{ "version": "https://jsonfeed.org/version/1.1", "title": "the bifrost", "home_page_url": "https://simondamb.org/", "feed_url": "https://simondamb.org/feed.json", "description": "simon damborg's bifrost: essays, training, adventures, recipes, recommendations.", "icon": "https://simondamb.org/og/default.png", "favicon": "https://simondamb.org/favicon.svg", "authors": [ { "name": "Simon Damborg", "url": "https://simondamb.org/" } ], "language": "en", "items": [ { "id": "https://simondamb.org/blog/my-nutrition-app-tour", "url": "https://simondamb.org/blog/my-nutrition-app-tour", "title": "Proton, screen by screen", "content_html": "

Proton is the nutrition app our Raincity members use. It started life as a Softr build, and it now runs on Next.js with a Cloudflare Worker and Airtable behind it. I have never actually shown the thing, so here it is: all twenty-eight screens, in the order you meet them.

\n
\n

Everything in these screenshots is made-up data for an athlete who does not exist. Nobody's real food logs, weights or names appear anywhere below.

\n
\n

It starts with two numbers

\n

Most nutrition apps open on a settings screen and ask you to configure yourself. Proton asks six questions instead, one at a time, and does the maths itself.

\n
01 / 28

First run asks one question at a time

Six steps, no settings screen. Where you are now, where you are going, and roughly what you eat today.

\"First
02 / 28

Your plan, before you log anything

Day one starts at one gram of protein per pound of goal bodyweight, with the calorie, carb and fat numbers derived from your goal weight and activity level.

\"Your

The line that matters is after day 1: halfway between goal and yesterday. The target is not a fixed number you either hit or fail. It moves toward your goal from wherever you actually landed the day before, which means a bad day makes tomorrow easier rather than putting you further behind.

\n

The daily screen

\n
03 / 28

Everything for today on one scroll

A greeting that tells you what is still left, a bar for every macro you have unlocked, the last fourteen days, and today's meals. The bar card flips to stat tiles with a tap.

\"Everything

Note what is not there on day one. New members only see protein. Calories appear after five days hit, full macros after ten. It is the same app either way — it just refuses to hand you five numbers to track before you have proven you can hit one.

\n

Logging a meal

\n

This is the part people actually use, so it has three ways in and it always shows its working.

\n
04 / 28

Photograph it

The sheet opens on the camera. Review the numbers the AI comes back with, or save now and let it fill them in afterwards.

\"Photograph
05 / 28

Or just describe it

No photo needed. Type the meal in plain language and the same analysis runs on the text.

\"Or
06 / 28

Every item, itemised and editable

Calories are locked and recalculated from protein, carbs and fat, so the numbers can never drift apart into something that does not add up.

\"Every
07 / 28

Bulk log, for the plates that need three photos

Meal prep and big spreads rarely fit in one frame, so this takes several photos and notes together.

\"Bulk
08 / 28

Merged into one meal

The AI folds everything into a single entry with a per-item list, running totals and an editable name.

\"Merged

Deciding what to eat

\n

The features I get asked about most all live in the gap between "I have thirty-seven grams of protein left" and "so what do I actually eat".

\n
09 / 28

Suggestions that know your day

Three specific meals based on what you have left, each with a reason attached.

\"Suggestions
10 / 28

An assistant with your numbers

The chat already has today's totals, your targets and your history, so you get an answer about your day rather than general nutrition advice.

\"An
11 / 28

Eating out, where most weeks fall apart

Type a restaurant name, paste a menu link, or photograph the menu.

\"Eating
12 / 28

Tick what you ate

When it finds the menu, the items log themselves with estimated macros.

\"Tick
13 / 28

Or it tells you what to order

When there is no menu to read it works backwards from what you still need, and says how to customise the order.

\"Or

"Double the chicken, dressing on the side, swap half the rice for salad" is a more useful sentence than any number.

\n

Going back and fixing things

\n
14 / 28

Tap any meal

Full macros, with edit and delete.

\"Tap
15 / 28

Favourites the AI trusts

Star a meal and its exact macros join your library. Next time you mention it by name the AI uses those numbers instead of estimating.

\"Favourites
16 / 28

History, the honest view

Days hit, days logged and hit rate, then every day with its meals and its percentage of goal.

\"History,
17 / 28

Flagged for review

Anything the AI was unsure about gets a marker, and one tap filters history down to just those meals.

\"Flagged
18 / 28

It tells you what it guessed

Every item carries a confidence score and a note. Low-confidence items get a panel where you add what you know and re-run the analysis.

\"It

That last one is the feature I am most pleased with. "Olive oil, fifty-eight percent confident, portion estimated from visible amount only" is the app admitting something. An app that quietly invents a number is worse than useless for anyone trying to learn what they are actually eating.

\n

Progress

\n
19 / 28

Thirty days at a glance

Days hit, consistency and average intake, with a star on every day above ninety percent.

\"Thirty
20 / 28

Bodyweight trend

Weigh-ins plotted against the goal line, and a nudge when it has been a week.

\"Bodyweight

Thirty plants a week

\n

Spector is named after Tim Spector, and it tracks the thirty-different-plants-a-week guideline for gut health. The trick is that there is nothing extra to log — the plants get pulled out of the meals you already recorded.

\n
21 / 28

This week's diversity score

Unique plants against a target of thirty, and how many food groups you covered.

\"This
22 / 28

Where the plants came from

Every meal with the plants found in it, grouped by day.

\"Where
23 / 28

Twelve food groups

A running count over twenty-eight days, so the gaps are obvious. Mine is always nuts and seeds.

\"Twelve

Accountability

\n
24 / 28

Friends

I connect members with training partners. Fourteen days of hits side by side, ranked, with streak badges.

\"Friends\"
25 / 28

Open any card

The last seven days in full.

\"Open

Nobody sees what you ate. They see whether you hit. That turns out to be the right amount of visibility.

\n

Settings, and the bit that makes the AI good

\n
26 / 28

Profile, and AI Notes

Stats, your coach, dietary flags — and free text the model reads before every single analysis.

\"Profile,
27 / 28

Work out your macros

\n

read the rest on the bifrost →

", "summary": "Every screen of the nutrition app our Raincity members use, in the order you meet it — and why it only shows you one number to start with.", "image": "https://simondamb.org/covers/attDne3ESCwuEIkjx.jpeg", "date_published": "2026-09-18T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "PROJECTS", "Projects", "technology", "Nutrition", "Protein", "raincity athletics", "Nerd" ] }, { "id": "https://simondamb.org/blog/camera-gear-for-sale", "url": "https://simondamb.org/blog/camera-gear-for-sale", "title": "Clearing Out the Camera Gear - For Sale", "content_html": "

After years of using a crop sensor as my primary, and an old A7II body as my backup for events & full frame, I finally made the switch to a full fram A7CII as my primary lens, so time to cleanup and clear-out some of the less used pieces!

\n

Will eventually get around to listing these on marketplace, everything is up for conversation or trade...

\n

\"PXL_20260915_182754728.jpg\"

\n

Sony E 16-55mm f/2.8 G — $999

\n

Has been my daily driver for years - incredible lens and the go-to for majority of people shooting on a sony crop body. Not the latest model, so a lot more affordable than the newer options!

\n
    \n

  • Constant f/2.8 across the whole range, no light lost as you zoom

    \n
    • \n

  • Frames like a 24-82, which covers almost everything

    \n
    • \n

  • The lens that lived on my a6400 for years... the one I'll actually miss

    \n
    • \n

  • Serial 1813028, hood and (3d printed) caps included

    \n
    • \n
\n

\"PXL_20260915_182851780.jpg\"

\n

Sony FE 24-50mm f/2.8 G — $899

\n

Basically brand new, bought it when I got my full frame body but decided I should have sprung for the 24-70 since I don't mind the extra weight on my daily driver. This is a great option if you are looking for something a bit smaller / lighter (and much more affordable). Open to trades or combo if you want to pair this up with the A7ii body below.

\n
    \n
  • Full frame f/2.8 in a shockingly small package
    • \n
  • Weighs almost nothing in a bag
    • \n
  • Sharp wide open
    • \n
\n

\"PXL_20260915_183044436.jpg\"

\n

Sony E 15mm f/1.4 G — $639

\n

A great quality and fun wide prime lens to shoot with. Great for anything indoor, low light, and super sharp with that 1.4 aperature.

\n
    \n
  • Wide, fast, and TINY
    • \n
  • f/1.4 eats low light for breakfast
    • \n
  • Great for video and tight indoor spaces
    • \n
  • My "one lens, don't want to think about it" lens for a while
    • \n
  • Hood and caps included
    • \n
\n

\"PXL_20260915_182655696.jpg\"

\n

Sony a7 II body — $600

\n

My first full frame, still takes a lovely photo in 2026! Primarily used this as my secondary body when shooting at events. Older model, still works great and takes great photos - body is definitely used, but everything works great. Open to trades or combos.

\n
    \n
  • 24 megapixels, in-body stabilization
    • \n
  • Cheapest honest way into full frame
    • \n
  • Being straight: it's been USED. Grip and edges show wear. Everything works, nothing rattles, shutter count on request
    • \n
\n

\"PXL_20260915_184422065.jpg\"

\n

Sony FE 50mm f/1.8 — $189

\n

The classic first prime - a must have if you're shooting portraits or anything of the sort. Was my favorite prime lines before I started spending a lot more $$ on zooms.

\n
    \n
  • Biggest jump in image quality a beginner can buy for the money
    • \n
  • Everyone's first "whoa" photo comes from a fifty
    • \n
  • Not a pro lens (autofocus hunts, soft wide open) but at this price who cares
    • \n
\n

\"Screenshot

\n

Sony E 16-50mm kit lens — Free with any other purchase

\n

Tiny pancake, fits in a jacket pocket with the camera attached. Free if you want it with any other purchase :)

\n", "summary": "Finally moved to a full frame body as my primary shooter, so clearing out some of my less used lenses & bodies.", "image": "https://simondamb.org/covers/attBjwAqPM4ZyhVkB.png", "date_published": "2026-09-16T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "PHOTOGRAPHY", "photography", "technology", "vancouver" ] }, { "id": "https://simondamb.org/photos/2026-cf3-nationals", "url": "https://simondamb.org/photos/2026-cf3-nationals", "title": "2026 CF3 Nationals", "content_html": "

2026 CF3 National Championships at Hybrid Athletics.

\n\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
", "summary": "14 photos", "image": "https://imagedelivery.net/kzoD6SRQ5KqKEY3-RqrqMw/68a81033-0edf-4053-291c-de247f513f00/public", "date_published": "2026-09-10T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "photos", "CF3", "photography", "functionalfitness" ] }, { "id": "https://simondamb.org/photos/2026-jonah-memorial-workout", "url": "https://simondamb.org/photos/2026-jonah-memorial-workout", "title": "2026 Jonah Memorial Workout", "content_html": "

A few of my favorite shots from the annual Jonah Berger Memorial workout. If you were there, contact me for the full album.

\n\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
", "summary": "10 photos", "image": "https://imagedelivery.net/kzoD6SRQ5KqKEY3-RqrqMw/922b6797-0f9e-4897-5882-c949dcf42b00/public", "date_published": "2026-09-07T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "photos", "Albums", "raincity athletics", "fundraiser" ] }, { "id": "https://simondamb.org/photos/coco-pongs-first-walk", "url": "https://simondamb.org/photos/coco-pongs-first-walk", "title": "Coco & Pong's First Walk", "content_html": "

First day outside for Coco! She did much better hanging out on her big brother Pong than Toast did at this age <3

\n\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
", "summary": "10 photos", "image": "https://imagedelivery.net/kzoD6SRQ5KqKEY3-RqrqMw/5b73a684-3298-43f5-4839-3947ad90a700/public", "date_published": "2026-09-06T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "photos", "PONGtheTORT", "COCOtheCAT", "photography", "Albums" ] }, { "id": "https://simondamb.org/photos/coco-tiny-dancer", "url": "https://simondamb.org/photos/coco-tiny-dancer", "title": "Coco Tiny Dancer", "content_html": "

Coco loves sitting on her back legs.

\n\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
", "summary": "23 photos", "image": "https://imagedelivery.net/kzoD6SRQ5KqKEY3-RqrqMw/8fb0912f-2932-45af-9265-6a196f6a4e00/public", "date_published": "2026-09-02T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "photos", "COCOtheCAT", "Albums", "photography" ] }, { "id": "https://simondamb.org/photos/toast-in-the-hall", "url": "https://simondamb.org/photos/toast-in-the-hall", "title": "Toast In the Hall", "content_html": "

Toast wanted to prove he's still cute too.

\n\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
\n
\"\"
", "summary": "19 photos", "image": "https://imagedelivery.net/kzoD6SRQ5KqKEY3-RqrqMw/a25345d0-07da-4a3a-38a0-42967e6bdf00/public", "date_published": "2026-09-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "photos", "TOASTtheCAT", "photography", "Albums" ] }, { "id": "https://simondamb.org/resources/new-camera-sony-a7c-ii-ilce-7cm2", "url": "https://simondamb.org/resources/new-camera-sony-a7c-ii-ilce-7cm2", "title": "New Camera: Sony a7C II (ILCE-7CM2)", "content_html": "

After years of amateur photography it was finally time to make the switch to a full frame body, and it's glorius.

\n", "image": "https://simondamb.org/covers/attc4QsH5ej10a4xv.jpg", "date_published": "2026-08-25T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "PHOTOGRAPHY" ] }, { "id": "https://simondamb.org/listening/the-psychiatrist-who-discovered-rsd-explains-how-to-stop-it-dr-william-bill-dodson", "url": "https://simondamb.org/listening/the-psychiatrist-who-discovered-rsd-explains-how-to-stop-it-dr-william-bill-dodson", "title": "The Psychiatrist Who Discovered RSD Explains How To Stop It - Dr. William (Bill) Dodson", "content_html": "

80% of this podcast hit so close to home it blew my mind. Although I've listedend to it 3+ times now, I still intend to go back and pick out some of my favorite lines and pieces from it.

\n

Although not 100% of what he talks about lands with me and my ADHD - the things that do helped me understand my own brain and emotional responses in a whole new light.

\n

If you have ADHD/AUDHD or have someone in your life who does, I couldn't more highly recommend something to give you a glimpse of understanding into how some neurodivergent brains operate.

\n", "summary": "The psychiatrist who coined the term Rejection Sensitivity Dismoria (RSD) explains what it is, what it means, and different ways to try to handle it.", "image": "https://simondamb.org/covers/attOAbvaVWYVOArtD.jpg", "date_published": "2026-08-25T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Listening", "ADHD", "mentalhealth" ] }, { "id": "https://simondamb.org/listening/371-fix-chronic-body-pain-for-good-the-shocking-link-to-your-feet", "url": "https://simondamb.org/listening/371-fix-chronic-body-pain-for-good-the-shocking-link-to-your-feet", "title": "371 - Fix Chronic Body Pain for Good (The Shocking Link to Your Feet)", "summary": "Discover the neuroscience-backed link between posture and brain health in this fascinating episode with Annette Verpillot, founder of Posturepro. Learn how your feet, jaw, and eyes work as a three-pillar system driving movement, cognition, and longevity. From optimizing nervous system function to im", "image": "https://simondamb.org/covers/attZQBgGpMkHEDfCr.png", "date_published": "2026-08-13T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Listening", "Feet", "Health" ] }, { "id": "https://simondamb.org/listening/how-could-an-animal-based-diet-impact-metabolic-health-anthony-chaffee-md-the-metabolic-link-ep-69", "url": "https://simondamb.org/listening/how-could-an-animal-based-diet-impact-metabolic-health-anthony-chaffee-md-the-metabolic-link-ep-69", "title": "How Could an Animal-Based Diet Impact Metabolic Health? | Anthony Chaffee, MD | The Metabolic Link Ep.69", "content_html": "

Key moment: ~14:25 (https://open.spotify.com/episode/79oArednshFzAiJEefVlw0?t=865)

\n

The majority of human disease is either consuming something that we shouldn't be (ie alcohol) or not getting enough of the right things to properly balance.

\n", "summary": "Dr. Anthony Chaffee joins Dr. Dominic D'Agostino to explore the scientific case for animal-based ketogenic diets, covering metabolic health, inflammation, chronic conditions, and evolutionary perspectives on modern dietary assumptions.", "image": "https://simondamb.org/covers/attwVkXnwUI7SiP4y.jpeg", "date_published": "2026-08-13T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Health", "Diet" ] }, { "id": "https://simondamb.org/resources/search-and-rescue-north-shore", "url": "https://simondamb.org/resources/search-and-rescue-north-shore", "title": "Search and Rescue: North Shore", "content_html": "

A Knowledge Network original (2021, dir. Grant Baldwin) following North Shore Rescue... the volunteer team responding to calls in the mountains, canyons, and forests of North and West Van. 5 episodes, ~56 min each, free to stream. Cliff rescues, avalanche calls, long-line helicopter extractions, and the real humans balancing volunteering with the rest of their lives.

\n", "summary": "Knowledge Network docu-series following the volunteer members of North Shore Rescue as they pull hikers, bikers, and snowshoers out of the mountains right above Vancouver.", "image": "https://simondamb.org/covers/attV95G9a8vHhRLds.png", "date_published": "2026-07-28T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "OUTSIDE", "hiking", "vancouver" ] }, { "id": "https://simondamb.org/listening/365-training-for-longevity-a-roundtable-on-strength-injury-prevention-protein-women-and-youth-athletes", "url": "https://simondamb.org/listening/365-training-for-longevity-a-roundtable-on-strength-injury-prevention-protein-women-and-youth-athletes", "title": "#365 - Training for longevity: A roundtable on strength, injury prevention, protein, women and youth athletes", "content_html": "

Some of the top coaches in America (like the guy who invented the NFL combine) having some great discussion about athletes and training.

\n

My biggest takeaway from this episode though? That they don't allow their top level athletes to back squat. They have a big discussion about humans training as intended as bipedal beings - and that single leg strength can match 90% of both legs, and that the sheer force on the spine of a back squat makes it not worth the risk.

\n", "summary": "Some very interesting opinions from very experienced coaches.", "image": "https://simondamb.org/covers/attmTRUxLtGx9GdA6.jpeg", "date_published": "2026-07-20T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Listening", "Protein", "Training", "fitnessmyths", "functionalfitness", "grouptraining" ] }, { "id": "https://simondamb.org/listening/understanding-female-metabolism-pcos-postpartum-and-menopause", "url": "https://simondamb.org/listening/understanding-female-metabolism-pcos-postpartum-and-menopause", "title": "Understanding Female Metabolism: PCOS, Postpartum, and Menopause", "content_html": "
    \n
  • nutrition advice for if you're trying to get pregnant
    • \n
  • lots of great info about peri-menopaus and menopause
    • \n
\n", "image": "https://simondamb.org/covers/attQ4CunfzhDu3Yb1.jpeg", "date_published": "2026-07-19T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Listening", "Womenshealth", "Health", "Nutrition" ] }, { "id": "https://simondamb.org/eats/kobo-matcha-salted-caramel-whiskey-toasted-coconut", "url": "https://simondamb.org/eats/kobo-matcha-salted-caramel-whiskey-toasted-coconut", "title": "Kobo: Matcha, Salted Caramel, Whiskey Toasted Coconut", "summary": "Flavors of the week.\nMatcha white chocolate 👍👍👍👍👍\nSalted caramel 👍👍👍👍\nWhiskey toasted coconut 👍👍👍👍", "image": "https://simondamb.org/covers/attrwxUhyHFHRgEwO.jpg", "date_published": "2026-07-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS" ] }, { "id": "https://simondamb.org/listening/what-were-still-getting-wrong-about-womens-health-fitness-dr-stacy-sims-live", "url": "https://simondamb.org/listening/what-were-still-getting-wrong-about-womens-health-fitness-dr-stacy-sims-live", "title": "What We're Still Getting Wrong About Women's Health & Fitness: Dr. Stacy Sims Live", "content_html": "

This podcast re-affirmed in many ways what we already knew, but with even more science to back it up.

\n
    \n
  • Lifting heavy is even more important than we thought especially for women
    • \n
  • Creatine...
    • \n
  • True high intensity is crucial - F45 and anything where you're moving for more than a few minutes at a time is NOT HIIT and is actually bad for you
    • \n
\n", "summary": "Dr. Stacy Sims is an exercise physiologist and nutrition scientist whose mantra – \"women are not small men\" – has reshaped how women approach their health.\n\nRecorded live with a studio audience, we challenge the conventional wisdom around fasting, cardio, and calorie restriction.\n\n\nIn its place, a playbook calibrated for female physiology – heavy lifting, fed-state training, circadian eating, and a new relationship with perimenopause.\nStacy is a force. Enjoy!", "image": "https://simondamb.org/covers/attIcdPCkZvWFf0mh.jpeg", "date_published": "2026-07-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Listening", "Training", "Health", "Nutrition", "Creatine", "cardio", "Womenshealth" ] }, { "id": "https://simondamb.org/eats/kobo-passionfruit", "url": "https://simondamb.org/eats/kobo-passionfruit", "title": "Kobo: Passionfruit", "summary": "Flavor of the summer. \nKobo ice cream.\nPASSIONFRUIT ", "image": "https://simondamb.org/covers/attiE40kLEMxcJhjG.jpg", "date_published": "2026-07-04T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS" ] }, { "id": "https://simondamb.org/blog/my-adhd-brain", "url": "https://simondamb.org/blog/my-adhd-brain", "title": "inside my adhd brain", "content_html": "

I typically describe MY experience with ADHD (everyone's is different) as 5 conversations happening in my head 24/7...

\n

...more coming soon!

\n", "summary": "How I describe ADHD - everyones experience is different!", "image": "https://simondamb.org/covers/attr9U5yZ0kRNmtFi.jpeg", "date_published": "2026-06-20T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "ABOUT", "ADHD", "mentalhealth", "perspective" ] }, { "id": "https://simondamb.org/news/pongthetort-com-is-live", "url": "https://simondamb.org/news/pongthetort-com-is-live", "title": "PongTheTort.com is live!", "content_html": "

The new and improved Pong FAQ is live! It's a constantly expanding & growing page - but way more fun now than it was before :)

\n", "summary": "The new and improved Pong FAQ is live! It's a constantly expanding & growing page - but way more fun now than it was before :)", "image": "https://simondamb.org/covers/attyh3TEuDsqQlGCn.png", "date_published": "2026-06-14T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "ABOUT", "PONGtheTORT" ] }, { "id": "https://simondamb.org/blog/the-sport-dot-fit", "url": "https://simondamb.org/blog/the-sport-dot-fit", "title": "What is TheSport.Fit?", "content_html": "

After running almost 30 seasons of the Functional Fitness League, I learned a lot. Not just about event coordination and management, but about movement standards, judging, and volunteer management too.

\n

Right now, the sport runs almost entirely on volunteers. If we can earn government recognition, we open the door to real funding: the kind that can pay for professional technical officials instead of relying on volunteers forever.

\n

To get that recognition, we need to meet Sport Canada's requirements, plus international sport accord standards. That's a mountain of paperwork and process most federations don't have the time or tools to manage well.

\n

So I built TheSport.Fit. Software that takes everything I learned managing functional fitness and turns it into a platform for national and international governing bodies: membership, competition and qualification management, technical official certification, club directories, governance tools, all built around the standards these federations actually need to meet. The goal is simple: get internationally recognized movement standards and technical officials into the hands of every federation that wants them, faster and cheaper than building it themselves.

\n

I've donated the full product to the Canadian Functional Fitness Federation (CF3) to serve as our beta tester, and it's already running their 2026 National Championship registrations. Next: rolling out subdomains and back end access to all 50 federations under the IF3 (International Functional Fitness Federation), so each one can meet sport accord requirements with efficient, transparent governance of their own.

\n

Check it out: http://cf3.thesport.fit

\n", "summary": "After 12+ years of running Functional Fitness Leagues - all that knowledge of data management will now be used to help Functional Fitness Federations stay organized internationally.", "image": "https://simondamb.org/covers/attdbd9LwZpvxo2et.png", "date_published": "2026-06-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "ABOUT", "if3", "functionalfitness", "CF3", "Nerd" ] }, { "id": "https://simondamb.org/adventures/whistler-blackcomb-biggest-vert-day", "url": "https://simondamb.org/adventures/whistler-blackcomb-biggest-vert-day", "title": "Whistler Blackcomb — biggest vert day", "content_html": "

Sixteen new PRs in one outing, a mixed bag of a day at Whistler Blackcomb: groomers, bumps, everything the mountain had on tap. The biggest vert day on record: 8,931 m in four hours.

\n", "summary": "A little bit of everything, and 16 new PRs to show for it.", "image": "https://simondamb.org/covers/attV4dmvkvauU4lau.jpg", "date_published": "2026-04-16T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "adventure", "OUTSIDE", "skiresort" ] }, { "id": "https://simondamb.org/adventures/whistler-blackcomb-big-day-apr-2026", "url": "https://simondamb.org/adventures/whistler-blackcomb-big-day-apr-2026", "title": "Whistler Blackcomb big day, Apr 2026", "content_html": "

A full morning at Whistler Blackcomb that turned into 13 new PRs. Seventy-three kilometres and 8,632 m of vert in under five hours.

\n", "summary": "A morning lap that turned into 13 personal records.", "image": "https://simondamb.org/covers/att8Eu04hTgDkee6S.jpg", "date_published": "2026-04-07T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "adventure", "OUTSIDE", "skiresort" ] }, { "id": "https://simondamb.org/listening/inflammation-and-glycation-the-two-heads-of-chronic-disease", "url": "https://simondamb.org/listening/inflammation-and-glycation-the-two-heads-of-chronic-disease", "title": "Inflammation and Glycation: The Two Heads of Chronic Disease", "content_html": "

Great quotes re importance of movement and protein. Protein and muscle help combat chronic disease. The best exercise program is whatever you're willing to do consistently.

\n", "summary": "The Metabolic Link · Episode", "image": "https://simondamb.org/covers/att788y5XdTmhk8SA.jpeg", "date_published": "2026-04-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Listening", "Protein", "strength training", "Health" ] }, { "id": "https://simondamb.org/resources/rad-runner-plus", "url": "https://simondamb.org/resources/rad-runner-plus", "title": "Rad Runner Plus", "image": "https://simondamb.org/covers/attX4ufyaGbW2uc1I.jpg", "date_published": "2026-03-26T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "OUTSIDE" ] }, { "id": "https://simondamb.org/news/throwback-spearhead-traverse-3-years-ago-today", "url": "https://simondamb.org/news/throwback-spearhead-traverse-3-years-ago-today", "title": "Throwback - spearhead traverse 3 years ago today ", "content_html": "

This is why I put stuff on the internet / in the cloud... For my own memories and reminders of how incredible my life has been (and for the most part is!).

\n

3 years ago we made our second attempt at the spearhead traverse... Unfortunately 30cm+ of snow had fallen so it became quite the adventure.

\n", "image": "https://simondamb.org/covers/attNBioXeILMd4cIA.jpg", "date_published": "2026-03-10T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "OUTSIDE" ] }, { "id": "https://simondamb.org/adventures/whistler-slackcountry", "url": "https://simondamb.org/adventures/whistler-slackcountry", "title": "Whistler Slackcountry", "content_html": "

Using up the passes at Whistler.

\n", "summary": "using up the passes at whistler.", "image": "https://simondamb.org/covers/attC9U6oospSiwmvZ.png", "date_published": "2026-03-09T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "adventure", "OUTSIDE", "Albums", "skitour" ] }, { "id": "https://simondamb.org/blog/impact-magazine-full-body-workout", "url": "https://simondamb.org/blog/impact-magazine-full-body-workout", "title": "Impact Magazine Full Body Workout", "content_html": "
\n \"\"\n \"\"\n \"\"\n

Regardless of what any trainer tells you, there’s one thing that is the single most important factor of your workouts: that you do them! Especially for kids or those aging, more important than following a perfect workout routine is that you engage every muscle and movement pattern for 30+ reps (minimum) 1-2x / week. For kids, this is what ensures balanced growth and development of muscles, bones and joints – and for the aging population it’s as simple as ‘use it or lose it’ so as long as you continue to pass through full ranges of motion with a bit of external loading, you won’t lose that muscle mass—and that’s the single most important factor for healthy aging!

\n

That’s why I’ve put together a single dumbbell workout that hits every major muscle group so that you’ve got no excuse to get it in whether you’re at home, the gym, or somewhere in between—all you need is a weighted object (dumbbell obviously works best) and you’ve got no excuse to not keep your basics going!

\n

I recommend performing 2-4 sets of each exercise. If short on time do them as a superset with a 30-60 second rest between each movement.

\n
\n \"\"\n \"\"\n \"\"\n \"\"\n

Single-Leg Romanian Deadlift into Lunge

\n

6-10 reps (depending on weight) of both movements/side
Pattern: Lower Pull & Lunge

\n

Focus on control through the lower leg, keep the hips square to the ground as you raise your back leg and let your torso tilt down. Focus on lifting the back leg rather than bending at the waist, focusing on targeting the hamstring of the supporting leg rather than how far down the dumbbell goes. Once you come back to standing, we’re going right into a step-back lunge so we can target the glute of that same leg all in one movement.

\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n

Dumbbell Row to Curl & Press

\n

6-10 reps (depending on weight) of both movements/side
Pattern: Lower Pull & Lunge

\n

Starting in a hinged position with a flat back, perform a single-arm dumbbell row focusing on driving the elbow back and engaging the lat. Then stand up tall, curl the weight to your shoulder and then press it overhead. If you’ve got a heavy dumbbell, you can treat the curl as a bit more of a swing, and then use the legs to perform a push press to get the DB overhead.

\n

Bonus: If you have two dumbbells, you can do both arms at the same time!

\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n

1+ ¼ Cyclist Squats

\n

6-10 reps
(depending on weight) with a controlled tempo

\n

The reason we use a cyclist squat (heals elevated) over a conventional squat is we’ve already targeting the hamstrings and glutes – so in this move we’re trying to get into DEEP knee flexion to ensure longevity and healthy knees while also targeting the quadriceps more specifically. Elevate your heels with whatever you’ve got that’s one to two inches tall!

\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n

Plank Drag ThroughPlank Drag Through

\n

10-20 reps
Pattern: Core/Obliques (and scapular strength)

\n

Starting in a tall plank position you’re going to drag the weight across the floor by pulling it (not pushing it) while trying to minimize the movement through your torso. If you’ve got a lot of butt movement going on widen your stance, if it’s too easy bring your feet closer together! This movements not only great for targeting the core and obliques but also helps strengthen our upper back and scapula which helps with mobility and posture as well.

\n
\n

Photography: Bob Garlick

\n

The Anywhere Dumbbell Workout | IMPACT MagazineRegardless of what any trainer tells you, there’s one thing that is the single most important factor of your workouts: that you do them! Especially for kids or those aging, more important than following a perfect workout routine is that you engage every muscle and movement pattern for 30+ reps…\"\"IMPACT Magazine · Simon Damborg\"\"

\n", "summary": "the workout you DO beats the perfect one you skip. four moves, one dumbbell, every muscle group covered (built for impact magazine).", "image": "https://simondamb.org/covers/attxzjGsi6oxkVRvz.jpg", "date_published": "2026-03-05T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "WORKOUTS", "SCHOOLS.FIT", "@Home Workout", "functionalfitness", "Training" ] }, { "id": "https://simondamb.org/news/new-print-impact-magazine", "url": "https://simondamb.org/news/new-print-impact-magazine", "title": "New Print - Impact Magazine", "content_html": "

Check-out the at home full body single dumbbell workout I put together for IMPACT magazine.

\n", "image": "https://simondamb.org/covers/att3TClQhYvKfHPsx.jpg", "date_published": "2026-03-05T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "TRAINING" ] }, { "id": "https://simondamb.org/adventures/kicking-horse-and-revelstoke-road-trip", "url": "https://simondamb.org/adventures/kicking-horse-and-revelstoke-road-trip", "title": "Kicking Horse & Revelstoke road trip", "content_html": "

The gondola shut down for 90 minutes right as we arrived at Kicking Horse, waited it out in the parking lot. Called it a day at 3pm, took the gear off, then turned around at 3:15 for one more lap anyway. From there it was three more days at Revelstoke. The biggest trip here: 169 km of skiing and 20,066 m of vert across Kicking Horse and Revelstoke.

\n", "summary": "A 90-minute gondola delay, one more lap we didn't need, and three days at Revy after.", "image": "https://simondamb.org/covers/attXgh55D0wea8e0L.jpg", "date_published": "2026-02-23T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "adventure", "OUTSIDE", "skiresort" ] }, { "id": "https://simondamb.org/blog/community-code-of-conduct", "url": "https://simondamb.org/blog/community-code-of-conduct", "title": "Raincity Athletics Community Code of Conduct", "content_html": "

View the full live document:
https://www.raincityathletics.ca/code-of-conduct

\n

Raincity Athletics

\n

COMMUNITY CODE OF CONDUCT
V3.2

\n

License: Creative Commons Attribution–ShareAlike 4.0 \nBased on: Geek Feminism, Seed&Spark, and XOXO, StoryHive Codes of Conduct
Aligned with: Raincity Operations Manual

\n

Our Purpose

\n

Raincity Athletics is built around a single idea: Find Your Fit.
That means building an inclusive, empowering space where people of all backgrounds, identities, and abilities can train safely and confidently – free from discrimination, harassment, or harm.

\n

This Community Code of Conduct outlines our commitments as well as our expectations for all those enrolled in our classes and programs, private training and engaged in our online spaces. We acknowledge that everyone in our fitness community brings a diverse set of lived experiences, and we recognize that some may face systemic barriers or prejudice due to their intersecting identities. Raincity Athletics is committed to creating a space free from racism, homophobia, transphobia, ableism and other forms of oppression, with the goal that everyone feels safe and supported so that they can actively pursue becoming the best (and fittest) version of themselves.

\n

Who This Applies To

\n

Everyone who takes part in Raincity Athletics, including:

\n
    \n
  • Members and drop-ins
    • \n
  • Coaches and apprentices
    • \n
  • Contractors and volunteers
    • \n
  • Parents and guests
    • \n
  • Event participants
    • \n
  • Anyone representing Raincity in person or online
    • \n
\n

These standards apply everywhere our community interacts: in classes, events, travel, social media, and digital spaces connected to Raincity or anytime you are representing the Raincity brand and community.

\n

Our Shared Commitments

\n

We commit to:

\n
    \n
  • Welcoming and respecting all individuals, regardless of gender, race, sexuality, age, ability, or background.
    • \n
  • Using inclusive, affirming, and accessible language.
    • \n
  • Keeping our community physically and emotionally safe for all individuals.
    • \n
  • Listening, learning, and correcting our own mistakes without shame 
    • \n
  • A culture that values feedback and accountability from all community members 
    • \n
  • Taking responsibility for our impact, not just our intent.
    • \n
\n

Expected Behaviors

\n

Everyone is expected to:

\n
    \n
  • Follow all posted safety rules and instructions.
    • \n
  • Assume coaches are acting for the safety and benefit of the group, even if the reason isn’t obvious.
    • \n
  • Respect all personal boundaries; physical and emotional, ask before making physical contact, ask before taking pictures or videos that someone may be in the background of.
    • \n
  • Use names and pronouns correctly and update them if corrected.
    • \n
  • Keep conversations respectful, assume good intent, and avoid escalating unnecessary conflict.
    • \n
  • Maintain hygiene standards (clean clothes, deodorant, wipe down equipment after use).
    • \n
  • Communicate concerns early, no matter how small, using the reporting process.
    • \n
  • Default to kindness when witnessing someone struggling.
    • \n
  • If you’re unsure, ask (and assume good intentions when someone does ask).
    • \n
  • Share positively about each other, celebrate victories (and be conscious of the impact of the words you share).
    • \n
\n

Unacceptable Behaviors

\n

Harassment, bullying, and discrimination of any kind are not tolerated.
This includes (but is not limited to):

\n
    \n
  • Intentionally creating a negative environment for any member of our community.
    • \n
  • Harassment, discrimination, or offensive comments: Including comments about gender, gender identity or expression, sexual orientation, disability, mental illness, neurotype, physical appearance, body size, age, race, ethnicity, nationality, language, or religion.
    • \n
  • Unwelcome comments about personal lifestyle choices: Food, health, parenting, employment, drugs, or other personal practices.
    • \n
  • Deliberate misgendering or use of rejected or dead names.
    • \n
  • Sexual content or behaviour in inappropriate spaces: Including sexual jokes, sexual imagery, or sexualized actions that do not belong in our environment.
    • \n
  • Physical contact without consent: This includes touching, simulated physical contact, or continuing after being asked to stop.
    • \n
  • Threats or encouragement of violence or self-harm.
    • \n
  • Intimidation, stalking, or following.
    • \n
  • Harassing photography or recording: Including any attempt to monitor or log someone’s activity for harmful purposes.
    • \n
  • Sustained disruption of class, discussion, or community spaces.
    • \n
  • Unwelcome sexual attention.
    • \n
  • Patterns of inappropriate or intrusive social contact: Repeated attempts to create unwanted intimacy or closeness.
    • \n
  • Ignoring requests to stop one-on-one communication.
    • \n
  • Outing someone’s private or personal identity without consent.
    • \n
  • Sharing private communication without consent: Even when it is not itself harassing.
    • \n
  • Knowingly making false or harmful claims about another person.
    • \n
\n

Raincity follows widely accepted best practices for community safety and therefore does not act on complaints about:

\n
    \n
  • Reverse racism, reverse sexism, or similar claims.
    • \n
  • Reasonable boundary setting, such as “leave me alone” or “I’m not discussing this.”
    • \n
  • Someone using a tone you personally do not prefer.
    • \n
  • Criticism of racist, sexist, transphobic, or otherwise oppressive behaviour or assumptions.
    • \n
\n

Consequences

\n

If someone’s behavior violates this Code, Raincity may:

\n
    \n
  1. Issue a verbal warning (for minor infractions)
    2. \n
  2. Issue a written warning (for second offenses, or major infractions)
    3. \n
  3. Terminate membership, contract, or coaching role (if requested changes are not respected)
    4. \n
  4. Contact external authorities if safety or legality is at risk.
    5. \n
\n

Every situation will be reviewed fairly and privately according to our Reporting Procedures from the Raincity Operations Manual.

\n", "summary": "the rules we live by at raincity, version 3.2. inclusive by default, accountability over intent, kindness as the floor. open-source so anyone can borrow.", "image": "https://simondamb.org/covers/attrEf4DNifVEHNas.jpg", "date_published": "2026-02-18T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "BEYOND BINARY", "SCHOOLS.FIT", "raincity athletics" ] }, { "id": "https://simondamb.org/news/raincitys-community-code-of-conduct", "url": "https://simondamb.org/news/raincitys-community-code-of-conduct", "title": "Raincity's Community Code of Conduct", "content_html": "

Some people will read this and think it’s unnecessary. That it’s just common sense. I wish that were true.

\n

Others will read it and decide it means I’m “too woke” or “too political.” I’m okay with that.

\n

Because if even one person reads this and feels a little safer, a little more welcome, a little more comfortable walking through our doors… then it’s worth it.

\n", "image": "https://simondamb.org/covers/attxAsGkZZOlaZkZt.jpg", "date_published": "2026-02-18T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "BEYOND BINARY" ] }, { "id": "https://simondamb.org/blog/youth-training-presentation", "url": "https://simondamb.org/blog/youth-training-presentation", "title": "Youth Training Presentation to Langara Education Assistant Program", "content_html": "

\"\"

\n

\"\"\nWhen you remove the obligation to try to get your athlete to complete a specific movement, you unlock an infinite number of scaling options, gamifications, or other ways to engage with your athlete. Our goal isn't to get them to perform a specific exercise, our goal is to get them to perform a variety of movement patterns.

\n

\"\"\nThis is the simplest breakdown of patterns in a way that covers every muscle in the body. The more experienced you get, the more you can begin to break this down into muscle groups and other details - but to start, learn to understand the major patterns of the body rather than trying to memorize specific exercises.

\n

\"\"\nNot everyone can squat, but almost everyone can perform SOME type of 'Lower push' exercise. If you can walk up stairs, sit on the toilette, or even just bend your knees through any range of motion - then you're able to perform the lower push pattern.

\n

\"\"\nThe goal isn't exercise for the sake of exercise, the goal is to accomplish a broad variety of movements and to work just 10% harder than they want to or have before. With this approach, there is an infinite number of ways to engage your athlete in a way that is fun rather than a chore.

\n

\"\"\nThe best workout for your athlete is the one that they do. Don't overcomplicate it or set the bar unattainably high. 30 minutes once a week is 1,000x better than nothing, and 30 minutes 2x / week consistently over an extended period is enough to make some major life changes for athletes of any age or ability.

\n

\"\"\nExposing our body to stress in a controlled environment, whether physical or emotional, is how we adapt and grow as human beings. Teaching regulation to athletes through their physical body is MUCH easier then trying to get inside their heads, but as they learn physical regulation, the emotion regulation follows right behind.

\n

\"\"\nIf you're working with an athlete who spends a lot of time already doing a specific sport (or movement pattern) then if you remember our goal of ensuring athletes complete a broad range of patterns - then our most effective use of time to ensure a balanced and health athlete is to train the ones they're not already doing.

\n

\"\"\nThe goal is long term progression, not short term goals. Don't scare them off by making it too hard. As long as you can get your athlete to do 10% more than they wanted to, or have before - then the workout was a win. Maintain this approach over extended periods of time, and the results will speak for themselves.

\n

My SCHOOLS.FIT web-app of Resources

\n

Check-out the full list of resources, with on demand workout videos, movement demos, workout builders and more coming soon on my web app I'm building specifically for educators, parents, and anyone who works with youth.

\n

SCHOOLS.FITA resource from coach Thor for parents, educators, and anyone who works with youth.\"\"Raincity School Resources\"\"

\n", "summary": "a talk to langara's EA program on training kids. forget specific exercises, train movement patterns. the best workout is the one your athlete will actually do.", "image": "https://simondamb.org/covers/attGGzMg1oJd0On2L.jpg", "date_published": "2026-02-13T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "FITCLUB", "SCHOOLS.FIT", "raincity athletics", "Training", "coaching", "functionalfitness", "trainingbasics", "fitnessmyths", "@Home Workout" ] }, { "id": "https://simondamb.org/news/teaching-the-teachers-how-to-teach-youth-exercise", "url": "https://simondamb.org/news/teaching-the-teachers-how-to-teach-youth-exercise", "title": "Teaching the Teachers how to Teach Youth Exercise", "content_html": "

A preview of my presentation that I gave to the Langara Teachers Assistant training program learning how to create an adaptable training session for athletes of any age, level, or ability.

\n", "image": "https://simondamb.org/covers/attQkKNDBBoJ37Z2V.jpg", "date_published": "2026-02-13T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "TRAINING" ] }, { "id": "https://simondamb.org/blog/japan-must-dos", "url": "https://simondamb.org/blog/japan-must-dos", "title": "Things to Eat (and do) in Japan aka eating with rwu.", "content_html": "

For those that don't know - Rebecca (aka rwu) is a biigggg foodie, and although she hates posting on or being on the internet, the work she put into researching every single meal of our trip to Japan was too good to gate keep!

\n

Why #rwueats?

\n

The only thing rwu might like as much as food? A good deal.

\n
\n

Eating with rwu isn't just about finding the best food in town (that's easy, and usually expensive) it's about finding the top rated locally recommended and affordable places to eat in town!

\n
\n

This doesn't mean every meal we had was cheap by any means, but it does mean that every great meal doesn't have to be expensive.

\n

Why should you care?

\n

Between rwus obsession with good deals on great food, and my obsession with spreadsheets, organization & technology we did two things;

\n
    \n
  • Curated the best of and must-do food (and some other) items in Japan
    • \n
  • Built a mobile friendly search & browsable web app for you to actually use & find them
    • \n
\n

This isn't just a blog post you scroll and forget, it's a web app you can save to your phone and utilize while you travel through Japan.

\n

How do I use it?

\n
    \n

  • Browse the whole list, or filter the food by place, price and rating

    \n
    • \n

  • You can click to view more info including;

    \n
      \n
    • Store hours & locations / address
      • \n
    • Whether you need a reso, can walk-in, or when to line up
      • \n
    \n
    • \n

  • a quick note from us on our experience there

    \n
    • \n

  • Whenever possible we included a link to their website, instagram, or whatever page we used to find more information about them so you can too :)

    \n
    • \n
\n

👉simondamb.org/collections/japan

\n

Japan Must DosOur top currated affordable and delicious recommendations you must see & do in Japan!\"\"the bifrost\"\"

\n

Use now - pay later (optional)

\n

Although we put this together for anyone to freely browse, use, and share - it did take a LOT of time to research and build and many bloggers will gate keep this type of thing behind a pay wall - but we're doing the opposite.

\n

If you loved it and used it, we'd love you to let us know by making a small donation of $5-10 (or more if you're feeling generous). %100 of proceeds will go to feeding rwu more delicious food, which obviously we'll share with you!

\n

MAKE A DONATION (paypal)

\n", "summary": "a curated guide to affordable, locally-loved spots in japan. mobile-friendly, filterable, free (no paywall, no gatekeeping).", "image": "https://simondamb.org/covers/att0dlENxQ2k9stQv.jpg", "date_published": "2026-01-27T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "JAPAN", "rwueats", "japan", "disney", "animals", "technology", "attraction", "travel" ] }, { "id": "https://simondamb.org/news/webapp-must-dos-when-in-japan", "url": "https://simondamb.org/news/webapp-must-dos-when-in-japan", "title": "webapp: Must dos when in Japan", "content_html": "

We finally curated and put together the full list of MUST DOs (mostly eating) while in Japan! Not only that, but we've built all of the #rwueats recommendations into a searchable and browseable database :D Check it out, and if you love / use it we'd love a $5-10 donation towards feeding rwu :)

\n", "image": "https://simondamb.org/covers/attOulIa1Lj4TkIdY.jpg", "date_published": "2026-01-27T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news" ] }, { "id": "https://simondamb.org/adventures/whistler-blackcomb-big-day-jan-2026", "url": "https://simondamb.org/adventures/whistler-blackcomb-big-day-jan-2026", "title": "Whistler Blackcomb big day, Jan 2026", "content_html": "

A lunchtime lap at Whistler Blackcomb turned into 12 new PRs. Fifty-eight kilometres and 6,841 m of vert in a single January day.

\n", "summary": "A lunch-break ski day, 12 PRs deep.", "image": "https://simondamb.org/covers/attPHnWnzMovUzoS6.jpg", "date_published": "2026-01-21T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "adventure", "OUTSIDE", "skiresort" ] }, { "id": "https://simondamb.org/resources/supplements-for-functional-fitness", "url": "https://simondamb.org/resources/supplements-for-functional-fitness", "title": "Supplements for Functional Fitness", "content_html": "

I love Bioedge because they bring back some of the classic bodybuilding supplements I used to love - like a good pre-workout - but without all the hemodilators (pump) which actually interferes with a more functional style of training.

\n

These days Rebecca and I use the greens product daily, and the whey protein pretty regularly in our shakes etc.

\n

I also love their hydration drinks, and I used to love the pre-workouts but that's just not my thing anymore - though I still recommend if you're somone that needs/wants that pre-workout boost! The hydration amino are essentially the same as the pre-workout just without the caffeine / stimulants :)

\n

TRANSPARENCY

\n
    \n

  • Though the products are totally safe and can work for some, I personally do not recommend my clients towards any type of supplement testosterone booster, or fat burner.

    \n
    • \n

  • If you use the link to buy or RAINCITY at checkout you'll get 10% off and I make a 10% commission

    \n
    • \n
\n", "summary": "the supplements i actually use (bioedge greens daily, whey often). classic bodybuilder stack minus the hemodilators. RAINCITY at checkout = 10% off.", "image": "https://simondamb.org/covers/attZ2XPKWM2hdhFr2.png", "date_published": "2026-01-20T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "NUTRITION", "Supplements", "functionalfitness", "Health", "Protein", "Recommends" ] }, { "id": "https://simondamb.org/news/new-resources-page-added-being-updated", "url": "https://simondamb.org/news/new-resources-page-added-being-updated", "title": "New Resources page added & being updated", "content_html": "

This is where I'll be dumping my personal version of "Raincity Recommends" which will include all the supplements, blogs, brands, programs and everything in betwen I commonly use, or am constantly recommending to others.

\n", "image": "https://simondamb.org/covers/atto58QYOPAEQeA1L.jpg", "date_published": "2026-01-08T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "UPDATES", "Recommends" ] }, { "id": "https://simondamb.org/resources/creatine-monohydrate-best-price-anywhere", "url": "https://simondamb.org/resources/creatine-monohydrate-best-price-anywhere", "title": "Creatine Monohydrate - Best Price Anywhere", "content_html": "

The beauty of Creatine monohydrate is as long as it's pure, it's good enough! No need for fancy brands. The cheapest option I've ever found - Costco! When not on sale it's the same price as most places go on sale for, when on sale it's the cheapest Creatine / gram you can find.

\n", "summary": "all you need is pure creatine. no fancy brands. costco beats every supplement store, even on sale.", "image": "https://simondamb.org/covers/att25oqQhGbQX98lq.jpg", "date_published": "2026-01-08T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "NUTRITION", "Supplements", "Creatine", "Diet", "ADHD" ] }, { "id": "https://simondamb.org/blog/the-budapest-zoo", "url": "https://simondamb.org/blog/the-budapest-zoo", "title": "The Budapest Zoo #thortakespics", "content_html": "
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n

Want to see the full album?

\n

Check out the full dump in the google photos album, or scroll through it via the slideshow below.

\n

\n", "summary": "photos from a december visit to the budapest zoo. animals, architecture, light.", "image": "https://simondamb.org/covers/attvMaa16zlknJsOP.jpg", "date_published": "2026-01-06T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "PHOTOGRAPHY", "photography" ] }, { "id": "https://simondamb.org/news/new-album-the-budapest-zoo", "url": "https://simondamb.org/news/new-album-the-budapest-zoo", "title": "New Album: The Budapest Zoo", "content_html": "

Finally catching up on trip photos. They're not as nicely edited as I would have liked but hopefully someday I'll go back and pick out a few favorites - or comment in the google photo album which ones you like!

\n", "image": "https://simondamb.org/covers/att1zlXZPolKZxdTV.jpg", "date_published": "2026-01-06T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "MEDIA", "photography" ] }, { "id": "https://simondamb.org/blog/raincity-subfloor", "url": "https://simondamb.org/blog/raincity-subfloor", "title": "Sound Proofing a Gym - The Story of the Raincity Floor", "content_html": "

Noise vs Vibrations

\n

Most gyms (and their landlords) think that they have, or are going to have, a noise issue. They don’t. What gyms actually have is a vibration issue, especially if your space is above an underground parking garage that creates a nice big hollow drum of vibrations. When you’re in a densely populated area like Vancouver, almost every building has underground parking. But even if it doesn’t, there have been cases of vibrations from weights being dropped travelling up to 50 floors vertically (from four floors underground), or up to a full city block away, even when buildings do not share a concrete slab.

\n

As one of the only gyms in Vancouver that has not had to move due to lawsuits or noise complaints, I’m sharing this post to help educate future (or current) gym owners on what you can, and must, do to avoid these issues. My hope is to help more functional fitness style clubs flourish and help more people find their fit.

\n

2010: The First Platform Variations

\n

At CrossFit Optimum Performance

\n

Long before Raincity Athletics existed, I was already being introduced to the realities of vibration in ways I didn’t fully understand at the time. One of the earliest wake-up calls came at CrossFit Optimum Performance, where we began receiving complaints from businesses four floors above us. Not next door, not directly overhead, but four floors up.

\n

Someone before me had already tried a simple solution, using multiple strips of carpet underlay inside the “wells” of a lifting platform to absorb drops. I loved the idea of this solution, as carpet underlay (specifically the viscoelastic foam variation) was literally designed for this purpose, dampening the vibration of footsteps. In theory, this was the cheapest way to get large quantities of the right type of foam.

\n

The issue was movement. You needed so many layers of foam to handle 300 lb+ drops, but once stacked, the material began to shift, creating an uneven lifting surface. It was a good start, but version one needed a lot of work.

\n

\"\"\nSome of the only photos I have of the originally designed platforms that lowered down from the wall. They were far too heavy to be regularly used...

\n

We tried to improve it with a second iteration, wall-mounted platforms that dropped down like drawbridges, with shallower, more defined wells that contained the foam. Technically, they were a significant improvement, but practically, they were so heavy and awkward that no one ever wanted to use them. That was the first big lesson. A solution can be structurally sound and still fail if it doesn’t fit the reality of how people move and train.

\n

2013: Raincity Athletics 1.0

\n

And my first attempt at a subfloor across a whole gym.

\n

After a lot of tinkering, and coaching at multiple different gyms over the years, a lease had finally been signed and I was opening my very own location. Having seen the negative experiences of so many other gyms, even by 2013, dealing with vibration issues, I did thorough testing with the landlord and made sure our lease included language that as long as work was being done to avoid vibration issues for their other tenants, I couldn't get kicked out.

\n

One of the biggest saving graces, and most important lessons, was this:

\n
\n

There were no private owners sharing the building or even the block. Every tenant was on a commercial lease, which meant that if they had an issue, it went through the landlord. This is very different from having private apartment or space owners nearby. If they have an issue, you get sued.

\n
\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n

It was time to put my mockups to work, and we built what I believe was the first truly affordable floating anti-vibration subfloor. I’m not the first person to ever do this, but the solution I came up with cost less than a quarter of what it would have cost to hire it out. If you are not handy or a builder, I highly recommend contacting someone like GSP Flooring. They offer very similar (albeit much pricer) solutions , and I still use them for rubber to this day.

\n

The center of the platforms were solidly supported underneath with wood, as was the perimeter. The middle section of the gym was ¾-inch tongue-and-groove plywood floating on one to two layers of carpet underlay. This wasn’t intended to function like a traditional platform, but rather to dramatically reduce day-to-day drops and slams, which it did... at least for a while.

\n

The problems came quickly. One layer of ¾-inch plywood relying on tongue-and-groove joints was not enough. Within the first year, the floor became lumpy as the plywood took a beating and seams began to separate. It still worked, but it wasn’t ideal.

\n

Back to the drawing board....

\n

2017: Raincity Athletics 2.0

\n

Upgraded versions of everything I had built before.

\n

In 2017, I signed the lease next door to triple the size of our space. It was time to combine over a decade of anti-vibration building experience with everything I had learned so far.

\n
\n \"\"\n \"\"\n

We built platforms against one wall to host the Raincity Barbell Club, allowing athletes to freely drop weights of any load without relying on crash pads. Instead of purchasing individual crash pads for each well, I sourced the actual material inside commercial crash pads and built it directly into the floor, then covered everything with heavy-duty rubber.

\n

Next was rebuilding the floating subfloor, version two, with longevity in mind. We glued and screwed two layers of ¾-inch plywood together, creating a 1.5-inch thick floating layer (think a 2x4 laid flat), on top of two layers of carpet underlay totaling roughly ¾-inch, with ⅝-inch rubber on top.

\n

We made only two crucial mistakes, which would later become some of my biggest lessons, not just in building floors, but in life.

\n

I wish I had more photos of this buildout. Huge thank you to Justin Cameron, a member at the time, who headed up the majority of this construction and helped bring Raincity 2.0, aka “The Annex," to life...

\n
\n \"\"\n \"\"\n \"\"\n
I wish I had more photos of this buildout to share. Huge thank you to Justin Cameron, a member at the time that headed up the majkority of this construction for me and building out our Raincity 2.0 aka 'The Annex'.
\n

One Mistake, 7 Years of Trying to Fix it.

\n

The lesson I learned after cutting up and rebuilding my sub floor.

\n

Over the next five to seven years, I spent almost every Christmas and Boxing Day at Raincity trying to fix issues with our lumpy subfloor. I refused to close Raincity for more than two days, so all renovation work happened on Christmas Day and Boxing Day. I assumed the lumps had formed from years of heavy barbell drops, liquid from floor mopping, and general wear and tear on the plywood, but I was wrong.

\n

It wasn’t until the most recent renovation, when we cut the entire subfloor out and rebuilt it, that I realized the real issue that had caused my 7 years of headaches and holidays wasted: It was all because we never leveled the concrete subfloor underneath. At the time, we didn’t think the 1.5-inch dip in the middle was a big deal, and assumed we could make it up with extra padding. We were very wrong...

\n
\n \"\"\n \"\"\n \"\"\n

After a couple of years dealing with the dip (aka the bathtub), I tried re-leveling by adding more underlay to the center and patching over it. This helped temporarily, but as weights continued to drop, the middle settled again.

\n

The next attempt involved roofing membrane. In theory, it was perfect. I could add layers where needed, melt and feather the edges, and gain liquid protection at the same time. Brilliant, right?

\n

One problem. Rubber flooring hides nothing. The 1/8-inch to 1/16-inch edges left by the membrane were visible and noticeable underfoot during every workout.

\n
\n \"\"\n \"\"\n

Over the next few years, I spent Christmas and Boxing Day trying to remove those edges. One year I tried outdoor park rubber mulch and glue, thinking I could trowel it smooth. I was wrong. The next year, I tried a full layer of high-density fiberboard, hoping it would smooth everything out. I was wrong, again.

\n

\"\"

\n

During COVID there wasn't much of a budget to try to fix the floor, but with everyone working out in taped squares, if you had a lumpy spot you were stuck with it. It wasn’t until 2025, after finally fully recovering financially, that my accountant finally gave me the green light to try and fix it properly.

\n

For the first time in 14 years, Raincity closed for more than two days (outside of COVID shutdowns) so I could rebuild the floor the way it always should have been done.

\n

2025: Raincity Athletics 3.0

\n

The final update, and the big discovery.

\n

For anyone wondering why you felt bumps and lumps under your feet, this is what five-plus years of attempted fixes looked like...

\n
\n \"\"\n \"\"\n \"\"\n

Raincity Holiday Renos - Each day in :30 timelapse

\n

Day 1 - Dec 23rd:

\n

Pulling Everything up & Cutting it Out

\n

Huge thank you to the members who helped clear the floor. Removing years of layers and Christmas fixes was both triggering and deeply satisfying, knowing it would be the last time.

\n

Day 2 - Dec 24th:

\n

Clearing it our & Preparing to Rebuild

\n

Once the center was removed, we assessed the situation, continued removing material, prepped the edges, and began laying carpet underlay in strips instead of full sheets. This turned out to be another missing piece. Full sheets had shifted over time, creating soft spots. Strips with gaps, lightly glued, solved that issue.

\n

Day 3 - Dec 25th:

\n

Leveling & Rebuilding

\n

After breakfast, I came in solo to properly level the floor from the bottom up and lay the first layer of plywood so Dillan could return the next day to glue and screw the second layer.

\n

Day 4 - Dec 26th:

\n

Laminating Wood

\n

With enough glue and screws, two sheets of plywood become one. Over 48 hours, Dillan and I installed more than 3,000 screws. My construction days prepared me for this. My body did not. Some hand issues followed, but mostly recovered now.

\n

Day 5 - Dec 27th:

\n

Putting it Back Together.

\n

On the final day, the community showed up and helped turn it back into a gym.

\n

Finally we had a finished product. Though it was by no means perfectly flat / level (because it would have cost bout $10k to actually have re-poured an entire concrete sub-floor) it was sturdy, and it was smooth!

\n
\n \"\"\n \"\"\n

Lessons Learned?

\n

Just do it right the first time 🤦‍♂️

\n

As we pulled up the subfloor wood, I was surprised, and honestly emotional, to see that it was still in great shape. The soft spots and bumps weren’t from structural degradation like I had previously thought, they were the result of years of trying to fix my own half-assed fixes 😭.

\n

\"\"\nBy intentionally leaving gaps in our underlay, it allows some shifting and moving without causing the whole sheet to shift and move. Simple, but effective.

\n

The only other mistake in my design was using full sheets of carpet underlay instead of strips. The soft spots we found weren’t from bad wood, but from seams where flex had slowly pushed the underlay away over time, creating weak points. Proper gluing, screwing, and fastening the underlay in strips solved this entirely.

\n

The Blueprint

\n

So you can build your own sub floor, learning from my decades of mistakes.

\n

Coming soon...

\n
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n
\n", "summary": "fifteen years of trying to solve gym vibration (NOT noise). turns out prep beats complexity. level the concrete, glue your underlay strips, screw it all down.", "image": "https://simondamb.org/covers/attTCp0iSLIKWKFIz.jpg", "date_published": "2026-01-05T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "ESSAY", "Construction", "raincity athletics" ] }, { "id": "https://simondamb.org/news/new-blog-post-the-raincity-floor", "url": "https://simondamb.org/news/new-blog-post-the-raincity-floor", "title": "New Blog Post: The Raincity Floor", "content_html": "

15 years of fixing life lessons, construction and learning from my mistakes while fixing the 'vibration' issue that every functional fitness club has.

\n", "image": "https://simondamb.org/covers/attG0r7y1TXU4O3r6.jpg", "date_published": "2026-01-05T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "ESSAY" ] }, { "id": "https://simondamb.org/resources/raincity-recommends-local-small-businesses", "url": "https://simondamb.org/resources/raincity-recommends-local-small-businesses", "title": "Raincity Recommends - Local & Small Businesses", "content_html": "

Check-out the full list of Raincity Recommends - these are local and small businesses that our team recommends, as well as ones owned or recommended by our members and community.

\n", "summary": "the running list of local + small businesses our team, members, and community keep recommending.", "image": "https://simondamb.org/covers/attWMffdtXFZYHIdd.png", "date_published": "2026-01-04T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "localbusiness", "Recommends" ] }, { "id": "https://simondamb.org/resources/insaltd-best-electrolyte-hydration-mix-you-can-get", "url": "https://simondamb.org/resources/insaltd-best-electrolyte-hydration-mix-you-can-get", "title": "Insaltd - Best electrolyte & hydration mix you can get!", "content_html": "

Product name: Insaltd
Purpose: Hydration

\n

notes: my favorite hydration brand and one of the only ones in the world that actually has enough sodium to make a difference! Less salty taste than LMNT and no artifical sweeteners.

\n", "summary": "the only hydration mix with enough actual sodium to matter. less salty than LMNT, no fake sweeteners. local.", "image": "https://simondamb.org/covers/attJN2hJ3xKk11CjH.png", "date_published": "2026-01-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "NUTRITION", "localbusiness", "Recommends", "Salt" ] }, { "id": "https://simondamb.org/resources/insta360-x5", "url": "https://simondamb.org/resources/insta360-x5", "title": "Insta360 X5", "image": "https://simondamb.org/covers/attqMawtCxJAHzAby.jpg", "date_published": "2026-01-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "PHOTOGRAPHY" ] }, { "id": "https://simondamb.org/blog/the-2025-cf3-season-wrap-up", "url": "https://simondamb.org/blog/the-2025-cf3-season-wrap-up", "title": "Lessons learned, and a path forward from the CF3 President", "content_html": "
\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n \"Screenshot\n

Overview

\n

The Canadian Functional Fitness Federation (CFFF) is committed to transparency, athlete wellbeing, and the long-term growth of our sport in Canada. Following the 2025 competitive season, and Canada’s participation in the IF3 Junior and Senior World Championships, we reviewed feedback from athletes, coaches, officials, volunteers, and provincial partners through direct communication and formal event feedback surveys.

\n

This summary focuses specifically on the 2025 CFFF domestic season and Canada’s participation in the IF3 Junior and Senior World Championships. A separate report addressing the IF3 Masters World Championship will be prepared once IF3’s findings from that event are formally released. Feedback related to the Masters event continues to be collected and will be incorporated into that subsequent report.

\n

This review also includes reflection on national leadership responsibilities. A consistent theme in the feedback was that we need clearer role definition, stronger delegation, and expanded on-site national representation at major events so athletes, coaches, and families feel supported and connected to CFFF leadership. That is on us to improve, and those lessons are already being built into how we plan and staff future seasons.

\n

What follows outlines what we heard, what we learned, and what we are doing next to strengthen athlete experience, improve alignment across the sport system, and ensure Canada continues to meet international and Sport Canada expectations.

\n

Key Themes Identified

\n

1. Athlete Experience and Event Expectations

\n

Athletes value clear communication, consistent standards, and visible leadership presence at national and international events. Feedback reinforced how important it is to know who to approach, what support exists on-site, and how national leadership is represented in real time.

\n

Key takeaway: Athlete experience is directly tied to clear roles, accessible support, and consistent expectations across provincial and national levels.

\n

2. Funding and Event Scale

\n

CFFF Nationals are currently funded primarily through registration fees and modest annual athlete memberships. Without predictable, shared funding alignment across provinces, national events face limits in scale, production quality, and athlete services.

\n

Key takeaway: Sustainable growth of Nationals requires stronger national and provincial funding alignment, and shared responsibility for national programming.

\n

3. Communication, Governance, and Leadership Structure

\n

Feedback pointed to confusion caused by fragmented communication pathways and unclear escalation processes. In some cases, this was compounded by insufficient clarity around national leadership roles and the scope of on-site responsibilities at events.

\n

Key takeaway: Clear governance structures, defined communication pathways, and well-supported national representation are essential for trust, consistency, and effective engagement.

\n

4. Coaching Standards and Athlete Development

\n

Observations at international competition reinforced the importance of emotional regulation, respect for officials, equipment safety, and coach behaviour as part of long-term athlete development, particularly for youth and junior athletes.

\n

Key takeaway: Competitive success must be balanced with psychological readiness, safety, and development principles that support athletes over the long term.

\n

Alignment With Long-Term Athlete Development

\n

These themes align closely with the Functional Fitness Long-Term Development (LTD) Framework. When competitive intensity increases faster than developmental readiness, challenges can emerge related to stress management, behaviour, and athlete autonomy.

\n

CFFF remains committed to reinforcing LTD principles across all levels of the sport to support athlete wellbeing, retention, and sustainable performance.

\n

What Happens Next

\n

This is where we move from “themes” to “implementation.”

\n

The actions below are designed to be practical, non-punitive, and focused on clarity, consistency, and sustainability. They are not about calling out individuals. They are about building a stronger system that supports athletes, protects officials and volunteers, and improves the experience for everyone involved.

\n

1) Stronger National Representation at Major Events

\n
    \n
  • Clearer, published role definitions for CFFF representatives at major competitions (so athletes and families know who does what, and where to go for what).
    • \n
  • Expanded delegation and on-site support, so national leadership presence is not dependent on one person trying to do everything.
    • \n
  • Better advance planning for event-specific responsibilities (including presence management), so athlete support does not get lost inside logistics.
    • \n
\n

2) National and Provincial Alignment on Funding and Responsibility

\n
    \n
  • Formalizing a shared funding model that supports Nationals and national programming. This includes a phased approach for implementation beginning in 2026, with the goal of full alignment by 2027.
    • \n
  • Clear annual reporting on how national funds are allocated, including Nationals production quality, athlete services, judge and volunteer development, and standards enforcement.
    • \n
  • Stronger integration of provinces into national planning so expectations and realities are aligned early, not debated under pressure later.
    • \n
\n

3) Governance Representation and Clear Communication Pathways

\n
    \n
  • Encouraging each province to have formal representation within national governance and operations, including Board and committee involvement.
    • \n
  • Strengthening national committees (Athlete Development, Coaching and Education, Technical Officials and Standards) with broader provincial participation so decisions reflect real on-the-ground context.
    • \n
  • Defining clear, consistent communication and escalation pathways so athletes, clubs, and provinces know where “official updates” live, and how concerns are raised and addressed constructively.
    • \n
\n

4) Coach and Guardian Expectations That Match the Level of Competition

\n
    \n
  • Implementing a formal Coach Code of Conduct for CFFF Nationals and IF3-sanctioned events, aligned with Safe Sport and long-term development principles.
    • \n
  • Requiring acknowledgment of that code as part of coach accreditation or nomination processes (without creating new, parallel disciplinary systems).
    • \n
  • Standardizing a mandatory pre-event orientation for coaches and guardians attending Nationals and Worlds, delivered annually (roughly 60 to 90 minutes), covering:
      \n
    • international event realities and rule clarification processes
      • \n
    • access limitations at IF3 events
      • \n
    • expectation setting, escalation pathways, and athlete support best practices
      • \n
    \n
    • \n
\n

This is a simple step that prevents a lot of avoidable conflict.

\n

5) Consistency Through Shared Tools, Event Sanctioning, and Continuous Improvement

\n
    \n
  • Improving visibility of sanctioned events, standards, and expectations so athletes are not relying on informal channels to stay informed.
    • \n
  • Developing clearer event sanctioning protocols across levels to support consistency and quality.
    • \n
  • Expanding committee and volunteer involvement to reduce over-reliance on individual roles and build a more resilient federation structure.
    • \n
  • Continuing to use athlete and member feedback to guide ongoing refinement, with a stronger cadence of review and follow-up.
    • \n
\n

A Shared Responsibility

\n

The continued growth and credibility of Functional Fitness in Canada depends on collaboration between athletes, coaches, clubs, provincial federations, and national leadership. Strong provinces help shape national standards. National alignment ensures consistency, fairness, and international credibility.

\n

Our objective is simple: build a system where athletes feel supported, informed, and proud to represent Canada, with leadership structures that are clear, accessible, and resilient.

\n

Thank You

\n

Thank you to everyone who contributed feedback and engaged constructively throughout the 2025 season. Your input directly shapes how CFFF evolves and improves.\nOngoing feedback is always welcome at: www.cfff.fit/feedback

\n

Simon Damborg

\n

CFFF President

\n", "summary": "the cf3 president on what went wrong in 2025 and what's next. clearer roles, better funding alignment, standardized event sanctioning.", "image": "https://simondamb.org/covers/atthR6v9tW0KmDudt.png", "date_published": "2025-12-28T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "ESSAY", "CF3", "functionalfitness" ] }, { "id": "https://simondamb.org/news/my-first-year-as-canadian-functional-fitness-president-wrap-up", "url": "https://simondamb.org/news/my-first-year-as-canadian-functional-fitness-president-wrap-up", "title": "My First Year as Canadian Functional Fitness President - Wrap Up", "content_html": "

A breakdown of my first year as president of the Canadian Functional Fitness Federation and representing Canada at the International Functional Fitness World Championships in Vilnius, Lithuania.

\n", "image": "https://simondamb.org/covers/attMz1P18RLVSCG7k.jpg", "date_published": "2025-12-16T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "EVENTS", "CF3" ] }, { "id": "https://simondamb.org/blog/my-go-to-breakfast-protein", "url": "https://simondamb.org/blog/my-go-to-breakfast-protein", "title": "My Go to Breakfast Protein Sources", "content_html": "

I LOVE breakfast food, especially when it's high protein! It's not uncommon for Rebecca and I to eat 'breakfast' multiple times in the day. For example, below would be my first breakfast around, and then if I'm working from home I'll have eggs / bacon for lunch.

\n

How I get 50 grams of protein at breakfast

\n
    \n
  • 2 Packets of Protein+ instant oatmeal from Quaker (24 grams)
      \n
    • OR 2 scoops of regular protein + 2 scoops of Blonyx Egg White Protein
      • \n
    \n
    • \n
  • 250g of Siggi's high protein yogurt (24 grams)
    • \n
\n

Make your protein, throw a few giant scoops of yogurt on top. BOOM.

\n", "summary": "50g of protein in one breakfast, no cooking required. high-protein oats plus a siggi's. eat it twice a day if you want.", "image": "https://simondamb.org/covers/attkpAmi9f1izZ4Zj.jpg", "date_published": "2025-10-21T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "NUTRITION", "Recommends", "Protein" ] }, { "id": "https://simondamb.org/news/where-does-pong-live", "url": "https://simondamb.org/news/where-does-pong-live", "title": "Where does Pong Live?", "content_html": "

For those wondering where #pongthetort is when the weather starts to get cold in the PNW, he hangs out on the patio of his 2 story apartment in the solarium catching (fake) rays and watching main st. 😎

\n

He also has another bedroom with a heat pad so that he can move his body through diffetent temperature and humidity zones depending what he needs. 🐢

\n

Sometimes he bullies his vaccum🙄

\n

We get a lot of questions about his living situation so will try to share a bit more about it since he's been in his new spot for over a year now #pongshouse 🏡

\n", "image": "https://simondamb.org/covers/attrJXa27TbIC379s.jpg", "date_published": "2025-10-15T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "ABOUT", "PONGtheTORT" ] }, { "id": "https://simondamb.org/blog/why-im-anti-colonialist", "url": "https://simondamb.org/blog/why-im-anti-colonialist", "title": "Why I Consider Myself an Anti-Colonialist", "content_html": "

A few days late, but as part of #truthandreconciliation I want to share why I consider myself anti-colonialist and why I believe in ideas like the #landback movement.

\n

Colonial systems didn’t just take land and resources, they forced a worldview built on binaries: superior versus inferior, civilized versus primitive, powerful versus powerless. They convinced us that domination is human nature, when in reality cooperation is how we survived for thousands of years.

\n

If you ask me, the future of human survival and happiness requires a return to many pre-colonial values... Balance instead of extraction. Land shared instead of owned. Communities and councils (or non profits) instead of top-down rulers. Value measured in relationships and reciprocity, not in greed and how much you could stockpile for yourself.

\n

The Indigenous peoples of Canada knew this, and built systems on the commons where land and waters were held collectively and managed with respect for balance. Decisions were made in councils and circles, where every voice mattered and consensus held more power than force or being the loudest. Survival and prosperity came through cooperation, knowledge sharing, and reciprocity: taking what you needed, giving back what you could, and protecting a future for generations to come.

\n

Colonialism over a few hundred years has convinced us that domination is human nature, or that we wouldn’t have what we have today without the destruction and extraction. And yet, the greatest innovations of our species (like the light bulb, the internet, or the computer chip) were born out of passion and curiosity, before being milked for capital.

\n

Over the years I've learned that my views are less of a 'leftist' and more about rejecting colonial thinking on all sides. I believe in a future built on the same core values humanity held for tens of thousands of years before colonialism (and late capitalism) broke us, and our planet, down both inside and out.

\n

I believe our future (both planet and species) depends on our ability to care for and learn from the people who cooperatively inhabited this land for thousands of years before we arrived 🧡

\n

📸@kw.curated

\n
\"\"
\"\"
\"\"
\"\"
", "summary": "Truth and Reconciliation reflections: pre-colonial values, the landback movement, and what human survival requires.", "image": "https://simondamb.org/covers/attfZwmuwMdpHNkL7.webp", "date_published": "2025-10-02T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "BEYOND BINARY", "perspective", "community" ] }, { "id": "https://simondamb.org/news/why-i-consider-myself-ant-colonialist", "url": "https://simondamb.org/news/why-i-consider-myself-ant-colonialist", "title": "Why I Consider myself ant-colonialist", "content_html": "

A few days late, but as part of #truthandreconciliation I want to share why I consider myself anti-colonialist and why I believe in ideas like the #landback movement.

\n

Colonial systems didn’t just take land and resources, they forced a worldview built on binaries: superior versus inferior, civilized versus primitive, powerful versus powerless. They convinced us that domination is human nature, when in reality cooperation is how we survived for thousands of years...

\n

Read more via Instagram.

\n", "image": "https://simondamb.org/covers/attRlTCSBMXStxJh4.jpg", "date_published": "2025-10-02T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "TI30", "Beyond Binary" ] }, { "id": "https://simondamb.org/news/running-a-floor-at-an-ff-competition", "url": "https://simondamb.org/news/running-a-floor-at-an-ff-competition", "title": "Running a Floor at an FF Competition", "content_html": "

Judges ready? Athletes ready? Start the clock.
Mic on. Announce the 3, 2, 1, GO.
Mic off. Music volume up.
Quick lap. Make sure everything started smooth.
Mic on. Re-announce what athletes are in what lanes.
Mic off.
Watch first round. Assist head judge with any lanes / athletes / teams to keep an eye on.
3–4 minutes into heat.
Mic on. Read next heat’s names. Tell them to report to marshal and check-in.
Check the clock.
Announce brief time - 5 min before current heat ends.
Mic off.
Camera out. Snap some pics while scanning for bad reps.
Cross the field.
Check with athlete marshal on who still hasn’t checked in for next heat.
Mic on. Read those names out & give warning.
Mic off.
Another lap. Assist head TO. Or snap more pics.
Eat some candy. Chug a protein shake.
Mic on.
Call the next heat to the marshal table.
Mic off.
Meet next heat at marshal table. Review major standards, flow, and things to not get no repped for.
Check the clock.
Tell them how much time until they’re on the floor.
Check in with equipment team. Confirm they’re ready to go as soon as heat ends.
Back onto the floor.
Final lap. Final count-down.
Mic on. 3, 2, 1, TIME.
Mic off. Music down.
Give equipment and judges time for floor swap.
Mic on. Announce next heat. Send them onto the floor.
Final check-in for athlete questions.
Judges ready? Athletes ready? Start the clock.
Repeat...

\n

#thortakespics
#functionalfitness #floordirector #volunteer #fraservalleythrowdown

\n", "image": "https://simondamb.org/covers/attNYQYQGRmv7LSlW.jpg", "date_published": "2025-09-30T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "GUIDE", "functionalfitness" ] }, { "id": "https://simondamb.org/blog/free-workout-ski-strength-at-home", "url": "https://simondamb.org/blog/free-workout-ski-strength-at-home", "title": "Free Workout: Ski Strength at Home", "content_html": "

THIS IS ON 'ON DEMAND' WORKOUT VIDEO.

\n

Find the full follow along video by following the link below to see the full workout.

\n

This workout should be completed 2-4x during weeks 1 & 2 before moving onto workout 2. Progress by increasing external load each week (if equipment available) OR increasing sets & reps each week.

\n

Workout DetailsFull breakdown including movement demos and more of your Raincity workout.\"\"RAINCITY PROGRAMMING App\"\"

\n

Warmup

\n

2 minutes get blood flowing: run in place, jumping jacks, high knees, or cardio of choice.
Dynamic stretch; leg swings, calf swipes, samson lunges, good mornings
Joint mobilization: ankle rotations, lunge to hamstring
Activation: Glute bridge march, air squat, plank shoulder tap

\n

Week 1: 2-3 sets of each superset
Week 2: 3-4 sets of each superset and/or increase complexity

\n

PART A: Glutes & Hamstrings

\n

A1) Single leg romanian deadlift x8-12 reps / side
⬆️with load or @ tempo
⬇️hand assisted

\n

A2) Hip Thrust x8-12
⬆️with band on knees or load on hips
⬇️glute bridge on floor

\n

PART B: Quads & Calves

\n

B1) Bulgarian split squats x8-12 reps / side
⬆️with load or @ tempo
⬇️split squats (not elevated)

\n

B2) Wall sit calf raise x15-20 reps
⬆️with load or pause at top
⬇️Wall sit, then perform calf raises after

\n

PART C: Lateral Lunges & Hamstrings

\n

C1) Skater lunges x12-20 alternating
⬆️holding external load or
⬇️Step back lunge

\n

C2) Glute bridge walk-out x4-6
⬆️hold at extended position
⬇️partial range of motion

\n

Checkout all our free sample workout programs on the Raincity Programs web app:

\n

Free Raincity WorkoutsCheck-out our FREE workouts and programs from Raincity Athletics. Whether you’re looking for at home on demand equipment free workouts, or something with a barbell to follow at the gym - we’ve got a free program for every age, level, and ability.\"\"RAINCITY PROGRAMMING App\"\"

\n", "summary": "free ski strength program for home, minimal kit. three supersets for glutes, hammies, quads, calves. run it 2-4x a week, add load as you go.", "image": "https://simondamb.org/covers/att5s7Ad1ZulrS1Cf.jpg", "date_published": "2025-09-28T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "WORKOUTS", "@Home Workout" ] }, { "id": "https://simondamb.org/blog/free-workout-raincity-at-home-on-demand", "url": "https://simondamb.org/blog/free-workout-raincity-at-home-on-demand", "title": "Free Workout: Full body strength at home - minimal to no equipment", "content_html": "

These are just the beginning of us testing the waters to provide follow along at home workout videos suitable for families or teachers and schools of all ages and abilities.

\n

These ones were filmed with Y@HOME as we practiced and refined our process. The goal is to start filming ~10 minute follow along videos that parents or teachers can pop on and complete with their kids or students. These on demand workouts are a bit more advanced than that, but offer a great starting point to check out!

\n
\n

At Home Strength On Demand Workout #1

\n

PUSH: Upper & Lower

\n

A1) Pushup Variation 2-4 sets x 8-12 reps
1️⃣Pushup with hands elevated (on bench, to wall, etc) 
2️⃣ Pushup negative only (lowering)
3️⃣ Full Pushup

\n

A2) Squat Variation 2-4 sets x 8-12 reps
1️⃣ Assisted deep squat 
2️⃣ Air Squat 
3️⃣Tempo air squat 

\n

PULL: Upper & Lower

\n

B1) Curl or pull variation 2-4 sets x 8-12 reps
1️⃣Bicep curl 
2️⃣: Single arm supported row 
3️⃣ Bent over row (banded or single arm loaded)

\n

B2) Hinge or bend variation 2-4 sets x 8-12 reps
1️⃣ Prisoner good morning   
2️⃣Stagger stance good morning 
3️⃣Banded or goblet good morning

\n

CORE: Planks & Balance

\n

C1) Center plank variation 2-4 sets x :20-:60 seconds
1️⃣Hands & knees 
2️⃣Hands & toes 
3️⃣ Elbows & toes

\n

C2) Single leg balance 2-4 sets x :20-:30 seconds
1️⃣Single leg balance 
2️⃣With knee touches 
3️⃣ with toe touches 

\n

Check-out the full breakdown and video links here;

\n

Workout DetailsFull breakdown including movement demos and more of your Raincity workout.\"\"RAINCITY PROGRAMMING App\"\"

\n", "summary": "a full body strength workout you can do at home with next to no equipment. good for the days you can't get to the gym but still want to move.", "image": "https://simondamb.org/covers/attJulL9SnHfCIo2s.png", "date_published": "2025-09-05T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "WORKOUTS", "@Home Workout", "Training" ] }, { "id": "https://simondamb.org/blog/remembering-jonah", "url": "https://simondamb.org/blog/remembering-jonah", "title": "Remembering Jonah Berger", "content_html": "

NOVEMBER, 2025: JONAH SCHOLARSHIP FUND RAFFLE WINNERS

\n

Thank you to everyone who donated during the month of October towards the Van Tech Scholarship fund. Every $20 donated got you an entry into the raffle and we raised over $2500 - thank you!

\n

Special thank you to @chaz_yvr for donating the $500 Air Canada gift card and to @raincityathls for donating the private training session and Strength & Conditioning OnRamps.

\n

Your raffle winners...

\n

👉PT Session: Chuck Chamberlin\n👉SC OnRamp: Diane Buckley\n👉$500 Air Canada: Erick Sung

\n

We'll reach out via email with instructions on how to collect your prizes 🎉

\n

Watch the raffle draw with coach Thor & Kim

\n
\n

OCTOBER, 2025: Support the Jonah SCHOLARSHIP FUND & YOU COULD WIN $500 to Air Canada (and more)…

\n

As part of the memorial fund, Jonah's family is also creating a dedicated annual scholarship starting this year in Jonah's name to a grade 12 student as chosen by the Grade 12 counsellor and the scholarship community at Van Tech High School where Jonah would have been graduating from this upcoming June. As part of a campaign push to raise funds for this scholarship, Raincity Athletics' long time member (and training friend of Jonah's) Chaz has donated a $500 Air Canada Gift card, and Raincity will be donating an [SC] OnRamp as well as a [PT] Private Training session with coach Thor as part of the Raffle.

\n

WHAT YOU COULD WIN.

\n
    \n
  1. $500 gift card to Air Canada
    2. \n
  2. [SC] 3 Session Raincity OnRamp ($250 value)
    3. \n
  3. [PT] Private Training session with Coach Thor ($130 value)
    4. \n
\n

The draw will be made sometime in the first week of November once all entries are confirmed.

\n

HOW TO ENTER the 2025 October raffle.

\n
    \n
  • Every donation of $20 to the Jonah Berger Memorial Fund before October 31st will get you 1 entry into the raffle (example: $60 donation = 3 entries)
    • \n
  • Donations may be made directly via the fund (required if you want a receipt) or by e-transfer directly to Chaz who will forward all donations to the fund
    • \n
  • Once a donation is made you must report it via our FORM in order to get raffle credit (we will confirm donations via the fund/Chaz)
    • \n
\n
\n

1. Make a Donation

\n
    \n
  1. Report Your Donation (closed)
    2. \n
\n

3. View Raffle Entries

\n
\n

MORE ABOUT THE Jonah Berger Scholarship

\n

This scholarship will be awarded annually to a student at Van Tech who demonstrates:

\n
    \n
  1. "Courage to Come Back" - resiliency in the face of challenges (physical, emotional, social etc)
    2. \n
  2. Attending some sort of education after graduation (courses, diploma, university, trades etc)
    3. \n
  3. Financial Need
    4. \n
\n
\n

Jonah's Journey

\n

From Coach Thor

\n

In January of 2020, at the age of 12, Jonah was diagnosed with a rare brain tumor. After having it removed and undergoing multiple bouts of chemo, Jonah was left unable to walk. After lots of physiotherapy work with Maria at Kids Physio Group, he was referred to me (Coach Thor) in May of 2022, and we started training together weekly. At this point, he had regained his ability to walk but still lacked a lot of function and proper motor control on the left side of his body. He'd already come so far he was more than ready and willing to put in the work.

\n

We started with basic motor function and re-strengthening work, but with such limited coordination on one side of his body, we quickly moved into utilizing the barbell, and Jonah fell in love. We made some incredible discoveries: heavy lifting (specifically deadlifts) had an amazing effect on his nervous system and his brains ability to regain motor control more consistently on both sides in ways he had never experienced before. I remember the first time we tried to do walking lunges he got so frustrated as he kept falling over and we didn't know if that was something he'd ever be able to do. I'll never forget the smile on his face in the middle of a workout as he realized he was doing walking lunges with a dumbbell in his hand... which is why they had to be in his workout.

\n

Seeing me once a week wasn't enough for him. He started coming into Raincity 2-3 times per week on his own, completing workouts that I wrote for him focused on squats, deadlifts, and bench press. Focusing on the barbell not only helped stimulate the CNS, but he was hooked on the gains as he went from a 25lb kettle bell to a 150lb barbell deadlift, a 100 pound bench press and a 135lb squat, even while the left side of his body didn't always want to cooperate. Once in a while, he'd even do a bit of cardio, or join coach Katie for a CrossFit style workout. He took part in the #RaincityOPEN (aka CrossFit Open) with his training partner, Nik. That is where he really discovered his love/hate relationship with burpees and dumbbell snatches... which is why they had to be in his workout.

\n

By the summer of 2025, Jonah wanted to spend even more time in the gym and had started prepping his resume to work at Raincity during the summer. He was also preparing to be my equipment lead at the Canadian Functional Fitness National Championships. Our team couldn't have been more excited to have Jonah around more often, his shy but friendly demeanor brought nothing but joy to those around him.

\n

At the end of June, this was all put on hold, as he began experiencing debilitating headaches and nausea. Within 48 hours, he was back in the hospital. They had found water on his brain and signs of tumor regrowth. After a couple of days of scans and surgeries, it was confirmed that the tumor was regrowing at the base of his brain stem/cerebellum - and there was nothing they could do.

\n

I feel incredibly fortunate that Jonah was able to come in and see me on July 26 (after another round of surgery), though we were unsure how much time he had left. When I asked how the surgery went, his response was, "Last time I woke up in a hospital I was paralyzed, so this one was a breeze." He went on to say, "Everyone around me is really sad right now, but that just feels like a waste of time." Those words will inspire me forever.

\n

On July 30, Jonah passed away in his bed, surrounded by his family.

\n

Jonah Berger Memorial Fund

\n
\n

ANNUAL Jonah Memorial Workout

\n

In honor of Jonah and the inspiring struggle our community had the privilege of watching and helping him through, Raincity will begin an annual fundraiser workout where we will complete our new benchmark workout 'Jonah'. It includes a lot of things he loved, but also a few he hated - because he knew better than anyone that that's how you build strength and character.

\n

Raincity will do this workout annually on the labour day long weekend and we encourage you to join in, either at Raincity if you're in the area, or at your own gym. If you do not have access to equipment don't hesitate to contact us and we can put together an 'at home' version as well <3

\n

Jonah Benchmark Workout

\n

Jonah Berger Memorial Fund

\n", "summary": "Remembering the most inspiring athlete to ever be a part of the Raincity Athletics community.", "image": "https://simondamb.org/covers/attelu2weUYCjl9ez.jpg", "date_published": "2025-09-03T00:00:00.000Z", "authors": [ { "name": "Simon 'Thor' Damborg" } ], "tags": [ "blog", "ESSAY", "community", "raincity athletics" ] }, { "id": "https://simondamb.org/blog/raincity-jonah-benchmark", "url": "https://simondamb.org/blog/raincity-jonah-benchmark", "title": "#RaincityJonah: Our Newest Benchmark Workout", "content_html": "

Our newest #raincitybenchmark workout in honor of Jonah, the most inspiring athlete I've had the privilege to coach ❤️

\n

Going forward, @raincityathls will be completing this workout annually on Labour Day weekend to remind ourselves of Jonah and the constant smile on his face no matter what challenges life (or the gym) threw at him.

\n

The three levels of this workout not only ensure that people of any fitness level can join in, but they represent Jonah’s fitness journey at Raincity (after already having to regain his ability to walk with @kidsphysio). From struggling with ring-supported split squat or lifting a kettlebell, to deadlifting 150 lbs and doing weighted walking lunges. Every year, this workout will remind me of his inspirational work ethic and his commitment to fitness despite adversities I can't even begin to imagine facing.

\n

The workout is also written to mimic a typical 45 minute training session for Jonah (make sure to warmup). He loved lifting heavy, so we always started with some variation of deadlifts, bench, or squats. So take your time and move well in those first 10 minutes, and adjust the weights to be challenging but doable. Then, even though he never stopped talking about how much he hated #crossfit style workouts (like during the #RaincityOPEN), he'd still ask for them and always agree to tackle them with a smile on his face, so remember that as you chip away at part two.

\n

We recommend doing this as a pair: alternate with your partner for part one, and then in part 2 alternate the sets of snatch + burpees, thruster + burpees, and lunges until you've completed 6 full rounds. Modify the workout as needed to challenge yourself appropriately or based on what equipment you have available.

\n

He never made excuses for not being able to do something and never doubted that eventually he'd be able to do it, be more like Jonah ❤️

\n

Read more and donate to the Jonah Berger Memorial Fund: www.rncty.ca/jonah

\n

#jonahbergermemorial #RaincityJonah

\n
\"\"
\"\"
\"\"
\"\"
", "summary": "The annual Labour Day benchmark honoring Jonah, with three levels representing his fitness journey.", "image": "https://simondamb.org/covers/attFL0xuWzZ4Z8vv4.webp", "date_published": "2025-08-31T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "WORKOUTS", "community", "Training", "raincity athletics" ] }, { "id": "https://simondamb.org/blog/jonahs-journey-with-raincity-athletics", "url": "https://simondamb.org/blog/jonahs-journey-with-raincity-athletics", "title": "Jonah's Journey with Raincity Athletics", "content_html": "
\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n \"\"\n

In January of 2020, at the age of 12, Jonah was diagnosed with a rare brain tumor. After having it removed and undergoing multiple bouts of chemo, Jonah was left unable to walk. After lots of physiotherapy work with Maria at Kids Physio Group, he was referred to me (Coach Thor) in May of 2022, and we started training together weekly. At this point, he had regained his ability to walk but still lacked a lot of function and proper motor control on the left side of his body. He'd already come so far he was more than ready and willing to put in the work.

\n

We started with basic motor function and re-strengthening work, but with such limited coordination on one side of his body, we quickly moved into utilizing the barbell, and Jonah fell in love. We made some incredible discoveries: heavy lifting (specifically deadlifts) had an amazing effect on his nervous system and his brains ability to regain motor control more consistently on both sides in ways he had never experienced before. I remember the first time we tried to do walking lunges he got so frustrated as he kept falling over and we didn't know if that was something he'd ever be able to do. I'll never forget the smile on his face in the middle of a workout as he realized he was doing walking lunges with a dumbbell in his hand... which is why they had to be in his workout.

\n

Seeing me once a week wasn’t enough for him. He started coming into Raincity 2-3 times per week on his own, completing workouts that I wrote for him focused on squats, deadlifts, and bench press. Focusing on the barbell not only helped stimulate the CNS, but he was hooked on the gains as he went from a 25lb kettle bell to a 150lb barbell deadlift, a 100 pound bench press and a 135lb squat, even while the left side of his body didn’t always want to cooperate. Once in a while, he’d even do a bit of cardio, or join coach Katie for a CrossFit style workout. He took part in the #RaincityOPEN (aka CrossFit Open) with his training partner, Nik. That's is where he really discovered his love/hate relationship with burpees and dumbbell snatches... which is why they had to be in his workout.

\n

By the summer of 2025, Jonah wanted to spend even more time in the gym and had started prepping his resume to work at Raincity during the summer. He was also preparing to be my equipment lead at the Canadian Functional Fitness National Championships. Our team couldn’t have been more excited to have Jonah around more often his shy but friendly demeanor brought nothing but joy to those around him.

\n

At the end of June, this was all put on hold, as he began experiencing debilitating headaches and nausea. Within 48 hours, he was back in the hospital. They had found water on his brain and signs of tumor regrowth. After a couple of days of scans and surgeries, it was confirmed that the tumor was regrowing at the base of his brain stem/cerebellum - and there was nothing they could do.

\n

I feel incredibly fortunate that Jonah was able to come in and see me on July 26 (after another round of surgery), though we were unsure how much time he had left. When I asked how the surgery went, his response was, “Last time I woke up in a hospital I was paralyzed, so this one was a breeze.” He went on to say, “Everyone around me is really sad right now, but that just feels like a waste of time.” Those words will inspire me forever.

\n

On July 30, Jonah passed away in his bed, surrounded by his family.

\n

Read more about Jonah and some of the things we're doing at Raincity Athletics to honor his incredible and inspiring life.

\n

Remembering Jonah Berger | Raincity Athletics Functional Strength & Conditioning in Vancouver, BCRemembering the most inspiring athlete to ever by a part of the Raincity Athletics community.\"\"Raincity Athletics · Simon ‘Thor’ Damborg\"\"

\n", "summary": "jonah came in after a brain tumour and rebuilt motor control with a barbell. he passed in july 2025. his resilience is the thing we keep.", "image": "https://simondamb.org/covers/attfMxfqZjfGAyOOf.jpg", "date_published": "2025-08-30T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "ESSAY", "SCHOOLS.FIT" ] }, { "id": "https://simondamb.org/blog/jonahs-story-raincity-jonah", "url": "https://simondamb.org/blog/jonahs-story-raincity-jonah", "title": "Jonah's Story, and the First Annual #RaincityJonah", "content_html": "

In January 2020, at 12 years old, Jonah was diagnosed with a rare brain tumor that required surgeries and chemo, leaving him unable to walk. After lots of physio with @kidsphysio he was referred to me @raincityathls to continue motor control work and rebuild his strength. He not only learned to walk again but fell in love with the barbell, heavy lifting, and especially deadlifts - as they fired up his nervous system and helped him regain motor control in ways we hadn’t seen before.

\n

Jonah’s progress and determination was a source of inspiration for everyone in the Raincity community.

\n

But seeing me once a week wasn’t enough. He began training 2-3 times per week on his own, working up to a 150lb+ deadlift, 115lb+ back squat and 100lb bench press even though the left side of his body still didn’t always cooperate. He started joining coach @katienad for some #crossfit workouts and even took part in the #raincityopen with his training buddy Nik. By summer 2025 he wanted to spend even more time at Raincity, he had prepped his resume for a summer job, and was ready to be equipment lead for me at the @canadian_functional_fitness national championships.

\n

In late June everything changed. He developed severe headaches and nausea, and within a week ended up back in the hospital for another surgery where they found the tumor had returned at the base of his brain stem - and there was nothing they could do.

\n

I feel so fortunate I got to see Jonah on July 26th after the 2nd surgery. When I asked how it went he said “Last time I went in for surgery I woke up paralyzed, so this one was a breeze.” He continued “everyone around me right now is really sad, but that just seems like a waste of time,” and those words will stay with and inspire me for the rest of my life.

\n

On July 30 Jonah passed away in his bed, surrounded by family.

\n

On Sept 1st at 4:00pm Raincity will host the first annual Jonah memorial workout and complete our new benchmark #RaincityJonah, built around movements he loved (and some he hated).

\n

Join us to remember one of the most inspiring RAthletes to ever attend Raincity, with 100% of proceeds going to the Jonah memorial fund.

\n

Details & rsvp: www.rncty.ca/jonah

\n
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
", "summary": "How a 12 year old battling a brain tumor became the most inspiring RAthlete to walk through Raincity's doors.", "image": "https://simondamb.org/covers/attLouR1AskfKq9ac.webp", "date_published": "2025-08-24T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "RAINCITY", "community", "mentalhealth", "raincity athletics" ] }, { "id": "https://simondamb.org/blog/free-program-back-to-basics-strength", "url": "https://simondamb.org/blog/free-program-back-to-basics-strength", "title": "Free Workout Program: Back to Basics Strength", "content_html": "

This program is great for anyone with basic barbell experience who's looking for something to follow to get back into strength training at the gym.

\n

Raincity Program DetailsCheck-out this workout from the Raincity Programming app.\"\"RAINCITY PROGRAMMING App\"\"

\n", "summary": "a free strength program for anyone with basic barbell experience who wants to get back into structured training. fundamentals first, on the raincity programming app.", "image": "https://simondamb.org/covers/attPjBm2vMjkE00x1.jpg", "date_published": "2025-08-15T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "WORKOUTS", "@Gym Workout" ] }, { "id": "https://simondamb.org/blog/thorwu-does-japan-2025", "url": "https://simondamb.org/blog/thorwu-does-japan-2025", "title": "Our Trip to Japan", "content_html": "
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DK25VooB6l3/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

First thing on arriving very jet lagged after being awake for 2 days of travel & time change we started on Rebecca's food list with @roastbeefohno (last pic) and I'm not sure if it was the fatigue but that was the best clear soup / broth I've ever had in my life.

\n

The next morning we headed into the Tsukiji Fish Market where we checked off a number of food items as well, and I got a taste for what our daily calorie consumption was on pace for...

\n

We'll make a full list of recommendations available later, for now just a few of my fave 📸 from the market.

\n

I then got to experience my first time at @donki_jp_en which was a gloriously overwhelming experience (not pictured, yet).

\n

After that we got our steps in (30k/day minimim) as we headed to @age.3_ginza for what can only be described as gloriously creamy half sandwich things, which we managed to (barely) beat the massive lineup up around the block for.

\n

Thanks to our weird (and non stop) eating schedule this was a trend for the majority of the trip...

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DK4vof9RaKD/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

We made our way over to the mayhem that is Shibuya. I'd been here before many moons ago for a bachelor party - it was nice to experience a different vibe (and be sober enough to remember 😅).

\n

A quick snack at the locally top rated hole in the wall for Ramen (full food list will be done seperatelt) fueling us for a big day of eating in the rain the next day.

\n

The day started with @r_wu getting in line 45min before opening for Mukai, which had a bigger area to line up than the resteraunt itself. Worth it. 🤤

\n

We hitup @i.m.donut which was easily worth the wait in the rain, then it's sister bakery up the street to pack some protein on top of all that sugar.

\n

We then took a train across town for a coffee shop so that Rebecca could hold @pongthetort in her hand with some impressive artwork from @hat_coffee

\n

Then one of many stops at Pokémon stores, obvs.

\n

One of the craziest things about Tokyo is everywhere feels like a city center. You pop out of a train station into what seems like a popular area... Then you look in any direction and realize every area is a popular area. Insanity and I loved it.

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DK-oTzYyhVp/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

Day 3 of #thorwudoesjapan and the first of many animal cafes.

\n

The first and probably best animal Cafe of the trip, not just because these giant rodents are hilarious but because it's the only one that actually gave us a little lesson and talk about them.

\n

Whats your favorite random capybara fact? The one I didnt realize is that they're the world's largest rodent... And they really are just 100lb rats 😅 but adorable, friendly attention seeking rats...

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DLAgKHExdoS/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

#thorwudoesjapan the final day in Tokyo (before spending 2 days at #disneyland).

\n

Did you know Michelin star shaved ice was a thing? Because I didn't. But that's why @r_wu was in charge of the food 🤤. She managed to nab us an elusive booking in the 6 seats available for one of those life changing experiences with food. After eating one each (and French toast) someone beside us ordered the torched banana one... We tried to order a 3rd but they said we were our of time 😅

\n

We then continued around #shinjuku where we waited in line at a tiny hole in the wall coffee shop for another top rated life changing basque cheesecake 🤯

\n

After a couple hours shopping at my new favorite store #GU we then finished the days eating with cook it yourself beef tonkastu that no words can describe.

\n

After a very long day of eating and shopping it was time to pack our bags and head to the Disney hotel to prepare for 2 big days at the happiest (and top rated in the world) place on earth.

\n

We'll be putting together a full pdf with food names, locations, and recommendations once we get over this jet lag - stay tuned.

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DLDKPjLp0D4/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

Day 4 of #thorwudoesjapan and the first of 3 spent at theme parks (we're biiiiig disney/theme park fans) and the only park day not in the rain ☔

\n

First thing I saw was Roger rabbits cartoon spin - and thanks to my #adhd brain I couldn't tell you what I had for breakfast, but I told @r_wu every part of that ride because I remembered it exactly from when I was ~8 years old.

\n

This is when I really realized how much I love my @insta360 - many people will say 'put your phone away and enjoy the moment' and as I watched everyone else experience the magic while looking at their screen, all I had to do was click a button and hold it overhead to get some of my favorite shots & memories of the trip.

\n

Seeing all your favorite classic characters in Japanese was also 🔥 😂 good thing we know every word and didn't need a translator (though they were provided for some rides too).

\n

We were also there during #donaldducks birthday week and holy 💩 do the Japanese love him! He had a birthday parade every 2 hours that was probably everything the orange man down south could have dreamed of - couldn't hear any squeaky wheels because the crowd was going wild the whole time #iykyk 🙄

\n

Disneyland Tokyo and Disney sea are the top rated Disney's in the world, and the only ones not owned by Disney. More evidence that bigger isn't better and a local company (even a big one) will always deliver a better more targeted experience than any generic big one #raincitysupportlocal

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DLIWzC9JZL0/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

I gotta pick up the pace or I'm never going to make it through my #thorwudoesjapan photos...

\n

After a big day at Disney if was an equally big, but much wetter day, at Disney sea. Big Disney fans but @r_wu was especially calculated on this trip... After spending one night in a Disney hotel for 6 hours just to get early access, a sprint into the park while simultaneously booking rides and we hit all the big rides in the first hour before they became a 3hr lineup each 👏

\n

The Peter pan ride was genuinely 🤯 as a theatre design graduate/nerd I could barely comprehend how they made it such an experience! And of course listening to kids belt out frozen in Japanese is 🔥 too.

\n

After Disney sea it was a long journey by bullet train and public bus to the only time we actually relaxed (for 24hours) in hakone - where we had a private onsen bath in our suite that overlooked mount fuji. So that was pretty cool (mostly that I found a bath I fit in).

\n

Then it was back on the bullet train to #kyoto where we got a lot more exercise than planned looking at red arches. Very happy we had our @vivobarefootcanada on as always!

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DLIWzC9JZL0/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

#thorwudoesjapan the next couple days in Kyoto was spent hitting up the main touristy spots, some more Michelin star eating my taste buds weren't worthy of, and failing the tism-test by getting far more excited about old trains than any neurotypical will understand.

\n

First thing we noticed in Kyoto was how many more tourists there were. Not sure if there's just less people overall, so it seemed like more - or it's a more popular tourist spot - but it changed the vibe more than we expected.

\n

🚉 With a much less modern rail system I got a little overly excited at all the classic trains we were taking around town 😅 to see the usual sights like the #bambooforest. We also found our next house if someone can put us in touch with the owners of the house on the hill? I took 50+ photos of it before I realized there were people on the patio 😅

\n

@r_wu spent hours lining up for food while I wandered around taking pictures 📸

\n

At the last spot the menu was emojis only, but the 🦆 🍜 was delicious. They'd allow 5 people to lineup in the creepy hallway then the other 50+ were around the corner on the street 🤯.

\n

Full food list and recommendations coming soon once I finish editing my photos (which is what these posts are to help make sure I do) and we'll add locations and #eatingwithrwu official recommendations.

\n

Next stop was one of my favorites on the trip where I got to live our my Disney princess fantasies 🦌

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DLiDX4tR7xK/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

#thorwudoesjapan @r_wu "we're going to a place where deer bow to you and you give them cookies"🤔🦌

\n

A lot of the trip was me just getting us places that I'd mapped out based on a spreadsheet of rebeccas todos (mostly food)... This one I was very confused by, and had no idea what to expect but honestly ended up being one of the highlights of the trip getting to live out some of my Disney princess dreams - still upset Disneyland didn't sell dresses in my size #lawsuit

\n

Though she was right they bowed - but then they got pretty forceful about expecting a cookie, or their 20 friends showed up also expecting cookies. Apparently these are the Canada geese of Japan. Protected species that have gotten a little agressive and entitled 😅

\n

I'd still rather face off with 20 of these guys than a single goose though...

\n

Oh and we got to see some old guys beat up some green stuff too #mochi

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DLkoEV0RsLJ/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

#thorwudoesjapan aka the animal & food tour continues with our final few stops in Kyoto before heading to Osaka for the last leg of the trip.

\n

Another favorite video from the @insta360 capturing @r_wu disappointment when the cutest pig of the bunch didn't want to hangout with her 😅 they're cute (but not cute enough to make me give up 🥓) until you try to move them, and then it sounds like the world is ending with their howls 😂

\n

We spent a day down in Uji the matcha capital of the world. Apparently there's a matcha shortage? I'm ok with that now because we consumed enough delicious matcha / hojicha foods for at least a couple years...

\n

We also took part in an official tea ceremony, where I'm sure my Japanese was flawless👌🙄

\n

Then we trained back to Kyoto and had to sprint for a dinner reso for not only the best meal of the trip, but one of the best of my life 🤤. A set meal of 3 patties and although I couldn't have eaten more, you didn't want it to end. It was 🤯 @hikiniku.to.come

\n

As I finish up going through the photos, Rebecca is putting together the official food recommendation pdf which we'll make available for $10 because she put in months of research. We didn't eat a single meal on this trip that wasn't a specifically planned place 😬

\n
\n

[

\n

View this post on Instagram

\n

](https://www.instagram.com/p/DL2vJGnJTw_/?utm_source=ig_embed&utm_campaign=loading)

\n

A post shared by Simon aka coach Thor (@thor604)

\n
\n

Been home a month but finally made it through the photos from the final leg of #thorwudoesjapan where we finished up with a few days in Osaka before one night back in Tokyo and then the journey home.

\n

We weren't originally going to go to Universal studios, but even in the rain I'm sure glad we did. The thousands of hours I've spent in princess peaches castle I should have known it would have been magical to see it all IRL 🤩

\n

We made a couple trips to #dotonbori because the food and entertainment goes on for miles in every direction.

\n

Of course we had to hitup the final animal Cafe and see some #hedgehogs 🦔 #alltheanimalemojis

\n

We hitup the usual touristy spots throughout #osaka and of course also had some Michelin star pizza because that's a thing (full food list coming soon) 🍕

\n

And then the bullet train back to #tokyo for a night and my final trip to 711 which is honestly probably one of the places I miss most being home 😭

\n

Full food list and photo album with travel details and recommendations coming soon. If you don't like being on your feet for 12 hours / day I would not recommend our itinerary, but if you want to see as much of Japan as possible in 2 weeks, with a major focus on animals, theme parks, and food - then I'd 100% recommend the way we did it 🔥 could have done with one extra night relaxing in hakone in the middle, but otherwise a nearly flawless trip 😊

\n", "summary": "two weeks across tokyo, kyoto, osaka, hakone. theme parks, animal cafes, every meal pre-planned. food guide coming.", "image": "https://simondamb.org/covers/att8hDESIaWRlre5S.jpg", "date_published": "2025-08-09T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "JAPAN", "rwueats", "japan", "disney", "animals", "attraction", "travel" ] }, { "id": "https://simondamb.org/news/new-movements-added-to-the-schools-fit-database", "url": "https://simondamb.org/news/new-movements-added-to-the-schools-fit-database", "title": "New Movements Added to the SCHOOLS.FIT Database", "content_html": "

Check-out the new movement library update thanks to @JeffreyHajner

\n", "image": "https://simondamb.org/covers/att4lobIseHMb2l2G.jpg", "date_published": "2025-08-02T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "FITCLUB", "Training", "Movement Database" ] }, { "id": "https://simondamb.org/resources/daily-breakfast-protein-my-goto", "url": "https://simondamb.org/resources/daily-breakfast-protein-my-goto", "title": "Daily Breakfast Protein - my goto", "content_html": "

Some of my favorite breakfast protein options!
Both utilizing Whey protein, mix with some high protein yogurt to easily start your day with 30+ grams of protein!

\n", "summary": "whey + high-protein yogurt = 30+ grams of protein before you've even sat down. simple breakfast stack.", "image": "https://simondamb.org/covers/attnXxm2aOKcIPKWw.jpg", "date_published": "2025-08-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "NUTRITION", "Protein", "Diet", "Health" ] }, { "id": "https://simondamb.org/blog/brands-that-always-show-up", "url": "https://simondamb.org/blog/brands-that-always-show-up", "title": "To the Brands That Always Show Up", "content_html": "

To my favorite brands (and people) that always show up to support my many projects & events. One day I'll actually remember/have time to come visit you and take pics 😅🙏thank you...

\n

🔥 To the only greens supplement I've ever actually enjoyed drinking, and their willingness to jump head in to support the athletes on every event I'm part of @bioedgesciences

\n

🤤 The only brand who I blindly trust every product they make, and I can finally go back to my daily consumption of egg white protein @blonyx

\n

💦The hands down best tasting and actually refreshing ready to drink whey protein on the market @team.gud

\n

🍬The newest on my brands/products I'm completely obsessed with and consume daily @gotgummygainz

\n

👕My printer for every piece of apparel I've done with @raincityathls or @functionalfitnessleague in the last 6+ (maybe more?) years @whiterabbitcreative

\n

🙏Thank you to @claytonphysio for their generous donation of massages & more which we gifted to my good friends (and old bosses) at @hybridathletic who stepped up to save my 🍑 and host this awesome event

\n

🤩Also big shout out to @bodyenergyclub for the athlete bags, @celsius_canada for a caffeinated energy drink that doesn't make me think of alcohol.

\n

🤝Also massive thank you to @djrhynoyvr who couldn't make it but lent me the gear to make sure the tunes were poppin, @hyroxkyle for coming out to show represent the #hyrox community and show that all versions of #functionalfitness can be friends, and @harboursideyouthfoundation for everything they do to support me and my @raincityfitclub kids.

\n

I don't remember much from the weekend, but I do remember a few moments of looking up and realizing the line of tents at the event were literally all of my favorites in a row, and that meant a lot 🤗

\n

#thortakespics (just not of the brands he loves apparently).

\n

#functionalfitness #sportoffitness #canadianfunctionalfitness #nationalchampionships #CFFFpartners #brands #supportlocal #canadianbrands

\n
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
", "summary": "A thank-you tour of the brands and people behind the Canadian Functional Fitness national championships.", "image": "https://simondamb.org/covers/attzpk1P6yi3RRGGU.webp", "date_published": "2025-07-25T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "EVENTS", "localbusiness", "CF3" ] }, { "id": "https://simondamb.org/news/the-ff-brands-i-love-to-work-with", "url": "https://simondamb.org/news/the-ff-brands-i-love-to-work-with", "title": "The FF Brands I Love to work with", "content_html": "

To my favorite brands (and people) that always show up to support my many projects & events. One day I'll actually remember/have time to come visit you and take pics 😅🙏thank you...

\n

🔥 To the only greens supplement I've ever actually enjoyed drinking, and their willingness to jump head in to support the athletes on every event I'm part of @bioedgesciences

\n

🤤 The only brand who I blindly trust every product they make, and I can finally go back to my daily consumption of egg white protein @blonyx

\n

💦The hands down best tasting and actually refreshing ready to drink whey protein on the market @team.gud

\n

🍬The newest on my brands/products I'm completely obsessed with and consume daily @gotgummygainz

\n

👕My printer for every piece of apparel I've done with @raincityathls or @functionalfitnessleague in the last 6+ (maybe more?) years @whiterabbitcreative

\n

🙏Thank you to @claytonphysio for their generous donation of massages & more which we gifted to my good friends (and old bosses) at @hybridathletic who stepped up to save my 🍑 and host this awesome event

\n

🤩Also big shout out to @bodyenergyclub for the athlete bags, @celsius_canada for a caffeinated energy drink that doesn't make me think of alcohol.

\n

🤝Also massive thank you to @djrhynoyvr who couldn't make it but lent me the gear to make sure the tunes were poppin, @hyroxkyle for coming out to show represent the #hyrox community and show that all versions of #functionalfitness can be friends, and @harboursideyouthfoundation for everything they do to support me and my @raincityfitclub kids.

\n

I don't remember much from the weekend, but I do remember a few moments of looking up and realizing the line of tents at the event were literally all of my favorites in a row, and that meant a lot 🤗

\n

#thortakespics (just not of the brands he loves apparently).

\n", "image": "https://simondamb.org/covers/attS9stjBfmgZm3rx.jpg", "date_published": "2025-07-25T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "news", "RECOMMENDS" ] }, { "id": "https://simondamb.org/adventures/overnight-on-seymour-jul-2025", "url": "https://simondamb.org/adventures/overnight-on-seymour-jul-2025", "title": "Overnight on Seymour", "content_html": "

Up late, back early - just getting outside and above the city for a night.

\n", "summary": "up late, back early. just getting outside and above the city for a night.", "image": "https://simondamb.org/covers/atteXDtftLf6pQYla.jpg", "date_published": "2025-07-24T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "adventure", "OUTSIDE", "Albums", "hiking" ] }, { "id": "https://simondamb.org/blog/thorwu-japan-osaka", "url": "https://simondamb.org/blog/thorwu-japan-osaka", "title": "#ThorWuDoesJapan: Osaka, Universal, and the Journey Home", "content_html": "

Been home a month but finally made it through the photos from the final leg of #thorwudoesjapan where we finished up with a few days in Osaka before one night back in Tokyo and then the journey home.

\n

We weren't originally going to go to Universal studios, but even in the rain I'm sure glad we did. The thousands of hours I've spent in princess peaches castle I should have known it would have been magical to see it all IRL 🤩

\n

We made a couple trips to #dotonbori because the food and entertainment goes on for miles in every direction.

\n

Of course we had to hitup the final animal Cafe and see some #hedgehogs 🦔 #alltheanimalemojis

\n

We hitup the usual touristy spots throughout #osaka and of course also had some Michelin star pizza because that's a thing (full food list coming soon) 🍕

\n

And then the bullet train back to #tokyo for a night and my final trip to 711 which is honestly probably one of the places I miss most being home 😭

\n

Full food list and photo album with travel details and recommendations coming soon. If you don't like being on your feet for 12 hours / day I would not recommend our itinerary, but if you want to see as much of Japan as possible in 2 weeks, with a major focus on animals, theme parks, and food - then I'd 100% recommend the way we did it 🔥 could have done with one extra night relaxing in hakone in the middle, but otherwise a nearly flawless trip 😊

\n

📸 #thortakespics #sonyalpha @insta360

\n

#Nintendoland #universalstudiosjapan #takashitastreet #osaka #photographyjapan #photography #japanfood #japantravel #japanfoodie

\n
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
", "summary": "Princess Peach's castle IRL, Dotonbori for miles, hedgehogs, Michelin pizza, and a farewell 711 run.", "image": "https://simondamb.org/covers/attq3HA9V1zj3HW6H.webp", "date_published": "2025-07-08T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "JAPAN", "travel", "disney", "japan" ] }, { "id": "https://simondamb.org/blog/why-you-probably-need-to-eat-more-salt", "url": "https://simondamb.org/blog/why-you-probably-need-to-eat-more-salt", "title": "Why You Probably Need to Eat More Salt 🧂", "content_html": "

Most of us grew up hearing that too much salt is bad. It’s been drilled into us through decades of public health messaging, low-sodium food labels, and the idea that salt automatically equals high blood pressure.

\n

Don't get me wrong, if you're at risk of heart disease, hypertension, or already have high blood pressure - this post is not for you, but if you train (and sweat) regularly and are otherwise healthy, increasing your salt intake might solve some nagging health issues you had no idea were related.

\n

My Salt Journey

\n

During COVID when we were all working from home (and my west facing apartment would get real hot) I started getting weird stomach cramps towards the end of some of my long WFH days. After weeks & months of trying out different things, I initially determined that my afternoon coffee was the culprit. If I cut it out, there was an ~80% less likely chance of evening cramps... but they'd still happen. Eventually I realized that the coffee wasn't the core issue (though I still avoid caffeine after 11AM) but it was actually just increasing the symptoms of my dehydration. I already drink a lot of water (4L/day or more) so I started supplementing salt... eventually I found that adding ~1g/day of supplementation essentially completely eliminated my cramps (though not enough to bring back my afternoon coffees😞).

\n
\n

This sent me down a rabbit hole of research to understand how much salt my body actually needed... and what I found was very interesting.

\n
\n

How Much Salt do you Sweat?

\n

Sweat isn’t just water. It’s a salty cocktail of sodium, chloride, and trace minerals that keep your muscles firing and your nerves talking to each other.

\n

The trickiest part of these calculations? All the conversions🤦. When we talk about consuming salt its in mg (or daily recommended intake) but when we talk about sweating salt its in mmol/L (aka millimoles per liter). Here's a quick reference table:

\n

mmol/L → grams: quick reference

\n

Sweat Sodium (mmol/L)

\n

Sodium (g/L)

\n

Salt, NaCl (g/L)

\n

20

\n

0.46

\n

1.17

\n

40

\n

0.92

\n

2.34

\n

60

\n

1.38

\n

3.51

\n

80

\n

1.84

\n

4.67

\n

100

\n

2.30

\n

5.84

\n

Rule of thumb: 1 mmol/L Na ≈ 23 mg sodium ≈ 58 mg salt. 40 mmol/L ≈ ~1 g sodium per liter.

\n

A 2010 study on endurance athletes found that in just 90 minutes of training, sodium loss could hit 4.2 g. In extreme scenarios (think multi-hour sessions or competitions), daily losses can exceed 10 g of sodium, equivalent to 25 g of table salt (PMC2267797).

\n
\n

Let that sink in. That’s more salt lost in a single day than the government recommends you consume all week.

\n
\n

One of Many Reasons Why the RDA is Outdated

\n

The current Recommended Dietary Allowance (RDA) for sodium is about 1,500 mg/day, with a “limit” at 2,300 mg/day. Those numbers were developed for the general population, assuming low activity and a primary goal of minimizing hypertension risk without considering what other issues it may cause.

\n

If you're an active healthy individual, these numbers don't apply to you. Many studies show that too little sodium can be just as harmful as too much when you train often. It can cause cramping (like I had), dizziness, lower plasma volume, reduced endurance, and even limiting your muscles ability to contract (and grow).

\n

A 2021 review in Frontiers in Nutrition points out that sodium plays a direct role in maintaining blood volume, nerve function, and thermoregulation during prolonged exercise. This is why water alone isn't enough to keep you hydrated during exercise.

\n

It’s also worth noting that low sodium intake triggers your kidneys to conserve sodium, increasing stress hormones like renin and aldosterone. Both are linked to poorer cardiovascular outcomes in athletes who chronically under-salt (Graudal et al., Am J Hypertens, 2017).

\n

Time to Add Salt to Your Performance

\n

Sodium does three major things during exercise:

\n
    \n
  1. Regulates fluid balance - helps you retain the water you drink instead of just peeing it out.
    2. \n
  2. Supports muscle contraction and nerve signaling - low sodium means slower muscle response.
    3. \n
  3. Prevents hyponatremia - that’s when you drink too much water without enough electrolytes and dilute your blood sodium levels.
    4. \n
\n

A 2022 paper in the European Journal of Applied Physiology found that sodium intake during endurance events significantly improved plasma sodium concentration and prevented performance drops from dehydration.

\n

Even moderate sodium intake before or during workouts (roughly 300–600 mg/hour) can maintain hydration and boost endurance, especially in the heat (Sawka et al., 2007).

\n

Below I'll put into context how much salt that is (and how to get it), but first...

\n

When “More Salt” Isn’t the Answer

\n

Now before you start dumping salt on everything, remember that context (always) matters. If you:

\n
    \n
  • Have hypertension, kidney disease, or heart failure
    • \n
  • Take blood pressure medication
    • \n
  • Live a mostly sedentary lifestyle
    • \n
\n

...then you should consult with professionals (and get your ass off the couch).

\n

As Dr. James DiNicolantonio (author of The Salt Fix) summarizes:

\n
\n

“We demonized salt while ignoring sugar, but most people’s problems aren’t from sodium overload, they’re from processed food and inactivity.”

\n
\n

Steps To Increase Your Salt Intake

\n
    \n
  • Add electrolytes for long sessions: if you train more than 60-90 minutes or in the heat, add 500-1,000 mg sodium/hour.
    • \n
  • Salt your food to taste: simple but effective. If you crave salt, that’s your body talking.
    • \n
  • Pair sodium with carbs post-training to replenish glycogen and fluid faster.
    • \n
  • Hydrate smarter: plain water is fine for short workouts, but over-hydration without salt can lead to the dangerous drop in blood sodium called exercise-associated hyponatremia.
    • \n
\n

Preferred Methods of Salt Intake

\n

\"\"\nBiosteel is just one of many ready to drink hydration drinks on the market, but it's definitely not the most cost effective way to get what you need.

\n

At Raincity Athletics we have a fridge stocked full of different hydration drinks (as well as proteins and others). Here's a quick and simple breakdown of the most popular ones to show you why I now just utilize capsules (the bottom one).

\n

Popular Hydration & Electrolyte Options in Canada (2025)

\n

Product

\n

Sodium (mg)

\n

Potassium (mg)

\n

Magnesium (mg)

\n

Calcium (mg)

\n

Cost / Serving

\n

Link

\n

Liquid I.V.

\n

500

\n

370

\n

0

\n

0

\n

≈ $1.15

\n

liquid-iv.ca

\n

BioSteel Sports Drink

\n

230

\n

250

\n

25

\n

50

\n

≈ $3.33

\n

biosteel.com

\n

Vega Sport Hydrator

\n

240

\n

400

\n

100

\n

0

\n

≈ $0.85

\n

myvega.ca

\n

LMNT Recharge

\n

1,000

\n

200

\n

60

\n

0

\n

≈ $2.00

\n

drinklmnt.com

\n

SaltStick Capsules

\n

215

\n

63

\n

11

\n

22

\n

≈ $0.38

\n

amazon.ca

\n

*Values based on 2025 Canadian product labels. Rounded to nearest 5 mg. Prices approximate and vary by retailer.

\n

If you're looking for something to sip on during exercise, any of these options will work and you can go by preferred tase (or cost). But when it comes to adding 1g+ of supplementation a day without breaking the bank - capsules are the only way to go.

\n

The Bottom Line

\n

If you are a health and active individual, it's time to stop fearing salt.

\n

The RDA was made for the average office worker, not the athlete. For most of us in the gym, on the bike, or getting ready for Hyrox, a little (or a lot) more sodium might actually keep us healthier, stronger, and performing better.

\n

As always, be smart, talk to your doctor if you’ve got heart or kidney issues, and listen to your body. Otherwise... don’t fear the salt shaker. It might just be the missing link between feeling flat and firing on all cylinders.

\n", "summary": "if you train hard you probably need MORE salt, not less. 300-600mg of sodium per hour during long sessions, and don't take this advice if you have hypertension.", "image": "https://simondamb.org/covers/attcUmxRWHhznikOI.jpg", "date_published": "2025-07-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "NUTRITION", "Salt" ] }, { "id": "https://simondamb.org/listening/296-foot-health-preventing-common-injuries-enhancing-strength-and-mobility-picking-footwear", "url": "https://simondamb.org/listening/296-foot-health-preventing-common-injuries-enhancing-strength-and-mobility-picking-footwear", "title": "296 ‒ Foot health: preventing common injuries, enhancing strength and mobility, & picking footwear", "content_html": "

One of the most important podcast I've watched (many times) to help me better understand the importance of a strong foot and how that directly relates to every aspect of your health and longevity.

\n", "summary": "Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additiona lly, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems.", "image": "https://simondamb.org/covers/attR0mhLiWKrXBzNE.jpg", "date_published": "2025-07-01T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "listening", "Listening", "Health", "Training", "Feet" ] }, { "id": "https://simondamb.org/blog/thorwu-japan-kyoto", "url": "https://simondamb.org/blog/thorwu-japan-kyoto", "title": "#ThorWuDoesJapan: Kyoto, Old Trains, and Disney Princess Fantasies", "content_html": "

🇯🇵 #thorwudoesjapan the next couple days in Kyoto was spent hitting up the main touristy spots, some more Michelin star eating my taste buds weren't worthy of, and failing the tism-test by getting far more excited about old trains than any neurotypical will understand.

\n

First thing we noticed in Kyoto was how many more tourists there were. Not sure if there's just less people overall, so it seemed like more - or it's a more popular tourist spot - but it changed the vibe more than we expected.

\n

🚉 With a much less modern rail system I got a little overly excited at all the classic trains we were taking around town 😅 to see the usual sights like the #bambooforest. We also found our next house if someone can put us in touch with the owners of the house on the hill? I took 50+ photos of it before I realized there were people on the patio 😅

\n

@r_wu spent hours lining up for food while I wandered around taking pictures 📸

\n

At the last spot the menu was emojis only, but the 🦆 🍜 was delicious. They'd allow 5 people to lineup in the creepy hallway then the other 50+ were around the corner on the street 🤯.

\n

Full food list and recommendations coming soon once I finish editing my photos (which is what these posts are to help make sure I do) and we'll add locations and #eatingwithrwu official recommendations.

\n

Next stop was one of my favorites on the trip where I got to live our my Disney princess fantasies 🦌

\n

📸 #thortakespics

\n

#photography #sonyalpha #japan #traveljapan #japanphoto #photographyjapan #bamboo #japanfood #food #japan

\n
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
", "summary": "Tourist-packed Kyoto, an emoji-only duck ramen menu, and getting far too excited about classic trains.", "image": "https://simondamb.org/covers/att8kt7JMz6mLCjVI.webp", "date_published": "2025-06-23T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "JAPAN", "travel", "japan", "photography" ] }, { "id": "https://simondamb.org/blog/everything-on-the-line-for-ff", "url": "https://simondamb.org/blog/everything-on-the-line-for-ff", "title": "Why I'm Putting Everything on the Line for Functional Fitness", "content_html": "

I understand it's confusing since I also run the @functionalfitnessleague, but what were doing with @canadian_functional_fitness is completely different, and something that every athlete, gym and most importantly child, will benefit from - whether you call it #crossfit, #hyrox, or #functionalfitness.

\n

Becoming a sport Canada recognized sport can only be accomplished via a non profit governing body. And the benefits that brings are something I believe so whole heartedly in that I'm putting a lot of @raincityathls and @functionalfitnessleague money on the line to support @canadian_functional_fitness in trying to make it happen.

\n

All I'm asking from you is to show up, in literally ANY capacity. If you do, over the next 4 years as president I hope to get Functional Fitness government recognition. Which means not only access to massive amounts of government funding (that 100% goes back to supporting athletes via keeping large scale events affordable, helping with travel costs, and even helping pay for and to train internationally recognized judges - for ALL types of events) but I'm doing this because it's how we can get all variations of Functional Fitness into schools.

\n

I want to see your kids get school credit for attending your gym. I want to see your coaches get hired by the school to run functional fitness style workouts and programs. I want to see the next generation growing up with the same love and passion for fitness that this community gave us.

\n

This isn't about FF vs CF vs Hyrox - if I can accomplish what I hope over the coming years we can make all variations of Functional Fitness something that all kids grow up doing.

\n

This can only be done via a non profit organization, and I'm putting everything I've got on the line to try to make it happen.

\n

Signup as an individual athlete, join a team, or volunteer - or even just come say hi and support some of the incredible Canadian brands that will be there.

\n

🙏 Help me change the world and bring whatever brand of functional fitness you support into every kids life for generations to come.

\n

www.cfff.fit/nationals

\n

Please tag or share this with someone you know would support this goal.

\n", "summary": "The difference between the FFL and the CFFF, and the 4-year plan to get FF into schools.", "image": "https://simondamb.org/covers/attZ03tPpC7ee8Tu7.png", "date_published": "2025-06-18T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "PROJECTS", "sportgovernance", "CF3", "functionalfitness" ] }, { "id": "https://simondamb.org/blog/thorwu-japan-disneyland-tokyo", "url": "https://simondamb.org/blog/thorwu-japan-disneyland-tokyo", "title": "#ThorWuDoesJapan: Disneyland Tokyo", "content_html": "

Day 4 of #thorwudoesjapan and the first of 3 spent at theme parks (we're biiiiig disney/theme park fans) and the only park day not in the rain ☔

\n

First thing I saw was Roger rabbits cartoon spin - and thanks to my #adhd brain I couldn't tell you what I had for breakfast, but I told @r_wu every part of that ride because I remembered it exactly from when I was ~8 years old.

\n

This is when I really realized how much I love my @insta360 - many people will say 'put your phone away and enjoy the moment' and as I watched everyone else experience the magic while looking at their screen, all I had to do was click a button and hold it overhead to get some of my favorite shots & memories of the trip.

\n

Seeing all your favorite classic characters in Japanese was also 🔥 😂 good thing we know every word and didn't need a translator (though they were provided for some rides too).

\n

We were also there during #donaldducks birthday week and holy 💩 do the Japanese love him! He had a birthday parade every 2 hours that was probably everything the orange man down south could have dreamed of - couldn't hear any squeaky wheels because the crowd was going wild the whole time #iykyk 🙄

\n

Disneyland Tokyo and Disney sea are the top rated Disney's in the world, and the only ones not owned by Disney. More evidence that bigger isn't better and a local company (even a big one) will always deliver a better more targeted experience than any generic big one #raincitysupportlocal

\n

📸 #thortakespics
📹 @insta360
📍 Disneyland tokyo

\n
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
\"\"
", "summary": "Roger Rabbit from memory, Donald's birthday mania, and why the best Disneys aren't owned by Disney.", "image": "https://simondamb.org/covers/attUulTNcQgvBG3Rq.webp", "date_published": "2025-06-18T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "blog", "JAPAN", "disney", "travel", "japan" ] }, { "id": "https://simondamb.org/resources/tokyo-tsukiji-fish-market", "url": "https://simondamb.org/resources/tokyo-tsukiji-fish-market", "title": "Tokyo: Tsukiji Fish Market", "content_html": "

Tsukiji Outer Market;
Location: Tokyo;
Hours: Early morning to early afternoon;
Address: Tsukiji, Chuo City, Tokyo 104-0045, Japan;

\n

Notes: Go early. Extremely busy later in the day. Many food stalls and street snacks.

\n", "summary": "go EARLY. it gets wild later. food stalls and street snacks pack in fast.", "image": "https://simondamb.org/covers/attDMEYAB7RJauf2T.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/osaka-universal-studios-japan", "url": "https://simondamb.org/resources/osaka-universal-studios-japan", "title": "Osaka: Universal Studios Japan", "content_html": "

Universal Studios Japan (Nintendo World);
Location: Osaka;
Hours: Varies by day and season;
Address: Konohana Ward, Osaka, Japan;

\n

Notes: Amazeballs experience. Nintendo World is a standout highlight and worth prioritizing.

\n", "summary": "amazeballs. nintendo world is the standout, prioritize it.", "image": "https://simondamb.org/covers/att4wvL0we6Fpkvqp.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/tokyo-disneysea", "url": "https://simondamb.org/resources/tokyo-disneysea", "title": "Tokyo: DisneySea", "content_html": "

Tokyo DisneySea;
Location: Tokyo;
Hours: Varies by day and season;
Address: Tokyo Disney Resort area, Urayasu, Chiba;

\n

Notes: Best Disney park. Unique theming, incredible design, and standout food and rides.

\n", "summary": "the best disney park in the world. unique theming, incredible design, and the food is actually good.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "disney", "attraction" ] }, { "id": "https://simondamb.org/resources/kyoto-fushimi-inari-shrine", "url": "https://simondamb.org/resources/kyoto-fushimi-inari-shrine", "title": "Kyoto: Fushimi Inari Shrine", "content_html": "

Fushimi Inari Taisha;
Location: Kyoto;
Hours: Always open;
Address: Fushimi Ward, Kyoto,

\n

Japan; Notes: Iconic torii gate hike. Get there early as it gets busy after 9am. Bug spray recommended.

\n", "summary": "the iconic torii gate hike. there before 9am or you're queueing. bring bug spray.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/tokyo-cappiness-capybara-cafe", "url": "https://simondamb.org/resources/tokyo-cappiness-capybara-cafe", "title": "Tokyo: CAPPINESS Capybara Cafe", "content_html": "

CAPPINESS Capybara Cafe;
Location: Tokyo; Hours: 9am–7pm, closed Tuesday;
Address: Japan, 〒169-0075 Tokyo, Shinjuku City, Takadanobaba, 4 Chome-40-12;

\n

Notes: Capybara cafe with three capybaras. Reservation required. Calm, relaxed animal experience.

\n", "summary": "three capybaras, calm vibes, reservation required. shinjuku side, near takadanobaba.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "animals" ] }, { "id": "https://simondamb.org/resources/japan-mocha-cat-cafe", "url": "https://simondamb.org/resources/japan-mocha-cat-cafe", "title": "Japan: Mocha Cat Cafe", "content_html": "

Mocha Cat Cafe;
Location: Kyoto, Tokyo (multiple locations);
Hours: Varies by location;
Address: Multiple locations;

\n

Notes: Popular cat cafe chain. Clean, well-run, and tourist friendly.

\n", "summary": "cat cafe chain that's actually clean and well-run. multiple locations, easy stop with kids or jet-lagged guests.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "animals" ] }, { "id": "https://simondamb.org/resources/osaka-dotonbori", "url": "https://simondamb.org/resources/osaka-dotonbori", "title": "Osaka: Dotonbori", "content_html": "

Dotonbori District;
Location: Osaka;
Hours: Best experienced at night;
Address: Dotonbori area, Osaka;

\n

Notes: Major food and nightlife district. Neon lights, street food, and high energy atmosphere.

\n", "summary": "osaka's neon-soaked food and nightlife district. best at night. street food, lights, energy.", "image": "https://simondamb.org/covers/attVE5YENbJgjTBWA.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/tokyo-disneyland", "url": "https://simondamb.org/resources/tokyo-disneyland", "title": "Tokyo: Disneyland", "content_html": "

Tokyo Disneyland;
Location: Tokyo;
Hours: Varies by day and season;
Address: Tokyo Disney Resort area, Urayasu, Chiba;

\n

Notes: Second best Disney park overall. Classic Disney experience, very polished, but outshined by DisneySea.

\n", "summary": "second-best disney park overall. polished classic, but DisneySea wins.", "image": "https://simondamb.org/covers/attLH3Oje48Ff1Rrz.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "disney", "attraction" ] }, { "id": "https://simondamb.org/resources/japan-mipig-cafe", "url": "https://simondamb.org/resources/japan-mipig-cafe", "title": "Japan: mipig cafe", "content_html": "

mipig cafe;
Location: Kyoto, Tokyo, Osaka (multiple locations);
Hours: Varies by location;
Address: Multiple locations;

\n

Notes: Micro pig cafe experience. Cute, tourist-friendly animal cafe option.

\n", "summary": "micro pig cafe. cute, tourist-friendly, multiple locations across kyoto, tokyo, and osaka.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "animals" ] }, { "id": "https://simondamb.org/resources/kyoto-pontocho", "url": "https://simondamb.org/resources/kyoto-pontocho", "title": "Kyoto: Pontocho", "content_html": "

Pontocho Alley;
Location: Kyoto;
Hours: Evening focused;
Address: Pontocho Alley, Kyoto;

\n

Notes: Narrow riverside alley with restaurants and nightlife. Best experienced at night.

\n", "summary": "narrow riverside alley with restaurants and nightlife. best after dark.", "image": "https://simondamb.org/covers/attQFU2mdkKEPkbJh.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/kyoto-nishiki-market", "url": "https://simondamb.org/resources/kyoto-nishiki-market", "title": "Kyoto: Nishiki Market", "content_html": "

Nishiki Market;
Location: Kyoto;
Hours: Roughly 10am–6pm, some stalls closed midweek;
Address: Central Kyoto;

\n

Notes: Food market street. Best around late morning before peak crowds.

\n", "summary": "kyoto's central food market street. best around late morning before peak crowds.", "image": "https://simondamb.org/covers/attAqA9jU8llkGxto.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/nara-nara-park", "url": "https://simondamb.org/resources/nara-nara-park", "title": "Nara: Nara Park", "content_html": "

Nara Park;
Location: Nara;
Hours: Always open;
Address: Nara, Japan;

\n

Notes: 11/10 experience. About 30 minutes from Osaka or 45 minutes from Kyoto by train. Beware of aggressive deer. Highlights include bowing deer and mochi pounding.

\n", "summary": "11/10. 30 minutes from osaka, 45 from kyoto. bowing deer, mochi pounding, watch out for the aggressive ones.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/tokyo-kappabashi-street", "url": "https://simondamb.org/resources/tokyo-kappabashi-street", "title": "Tokyo: Kappabashi Street", "content_html": "

Kappabashi Street (Kitchen Town);
Location: Tokyo;
Hours: Roughly 10am–5pm;
Address: 3 Chome-18-2 Matsugaya, Taito City, Tokyo 110-0036, Japan;

\n

Notes: Famous street for kitchenware and restaurant supply shops. Fun browsing even if not buying.

\n", "summary": "tokyo's kitchen town. kitchenware, restaurant supply, knives. fun even if you're not buying.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/tokyo-akihabara", "url": "https://simondamb.org/resources/tokyo-akihabara", "title": "Tokyo: Akihabara", "content_html": "

Akihabara;
Location: Tokyo;
Hours: Day to late evening depending on shop;
Address: Akihabara area, Tokyo, Japan;

\n

Notes: Electronics and otaku district. Simon dropped off Rwu at Mocha Cat Cafe while exploring electronic stores.

\n", "summary": "tokyo's electronics and otaku district. dropped rwu at mocha cat while we hit the shops.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "technology" ] }, { "id": "https://simondamb.org/resources/kyoto-arashiyama-bamboo-grove", "url": "https://simondamb.org/resources/kyoto-arashiyama-bamboo-grove", "title": "Kyoto: Arashiyama Bamboo Grove", "content_html": "

Arashiyama Bamboo Grove;
Location: Kyoto;
Hours: Always open;
Address: Arashiyama area, Kyoto, Japan;

\n

Notes: Scenic bamboo path. About a 45-minute walk through the area. Arrive very early to avoid crowds.

\n", "summary": "the iconic bamboo path. about a 45-minute walk. arrive VERY early or fight crowds the whole way.", "image": "https://simondamb.org/covers/att8G7fV2yr4qbAwc.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "attraction" ] }, { "id": "https://simondamb.org/resources/osaka-harry-wood-namba-hedgehog-cafe", "url": "https://simondamb.org/resources/osaka-harry-wood-namba-hedgehog-cafe", "title": "Osaka: Harry Wood Namba (hedgehog cafe)", "content_html": "

Harry Wood Namba;
Location: Osaka;
Hours: 11am–8pm;
Address: Namba area, Osaka, Japan;

\n

Notes: Hedgehog cafe. Very spiky experience. Interesting but brief visit.

\n", "summary": "hedgehog cafe in namba. very spiky. interesting but brief. keep it under an hour.", "image": "https://simondamb.org/covers/attZRSg2aXdFqLbuc.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "resource", "RECOMMENDS", "japan", "animals" ] }, { "id": "https://simondamb.org/eats/tokyo-godaime-hanayama-udon", "url": "https://simondamb.org/eats/tokyo-godaime-hanayama-udon", "title": "Tokyo: Godaime Hanayama Udon", "content_html": "

Godaime Hanayama Udon.
Location: Tokyo (Ginza and other locations).
Hours: Weekdays roughly 11am–3:30pm and 5:30pm–9:30pm, weekends shorter.
Address: Multiple locations.
Website: https://www.hanayamaudon.co.jp/
Google Maps: Varies by location.

\n

Notes: Award-winning flat udon. Lines form early and noodles can sell out, so get a number earlier in the day.

\n", "summary": "award-winning flat udon. lines form early, noodles can sell out, get a number first thing in the day.", "image": "https://simondamb.org/covers/attCCVLo0ZGvlwCov.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/osaka-patisserie-grenier", "url": "https://simondamb.org/eats/osaka-patisserie-grenier", "title": "Osaka: Patisserie Grenier", "content_html": "

Patisserie Grenier;
Location: Osaka (two locations);
Hours: Varies by location;
Address: Multiple locations;

\n

Notes: Known for puff pastry and French-style baked goods. Good dessert stop.

\n", "summary": "puff pastry and french-style baked goods. solid dessert stop, two osaka locations.", "image": "https://simondamb.org/covers/attTwD641woygjglB.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/kyoto-hikiniku-to-come", "url": "https://simondamb.org/eats/kyoto-hikiniku-to-come", "title": "Kyoto: Hikiniku to Come", "content_html": "

Hikiniku to Come.
Location: Kyoto (also other cities).
Hours: Typically 11am–3pm and 5pm–9pm.
Address: Multiple locations.
Website: https://hikinikutocome.com/en/visit
Google Maps: https://g.co/kgs/4oo86nm

\n

Notes: Best meal of the trip. Charcoal-grilled hamburger steaks cooked in stages. Reservations open about 7 days in advance around 9am. Expect long lines without booking.

\n", "summary": "best meal of the trip. charcoal-grilled hamburger steaks cooked in stages. reservations open 7 days ahead at 9am, book or expect a long line.", "image": "https://simondamb.org/covers/attDLP0CLDA9EreEi.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/osaka-unagi-kushiyaki-izumo", "url": "https://simondamb.org/eats/osaka-unagi-kushiyaki-izumo", "title": "Osaka: Unagi Kushiyaki Izumo", "content_html": "

Unagi Kushiyaki Izumo;
Location: Osaka (Umeda);
Hours: 11am–11pm;
Address: LUCUA B2F, 3 Chome-1-3 Umeda, Kita Ward, Osaka 530-0001, Japan;

\n

Notes: Unagi and egg bowl. Large portions, recommended to order half rice.

\n", "summary": "unagi and egg bowl in umeda. portions are big, order half rice.", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/osaka-odoridako-dotonbori", "url": "https://simondamb.org/eats/osaka-odoridako-dotonbori", "title": "Osaka: Odoridako Dotonbori", "content_html": "

Odoridako;
Location: Osaka (Dotonbori);
Hours: Afternoon to late night;
Address: 1 Chome-7-24 Dotonbori, Chuo Ward, Osaka 542-0071, Japan;

\n

Notes: Takoyaki made with whole octopus inside. Tasty, but many other stalls nearby worth trying.

\n", "summary": "takoyaki with a whole octopus inside. tasty but plenty of other stalls nearby worth trying too.", "image": "https://simondamb.org/covers/attI71erEAcVEVE9y.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/tokyo-age-3-ginza", "url": "https://simondamb.org/eats/tokyo-age-3-ginza", "title": "Tokyo: Age 3 Ginza", "content_html": "

Age.3 Ginza;
Location: Tokyo (Ginza);
Hours: 11am–7pm;
Address: 1 Chome-24-11 Ginza, Chuo City, Tokyo 104-0061, Japan;

\n

Notes: Deep-fried stuffed sandwiches. Crème brûlée filling is the standout. Expect a line.

\n", "summary": "deep-fried stuffed sandwiches. the creme brulée filling is the standout. expect a line.", "image": "https://simondamb.org/covers/attEQ0jI1IYV2QQtT.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/tokyo-hatcoffee", "url": "https://simondamb.org/eats/tokyo-hatcoffee", "title": "Tokyo: HATCOFFEE", "content_html": "

HATCOFFEE.
Location: Tokyo. Hours: 11am–6pm, closed Wednesday.
Address: 3 Chome-15-6 Kotobuki, Taito City, Tokyo 111-0042, Japan.
Website: https://hatcoffee.jp/
Google Maps: https://maps.app.goo.gl/zjdGcZAxWQEURdkD7

\n

Notes: Known for custom 3D latte art. They made Pong come to life in foam. Fun novelty coffee stop.

\n", "summary": "custom 3D latte art. they made pong come to life in foam. fun novelty stop.", "image": "https://simondamb.org/covers/attSDlDM9G8snOGjg.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/tokyo-pizza-marumo", "url": "https://simondamb.org/eats/tokyo-pizza-marumo", "title": "Tokyo: Pizza Marumo", "content_html": "

Pizza Marumo;
Location: Tokyo (Ebisu);
Hours: 11:30am–3pm and 5pm–11pm;
Address: 1 Chome-11-13 Ebisuminami, Shibuya, Tokyo 150-0022, Japan;

\n

Notes: Japanese-inspired pizza with fermented dough. Umami pizza tasted distinctly “Japan”. Reservations open far in advance.

\n", "summary": "japanese-inspired pizza with fermented dough. the umami one tasted distinctly 'japan'. reservations open way in advance.", "image": "https://simondamb.org/covers/attVR2Aa1gKq7oxVo.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/tokyo-roast-beef-ohno", "url": "https://simondamb.org/eats/tokyo-roast-beef-ohno", "title": "Tokyo: Roast Beef Ohno", "content_html": "

Roast Beef Ohno;
Location: Tokyo (multiple locations);
Hours: Varies by location;
Address: Multiple locations;

\n

Notes: Wagyu roast beef volcano bowl. Simon wanted to go back just for the broth.

\n", "summary": "wagyu roast beef volcano bowl. went back just for the broth.", "image": "https://simondamb.org/covers/atttsTu3g3HWoXK4M.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/tokyo-im-donut", "url": "https://simondamb.org/eats/tokyo-im-donut", "title": "Tokyo: I'm Donut", "content_html": "

I’m Donut?;
Location: Tokyo (multiple locations);
Hours: Varies by location, often sells out early;
Address: Multiple locations;

\n

Notes: Rated 11/10. Long lines but absolutely worth the hype.

\n", "summary": "11/10. long lines but absolutely worth the hype. multiple locations, sells out early.", "image": "https://simondamb.org/covers/attIFAXNFuxW322gN.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/kyoto-tendon-makino", "url": "https://simondamb.org/eats/kyoto-tendon-makino", "title": "Kyoto: Tendon Makino", "content_html": "

Tendon Makino;
Location: Kyoto;
Hours: 11am–8:30pm, closed mid-afternoon on weekdays;
Address: Japan, 〒604-8047 Kyoto, Nakagyo Ward, Nakasujicho, 481-3;

\n

Notes: Tempura rice bowls. Long lines. Only hostess spoke English. Some order confusion, but food quality was good.

\n", "summary": "tempura rice bowls. long lines, only the hostess speaks english, but the food's good.", "image": "https://simondamb.org/covers/attX7p3u0SllMolCd.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] }, { "id": "https://simondamb.org/eats/tokyo-amam-dacotan", "url": "https://simondamb.org/eats/tokyo-amam-dacotan", "title": "Tokyo: AMAM DACOTAN", "content_html": "

AMAM DACOTAN;
Location: Tokyo;
Hours: 11am–7pm, closed Wednesday;
Address: 107-0061, 3 Chome-7-6 Kita-Aoyama, Minato City, Tokyo;

\n

Notes: Popular bakery with long lines. Waited in line. Known for visually striking breads and pastries.

\n", "summary": "popular bakery in kita-aoyama. long line, visually striking breads and pastries.", "image": "https://simondamb.org/covers/attFacUOzeUwQygcm.jpg", "date_published": "2025-06-12T00:00:00.000Z", "authors": [ { "name": "Simon Damborg" } ], "tags": [ "eats", "RWUEATS", "japan" ] } ] }