Flex Workout Gear: home workout equipment, and general commentary on exercise equipment.

Rush Boot Camp: outdoor workouts, and outdoor workout related information.

Trio Cooking: simple meal ideas, smoothie recipes, and nutrition related information.

View Fitness: sports and activities for fitness, and general commentary on fitness.

The only reason I created the Rush Boot Camp website is to have workout videos and ebooks that are specifically targeted towards the “boot camp” keywords. But the actual workouts on that website are really no different from the workouts I post on my Mode Athletics website.

Actually, there’s one main difference between the Rush Boot Camp ebooks, but that’s only a difference between my Rush Boot Camp ebooks and my old Mode Athletics ebooks. Regarding this particular detail, new Mode Athletics ebooks will be identical to the Rush Boot Camp ebooks. The detail I’m referring to is continuously looped resistance bands vs. resistance tubing.

Old Mode Athletics ebooks used resistance tubing. My Rush Boot Camp ebooks use continuously looped resistance bands. New Mode Athletics ebooks will also use continuously looped resistance bands.

The first workout bundle I’m releasing for the Rush Boot Camp website will include 7 ebooks:

1. Metabolic Boot Camp Workouts
2. Unilateral Boot Camp Workouts
3. Tabata Boot Camp Workouts
4. Challenge Boot Camp Workouts
5. Depletion Boot Camp Workouts
6. Express Boot Camp Workouts
7. Bodyweight Boot Camp Workouts

All of the workouts in the Boot Camp Workouts series will require both resistance bands (preferably continuous loop bands, but you can manage with tubing) and a suspension gym (single-anchor or dual-anchor, doesn’t matter).

The ebooks will be available for purchase individually, or as part of a bundle for a 43% discount.

I’m tentatively planning on launching the new ebooks Tuesday afternoon, so sign up to my Mode Athletics and/or Rush Boot Camp email lists if you’d like to be notified as soon as these new ebooks are released.

I don’t have any space to use Battling Ropes for my home workouts, so you’ll never see them in any of my Mode Athletics videos, but I might eventually use them in my Rush Boot Camp videos.

If you’ve got enough open space where you workout, I highly recommend you pickup a Battling Rope.

Interestingly, the longest and most detailed free fitness advice that I give to people who contact me online is to people who message me via YouTube. It’s strange, but I actually provide more helpful and comprehensive answers via YouTube personal messaging than I do via email. Emailing me for free fitness advice is hit or miss, but if you contact me through YouTube, you’ll get a very detailed and well thought-out response.

So if you haven’t done so already, be sure to subscribe to my YouTube channel if you’re interested in having access to your own online personal trainer who’s more than happy to answer any exercise questions you have and help you out with your fitness goals.

I’ve participated in, and witnessed, countless group fitness workouts that all end with the instructor walking around and slapping high-fives with EVERY participant in the group at the end of EVERY workout.

It’s feels fake when you’re receiving one of those generic high-fives, and it looks incredibly forced and uncomfortable when I see other boot camp instructors dishing out high-fives to people just for showing up and putting in a good effort during the workout.

At my boot camp program, showing up and kicking ass during the workout is not cause for a round of congratulatory high-fives. If you register for the program, it is expected that you are going to show up and kick ass during each workout. Anything less is a disappointment.

Maybe if you go above and beyond the call of duty and do something really exceptional during a particular workout, I might give you a high-five. But it would have to be something that truly impresses the hell out of me. Simply showing up and working your ass off during my workouts will not earn you a fake high-five.

So if you’re looking to be declared a winner just for showing up to your boot camp workouts, then join another boot camp program. You will not be satisfied with my boot camp. But if you’re looking to join a program where hard work is expected, and anything less is considered a disappointment, then you’ll find what you’re looking for at my boot camp.

Visit my boot camp website for more info about my Vancouver group fitness programs.

Here is the exact formula that I use to make my workouts so awesome. This formula has been tweaked and refined over the course of several years to become a proven formula for running high-quality group workouts that are effective, motivating, and fun.

All Equipment Is Provided For You. Transporting exercise equipment is a huge pain in the ass. If you join pretty much any boot camp program in the Lower Mainland, you will be forced to purchase your own dumbbells, exercise mat, and in some cases a stability, and lug that equipment to and from every workout.

If you join my boot camp program, you do not need to bring any of your own equipment to the workouts because all of the equipment will be provided for you. All you need to do is show up. By making things as convenient as possible for you, you’ll get more enjoyment from my boot camp program, and you’ll be significantly more consistent with the workouts.

You’ll Know Important Workout Details Ahead Of Time. I’ve participated in countless group workouts that have been run by other companies, and one of my biggest complaints about those workouts is that the instructors almost never give out advance notice about how the workout is going to go. Essentially they just keep telling you what to do next, almost like they’re making things up as they go.

No matter what exercise I’m currently doing, I want to know what exercise is coming up next, because it’s relevant to how I perform the current exercise. If I’m doing a set of pushups, and my next set is burpees, that is important information to know while doing pushups. And I’m doing a set of pushups, and the next set is a rest period, that’s also very important.

But at most workouts I’ve participated in, participants are never told what exercise is coming up until they’re about to start performing that exercise. That is a huge pain in the ass and makes for an awful workout. At my workouts, you will ALWAYS know what exercises are coming up next so that you can adjust your workout intensity accordingly and get the most out of each workout.

Zero Pointless Abdominal Crunches, Zero Boring Jogging. Crunches are useless and jogging is boring, so you will never do either of those exercises at my boot camp program. Banning useless crunches and boring jogging may seem like an obvious way to run high-quality boot camp workouts, but the vast majority of boot camps still devote entire workouts to doing crunches and jogging.

40 Seconds Per Exercise, 20 Seconds Between Exercises. It took a while for me to discover the perfect work/rest ratio for my resistance training circuits, but after much testing, I determined that 40 seconds of exercise, following by 20 seconds of rest/transition between exercises is the optimal work/rest ratio to allow people to work hard and get the most out of the workouts.

Many boot camps still spend 60 seconds per exercise, and that’s way too long to spend at each exercise. With 60 second sets, you’ll either need to be using a ridiculously light amount of resistance (i.e. such as the useless dinky hand weights most boot camps make you use), or you’ll stop well before the 60 second time limit, essentially wasting time that could have been spent moving on to a different exercise.

At my boot camp program I’ve done all the research to figure out the optimal amount of time to spend performing each resistance training exercise, which means you’ll get the maximum results in only two or three workouts per week.

2 Sets Of Each Exercise Per Workout. Just like I’ve discovered that 40 seconds per set is the optimal time to spend on each exercise, through extensive testing I’ve discovered that 2 sets per exercise is optimal to allow for the best combination of workout intensity, effectiveness, and enjoyment.

I’ve tried having people perform upwards of 5 sets of an exercise at my boot camp workout, and what I’ve found is that the workouts get really boring that way, and when people get bored, workout intensity drops, and workout attendance drops. If I can keep people from getting bored, they push themselves harder, attend more regularly, and get better results.

So at my group workouts you’ll never do more than 2 sets of each exercise per workout. I will encourage you to push hard during every set since you’re only doing 2 sets per exercise. And before you start to get bored with a certain exercise, you’ll be done that exercise and will have moved on to something else.

Additional Motivation Provided By Exercising With A Partner. My workouts are circuit training workouts where I setup stations and you rotate around the circuit spending 40 seconds at each station. Back in 2008 when I was still working out all the details of my boot camp format, I tried setting up 10 to 15 different stations, and putting each participant at their own station.

I found that people workout harder if they another person at the same station, so instead of having 10 to 14 stations with one person per station, I tried setting up 5 to 7 stations with two people per station. The result was that people worked harder since they had the additional motivation provided by having a partner at each station.

100% Money-Back Satisfaction Guarantee. My boot camp program is guaranteed unconditionally. Try one workout, or try all 12 workouts over the course of an entire month, and if at any time you don’t think the boot camp has been worth every penny, just let me know and I’ll give you a full refund.

No other boot camp program in the Lower Mainland stands behind their program like that because if they did offer that type of refund, they’d probably go out of business after one month when half their customers ask for their money back when they realized that the boot camp in question over-promised and under-delivered.

The reason why I can offer such an iron-clad satisfaction guarantee is because my workouts are in fact very awesome. The vast majority of people who try my group workout program love it because it’s effective, motivating, and fun.

If you happen to be one of the rare people who doesn’t like my workout program (it happens from time to time), that’s no problem because you can just ask for a full refund, which will promptly be provided to you.

Visit my boot camp website for more info about my Vancouver group fitness programs.

Over the years I’ve participated in various group fitness classes run by other companies in Vancouver, and I’ve been on the client side of a few Vancouver personal training sessions. Some of the workouts have been good, some ok, and some horrible. But one thing remains very consistent among the workouts I’ve experienced that have been run by other companies in Vancouver: they’re BORING. Painfully boring.

Working out should be fun. If you’re not having fun with your workouts, you’re doomed to failure and you will not reach your fitness goals. If you aren’t enjoying your workouts, you probably won’t exercise consistently, and even if you do exercise semi-regularly, if you’re not having fun you will not push yourself at the high-intensity required to see great results from your exercise efforts.

Exercise CAN be fun, if you find the right trainer. If you’re currently working out with a personal trainer in Vancouver and you’re not having a blast, you should find a new personal trainer. Life’s too short to be spending any time at all doing boring workouts that you don’t enjoy or look forward to.

Mode Athletics provides corporate fitness programs and personal training services to clients in Vancouver. You’ll love our workouts and have a blast exercising or we’ll give you your money back.

We have a popular YouTube channel with over 150 videos about how to exercise at home or anywhere with minimal equipment.

Last week I started uploading some home exercise demonstration clips from a DVD (for Mode Workouts) I filmed with Victoria Plant. Here’s a sample:

Subscribe to my YouTube channel to get updated when new videos are posted.

Studies have shown that it takes at least three weeks exercising regular before it starts to become routine. So if you haven’t been exercising regularly, and you’re just beginning your new exercise program, you need to be extra diligent in your first few weeks and ensure that you don’t miss any workouts.

In the initial stages of a new workout program, it’s sometimes very difficult to drag yourself to your workouts. If you’re used to waking up at 7AM, it will be quite challenging during the first few weeks of a schedule change where you set your alarm an hour early two or three days per week so you can exercise prior to going to work. But after a few weeks, this new schedule starts to become routine, and it becomes very easy, almost automatic, to stick to your new schedule. The longer to follow the new schedule, the easier it is to stick to it.

So if you’re starting a new exercise program, and making changes to your schedule to accommodate two or three weekly workouts, try to be extra diligent in sticking to the program and being consistent during the first few weeks. After you get over the initial period of change, you’ll find that your new schedule is very simple to follow, and becomes almost automatic.

If you’re interested in beginning a new exercise program, Mode Athletics run cutting-edge outdoor boot camp workouts for clients in downtown Vancouver, BC.

Mode Athletics runs outdoor boot camp programs for clients in downtown Vancouver.

Our mission is to enhance the overall wellness and quality of life of our clients through safe and effective exercise programs that are challenging, rewarding, and fun.