HYACK Strength & Conditioning

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HYACK Strength & Conditioning HYACK Strength & Conditioning
Group Fitness - Personal Training - Nutrition

10/15/2026



THURSDAY - Performance Is Progress

If you can lift more, perform more reps, recover faster or move with better control than you could five weeks ago, your body has changed.

Don't let one number erase everything else you've accomplished.

10/13/2026



TUESDAY - Fat Loss vs. Weight Loss

Losing weight and improving body composition aren't always exactly the same thing.

If you're losing fat while maintaining or building muscle, the scale may move slower while your body continues to change.

10/12/2026

6 week Re-Build week 5

5am
Mon - no class
Tues - Bars upper body
Wed - city run
Thurs - 40 / 20 HIIT
Fri - Bars lower body
6am
Mon - no class
Tues - Bars upper body
Wed - Chipper re-build / abs
Thurs - 40 / 20 HIIT
Fri - Bars lower body
6pm
Mon - no class
Tues - bars upper body
Wed - Chipper re-build / abs
Thurs - Muay Thai
Fri - Bars lower body

10/08/2026



THURSDAY - Sore Doesn't Mean Better

Being extremely sore isn't proof that you had an amazing workout.

The goal is to create enough stress to improve and then recover from it.

Train. Recover. Adapt. Repeat.

10/07/2026



WEDNESDAY - 10-Minute Recovery Challenge

Take ten minutes today for deliberate recovery.

Walk, stretch, do mobility work or simply slow down and breathe.

Recovery doesn't always require another workout.

10/06/2026



TUESDAY - Sleep Is Performance

You can have the perfect program, but constantly training exhausted makes everything harder.

Give sleep the same attention you give your workouts this week.

Even getting to bed 30 minutes earlier is a worthwhile improvement.

10/05/2026



MONDAY - Recovery Is Training

You don't actually get stronger during the workout.

Training provides the stimulus, recovery gives your body the opportunity to adapt to it.

This week we're paying attention to what happens between workouts!

10/04/2026

6 week Re-Build week 4

5am
Mon - Bars upper body
Tues - City Run
Wed - 40/20 HIIT
Thurs - Lower Body bars
Fri - No class
6am
Mon - Bars upper body
Tues - Chipper Re-Build
Wed - 40/20 HIIT
Thurs - Lower body bars
Fri - No class
6pm
Mon - Bars upper body
Tues - Chipper Re-Build
Wed - 40/20 HIIT
Thurs - Muay Thai
Fri - No class

10/01/2026



THURSDAY - Earn the Weight

Heavier isn't automatically better.

If adding weight destroys your technique, you've stopped progressing and started compensating.

Own the movement first. Then earn the heavier weight.

09/29/2026



TUESDAY - Progressive Overload

Getting stronger doesn't mean adding huge amounts of weight every workout.

One more rep, slightly better technique, a heavier dumbbell or more control can all be progress.

Give your body a reason to adapt.

Chipper Re-Build is the perfect program to apply progressive overload each week.

Address

825 Mcbride Boulivard
New Westminster, BC
V3L4L7

Telephone

+16043293758

Website

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