holistic fitness experience - one that offers services and support that nurtures all aspects of personal health and wellness - mind, body and spirit - both indoors and out.

​After all, true fitness is so much more than body fat percentage and shredded abs - it is a state of mind, of happiness, of wellness, of having fun, of feeling fulfilled in life. Most importantly, true fitness is about being able to enjoy life in the body you were given, and being comfortable, accepting and happy in your own skin. 

Thanks to all our closest clients for their insight into this decision, and we look forwards to many more years of working with you, and to many more years of being active, by nature!

​- Nikki 

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Five festive tips to avoid the “fuck-its” and have a Merry Fitmas!

12/19/2016

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The time has arrived, the holidays are upon us and the Christmas parties have started. I am all for a good time, good food and some indulgence - but with balance. So this Christmas season, indulge a little, but move and exercise a little (or a lot) too, Use these five tips to navigate the festivities and come out still feeling tip top in January!



​5.  Show up to Christmas parties with some food in your belly - don’t be ravenously hungry when you arrive, which might lead you to stuff your face. If you’re feeling hungry, make a protein smoothie before heading out. to help you feel at least temporarily satisfied. 

4. Hydrate while you dehydrate, eg. drink water between drinks! At the end of the night, add electrolytes to your water - Ultima Replenisher from MEC is a good one. You’ll thank me in the morning.

3. If attending a buffet or finger food-style party, where possible, make a meal on a plate, rather than just picking here and there. When you pick at a buffet, or finger foods, you don’t always know how much you have eaten. Follow the Ideal Dinner Plate rule: your plate should contain 1/4 protein, 1/4 smart carbohydrates, 1/2 vegetables. If there are no plates available, eat slowly until you are 80% full.

2. Keep moving! Walk after dinner, get a 15 minute high intensity interval workout in from home before your next party. All movement counts. If you have to choose between diet and exercise, choose exercise! Exercise is a keystone habit, which has positive ripple effects in other areas of our lives. Chances are, if you exercise, you might be likely to make smarter food choices. And if you don’t, at least getting back to your exercise routine in January will feel less challenging. 

1. Last, but certainly not least, please ditch the ALL OR NOTHING attitude - it made lead to a severe case of the “Fuck-its”. For example, if you ate waffles with whip cream and nutella for breakfast, then binged on caramel popcorn and sugar cookies in the afternoon, and you are tempted by the Doritos chip appetizers at your Aunt’s Christmas Eve party, you might think “Fuck it, I already ate like shit today, I might as well keep going. Go big or go home,” you think to yourself. Instead of saying “fuck it”, let go of food choices that make you feel guilty and move forward with smarter food choices. It all counts - aim for balance and moderation, and lose the all or nothing attitude. 

- Nikki

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New weekly Bootcamp in North Vancouver

9/13/2016

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Think circuits, High Intensity Intervals, and relays for this class - always switching it up every class to keep the body guessing.

When we are outdoors, we will use elements in the park for our workouts. Modifications will be offered for different fitness levels.

Most importantly, it will be fun, laid back and a great way to get back into a fitness routine this fall.

Date & Time: Thursdays at 6:30 pm
Outdoor Location (Spring-Fall): Cloverly Park, 440 Hendry Ave, North Vancouver. (We will meet behind the Tennis Courts, near the picnic table.)
Indoor Location (Fall-Spring): The Haven, 648 Queensbury Ave, North Vancouver
Price: Your first trial class is by donation, a 10 class pass is $150 and drop-ins are $20.

It will be a great way for you to get in an extra workout during your week with a great group of people!

Buy Bootcamp Class Pass
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15 minute HIIT to do at home

7/14/2016

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Sometimes, or most of the time, life gets busy. It's hard to fit in your sports, workouts, yoga or movement into the day. So when you've only got 15-20 minutes, try this quick 15-20 minute High Intensity Interval Training at home. Lots of compound movements that work all the muscles in the body and leave you SUPER sweaty!

5 exercises - 50 seconds on, 10 seconds off, repeat 3-4 times. Download the Interval Timer app to time yourself.
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1. Forward and Reverse Lunge with 6 Mountain Climbers.
2. Spider Push-Ups
3. Burpee with Back Fly 
4. Exploding Jacks
5. Soldier plank with Butt-Ups
After your workout, fuel your muscles with a post-workout drink or smoothie. Give this a try:

- Almond milk
- half a banana
- 1/2 to 1 scoop of protein powder (try Vega Sport Performance in Mocha flavour)
- ice

Blend and enjoy! Pat yourself on the back for your hard work. You'll be burning calories all day long after this doozy!

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The Bridal Babe Program

5/16/2016

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Bridal Babe ProgramEnlist your bridesmaids to do it with you!
What better time to feel your best & get your glow on than before your wedding day?! Join me, your personal trainer, and my fellow GirlTribe coaches - a naturopath, a yoga teacher & a wedding planner - on this 30 day journey to feeling your BEST before your BIG day!!
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No better time to feel like your most vibrant & radiant self than on the day you say "I DO!"
Enlist your bridesmaids to do it with you! This 30 day instructional program will have you all laughing, sharing & sweating together! Not to mention, your photos will be 10/10 ;) 

The program is hosted globally online - so you can do it from anywhere!

​I am really excited to be co-hosting this amazing program!

Learn more about the complete Bridal Babe program package & register by clicking below!

Learn more
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Five healthy holiday tips to be merry and beat the holiday blub

12/16/2015

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  1. Move everyday. At this time of year, many of us have busy schedules and inevitably our fitness routines derail at some point. The important thing is to constantly look for opportunities for movement – every day – even if it isn’t going to the gym. Take the dog for a walk, maybe two, have a walking meeting, park in the parkade further away from your office, schedule a family walk on Christmas day in between all the eating, bike to your next appointment, do 15 minutes of yoga or a 12 minute HIIT in your living room before you meet friends for dinner. It all adds up and it doesn’t necessarily have to involve the gym (although resistance training has many great benefits and is an integral part of a cross training regime).

  2. Break the digital envy cycle. A recent UBC study found that people become envious of their friends and their awesome Facebook photos. They, in turn, post awesome photos of themselves to prove they are also living awesome lives. This season – and throughout the New Year – be happy for others on their adventures. Take a social media break and LIVE your own life. Maybe even leave your phone at home and avoid taking photos. I know, this can be a hard one, but you might find you are able to live more fully in that moment when you do.

  3. Get outside. Go up to one of the local North Shore mountains, hang out in the snow. It’s beautiful, peaceful and rejuvenating up there. There are so many benefits to outdoor fitness. You can read more about studies that prove this here.

  4. Surviving holiday parties without feeling like you put on 10 lbs; is there such a thing? Ok, here is the deal, I am going to give you a few tips to help mitigate over-eating at parties, and then I am going to give seemingly contradictory advice telling you to just enjoy your food. Here it goes:

  • Plan to move before going to your party – walk, run, gym, whatever. Your body metabolizes sugars better after a workout.
  • If your holiday party is mostly an appie party, use a plate, put your appies on it, and eat it like it is a meal. This way you know how much you have eaten, and you will avoid over-eating by grazing all night.
  • If it is potluck-style, bring a healthy platter – veggies and homemade hummus, a warm salad, or Grinch kebobs.
  • If you are the hostess, try to offer as many healthy options as possible, limiting the cheese and crackers and nachos options. Think Mediterranean and Paleo: veggie platters, olives, nuts, meat balls, shrimp kebobs.
  • If it is a sit down meal, or if it is Christmas dinner, follow the Ideal Dinner Plate rule: your plate should be composed of half veggies, a quarter starchy carbohydrates, and a quarter of lean protein.
  • Walk to and from your party, or make a point of taking the dog out before you go to bed.
5. Ok, and now here is the seemingly contradictory advice, (although it isn’t really); if and when you eat a treat or Christmas cookie or something salty in a puff pastry, which you likely will, make sure it is delicious. Choose the sweet or salty treat options that will be most amazing. Sit down and eat it in a relaxed fashion. Eat slowly. Take the time to notice how it tastes in your mouth. Eat it mindfully.

(If you have never done a mindful-eating experiment, sit down one-on-one with a raisin, and eat it super slowly, by yourself, close your eyes, and notice the difference when you engage all your senses to eat.)

The bottom line; healthy eating habits are about balance, and eating mindfully doesn’t always mean avoiding the foods you love, but rather it means making love to those foods when you do eat them; eat them slowly, love them, enjoy them, and you might notice you can enjoy them in smaller quantities because you feel more satisfied. In life, we ought to cultivate healthy habits, but our habits also need balance, and mindful eating plays an important role in striking that balance.


Finally, have fun! Watch How the Grinch Stole Christmas, put on Christmas music, light the fire, decorate the tree, sing out loud, have a holiday drink. Nourish your body and mind. Make memories.

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    Nikki Johnston Beaudoin is an outdoorsy Mountain Mermaid, and the Owner and Operator of Sea to Sky Fitness.

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