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Behaviour versus outcome goals - When we set goals, it’s easy to think only about the end result — losing 10 pounds, hitting a new PR, or running a race. But here’s the thing: we can’t directly control outcomes. What we can control are the behaviours that lead us there. ✅ Outcome goal: “I want to lose 10 pounds.”➡️ Behaviour …
Strength Training vs. Cardio: Which Should You Prioritize for Your Goals? - Walk into any gym and you’ll notice two camps: the weightlifters and the cardio crowd. One group swears by barbells, the other by treadmills. But when it comes to your own goals—should you be lifting, running, or both? The truth is, both strength training and cardio have a place in a balanced fitness routine. The …Strength Training vs. Cardio: Which Should You Prioritize for Your Goals? Read More »
Finish strong - Can you believe there are only 4 months left in 2025? This time of year can go one of two ways:👉 You coast into the holidays and tell yourself “I’ll start in January.”👉 Or… you use these last few months to show yourself what you’re capable of. At [Gym Name], we want you to choose …
The Warm-Up You’re Probably Skipping (and Why It Matters) - Most people think a warm-up means hopping on the treadmill for 5 minutes or cranking out some arm circles before lifting. But here’s the truth: a proper warm-up isn’t just about getting sweaty — it’s about preparing your body to move better, lift more, and stay injury-free. That’s where the R7 system comes in. Originally …The Warm-Up You’re Probably Skipping (and Why It Matters) Read More »
Fueling Your Workouts: Pre- and Post-Exercise Nutrition Tips - If you’re training hard, you want your food to work just as hard for you. What you eat before and after your workouts can make or break your performance, energy, and recovery. Whether you’re crushing strength training sessions, hitting the trails for a run, or powering through a HIIT class, dialing in your nutrition around …Fueling Your Workouts: Pre- and Post-Exercise Nutrition Tips Read More »
Cardio vs. Weights: What’s Best for Fat Loss? - Let’s settle this once and for all: if your goal is to lose fat, look leaner, and keep it off—weight training needs to be at the center of your plan. Yes, cardio has its place. Yes, it burns calories. But if you’re grinding away on the treadmill thinking that’s your golden ticket to fat loss, …
5 Activation Exercises to Power Up Your Workout - Before you tackle those your workout, let’s talk about a game-changer: activation exercises. These quick moves wake up your muscles, supercharge your performance, and keep you injury-free. At Tropos Fitness Club in Victoria, BC, we’re sharing five killer activation exercises to get you primed for action. Plus, we’ll dive into why activation is a must for …
The Bioavailability of Creatine: What You Need to Know - Why Creatine Matters for You Creatine is a powerhouse supplement, especially for adults 35–55. Dr. Stacy Sims calls it a “must” for women, particularly in perimenopause and menopause, to boost muscle strength, power, brain health (think sharper focus), and even mood. “Take 3–5g daily,” Sims says, “and you’ll see results without bulking or bloating” (Web ID: 1, 2). Men benefit …The Bioavailability of Creatine: What You Need to Know Read More »
Why Hybrid Training (Strength + Cardio) Is Your Key to Longevity and Body GoALS - If you’re stuck choosing between lifting weights or hitting the treadmill, here’s a game-changer: you don’t have to pick. Hybrid training—blending strength training and cardio—is the ultimate way to build a strong, lean body and live longer, healthier. Hybrid training is your ticket to looking good, feeling great, and thriving well into your later years. …Why Hybrid Training (Strength + Cardio) Is Your Key to Longevity and Body GoALS Read More »
5-Minute Meal Prep Hacks for Busy Days - Between work, family, and squeezing in those workouts, finding time to eat healthy can feel like a marathon. But here’s the good news: you don’t need hours in the kitchen to fuel your body right. With these 5-minute, lactose-free, high-protein meal prep hacks, you’ll save time, hit your nutrition goals, and keep crushing it in the …
Level Up with Momentous Supplements at Tropos! 💪 - our shelves are now stocked with Momentous supplements, the gold standard for performance and recovery! These science-backed goodies will fuel your goals. Plus, we’re kicking off group orders to bring in more! Here’s what we’ve got at the gym right now: Why Momentous? They’re third-party tested, clean, and trusted by the professionals. These aren’t random …Level Up with Momentous Supplements at Tropos! 💪 Read More »
Stretching vs. Foam Rolling—What’s the Deal & When to Do Each? - Ever wondered whether you should grab a foam roller or hit a stretch after a workout? Both are recovery MVPS, but they do different jobs—and using them right can level up your strength, prevent injuries, and prepare you for our epic adventure trips. Let’s break it down so you can move smarter, not harder. Stretching: Lengthening …Stretching vs. Foam Rolling—What’s the Deal & When to Do Each? Read More »
5 High-Protein, 10-Minute Meals - Life is full—between careers, kids, workouts, and trying to have a little time for yourself, getting high-quality meals on the table can feel like a juggling act. But fueling your body right (especially over 35) is essential for hormone health, energy, and making progress in the gym—whether that’s lifting heavier, dropping body fat, or maintaining lean muscle. …
Tall Kneeling Banded Y Raise for Shoulder Health - Tall kneeling banded Y raises are a killer move in the gym because they target your upper back and shoulders with precision while building stability and posture—perfect for anyone, from desk warriors to athletes. Here’s why you’d want to add them to your routine: What They Do: Why Banded & Tall Kneeling: Practical Payoff:
Sleep: Your Secret Weapon for Bigger Gains - Think your gains come from lifting alone? Think again—sleep might be the real MVP. Here’s the lowdown on why catching Zs is non-negotiable for crushing it in the gym and beyond. The Science: Real Talk: 7-9 hours isn’t a luxury—it’s your edge. A 2021 Stanford study had athletes sleep 10 hours/night for 6 weeks—strength jumped …
Meal Prep Hacks for Busy Gym-Goers: Save Time & Stay on Track - If you’re juggling workouts, work, and life, meal prep can be a game-changer. Fueling your body with the right nutrition doesn’t have to be time-consuming or overwhelming. With a few smart strategies, you can streamline your meal prep routine and stay on track with your fitness goals. Here’s how: 1. Plan Ahead Taking 10 minutes …Meal Prep Hacks for Busy Gym-Goers: Save Time & Stay on Track Read More »
The Three Types of Muscle Fibres: What They Are and How They Impact Your Training - When it comes to understanding how your body performs during exercise, knowing about muscle fibres is a game-changer. Your muscles aren’t one-size-fits-all; they’re made up of different types of fibres that influence how you move, how much power you can generate, and how long you can sustain activity. Let’s break down the three types of …The Three Types of Muscle Fibres: What They Are and How They Impact Your Training Read More »
Hydration: Why the Hype and Why Do You Need So Much? - It feels like everywhere you turn, someone is talking about hydration. Fancy water bottles, electrolyte packets, hydration apps—what’s with all the hype? Is it really that important, and do you actually need to drink as much as everyone says? Let’s break it down. Why Hydration Matters Your body is made up of about 60% water, …Hydration: Why the Hype and Why Do You Need So Much? Read More »
Uncomplicated nutrition strategy: what a balanced meal looks like - When it comes to nutrition, there’s a lot of noise out there—complicated meal plans, trendy diets, and an endless list of rules. But the truth is, fueling your body well doesn’t have to be complicated. In fact, it can be as simple as following a visual guide: The Plate Method. This method ensures that your …Uncomplicated nutrition strategy: what a balanced meal looks like Read More »
The Effects of Alcohol on Recovery and Performance in the Gym - We all enjoy a night out or a drink to unwind, but if you’re serious about your fitness goals, it’s worth understanding how alcohol affects your body when it comes to recovery and performance in the gym. While the occasional drink might not completely derail your progress, frequent or excessive consumption can have a bigger …The Effects of Alcohol on Recovery and Performance in the Gym Read More »
Why Warming Up the Right Way is a Game-Changer - How you start your workout sets the tone for everything that follows. A proper warm-up is more than just a routine—it’s a strategic tool that primes your body and mind for peak performance. Whether you’re lifting heavy, sprinting hard, or grinding through a high-intensity workout, the way you prepare can make or break your session. …
Don’t Slash the Other Three Tires: A Better Approach to Nutrition Setbacks - Imagine you’re driving down the road, and suddenly—pop—one of your tires goes flat. Annoying? Yes.Inconvenient? Definitely. But would you pull over, grab a knife, and slash the other three tires just because one went out? Of course not! That would be ridiculous. Instead, you’d fix the flat and keep moving. Now, think about your nutrition …Don’t Slash the Other Three Tires: A Better Approach to Nutrition Setbacks Read More »
5 Ingredients for Successful Fat Loss - When it comes to fat loss, there’s no magic pill, crash diet, or secret shortcut—just principles that create long-term success. If you’re tired of the yo-yo cycle and want sustainable results, here are the five essential ingredients to successful fat loss. 1. A Calorie Deficit (Done Right!) At its core, fat loss comes down to …
The Three Types of Muscle Fibres: What They Are and How They Impact Your Training - When it comes to understanding how your body performs during exercise, knowing about muscle fibres is a game-changer. Your muscles aren’t one-size-fits-all; they’re made up of different types of fibres that influence how you move, how much power you can generate, and how long you can sustain activity. Let’s break down the three types of …The Three Types of Muscle Fibres: What They Are and How They Impact Your Training Read More »
Big Goals Need Small Steps: The Power of Planning to Reach Your Fitness and Health Dreams - When achieving health and fitness goals, most people excel at dreaming big. They picture themselves running a marathon, losing 30 pounds, or hitting a personal record in the gym. But here’s where many stumble: they stop at the vision and forget about the execution. The truth is, big goals are inspiring, but they can also feel … Understanding Heart Rate Zones: Maximize Your Training for Better Results - Training in the correct zone for your goals can improve your endurance, burn fat more efficiently, and avoid overtraining. Let’s break down what heart rate zones are, why they matter, and how to use them in your workouts. Heart rate zones are ranges of beats per minute (BPM) that correspond to different levels of intensity …Understanding Heart Rate Zones: Maximize Your Training for Better Results Read More »
Here’s Why the Gym Is Your Mental Health Hack - We’ve all been there. You wake up, look at your gym bag, and think, “Ugh, not today.” Maybe you’re tired, stressed, or just not feeling it. Some days, it feels easier to stay curled up in a blanket than to lace up your sneakers and hit the gym. But here’s the thing — those are the days …
Build Muscle, Live Longer: The Protein Connection You Need to Know - The Power of Protein: Why It’s Essential for Your Health and Fitness Protein is one of the most talked-about nutrients in the world of health and fitness—and for good reason. It’s often dubbed the “building block of life,” which is pivotal in everything from muscle repair to hormone production. Whether you’re an athlete, a busy …Build Muscle, Live Longer: The Protein Connection You Need to Know Read More »
Get Results in your Sleep! - When we are looking at improving our health and wellness the first things that will often come to mind are our exercise routines and nutrition, but there is a critical factor which tends to be forgotten: sleep. Quality sleep isn’t just a luxury; it’s a fundamental pillar of overall health and wellness. In this blog …
How to lose 10lbs in 10 Weeks - Introduction: Weight loss is a journey that requires dedication, patience, and a sustainable approach. While fad programs built around losing 10 pounds in 10 days may seem enticing, it’s important to prioritize your health and opt for a more realistic timeline. In this blog post, we will explore a sensible and achievable approach to losing …
Should I walk or run? - When it comes to physical activity, both walking and running offer numerous health benefits. However, they differ in intensity, level of impact on the body, and overall fitness outcomes. Let’s explore the health benefits of walking and running: Walking: Running: Ultimately, the choice between walking and running depends on individual preferences, fitness goals, and personal …
How much does personal training cost: is it worth the investment? - Embarking on a fitness journey often requires professional guidance, and personal training has become a popular choice for those seeking expert advice, accountability and fast-tracked results. However, the cost of personal training can vary significantly, leaving many wondering if it’s worth the investment. In this blog post, we’ll explore all of the factors that influence …How much does personal training cost: is it worth the investment? Read More »
5 awesome hikes in the Victoria area that AREN’T Mount Doug, Fin, or Work! - We love to get out hiking! Lucky for us, Victoria and the surrounding area has so many incredible options to explore while getting a great sweat and quad burn. In this post we will discuss some of our favourite options that are not one of Victoria’s Big 3 most popular hikes: Mount Doug, Mount Fin …5 awesome hikes in the Victoria area that AREN’T Mount Doug, Fin, or Work! Read More »
Why Work With a Personal Trainer? - If you’re reading this you are probably considering how to take that next step in your health and wellness. Maybe you are looking to kickstart a routine, have your clothes fit a little better, rehabilitate an injury or train for an event. Maybe you are unsure of where to start but you know that you …