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Monday 5:45am - 8pm Tuesday 5:45am - 8pm Wednesday 5:45am - 8pm Thursday 5:45am - 8pm Friday 5:45am - 7pm Saturday 7:15am - 2pm Sunday 8:30am - 2pm

Performance Institute

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Performance Institute

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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Performance Institute, Personal trainer, Burnaby, BC.

Combining years of experience with a dedication to client satisfaction, Performance Institute has established itself as the local leader in Personal training, Weight Loss and Boot Camp.

11/05/2026

🎉 Please Join Us in Welcoming Adrian Wallace to the PI Team! 💪

We're excited to introduce Adrian Wallace, who brings a wealth of experience in strength & conditioning, athletic performance, personal training, and osteopathy!

Adrian has worked with everyone from recreational athletes to elite competitors and professional athletes, including those with the NHL, Tennis Canada, and UBC Varsity Athletics.

A former UBC rower and track & field coach, Adrian has also worked behind the scenes training actors on major film and television productions!

With his extensive background and hands-on coaching experience, Adrian brings a fantastic combination of technical knowledge and practical expertise to our team.

🏋️ You'll see Adrian at PI:

-Coaching Semi-Private Small Group Training sessions

Offering One-on-One Personal Training and Semi-Private PT sessions

Providing Soft Tissue Release (STR) sessions and Assessments

We're thrilled to have Adrian on board and look forward to the knowledge and experience he'll bring to our PI community!

Be sure to say hello and give Adrian a warm welcome when you see him! 👋

11/02/2026

🌺 Remembrance Day Holiday Hours – Wednesday, November 11th 🌺

Wednesday, November 11th is Remembrance Day, an important occasion to honour and remember those who served and sacrificed for our country, as well as those who continue to serve today.

Because this statutory holiday falls mid-week on a Wednesday, it may catch some of us off guard when planning our regular routines!

Performance Institute will be open from 5:45 am to 1:00 pm for LIVE only group training sessions.

If your regular training time is affected by the holiday schedule, please connect with our admin team and we’d be happy to help arrange an alternative session.

Please take a moment to check your Wednesday schedule ahead of time so there are no surprises!

11/01/2026

🎃👻 Happy Halloween from your Saturday PI crew! 💪🧡

Our trainers and admin team got into the spooky spirit today!

Extra props to our newest admin team member, Kylie, who jumped right into the Halloween fun on just her SECOND shift with us today ! 👏 Now that’s team spirit!

Wishing everyone a fun and safe Halloween! 🎃🍬

10/30/2026

𝗔𝗿𝗲 𝗬𝗼𝘂 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗛𝗮𝗿𝗱 𝗘𝗻𝗼𝘂𝗴𝗵 𝘁𝗼 𝗚𝗲𝘁 𝗥𝗲𝘀𝘂𝗹𝘁𝘀? 💪

Just because your workout calls for 10 reps doesn’t mean all sets of 10 are created equal!

If you finish your set and could easily do another 8 reps, you might not be challenging yourself enough to get the results you’re looking for.

That’s where Reps in Reserve (RIR) comes in.

RIR is a simple way to measure how hard you're working by asking yourself:

“How many more GOOD reps could I have done?”

🔥 4–5 RIR: You’ve still got some left in the tank.

💪 2–3 RIR: You're working hard!

🔥 0–1 RIR: You're approaching your limit.

But here's the catch: Not every exercise or every set should push you to your limit.

The key is knowing WHEN to push harder and WHEN to focus on technique, control, and movement quality.

In this week's blog, Steve shares how we use RIR at Performance Institute to help clients train smarter, challenge themselves appropriately, and get better results.

👉 Read the full blog to find out whether you're pushing hard enough—or perhaps too hard—in your workouts! Click the link in the bio and head to our PI Blog

10/26/2026

𝗙𝗿𝗼𝗺 𝗵𝘂𝗿𝘁𝗶𝗻𝗴 𝗵𝗶𝘀 𝗯𝗮𝗰𝗸 𝗱𝗲𝗮𝗱𝗹𝗶𝗳𝘁𝗶𝗻𝗴… 𝘁𝗼 𝗱𝗲𝗮𝗱𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗮𝗻𝗱 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲! 💪

When Mani first came to PI, it was because he had injured his back while deadlifting.

Fast forward to today, and not only is he back to deadlifting, but he's made some impressive strength gains across the board!

In this photo, PI Coach Nathan is using his fingertips to cue Mani to build tension and engage the right muscles BEFORE the bar even leaves the ground.

It's a small coaching detail that can make a big difference in how effectively and confidently someone performs a lift.

And Mani's progress hasn't been limited to deadlifting!

One of his early milestones was doubling the weight he could lift on the lat pulldown through a combination of improved technique and increased strength.

It's a great reminder that progress isn't always about simply lifting heavier. Sometimes, learning to move better is what opens the door to getting stronger.

Great work, Mani! We love seeing your hard work pay off! 👏

10/23/2026

𝗧𝗵𝗶𝗻𝗸 𝘆𝗼𝘂'𝘃𝗲 𝗴𝗼𝘁 𝗮 𝘀𝘁𝗿𝗼𝗻𝗴 𝗰𝗼𝗿𝗲? 𝗟𝗲𝘁'𝘀 𝗽𝘂𝘁 𝗶𝘁 𝘁𝗼 𝘁𝗵𝗲 𝘁𝗲𝘀𝘁! 💪

The Swiss Ball Jackknife is one of the exercises we use in our assessments for more advanced clients, as well as in some of our training programs to challenge and develop core strength, stability, and coordination.

It might look simple, but don't let that fool you!

The challenge? See how many QUALITY reps you can complete at a slow, controlled tempo.

✅ Start in a plank position with your lower legs supported on the ball.

✅ Pull your knees toward your chest, rolling the ball forward.

✅ Slowly extend your legs back to the starting position, maintaining control throughout.

That's ONE rep!

No rushing, no sagging hips, and no sacrificing technique just to squeeze out another rep.

At PI, we work with clients of all ages and abilities—from those just beginning their fitness journey to experienced exercisers and athletes looking to take their performance to the next level.

And for those ready for a challenge, exercises like this help us see just how well strength, stability, and coordination come together.

So, what's your prediction? How many perfect reps could YOU do? 👇

10/21/2026

Glass in my foot… or Morton’s neuroma? 🦶

Three times in six months, I thought I had a tiny shard of glass stuck in the same spot in my foot. When even a ten-minute dog walk became painful, I realized something else was going on.

With input from physiotherapists and plenty of trial and error, I’ve found adjustments that help me keep enjoying the activities I love—including running.

In our most recent PI blog, I shared my experience, what’s helped, and the footwear, supports, and other tools I’ve found useful.

My biggest reminder? Feeling better doesn’t mean it’s time to add everything back at once. Apparently, that’s a lesson I need more than once! 😉

👉 Read the full story through the link in our bio.

And if foot pain keeps coming back, get it assessed by a qualified allied health or primary healthcare professional. My experience may offer ideas, but your feet deserve their own assessment and plan.

—Heather

10/20/2026

𝗪𝗵𝗼 𝘀𝗮𝘆𝘀 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝗼𝗹𝗱𝗲𝗿 𝗺𝗲𝗮𝗻𝘀 𝘀𝗹𝗼𝘄𝗶𝗻𝗴 𝗱𝗼𝘄𝗻? 💪

One of our longtime PI members recently shared her fitness journey with us, and it's a great reminder that getting older doesn't mean we have to lower our expectations of what our bodies can do.

From never having deadlifted to celebrating personal records, improving her bone density, and feeling stronger than she ever expected, her story is one we're proud to share.

At PI, we believe everyone is an athlete, regardless of age or experience. Whether you're in your 40s, 50s, 60s, 70s, or beyond, there's always room to get stronger, build confidence, and challenge yourself.

𝗧𝗵𝗲 𝗴𝗼𝗮𝗹 𝗶𝘀𝗻'𝘁 𝘀𝗶𝗺𝗽𝗹𝘆 𝘁𝗼 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮𝘀 𝘆𝗼𝘂 𝗮𝗴𝗲. 𝗜𝘁'𝘀 𝘁𝗼 𝗸𝗲𝗲𝗽 𝗱𝗶𝘀𝗰𝗼𝘃𝗲𝗿𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂'𝗿𝗲 𝗰𝗮𝗽𝗮𝗯𝗹𝗲 𝗼𝗳!

A big thank you to this member for allowing us to share her story. ❤️

10/16/2026

Even coaches need coaches! Preparing for my first HYROX race with Steve reignited my competitive spark—but my enthusiasm got ahead of my training plan.

In this video, I share what I learned from recurring hamstring issues, a longer-than-expected recovery, and the value of having someone help me see the bigger picture.

I talk about:
• Balancing ambition with progression and recovery
• What I learned while exploring proximal hamstring tendinopathy
• Why Steve is programming my HYROX training this year—and how I serve as his check and balance
• “Global programming”: planning beyond today’s workout, whether you’re training for an event or staying strong for life

Sometimes a coach helps you push. Sometimes they help you give recovery the attention it deserves.

📖 Read the full blog, “Even Coaches Need Coaches: What My First HYROX Taught Me,” at https://pitraining.ca

💪 Want a training plan built around your goals, starting point, and life? Contact Performance Institute in Burnaby to book an assessment and explore how our coaching can support you.

📧 [email protected]
📞 604.291.9941
🌐 https://pitraining.ca

10/15/2026

PI Team Update: Congratulations Owen! 🎉

We're excited to share that Owen has officially passed his BCAK exam and is now a certified kinesiologist!

Owen has been developing into an outstanding trainer, and we're incredibly proud of this achievement. While he's had the knowledge and skills to work with Active Rehab clients for well over a year, this certification officially expands his qualifications and allows him to work with ICBC clients.

Congratulations, Owen! We're lucky to have you on the PI team!

Address

Burnaby, BC

Opening Hours

Monday	5:45am - 8pm
Tuesday	5:45am - 8pm
Wednesday	5:45am - 8pm
Thursday	5:45am - 8pm
Friday	5:45am - 7pm
Saturday	7:15am - 2pm
Sunday	8:30am - 2pm

Website

https://www.pitraining.ca/?y_source=1_OTI0MzU3MDgtNTU5LWxvY2F0aW9uLndlYnNpdGU%3D

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