| I can’t believe it’s been 25 years. Yes, Performance Institute (PI) is celebrating its 25th anniversary this December. From humble beginnings to where we are now, the journey has been one of growth, learning, and resilience. PI has been like a child to us — we’ve watched it grow, adapt, face challenges (including overcoming a pandemic), and emerge stronger than ever. |
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| My journey with PI began as a student at UBC, interning at what was then called Human Performance. Like many young graduates, I wasn’t sure what I wanted to do. My dad’s advice to “stick with it, take what you like, and you’ll figure it out” turned out to be both life-changing and spot on. Out of over 100 applicants, I was one of three chosen for a co-op program that set me on this path. From the moment I walked into the gym on my first day, I knew I’d found my calling. |
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| In 1999, the concept of Human Performance was solid, but it was struggling. My friend and then-partner, Rob Gareau, and I were young and ambitious enough to think we could turn it around. When Rob left to pursue an MBA, I decided to keep going, driven by my passion for helping people reach their potential. |
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| Not long after, a new intern from Ontario named Heather joined us. Heather brought a fresh energy to PI, and we quickly became close friends. Nervous about mixing work and a budding relationship, Heather pursued other opportunities in fitness and sport after her internship. However, her path eventually led back to PI, where she became not only my professional partner but also my partner in life. Together, we’ve built something that goes beyond fitness: a supportive community and a family. |
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| Celebrating 25 years is a rare achievement in the fitness industry. Many facilities face challenges such as intense competition, changing trends, and economic fluctuations. Research suggests only a small percentage of fitness facilities remain open for 25 years or more. PI’s longevity is a testament to our ability to adapt, our dedication to quality, and the strong connections we’ve built with our community. We’ve thrived because of our commitment to creating an inclusive, welcoming space where people can grow stronger together. |
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| As we celebrate this milestone, I’ve taken time to reflect on the lessons learned along the way. Here are 25 “golden rules” that have guided me in life, training, and coaching: |
| 1) You can’t go hard all the time. Training smart means listening to your body and knowing when to push and when to recover. |
| 2) Listen to the whispers before they become screams. Don’t ignore small signs of discomfort; they’re warnings to correct and prevent injuries. |
| 3) When the fire is hot, let it burn. When you’re feeling strong, challenge your limits and see what you can achieve. |
| 4) You can’t develop everything at once. There’s an old saying “you can’t sit your butt on two horses.” Focus on one goal at a time — you can’t train for a marathon and a max bench press simultaneously. |
| 5) Follow the 80/20 rule. In training, nutrition, and life, consistency matters. Be disciplined 80% of the time and allow some flexibility for the rest. |
| 6) Mobility matters. Strength without proper movement is a recipe for injury. Build strength through full ranges of motion. |
| 7) Set clear goals. Having a target keeps you motivated and consistent. |
| 8) Community helps. The support of others makes success sweeter and struggles easier to bear. |
| 9) Something is better than nothing. Even a small effort keeps you moving forward. Just keep swimming! |
| 10) Stay active on holidays. Even if it’s just stretching or a walk, keeping active prevents setbacks. |
| 11) Don’t treat your body like a Pinto and expect Ferrari performance. Prioritize maintenance and care for your body. |
| 12) Master the basics. Fundamentals are the foundation of success in training and life. |
| 13) Listen to your clients. Their insights help you tailor your approach and grow as a coach. |
| 14) Be encouraging. Positive energy leads to better outcomes and more enjoyable experiences. |
| 15) No ugly reps. Treat every lift with respect. Proper form prevents injuries and builds longevity. |
| 16) Just start. On days you don’t feel like it, getting moving often makes all the difference. |
| 17) Blood flow is the great healer. Movement promotes recovery and regeneration. |
| 18) You can’t out-train a bad diet. Make nutrition a priority to support your efforts in the gym. |
| 19) Keep training fun. Fitness is a lifelong journey, not a destination. Enjoy it! |
| 20) Movement is medicine. Our bodies are designed to move. Use it or lose it. |
| 21) Rest is a weapon. Balance hard work with quality rest to maximize results. |
| 22) Posture dictates function. Good posture enhances strength, mobility, and overall performance. |
| 23) Squeeze your glutes like you’re cracking walnuts. Humorous but effective cues help clients connect with their movements. |
| 24) Prioritize health now. As Mark Twain said, “Make time for your health now, or you’ll have to make time for illness later.” |
| 25) Gratitude fuels growth. Reflecting on our journey and the people who’ve supported us has been invaluable. |
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| Our PI team and I are deeply grateful for the amazing community that has supported us throughout this journey. Here’s to creating the best version of PI—and ourselves—over the next 25 years! |
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| PS! Attention PI clients! We’re gearing up to celebrate 25 amazing years, and we have a special anniversary gift coming your way. Stay tuned—it’s our way of saying thank you for being part of our journey! |
