COPEMAN CORNER: 3 COMMON EXERCISE MISTAKES AND HOW TO FIX THEM

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!

 

Brittany Gadzosa

Kinesiologist at Copeman Healthcare

 

For more information about

Copeman Healthcare please visit

copemanhealthcare.com

or contact Tia Young at 604 889 8343

or tyoung@copemanhealthcare.com.

 

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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.

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Lions Pub

The Grill

Cuvée Wine Bar

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
candied hazelnuts

charred broccolini 9
romesco sauce

potatoes mostarda 9
onion, mustard

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

1892 Bistro

APPETIZERS

Seafood Chowder   | 9

Salade Tatin  | 15
spring vegetables, Golden Ears Cheesecrafters Neufchatel, marcona almonds, puff pastry, 62°egg

Steak Tartare  | 15
Horseradish cream, capers, shallots, cured egg yolk

Pan Seared Scallops  | 16
squid ink aioli, kohlrabi slaw

Hamachi Crudo  | 17
kombu cured Hamachi crudo, yuzu, castelvetrano olives, puffed rice

Caesar Salad  | 13
romaine, white anchovy, parmesan cheese, crouton

White Anchovy and Burrata Toastie  | 17
rye bread, olive oil, basil tomato confit

Salad Maison  | 15
Hannah Brook Farm greens, frisse, radicchio, pickled Anjou pear, spiced walnuts, Macedonian feta, basil vinaigrette

Asparagus and Prosciutto Salad  | 17
snap peas, shaved zucchini, smoked apple, pea shoots, white balsamic dressing

MAIN

DAILY SANDWICH  | 16
served with choice of soup, salad or fries

Seafood Cobb Salad  | 24
Scallop, prawn, seared ahi, candied salmon belly, salmon roe, heritage greens, avocado buttermilk dressing

Rossdown Free Range Chicken Salad  | 24
Hannah Brook Farm Heirloom Greens, Hannah Brook Farm greens, frissee, radicchio, pickled Anjou pear, spiced walnuts, Macedonian feta, basil vinaigrette

Club Bowl  | 19
mixed beans and sprouted grains, avocado, edamame hummus, tomato, hearty chips, puffed amaranth
add 62° egg 3.25

Tamari Sablefish Rice Bowl  | 29
jade rice, crunchy shaved vegetables, ginger ponzu vinaigrette

Agadashi Chick Pea Fritter  | 27
mushroom broth, enoki, baby bok choy

Sesame Crusted Rare Ahi Tuna  | 29
edamame succotash, unagi glaze, crispy leeks

1892 Panini  | 16
capicollo, provolone, ham, arugula, lemon aioli, ciabatta
Served with choice of soup, salad or fries

1892 Burger  |  22
ground bison and beef, house made aioli, pickles, smoked bacon jam, radicchio, tomato, aged cheddar, brioche bun
Served with choice of soup, salad or fries

Steak Frites  | 36
7oz Wagyu Sirloin, hand cut French fries, tomato horseradish butter, choice of petite salad, soup or heirloom vegetables

Charred Hanger Steak  | 29
whipped potato, brocollini, sauce bordelaise

Pappadelle Sauce Vierge  | 23
Heirloom tomato, basil, extra virgin olive oil, coriander
Add crab meat or braised short rib 8

Wild “Pacific Provider” Pacific Salmon  |  35
tamari wild rice, bonito aioli, crisp seaweed

Chorizo Crusted Halibut  | 42
roasted pepper emulsion, amaranth salad, mint chimicurri

Saffron & Carrot Gnocchi  | 27
brown butter carrot puree, pinenut crumble, gruyere

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FRESH SHEET  ­


DAILY SOUP
Thai Curry Chicken & Vegetable | 7
contains shrimp paste

PACIFIC FISH CHOWDER
Salmon Sablefish & Clams | 8

MEMBERS’SPECIAL
Smoked Salmon Toast | 15
avocado, cherry tomato, petite salad
toasted sourdough bread
soup, salad or fries

DAILY SALAD
Baby Shrimp & Soba Noodle Salad | 18
mandarin orange, red cabbage, cherry tomato romaine, citrus dressing

FEATURED ENTRÉE
Pan Fried Arctic Char | 22
basmati rice, mixed vegetables
baby shrimp cream sauce

SWEET TREATS

Vanilla Custard Tart | 10
apple compote, cardamom crumble

Elderflower & Prosecco Gelee | 10
raspberry yogurt panna cotta

Red Velvet Cake | 10
cream cheese, shaved chocolate

Wine Club

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