Groundwork Athletics Inc.

Longevity isn’t built through extremes.

It’s built by applying the right training dose, recovering well, and repeating the process for decades.

In our latest blog, we break down why training frequency, and not intensity, shapes the next 30 years.

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How Training Frequency, Not Extremes, Shapes the Next 30 Years - Groundwork Athletics How Training Frequency, Not Extremes, Shapes the Next 30 Years Why the Right Dose of Training Matters More Than Doing More One of the most common questions we hear at Groundwork Athletics is: “How often should I train?” It’s a fair question, but it’s also the wrong starting point. Longevity ...

If there were one habit we’d recommend for long-term health, it would be strength training.

Not for aesthetics. Not for numbers on a barbell.
For longevity.

Strength training improves bone density, protects joints, supports mental health, and helps you stay capable and independent as you age—especially important for busy professionals spending long hours at a desk.

We break it all down in our latest blog.
👉 Read here:https://www.groundworkathletics.ca/2026/01/05/strength-longevity/
👉 Learn about personal training at Groundwork Athletics: https://www.groundworkathletics.ca/personal-training

Best Personal Trainer in South Surrey & White Rock, Vancouver We’ve got Vancouver’s best personal trainers, inspiring you to stay fit, eat healthily & exercise safely. Browse through our trainers’ profiles. Book now.

If you work in this building, or can see it from your office, then you're just moments away from a high quality workout that is tailored to your needs, and guaranteed to improve your mood & productivity! 🙌

If you can see these bright storefront signs, you're just a moment away from a high quality workout that is tailored to your needs, and guaranteed to improve your mood & productivity! 🙌

If you're subscribed to our newsletter (which you should be), you'll know that every month we like to shoutout our clients and give recognition to their recent accomplishments. Whether it be a race, weightlifting competition, triathlon, or anything in between, we want to celebrate you!

If you have a recent achievement you'd like to share, leave it in the comments or DM us the word NEWSLETTER to be featured in our next Newsletter!

QUESTION TIME! 📢

Answer in the comments, which of these statements are true, and which are false? Let's see who knows their facts from their myths... 👇

We're going to provide the answers later tonight 👀

Conveniently tucked away from the noise. If you commute Downtown by bike, be it from the North Shore, East Vancouver or Kitsilano, Groundwork Athletics has ample storage space for you to safely lock up your bike while you workout. Not to mention, this is a great way to sneak in some bonus cardio and activity points for the day 😏

Prioritising protein in your meals is one of the best things you can do for a stable diet. For some, it can be a little challenging to come up with ideas to build meals around a protein source. This week, we’re keeping things real simple as Coach Mitch provides a few of his staple protein sources and his favourite meals to build around them. Please note that every person has different energy requirements, so serving sizes will vary between people.

Click the 🔗 in our bio for a full recipe breakdown!

Starting Friday, June 7th until Friday June 28th we will be offering an "Introduction to Weightlifting" class!

Learn how to perform the two Olympic lifts, the sn**ch and clean & jerk! In this technical class, you will be coached to develop the power, stability, and mobility required to complete these explosive lifts in a class geared to those new to weightlifting.

This will be in place of the "Friday Finisher" class we usually offer at 4pm.

If you are a group training member, this class is included in your group training membership. If you're not a group training member and you'd like to try the class, you're welcome to do a drop in at $30+gst/class for the month of June, which will be billed on July 1st. We'd love to see you there!

Would you like to…

- Learn to feel confident and nourished in your body?

- Confidently make better and healthier decisions in your daily life?

- Develop a sustainable, life-long and healthy nutrition plan where you can live happily?

Our certified nutrition coaches are here to help you build a sustainable diet around your current lifestyle, and assist you in overcoming any stumbling blocks that you may be encountering in your day-to-day nutritional habits. Click the link in our bio or email [email protected] to book your complimentary nutrition assessment today!

Exit City Centre or Granville Station, and follow the signs 😏

When we say we're right in the heart of Downtown, we mean it! We are just steps away from Vancouver City Centre Station, Granville station, and many major offices in the Downtown core. Perfectly located for a workout on your way to/from work, or even on your lunch break!

As we mentioned in our last blog post, men and women have fairly similar dietary needs for the most part when it comes to macronutrients: protein, carbohydrates, and fats. There are, however, some important differences that are worth paying attention to when it comes to micronutrients. Micronutrients are equally important for optimizing your physical and physiological health. But before you go running to the supplement store, let's take a look at how you can find some of these key micronutrients through whole foods:

Zinc (11mg/day): Plays a key role in reproductive and immune function, as well as the metabolism of testosterone. Helps maintain male reproductive health, muscle mass, and overall vitality. Can be found in shellfish (oysters, crab, lobster), red meat (particularly beef and lamb), and legumes such as chickpeas, lentils, and beans. While the zinc content in plant foods may be lower compared to animal sources, they can still contribute to overall zinc intake, especially in vegetarian or vegan diets.

Magnesium (400-420mg/day): Adequate magnesium levels can support strength, endurance, and optimal muscle function during physical activity and exercise. It also helps regulate heart rhythm, blood pressure, and vascular tone. While magnesium needs can vary based on factors like age and activity level, men often require more magnesium than women due to their typically larger body size and muscle mass. Foods such as spinach, kale, and collard greens are excellent sources of magnesium. It can also be sourced from nuts and seeds (such as almonds, cashews, peanuts, pumpkin seeds, sunflower seeds) and whole grains (oats, quinoa, brown rice, whole wheat)

Vitamin E (15mg/day): Vitamin E serves as a potent antioxidant in the body, helping to neutralize free radicals that could cause poor fertility in men. It may also play a role in supporting prostate health, particularly in reducing the risk of prostate cancer and other prostate-related conditions. Like Magnesium, Vitamin E can also be found in nuts, seeds, and leafy greens. Certain vegetable oils are rich in vitamin E such as sunflower oil, safflower oil, and olive oil.