What are the opening hours?

Monday 9am - 8pm Tuesday 9am - 8pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 8pm Saturday 9am - 2pm Sunday 9am - 2pm

Fit In 30 Academy

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Canada
Vancouver, BC
Fit In 30 Academy

We are a Premier Personal Training School located in Vancouver. Our mission is to support those who have made their passion for fitness into a career.

09/17/2021

Meet our newest student Leon!

He’s been able to get certified and get valuable hands on experience with real clients! Both in person and online.

He’s gained the skills and understanding of how to put his CPT knowledge into practice in real life situations.

He is now helping clients with their fitness goals, and tending to their specific injuries and preferences.

Leon is now well on his way to building a beautiful career in health and fitness with the confidence you just can’t get without hands on experience.

Way to go Leon!

12/13/2020

Why is it physically harder to lose weight once it has been gained?
1. Our stomach contains stretch receptors that signal our brain that we are full once the stomach has reached a certain limit of distention. However, the more you eat, the more your stomach learns to accept a larger amount of food before its stretch signals fullness.
2. Fat gain occurs through hyperplasia (the number of fat cells will increase) and hypertrophy (increase in size of the fat cells). BUT fat loss occurs through hypotrophy ONLY Which means once you gain fat cells, they never go away, they only get smaller!
3. Increased activity of lipoprotein lipase (LPL), a molecule that stores fat, with weight loss!

12/10/2020

All trainers have the same ultimate goal: they want to share their love for fitness to others and make a positive impact on their clients life and overall well-being.
1. It is therefore important to note the difference between:
2. Educating and coaching your clients on the benefits of exercise and providing them the tools to make it a sustainable lifestyle with or without your help
3. Making your clients dependent on you to achieve a healthy lifestyle.

A successful session is one that:
1. Teaches the client the purpose of each exercise (what are we targeting, what is the proper intensity, how will this translate into results)
2. Educates them on how your workout plan will help them achieve their goals
3. Educating them on how to overcome common barriers (performance plateaus, motivational barriers, time barriers)

12/08/2020

If you find yourself sitting for prolonged periods of time (+5 Hrs) with minimal breaks in between to stretch or take a walk, you most likely will develop a common muscular imbalance called the anterior pelvic tilt.

In this case, your hip flexors are constantly shortened during a seated position leaving them to become overactive. When standing straight, the shortened hip flexors will then pull on the pelvis, bringing it forward and therefore causing an overstretching of the hamstrings, core, and glutes. This will then contribute to lower back pain.

So how do you fix APT?
1. Stretching: We must address the root cause. Therefore, take the time to stretch the hip flexors either through SMR foam rolling or dynamic stretching routines
2. Strengthen: The following exercises will help strengthen the muscles that are currently lacking:
- Hamstring curls (gym)/Hamstring walkouts (home)
- Hip Thrust (Gym) / Glute bridges (home)
- Hip abductions (gym & home using a glute band)
- Bird dog, dead bug, crunches will all help to strengthen the core.

12/04/2020

The F**T principle is a great skeleton plan to use when developing a workout regime.

Here's a breakdown of how the F**T principle applies to strength training:

- Frequency: 2-4 days/week
- Intensity: 65-80% of your 1 RM value
- Time: 8 to 12 repetitions of 8 to 10 different exercises (minimum) with 2-3 minutes of rest between sets
- Type: Resistance activity performed at a controlled speed through a range of motion

12/02/2020

What are the benefits of potentially spreading out your meals?
- More realistic: many people underestimate the amount of food they consume and are sometimes eating below their basal metabolic rate. Therefore, when a registered dietician gives them a structured meal plan the expected intake goal is beyond what most people can eat. By spreading these meals over 4-6 meals it allows us to feel more satisfied with each meal rather than feeling like you’re about to explode!
- Feeling more satiated throughout the day: by spreading your fat and protein intakes over multiple meals, it allows people to feel more satiated (full) and therefore lower the potential of emotional eating/snacking due to boredom.
- Avoids snacking tendencies since you can always look forward to the next meal knowing it will be well balanced and within your macronutrient goals.

11/30/2020

Want to know if personal training is for you without breaking the bank? DM us at Fit in 30 Academy and our team will get you booked in!

What will you be getting?
- 1 Consultation + Fitness assessment (45 mins): Our consultation will give us an understanding of your current lifestyle and what your fitness/health goals are. The fitness assessment will then help us determine your current fitness level and any muscular imbalances you may have that we will help correct.
- 8 Personal Training Sessions: 30-minute workout sessions individualized to you.
WHERE: 508 W 6th Avenue Vancouver B.C. V5Y 1L3

How we are handling COVID-19:
- Plexiglass workout stations to ensure your safety during your workout sessions
- All trainers will wear a face mask and gloves during the workout sessions (gloves are changed after each session).
- All equipment, high touch surfaces, and floors will be disinfected after each session

Can’t come to the studio? No worries, we offer private online training sessions with our trainers as well. Let us teach you how to get amazing workouts from home.

11/27/2020

Whenever you do an exercise, you are combining different contractions.

When you lower the weight you are performing an eccentric contraction which is elongating the muscle.

When you lift the weight you are performing a concentric contraction in which the muscle is shortening.

It matters because based on your training goals and training level you should modify the ratio of concentric vs eccentric contraction.

Eccentric contractions can tear as they induce more muscle damage which might help in hypertrophy. It is important to note to do this within a safe range as we want to avoid injury.

11/25/2020

Types of carbs: simple vs complex.
Although you may think the topic of carbs is quite simple it is actually quite complex.

Simple carbs enter your blood very quickly. Which may be beneficial before a sporting event or when you need rapid energy. These types of carbs are not good during the day.

Instead, reach for complex carbs! Generally speaking, these are unprocessed foods, fruits, and vegetables. Your body will burn much more energy breaking down this food group and therefore provide you with more reasonable levels of energy throughout the day.

11/23/2020

Sleep is very important for recovery.

Although most people know the gym is where you order your gains. When you're sleeping that is where the gains are delivered.

So how much sleep do you need?
6-8 hrs is optimal but it's important to note those hours must be high quality. That means undisturbed sleep with no midnight snacking and avoiding substances such as alcohol, caffeine, or other substances that will lower your quality or sleep.

Tips to help: Reading a book, stretching, meditating, or chess are great ways to unwind.

11/21/2020

At , all of our staff from instructors to trainers will:
Wear protective equipment, masks and gloves, during all sessions
Wipe down all high touch surfaces and equipment after each session
Answer our COVID-19 Questionnaire prior to every shift to ensure we are feeling 100% prior to meting you

Our ask:
1. If you are feeling symptoms please reach out to your trainer to notify them and reschedule your session.
2. Please wash/sanitise your hands prior to entering the studio
3. Answer our COVID-19 Questionnaire prior to every session (your trainer will be responsible for sending you this)

11/19/2020

Fit in 30 Academy is very fortunate to still be open and provide our amazing personal training services to our clients. During this time, let’s work as a team to ensure we flatten the curve but still maintain our fitness.

Address

Vancouver, BC

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
Saturday	9am - 2pm
Sunday	9am - 2pm

Telephone

+18443484630

Website

https://fitin30academy.com/contact

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