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F.I.T. Academy is dedicated to helping individuals reach new heights in fitness, nutrition and menta

22/10/2026

Always learning 🏃🏻

My first solo half is the first picture. The next one is less than a year later in 2025 which I set a PB time. In 2026 I made a program switch. I thought I needed to lift less, and run more. It only made sense. I’d run more and turn my 1:34:17 PB to a sub 1:30 minus half and perhaps 3:20 full marathon time…..

❌ Wrong

In 2026 With this new run more/zone 2 emphasis program I ran every race slower. There were some variables that came into play. The BMO was 28 degrees and I was sick for the first half, however, I felt weaker. I felt well conditioned, but not strong to push and kick it into another gear like I felt I could in 2025.

🔑 Key Takeaways

1️⃣ The cliche rings true once again. Everyone and every athlete/runner is different. I watched and listened to hours of podcasts and YouTube videos from coaches and runners trying to figure out what I could do to improve. I decided on the more approach and it didn’t work for me in 2025. Not saying this won’t work to someone else. But, every runner or athlete needs to find what works for them. That’s with fuel, rest, intensity, volume etc.

2️⃣ I’m at my best when I’m just being me. Which is why I don’t define myself as a runner. I’m at my best when I have a training program with everything in it with adding specificity at the right time. Strength training, speed, rest, mobility, power, endurance, long runs, hill training, and plyos. Training like a well rounded athlete essentially.

We all want to improve where we’re dedicating time to something. But, there it will be a process of trial and error. And that’s the art of the game 🎲🃏

You’re not slow. We are where we are right now with an opportunity to improve. to others

🎙️My Recommendation

Refrain and work on not comparing yourself to others. Easier said than done, but the only person you should be comparing and competing with is yourself. Comparing yourself to others is demotivating and a waste or mental energy and will likely inhibit your progress. Don’t make a hard take harder but allowing your mind to drift into someone else’s lane. Stay in yours and focus on being process driven 👊

30/03/2025

‼️Your Week 1 Challenge awaits you‼️

We’re locked in and ready to go for Week 1. 15 people have already download this weeks challenge.

Your 4 week journey begins tomorrow morning (Monday, March 31st)

• Join us for 4️⃣ weeks
• 1 New challenge each week
• You do NOT have to be a F.I.T. Client to participate
• Kids options are available

The link to the challenge my story and my Bio. Or head to www.TheFITAcademy.org and enter our F.I.T. Shop to obtain your free download.

Let’s go! 💪🏽

11/11/2024

Over 65,000,000 people lost their lives 🌹

The total deaths in WW1 and WW2 are absolutely staggering. Many innocent civilians also paid the ultimate price and got caught in the midst of this generational global conflict.

As time passes, and with the amount WW2 Veterans dwindling, I believe we need do more than to take just a moment. A lifetime practice of gratitude is what I believe we need. Freedoms are not free. They come at a price.

Don’t forget to show some love to those who lost their lives so we can experience all of life’s beautiful rights and privileges.

🙏🏽

08/11/2024

F.I.T ACADEMY VOTED BEST OVERALL SERVICE 🏆

Thank you to those who voted us for best overall service in Port Coquitlam. Everyday and every year we strive to be better than we were the previous. We believe that higher level professional development comes from quality personal development. Surround yourself with great people and great things can happen.

Congratulations to all of the A List winners and let’s keep elevating the Tri Cities business game through our passion. Keep striving for greatness and never settle.

Until next year 🏆

- The F.I.T. Team

24/06/2024

Vancouver Half Marathon ✅

Wave bye bye to Race Season 👋🏼

Super grateful to be able to do what I set out to do. A lot more challenging than I thought. I have Steph Naq to thank for wearing that Hawaii hat so I can keep pace with you 1:45 pace rabbits 😁🐇

Tons of learning! Which I love. Collected a lot of personal physical and mental data over the last 6 months and I’m stoked to make some improvements for next season:

Increasing my VO2 max, more hill running , procient down hill run training, adding more plyometrics and building more power with the weights at ol FIT Academy just to name a few 📝

Thought about Charlie’s sweet face around 18 km which always increases the motivation and adds a bit of a power up 💪🏽

Official Stats:

▶️21.1 km/13.11mi
▶️ 1:44:57
▶️ 4:58.8/km
▶️ Caloires: 1,703

See you at the Terry Fox Run this September 🏃🏻

03/06/2024

“Open up the pain cave”

I heard a great quote from an absolute beast named Courtney Dauwalter. She talked about embracing discomfort, whether it be in life, or during long hours of training, when the inevitable physical challenge gets real (it always does) that she envisions the pain and discomfort as carving more room in her “pain cave”. Instead of running from the dark, cold, rigid and challenging (The cave) she envisions herself carving her cave deeper and deeper. Make light of the dark for the greater good of growth.

I love this analogy and mindset. It really has stuck with me and I’ve been using it when my training, or personal matters have felt too intense to bare. When I feel like I’ve had enough, I really do feel I’ve been able to dig down a little deeper to find a little bit more inside.

Do you embrace a challenge❓Or are you running out of the pain cave more consistently than not❓

Pain and discomfort = Growth

🏃🏻
🏋️‍♂️

29/05/2024

Get out of your own way❗️

3️⃣ Toxic Habits that are Killing Your Motivation

Finding motivation can sometimes be a real challenge for everyone. You may be surprised to find that you show several habits every day, which may kill your motivation. If you want to stop killing your motivation, it may boil down to adopting new routines and developing better habits.

1️⃣ Comparing Yourself To Others

When you always compare yourself to others, it is one of the easiest ways to lose your motivation. As the famous quote states, “Comparison is the thief of joy.”

2️⃣ Focus On The Outcomes

We often focus on the overall outcome instead of thinking about the actions that will produce the result. It is always not easy to make major life changes or find the motivation to deal with challenging things. When you think about how it feels to achieve your goals, consider the first step you might take.

3️⃣ Procrastination and Distraction

It is shocking how much time we can waste with distractions and procrastination. You may spend hours watching the television, logging into social media, or simply getting lost on the Internet. These are habits that kill your motivation and waste time. Clearly schedule a time for watching TV or browsing the Internet is to ensure that you don’t waste too much energy and focus on your goals.

What do you want to improve on right now❓

🏠
🏋️‍♂️ .fitcoach
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27/05/2024

Set those targets 🎯

4️⃣ Reasons Why Goal Setting Will Improve Your Focus

1️⃣ Goals trigger behavior.

Having a clear, compelling goal mobilizes your focus toward actionable behavior. In other words, goal setting should motivate you. Feeling stagnant with your health and fitness❓That’s the trigger that you need to set a goal and see it through.

2️⃣ Goals guide your focus.

When you set a goal you naturally direct your attention toward a next step and, as a result, lead yourself in the right direction which forces your actions—your behaviors—to follow. Use your body to help improve your mind.

3️⃣ Goals sustain momentum.

Seeing progress is addicting. No seriously, it’s literally addicting because of the dopamine released in your brain after attaining a reward. I believe we’re all addicts in some form or another, why not become a goal conquering addict❓I’ll see you at the meetings 😉

4️⃣ Goal setting promotes self-mastery.

Perhaps the most important reason why goals work is because they build character. Actually, achieving goals builds character. While the process of goal setting is important because it helps unearth and identify what’s truly important to you, pursuing your goals is the real money-maker (literally and figuratively) because it builds self-efficacy; it develops yourself as the type of person who can achieve goals.

Self confidence is built through accomplishment and love. Confidence then leads to high performance. Where do you want to be❓

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🏋️‍♂️ .fitcoach

24/05/2024

“You don’t have to love the hard work. You just have to crave the end result so intensely that the work becomes irrelevant.”

- Tim S. Grover

We live in a cut the corner society now.

▶️ Can remember the answer? We chat GPT it or google it opposed to racking our own brains to challenge our memory.

▶️ doesn’t work the first time? Move on and try something else opposed to going to back to the drawing board and revamping the design process.

You as an individual need to yourself one question…Do I want to be like everyone else❓

If you don’t, then that tells you something. Time to embrace the road less travelled.

What drives you❓

16/01/2024

Tips for building Lean Muscle Mass 🔑 with Coach Kat

No. 1 - Train with Intensity

If your last couple reps aren’t incredibly challenging, then you’re likely not training with the intensity needed to build muscle

Pushing well past the point of discomfort, while maintaining proper form, is where the real growth will happen 💪

No. 2 - Train with Specificity

Try to avoid just copying random workouts that you see on Instagram ❌

There’s a lot of exercises out there that look flashy and cool but they won’t actually help you achieve your goals

Stick mostly to exercises that you can progressively overload over time by increasing reps or weight

No. 3 - Fuel Yourself Properly

The first two will not be very effective if you’re not getting the proper nutrition

Start looking at food as fuel, and yes you can still enjoy it 😄

➡️ To put it very simply: Protein is what’s going to build your muscles, and carbs & fat will give you the energy to do so

No. 4 - Rest & Recovery

Your muscles are being torn down during a workout, so that they can grow at rest

Training a muscle group every day or every other day will not get you results faster

And don’t try to get away with getting less than 7 hours of sleep at night 😅👀

Hope this is helpful, now go get those gains 🫶

Address

Opening Hours

Monday	05:00 - 21:00
Tuesday	05:00 - 21:00
Wednesday	05:00 - 21:00
Thursday	05:00 - 21:00
Friday	05:00 - 21:00
Saturday	08:00 - 15:00
Sunday	08:00 - 15:00

Telephone

+16043756157

Website

http://www.TheFitAcademy.org/

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