Compass Lifestyle + Fitness

STUDIO UPGRADES! ✨

It has almost been one year in this magical spot tucked right in the North Shore’s natural beauty.

When it came time to paint the main wall I decided on painting The Lions, known as Ch'ích'iyúy Elx̱wíḵn ("The Twin Sisters") in the Sḵwx̱wú7mesh (Squamish) language. They have a special place in my heart and I get lost in looking at them every time I see them. And now, I get to see them even when I am inside 🤍

Do you love the mural?

Grounding. The outdoors grounds me. It is absolutely necessary to find something that grounds you and be able to practice or attain it daily. Too often we can get caught in the busyness of our lives and neglect to check in with ourselves and find the time to ground. Over time, neglecting our basic needs to reset ourselves will lead to burnout, resentment, anxiety, neglect of ourselves and more.

What grounds you? Do you get to practice it everyday?

Today. Take just one step today. It is one step more than you took yesterday!

We easily get caught up in the

“I will start after the weekend”
“The holiday is coming up so I will wait until after”
“It’s raining”

It’s Vancouver, it’s always raining…

So… today. Today you will take just one step.

What will yours be today?!

Foam Rolling is very much a part of my and my clients lives. As a corrective exercise specialist in the biomechanics method myofascial release is a large part of programming.

We utilize a foam roller and in some cases manually administered myofascial from yours truly to promote muscle skeletal mobility and pain to help relax contacted muscles and lengthen the tissue in our bodies called fascia. It also helps promote circulation which is imperative to muscle repair and generation.

It may be painful at first but our bodies tissue will become receptive the more we do it!

Small Changes Can Yield Big Results! 🤗

They also allow us to not completely disrupt our existing lives giving us the chance to build lasting sustainable habits that are SCALABLE

For example, if you add in 20 minutes of movement everyday that you were not already doing before that equates to 140 minutes or just over two hours each week. Times that by 4 and you my friend have added on 9.3 hours of movement in the month you did not do before 🤯

Another small change could be that extra hour of sleep. I know getting lost in a show is AH-MAY-ZING but if we find ourselves doing it every night and consistently not getting 7-9 hours of quality sleep our bodies cellular response is going to start to go haywire.

One of my favourite small changes is water intake. Upon waking drink a glass of water. Aim to drink double what you are drinking a day and work up toward 3-4 litres a day depending on your size.

All of these are completely scalable. Start small and see what you can build on!

MY PRIVATE STUDIO 🤍
Nestled amongst the trees in the Lower Seymour area in North Vancouver is a small dream that came true in late October 2022.

I am not sure why I didn’t post about this when I first opened my doors but I think it had something to do with it not feeling complete. A few days ago I was able to install my vinyl lettering for my front door and for the first time it felt official! I am hoping this final piece of the puzzle (like the infamous rowing machine that is not pictured but is in fact very real) opens up the energy for welcoming all of you to my new space 🤍

It’s been a wild ride…

On Friday December 17, 2021 Compass Lifestyle + Fitness held the Second Annual holiday workout fundraiser “The 12 Days Of Christmas” with all proceeds going to North Shore Search and Rescue.

What started out as a small Christmas Wish to raise $400 in 2020 quickly was challenged by friends and clients to hit $1200. Well, we hit $1700!

The goal for 2021 was to DOUBLE the amount. With the support from some amazing sponsors for prizes and the pure support from all of you, I am proud to say as a team we did it again… we raised $3765!

BUT… here is where it got interesting! I had an anonymous donor match that and a last minute sneaky donation to hit a grand total of $7555!

Compass Lifestyle and Fitness was born with an emphasis on lifestyle. I exemplify a lifestyle that encompasses spending time in the outdoors to aid with building awareness to ones surroundings ultimately leading to being present in life. Taking clients on adventures across the North Shore and raising their awareness is something very special that I can give them. I never undervalue the power the outdoors has on overall well-being. Choosing North Shore Search and Rescue as the organization I would like to align with moving forward with any fundraising efforts is an honour.

My goal moving forward is not only to hold this fundraiser annually but to continue to build awareness toward having a safe and enjoyable experience in the outdoors. Even if I am just one more voice, it may keep one more person from not making it home.

Thank you to each and every single one of you that donated, participated, gifted prizes and pushed me that little bit harder to make my Christmas wish brighter than I ever imagined it could have been.

See you in the mountains and on the water and let’s take it all in.

Karina
🤍🌲🏔🌊







vancity

HERE WE GO!
2nd Annual Holiday Workout Fundraiser supporting North Shore Rescue!

I am so beyond excited to have created this event! This year I have amazing sponsors that have donated prizes and have absolutely added so much support to help me raise aim to hit my goal of raising $3600 this year!

Thank you so much to:
The Destination Slope and Surf Outfitters Fabled Pine Coastaleo Quoth Cascadia Board Co. AllTrails gogglesoc SWEAT Vancity

I couldn't have done it without you...

Please share this event with anyone you feel might be interested! I would appreciate it so very much!

Karina
x

IT'S BACK... AND IT'S BIGGER AND BETTER THAN LAST YEAR! ...a Chance To Win a Paddleboard + Other Amazing Prizes?! THE SECOND ANNUAL...

🔴🤍MY CHRISTMAS WISH!🤍🔴

Wants To Raise $3600 For And I Need Your Help!

..HOW?...

✨💪🏻ONLINE HOLIDAY WORKOUT💪🏻✨

FRIDAY DECEMBER 17TH, 2021
6:00PM PST

COMPASS LIFESTYLE + FITNESS IS BRINGING YOU AN ONLINE + LIVE HOLIDAY THEMED WORKOUT!

"THE 12 DAYS OF CHRISTMAS"

WHICH WILL GET YOU MOVIN' BEFORE YOU GAIN SOME LOVIN' FROM YOUR HOLIDAY OVEN!

FOLLOWED BY A RELAXING STRETCH KINDA LIKE THE ONE YOU WILL NEED IN YOUR WAISTBAND FROM THE FESTIVUS!

you only need a mat + yourself!

don’t want to workout? no problem! you can still donate!

..WHY I NEED YOU!...

🔴GOAL🔴
$3600 which is double of the $1800 raised last year!

This year some very generous sponsors have donated prizes to the cause for participants to win! I cannot thank these sponsors enough for their support to help me take what was supposed to be my “little” fundraiser last year with a goal of $400 to what it is this year!

QUOTHLIFE PADDLEBOARD KIT
SKIMBOARD + DRYBAGS
GIFT CERTIFICATES
SUNNYSOCS
TRAVEL MUGS + WATERBOTTLES
MOUNTAIN ORNAMENTS + KEY HOLDER
NORTH SHORE SIGN

And from anonymous sponsors…
WINE BASKET
winery WINE BASKET
CYPRESS MOUNTAIN Lights To The Lodge Tickets

..REGISTRATION...

FOR MORE DETAILS, TO DONATE + REGISTER THE LINK IS IN MY BIO IN THE LINKTREE LINK!

Hope you will join!

thank you thank you thank you

Karina
🤍

I am so inspired to have a space like in Whistler!

It’s warm, inviting and it just resonated with me… dreams have to start somewhere right??!