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day. It is a challenge, but having your water bottle ready is step #1. Warm-up Exercises:1. Leg swings (forward and back):  2 sets of 30, each leg. Start low and work your way to higher kicks as you approach rep 30 Keep your stomach muscles engaged and do not let your lower back arch (extend)The movement should feel like it is coming from your hips not your back 2. Reverse lunge with knee drive: 3

https://www.grousemountain.com/posts/road-to-seek-the-peak-week-6

Grind For Kids, please visit grindforkids.ca. 2016 Results: Men: 1st place – Nick Elson (28:00) 2nd place – Eric Carter (28:45) 3rd place – Sean Collings (29:39) Women: 1st place – Brooke Spence (33:24) 2nd place – Robyn Mildren (34:20) 3rd place – Regina Vosahlo (36:22) Course details: Length: 3 kilometres (1.86 miles) Elevation gain: 853 metres (2,800 feet) Base: 274 metres (900 feet) above sea

https://www.grousemountain.com/press_releases/nick-elson-tops-the-podium-at-the-shoescom-grouse-grind-mountain-run

feathers to reveal a corrugated yellow skin patch underneath. It is an everyday event to hear the male Grouse calling in the spring on Grouse Mountain. In the mid-summer we also often see mom leading out anywhere from 4-12 chicks! The Common Raven (Corvus corax) is a common site on Grouse Mountain. These large birds look all black in colour but upon closer inspection can be seen to have a purple sheen

https://www.grousemountain.com/posts/year-round-birds-of-grouse-mountain

Close to 800 Racers Make the Climb at the 13th Annual Seek the Peak Thousands raised in support of BC Cancer Foundation Ideal conditions greeted racers this morning as they set out for the annual Seek the Peak, with its awe-inspiring 4,100-foot climb from West Vancouver’s Ambleside Park to the Peak of Vancouver. Now in its 13th year, the event saw close to 800 participants tackle the 16-kilometre

https://www.grousemountain.com/press_releases/close-to-800-racers-make-the-climb-at-the-13th-annual-seek-the-peak

First Snow Winter 16/17 It's Time to Wax Those Boards We couldn't be more excited. What a way to start the day with a blanketing of fresh snow on the Mountain. Grouse Mountain's Operations team has been waiting for this week - with fresh snow from Mother Nature and lower temperatures so that we can fire-up our extensive snowmaking fleet. Our Mountain Operations team will be maximizing these

https://www.grousemountain.com/news/its-go-timegrouse-mountain-receives-first-snowfall-of-the-201617-season

with colder temperatures that allowed us to fire up snowmaking, Paradise Bowl will be opening with access via the Greenway Chair as well as Heaven’s Sake with access via the Peak Chair. Skiing and riding will be available during regular operating hours from 9am to 10pm. “Thanks to the recent snowfall we’re thrilled to officially kick off our 90th winter season,” said Grouse Mountain Alpine Operations

https://www.grousemountain.com/press_releases/grouse-mountain-to-open-saturday-for-skiing-and-riding--2

cardiology unit at BC Children’s Hospital. A new record was set at this year’s Multi-Grouse Grind® Challenge event as Ian Robertson of Vancouver completed 16 Grouse Grinds over the 19 hour period. This topped the previous record of 15 Grouse Grinds in one day set by Idar Karlsen during the inaugural Multi-Grouse Grind Challenge event in 2014. Tuesday’s event also saw a new female record set as Vancouver

https://www.grousemountain.com/press_releases/grouse-mountain%E2%80%99s-multi-grouse-grind-challenge-raises-thousands-for-grind-for-kids--2

hummingbirds out by planting a flowering garden, not using any pesticides and also hanging hummingbird feeders with a 3 or 4 parts water to 1 part sugar solution. No food dye is needed - just a colorful base to your feeder.Be sure to stop by our hummingbird garden on the other side of our plaza in front of our Chalet the next time you are on Grouse Mountain! Slow mo hummingbird release from Devin Manky on

https://www.grousemountain.com/posts/hummingbird-numbers-down

Grinder and Coola Enter 16th Hibernation Period on Grouse Mountain With the days getting quite short and the snow building up, Grinder and Coola, our two resident Grizzly Bears at the Grouse Mountain Refuge for Endangered Wildlife have finally entered their long winter nap.This will be the 16th hibernation period on Grouse Mountain for Grinder and Coola who arrived in 2001 as young orphaned cubs

https://www.grousemountain.com/posts/bears-enter-hibernation--2

already prepared habitat where they could settle in, recoop from the time change and long flight and await the arrival of Santa Clause himself.We live broadcasted their arrival here:https://www.facebook.com/grousemountain/videos/10154916468328081/Dancer and Vixen have been hanging out ever since in their reindeer habitat next to Santa's Workshop and today the big man himself made an appearance:https

https://www.grousemountain.com/posts/what-to-my-wondering-eye-did-appear