Following is a detailed outline of the health and safety practice actions we have taken to comply with Worksafe BC, BC Health Officer, and Best Practices gathered from a variety of Climbing & Fitness professional associations. We are all in this together!
Ventilation and Physical Barriers
Guest Hygiene
Facility Hygiene
Physical Distancing
Occupancy Limits - we limit the number of people in the gym and monitoring this with a new Density people-counting sensor. You can contact us anytime and find out how busy the gym is and how much room there is to train.
Dear awesome Core Members
We thank you for your support and for helping us create an excellent Core Community. However, it appears with the new Health Orders announced on Dec 23, our community has been rattled again. We are following the health order to mandate the Gym's closure but remain open for recreational Climbing activities for our climbing community.
Based on this Health Order, all Core Cancel Anytime GYM Memberships have been suspended and will be re-activated the day the order has is lifted. All Core Cancel Anytime COMBO memberships will have access to the Climbing areas only and will not be automatically suspended. If you are a Combo Member and wish to suspend or cancel your membership, please email members@whistlercore.com with your request.
We have implemented increased COVID protocols during the new wave, some of which include:
Vaccine Passport
Mask Policy
Chalk Rules
Member Hygiene
Physical Distancing
Thanks for your understanding and cooperation!
]]>To all our valued members,
As everyone knows, times are different with this pandemic, and we won't be back to what we all knew as the "norm" for quite some time.
When entering the Core we still welcome you with a friendly greeting but now this is followed by a series of rote rules and questions regarding our health and safety practices. Our team also moves around the gym throughout the day, cleaning, helping our members and reminding everyone to use their personal protection towels and wipe down the equipment. Unfortunately, not everyone follows our procedures. With the number of cases increasing and restaurants and gyms being shut down again in Ontario and Quebec, and for the health of our team and members, we are PLEADING with everyone who visits the Core to please follow all our "Best health and safety practices." We don't want to have to close our doors again!!!!
Member Hygiene
Facility Hygiene
Physical Distancing
Thanks for your understanding and cooperation!
Whistler Craft Beer Month - October 2020
Beer is part of Whistler’s DNA. We après it, we brew it, and this October, we celebrate it all month long. Whistler rallies around the liquid gold with craft beer-themed experiences suitable for ale enthusiasts and dabblers alike. Build a beer-themed itinerary from below, with Sip and Zip ziplining, beer bingo, brewmaster dinners, Boulder & Beer rock climbing, beer-inspired spa sessions, and many more. Experiences continue to be added so be sure to check back regularly.
You are invited to Boulder & Beer with Whistler Core and Tapley's Pub. Enjoy indoor rock bouldering and one of any Deep Cove pints afterwards.
Whether you do free climbing, mountain climbing, or indoor climbing, you need to work all your body muscles. You need to have strong core muscles to help you climb better and powerful leg and arm muscles for endurance. You also need excellent balance to make crossings or to move up rock faces.
Resistance bands are excellent for a full-body workout that goes easy on your joints and improves your flexibility and balance. When you train with resistance bands, you are strengthening not only large muscle groups but the connective tissues around your joints that can protect you from injury.
Here follows a complete resistance band training for climbers.
Note: Make sure to warm up before exercising with 5 to 10 minutes of easy cardio, such as jumping jacks. Complement this training with 2 to 3 weekly cardio sessions, such as swimming or rowing. Cardio sessions will help improve your climbing endurance.
#1 Banded calf raises
For this exercise, you will need a long resistance band, such as a pull-up assist band (like this one https://victoremgear.com/products/pull-up-assist-band).
Calf raises strengthen your calves and help you when you're slab climbing.
#2 Banded knee squats
This exercise will help build power in your thighs, preparing you for when you're on a climb, and you need a lot of strength to stand up.
#3 Banded chest flies
Chest flies work your chest and back muscles, which help you in steeper climbing with compression moves.
#4 Banded side planks with overhead press
This exercise works your triceps, deltoids, and upper trapezoid muscles. These muscles are what will help you pull yourself up during a climb.
Note: You can make this exercise more accessible by bending both knees or crossing your top leg over your lower leg.
Here's what this exercise looks like.
#5 Banded Russian twists
Russian twists work your obliques, your hip flexors, your core, and your spine.
Enjoy your resistance band training for climbers!
]]>Following is a detailed outline of the health and safety practice actions we have taken to comply with Worksafe BC, BC Health Officer, and Best Practices gathered from a variety of Climbing & Fitness professional associations. We are all in this together!
Ventilation and Physical Barriers
Guest Hygiene
Facility Hygiene
Physical Distancing
Occupancy Limits - we limit the number of people in the gym and monitoring this with a new Density people-counting sensor. You can contact us anytime and find out how busy the gym is and how much room there is to train.Have you completed our new registration/waiver form since we re-opened on May 25th? If not, please go to:
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The day we closed we started preparing for this day and are excited to welcome you back!
We appreciate your patience during the closure and know that you will return when you are ready. Following is a detailed outline of what changes we have made and actions we have taken to comply with Worksafe BC, BC Health Officer, and Best Practices gathered from a variety of Climbing & Fitness professional associations. We are all in this together!
Ventilation and Physical Barriers
Guest Hygiene
Facility Hygiene
Physical Distancing
Have you completed our new registration/waiver form since we re-opened on May 25th? To reduce time at our front desk and reduce the amount of public surfaces you have to touch, please go to:
]]>To our valued community,
Our doors have been closed for a week but it feels like a decade. Some of you have left Whistler to be closer to family & friends, while others call Whistler home and remain.
Some of you have inquired about your current membership. All Core term memberships, and 10 & 20 visit memberships continue to be paused and Cancel Anytime Memberships remain suspended to ensure no automatic payments are processed during this temporary closure.
We miss you all and your amazing energy. Whistler Core is a place where you work hard, challenge yourself, hang with friends, and share your stories. Our routines have changed, life has changed but you haven’t. Join us in staying connected and share your stories of how you are staying strong and challenging yourself.
Creativity is a key to staying fit. There are oodles of online at-home workouts. Need help getting started? Here are a few we like and they are free on Youtube. Have your own favourites – share them with us too.
Climbers – power endurance: https://bit.ly/2UDi9WV
Yoga: https://bit.ly/2QJ92CW
Cycling: https://bit.ly/39hLqvs
General Fitness – right way to start the day: https://bit.ly/3dxMK0L
General Fitness – strength and flexibility: https://bit.ly/2y9OjBP
By creating a new routine in our changing lifestyle, that still includes daily exercise, you can help maintain your physical and mental fitness. Meanwhile, please play your part, keep informed, be calm and stay healthy.
Much love and appreciation to you, our community!
Sincerely,
Bob, Corinne and the whole Team at the Whistler Core
#whistler #fitnesswhistler #climbingwhistler #indoorclimbingwhistler#mountainfitness #climbingismypassion
To our valued community of members and visitors,
We have made the difficult decision to temporarily close the Whistler Core Climbing and Fitness Gym, as of Monday, March 16, at 6 pm. Our closure is a proactive measure to do our part in slowing down the transmission of COVID-19.
Our priority is always the safety of our team, members, and visitors, and maintaining clear and transparent lines of communication during this uncertain time. As we continue to monitor developments around the world and in Whistler, we will provide you with updates about how the COVID-19 outbreak will affect the Whistler Core.
It is not our intention to close the facility for an extended period. We are closing until March 23 at which time we will decide to remain closed or to reopen. Our decision will be based on the updates and guidance provided by the Public Health Agency of Canada and their assessment of the evolving situation across Canada. We will also rely on the leadership of the health and municipal authorities here in British Columbia. In the meantime, we will continue to monitor this rapidly evolving situation and will provide updates to our member community as they become available.
The decision to close is not one we made quickly or lightly. We felt our proactive measures of educating, extensive cleaning, and screening would keep the gym safe for everyone. Unfortunately, because of recent updates about the spread of the virus, we have decided to hit the pause button. Since you can get coronavirus through community transmission, like touching an infected surface (i.e., a climbing hold, training equipment), people are being advised to avoid public places. Health Canada states: “To mitigate the impacts of COVID-19, everyone has a role to play. It takes more than governments and action from the health sector to protect the health and safety of Canadians. Each of us can help our country be prepared in the event of an emergency by understanding how coronavirus spreads and how to prevent illness.” Read here for more, and do your best to stay home and out of gyms.
All Core term memberships will be put on pause during this temporary closure. All Cancel Anytime Memberships will be suspended to ensure no automatic payments are processed during this temporary closure.
Please play our part, stay informed, stay calm and stay healthy,
Much love and appreciation to you, our community!
Sincerely,
Owners and Management Team at the Whistler Core
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Dear members and visitors,
We are sorry that our beautiful community and beyond is so deeply impacted by the Corona Virus. Of course, we are crossing our fingers that Whistler Blackcomb’s closure is temporary. This is an unprecedented and trying time for everyone. What we know for sure, is we want to do the best to keep everyone safe and healthy, which has always been our mission at the Whistler Core.
Presently, we are in full operation and taking the precautions required to minimize the impact of the spread of the illness. If future circumstances warrant our closure, all memberships will be frozen and reactivated when we reopen. The same goes for anyone required to self-quarantine. We are guided by our government and by the medical professionals as they are the leaders in this event. For more information about COVID-19, visit the BC Centre for Disease Control.
We are in our primary phase of this situation, and as a result, we are “educating,” “cleaning,” and “screening.”
We have taken extra measures to protect our team and keep you safe in response to the COVID-19 virus. We will continue to adapt our policies to the changing requirements and best practices to support our healthcare system.
General Facility Policies and COVID-19 requirements:
What you can do to help:
We will continue to communicate any changes as the situation in Whistler, and the lower mainland continues to evolve.
Sincerely,
Owners and Management team of the Whistler Core Climbing and Fitness Gym.
]]>We would like to introduce you to Robin our own B-Boy who will be teaching a 4-week Breakdance Workshop. His crew has been in the Guiness World Records, competed internationally and we are lucky to have him here in Whistler. If you are looking to learn a new skill, or add to your dance or parkour skills, then this is for you. No experience is necessary.
If you are keen on Breaking and improving your dance skills, this 4-week workshop would be great for you. It is a full-body workout and good for the soul ☺
Check out Robin's introduction to the class and a demo of what is possible! Please like and subscribe for more videos.
Breakdancing at the Whistler Core
Dates for the Workshop:
• Tuesday, Feb 25th, March 3rd, 10th, 17th// 7:30 – 8:30pm
The price for all 4 dates is:
• $ 60 + Tax for Members
• $ 90 + Tax for Non-Members YOU CAN SIGN UP HERE:
Whistler Core Breakdance Workshop.
Robin's Bio:
Robin is a professional B-Boy from Germany with over 12 years of experience. Dancing for him means to free the mind and communicate through body movements. He competed in many national and international breakdance battles.
In 2010 together with his crew, he won the Battle Of The Year Championship in Germany and took part in the international Battle Of The Year in Montpellier, France.
]]>For more information talk to any of our Whistler Core trainers.
]]>If you are experiencing elbow pain from climbing, Dr. Julian Saunder's article is a worthwhile read to help you understand what is causing the pain and a program to help relieve the pain.
For more information: Dodgy-Elbows
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2018 Canadian Powerlifting Union National Champion - Jake Allison
Whistler Core athlete, Jake Allison took the bull by the horns at the 2018 CPU National Championships and won his category, beating out the reigning World Junior Champion. Jake also took the overall for all the Junior weight categories.
Squat - 227.5kg/502lbs, Bench Press - 137.5kg/303lbs, Deadlift - 277.5kg/612lb - over 4x his body weight! 505 Wilks Score
Congratulations Jake!
]]>Sept/10/17
Hayden Korte-Moore
It was about a year and a half ago when I took my first class at The Core. I was unhappy with my strength and endurance which was starting to effect my skiing. As a retired ski racer who spent countless hours in the gym preparing for long physically demanding winters, I was looking for a workout routine that would challenge, motivate, and help me to get stronger on my skis as well as improve me as an all around athlete. Little did I know that a local gym minutes away from my house offered hour long workout classes that could help me reach my fitness goals. These classes are typically made up of 5-15 Whistler locals looking for an extra 60 minutes of physical activity between all the hiking, biking and skiing that goes on in our little town. The trainers are enthusiastic and knowledgeable, which creates a positive environment and motivates me to come back day after day. When it comes to my goals, Mountain fit and Cardio circuit are the classes I look forward to most each week.
Mountain fit is an hour long work out that focuses on getting your body ready for ski season. The weighted squats/deadlifts, core work, upper body strength and some form of cardio (most often high resistance spinning) condition your body to work at higher intensities for longer periods of time. This class in particular has had a huge impact on my skiing. All the hours of work I’ve put in has given me an undeniable sense of confidence on and off the mountain. It’s enabled me to ski longer without fatigue, allowing me to spend more time doing what I love.
As for Cardio Circuit, it is an hour long work out that’s made up of three to five, five-fifteen minute micro-circuits concentrated on building stamina and endurance. Consistently showing up to this class has noticeably enhanced my ability to do the things I love around Whistler. Hikes that I used to struggle with have become substantially easier and ones I would have never imagined doing have become possible. Ski touring has grown into an enjoyable pastime rather than a strenuous chore. And for someone who used to despise running, the fundamentals of this class have helped me achieve things I never thought possible.
Becoming a more well rounded athlete and reaching my fitness goals is what initially drew me to The Core, what’s kept me coming back has been the community and the support system it’s given me to focus on my overall health. In a town with so many people passing through it’s nice to spend a few hours a week connecting with the ones who live and work here. I never took my nutrition very seriously in the past. Now with all the hours I put in to strength and conditioning, what I choose to fuel my body with has become a top priority. Eating healthy provides me with the energy I need to enjoy all the things I love around this beautiful little mountain town. Over the past year and a half the Core has given me a sense of community, helped me build self confidence, and given me the strength to live out my passions. It’s difficult to express how important these classes have been for me, I owe the trainers so much for the work they put in with us, and to The Core as whole; thank you for providing me with a little sanctuary right outside my doorstep.
]]>Mountaineering, rock climbing, skiing, and hiking are exciting activities that pump up the adrenaline while you enjoy the great outdoors.
They are healthy activities that improve cardiovascular functioning, strengthen muscles, enhance endurance and stamina as well as flexibility and agility. These sports also foster mental health and improve concentration. Above all, they are social and fun but can be dangerous because of the risks involved. Factors such as falling rocks, avalanches, ice and injury can happen in addition to altitude and weather issues.
When unfortunate events like these occur, rescue dogs have been instrumental in finding lost or injured victims. They are specifically trained to hunt for survivors, scavenge bodies or track wounded mountaineers in alpine surroundings. These animals are tireless in their efforts to recover victims from the rubble of an avalanche or find missing persons who have fallen off cliffs. From recovery and rescue to therapy and healing, man’s best friend is simply incredible. Amazing stories of the brave and heroic acts of rescue dogs can be read in this article.
]]>Bob and Joe's adventure on Yellow Brick Road, above Pavilion Lake in Marble Canyon, BC. The rock is loose and chossy, but the setting is amazing and yes we would do it again!
]]>Taping your hands for crack climbing is a skill that can make or break your crack climbing experience. Recommend planning ahead and taping your hands before you trash them.
For two great methods for taping your hands for crack climbing, check out Beth
Rodden's video on how to tape your hands for crack climbing.
Bob and Joe taking advantage of some unusually warm winter weather and getting out for a climb on Finestone Cowboy on the Showcase Spire at the top of the Blackcomb Mountain.
]]>If You Have A Heart You Need To Read This
By John Blok
If you have a heart and it beats, this is important to you. If you’re an athlete in training mode or someone who lives a stressful life, this is also important to you. Now that all of you are included, please read on.
Your heart beats a certain amount of beats a minute and although it appears that each beat is spaced evenly, similar to a metronome ticking away, this isn’t the case. In fact it shouldn’t be the case, but at times it will be the case. If you got out of bed this morning feeling refreshed, recovered from workouts and no anxiety or stress, the time between each heart beat will vary like an exciting drum solo. On the other hand if you get out of bed tired, stressed, not recovered from the previous days or weeks workouts, your heart will beat with evenly space beats, pounding away with the excitement of listening to a steady water drip.
Here is a little bit of science. Your nervous system functions in two different ways. One is the “Parasympathetic Nervous System”, Sometimes called the rest and digest system, and the other is the “Sympathetic Nervous System”, often known as the flight or fight system. When you’re relaxed, recovered, and unstressed, you’re running on the “Parasympathetic Nervous System”, and when you’re over-training, anxious, stressed, you’re running on the “Sympathetic Nervous System”. When you’re operating in the “Parasympathetic Nervous System”, you have a variable heart rate with varying length of time between beats. This is good, healthy and indicating good recovery between workouts. When you’re operating on the “Sympathetic Nervous System”, you’re likely not recovered from workouts, living in a stressful state and probably not sleeping well.
So much for science and here’s where it gets really interesting. With a high quality Bluetooth heart rate strap and your very smart phone, you can see where you exist between these two nervous system functions. Are you training too much or should you take another day of rest or maybe your job is creating extra stress and you’re wondering why you’re anxious. The app for your phone along with an accurate heart rate strap can read the variations in time between your heartbeats. It rates between 1 and 10. A rating of six or below and you may be overtraining and a rating of seven and above will give you a green light to train. Seven may be a light day and a rating of ten means that your fully recovered and you can go all out. If you’re always in the ten rating, this may show that you’re not training hard enough because some workouts should require a couple of days of recovery to get back to the ten rating.
The free App “Elite HRV” is available for Android and Iphone platforms. If you would like to test the App before investing in a Bluetooth Heart Rate strap you can see John at the Core. The Core has Polar H7 Bluetooth straps you can test or purchase.
]]>By FITNESSADVISORY | Published: APRIL 18, 2013
Forget the idea of military style training and hellish assault courses that leave you crumpled in an unfit heap after the end of a gruelling session. And dismiss any notions you have of terrifying and confidence-knocking instructors screaming at your lack of physical prowess. Consider instead the real Boot Camp benefits. For this is an exercise program that can go a long way to improving your fitness levels
If you’ve no idea what Boot Camp involves then your first step is to find out, as session structure, intensity and goals can change between different fitness facilities. The key is to not be afraid to ask what to expect and what benefits you can will get from joining. If you turn up to a Boot Camp without not knowing what you are getting yourself into, you may find yourself not quite able to keep up with your classmates.
Once you have an idea about what Boot Camp is, you might want to understand what some of the plus points are. This can help if you’re wavering on the edge and not entirely sure if you want to take the Boot Camp plunge. So what are some of the benefits?#
Boot Camp may be a challenge but because it is something you can really get to grips with the benefits are greater than the sum of each training session. Find out about what Boot Camp can do for your body, mind and life!
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Are you looking for that magic pill that protects you from heart attacks, strokes, diabetes, obesity, cancer, Alzheimer’s disease, depression and even boosts memory. Read why exercise is the best medicine and if inactivity was packaged and sold as a product it would need to carry a health warning.
To learn more check out: The workout pill
]]>Transform your life by following this roadmap to fitness success. These goals will keep you grounded and force you to look at the big picture in your approach to incorporating physical activity within your life.
Learn more about the 10 most important fitness goals for 2016.
]]>It’s a conundrum for many cyclists in Whistler once the snow starts to fly. Should I hang up my bike until the winter season is over? Should I set it up on a trainer and vow to ride it twice a week all winter (knowing darn well this just is not going to happen)? Should I pay to take indoor cycling classes at the Whistler Core to stay in cycling shape? Do the classes...
]]>It’s a conundrum for many cyclists in Whistler once the snow starts to fly. Should I hang up my bike until the winter season is over? Should I set it up on a trainer and vow to ride it twice a week all winter (knowing darn well this just is not going to happen)? Should I pay to take indoor cycling classes at the Whistler Core to stay in cycling shape? Do the classes work?
The answer to these questions is a resounding “yes” & “yes” and we all know cycling is more fun when you are fit and great fitness is achievable.
Following are some reasons to join the Whistler Core cycling classes this winter:
When you are pedaling against resistance in indoor cycling you engage the large muscles in the legs including the quadriceps, hamstrings, gluteus, and the calf muscles. These are all big muscle groups and is the reason you can burn an average 500-800 calories in 1-hour. Even at challenging levels other cardio equipment you couldn’t burn that many calories in such a short time.
Regardless of your fitness level, indoor cycling keeps everyone together. It is amazing how you can feed off the energy of other riders when you begin to fatigue and start thinking you might want to quit. Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Everyone who rides can reach their goals.
Cycling is as much mental mastery as it is physical. Training indoors is a controlled environment and a great place to develop the mind-body skills of visualization, breath control and finding the state known as “flow”.
Spinning helps to develop a positive, “can do” attitude. You will have good days and bad days and you will push through the difficult times, powering up the hill climbs and persevering through the endurance training and no matter how your performance is, the break away group will never lose you!
We’ve all heard about the runner's high. An indoor cycling class can provide that same rush of adrenaline and a release of happy mood-inducing neurotransmitters known as endorphins. Endorphins tend to create feelings of euphoria, lower stress levels, and enhance the body's immune response.
Alpine skiing and snowboarding are not an aerobic sport, while cycling relies heavily on your finely tuned aerobic system. Unless you continue working on this crucial element of your cycling fitness throughout the winter, you will lose it.
Wouldn’t it be nice to jump on your bike next May and be smiling from ear to ear when you realize the power you’ve got in your legs as you pass everyone in the first steep climb of our weekly Loonie races or when your out for that early season group ride and you’re leading the pack
Indoor cycling is the best place to work on technique. You can critique your own technique by watching your pedal stroke in the mirrors looking for the wandering knees, swaying hips, rocking upper body; all signs of inefficient pedalling. This is also the time to experiment and find a cadence-wattage that works best for you. Maybe it is more efficient for you to sustain a high cadence like Chris Froome.
In the La Pierre-Saint-Martin 15.3 km hill climb stage of the Tour de France, his average cadence was 97rpm and his average power was 414w and he sustained this for 41:24!
Indoor cycling is a low-impact activity. People recovering from orthopedic injuries often participate in indoor cycling as part of the rehabilitation protocol. If cycling is done correctly, there is minimal impact on the hip, knee, and ankle joints. A person, whether recovering from injury or not, avoids the pounding associated with other activities such as running.
Working the biking muscles also helps to strengthen surrounding bones, tendons, and ligaments increasing overall strength so that your other daily Whistler activities can be performed with ease.
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