Cheat Meals


Eating well is a very significant part of exercising. It’s mandatory. Otherwise, you won’t reap the benefits of weight loss! But sometimes, you gotta have a cheat meal once in a while…

I find that some people get so caught up in dieting and practically starving themselves to shrink down to a preferable size. But let me tell YOU, that is NOT the way to do it!

Just a like a kid, when he/she does something good, they get rewarded for it. We adults should follow the same path.

If we kept continuing to avoid carbs forever, or try to put the thought of chocolate out of our minds, we’d  go CRAZY! It’s so important that we treat ourselves for our hard work at the gym. Some of us may feel that we aren’t working hard enough because we don’t really see the results so much. But let me tell you…

You are a golden god/goddess! Don’t beat yourself up if you don’t see results right away! If you are stepping foot into that gym and doing the absolute best you can, HAVE A BURGER, you deserve it, you rockstar!

Happy Monday!





How to Start a Diet: 5 Steps

Listen up, this is important.

Changing your diet is a BIG DEAL

When starting a new diet, or making changes to your current diet, you are modifying the fuel your body uses to do literally everything.

We have said this before, and we will say it again: everything your body does takes energy!  From exercise to your immune system, even thinking uses energy!  This is why the food you use to fuel your body is so very important.

For whatever reason you are starting your diet, whether it be for a fitness competition, just to lose some excess weight, or to feel better all around, it is important to make sure you feel good, on the inside and out. 

Sticking to a diet, and dieting safely are two surprisingly difficult endeavors to undertake, so here are a few tips to help!

  1. Make Small Changes!  Especially if you have never changed your diet, or started a diet plan before, make small changes towards your dieting goals even months before you start.  For example, if your diet consists of less bread and more vegetables, start slowly cutting out bread in your current diet week by week.  Going cold-turkey will increase your chances of binge eating later down the road.  Or, if you want to become a vegetarian, try cutting out seafood for a month, then add red meat to the list!  Progress as your body adjusts.
  2. Do You Have a Diet Buddy?  Making yourself accountable to someone else will increase your chances of sticking to your diet.  If you know you would have to text someone at the end of the day that you had three donuts and a bag of chips, you are less likely to make that decision in the first place.  You can also do your diet research together, because it is vital to know exactly what you are about to do to yourself!  Make sure your diet is safe, effective, and healthy!  Weight loss will happen, health problems are avoidable, (in most cases.)
  3. Experiment, Experiment, Experiment!  We said it three times because it’s important.  You need to find what works for you!  You are different, physically and chemically than other people, so what works for some people, might not work for you.  You need to find a diet that helps keep you fit, full, energetic, and healthy. Your diet needs to fit with specifically your lifestyle.  How busy are you?  How active are you?  How tired are you?  These are all important questions you need to ask yourself.
  4. Eat Enough Food!  Like we said earlier, everything you do takes energy, and you need to make sure the diet you are on gives you enough energy to do everything it is that you do!  When you just cut out food from your diet, most of the time what you are doing is simply depriving your body of the energy it needs to function and let’s face it…that’s how starvation works.  If you want to make a diet that lasts and is healthy, you want to make your body want more fuel, not less.
  5. Talk to Your Doctor.  Yes, changing your diet can be that big of a deal.  Take a blood test.  You might be low on iron, or b vitamins, and not even be aware.  You could change your diet and unwittingly cut out your supply of a certain vitamin or mineral and cause yourself serious health problems down the road.  If you are not sure, talk to a professional.

Be smart, be safe, work hard and don’t give up!  A successful diet can make you feel leaner, more energetic, and actually make you more productive!



“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.”

-Les Brown

6 Horrible Truths about being A Girl Who Lifts

So, in the very recent past, or maybe over a longer period of time, you have become a person who enjoys working out… a lot.  The gym preoccupies your thoughts, and you find yourself there more and more frequently.

Whatever the time frame, it appears you have transformed into a being that can be socially referred to as “a girl who lifts.”

Here are exactly 6 horrible truths about the gym-lover you have become.

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1) You will be hard pressed to find jeans that fit properly again.

So you have said goodbye to a lot of excess fat, and gained a whole bunch of muscle.  Odds are, you have what is colloquially referred to as “a booty,” or more formally, a developed gluteus maximus.  Your quads and hamstrings have grown and you can see their amazing curves as a result of your hard work.  After all of this, your old pants don’t fit anymore, and when you go shopping to get new ones, they just don’t fit right.  Your waist is too small for the jeans that fit around your shiny new leg muscles, and the jeans that would fit around your waist refuse to make it over your glutes.  If you find a pair of jeans that fit, you better stick to that brand, or by them in bulk, because my friends, you have just found a unicorn.

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2)  Your boobs seemingly vanish into thin air.

The amount of boob-disappearance is entirely dependent on the person, but in the process of losing fat and gaining muscle, it is likely that you have gone down in cup size.  All the push-ups and chest-press have eaten away at your chest, and the new muscle there has taken up residence in place of your…bosom.   The main act in your own personal magic show, you can look down to see that your feminine chest has somehow, disappeared!  Just like magic!  The best part is, that you care more about your new bench personal record than your own personal disappearing act.


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3)  Your wardrobe is suddenly comprised entirely of workout gear.

Think about it.  When was the last time you stepped out of the house, especially on your own time, in anything other than workout gear?  You live in your runners, and spandex…oh the spandex.  Can you remember the last time you went out in jeans?  All your normal clothes are pushed to the back of your closet, and both the front of it, as well as your hamper, are full of workout gear.  Wearing a normal bra is a painful and scarring experience.  Going out in a nice dress, or dressing up jeans with heels feels absolutely alien.  At work, or anytime you are required to dress up, you long for your beautiful spandex, your comfortable workout tee, and your runners.  Why do you have to wear normal-people clothes anyways?

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4)  You annoy people by talking about working out all the time.

You have found a new passion.  Every time you go to the gym, you are excited about hitting a new personal record in some way, maybe heavier weights, or being able to finally do a certain exercise.  Your cardio is improving in your interval training, or maybe you have found a new style of training that is working for you really well. Sometimes, people who don’t work out may not understand why you get so excited about picking up heavy things and putting them back down again.  Just remember, anybody who is passionate about something wants to talk about it all the time, it’s only natural!  Even if you keep blabbering on to anyone who will listen about your new squatting weight, enjoy it.  That is the essence of passion and vivaciousness, the happiness that exists in doing something you love, and that makes you feel good.  Blabber away.

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5)  Your social life takes a back seat to your workouts.

Your friends invite you out on Friday night to a bar, and you’d really love to see them…but you had a workout planned with your gym buddy, and you wanted to do some interval training on Saturday morning.  Odds are, going out drinking will ruin both of those things.  Plus, when you finish your workout on Friday, you have to go home and eat, and shower, and by the time you’ve done all that your pajamas look really, really inviting.  So with your workouts as first priority you can either go out, and not drink, or stay at home and watch Netflix in your pajamas.  Pajamas win, every single time.

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6)  You are completely, irrevocably, and undeniably obsessed with food.

Fueling your workouts, and re-fueling your workouts is a new obsession.  No matter if you do macro counting, another system, or no discernible system at all, you pay attention to the things you eat.  Your fit and muscled body demands sustenance, and you are happy to feed its nearly insatiable appetite.  You do not skip meals, ever, as that would be blasphemy.  You want to grow your muscles, and improve your workouts, and you are smart enough to know how important food is to that equation.  Gone are the days when you would just count calories and be done with it, you have become an energy-burning, muscle-building machine that cannot function on nothing!  Eating food, prepping your food, and thinking about food dominates your life.  “Sorry, I can’t make it out, I have to go home and eat,” is an actual phrase in your vocabulary.  Food comes first.

There you are, six horrific, life-changing truths that will permanently alter your entire world!

…Okay, that was slightly dramatic.

One a scale from one to things that actually matter in the world, these don’t really rank.

However, they do resonate with those women who live in a world of iron.

The thing is, you have to ask yourself whether or not you would change any of these “horrible” truths. Leading a fitness oriented lifestyle is one of the best feeling, and most empowering changes a person can make in their lives.  As you add muscle, especially as a woman, it gives way to a momentous rise in self-confidence.  You feel assured within yourself and your body, and that confidence echoes throughout every other facet of your life. With a powerful body, comes a powerful mind, and getting to that point develops an intimate relationship with yourself and your body.  It is a deep sense of self awareness that encompasses your physical self.  You begin to wonder whatever it was you were doing before, or why anyone would ever avoid being physically active.

All of it starts with a good workout…and then you come back for another.

Happy lifting!

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BBQ Today!

Just a reminder of our Barbecue today from 12-5pm!  There will be free food, free supplements, games and prizes!  There will also be a bouncy castle and face painting, so bring the whole family!  It will just be in the front parking lot at the gym – 1938 152nd st, Surrey.  See you there!

Join us for the Color Run!

One of our front desk staff, Mallory Bergum, has put it upon herself to organize a Sandcastle Fitness team for the Color Run.  For those of you who are unfamiliar with the event, it is a 5k run, that is less about elite athleticism and more about having fun.  You start out wearing white, and get doused in color along the way in what they call a celebration of “healthiness and happiness.”  There is a massive party at the finish line, filled with music and dancing.  The event also gives back to numerous local and national charities.

We would like to invite you to join the Sandcastle Team on June 13, at 9:00 am, and you can register right now with the below links!

If you haven’t registered yet, you can register and join the team here:…

If you’ve already registered, you can join the team here:

To learn more about the event itself, click here:

This is a great opportunity to enjoy an active summer, run, dance a little, (or a lot,)  and get covered in color while you’re at it!

About the Gym and Getting Started

It is easy enough to start by saying that Sandcastle Fitness is a gym unique unto itself.

Our members are our family, and the atmosphere here is overwhelmingly positive.  It is a common feeling people have, to dread coming to the gym, to drag their feet through the door just to get that workout in because they feel they have to.

Not here.

Our members orient their entire day around coming to the gym.  They arrive early, and they leave late.  This is not something we ask them to do, but something our members choose to do because the gym feels like home.  It is truly its own community here.  We support each other, and respect each other. Our members include everyone, from people who just use our fitness classes, to people who love the steam room more than anything else, to professional bodybuilding athletes.

Our trainers not only know our members by name, but they take time to introduce themselves to new members.  This is not so they can gain a boost in clientele, but rather because they want people to feel like they can ask questions.  We want everyone to train safely, in order to reach their fitness goals.

In this blog, we hope to not only be a resource to members, but to the anyone hoping to start a fitness journey at large.  We want to encourage people to experience the community feel of Sandcastle Fitness.

Starting a fitness journey is difficult in itself.  The challenges and setbacks are endless, but the results are completely worth it.  These challenges are unique to every person, whether it be having trouble sticking to a consistent diet, or actually getting workouts in.

Even if you can stick to a particular regimen there are so many options in terms of what kind of regimen a person can follow.  What is good for one person might be completely wrong for another.  It is such a personal journey, and one we hope to help with.

Ultimately, our gym is a community that hopes to help and share our knowledge and expertise.  We are located in South Surrey, British Columbia, Canada, and we are open seven days a week to help you start your journey.

Stay tuned to our blog, we will be posting helpful content such as workouts, trainer interviews, events, healthy recipes and much more.

If you have any comments, or general questions, please see our website!  We are always happy to help.