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Prime Health + Performance

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Prime Health + Performance

Prime Health + Performance
The Best Professional Personal Training + Physiotherapy in Vancouver We challenge you to be YOUR Prime! ARE YOU PRIMED?

Prime is unlike any other personal training studio in Vancouver. We are passionate about providing real weight loss and body transformation results with the highest quality professional personal training available in the fitness industry today. All of our personal training services are customized to your individual needs. Our in depth consultation and detailed assessment ensures you get the optimal, most efficient path to your goals. We train everyone from new moms, to doctors, to brides-to-be, to professional athletes. Regardless of the goal, we outline a custom-tailored plan to make your vision a sustainable reality. We pride ourselves on being catalysts for positive change in the health and fitness of our clients and community. It does not cost a penny to ask us how we can help you get started on your health and fitness journey. ALL Coaches at PRIME have a kinesiology degree and/or have a NSCA strength + conditioning certification AND at least 5 years coaching/training experience. We challenge you to BE YOUR PRIME!

03/14/2025

🦵 ACL Surgical Repair Series: Prep for Success! 💪

Are you facing ACL surgery? Don’t stress—we’ve got you covered! Here’s your pre-op game plan to set yourself up for a smooth recovery:

1️⃣ Chat with your surgeon about graft options. Your knee, your choice!
2️⃣ Strength is key! The stronger you are pre-op, the better your recovery. Let’s build that muscle!
3️⃣ Avoid high-impact activities. We want to keep that knee happy before surgery.
4️⃣ Plan your time off. Desk job? 1-2 weeks. Physical job? You might need 4-6 weeks or more.
5️⃣ Set up your recovery nest. Enlist family support and consider a cryotherapy machine for post-op comfort.
6️⃣ Mental prep is crucial. Understand your timeline and set realistic expectations.

Ready to get strong? Try these pre-op exercises:
🔥 Wall sits – Quad strength
🔥 Knee extensions – Range of motion
🔥 Side-lying hip abductions – Stability
🔥 Med ball hamstring curls – Flexibility
🔥 Long lever cable hamstring work – Endurance

A truly effective ACL prehab program is like a symphony – it needs all the instruments to create beautiful music. Typically, we’re looking at 20+ different exercises and movement patterns to build comprehensive capacity and graft resilience.

This full-spectrum approach is what really reduces your risk of re-injury and sets you up for long-term success. It’s not just about strength, but also balance, proprioception, agility, and sport-specific movements.

So while these exercises are a great start, they’re just a small part of your ACL journey. Stay tuned as we dive deeper into the world of ACL prep and recovery.

Your knee (and future self) will thank you! 💪🦵

Always consult with your physio for a personalized program tailored to your specific needs and goals.

Let’s build that bulletproof knee together! 🎯

Stay tuned for more in our ACL Rehab Series! 🏋️‍♀️✨

02/14/2025

You’ve mastered force absorption, force production, and mobility—now it’s time to lock it all in with STABILITY!

(Swipe back to catch the full series if you missed it! 👈)

Why focus on stability?
It’s the missing link between mobility and strength that keeps your shoulders healthy, resilient, and performing at their best. 💪

Swipe to learn more! 👉

Today’s Stability Superstars:
1️⃣ Inverted Kettlebell Press – Trains deep stabilizers for rock-solid control. 🏋️
2️⃣ Single-Arm Med Ball Push-Ups – Core control meets shoulder stability. 🔥
3️⃣ Rapid Drop Catch Oscillations – Builds reactive stability for dynamic movements. ⚡
4️⃣ Single-Arm Med Ball Overhead Slams – Combines power and control for explosive stability. 💥

Key Training Tips:
🔑 Start lighter than you think—control > weight.
🔑 Focus on control over speed—move with purpose.
🔑 Build gradually—no rushing progression.
🔑 2-3 sets of 6-8 reps for stability gains.
🔑 Quality is everything! Prioritize form and control.

When to Progress:
✅ Perfect form through full range of motion
✅ No compensations or unwanted movements
✅ Feeling strong and controlled throughout
✅ No next-day soreness or discomfort

This wraps up our Shoulder Health Series! 💪
Combine all four posts for a complete bulletproof shoulder routine.

Save this stability session 🔖 & tag your workout buddy 👊

Got questions? Drop them below! ⬇️

02/05/2025

You’ve built force absorption ✅ and force production ✅—now let’s unlock your mobility!

Tight, stiff shoulders? You’re not alone. These drills will help you move better, lift stronger, and feel looser in everyday life.
Perfect for: 💻 Desk warriors stuck in front of screens 🏋️‍♂️ Gym enthusiasts looking for better movement ⚡ Anyone with tight shoulders (which is most of us!)

Swipe to learn more! 👉

Today’s Mobility Must-Dos:
1️⃣ Dowel Shoulder Overhead Assists – Unlock better overhead mobility. 🙌 2️⃣ Towel-Assisted Internal Rotation – Improve mobility in those hard-to-reach spots. 🔄 3️⃣ Dowel External Rotation Variations – A must for long-term shoulder health. 💪 4️⃣ Dowel Shoulder Dislocations – Improve flexibility & movement freedom. 🔥

Pro Tips for Success: 🔑 Breathe through each movement. 🔑 Don’t force end ranges—move with control. 🔑 Consistency > intensity—make this a habit. 🔑 Do these daily for best results. 🔑 Use them as a pre-workout warm-up to prime your shoulders.

Combine all three posts for a complete bulletproof shoulder routine.

Save this mobility routine 🔖 & tag someone who needs looser, healthier shoulders! 👉

Got questions? Drop them below! ⬇️

01/29/2025

You’ve mastered force absorption (if you missed that post, check it out below 👇), but how do you know when it’s time to progress? Let’s break it down! 💡

Green Lights for Progression: ✔️ Pain-free with absorption exercises ✔️ Solid control in end-range positions ✔️ Strong scapular stability ✔️ Full range of motion ✔️ Consistent landing patterns

Remember: Quality movement always beats rushing into harder exercises.

Today’s Force Production Exercises: 1️⃣ Med Ball Chest Throw 💥 2️⃣ Med Ball Single-Arm Throw 🎯 3️⃣ Reactive Plyo Push-Up 🔥 4️⃣ Reactive Clap Plyo Push-Up 👏 5️⃣ Dumbbell Sn**ch 🏋️ 6️⃣ Forward-Lean Med Ball Creations 🌟

Key Training Tips: 🔑 Start with 2-3 sets 🔑 Keep reps low (4-6) for power 🔑 Rest 48 hours between sessions 🔑 Quality over quantity ALWAYS 🔑 Build power gradually—stay patient and consistent

Pro Tip: If you’re coming back from injury or unsure about your form, consult a physio first. These exercises are powerful tools, but technique is everything.

Save this post for your next workout 🔖 and tag a friend who’s ready to level up their shoulder game! 💪

Questions about form or progression? Drop them below! 👇

01/24/2025

🌟 Spring Break Done Right! 🌟

Looking for a way to keep your kids active, engaged, and thriving this Spring Break? 🤔

At Prime Health & Performance, we’ve got you covered with our Athletic Development Camp – the perfect balance of fun and focused training to help your child grow stronger, faster, and more confident both on and off the field. 💪

📅 Camp Details: ✔️ Dates: March 17-21 & March 24-28 ✔️ Ages: Boys & Girls 10-12+ ✔️ Sessions: 10:00 AM - 1:00 PM (Morning) 2:00 PM - 5:00 PM (Afternoon)

⚡ What They’ll Gain: 1️⃣ Speed, Agility & Quickness – Essential skills for any sport. 2️⃣ Strength & Power – Building a foundation for success. 3️⃣ Sport Application, Recovery & Nutrition – Education that lasts a lifetime.

💰 Cost: $429 + tax 
Why choose us? Our expert trainers and physiotherapists ensure every session is safe, professional, and tailored to your child’s needs.

📌 Spots are limited – don’t wait! 
Give your child the gift of confidence, fitness, and fun this Spring Break.

‼️ Call us today at 778-998-4009 to secure your spot!

Tag a fellow parent who needs to know about this! 👇

10/15/2024

🗓️ Don’t Miss Out: Learn to Lift Event! 💪
Sat, Nov 2 | 11am-1pm

This is your chance to level up your lifting game!
Whether you’re new to lifting or a seasoned pro, our Learn to Lift event is designed to help you improve your technique and unlock your true strength. 💥

Why You Should Join:
✅ Expert Coaching: Get hands-on guidance from our top trainers. Learn how to perfect your deadlifts, squats, and bench press. ✅ Personalized Assessments: Receive a 1-on-1 movement and strength assessment so you can discover where to improve and how to get stronger. ✅ Get Results Faster: We’ll teach you the most effective techniques for lifting smarter and avoiding injury, so you can hit your goals quicker. ✅ Small Group Sessions: Work in smaller groups to get direct feedback and plenty of time to practice each lift. ✅ Fun & Social: After the lifting, enjoy a cool-down with food, drinks, and a chance to chat with fellow lifters and trainers. 
What to Expect:
* Deadlift Circuit: Master deadlift variations and get personalized feedback in small groups.
* Squat Circuit: Learn and practice different squat techniques, tailored to your level.
* Bench Press Circuit: Fine-tune your bench press with expert guidance.
* Group Workout: Put your new-found knowledge to the test with a fun group workout and see your progress in action!
* Cool Down & Social: Enjoy a relaxed, social hour with refreshments.

💥 Bring a Friend for FREE! Not only will your friend get to enjoy the event for free, but you’ll both leave with better technique, more confidence, and maybe even a prize! 🏆

Spots are limited! Call the front desk to book your spot, or just drop by and sign up—we’d love to see you! 📞

Let’s make gains together. 💪👊

04/10/2024

Welcome Leila to our Personal Training Team!

Leila has over 10 years training experience and is a sought after trainer in Vancouver 💪🔥
We are so excited to have you join Prime and bring your passion, expertise and and client care to Prime!

Philosophy

I’m a multifaceted fitness enthusiast with a passion for helping others achieve their health and wellness goals. With a diverse skill set encompassing personal training, boxing coaching, fitness instruction, nutrition consulting, and sports performance optimization, I bring a holistic approach to fitness that focuses on both physical and mental well-being.

I believe that fitness is not just about physical strength but also about mental resilience, self-discipline, and overall well-being. My approach emphasizes the importance of consistency, hard work, and balanced lifestyle choices to achieve sustainable results and lifelong health!

To book with Leila go to:
https://www.primehealthandperformance.com/leila-mazhari/

04/04/2024

We are really excited to announce that Jack Liney will be Our New Clinic Director of Physiotherapy at Prime Health and Performance. Jack is already such a integral part of our physiotherapy team and are we really excited to take things to next level with Jack’s leadership!

Jack :

“Why I joined? It’s the forward and progressive style of active physiotherapy integrated with personal training that hooked me into the company right from the very beginning.”

What I Look Forward to Achieving:

“In my new role, I’m most excited about developing an insight into the stages of the active-based healthcare continuum, from prevention and early intervention to ongoing management and follow-up, with a focus on promoting active participation and research-based knowledge for total health resonance.”

Background:

Jack’s journey began 12 years ago, driven by his childhood dream of becoming a Physiotherapist. Honing his craft in Britain and sharpening it in Canada, Jack sees himself as part of a team dedicated to assessing and treating injuries through evidence-based practices. In his spare time, Jack enjoys being a new Dad, playing soccer in the Vancouver metro, DJing, and snowboarding.

Key Highlights:
Experience: Jack has a proven track record in leading teams with an innovative approach to care.

Certifications: He is a certified Vestibular therapist and a sport and physical activity specialist.

Clinical Focus: Jack’s special interests lie in concussions, chronic pain, and vestibular disorders.

Patient-Centered Care: He values patient engagement and aims to create a safe, collaborative space for holistic treatment.

As Clinic Director, Jack Liney will oversee our health and rehabilitation team, working towards developing services that address the community’s healthcare needs. We are excited to have him lead us in providing exceptional care at Prime Health and Performance.

🌟

02/06/2024

Employee Spotlight - Adam Carroll

We are thrilled to spotlight Adam, our newly appointed Director of Personal Training, whose journey of personal transformation has led him to this leadership role with Prime!

Born in Vancouver, Canada, Adam had a complicated upbringing to which participating in high level sport served as one of his only anchors. Adam’s determination to overcome adversity fueled his pursuit of athletic excellence, something that continues to drive him athletically to this day.

Emerging from this dark chapter, Adam embarked on a journey of sobriety, beginning on February 9th, 2013—just one day after his 21st birthday.

Returning to Vancouver, Adam rediscovered his passion for fitness and earned certifications as a personal trainer. His commitment to self-improvement and resilience in the face of adversity has not only transformed his life but positioned him as a beacon of hope and inspiration for others.

As our new Director of Personal Training, Adam brings over a decade of knowledge, and hands-on experience to the role. He has successfully impacted the lives of over 100 individuals through personalized fitness and nutrition programs. Additionally, Adam has mentored more than 50 clients, guiding them through mental health challenges, addiction, and past trauma.

In his leadership role, Adam is dedicated to creating a positive and empowering environment for our clients and trainers alike at Prime!

Drawing from his personal journey, he understands the transformative power of consistent daily actions and believes in crushing self-limiting beliefs.

Adam’s story serves as a testament to the resilience of the human spirit and the potential for positive change. As our Director of Personal Training, he is on a mission to lead, inspire, and help individuals become the best versions of themselves—mentally, physically, emotionally, and spiritually.

Congratulations Adam!!

To work with Adam go to our Bio and click the link in our profiles:)

01/02/2024

🚀 Unlock Your Muscle-Building Potential at !

💪 Myth: Some claim they can't gain muscle due to a lightning-fast metabolism.

🏃‍♂️ Fact: It's all about understanding your body's unique needs! 🍽️💡

🔍 Don't let myths hold you back! Your metabolism might be fast, but it's not impossible to gain muscle.

💯 It's about finding the right balance between intake and output. 🔄

🔥 Bust the Myth: Metabolism isn't the enemy! It's a matter of optimizing your nutrition and workouts to match YOUR body's requirements. 📈
Ready to transform your fitness journey? Join us at and let's redefine what's possible! 💥

Address

1762 West 8th Avenue
Vancouver, BC
V6J1V6

Opening Hours

Monday	5am - 8pm
Tuesday	5am - 8pm
Wednesday	5am - 8pm
Thursday	5am - 8pm
Friday	5am - 8pm
Saturday	7am - 4pm
Sunday	8am - 2pm

Website

http://www.primehealthandperformance.com/

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