Performance Institute

𝗘𝗮𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗯𝘂𝘁 𝗻𝗼𝘁 𝘀𝗲𝗲𝗶𝗻𝗴 𝘁𝗵𝗲 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁? 👀

You’re working out. You’re choosing nutritious foods. You’re trying to make good choices.

So why isn’t your body changing the way you expected?

Sometimes the missing piece isn’t 𝘄𝗵𝗮𝘁 you’re eating—it’s 𝗵𝗼𝘄 𝗺𝘂𝗰𝗵.

Even healthy foods can add up quickly. A generous spoonful of peanut butter, an extra handful of nuts, a little more oil or dressing… small differences in portion size can add up over the course of a day.

That’s why 𝘁𝗲𝗺𝗽𝗼𝗿𝗮𝗿𝗶𝗹𝘆 𝘄𝗲𝗶𝗴𝗵𝗶𝗻𝗴, 𝗺𝗲𝗮𝘀𝘂𝗿𝗶𝗻𝗴 𝗮𝗻𝗱 𝘁𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱 can be so eye-opening.

Not because you need to do it forever.

But because it can help you learn:

🍽️ What your usual portions actually look like
📊 Where your calories are really going
💪 How much protein you’re getting
🌱 Whether you're getting enough fibre
🔎 And where a few small changes might make a difference

And while fat loss is a common reason people use tracking, the same tool can be useful for other goals too. If you're trying to build muscle, gain weight or improve performance and you're not seeing the results you expect, accurate tracking can help you figure out what's really going on.

𝗧𝗵𝗲 𝗴𝗼𝗮𝗹 𝗶𝘀𝗻'𝘁 𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗼𝗻. 𝗜𝘁'𝘀 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀.
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👉 𝗖𝗵𝗲𝗰𝗸 𝗼𝘂𝘁 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹 𝗯𝗹𝗼𝗴/𝘃𝗶𝗱𝗲𝗼: 𝗖𝗼𝘂𝗹𝗱 𝗬𝗼𝘂𝗿 𝗣𝗼𝗿𝘁𝗶𝗼𝗻𝘀 𝗕𝗲 𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝗶𝗻 𝘁𝗵𝗲 𝗪𝗮𝘆 𝗼𝗳 𝗬𝗼𝘂𝗿 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀? (link in bio)

🍂 Interested in Autumn Shift?

Our FREE Info Session is THIS Wednesday, September 2 at 7 PM via Zoom.

𝗪𝗲 𝗵𝗮𝘃𝗲 𝗷𝘂𝘀𝘁 𝟭𝟱 𝘀𝗽𝗼𝘁𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲 𝗳𝗼𝗿 𝗔𝘂𝘁𝘂𝗺𝗻 𝗦𝗵𝗶𝗳𝘁, 𝗮𝗻𝗱 𝘁𝗵𝗲𝘆 𝗺𝗮𝘆 𝗯𝗲 𝗴𝗼𝗻𝗲 𝗯𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲 𝗜𝗻𝗳𝗼 𝗦𝗲𝘀𝘀𝗶𝗼𝗻 𝗲𝘃𝗲𝗻 𝗵𝗮𝗽𝗽𝗲𝗻𝘀!

📧 Email [email protected] to reserve your spot or register for the Info Session.

🍂 𝗖𝗼𝘂𝗹𝗱 𝘀𝗵𝗼𝗿𝘁-𝘁𝗲𝗿𝗺 𝗳𝗼𝗼𝗱 𝘁𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗴𝗲𝘁 𝗯𝗮𝗰𝗸 𝗼𝗻 𝘁𝗿𝗮𝗰𝗸 𝘁𝗵𝗶𝘀 𝗳𝗮𝗹𝗹?

After a summer of BBQs, travel, restaurant meals and a more relaxed routine, September can be the perfect time to hit the reset button.

But we're not talking about another restrictive diet—or tracking every bite forever.

𝗔𝘁 𝗣𝗜, 𝘄𝗲 𝘂𝘀𝗲 𝘀𝗵𝗼𝗿𝘁-𝘁𝗲𝗿𝗺 𝗳𝗼𝗼𝗱 𝘁𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝗮𝘀 𝗮 𝘁𝗼𝗼𝗹 𝘁𝗼 𝗰𝗿𝗲𝗮𝘁𝗲 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀.

It can help you discover:

🍽️ How much you're actually eating
💪 Whether you're getting enough protein
🌱 Whether you're getting enough fibre
📊 Where your calories tend to go throughout the day
🔎 And what small changes might make the biggest difference for YOU

The goal isn't to become dependent on an app.

𝗧𝗵𝗲 𝗴𝗼𝗮𝗹 𝗶𝘀 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗲𝗻𝗼𝘂𝗴𝗵 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝘁𝗵𝗮𝘁 𝗺𝗮𝗸𝗶𝗻𝗴 𝗴𝗼𝗼𝗱 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝗯𝗲𝗰𝗼𝗺𝗲𝘀 𝗲𝗮𝘀𝗶𝗲𝗿—e𝘃𝗲𝗻 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂'𝗿𝗲 𝗻𝗼𝘁 𝘁𝗿𝗮𝗰𝗸𝗶𝗻𝗴.

That's a big part of what we'll be doing in Autumn Shift: 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗰𝗮𝗹𝗼𝗿𝗶𝗲, 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝗻𝗱 𝗳𝗶𝗯𝗿𝗲 𝘁𝗮𝗿𝗴𝗲𝘁𝘀, 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲𝗱 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴, 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗮𝗻𝗱 𝗮𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆—all designed to help you build momentum without giving up the foods you enjoy.

👉 Read the full blog: Why Short-Term Food Tracking Can Be a Powerful Reset for more on how and why we use tracking as a tool. (link in bio)

🍂 Autumn Shift starts September 13. (𝗜𝗻𝗰𝗹𝘂𝗱𝗲𝘀 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗮𝘀 𝘄𝗲𝗹𝗹 𝗮𝘀 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝘀𝘂𝗽𝗽𝗼𝗿𝘁!)

And our FREE Info Session is Wednesday, September 2 at 7 PM via Zoom.

📧 Email [email protected] to reserve your spot.

𝗔𝘂𝘁𝘂𝗺𝗻 𝗦𝗵𝗶𝗳𝘁 𝗶𝘀 𝗹𝗶𝗺𝗶𝘁𝗲𝗱 𝘁𝗼 𝟭𝟱 𝘀𝗽𝗼𝘁𝘀 𝗮𝗻𝗱 𝗮𝘀 𝘀𝗼𝗼𝗻 𝗮𝘀 𝘆𝗼𝘂 𝗰𝗼𝗺𝗺𝗶𝘁 𝘄𝗲'𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝗮𝗻 𝗲𝗮𝗿𝗹𝘆 𝗮𝗰𝘁𝗶𝗼𝗻 𝗯𝗼𝗻𝘂𝘀 𝘁𝗵𝗮𝘁 𝘄𝗶𝗹𝗹 𝗴𝗲𝘁 𝘆𝗼𝘂 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗼𝗻 𝘁𝗵𝗲 𝗿𝗶𝗴𝗵𝘁 𝗳𝗼𝗼𝘁 𝘄𝗲𝗹𝗹 𝗯𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘀𝘁𝗮𝗿𝘁𝘀!

The floor press is a great way to train the pressing muscles while limiting shoulder extension. It can be especially useful for people who don’t love a traditional bench press, or it can just be a great way to add variety into your program.

⛰️ You chose your mountain. You’ve navigated the detours. But how do you know you’re still heading in the right direction?

This is where things can get tricky.

The scale goes up when you thought it should go down.

Your sleep tracker gives you a terrible score after what felt like a good night.

You have a workout where you’re lifting less than you did a few weeks ago.

And suddenly, you start wondering:

“Is any of this actually working?”

The answer might be yes.

In the final blog of our Choosing Your Mountain series, we’re talking about why the numbers don’t always tell the whole story—and how to use metrics as tools rather than judges.

Because there’s a difference between not making progress and not seeing your progress reflected in a single number.

We’ll look at the scale, sleep, strength, daily habits, and the role a coach can play in helping you know when to give yourself grace—and when it’s time to get back to work.

And if you’re feeling like your own mountain needs a reset after summer, this might be particularly timely…

Our 7-week Autumn Shift Reset is coming soon, with personalized nutrition targets, strength training, metabolic conditioning and ongoing coaching and accountability.

👀 Read the full blog by checking out the link in our bio—and if an Autumn re-boot sounds like what you need, get on the waitlist for our 7 Autumn Shift comprehensive program of 4-day/wk training and nutrition accountability.

𝗦𝗼𝗺𝗲𝘁𝗶𝗺𝗲𝘀 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗶𝘀𝗻'𝘁 𝗮𝗯𝗼𝘂𝘁 𝗰𝗹𝗶𝗺𝗯𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲 𝗺𝗼𝘂𝗻𝘁𝗮𝗶𝗻.

Sometimes it's about finding a new one.

For years, Barb loved golf.

But eventually, the game she enjoyed most was causing more daily pain than joy.

She could have decided it was simply part of getting older.

Instead, she found a new challenge.

Now, long term Performance Institute client, Barb competes annually in the BC Masters Provincial Weightlifting Championships, where the Sn**ch and Clean & Jerk are the competitive lifts.

The video you're watching is her practicing the jerk—one small piece of a lift she's worked hard to master.

If you've been following our recent blogs, you'll know we've been talking about finding your "next mountain."

Some people are motivated by chasing numbers.
Others by competing.
Others simply want to feel healthy enough to enjoy life.

There isn't a right answer.

But if the goal that once motivated you no longer fits your life, don't stop climbing.

Just find a different mountain.