canfitpro Official Magazine | Jan/Feb 2023

A WOMAN OF INFLUENCE

“BELONGING” AS TRULY DEFINED BY THE LIFE OF DOROTHY WALSH, JANUARY 31, 1920 – NOVEMBER 14, 2022

CARVING A PATH FOR WOMEN FITNESS LEADERS

3 KEYS TO SUCCESSFULLY OFFERING FUNCTIONAL TRAINING

COURAGE to BElieve

Welcome to 2023, and the opportunity to embark upon an exciting new journey! This year is going to be a big year for canfitpro and I am feeling MO’st optimistic as all signs point to an exciting evolution in the fitness industry. The results from canfitpro’s Health and Fitness Trends Survey show tremendous opportunities and a promising outlook for fitness professionals and fitness businesses. The top trends point to a positive shift in business as Canadian’s needs and desires to utilize fitness as a tool to take better care of themselves have taken hold. Being part of this evolution will require each of us to believe in what is possible and MO’ve in the direction of our beliefs. This is a time for deep reflection to release self-doubt and judgement so we can reset our intentions and choose to be excited, not fearful, as we embark upon 2023. To make this transformation will require us all to take chances, believe in ourselves and take daily, consistent action.

As canfitpro celebrates 30 years, we invite you to make this year the year to believe in you, celebrate your talents, and elevate your beliefs. If you are a leader, you already believe in what is possible, but we all need to elevate our beliefs and find MO’re courage to MO’ve forward. Be sure to read Emma Barry’s interview on page 12 as she shares her vulnerability around life and leadership as well as her insights on what sets outstanding leaders apart from others. She emphasizes the importance of showing up and the need for courage to put yourself out there even when “out there” might be from the other

side of that little dot on your computer. Emma’s message, and the insights and knowledge shared by all our contributing authors, are invaluable and serves as an invitation for all who choose to take the next step and fearlessly move forward.

I learn every day that my own belief in what is possible is all about my own bravery (courage) to welcome challenge without fear, let go of mistakes by being more vulnerable, and approach change with confidence. These things, I know, will help guide canfitpro as we embark upon our 30th year together. I will leave you with my favorite quote by Jim Rohn, that I feel is MO’st appropriate to share as we kick off 2023 together:

“For things to change, YOU have to change. For things to get better, YOU have to get better. For things to improve, YOU must improve. When YOU grow, EVERYTHING in your life grows with you.”

The courage to believe, to accept challenges and to excel is your choice. Let us choose to lift one another up and MO’ve together. Transform your beliefs and exercise your courage muscle by nominating yourself or someone you wish to recognize for the canfitpro Fitness Professional of the Year or the Sharon Mann Inspiration Award and scholarship. Nominations are now open.

January/February 2023

Chief Operating Officer

Maureen Hagan mohagan@canfitpro.com

Director of Operations

Michael O’Neil moneil@canfitpro.com

Director of Business Growth

Robert Robinson rrobinson@canfitpro.com

Managing Editor Erin Andersen eandersen@canfitpro.com

Graphic Designer

Imran Mahmood, imahmood@canfitpro.com

Marketing & Communications Manager Manhail Sami, msami@canfitpro.com

Events Experience Manager Jennifer Pitt, jpitt@canfitpro.com

Senior Account Manager, B2B Sales Bill Loker, bloker@canfitpro.com

Member Experience Manager Fatima Sunga, fsunga@canfitpro.com

Fitness Advisory Panel

Terence Boateng

Nathalie Lacombe

Melanie Levenberg

Jessica Maurer

Erin Phelan

Trevor Pickett

Funk Roberts

Jess Silver

Ben Siong

Dwayne Smith

To Subscribe

canfitpro Magazine is published six times per year by Canadian Fitness Professionals Inc. New Professional Memberships with canfitpro are $120 per year (plus GST/HST) and renewals are $98 per year (plus GST/ HST) and include a subscription to the magazine. For more information, please contact Member Services at ext. 301.

Feedback or to contribute to canfitpro Magazine please contact: canfitpro Magazine 110-225 Select Ave. Toronto, ON M1X 0B5 416-493-3515 Toll Free 1-800-667-5622 Fax (416) 493-1756 magazine@canfitpro.com

Contact info@canfitpro.com for questions regarding membership, conferences, and Canadian fitness resources.

Maureen “Mo” Hagan Chief Operating Officer

canfitpro is a division of Canadian Fitness Professionals Inc. Canada Post Canadian Publications Mail Sales Product Agreement No. 40783518 - Return Postage Guaranteed

Photo Credit: Angiesphototeam

FITNESS BUSINESS JOURNAL

MAKE 2023 YOUR BEST GROWTH YEAR YET

INDUSTRY UPDATES 26

PUSHING THE NEEDLE ON INACTIVITY

Will a physical activity tax exemption change the game?

WOMEN & LEADERSHIP

28

A WOMAN OF INFLUENCE

“Belonging” as truly defined by the life of Dorothy Walsh, January 31, 1920 – November 14, 2022

34

CARVING A PATH FOR WOMEN FITNESS LEADERS

Insights from women leaders on overcome challenges, pushing forward, and building connections in 2023

36

Diversity Is My Superpower

How finding and using my voice helped me build community and a business

38

Belonging & The Fitness Industry

To understand belonging, we must understand the concept of intersectionality

NUTRITION

40

Nutritional Strategies for Overcoming Food Cravings

4 tips to give you more power and control over food

HIFT: HIGH-INTENSITY FUNCTIONAL TRAINING

A more effective way to develop muscle strength and power to enhance movement 46

VIRTUAL VITALITY

A workplace wellness intervention that helped employees form social connections and prioritize their health ACTIVE

FALL PREVENTION: IT IS NOT JUST PHYSICAL

GIVE YOUR CLIENTS THE GIFT OF IMPACT

Help improve self-esteem, habits and expectations for increased results and significant impact

52

OFFREZ À VOS CLIENTS UN CADEAU D’IMPACT

Comment les aider à améliorer leur estime de soi, leurs habitudes, et leurs attentes pour qu’ils puissent améliorer de façon significative leurs résultats et leur impact.

LOWEST RATE THE YEAR!

349 (Save $150)

canfitpro is proud of our staff and their commitment to helping you, our valued members, be successful. Our staff come from diverse and varied backgrounds and bring a wealth of knowledge, expertise and experience to their roles.

Cultural background:

Both my parents are from the United Kingdom. My dad was born in London, England and my mum, just outside Glasgow, Scotland in a town called Rutherglen.

What is your favourite food?

I like most foods, but my favourite comfort food is Bibimbap. It is a Korean dish with rice, meat, veggies, and an egg. It is often served in a warm stone bowl, so the rice gets all crispy from the egg and it stays warm all the way to the end of the meal. Perfect for winter.

What is your favourite holiday?

Christmas is my favourite holiday. I like spending time with my family, the spirit of giving, and the warmth of the holiday.

What is one interesting fact you can share about yourself?

I have a twin sister who lives on the opposite side of the planet in Perth, Australia. She will be traveling with her family to spend Christmas with us this year!

How long have you been working at canfitpro?

I am in my fourth month!

What is your role and what do you do for canfitpro?

I am the Event Experience Manager. I head up a team of bright and creative individuals who put together and execute the in-person and

the more diverse we become creates more learning opportunities and growth for our members.

Which canfitpro core value most resonates with you?

The core value that resonates most with me is Curiosity. I am always looking on how we can make things better and improve our events and ourselves.

What is your favourite form of exercise or physical activity?

Playing with my children is my favourite form of physical activity. My son takes Muay Thai, so we have been out together teaching him how to skip rope.

How do you incorporate fitness into your life?

I try to find the time most days after work. Whether it is simply going for a walk or a dance party in the kitchen.

Do you hold a canfitpro certification?

I did hold my canfitpro certification at one point in my life. My mum, Dorothea Pitt, was a PRO TRAINER and I went through her certification course when I was in university. I was one of the many who experienced the canfitpro event in 2003 during the brown out.

What is your two-word WHY statement? Authentic Leadership

Name Jennifer Pitt

canfitpro PRO TRAINERS & WOMEN LEADERS

Meet the team ready to certify you!

Iris Lapid Toronto, ON

Courses Taught: PTS

How would you identify yourself as a woman in leadership in the fitness industry?

As Operations Manager at Ferris 360/Revitalizing Fitness Inc., a freelance coach, and a canfitpro PRO TRAINER, I see myself as someone who can cut through the noise and break down barriers, showing people that training can fit into their lives, and it does not have to be the other way around. I am also the mom of a rowdy toddler, which means exercise cannot always be my top priority. This helps me understand the struggles my clients face and helps me build strategies for them that make training both accessible and fun. I carry that philosophy into helping fit pros build a career and work towards important life goals, like buying a house and supporting their family doing what they love.

As a canfitpro PRO TRAINER, how do you inspire other females who want to pursue a career in the fitness industry?

The fitness industry has historically been male dominated, although this is changing! As a canfitpro PRO TRAINER, I am an advocate for women’s health and fitness (understanding hormones, menstrual cycles, and pre/postnatal training, etc.), and it is my aim to bring this to the forefront in my courses, to help new trainers better serve their future clients. I learned a lot about my own reproductive health in my thirties - this is something we should teach girls at a younger age, but until then, it is a gap that fitness professionals can fill.

The flexibility of working in this industry also allows me to spend time with my family, and to anyone considering making a career change, it is one of the top intangible benefits.

Pulling from your experience, what tips would you give to help others elevate their career to leadership status?

If you are a trainer or fitness instructor, the good news is you are already managing a roster of clients! To move towards managing a team, examine what is currently working well in your business, and use

irislapid.com

IG: @irispect

these elements as jumping off points. The things that helped me move into leadership were building trusting relationships, having a keen eye for detail, and being able to balance short- and long-term goal setting (both on the client and the business side).

Simone Samuels Toronto, ON

Courses Taught: FIS

How would you identify yourself as a woman in leadership in the fitness industry?

I am a thought leader and that has led to formalized positions of leadership. I describe myself as a weight-neutral and body positive fitness professional. It is still a little controversial as a fitness professional to not push weight loss, and that is what makes me a leader. Let us look at weight AND let us look at the multiplicity of other factors other than weight (genetics, racism, intergenerational trauma, stress, stigma, social determinants of health etc.) to paint a far more accurate, holistic picture so that we can help people as opposed to shame, harm, and further stigmatize them. Such an approach (instead of focusing on calorie deficits and weigh-ins) is still not popular or widely accepted.

As a canfitpro PRO TRAINER, how do you inspire other females who want to pursue a career in the fitness industry?

I inspire people by being myself. By showing up. By not changing myself to fit in but by participating in my body as it is -Black, big, bold, and with an even bigger personality. But being big and Black in an industry that is overwhelmingly white and thin means being awkwardly visible

Beth Yarzab

Uxbridge, ON

Courses Taught: FIS

How would you identify yourself as a woman in leadership in the fitness industry?

I consider myself to be a relational leader, meaning I can influence based on the strong relationships I form. Staying curious, connecting people to opportunities, and making beneficial introductions are important qualities of a relational leader. I work on these skills, daily.

Nothing brings me more joy than nudging someone towards a growth opportunity. I ensure everyone feels important and cared for through my efforts - and that to me is the epitome of leadership.

As a canfitpro PRO TRAINER, how do you inspire other females who want to pursue a career in the fitness industry? Women are often looking for career flexibility and that is something that

and frustratingly invisible. The gym where I used to work had decorative photos on the wall of people working out and having fun. None of those people were people of colour. I have also worked at gyms where I was not only the only plus-sized instructor but also the only Black instructor. I live unabashedly at the intersection of gender, race, and size so it has been an absolute pleasure to bring that philosophy into my classes as an instructor and PRO TRAINER and disrupt stereotypes or misconceptions about my teaching ability and physical capability. By so doing, others have been inspired to push their own limits—both physical and intellectual.

Through my various platforms, I hope to teach “Here’s what we know already” AND here is more info to challenge what we know, thereby evolving our knowledge and helping us have a more complete, deeper understanding (because science EVOLVES).

I think differently and I am challenging others to do the same. I believe that makes me a leader.

Pulling from your experience, what tips would you give to help others elevate their career to leadership status? Leaders are people who can motivate others, who take initiative, and who can direct but also can allow themselves to be

simonesamuels.ca

IG: @simonesamuels;

TikTok: @simone.samuels

Linktr.ee/simonesamuels

simonesamuels73@gmail.com

directed. If you are a fitness professional, you are a fitness leader. Every day you motivate people. You direct a class or direct a client. You take the initiative and start stuff -- from classes to fundraisers to your own business. The secret sauce, however, is marrying your leadership style to your authentic self. Not all of us have the privilege of being authentic in a White supremacist, ableist, patriarchal society, so it is a vulnerable ask and brave feat. But if you can learn how to be authentic, not only will it separate you from others, but it will draw people to you because of you, who you are and the way you do things.

working in the fitness industry can provide. I love sharing how I created work/life flexibility through my entrepreneurial experience as a canfitpro PRO TRAINER, personal trainer, fitness instructor, and coach. I try to demonstrate that by constantly adding value, you can nurture phenomenal success. With each new opportunity I am fortunate to attract, I look to lift someone else up, too. I think of it as career karma.

Pulling from your experience, what tips would you give to help others elevate their career to leadership status?

1. Create social capital by sharing your connections, knowledge, and resources with others.

2. Be genuinely focused on the wellbeing of the person you are helping - not on how you can leverage the interaction to your own benefit.

3. Discomfort equals growth. If you feel like an imposter, that means you are on the right path.

4. We are our own worst critics! It is essential to push through your

IG: @bethyarzab_fitpro

insecurities until you settle into your next level. Then aim higher!

YOUR GREATEST LIMITATION ON YOUR LIFE IS YOUR BELIEFS

Meet Adenike Charles, finalist for canfitpro Personal Training Specialist of the Year 2022

Tell us about your fitness career journey.

I have been into fitness my entire life. I played basketball growing up and received a basketball scholarship to play in California where I earned a bachelor’s degree in kinesiology and a minor in sports medicine. After having my children, I gained 65lbs and I have since lost it all. I am a certified canfitpro Personal Training Specialist and work as a personal trainer and bootcamp instructor for my own company, Just2Sweat. I love impacting lives through fitness and faith.

Where would you like your career path to eventually take you?

I would love to open a Just2Sweat facility, outside of my current studio, to expand my business and have trainers “Just2sweat certified”. I would also, one day, like to create a fitness and faith app for individuals to build their faith in God while aligning their mind, body, and soul. I am also interested in creating a 21-day

Just2Sweat HIIT (High Intensity Interval Training) at home workout program.

What transformations have you made due to COVID, and how has it changed you as a fitness professional?

On March 16, 2020, I pivoted to the online Zoom platform and my business doubled. Most of my revenue is from my online business (online bootcamps Monday, Wednesday, and Fridays) and I have had to maintain that as part of my brand, which I LOVE. Online has been pivotal in my growth as a personal trainer and business owner. Learning how to keep clients engaged online, correcting form, and getting clients to see results inside and out has been incredible to witness.

What is the best piece of advice you have ever received?

NEVER give anything less than your best, and that your greatest limitation on your life is your beliefs.

What piece of advice would you give your younger self?

Everything will work out, take more risks, and trust the process.

Why did you decide to nominate yourself for the Fitness Professional of the Year Award?

I have been working so hard and it has been so rewarding and fulfilling to do what I love and inspire people. Fitness is about impacting lives positively, and I believe I have done that and will continue to do so. I get to share my gift with the world and change lives all at the same time. #grateful

Penny Oleksiak

IG: @just2sweat

FB: Just2Sweat info@adenikecharles.com

Penny knows the role magnesium plays in muscle relaxation and recovery. Bolton’s Naturals’ line of topical magnesium products provide an easy and e�ective way to get magnesium directly to muscles. Plus, it helps with better sleep and stress relief!

“train, magnesium, recover, repeat”

(World champion swimmer and Canada’s most decorated Olympian)

DELEGATES’ CHOICE INTERNATIONAL PRESENTER AWARD 2022: EMMA BARRY

Please describe what it is that you do within the fitness industry and how long you have been active in this role?

I am a Global Fitness Authority with 30 years in the industry consulting in three primary areas:

1. Talent – I am co-founder of Good Soul Hunting – an executive search agency for purpose-driven health and wellness brands.

2. Trends – I consult with global businesses who want to elevate their experiences around group fitness and I am the author of the International Bestselling Book – Building a Badass Boutique: Your 10-Touch Journey to Designing a Fitness Studio That Rocks

3. Tech – I represent the FitTech Company in the United States and present internationally.

What is the biggest mistake you have made and how have you learned from it?

Not taking feedback fully to heart and implementing it violently and immediately. This, of course, was not helped by the fact that I was born in the “go hard and then go home” era where “eating was cheating,” sleeping was overrated, and “rest when you die.” I probably under slept

for two decades and therefore made bad decisions and was rougher on people than I needed to be.

How have you changed as a fitness professional over the years?

I have explored all different corners of the industry and just changed stages – from bulletproof instructor and personal trainer to overconfident manager and leader to relentless road warrior and inspirer to senior corporate roles to a global consultant blessed to present on some of the best conference stages, including canfitpro!

What do you believe sets certain fitness professionals apart from the rest?

All the key levers we can witness in any industry: Driven by an uncompromising WHY. Demand an extremely elevated level of personal operating procedure. Consistently go the extra mile. Serve others relentlessly. Insatiable learners. Vulnerable leaders. Balance passion and purpose with commercial acumen. Do it for the love of the game.

What advice can you share with other fitness professionals, those new to the field and veterans of the industry, to be

successful?

Regardless of age or stage - define what you want and then go after it with unbridled enthusiasm. Surround yourself with people who do it better than you. Strive to be in rooms where you are not the smartest. Be generous with your gifts and humble in your receipt of others’ gifts. Do the small things each day that over time give you big, long-term success. Celebrate the moments. Be ruthless with time and gentle with people. Wear your heart on your sleeve and love out loud.

What does this award represent to you?

Two things:

1. Complete shock to discover there were people on the other side of the little dot on my Mac as I stood in my garage for two years presenting!

2. A deep and satisfying feeling to know I am contributing to people in some small way as we all navigate these extraordinary times.

IG: @emmabarry_gfa linkedin.com/in/emma-barry-global-fitness-authority/ emma@emmabarry.us

Photo Credit: Dawn Bowman

Make 2023 Your Best Growth Year Yet

3 STRATEGIES TO ATTRACT AND SERVE GREAT CLIENTS WHO REFER, RENEW, AND HELP BUILD YOUR BUSINESS

By Sean Greeley

Want strong growth throughout 2023 and beyond?

Over the past 12 months, we have spoken with thousands of studio/gym owners, and the three biggest challenges they face are:

• They are stuck – and are struggling to grow net client count, revenues, and profits.

• They are frustrated with their team – they are not finding the talent they want or not getting the support they need.

• They are grinding away -- and want relief. They want 2023 to be better!

Here are three proven strategies for making the next 12 months your best ever!

1. Clarify what you will need to do to grow toward seven figures. Where are you stuck? Is it net client growth, cash profits, or revenues? Or all of the above?

First, uncover where you are blocked and assess where you are doing well across six major growth levers for your fitness business. What was your biggest win last year for marketing, sales, operations, finance, team, and business development?

Now, do the opposite: In each of these areas, where were you most lacking? And what are your biggest lessons?

Take your assessment and lessons learned and build your fitness growth strategy for next year. Identify your vision of where you want to be in 12 months – what success will look like for your studio/gym. Identify what obstacles stand in the way and how you will overcome them and succeed. (For example, do you need more skills, support, tools, etc.?)

2. Create a plan for off-loading operational tasks.

To grow to the next level, you are going to need a team. Build your team step-by-step. Hire to off-load more and more day-to-day tasks and delegate them to others.

Start by replacing your management of other coaches with a “head coach”. This person will be tasked with instilling and enforcing the core values of your organization and owning client experience.

Your next hire is a “membership manager”. This is a sales person. To grow, you will need help with sales and this person will own the marketing and sales pipeline.

Finally, as you continue to grow, you can hire a general manager to run the studio. This person will own the profit/loss of the business. You can focus on vision and strategy.

3. Develop your marketing plan to grow your client base.

Look again at your marketing and sales assessments. What is working now and what is not?

Determine who you want to attract and how you will generate and capture their contact info. You will need to have a plan to nurture and convert them. Finally, you will need to be able to deliver great value, and collect referrals and renewals.

At NPE we have a 9-step Perfect Client Journey that maps out exactly how to take your “perfect client” all the way from attracting their interest to renewing them.

Summary

You can powerfully grow your studio/gym in the next 12 months. It is a question of taking a fearless look at the previous 12 months. Assess where you are across six business growth levers. Then you want to not only address them, but have a plan to delegate more so you can lead more. And finally, get your entire client journey in place, so you can attract and serve great clients who refer, renew, and help build your business!

Want more details on how to grow your gym to new heights in 2023? Watch this complementary training to learn How to Make 2023 Your BEST-YEAR-EVER in the Fitness Industry.

This includes the tools you need to clarify your seven figure growth strategy, the steps needed for leading, hiring, and developing the right team, and the strategies for increasing your client count throughout the next year.

Sean Greeley, Founder and CEO of NPE, has an unrelenting passion for inspiring fitness professionals and business owners to realize their unlimited potential. Since 2006, NPE has helped over 53,000+ fitness professionals and business owners in 96+ countries grow their client base and income to the next level.

3 KEYS TO SUCCESSFULLY OFFERING FUNCTIONAL TRAINING

HOW CLUBS, TRAINERS AND COACHES CAN COLLABORATE TO CREATE HIGH VALUE FOR THOSE THEY SERVE

By Greg Lawlor

The number one fitness trend for 2023, as indicated in the canfitpro Health and Fitness Trends Survey, is functional training. In surveying global trends over the last 10-15 years, functional training has been at the top of the list every year. We saw it hit a peak between 2009-2014, when more accessories and programs started to flood the market.

Historically, this is not the first time a trend has transitioned to becoming a staple fitness offering. We saw this with indoor cycling. Years of trending, and still going strong.

We saw this in programming, with group exercise as a prime example.

We have seen this with equipment. The elliptical comes to mind, and the climbmill. Even the rower has gone from a trend to a staple item. We see this especially with equipment that can address multiple programming needs. And let us not forget TRX. Suspension training has become a category driven by the trend of accessible functional training that hit the market in approximately 2005.

If we agree that functional training has become a staple offering, then the discussion can quickly evolve to how to offer it so trainers and coaches can create high value for those they serve.

In small organizations, that value is driven by the instructor. The fitness leader who

has invested in developing the skill set of coaching and teaching functional training, the progressions and regressions into programming that suits their clientele.

In many organizations, value also comes from standardizing programming and certifications. Training on the latest modality from kettlebells, body weight, resistance bands, medicine balls, plyo boxes, agility ladders, and Olympic lifting stations (the list goes on) into safe and accommodating programming.

Programming becomes functional training’s biggest strength but potentially its greatest risk. In fact, the definition of functional training opens a pandora’s box of possibilities, both good and bad.

#1 Fitness Trend for 2023 is Functional Fitness.

Functional training can be defined as training that prepares the body for daily activities. In athletes, the definition is expanded to training that meets the demands of the competition.

These are broad definitions, open to lots of interpretation and possibilities.

3 Keys to Successfully Offering Functional Training:

1. Accommodating. Progressions and regressions.

Functional training has not typically targeted the beginner or the older adult very well. While this is starting to change, building in programming that is accommodating to your targeted clientele becomes critical for a sustainable offering. Most older adults do not want to be getting up and down a lot from the ground and you may lose them after one session by introducing too many movements.

2. Standardizing.

We speak with many operators who struggle with standardizing their

functional training offering. Trainers/ coaches tinker with programming to lead and program. Operators do not always specialize in that and struggle with trying to figure out how to program across multiple staff, classes, and types of clients.

Finding a way to offer functional training to a certain standard, without reinventing the wheel, streamlines the efficiency for your staff, clients, and business. Can programming and equipment cater to young athletes, weekend warriors, beginners, and older clientele?

How about instructors, can they progress and regress on the fly with the above groups in the same session? Or is it too complicated and therefore should be presented in a one-on-one format only (we do not think one-on-one is the way to go)?

3. Return on investment. We do not need to be reminded about the cost of space, equipment, and staffing in 2023. How can we

ensure positive ROI for all the above as quickly as possible? After all, without financial sustainability, none of it will endure.

Matrix Fitness is a global supplier of fitness equipment and education to organizations of all sizes. In Canada, we have 21 consultants across the country prepared to support your functional training offering, regardless of your history, size, and budget.

For more information, please reach out to the Matrix Fitness Canadian Head of Performance, Wayne Burke at Wayne.Burke@matrixfitness.com for a free assessment. Collaborating is indeed one way to ensure this fitness trend becomes a successful staple in your offering.

Greg Lawlor is Vice President of Business Development with Matrix Fitness Canada.

ELECTRIC MUSCLE STIMULATION TRAINING - FAD OR TREND?

OF THE FUTURE

By Agnes Ramsay

I had the honour to contribute to the January/February 2022 issue of canfitpro Magazine and talked about the advantages of Whole Body Electrical Muscle Stimulation (WB EMS) training for clients and your fitness business. It was called Stand Out with Faster Results. It later occurred to me that the fitness industry is peppered with all the latest and greatest fitness “quick fixes”. From vibrating belts to ab rollers, pole dancing to toning shoes, ThighMaster to vibration plates. From downright dangerous to mostly marketing to being actual trends which have a place within, but not to replace, our workout routines.

When we hear the latest fitness claim, we get more exhausted than doing several sets of burpees! And we get frustrated with clients that are looking for that magic pill.

As a fitness enthusiast all my life, and a registered nurse, in my 40s I became a Personal Trainer to devote myself to the pursuit of maintaining health. A client introduced me to WB EMS training in 2013, as she had experienced it in Austria. Although my obsession was with everything fitness related, my adherence to “old school” training methodology and strong mistrust in the latest trend made me an instant skeptic.

An EMS Trainer came to do a demo for me, and I could not believe it! I had some serious DOMS two days after doing a 20-minute simple workout. And even better, it did not aggravate the degeneration I now had, at 53, in my spine.

I was shocked (excuse the pun!) that this technology was in its seventh year

in Germany and growing throughout Europe, and yet this was the first I had heard of it.

It is important to understand HOW it works by reviewing how skeletal muscles are activated to contract.

Contraction of muscles is split into two main categories: Voluntary (skeletal muscle) and Involuntary (cardiac and smooth muscle tissues).

Involuntary muscle contraction, or the autonomic nervous system, controls all our essential functions such as our heart, internal organs, blood vessels, intestinal tract, respiratory tract etc. They are low fatigue and work without stopping. We do not need to think about it, it just happens. Voluntary muscle contraction is defined as those muscles that move under conscious control and are part of the

LOOK AT HOW THIS UNIQUE TRAINING WORKS AND WHY IT IS SHAPING UP TO BE FITNESS TRAINING

skeletal system. They require energy and can become fatigued, requiring rest. They are responsible for all body movement and are what we are interested in focusing on.

A simplified version; when there is a need/demand for skeletal muscle activation, your brain (CNS) sends signals through your nervous system via electrical impulses which causes an action potential in the muscle. The appropriate amount of innervation achieves the desired outcome, whether that is lifting a glass of water, or running a mara-thon. It is a complex process (one that includes neurons, resting membrane potential, neurotransmitters etc.) to cause action potential and thereby a muscle contraction.

In 1780, Luigi Galvani discovered that he

could make the legs of a dissected frog twitch with the external application of an electric charge.

Subsequent years of scientifically based research worked on how this finding could be utilized on humans in a beneficial way. Through manipulation of the parameters; current, Hertz (Hz = number of stimulations in one second), optimal width (depth) of the wave - safe and effective use of EMS on humans was accomplished.

NB: The muscle does not know the difference if the electric stimulation causing the contraction is internally or externally applied.

It was then integrated into the Russian Olympic athletic program in the late 70s with great gains in strength and endurance and became popular among many high level athletes. Nicknamed “Russian Stim”, it was a single use device, was not comfortable, and had a messy gel application, so clearly not user friendly.

By 2006, the parameters were finetuned, and a full-body suit was created which uses water as the stimulation conductor!

Notably, in 2008 Usain Bolt incorporated it into his training regime while recovering from an injury just prior to setting records at the 2008 Olympics.

Additionally, education on the use of the device was created by medical professionals and perfected, including the EMS Trainer Institute with XBody World.

With immense success and the start of franchise systems, WB EMS training was gaining traction throughout Europe!

Advantages:

• works around injuries

• no pressure directly on the joints, so no overuse injuries

• same benefits as resistance training in that all the same enzymes and hormones are released, such as Human Growth Hormone, thereby increasing bone density etc.

• weakly connected muscles to the CNS, such as gluteal muscles, can be easily innervated

• the workout and results are faster than conventional training

Why is it faster?

• all major muscle groups are contracting during the entire 20-minute training

• non-selective innervation - slow twitch muscle fibres (common with conventional training) as well as fast twitch muscle fibres are activated, which is difficult to do in a traditional setting

Many of the scientific advancements made were due to NASA as the technology gave substantial benefit to astronauts aiding in preventing muscle atrophy during zero gravity.

It is important to note that this technology can be used in conjunction with a regular training schedule to work clients through a plateau or can replace conventional resistance training for those that are not able or do not want to do regular training.

Now, 16 years later, there are thousands of studios worldwide, (XBody for example, sells in 86 countries, including the USA with FDA clearances, and in Canada), and many thousands of trainings happening everyday around the world. With this said, I believe you can agree that this defines itself and is the fitness training of the future!

A nurse for many years, Agnes Ramsay made the switch to Personal Training. With 30+ years in the fitness field, she was the first person with a Whole Body EMS device in Canada. She is now a global Master Trainer of the technology and speaks at large fitness events as an expert in the field.

agnes.ramsay@xbodyworld.com

...THIS TECHNOLOGY CAN BE USED IN CONJUNCTION WITH A REGULAR TRAINING SCHEDULE TO WORK CLIENTS THROUGH A PLATEAU...

WHY WE NEED MORE WOMEN IN FITNESS LEADERSHIP

TRAINERIZE SHARES THEIR IDEAS FOR EMPOWERING WOMEN IN LEADERSHIP

Women have always been major players in the fitness industry. In fact, women are largely to thank for fitness being such a large part of our culture. From Jacki Sorenson and Judi Shepherd Missett introducing the world to dance aerobics and Jazzercise, to the queen of the at-home VHS workout, Jane Fonda, to modern business leaders including Ellen Latham of Orangetheory, Payal Kadakia of ClassPass, and Elizabeth Cutler, Julie Rice and Ruth Zukerman of SoulCycle, women have been innovators of the industry for decades.

Today, many of the world’s most successful trainers and fitness influencers are women, including Michelle Lewin, Kayla Itsines, and Jillian Michaels—just to name a few. Yet, the numbers do not add up when it comes to equality in the fitness industry. In a recent survey conducted by Sport Alliance and the Women in Fitness Association (WIFA), 70 percent of men surveyed were selfemployed gym owners, while only 29 percent of women were.

When it comes to career advancement, 47 percent of men employed by a

company in the fitness industry are in a leadership role, while for women, that number is just 36 percent. The data shows a concerning trend that men are more likely to be in leadership roles in businesses than women. It also shows that among the self-employed, most women are trainers rather than running their own businesses. Women constitute a massive segment of the industry (both as employees and consumers), yet their voices are hugely underrepresented in management and other key decisionmaking positions.

Why We Need Women in Leadership

Across every industry — not just fitness — having women in leadership roles is much more than a “nice to have”. When you have female leaders in positions of genuine influence, the impact to a business, its employees, and the industry are real, positive, and often quantifiable.

Research has shown that having a higher proportion of women in leadership can increase performance, decrease business risks (including lawsuits, corporate crime, and reputational scandals), and boost innovation

Women bring with them a diverse range of skills that make them exceptional leaders of people, teams, and projects, and with women outnumbering men in higher education, bringing women into the upper tiers of organizations can also mean bringing some of the besteducated individuals to the decisionmaking table.

Not to mention, that women leaders serve as role models to others, which is critical to the career advancement of women and has broader societal impacts on pay equity, changing workplace

policies, and attracting a more diverse workforce.

Women In Leadership at Trainerize

At Trainerize, by ABC Fitness, we are proud to have a diverse group of talented individuals helping us bring our mission to “Make fitness accessible” to life, including a team that is 50 percent women.

Included in that 50 percent are the leaders of our marketing team:

• Paula Bartis - VP, Marketing and Product Growth

• Laura Dunlop - Director, Growth Marketing

• Jennifer Zhen - Senior Manager, Product Marketing

• Alexandra Georgescu - Senior Manager, Brand Marketing

“I believe it’s important for women to have female role models in their communities - whether at work, at home, or part of their group of friends. It starts with seeing that in action, and having those aspirational figures around to look up to. We mirror what we see, and we better understand when we have real life examples in front of our eyes.

At Trainerize, we see more women founders than ever as part of the fitness industry who are running their own companies, fitness studios, or online fitness businesses. It’s these women who are stepping up, and breaking past the ‘it’s never been done’, that are opening a new path for other women.”

- Paula Bartis - VP, Marketing and Product Growth @ Trainerize

Change Starts With You

No meaningful change can happen without a genuine effort. If you run a fitness organization or business, take notice of how much diversity and inclusion your own staff has. To do this, ask yourself the following questions: Are there women within management roles? Does your staff include a fair amount of women, including women of color? Does it represent the diversity of your members?

Making the effort to include more women in leadership at your company now means you will see positive returns for years to come.

A diverse leadership team will always be the best equipped to serve your diverse members and clients.

“Progress can’t happen without discomfort or hard questions. It also can’t happen without those who already sit in leadership positions reflecting on their organizations, teams, and practices, and actively making space for change and diverse voices to come in. It isn’t enough to say you support gender equity or diversity, you also need to be part of the solution.”

- Laura Dunlop - Director, Growth Marketing @ Trainerize

PUSHING THE NEEDLE ON INACTIVITY

WILL A PHYSICAL ACTIVITY TAX EXEMPTION CHANGE THE GAME?

By Sara Hodson

WHAT HAPPENS WHEN YOU LEAD A HEALTHY LIFESTYLE?

In study after study, being physically active leads not only to longevity, but health as we age. Exercise is directly correlated with a reduction in heart disease and stroke, many types of cancer, as well as brain and mental health outcomes. We know that exercise is the magic pill and that a daily dose can dramatically improve our lives.

So, why can we not get reimbursed for this medicine?

For the last two years, Fitness Industry Council of Canada (FIC) has been actively lobbying our provincial and federal governments on behalf of small and large fitness businesses all across the country. We have been pivotal behind the scenes all across the country – arguing that the fitness industry is essential for the physical, mental, and immune health of Canadians.

The World Health Organization (WHO), in its first-ever global report on physical activity, has recommended that governments need a national policy on physical activity or we will be overrun with healthcare costs. Canada has guidelines, but no national policy. FIC has recommended that, as part of this policy, the federal government allow gym memberships to be tax deductible for medical reasons. We strongly believe that there has never been a more important time for this to become part of the federal budget in 2023.

activity – including more than 600,000 cases of heart disease, Type 2 Diabetes, and depression.

According to the WHO report, 26 percent of men and 31 percent of women aged 18 and older are not getting the recommended 150 minutes of physical activity weekly. More than 70 percent of our children aged 11 to 17 are not getting the recommended dose of exercise, and the WHO estimates that by 2030 there will be 500 million more cases of chronic health conditions unless we change our sedentary lifestyle. Under this current trajectory, this will cost Canadians roughly $561 million dollars annually.

No one can argue that physical activity is important and has the power to change lives. But when are we going to invest in Canadians to benefit from exercise as medicine, for both prevention and treatment, especially knowing the healthcare cost savings amount to billions of dollars?

We have proposed a physical activity tax credit in many provinces across the country and have lobbied for the federal government to revise line 33099 of our federal tax form. Under “medical expenses”, Canadians are able to write off laser hair treatment and vitamins, but not gym memberships.

and healthiest province by 2030. We should not wait and see if Newfoundland succeeds. We have confidence that they will. Interestingly, a report released by Deloitte in 2022 noted that spending $2068 moving someone from inactive to active provides a ROI in less than 12 months.

Every province in Canada needs to follow Newfoundland’s lead.

...SPENDING $2068 MOVING SOMEONE FROM INACTIVE TO ACTIVE PROVIDES A ROI IN LESS THAN 12 MONTHS.

Moreover, the federal government must soundly and with due diligence look at the math: inactivity costs taxpayers billions of dollars each year. We are an industry full of qualified exercise professionals that are ready and waiting to help. The fitness industry must be empowered to do what we do best: help Canadians get healthier, fitter, and live their best lives.

There is a beautiful quote from writer Erin Hansen that is relevant here:

In a report released in August 2022, researchers at Sheffield University in the United Kingdom found that physical activity provided 23.4 billion dollars in healthcare savings in Canada, of which physical activity undertaken in fitness facilities provided six billion dollars in savings.. People who are physically active report less hospital and physician visits and have better mental health. In fact, in 2019 over 2.2 million cases of health conditions were prevented as a direct result of physical

Certain government officials have argued that physical activity tax credits do not work in pushing the needle on inactivity, arguing that it benefits the wealthy or those who already have gym memberships. We disagree on two fronts: Firstly, in a survey conducted in 2021 by FIC, 59 percent of sedentary respondents said they would be inspired to get active in a gym if they were able to claim the gym fee on their taxes. Secondly, if someone has joined a gym to improve their physical and mental health, placing less of a burden on the healthcare system – why should they not get a tax credit for this? We should be rewarding Canadians to get active.

Newfoundland decided that this is what they were going to do.

In a quiet and bold move, the province of Newfoundland introduced a physical activity tax credit in June 2021 – allowing each family to claim up to $2000 for physical activity expenses, such as gym memberships. Their hope? To be the fittest

There is freedom waiting for you on the breezes of the sky, And you ask “What if I fall?” But oh my darling. What if you fly?

Imagine a Canada where we all had support and encouragement learning to fly?

Sara Hodson, CEO of LIVE WELL Exercise Clinic, is President of Fitness Industry Council of Canada. To join the FIC visit ficdn.ca. To find out more about bringing a LIVE WELL Clinic in your community, please email us at sara@livewellclinic.ca.

...CANADIANS ARE ABLE TO WRITE OFF LASER HAIR TREATMENT AND VITAMINS, BUT NOT GYM MEMBERSHIPS.

A WOMAN OF

“BELONGING” AS TRULY DEFINED BY THE LIFE OF DOROTHY

By Maureen

Photo Credit: Dawn Bowman

OF INFLUENCE

DOROTHY WALSH, JANUARY 31, 1920 – NOVEMBER 14, 2022

“Mo” Hagan

Originally, this feature article was planned to highlight the Women Who Influence event of August 2022, however, it is only suiting that I dedicate this feature to a woman who truly embodied this event and its purpose, who taught us all how to influence, to lead, and to create belonging. While she needs no introduction, I would like to take this MO’ment to introduce you all to one of the MO’st influential woman that I have been blessed and fortunate to know and work with for almost 40 years - Dorothy Walsh.

Dorothy started her career in the fitness industry at 60 years of age. Take a moment to let that sink in. This is mind-blowing and teaches us that it is never too late to start your career or re-invent yourself so you can live your true purpose and serve the world with your talent. Within a year of opening his first fitness club, Dorothy’s son, David Patchell-Evans (known in the fitness industry globally as “Patch”), opened his second club and Dorothy started to work as the company’s bookkeeper.

As the company grew, Dorothy became financial controller, which she loved, and she did everything in Patch’s clubs from payroll to club inspection, and she even shared her passion and insights about the business to every leader at the time, whenever the opportunity arose. Whether you wanted to hear it or not, Dorothy would tell you ‘what was what’ as she stayed on top of everything that ensured you would be successful. I was fortunate to be on the receiving end of that learning and influence, as a director of group fitness at the time. While there were many times, I had no idea what I was doing when it came to reporting and budgeting, Dorothy always made me feel valued and supported. She mentored me as she did everyone. Dorothy was the most consistent influence in my life in those years, whether I realized it or not. She always had my back, and she was my greatest cheerleader. Just as she did all her life, whether it be in times of war or depression (she lived through both), she took a personal responsibility to make sure no one suffered or failed on her watch.

Dorothy is a true example of a women who influenced thousands and I count myself as lucky to be one of those who benefited from Dorothy’s presence over the past four decades. For those who attended Women Who Influence this past August at canfitpro Global, you were gifted the opportunity to be in her presence. Since its conception in 2013, Dorothy has never missed this event, even at 102 years of age.

The theme of Women Who Influence 2022 was “belonging” and Dorothy was the epitome of belonging. She would have defined belonging as “taking care of others and making them feel welcome.”

Dorothy lived as she encouraged others to live, fiercely and with a purpose. Dorothy lived this purpose her entire life, even when she had little or nothing material she could share, she always had spirit. She always opened her door and her heart without judgement, and that I know to be true because she welcomed me into the business at GoodLife and showed me how to be a leader (even when I did not believe I could be one). You see, to be a leader or to influence others you simply need to show up and help people, especially those in need or less fortunate than yourself, and you help them in any way that you can. Just by showing up and caring for others you are a person of influence. Dorothy had the ability to make everyone feel welcome, feel as though they belonged.

“DOROTHY INSTILLED SOME OF HER FIERCENESS AND PURPOSE IN ME AND I, IN TURN, HAVE TRIED TO INSTILL IT IN CANFITPRO. FOR CANFITPRO, THE PURPOSE IS TO INSPIRE PEOPLE TO SEE FITNESS AS A DESIRED CAREER AND LIFESTYLE, AND TO CREATE POSITIVE CHANGE IN THE LIVES OF OTHERS.” - MO HAGAN

Dorothy was GoodLife and canfitpro’s beloved matriarch. She was a bold, independent, caring, and resilient force of nature whose belief in, and support for, her family and the companies that she served was unwavering. She believed in what the fitness industry and Women Who Influence set out to accomplish and was always giving back at every chance – even at 102 years of age.

When Dorothy attended the conference, she dressed up and was the star of the show. Every year at Women Who Influence, Dorothy received a standing ovation, and this year was no different. The ironic thing is that Dorothy never really understood why the audience could feel the spirit and energy she brought just by being present. It was her humbleness and genuine caring to help women that resonated with the audience. She was always there to support and lift women up and help them become better. While it was never planned, Dorothy had a significant role to play at every Women Who Influence event. It just so happened that Dorothy’s name was pulled for the “THINK Yourself” grand prize this past year and in typical fashion Dorothy asked to re-gift her prize. In the words of Nathalie PlamondonThomas, canfitpro Presenter of the Year and the 2022 sponsor of Women Who Influence, “my heart is still warm as Dorothy regifted her prize to a single mom; that is just how Dorothy was.”

If you ever met her, Dorothy was a fiery spirit whose support extended far beyond business. She genuinely enjoyed her life to the fullest. She leaves a tremendous legacy because of the lasting impact she imparted on people she interacted with until her final days. In its truest sense, this is belonging. Belonging is also helping others in need feel as though they matter, that they belong, and this was Dorothy. She would ask that the next time you see someone in need you remember to help them in whatever way you can. Dorothy’s advice is one of our greatest lessons here and I cannot think of another person to teach us the true meaning of belonging than Dorothy Walsh –mom, grandmother, role model, and force of nature. May she be in our hearts forever.

Congratulations to Kim Basler, recipient of the inaugural Sharon Mann Inspiration Award & Scholarship. This award recognizes a woman who exemplifies what Sharon Mann stood for, believed in, and lived: personal courage, growth mindset, influence, inspiration, and community impact. See Kim’s highlight following this article.

Photo (L to R): Kim Basler, Tim Compagna, Maureen “Mo” Hagan

LESSONS FROM DOROTHY WALSH:

It is important to act confidently, yet as yourself (authentically), and make learning part of your growth (to belong to oneself).

“Women Who Influence was a very “growing” experience for me. Believe it or not, as a teen and young adult, I had a MASSIVE fear of public speaking. Emceeing Women Who Influence with Mo just continued to prove that I am worthy, I can do hard things and the only one standing in my way is me.”

Samantha Montpetit-Huynh, online core and body confidence, strength training coach

Keep moving forward, tell the truth and explain what is required of everyone, including yourself. Share your strengths, insight, and passion with others even when it is not asked of you. This will help build collaboration and community (which is essential to belonging).

“To truly belong, we owe it to ourselves to move towards authenticity in the ways we interact with one another but first, within ourselves. When we fully accept the unique traits that make us who we are and embrace them unapologetically, we can share them with the world! Step into courage and allow yourself to be seen! I have personally experienced the universe rewarding me for my authenticity - I highly recommend it! “

Kim Basler, food freedom and mindset coach, Recipient of the Sharon Mann Inspiration Award 2022

Communicate constantly, consistently, and one-onone with your key players to be certain that everyone you need is on board and ready to go. This is the foundation of any great relationship and will foster the sense of belonging within a team or business.

“What I learned at Women Who Influence is that we all have our excuses we carry around and only when we see others who have overcome personal and physical barriers can we look inside and be true to ourselves, be inspired and watch things change positively. We all need to stop making excuses and own our own lives.”

Suaad Ghadban, Group Fitness Director GSH, founder of Hot Booty Ballet, Global TV fitness correspondent

Be generous with people, and specifically those in need of your help. Do not try to be wonder woman (or superman) and do it all yourself. While it may feel heroic, it is not smart, it is not possible, and it is destructive for creating a sense of belonging. We all need to feel responsible and work towards a common cause

“Humans are hardwired to be curious, but curiosity is like

a muscle that needs to be flexed regularly. That means sometimes feeling humbled by what you do not yet know, or by what you need help with. Get vulnerable and ask the questions that resolve that tension between where you are now and where you want to be. You will soon strengthen your curiosity muscles that enable you to grow, connect, and harness the power of belonging.”

Beth Yarzab, canfitpro Certification Development and canfitpro PRO TRAINER

Do not make excuses. Make reasons to improve yourself.

“When you catch yourself sitting in negative self-talk, rephrase what you are going through in the past tense, then create a progressive statement. For example, if you think, ‘I am so stressed out all the time!’ transform this into, ‘I used to think I was stressed out. Now I am willing to learn how to change that!”

Nathalie Plamondon-Thomas, confidence expert, canfitpro 2022 Canadian Presenter of the Year, nine times International No.1 bestselling author

Show up, ask questions, be curious, and never ever stop learning. This will help you progress in your own success, not to mention inspire others to achieve the same. Almost every year since the beginning of Women Who Influence and the canfitpro conference, Dorothy would say, “it’s wonderful to see so many women here embracing the opportunity to learn, lead, and lift one another.”

“The Women Who Influence event gave me the opportunity as a speaker and as an attendee to embrace the concept of belonging in a whole new way. It was incredibly healing and joyful to hear the stories of so many from diverse backgrounds. The idea of belonging truly belongs to each of us and I left the event belonging to myself and the community of like-minded folks to a greater extent than expected.”

- Vyshnavi Sivakumaran, canfitpro 2021 Fitness Professional of the Year, fitness coach, owner of fitness in

place

Be like Dorothy – grab life by the horns and own it! (As quoted by Women Who Influence attendee and stepdaughter – Sheelagh Walsh).

“If you are looking to raise your vibration, The Women Who Influence event is the place to do it! I learned, according to science, our muscles secrete hormones during movement called ‘hope molecules’. How awesome is that! We are all hope making machines! I always leave that day with a big smile and feeling fulfilled.”

Cher Obediah, award winning filmmaker, speaker, presenter, and winner of canfitpro’s Got Talent 2020

SHARON MANN INSPIRATION AWARD 2022: KIM BASLER

Your career has evolved many times over. What inspired you to go into the fitness industry and your present area of specialty?

The fitness industry has offered me so many opportunities to gain new skills and become who I am today. Truthfully, I became an instructor at the age of 16 because I was going to classes a lot and I was told I would be a great instructor. However, also fueling this decision was the underlying belief that exercise would keep my body smaller. I had been dieting since I was 12.

With 25 years of working in this industry, while also secretly struggling with disordered eating and body dysmorphia, the state of my mental health led me to begin a healing journey and to the work that I do todaysupporting women in their relationship with food, exercise, and self-worth, advocating for body diversity, and shifting belief systems at a subconscious level to live a more joyful life.

What do you believe is the most important thing that fitness professionals should work on to set themselves apart in the industry?

When you share more of yourself with your community, you become more trustworthy and approachable. Share WHY you do the work that you do. Share your beliefs, even if they are not popular or mainstream. Be human. Share behind the scenes. Let them see the real you – no makeup, no filters, and share your failures too. They will respect you for this and it will increase your class numbers, your revenue, and your overall results! And it feels good to live authentically this way.

How do you stay motivated in your professional and personal life?

My motto is, “Never do life alone.” Having people in your life who you can confide in and be real with is important. We will all experience hardships, and let us be real... motivation is fleeting. Check in regularly with yourself and evaluate your goals and values to be sure they are still in alignment. Focus on consistency and intention and invest in yourself for support and continued success.

What does this award represent to you?

It is a daily reminder for me that I am on the right path. My beautiful crystal sits on my desk and Sharon’s legacy holds a special place in my heart. When I am feeling uncertain and know that I am holding myself back with insecurities that creep in, I remember Sharon - how she showed up and lived bravely, inspiring her community, and living with so much courage. My mission can feel like a very steep climb somedays; I show up anyways and know that God has a plan for me.

What would you say to others who are interested in nominating someone for the Sharon Mann Inspiration Award and Scholarship?

Do it! We underestimate ourselves. Going through the application process itself was extremely rewarding as it was a reminder for me of how far I have come and what I have accomplished. I had already won...if you know what I mean! And if you believe someone else embodies what Sharon stood for, nominate them! We all need people in our lives that encourage us and help us live out our why!

What makes the Women Who Influence event so different from other fitness industry events?

This event, this day, rejuvenates us and ignites a fire in us that may have become dim. Each speaker is a trailblazer. You will see a part of yourself, a piece of your story, make a meaningful connection with each of them and all attendees. No one has ever said “I’ve got enough inspiration in my life!” Real women, real stories, and real truths, that is what you can expect from Women Who Influence. Anything that is born from Mo Hagan’s vision is a must attend!

What is your advice for women who are entering the fitness profession today? There is room for you! We need diversity in the fitness industry and health and wellness looks and feels different for all of us. You know enough to get started and your passion and excitement that is felt by those around you is contagious! Find a role model, someone who you look up to and ask lots of questions. You will learn as you go. Make a commitment today and find an accountability buddy to help you see it through.

If your older self were to give your younger self advice, what advice would she give and why?

She is my “higher self” and I talk to her every day. She tells me to follow my heart and quiet the noise around me to find the answers – they are within me. She tells me to live bravely, to do scary things, to get comfortable with the idea of failing because it is part of the journey. She also reminds me often that who I am today is enough. I have nothing to prove to anyone. And one more thing ….PLAY! Have FUN, dance in your kitchen more! This must be a part of every day!

Photo Credit: Dawn Bowman

CARVING A PATH FOR WOMEN FITNESS LEADERS

INSIGHTS FROM WOMEN LEADERS ON OVERCOME CHALLENGES, PUSHING FORWARD, AND BUILDING CONNECTIONS IN 2023

By Erin Phelan

FROM GROUP FITNESS INSTRUCTORS TO PERSONAL TRAINERS, TO CEOS OF FITNESS FRANCHISES, TO FEMALE-DRIVEN FITNESS NICHES, ONE COULD ARGUE THAT WOMEN DOMINATE OUR INDUSTRY.

Within the Fitness Industry Council of Canada (FIC), many of the top roles are held by women - a large percentage of board members, provincial council leaders, and the executive team are women. “Women are able to multitask, and in this day and age if you are running a fitness business, lobbying the government for provincial tax credits, and driving kids to hockey practice, you need to proficiently multitask,” quips Sara Hodson, President of FIC.

I interviewed several members of FIC to talk about the powerful role women play in the industry, the challenges that are unique to women, and how we can carve a path forward for the leaders of tomorrow.

The last three years have been incredibly challenging, but there have been unique challenges for female business leaders in the fitness industry.

Nathalie Lacombe, Vice President FIC: After almost two years of compassion, many expectations were back to 2019 levels in 2022. This meant female business leaders were expected to achieve new goals at work, often compensating for lost revenue and staff all while also managing the realities of home life.

Stefanie Jeffrey, Executive Director Manitoba Fitness Council: Fitness tends to attract lots of part-time positions and those can be people like stay-at-home moms or retired people - many of them were not able to work, due to pressures from the pandemic, and they moved out of fitness to work that was more reliable. We lost about 20 percent of our fitness leaders during the pandemic - lots of rural programs are only now starting back up. We have to help people, and especially women, get back on track.

Paula Comfort, CEO of Impact360 and FIC Board Member: There was a tremendous amount of restructuring that took place in our industry, including layoffs, cutbacks, and a realignment of compensation. Succession planning was placed on hold and it was hard to find

good mentors in this time. Many fitness owners found it hard to plan and all of this had a huge impact on women.

What made female business leaders succeed in the face of so many challenges?

Trisha Sarker, Executive Director FIC: One of the greatest challenges during the pandemic, for anyone, is the ability to feel supported during the ever-changing understanding of rules and regulations that were implemented during COVID-19. For fitness leaders, many felt isolated with their businesses – this is where FIC was able to come in and create a unit of support. This assisted in getting business owners and operators the support and information they craved. With a leadership team consisting of both a female President and Vice President, this provided the opportunity for more female led fitness businesses to connect to a support system.

Sara Hodson, President FIC: We came together at a time when it mattered the most, and everything is possible moving forward. I see opportunities and huge growth in our industry. This is an industry that has proven itself to be adaptable, amendable, and more inclusive than we ever imagined. The FIC brought me in and were so compassionate and welcoming - I came from the exercise medicine field and they say that this is what our industry needed in leadership. I think it speaks volumes to where we are heading!

What impact do women have in our industry?

Sara Hodson: Fitness employs more women than men, and having women in leadership roles creates a sense of connection and team cohesion, and sets a great example for the women coming up. It is possible to elevate women in business - women build each other up!

Trisha Sarker: Women have an ability to adapt – which is a quality that allows for perseverance. When it comes to resilience, the opportunity to thrive forward in order to evolve is unmeasurable.

What would be your advice coming into the industry?

Trisha Sarker: Learn from the leaders who have paved the way for you, and share that knowledge with others. Share your life lessons, your successes, as well

as your downfalls – help others learn from your challenges in order to work together to build a better future for our industry.

Nathalie Lacombe: You will thrive in your career thanks to your integrity. Keep an eye on industry trends and successful leaders, but getting to know how YOU can authentically serve your clients will open doors for you forever!

Stephanie Jeffrey: Be flexible. Clients may not know what they need so they need room to make decisions. Fitness leaders need to be prepared more than ever to make changes on the fly. We have to make sure we are not undervaluing the reasons why people participate...it is not just physical but it is the social connections as well.

Paula Comfort: Create a strong network, communicate with others - strong relationships provide new opportunities. Be positive and bullish when new opportunities are presented – do not be afraid to start and try, nothing must be done perfectly the first time! And have a presence on LinkedIn - make sure your profile is engaging and up-to-date. Follow industry leaders all over North America and brands – keep up to date on the latest news about the industry. Be self-aware and compassionate, and take care of your own health!

How can we move the industry forward, taking into account the realities facing women?

Sara Hodson: We are working harder than ever before, and our life demands are also in overload. Those things converging together is the greatest risk for us. Who has time to mentor the younger generation? This is my biggest concern and something we have to be aware of and plan for in 2023.

Nathalie Lacombe: I am hoping we keep giving one another grace to navigate our lives with sustainable wellness in mind.

Erin Phelan is the owner of the Erin Phelan FitFam, a virtual fitness community with live group training classes. She is also the communications lead for the Fitness Industry Council of Canada.

DIVERSITY IS MY SUPERPOWER

HOW FINDING AND USING MY VOICE HELPED ME BUILD COMMUNITY AND A BUSINESS

By Reena Parekh

IN 2018, JULLY BLACK STOOD AT THE FRONT OF THE ROOM DURING THE ANNUAL CANFITPRO WOMEN WHO INFLUENCE EVENT.

She asked only the women of colour in the room to stand up. At first it felt a little like a spotlight I had not asked for, but I took a deep breath and stood up. We looked around, some of us locking eyes, others smiling, none of us surprised there was only a handful of us in a room that was brimming with attendees.

As a South Asian woman in the fitness industry, I became used to being “the only one” in the room. But something about that day hit different. Like all the times I felt out of place, not welcome or part of the community, came rushing back as memories to validate how I felt all along: different. It was, and still is, one of those moments I can recall like it was yesterday. A moment that changed the trajectory of the vision I had for my business, the way I built community, and coached clients.

I craved connection with people in a way that felt authentic to me. Part of that meant weaving my own lived experiences, thoughts, and perspectives into my dialogue with current and prospective clients. I wanted to be able to relate to clients’ experiences, and more so, I wanted them to be able to relate to me!

number of times people have told me they have never seen someone that looks like them lifting a barbell.

At the same time, I dove into learning about the importance of diversity, representation, and what creating inclusive spaces looked like. This, along with connecting with other fitness professionals, those who did fitness in their unique way, taught me a lot about myself and how much more there was to unlearn.

sought out. It is almost counter-intuitive but when you become known for specific things – your expertise, your story, your experiences – people will find you. I had the incredible opportunity to be a guest on CBC radio, CBC news, and a multitude of podcasts speaking on things that mattered to me - ranging from postpartum mental health to training athletes postpartum.

My voice, my business, and how I showed up both in my personal and professional life finally felt more aligned. I was able to let go of the idea that I had to look a certain way, coach a certain way, or do business a certain way to fit in or be successful in this industry.

Your story and your voice matters. It is what makes you human, it is what makes you and what you offer unique. And while making changes that are not in line with how “it’s always been done” can be scary, it is about trusting your own sense of self. The world needs more leaders who shape their own path. Afterall, “no one made a difference by being like everyone else” - P.T. Barnum.

So, I started sharing more through social media. As a first generation South Asian Canadian, my story was relatable to many who did not see themselves represented in the fitness industry – and that mattered. I could not tell you the

As a mother myself, and having a pre/ postnatal certification, my niche became pre and postnatal fitness. Instead of “body after baby”, the goal was focusing on helping clients re-discover their strength from the inside out. I stopped coaching weight loss altogether – no more check-ins with measurement, weight, or photos. Instead, we focused on re-building strength, placed importance on pelvic health, prioritized mental health and overall well-being. Open, honest conversations on body image and diet culture were encouraged within the client community on social media and monthly calls.

The more I shared, the more I became

Reena Parekh is a fitness coach and mental health advocate serving the pre- and postpartum population. Her focus is maternal mental health, the importance of pelvic health, and return to physical activity postpartum. She is a proponent of change in this space, encouraging her clients and community to embrace their bodies and push back against postpartum bounce back culture.

As a first generation Canadian of South Asian heritage, and a mother of two who has experienced postpartum mental health challenges, Reena has used her growing platform to share her story, which has resonated with a wide audience.

YOUR STORY AND YOUR VOICE MATTERS. IT IS WHAT MAKES YOU HUMAN, IT IS WHAT MAKES YOU AND WHAT YOU OFFER UNIQUE.

BELONGING & THE FITNESS INDUSTRY

TO UNDERSTAND BELONGING, WE MUST UNDERSTAND THE CONCEPT OF INTERSECTIONALITY

By Vyshnavi Sivakumaran

THE CONCEPT OF “BELONGING”

How do organizations help their staff, members, and clients feel like they belong? Are they really considering the vast differences of lived experiences that occur, for example, for bringing in a dark-skinned curvy woman of colour like myself? Or are they jumping on the corporate band wagon?

In the article, Trauma Informed-Practices to Keep Fitness Spaces Barrier Free to Everyone, published in the January/ February 2022 issue and authored by me and my partner Patrick Rado, we contextualized how fitness professionals can be aware that one can experience trauma in several ways and how important it is to provide compassion and access to any movement space. The healing that comes from movement and connection to one’s own body is immense. So how can those of us in the fitness industry shift to helping all folks feel like that can belong in their spaces?

For us to understand belonging, we must understand intersectionality, how the identities we hold play a role, and the potential trauma dynamics behind them. Intersectionality is a term coined by professor Kimberlé Crenshaw. It is the idea that WHAT we experience moving through our lives, such as discrimination and/or benefits, is based on any number of identities we hold. This concept can help people understand HOW discrimination can happen based on several varied factors (overlapping identities) at the same time. In laypersons terms; we all experience this world differently and it is not always just by chance.

Trauma dynamics have been defined as “trauma is anything the body perceives as too much, too fast, or too soon.

Whenever trauma is involved, the first step in mending any relationship – or any emotional dysregulation – involves working through the trauma.” -Resmaa Menakam (“My Grandmother’s Hands”)

Our identities can be visible (e.g., age

range, gender presentation, race), less visible (nationality, wealth, social skills), and not visible (political views, personal values, sexual identity). The crossroads between trauma dynamics and intersectionality provides the framework for how holding overlapping identities within the systems in power today impacts your own level of trauma.

As seen with this intersectional lens graphic, one can map systemic barriers and global crises to your own individual existence.

• innermost circle represents a person’s unique circumstances

• the second circle represents aspects of individual identity

• the third circle represents different types of discrimination and attitudes that impact identity

• the outermost circle represents larger forces and structures that work together to reinforce exclusion

of belonging to the world or any industry for that matter, it is important to understand our own identities and the power structures that benefit and/or discriminate around it.

What action steps can you take from here? One is to keep informing yourself through reading and reflecting on these topics. Humans are simultaneously shaped by the world around them and shape the world around them. Be aware that the systems of power we live in are not created equally for everyone and they are shaping us in this way. Be kind to your clients and to yourself and continue to be mindful of your own limiting beliefs when it comes to your ability to create and/or accomplish. What you do not know can limit how you can help yourself and others. And of course, ask for help! Never hesitate to ask for help in hiring your own coach and/or therapist. We all have room to grow and choose how we decide to shape this world back.

If I did not understand how to conceptualize power structures and oppression, I would continue to blame myself for the lack of belonging as if it were my fault for not fitting into this world.

For anyone to understand their sense

Vysh Sivakumaran is a certified strength coach, trauma informed yoga instructor, and a fitness industry leader in the Toronto community -- working to create inclusive, body neutral, and accessible fitness through 1:1, group, and corporate services within her online fitness community, Fitness in Place (FIP). Learn more at fitnessinplace. net or on IG @vy_she_lifts.

IS MORE IMPORTANT THAN EVER AS THE WORLD CONTINUES TO ADAPT TO A HYBRID WAY OF DOING THINGS POST-PANDEMIC.

[INTERSECTIONALITY] IS THE IDEA THAT WHAT WE EXPERIENCE MOVING THROUGH OUR LIVES, SUCH AS DISCRIMINATION AND/OR BENEFITS, IS BASED ON ANY NUMBER OF IDENTITIES WE HOLD.

Intersectionality Displayed in a Wheel Diagram, (Adapted from the Canadian Research Institute for the Advancement of Women, 2009).

NUTRITIONAL STRATEGIES FOR OVERCOMING FOOD CRAVINGS

4 TIPS TO GIVE YOU MORE POWER AND CONTROL OVER FOOD

By Ellie Steele

BE.

People vary in their susceptibility to cravings for many reasons, including genetic influences, environmental pressures, and psychological conditioning, but nutritional deficiencies or imbalances can also be significant contributors to food cravings.

For many, food cravings feel like the block to eating well in the first place, and I know that suggesting diet changes to deal with them may sound futile. But, with some do-able changes, cravings often drop to more manageable levels, providing some immediate relief and giving us the space to explore the non-nutritional influences that may take more time and effort to resolve.

I recommend starting with these four basic tips:

1. Eat enough high-quality. protein. Most of us are aware that sufficient protein is necessary for many essential functions in the body, including supporting healthy lean mass, blood sugar, and appetite regulation. When we do the math, I see many people that are struggling to get enough protein in their daily diet. I recommend aiming for at least one gram of animal protein per pound of desired lean mass, divided over three to four meals. I am not an advocate for vegetarian or vegan diets for many health reasons, and I believe there are ways to raise meat in an ethical, sustainable fashion. I encourage those averse to eating animal protein to consider adding oysters and mussels to their diet for highly absorbable protein along with essential nutrients that can be difficult to get from a completely animalprotein free diet. In some cases, supplements may be necessary.

2. Stabilize your blood sugar. Large spikes in blood sugar have multiple physiological effects that can lead to cravings. Do not eat carbohydrates in isolation. Avoid drinking anything, including water, before or during a sugar-spiking meal. Eat a salad with vinegar and oil dressing before pizza, eat some meat before you dive into your sweet potatoes, and avoid eating a brownie or a muffin on an empty stomach. Things like protein, fiber, fats, lemon/lime juice and vinegar can all help minimize a large rise in blood sugar from carbohydrate foods. Eat smaller portions of blood-sugar spiking foods and eat them at the end of a healthy meal or after a workout to avoid massive spikes. Doing 10-20 minutes of activity after a meal can help blood sugar levels return to normal more quickly.

addictive and irresistible. The best way to avoid getting caught in that trap is to choose whole, unprocessed foods as much as possible.

4. Get enough salt. This one may surprise you, but your neurons are very dependent on sodium to function well and when you do not have enough salt in your diet, it can cause an increase in both salt and sugar cravings as your brain struggles to function. Salt has been unfairly demonized due to the prevalence of processed, iodized salt in our modern diets that is not in balance with other minerals. High-quality salt like Celtic Sea Salt or Redmond Real Salt from ancient mineral deposits are an important addition to a healthy diet and can help minimize cravings for salt and sugar. Most healthy adults should consume 1.5-2 teaspoons daily. Be sure you are consuming plenty of water to keep your fluid balance healthy.

3. Choose unprocessed foods. Recent research is helping us understand what we have known for decades; processed foods are detrimental to our health, and they can increase cravings for even more processed foods. One of the tricks of the food industry is to use hidden sugars that send a signal from the gut via the vagus nerve to the brain to cause cravings for sugar. It is a vicious cycle that can be hard to break without going cold turkey on processed foods (actually, some cold turkey would be a perfect snack to break the cycle!). This means that even if foods do not taste sweet, they may contain sugars that impact your body and brain! Food manufacturers spend billions of dollars on research to make food more

There you have it, four of my basic nutritional strategies to give you more power and control over food. If nutritional strategies are not enough for you or your clients, know that you are not alone. Do not berate yourself for being susceptible to food cravings; it is not a personal failure or a weakness. Cravings are a part of human nature that you can learn to master with strategies and skills, and this is just a start.

Ellie Steele is a Registered Holistic Nutritionist, Advanced EFT Tapping Practitioner, canfitpro

PTS, Social Service Worker, and a health coach that helps her clients remove the blocks to embracing healthy lifestyle habits. Learn more about Ellie and her work at EvolutionWellnessCoach.com

IF YOU HAVE EVER HAD TO DEAL WITH OVERWHELMING FOOD CRAVINGS, YOU KNOW HOW INSIDIOUS AND EXHAUSTING THEY CAN

AVOID DRINKING ANYTHING, INCLUDING WATER, BEFORE OR DURING A SUGAR-SPIKING MEAL.

HIFT: HIGH-INTENSITY FUNCTIONAL TRAINING

A MORE EFFECTIVE WAY TO DEVELOP MUSCLE STRENGTH AND POWER TO ENHANCE MOVEMENT

By Jason R. Karp, PhD, MBA

ON A WARM SUMMER MONDAY MORNING IN SAN DIEGO, CALIFORNIA, 42-YEAR-OLD FITNESS TRAINER, ALEXIS LYNN, SHADOWBOXES ON THE GRASS IN THE PARK, 10 OF HER STUDENTS FACING HER, THROWING JABS BACK.

Lil Wayne’s song “No Mercy” plays from her iPhone on a nearby bench. After 60 seconds of jabs and undercuts, she squats down and immediately jumps up with her arms above her head, reaching with her fingertips to touch the clouds, the students mirroring her movements.

Alexis repeats this squat-jump movement for 60 seconds, thighs burning, then immediately leads her students in a 50-meter sprint across the grass, tapping an orange cone, then sprints back.

Alexis is teaching a new type of workout called High-Intensity Functional Training, or HIFT, a spinoff from the popular HighIntensity Interval Training (HIIT). With HIFT, the goal is more than just fitness, but functional fitness that translates into daily life activities.

“I switched to HIFT because people need more functionality built into their workouts,” Alexis says, standing in the shade of a palm tree after the workout in the park. “HIIT, with its one mode of exercise, doesn’t address that functionality, and can also be a little boring,” she says.

Experts have shown HIIT lacks the functional movements of HIFT and does not increase muscle strength and power. In contrast, HIFT incorporates several modes of exercise — both aerobic- and resistance-based — and functional, multijoint movements, such as running, squats, push-ups, deadlifts, and other body-weight exercises to develop muscle strength and power to enhance movement.

What is HIFT?

HIFT, which was first introduced with CrossFit but has recently been modified to serve the public by using bodyweight exercises and high-intensity cardio that can be done anywhere, challenges multiple aspects of an individual’s fitness in a single workout by using multiple exercises. As a result, HIFT increases cardiovascular fitness and skeletal muscle strength and power, and decreases body fat, which improves body composition.

HIFT grew out of the need to address the physical demands of, and functional movements associated with, specific jobs, such as military combat, firefighting, and law enforcement. Individuals in these positions need more than the general aerobic fitness that HIIT provides with its one mode of exercise. Recently, HIFT has been adopted by Alexis and other fitness trainers as they, too, recognize the need for and benefits of high-intensity functional fitness among the general public. General fitness alone is not enough.

HIFT vs. HIIT

During a HIIT workout, most people do a specific number of reps for one exercise. HIFT, on the other hand, is based on either completing as many reps of an exercise as possible within a given time period and repeated for a series of different exercises (like squat jumps, overhead dumbbell presses, and sprints) or on completing a certain number of reps of an exercise in the fastest time possible and repeated for a series of different exercises.

For example, a HIIT workout may involve spinning on a stationary bicycle or sprinting on a treadmill for 60 seconds, recovering for 60 seconds, and repeating that 10 times. A HIFT workout would eliminate the strict rep-recovery alternation and instead sequence different exercises after each other. It might be, say, 60 seconds of push-ups, then 60 seconds of squat jumps, then 60 seconds of deadlifts, and so on, with less structured rest intervals or even no breaks at all, and include a 10-minute warm-up and five-minute cool-down, for a total workout of 25 to 30 minutes. Or, instead of doing each exercise for a specific amount of time, the workout can be designed as a specific number of reps of each exercise before moving on to the next exercise.

Contrary to HIIT, which imposes a specific, objective measure of intensity (e.g., absolute speed/power or heart rate), the intensity of HIFT is self-selected and subjective — you go as hard and as long as you feel.

HIFT also has no specifically defined rest intervals like HIIT does. Instead, you determine when and for how long to recover between exercises or circuits. This is fundamentally different from a HIIT workout, which focuses on one type of intense exercise, which requires a rest interval before repeating it at a high intensity.

HIFT Research

Research on HIFT has shown improve-

Sample HIFT Workouts

Exercise Reps

Squat Jumps 15-20

Single-Arm Swings with Dumbbells 15-20 each arm

Split-Jump Lunges 15-20

Renegades 15-20

Single-Leg Hops 15-20 each leg

Medicine Ball Toss 15-20

Tuck Jumps 15-20

Chest Press with Dumbbells 15-20

This HIFT workout alternates a lower-body power exercise with an upper-body power exercise. Do each exercise fast and move immediately from one exercise to the next..

seconds

Triceps Dips

seconds

Russian Twists 60 seconds

This HIFT workout sequences sprint running with a lower body exercise, upper-body exercise, and core exercise. Move immediately from one exercise to the next.

ments in several components of physical fitness, including cardiovascular endurance, body fat percentage, muscle strength and endurance, and flexibility.

A study in Kentucky found that 12 weeks of HIFT was just as effective in improving body composition and 5K run time as a more traditional run training program, even though the HIFT group exercised for a much less amount of time per week (although running caused a greater increase in aerobic fitness).

In a 2018 study on recreationally active adult men and women, 16 weeks of twice weekly HIFT using three diverse types of workouts — one that trained movement skill, one that trained muscle strength, and one that trained aerobic metabolism — caused an impressive 18 percent improvement in skill performance, a 14 percent improvement in muscle strength, and a 6.5 percent reduction in body fat.

The functional and strength benefits of HIFT is supported by another study published in 2021, on 20 physically inactive female college students that compared HIIT-running to HIFT for 12 weeks. The researchers found that HIFT was more effective than HIIT-running in improving abdominal and lower limb muscle strength.

Since HIFT includes variation, with different modes, exercises, and durations that are either set beforehand by an instructor or chosen by the person doing the workout by him- or herself, it is possible to manipulate workouts to mimic real-life activities (like including deadlifts to mimic and train the lifting of a heavy object) and even the specific demands of a sport. This is particularly true for sports that require the simultaneous development of multiple fitness components (like football, which requires agility, strength, speed, and endurance), which makes HIFT a timeefficient training strategy for recreational athletes.

Is HIFT Safe?

The stressful metabolic nature of HIFT, the use of fast movements with many reps and little or no rest intervals, performing the complex movements before being strong enough to handle them, and a lack of educated and experienced fitness instructors and trainers to teach and lead the workouts can all be sources of injuries

Exercise

Squats with Calf Raise

Push-Ups

Single-Leg Deadlift

Superman Fencer’s Lunge

Triceps Dips

Mountain Climbers

Pike Crunches

Exercises alternate between lower body and upper body.

like muscle strains and tendinitis.

Despite these possible issues, HIFT is safe. Much of the available evidence confirms that the injury rate among individuals participating in HIFT is similar to the rate of injury in weightlifting and most other recreational activities.

That is great news for Alexis’ class, which is nearing the end of its HIFT workout in the park. As her students huff and puff while listening to the beat of Lil Wayne, they complete the last 60 seconds of squat jumps, wiping the sweat from their foreheads and feeling invigorated and strong, their minds and their spirits as fit as their bodies, ready to tackle the day ahead.

two-time recipient of the Presi dent’s Council on Sports, Fitness & Nutrition Community Leadership award. In 2021, he became the first American distance running coach to move to Kenya to coach the Ken yan runners. His REVO₂LUTION RUNNING certification has been obtained by fitness professionals and coaches in 25 countries. His books may be found on Amazon.

UNDERSTANDING A FIT PREGNANCY

Train and coach clients safely and e ectively through their pregnancy and afterwards

Key learning features

misconceptions around exercising while pregnant

In depth look at how to train the four trimesters

Training for recovery post-birth

Anatomy and function of the core and pelvic floor muscles The relationship between food and hormones

Practical application of concepts and much more…

VIRTUAL VITALITY

A WORKPLACE WELLNESS INTERVENTION THAT HELPED EMPLOYEES FORM SOCIAL CONNECTIONS AND PRIORITIZE THEIR HEALTH

By Rachel Boorsma & Timothy Chan, with Tara-Lyn Dinyer

“Sandy, tell me about it …”

Imagine speding your lunch break dressed in full PPE doing chair exercises to You’re the One That I Want from the hit musical Grease? This is just one of the activities that employees at industry partner Ontario sites participated in during the Virtual Vitality Workplace Wellness Challenge in February 2022.

“I got chills, they’re multiplying... And I’m losing control”

While chills have been multiplying,

challenges in the workplace have been as well. The impact of COVID-19 and its associated precautions left many individuals feeling worn out and isolated in their workspaces. Employees at industry partner noted that their employee engagement had been decreasing since the pandemic began, which was compounded by the fact that employees and their employers not only worked at two different Ontario sites, but also were now working from home in a hybrid setting. These new working environments made it harder to run initiatives, focus on wellness, and

connect with friends and colleagues in the organization.

“Cause the power [we’re] supplying...”

Mohawk College’s Health, Wellness and Fitness Program Coordinator, Tara Dinyer, reached out to industry partner with an idea for a virtual workplace wellness intervention. Virtual Vitality was a seven-day pilot study delivered over Microsoft Teams. A group of 150 industry partner employees registered to participate and were randomized into 30 teams of five individuals each. Every

day at 6:00 a.m., a set of challenges were sent to participants, who had 24 hours to complete them to earn “stars”. Challenges were organized into various dimensions of wellness (e.g., physical, social, emotional, intellectual, etc.), and assigned a star value based on the estimated time required to complete the challenge. Stars were tracked at both the individual and team levels, as the top three star-earning teams at the end of the week received Visa gift cards as incentive prizes. Additionally, for each star an individual earned, their name was entered into a draw for an Oura Ring when the challenge was complete.

“I better shape up...If I’m gonna prove... You better prove...”

Before Virtual Vitality began, participants were asked if they would like to share their thoughts as part of a research study. Those who participated in the research study filled out one survey questionnaire before the challenge began and another after the challenge wrapped up. Tara and her team, including a professor of mathematics and statistics from Mohawk College, analysed the data to determine what results the program had achieved.

While no statistically significant improvements were found in specific wellness domains, the study was so short that the opportunity to see change was minimal; however, it is anticipated that change would be more evident if this program were run for a longer period, or run more frequently (e.g., once per quarter). The surveys did show a small overall trend of improvement in the wellness domains, which was overwhelmingly complimented by the vast amount of positive verbal feedback received from participants and administrators alike.

Additionally, when the results were sorted to show only the high participation group cohort (groups who had achieved at least half of the maximum available stars), the results were clearer. These groups showed increased scores for group cohesion – attraction to group task, indicating that these groups showed enhanced feelings about the similarity, closeness, and bonding within the team around the group’s task. Individuals in these groups also strongly agreed that the challenge was a good opportunity for them to improve in a variety of health domains that were important to them. Finally, this subsection of participants from high participation groups showed a reduction in feelings of isolation at the end of the challenge, suggesting that the challenge

helped them to form and sustain social connections within their workplace.

“The one I need … Oh, yes, indeed”

So, what do you need? Could it be your own version of a Virtual Vitality online wellness initiative? This type of initiative is great for workplaces that:

• Prioritize a holistic view of wellness

• Want to facilitate social connections between employees

• Have employees working from home, in a hybrid model, or at multiple locations

• Have employees working a variety of hours during the day

A virtual workplace wellness initiative can help employees to get to know each other and work together, regardless of where and when they work. Industry partner also found that the Virtual Vitality challenge helped them to identify star employees that worked well as team members and group facilitators. While participants were motivated to participate by prizes and incentives (which are encouraged, if possible!), some participants got into such a habit of prioritizing their wellness through the challenge that they were still trying to log in when it was over!

“You’re the one that I want!”

Here are a few things to consider when planning a virtual workplace online wellness initiative/challenge:

• Get buy in from management. We started with the Health and Safety division and presented them with a clear timeline and plan, including what would be required of them (in our case, it was access to all worksite employees via email).

• Groups of four to five people work best – too few and it can feel intense, too many and some team members may slack off.

• Random team assignments can be great to mix things up, but self-selected teams may be more cohesive because employees can team up with friends.

• Incentives are motivating! We used prizes (Visa gift cards) for the highest earning teams as well as a draw prize (Oura Ring) for the highest earning individual – this ensured that there was still motivation to complete activities even if a person’s team was not regularly active in the challenge. Examples of prizes include gift cards, fitness tracking devices, team swag, etc.

• Mix up the dimensions of wellness that are addressed each day – we focused

on physical, intellectual, emotional, personal development, cultural/social, and spiritual. Of the six to seven challenges per day, we always had three physical and one intellectual, and then mixed up the others throughout the week.

• Respect each other’s time – shorter activities (e.g., under five minutes) will be easier for individuals to complete in the moment and sustain long term.

If workplace wellness is something that you are considering, “meditate in [our] direction” and consider a Virtual Vitality intervention!

Rachel Boorsma is an occupational therapist, part-time OTA/ PTA professor (Mohawk College) and Adjunct Clinical Professor (McMaster University). She works at Mohawk College as a Digital Learning Technician, to consult with faculty and staff to create engaging online learning assets like Virtual Vitality.

Timothy Chan is an occupational therapist currently working as a Digital Learning Technician at Mohawk College where he consults with staff to create innovative and accessible online assets and programs for a variety of learners and users. He also works as an occupational therapist at Sunnybrook’s St. John’s Rehabilitation Centre.

Tara-Lyn Dinyer is a professor and program coordinator in Health, Wellness and Fitness at Mohawk College. She is an International Faculty Lead for the School of Health and board member for the Community Support Centre Haldimand Norfolk. Tara was a nominee for Small Business of the Year Haldimand Norfolk 2018 and 2020, and Diamond Readers’ Choice Fitness Instructor of the Year for 2019, 2020, 2021.

FALL PREVENTION: IT IS NOT JUST PHYSICAL

CRUCIAL FALL RISKS AND FALL PREVENTION BEST PRACTICES

By Christine Conti, M.Ed.

AS A FITNESS PROFESSIONAL OR CAREGIVER, WHAT ARE YOU DOING TO HELP REDUCE THE RISK OF FALLS?

You may be reinforcing the importance of exercises that promote strength, balance, flexibility, and mobility, but are you aware that decreasing fall risk requires a multipronged approach? It is time to reimagine what we know about reducing falls to

better serve our clients of all ages and fitness levels.

Are you aware of these crucial fall risks and are you infusing these fall prevention best practices?

1. Proprioception

Proprioception is the ability of your muscles and joints to determine where they are in space. The proprioceptive nerve endings in the body provide us with the information of where our hands, arms, and legs are in space

without having to look at them. Proprioception results from sensory receptors in your nervous system and body. Most of these receptors are in your muscles, joints, and tendons and when you move the receptors send detailed messages to your brain about your positions and actions. Your brain processes these messages and works with your vision, nervous system, and vestibular system to create your perception of where your body is and how you are moving.

As a fitness professional, it is important to address coordination and balance issues through various modalities when designing a movement session. For example, incorporating proprioception-specific movements will reduce muscle deterioration and risk of injuries from falls.

Have you tried these?

• Tai Chi or Vinyasa Flow Yoga can boost proprioception in the legs

• Seated or standing core exercises to increase balance

• Pushing and pulling (compresses and stretches nerve endings) to increase stability

• Self-hugging and releasing, squeezing playdough or touching fingers together for body awareness

• Stack objects like books and practice carrying them from one place to another

• Eyes closed prompted movements: Touch left elbow with right pointer finger

2. Brain Health

“In older people who had no signs of disease that would make them prone to falls, higher levels of activity in the front of the brain, called the prefrontal cortex, were associated with a higher risk of falls later in life.” (Brain Activity May Predict Risk of Falls in Older People.” American Academy of Neurology. 7. December 2016. 26. August 2022). The prefrontal cortex, the area of the brain where goal setting and decision-making takes place, is just one part of the brain that has been linked to fall risk. These exercises help to light up the prefrontal cortex and other parts of the brain responsible for improving reaction time, coordination, and balance.

• Dual-Tasking

o Add questions or engage in

conversation

o Listen to music with or without words

o Tell stories and ask comprehension questions

o Play “Alphabet” or various memory games

o Number exercises and call out numbers (e.g., Right punch #1, Left punch #2, Right Kick #3, Left Kick #4)

hydrated longer?

4. Environmental One of the most important, and oftentimes overlooked, fall prevention best practices is analyzing one’s physical environment. Reminding clients about the hidden dangers and fall risks present in and around their home may significantly reduce fall risk and prevent life-threatening injuries. Creating an inventory of common environmental risks is a great start!

Are you constantly asking them about their environment and how to make it safer?

• What kinds of routine activities do you perform every day?

3. Hydration/Nutrition

In a 2015-2018 study by the CDC, “US adults drank an average of 44 ounces of water”, well below the recommended amount of fluid intake for a day. As a fitness professional, being aware of the risk for dehydration is the first step to averting it. While dehydration can have serious mental and physical consequences, it is important to know that it is both preventable and treatable.

Many people, especially seniors, resist drinking a lot of water because they worry about falling if they take frequent trips to the bathroom. In fact, dehydration may even occur due to the fear of falling if they worry about getting up multiple times at night. Whatever the reason, having an ongoing conversation about hydration should be built into your daily programming. You can ease their fears about increasing hydration to reduce falls.

Are you asking these questions?

• How many glasses of water did you drink today? Are you also drinking electrolytes?

• Do you frequently feel thirsty throughout the day? When?

• What other foods are you eating that contain mostly water? Fruits? Vegetables?

• Do you keep a water bottle or glass of water near you throughout the day?

• What concerns you about adding more water to your daily routine? Falls? Why?

• Can you add more fruits and vegetables to your diet, so you stay

o Do you walk to the bathroom at night or rush to answer a phone call?

• Are there obstacles on the ground within the home environment?

o Pets? Small tables? Plants? Boxes? Shoes?

• Is there adequate lighting throughout your home?

o Nightlights? Hallways? Stairways? Outdoors?

• Are the floors and/or floor coverings slippery or could snag?

o Slick flooring? Throw rugs? Thresholds?

In summary, knowledge is power and consistency is key when it comes to fall prevention. While it is paramount to create safe and effective cardiovascular, strength, balance, and flexibility programs, it is equally important to address factors such as proprioception, brain health, hydration, and environment. The time is now to educate yourself to best help “fall proof” your clients!

Christine Conti is an arthritis, chronic disease, orthopedic and fall prevention specialist, best-selling author: Split-Second Courage, motivational speaker, podcaster, Conti Fitness & Wellness CEO, consultant, international fitness educator, RA Warrior, and IRONMAN.

ChristineConti.com

IG: @Christine_M_Conti

FB: Christine Conti

...KNOWLEDGE IS POWER AND CONSISTENCY IS KEY WHEN IT COMES TO FALL PREVENTION.

By Jen Rieder

Here is how you can have a massive impact on your clients in their sessions directly or indirectly on these matters, increasing the results they get by working with you and significantly impacting their whole life.

Help your clients make commitments. Small bite sized commitments help build momentum, confidence, and self-esteem in humans. Advise and encourage your clients to start with small commitments and make them achievable to start. It might be focusing on water, sleep, reducing caffeine, eating breakfast, three to four workouts a week, reducing tech time, listening to positive material, whatever is relevant for your client.

Being able to achieve these small commitments has a huge positive impact on the brain - lighting up their reward system and providing a dopamine hit, which encourages them to do more of what felt good to them. They will organically start wanting to make and keep more commitments to themselves. Keeping commitments to self are the building blocks to wiring habits and positively increasing self-image, this not only will change how they show up in their sessions with you, but in their career, relationships, and life in general.

The key to introducing small commitments to your clients is exactly that, keeping them small and educating them about the power of changing just ONE small thing, has a huge ripple effect. Get your client to take ownership and ask your client what commitment they would like to keep to themselves this week? If they say three or more things, adjust their expectation of self and ask them to pick one or two and only focus on those things. Allowing your client to overload themselves with too many commitments to change at once, in most cases, leads to your clients feeling overwhelmed and giving up on all the commitments they wanted to make, leading them back to their old familiar habits - and feeling unsuccessful, like they

are not good enough, and like a failure. This can be a common self-sabotaging loop. This approach can also help you deal with your “all or nothing clients”, adjusting and educating their expectations on change in small incremental commitments over time is the key.

Developing your clients’ self-esteem is a sure-fire way to increase their results in and out of the gym!

Building self-esteem requires creating a new story about yourself. What is their story about themselves, how do they view themselves, how do they feel about their body, what do they say about their body, is their inner critic stealing all the airtime? Asking your client some simple questions about these topics can seriously change the results you get from them in their sessions.

out - getting them to call on these points is important to helping them internally validate. You should not validate them first, get them to validate themself then agree with them and expand if necessary. If an individual’s self-esteem is only built off external validation, then it is always reliant on external validation. This makes it unstable and uncertain, and the client consistently needs someone to validate them to feel good, which means the external world has control over their value, what action they will or will not take, and their happiness.

All the above have a profound effect over time on the way the brain fires and wires - anyone with low self-esteem may have to think quite hard about the above - when they are having to really think about it, their brain is having to seek new resources (when this happens it is changing the way they think at the neurological level).

Help your clients build self-esteem with an intrinsic approach. Here is why it is important to take this approach. The following question is the gateway to intrinsic self-approval. Ask your clients this simple question after their session or at their check in:

What are you proud of about this session/ check in/your progress?

If your clients say nothing, ask them to look again, this is their pre-conditioned mind answering. The point of this question is to help them search for new resources. Encourage them to even just find one thing!

The science behind this simple tool is that this starts the reconditioning of the mind, beginning the journey from always seeking external validation to start seeking internal validation and approval. If one always craves the external world’s permission to be proud, happy, etc., that means your self-esteem is at the mercy of others, which is giving away your power to everyone else.

It is important to get them to notice these things themselves, not point them

These small yet simple tools allow your clients to start noticing positive things about themselves - in turn this starts to change their focus on the world. The more we train our brain to notice positive things, opportunities to be proud/happy of, the more we program it to allow the positive things in, and this also works in the opposite direction. Low self-esteem can be caused by not feeling enough through negative past experiences or repetitive negative self-talk (that inner critic), and once they have this belief their brain is clever and will distort, delete, and generalize all incoming information to match that belief of not feeling enough. So, changing the internal language is the first place to start to gift your clients and yourself with intrinsic self-esteem, giving you your power back!

Based in Auckland, New Zealand, Jen Rieder’s proven transformational methods use the science of neuroplasticity blended with change work principles and practices from NLP, Time Line TherapyTM, hypnosis, psychology methods.

Jen helps her clients cut through their own BS, exposing, and unveiling the root cause and truth behind their success or abundance blocks, sabotaging behaviours, limiting beliefs & glass ceilings. Healing and transforming them from the inside out.

THE SUMMARY OF YOUR CLIENTS’ RESULTS ARE GOING TO BE INFLUENCED BY THEIR ABILITY TO KEEP COMMITMENTS TO THEMSELVES, THEIR CORE BELIEFS, LEVEL OF SELF-ESTEEM, AND THEIR EXPECTATIONS. THE LITTLE COMMITMENTS THEY KEEP OR DO NOT KEEP TO THEMSELVES IS HOW WE BUILD HABITS OR UNLEARN HABITS.

KEEPING COMMITMENTS TO SELF ARE THE BUILDING BLOCKS TO WIRING HABITS AND POSITIVELY INCREASING SELFIMAGE...

OFFREZ À VOS CLIENTS UN CADEAU D’IMPACT

COMMENT LES AIDER À AMÉLIORER LEUR ESTIME DE SOI, LEURS HABITUDES, ET LEURS ATTENTES POUR QU’ILS PUISSENT AMÉLIORER DE FAÇON SIGNIFICATIVE LEURS RÉSULTATS ET LEUR IMPACT.

GLOBALEMENT, LES RÉSULTATS DE VOS CLIENTS SERONT INFLUENCÉS PAR LEUR CAPACITÉ À RESPECTER LEURS ENGAGEMENTS ENVERS EUX-MÊMES, PAR LEUR VALEURS

FONDAMENTALES, LEUR NIVEAU D’ESTIME DE SOI, ET LEURS ATTENTES.

Les petits engagements qu’ils respectent ou pas sont ceux qui contribuent au développement ou à l’abandon d’habitudes.

Voici comment vous pouvez avoir pendant vos séances avec vos clients un impact majeur direct ou indirect sur ces enjeux grâce aux résultats obtenus en travaillant avec vous, et qui pourraient avoir une

influence significative sur toute leur vie.

Aidez vos clients à prendre des engagements. De petits engagements contribueront à créer le mouvement, la confiance, et l’estime de soi chez l’humain. Au début, vous devrez conseiller à vos clients de commencer par de petits objectifs, et assurez-vous qu’ils soient atteignables. Cela peut être aussi simple

Par Jen Rieder

que de cibler leur hydratation, leur sommeil, de réduire leur consommation de caféine, prendre un petit-déjeuner, s’entrainer deux à trois fois par semaine, réduire leur temps d’écran, écouter des balados inspirants, tout ce qui peut être pertinent pour vos clients.

Être en mesure de respecter ces petits engagements a un impact positif important sur le cerveau–en stimulant le système de récompense et la sécrétion de dopamine — ce qui les incitera à répéter ces actions pour ressentir à nouveau ce même sentiment de satisfaction. Tout naturellement, ils voudront continuer de prendre de plus en plus d’engagements envers eux-mêmes et de les respecter. Respecter ses engagements est la pièce maitresse qui permettra de créer des habitudes et d’améliorer leur image de soi ; non seulement leur façon d’être lors de vos séances s’en trouvera modifiée, mais aussi dans le cadre de leur travail, de leurs relations avec les autres, et dans le vie en général.

La clé d’introduire de petits engagements auprès de vos clients est justement cela, les garder petits pour qu’ils apprennent à quel point changer une SEULE petite chose a un énorme effet d’entrainement. Encouragez vos clients à se responsabiliser et demandez-leur quel engagement ils aimeraient respecter pour eux-mêmes au courant de la semaine qui vient. S’ils vous énumèrent trois éléments ou plus, ajustez leurs attentes, et demandez-leur d’en choisir un ou deux sur lesquels ils pourront vraiment se concentrer. La plupart du temps, lorsqu’une personne prend trop d’engagements à la fois envers ellemême, elle finit par se sentir submergée, puis abandonne tous les engagements qu’elle souhaitait prendre, la reconduisant ainsi à ses vieilles habitudes et au sentiment d’échec. Voilà un bon exemple de la boucle d’autosabotage ! Cette approche peut aussi vous aider à gérer vos clients « tout ou rien ». La clé est d’adapter et de modifier leurs attentes en matière de changements par de petits engagements progressifs au fil du temps.

Développer l’estime de soi de vos clients est une façon infaillible d’améliorer leurs résultats au gym et à dans leur vie de tous les jours !

Créer l’estime de soi nécessite que l’on réécrive son histoire. Quelle est la leur ? Comment se perçoivent-ils, comment se sentent-ils à propos de leur image corporelle, qu’en disent-ils, est-ce que le critique interne prend toute la place ? Leur

poser quelques questions simples à ces propos pourra sérieusement influencer ce qu’ils pourront accomplir pendant leurs séances.

Aidez vos clients à renforcer leur estime de soi grâce à une approche intrinsèque. Voici pourquoi il est important d’adopter cette approche.

La question suivante est la porte d’entrée de l’autoapprobation intrinsèque. Posezleur cette question simple après leur séance ou après leur enregistrement :

De quoi êtes-vous fier.ère en lien à cette séance, votre présence, ou votre progrès ?

RESPECTER SES ENGAGEMENTS

Si un client ne répond rien, demandez-lui de prendre un peu de recul et d’y penser à nouveau, car en fait, c’était son esprit préconditionné qui répondait. Le but de cette question est de les aider à chercher de nouvelles ressources. Encouragez-les à trouver ne serait-ce qu’une seule chose !

La science derrière cet outil simple est qu’il permet d’amorcer le reconditionnement de l’esprit et d’entamer le processus de changement d’une recherche constante d’une validation externe à la recherche d’une validation et d’une approbation internes. Si une personne dépend de la permission des autres pour être fière, heureuse, etc., cela signifie que son estime de soi est à la merci des autres, ce qui revient à donner aux autres son pouvoir.

Il est important de les amener à remarquer ces choses eux-mêmes, plutôt que de leur faire remarquer, et de les laisser les identifier pour les aider à se valider intérieurement. Vous ne devriez pas les valider en premier, amenez-les à se valider eux-mêmes, démontrez-leur que vous êtes d’accord et élaborez si nécessaire. Si l’estime de soi d’un individu ne se construit qu’à partir d’une validation externe, elle dépendra alors toujours d’une validation externe. Ce qui la rend instable et incertaine. Conséquemment, votre client aura toujours besoin de quelqu’un pour se valider pour se sentir bien. Ce qui signifie que le monde

extérieur détient le contrôle de sa valeur, des actions qu’il posera ou non, et de son bonheur.

Avec le temps, tous ces facteurs ont un effet profond sur la façon dont le cerveau réagit et s’organise — une personne ayant une pauvre estime de soi devra réfléchir sérieusement à ce qui précède — lorsqu’elle doit vraiment y réfléchir, son cerveau doit chercher de nouvelles ressources (et lorsque cela se produit, sa façon de penser sera modifiée au niveau neurologique).

Ces outils petits, mais simples, permettent à vos clients de commencer à remarquer les choses positives à propos d’euxmêmes, ultimement, cela leur permettra de changer leur perception du monde. Plus nous entrainons notre cerveau à remarquer le positif, les occasions d’être fier.ère ou heureux.se, plus nous le programmons à laisser entrer le positif, mais le contraire est aussi vrai. Une pauvre estime de soi peut être provoquée par le sentiment de ne pas se sentir « assez » dû à des expériences passées ou d’un discours interne négatif (ce critique interne), une fois cette croyance ancrée dans le cerveau, celui-ci déformera, supprimera, et généralisera toute information entrante pour qu’elle corresponde à ce sentiment de ne pas être « suffisant.e ». Alors, changer le discours interne est là où il faut commencer pour offrir à vos clients et à vous-même l’estime de soi intrinsèque, vous redonnant du même coup votre pouvoir.

Installée à Auckland, en Nouvelle-Zélande, Jen Rieder utilise ses propres méthodes transformationnelles éprouvées qui combinent la science de la neuroplasticité aux principes de la PNL, de la Time Line Therapy™, de l’hypnose, et des méthodes psychologiques.

Jen aide ses clients à mettre un terme à leur propre baratin en exposant et en dévoilant la cause souche et la vérité derrière leurs blocages en matière de réussite et d’abondance, leurs comportements destructeurs, leurs croyances limitatives, et leurs plafonds de verre, en les soignant et en les transformant de l’intérieur vers l’extérieur.