KEY SUPPLEMENTS EVERY FITNESS PROFESSIONAL SHOULD KNOW
TRAINING THE OLDER ADULT: FROM RESEARCH TO PROGRAMMING Understanding Weight Cycling MINDFULNESS & PAIN MANAGEMENT
The Power of A Brain Bank Better Every Year
STEP OUTSIDE SOCIAL MEDIA
In today’s world, age signifies less while vitality signifies more, transcending mere chronological numbers. At 62, I proudly defy the stereotypes that label us as ‘old’ or ‘older adults.’ Instead, I embrace a lifestyle that champions fitness, energy, and health—a lifestyle that challenges conventional notions of aging. Active aging is not about counting years; it is about engaging fully with life—through exercise, nutrition, brain health, and attitude towards time. Aging is a canvas painted by daily choices, redefining a concept that should inspire, not confine. This issue on Active Aging urges us to reconsider growing older, celebrating each decade.
Let us discard outdated labels, celebrating vitality and resilience. Let us inspire others—members, clients, friends—to adopt a proactive stance towards aging, redefining it with grace, strength, and purpose. Age is not a limit but a challenge, offering daily opportunities to rewrite our aging story
with enthusiasm and courage. Abraham Lincoln’s quote resonates: “It’s not the years in your life that count, it’s the life in your years.” This captures active aging’s essence: vitality and zest matter more than years lived. Each day lets us redefine aging—living with purpose, resilience, and a wellness commitment. Let us embrace this journey, inspiring others to join in rewriting the aging narrative. Together, we foster a future where age is not a barrier but a path to growth and fulfillment. Remember that Active Aging is the top health and fitness trend on the canfitpro 2024 Top 10 Health & Fitness Trends report. That says it all!
Read on and embrace the learning. Meet our incredible award finalists who will be celebrated at the upcoming canfitpro Global conference and tradeshow. Hope to see you there!
Maureen “Mo” Hagan Chief Operating Officer
July/August 2024
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
Manager of Marketing & Communications Tanay Mulukutla, tmulukutla@canfitpro.com
Certification Experience Manager Daniela Goode Thomas, dgoodethomas@canfitpro.com
Senior Account Manager, B2B Sales Bill Loker, bloker@canfitpro.com
Member Experience Manager Lorenz Nikko Dizon, ldizon@canfitpro.com
Dr.
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.
canfitpro is a division of Canadian Fitness Professionals Inc. Canada Post Canadian Publications Mail Sales Product Agreement No.
5
Help
The
Design effective programs to support the cervical spinal health of your clients
Movements are designed within the kinetic understanding of how athletes move and train
This
Offset
CANFITPRO IS LOOKING FOR EXPERIENCED FITNESS PROFESSIONALS TO JOIN OUR TEACHING TEAM!
Amanda Shulba | Windsor, NS “ ”
Being a PRO TRAINER has allowed me to offer top-tier certifications, attract more clients, and establish myself as an expert.
canfitpro is actively recruiting PRO TRAINERS in the following locations and programs: APPLY TO JOIN OUR PRO TRAINER TEAM!
• British Columbia – PTS, TRX
• Saskatchewan – PTS, FIS, TRX
• Manitoba – PTS, FIS, TRX
• Newfoundland – PTS, CPR, TRX
Mike Kelly | Ottawa, ON “ ”
Choosing canfitpro was a natural fit due to their stellar reputation and extensive reach within the fitness industry.
The Studio Display, exclusively available on the M3i Studio Plus and the M3i Studio
• RIDE BY COLORTM
• 72 Gears
• Latest Wireless Fitness Technology
• Generator Power
– No Cord, No Batteries
• Four-Dimensional Ride Experience
• 5, 6 or 7 FTP Zones
• Heart Rate
• METs
• Speed
•
By Erin Phelan
The Canadian Fitness Industry is experiencing an incredible, dynamic period of growth and evolution – and we are in a moment in time when our businesses are not only thriving, but we are positively impacting the lives or Canadians. Consumers have changed – and health and fitness are not simply about the workout. The physical, mental, and spiritual reasons for getting active have impacted our industry’s rebound recovery in the last few years.
In fact, Canada follows the global trend seen in countries like New Zealand and the United Kingdom, where the “why” of joining or staying committed to a gym or health club has
changed – consumers have moved away from body transformation goals to holistic, health-oriented goals, and exercising for mental health. This provides a huge opportunity for fitness businesses to expand their reach, offering recovery, nutrition, and mental health-driven programming that will reinforce the message –health is wealth.
From Generation Z leading the most populous demographic in the gym, to Millennials and Gen X using exercise to find balance in their lives, to active agers wanting to increase health span, to the fundamental role the fitness industry plays in lowering chronic health conditions
and positively impacting our health care system, there is no limit to the potential the fitness industry holds. Let us look at the State of the Industry for 2024, and where we are heading.
According to Statistics Canada, the fitness and recreational sports centres sector, which includes gyms and fitness clubs, community centres and athletic training spaces, has shown a marked recovery from the pandemic. In 2022, the sector saw operating revenues rise by 38.6% to $4.3 billion, a significant rebound after the challenging pandemic years. Operating expenses also increased by 32.8% to $4.1 billion, resulting in a
modest profit margin of 3.4%.
There has been substantial growth in the High Value Low Priced (HVLP) gym market, which is projected to surge to one billion dollars USD by the end of 2029, propelled by increased urbanization. But do not rule out boutique fitness. This has seen significant growth in the last few years as users cite social interaction, community, and connection for their reasons to join and stay.
The reports are in and member check-ins at the start of 2024 exceeded pre-COVID numbers,
which is a great sign for our industry and indicative of a strong recovery and increased demand for fitness. According to ABC fitness, this resurgence is driven by a heightened awareness of the vital importance of health and wellness among Canadians, who are interested in not simply getting healthy, but staying healthy. What is most promising is that membership numbers grew for each age group – from 8% growth in adults, to more than 17% growth in youth.
While, for a few years, gym owners could not move away from “virtual” or “hybrid” programming, 2024 has been trending toward the power of the in-person fitness experience. This is seen in record-number demand for fitness classes, the increased popularity of strength training equipment the gym provides, and the social benefits of being part of a gym community.
AI and technology are here to stay. Fitness Industry Council of Canada’s (FIC) webinar on AI drew attention to the ways AI can supplement and improve efficiency rather than replacing humans. Fitness professionals who can use AI savvy to build beginner programs that bring in more revenue while serving more clients, and maintaining the human connection, is one trend we are keeping an eye on.
Globally, around 2.36% of the population are gym members. Sweden and Norway have the highest percentage of people with gym memberships with 22%. The United States is third on the list with 21.2% of residents having a gym membership. In Canada, 16.67% of the population had gym memberships in October 2021. Those numbers dipped down between 2021 and 2023 but are starting to climb up again.
The term health span has gained popularity in the last few years and gyms across the country are aware that active agers have different objectives for being in the gym. Functional fitness, balance, activeaging specialists, and equipment for this population continue to gain importance in the fitness industry.
Within the next twenty years, one in five Canadians will be over the age of 60 and this provides a huge opportunity to help them stay strong, independent, and healthy – which is good for the population, and good for our health care system.
The greatest impact the fitness industry can make is to improve the lives of Canadians. FIC continues to lobby the government to revise line 33099 to allow gym memberships to be considered a medical expense; provincially, Newfoundland and Labrador implemented a Physical Activity Tax Credit in 2021, setting the stage for what is possible in other provinces. The tide is rising, and with it the ships of the fitness industry.
Our industry’s resilience, passion, commitment, and adaptability will be crucial in sustaining growth and meeting the health and wellness needs of Canadians in the years to come. With purpose as our North Star, we are driven to succeed.
Erin Phelan is a health and wellness expert and the marketing and communications specialist for Matrix Fitness Canada. Erin is also the communications Director for Fitness Industry Council of Canada. With her roots in group fitness, Erin is the proud owner of the Fitfam, a virtual health and fitness community with daily morning classes.
By Alicia Tyler
The Canadian gym, health, and fitness industry, valued at an impressive $6.2 billion in 2022, is rebounding well post-pandemic and is expected to grow another 9.6% by 2027. Ontario stands out as the hub of fitness establishments in Canada, boasting over 1,700 health and fitness facilities. With nearly 50,000 fitness professionals keeping the industry moving forward, the demand for skilled personal trainers, group fitness instructors, sales associates and managers is constant.
But beneath the surface of this expanding industry is a challenge most fitness facility owners and operators cannot deny: the retention of quality talent. A Brock University survey conducted among fitness professionals in Ontario sheds some light on the job satisfaction levels within the industry. While the majority express contentment with their roles,
there is a notable disparity among different job categories, with personal trainers and managers showing the highest satisfaction rates and customer service representatives notably less satisfied in their roles.
One of the critical issues the survey unveiled is dissatisfaction with wages and benefits, particularly among non-managerial staff. This, coupled with the industry’s predominantly young workforce (35% under age 30 and 34% between 30 and 39 years old), may contribute to higher-thanaverage staff churn.
As a long-time health and fitness journalist and owner of F45 Port Credit in Mississauga, Ontario, I have learned the importance of thorough and consistent hiring practices to ensure my studio’s success and mitigate potential long-term stress and frustration.
While the rush to fill positions can often feel like a fire drill, a successful hire that grows with your business requires a little more time to carefully vet and handpick individuals who resonate with your values, enhance your culture, and are energized to contribute to the business’ growth. But that is just the start. As their manager and owner, ensuring their fulfillment, sense of belonging, and empowerment within the team will turn a newbie staffer into a career employee who feels like part of the family.
Here are five essential steps to hiring—and retaining the right people—for your fitness business, big or small.
1. Define Your Core Values and Mission
Before hiring, take a step back and revisit your studio’s core values
and mission. These pillars are the foundation of your business and should guide every hiring decision. Ask yourself: What does my studio stand for? How can I integrate these values into our hiring process to ensure we bring in individuals who embody and reinforce them? For example, a one-on-one wallflowertype trainer will not bring the hype your studio needs if you are hiring for high-energy group training.
Bonus Tip: Always Trust Your Gut
Listen carefully, take your time, and get a sense of a candidate. Trust your instincts when assessing their fit with your studio’s culture and values. Look for themes and sentiments in how they describe their style that match how you think of and represent your business.
Job descriptions are more than just a list of responsibilities; they are your opportunity to attract the right talent. Be detailed and transparent about each role, including required skills, experience, expectations, and even time commitments. Additionally, showcase your studio’s unique culture, values, and benefits like free gym membership, guest passes, flexible hours and more to pique interest.
Bonus Tip: Utilize Indeed’s Tools for Hiring and Assessing
Give candidates a first-hand look into your facility’s vibe and culture by embedding a video of your gym or studio into your job posting in the “Add company photos and videos” section. To better assess candidates beyond their CV, take full advantage of Indeed’s helpful prescreening questions, quizzes, and preliminary video submissions to determine how candidates communicate and present themselves.
Make sure to expand your search beyond traditional job boards. Explore diverse recruitment channels such as social media platforms, fitness communities, and industry events. Leverage the power of networking, employee referrals, and community connections to identify and engage with top talent.
Bonus Tip: Do not Skip Reference Checks
Take time to call references—a hiring manager should never skip this step. Gather insights from previous employers or colleagues to validate a candidate’s qualifications and fit.
During the interview process, go beyond a top-to-bottom review of their resume. Use structured interviews to assess candidates’ fit with your studio’s culture, values, and team dynamics. Look for passion, motivation, and a genuine interest in fitness and wellness. Ask openended—not yes or no—questions so your candidates can elaborate and request specific examples demonstrating their skills and proven success that matter to you and your members’ experience.
Bonus Tip: Dig Into Their Online Presence
Once you have narrowed your shortlist, you may wish to put on your PI hat and do a little sleuthing into your top candidates’ online presence, if publicly available. Check their social media, LinkedIn, and Google search results for a sense of character and conduct. This step will be even more critical if this individual will be handling any aspect of your facility’s social media presence. However, it is imperative to refrain from making any discriminatory decisions based on age, race, gender, religion, or sexual orientation.
5. Prioritize Retention Strategies
Hiring is just the beginning; retaining talent is equally crucial. Invest in strategies that prioritize employee satisfaction, growth, and engagement. Offer professional development opportunities, recognize and reward achievements, gather and act on feedback, and foster a positive work environment that promotes teamwork and wellbeing. Check out this article on strategies for employee retention for hiring managers and business owners.
Bonus Tip: Clarify Expectations and Responsibilities
If your business involves diverse roles, such as trainers handling cleaning duties, be upfront about these expectations during hiring. Get verbal and written confirmation that candidates understand all facets of the role—and the time required to complete them. Have new employees sign a contract outlining specific details unique to your business.
By rethinking how you hire and focusing on these crucial steps and additional tips, you can build a team that meets and exceeds your expectations. You will continue to refine and improve hiring over time, so stay proactive, open-minded, and committed to creating a thriving workplace that attracts and retains top talent.
Alicia Tyler is a journalist and editor specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in MindBodyGreen, MoneySense, Yoga Journal, Women’s Running, and Oxygen. She is also an F45 studio owner in Toronto and a certified nutritionist and personal trainer. Read more at aliciamtyler.com
By Paul Bedford
I have spent 20 years studying member retention and using data to help operators build strategies that increase revenue while improving the member experience. As a result of our research, we have identified 10 key factors impacting retention. Here are the top three.
Visits are the primary indicator of member retention. If they do not visit, it does not matter how nice your club is, how well trained your staff are, what your offers are, what your marketing is doing, or what the secondary spend might be, they will not be a member for long.
You will need your members to
make four-to-five visits per month to improve retention. I recognize that four visits a month is not enough for members to transform their physical fitness, but as soon as that visit frequency drops below once a week, they tend to leave.
Explore ways to get members to visit a minimum of once per week or four to 12 times per month. A range means members can have flexibility around their life and it may vary week-toweek.
When you give a range, if they are within that range, they look at that as success. We also should refrain from asking the question, “How often are you coming in?” or “How long are you
thinking of working out for?” Instead ask, “Which days are you coming in, and at what time?” This is much more specific and generates more realistic visit frequency.
Look to identify what proportion of your members are visiting at least once per week or less because they are more at risk of cancelling.
The first 12 weeks are critical to your retention strategy. Post pandemic, we took data from 5,000 clubs and 1.1 million members and studied their visit frequency. From this we were able to identify members risk of cancelling based on their yearly usage patterns.
After just 12 weeks of membership, we
identified 74% were already visiting less than four times per month. They are not visiting frequently enough to maintain their membership and to establish a routine or regular exercise behaviour. Three out of four new members were already visiting less than the amount required to retain them after just 12 weeks.
Therefore, it is vital to plan what you are going to provide in the way of onboarding for those new members who need support.
When we conduct survival analysis and segment by visit frequency, compared to people who visit one to three times a month, members who visit four times per month were 36% more likely to be retained at 12 months than those that visit less frequently.
There is a strong relationship between being spoken to and retention. The rule for interactions should be interact, do not interrupt.
When members turn up, they need to be interacted with. If you are a lowcost high-volume operator and you have a very low staff model, every interaction is vital. If you are a staffed club, you have more opportunity to create those interactions. In fact, if both reception and fitness staff always spoke to all members, it is estimated that 44% of all cancellations would be avoided. Now the question is, what are you going to do to encourage your staff to talk to your members?
When you are interacting, you are trying to add to the experience and not detract from it. You want to interact when members are resting, waiting, or transitioning between areas or equipment. You do it around their activity, not during their activity.
On the way into the club is not a suitable time. On the way out is better. In the mornings, people want to come in, get out, and they
most likely do not have the time to converse. But throughout the rest of the day, when people are leaving, we can use a simple question like “When are you in next?” We want to create what we call a virtuous cycle. Visits get an interaction; interaction gets a visit.
A study we did on 32,000+ members provided us with the following data. If a member visits your club and there is one interaction in a month, they are 20% more likely to visit the next month. If the member has two to three interactions with you, they are 50% more likely to visit next month. And, if you have four or more interactions, which does require four visits, you are 80% more likely to get them to visit next month. Even if you only get one in, that could increase the likelihood of them returning by 20%.
... [IF] THERE IS ONE INTERACTION IN A MONTH, [MEMBERS] ARE 20% MORE LIKELY TO VISIT THE NEXT MONTH.
Programming is about what you offer to people as content. In a study we did in 2014, called the Black Report, we interviewed 1,012 people who had been members of at least two clubs. We wanted to understand why they joined their first club, why they stayed, and why they left. Then why they had joined the second club, why they stayed, and if they left, why they had left. What we found was that people make their initial choice based on two things; either through brand recognition or through friend or colleague recommendation.
The reason they stayed varied. The reason they chose their second club was almost always about programming. Does the club offer the types of workouts that they want? Someone going into their first club might want to do group fitness. They
look at the group fitness schedule and there are 100 classes to choose from. In their head they think this is great, “I’m going to live in this club just doing classes.” After six months, they realize the only thing they really enjoy is yoga. They look at the schedule and they say, “Well, actually, there’s only five classes a week of yoga.” When they leave, they are more likely to go to a yoga studio because it has more of what they prefer on a more frequent basis.
As members gain experience, they become more specific about what they want in their programming.
Programming is important as you need to make sure you link the content of what you are providing to the type of experience the member wants. CrossFit has done an excellent job with that.
Think about your audience, who you are delivering to, then think about your programming to support that. You may build a business to serve your own needs and training preferences, but if there are not enough likeminded people locally you are going to struggle to attract and then retain them.
Retention is improved when the experience is improved. Take some time and plan how you are going to drive visit frequency, member interactions, and the quality of the programs you provide.
Dr. Paul Bedford is the world’s leading retention expert for health club businesses. His proprietary thought leadership enables operators to lean into their data, identify key underperformance indicators, and develop a sustainable retention strategy. His experience as a Health Club operator, a research scientist, and a Behavioral Psychologist gives Paul a unique perspective on member behavior and club performance.
By Nasser Obeid
The last few years we have watched the global fitness Industry undergo the most significant transformation and come out even stronger. As the world’s leading commercial fitness supplier, Matrix Fitness Canada has watched, listened, and learned, experiencing major growth and transformation too – from shifting consumer preferences, to rapid technological advancements, to changes in how we use the gym. We have witnessed epic growth and evolution, and an industry coming together for a common goal: To help people live stronger, healthier, and happier lives through exercise.
Matrix Fitness Canada is on a mission – to improve global health and wellness. As a trusted partner to the Canadian Fitness Industry, we honour the efforts of every fitness business owner, every personal trainer, and group fitness instructor who wakes up every day to make a difference. Now, with the FIC (Fitness Industry Council)
State of the Industry, which has taken the pulse on the fitness industry in Canada, we can see the significant impact our industry has had and, as we look ahead, understand the potential we have to make Canada the healthiest country in the world.
One of the most notable trends shaping the fitness industry, not only in Canada but around the world (as we have seen from our 43 Matrix Fitness partners worldwide), is the increasing emphasis on holistic wellness. Our members are as likely to exercise for mental health as for physical health, but they also want more – they want guidance on habits and nutrition, they want community and support, they want wellness and recovery. Matrix Fitness Canada partnered with Synca to introduce their commercial massage / recovery chair as part of its offering late in 2023, and while we were not surprised at the significant demand,
we have been amazed at how it has been used in customers’ facilities as part of programming options for trainers.
Whether it is Gen Z coming into the gym to do the latest functional fitness program trending on Tik Tok, or having our members demand personalized feedback on their progress, technology is impacting the fitness industry in significant ways. COVID certainly accelerated our reliance on technology, but now we are seeing fitness club owners use it to their advantage –whether it is keeping an eye on their equipment usage to prolong the life, providing their members with virtual programming on the gym floor, or keeping new members engaged with community-based virtual platforms that help them continue to make progress on their fitness journey.
Matrix Fitness Canada’s Engage 360 provides clubs with unique ways to
stay connected to their members, and to their equipment, and our technology is evolving rapidly with the times.
Canada experienced some of the longest COVID shutdowns in the world, with gyms being closed in many parts of the country for over 180 days in total. Matrix Fitness Canada, as the nation’s leading fitness supplier, has been amazed to witness the resilience and perseverance of the fitness industry – finding new revenue streams, pivoting to provide both virtual and in-person options, and taking lemons and turning out sweet lemonade. Now, from the State of the Industry report, we can see the significant impact the fitness industry has on not only our economy – from the point of gym memberships and taxable generated revenue – but the huge economic impact a fit and healthy population has on the Canadian
economy – from reduced rates of chronic illness to improved mental health.
We predict that the fitness industry will continue to get stronger, facing new challenges and seizing opportunities as they come. As a key sponsor of FIC, Matrix is proud to support their efforts - provincially and federally – to have physical activity tax credits, or financial incentives such as allowing gym memberships to be considered as a medical expense. By continuing to advocate for the Canadian fitness industry, and the health of all Canadians, through encouraging not only physical activity initiatives, but the enormous impact that fitness professionals have every day, we foresee that the Canadian fitness industry will experience growth in unprecedented levels in the next five years.
Matrix Fitness Canada is proud to be
not only one of the Canadian fitness industries’ preferred suppliers, but a trusted partner. We are working together to improve the health and wellness of Canada, and we honour the work of the fitness industry in all you do!
Nasser Obeid is the President of Matrix Fitness Canada, a division of Johnson Health Tech, the world’s fastest growing commercial fitness company. With over twenty years’ experience in the Health & Fitness Industry, which began with his Kinesiology degree from McMaster University, he has impacted the lives of millions of people across the globe. Nasser and his team at Matrix Fitness are committed to helping Canada become the healthiest nation in the world.
By Jessica Maurer
HOW LONG CAN YOU GO WITHOUT CHECKING YOUR SOCIAL MEDIA ACCOUNTS? WOULD YOU PANIC IF META SUDDENLY WENT DARK FOR A WEEK, KNOWING YOUR ENTIRE MARKETING PLAN HINGES ON SOCIAL MEDIA?
In recent years, the landscape of social media marketing has shifted dramatically. Businesses that once relied heavily on organic reach from platforms like Facebook and Instagram now face declining visibility challenges. This trend is exacerbated by the rising advertising costs on these platforms, making it harder for businesses to find a return on their investment. This shift poses a significant challenge for solo entrepreneurs with limited resources and budgets. Relying solely on social media for marketing is usually no longer a sustainable or effective strategy.
The problem with putting all your marketing eggs in the social media basket is the lack of control and ownership over your audience.
Social media algorithms can change overnight, impacting how your content is distributed and who sees it. This lack of control can lead to sudden drops in engagement and visibility, affecting your brand’s reach and growth. Additionally, with the growing concerns around data privacy and user preferences, relying solely on social media for customer interactions can limit your ability to build meaningful, long-term relationships with your potential audience.
To address these challenges, businesses must diversify their marketing channels and build a “holistic approach” that includes online and offline strategies. This might involve investing in email marketing and exploring partnerships or collaborations with other businesses to expand your reach. By diversifying your marketing efforts, you can mitigate the risks of relying solely on social media and build a more resilient and effective marketing strategy overall.
So, how can you engage with your
audience outside of Zuckerberg’s realm? Here are five key connection points to consider.
Let us start with a solid foundation. Your social media strategy should drive traffic to your website, or a capture page where visitors can dive deeper into your brand and offerings. Capturing their information on your site allows you to stay connected beyond social media platforms.
Remember, currency is not just money; currency is time and a valid email address. You should provide valuable information to your audience in exchange for a valid email address. Consider what your target market is struggling with or searching for at 2:00 a.m. (also known as their pain points). Now, provide answers in exchange for their contact information.
Once you have them in your email system, do not just send them newsletters and sales flyers. Instead,
connect with your audience by sending nurturing content that surprises and delights them. Continue to answer their pain points, establishing trust in your expertise and loyalty to your brand.
Direct connections with potential clients allow you to build a more personalized and meaningful relationship with your audience. You can tailor your communication to their specific needs and preferences when you interact with potential clients directly, whether through phone calls or face-to-face meetings. This personalized approach enhances customer satisfaction and increases the likelihood of converting leads into loyal customers. Direct connections also enable you to gather valuable feedback and insights directly from your audience, helping you refine your overall marketing strategy.
Building direct connections helps you establish trust and credibility with potential clients. In an era where consumers are bombarded with marketing messages from all directions, trust has become a precious commodity. By engaging with clients directly and providing them with valuable information, assistance, and support, you demonstrate your expertise and commitment to their success. This builds trust over time and increases the chances of clients choosing your business over competitors. Additionally, direct connections allow you to stay top-of-mind with clients, making it easier to nurture leads and generate repeat business or referrals in the future.
You are not Super Target; trying to be everything to everyone can dilute your brand and stretch your resources thin. Recognizing your specific expertise and the boundaries of your scope of practice is essential. Your audience will likely have diverse needs that extend beyond what you can offer, and that is okay. Instead of trying to do it all, focus on what you do best and collaborate with other businesses to create comprehensive solutions for your clients.
Building partnerships with complementary businesses can be mutually beneficial. By teaming up with companies that offer services or products that complement yours, you
can create a more holistic offering for your audience. This enhances the value you provide and opens new opportunities for cross-promotion and reaching a wider audience. Additionally, fostering relationships with local business owners and community leaders can lead to organic promotion and inclusion in future events, where you can have more direct connections with potential clients. These partnerships can amplify your brand presence and establish you as a trusted resource within your industry and community.
Harnessing the power of referrals can be a game-changer for your business. The statistic that people are 84% more likely to purchase when referred by a friend highlights the significant impact word-of-mouth recommendations can have on consumer behavior. Encouraging your clients to invite their friends, family, and neighbors to engage with your business can lead to a steady stream of new customers who are already primed to trust and value your offerings.
However, leveraging referrals goes beyond passive actions like commenting, liking, and sharing on social media. Empower your clients to actively bring people into your business by inviting them to attend classes, events, workshops, or other experiences you offer. This expands your reach and creates a sense of community and belonging around your brand. Clients who bring others into your business essentially endorse your services, making their referrals highly impactful and effective in driving conversions.
To maximize the potential of referrals, consider implementing a referral program that rewards clients for bringing in new business. This could involve offering discounts, freebies, or exclusive perks for the referring client and the new customer. By incentivizing referrals, you create a win-win scenario where loyal clients are motivated to spread the word about your business, leading to increased sales and customer acquisition.
Leveraging other platforms and media outlets can significantly boost your visibility and credibility as an expert in your field. Identify your target markets’
favorite podcasts, blogs, or tv news shows. Reach out to the creators and express your interest in being a contributor or guest. Sharing your insights, knowledge, and experiences on established platforms not only exposes you to a broader audience but also positions you as a thought leader within your industry.
Do not overlook traditional media avenues like local TV and radio stations. They can be valuable platforms to highlight your expertise and reach a broader local audience. Pitching yourself as a guest or expert commentator on relevant topics can lead to valuable exposure and recognition within your community.
Additionally, consider collaborating with other experts and contributing to publications in your industry. Writing guest articles, participating in panel discussions, or being featured in interviews can enhance your credibility and authority. By spreading your content across various media sources, you amplify your message and build a robust reputation as a go-to expert in your field.
The evolution of social media marketing has ushered in a new era of challenges and opportunities for businesses. While platforms like Facebook and Instagram remain valuable tools, relying solely on them for marketing can be risky. By incorporating strategies such as email marketing, direct connections, partnerships, referrals, and leveraging media platforms, you can create a comprehensive and resilient marketing approach. These strategies help you build trust, provide value, and stay engaged with your current and potential clients.
Jessica Maurer is a recognized fitness business consultant and strategist. Her international presentations and consultations for various brands underscore her commitment to helping fitness professionals and businesses realize their full potential. Jessica is currently the Director of Product Development and Education at FIT4MOM and the creator of the FIT4MOM Prenatal and Postnatal Fitness Certification.
To help you stay ahead of the rising trend in strength training, Precor has stepped up its game with a full suite of products.
Your cardio floor is the cornerstone of your facility. You can count on Precor to meet your exacting standards and perform flawlessly for you and your exercisers.
We’re here to help you succeed by providing high-quality and steadfast reliable equipment that is backed by an unrivaled customer support team.
By Robert Linkul, M.S.
THE LOSS OF MUSCLE MASS AND FUNCTION, THAT IS THE DEFINITION OF SARCOPENIA. SARCOPENIA IS OFTEN REFERRED TO AS AN OLDER AGE-RELATED DISEASE EVEN THOUGH THERE IS RESEARCH TO SUPPORT THAT PEOPLE AS YOUNG AS 30 ARE BEING DIAGNOSED WITH IT.
Weakness and the loss of function does not target old age, it targets sedentary people who do not challenge their bodies to become, and stay, strong.
In the past, most people diagnosed with sarcopenia where older as older adults were not educated on the need to keep themselves in good muscular health and in the proper ways to do so. Now we know (“and knowing is half the battle” – GI Joe) that older adults should learn and continue resistance training over the course of adulthood to ward off the damages of sarcopenia. This will help build and maintain muscle mass, bone density, reduce excess adipose tissue, maintain a healthy body fat percentage, and reduce the risk of falling as the aging process occurs.
As a fitness professional, you know that falls are a great concern for older adults as they can lead to catastrophic injuries that can alter quality of life. Fourteen million older adults fall each year (that is one in every four over the age of 65) costing 38,742 people their lives as their falls were fatal (NSC Injuries). Falls occur typically due to the lack of stability, balance, mobility, and coordination. All four of these components of physical fitness can be, and are, improved through resistance training and specifically through eccentric, high velocity, and power-based resistance training.
In this article, I will showcase three research articles that will help you develop your programming for your older adults. These articles feature content that will address sarcopenia concerns by building or maintaining muscle mass, addressing osteoporosis concerns by building or maintaining bone density, and by
reducing fall risk concerns through strategic training strategies that will keep your older adult clients stable, well balanced, and capable of moving their bodies quickly (power) at a moment’s notice.
... A DENSER LUMBAR SPINE, TOTAL HIP AND FEMORAL NECK CAN BE THE DIFFERENCE BETWEEN LIFE AND DEATH.
This article looked at the benefits of resistance training for older ages in two groups, the first was a group ranging in age 65-75 and the second group was 85+. The groups were pretested for strength and function, retested after six weeks and then posttested once the 12 weeks of three days a week training were completed. A battery of tests was used to measure their improvements including one repetition max efforts (strength), timed up and go (TUG)(performance), and body fat percentage (Body Mass). Over the 12 weeks of training, five exercises were performed including leg press, quadriceps extension, chest press, seated row, and seated pull downs. Training took place over 20 minutes as participants performed sets of 8-12 repetitions. At the conclusion of the training, both groups showed significant improvements in strength and performance highlighting that resistance training is beneficial for all ages.
simple as five fixed, selectorized leverage-based exercises that are not personalized or specifically designed to their needs, three times a week for 20 minutes can bring a significant amount of life changing strength and ability to the aging body. Imagine how great their improvements could be if the programming was personalized to their specific needs with free weight exercises that gave
a daily life functional (life-applicable strength) return. A basic full body strength training program produces remarkable results for ALL ages. However, a more personalized and tailored resistance training program will produce an even better return.
This article is a systematic review of 25 studies that collectively featured the benefits of high velocity resistance training (HVRT) for older adults and its effect on their bone density. These articles collectively discuss the application of HVRT as a rapid concentric lifting phase (less than one second) followed by a controlled eccentric phase (two to four seconds or more) with a load of 40-80% of the lifters one repetition maximum while training at least twice a week. Implementing the HVRT training strategies for six months (or more) produced an increase of 0.9 to 5.4% in bone density at the lifter’s lumbar spine, total hip and femoral neck.
HVRT lifting is beneficial in developing muscle mass and bone density in older adults. Lifters can perform compound/ complex based selectorized machine based exercises like chest press, seated row, overhead press, pull downs, and leg press or free weight exercise like single arm snatches, single arm cleans, sit to stands, deadlifts, split squats, overhead press, and seated rows with a fast concentric phase (one second or less) followed by a slow eccentric phase (two to four seconds or more) with a load of 40-80% of their one repetition max (or an RPE of four to eight) twice a week or more to increase their overall bone density. Maintaining or increasing bone density through the aging process is extremely important as 50% of falls that produce a broken hip (in those 65 year of age or older) results in death within the next six months. Establishing a denser lumbar spine, total hip and femoral neck can be the difference between life and death.
3. The Sit to Stand (STS) Muscle Power Test: An Easy Inexpensive and Portable Procedure to Assess Muscle Power in Older People
This article looks at the value of utilizing the body weight Sit to Stand (STS) test to evaluate older adults power output as its comparable to the power output test using a common leg press. This study reviewed 40 community dwelling older adults (7087) and another 1804 older adults (67101) to investigate their power output using the STS assessment. Compared to a leg-press test, the STS found no significant differences between the two velocity tests making both equally effective. The STS muscle power test proved to be a valid and easier to apply assessment using low time, space, and material requirements. Participants start seated and perform five complete sit down and stand-up repetitions as quickly as possible for time. Participants should fully lock out their legs on standing and unload their weight to the box/chair. This score is recorded and used to identify if they are of adequate power. Those with lower STS scores are seen to
be a higher fall risk due to the lack of strength and speed to coordinate stable movement.
Key Take Aways: The STS assessment has proven to be an equally effective assessment tool without the required use of an expensive leg press machine or access to a fitness facility. The STS is a simple, inexpensive, and efficient way to assess an older adult’s power output using only their body weight, a “to parallel” height chair or bench, and a stopwatch. The STS power test is independently associated with physical and cognitive function and a major component for screening older adults for sarcopenia, fall risk and/or poor quality of life. The average score for men (ages 40-80+) is 5.96 seconds and for women (ages 40-80+) is 6.64 seconds.
Building and maintaining muscle mass through resistance training as people age is crucial in warding off the demands of sarcopenia. The above reviewed articles should
assist personal trainers and strength coaches in building more efficient, safe, and effective program designs that aid their aging adult clients in successfully maintaining a healthy lean muscle mass that keeps them capable, able, and active well into their golden years.
Robert Linkul is the owner of TOA (Training The Older Adult), a personal training studio and online continuing education provider for fitness professionals. Robert has his master’s degree in personal training, is the NSCA’s 2012 Personal Trainer of the Year award winner, a 2017 NSCA Fellowship inductee and was voted on to the 2021 NSCA Board of Directors (Personal Trainer Position).
By Ryan Kideckel
EVERY PERSONAL TRAINING CLIENT HAS A UNIQUE HEALTH HISTORY, MOVEMENT CAPABILITIES, AND PERSONAL GOALS. AS SUCH, EACH TRAINING PLAN I CREATE MUST BE INDIVIDUALIZED TO MEET EACH CLIENT’S WANTS AND NEEDS.
Still, the two-part goal that I have for every client is always the same. First, I want exercise to become a habit as
engrained as brushing one’s teeth. Second, I want my client to continue with exercise until the day they die. The former goal ensures that my client will have an increase in both quality and quantity of life; the latter ensures that the quality lasts as long as the quantity.
Closing the gap between healthspan and lifespan has become an increasingly popular topic in the
media. In Canada, the “number of years in good health an individual is expected to live” is 69.7 according to the most recent data available. For that same period, the life expectancy at birth in Canada was 82.1 years. That is a gap of over 12 years!
Aging is marked by several physiological changes: decreased strength, power, muscular endurance, muscle mass, bone mineral density,
balance, and aerobic capacity. The physiological changes that can be expected from a resistance and cardiovascular training program include increased strength, power, muscular endurance, muscle mass, bone mineral density, balance, and aerobic capacity. Resistance and cardiovascular training directly counteract the physical deterioration that comes with aging. And it is not just a matter of prevention –older adults can expect to see improvements in their functional capacities and physiological markers with regular exercise.
Practically speaking, training for older adults should not look much different than training at any age. Informed decisions about where to start and how to progress are important no matter what stage of life you or your client is in. That being said, there are three oft-cited indicators that can guide some of our aims when the goal is an improved quality and quantity of life: increased grip strength, an ability to stand from the floor unassisted, and a high daily step count.
In a review by Bohannon, grip strength is shown to be consistent gauge of “overall strength...bone mineral density...quality of life [and a predictor of] all-cause and disease specific mortality.” Playing with grandchildren, swinging a tennis racket, and carrying groceries are just a few of the things that a thriving
active older adult with great grip strength can do.
In a retrospective cohort study, over two thousand adults between the ages of 51-80 performed a Sit to Rise Test (SRT), were scored, and then were followed up with an average of six years later. In this test, participants begin in a standing position and are asked to sit down on the floor, then stand back up, using the minimum assistance necessary. Not surprisingly, “musculoskeletal fitness, as assessed by SRT, was a significant predictor of mortality.” The ability to rise from the floor without assistance suggests one has the lower body strength, balance, and coordination to prevent falls or get up from them if they do occur. It also means enjoying yoga classes, playing adult league hockey, or taking the stairs instead of an elevator.
A meta-analysis analysed the results of seven studies that explored the relationship between daily step count and all-cause mortality. It found “the risk [of all-cause mortality] decreased linearly from 2700 to 17,000 steps per day.” That is great news for anyone overwhelmed by the idea that they must get 10,000 steps a day to be healthy; any additional steps above what you are already doing will lead to better health. Walking is beneficial to the cardiovascular system, and so will help reduce illness and disease with age. For the older athlete, it can also mean accessing parks and hiking
trails, covering the golf course by foot, or leaving the car at home to run errands.
Based on these findings, training for active aging should include exercises to improve full body strength, balance, and coordination, while also incorporating a plan to progressively increase daily step count. This will look different for everyone, but exercise variations that I recommend including are step-ups, single leg deadlifts, rows, and weighted carries, completed at a frequency of two to three times per week, plus at least 30 minutes of daily walking.
Regular exercise for older adults will help prevent frailty, falls, and injury risk, ward off illness and disease, and reduce all-cause mortality. Though the real magic of exercise is not in what it prevents, rather, it is in what you gain - an improved quality of life year after year.
Ryan Kideckel is a Level 5 Personal Trainer at GoodLife Fitness Kelowna, a National Trainer for GLPTI, and a Content Developer for the GoodLife App. He believes that empowering people to become the strongest version of themselves will give them the opportunity to live their most fulfilling life.
By Jill Hewlett
IT IS OFTEN REFERRED TO AS YOUR ‘COGNITIVE RESERVE’ AND IT IS WHERE YOUR GREATEST WEALTH RESIDES.
This is interesting and valuable information because it enhances one’s understanding of the REAL bottom line in their lives and workplaces - the power and value of their brain! Like the Federal Reserve which is intended to ensure a healthy and stable economy, your Brain Bank is what can support a healthy and stable YOU.
In the late 1980s, researchers were shocked to discover individuals who had no apparent symptoms of dementia while they were alive. However, at autopsy they were found to have brain changes like those with advanced stage Alzheimer’s disease!
With further investigation, it became attributed to these individuals having a large enough cognitive reserve to prevent the dementia symptoms from
appearing. The cognitive reserve is like a ‘cushion’ that offsets brain damage or deterioration. It allowed these individuals to continue to function normally during their living years.
The concept of having a ‘brain cushion’ is like having a ‘financial cushion’ that you can rely on in times of economic challenges. Along the same lines, a ‘brain cushion’ allows you to weather the impacts of stress,
With a healthy cognitive reserve, you can:
• Ward off degeneration
• Maintain brain health as you age
• Improvise and find alternate ways of getting a job done
• Make additional resources available to cope with challenges
• Function better and longer, even if exposed to unexpected life events such as stress, surgery, or toxins
As you work to create and to fortify an abundance of healthy and strong neurological pathways through quality lifestyle choices and habits, you invest into building your cognitive reserve. In contrast, unhealthy lifestyle practises lead to sparser and weaker neurological connections, which inevitably predisposes an individual to brain health issues and degeneration.
Thankfully, neuronal growth and neuroplasticity are lifelong processes, so you can build up your brain’s supply of “extra roads”, like dollars in a savings account.
You can do this by:
1. Trying new things
2. Engaging in hobbies
3. Continuing to learn
4. Taking courses and workshops
5. Cultivating your social network
6. Getting outdoors, inhaling fresh air
7. Eating healthy fresh foods
8. Supplementing with essential nutrients
9. Exercising and moving daily
• The more you continue to activate your brain and mind, the more neural pathways (links) you will create between your neurons.
• The more neural pathways you have connecting your neurons, the easier it is for your brain to smoothly redirect signals and traffic around problem areas (such as injured areas, or amyloid plaques), and still get all the nerve messages to their destinations effectively and on time.
• This is why, and how, a person at autopsy can show tangible signs of Alzheimer’s, but during their living years, it was not at all noticeable by their mental sharpness or behaviours.
A cognitive reserve explains not only just how to ward off dementia but also that you can continue getting sharper at any age. Nothing about aging prevents you from doing so!
In fact, there is no such thing as being too old or too young to start building up your cognitive reserve. There is really no downside to it. In addition,
most importantly, there is absolutely no reason to assume that your sharpest days are behind you, even if you are well into your golden years.
The overall health and state of your brain bank is up to you. You carry the same brain throughout your life span; you cannot get a new one - so it is best to invest proper time and care into the one you have.
As fitness professionals, you are in an ideal and critical position to support yourself and your clients in improving current and long-term brain function and building a robust cognitive reserve. By leveraging self-awareness and movement, your superpower neuroplasticity gets activated, brain cells strengthen, and new growth inevitably occurs.
Jill Hewlett is an internationally recognized Brain Fitness Expert & Wellness Authority. Licensed in Educational Kinesiology and Brain Gym® for over 20 years, Jill combines user-friendly neuroscience and inspired common sense strategies to draw out the natural leadership, resources, and resilience in individuals and organizations to achieve greater productivity, wellness, and success.
NORDIC POLE WALKING IS AN EFFECTIVE FULL BODY WORKOUT THAT PROMOTES LIFELONG MOBILITY FOR ACTIVE AGING
By Lorne Opler, M.Ed.
I
OFTEN GET INQUISITIVE ONLOOKERS WANTING TO KNOW WHY I AM SIDEWALK SKIING SANS SKIS. IT IS AN OPPORTUNITY FOR ME TO INTRODUCE ONE OF NORTH AMERICA’S BEST KEPT FITNESS SECRETS, NORDIC POLE WALKING (OR NORDIC WALKING).
With summer in full swing, it is the perfect time to introduce this activity to clients and participants. It has been gaining more attention in the fitness industry, and thanks to its affordability, portability, and its many health benefits, Nordic pole walking is becoming a growing fitness trend among older adults.
Part walking, part cross-country skiing, Nordic walking takes conventional fitness walking to a new level of performance, combining a cardio workout with an upper body strength workout thanks to the distinctive design of the poles. Pushing the angled pole tips into the ground creates resistance that acts upon the upper body muscles. That is why Nordic walking is considered such an effective total body workout; it activates 90% of all skeletal muscle.
Pole walking originated in Finland and can be credited to the initial work of physical education teacher, Leena Jääskeläinen, who, in 1966, introduced “walking with ski poles” to her students. More than a decade later, in 1979, fellow Finn, Mauri Repo published a book called Hiihdon Iajiosa (translated into English, Cross Country Skiing Training Methodic) in which he discussed ways crosscountry skiing could be practiced yearround. And a decade later, in 1988, fitness enthusiast Tom Rutlin brought Nordic walking across the Atlantic, introducing his “Exerstrider” poles to a North American audience.
Since then, Nordic pole walking has been gaining in popularity, visibility, and awareness, in part due to physical therapists promoting the poles as both an excellent rehab tool and an
effective full body fitness activity for older adults. Jon Shultz, Physical Therapist and owner of Optimum Performance Physical Therapy in Urbandale, Iowa, USA is one of the early adopters of poles in his profession. “A product representative introduced the poles to me years ago, and I have been using and promoting them ever since. Polling is a simple to learn, simple to practice full body exercise that my patients could perform comfortably and easily,” he says. As for the benefits of pole walking for older adults, Jon knows they are numerous. “Many older adults live with rounded shoulders and backs, known as kyphosis. Walking with Nordic poles elongates the spine, activates the core, and improves posture,” he states. Two more benefits Shultz adds: Pushing the poles into the ground with each stride activates and strengthens the core and oblique muscles, improving balance, coordination, and stability. And because older adults tend to gain weight due to a slower metabolism, using Nordic poles burns up to 40% more calories than conventional fitness walking alone.
Greg Bellamy, President and Co-owner of Nordixx Pole Walking Canada, is an equally vociferous advocate of pole walking for older adults. “Many, if not most, older adults have some degree of osteoarthritis in their body, especially in their hips and knees. The walking poles offload pressure on the joints, reducing pain and allowing people with arthritis to exercise with less discomfort. With less discomfort you can exercise more and longer,” says Bellamy. Indeed, one of the oft stated comments from Nordic pole users is that they can walk longer and farther than they did without the poles. Offers Bellamy, “And one of the other
often overlooked advantages of pole walking is its positive psychological effects. Nordic pole walking is a great outdoor group activity that combines the physical benefits of exercise with the mental health benefits of socializing with people.” Lastly, he adds, another benefit is that poles are adaptable to any surface - from pavement (using specially designed rubber “feet” that grip the surface) to sand and grass (with the “feet” removed, exposing tapered carbon tips that prevent surface slipping).
But the best promotion for pole walking comes from enthusiasts themselves, like Frances Mulville of Toronto. The 79-year-old outdoor aficionado has high praise for the poles. “The poles make walking easier for me. I have great confidence when I walk with them,” she says. “My weight has gone down, my heart rate has improved, I feel less pressure in my low back, and I have more energy and less fatigue when I pole walk. Plus, the poles force me to walk upright.”
Can there be a better plug for poles than Mulville’s testimony? Her effusive endorsement “checks all the boxes” and captures the spirit of why, when it comes to older adult fitness, nothing beats a pair of poles for its versatility, adaptability, and its function in enhancing lifelong mobility.
Lorne Opler, M.Ed., CSCS, is an Adjunct Professor at Seneca College in Toronto, Ontario where he teaches Introductory Nutrition. He has specific interests in the areas of exercise and mental health, nutrition and mental health, fitness for older adults and people with disabilities. His freelance fitness articles appear in Muscle and Fitness magazine, ACE Fitness, and the Washington Post.
TRAIN TO GO THE DISTANCE LIKE A BOXER WITH A WINNING GAME PLAN
By Yvette Raposo
BOXING, WE TRAIN TO GO THE DISTANCE WITH SUSTAINABLE ENERGY WHILE PERFORMING AT HIGH LEVELS. TALENT AND STRENGTH CAN ONLY TAKE YOU SO FAR WHEN FACING A DURABLE, TOUGH, AND WELL-PREPARED OPPONENT.
The same principle applies to active aging and life in general. Sometimes, our toughest adversary is ourselves when attempting to align our behavior with the daily decisions that inform our quality of life.
As a former competitive boxer and a long-time personal trainer, I understand that people often have good intentions when striving for lifelong fitness and reaching specific goals. However, just like talent and strength are sometimes not enough in the boxing ring, intentions alone are insufficient for maintaining long-term health and well-being.
So, how can boxing analogies help you help your clients devise a game plan to train to go the distance while winning the fight? Boxing, with its dynamic movements, strategic approach to training, and mental focus provides an interesting perspective on what it can mean to think like a fighter and to live as a champion.
When preparing for competition, boxers enter training camp for the purpose of removing distractions while developing focus. Boxers want to see all they need to see in training so that there are no surprises on the day of competition. Training hard also means training smart so that the actual fighting part is easy, fun, and effective. Staying injury-free is another great reason to train smart and is crucial for optimal performance at the sound of the bell.
As entrepreneurs and fitness professionals, we understand the negative impact that burnout can have on our business and personal health. If this is true for us, then it also must be true for our clients. How can we
demonstrate balancing hard work and smart training so that we lead by example round after round?
When facing a tough opponent, it is important for a boxer to understand their own strengths and limitations. They say styles make fights, and every athlete brings their own unique personality into the ring but, repeatedly, we have seen how fitness beats toughness in the longevity game every time. One thing I think we can all agree on is that no matter what your style or strength is, we can all improve our chances of winning this fight we call life by doing our best to make better choices that add up to bigger returns when it comes to sustainable energy that leads to a better quality of life.
BOXING ... PROVIDES AN INTERESTING PERSPECTIVE ON WHAT IT CAN MEAN TO THINK LIKE A FIGHTER AND TO LIVE AS A CHAMPION.
Just as boxers use defensive techniques to protect themselves from punches, they also need to devise their own boundaries to recognize when the dangers of overworking and overtraining threatens their ability to perform at their best, not just physically but also mentally and emotionally.
Prioritizing our health is crucial for active aging. This includes maintaining a nutritious diet, getting enough sleep, managing stress, and staying socially connected. By taking proactive measures to safeguard our well-being, we can ensure our time is well spent by investing in behaviors that support active aging as opposed to having to counteract illness and injury when we let our guard down.
Sometimes in life, just like in boxing, it is difficult to see what is happening right in front of us. We are too close
to the action and overly invested in the desired outcome to make the right decisions for that exact moment. Boxers are trained to rely on instinct: they are also acutely aware of the need for ongoing coaching and the ability to adapt within the chaos.
In between rounds, boxers sit on the stool not only to rest, but also to reassess the game plan with their trusted coach observing from the corner. Boxers know what it takes to win by remaining open to feedback, being coachable, and always coming out of the corner with renewed energy for what is possible with the right information and inspiration.
Who is in your corner in this game of life? How are they helping you maintain a healthy perspective on what active aging can look like for you and your clients?
By embracing the lessons of boxing –training smart, focusing on developing sustainable energy, using defense as offense, adaptability, resilience, and self-care – both you and your clients can lead fulfilling and active lives for an exceptionally long time. Just as boxers train tirelessly to achieve greatness, individuals can embrace the principles of boxing to thrive as they age. So, put your dukes up and step through the ropes to embody the journey of active aging like a determined boxer with a winning game plan!
Yvette Raposo is a former boxing champion, awardwinning speaker, and Canada’s first female professional ring announcer. Yvette won the 2023 Women’s Empowerment Award for the work she is doing at the University of Toronto to implement the first of its kind boxing movement and mindset program, now heading into its’ 11th semester. Yvette’s goal is to inspire people every day to develop their own empowering stories in every way.
By Dr. Jonathan Mike
ACTIVE AGING IS AN ESSENTIAL ASPECT OF MAINTAINING VITALITY AND WELLNESS IN LATER LIFE, WITH PARTICULAR SUPPLEMENTS PLAYING A CRUCIAL ROLE IN THIS PROCESS.
Amidst the vast array of information, misconceptions, and ongoing research, it is imperative for trainers and health professionals to base their recommendations on solid scientific evidence. This article highlights key
supplements that are backed by research, offering practical advice and solutions for trainers to enhance the health and wellness of their older clients. By understanding these key supplements, trainers can better support the goals of active aging and contribute to the prolonged independence and quality of life of older adults.
Creatine is recognized as one of the most widely used supplements
globally. Its popularity was evident during the Atlanta Games of 1996, where 80% of athletes reported using it. Found predominantly in skeletal muscle, creatine plays a crucial role in energy metabolism, particularly in high-demand situations such as athletic performance.
The body typically needs to replenish one to three grams of creatine daily to maintain optimal stores. Creatine is mainly sourced from dietary meat, including fish, and about 95% of
the total creatine is stored within skeletal muscles. The breakdown product, creatinine, is lost through urine, necessitating continuous replenishment through diet or supplements.
Scientific studies have explored creatine’s benefits beyond muscle energy, highlighting its potential in clinical settings involving neurodegenerative diseases like muscular dystrophy, Parkinson’s, and Huntington’s disease, as well as other conditions such as diabetes, osteoarthritis, fibromyalgia, brain and heart ischemia, adolescent depression, and even during pregnancy. For example, supplementation has been shown to increase brain creatine levels by approximately five to 10%, although this varies significantly. This increase is crucial because while the brain can synthesize creatine, it relies heavily on limited transport across the bloodbrain barrier, facilitated by specific creatine transporters.
Recent research supports the use of creatine in preventing brain ischemia, particularly when administered before onset as a preventive measure in high-risk stroke patients. In cardiology, phosphocreatine has been employed clinically to prevent arrhythmias and improve cardiac parameters, particularly as an additive in cardioplegic solutions where it has demonstrated repeated positive effects.
For aging populations, creatine offers significant benefits by supporting muscle mass retention, improving strength, and enhancing overall physical function, which are crucial for maintaining independence and quality of life. Its role in athletic populations continues to be indispensable, providing the energy required for high-intensity training and competition. Thus, creatine’s extensive benefits across different demographics and medical conditions highlight its importance as a supplement in both health and disease management.
Curcumin is a natural polyphenolic compound extracted from turmeric. This potent antioxidant and antiinflammatory agent are increasingly recognized for its potential in addressing the challenges of aging and enhancing athletic performance.
Recent research, including studies from 2021 to 2024, underscores curcumin’s role in improving cognitive function and memory, suggesting that it can mitigate risk factors associated with cognitive decline, such as excess body weight, abnormal blood lipid levels, and elevated blood pressure. In the realm of athletics, the International Olympic Committee’s consensus statement classifies curcumin as a nutritional supplement that may enhance training capacity, recovery, muscle soreness, and injury management, making it a valuable addition to an athlete’s regimen.
Curcumin also plays a critical role in combating oxidative stress by boosting the body’s natural antioxidant enzymes and compounds. This is particularly beneficial as oxidative damage and chronic inflammation are central to aging and associated diseases, including atherosclerosis, diabetes, dementia, and cancer. The term “inflammaging” has been coined to describe the chronic, low-grade inflammation that
typically accompanies aging, which curcumin effectively combats.
Moreover, studies suggest that curcumin not only extends the lifespan of various organisms but also reduces the risk and severity of many chronic, age-related diseases. Its multifaceted action addresses multiple drivers of aging and chronic illness, illustrating its profound impact across various aspects of health and disease management. This makes curcumin a compelling supplement for both the active aging population and athletic individuals, offering benefits that span from enhanced physical performance to improved overall longevity and quality of life.
Omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), are essential nutrients known for their significant health benefits, particularly in brain function and cardiovascular health. These fatty acids are primarily consumed through the diet, with cold-water fatty fish and fish oils being prominent sources. While the body can convert ALA into EPA and DHA, this conversion is generally inefficient, with only about 1% of ALA being converted into these longer-chain omega-3s.
The typical studied dose for omega-3 supplementation is around two grams per day, equivalent to approximately 5.3 ounces of salmon, which provides about three grams of omega-3 fatty acids. However, the optimal conversion of ALA to DHA and EPA occurs when the dietary omega-6 to omega-3 ratio is between 3:1 and 4:1. Unfortunately, in many Western diets due to highly processed, highly palatable and high calorie foods, this ratio is closer to 20:1, which significantly impairs the conversion process and reduces DHA stores.
Omega-3 fatty acids play a crucial role in maintaining brain health, and both EPA and DHA have been recognized for their potential in the treatment and prevention of depression and
other mental health disorders. These fatty acids are integral to reducing inflammation and promoting recovery, making them particularly beneficial for athletes who require efficient recovery processes to manage muscle soreness and enhance training outcomes.
A newly published scientific review and meta-analysis has revealed that omega-3 supplementation has a positive impact on overall body muscle mass and strength, and found a positive effect on lean body mass, skeletal muscle mass, and quadriceps MVC (maximal voluntary capacity). This indicates the potential beneficial role of omega-3s – namely EPA and DHA in age-related muscle loss (sarcopenia).
For the aging population, omega-3s are just as crucial. They help combat age-related cognitive decline and support cardiovascular health. Given their broad range of benefits, ensuring adequate intake of omega-3 fatty acids through diet or supplements can significantly contribute to the health and wellness of both athletic and aging populations.
Magnesium, an essential mineral critical for over 300 biochemical reactions in the body, plays a vital role in the aging process, muscular contractions, and overall athletic performance. Its importance spans various physiological functions, including energy production, protein synthesis, and muscle relaxation, making it an indispensable nutrient for both aging populations and athletes.
When magnesium levels are low, muscles may contract too much, causing cramps or spasms. For athletes and older adults, this can lead to muscle discomfort, reduced performance, and a higher risk of injuries.
There are several forms of magnesium available, each with unique benefits:
Magnesium citrate: Known for its bioavailability and efficacy in improving digestive health.
Magnesium oxide: Commonly used to relieve migraine headaches and symptoms of indigestion.
Magnesium chloride: Often used for detoxification and kidney function enhancement.
Magnesium sulfate (Epsom salt): Used in bath soaks to help soothe muscle soreness and improve skin health.
Magnesium glycinate: Highly recommended for its calming effects on the brain and muscles, making it beneficial for promoting better sleep and reducing anxiety.
Each form of magnesium serves distinct purposes, allowing coaches and trainers to recommend specific types based on the individual needs of their clients, especially considering the differences in absorption rates and gastrointestinal tolerability.
For athletes, maintaining optimal magnesium levels is crucial for peak performance. It plays a significant role in energy production by activating ATP, the energy currency of the body. This process is essential for all physical activities, from basic body movements to high-intensity athletic performances. Furthermore, magnesium facilitates the repair and growth of muscle tissue by playing a pivotal role in protein synthesis.
The implications of magnesium deficiency include reduced exercise performance, increased oxidative stress, and a prolonged recovery process. A 2017 review demonstrates that athletes with higher magnesium intake experienced improved oxygen uptake and reduced heart rates during exercise, enhancing their endurance capabilities.
As we age, maintaining sufficient magnesium levels becomes even more critical due to the increased risk of health issues such as osteoporosis, hypertension, and type 2 diabetes. Magnesium’s ability to regulate calcium transport is vital for bone health, helping prevent the deterioration of bone mass commonly seen in older adults. Moreover, its role in glucose metabolism helps manage or prevent diabetes, a common concern for the aging population.
A 2024 study concluded that seniors with higher dietary magnesium had better overall physical function, which is crucial for maintaining independence and quality of life in later years.
Supplements such as creatine, curcumin, omega-3 fatty acids, and magnesium play a significant role in the comprehensive health and performance programs recommended by trainers and coaches. Each supplement offers unique benefits that can enhance various aspects of health, from improving muscle function and cardiovascular health to boosting cognitive function and reducing inflammation. When integrated thoughtfully into lifestyle interventions, these supplements can enhance the efficacy of training regimens, support recovery, and contribute to the overall well-being of diverse populations.
Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW-1, NKT3 is a dynamic trailblazer in the realm of exercise science and sports performance. He has enlightened audiences with over 85 talks at dozens of prestigious and eminent fitness organizations and has published dozens of peerreviewed scientific publications. He has authored 13 influential book chapters and consults with toptier industry companies including product development and business ventures. Jonathan is a soughtafter presenter nationally and internationally.
By Carol Harrison, RD
CLIENTS AND FITNESS PARTICIPANTS IN THEIR 30s, 40s OR 50s MIGHT NOT BE CONCERNED ABOUT BONE AND MUSCLE LOSS YET, BUT THEY SHOULD BE.
Frailty affects one in four Canadians over age 65, reducing independence and quality of life. However, frailty is not an inevitable part of aging, and preventing it can start as early as our 30s. While the causes of frailty are
varied, being physically active and eating a diet rich in protein and other nutrients can have a protective effect.
It is the combination of good nutrition and exercise that keeps our bones and muscles strong. Yet, only about half (49%) of adults get 150 minutes of moderate-to-vigorous physical activity per week, as recommended by the Canadian 24-Hour Movement Guidelines. Just one in three seniors aged 60–79 meets these guidelines.
Shortfalls in meeting nutrient needs are common. Many Canadians aged 19+ are not meeting the dietary recommendations for vital nutrients like iron, zinc, B vitamins (B12, B6, thiamin), magnesium, potassium, vitamin D, calcium and more.
A big part of the problem is that nutrientpoor, highly processed foods, like crackers, french fries, packaged baked goods, frozen pizza, and sweet drinks, comprise 42% of the average Canadian diet for those 55 years of age and older. These foods are displacing protein-rich foods and other nutrient-rich whole foods like fish, beef, beans, yogurt, eggs, nuts, and vegetables. Eating lots of highly processed foods is associated with an increased risk for frailty.
Current RDA for Protein1
Current RDA (Recommended Dietary Allowance) vs Optimal Daily Protein Intakes for Seniors (65+)
Recommended Optimal Protein Intakes for Seniors 65+ Years Based on Expert Consensus2-4
Note: Older adults with kidney disease may need to limit protein intake.
Graph adapted from: Maden-Wilkinson T et al. The BASES Expert Statement on optimising protein intake recommendations for skeletal muscle mass in older adults to support healthy ageing. The Sport and Exercise Scientist 2022. 72:8-9.
Sources:
1. Institute of Medicine. 2005. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, DC: The National Academies Press.
2. Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013;14(8):542-559.
3. Deutz NE et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr 2014;33(6):929-936.
4. Alberta Health Services, Nutrition Services. 2019. Nutrition guideline seniors health overview (65 years and older).
While calorie needs decrease with age, protein needs increase. The Recommended Daily Allowance (RDA) for protein intake in older adults is 0.8 grams per kilogram of body weight, but experts agree that this is too low.
The 2021 Quebec NuAge Study of older community-dwelling adults aged 67–84 in Canada found that optimal protein doses per meal for better physical performance and strength were 30–35 grams in men and 35–50 grams in women. For healthy young adults, about
Signs and Symptoms of Frailty
• Loss of appetite
• Dementia
• Unintentional weight
• Fatigue
• Chronic pain
• Impaired balance
• Struggles with daily activities
25–30 grams of high-quality protein per meal is generally sufficient. Older adults need more protein per meal because their bodies are less able to use dietary protein to build and repair muscle.
Research finds: Omnivorous meal resulted in greater muscle protein synthesis rates compared to the vegan meal
Sixteen healthy older adults — eight males and eight females, 65-85 years of age — participated in a randomized crossover study, where they ate a whole-food meal including beef one day and a whole-food vegan meal matched for calories, protein, and amino acid composition another day. This is the first study to compare the musclebuilding response following a complete omnivorous meal with meat versus a vegan meal.
What makes this study unique is that nearly all previous studies used protein isolates or concentrates, not meals composed of whole foods. The study found that the omnivorous meal with meat resulted in greater muscle protein synthesis rates compared to the vegan meal.
Interestingly, a 2023 report from the
United Nations Food and Agriculture Organization also found strong evidence that eating lean red meat has positive effects on muscle health.
The protein content of foods varies dramatically. That is why it can be a good idea for clients to keep a two-day food-and-drink record to check if they are getting enough protein. While it is true that meat, poultry, and fish provide more protein per serving than eggs, tofu, dairy, beans, nuts, or lentils, for optimal health, recommend a variety of fresh, minimally processed protein foods to reach the minimum target of 30 grams per meal.
Carol Harrison is a registered dietician who loves her daily workouts! She has a food nutrition communications company in Toronto. For more recipes, healthy hacks, or article suggestions, connect with Carol on
Beef: a single-ingredient protein food. Just as nature intended. With 35g of complete protein in just 100g of cooked steak or roast, beef provides a protein boost when added to any meal. A little goes a long way.
Use cdnbeef.ca to scan the UPC/barcode on any beef package. You get cooking, nutrition info and recipes with videos for 70+ cuts.
1. Open cdnbeef.ca on your smart phone to get to the Canadian Beef Information Gateway.
2. Tap the icon to begin the scanning process.
3. Click ‘Allow’ for camera access.
4. Scan the UPC/barcode on pack.
5. Get the cooking info specific to the cut in the package!
Click here for a video on the Gateway’s scanning function
INSTRUCTEUR DE COURS EN GROUPE
EXCELLENT INSTRUCTEUR DE COURS EN GROUPE
Par Marie-Eve Ricard
EN TANT
QU’INSTRUCTEUR·TRICE·S DE COURS EN GROUPE, NOTRE RÔLE DÉPASSE LARGEMENT CELUI DE SIMPLEMENT DIRIGER DES SÉANCES D’EXERCICES.
Nous sommes les piliers de la santé physique et mentale, les motivateur·trice·s du bien-être global, quel que soit le format de nos séances : en virtuel, en présentiel, en grand ou en petits groupes. Chaque fois que nous prenons la parole pour animer un cours, nous avons l’occasion de favoriser un environnement propice à l’épanouissement, à l’équilibre et à l’amélioration de la santé à tous les niveaux. Pourtant, maintenir ce niveau d’excellence demande un engagement
constant et une compréhension profonde de notre rôle en tant que catalyseurs de changement.
Première clé : NOURRIR SA PASSION
Pour exceller en tant qu’instructeur·trice·s de cours en groupe, la passion est la clé. C’est cette passion qui nous pousse à nous lever chaque matin avec l’enthousiasme de partager nos connaissances et d’inspirer nos participant·e·s à choisir la santé. Cultiver cette passion demande de se connecter régulièrement aux raisons qui nous ont initialement poussé·e·s vers ce métier. Que ce soit le désir profond de transformer des vies, de partager notre amour pour le mouvement ou simplement de cultiver une communauté dynamique, se
rappeler nos motivations fondamentales nous permet de rester centré·e·s et dévoué·e·s à notre mission.
Pour nourrir cette passion, il est essentiel de se consacrer à un développement personnel continu. Cela peut inclure la participation à des conférences, la lecture de livres inspirants, ou même le partage d’expériences avec d’autres professionnels du conditionnement physique. En restant connecté·e·s à notre motivation intrinsèque, nous pouvons maintenir un niveau élevé de motivation et d’engagement dans notre travail.
Le développement professionnel est essentiel pour rester à la fine pointe de notre domaine. En participant à des formations continues de qualité, en consultant des ouvrages spécialisés, et en écoutant des balados animés par des expert·e·s de la santé, nous élargissons nos connaissances et perfectionnons nos compétences. Cela nous permet non seulement d’offrir des séances plus efficaces et sécuritaires à nos participant·e·s, mais aussi de rester motivé·e·s et inspiré·e·s dans notre propre pratique.
Pour développer nos compétences, il est important de rester ouverts aux nouvelles idées et aux approches innovantes. Cela peut impliquer d’explorer de nouveaux styles de cours, d’apprendre de nouvelles techniques de coaching ou même de nous former dans des domaines connexes tels que la nutrition ou la gestion du stress, et aussi de nous entourer de professionnel·le·s compétent·e·s. En investissant dans notre développement professionnel, nous pouvons continuer à évoluer en tant qu’instructeur·trice et à offrir une expérience enrichissante à nos participant·e·s.
Nous avons la responsabilité de veiller à la santé physique et mentale de nos participant·e·s. Pour ce faire, il est essentiel de créer un environnement accueillant et inclusif où chacun se sent en sécurité et respecté·e. Nous visons à
guider nos participant·e·s vers un état de bien-être global, dans lequel le corps et l’esprit s’équilibrent harmonieusement, enrichissant ainsi leur vie au-delà de nos cours.
Pour prioriser le bien-être de nos participant·e·s, nous devons adopter une approche proactive et attentionnée. Cela signifie fournir des instructions précises et des démonstrations claires pour assurer l’exécution appropriée des exercices, mais aussi d’encourager une culture de soutien mutuel et d’acceptation. Nous devons être attentif·ve·s aux signes de fatigue ou de stress, et ajuster nos cours en conséquence, en intégrant, par exemple, des moments de récupération et de pleine conscience pour favoriser la détente musculaire et la connexion à soi. En mettant le bien-être à la tête de nos préoccupations dans nos cours en groupe, nous offrons un espace où nos participant·e·s se sentent soutenu·e·s, encouragé·e·s, et inspiré·e·s à prendre soin d’eux-mêmes, favorisant ainsi leur épanouissement global.
Chaque participant·e est unique, avec ses propres besoins, objectifs, et limitations physiques et mentales. En tant que professionnel·le du conditionnement physique et de la santé, nous devons être en mesure de nous adapter et de personnaliser nos séances en fonction des besoins individuels de nos participant·e·s. Cela peut impliquer de proposer des alternatives aux mouvements,
d’offrir des modifications pour ceux et celles qui souffrent de blessures ou simplement d’encourager une approche plus douce pour ceux et celles qui en ont besoin. En prêtant attention aux différents besoins de nos participant·e·s, nous nous adaptons aux différentes réalités de chacun·e et nous rendons nos séances plus inclusives et bénéfiques pour tous.
En nourrissant notre passion, en développant nos compétences, en priorisant le bien-être et en nous adaptant à la diversité de nos participant·e·s, nous pouvons continuer à inspirer, à motiver et à transformer la vie de ceux et celles que nous accompagnons. Que la flamme de notre engagement continue d’insuffler une énergie contagieuse lors de nos cours, et que nous demeurions les instructeurs et instructrices de cours en groupe exceptionnels que nos participant·e·s méritent. C’est ça la magie après tout !
Marie-Eve Ricard, entrepreneur dynamique, agile et polyvalente avec un baccalauréat en éducation physique et à la santé, possède plus de 20 ans d’expérience dans le conditionnement physique. Elle excelle dans les cours en groupe en virtuel, en entreprise et sur l’eau (SUP). Lauréate du prix « Impact dans l’industrie » pour canfitpro, elle partage avec passion son expertise avec un dévouement exceptionnel.
AS A FITNESS PRO, YOU HAVE LIKELY EXPERIENCED FIRSTHAND THE SUMMER SLOWDOWN.
This is mainly due to people heading away on vacation, enjoying the great outdoors, or just enjoying the bodies you help them build all winter long!
But, as the sun rises earlier and the days last longer, it is actually the perfect time to dip your toes into the pool of fitness challenges
Designing a successful summer challenge can be a game changer — for you and your clients. You can harness the energy of the season, create unforgettable experiences, and drive results for your business, all by running a fitness challenge for your clients. Here is how.
Running a fitness challenge in the summer allows you to turn the seasonal slump on its head. Think group workouts in the park, beach boot camps, and sunrise yoga sessions.
When it comes to naming your challenge, it is a fantastic opportunity to embrace the summer spirit. Whether it is a “Beach Body Blitz” or a “Sunrise Sweat Series,” choose a theme that resonates with your target audience and gets them excited to take part.
Infuse your summer challenge with workouts that are not only effective, but also a little different. Try incorporating outdoor activities like hiking, biking, yoga or swimming to take advantage of the season’s energy. By using the great outdoors, you will not only provide a refreshing change of scenery but also tap into the natural motivation that comes with summertime vibes.
Mix things up with themed workouts, partner exercises, and friendly competitions to keep participants motivated and eager to participate.
Consider integrating aspects of holistic wellness, including mindfulness
exercises, stress management techniques, and nutritional guidance. This not only aligns with the growing trend towards overall well-being — but also addresses the interconnected nature of physical and mental health.
This is a terrific way to ensure you attract a diverse audience with varying wellness goals – and the more the merrier when it comes to your bottom line!
Providing a supportive network can make all the difference in keeping participants engaged and committed to their goals
And, when better to feel community spirit than when the sun is shining down on you? Summer is truly the ultimate time for genuine bonding experiences, as the weather helps boost mood and energy levels, people take time off work, and spend time outdoors with their families and friends.
By ABC Trainerize
You too can contribute to this sense of community by encouraging interaction through social media posts, group messaging, and regular in-person meetups where participants can connect, share experiences, and cheer each other on.
MIX THINGS UP WITH THEMED WORKOUTS, PARTNER EXERCISES, AND FRIENDLY COMPETITIONS ...
Remember, many people are drawn to fitness challenges not only for the opportunity to improve their health and fitness but also for the powerful sense of community spirit they offer. When you foster a sense of belonging within a fitness challenge community, you ultimately provide participants with a support system that helps them stay accountable, confront obstacles, achieve their fitness goals — all while having fun with friends and reaping the benefits of an outdoor environment.
Celebrate Achievements with Summer-Themed Rewards
Another way you can contribute to the feeling of a supportive community is by creating a culture of celebration and reward. Recognize and celebrate the achievements (both big and small) of your participants throughout the summer challenge. Whether it is reaching a fitness milestone, completing a certain number of workouts, or making positive lifestyle changes, make sure to acknowledge their hard work and dedication. This is a simple but highly effective way to motivate participants to stay committed and inspired throughout the challenge.
Consider offering summer-themed incentives and prizes. Some simple ideas might include a summer swag bag filled with essentials like sunglasses, a baseball hat, and a cooling towel or a gift card to a farmers’ market to encourage clients to explore fresh, seasonal produce for nutritious meals.
Make your summer challenge more
enjoyable for clients by powering it with ABC Trainerize. Choose between leaderboard challenges where clients can compete with one another or set up challenges where everybody wins! Learn more about the Challenges feature here or start your free trial today.
ABC TRAINERIZE is a member engagement mobile app and software platform that allows coaches and fitness businesses to expand their reach beyond their physical space, better connect with members, and digitize the training experience. By combining fitness, nutrition, and habits with online coaching, ABC Trainerize can help coaches drive deeper behavioral changes and healthier lifestyle decisions.
HELP CLIENTS BREAK FREE FROM YO-YO DIETING FOR LONG
By Bridget Fauteux
IN THE PURSUIT OF HEALTH, MANY OF OUR CLIENTS EMBARK ON WEIGHT LOSS JOURNEYS, AND FOR MOST OF OUR CURRENT ROSTERS AND GYM MEMBERS, IT IS NOT THEIR FIRST RODEO.
However, what is often misunderstood is the phenomenon of weight cycling, also known as yo-yo dieting, which can have significant impacts on longterm health and longevity.
Weight cycling refers to the pattern of losing weight, regaining it, and repeating this cycle many times. This cyclic process affects a sizable portion of the population, with estimates suggesting that 80%
of people who lose weight will eventually regain it. This undermines clients’ efforts and has detrimental effects on mental health. This pattern is unfortunately often fueled by restrictive diets, unsustainable exercise regimens, and unrealistic expectations. With each weight loss attempt, learned helplessness is internalized, leading to feelings of guilt and shame for anyone who has yo-yo dieted. Most of us strive for an inclusive, positive, and shame-free atmosphere, and it is also important to understand that guilt and shame can become catalysts for disordered eating. To address this issue, I have compiled a list of “do’s and dont’s” for clients with a history of weight cycling.
DON’T:
1. Promote restrictive diets or quick fixes: Avoid endorsing fad diets, extreme weight loss strategies, or supplements that are not evidence-based. These may contribute to disordered eating behaviours, create vitamin and mineral deficiencies or intolerances, promote misinformation, worsen underlying medical issues, and contraindicate the efficacy of medications.
2. Use language that reinforces diet culture: Refrain from labelling foods as “good” or “bad.”
The absence of these moral stances will shift the focus of the
conversation to more positive relationships with food and body image. Sometimes neutrality around food and our bodies is a non-scale victory for our clients. Not only does “bad food” imply an inherent morality around food by making it forbidden, but it will also increase the frequency and intensity of thoughts about these foods. When your client encounters this food again, which eventually they will, it may trigger a feeling of loss of control, overeating, and guilt and shame after eating the food. This results in our clients feeling like they failed and provides them with false evidence that they need a stricter diet. This is the beginning of a binge-restraint cycle. By simply using language about foods in a more informed way, for example, “high in fibre,” “calorie dense,” “hyper palatable” or “diabetic friendly” rather than morally, your clients will learn to think about food more helpfully and break the yo-yo dieting cycle.
3. Use guilt or shame as motivators: Avoid fear-based tactics and shaming language as these undermine self-esteem and often lead to negative outcomes like avoidance or defensive reactions. They have been used historically due to cultural beliefs in their efficacy for short-term behaviour modification, so your client may have a history of self-shaming as a motivator. Try to foster a nonjudgmental environment by not criticizing or shaming them or yourself. Self-shaming often stems from internalized beliefs about worthiness, inadequacy, or fear of failure.
4. Focus only on appearance or weight: Even if a client is working toward a weight loss goal, if you are only praising appearances or measurements, you are reinforcing a superficial focus on external outcomes, which can foster unhealthy body image and selfesteem issues.
5. Make assumptions about a client’s history or experience: Each client is the expert in their lived experiences. We too often assume that the people around us align with our own beliefs and perspectives and know what we know. Listen to your clients’ individual stories and validate their experiences and emotions. This way you can tailor their fitness experience to their needs, not your own.
1. Encourage balanced and sustainable eating behaviours: Emphasize the importance of a diet rich in fruits, vegetables, lean protein, and whole grains as well as realistic meal planning. Assisting clients in planning meals that are practical, enjoyable, and align with their personal preferences and lifestyle will cultivate long-term health.
2. Provide basic nutrition education: Include portion sizes, the role of macronutrients in the body and how to balance them for energy, and mindful eating (see next tip). This also shows your client you are supportive, nonjudgmental. and can provide realistic guidance that acknowledges the difficulty they may feel of breaking free from the cycle of food rules.
3. Support mindful eating: This does not mean eating off a smaller plate, with children’s utensils or other diet hacks disguised as mindful eating. Mindfulness refers to paying attention to hunger and fullness cues, savouring food, and staying curious about their dining environments. A client who notices they are not hungry after having a balanced meal for several hours compared to feeling hungry again soon after a chocolate bar or that they eat more when they are watching TV are examples of mindful eating.
4. Foster self-compassion: Selfcompassion is a catalyst for change; it fosters resilience and
motivation by nurturing supportive inner dialogue where individuals can acknowledge setbacks without self-criticism. For a trainer or coach, promoting self-compassion can enhance clients’ adherence to exercise programs and overall well-being, leading to more sustainable behaviour change. Reminding clients to be patient and kind to themselves can help them cope with the slow and steady nature of sustainable changes as well as any setbacks that may occur.
5. Practice motivational interviewing: Use motivational interviewing techniques such as open-ended questions, affirmations, reflections, and summaries to explore the client’s motivations and goals related to health and fitness. This helps collaborate on goals that align with your client’s values and priorities, while also considering their past experiences and challenges. It helps you both professionally and personally develop empathy, a practice that is a necessity in the fitness industry.
Weight cycling is a common yet overlooked phenomenon that can have profound implications for health and longevity. By focusing on sustainable dietary practices, emphasizing behavioral change rather than short-term results, and providing ongoing support and encouragement, we can empower our clients to break free from the cycle of yo-yo dieting and adopt healthier habits for long term success in their health and fitness journeys.
Bridget Fauteux, founder of Fit Nutrition Canada Inc.
, is a dedicated health educator with over 17 years of experience in nutritional counselling, public speaking, and fitness training. She specializes in promoting sustainable and healthy lifestyles, preventing disordered eating, and addressing nutrition misinformation.
By Dr. Joel Kerr, BPHE, DC, D. AC
HAVE YOU EVER HEARD SOMEONE SAY, “I AM GOING TO THE GYM TO TRAIN MY FEET!” I AM CONFIDENT THE ANSWER IS NO, BUT IT SHOULD BE MORE COMMON. MY NAME IS DR. JOEL KERR, AND I AM FOOT OBSESSED.
All jokes aside, I am a Manual Medicine Clinician with a focused practice on injury mitigation and performance enhancement of the lower limb, specifically the foot and ankle. The foot and ankle are the
cornerstone for human movement but are often neglected by health and fitness professionals and enthusiasts all together. Training your feet, or as I describe it to my athletes and active population as BASE - Building an Athletic Structure for Exercise, starting from the ground up, is my professional mission and focus. The mission I am on is to educate and empower individuals on the importance of foot health and strengthening the intrinsic foot muscles to mitigate lower limb injuries.
Training the foot and ankle is purely for functional purposes such as:
• Stability
• Mobility
• Performance enhancement
Leonardo da Vinci was quoted as saying “The human foot is a masterpiece of engineering and a work of art.” There are 29 muscles, 26 total bones with nine distinct classifications, eight types of joints, and seven nerves that all work
together simultaneously to allow the human frame to perform static and dynamic movements.
In my clinical practice, patients have presented with a variety of musculoskeletal complaints, and I have recognized the importance of evaluating the function and strength of the foot and ankle with every lower body complaint I address to resolve said issue and mitigate future injuries and enhance performance.
As I reflect on my professional education, the foot has been an area that was briefly discussed with minimal emphasis and details on the synergistic nature of the structures involved for it to function at its optimal level. Information regarding the foot and ankle was presented on a fragmented and purely superficial level. This frustrated me greatly and through my passion to understand, rather than memorize facts, I began to explore and re-learn what the most recent research findings are on foot and ankle function, the evolution of gait, exercises, and most importantly grasping the importance of the anatomical structures and functions that make up the foot and ankle.
“THE HUMAN FOOT IS A MASTERPIECE OF ENGINEERING AND A WORK OF ART. “ - LEONARDO DA VINCI
I began building my program BASE on the overlooked details in my education journey and it has had a significant impact on getting people better faster and stronger.
The vision of BASE is to connect with and create a homeBASE (community) of healthcare professionals and active individuals looking to expand their knowledge of the lower limb, specifically the foot and ankle. The core values of BASE are: Inspire, Integrity, Initiative, and Innovate. The intention of these values is to expand your knowledgeBASE.
Inspire: BASE will encourage optimal training potential in all individuals participating in a wide range of physical activity and skill level. Creating a foundational BASE will support and inspire the individual to enjoy the pleasures and benefits of movement.
Integrity: BASE will produce honest, consistent, and accurate evidencebased protocols to support one’s pursuit in living a healthy lifestyle and educating others. Uncompromising adherence to building a foundation of
health-based protocols of moral and ethical principles and values governed by science; basic (biology, chemistry, physics), anatomy (embryology, placatory, functional), and physiology (exercise, systems, biomechanics).
Initiative: BASE will lead in development of innovative protocols enriched in current research to improve the human from the ground up, while in motion, or in the generation of power for the enhancement of every human lifestyle.
Innovate: BASE will lead in creating effective, new, advanced, and original methods to establish a foundation for movement, power generation, and strength.
If you are a trainer, coach, clinician of any discipline that works with humans with feet or are just interested in learning about how you can improve your foot health and strength, be a part of our homeBASE and stay FOOTcused. Look out for upcoming articles on how you can BUILD your BASE and follow BASESupports on your favourite social app for tips and drills on how to build your BASE.
Dr. Joel ‘Dr. J’ Kerr has over 15 years of experience in the clinical setting, amateur and professional sport setting as a clinician, movement, strength, and sport performance enhancement coach. Dr. J believes in educating and empowering his clients so they can make informed decisions about their health, including their movement selection, mental preparation, and nutrition to support their activities of daily living or competition in their respective sporting arena. He has a Bachelor of Physical Health and Education from the University of Toronto and a licensed Chiropractor and Neurofunctional Acupuncturist diploma from McMaster Medical School.
DESIGN EFFECTIVE PROGRAMS TO SUPPORT THE CERVICAL SPINAL HEALTH
By Christine M. Conti, M.Ed.
EACH DAY, MILLIONS OF PEOPLE SUFFER WITH NECK PAIN, AND MANY OF YOUR CLIENTS MAY FALL INTO THIS CATEGORY.
• They spend hours hunched over their desk or laptop.
• They constantly stare down at their phone.
• They experience elevated levels of stress.
• They lack self-care in the form of exercise and/or nutrition.
There has never been a better time
to learn more about the neck, also known as the cervical spine, so that you can take the proper action and design safe and effective programs for your clients so they can live with less pain and experience a better quality of life.
• The neck, or cervical spine, is part of a long flexible column, known as the spinal column or backbone, which extends through most of the body. The cervical spine consists of seven bones (C1-C7 vertebrae), which are separated from one another by intervertebral discs.
• Attached to the back of each vertebral body is an arch of bone that forms a continuous hollow longitudinal space, which runs the entire length of the back. This space, called the spinal canal, is the area through which the spinal cord and nerve bundles pass. The spinal cord is bathed in cerebrospinal fluid (CSF) and surrounded by three protective layers called the meninges (dura, arachnoid, and pia mater).
• At each vertebral level, a pair of spinal nerves exit through small openings called foraminae (one to the left and one to the right). These nerves serve the muscles, skin, and tissues of the body and thus provide sensation and movement to all parts of the body. The delicate spinal cord and nerves are also supported by strong muscles and ligaments attached to the vertebrae.
Wear and tear of the cartilage and bones in the cervical vertebrae can be due to:
• Age – elderly persons are more prone to develop spondylosis
• Dehydrated or drying spinal discs, reducing the space between two neck bones
• Herniated discs
• Injury to the neck such as whiplash or a blow to the head
• Stiffer ligaments in the neck
• Overuse of spine
• Repetitive stress: holding the neck in an uncomfortable position for long durations
Neck pain may also be caused by poor posture, kyphosis (rounding of the shoulders and neck), disc degeneration, arthritis, cervical stenosis (narrowing of the spinal canal), and in rare cases, cancer, or meningitis.
Neck pain may be accompanied by other symptoms such as:
• Pain extending down the arm
• Numbness and weakness in the upper extremities or hands
• Unsteady gait when walking
• Muscle spasms in the legs
• Loss of coordination in arms, hands, fingers
• Loss of muscle tone in arms and/ or hands
• Dropping items or loss of dexterity in hands
While age or family history is something that cannot be controlled, there are various steps you can take as a fitness professional to help your clients reduce and avoid neck pain, such as:
• Limit/avoid lifting heavy weights
• Cut down/quit smoking
• Maintain a healthy weight
• Hydrate throughout the day
• Temporary cervical collar to support your head (neck muscles can rest/ heal)
• Ergonomic chairs/standing desks
• Correct posture
• Stretching of the back, chest, shoulders, and neck
• Change positions often (set timers)
Educating your clients on how to infuse stretches and movements to improve mobility throughout their day is crucial when it comes to promoting cervical health. Assign exercises like these below that they can perform most days of the week wherever they are:
• Neck rotations
• Lateral head tilt
• Neck retraction
• Neck extension and flexion
• Shoulder rolls forward/backwards
• Arm reaches overhead to hands claps behind the back
Finally, incorporating exercises that target the stabilizing muscles surrounding the neck is a fantastic way to improve and maintain proper posture and neck alignment. Practicing the following exercises two to three times per week is a wonderful place to start. Remember to coach using light weights and low reps until your client develops the strength to add more weight while still maintaining proper form and alignment.
• Dumbbell shrug
• One-arm row
• Upright row
• Reverse fly
• Lateral arm raises
Most importantly, if your client is experiencing neck discomfort, it is paramount that they seek advice from a medical professional before starting any new exercise program. In the meantime, as a fitness professional, you should continue to invest in more education about the cervical spine to be able to create safe and effective programs to best support the cervical spinal health of your clients. Christine Conti is an international fitness educator and IDEA World 2023 Fitness Instructor of the Year. She is the author of the Arthritis, Chronic Disease, Orthopedic, Fall Prevention and Eating Disorder Fitness Specialist Courses for the Medical Fitness Network and her best-selling book, Split-Second Courage. Christine is the CEO of Conti Fitness, the COO of Reinventing the Woman International, the podcast host of Two Fit Crazies and a Microphone, and a keynote speaker who specializes in resilience and reinvention.
By Jana Webb
THE JOGA SYSTEM REVOLVES AROUND THREE PILLARS AND ALTHOUGH EACH PILLAR CAN STAND ON ITS OWN, THE DESIGN OF THE PROGRAM HAS BEEN CREATED TO WHICH THEY ARE INTEGRATED TOGETHER TO PRODUCE PROFOUND RESULTS IN THE PHYSICAL, MENTAL, AND EMOTIONAL BODY.
To understand how they work together it is most important to first understand how they exist on their own. Within the JOGA Physical Pillar, we will look at the following components:
• Neuromuscular System
• Fascial Mobility
• Neuromechanics and Biomechanics
• Functional Stability to Improve Mobility
• Kinetic Chain and Joint Functionality
• Individualized Range of Motion
• Time Under Tension
• Reciprocal Inhibition
• Core Mechanics Connected to Breath Mechanics
• Joga Queuing System
JOGA is described as a threedimensional neuromuscular system that hybrids the biomechanics of sports movement with science of breathwork and meditation. We will get into the science of breathwork and meditation in future articles but for now let us focus on the neuromuscular system.
The neuromuscular system primarily consists of nerves and muscles working together to facilitate movement and control. It includes the motor neurons that transmit signals from the central nervous system (brain and spinal cord) to muscles, initiating muscle contractions. You may have heard the term “mind to muscle,” which has been used to describe this type of work. The difference in JOGA is that this approach is being coached while the body is in three dimensional movements (sagittal, frontal, and rotation) while
also in established positions that are cohesive to the biomechanical movements on the court, field, ice, etc. Within the framework of these movements, athletes are being queued from the kinetic chain (foot to hand) and being asked to feel a specific kinesthetic response in their body. This constant act of queuing and producing a kinesthetic reaction in the body does two things; creates body awareness while also creating new neuromuscular patterns.
The compound movements of JOGA work multiple muscle groups at the same time, thus developing muscle strength at a higher rate. Doing these movements together while being coached with kinetic chain queues improves and creates a more optimal, functional neuromuscular system. An athlete will get stronger, faster results from their strength and conditioning as this approach creates a more sophisticated place for muscle efficacy. Athletes will have a better response to how they perform their skills and drills as these new
neuromuscular movement patterns become innate to the athlete and how they move during competition.
The second piece of the Physical Pillar that can improve the functionality of the neuromuscular system is the movement and mobility of the fascia. Fascia is a dense network of connective tissue that surrounds and supports muscles, organs, blood vessels, and nerves throughout the body. The neuromuscular system is more directly involved in muscle contraction and movement initiation, while fascia provides a supportive framework for the muscles and other tissues, allowing them to function effectively. In JOGA, we focus on mobilizing the four primary fascial lines which plays a significant role in the efficacy of the neuromuscular system:
• Improved Flexibility and Range of Motion: Enhances the neuromuscular system’s ability to perform movements with greater ease and efficiency.
• Enhanced Proprioception: Contributes to better neuromuscular coordination and control.
• Reduction of Muscle Tension and Pain: Can relieve strain on the neuromuscular system, allowing muscles to function more efficiently and with less effort.
• Facilitation of Efficient Movement
Patterns: Optimization of movement mechanics reduces the risk of injury and enhances neuromuscular efficiency.
• Improved Circulation and Tissue Health: Healthy tissues are better equipped to support the demands of the neuromuscular system.
• Prevention of Adhesions and Scar Tissue Formation: Prevents restrictions that could interfere with the neuromuscular system’s function.
WE PAIR ... EYE EXERCISE WITH MOVEMENTS THAT TRANSITION FROM BILATERAL POSITIONS TO UNILATERAL POSITIONS.
A high functioning neuromuscular system paired with fascial mobility will give the athlete the confidence to move at higher speed and perform movements safely and more efficiently. Not only does this give them an edge to their competition, but it will also prevents soft tissue injuries that can put them on the sidelines for two to six weeks.
The third piece of the Physical Pillar that differentiates this program from others is how we integrate neuromechanics with biomechanics. In sport, the first input of information comes through the eyes, yet we never consider training our eyeballs or if
we do, it is done on its own rather than with movement. We do different exercises to train the eyes and then pair these mechanics with the movement mechanics as described earlier. In terms of performance, this type of training improves hand/eye coordination, improves reaction time, and “slows down the game.”
Neuromechanics explores how the nervous system integrates sensory information from proprioceptors, vision, and other sensory modalities to guide motor actions. Understanding sensorimotor integration is crucial for coordinating movements accurately and adapting to changing environmental conditions. To think of it in simple terms, the eyes are an extension of your brain, they just happen to live outside your skull but when we move them in certain ways, we can access different parts of our brain and finesse the skill set of “See, Think, Do.” In JOGA, we practice techniques to achieve different performance outcomes.
One outcome that we focus on is increased peripheral vision, which is the ability to increase awareness of objects and movement at the outer edge of your visual field and essential for increased performance. One technique we use is eye tracking - keeping your head still and eyes focused on one spot while taking in all objects in the periphery,
eventually trying to observe details of the objects in the peripheral while staying focused on the chosen spot. We pair this exercise with the single leg standing series and we end each JOGA practice with an eye stretch in which the eyes move in all directions (sideways, diagonally, up and down) to strengthen and stretch the peripheral muscles.
We also train to improve depth perception, which is essential for accurately judging distances, speeds, and trajectories, particularly in sports like basketball, soccer, and tennis. Eye exercises that train this can improve an athlete’s ability to make precise movements and anticipate the actions of opponents. In JOGA we practice near-far focusing - focusing on an object about three feet in front of you to then quickly shifting focus to an object in the far distance. The goal would be to move through these visual transitions rapidly. We pair this eye exercise with movements that transition from bilateral positions to
unilateral positions. For example, transitioning from an athletic lunge (eye focus would be far) to a single leg position (eye focus would be near).
Another technique that is integrated throughout the entire JOGA program is the concept of dual tasking to improve visual processing which is pertinent for athletes who are moving at high speeds and are required to coordinate their mind and body while performing plays from the playbook. Dual tasking, as it pertains to this method, is essentially coaching a kinesthetic cue with a visual cue. For example, from a closed squat position, bring your fingers together in front of your chest as if you are holding a small ball, now track your eyes to the right (see everything as you move), turn your head right and then rotate your upper back to the right. Now, bring the weight into your heels, look forward (see everything as you move), rotate your body back to center and squeeze your inner thighs. In this example, the athlete is listening to an
instruction while processing visual stimuli. This technique of dual tasking will inevitably improve an athlete’s reaction time and will help slow the game down so better decisions can be executed.
These are only three of the 10 components of the Physical Pillar and give you a peek into JOGA’s proprietary movement system for optimal performance. Stay tuned to upcoming issues of canfitpro Magazine for additional articles on the pillars of JOGA.
As the creator and founder of JOGA, Jana Webb is a trainer to the best athletes in the world from the NBA, NFL, NHL, MLB, and MLS. Jana’s influence and impact are felt beyond her through the JOGA certification program. JOGA is a system that is utilized by doctors, therapists, and fitness experts worldwide.
As clients age and transition thru menopause and peri-menopause the struggle begins to maintain their fitness level due to the unwanted symptoms of hormone imbalance and the natural shifting of their underlying chemistry, the 4th Pillar of Health. Supporting the client with the tools to balance hormones, release unwanted weight and peak their fitness potential can be a real game changer. Not only for the clients, but also for our client retention. The Saliva Hormone Kit Is the most accurate test of 5 Hormone levels including Cortisol, a strong influencer on our Thyroid. The Saliva Test is a blue-print used to make corrections and create tailored solutions of natural supplements.
AEROBICS, WALKING, SPINNING, OR WHATEVER THE HOT NEW CARDIO WORKOUT IS OFTEN BECOMES THE FOCUS AND PRIORITY EXERCISE FOR WOMEN IN THEIR 40S AND BEYOND BECAUSE IT’S WHAT THEY KNOW. PRIORITIZING AN INTENSE STRENGTH TRAINING SESSION IS RARE FOR WOMEN OVER 40 YEARS OLD. “I’M TOO OLD TO DO THAT STUFF,” ONE WOMAN SHARED WITH ME.
At a photo shoot for a women’s fitness magazine, a model was filmed while walking to capture someone looking happy, strong, and confident for a cover. Someone on the set said that looks like a photo that could be used for the other magazine that has a target market demographic of women 35 to 54. Sure enough, if you flip through that magazine, you’ll mostly see pictures of women walking. This struck me. I realized that if you’re 35 or older, the advice in magazines aimed at you is very different than if you are under 35. Once you turn 35, they lead you to believe that walking is enough exercise for you. You’re old, after all. Pardon my French, but screw that! Why not step up your workout game as you approach 40 by lifting more, jumping higher, and learning new skills? It’s up to you what your 40s, 50s, 60s, and beyond look like.
Living an active lifestyle is encouraged, and as we age, it’s easy to become more sedentary. It is a great idea to track your daily activity to be sure you are staying on the move, including walking plenty. If you don’t move it, you will lose it. Walking is a good thing. I’m not knocking it. However, if your only form of exercise is a cardiovascular activity without any strength training as you age, you’ll find yourself getting weaker, getting injured more often, and having a slower metabolism.
I’m a cardio addict myself. I love running, biking, hiking, and walking. I’ve completed two Ironman Triathlons that consist of over 2 miles (3 km) of swimming, 120 miles (193 km) of biking, and a full marathon, all in one day. That was 12 to 14 hours of straight cardio in one day, not to mention the hours and hours of training leading up to those events. Every time I ramp up my volume of aerobic activities to the extreme levels that it takes training for an Ironman, I struggle to keep my strength and body composition where I feel best.
In fact, going overboard by doing too much traditional cardio can create hormonal issues, sleep problems, and overtraining symptoms. That is definitely not something you need while you’re already navigating perimenopause and menopause.
Copyright © 2023 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at canada.humankinetics.com/ or by calling 1-800-465-7301. ... GOING OVERBOARD BY DOING TOO MUCH TRADITIONAL CARDIO CAN CREATE HORMONAL ISSUES, SLEEP PROBLEMS, AND OVERTRAINING SYMPTOMS.
So how does cardio fit into an antiaging workout program? There are obviously benefits to having cardiovascular health, and if you are tight on time, the good news is the strength training programs in this book are done to improve your cardiovascular health and help you get stronger. If you don’t enjoy cardio, you don’t have to do it! Because you’ll be doing compound exercises paired with short rest periods, your heart rate will be pumping, and you’ll notice that you’re out of breath, getting a cardiovascular benefit. These fullbody strength training programs two or three days a week as your
absolute non-negotiable, number one priority will be the most beneficial to age strong with a healthy body composition and fit cardiovascular health. A study in the European Journal of Applied Physiology showed that using a strength circuit of just 12 sets elevated excess post-oxygen consumption (EPOC) for 38 hours after the workout (Schuenke, Mikat, and McBride 2002). Elevating EPOC for 38 hours means your body’s metabolism and calories burned stays elevated for almost two days after the workout. You’re getting a benefit far beyond the workout itself. This means instead of worrying about the calories burned during the workout, a strength training session will kick your metabolism up for the next day or two!
If you do want to run, bike, hike, or do another aerobic activity because you enjoy it, then, by all means, add it in while keeping strength training as the main focus. Ideally, if you do cardio activities at an intensity that does not tax your system, it can help improve your recovery. Perform cardio below 75 percent of your maximum heart rate so it is part of your active recovery. If you go too hard for too long, you’ll end up eating away the hard-earned muscle you are working to build and decreasing your recovery, which will affect your next strength workout.
By Lisa Greenbaum
A 1994 STUDY EXAMINED THE ELECTROMYOGRAPHIC (EMG) ACTIVITY OF TRIGGER POINTS UNDER PSYCHOLOGICAL STRESS.
Trigger points, like the knots we get in our neck and shoulders give off an elevated electromagnetic frequency versus non-tender muscle fibres. The study asked 14 subjects first to count to five and recorded no change in the EMG reading. They then asked the same subjects to count backwards from 100 in multiples of 7, the EMG reading went up, or in other words their experience of pain increased. This shows how stress, even mild to moderate stress, affects our experience of pain.
When the brain is processing an emotional or physically stressful experience, it will operate in survival
mode. This is the autonomic nervous system in charge here, activating the fight or flight response. The adrenals are told to produce cortisol, the heart rate goes up, more blood is sent into the muscles to contract or tense in preparation of action. This reaction is similar in an actual life threat or dangerous experience as well as feelings of despair or anxiety as you scroll social media. The chemicals that produce an emotional response are in your limbic brain. If the emotions experienced are creating anger or frustration, your body is going to reciprocate to that feeling whether something directly in front of you is causing that feeling, or you are recalling a memory, or you are spinning a thought around in your mind.
Based on the study above, if
something trivial can cause our muscles to tense and therefore the pain in trigger points to increase, no wonder so many of us experience tension headaches, jaw pain, hip, and lower back pain among so many other chronic pain conditions. And while the simplest solution here would be to remove the stress, for almost all of us, that is literally impossible. However, if our thoughts are causing stress reactions, then what if we focused instead on changing our thoughts or perceptions where we can. This is precisely what we are attempting to do in yoga and mindfulness-based activities.
From yoga philosophy, specifically the Yoga Sutras of Patanjali (1:2): When the mind-stuff is quiet, this is Yoga in practice. The idea is that all the practices we do, whether the asana
(poses), pranayama (breath work) or meditation help us to turn the volume down on our thoughts, to stop the monkey mind so we can think with clarity. Most of us are not spinning out on how great our upcoming vacation is going to be, which would help to release serotonin and happy chemicals into our body but, rather, we focus on all the difficulties we might face at the airport, if we packed the right stuff, or are able to get everything done before we go. No wonder it takes us half of our vacation to start resting and enjoying it!
This is the power of mindfulness right here. The ability to adjust our perception, and our thoughts, away from the “what ifs” that creates stress and towards the “what is,” helping to reduce anxiety of the future and focus on what is in our reality right now. The difficulty of this is when the “what is” is our physical pain. The more pain we experience, the more our nervous system tightens against it, our attention completely absorbed by the pain and feeding into this vicious circle. As we age, our experiences of pain do as well. Lowered estrogen levels in perimenopause and menopause cause an increase in pain sensitivity often felt in the joints or frequent headaches and migraines. The onset of arthritis, whether rheumatoid (auto immune
system) or osteo (wear and tear) and the increased length of time it takes for injuries to heal all contribute to increased pain levels on an ongoing basis.
LOWERED ESTROGEN LEVELS IN PERIMENOPAUSE AND MENOPAUSE CAUSE AN INCREASE IN PAIN SENSITIVITY OFTEN FELT IN THE JOINTS ...
In a 2023 study, two randomized controlled trials of 299 predominantly women at a median age of 65, were followed in post-operative pain after knee or hip replacements. The study was searching for alternative methods to opioid based pain relievers, using meditation and mindfulness-based activities instead. Both studies found “statistically significant reductions in postoperative pain.”
As a fitness professional, how can you help build better resilience against pain through mindfulness activities for your clients?
• Educate your clients on the effects of stress and the pain response.
• Learn and teach your clients diaphragmatic breathing
techniques to help induce a state of overall calm, tuning in to the parasympathetic nervous system.
• Learn and teach your clients meditation techniques to do on a daily basis to decrease experiences of stress and to become more present.
• Emphasize the need for recovery and rest as equally important as exercise and more energetic activities.
Most importantly, do the work for yourself. Longevity in our careers is what many of us hope for. Taking care of ourselves physically and mentally is imperative on this path.
Lisa Greenbaum, E-RYT 500 + C-IAYT is the founder of Sangha Yoga Collective, a trauma informed and philosophy first Yoga Education School offering 200 + 300-hr YTT certifications across Canada. Lisa is an award-winning presenter and change maker with 20+ years of industry experience.
August 7-10, 2024
Sponsored by:
Fitness Professional of the Year Awards recognize canfitpro certified and practicing professional members who have demonstrated exceptional leadership, motivation, and technical and coaching skills that inspire clients to achieve their goals.
Nominees are judged by a panel of experts based on the following criteria:
• Influence & Impact • Leadership & Mentoring • Continuing Education • Community Involvement
The selected winner for Fitness Instructor Specialist and Personal Training Specialist of the Year will each receive award packages valued at over $4,500. Join us live or online at canfitpro Global closing ceremonies on Saturday, August 10 to see who takes home this year’s awards!
WEDNESDAY
Friday, August 9| 11:30 AM - 7:30 PM
Saturday, August 10 | 9:00 AM - 5:30 PM
Explore cutting-edge trends, get your heart pumping with exciting workouts, learn the latest in nutrition, connect with industry leaders, and discover game-changing products. Don't miss this ultimate fitness experience.
Summer Showdown Powerlifting Meet
PASS 2-DAY GET YOUR
FRIDAY
Check out lectures on a variety of topics from some of the most knowledgeable presenters in the fitness industry on stages! Work up a sweat on our Activity or Power & Performance Stages, and get a chance to snap a photo with one of your favorites in the Meet and Greet section. There is something for everyone!
FRIDAY - AUGUST 9
Start Time End Time
12:30PM 1:15PM Welcome Workout Various Presenters
1:25PM 2:10PM Socacize Fitness Ayanna Lee Rivears
2:15PM 3:00PM Ignite Your Boxing Journey with Personalized Expert Guidance! George Foreman III
3:15PM 3:45PM Court Ready Strength and Stamina for Pickleball Libby Norris
4:00PM 4:40PM ABsolutely Burning Butts Jen Hamilton
4:50PM 5:20PM POUND - Rockout. Workout Michelle Opperman
5:30PM 6:00PM
5 Crucial Pathways to Biohacking Pain & Recovery Chad Benson
FRIDAY - AUGUST 9
12:15PM 1:00PM Food Psychology 101 Melody Schoenfeld
1:15PM 2:00PM Nutritional Protection Against Breast Cancer Lynne Hinton
2:15PM 3:00PM Kids Fitness Business: Matching Passion with Profits Melanie Levenberg
3:15PM 4:00PM A Trio of Unsung Heroes in Fitness and Health Udo Erasmus
4:15PM 5:15PM
5:20PM 6:00PM
Unlocking Sustainable Fat Loss: The 5 Essential Keys Ken Sylvan
Elder Millennials & Gen X'ers: Optimizing Energy, Strength & Performance Kayla Koh
FRIDAY - AUGUST 9
Start Time End Time
12:00PM 12:45PM
1:00PM 1:45PM
2:00PM 2:45PM
3:00PM 3:45PM
4:00PM 5:00PM
5:10PM 6:00PM
From Updated To Upgraded: Eccentric Training for Unlimited Muscle Potential Dr. Jonathan Mike
Boring to Captivating: Free & Easy Video Editing for Fitness Pros Marie-Eve Ricard
Insights on Speed with Champion Trainer Paul Gagné Paul Gagné
Unlock the Power of Sleep: A Deep Dive into Restorative Rest
Posture, Injury, Emotions: Unraveling the Connection
Unsinkable: Harnessing the Power of Storytelling for Mental Health
Alanna McGinn
Heather Harvey & Karina Krepp
Hailey Hechtman, Asante Haughton, Maria Estrada
Room 201CDE Friday, August 9 7:00 AM – 7:00 PM
FRIDAY - AUGUST
FRIDAY - AUGUST 9
SATURDAY - AUGUST
AUGUST 10
SATURDAY - AUGUST 10
Start Time Session Name Class
10:00 AM Presentation & Prejudge
Men’s Bodybuilding Posing Routine and Awards
10:45 AM Presentation and Prejudge
Men’s Classic Physique Open Posing Routine and Awards
11:45 AM Prejudge and Presentation Men’s Physique Open Awards
12:30 PM Intermission
1:15 PM Presentation Women's Open Fitness
1:20 PM Presentation and Prejudge Women's Bodybuilding Open
1:30 PM Fitness Routine, Prejudge & Awards Women's Open Fitness
1:40 PM Presentation and Prejudge Women’s Physique
1:55 PM Presentation and Prejudge Figure Open
2:15 PM Presentation and Prejudge Women's Wellness Open
2:40 PM Presentation and Prejudge Bikini Open
3:45 PM Show Ends
*Note: Times listed on schedule are approximate
SATURDAY - AUGUST 10 Start
10:15AM 11:00AM
Male Andropause: Suffering In Silence Kelly Nolan
11:15AM 12:00PM
12:15PM 1:00PM
1:15 PM 2:00 PM
2:15 PM 3:00 PM
3:15PM 4:15PM
Artificial Sweeteners – The Good, The Bad and The Ugly Rob Dickson
Embracing Plant-Based Fitness for Thriving Health Magdalena Kordiuk
Eating Clean Is Eating GreenFostering Social Responsibility Through Nutrition Tosca Reno
Why Consistent Exercise Eludes Us: A Psychological Insight Mike Kelly
Gut-Brain Nutrition and Mental Health Dr. George Makrides
10
SATURDAY - AUGUST 10
Start Time End Time Sponsor Session Name Presenter
FRIDAY - AUGUST 9
10:00AM 10:45AM Pickleball Conditioning Dr. Ken Kinakin
1:00PM 1:45PM
2:00PM 2:45PM
Hamza Khan
Human Kinetics booth #1509
11:00AM 11:45AM Let's Get Brain Fit! Jill Hewlett
12:00PM 12:45PM Avoid Burnout by Thinking Like a Champion Yvette Raposo
Brain Fitness Strategies for Cognitive Longevity & Resilience Jill Hewlett
12:00 PM - 12:45 PM
Booth # 1916 Funk Roberts 2:30 PM - 3:00 PM
Booth # 1916 George Foreman III 3:15 PM - 3:45 PM
Common Low Back Conditions and How Fitness Can Help Dr. David Robertson and Dr. Corey Hofkirchner
3:00PM 4:15PM Keep Your Clients: Why They Leave, and How to Make it Stop Igor Klibanov
Booth # 1916 Kia Williams 3:30 PM - 4:00 PM
MEET & GREET
SATURDAY - AUGUST 10
SATURDAY AUGUST 10
8:00AM 8:30AM LES MILLS EXPERIENCE Opening Ceremonies
8:30AM 10:00AM BODYPUMP™
10:15AM 11:15AM BODYSTEP™
11:30AM 12:15PM LES MILLS CORE™
12:30PM 1:30PM BODYATTACK™
1:00PM 2:30PM NEWBODY
1:45PM 3:00PM BODYCOMBAT™
3:15PM 4:30PM BODYBALANCE ™ Otto Prodan, Julie Frias Start End Session Name Sponsor Presenter SATURDAY - AUGUST 10
LES MILLS EXPERIENCE TEAM
Glen Ostergaard, Ben Main, Lisa Osborne, Lula Slaughter, Cinzia Bemmann, Gavin Featherstone
Otto Prodan, Melvin Ong, Fred Kung, Lisa Osborne
Dan Cohen, Ben Main, Otto Prodan, Inocencio Delarmente, Kim Gibas, Melvin Ong
Lisa Osborne, Fred Kung, Alyssa Walton
Mo Hagan, Sue Starsenic & Tracy Sousa
Dan Cohen, Lula Slaughter, Inocencio Delarmente
August 9-10
ELITE SPONSORS
Core Health and Fitness Booth # 1119 Vancouver, WA 888-678-2476 sales@corehandf.com https://corehandf.com/
Gallagher Booth # 1626 Toronto, ON 1-877-734-8776 IB.canfitpro.protect@ajg.com ajgcanada.com/canfitpro
GoodLife Fitness Booth # 909 London, ON 519-661-0190 careers@goodlifefitness.com goodlifefitness.com/
Human Kinetics Booth #1509 Windsor, ON 1-800-465-7301 info@hkcanada.com canada.humankinetics.com/
Les Mills Toronto, ON eventbrite.ca/e/ les-mills-experiencetickets-868532533187
Matrix - JHT Fitness Canada Booth # 1109 Montreal, QC 866-936-0006 info@jhtcanada.com matrixfitness.com
UVALUX Booth # 1538 Woodstock, ON 800-661-6292 info@uvalux.com uvalux.com
PRESTIGE SPONSORS
Keiser Booth # 923 Fresno, CA 1-559-256-8000
info@keiser.com keiser.com/
Precor Booth # 1023 Woodinville, WA 800-347-4404 support@precor.com precor.com
CLASSIC SPONSORS
ABC Trainerize Booth # 1527 Vancouver, BC 844-625-1155 help@trainerize.com trainerize.com/canfitpro
Canadian Physique Alliance Booth # 1134 Consinton, ON 705-694-4445 ronhache@unitz.ca canadianphysiquealliance.com
Entandem Toronto, ON 866-944-6223 license@entandemlicensing. com www.entandemlicensing.com
Freemotion Booth # 1122 Logan, UT 877-363-8449 freemotionfitness.com
Human Touch Booth # 1323 Long Beach, CA 800-355-2762 csadmin@humantouch.com humantouch.com
Joga World Booth # 1532 Toronto, ON 647-983-5642 info@jogaworld.com jogaworld.com
Oxygen Yoga & Fitness Booth # 1413 Vancouver, BC
oxygenyogaandfitness.com
PL3Y Inc.
Whistler, BC 647-333-7539 hello@pl3yinc.com pl3yinc.com
ROR Partners
Las Vegas, NV 858-298-2268 info@RORpartners.com rorpartners.com
Sangha Yoga Collective Booth # 1319 Toronto, ON 416-880-8558 yoga@sanghayogacollective. com sanghayogacollective.com
TNT World Mississauga, ON 905-629-2666 info@tntworld.com tntworld.com
TRX
Booth # 917 Walnut Creek, CA 1-888-878-5348 option 3 sales@trxtraining.com www.trxtraining.com/ commercial
WellnessSpace Brands Booth # 1009 Clearwater, FL 727-536-5566 info@wellnessspace.com wellnessspace.com/
SUPPORTING SPONSORS
Fitness Industry Council of Canada Booth # 1536 Edmonton, AB 780-732-5015 info@ficdn.ca https://ficdn.ca/
NEO-Traffic Media Inc. Montreal, QC 514-788-611
info@neo-ooh.com neo-ooh.com
New Era Grafix London, ON 519-685-0337 info@newerasite.com newerasite.com
Oxford College Massage Therapy Booth # 1423 866-604-5739 oxfordedu.ca/massagetherapy-clinic/
Pickleball Ontario Toronto, ON info@pickleballontario.org pickleballontario.org
Sound Off Booth # New York, NY 646-580-4268 soundoffexperience.com
EXHIBITORS PLUS
Avita Integrative Health Booth # 1807
Grand Valley, ON 416-884-8444
kelly@avitaintegrativehealth.ca avitaintegrativehealth.ca
Fit2Win Solutions Booth # 1523 Vancouver, BC 604 329-7867 MyFit2Win@gmail.com MyFit2Win.com
Fluid X Limited Booth # 1516 Honk Kong hello@thefluidx.com thefluidx.com
International Health Technologies (IHT) Booth # 1116 Salt Lake City, UT 801-889-2224
kelly@ihtbio.com ihtbio.com
Mossa Booth # 1017
Marietta, GA 800-729-7837 info@mossa.net mossa.net
Naboso Booth # 1512 Chandler, AZ 347-705-0702 orders@naboso.com naboso.com
POUND ROCKOUT WORKOUT
Booth # 1433
Los Angeles, CA info@poundfit.com poundfit.com
Socacize
Booth # 1810
Brampton, ON 647-921-5545 info@socacize.com socacize.com/
StandOut Fit-Pro Booth # 1531 Glasgow, KY 208-251-5300 hello@standoutfitpro.com standoutfitpro.com
The Soul Fitness Brands Booth # 1630
San Juan Capistrano, CA 959-456-0445 getfit2go@gmail.com soulfusionfit.com
Symmetry for Health Booth # 1419 Folsom, CA 916-467-7764 info@symmetryforhealth.com symmetryforhealth.com
Warrior
Booth # 1437 Eugene, OR 541-556-4596 ellen@warriorinstructors.com warriorinstructors.com
EXHIBITORS
360 Athletics Booth # 1412
Oakville, ON 888-360-4625 info@360athletics.com 360athletics.com
AdventureDesk Booth # 933
Brockville, ON 613-900-1550 info@adventuredesk.com adventuredesk.com
Agilis Fitness Technology
Ltd.
Booth # 1803
Shenzen, Guandong, China agilis.fit/
ALLMAX Booth # 1130 Toronto, ON 416-223-4561 ca.allmaxnutrition.com/
AthletaDesk Booth # 1219 Burlington, ON 866-755-7203 support@athletadesk.com athletadesk.com
B3 Sciences Booth # 1805 Dallas, TX 972-214-5844 support@b3sciences.com b3sciences.com
Bells of Steel Booth # 1031 Woodbridge, ON 647-483-3160 toronto@bellsofsteel.com bellsofsteel.com
canfitpro
Booth # 1625
Toronto, ON 1-800-667-5622 info@canfitpro.com www.canfitpro.com/
CanPrev Booth # 1519 Toronto, ON 888-226-7733 care@canprev.ca canprev.ca
Club Automation
Booth #1723 Chicago, IL 847-597-1740 support@clubautomation.com clubautomation.com
Dell Technologies Booth # 1536 Toronto, ON 877-272-2012 dell.com/SBA Designs for Sport Booth # 1630 Palm Coast, FL designsforsport.com
Elev8 Oxygen Therapy Inc Booth # 1032 Toronto, ON 647-496-8440 oxygen@elev8inc.ca elev8inc.ca
Essentia Booth #1632 Toronto, ON 866-333-4979 consumer.care@ca.nestle.com essentiawater.com/canada/
Evolt 360 Booth # 1418 Charleston, SC 888-983-8658 info@evolt360.com evolt360.com/
Fitness for Mental Health Booth # 1315 Toronto, ON 416-878-5945 inquiry@fitforthemind.ca fitforthemind.ca
Fitsensitive Booth # 1808
Ajax, ON 647-500-3044 support@fitsentive.com fitsentive.com
Giddy Yo Booth # 1518
Orangeville, ON 1-844-443-9696 sales@giddyyoyo.com shop.giddyyoyo.com
Hydralyte Booth # 1140 San Diego, CA 617-475-5111 orders@hydralyte.com hydralyte.com
IDEAL Products Booth # 1900 Sailkot, Pakistan idealfitnesswear@gmail.com idealfitnesswear.com
InBodyCanada Booth # 1312 Ottawa, ON 416-420-9980 info@inbodycanada.ca inbodycanada.ca
Ine+ Nutrition Booth # 1318
Mississauga, ON 866-222-0071 hello@inenutrition.com inenutrition.com
ITL Health Booth # 1811
Sarnia, ON 519-344-4881 info@itlhealth.com itlhealth.ca
KAATSU Canada Booth # 1534 Thorold, ON 289-241-3080
info@kaatsu.ca kaatsu.ca
Kinect Booth # 1804
Athens, ON 613-561-3619
bj@247kinect.ca facilitykinetics.ca
Levante Booth # 1525
Toronto, ON 647-300-3479
support@levantestrength.com levantestrength.com
Life Fitness Booth # 1223
Mississauga, ON 877-348-4111 sales@lifefitnesscanada.com lifefitnesscanada.com
LIVunLtd Booth # 1223 Mississauga, ON info@livunltd.com 800-881-1625 info@livunltd.com livunltd.com/fitnessequipment-ca/
MadeGood Booth # 1634 Vaughan, ON 416-360-8200 info@madegoodfoods.com madegoodfoods.ca
Misty River Introductions Booth # 1802 Carleton Place, ON 877-334-9041 mistyriver.main@gmail.com mistyriverintros.com
Mr. EURO Manufacturing Company Booth # 1040
Sialkot, Punjab, Pakistan 300-871-0171
euro@mreuro.biz mreuro.biz
Muscles Specialist Industries Booth # 1037
Sialkot, Punjab, Pakistan 3219616814 info@musclesp.com musclesp.com
New Element Training Booth # 931 Toronto, ON 416-792-4546
info@newelementtraining.com newelementtraining.com
nuPasta Booth # 1809
Markham, ON
855-910-8800
info@nupasta.com nuPasta.ca
Nutrasen Pharma Booth # 1313
Toronto, ON 416-546-8041 nutrasen_marketing@yahoo. com nutrasenpharma.com
Optimum Nutrition Booth # 1622
Downers Grove, Ill 416-414-4421 robertattieh@glanbia.com optimumnutrition.com
Outdoor Fitness
Booth # 1624
Sherbrooke, QC 450-646-3699 tgonnet@outdoorfitness.ca outdoorfitness.ca
Oxoga Sports Booth # 937
Sialkot, Punjab, Pakistan 052-355-7444 oxogasports@gmail.com oxogasports.com
Physio Supplies Canada
Booth # 1539
Mississauga, ON 905-238-1500 sales@medi-line.ca physiosuppliescanada.ca
Polar Booth # 1136
St-Laurent, QC 514-332-1320 polar@ogc.ca polar.com/ca-en
Power Music
Booth # 1812
Las Vegas, NV 800-777-2328 customercare@powermusic. com powermusic.com
Power Plate
Booth # 1535 Northbrook, IL 877-877-5283 customercare@powerplate. com powerplate.com
Proatein Mealz
Booth # 1800 Milton, ON 416-561-3303 proateinmealz@gmail.com proateinmealz.com
Project GRIT
Booth # 1638 Edmonton, AB
583-983-6019
derek@gritdistribution.com gritdistribution.com
ProSun Canada
Booth # 1213
St. Petersburg, FL 727-825-0400 sales@prosun.com prosun.com
Red Bull
Booth # 1723
Toronto, ON 416-348-0389 redbull.com/ca-en/
Rich & Ripped Apparel
Booth # 928
Woodbridge, ON 437-771-7557 richandripped2022@gmail.com richandripped.ca
Roxton Industries Booth # 1317 Kitchener, ON 855-348-9473 roxtonindustries.com
Simple Again Booth # 1035 Pottstown, PA 610-474-0440 customerservice@simpleagain. com performancefoodcenters.com
Smartbottle
Booth # 1806
Richmond Hill, ON 905 764 9022 info@smartbottle.ca smartbottle.ca/
Spacesaver Solutions Booth # 1138 Aurora, ON 877-726-3933 info@spacesaver.ca spacesaver.ca
Sunless Canada Booth # 1541 888-973-1691 hello@sunlesscanada.com sunlesscanada.com/
Take One Take All Booth # 1814
Welland, ON takeonetakeallfitness@gmail. com totafitness.com
Terrific Sports Booth # 1915
Sialkot, Punjab, Pakistan +92 52 4291429 terrificsports@gmail.com tfsigear.com
The Abs Company Booth # 1013
Lakewood Ranch, FL 866-219-5335 theabscompany.com
Thryv Canada Booth # 1039 Dallas, TX 877-933-9249 thryv.ca
Toronto Police Service Booth # 1813 Toronto, ON 416-808-2222 tps.ca
Village Gems Booth # 1036 Toronto, ON 647-770-6915 donnaherscovitch@gmail.com
Visbody Canada Booth # 1016 Oka, QC hello@visbody.com visbodycanada.com
Vital Proteins Canada Booth #1632 Toronto, ON 833-931-1636 vitalproteins.ca
Yes! Fitness Music Booth # 1030 Washington, DC 1-800-321-9379 mikep@yesfitnessmusic.com www.yesfitnessmusic.com
York Regional Police Booth # 1541 Aurora, ON outreach@yrp.ca yrp.ca
Younited Nutrition + Confident Health Brand Booth # 1415 Toronto, ON 877-777-9682 hello@younitedwellness.ca younitedwellness.ca
ZIVA Booth # 1416 Raleigh, NC 888-907-9482 mcarlin@ziva.com ziva.com
PICKLEBALL ONTARIO EXHIBITORS
Amino Snacks Booth # 6 Mississauga, ON 647-297-6185 aminosnacks.com
Brandior Booth # 904 London, ON brandiorapparel@gmail.com brandior.ca
Club Med Booth # 7 Montreal, QC 519-817-9458 info@clubmed.com clubmed.com
Pickleball Ontario Booth # 9 and 900 Cambridge, ON 519-817-9458 info@pickleballontario.org pickleballontario.org
Pickleball Superstore Booth # 1 Etobicoke, ON 877-669-1224 support@pickleballsuperstore. com pickleballsuperstore.ca
Planters Peanuts Canada Booth # 2 North York, ON 416-636-6146 planterspeanuts.ca
Psirenity Health Booth # 8 Oakville, ON 833-513-2220 info@psirenity.com psirenity.com
Total Sports Solutions Booth # 5 Oakville, ON 866-718-9178 ian@totalsportsolutions.ca totalsportsolutions.ca
Unsinkable Booth # 1038 Victoria, BC 343-262-5332 weareunsinkable.com
Verge Insurance Group Booth # 3 St. Catherines, ON 905-668-9170 info@vergeinsurance.com vergeinsurance.com
Zax’s
Booth #4 Toronto, ON 888-873-0929 info@zaxhealth.com zaxsorginal.com
CONFERENCE & TRADE SHOW
August 7-10, 2024
Metro Toronto Convention Centre
CANADA’S PREMIER FITNESS, HEALTH & WELLNESS EVENT AS
Cutting-Edge Workouts, Transformative Workshops, Lectures & Panels led by global fitness industry luminaries! Connect with top industry leaders and build influential relationships.
AS $291 REGISTRATION REGISTER NOW
