Coach JP's Journey, Training, Nutrition, Mindset
JP Siou
My Journey To Ultra - The Obstacle Is The Way

Kicking off the 2024 race season and the ultra training plan…and then getting COVID! Everyone’s got a plan until they get punched in the face, as “Iron” Mike Tyson used to say. Here’s what I’m doing to keep moving forward.

My Journey To Ultra - The Obstacle Is The Way
Coach JP's Journey, Training, Nutrition, Mindset
JP Siou
My Journey To Ultra - Baseline (Day 1)

Embarking on a transformative journey in 2024, I'm taking on two monumental challenges: my first 50K mountain ultramarathon and my first Spartan Race Ultra on my 50th birthday. Despite recent health setbacks and injuries, I'm determined to reach peak physical condition. Join me as I document this journey of resilience and self-discovery - it won't be boring!

My Journey To Ultra - Baseline (Day 1)
Mindset, Nutrition, Training
JP Siou
Reality Check:  Do You Need To Lose Weight ...

One common thing people mention as a goal when we first talk about trying to eat better is weight loss.  For some, it's just "a couple of pounds" and for others, it's pretty significant.  The reasons behind wanting to lose weight may be to improve some health markers, to move better and feel less day-to-day aches and pains, to "look better naked" or for similar aesthetic reasons, or simply because of some preconceived notion of what they "should" weigh.  Some of those reasons also feed into emotional and mental well-being, and can affect our self-confidence, self-image and happiness.

The truth is, most people don't NEED to lose weight to be healthier, and with the right mindset, they don't NEED to lose weight to be happier or more self-confident either.

Read more…

Reality Check:  Do You Need To Lose Weight To Be Healthy And Happy?
Nutrition
JP Siou
Protein Price Guide - UPDATED 2022.11.09

One of the keys to maintaining a lean, healthy body is eating enough protein. In addition to the energy (calories) it provides, protein also provides essential amino acids that are needed by your body to rebuild and renew tissue, vitamins and minerals to support your body’s day-to-day functions, AND it can help rev up your metabolism because your body has to work harder to break it down than it does for carbs or fats.

Ideally, we should be getting most of our protein needs from whole foods, but sometimes it’s tough to know what to buy, especially if you’re on a budget. For that reason, every once in a while, I take a cruise through the local grocery store and update this protein price guide for the reference of our members at The BTG, and now I’ve decided to share it with all of you!

Protein Price Guide - UPDATED 2022.11.09
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Starting All Over Again - My Fitness Journey

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Starting All Over Again - My Fitness Journey

Coming from a guy whose business is training others and coaching them on their nutrition and lifestyle habits, what I'm about to tell you may be a bit of a shock. I am unhealthy and out of shape, and it's exactly because I haven't been eating right or exercising enough in the last year or so. I have not been "walking the talk" as the saying goes.

Today, I bought some new pants, and in my mind, all hell broke loose.

I put on a pair of 34" waist cargo pants - barely - and thought, "WTF has happened to me?" I mean, I had to full-on suck in my gut and worry the button was going to break off squeeze those suckers on.

Spartan Race Sun Peaks Beast 2015 - The Hardest Thing I've Ever Done

Spartan Race Sun Peaks Beast 2015 - The Hardest Thing I've Ever Done

Let's not sugar coat it - nothing I have ever experienced or could even have conceptualized in my mind can compare. This was easily the hardest thing I have ever done in my life.

Having never done anything like this before, we thought a 4-1/2 to 5 hour estimate to complete the 21+ km course with 34 obstacles was feasible. 7-1/2 hours later, the four of us (myself, Coach Julia, and brothers Scott and Dillon) were about as broken as we've ever been.

The obstacles were no big deal, really - but the terrain! Oh, the terrain! Did I mention the terrain?

Great job Raina! Abbotsford Triathlon 2015

Great job Raina! Abbotsford Triathlon 2015

Great job by Raina on her return to sprint triathlon competition. For those of you who didn't know, Raina was out of commission and barely able to walk back in late January of this year with a herniated disc, and wasn't sure that she'd ever be able to run again at all, never mind get back to her favourite event, sprint triathlons.

Through great work by physio Chris Zwicker at CBI Sport & Spine Railway, and Raina's determination to get better, she came back to run a 5K at the Run for Water in May, and compete in today's Abbotsford Triathlon.

Raina was the 4th woman out of the water (swim time 15:07), 8th coming off the bike (bike time 46:39), and 12th at the finish (run time 31:54) with an overall time of 1:33:40. She was 4th in her age group.

Awesome performance, particularly considering where she was just seven months ago, barely able to walk to the end of our driveway and back - we're super proud of her!

UPDATE 2020-07-24: Copied this over from the old blog for posterity. My super-wifey continues to be super awesome five years down the road. ;)

Eat Real Food

Eat Real Food

Easy, right? Everyone knows what “real food” is, don’t they? Sadly, not. It is not labelled “all-natural”, or “made from whole grains” or “fortified with vitamins and minerals”. It usually does not come in boxes, or have an indefinite shelf life. Just because something says “organic” on the label, don’t be fooled!

So What Is Real Food?

Real food is a nutritious, edible plant or animal product in its least-processed available form. It is usually perishable, does not have an indefinite shelf life (though there are some exceptions!), and must be kept refrigerated, frozen or at the very least in a “cool, dry place”.

Let's also get this out of the way right at the start - if it has added sugar, sucrose, high fructose corn syrup, aspartame, sucralose, or some other refined sweetener added in any way, shape or form, it shouldn't be going in your body.

But let's give you a bit more info on what Real Food really is