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Function Health Club: Summer Fitness Check In

Function Health Club: Summer Fitness Check In


A Note From Katie...

This post is brought to you by Caroline Mundell, Co-Owner of Function Health Club and certified nutritionist, personal trainer and yoga instructor. Through-out the year look for her Function Health Club posts for fitness and nutrition tips. We would love to hear what fitness facts you the reader are most interested in learning about, make sure to let us know in the comment section below. 

Back in January we talked about the following fitness resolutions; Eliminating processed sugars, trying meditation, lifting weights, getting outdoors and building a fitness plan. For those of you who took action on one or more of these items, congratulations! Any positive change towards a healthier you is a step in the right direction. If you got off track with your fitness goals, don't worry it isn't too late. I have come up with a two-part plan to help re-start your 2016 resolutions. See my 5 Week Fitness Plan below and then tomorrow on pop on over to Function Health Club's Blog for part 2.

5 Week Summer Fitness Plan

Week 1 

  • Run for 30 mins 3x per week.
  • Eliminate processed sugar from your diet. Limit fruit and replace with adding extra vegetables to your diet.
  • Complete two 30 minute strength training sessions.
  • Eat a high protein low carb breakfast, have chicken or fish with salad and steamed vegetables for dinner.  

Week 2 

  • Increase running time to 40 mins 3x per week.
  • Continue with your high protein low carb meal plan. Completely replace fruit with vegetables this week.
  • Complete two 30 minute strength training sessions.

Week 3 

  • Increase running time to 45 mins 3x per week.
  • Continue with your high protein low carb meal plan. Keep eating those vegetables instead of fruit this week.
  • Increase strength training to three 30 minute sessions per week.

Week 4 

  • No running time increase this week. Stay consistent and complete three 45 minute runs. 
  • Introduce Post workout smoothies with berries, almond milk and protein powder. 
  • Continue with your high protein low carb meal plan. Avoid fruit except for your post workout smoothie. 
  • During your three 30 minute strength trainings sessions this week, increase weights by 5lbs for each exercise. 

Week 5 

  • Run for 45 mins 3x.  
  • Post workout smoothie with berries, almond milk and protein powder.
  • Increase weights by another 5lbs for each exercise during your three 30 minute strength training sessions.
  • Stick to your high protein low carb breakfast, have chicken or fish with salad and steamed vegetables for dinner.  

Connect with Function Health Club

Twitter @FunctionHF

Instagram @FunctionHealthClub

Facebook @ /FunctionHealthClub

*If you are in the Vancouver area contact me directly at caroline@functionhealthclub.com with any questions and to get a free training consult with a member of our team.

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