5 Tips to Actually Make it to Your Morning Workout

With school back in session and the summer getaways coming to an end, it’s time to fall back into routine. It seems that amongst the ‘health and fitness’ crowd (or maybe more broadly the ‘hustlers’ of the world) there is a deeply held belief that the early bird gets the worm. Early morning workouts, long before the sun comes up, are the way to put you on the path to success and productivity.

But what if you hate mornings?

Sure, it feels great to get your workout done for the day. There’s less temptation to pass on your workout due to the mental fog that can come from a long day of work or for social events (no one is asking you out for post-work drinks at 6 AM). But if you’re someone who feels like they are continually battling what they “should be” doing (i.e. getting up and working out) and what they “want to be doing” (i.e. getting a few more hours or sleep) then we’ve got some tips to help you actually make it to your AM workout.

How to Get Out of Bed & Workout in The Morning

Change Your Mindset

As far as we know, there isn’t any magic potion out there (including coffee) that makes getting up at 5 AM feel good, (especially so if you aren’t a morning person). But instead of thinking about all the work that needs to be done (i.e. miles to run and squats to bang out) think about the chance to get some alone time just for yourself before the rest of the world (work, family, etc.) starts knocking at your door.

Don’t Jump Out of Bed

It might seem counterintuitive, especially if you want to hit the snooze button, but give yourself a moment to transition from sleep to awake. Sit up in bed. Hit the light. Drink some water. Over time these small queues will help your body recognize that sleep is over and it’s time for the next phase of the day.

Add In A Pre-Workout

Now that you’re actually out of bed, it’s time to give yourself a little mental boost. Pre-workouts often contain caffeine, plus a variety of other cognitive workout enhancing ingredients such as β-Alanine, Citrulline Malate, Creatine, and amino acids like tyrosine which have been shown to help with mental focus giving you the extra boost you need to crank up the dial for an intense workout.

Start Slow

Mentally you might be feeling more alert thanks to the previous tips, but physically your body still isn’t there yet. Give yourself the space to allow your body to warm up slowly. Try a 5-7 minute run at a slow pace (we’re talking a 3 or 4 out of 10 on the exertion scale) coupled with some dynamic stretches to really get the blood flowing to the muscles. Taking the time to add this warmup onto your workout may seem like wasted time that you could have spent in bed, but it will actually help you go harder once you get to the ‘main’ part of your workout and avoid injury to muscles which aren’t quite ready for the grinding workout you have in store.

Better Yet, Start the Night Before

Going back to our first tip, there may not be a magic potion to make getting up feel any easier, but there is something to be said for a good night’s sleep that has you waking feeling well-rested.


What are your tips for getting out of bed for that sweet Rise & Grind? Let us know!

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September 4, 2018

The Benefits of a Vitamin D Supplement

Vancouverites have all experienced – at one point in time – a lack of motivation or energy that might come after a streak of rainy, grey weather. Believe it or not, you may have been experiencing this low state of energy due to a lack of sun exposure and Vitamin D! Who knew that the sun could have such a big impact on your physical health?

Sun exposure, or more specifically vitamin D absorption via sun exposure, is immensely important for a number of reasons. North Americans (especially Vancouverites) are highly susceptible to Seasonal Affective Disorder that is characterized by symptoms of depression (fatigue and lethargy) mainly due to the changing of seasons. This is more prominent in the fall and winter seasons due to a lack of sun exposure – and it is here where vitamin D supplements come greatly into play.

Vitamin D Supplements to the Rescue

Vitamin D supplementation has been shown to decrease the likelihood of seasonal depression due to it’s mood and energy enhancing effects. The infographic above summarizes a study done on elite soccer players in Northern Europe. The players either took a large bulk Vitamin D supplement once a week or several smaller doses daily. The results showed that a daily dose of vitamin D was more effective at changing mood and energy levels than taking a bigger dose once a week.

Benefits and Daily Dosage of Vitamin D Supplements

Vitamin D is a key player in maintaining heart health, a strong immune system, strengthening bones, and binding calcium. Therefore, receiving a smaller daily dosage allows the liver to continuously process this vitamin, keeping levels high. Conversely, a weekly dosage would get processed by the liver within a day or two, causing the levels to drop back to what they were before.  The daily recommended dose of vitamin D for adults under 50 is 400-1000 IU. In contrast, for over 50s, it increases to 800-2000 IU since the risk of osteoporosis increases after the age of 50.

So get out and enjoy the sunshine while you can! It’s not only good for your mental health, it’s good for your physical health too!


Patryk Zuk
Professional Training Coach
Innovative Fitness Kitsilano

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September 4, 2018

**PRESS RELEASE** – Innovative Fitness Recruits a Key Educator to Join their Established Team!

We are extremely excited to announce that Chad Benson, one of the most respected personal trainers and educators in the industry, will be joining our corporate team.

Chad will be spearheading the launch of our education platform that will include entry level certifications (certifying personal trainers) as well as high level continuing education opportunities for experienced industry professionals. Our goal is to develop a cutting edge academy of learning while providing further educational support to our trainers, thereby ensuring the highest quality of training sessions and programming to our clientele.


Chad Benson: MSc, BSc, BPE, CSCS, CanFitPro PTS

Educated at the University of Victoria and Memorial University of NL, Chad holds degrees in Psychology, Physical Education and Kinesiology. He is a published book author, keynote speaker, fitness presenter & blogger. Chad specializes in corrective exercises and athletic performance and has been a strength and conditioning consultant for Nike, the National Woman’s Basketball Team, the National Sailing Team, the Vancouver Canucks, and the BC Lions.

Prior to joining the IF Team, Chad was the Director of Education for Steve Nash Fitness Clubs where he developed the nashFIT and Prepair2Perform functional platforms and ran certifications through the BC Personal Training Institute. He is a graduate of the IRHSA Business Institute and holds current certifications in Kickboxing, Muay Thai Striking, Kettlebell, Bulgarian Bag, Fascial Mobility and Trigger Point Therapies, Functional Performance, Preventive Injury, and movement assessments such as FMS and SFMA.

Educationally, Chad is a member of the JCC & CanFitPro Advisory Boards and has delivered educational content throughout North America.

Chad spends his spare time creating cancer awareness, climbing mountains, training for adventure races, exploring scientific journals, sipping red wine, and exploring warm weather destinations.


Welcome to the IF Team, Chad!


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August 9, 2018

Pack the Essentials: Your Guide to Healthy Summer Road Trip Snacks

We can all agree that there are few better feelings than a good old-fashioned road trip right? Windows down, sun shining, warm air, music up.  But don’t let your summer getaways derail your latest fitness efforts.

Yes, travel brings freedom and excitement with regards to discovering new yummy eats and treats and laying off the workouts.  But, this freedom can also feel tempting (and possibly stressful) if you’ve been putting in the time at the gym and making gains.

The good news is that a little planning and prep will easily satisfy your munchy boredom cravings while also keeping your energy steady and your nutrition in check.

Healthy Road Trip Snacks: The Approach

With every choice you make, your efforts should be focused on foods that are high in protein and fibre and limited in added sugar. Think low sugar protein bars, your favourite powder in a shaker bottle, fresh fruit & veg.

Lookout for big bags of munchy foods that are tempting to grab and easy to mindlessly chow down multiple servings of (especially when you’re not paying attention like driving and chatting).

And don’t overlook hydration! Water is essential, but zero-calorie artificially sweetened electrolyte drinks, and carbonated waters can also be fun and help curb some cravings.

Healthy Road Trip Snacks: Our Top Picks

Our top recommendations?  Grab a cooler bag and stock it with the following:

  1. Protein Bars
    Here are our smart nutrition parameters: find a bar that’s going to kick your craving for a sweet candy bar to the curb but doesn’t deliver more than 10g of sugar. Look for at least 15 g of protein, and bonus points for choosing one with fibre and (or!) greens.
  2. Fruit & Veg
    Don’t be afraid to throw together a bag of fresh veg such as peapods, cucumber, mini carrots, etc. to munch on. Low in calories and high in fibre, you can munch for a while, feel good and keep your calories in check. Buying a container of prepared cut fruit or packing some apples is also an excellent way to hydrate and satisfy a sweet craving. Plus it gives you a boost of antioxidants which help fight off those damaging free radicals in your body.
  3. Healthy Fats
    Adding in some healthy fats (in addition to protein) with your snacks is ideal way to satisfy, curb cravings and resist temptations. Consider a squeeze pack of nut butter, trail mix (watch your portion, though!), or even an avocado.
  4. Salty Snacks
    Who doesn’t love a good salty snack to much on? Nowadays you can even find some options are better for you options, like having added protein. If you can buy or pack single portions, you’re in better shape and packing healthier options will likely be better than what you can find on the road. Our go-to choices: dry-roasted chickpeas or edamame, protein chips (yes, they are a thing!), kale chips and jerky.
  5. Sweet Treats
    Sometimes you just want some candy! Check out SmartSweets gummy bears (and sour gummy bears), a line of low-sugar, high-fibre candy that legit tastes like the real deal. With 3g of sugar and 28g of fibre per bag, they will help you #KickSugar (without feeling like you are).
  6. Beverages
    Aside from the obvious water, we like buying single stick-pack powder packets for the road to add to any bottle of water. Top choices include single-serve protein powders (ideal to hold you over until you can get a quality meal), greens powders for a vitamin and antioxidant boost, collagen (add to your coffee order), and electrolyte sticks for hydration. Not only will these options keep your drinks exciting to your taste buds, but they might also help you skip some less-than-ideal choices.

Finally, we get it – sometimes it’s just not possible to plan ahead or pack your snacks. And while there’s a lot of junk in gas station marts and fast food stores, the good news is that there are an increasing amount of good options too!

When you’re in a bind and dying for food look for:

  • Single serve bags of nuts & seeds
  • Ready-to-drink protein shakes, a good rule is 15g – 20g protein and less than 10g sugar per bottle.
  • Protein bars, (consider our recos above)
  • Zero calorie drinks and electrolyte waters
  • Healthier Fast Food Options

Reach out to us if you’ve got more questions on how to keep it healthy on the road!

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August 1, 2018

A Mountain Biker’s Mecca

The North Shore, or “The Shore” as many of the locals like to call it, is a mountain bikers dream. It is the birth place of “free riding”, showcasing the extreme and exhilarating nature of the sport. With technical features, roots and rocks that will keep you gripping your handlebars to incredibly designed flow trails that will have you ripping through the trees, The Shore has something for every level of rider!


The Shore is predominantly comprised of two main mountains, Mt. Fromme and Mt. Seymour that are maintained and being expanded upon by the North Shore Mountain Biking Association (NSMBA) Whether you are new to the sport or a veteran rider there is no shortage of trails to hit up for an evening or weekend ride.

Got an hour or two? Here are some tried and true trails you must check out!


BOBSLED (Beginner/Intermediate)  

Mt. Fromme

Distance: 759 m
Descent: 118 m
Average Ride Time: 4 min
Description: This flow trail is the perfect ride for any beginner. With big berms, fun wooden features and smooth packed gravel, Bobsled is a great introductory trail that is fun for any level of rider. With its close proximity to the parking lot it will have you riding back up for a second lap!

ESPRESSO (Intermediate/Advanced)

Mt. Fromme

Distance: 1.3 km
Descent: 214 m
Average Ride Time: 10 min
Description: Kicking It up a notch from Bobsled, Espresso is a trail that flows through the forest with nicely designed berms that keep you cruising around every corner.  With the mandatory woodwork spread through the ride, it is recommend for more experienced riders. Spice up the ride with the optional tables, roll downs and some pretty big but smooth rock rides!

7TH SECRET (Intermediate/Advanced)

Mt. Fromme

Distance: 955 m
Descent: 163 m
Average Ride Time: 9 min
Description: While the climb up mountain hwy is not for the faint of heart, this North Shore classic is worth the trek. With a variety of trail features from ladders, jumps, bridges and an iconic log ride, this trail is a mixed bag of flow and tech. Extend the ride through Lepprd, Crinkum Crankum, and Kirkford to round out this epic ride and will take you right back to the parking lot!

JOHN DEER (Intermediate)

Mt. Seymour

Distance: 1 km
Descent: 172 m
Average Ride Time: 6 min
Description: This flowy single track trail is a fun descent with A-frames, bridges, drops and jumps to keep things fun. With these optional features, it is a great place to work on your riding skills but also allows you to just cruise. John Deer can be accessed through Good Sir Martin which is a newer climbing trail that makes the ascent up the mountain an enjoyable but heart pumping ride!


Mt. Seymour

Distance: Pingu – 481 m, Pangor – 1.3 km
Total Descent: 228 m
Average Ride Time: Pingu – 2 min, Pangor – 14 min
Description: These trails kick it up a notch. With Pingu riding a little smoother, Pangor contains many difficult features from drops, rock faces and skinnies keeping you on your toes the entire descent. While there has been extensive work done on them over the years, these trails have kept true to the North Shore style of riding and are a fun lap for an evening on the mountain.


There you have it, a few of the must ride trails of the North Shore you will be glad you explored. If you are planning to head up the mountain, make sure you are prepared. Pack a small bag with an extra tube and bike pump (no one likes to walk their bike down the mountain) and plenty of water to keep you hydrated throughout. For any riders new to the area, make sure to download ‘Trailforks’ on your phone. Its trail maps and descriptions will keep you on track and help you plan your ride!

Happy Riding!


Sarah Van Noort
Professional Training Coach
IF North Vancouver


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August 1, 2018

Optimize your Health and Weight with Intermittent Fasting

By Dr. Kathleen Mahannah, ND


Intermittent fasting (IF) is a lifestyle or dietary approach that has gained more attention recently, and rightly so.  Studies are demonstrating promising health benefits of IF, including: weight loss, reduction in cardiovascular risk factors, enhanced cognition, better mood, and hormone balance.  Intermittent fasting alternates periods of normal food intake with extended periods (usually 16–48 h) of low-to-no food intake. This approach can take various forms, such as:

  • Feeding Window: You can only eat during a set period of time every day (from 10 a.m. to 6 p.m, for instance, which is a 14 hour fast).
  • Alternate-Day Fasting: This diet can take different forms: you can eat over 12 hours then fast for 36 hours; you can eat over 24 hours then fast for 24 hours; or you can eat normally over 24 hours then eat very little (about 500 kcal) over the next 24 hours.
  • Eat-Stop-Eat: You fast or restrict calories for 24 hours, either at regular intervals (two days per week in the 5:2 Diet) or just from time to time.
  • Random Meal Skipping: You skip meals at random throughout the week.

During fasting, the body switches over to using fat as its fuel source; this is what helps to support fat loss during intermittent fasting.  Further, it appears that IF helps improve cellular repair, metabolism and rejuvenation.

Benefits of Intermittent Fasting:

  • Supports weight loss: During fasting, the body switches over to using fat as a source of fuel.  Studies on humans who used IF for 8-12 weeks lost anywhere from 2.5-8% of their body weight (that’s up to 14lbs. in someone who weighs 170lbs.)
  • Reduces cardiovascular risk factors: Studies indicate that IF can reduce cholesterol, blood pressure, weight, and inflammation (measured by C Reactive Protein) which are all associated with risk of cardiovascular disease.  Other studies demonstrate that people who fast have a lower chance of being diagnosed with diabetes.
  • Improve cognition: Animal studies have indicated that intermittent fasting can reduce the risk of atherosclerosis, metabolic dysfunction, and cognitive dysfunction over the life span.
  • Improve hormone balance in women with Polycystic Ovarian Syndrome (PCOS): Women with this condition who use IF can benefit from normalization of the menstrual cycle, improved metabolism and weight loss.
  • Support mood during perimenopause: IF can be one part of the puzzle in supporting women suffering from perimenopausal depression and/or anxiety.

Keep in mind that IF is not for everyone. People with impaired glycemic control should speak to their Naturopathic Physician or GP before giving it a try.  Also, if you’re pregnant, underweight, younger than 18, or have a history of disordered eating, IF is probably not for you.

How to get started:

First, speak to your ND or GP to see if intermittent fasting is an option for you.  If it is, pick an IF routine that works best for your schedule and routine.  If you choose the ‘feeding window’ routine, start with a 14-hour overnight fast (ex. from 8pm to 12pm).  Try using an app like ‘Zero’ to help keep you on track and watch your progress over time.  During the feeding window, eat as you normally do.  Studies show that in fact, people do NOT tend to ‘eat more’ during the feeding window.  If you’d like some guidance as to what is best to focus on eating when you’re not fasting, speak to your Naturopathic Physician for guidance.


Learn more about Dr. Kathleen on her website (, connect with her on Instagram (@dr.kathleenmahannah) or find her at Innovative Fitness North Vancouver on Wednesdays and Fridays!



Nair, P., & Khawale, P. (2016). Role of therapeutic fasting in womens health: An overview. Journal of Mid-life Health,7(2), 61. doi:10.4103/0976-7800.185325
Horne, B. D., Muhlestein, J. B., & Anderson, J. L. (2015). Health effects of intermittent fasting: Hormesis or harm? A systematic review. The American Journal of Clinical Nutrition,102(2), 464-470. doi:10.3945/ajcn.115.109553


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June 29, 2018

Burn-Out with Dr. Rory Gibbons

Dr. Rory Gibbons Explains Burn-out

Dr. Rory Gibbons Logo

Former IF coach Dr. Rory Gibbons talks burn-out & how to treat it.

Tired, stressed-out, heavier, moody and “just not the same as you used to be”? You are not alone. Burn-out is becoming more and more common among hard-working professionals that literally want to to do it all and be the best at it. So why is this happening and what can be done about it?

More often than not, people experiencing early onset burn-out, or burn-out altogether just think they need to suck it up.  If your car is running low on gas and hasn’t had an oil change for way too long, do you step on the gas or do you fill it up and give it some TLC?  Your fatigue and sluggish productivity is a sign that your body’s energy reserves may be running low.

In order to figure out why you’re tired, looking at physiological markers in your body such as blood quality, thyroid hormones, iron, Vitamin D, and Vitamin B12 can often be a great starting point. Sometimes by running a comprehensive hormone evaluation we can see how your body is producing hormones such as cortisol, estrogen, and testosterone.  When you need more of the stress hormone cortisol, it steals precursor hormones that are destined for production of testosterone and estrogen.  Sometimes when these hormones are low fatigue (and a whole host of other symptoms) can occur.

By understanding the biochemistry of certain hormones, lifestyle and functional nutrition interventions can be used to improve energy and get you functioning at the top of your game. 

Fatigue is multi-faceted therefore treatment should be multi-faceted. In addition to determining why you are burning out, energy can be supported by specific dietary interventions.  Changes as simple as staying hydrated and limiting processed sugar in the daily diet have been shown repeatedly to improve energy levels.

Don’t forget about sleep.  Motivated entrepreneurs often sacrifice sleep for meeting deadlines and for going the extra mile for their valued client, however the most successful business people in the world can agree that proper sleep quality will  elevate your game.  Try to develop a night time routine that limits screen time (TV, smart phones and tablets) and if you really need to use a device, make sure you are using an app that changes the light being emitted such as “nightshift” or “f.lux”.  Blue light has been proven to suppress melatonin which we need for sleep quality and cell recovery.  Keeping with the routine, try to go to bed and wake up at the same time daily; this regulates secretion of cortisol and melatonin to when nature intended it to be released.

Nutritional treatments such as intravenous nutrient therapy and energy shots have both proven to increase energy levels with limited side effects.  Intravenous nutrient therapy provides essential vitamins and minerals that are being burned up fast during your more stressful times and has shown to be effective at elevating energy and mood, improving lung capacity, and boosting immune function.  The shots have been shown to improve energy, nerve function and brain cognition.  Both therapies take very little time, and often patients notice an improvement shortly after.  Efficiency is something high functioning people appreciate and there is nothing more efficient at getting nutrients into your body than intravenous therapy.


If you feel like this article relates to you, then you need to see me!  Visit to book online or simply call the clinic at 604-986-9191.

I am Dr. Rory Gibbons. I am a naturopathic physician practicing in North Vancouver and I can improve your level of energy, productivity, focus, and performance.  I understand that you’re busy and the free time you have you want to spend with family and friends, so I work hard to maximize your visit time by taking a thorough history and providing a comprehensive treatment plan.  If low energy is not a concern for you, I am also able to help by providing treatment that is simple, natural, and effective for the following:

  • Men’s health such as libido and testosterone-related concerns (lack of motivation, low joy of life, reduced muscle bulk, depression)


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April 24, 2018

You are not just a “Personal Trainer”: You are a Professional Training Coach

Professional training coach steps

A keen interest in health and fitness is just one of the key components to success as a Professional Training Coach.

There are not too many professions out there that require a person to get out of bed at 4:15am every morning. And when I first started at Innovative Fitness I’ll admit that the prospect seemed daunting. But what I didn’t realize at the time was that I would soon be WANTING to get out of bed every morning at 4:15am for the “Starting Bell” of the 6am training hour. Coming straight out of my university kinesiology program and right into a full time Professional Training Coach position as a complete “Green Horn,” I played sports, trained myself for years, and had developed a keen interest in the health and fitness field. But I soon discovered that success in the industry hinges on an interest and passion in one area above all others:


I had always considered myself and “People Person” but at the outset of my career I was unaware of how much that would help me in my professional as well as my personal development. My view of my job for my first 6 months to a year was that I was just “training people.” But, thanks to some incredible colleagues and mentors I had around me, I was educated on the principle that the key to this business is personal relationships. One of my all-time favourite “Pearls of Wisdom” from one of my university professors is: “People don’t care what you know, until they know that you care.” Sure I have my Bachelor’s Degree in Kinesiology, and over the years I have taken a number of continuing education courses to increase my understanding of immense field of health, fitness and human movement (FMS, Movnat, RAD Roller, Perform Better, Etc). While all of these have added “tools to my tool box” as a trainer, a key piece of advice that I wish I had been given, that would be my first recommendation to any person considering a profession in the Personal Training industry is:

Learn to be a great Coach

At Innovative Fitness, we try our very best to differentiate ourselves from other “Personal Trainers” in the industry by referring to ourselves as Professional Training Coaches. As soon as I began making this distinction for myself, it ultimately changed the way I approach every day I come to work. Please don’t misunderstand me, in order to succeed in the health and fitness field, you NEED to seek out opportunities to further your education, and be on the cutting edge of what the best available approaches are to help your clients (or “members” as they are to IF) from a physical perspective. But “the physical” is only 20% of a person. The Spiritual, Emotional, Social, and Intellectual components of a person often far outweigh what is going on with them physically. And it is that “80%” that a great Training Coach can tap into. Three prominent figures in the in the Professional Training Coaching industry that have greatly influenced me in the past couple of years are Martin Rooney (, Lee J. Colan (, and Todd Durkin (, and all three publish great newsletters and resources on how to achieve greatness in the field of coaching.
As a veteran Training Coach of almost 9 years with Innovative Fitness, I’ve also experienced first-hand what sets apart the people who succeed within the company and those who don’t. If you are a prospective Training Coach, your success as an IF Teammate will depend in large part on your ability to do the following:

Jump in with both feet

– IF is not your “side hustle,” your “time filler” or your bridge between two things. You will never fully experience the greatness of what the company has to offer, or realize your OWN greatness potential if you are not fully committed to what you are doing every hour of every day.

Embrace the Culture

– At every IF location, we strive to create a culture of community, based on the principles of creating an unbelievable experience for every member, and delivering them incredible results. It is a “customer obsessed” culture, and great training coaches are just that!

Every hour is “Hour 1”

– As Training Coaches we are not robots, and we even get tired and bogged down with long work days and things going on in our personal lives. But “the show must go on,” and in a “customer obsessed” culture, members come first. And, for at least for the 1 – 3 hours they are at IF every week, every member deserves to feel like they are the “First Hour” of our day

Connect with people FAST!!!

– Through the consultation process, facility managers and sales managers do an excellent job digging into why people have walked through the doors of an IF facility. That being said, a great Training Coach will use this information to in an effort to make an instant personal connection with a member from the moment they walk into their first training session at Innovative Fitness. From a “Hello” at the beginning of their hour, to a “Goodbye” and a high five at the end of their session (*Note that these gestures are not just reserved for the person that a coach is actually training!), to follow up emails between their training sessions, as I’ve said before, the key to this business is personal relationships, and the ability for a coach to establish that relationship is vital for success!

If being more than just a “Personal Trainer” is something that you are interested in, I want to encourage you to stop into any Innovative Fitness location and speak with a facility manager about any and all available opportunities!

Yours in health,
Jeff Berger
Movement Trainer and Professional Training Coach
Innovative Fitness White Rock


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April 19, 2018

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