Okanagan Peak Performance Inc.

But Monday isn’t special. It’s just another opportunity to build momentum.

The best time to start is right now.

Everyone wants to know the secret.

The truth is, it’s not very exciting.

Train a few times a week. Train hard. Eat enough protein. Pay attention to your calories. Sleep well. Repeat.

That’s it.

It’s simple, but simple doesn’t mean easy.

The challenge has never been finding the perfect program. The challenge is committing to the small things for long enough that they actually have time to work.

If you tell me you’re serious about improving your health, then here’s your plan.

Not for the next two weeks.
For the next two years.

There’s nothing sexy about consistency, but it’s responsible for almost every impressive physique you’ve ever seen.

Being a better athlete isn’t always about getting stronger. It can also be about becoming a better mover.

These six drills challenge your balance, coordination, mobility, body awareness, and ability to solve movement problems. They’re simple enough to do at home with nothing more than a dowel, but don’t mistake simple for easy.

Sport is unpredictable. Every play, swing, cut, throw, or change of direction requires your body to adapt to a new movement challenge. The more comfortable you become moving in different positions, the better equipped you’ll be to react when those situations happen in competition.

The goal doesn’t have to be to master the exercises themselves. It’s to build a person that’s more adaptable, more resilient, and more capable of handling whatever their life throws at them.

Save this for your next warm-up, or make your kid try and watch them develop skills in real time.

Youth and adult training should look different.

And it’s not because the principles change. Stay with me.

With youth, the priority is creating an environment where they want to move. Games, competition, new challenges, and variety keep them engaged, increase effort, and help build a positive relationship with exercise from an early age.

Adults are different. They already know why they’re in the gym. Their progress comes from consistently following the plan that fits their own goals, whether that’s recovering from a shoulder injury, managing knee pain, or simply improving their health and diet. Comparing themselves to someone else rarely helps.

But at the end of the day, the foundation is the same for everyone.

1.) Train with enough effort to improve.
2.) Eat enough protein to recover.
3.) Get a good night’s sleep.

4.) Do those 3 things consistiently 

Because the principles don’t change with age.

Workout Wednesday!

Do you want to jump again but don’t know where to start? Try some of these introduction level options:

1. Squat to calf raise:
Using the TRX handles we are able to get familiar with faster leg contractions seen in jumping. Extending into a calf raise removes the impact of landing until you can tolerate those forces.

2. Wall jumps:
Once you’re ready for low intensity impact, we can support our hands on a flat surface which will unload a good chunk of body weight while assisting in balance and support.

3. Wall Pogo jumps:
Familiarize your body to continuous jumps and challenge coordination and balance while introducing some stretch shortening cycles.

4. Bar supported pogo jumps:
Body weight is now further unloaded from your legs as you shift more weight into the upper body. This could be used as a regression from a wall… that being said, placing your feet behind your body increases some demand on your achilles tendon, so be mindful when trying.

Stay tuned for further progressions as we move from supported bilateral to supported unilateral!

Rotational strength and speed ideas for athletes. (Last slide is the secret to my 300 yard drive)

Want a stronger slap-shot and a harder punch?

Strength matters, Mobility matters, Intent matters.

Think of your body like a slingshot. The farther you can load and control a movement, the more potential you have to create speed and power.

And if you’re training for power, you have to try to move fast. Intent matters. Don’t just complete the rep. Attack it hard.

Own the range. Load the movement. Move with speed.

Save this for your next workout.

This week we’re celebrating another incredible member spotlight from OPP.

Crystal has been consistient at OPP for more than a year and says she has noticed significant improvements in her strength, balance, and overall movement.

Her biggest win?

“My body does not ever hurt”

As a coach it has been awesome to watch her go from hesitant to do lower body exercises to many impressive lifts including:

Multiple sets of 175 lbs trapbar deadlift
Increasing her 30 lbs goblet squat to 110 lbs Zercher squat
124 lbs Farmers carry for 20 m

A super recent victory was loading / unloading a brand new lawnmower all by herself!

After foot surgery that required two permanent pins and two months of being non-weight bearing, Crystal worked hard to rebuild her strength and confidence over time.

What she appreciates most about training at OPP is the individualized approach and support she receives from staff.

“They always listen if I notice something feels off and they will adapt my exercise.”

Born and raised in Grand Forks, B.C., Crystal has always loved an active lifestyle. Running became a huge part of her life at just 12 years old, and is working on returning back to longer distances.

She currently works as a Vocational Rehabilitation Counsellor with the Canadian Mental Health Association after many years working as a Rehabilitation Assistant. She’s also studying toward a professional designation exam.

At home, she lives with her 16-year-old son, longtime boyfriend, cat Rocky, and dog Vixen.

She also credits her close-knit group of lifelong girlfriends for being a constant source of support.

“They know all of my secrets and are my biggest cheerleaders.”

Crystal joined OPP hoping to stay motivated while building strength, improving balance, and reducing pain.

Now, after more than a year of consistency, she says she genuinely loves training at OPP and the environment the community has created.

Crystal’s positive attitude, consistency, and commitment to improving herself have been incredible to watch over the past year. We’re proud of everything she’s accomplished so far and are excited to continue supporting her moving forward.

Great work, Crystal!