Author: Mike

On Dec. 5, we posted this picture of Niki, and it was a hit on Instagram.

Niki joined us in January 2017 as part of a six-week New You Challenge, and she didn’t stop when the challenge ended. Over the last 11 months, she’s lost 40 lb. by training three times a week at 6 a.m. and eating better. It’s amazing but not surprising. Our members have shown us that they are regularly capable of incredible things.

I get to see a lot of pictures like this as part of my day job at the CrossFit Journal. Just last week, I saw a 300-lb. grandfather on the left and a 190-lb. guy on the right. His transformation also allowed him to eliminate symptoms of disease, and his health improved so dramatically that his doctor took him off medications. All that happened in about a year, too.

Earlier in the year, I read about a husband and wife who weighed 932 lb. combined. Over three years, they’ve lost about 400 lb. together

These are very obvious transformations, and you’ve no doubt seen others on the Internet and in our gym. Beyond visible changes in weight and body composition, we’ve seen strength and conditioning improve, we’ve seen health markers improve, and we’ve seen people smile more and stand up a little straighter as they find success and confidence.

So what does it take to make a transformation like this? We believe it’s two things: commitment and support.

No change is easy. You have to break a habit, forgive yourself when you make mistakes, and commit to new behaviour. Expect to stumble a few times. Maybe many times. But true commitment means you’re prepared to keep going in the right direction no matter what. We can’t make this decision for you, but we can tell you with certainty that your life will improve if you commit to health.

That commitment needs to be reinforced with support. That’s where we come in. You make a choice, and then we’re all in to provide you with sound training plans, nutrition information, motivation, community, accountability and praise. You have to commit to doing the work, but we’ll tell you exactly what to do to become fit, and we’ll be right beside you.

To get you started, we’ve created the 204 Vitality program. It’s the perfect support program for a lifestyle change whether you’ve fallen off a fitness program or have never worked out. We’ll provide you with nutrition information that will complement your time in the gym, and we’ll do before/after Inbody body-composition scans so you can see exactly how your body changed.

No experience required. Just commitment.

Here are the details:

Program length: Jan. 8-Feb. 27 (6 weeks)

Times: Tuesdays and Thursdays at 7 p.m., Saturdays at 8 a.m.

Cost: $250 + gst

Includes: Nutrition seminar, 2 Inbody scans ($55 value)


If you’re a current member and have a friend or family member who wants to get fit in 2018, please send them this link:

I recently got back from a trip to Scotts Valley, California, where I listened to CrossFit’s founder speak about his goals for the company. Earlier this year, “60 Minutes” suggested Greg Glassman is generally regarded as “the most powerful man in fitness today,” but Glassman isn’t like most people in the fitness industry. In fact, he’s not like anyone in the industry. He’s not a loud, bouncy, high-energy trainer like the ones you see on TV.

He typically wears jeans, a T-shirt and a baseball cap. He’s about as far from Richard Simmons, Jillian Michaels and Bob Harper as you can get. He sounds more like a mathematician than a trainer. That isn’t an accident. Greg was raised by an actual rocket scientist who taught him to demand data and proof. Science is a big deal to Glassman, and when he created his program, he based it on data.

I’m no mathematician, but Greg’s system instantly appealed to me because I’m also not a salesperson.

In fact, I hate selling things. I used to dread going door to door to sell chocolate bars or fundraise for school projects. I was a poor shoe salesman when I worked at Sport Chek. In another job, I gloriously failed selling knives. I think I sold exactly two, both to a relative who took pity on me, and I was so nervous during sales pitches that I once chopped the tip of my finger off in front of a customer. Selling just makes me feel weird.

And yet Crystal and I run a business and offer services. Here’s why we can do that: The CrossFit program doesn’t require sales. Sure, we speak to clients about our services, but those conversations are about as far from sales pitches as you can get. When we talk to potential clients, we’re able to tell them with confidence how we can help them, not what we can sell them. That important difference was highlighted for me by my friend Chris Cooper, who runs a very successful gym in Sault Ste. Marie. 

Over the last nine years, we’ve seen people get stronger, lose weight, lose body fat, improve health markers and completely change their lives. It feels weird to say it, because I’m not a salesperson hawking magic tonic. But we’ve seen these changes repeatedly, and we can say with absolute confidence that everything is going to improve if people work out at our gym and eat the way we say they should eat.

As an example, everyone who steps through our doors gets fitter. That’s documented in the giant stack of logbooks at the front of the gym. Not one person ever got less fit. 

As another example, we saw dramatic improvements from every person who followed the plan in a recent nutrition program. Crystal went to the gym to scan people after the challenge, and I sat at home waiting for her to tell me how much weight they all lost. All told, it was about 120 lb. as a group. That’s a lot of weight.

Those results make it very easy for us to explain how we can help people. I don’t sell anything. I just tell people about our members and their many successes. 

As 2018 rolls around, fitness and health often come to mind for people who know they need to start moving in the right direction. We’d like to help those people accomplish their goals because we know they can improve their lives. 

That information doesn’t mean a lot coming from me. But it will mean a lot coming from you. If people in your life could use help with health and fitness, please do us a favour: Show them your data. Show them your numbers. Show them your log book. Show them documented improvements in strength, conditioning, weight, body composition and blood work. Show, don’t tell, as the old saying goes. 

And if you’ve fallen off your fitness plan in the last year, review your own data. Review health markers and note if they’re moving in the wrong direction since you stopped training. Review your goals and ask yourself if you’re moving toward them. Take a look at your logbook and review what you accomplished when you were training, then make time to train again so you can reap the rewards. 

If anyone you know could use some help with fitness, please help him or her to book a free consultation by clicking here. And if you need some help, book a session. We’d love to talk with you and tell you what you can accomplish. 

Dragon and Nighthawk

Part 1

Snatch cluster ladder
10 (135/95 lb.)
8 (145/105 lb.)
6 (155/115 lb.)
4 (165/125 lb.)
2 (185/135 lb.)

Time cap – 12 minutes

Athletes have 2 minutes to hit a heavy single at the 12-minute mark

Rest 6 minutes

Part 2

21-15-9 reps of:

Ring dips
Dumbbell ground-to-overheads (50/35 lb.)

3 rounds of:
6 bar muscle-ups
12 kettlebell snatches (70/55 lb.)
24 wallball shots (20/14 lb., 10/9 ft.)

Time cap: 16 minutes

Rest 5 minutes

As many rounds and reps as possible in 10 minutes of:
10 pistols
15 shoulders-to-overhead (155/105 lb.)
50 double-unders

204 Lifestyle and D.A. Niels would like to invite you to a very special evening of wine, appetizers, education and shopping.

There is no cost, but we ask that you RSVP either to or via Facebook. Neil, Analyn and their staff will be opening the store just for our honoured guests. As many of you know, Neil and Analyn are founding members of our Legends fitness program, and we’re thrilled to partner with them for this event.

When: Friday, Dec. 1, 6-8 p.m. 

Where: D.A. Niels., 485 Berry Street, right next to the gym.


– 204 Lifestyle’s Crystal Kirby-Peloquin and Joanna Gies, RD, will present a host of holiday hacks and nutrition tips for staying fit and healthy during the holidays.

– Beverages and appetizers provided.

– D.A. Niels will generously offer 20 percent off on purchases. Feature item: Wine glasses with clever, stylish measuring marks to make macro tracking easy. If you need any kitchenware—including scales and measuring cups—don’t miss this event.

Please RSVP by Nov. 27.