Coaching Update: Meet our newest addition, Brendan!

Brendan has been a part of CrossFit since 2015. He has found a love of coaching over those years and consistently looks to improve his knowledge and skills. His goal as a coach is for you to gain knowledge that you can apply to your daily life.
As a lover of all sports and games, Brendan truly values the importance of learning and playing games. If you are ever up to play a game, he’s your guy. He is also known to enjoy working out to classic rock, old school hip hop, 80s hits and sometimes Disney Classics. He also has a dog named Toby who loves to cuddle and will most likely be seen at the gym.
Brendan has his CrossFit level 1 certification and is currently in the StrongFit Mentorship program.
Welcome to 416, Brendan!


How do you find an hour 3-4 times per week to workout when your schedule is really hectic, and any time you do have available, you’re too tired.  This struggle is real.  We all understand the importance of exercise in our health and wellbeing, but some days seem impossible to find the motivation, energy, or time.

Use these strategies to improve the frequency of your exercise routine:

1)Prioritize visits to the gym.  Schedule your workouts, like you schedule meetings.  Treat it as a commitment (probably the most important commitment of the day).  If these visits are planned out at the beginning of a week, you will have a higher likelihood of sticking to it, and scheduling other priorities around it.

2)Hire a coach, or try group training.  Getting to the gym is hard enough, but figuring out an effective workout plan that checks all the boxes will add even more stress.  Hiring a professional coach who can assess your needs and guide you to your goals will be money well spent in improving your health and fitness.. This, for the most part, will allow you to shut your mind off and destress during your session.

3)Create a sleep plan.  Let’s face it, some days you’re going to be tired, and the last thing you’ll want to do is go to the gym.  If this feels like every day, you need to fix your sleep habits.  Set a bed time, turn off all blue light devices 1 hour before bed, read in bed, wear a blackout mask, give yourself time to wind down, avoid alcohol and sugar.  Improving your sleep will drastically elevate your energy levels and make going to the gym feel a little easier.

4)Find a convenient location. The location of your gym in relation to your work or house can play a major role in the likelihood of you attending.    If possible, find a gym that is on your way to and from work.  If you have to pass by it 2 times per day, you’re less likely to skip it.

At the end of the day, if health and fitness become a priority in your life, then no matter how busy you are, you can find time.

Let us help, book a consultation or goal setting session and we can help you develop a plan that works for you, and help you make it stick.


Your Health is Not A Trend

Your health is not a trend, so why should your diet be?

We’ve all heard of the Keto Diet, the Paleo Diet, the low fat High carb diet, juice cleanses, detoxes, Whole 30, The Tom Brady, Intermittent Fasting and the list goes on and on.

We all have a diet; the food we eat. Being in a caloric deficit is what’s called being, “on a diet” and is another thing completely.
What works for some won’t work for others. All diets work if you’re consistently sticking to them. But what happens when you stop doing this diet?

These diets were test studies done to reverse the effects of diabetes or epilepsy and a wide range of medical conditions. What came out of these studies was accidental weight loss. So, slap a label on it and sell it and the world has created trending diets.
But when the weight loss you wanted comes or the exhaustion of being so strict comes along, you feel lost. You go back to old eating habits to “give yourself a break”. You realize this wasn’t a sustainable way of living.

Unlike fashion trends that come and go and often make their way back around 30 years later, our health and body is here to stay. We buy health and life insurance to make sure we are taken care of in the case of an accident – but why aren’t we insuring our body by nourishing and fuelling it properly? One trend that will forever stand true until the end of time is eating whole foods, fruits and vegetables. Adding more of these to every meal will not make you Instagram famous, but it’ll sure make your body happy. That should be worth a million likes in itself.

Have you ever heard of the 80/20 principle? It’s also another way of saying balance. Bare with me, I’m going to refrain from saying “diet” again, we all have a diet. But we are not all “on a diet”. When it comes to fuelling and nourishment, 80 % of the food you eat should be nutritious whole foods. These foods are easily found on the outer perimeter of the grocery store. The other 20% are foods you crave or enjoy without compromising your health. In order to live a healthy and well balanced life,  gut, mind and body you need not deprive yourself of foods that make you happy. Kale may nourish your body but how that double scoop totally feeds your soul is just as important. This prevents us from reverting back to old unhealthy diet trends and an unhealthy relationship with food. Cut the “good food”, “bad food” and “cheat” out of your vocabulary and eat for enjoyment and nourishment. We only have one life, so ensure it and don’t sell out on these “trends”

Want to be held accountable, receive more education and have more support with your nutrition?
Contact our nutrition coach to insure you are supported through lifestyle and behaviour adjustments!


You had a mission, get into the gym, follow a nutrition plan, drink lots of water, get lots of sleep, go out to the bar less;  so that you can lose 20lbs.  You set the goal and achieved it, or came close, so now what?

Why do so many people, after reaching their goal, put the weight back on? And sometimes more!

In our opinion, it’s because of the lack of ACCOUNTIBILITY.  Lifestyle changes, building a healthy relationship with food, and a consistent workout schedule requires accountability to fight temptation and keep us on track.

What does accountability look like?

1)Goal Setting – At CF 416 we try to meet with as many members as possible on a quarterly basis to identify the goals they’re working on.  This simple admission of their goals to our staff makes them accountable for their goal before the next goal setting meeting.

2)Nutrition and Lifestyle Coaching – Working with a Nutrition coach provides constant review of your food logs, and helps with specific challenges you may have due to work, family, or medical condition.  Professional assistance and an outside view can go a long way when trying to make the right choices every day.

3)Testing – At CF 416 we have invested in an Inbody.  The Inbody body composition analyser measures body fat, muscle mass, and total body water to gain an accurate reading of what you’re made of.  This machine provides an amazing snapshot of progress towards body composition goals.  To help keep you accountable, we recommend testing every 2-3 months.

4)Food Tracking – Understanding what you eat on a daily basis can go a long way to ensure you are being accountable to yourself.  Once goals are met, tracking your food will keep you inline by providing insight into whether you’re going overboard or not with treats, or food amount.

Once your goal has been reached, maintaining a lifestyle that keeps you moving forward can be a huge challenge.  These tools work.  If you want more guidance, our Nutrition Coaching services is a great place to start.

How are you going to keep yourself accountable? Email me to let me know!


Holding up your end of the bargain.

You may not be aware of it, but at CF416 we have a Method that we follow to improve the fitness and health of our members.

Nutrition/Lifestyle => Movement => Training

We believe that the foundation of health, wellness, and fitness is Nutrition and Lifestyle.  Eating well, sleeping a lot, keeping stress levels low, and developing meaningful relationships are what makes up this foundation.  Without this foundation you will never achieve optimal levels of health and fitness.

The next stage of our Method is Movement.  We consider this as one’s ability to move pain free by building a strong, healthy body and mind while prioritizing technique over intensity.  Movement is part of everyday life, but not everyone moves well or efficiently.  A relentless approach to improve movement mechanics will provide the greatest reward in your training.

Finally, we look at training.  Establishing goals, developing a plan, and executing the plan with support and guidance from coaches makes up a road map to training.  Yes, the majority of our members will take our group classes, however an individuals goals will have a dramatic effect on the approach to each class and workout.

For each aspect of our Method, we provide support.

Nutrition, and lifestyle coaching is available through our partners at Bodzii.

CrossFit Basics, our Structure program, and Therapy services through Ohfast  help you develop the foundation of pain free, efficient movement.

CrossFit Classes, Personal Training, GRIT, and Barbell Breakdown provide a variance in training depending on your goals.

Your coaches support covers on average 4-6 hours per week for each of our members.  The remaining 164 hours is on you.  Preparing quality meals, getting adequate sleep, staying hydrated, getting outside, socializing, building relationships, stretching, and playing new sports.  Going to the gym is only part of the process.

The progress you see in the gym will be directly related to what you do outside of the gym.  You are the only one who can control this.  But we’ve got your back!

Let’s have a conversation about building your foundation, progressing and improving your daily habits.



Are you ready for a competition?

This is a trick question – we don’t sign up for 10k runs, Marathons, Tough Mudder, or CrossFit Competitions because we are ready to compete. We don’t sign up because we think that we are finally in good enough shape or that its finally time to show off all the work you put in.   So why should you sign-up for a competition?

1) To find out what you’re capable of – Competition will push you to your limits.  It’s very common to coast a little during a class or training session.  The adrenaline felt during a competition will show you what your body is capable of.

2) Identify true weaknesses – A weakness is only a real weakness if you find you are unable to do it while working at your hardest.  Competitions force you to complete movements you might normally avoid.  This small feeling of failure will propel you to push harder to get better next time the movement comes up in class.

3) Training with purpose – Preparing for an upcoming competition will provide a high level of motivation during training.  You get to strategize, work harder, and seek advice from coaches all with a goal in mind to do your best in the comp.  This motivation can help you get out of a training rut, and move you forward.

4) Inspiration – During competition you will have an opportunity to watch incredible displays of strength, power, endurance, and overall determination. Watching someone achieve a goal during competition (like a PR, or their first pull-up) makes the hair on the back of your neck stand up.  Witnessing moments like this are inspirational, and give you extra push and focus to achieve your own goals.

5) Make new friends and have FUN! –You most likely attend the same class time every day at CF416.  So naturally you’re only exposed to a small group of 416 members.  Our in-house or team competitions bring more like minded 416’ers together in friendly competition.  It’s a great way to meet some new people and have some fun doing it.

If you’re on the fence about participating in an upcoming competition, talk to a coach, or ask a friend to compete with you.  It might be what you need to drive you forward, to break your plateaus, and even give you confidence and added purpose to your training!

 Upcoming events:

  • CF 416 Classic September 21, 2018. A staple in our annual calendar.  This Classic is a great way to test yourself against all the hard work you’ve put into developing your Olympic lifting skills and strength.  The format is “ladder” style and ALL members are encouraged to participate. Sign-up NOW!
  • Battle of the Boxes – September 29th, 2018 @ CF Metric. We’re looking for teams to compete in this mixed CrossFit competition.  There are 3 divisions available based on fitness and skill level.  Contact if you’re interested in competing.
  • CF 416 Members Competition – November 17, 2018. Our annual members competition is a can’t miss event.  Be prepared to challenge yourself, cheer on your team mates, and wear a funny costume. Stay tuned for details.