Endurance on 8th's "Hot Friday Training Challenge"


Work with celebrity coaches Dr. Wendy and Dr. Kevin Ashby!


1 customized nutrition plan

2 customized training plans

Weekly check-ins

Access to private Facebook page lead by Dr. Wendy and Dr. Kevin

Winner of the challenge is based on:

Before/after pictures and measurements

Grand Prize:




December 2 - December 23, 2016

Winner will be announced on January 2, 2017!

Entry Fee: $150




Naturopathic Stress Management Tips For A Busy Lifestyle

Naturopathic Medicine for Stress Reduction

by Dr. Janelle Albas

Symptoms of Stress & Adrenal Fatigue:

-Nervousness and irritability, scattered thinking
-Mental depression & fogginess
-Light-headedness and postural hypotension (dizziness when getting up quickly)
-Faintness or fainting spells
-Panic attacks and increased anxiety
-Thin dry skin, thinning hair
– Frequent urination
– Intolerance to cold
– Acne & low libido

 Lifestyle Factors to help reduce stress

  • Belly Breathing:  Sit in a comfortable position with feet grounded on the floor. Take a few deep breaths by pushing your belly outwards rather than lifting the shoulders. On the exhale, tuck the belly inwards. This type of deep breathing increases oxygen delivery to the brain and calms the nervous system, reduces heart rate and blood pressure.
  • Exercise: Even short bursts of exercise can reduce stress. Exercise helps deliver more oxygen to your brain, changes thoughts from mental to physical to distract from stress. Regular exercise has been proven to help reduce stress, anxiety and depression. If you are under a lot of stress do not perform more than 45 minutes intense cardiovascular exercise as this can be draining to the adrenal glands (organs in charge of stress management). If you don’t exercise regularly start slow with a gentle yoga class or a brisk walk.
  • Escape into Nature: Recent studies have shown that people that go outside and enjoy nature have reduced responses to stress. Even if it’s just a quick stroll during your lunch break it’s important to get outside and breathe in the fresh air and absorb the vitamin D from the sun.
  • Write in a Journal: If you like to write or if you have a lot on your mind journaling clarifies your thoughts and feelings for increased self-knowledge. Putting your experience on paper gets it off your mind and helps you refocus- and teaches you how to cope the next time it happens.

Nutrition for Stress Management

  • Eat Whole Unprocessed Foods: Stick with foods that are minimally processed such as nuts, whole grains, raw fruits and vegetables and lean proteins. This will provide you with more energy and help your body cope better with stress.
  • Eat a Protein Rich Breakfast Every Morning: The brain’s energy comes primarily from sugar; skipping breakfast can cause an alarm of stress hormones. In turn, your body uses its stored sugar to fuel the brain and makes you crave sugary foods. Protein rich foods help curb hunger and won’t make your energy crash during the day.  Try incorporating boiled eggs, nuts and seeds, quinoa cereal, and Greek yogurt into your daily breakfast along with a source of fruits or vegetables.
  • During times of stress the body requires higher amounts of B-vitamins, vitamin C and zinc & magnesium. Best food sources to help combat stress: almonds, walnuts, pumpkin seeds, sunflower seeds, mushrooms, salmon, avocado, peppers, green leafy vegetables, berries, broccoli, Himalayan sea salt, non-processed licorice.  Avoid caffeine, processed foods and your individual food sensitivities.

Herbal Remedies

  • Adaptogenic Herbs- These herbs reduce stress hormones (cortisol, epinephrine, and norepinephrine) and increase the body’s tolerance to stress. When studied they found that adaptogenic herbs help improve recovery from stressful situations and increase resilience. They help prevent fatigue and increase focus during stressful periods. Each person experiences stress differently therefore it’s important to customize your herbal formula to suit the symptoms you’re experiencing. Please consult a Naturopathic Doctor to find an adaptogenic  formula that would be personalized for you.


  • Acupuncture can help regulate the stress response by balancing the Hypothalamus Pituitary Adrenal Axis and reducing the secretion of stress hormones. It’s important to get your traditional Chinese medicine diagnosis to find out which organ systems may be out of balance thus creating a personalized holistic treatment plan.


Cyndi's Post Partum Transformation

"2 years ago I nervously stepped on stage for the first time and placed 3rd in bikini and 5th in fitness model.  I was shocked and amazed at what my body could do with Wendy's guidance and the support of the TEAM ENDURANCE community.

November 2014 I had my second baby and decided to challenge myself with another walk on the stage ... this time with a smaller window post baby.  I knew that I NEEDED to have Wendy by my side once again.   I moved to BC just before the birth of my baby, so wendy put together my post baby nutrition and workouts -- everything was done virtually and again, wendy was able to whip me into shape. 

Support was no different with emails, videos, phone calls and weekly check ins.  Mid way through my training I got a bit of a reality check and Wendy was able to give me the virtual kick in the butt I needed.

Wendy and the entire team at endurance on 8th are THE BEST." 



The Role of Naturopathic Medicine in Athletic Performance

by Dr. Chris Halldorson

The athletes competing at the Rio Olympics last summer needed to have their bodies dialed in. On competition day, they had to be able to perform flawlessly. The amazing athletic performances we witnessed are no accident. Olympians take years to prepare for a single event, and sometimes the race doesn’t last 10 seconds. Leading up to the Olympics, everyone wanted to know about the secrets to an athlete’s training program. Everyone focuses on the workouts. How many hours do they train? How many km’s do they run? How much weight can they lift? The truth is, training is only half of the picture. The other component to improving athletic performance is recovery. Recovery helps the body to adapt to the training loads to which the athletes endure.

Athletes frequently want to learn shortcuts to increasing wattage, developing fast twitch muscle fiber density or producing bigger VO2 max values. Yes, there supplements, herbs, and injections (and sometimes medications) that can help, but often these methods are banned by the World Anti-Doping Agency (WADA)*. Fortunately, the biggest gains can be achieved through optimizing recovery. This enables the body to heal itself from training and be ready for the next workout. Unfortunately, there are many obstacles that can get in the way of recovery. Injuries, inadequate sleep, nutritional deficiencies, jet lag, and poor digestion are all common factors that athletes must resolve in order to permit recovery.

This is where naturopathic medicine can truly help improve athletic performance. If you are injured, naturopathic treatments can get you back in the game faster. Having trouble sleeping or recovering from jet lag? Basic naturopathic principles can help you wake up refreshed and ready to race, even in different time zones. No one can perform well on race day with digestive problems such as cramping, bloating, constipation or diarrhea. All naturopathic physicians are extensively trained to treat these conditions. Improved athletic performance is a combination of 50% training and 50% recovery. Naturopathic doctors can optimize your ability to recover by addressing three common functions: sleep, digestion and injuries. Athletes who do not address the recovery aspect of training won’t reap the benefits from their training. Investing in your recovery will improve your athletic performance, and Naturopathic Doctors can help.

* Because athletes must adhere to different standards than the general public in terms of medications, supplements and treatments, they are advised to seek out Naturopathic Doctors who are familiar with the current WADA banned substance list.


Acupuncture Tips For The Fall

By Linda Townsend

As the fall equinox approaches the days start to become shorter and are the air begins to get cooler, and we can surely feel it! Have you ever considered how this change in seasons may affect our bodies physically and mentally?

Fall is about letting go, and it is also about taking in the pure. Breathe in the cool, crisp fall air, be nurtured by it, and then let it go. The lungs, or yin organ of fall, absorb the pure and the large intestine, or yang fall organ, let’s go or eliminates the waste. When these organs fail to do their job we experience physical effects in the form of respiratory or digestive issues. In an emotional sense, by hanging on, we live in a constant state of fear, stubbornness, anxiety, chaos, and clutter.

Here are some acupuncture tips to maintain optimum health this fall!

Wear a scarf

Acupuncturists are always going on about wearing scarves. It’s for good reason. The lungs are considered the most exterior organ. They are the first line of defense against pathogens. As the weather turns cold and the wind picks up, the lungs are extra vulnerable. So, be sure to protect them with a warm, cozy scarf!

Do acupressure on Lung 7

One of the best points for strengthening the lungs organ is lung 7. It helps promote the descending function of the lungs, which makes it a great point for cough, shortness of breath and nasal congestion.

Stay hydrated

Dryness of all kinds is common in fall. Since the lungs are the most exterior organ, they are most closely linked to the skin. Dry skin and even rashes tend to show up in fall. Drink plenty of water and keep your skin hydrated with moisturizer.

Use a neti pot

Fall is the most common time of year for the onset of nasal infections and post-nasal drip, both of which plague many people well into winter. Keep a neti pot in the shower and use it regularly throughout the season to help keep your nasal passages clear.

Eat warm foods

In the fall, eat fewer cold, uncooked foods – such as salads – and more warm, cooked foods. Start your day with hot oatmeal. Soups and steamed vegetables such as winter squash, winter peas, broccoli, sweet potatoes, and yams will warm you from the inside out. Incorporate yellow and red foods into your meals.

Let go of at least one item, thought or grudge that is no longer needed in your life.

By letting go, we clear space and open ourselves to what really matters in life. Emotionally, fall is a good time to evaluate all of the old patterns and resentments, and begin to let go.


Dr. Limin Lo received her Traditional Chinese Medicine (TCM) degree in China in 1987.  Practicing a combination of acupuncture and Traditional Chinese Medicine, Dr. Limin Lo not only helps people with different kinds of pain and sports injuries, but also treats many internal disorders.  Her special interests include women health, neurological problems, mental health and pain relief.