March 2022 Newsletter

Run Prep 101: Sun Run Edition!

The old saying, “If you want to be healthy – Run! If you want to be strong – Run! If you want to be beautiful – Run!”. It has been proven that running is not only beneficial for your physical health, but also an amazing booster towards your mental state as well.

Club16 Trevor Linden Fitness and She’s FIT is excited to partner with the Vancouver Sun Run 2022 – the Sun Run is Canada’s largest 10k road race, beginning in 1985. This is a run that captures the imagination and hearts of our communities wanting to improve their health and wellbeing.  

If it’s been a while since you have put on your running shoes, fear not! We’ve put together 10 tips to get back on track, or rather, ‘back on the running track’!

  1. Everyone has their own starting point

If you had a break for months or even years from running, or, perhaps you had never started, remember to take it easy. Do not expect to run marathon after one day of training. Use the run/walk method. Do not run every day; give your body chance to recover.

  1. Make sure to stretch well before your session

Before you run, warm up with some dynamic stretches and a brisk 5-minute walk. This is critical in order to avoid injuries. After your run, take a 5-minute brisk stroll before finishing with static stretches that you hold for at least 30 seconds. This should keep your muscles from being sore the next day!

  1. Hear what your body tells you

Pain is an indication that something is wrong, so don’t ignore it. Try to figure out what’s causing the pain, get a good sports massage, and rest when necessary. Running through pain, as many runners do, will only exacerbate an injury.

  1. Breath

Running requires proper breathing. Long, steady breaths are recommended. Deeply inhale to the bottom of your lungs, and when you’re out of breath, remember to slow down and concentrate on your exhale. Breathe through your mouth to get extra oxygen into your system.

  1. Meet a running buddy

Running is a terrific social sport since you can talk while you run, making it much more enjoyable with time seeming to fly by. When you feel like giving up, the encouragement of your running companions will keep you going.

  1. Cross training

Personal training sessions are becoming increasingly popular among runners as they recognize the benefits of injury prevention, muscular strengthening, and improved breathing.

  1. Pick the right shoes

Getting suitable running shoes as soon as possible in your running journey is critical. Go to a decent running store and obtain a gait analysis, as well as professional advice on the ideal shoes for you.

  1. Create a routine

It’s simple to come up with reasons not to run. To avoid this, make a running appointment with yourself and write it down in your calendar. Then treat it like any other appointment; only cancel if you have no choice (for example, if you’re sick or injured). Remember that it takes a few weeks to form a habit, but once you do, it becomes second nature.

  1. Know when to stop

They believe the difference between a decent runner and a great runner is knowing when to stop running. Discipline is crucial, but you also need to rest. Take a break from jogging if you’re sick or if you’re experiencing aches and pains. Rest, see a physiotherapist, or get a sports massage.

  1. Have fun!

You don’t have to suffer yourself in order to be in shape, so go at your own pace and have fun!

New equipment alert!



We are excited to bring a new and popular piece of equipment to all 16 of our She’s FIT locations, the ‘Booty Builder V8: The original hip thrust machine.’






This machine, which has been used by professionals, athletes, and workout enthusiasts, makes hip-thrusting safer, faster and more effective with a patented raised feet design that puts you in the ultimate position to isolate the glutes.

Glute activation is important for physical function, strength and performance, to learn more about the machine and how it works, see here.


Booty Builder V8

Peanut Butter Banana Overnight Oats


  • 1 cup old-fashioned rolled oats
  • 1 cup milk of choice (kefir, almond milk, regular milk, etc.)
  • 1 ripe banana, mashed (1/3–1/2 cup)
  • 2  Tbsp. peanut butter
  • 1 Tbsp. pure maple syrup
  • 1 Tbsp. flax meal or chia seeds (or ½ Tbsp. of each)
  • 1/2 tsp. pure vanille extract
  • Pinch of salt
  • For optional toppings: sliced bananas, peanut butter, chopped nuts, etc.


  1. In a bowl, whisk together all of the ingredients except for the toppings.
  2. Divide among three jars or containers.
  3. Seal and refrigerate for at least 4 hours or overnight.
  4. Add toppings just before eating.