Top 7 Nutritional Fails

Whenever we have an inquiry from a client interested in training at Okanagan Peak Performance Inc we sit down and do a strategy session with them. 

How to Choose a Protein Powder

One of the most common questions I hear with new clients is ‘what kind of protein powder should I be taking?’. And while for the right person a protein supplement can be a great idea we need to keep the definition of the word in mind.

Four Nutrients Missing from Your Diet

There is no arguing the importance that nutrition has on achieving success with your training and your overall health. It doesn’t matter if the goal is weight loss, performance or rehab you will realize success sooner and to a greater extent when you make the effort to eat as well as you can.

Healthy Delicious Protein Recipes

What do you like to have as a cheat meal?

And you better not say 75% dark chocolate with almonds covered in sea salt.

Minimal Essential Dose: Protein

Do you take supplements?

In particular do you take a protein supplement? If so, you may be interested to know that there is another version of your protein you can take that requires you to eat or drink less than you may be used to and still get all the benefits.

What type of milk to drink

Do you drink milk? That’s a pretty easy question because it doesn’t specify what kind of milk? Most people assume you mean cow’s milk but nowadays that question can be open to interpretation as the regular variety or one of rice, almond or soy. 

More on Chocolate Milk Post Workout

The other day I finished up a session with a client and we were talking about post-workout nutrition. And as we have chocolate milk for after your workout I offered one to this client.

And she had a question regarding drinking chocolate milk. Specifically she wanted to know if it was ok to drink the reduced sugar version.

Here’s what I told her.

Top 10 Strategies for Staying Healthy on Vacation


So I just got back from a conference in California. And this means flights, hotel stays and long days of sitting in on presentations. For most this is a prescription to derail one’s fitness and performance efforts. But not me.

No sir! I feel like Superman when I travel. What do I mean by that?

5 Benefits of Eating Beans & Lentils

How was your weekend? We had a great one out here in the Okanagan Valley. Some beautiful weather combined with a birthday bbq, a Canucks playoff game and lots of work getting the facility ready.

Regarding the facility…you’re going to love it! It’s a great open space, centrally located with some fun and interesting training equipment. We will have a full line of competition kettlebells (up to 48 kg!) and more squat racks and platforms that anywhere in town. Kind of makes me laugh when you think our training facility will be ahead of all the big-box gyms on day 1 in this area.

But anyways, that’s not what I wanted to share with you today. Instead I wanted to talk a little about time and results.

Two things that we always wish we had more of. Not many people I know or work with go around saying ‘I just have so much free time’. Instead they are always looking for ways to be more efficient, get more done and enjoy life.

Going hand in hand with having more time is the goal of seeking better results. If we are pressed for time we know that can’t afford to waste time on anything. We have to have  a system in place that allows us the opportunity to apply the best information in the best way possible.

And sometimes we need to find ways to steal some time here and there.

Because finding an extra 30 minutes during your day could be the difference between getting a workout and not.

It could be the difference between moving you closer to your goal or not.

Think about all the meals you have to plan out, shop for, prepare and then eat during week.

Then throw in multiple family members, food preferences, travel and varying schedules and it can sometimes seem like too much.

So I love it when there is something that makes everything a little easier for us. Something that buys us a little time. And moves us closer to our goal.

This something is eating peas and lentils.

What? How is eating a particular food supposed to save me time? How will this help realizing my goal more of a reality.

Here’s how.

Part of the preparation for many beans and lentils is to soak them. And the nice thing about soaking these foods is that it doesn’t require heat or your attention.

So you can simply fill a pot with them and sleep on it. The next day you can drain the water and use the beans and lentils for a variety of recipes and uses from soups, to chilis or as a side with with your rice and protein.

Additional benefits

Besides being easy to prep beans and lentils are great because:

Benefit #1 – They are a good source of protein.

Benefit #2 – They are high in fibre.

Benefit #3 – They are low in sugar, cholesterol and sodium.

Benefit #4 – They are a good source of calcium, phosphorus, iron and a couple of the B vitamins.

Benefit #5 – The water taken up during soaking reduces the energy density, meaning fewer calories are consumed.

Add to all these benefits the fact that beans and lentils are relatively inexpensive and store well and you’ve got a great food to add to your shopping list.

If you’re not already in the habit of eating beans & lentils give them a try. And if you are let me know what your favourite way of eating them is.

Your coach,

Chris                                                                                                                                                                                                                                                                           ‘always moving forward’

Chia Seeds Just Make Sense

You ever notice how some things in life just make sense?

And other things you can’t explain at all?

Take for example the rental car industry. You rent a car, complete the paper work and head out to the lot. The keys are already there when you arrive. And I did say ‘keys’ plural.

But does this make any sense?

Obviously it makes sense to have a spare key for your rental vehicle. But why would they be connected by a key chain that can’t be opened? Once you lock the keys in the car that second one really is useless. I’m not saying I’ve done this but it just doesn’t make sense.

Other things in life just seem like a natural fit.

Take for example when you come across a food that appears to hit on everything we would want in the diet. A food that is:

* high in omega-3

* a good source of fibre

* has some protein

* has anti-oxidant properties

*  has no sugar

* is relatively inexpensive

* stores and travels well

Now this is something that just makes sense. Can you guess what this food is?

It’s not fish because I said there was a good dose of fibre. Which also eliminates all animal based foods.

It’s not a fruit because there is no sugar.

Take a look below to see the answer.

Now there are 2 questions you probably asking yourself after seeing this picture.

1. Yes, we did have a rabbit problem here in Kelowna a few years ago.

2. No, the picture has nothing to do with the bottom of a rabbit cage.

Now that you’ve seen the picture do you know what the food is?

Yeah, that’s right. They’re chia seeds.

Like the pet? Yeah but it in commercial nutritional varieties it is marketed as Salvia Hispanica.

And as I mentioned above it is now commonly available as a food supplement. The nice thing about chia is that you get so many different nutrients in a small dose of the stuff. I don’t like it when I start taking a supplement and realize later I need to take 10 capsules or 5 tablespoons a day of something to get my requirement.

Other benefits of chia

A couple of other interesting benefits of this super seed are that it has some calcium and is gluten-free. In the product I use the calcium dose is not quite 100 mg which is not huge but it’s a little extra if I need it. And as for the product being gluten-free this is going to become more popular with time as a number of the ‘silent-celiacs’ out there finally become diagnosed with this disease.


I like this product because:

* It supplies many nutrients in one. I don’t have to take five different supplements in order to get a serving of omega-3, fibre, protein, some anti-oxindants and calcium.

* It is relatively inexpensive. The product I picked up was about $10 for 40 servings which at 25¢ per is a cheap add on to many meals.

* It is versatile. You can add it to hot or cold foods. You can mix it in with your shakes, salads or your oatmeal and any baking you do.

* It is portable. Liquid supplements can’t go on airplanes. Ones that require refrigeration don’t last. As a serving is only around a tablespoon it’s pretty to easy to take some with you on the road.

In the comments section let me know if you’ve tried chia seeds. If so, how do you eat them?

Chris                                                                                                                                                             ‘always moving forward’