Hike 1/47. Capilano Pacific Trail.

Hello! It's been a long time since I gave my personal training site some love. COVID-19 has meant focusing on our group classes (physically distanced outdoors and online) and, well, surviving. Those who know me, know that I'm a planner, so it won't come as a surprise that I have a personal mental health plan to better cope with the pandemic.  I don't always follow it, but its something I continuously circle back to.

I am happiest and healthiest when I'm on the land, on/near the water, or on my bike. In other words, moving my body in nature. I also have a strong pull towards exploring new places in my beloved Element. I have spent the last 10 months outdoors as much as possible.  Whether its trying a new hike, camping, beachcombing or even sleeping on my balcony....I know that I need to get outside.

I recently turned 47 and decided to challenge myself to 47 hikes between now and December 15, 2021. Yesterday, December 27, was hike 1/47, Capilano Pacific Trail.  I've included some details so you can try it too. 

13-15km return

2.5-3 hours

Max elevation 236 metres

Wide trails

Beginner-friendly

Runners fine if you don't have hiking boots

Cell service throughout

Safe to do alone, but make sure you always tell someone where you are going

You can start and finish at Ambleside Beach dog area, Park Royal South Mall, or Keith Road @3rd.  This a return hike, not a loop. Alternatively, you can start and finish at the Cleveland Dam. I chose Park Royal to avoid the post ski traffic driving back to the city. This trail follows the river and is all on the west side.  It is a forested trail but depending where you start, there is a segment where you walk on a residential street for 5-10 minutes. It is well-marked and you will actually pass by the back side the Capilano Suspension Bridge Village.

So what are you waiting for? Lace up your runners and grab your rain jacket. Have fun!

Schedule Update

Here is my February availability update.

Tuesdays 5:00-6:00m, 7:00-8:00pm
Thursdays 5:00-6:00m, 7:00-8:00pm
Saturdays 9:30-10:30am

Email me to set up your sessions.

P.S. I just got back from an awesome 1000 km overland trip up the Baja.  We camped off the grid in the desert and on the beach.  We hiked to see the Santa Marta Cave paintings wrapped the trip up soaking in the hot springs at Canon de Guadeloupe and Check out my google photo album  I highly recommend the Bolt Travel Collective if you are looking for an adventure trip.

Train to Run 5km club is Back

A few comments from our last group....

"I can't believe I actually look forward to running." - J

"If it weren't for this group, I wouldn't be running today." -C

• 2 runs a week for 9 weeks*
• Guidance, support and motivation of a personal trainer
• Trainer led warm up, cool down and stretch
• Text check-ins
• Awesome run buddies rain or shine

Running Schedule
Tues/Thurs 7:00-7:45/8:00pm (depends on run length)
October 8 - December 3

Full Details

Availability Update

Back to school means back to fitness.

This fall I have found myself with two early rising teenagers (I didn't know there was such a thing) which means I am now available for 'before work' training sessions Tues/Wed/Thurs starting as early as 6:30am.

Mondays: evenings

Tuesdays: early mornings & 5:00pm

Wednesdays: early mornings & evenings

Thursdays: early mornings & 5:00pm

Fridays: mid morning only

60-Minute Sessions

$80 once week

$70 twice a week

Getting Started Package

$300/five 60-minute sessions (save $100)

Note: Getting started sessions must be used within 5 weeks of the first session unless previous arrangements made beforehand.

Partner Training 

30% off above rates

Fit 4 Two (present & alumni) and Landmark Discount Save 10%

Availability Update

Mondays: 7:30am, 11:15am, 4:00pm, 5:00pm
Tuesdays: 7:30am
Wednesdays: 7:30am, 11:15am
Thursdays: FULL
Fridays: 9:00am, 10:00am, 11:00am
Saturdays: FULL

Contact melanie@fit4two.ca to book your first appointment

Current Availability - November 2018

Availability Update - Effective November 19, 2018

Evenings
Tues/Thurs 5:00pm; 6:50pm

Early Mornings
Mon-Thurs 6:00am; 7:00am

Daytime
Mon/Wed 11:15am
Tues/Thurs 11:00am

It Takes a Village

February is Pregnancy & Exercise Awareness Month! This year's theme is....
An Active Pregnancy Takes a Village

Having a village of supportive friends & family, healthcare professionals, and wellness providers is key to a healthy and happy pregnancy.   I feel that when women have a village, they are more likely to begin and stick to a prenatal exercise program.  Whether it is a loving partner joining her for a walk, a midwife connecting her with a registered massage therapist or a prenatal fitness instructor answering her questions, a mom-to-be is going to feel supported.  Let's help women build their village so that they can enjoy the many benefits of an active pregnancy. 

January Schedule

Hello Everyone. Here is an update of my availability in January.  If you want to reserve your spot for the new year, let's book you in!

Mondays: 11:00am-1:00pm; 5:00-8:00pm
Tuesdays: 8:30am-11:30am
Wednesdays: 11:00am-1:00pm; 5:30-6:30pm every 2nd week
Thursdays 12:00-1:00pm; 5:00-8:00pm
Some weekend appointments available but they are booking fast.

Holiday Announcement

Hello Everyone!

I'll be taking a much needed vacation on the beaches of Mexico November 12-20.  I'll be back training Tuesday November 21.

I do have some time slots available this week if you want to get a session in before I leave. You can email me at melanie@fit4two.ca

Fall Back into Fitness

How was your summer? Are you feeling ready to fall back into fitness?  Let's get started!

I am accepting 2-3 new clients effective September 11th. 

Weekdays
7:00-8:00am; 9:00am-3:00pm

Mon-Thurs Evenings
4:00-5:00pm; 6:00pm-8:00pm

Some Saturday mornings available


Ready to book your session? Be sure to visit my getting started page

Spring and Summer 2017 Schedule Update

Welcome!
For the first time in several years I am not juggling personal training with hockey or baseball.  That means I can accept new clients.

Weekdays
7:00-8:00am; 9:00am-3:00pm

Mon-Thurs Evenings
4:00-5:00pm; 6:00pm-8:00pm


Ready to book your session? Be sure to visit my getting started page

Winter 2017 schedule update

Happy New Year!

I have some openings in my personal training schedule:

Mondays 12:00pm-1:00pm
Tuesdays 7:00-8:00am
Wednesdays 7:00-8:00am
Wednesdays 12:00pm-1:00pm
Every second Wednesday 5:30-6:30pm
Saturdays 9:00-10:00am

Click on the tabs above for rates, location and more. 

Fall 2016 update

Melanie is accepting new clients for the following time slots:

Weekdays
Early: Mon, Tues, Thurs
6:45-7:30am Mon, Tues, Thurs

Mid Day: Mon, Tues, Wed,Thurs
11:15am-12:15pm
1:30-2:30pm

Evenings: Mon, Tues, Wed
5:15-6:15pm
6:30-7:30pm

Weekends: Sat, Sun
9:00-10:00am

Availability Update

Melanie is accepting new clients for the following time slots:

M-Thurs 6:45-7:30am
M 1:45-2:45pm
Wed 11:15am-12:15pm
Fri 11:15am-12:15pm

Space for 3-5 new clients

Baseball season has come to an end. I am the proud mom of a Little Mountain Majors B Champion.    That means I have space for 3-5 new clients.  Are you ready to invest in yourself and make positive change?

June Availability

M/T/W/Th 6:45-7:30am
M/T/Th 12:15-1:00pm

July-August Availability
M/T/W/Th 6:45-7:30am, evenings
M/T/Th 12:15-1:00pm

Click here for rate information

Waitlist

My personal training roster is currently full.  If you would like to get on the wait list for a weekday, daytime slot, please email melanie@fit4two.ca

Melanie's Spring Availability

Melanie's Training Schedule March-June 2015

Mondays 12:00-12:45/1:00pm; 6:00-6:45/7:00pm
Tuesdays 6:45-7:30am; 9:15-10:00/10:15am; 6:00-6:45/7:00pm
Wednesdays 6:45-7:00am; 12:00-12:45/1:00pm
Thursdays 6:45-7:00am and 6:00-6:45/7:00pm
Weekends - availability varies

Email melanie@fit4two.ca to book your sessions.  

New client?  Welcome!  Please check out our Getting Started Page.  

Happy New Year!

Welcome to 2015.  It's time to book your training opportunities for the new year.

Melanie's Training Schedule January-March 2015
Mondays 12:00-12:45/1:00pm; 6:00-6:45/7:00pm
Tuesdays 6:45-7:30am
Wednesdays 6:45-7:00am; 12:00-12:45/1:00pm; 6:00-6:45/7:00pm
Thursdays 6:45-7:00am and 6:00-6:45/7:00pm

Email melanie@fit4two.ca to book your sessions.  

New client?  Welcome!  Please check out our Getting Started Page.  

Stay on track during the holidays

Monday is December 1st.  It would be so easy to just throw in the towel and get back to the gym in January.  But why do that to yourself?  Why make it harder for you you feel good about yourself?  Why compromise your health? If you want to look and feel good for the next 40 days AND prevent stress, cold/flu, emotional lows and more then choose to move and eat well.

Pre-book your December 1- January 10 personal training sessions today melanie@fit4two.ca 

How many? How long? More about Pelvic Floor Training

In our recent post Pelvic Floor Personal Trainer we promised to follow up with instructions on how many PF (pelvic floor) contractions you should be doing each day and how long you should hold them.

How Many?
A few minutes on google and you'll read anything from 20 - 200 a day!  After teaching my clients to train their PF for over 10 years, I believe that everyone should spend 2 minutes a day completely focused on their PF.  If you are working effectively with your breath, and what style of contraction you are doing, you'll be doing 15-30 isolated PF contractions a day.  I also believe that everyone should incorporate PF contractions into most of their strength workout, but more on that later.

How long?
If you are starting out, hold the contraction for the length of your exhale.

Ex.  Inhale to prepare.  As you exhale engage your PF.
As you get stronger, you might try to hold your PF contractions longer.....but make sure to breathe.

Next post?  How to breathe while you are working your PF.