Fernie Mountain Fitness & Athletics

Do I Need to Do 75 Hard to Get Fit?

Fri, 24 Jan 2025 14:25:00 GMT

Have you heard of 75 Hard, the fitness and habits challenge that’s all over the internet?

If you have, you might be wondering if the plan is the only way to get fit.

If you haven’t heard of the plan, I’ll bring you up to speed and let you know if it’s something you need to do.

Here we go!

What Is 75 Hard?

75 Hard was created in 2019 by author Andy Frisella, who called it “an Ironman for your brain” and a “transformative mental toughness program” on his website .

Here are the rules of the 75-day challenge:

1. Follow a diet plan—the challenge doesn’t prescribe a specific plan.

2. Do two 45-minute workouts every day.

3. Drink a gallon of water a day.

4. Read 10 pages every day (non-fiction).

5. Take a progress picture every day.

So is this challenge the best way to get fit?

Will 75 Hard Work?

Overall, 75 Hard is a way to build healthy habits—but it can be very overwhelming for some people.

Rest assured: You do not need to work out for 45 minutes twice a day every day to get fitter.

Let’s dig into each element of the challenge.

Diet—You should eat healthy foods that support your training. But what are those foods? The challenge leaves it all up to you, and that’s fine if you’ve got a great handle on nutrition. But it’s easy to make mistakes here. A qualified coach can help you create healthy habits in the kitchen to help you reach your health and fitness goals.

Two 45-Minute Workouts a Day—Some people will benefit from a pair of 45-minute sessions every day. But this is a lot for the general person—especially if you’re just starting to get into fitness. And what should you do in those workouts? 75 Hard doesn’t tell you. The best plan: Talk to a coach who can tell you exactly what to do and how often to do it to accomplish your goals. You can definitely make progress with shorter workouts every other day if that’s all the time you have.

Drink a Gallon of Water—Most people could stand to drink more water, but very general intake recommendations aren’t the best way to ensure you’re optimally hydrated. For example, if you’re sweating very heavily in hot weather, you might need to drink more water. In other scenarios, you might need less. And it’s a mistake to chug water to hit an arbitrary target or to “catch up at the end of the day” just to fulfill a challenge requirement. Again, a qualified coach can give you more insight into hydration.

Read 10 Pages a Day—No problems here. Reading is great—and you’re doing it right now! Maybe?

Take a Daily Progress Picture—If you have certain goals, progress pics can help you document changes. However, many people won’t notice changes from day to day and can get discouraged by a perceived lack of progress. A good coach will lay out your milestones for success with any program and measure progress toward your goals. You should always have a way to know if you’re “winning.” The plan might involve progress pics, and it might not.

Is 75 Hard Right for You?

As I said earlier, 75 Hard can help some people build new habits and accomplish goals. But it’s not for everyone.

What if a person is just starting to exercise? Maybe a great habit-forming plan would be to do three 30-minute workouts per week for two months.

That’s just one example.

The main takeaways for you:

If you’re thinking about starting 75 Hard but have reservations, or if you’d like to start a fitness program but feel intimidated by 75 Hard, let’s talk!

We offer free consultations—we’ll sit down, answer all your questions and tell you exactly how to get fitter and healthier.

To book an appointment with our team, click here [LINK] .

The post Do I Need to Do 75 Hard to Get Fit? appeared first on Fernie Mountain Fitness & Athletics .

2025 New Year’s Fit Prep Program: Registration is Live!

Thu, 12 Dec 2024 14:09:00 GMT

We love our Prep Programs! Sometimes you just need a kick start to get you moving in the right direction.

We know, we know…. New years resolutions and goals are over rated as they fade VERY quickly. But that doesn’t mean we throw the natural motivation to start new habits out the window. Let’s make a plan, commit to something that you will NOT regret.

We know that fully committing to a gym membership can be daunting and maybe just slightly overwhelming so our Prep Programs offer just the right dose to help you get moving.

What are Prep Programs? They are small group training sessions that are coached, and programmed to provide a great fitness and movement experience in a positive, supportive and non-intimidating environment. We get glowing reviews and many repeat Prep Program members who just love their time with us.

We offer a handful of Prep Programs throughout the year: New Years, Endurance, Ski Prep etc

Welcome to 2025 and our 2025 New Years Prep!

Here are the details:

Kick the New Year off right!

Join our popular Prep Program to step into the New Year with confidence, energy, strength and fitness.

We are offering a morning and evening option so choose the one that works best for you and your schedule.

Register HERE , spaces are limited.

We’re excited to kickstart the New Year with you!!

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Are You Up For It? Anything, Anytime, Anywhere?

Mon, 04 Nov 2024 13:03:00 GMT

A few months ago we started exploring new programming, a better way to train our members but one that still aligned with our FMFA mission to create healthier and happier people. Our members are active outside the gym, their passions lie in the mountains and all the fun things we can do around here! After a few months of searching, a month of coach testing and sprinkling in the new workouts throughout September, we went live and have been loving it! Feedback has been fantastic, (but we also know change can also be hard!).

While our new programmer is very well known in the competitive CrossFit world, his programming philosophy has changed and now approaches training his own members differently and is very aligned with our own philosophy on training for longevity.

We want our members to be fit for life, to be able to do anything, anytime, anywhere. To be fitter, faster, stronger, healthier, and happier and live the active Fernie life into their 90s! He understands the toll high-intensity training can take on the body. Our new training program builds strength, endurance, and capacity all while avoiding burnout. The goal is to get members incredibly fit today without fearing tomorrow.

Here are the highlights on what to expect when you train at FMFA:

1) Simplify with Structure

We’ll be balancing a predictable rhythm to the schedule with variance in workouts. This simple structure promotes clear, consistent progress while also keeping training enjoyable and engaging. It helps you build a sustainable routine.

Here’s and example of how the week will look:

2) Trackable & Testable

Every year we repeat 24 workouts to make progress tracking easy for you. This visibility, consistency, and accountability will show you on a regular basis how they are improving over time. Strength programming is done 12 months out, where the conditioning pieces are 6-8 months out. Programming is intentional and laid out well ahead of when we are actually doing it at FMFA. I love this structure.

3) Build all around fitness all the time

Rather than focusing on building strength one month, endurance in another, and high-intensity capacity in the next, we build them together every week and all year round. It ensures our training program moves you forward across all fitness domains, creating a well-rounded athlete ready for any challenge —whether on the field, in the gym, or in the real world. You will love feeling stronger & getting fitter, slowly and sustainably.

4) We make it useful

This is functional fitness. You want the ability to play, to compete, and to live at whatever speed you desire. We believe in programming highly functional movements applicable across sports, outdoor adventures, and daily life. Most don’t need sport-specific skills with narrow real-world utility. You won’t see complex gymnastic movements for this reason.

Strength cycles are grounded in the power lifts (press, deadlift, squat) as they are proven to be the more effective path to raw strength gains. Olympic lifting is still an important part of our workouts but mainly in conditioning pieces and mainly the power variations.
The reality is your lives demand strength, endurance, and capacity, not knowing how to walk on your hands. (That being said, some people love and want that. So watch for speciality classes potentially popping up in the future)

5) Relative Intensity

You don’t want to get beat up and spit out. You want a training program you can do consistently, and one that works.

Intensity drives results, but when structured poorly and without intelligent controls around volume, it can become the barrier to progress instead of the main driver..
We implement what we call “intentional intensity” through movement pairings, loading, & rep shemes that fall into our programming sweet spot for sustainable power output. This allows coaches and you, to maximize training efficiency while preventing overtraining and ensuring sustainable progress.

The result:You will build up, not burn out.

6) Running is a cornerstone

Traveling efficiently from one point to another is as functional as it gets. Because it’s one of the most fundamental movements you will ever do, you need repeated, consistent exposure to it. This is why our programming will include running 2-3 times a week at varying intensities and distances. Your fitness will be grounded in this natural human movement. BUT being in Fernie also means we don’t run year round though, so you will see our new Bike Ergs on the docket as a functional alternative. NOTE: we know some people do not love running, or can’t run for some reasons. We get it but that doesn’t mean you can’t workout with us, or you skip days where you see running in the workouts. We ALWAYS have alternatives to preserve the stimulus so don’t avoid these workouts. Get in, let’s change it up. Chat with a coach.

7) Embrace change

We promise to adapt, refine, and elevate our programming over time. We’ll avoid stagnating, embrace continual improvement, and remain willing to challenge our own beliefs if needed. As fitness science evolves, so will our programming.

One last thing: You will see MINDSET quotes daily. Some people resonate with this kind of stuff, others not so much. Our programmer is HUGE on mindset and the power of thoughts. This is a reframe that I learned from him and I use on the daily (or try my best at least..)

“I don’t HAVE to workout, I GET to workout” There is a very big difference on how I approach things in life when reframed like this. Go ahead, give it a try. Let me know how it goes and if you feel any change? I sure do.

Does this sounds like something that aligns with your own philosophy, or maybe it’s just time to try something new? Are you spinning your wheels at a normal gym?

Give us a shout! Let’s chat. You can book a free consult here or shoot us a text? 778-949-9001.

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When was the last time you won in the gym?

Tue, 29 Oct 2024 11:38:00 GMT

I don’t mean the last time you finished first in a workout or posted the best number.

I mean the last time you realized you’re making progress toward your goals—because every inch is a huge win.

Get this: Many people don’t notice progress. They’re so focused on the long-term goal that they don’t see daily wins.

That’s a shame!

As coaches, we have trained eyes and see tons of wins all the time. I want to point a few of them out for you so you can feel great about yourself.

This stuff is hiding in plain sight, and I want you to notice it!

1. You Went to the Gym

If you’ve been to the gym this week, you’re winning.

You might think this is a small thing, but it’s not. Regular gym attendance is rare and you’re doing something uncommon.

Every time you train, you’re building a healthy habit that will make great things happen.

Think about building a LEGO castle. You need a lot of blocks, right? Each workout is like a block, and if you stack them up, you’ll have your castle.

2. You Ate Something Healthy

You’re winning every time you pass on the drive-thru meal and eat something that’s in line with your goals.

I don’t have to tell you that picking up a burger and fries is easy. You already know fast food and treats are everywhere.

So when you make a decision to eat veggies and lean protein, you’re saying, “I’m willing to work for what I want.”

You should feel really good about that. BUT also don’t beat yourself up if you swung though a drive through either! My family ate some pretty delicious pizza last night..

3. You Took a Cue From a Coach

Coachable clients make progress faster than anyone else.

You work with a fitness expert to reach your goals ASAP, and your coach is invested in your success. So every tip you get is provided to increase speed.

Any time you consider a coach’s cue and work to improve your movement, you’re pushing down on the accelerator.

Did you remember to set your back before you picked up the barbell? Did you push your knees out in a squat? Did you flex your glutes and abs in a shoulder press?

Those are wins. High five!

4. You Improved Something Just a Little Bit

“Kaizen” is the Japanese concept of continuous improvement.

We all know objects at rest tend to stay at rest. That’s Newton’s first law of movement. You must push to create motion, and progress is hard at first.

Conversely, objects in motion tend to stay in motion. That’s you when you keep pushing and build momentum!

Did you lift 1 lb. more than last time or run that mile 2 seconds faster? That’s motion toward your goal, and it’s a big deal.

Maybe progress is slow or barely perceptible. But it’s there, and your coaches see it stacking up. If you get a little better every day, you’ll be your best self in no time.

Take a minute and review the last five or six workouts you did. I guarantee you’ll find some motion toward your goals. And if you need help, ask your coach to point out signs that you’re making progress.

What’s Your Win?

I hope this message helped you find a few wins.

It’s important that you look for them. When you spot each win, you’ll feel great and realize you’re moving toward your goals. As the wins stack up, you’ll feel incredible momentum.

I’d love to know about your most recent win. Do me a favor, shoot me a message! Text me at 778-949-9001 or email me jana@ferniemountainfitness.com. Big or small, I want to hear about it.

~ Jana

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Winter is coming.. Tips for Cool Weather Training

Fri, 18 Oct 2024 12:19:00 GMT

It’s getting chilly outside, and we’ve got a Top 5 list of cool-weather training essentials to help you stay active.

What’s the saying?? There is no bad weather, just bad clothing? We have an amazing selection of stores in Fernie to get all your gear so check them out! Here are a few of our faves: Ski Base, Guides Hut and Gearhub.

1. Base Layers

When you’re working out in the cold, you still sweat, so it’s important to get that moisture away from your skin so you don’t get chilled. Synthetic fabrics and merino wool are perfect for your base layer. Because temperatures can vary a lot, it helps to have a few different choices of base layer. Midweight or heavyweight layers are often best for winter, but if it’s not that cold, you might use something lightweight. Thicker base layers will be warmer but less breathable, so choose carefully to stay warm but not too warm.

2. Outer Layers

A base layer should be combined with an insulating middle layer (if it’s cold enough) and an outer shell. If I’m moving fast, I gravitate toward a water-resistant, breathable jacket rather than an insulating layer plus waterproof gear. If you’re going to train in a driving storm, get a waterproof shell. But if it isn’t pouring rain, a lighter, more breathable shell is often perfect. The goal is just to cut the wind and keep the drizzle off while you train.

3. Headgear

I like to have lots of options for headgear so I can pick the right piece for the conditions. Sometimes a headband is great to keep just the ears warm when a full beanie is too much, but it’s wise to keep a selection of beanies on hand, too. In some cases, you can use a “base-layer beanie” under something warmer if it’s particularly nasty. You can always take off the outer beanie. As with base layers, select wicking fabrics so your head isn’t soaked with sweat while you get after it.

4. Gloves

As with headwear, it’s best to have a selection of gloves. Light, thin gloves are perfect for some days, but you’ll need heavier gear on other days. If it’s very cold, use mittens instead of gloves. One consideration: If you’re going to be holding any metal objects—kettlebells or dumbbells, or example—you’ll want something with grip. Your thin, synthetic running gloves might cause you to lose your grasp on an object, and some gloves tear easily. A secret weapon: You might consider the gloves mechanics use for work. You can find them in any hardware store, they’re tough, and they have grip in the fingers and palms. They aren’t very warm, but if the conditions are right, they can be a great option. Metal gets very cold in winter, so a thin, durable pair of gloves can be the difference between “this is fun” and “my hands are going numb.”

5. Footwear

Footwear is highly dependent on the exact activity and the conditions. If you’re hiking in foot-deep snow, you’ll need boots that come up near the knee, but you can often get away with light hiking boots in better conditions. Some hikers are waterproof, too. In other cases, you’ll want a good trail-running shoe or insulated winter running shoes. If you’re going to brave tough conditions, you can even get studded shoes. Just remember to take them off before walking across your hardwood floor. Can you get away with general sneakers? Maybe if it’s dry and not very cold. Sneakers are very breathable, so you might get cold toes, and they don’t repel water at all. Whatever you select, make sure you prioritize traction. Safety first!

Get Out There!

Don’t let cool temperatures keep you cooped up. Winter workouts can be a lot of fun—especially with friends.

If you’d like an idea for an outdoor workout, drop me a message and I can send you a fun challenge!

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What Is Functional Fitness Training?

Fri, 27 Sep 2024 12:45:00 GMT

Fitness is full of buzzwords and jargon—so what is functional fitness training, and why is it important?

Here’s the answer:

Functional fitness training is used to help people become better at things they do in daily life. The movements used in this style of training are often—but not always—very similar to the movements you do every day.

For example, squats are an important functional movement because they help you rise from seated to standing. Deadlifts help you pick objects off the floor—like groceries, a kid, a pet or a box. Shoulder presses can help you put a bag of dog food on a shelf, and farmer carries can help you get the trash to the curb.

Other movements, like kettlebell swings, have significant carryover into daily life: If you learn to open your hips quickly, you’ll likely be able to hop over a puddle or run to catch the bus.

If you compare functional training to bodybuilding, the concept is even more clear.

The goal of bodybuilding is to gain muscle mass, so people use all kinds of machines, implements and movements to isolate certain muscles in training. Then they use specific sets, reps and rest intervals to encourage muscle growth. Bodybuilders are generally interested in size, tone and symmetry, not cardiovascular endurance, stamina, flexibility and so on.

One more comparison: powerlifting. Powerlifters want to become as strong as possible in just three movements. So everything they do is designed to help them move more weight in the squat, bench press and deadlift. They also use specific equipment and training plans to achieve these goals.

With functional fitness training, the goal is much more general: increased total fitness.

The 10 Functional Fitness Domains

To improve overall fitness, functional training emphasizes full-body movements, free weights rather than machines, lots of variety, and workouts of differing length and intensity.

These programs are not “random,” but they don’t look like traditional routines that call for 3 sets of 8-10 reps in every workout.

Here are four very different functional training workouts that will help you become fitter in general:

When put together in a training plan, workouts like this are designed to help people improve all these things:

With that list in front of you, you can see why someone who does functional training usually has the ability to perform well in any physical task inside or outside the gym.

A program like this can also be used to help someone lose weight or body fat, gain muscle and strength, or improve conditioning. Some people even use this style of training to improve performance in sports. It’s incredibly potent and a lot of fun.

Is Functional Training for You?

So is functional training better than other styles of training?

It depends on your specific goal. It can be very effective, and it’s incredibly enjoyable in a one-on-one setting or in a group! But if you prefer other methods or have specific goals beyond general fitness, another style of training might work better for you.

The good news: We can tell you how to train to accomplish your goals—whatever they are. We know all the different styles of training well and can provide an exact plan that will bring success.

If you’d like to talk to us about functional training or ask us how to accomplish your goals, book a free consultation here !

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How Do I Start Working Out Again?

Fri, 27 Sep 2024 12:32:00 GMT

Here’s a common scenario:

Someone hits the gym for a period, and then life happens.

Maybe the person has kids, changes jobs, moves to a new city, summer time hits or has to care for an elderly parent.

For any reason, workouts slow and then stop altogether.

And suddenly a few years pass.

But then the person realizes they don’t feel great and would like to get back into training.

What’s the best way to make that happen?

Start Slowly and Build Momentum!

If you’ve ever worked out but aren’t active right now, here’s some great news: Your body hasn’t forgotten everything.

Yes, you’ll have to put in some work to get back to where you were, but you aren’t starting from zero. Your body remembers the things it used to do, even if your muscles and lungs have a few “cobwebs.”

You’re going to have to relearn some things, but it won’t take long to recover your old movement patterns. And as you get moving, you’ll start to build strength and stamina again. Things will get easier even if you feel rusty to start.

With that in mind, the best plan is to start slowly and forget your previous history while you gain momentum.

Let’s say you could once do 15 sit-ups or push-ups in a row. Don’t be disheartened if that number is out of reach when you restart a program. Just do what you can and feel good about it, then come back for your next workout.

Don’t focus on where you were back in the day. Instead, think about where you’re going. If you set your mind on progress and find small victories in each workout, you’ll feel like you’re winning every day. In fact, you might want to start a new record book for this period in your life so you can celebrate regularly as you recommit to fitness.

It’s also wise to avoid jumping in at the deep end—even if you feel good and are raring to go. If you overdo it, you’re going to be very sore the next day, and that can set you back.

Avoid using your old workouts as a guide when you’re getting back into fitness. Instead, start with a very easy workout that just gets you moving and sweating. Keep it short and use light loads. Then give yourself a pat on the back and go home for a good meal and great sleep.

If you’re just a little sore the next day, you did the right amount. That’s normal. Gradually increase volume, loading and intensity over the next days, weeks and months, and be sure to take a day off to recover after every two or three workouts.

If you follow this plan, you’ll never become so sore that you regret heading back to the gym, and you’ll be eager to keep training.

The Very Best Plan

Those basic tips will help you restart your training if you’re on your own, but we’ve got an even better option: Come talk to us!

We offer free consultations, and we’d be happy to meet with you.

We’ll ask you about your exercise history, current condition and goals. Then we’ll make a plan to help you get started again. A coach will tell you how often you need to train and what you need to do to accomplish your goals. You can ask any questions you like and even discuss nutrition, recovery and supplements.

If you’re feeling nervous but want to get moving again, book a free consultation here and leave the planning to an expert.

An experienced coach can help you eliminate the guesswork and ensure you start moving toward your health and fitness goals fast!

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2024 Ski Prep Program is LIVE

Fri, 27 Sep 2024 12:25:00 GMT

2024 Ski Prep Program and registration is finally here! Join coaches Kim Shopland and Kevin Giffin and get ready to enjoy all your fave snow sports feeling stronger and fitter!

We will kick off this season’s program October 21st, run for 6 weeks and wrap up right before the hill opens.

* This Prep Program is not only for skiers, it is perfect for all winter enthusiasts! Skiers, snowboarders, nordic skiers, sledders etc

This Prep Program always fills quickly so please make sure to register asap if you want a spot.

We are offering both an evening AND morning session (so make sure to choose if you want the PM or AM program correctly when registering online)

Here are the details:

2024 Ski Prep Program:

6 weeks, 3 classes/week

Oct 21st – Nov 28th (17 sessions. NO class Nov 11th)

Monday, Wednesday & Thursdays @7:15 AM OR 7:15PM

Core. Strength. Plyometrics & Conditioning to help get you into the best shape for the upcoming ski season!

The full program is $409+gst with the option to pay in full or 2 split payments of $204.50+gst. (you choose on the online registration link)

Please let us know if you have any questions!

It’s coming Fast! Are you Ready?

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Teens Strength & Conditioning Classes – Tuesdays @3:45pm

Mon, 16 Sep 2024 12:08:00 GMT

Teens Strength & Conditioning class on the schedule!

We are very excited to continue our Teens Only Strength & Conditioning class on our weekly schedule. We know Teens are crazy busy, so we are simply adding a class a week to the regular schedule. They do not have to commit to the entire program, we will be using a 10 Class pass so they can fit in training with us amongst all their other sport, activities and responsibilities.

We work with athletes of all ages and from all sports. From hockey teams, to swim, ski and basketball teams, soccer athletes to competitive volleyball players. While their sports are very different, their need for Strength & Conditioning OFF the field, slope or court, remains the same. Even more so when high performance athletes are so focused on their sport specific training and their sport becomes a year round sport.

We also believe that Teens benefit enormously from being coached in the gym to ensure they are moving right and actually making the most of their time.

Check out our recent blog to know more about why S&C is important for Teens.

Tuesdays 3:45pm-4:30pm

Teens Ten Class Pass is $180+gst. Purchase here

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Fall Kids Fun & Fitness Ages 7+

Mon, 16 Sep 2024 12:00:00 GMT

Join us! Our popular kids program focuses on physical literacy and making fitness fun!

How?? We do this through games and incorporating mobility, play, fitness, fun and safety.
Parents are welcome to stay and join too! Be prepared to be move and have fun!

Fall Program schedule:

MOVED TO SUNDAYS!
Sundays 10:30am – 11:30am. Sept 29 – Nov 9. $144

Sign up HERE , space is limited.

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