💪💧 FRIDAY MORNING WORKOUT WITH DAVID HILL @naturalperformancecoach 💧💪
🗓 Every Friday @ The BAG
🎟️ $15
⏰ 9-10AM Workout
☕ Breakfast, coffee & social after @ Zephyr
✨ + enjoy 10% off at the café for attendees
THE WORKOUT: Capacity & Control
Build strength, mobility and deep body awareness through intentional movement. Using controlled tempos, isometrics, and mindful transitions, you’ll develop real body control that carries into everyday life.
Stick around after class for breakfast and coffee specials at Zephyr — hang for five minutes or stay awhile. This part is just as much about community as it is about caffeine.
💪🏽 Who’s the coach? Meet David Hill!
A locally loved movement coach and the face behind Natural Performance. His approach blends bodyweight training, mobility & breathwork with every class focused on building a strong, resilient, and capable body for the long term!
‼️ Bring your own mat (we do not have extras at The BAG)
⏱ Class starts at 9:00 AM — entry not permitted after 9:05
🔗 Link in bio to reserve your spot, limited spaces!
Working power, speed and capacity with @deanapontini .
Deanna is an incredibly hard working, multi faceted athlete with insane power and endurance.
This weekend she goes to war @squamishfn , you won’t want to miss this one.
Friday morning classes @thebagsquamish .
Using partner drills to test our mobility and dynamic movement skills.
Every week our classes focus on learning new movement patterns, increasing range of motion, flexibility and strength so we can reclaim our natural movement patterns.
See you next week!
Fight Fit
Sundays 9am @roundhousesquamish
Fight Fit is circuit training built on fight-camp–style conditioning.
Hard work. Team energy. Varying intensities. Purposeful movement.
The goal isn’t random fatigue — it’s building capacity.
Humans are designed to move in many ways. Twisting. Carrying. Crawling. Throwing. Wrestling. Rolling. Hanging.
When we train these patterns, we become more than “fit.” We become dynamic, strong, capable human beings.
Fight Fit helps reclaim what modern living takes away: strength, power, resilience, and physical confidence.
We train the kind of body our ancestors relied on every day — a body that could adapt, endure, and respond under pressure.
Whether your goal is to: • Be tougher for your next competition • Improve your martial arts performance • Increase athleticism • Or feel stronger and more capable in daily life
Fight Fit builds the conditioning, grit, and movement capacity to support it.
A recap of some of the movements we’ve been exploring in my strength and mobility classes.
The body is always adapting — positively or negatively — based on the inputs it receives.
When movement variety disappears, capacity shrinks.
When we reintroduce diverse patterns, ranges, and environments, capacity expands.
At Sunada Natural Performance, we focus on building strength and mobility together so the body has options — options to move, absorb force, recover, and respond to real life.
This isn’t about performance for sport.
It’s about performance for living.
Classes: Tuesday 7am — Online (Zoom) Friday 9am — In person at the Brackendale Art Gallery
Build capacity. Restore movement. Train the whole system.
The ASCENT Experience
When you join us May 5th thru 8th, here in Squamish, BC, Canada, you will:
...be encouraged to embrace discomfort for growth,
...supported in your effort,
...challenged to go deeper, and
...elevated through a sequence of transformational experiences.
You will do this in the company of men like you, committed to the investment, who will have your back and inspire you.
In 72 hours you will experience:
* Outdoor Physical Rites and Functional Movement
* Deep Psychological Understanding to Remove Subconscious Limitations
* Leadership, Wealth & Mastermind Breakthroughs
* Bespoke Care for Restoration
* An Exclusive Celebrity Keynote Performance (that will blow the doors off your experience!)
Before you arrive, you will engage in our 60-Day Pre-Retreat "Ascension Program". It will lay the groundwork for your time at the retreat, prepare you physically & mentally for the experience & encourage you to build bonds with your fellow men who will embark in The ASCENT with you.
To secure your place in this one-of-a-kind retreat, in the outdoor recreation capital of Canada, go to TheASCENTretreat.com to register & take advantage of our “early bird” pricing commitment to you.
#theunlimitedworthproject #theascentretreat #leadershipretreat
“The next summit isn’t beyond you — it’s within you.”
Elevated Leadership Through Deep Connection
You’ve reached a point in life where success stopped feeling like progress.
You’ve built businesses, wealth, and reputation, yet something is holding you back.
The ASCENT is the experience that changes that.
Twelve high-performing men will confront the subconscious patterns that limit them in the outdoor recreation capital of Canada.
LIMITS are surpassed. LIVES are transformed.
Using the breathtaking power of nature, psychology, movement, brotherhood, and guided discomfort, The ASCENT takes you inward as you move upward.
Because transformation doesn’t happen after the climb
- it happens during it.
There are only twelve spots available. If the message resonates, then do not hesitate. This is a "next step in a lifetime" opportunity to transform everything.
Become the husband, father, son, mentor, leader, and man that you have always wanted to realize.
Find out all you need to know at TheASCENTRetreat .com or message me for more.
There is a brief window of time to take advantage of incredible early bird value.
PLEASE SHARE THIS WITH A MAN YOU LOVE, WHO WILL TAKE TANGIBLE ACTION TO TRANSFORM HIS LIFE.
#theascentretreat #unlimitedworthproject #menspotential
Sunada Movement Classes are built around one idea: the body adapts to what it repeatedly does.
Modern life narrows movement. These classes reintroduce variety — helping you return toward your default state: strong, mobile, adaptable.
Tuesdays (7am, online) Bodyweight strength + mobility. Learn to move creatively with your own body — anywhere.
Wednesdays (6:45am, in person) Small group training. Lift, carry, crawl, pull, push. Build real-world strength and resilience.
Fridays (9am, Brackendale Art Gallery) Mobility → strength flows → jumping and rolling. A workout for the body and the brain. Community, sauna, connection.
Saturdays (7:45am, Breathe Fitness) Strength and mobility in heat. Build endurance, power, and conditioning through controlled stress.
Sundays (Roundhouse Martial Arts) Fight Fit. Athletic circuit training for speed, agility, power, and coordination.
Different environments. Different inputs. One goal: build capacity.
Sign up via the link in bio.
Most stiffness and recurring aches aren’t caused by damage — they’re caused by missing movement.
Tuesday mornings are about learning how to move your body in ways modern life rarely asks of it.
We use: +bodyweight strength drills, +mobility flows, +intentional transitions
to restore joint range, coordination, and confidence in your movement.
This work helps reduce pain, stiffness, and tightness by expanding your options — giving your body more ways to move, load, and rest.
No equipment. No pressure. Just intelligent, progressive movement that supports long-term health.
Class runs 7-7:45am
Optional 15-minute Q&A afterward covering all things natural performance — movement, nutrition, sleep, and practical guidance to help you apply this work in daily life.
Learn to move your body in new ways. Reclaim your natural capacity.
Sign up via the link in bio.
Modern life narrows how we move.
Sitting, screens, repetition, and convenience slowly reduce our options.
These classes are about reintroducing what’s missing.
On Wednesday mornings we train movement the way it’s meant to be used:
mobility through full ranges, carrying weight, lifting with intention, and moving in ways that build real capacity — not just fatigue.
We use simple tools: kettlebells, sandbags, rings, and our environment to develop strength, coordination, grip, and resilience that actually carry over to daily life and sport.
This isn’t about pushing harder.
It’s about learning how to move with confidence, under load, in varied positions.
And just as important — we train together.
Community matters. Shared effort matters.
Wednesday mornings 6:45am
Sign up via the link in bio
Build capacity. Reclaim movement.
💦💪🏼 FRIDAY MORNINGS @ THE BAG 💪🏼💦
WORKOUT · BREATHWORK · SOCIAL
🗓️ 9AM | Every Friday
🎟️ $15 | Bring Your Own Mat
☕️ 10% Off @ Zephyr
What started as a single session quickly turned into a packed room, familiar faces and a lot of overhearing “see you next week?”. So Friday mornings are officially a THING on this side of the tracks for the winter! 😁
➡️ Move with David Hill for an endurance, mobility & movement class then unwind & relax with grounding breathwork led by Stacey Lynn. Stick around for coffee, breakfast & social.
💛All classes are designed to meet you where you’re at. From first-timers to seasoned athletes, everyone is welcome!
📣 PSA: The sauna’s taking a brief pause, but we promise something VERY exciting is coming together behind the scenes with our @secretsaunaco homies (like… maybe Friday’s will be getting hotter again soon?!). 👀🔥
…And yes our Friday morning Squamsters will be the first to hear. 😏
🔗 Link in bio for tickets & event details
***BRING YOUR OWN MAT, WE DO NOT HAVE EXTRA @ THE BAG***
Upper body ring session.
I love using the rings for a push pull session like this. They’re a simple, inexpensive and effective tool that you can use nearly anywhere in a wide variety of ways.
If you’ve always wanted to try adding them into your routine but don’t know where to start come along to our Wednesday morning sessions. We learn and develop new skills and movement patterns like the ones in this video, all while spending time outside and getting a solid workout in.
