Performance Institute

🚣 𝗖𝗼𝘂𝗹𝗱 𝘁𝗵𝗲 𝗥𝗼𝘄 𝗯𝗲 𝗬𝗢𝗨𝗥 𝗛𝗬𝗥𝗢𝗫 𝗲𝘃𝗲𝗻𝘁?

One of the eight functional fitness stations in a HYROX race is a 1,000 m row.

If you're part of a 4-person HYROX Team Relay, you don't have to complete the entire race yourself.

Instead, you'll:
✅ Run 2 x 1 km
✅ Complete 2 of the 8 functional fitness stations
✅ Cheer on your teammates as they tackle the rest!

Everyone brings different strengths to the team.

Maybe you're strong on the row...
Maybe the sled push is your thing...
Maybe you're built for the farmer's carry or wall balls.

That's part of the fun—we'll help match athletes to the events that best suit their strengths.

🎥 Here's Gurjeet putting in some work on one of the possible HYROX stations.

Think you'd be interested in joining a PI HYROX Team this December?

📖 𝗖𝗵𝗲𝗰𝗸 𝗼𝘂𝘁 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸'𝘀 𝗯𝗹𝗼𝗴 𝗳𝗼𝗿 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗱𝗲𝘁𝗮𝗶𝗹𝘀, and 𝗹𝗲𝘁 𝘂𝘀 𝗸𝗻𝗼𝘄 𝗮𝘁 𝘁𝗵𝗲 𝗴𝘆𝗺 𝗻𝗼 𝗹𝗮𝘁𝗲𝗿 𝘁𝗵𝗮𝗻 𝗧𝘂𝗲𝘀𝗱𝗮𝘆, 𝗝𝘂𝗹𝘆 𝟮𝟭𝘀𝘁 𝗮𝘁 𝟲𝗽m 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂'𝗿𝗲 𝗶𝗻!

𝗖𝗼𝘂𝗹𝗱 𝗬𝗢𝗨 𝘀𝗲𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘁𝗮𝗸𝗶𝗻𝗴 𝗼𝗻 𝗛𝗬𝗥𝗢𝗫...𝘄𝗶𝘁𝗵 𝗮 𝘁𝗲𝗮𝗺? 💪🏃

Last year, Steve and Heather completed HYROX Doubles and had an incredible experience. Since then, we've had lots of members ask if PI would ever put together HYROX teams.

The answer might be...YES!

We're exploring the idea of entering PI Team Relay teams for the Vancouver HYROX event this December.

Here's why we think the Team Relay is such a great fit:

✅ Team of 4
✅ Each person runs just 2 x 1 km
✅ Each person completes 2 functional fitness stations
✅ Train together. Race together. Cheer each other on.

If there's enough interest, Steve will create HYROX-specific programming leading up to the event, and we'll help organize the teams and registration.

📖 Want to learn more?

Our early-release blog goes live Thursday (TODAY!), where we'll explain why we think the Team Relay is a much better fit for many PI members than the individual event.

If you're already interested, let us know at the gym or email [email protected] with the subject line:

"I'm Interested in a PI HYROX TEAM."

Registration opens soon and these events typically sell out quickly!

➡️ 𝗜𝗳 You are 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗹𝗲𝘁 𝘂𝘀 𝗸𝗻𝗼𝘄 𝗻𝗼 𝗹𝗮𝘁𝗲𝗿 𝘁𝗵𝗮𝗻 𝗻𝗲𝘅𝘁
𝗧𝘂𝗲𝘀𝗱𝗮𝘆 𝗝𝘂𝗹𝘆 𝟮𝟭𝘀𝘁 𝟲𝗽𝗺 ⬅️

Who knows...this could be the start of a new PI tradition! 🔥

🍽️ 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗱𝗼𝗲𝘀𝗻'𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗯𝗲 𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲𝗱.

One of the biggest reasons people struggle with nutrition isn't a lack of information...

It's a lack of simple, repeatable habits.

That's why meal prep has always been one of our favourite nutrition strategies.

✅ It saves time.

✅ It reduces the temptation to grab takeout.

✅ It makes healthy choices the easy choices.

And as a bonus?

Foods like potatoes, rice and pasta naturally increase in resistant starch after they're cooked, cooled and enjoyed as leftovers—a small change that may help support gut health, blood sugar regulation and fullness.

In this week's blog and video, I share some of the simple meals we recommend most often to our clients, including:

🥣 High-protein overnight oats

🥔 Potato macro bowls

🫘 Lentil bowls

🍚 Meal-prep rice stir-fries

No complicated recipes.

No "superfoods."

Just practical meals built around protein, vegetables and whole-food carbohydrates.

If you've ever wondered what healthy eating actually looks like in real life, this one's for you.

👉 Read the full blog - Resistant Starch Part 2-How to Eat More Without Overthinking it. (link in bio) for sample meal ideas, meal prep tips and complete 1,400–2,800 calorie sample days.

𝗡𝗼𝘁 𝗮𝗹𝗹 𝗰𝗮𝗿𝗯𝘀 𝗯𝗲𝗵𝗮𝘃𝗲 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲 𝘄𝗮𝘆 𝗼𝗻𝗰𝗲 𝘁𝗵𝗲𝘆 𝗵𝗶𝘁 𝘆𝗼𝘂𝗿 𝗽𝗹𝗮𝘁𝗲

🥔🥣🍌🫘

Some actually change depending on whether they’re eaten fresh… or cooked, cooled, and eaten later.

In this week’s blog, we break down the science of resistant starch—and which everyday foods may become more beneficial with simple meal prep habits you’re probably already doing.

If you’re into simple nutrition strategies that actually fit real life, you’ll want this one.

👉 Read the full blog (link in bio)

𝗟𝗼𝗼𝗸𝘀 𝘀𝗶𝗺𝗽𝗹𝗲… 𝗯𝘂𝘁 𝘁𝗵𝗶𝘀 𝗱𝗿𝗶𝗹𝗹 𝘁𝗲𝗹𝗹𝘀 𝘂𝘀 𝗮 𝗹𝗼𝘁. 👀

These two-foot front/back and side-to-side hops are one of the foundational agility drills we use with many of our ADP athletes and, when appropriate, with our general population clients.

The challenge is simple:

✅ Hop over the line as many times as possible in 20 seconds. A trip there and back counts as one rep.

While it looks easy, this test gives us valuable information about a person’s:
✔️ Coordination
✔️ Rhythm and timing
✔️ Foot and ankle stiffness
✔️ Reactive ability
✔️ Anaerobic capacity
✔️ Fatigue resistance

For our high-level athletes, scores in the high 40s to low 50s are excellent.
With our general population clients, a score in the 40s is a great benchmark.

In some cases, we’re not even focused on the final score—we’re simply looking to see whether someone can maintain good coordination and movement quality throughout the 20 seconds.

That’s why we love simple assessments like this. They help us identify strengths, uncover limiting factors, and build programs that are specific to what each individual actually needs—not just what looks good on paper.

And the drill isn’t just for testing. It also makes a great warm-up activation or can be added to the end of a workout as part of a conditioning finisher.
Sometimes the simplest exercises provide the most useful information.
Have you ever tried this test? Let us know your score! 👇