https://www.coastathletics.ca/blog daily 0.75 2026-03-26 https://www.coastathletics.ca/blog/how-to-train-for-strength-conditioning-and-endurance-without-spending-your-whole-life-in-the-gym monthly 0.5 2026-03-26 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/ce9801b4-5584-4f1d-abd7-bafc99eab023/squat-rack-personal-training-east-vancouver.jpg Blog - How to Train for Strength, Conditioning, and Endurance Without Spending Your Whole Life in the Gym - What Strength, Conditioning, and Endurance Actually Mean (and Why They’re Different) Strength: This is your ability to produce force. Think heavy weights or bodyweight moves for about 3–8 reps (squats, deadlifts, presses, pull-ups). Strength training means lifting enough weight that only a few reps are doable. It builds muscle and bone strength so you can lift or carry heavy loads in daily life. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e996ee0f-1cd2-48d0-a768-4ecf01a6c6b0/east+vancouver+personal+trainer+doing+a+kettlebell+swing.jpg Blog - How to Train for Strength, Conditioning, and Endurance Without Spending Your Whole Life in the Gym - Conditioning: This covers workouts that stress your heart and lungs and your ability to recover quickly. It includes high-intensity interval training (HIIT) or circuit-style work like sled pushes, rowing sprints, or air bike intervals. Conditioning improves how efficiently your body uses energy (for example, optimizing ATP use) and raises your lactic acid threshold. In practice, short bursts (10–30 seconds) of near-max effort with rest in between train your anaerobic system. Over time, this builds a bigger engine. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e4ad6f74-da54-4442-994a-fffe34594de5/bike+riding+for+endurance+training.jpeg Blog - How to Train for Strength, Conditioning, and Endurance Without Spending Your Whole Life in the Gym - Endurance: Endurance is about sustaining moderate effort for the long haul. Classic examples are long-distance running, cycling, or brisk hiking for 20+ minutes. Endurance training builds your cardiovascular capacity and muscular stamina so you can “keep going” at a lower intensity. It teaches your body to use oxygen efficiently, which helps in any extended activity. In everyday terms, endurance means not feeling wiped out after a weekend hike or a long workday. https://www.coastathletics.ca/blog/posture-exercises-for-desk-workers-a-strength-coachs-guide monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/9d24eb39-c99b-424c-9bf3-6ad17b60d62a/desk+worker+poor+posture+vancouver.jpg Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Are You Slouched Over Right Now? If you're reading this on a laptop or phone, there’s a good chance you're slouching right now. Shoulders creeping forward. Head pushed slightly ahead of your torso. Lower back rounding toward the chair. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1c955e84-4716-475a-934c-6389abfd8174/posture-+upper+and+lower+corssed+syndrome.jpeg Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/7711ad81-3892-4588-bdcc-5dad8e2a78f8/band-pull-apart-posture.webp Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Band Pull-Aparts Band pull-aparts are one of the simplest posture exercises you can perform anywhere. They target the rear deltoids and mid-back muscles responsible for pulling your shoulders back. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/69c68a44-2690-4325-ae59-df018338a129/face+pulls+exercises.jpeg Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Face Pulls Face pulls strengthen the rear delts, rotator cuff, trapezius, and rhomboids. The key muscles responsible for stabilizing the shoulders. Strengthening these muscles helps counteract the forward pull created by tight chest muscles in desk workers. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/67c33709-11d6-4bc4-b2ff-0f0a82857ed6/bent-over-one-arm-dumbbell-row-resized.webp Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Rows (Dumbbell, Cable, or Barbell) Rows strengthen the mid-back muscles responsible for stabilizing the shoulder blades. Researchers studying rowing movements found strong activation of the middle trapezius and rhomboids, which are critical for maintaining upright posture. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/bb04ec9f-d31c-421f-a588-c4c35a40e334/glute+bridge+for+posture.png Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Glute Bridges or Hip Thrusts Sitting for long periods reduces glute activation, sometimes referred to as gluteal inhibition. Glute bridges help reactivate the gluteus maximus and restore proper pelvic alignment. Rehab programs frequently use this movement to counteract the effects of prolonged sitting. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e547f075-64b7-4d72-ab7b-b553891032f1/dead-bug.webp Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Dead Bugs Dead bugs build deep core stability, particularly the transverse abdominis, which helps stabilize the spine. Core stabilization exercises like this improve spinal control and reduce excessive arching or slouching during daily activities. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/97ed91d3-01b0-4046-adad-445122dc8b4d/wall+angels.webp Blog - Posture Exercises for Desk Workers: A Strength Coach’s Guide - Wall Angels Wall angels improve thoracic mobility and scapular control, both of which are often limited in desk workers. Corrective exercise studies have shown that wall slide movements can significantly improve shoulder blade alignment after several weeks of practice. https://www.coastathletics.ca/blog/hiking-training-how-to-get-fit-for-hiking-in-vancouver-this-spring monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/f582e500-5068-4c54-9fdc-ccb278b98cf4/hiking+in+vancouver.jpeg Blog - Hiking Training: How to Get Fit for Hiking in Vancouver This Spring - Spring is about 8–10 weeks away. The days get longer. The rain backs off. And suddenly everyone in Vancouver starts talking about mountains again. For some, it’s a multi-day objective. For others, it’s the Grouse Grind — the benchmark that seems to define whether you’re “in shape.” Let’s be honest. The Grind is the thing people fixate on. 2,830 stairs. Straight uphill. No descent. No breaks. This hiking training plan will absolutely get you ready for the Grouse Grind. But more importantly, it will get you ready for everything beyond it, longer North Shore days, the Chief, rolling terrain, and even multi-day efforts like the West Coast Trail. The Grind is the entry test. Durable hiking fitness is the real goal. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/d204169d-cf3a-44fe-9792-695df57a9340/IMG_7006.jpg Blog - Hiking Training: How to Get Fit for Hiking in Vancouver This Spring - The Hiking Workout: Core Exercises These are the movements that consistently transfer to the trail. Step-Ups – 3–4 sets of 6–12 reps per leg Goblet Squats or Reverse Lunges – 3–4 sets of 6–10 reps Single-Leg RDLs – 3 sets of 6–8 reps per side Calf Raises – 3–4 sets of 12–20 reps Banded Hip Flexor March – 3 sets of 10–15 reps per side Half-Kneeling Hip Flexor Stretch – 2–3 sets of 30–45 seconds per side Control the lowering phase on strength exercises. That eccentric control is what protects your knees on descents. https://www.coastathletics.ca/blog/rest-days-and-strength-training-why-taking-a-day-off-actually-makes-you-stronger monthly 0.5 2026-02-25 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/56af4bec-5441-4f3f-998b-c612cafd6e55/empty+barbell.jpg Blog - Rest Days and Strength Training: Why Taking a Day Off Actually Makes You Stronger! - If you’ve ever taken a day off training and immediately felt a little guilty, you’re not alone. I hear this all the time from clients here in East Vancouver. People will tell me things like, “Should I be doing something today?” or “I feel lazy if I don’t work out.” And honestly, I get it. Most of us are wired to think that progress only comes from doing more whether its more workouts, more effort, or more sweat. But here’s the truth: rest days from strength training is where your results actually happen. Training is the stimulus, but rest is the rebuild. A rest day isn’t a step backward. It’s the part of the program that allows your body to come back stronger, more energized, and ready to actually improve. Most people don’t need to train harder. They need to recover smarter. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/383b71fa-4608-4e2a-9b95-f31190a9bca0/sleeping+on+a+rest+day.jpg Blog - Rest Days and Strength Training: Why Taking a Day Off Actually Makes You Stronger! - This is where people sometimes flirt with the early stages of overtraining. True overtraining syndrome is rare for the average person training three or four days a week, but the mechanism is important: when training stress keeps piling up without enough rest, performance stops improving and the body starts pushing back. Overtraining syndrome is essentially what happens when the body’s systems (muscular, hormonal, neurological, even immune) don’t get enough recovery time to reset. Instead of supercompensation, you get chronic fatigue and stalled progress. The good news is that most of the time, the fix isn’t complicated. It’s a rest day! https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/ee83b746-a1b6-4860-9823-427c14ef12cd/walking+on+a+recovery+day.jpg Blog - Rest Days and Strength Training: Why Taking a Day Off Actually Makes You Stronger! - This is where I’ll often suggest things like a long walk around the north shore trails, some light yoga, stretching at home, foam rolling while watching Netflix, or a short mobility session. The key is that active recovery should leave you feeling better afterward, not more tired. It’s not another workout, it’s support work. A lot of clients find that active recovery days help reduce stiffness and improve mood, without taxing the CNS the way heavy lifting does. Think of it as keeping the body moving while still letting the system recharge. https://www.coastathletics.ca/blog/sleep-and-muscle-recovery-what-happens-when-you-train-hard-and-sleep-poorly monthly 0.5 2026-02-13 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e1e60cc7-cadd-4660-a8a1-4c8fe9c1205c/sleep+cycle+and+recovery.jpg Blog - Sleep and Muscle Recovery: What Happens When You Train Hard and Sleep Poorly - What Happens During Sleep That Drives Muscle Recovery Sleep isn’t just passive rest. It’s an active recovery process where your body does the behind-the-scenes work that training depends on. When you lift weights, you create stress in the muscles. Tiny micro-tears form in the tissue, your nervous system gets taxed, and your body gets pushed slightly out of balance. That’s the point of training. But the adaptation, the rebuilding and strengthening, happens afterward. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/9bc55f0e-0181-4e2d-9123-51ee22feb823/sleep+deprivation.jpeg Blog - Sleep and Muscle Recovery: What Happens When You Train Hard and Sleep Poorly - How Bad Sleep Shows Up in the Gym Most people don’t connect sleep to training results until things start to feel off. But poor sleep has very real effects, and most people recognize themselves in the patterns right away. One of the first signs is that strength stalls. You’re showing up consistently, but nothing is moving. You feel like you’re working hard, but progress slows down. Strength gains require adaptation, and adaptation requires recovery. You don’t actually get stronger during the workout. You get stronger from recovering from the workout, and sleep is one of the biggest drivers of that. Another common sign is that workouts start feeling harder than they should. Weights feel heavier, focus is lower, and everything takes more effort. The workout hasn’t changed, but your nervous system is more fatigued because recovery is incomplete. https://www.coastathletics.ca/blog/how-strength-training-helps-you-manage-stress-and-why-it-works monthly 0.5 2026-02-05 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/6a059320-bba0-445d-ae87-603c6fcc7800/How-Exercise-Reduces-Stress+%281%29.png Blog - How Strength Training Helps You Manage Stress (And Why It Works) - Stress isn’t just “in your head.” It’s in your shoulders when they creep up toward your ears, in your jaw when you realize you’ve been clenching it all day, and in that wired‑but‑tired feeling that makes sleep feel harder than it should be. If you’re like most people, stress is a constant background noise—and managing it can feel overwhelming. Here’s the good news: managing stress with exercise, especially strength training, is one of the most reliable, science‑backed ways to calm your nervous system and feel more like yourself again. And no, that doesn’t mean crushing yourself with brutal workouts. In fact, the opposite is often true. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/c70a985c-4d0a-4691-952c-a1ef56384e7c/hpa-axis.webp Blog - How Strength Training Helps You Manage Stress (And Why It Works) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/7e658cb3-5adb-42cb-9a7b-b484b7f911f3/strength+training+for+stress+relief.jpeg Blog - How Strength Training Helps You Manage Stress (And Why It Works) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coastathletics.ca/blog/protein-for-busy-people-how-much-protein-do-you-really-need-each-day monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/44bd7a95-f988-49c9-b4a9-0a926e62c3f6/vegetarian-protein.webp Blog - Protein for Busy People: How Much Protein Do You Really Need Each Day? - The short version: Most active adults need 1.6-2.2g of protein per kilogram of bodyweight daily (roughly 0.6-0.8g per pound). That's about 90-145g for most people. You don't need perfect timing or meal prep. Get protein at most meals using foods you'll actually eat. Greek yogurt, tofu, protein shakes, lentils, eggs even veggie burgers. Consistency beats perfection. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/55a5625d-6a2d-42a8-9a51-4999b54f222a/eating+protein+helps+the+body+.png Blog - Protein for Busy People: How Much Protein Do You Really Need Each Day? - Protein also affects how full you feel after meals. Compared to carbs or fats alone, protein slows digestion and helps regulate appetite. For busy people who skip meals, eat on the run, or find themselves overeating at night, this matters more than most macro breakdowns. In short: protein isn’t about getting huge. It’s about keeping your body resilient, capable, and adapting well to training and life. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/ea954faa-e961-451f-b3f3-be2124055734/protein+muscles.jpeg Blog - Protein for Busy People: How Much Protein Do You Really Need Each Day? - Heavy or frequent strength training also increases protein needs. More training creates more tissue breakdown, which means your body needs more raw material to recover and adapt. Finally, as we age, our muscles become slightly less responsive to protein intake. That means adults in their 40s, 50s, and beyond often benefit from being more intentional with protein, not less. https://www.coastathletics.ca/blog/exercises-for-lower-back-pain-for-desk-workers-in-vancouver monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/13a2b86b-896a-4639-9b64-0f665cc77c2a/Exercises+for+Back+Pain+Vancouver.jpg Blog - Exercises for Lower Back Pain for Desk Workers in Vancouver - If you’re a desk worker in Vancouver, there’s a good chance your lower back has started speaking up over the years. Sitting all day, commuting, working on a laptop at night, sitting on the couch, it all adds up. What I see over and over is this: weak glutes, an underactive core, and a lower back that quietly picks up the slack. Eventually, it gets tired of compensating, and that’s when the stiffness, tightness, or nagging pain shows up. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/af82515f-f2cf-4450-947b-3208520a5c52/Office+desk+worker-+back+pain.jpeg Blog - Exercises for Lower Back Pain for Desk Workers in Vancouver - Why Your Desk Job Could Be Hurting Your Back Most people don’t hurt their back by doing something dramatic. It usually comes from hours of not moving. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/05ceb54f-ef98-41e3-a1fd-42d9cc25474a/Bird+dog+exercise-back+pain.jpeg Blog - Exercises for Lower Back Pain for Desk Workers in Vancouver - 1. Bird-Dog -How to do it: Start on hands and knees with a neutral spine. Slowly extend your opposite arm and leg while keeping your hips and ribs level. Pause briefly, then return to start and switch sides. -Why it helps: This trains deep core stability and teaches your spine to stay supported while your limbs move — a key skill for walking, lifting, and daily activity. -Sets & reps: 2–3 sets of 6–10 slow reps per side. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/231b5e60-160c-4c57-83ec-91a9ca779fb7/glute+bridge+back+pain.jpeg Blog - Exercises for Lower Back Pain for Desk Workers in Vancouver - 2. Glute Bridge -How to do it: Lie on your back with knees bent and feet flat. Lightly brace your core, press through your heels, and lift your hips while squeezing your glutes. Lower under control. -Why it helps: Strong glutes reduce how much work your lower back has to do during standing, walking, and lifting — especially important for desk workers with “sleepy” glutes. -Sets & reps: 2–3 sets of 8–12 reps, with a 1–2 second pause at the top. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/dcb35449-546e-415b-953f-1508519e5c3b/front+plank+for+back+pain.jpeg Blog - Exercises for Lower Back Pain for Desk Workers in Vancouver - 3. Front Plank -How to do it: Support yourself on your forearms and toes, keeping your body in a straight line. Gently brace your core and glutes without letting your lower back sag or arch. Think of pulling your bellybutton to your spine -Why it helps: Planks build endurance in the muscles that stabilize your spine, helping you maintain posture and reduce strain during long periods of sitting or standing. -Sets & reps: 2–3 sets of 15–40 second holds. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/fef59754-8e3d-469d-aed7-e59363c8b843/side+elbow+plank+for+back+pain.jpeg Blog - Exercises for Lower Back Pain for Desk Workers in Vancouver - 4. Side Plank -How to do it: Lie on your side with your elbow under your shoulder and knees bent (easier) or legs straight (harder). Lift your hips and hold while staying aligned. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/3dd501c7-64ab-4324-bf83-ec8f1019decc/cat+cow+back+pain+exercise.jpeg Blog - Exercises for Lower Back Pain for Desk Workers in Vancouver - 5. Cat–Cow (Controlled Mobility) -How to do it: On hands and knees, slowly round your back (cat), then gently move into extension (cow). Keep the movement smooth and pain-free. -Why it helps: This helps reduce stiffness from sitting and improves awareness of spinal position, making your strength work more effective. -Sets & reps: 1–2 sets of 6–10 slow reps. https://www.coastathletics.ca/blog/functional-fitness-in-vancouver-training-for-real-life-not-the-mirror monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/d4e65cc0-474e-4f5a-bc75-7eab614f8144/functional+fitness+training+for+hiking+in+vancouver.jpeg Blog - Functional Fitness in Vancouver: Training for Real Life, Not the Mirror - Functional fitness is all about training movements, not muscles. Instead of isolating one body part at a time, we focus on the patterns you use every single day. Those are squatting, hinging, pushing, pulling, and carrying. These are the foundations of everything like getting up off the floor, biking around the seawall, keeping up with your kids, or heading into a Monday not feeling broken after a weekend of skiing or hiking. So when people search for functional fitness Vancouver, what they’re really looking for is a way to feel stronger, move better, and stay capable as life gets busier. And that’s exactly why I coach the way I do, function first, because when you move well, everything else (including aesthetics) falls into place. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/afa72bf2-07ef-4d36-b5ed-7bb6b4fb85c7/landmine+press.jpeg Blog - Functional Fitness in Vancouver: Training for Real Life, Not the Mirror - 1. Push Why it matters: Pushing strength helps you get up from the floor, press yourself out of a chair, push open heavy doors, and support activities like skiing, hiking, or even lifting a heavy box into the top shelf Exercise example: Push-ups or overhead presses are simple, scalable ways to build total-body pushing strength. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/37dbc519-3fa6-46c4-ba0c-7b41e16cec09/dumbbell+row%2C+vancouvef+training.jpeg Blog - Functional Fitness in Vancouver: Training for Real Life, Not the Mirror - Make it stand out 2.Pull https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/df8a4286-e371-45bf-8a14-0536e0643790/personal+trainer+demonstrating+a+squat.png Blog - Functional Fitness in Vancouver: Training for Real Life, Not the Mirror - 3. Squat 3.Squat https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/7b45b5c6-3d63-428a-aa32-41300e7e1a44/east+vancouver+personal+trainer+doing+a+kettlebell+swing.jpg Blog - Functional Fitness in Vancouver: Training for Real Life, Not the Mirror - Make it stand out Hinge Movement Pattern https://www.coastathletics.ca/blog/the-3-best-knee-strengthening-exercises-for-pain-free-skiing monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/868437bb-b4a2-4291-9361-3df6ca8c225d/vancouver+skiing+personal+training.jpg Blog - The 3 Best Knee Strengthening Exercises for Pain-Free Skiing - If you’re looking for the best knee strengthening exercises to reduce pain, feel more stable, and protect your knees before ski season or everyday life you cam to the right place. My clients in Vancouver often tell me their knees feel “weak,” “clicky,” or “a bit sketchy,” especially when they hike downhill, ski choppy powder, or even get up after sitting too long. The good news? You don’t need a giant training plan to fix this. Three simple, targeted movements can do more for your knee health than hours of random exercises. Today I’m breaking down the three most effective knee strengthening exercises I use with clients: step-downs, Nordic hamstring curls, and terminal knee extensions (TKEs). https://www.coastathletics.ca/blog/personal-training-in-east-vancouver-coast-athletics monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/10e381fd-788f-47d2-b3f9-653e5b8685a5/East+Vancouver+Personal+Training+group+class.jpeg Blog - Personal Training in East Vancouver | Coast Athletics - A private, focused environment. This isn’t a packed gym where you're dodging people doing curls in the squat rack or asking a guy on a machine “how many sets do you have left?” as he scrolls on instagram. It’s a private studio in East Vancouver where sessions are planned around you, whatever your pace, your needs, and whatever your goals are. Just a space that lets you focus and learn without distractions. Coaching that adapts to you, not the other way around. Not everyone moves the same way or responds the same way to training. I build your program based on how your body works: mobility, strength, experience level, past injuries, work demands, even how you slept that week. The goal is to keep you progressing without beating up your joints or pushing through pain just to “grind.” Training should make your life better, not make you feel broken. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/6eda867e-a1db-49c5-8d91-e36c7e359b47/East+Van+Barbell+Personal+Training+gym+in+East+VancouverJPG.JPG Blog - Personal Training in East Vancouver | Coast Athletics - Close to everything, but not in the chaos of downtown. The east Vancouver gym is located at 1356 East Frances Street in East Vancouver, tucked right between Commercial Drive and the Grandview-Woodland neighbourhood. You’re steps from: Commercial Drive shops and cafés (our favourites are Timbertrain and Doe) East Van breweries for post-workout treats Easy access from 1st Ave, Clark St, Commercial Drive and Hastings for commuting from anywhere in East Van. It’s central, easy to get to, and low-traffic enough that parking generally never turns into a battle. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/c074fc21-c841-4e88-95f7-5d46079273ff/personal+training+hiking+the+west+coast+trail.JPG Blog - Personal Training in East Vancouver | Coast Athletics - Personal Training for Skiers, Riders, and Mountain Athletes Because we’re in Vancouver, a lot of clients train to enjoy what our backyard has to offer. From skiing harder, biking longer, and staying injury-free through the season. We mix strength, power, and stability work to build the right type of “mountain..or sea legs” and keep your body durable for the long run. Think: stronger turns, better balance, fewer mid-season tweaks. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/afb8a9ea-3357-4a31-aabf-23765f739316/personal+trainer+demonstrating+a+squat.png Blog - Personal Training in East Vancouver | Coast Athletics - How Your Coaching Plan Works 1. Goal Setting and Movement Assessment We start with a simple movement and strength assessment so I can see how you move, identify any limitations, and understand what you want out of training. This isn’t a test, it’s just a baseline to build your plan around. 2. Your Customized Training Program You’ll get a program tailored to your goals, schedule, and current level. Every block is structured so you always know what you’re working toward and why. This keeps things consistent, progressive, and effective. 3. Training Sessions With Real Guidance During our sessions, coaching is hands-on and detailed. I’m checking form, explaining adjustments, and teaching you how to understand your own body better. You’ll always know how to do something and what the purpose is not just because “it looks cool on instagram.” 4. Tracking, Check-Ins, and Long-Term Progress. https://www.coastathletics.ca/blog/4-essential-strength-exercises-every-skier-needs-to-incorporate-before-opening-day monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/c2cfd5e7-dc03-4c60-a3be-f34bbd1ad093/IMG_8245.jpeg Blog - 4 Essential Strength Exercises Every Skier Needs to incorporate before opening Day Whistler Opening Day is just around the corner. Are your legs ready for it? https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/0f2e3233-f350-472f-bf16-2beb14cfcf35/20250123_143448_Original.jpg Blog - 4 Essential Strength Exercises Every Skier Needs to incorporate before opening Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coastathletics.ca/blog/4-better-core-exercises monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/5e98e0f8-1418-48cf-b0a2-97ac1ffce67e/Core-Muscles-Anatomy.jpeg Blog - 4 Core Exercises that are better than sit-ups - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coastathletics.ca/blog/power-training monthly 0.5 2023-04-13 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/5d65a5e6-b741-48f5-9ee6-acb6a9e908c9/fast+twitch.png Blog - Less Popular elements to Incorporate into your program: A series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/57184537-450a-4638-9719-e9ab175aba20/power+curve.jpeg Blog - Less Popular elements to Incorporate into your program: A series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coastathletics.ca/blog/alcoholandstrengthtraining monthly 0.5 2023-02-06 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1675377131376-MEB9SYNA51B8Q5DZCGIH/alcohol+training.JPEG Blog - What you need to Know about alcohol and its Affect on Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/ceca161c-7f43-413d-a351-ab471751576b/dehydration.jpeg Blog - What you need to Know about alcohol and its Affect on Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/97fb79ce-fbe2-4b58-942f-7762182d30fa/alcohol-in-the-body_infographic.jpeg Blog - What you need to Know about alcohol and its Affect on Training https://www.coastathletics.ca/blog/the-benefits-of-strength-training-on-mental-health monthly 0.5 2023-02-02 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1675374009961-UAGBDHF3UOYKUAQ6OWEU/wellness.jpg Blog - The Benefits of Strength Training on Mental Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coastathletics.ca/blog/category/alcohol monthly 0.5 https://www.coastathletics.ca/blog/category/strength+training monthly 0.5 https://www.coastathletics.ca/blog/category/functional+fitness monthly 0.5 https://www.coastathletics.ca/blog/category/pain+management monthly 0.5 https://www.coastathletics.ca/blog/category/functional+movement monthly 0.5 https://www.coastathletics.ca/blog/tag/vancouver monthly 0.5 https://www.coastathletics.ca/blog/tag/strength+training monthly 0.5 https://www.coastathletics.ca/blog/tag/benefits+of+strength+training monthly 0.5 https://www.coastathletics.ca/blog/tag/mental+health monthly 0.5 https://www.coastathletics.ca/blog/tag/personal+trainer monthly 0.5 https://www.coastathletics.ca/blog/tag/alcohol+consumption monthly 0.5 https://www.coastathletics.ca/home daily 1.0 2026-03-02 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/a607f642-196e-46b7-b770-d6d6c14751ce/kneelingshoulderpress.jpeg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1593734396986-5FHH6IQQ3HQK4GN5VVSP/IMG-37.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/80183292-d6db-4675-a802-b855d05f1c05/IMG_9234FCEC50ED-1.jpeg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/6eda867e-a1db-49c5-8d91-e36c7e359b47/East+Van+Barbell+Personal+Training+gym+in+East+VancouverJPG.JPG https://www.coastathletics.ca/team daily 0.75 2026-03-09 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1592867959386-1PHH676K77DHZMMMJM93/IMG-13.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1764035643702-8EWVF55YJ4BY18J7AMAA/East+Vancouver+Personal+Training+group+class.jpeg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1592795600151-83TMOJRRZSPAPKER53KK/IMG-33.jpg Personal Trainers Vancouver - Kitsilano and East Vancouver - Robert Tanner Founder/Head Trainer of Coast Athletics Hi Im Robert, and I have been working in the fitness industry for over 10 years. After graduating from SFU with a Degree in Kinesiology, I started my health and fitness career working as the Head Strength Coach and Athletic Trainer for a few Junior A hockey clubs across Canada. After winning a provincial title during my final season in Saskatchewan, I decided to return home to Vancouver and begin my career as a personal trainer. Three years later, honing my craft in the PT field, I started Coast Athletics in 2020 to carry on my passion for fitness and helping clients reach their goals through strength and conditioning. On the training floor, I enjoy keeping the sessions fun, energetic, and judgement free while incorporating foundational movement patterns and the progressive overload principle in order to help my clients see improvement and increase their performance. B.Sc Kinesiology DTS Conditioning Coach Contact me to book your free consultation! https://www.coastathletics.ca/contact daily 0.75 2020-09-19 https://www.coastathletics.ca/online-strength-training-programs daily 0.75 2026-01-20 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1593732391526-Q1PJSJUJZ7C32PWTXQGG/IMG-7+%281%29.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1604779307216-O06GHQT9GKDDS8S0QLN1/IMG-26.jpg https://www.coastathletics.ca/group-strength-training-east-vancouver daily 0.75 2025-12-15 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1764035643702-8EWVF55YJ4BY18J7AMAA/East+Vancouver+Personal+Training+group+class.jpeg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/f23d1f6f-280b-486e-9f78-fe7f9f769245/IMG_7350.jpeg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/b345b01c-0491-427b-aee5-ebaf13931c0c/IMG_6016.jpeg https://www.coastathletics.ca/personal-training-east-vancouver daily 0.75 2026-03-02 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/6eda867e-a1db-49c5-8d91-e36c7e359b47/East+Van+Barbell+Personal+Training+gym+in+East+VancouverJPG.JPG https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e996ee0f-1cd2-48d0-a768-4ecf01a6c6b0/east+vancouver+personal+trainer+doing+a+kettlebell+swing.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1592867959386-1PHH676K77DHZMMMJM93/IMG-13.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1604779307216-O06GHQT9GKDDS8S0QLN1/IMG-26.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/6eda867e-a1db-49c5-8d91-e36c7e359b47/East+Van+Barbell+Personal+Training+gym+in+East+VancouverJPG.JPG https://www.coastathletics.ca/personal-training-vancouver daily 0.75 2026-03-02 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e996ee0f-1cd2-48d0-a768-4ecf01a6c6b0/east+vancouver+personal+trainer+doing+a+kettlebell+swing.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1592867959386-1PHH676K77DHZMMMJM93/IMG-13.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/6eda867e-a1db-49c5-8d91-e36c7e359b47/East+Van+Barbell+Personal+Training+gym+in+East+VancouverJPG.JPG https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e996ee0f-1cd2-48d0-a768-4ecf01a6c6b0/east+vancouver+personal+trainer+doing+a+kettlebell+swing.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1604779307216-O06GHQT9GKDDS8S0QLN1/IMG-26.jpg https://www.coastathletics.ca/functional-fitness-vancouver daily 0.75 2026-03-02 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/a607f642-196e-46b7-b770-d6d6c14751ce/IMG_7388.jpeg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/d4e65cc0-474e-4f5a-bc75-7eab614f8144/functional+fitness+training+for+hiking+in+vancouver.jpeg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1592867959386-1PHH676K77DHZMMMJM93/IMG-13.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1604779307216-O06GHQT9GKDDS8S0QLN1/IMG-26.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/6eda867e-a1db-49c5-8d91-e36c7e359b47/East+Van+Barbell+Personal+Training+gym+in+East+VancouverJPG.JPG https://www.coastathletics.ca/personal-trainer-kitsilano daily 0.75 2026-03-04 https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/ce9801b4-5584-4f1d-abd7-bafc99eab023/squat-rack-personal-training-kitsilano-vancouver.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/e996ee0f-1cd2-48d0-a768-4ecf01a6c6b0/east+vancouver+personal+trainer+doing+a+kettlebell+swing.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1592867959386-1PHH676K77DHZMMMJM93/IMG-13.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/1604779307216-O06GHQT9GKDDS8S0QLN1/IMG-26.jpg https://images.squarespace-cdn.com/content/v1/5ee7ed163512470dc68b9779/192b8065-95b2-4bec-8f92-ac226648972b/Better-Bodies-Club_6dd4514b738bdf85b3123101a0cfd9e3.jpg https://www.coastathletics.ca/privacy daily 0.75 2026-03-10 https://www.coastathletics.ca/store daily 0.75 57234-08-09