We all need structure in our life.

Success is achieved through hard work and discipline, not an airy-fairy approach. If you are a parent, you know this to be true. Children function best when they have structure and routine. They need to know boundaries, when their bed time is, and the rituals they need to perform before bed. If you wonder why your kid is cranky, acts out, or has behavioural problems, look at your life and schedule. You need to live your life around their schedule, not the other way around. But what if you are not a parent, how can you relate to this? Think of something you have achieved in your life, like getting a black belt, a university degree, a good job or the man/women of your dreams. You did it through consistent and structured hard work.

What does this have to do with fitness?

It has everything to do with it! If you are an on-again-off-again type of fitness person, then you will get those kinds of results (which isn’t much). I’ve amusedly observed these type of people in gyms for 20+ years. But, if you consistently build exercise into your routine, you will get the results you want, have the body you want, and most importantly, be able to do the things you enjoy.

At Peak Synergy Fitness, we just had our first member, Ryan, reach 100 classes. It is nothing extreme, his results are excellent because he is consistent…period. He comes every M/W and every other Thursday while only missing a couple of classes because of minor injuries (not from Peak!). You wouldn’t think just 2-3 times per week could make such a huge difference, but it does. Those 100 classes transformed not only his body, but also his mentality as a person. Ryan walks into the gym with more confidence than ever, and instead of looking for the easiest version of an exercise, looks for the most challenging one he can do. His arms have doubled in size, and he has kept his body fat low.

Why do people like Ryan get the results they do? Consistency, structure, and one very important thing – memory. He remembers that heavy strength training and intelligent metabolic conditioning got him there. He is not suddenly going to join “Globo Gym”, do step classes, and start running marathons.

The definition of insanity as per Albert Einstein: doing the same thing over and over again, and expecting different results. So, if  by training a few times a month, or when the mood strikes you, you expect results, that is insane. Schedule 2x/week into your schedule for 2017. Every single person has time for this. If you say you don’t, then your health is not a priority. You need to put your health first, so that you can be there for your family and family. Act now!

In Health,

Coach Kumar

Unabashedly educating you on how you can win in life with your fitness, sleep, diet, and stress management.

Apocalyptic Training – Worst Case Scenario Readiness

Is your training useful to you?

In a catastrophic emergency, would all your training aid yourself, your family, your community? Or…are you the one whining about the scrape on your leg, the lack of water or not being able to update your Facebook status? If there was an earthquake right now, would you be out there digging for survivors, lifting beams and pillars off of people or would you be the one crying in a corner? Is this too grim? Maybe, but I always want to be prepared for anything life and mother nature has to throw at me.

At the age of 19, I lifted a car out of a ditch that was about to slide down a mountainside.

It was a cheap, feather-light import, but it was still a car. I was prepared to let it go if it started taking me down with it, but I managed to bounce then lift it to safety. I saved my friends car and felt pretty damn good about it. I would not have been able to do that if I spent my high school days playing video games. Instead, it was spent weightlifting 90 minutes a day, 6 days a week. Fast forward 25 years and I still feel confident in my ability to be useful in an emergency. I am extremely strong, know how to start a fire, build a shelter, tie knots, collect water, administer any kind of first aid, talk to people, lead small and large groups, and take charge or take orders.

If you know me well, you know I am prepared. ALWAYS.

I have emergency kits at work, in my car, in my home. But, that is just part of it. No amount of preparation can help if you are not mentally and physically prepared. Your training must mirror what you hope to become in a stressful situation. Biceps curls may be for the girls, but it won’t help you in real life! I talk a lot about stress inoculation to my kids and my martial arts students. We must train like how we want to perform in competition (or an emergency). It gives me goosebumps to watch someone really train with ferocity. Instill some seriousness into your training and your benefits will skyrocket.


Can you sprint full speed for 100 meters? Can you lift at least your body weight from the ground? Can you squat your body weight? Can you do at least 20 push-ups? Can you hang from a bar for 30 seconds? Can you walk non-stop for 8 hours? Can you carry your children or injured dog 1km? Can you balance on a beam 2 stories high? Can you crawl in and under tight spaces? I would consider these all essential survival skills that you can work on in a Coquitlam, BC gym.

If you wonder why we do animal crawls/walks, hops, jumps, hanging, squatting, pressing, etc, this is why. There is always a method to my madness. I want my clients to be strong, fit, healthy, pain-free, not only in life but also in worst case scenarios. It’s not rocket science. Training for this stuff is easy, it just takes some imagination, and not worrying about how you look. It’s especially fun to get down to ground level if you have kids. So, start today. I always hope for the best, but I am still prepared for the worst. You should be too!

In Health,

Coach Kumar

Unabashedly educating you on how you can win in life with your fitness, sleep, diet, and stress management.

Client Transformation Story: 40lbs and counting!

Bryan’s Weight Loss Transformation Story:

Body Transformation Weight Loss

“I joined Peak Synergy Fitness at the end of 2015, with the intention of improving my overall fitness and health with the help of some group classes. Prior to joining Peak, I had never attended a group fitness class before and wasn’t really sure what to expect. Believe it or not, the routine of going to the gym without a plan or any idea of what I was doing, wasn’t all that successful in helping me with weight loss!

I weighed in on January 11th 2016 at 252.8 pounds. The weight itself wasn’t a surprise to me, but Coach Kumar, who helped me in taking some before and after pictures, warned me prior to looking at them that seeing yourself in a picture is always going to be different than in a mirror. And he wasn’t lying; if “the camera adds 10 pounds”, there must have been a few more on me than I was aware of!

A year to the day later, I weighed in at 211.0 pounds, for a total loss of 41.8 pounds. Keeping an accurate log of my weight throughout the year meant the weight itself wasn’t much of a surprise a year later, the surprise was now seeing the pictures of myself and seeing the transformation. If anything, this one-year follow-up isn’t the finish line, it’s a checkpoint on my continued journey.

Body Transformation Weight Loss

After hitting a high of about 280 pounds a few years ago, I began making progress to get to the 250ish mark over the last few years. That number seemed to be a plateau that I wasn’t able to get below on my own, so it motivated me to start making some more changes, and reach out to the experts at Peak.

The biggest change that I stubbornly tried to fight off for as long as possible was cleaning up my diet. Joining peak forced me to finally do so, which made a world of difference. To help monitor my progress, I downloaded an app for my iPhone to track my daily weigh-ins. Both Maria and Kumar have been amazing resources for assisting me on my journey, offering suggestions to improve on different workouts, but also advice on my nutrition/diet/lifestyle. This major change was definitely the catalyst to breaking past my plateau and seeing such a big transformation over the year.

Coming to Peak has made me feel accountable to show up and take responsibility for my own results, and I now look forward to attending after work to blow off some steam and join the workouts. It’s become a regular part of my routine that I never imagined that I would be doing, and I love it! Kumar has most recently given me the challenge to make my legs stronger in 2017, and he is giving me the tools to succeed and keep me focused on improvement. Here’s to 2017, and another year of success! Thanks Peak!”

Body Transformation Weight Loss

Ready to start your own success story? Our 3 Month Unlimited Transformation Package is the perfect kick-start for your journey. Click here to register and get started on your transformation!

Intuitive Training – Using Mindfulness to Optimize Results

trusting_your_intuitionIntuitive training is the key to success. Blindly following a program without really listening to your body is a sure-fire way to burn out, or get injured. But what does it mean to train intuitively? Read on to find out.

You just read Muscle and Fitness Magazine and now go to the gym to follow the Ultimate Glute Scorcher routine. You ignore that you have tight hips, you tweaked your hamstring running for the bus this morning, and you only slept 5 hours last night. You grind your way through the workout doing multiple sets of squats, lunges and all sorts of variations thereof. That is the opposite of training intuitively!

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The Basics And Why They Work

Using The Basics of Exercise To Get & Stay Fit

Where to start with fitness

In fitness you will often hear about getting back to the basics. There is a reason for that: it’s because they work.

Some gyms and coaches will give you cutting edge exercises and use technologically advanced equipment. You may be hooked up to monitors, or competing against some imaginary opponent; but all we really need is our own body weight and some simple bars and plates.  Heck, if you don’t have weights, do what the Scots do, lift heavy stones.
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Why Steven Seagal Got Fat: Efficiency

Why did Steven Seagal get fat? He became too damn efficient. In the eighties and early nineties he was lean, athletic and fast. His Aikido skills (Japanese Martial Art) were among the top Aikidoka in the world. Re-iterating something that has been gaining speed in the fitness community, the greater efficiency we gain at something, the less effect it has on our physiology. So, when someone gets to the level of mastery of a skill, it no longer has the same training effect it did when they were just learning it.
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Just Go With the Flow: Achieving Flow State Performance

2dc8d9a_largeIn psychology, flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does. Flow is completely focused motivation. It is a single-minded immersion and represents perhaps the ultimate experience in harnessing the emotions in the service of performing and learning. In flow, the emotions are not just contained and channeled, but positive, energized, and aligned with the task at hand. The hallmark of flow is a feeling of spontaneous joy, even rapture, while performing a task, although flow is also described as a deep focus on nothing but the activity – not even oneself or one’s emotions. Read more

Consistency: Your Trump Card for Health

Consistency. It is so elusive to many of us. We all have good intentions of eating right, getting plenty of sleep, exercising, reading more, watching less TV etc. But, there is the pull of the sofa, TV, or Facebook that ends up wasting our time, and before we know it, it’s bedtime and we haven’t read, meditated or done the dishes.Being-consistent
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How to Motivate your Training Partner

How do you motivate your training partner? Are you the kind of person that shouts loudly to motivate? Do you cheer like you are the leader of the BC Lions Feline Dance Squad? Do you say nothing?coach-yelling

Motivation is a big part of being a training partner, coach or instructor. Some people cannot train alone. They need that external push. But, how you are motivating them can play a huge role in how they perform, and whether or not you give them that extra push…or just irritate or distract them.

I’ll tell you what I can’t stand. Hooting, hollering, and wahooing. It is a distraction and the high pitch squeal throws me off. Ask any high-level athlete, (I’m not saying I am high level) and I am sure they will tell you the same. Meaningless words and shouting do nothing to motivate people. Read more

Neck Pain And What To Do About It

Up to 90% of Canadians will suffers some sort of episode of back pain in their life. Even more people will suffer an episode of neck pain. There are many causes of this, and in today’s society of seated people, with chair-like postures, the incidence of neck pain has increased dramatically. The turtle neck posture has almost become the norm. It’s quite rare to see people with good posture, and when we see people with it, we take notice, since so many people are C-shaped through the whole spine, with head jutting forward, inches off its axis. The creates a terrible shear force on the discs of the spine.
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