You exercise regularly. You’ve outlined your objectives and you’re sticking to the plan. But you’re still not making any progress. Could you be unintentionally sabotaging your exercise goals?
Missing a few key steps in your exercise routine can mean the difference between success and the same old, same old. Here are three common exercise mistakes and what you can do to fix them.
1 Little or no warm up. This is vital to any exercise routine as it prepares your system to effectively handle an increased workload. Before hitting your workout with high intensity, start with five minutes of light exercise to guarantee your body is primed, including 3-4 dynamic exercises that focus on the muscles and joints you’ll be working.
2 Doing the same workout every day. When it comes to exercise, variety is key. Both cardio and strength play key roles in promoting and maintaining weight loss, preventing chronic disease and maintaining functional abilities. An exercise program that consists of cardiovascular and strength exercises that support the activities you enjoy will help ensure you keep enjoying them for years to come.
3 Skipping out on the cool down. After completing a challenging cardio session, allow yourself five minutes of easy exercise before getting off the treadmill. Include at least three or four static stretches on the areas you worked. Weight training? Stretching helps increase flexibility in areas that are stiff or tight, which helps prevent injuries.
If you have any questions about warm ups, cool downs or incorporating variety into your workouts, don’t hesitate to reach out to your Kinesiologist who can help guide you down the right path!
Kinesiologist at Copeman Healthcare
For more information about
Copeman Healthcare please visit
or contact Tia Young at 604 889 8343
To book spa services, please call the Fitness Centre at 604 488 8622 or fill in the following form.
To book spa services – please call the Fitness Centre at 604 488 8622
6 a.m. – 10 p.m.
8 a.m. – 8 p.m.
If you have any questions about our various squash programs, please fill in the form below and our program directors will get back to you.
6 a.m. – 10 p.m.
8 a.m. – 8 p.m.
If you have any questions about our various swim programs, please fill in the form below and our program directors will get back to you.
In order to book a tour, please fill out the following form:
Dress Code: Smart Casual
Unless otherwise specified, all areas of the Club, including the Grill Room, 1892, Cuvée Wine Bar, patios and private function rooms have a dress code of smart casual. Smart casual attire includes collared or turtle neck shirts, golf or knee length shorts, and dress pants. Similar attire is required for ladies. Denim is acceptable provided a collared shirt is worn and denim is of a solid colour with no fading, tears or patches.
All footwear is to be clean and smart. Casual thong footwear is not permitted outside of the fitness centre.
TO SNACK AND SHARE
warm potato chips 9
caramelized onion dip
confit tuna conserva 14
toasted baguette, preserved lemon, Mediterranean olives
cheese and charcuterie 24
selection of 3 cured meats and 3 artisanal cheeses, pickles, mustard, crostini
seafood tower 38
crab leg, poached prawns, scallop ceviche, marinated octopus, smoked salmon, rare ahi tuna, cocktail sauce, lemon aioli, wakami gomae
mezze plate 18
beet hummus, za’atar spiced Macedonian feta, marinated tomatoes, Castletravano olives, lavash
wagyu beef carpaccio nigiri 17
bonito mayo, pickled ginger, micro salad
crispy fried chicken 14
sumac spiced honey, sugar waffle shards
blistered shishito peppers 11
Aleppo chili, lime, smoked maldon, micro cilantro
satay trio 18
2 piece each
tandoori grilled salmon belly, raita
kabayaki glazed prawn, avocado salsa
grilled flank steak, hazelnut coconut sauce
sliders 5 each
Beef, caramelized onion, house pickle, pretzel bun
Salmon, tzaziki, cabbage slaw, pretzel bun
Chicken, lettuce, tomato, harissa aioli, pretzel bun
Quinoa vegetable, beet hummus, marinated tomato, pretzel bun
THE LIGHTER SIDE
north arm farm heirloom carrots 9
charred broccolini 9
potatoes mostarda 9
seasonal vegetables 9
fine herb butter
hand-cut kennabec fries 8
truffle aioli, chive
caesar salad 12
romaine, olive oil fried sourdough, white anchovies, parmesan
house-made beef burger 22
CAB chuck & brisket, brioche bun, aged cheddar, double smoked bacon, tomato, caramalized onions, lettuce, house made pickles
quinoa vegetable burger 17
red pepper hummus, tzatziki, lettuce, tomato, pickle, brioche bun, signature sauce
marinated Tofu poke bowl 23
shaved spring radish, chili pickled cucumber, avocado, warm jade rice, taro chips
braised beef cheek pappardelle 24
pearl onions, ricotta salata, pine nuts
carrot & saffron risotto 23
olive crumble, carrot chips
To book a venue, please fill out the following form:
3 Bean | 7
PACIFIC FISH CHOWDER
Salmon Ling Cod Shrimp & Clams | 8
Salmon Salad Sandwich | 15
soup, salad or fries
Chef’s Salad | 18
roast beef, cajun chicken, black forest ham
swiss & cheddar cheese, bacon bits, egg
cherry tomato, romaine, grainy mustard vinaigrette
Smoked Salmon & Asparagus Omelet | 22
soup, salad or fries
Swedish Crème Panna Cotta | 11
New York Cheesecake | 9
lemon curd, graham crumble,
Strawberry Rhubarb Short Cake | 10
Pavlova | 10
citrus curd, seasonal fruit
Caramelized Honey Custard | 9
hazelnut cookie, orange compote
Stay tuned for next quarter's wine club!