canfitpro Official Magazine | May/June, 2024

WOMEN’S FITNESS & HEATLH ISSUE

WOMEN, MINERALS & METABOLISM

NAVIGATING PERIMENOPAUSE

CORTISOL AND WEIGHT GAIN

Note from the COO

In this issue, we shine a light on the landscape of women’s health and fitness. Across Canada, women comprise a substantial portion of fitness club memberships, often reaching 70%, which showcases their increasing commitment to wellness endeavors nationwide. Notably, many women are seeking personalized coaching and support through personal training services, underscoring their eagerness to invest in their well-being.

Education stands as our beacon of progress. Each article in this issue serves as a conduit for expanding your understanding, empowering you to seize pivotal opportunities, especially as we near “Let’s Move Canada: National Health and Fitness Day” on Saturday, June 1st. As custodians of the fitness industry, we acknowledge the profound value of continuous learning, drawing wisdom from industry experts to enhance our professional acumen.

In steering our collective journey towards a brighter tomorrow, individual

May/June 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

Fitness Advisory Panel

actions resonate deeply. The wisdom of “if you want to go fast, go alone; if you want to go far, go together” rings true. Your commitment to professional development not only enriches your own expertise but also sets a precedent for our entire community. Embrace the voyage of self-improvement and dare to reach for greatness. Whether aspiring to be recognized as the Fitness Professional of the Year or nominating a deserving colleague, this is your opportunity.

These editorials champion the notion that “STRONGER Together Begins with YOU.” Your contributions, ambitions, and triumphs intertwine to weave the tapestry of our industry. Embrace the journey, ignite change, and let us collectively propel ourselves forward!

Yours in Health and Fitness,

Maureen “Mo” Hagan Chief Operating Officer

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.

Uncovering the role of ethnicity in physical health and raising awareness for fitness professionals

Natural solutions to help female clients balance

and reach their fitness potential

What personal trainers can take away from this trend to inspire their female clients

This is an excerpt from Women’s Muscle &

Betina Gozo Shimonek

Révolution numérique pour une vie saine et

Tell us about your fitness career journey.

My body went through a lot trying to become a mom both physically and emotionally. Before we had our first child, we lost six pregnancies at six months each. We are now blessed with five beautiful children, and it is my

best job ever! But with this journey I gained a lot of weight!

I remember walking into a gym and always feeling defeated when I walked out. Then one day I joined a group fitness class. I had no idea how this would change my life!

I started in a group fitness class way in the back corner, last row. I was feeling insecure but fell in love with the music…the people…the instructor! Before I knew it that hour was up. I moved my schedule around to attend my group fitness classes weekly and found myself moving from the back

row up to the front row, smack in front of the instructor. I had no idea at that time that one day I would take the next step, turn around, and face my own class as a fitness instructor.

I eventually lost 200 pounds and became a Zumba Instructor. But it is not what I lost that I remember … it is what I gained back! I gained my life back! I found my confidence!

Where would you like your career path to take you?

This evolution of my mindset, daily habits, daily routine, my associations, actions, and life inspire me to evolve to be the best that I can be. I encourage those I meet so that they may live their dreams and make a positive difference in the world.

I would love to continue to educate members and participants in the gym with encouragement and empathy, helping them face their fears.

I am completely open to what my future holds, and I will continue to walk

with my eyes and arms wide open and my heart full of appreciation.

What types of transformations have you made in the last year and how has it changed you as a fitness professional or your fitness business?

I love being a fitness instructor. Within the last year, I have become a Personal Trainer, and more recently, a canfitpro FIS PRO TRAINER. I also joined Goodlife Fitness as an Assistant Fitness Manager.

I received The City of Toronto award for Woman of Courage and Top Personal Trainer in my division.

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

I am inspired by the words of Dorothy Walsh: “take care of others and make them feel welcome. “

When you are in a busy gym and people are focused on their workouts, taking the time to smile and say hello plants a seed of positivity. They feel

welcome and they matter. I always take the time to learn every participant in my class by name.

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

I was nominated by my General Manager, Penny, from GoodLife Fitness and a few other colleagues nominated me as well.

It is easier to find someone to be inspired by than it is to believe you can inspire others. I learned to accept that I deserve this, I am worth it, and I believe in myself. To find the courage to write about yourself and your journey is hard, but it was therapeutic for me.

I am grateful and honoured that I can say I have a career that I love so much! And to be nominated for something you love to do is simply a cherry on top!

ARE YOU READY TO IMPACT THE LEGACY OF FITNESS PROFESSIONALS IN CANADA?

TEACH OUR WORLD-CLASS CERTIFICATION PROGRAMS

canfitpro is looking for industry leaders and educators to join our team and certify the next generation of fitness professionals.

Why Become a PRO TRAINER:

☑ You are passionate about health and fitness and want to share that passion by educating others.

☑ You are an experienced fitness professional and it’s time to take the next step in your career.

☑ You want to mentor others and ensure a strong legacy for our industry.

canfitpro is actively recruiting PRO TRAINERS in the following locations and programs:

• Winnipeg (PTS & FIS)

• Newfoundland (PTS & CPR)

• Thunder Bay (PTS)

• Regina (PTS & CPR)

• Vancouver (PTS)

• Niagara/Grimsby/ St.Catherines (PTS)

• London (CPR)

Industry experts from across the country share the benefits of becoming a canfitpro

PRO TRAINER

Michelle Gehlen Winnipeg, MB CPR

As fitness professionals, we are in the people business. Leading CPR allows me to expand my teaching outside the group fitness studio to anyone interested in building their skills and knowledge. As a PRO TRAINER, I have the best of both worlds - my own business and the support of the amazing people at canfitpro. Not only do I get to help people, I grow in the process.

Glen Burgess Brampton, ON PTS, CPR, TRX

It is a rewarding opportunity to work with young professionals who are starting out in the industry, to educate them with best practice methodologies that I have learned over the years, preparing them for a career as personal trainers. And it has also given me the experience to confidently design and deliver presentations, workshops, and speaking engagements with recreation centers and gyms in the GTA.

Flexible hours, entrepreneurship, and building a successful business are just some of the benefits that being a canfitpro PRO TRAINER can provide.

PARTNER HIGHLIGHT

ABC TRAINERIZE is a member engagement mobile app and software platform that allows coaches and fitness businesses to expand their reach, better connect with members, and digitize the training experience. ABC Trainerize combines fitness, nutrition, and habits with online training, helping coaches drive deeper behavioral changes and healthier lifestyle decisions. canfitpro members receive their first two-months free after upgrading to a monthly Pro plan.

Preferred Technology Partner

JOGA is the governing body of yoga in sport. It offers training programs to professional and urban athletes both on-line and in person through one of our authorized JOGA coach providers. canfitpro members receive 20% off and our Foundation Course for FREE!

Preferred Education Provider | CEC Approved Course

Power Music has been the #1 provider of group fitness music since 1987. Power Music offers instructors everything they need to teach their classes effectively including music, choreography, custom mixes, timers and more! Join Power Music NOW at a discounted rate to get unlimited access to group fitness music, video choreography, timers and more using code canfitpro24 at checkout. Choose a monthly or yearly subscription and get your first 30 days free!

Preferred Music Provider

SOUTH ASIANS: BODY COMPOSITION,

ETHNICITY & FITNESS RECOMMENDATIONS

UNCOVERING THE ROLE OF ETHNICITY IN PHYSICAL HEALTH AND RAISING AWARENESS FOR FITNESS PROFESSIONALS

By Hina Laeeque

THE DATA AND RESEARCH AROUND PHYSICAL INACTIVITY IS CLEAR: PHYSICAL INACTIVITY IS THE FOURTH LEADING RISK FACTOR OF DEATH.

Many barriers for physical activity exist, including individuals spending more time on screens and devices, longer commuting to work/home, lack of interest/knowledge in sports and/or exercise, or lack of selfesteem/confidence. In addition, the latest research suggests one more risk factor for physical inactivity: your

ethnicity and heritage.

The Canadian Community Health Survey looked at physical inactivity of eight ethnic groups (White, Other, Non-Aboriginal, Latin American, East/ Southeast Asian, Black, West Asian/ Arab, and South Asian). Of these groups, South Asians had the lowest prevalence of moderate intensity physical activity. The authors suggest that health promotion strategies need to consider ethnicity in education and awareness.

We now know a lot more about the body composition of South Asians (people from India, Pakistan, Bangladesh, Nepal, Bhutan, Maldives, and Sri Lanka). This is welcomed news since the population is growing. According to Statistics Canada, 4% of the Canadian population is South Asian. This will increase to 9% by 2031. The South Asian population is also the fastest growing ethnic population in the United States.

Research on South Asian bodies demonstrate that:

• South Asians have a low lean mass. South Asians have low lean tissue mass relative to height, which contributes to their elevated Type 2 diabetes likelihood, particularly when obese as well.

STUDIES HAVE FOUND THAT SOUTH ASIANS NEED TO EXERCISE 20 MINUTES LONGER PER DAY THAN THEIR EUROPEAN COUNTERPARTS ...

• South Asians also have different amounts of fat and lean mass. In addition, where this fat is stored on the body is important to note. South Asians tend to store fat in the liver, abdomen, and muscles (known as visceral or ectopic fat). Visceral fat causes more harm than subcutaneous fat, which is fat stored beneath the skin.

• South Asians are at a higher risk for diabetes and heart disease than any other ethnic group, according to Stanford Health.

• According to Diabetes.co.uk, South Asians are six times more likely to develop Type 2 diabetes than their European counterparts. Other research concludes that South Asians have four times the risk of heart disease compared to the general population, and they develop the disease up to a decade earlier.

• South Asian people living in Canada have a higher prevalence and incidence of cardiovascular disease.

So, what does all this current information about South Asian body composition mean? Well, it means

that South Asians have a risk factor for heart disease and diabetes that they cannot control: their ancestry. To make matters worse, an article in the Canadian Medical Association Journal (CMAJ) found that South Asians are more sedentary and consume higher levels of carbohydrates than non-South Asians in Canada. Thus, controlling the other known risk factors for heart disease, such as physical inactivity, being overweight, a poor diet, and smoking, require particular and specific attention for South Asians.

These differences in the South Asian body type and the risk for disease also highlight the need for ethnicity specific recommendations in health and disease prevention. For example, in November, the American Heart Association and other medical groups issued updated cholesterol guidelines that, for the first time, urged doctors to consider ethnicity when determining a patient’s cardiovascular risk and treatment options.

So, how much physical activity do South Asians need, and is it different than their European counterparts? The current recommended daily activity guidelines are 150 minutes per week by canfitpro, the American Heart Association, and the National Health Service (UK). Research shows this is insufficient for South Asians of both sexes. Studies have found that South Asians need to exercise 20 minutes longer per day than their European counterparts to have the same cardiovascular risk profile. One of the study authors, Dr. CelisMorales, said: “This research makes a clear case for physical activity guidelines to be ethnically specific and we hope that this work will help facilitate the larger definitive studies needed to influence guidelines and policy.”

More research is needed on physical activity recommendations for South Asians, as the studies had small sample sizes. It may be

counterproductive to recommend more physical activity for a population that is struggling to reach the current recommended amounts. However, fitness experts and educators need to be aware of the nuances in physical health and ethnicity.

What does this mean for fitness professionals? As with all clients, be curious about their lifestyle, history, and preferences, ask questions, listen, and do not make assumptions. A young South Asian female that appears “healthy” may be at higher risk of diabetes or be pre-diabetic. Ask questions about their lifestyle, family, eating habits, and more. Also, do not assume they eat a traditional South Asian diet as many are becoming increasingly aware of the need for more balanced eating.

SOUTH ASIANS HAVE A RISK FACTOR FOR HEART DISEASE AND DIABETES THAT THEY CANNOT CONTROL: THEIR ANCESTRY.

This is why research matters and fitness matters. We live in an incredibly exciting time where the science of fitness, body composition, and ethnicity/heritage is finally intersecting and uncovering more insights into living and aging well.

Hina Laeeque (pronounced Hen-na Lake) has a human biology degree and a master’s degree in Pharmaceutical Sciences and is the owner of Empowered Fitness Ltd., a fitness and coaching company that is empowering women to live their best and fittest life. Hina is a body transformation coach, certified canfitpro Personal Trainer Specialist and Healthy Eating & Weight Loss Coach.

Will you be next?

They Figured It Out... and You Can Too!

Team: Growing Your Business While Vacationing With Family

Erin Billowits

Vintage Fitness Toronto, ON

Erin has more than doubled her business–hitting $61,000 in monthly revenue. She’s used NPE systems to train staff to build her business while taking a family vacation to France!

'With NPE, we went from $18,000 to $48,000 a month in 12 months'

Janet Archibald & Cally Ferguson

Alive & Well Personal Training

Vancouver, BC

Pricing was too low and packages were too short. They raised rates, offered long-term

booking consults. Result: She’s added 6 new clients and more than $3,500 a month in recurring revenue since starting with NPE.

From ‘Last Hope’ to Taking Her Fitness Side

Gig from $1,000 to $6,500 a Month in Just 6 Weeks

Janelle Ulrich

Prairie Fit Fitness Regina, Sask

Janelle had 2 clients and $1,000 a month in revenues didn’t know how to move forward. She was ready to quit. With NPE, she’s excited to have 9 clients and $6,500 a month.

Uncommitted Clients & Built Her Business to All-Time High

Lisa Lethbridge beSTRONG Training Vancouver, BC

Lisa used NPE tools to focus her business model and raise her rates. She got rid of clients who weren’t committed to getting results. Those steps brought her revenues to an all-time high of $15,000/month.

new clients and grew from $1,000/month in revenue to $4500/month in revenue. She quit her desk job and now works full-time in fitness.

Revenue

Steven Clarke Toronto, ON

Steven has improved his mindset and utilized the tools, scripts and coaching. Result: 8 new clients and $15,000 in new revenue!

About NPE

Since 2006, NPE has helped over 53,000+ fitness businesses in 96+ countries grow to the next level, and is responsible for driving over $1.1 billion in client revenue.

NPE has been featured 8x on the Inc 500/5000 list of fastest growing companies, and has a global team based in the USA, Canada, UK, and Australia.

Recognized As:

Complete our short 3-minute assessment and we’ll email you a personalized report detailing the

16 LET’S MOVE CANADA!

18

3 SECRETS OF A $1,000,000 FITNESS SALES PRESENTATION

20 EMPOWERING WOMEN THROUGH STRENGTH

JOURNAL

LET’S MOVE CANADA!

NATIONAL HEALTH AND FITNESS DAY IS OUR INDUSTRY’S CALL TO ACTION TO EMPOWER INDIVIDUALS TO TAKE CHARGE OF THEIR HEALTH

By Erin Phelan

Canada’s National Health and Fitness Day (NHFD) is a day where Canadians come together to celebrate the importance of living a physically active lifestyle and takes place on June 1st this year. For the fitness industry, it is Christmas Day and the Super Bowl rolled into one, an annual day where we shine a spotlight on the vital role our industry plays shaping lives, and particularly the health of our communities. This year, Fitness Industry Council of Canada (FIC) once again is inspiring gyms across the country to throw a party – an OPEN HOUSE party to offer free access to fitness facilities from coast to coast.

Established in 2014, NHFD is a reminder of the critical role exercise and movement play in maintaining a high quality of life.

The initiative stemmed from efforts led by Senator Nancy Greene Raine, a former Olympic athlete, and Senator Art Eggleton. Their vision was to address rising concerns about sedentary lifestyles and obesity rates in Canada by promoting physical activity at the national level. The genesis of NHFD dates to June 4, 2014, when Bill S-211 received Royal Assent, officially designating the first Saturday in June as NHFD. Since

its inception, NHFD has garnered widespread support from various stakeholders, including government officials, health organizations, fitness enthusiasts, and community leaders.

FIC, the voice of the Canadian Fitness Industry, has been actively involved in NHFD and in the last few years decided to make fitness even more accessible, with fitness facilities across the country hosting dedicated events. During the pandemic, this became a vital connection point –with group fitness instructors leading classes in parking lots and dozens of Zoom events lighting up the Internet.

In 2024, we are expecting to have thousands of Canadians take part, celebrating the power of exercise.

NHFD is our industry’s Call to Action! This year we aim to:

1. Raise Awareness: By promoting NHFD through media campaigns, social media outreach, and community events, FIC will shine a spotlight on the importance of regular physical activity for overall health and well-being.

2. Foster Community Engagement: NHFD encourages communities

across Canada to organize local events and activities that promote physical fitness and healthy living. These events foster a sense of belonging and inspire our collective action towards healthier lifestyles.

3. Empower Individuals: NHFD empowers individuals of all ages and fitness levels to take ownership of their health by incorporating regular exercise into their daily lives. In opening our facilities and providing access to skilled trainers, resources, and information, this day is a catalyst to encourage Canadians to make informed decisions about their lifestyle choices.

4. Drive Policy Change: NHFD advocates for policies and initiatives that support the creation of healthier environments, such as promoting active transportation, investing in recreational infrastructure, and integrating physical activity in our schools, communities, cities, and country!

5. Inspire Politicians: Every year, FIC inspires facilities to invite their political leaders to events. It takes one stone thrown into a pond to make a ripple. We inspire our local, provincial, and federal leaders to participate in organized walks, runs, cycling events, fitness classes, sports tournaments, and outdoor recreational pursuits. Let’s MOVE Canada!

This year, NHFD will provide an opportunity for us, as a nation, to reflect on all we can do to improve the fitness and health of Canadians. Gyms, community centres, and skilled, trained fitness professionals are fundamental to creating a sense of belonging and to providing the motivation and accountability to help Canadians embrace movement and prioritize self-care – particularly those Canadians who feel that it is “too late” or that exercise is “too hard.” We have the potential to change their

minds – and their lives.

As Canada’s population continues to grapple with the challenges of sedentary lifestyles, obesity, and chronic disease, the importance of initiatives like NHFD has never been more important. By fostering a culture of health and fitness, NHFD contributes to the broader national agenda of promoting healthy living and reducing the burden of preventable illnesses.

It takes movement to create a movement.

... IT IS CHRISTMAS DAY AND THE SUPER BOWL ROLLED INTO ONE, AN ANNUAL DAY WHERE WE SHINE A SPOTLIGHT ON THE VITAL ROLE OUR INDUSTRY PLAYS SHAPING LIVES ...

FIC believes National Health and Fitness Day can light the spark in all of us and become a beacon of hope and inspiration, reminding us that small steps towards a healthier lifestyle can lead to significant long-term benefits for individuals, communities, and society. So, let us lace up our sneakers, hit the gym, park, or rec centre, and celebrate the joy of movement on this special day dedicated to a healthier lifestyle.

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.

3 SECRETS OF A $1,000,000 FITNESS SALES PRESENTATION

On December 21st, 2023, Willis Gibson became the first person to beat the classic Nintendo game, Tetris. It took him just 38 minutes to beat a challenge that had stumped gamers for decades.

I will not go into the technical aspects of how he did it but what fascinated me was HOW he approached the game.

He was constantly adapting. Constantly improving his process. Constantly learning.

It reminded me of what the best fitness entrepreneurs do to achieve success.

Iterate On What Works

Successful fitness entrepreneurs do not wait for success to happen. They constantly innovate, try new things, and when they find something that

works, they keep it and improve upon it.

That is part of the philosophy that I hold to NPE, and it is why we have been able to serve over 53,000 clients in 17 years. The only reason we have been in business this long is because our clients get results.

Every fitness entrepreneur, no matter where you are at in your journey, must master the art of making more sales. But even more importantly, if you want to scale, you must build a sales process that you can hand off to your team so they can close clients for you.

Do You Have a Scalable Sales Process?

You may know how to close sales already but there are three major things to address before you can pass off sales to your team.

1. Do you have an easy-tounderstand, visual guide that you use to walk prospects through when they are considering buying?

2. Are you already closing 80% or more of prospects into clients?

3. Do you have a simple, repeatable system that your team can use that replicates your success?

Each of these elements is important when we are talking about scaling the business.

You are a professional gym with a real facility, and you provide real results. Your sales presentation should reflect that and make it incredibly simple to present the value of what you offer to potential prospects.

How to Build an Effective Sales Presentation

An effective sales presentation

CREATE A SCALABLE SALES PROCESS THAT MAKES CLOSING CLIENTS SIMPLE

By Sean Greeley

should consist of three components. When you lock these in, closing clients becomes incredibly simple.

In fact, our NPE AUTO-CLOSER® presentation is proven to convert 80%+ leads into clients. If you would like a template of that presentation, just check it out here

The first step is to outline the journey that your prospect needs to go on. This means having a cut-and-dry process to help them define their goals, understand where they are at with a simple evaluation, and what it will take to reach their goals.

You walk them through the process of designing a custom program that will fit their needs and then you get them excited about their results by scheduling a four-week assessment.

The second step is answering

questions and handling objections.

You have outlined a clear path to success, and you want to press them to ask their questions before you get to the investment part of your presentation.

The third and ultimate step is closing the sale and making payment.

The power of a presentation is that not only does it keep you on track during the conversation, but it is also a way to demonstrate a level of professionalism. It also makes it pretty simple to train team members on how to sell effectively.

If you would like to build your own sales presentation, go here to download a free copy of the NPE AUTO-CLOSER® template. This presentation is proven to convert 80%+ of leads into clients.

So, ask yourself when it comes to your sales process, what do you need to innovate?

The answer to that question could be the key to unlocking unprecedented levels of growth.

Sean Greeley, Founder

& CEO

of NPE has helped 53,000 fitness entrepreneurs go from broke to stacking cash over the last 17 years. Under his leadership, NPE has become the go-to destination for business growth systems, tools, and coaching for fitness entrepreneurs to grow to 6-, 7-, and 8-figures. To get your personalized plan for growth, visit npefitness.com/cfp-score

EMPOWERING WOMEN THROUGH STRENGTH

UNVEILING THE LATEST RESEARCH AND MATRIX FITNESS SOLUTIONS

By Matrix Fitness

In recent years, there has been a monumental shift in the fitness industry towards empowering women in strength training. Women of all ages, backgrounds, and fitness levels are embracing strength training as a powerful tool for enhancing their health, creating toned and strong bodies, and boosting confidence. This shift is not just a trend; it is a movement backed by science.

Data from fitness tracking apps and wearable devices indicate a

significant rise in the number of women engaging in strength training activities. From 2019 to 2024, there has been a remarkable 35% increase in the proportion of women logging strength workouts compared to other forms of exercise, such as cardio or yoga. This surge in participation underscores a fundamental shift in attitudes towards strength training among women.

Reviews of social media analytic platforms reveal a surge in online

conversations surrounding women’s strength training, with hashtags like #StrongWomen and #GirlsWhoLift gaining traction across various platforms. This digital discourse serves as a virtual community where women can share their experiences, offer support and encouragement, and celebrate their achievements in the realm of strength training.

Matrix Fitness is leading the charge with innovative products tailored to meet the diverse needs of women in

their fitness journey.

Breaking Stereotypes: The Rise of Women in Strength Training

Traditionally, women were discouraged from engaging in strength training due to misconceptions about becoming excessively muscular or bulky. However, extensive research has debunked these myths, highlighting the numerous benefits of incorporating strength training into women’s fitness routines.

According to a study published in the Journal of Strength and Conditioning Research, women typically have lower levels of testosterone, the hormone primarily responsible for muscle hypertrophy. This means that women are less likely to bulk up from strength training and more likely to achieve a toned, sculpted physique.

Research published in the American Journal of Preventive Medicine highlights that strength training can enhance bone density, reducing the risk of osteoporosis, a condition more prevalent in women. Moreover, lifting weights contributes to improved metabolic health by increasing lean muscle mass, which in turn boosts metabolism and aids in weight management. Strength training leads to increased muscle tone and improved body composition, promoting a lean, strong physique.

Furthermore, strength training offers a myriad of mental health benefits, including stress reduction, improved mood, and enhanced self-esteem. The sense of accomplishment derived from mastering new exercises and progressively increasing weights fosters a positive, empowering mindset.

The Science Behind Strength Training for Women

Recent research underscores the importance of tailored strength training programs designed specifically for women. While men and women share many

physiological similarities, there are distinct differences in muscle fiber composition, hormonal profiles, and biomechanics that necessitate customized approaches to training.

Matrix Fitness understands the unique needs of female athletes and fitness enthusiasts, incorporating innovative research into the development of products to optimize performance and maximize results. From state-of-the-art strength training machines, like the Magnum Glute Trainer to versatile functional training equipment like the Connexus Series, Matrix offers a comprehensive suite of solutions tailored to women’s bodies and fitness goals.

WHILE MEN AND WOMEN SHARE MANY PHYSIOLOGICAL SIMILARITIES, THERE ARE DISTINCT DIFFERENCES ... THAT NECESSITATE CUSTOMIZED APPROACHES TO TRAINING.

Matrix Fitness: Empowering Women in Strength Training

Matrix Fitness stands at the forefront of the fitness industry, committed to empowering women through innovative products and evidencebased training methodologies. The diverse range of strength training equipment is designed to accommodate women of all fitness levels, from beginners to elite athletes, providing a safe, effective, and enjoyable workout experience.

Matrix’s intuitive strength training machines feature ergonomic designs and adjustable settings to ensure optimal biomechanics and minimize the risk of injury. Whether it is a leg press, chest press, or lat pulldown, each piece of equipment is engineered to deliver smooth, controlled movements that target specific muscle groups with precision.

Moreover, Matrix’s functional training solutions offer versatility and variety, allowing women to engage in dynamic exercises that mimic real-life movements and promote functional strength. From kettlebells and medicine balls to suspension trainers and resistance bands, Matrix provides the tools necessary to perform a wide range of exercises that challenge the body in different planes of motion.

Embrace Strength, Empower Women

Strength training does not simply build muscle; it builds confidence and resilience. Data from health and fitness surveys corroborate these findings, revealing that women who incorporate strength training into their fitness routine report higher levels of energy, improved mood, and better overall well-being compared to those who solely engage in other forms of exercise. The holistic benefits of strength training go beyond physical appearance, empowering women to lead healthier and more fulfilling lives.

With Matrix Fitness leading the way with their innovative products and unwavering commitment to women’s empowerment, the future of strength training looks brighter than ever. Together, let us shatter stereotypes, break barriers, and pave the way for a stronger, healthier, and more empowered generation of strong women.

In 2001, Johnson Health Tech launched Matrix to bring premium fitness equipment to the marketplace. Fueled by crosscultural collaboration, today Matrix offers a complete line of cardio, strength, and group training equipment for health clubs, luxury resorts, and collegiate athletic teams, plus club-quality equipment reimagined for the home. Matrix is the proud sponsor of the Fitness Industry Council of Canada.

NAVIGATING PERIMENOPAUSE

OPTIMIZING NUTRITION AND FITNESS FOR HORMONAL BALANCE AND CONFIDENCE

By Vicky Rolfe

PERIMENOPAUSE IS A SIGNIFICANT TRANSITION IN A WOMAN’S LIFE, INDICATING THE APPROACH OF THE END OF HER REPRODUCTIVE YEARS.

Hormonal fluctuations during this phase, which typically begin in the late 30s or early 40s but can start earlier for some women, can have a significant negative impact on both physical and emotional health. However, by understanding the intricate relationship between perimenopause, nutrition, and

fitness, women can navigate this transformative stage with grace and confidence.

What happens during perimenopause?

Perimenopause is a natural and normal phase in a woman’s life. This transition towards menopause can last for several years. During this time, women experience a series of hormonal changes and physical symptoms as their bodies adjust to decreasing levels of two main hormones: estrogen and progesterone.

One common change women experience during this stage of life is an increase in body fat, with more weight accumulating around the abdomen rather than the hips and thighs. Additionally, a declining metabolism can make it more challenging to maintain or lose weight during perimenopause.

Bone health is another important consideration during perimenopause. Estrogen plays a crucial role in

maintaining bone density, and as estrogen levels decline, women may become more susceptible to osteoporosis and bone fractures. Therefore, it is essential for women entering perimenopause to prioritize bone-strengthening activities such as walking and low-impact aerobics and ensure adequate intake of calcium and vitamin D.

Best ways to optimize nutrition

Nutrition is critical for navigating the hormonal rollercoaster of perimenopause. Our diets have a significant impact on hormone regulation, symptom relief, and overall health and vitality. A nutrient-dense diet that includes all food groups is required. Incorporating fiber, lean proteins, complex carbohydrates, and healthy fats provides essential nutrients for hormonal balance and overall health.

1. Choosing complex carbohydrates:

Complex carbs, also known as slow-release carbohydrates, help to keep blood sugar levels stable and provide energy throughout the day, unlike simple sugars. During perimenopause, estrogen and progesterone fluctuations can impair insulin sensitivity, causing unstable blood sugar levels and symptoms such as mood swings, fatigue, and cravings. To combat this, opt for whole grains, legumes, and vegetables, which provide sustained energy without a crash.

2. Prioritizing protein:

Protein intake is crucial for supporting muscle mass, which tends to decline with age and hormonal changes. Adequate protein consumption supports metabolism, aids in weight management, and helps maintain lean muscle mass, which is vital for overall health and fitness goals during perimenopause. Incorporating protein-rich foods such as poultry, fish, eggs, tofu, and legumes into meals and snacks can help women feel satiated, manage weight, and support muscle health.

3. Incorporating healthy fats:

Fat is vital for hormone production and regulation. Omega-3 fatty acids, found in fatty fish, flaxseeds, chia seeds, and walnuts, possess anti-inflammatory properties that can help alleviate symptoms like joint pain and mood swings commonly experienced during perimenopause. Additionally, incorporating sources of monounsaturated and polyunsaturated fats, such as avocados, olive oil, and nuts, supports heart health and overall well-being.

... ENGAGING IN ACTIVITIES THAT RESONATE WITH INDIVIDUAL PREFERENCES AND GOALS PROMOTES CONSISTENCY AND ADHERENCE TO AN EXERCISE ROUTINE.

Fitness helps reduce perimenopausal symptoms

In addition to smart nutrition choices, integrating regular physical activity into the daily routine is essential for managing perimenopausal symptoms and optimizing overall health. Exercise not only helps control weight and maintain muscle mass but also boosts mood, improves sleep quality, and enhances overall quality of life during this transitional phase.

When it comes to fitness during perimenopause, finding activities that are enjoyable and sustainable is key. Whether it is brisk walking, yoga, swimming, strength training, or dancing, engaging in activities that resonate with individual preferences and goals promotes consistency and adherence to an exercise routine. Aim for a combination of:

• Aerobic exercises to improve cardiovascular health and aid weight loss

• Strength training to help preserve lean muscle mass, boost

metabolism, and support weight loss efforts

• Flexibility exercises to help maintain joint health, relax tight muscles, alleviate muscle soreness, promote relaxation, and promote better posture

Moreover, prioritizing stress management techniques such as meditation, deep breathing exercises, and mindfulness practices complements nutrition and exercise in promoting hormonal balance and overall wellness during perimenopause. Chronic stress can cause hormonal imbalances and symptoms such as hot flashes, insomnia, and mood swings, making stress reduction an integral component of a holistic approach to health during this phase of life.

The key takeaway is that by prioritizing smart nutrition choices, regular physical activity, and effective stress management techniques, women can optimize hormonal balance, alleviate symptoms, and improve overall wellbeing throughout perimenopause. Women who are equipped with knowledge and practical insights can embrace the changes in their bodies with confidence and make informed decisions that promote health and vitality, as well as grace and resilience, throughout this transformative stage of life and beyond.

Vicky Rolfe is a certified nutritional therapist and hormone specialist for women experiencing hormonal changes and weight issues. She is the author of the cookbook What to Eat When You Don’t Feel Like Cooking, has been featured on television, magazines, and podcasts, and has collaborated with some of the biggest names in the health and wellness industry. vickyrolfe.com

CORTISOL AND WEIGHT GAIN

NATURAL SOLUTIONS TO HELP FEMALE CLIENTS BALANCE CORTISOL AND REACH THEIR FITNESS POTENTIAL

By Kelly Nolan

AS A FITNESS PROFESSIONAL, IT WOULD BE A VALUABLE TOOL TO UNDERSTAND WOMEN’S TRANSITION THROUGH PERIMENOPAUSE, MENOPAUSE, AND BEYOND.

Body shapes change due to the shift of their underlying chemistry, creating many unwanted symptoms regardless of their fitness level and the intensity of their workouts. Hormones will be a strong influencer on many aspects of their physiological systems, optimal health, and their ability to hit the peak of their fitness potential. If only it were as simple as increasing their workouts or adding extra cardio. At certain ages, in a state of “hormone toxicity,”

heavy workouts may begin to work against their thyroid by unknowingly spiking cortisol. The last thing we want is for the client to give up in frustration and disappointment. Teaching female clients about hormone balance could be a real game changer for client retention.

Communicating the “science” of how our hormones are influencing our body chemistry, our health, and our fitness potential can provide the client with clarity. For example, cortisol is directly affected by our stress levels and the health of our nutrition and can be linked to potential disease states such as diabetes. Understanding the “WHY” and encouraging clients to be

accountable to lifestyle modifications is not about deprivation or dieting. It is about healthy choices, mind-set, and goal setting.

Cortisol is our “fight or flight” response to stress both emotionally and physically. It is produced by the Adrenal Gland, a little gland that sits on top of the kidneys. Stress automatically triggers the production of cortisol, our natural stress adaptogen, and increases our blood sugar, helping our body to overcome the current situation. Overtime, with persistent heightened stress levels, however, high cortisol can contribute to insulin resistance, a pathway to Type 2 diabetes, and the

accumulation of stubborn fat deposits around the waist, leading to unwanted “muffin top” or the “menopause belly.” Unfortunately, high cortisol is also a risk factor for breast cancer.

Cortisol should normally peak in the morning and gradually reduce throughout the day. Your client’s daily output will also be influenced by their nutrition. If for example, their diet is high in sugar and carbohydrates such as sugary drinks, bread, pasta, and white rice it gives cortisol more opportunity to spike throughout the day causing havoc on blood sugar and the body’s recovery time. It becomes a viscous cycle as cortisol spikes blood sugar and triggers sugar cravings directly affecting the clients attempt to be accountable to their nutrition.

Cortisol is the reason many men and women may struggle to release unwanted weight as they age. Old solutions will not work due to the undercurrent of their hormone imbalance.

Lifestyle modification is KEY. For example, having a dinner heavy in carbohydrates or finishing the day with a glass of wine (not judging!) can spike cortisol and promote weight while we sleep. It will also affect our sleeping patterns with frequent wakeups and night sweats.

Here are some simple takeaways for

your clients to support cortisol levels naturally:

1. Lifestyle modification that focuses on a clean diet that promotes a balance of carbohydrates, fats, and protein to balance blood sugar.

2. Completing a Saliva Hormone Test and balancing cortisol naturally with a customized program of natural supplements at therapeutic dosing.

3. Creating a structured morning with an emphasis on self-care.

4. Reducing caffeine and alcohol intake.

5. Creating a structured evening routine to enhance sleep patterns.

6. Consider fasting from 7:00 p.m. to 10:00 a.m. or 11:00 a.m.

7. Exercise regularly - ideally three to five times per week.

8. Write in a journal, read, meditate, or say daily affirmations. Pick at least two per day!

9. Indulge in hobbies for distraction and stress management.

10. Go for nature walks to clear the mind.

Encouraging clients to balance cortisol by managing stress levels and prioritizing nutrition provides the opportunity to reach their fitness potential and optimize health. Support your clients by being an active participant in the management of their self-care!

BALANCING CORTISOL WITH NUTRITION

1. Modify or limit refined carbohydrates such as pasta, bread, and white rice.

2. Increase whole proteins such as eggs, poultry, fish, and chicken.

3. Focus on vegetables and greens, plus two fruits per day. Limit bananas and carrots as they have a higher sugar content.

4. Balance cortisol with recommended herbal supplements following the template of the Saliva Hormone Test.

Kelly Nolan is a pharmacist, women’s health expert of 30 plus years, Functional Medicine Practitioner, and a #1 best-selling author. Her extensive expertise in women’s health and specialized training in saliva hormone testing provides a niche service for perimenopausal and menopausal women with tailored solutions for weight loss and customized programs to balance hormones naturally.

The Viral “Shy Girl Workout” Trend

WHAT PERSONAL TRAINERS CAN

TAKE

AWAY FROM THIS TREND TO INSPIRE THEIR FEMALE CLIENTS

By ABC Trainerize

MANY PEOPLE WHO HAVE EVER BEEN NEW TO A GYM HAVE PROBABLY FELT A LITTLE STRESSED OR ANXIOUS.

It could be the unfamiliar environment, what they are wearing, or maybe

some uncertainty around how a new class will operate.

These negative feelings are known as “gymtimidation”, and they are very real. Sadly, these feelings prevent so many people from achieving their

fitness goals — particularly women.

Combating Gymtimidation in Women — Is the Shy Girl Workout the Answer?

One survey found that one in four women shy away from exercise for

fear of being judged, while one in three worry that other gym users would view them as a novice. A new social media trend—the Shy Girl Workout—is all about helping gym goers overcome the fear and anxiety that comes with working out around others.

This trend includes demonstrations from experienced gym-goers and personal trainers of simple, easyto-follow exercises that can be performed with minimal equipment. This trend is not about being shy in the traditional sense, but rather it is an approach to fitness that emphasizes inclusivity, accessibility, and building confidence from the ground up.

In fact, in some ways you could say that the Shy Girl Workout reflects a broader shift in the relationship between women and the gym. More women are claiming their space in the fitness world that has been dominated by men for decades. Not just as gymgoers, but as trainers too.

For example, according to IHRSA, there was more than a 32% increase in female members of health clubs between 2010 and 2019. During this same period, the percentage of female personal trainers in the USA increased from 54% to 62%

Should Personal Trainers Embrace the Shy Girl Workout?

By understanding the unique needs and concerns of new female clients, trainers can tailor workouts that inspire confidence and celebrate progress, no matter how small.

So, in a way, yes. Trainers can use this trend with new clients who are just getting started on their fitness journeys.

Good personal trainers know the importance of meeting new clients where they are. For many, the thought of lifting heavy weights or performing complex exercises can be intimidating.

By starting with simple, achievable goals, trainers can lay the foundation for success and gradually introduce more challenging techniques as confidence grows and strength builds.

A strong start is half the battle, and once your clients become more confident and start to work out on a regular basis, you have not only helped them overcome gymtimidation, but you have also brought them to the next step of their fitness journey.

Build and Deliver Personalized Training with ABC Trainerize

At ABC Trainerize, our goal has always been to make fitness accessible – to

everyone!

We know that every body is different, and that everybody has different fitness goals. That is why we have made it easy for trainers who power their coaching with us to build bespoke training plans for their clients for online, in-person, or group training.

With fitness, nutrition, and habitcoaching features, plus in-app messaging, progress tracking, and more — it is everything you need to motivate and inspire your clients, no matter how new to fitness they may be.

GET STARTED: Start your 30-day 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.

Self-Assessment of Skills

BY BETINA GOZO SHIMONEK

I MENTIONED THAT I AM A BIG ADVOCATE FOR LOOKING BEYOND THE SCALE, AND THAT IS WHERE ASSESSING YOUR SKILL COMES IN.

This could be as simple as performing your first push-up on your toes or doing your first pull-up, or you can get as detailed as using a specific weight for your deadlift or bench press. As a strength coach, watching improvement happen is what I live for, and I’ve found that a lot of people’s general goals of weight loss and toned muscle naturally follow when they focus on achieving a skill or a certain personal record.

There are many ways you can assess your skill level, but what follows is a basic skills test that you can use to help you. You may need to preview the exercises in the following chapters in order to execute them if you are unsure of them (page numbers for where they appear in this book follow each exercise). Keep in mind that this skills test is a workout in itself, so be sure to warm up adequately! It will be challenging, but the beauty of it is in seeing how you progress with these movements over the span of your training. I recommend keeping track of your progress by recording the date, your measurements, and other training details, and revisiting the skills test every 4 weeks.

Grip Strength

In all three of these movements, you should hold for as long as you can without losing form. I have indicated what weight to use. If you are unable to use that weight, pick a weight that’s neither too easy nor too difficult and record that weight. Mark the time when you have to let go of the bar or lower the weight. If you are able to hold for the maximum (max) time, mark that down and give yourself the option of picking a heavier weight for the exercises that indicate that as a choice.

Farmer carry (35 lb [15.87 kg] each hand): total hold time (max 90 sec); page 43

Front rack (20 lb [9.07 kg] each hand): total hold time (max 90 sec); page 45

Core Strength

In these five exercises, you will focus not only on your abs but also on your hips and glutes. These exercises are all body weight holds, so there is no option to add any weight. If you are able to complete all exercises with the max hold, record how the exercises feel to you on a scale of 1 to 10, with 10 being the most difficult.

Hollow hold: total hold time (max 90 sec); page 60

High plank: total hold time (max 90 sec); page 58

Side plank: total hold time (max 90 sec each side); page 56

Single-leg bridge: total hold time (max 90 sec each side); variation of bridge found on page 82

Copenhagen 90/90: total hold time (max 45 sec each side); page 61

General Strength

In these exercises, you test your maximum number of reps with the weight I suggest. If you can’t move the weight or you are completing the max number of reps easily, change the weight and make sure to record what you are using to keep track of your benchmark. If you are unable to complete some of the body-weight movements, that’s OK! Mark it as “none yet,” and be motivated to get stronger!

Chin-up (assisted or unassisted) (underhand/supinated grip): total number of reps (max 15); page 128 or 127

Dumbbell bridge (35 lb [15.87 kg]): total number of reps (max 15); page 81

height of the bench or box to keep track. The higher the box or bench, the less challenging it will be; page 99

Goblet squat (20 lb [9.07 kg]): total number of reps (max 20); page 66

Dumbbell overhead press (10 lb [4.53 kg]): total number of reps (max 15); page 108

Dumbbell Romanian deadlift (15 lb [6.80 kg] in each hand): total number of reps (max 15); page 85

Inverted row (overhand/pronated grip; indicate if knees are bent or legs straight): total number of reps (max 15); page 117

Goblet stationary lunge or split squat (variation of dumbbell stationary lunge or split squat; 10 lb [4.53 kg]): total number of reps each side (max 15 each side); page 75

Body-weight single-leg Romanian deadlift: total number of reps on each side without falling over or losing balance (max 10 each side); dumbbell single-leg Romanian deadlift found on page 87

Getting through this basic skills test will not only start you off with a good assessment of your baseline strength—it can also help you figure out what weights to use when it’s time to start the programs. In chapter 10, Create Your Optimal Program, I go into detail of how to determine load (weight) for your workouts.

Dead hang: total hold time (max 90 sec); page 48

Push-up on bench: total number of reps (max 20). Place your hands on a bench or box and make a note of the

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.

MAXIMISER L’IMPACT DES TECHNOLOGIES

POUR LE BIENÊTRE FÉMININ

RÉVOLUTION NUMÉRIQUE POUR UNE VIE SAINE ET ÉPANOUIE

Par Marie Eve Ricard

DANS LE MONDE D’AUJOURD’HUI, LES FEMMES SONT DE PLUS EN PLUS CONSCIENTES DE L’IMPORTANCE DE PRENDRE SOIN DE LEUR SANTÉ PHYSIQUE ET MENTALE.

Pour les accompagner dans ce parcours, les outils numériques se révèlent être des alliés précieux, offrant des ressources variées et accessibles pour les aider à adopter un mode de vie sain et équilibré. En tant que professionnels du conditionnement physique, il est essentiel de comprendre l’importance du progrès technologique dans l’amélioration de la santé et du bien-être des femmes, et de déterminer comment l’incorporer à notre approche pour les accompagner de manière optimale.

Des outils numériques à portée de main

Les outils numériques mis à la disposition des femmes désirant améliorer leur santé et leur bienêtre sont nombreux et variés. Voici quelques-uns des outils les plus couramment utilisés :

1. Applications: Il existe une multitude d’applications de fitness disponibles sur les cellulaires qui proposent une grande variété de séances d’entrainement, de programmes d’exercices personnalisés et de suivis de la progression. Ces applications permettent aux femmes de faire de l’exercice où qu’elles soient, selon leur emploi du temps et leurs préférences personnelles.

2. Réseaux sociaux et communautés en ligne: Les réseaux sociaux et les communautés en ligne offrent aux femmes la possibilité de se connecter avec d’autres personnes

partageant les mêmes objectifs, d’échanger sur leurs expériences, et de trouver du soutien et de l’inspiration. Des plateformes telles que Facebook, Instagram et les groupes de discussion spécialisés sont largement utilisés par de nombreuses femmes pour partager leurs progrès, poser des questions, trouver du soutien et de la motivation.

3. Dispositifs de suivi de la santé: Les dispositifs de suivi de la santé, tels que les montres intelligentes et les bracelets d’activité, permettent aux femmes de suivre leur activité physique, leur fréquence cardiaque, leur niveau de stress, leur qualité de sommeil et d’autres paramètres de santé. Ces dispositifs fournissent des données précieuses sur les habitudes de vie et permettent aux femmes de suivre leur progression au fil du temps.

Accessibilité

L’accessibilité est l’un des principaux avantages des outils numériques pour les femmes engagées dans leur santé et leur bien-être. Grâce à ces moyens technologiques, elles peuvent accéder à des séances d’entrainement, à des plans nutritionnels personnalisés et à des conseils de bien-être à tout moment et en tout lieu. Que ce soit depuis leur domicile, leur lieu de travail ou lors de déplacements, elles ont la possibilité de trouver des ressources adaptées à leurs besoins et à leur emploi du temps chargé. Cette accessibilité accrue élimine les obstacles traditionnels à la participation à des programmes de conditionnement physique, offrant aux femmes la liberté de choisir le moment et le lieu qui leur conviennent le mieux pour s’engager dans leur parcours de santé.

Motivation

De plus, les outils numériques peuvent jouer un rôle crucial dans la motivation des femmes à maintenir une routine santé régulière. Grâce à des fonctionnalités telles que le suivi des progrès, les récompenses virtuelles et les défis à relever en communauté, ces plateformes en ligne encouragent l’engagement à long terme en offrant une rétroaction positive et en créant un sentiment d’appartenance à une communauté de soutien. Cette motivation supplémentaire peut faire toute la différence pour les femmes qui cherchent à maintenir leur engagement envers leur santé et leur bien-être à long terme.

Économie de temps et flexibilité

Enfin, les outils numériques permettent aux femmes d’économiser du temps précieux, leur offrant ainsi la possibilité de l’utiliser à d’autres fins. Grâce à un simple accès à Internet, elles peuvent explorer une multitude de ressources et de services en ligne, optimisant ainsi leur temps et leur efficacité tout en poursuivant leurs objectifs de santé et de bien-être. Cette économie de temps leur offre une plus grande flexibilité dans la gestion de leur emploi du temps chargé, leur permettant de prioriser leur santé sans compromettre leurs autres engagements.

GRÂCE À UNE MULTITUDE DE PLATEFORMES NUMÉRIQUES, LES FEMMES PEUVENT ACCÉDER À DES SÉANCES D’ENTRAINEMENT, À DES PLANS NUTRITIONNELS PERSONNALISÉS ET À DES CONSEILS DE

BIENÊTRE À TOUT MOMENT ET EN TOUT LIEU.

Stratégies numériques pour élever le bien-être féminin

Les outils numériques offrent aux femmes un accès sans précédent à des ressources et des services qui peuvent les aider à améliorer leur santé et leur bien-être. En tant que professionnels du conditionnement physique, nous avons un rôle crucial à jouer dans l’utilisation de ces outils pour soutenir nos clientes dans leur parcours de santé. En tirant avantage de la technologie et en

adoptant une approche holistique, nous pouvons aider les femmes à atteindre leurs objectifs de santé et de bien-être de manière efficace et durable.

Concrètement, en tant que professionnels du conditionnement physique, nous avons la capacité de développer diverses stratégies numériques pour favoriser le bienêtre des femmes. Cela peut inclure la mise en place de séances de formation en ligne, la mise à disposition de ressources numériques telles que des guides d’exercices et des tutoriels vidéo, ainsi que l’utilisation d’applications de suivi de la santé pour surveiller les progrès de notre clientèle. Nous pouvons également créer des communautés en ligne où les femmes peuvent s’entraider, partager leurs expériences et se motiver mutuellement. En exploitant pleinement ces outils numériques et en les intégrant avec ingéniosité dans notre pratique, nous pouvons jouer un rôle pivot dans l’accompagnement des femmes vers un mode de vie sain et actif.

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.

CHRONIC PAIN MANAGEMENT WITHOUT MEDICATION

4 MOVEMENT AND LIFESTYLE PRACTICES TO BEST SERVE YOUR CLIENTS

By Christine M. Conti, M.Ed.

IF YOU ARE A FITNESS PROFESSIONAL WHO WORKS WITH CLIENTS EXPERIENCING CHRONIC PAIN, IT IS PARAMOUNT TO EDUCATE YOURSELF ABOUT THE MOST EFFECTIVE HOLISTIC TECHNIQUES TO BEST MANAGE PAIN.

With a toolbox of lifestyle and

behavioral approaches to reduce pain without medications, you will then be able to best serve your clients and teach them how to take control of their health.

In a society that values a “quick fix” approach to pain management and relies heavily on medications, it is within the scope of practice for

a fitness professional to provide movement and lifestyle practices to reduce pain. There are plenty of tools and resources available to help support your client to live a better quality life and battle disease-inducing stress and inflammation.

Teaching your clients these four lifestyle practices can significantly

reduce their pain while staying in your scope of practice as a fitness professional.

1. Utilize a Tracking Journal

Require your clients to use a calendar or a journal that is ONLY for tracking how they feel each day. If a client is suffering with increased pain or inflammation during a Monday session, ask them to record what they ate the night before. Was it a meal packed with sodium, or did they have a few cocktails high in sugar? On the flip side, if the client feels fantastic, ask them to record what they did the day before. Did they get plenty of sleep, hydrate throughout the day, or eat balanced meals? The journal allows clients to find individual patterns and triggers related to their chronic pain.

2. Non-Negotiable Daily Movement

Unless you meet with your clients for a session each day, it is likely they are on their own most days when it comes to exercise. These are the days when our clients are unmotivated and succumb to their chronic pain because they lack the support, energy, or knowledge to complete an independent exercise routine. This is when clients must be reminded that ANY movement such as walking, or gardening, or sweeping the garage have been proven to help reduce pain and swelling. The fitness professional must celebrate all movement as a win for clients who suffer from chronic pain.

Moving the body increases blood flow to muscles, joints, and organs, therefore, decreasing sore and tight muscles that lead to pain and discomfort. As circulation improves, so does the function of major organs, not to mention the lymphatic system, responsible for ridding the body of harmful toxins that cause inflammation.

3. Identify Nutritional Troublemakers

While you may not be a registered dietitian or nutritionist, you can

provide basic nutritional guidance to your clients experiencing chronic pain. Food can play a vital role in increasing or decreasing chronic pain due to inflammation, and proper dietary intake can improve nerve function and increase effectiveness of the immune and endocrine systems. This directly impacts how the body experiences the sensation of pain and is linked to an improved mood and overall wellbeing.

THE “S.O.S.” ACRONYM TO APPROACHING MEALS IS AN EXTREMELY EFFECTIVE TECHNIQUE WHEN IT COMES TO

REDUCING INFLAMMATION.

The “S.O.S.” acronym to approaching meals is an extremely effective technique when it comes to reducing inflammation. Simply being aware of the amount of SALT, OIL, and SUGAR in your foods is an effortless way to begin to make long-term dietary changes.

Challenge clients to hide the saltshaker for a week, switch their oil to extra virgin olive oil, or swap out white sugar for a more natural sweetener like honey. Being aware of the added sugars, oils, and salts in everyday foods is a great first step to understanding how these nutritional troublemakers may be causing added inflammation and pain throughout the body. In addition, try creating a challenge with your clients and see how many processed foods can be minimized from their diets for a week or two. Go ahead and throw in a prize for the winner if that helps to motivate or create friendly competition.

4. Encourage Sleep

Do you ask your clients about sleep? Do you know if they get enough sleep at night or if it is quality sleep? Are you one of the

millions of fitness professionals who often overlook the impact of sleep when it comes to promoting optimal health and wellness?

Getting adequate sleep is paramount when it comes to reducing chronic pain because this is the time the body stores and conserves the energy needed by cells to keep the body functioning throughout the day. In addition, muscles and organs use this time to heal and repair any issues, therefore, lack of sleep causes excess stress and inflammation that contributes to feelings of chronic pain or discomfort.

To best support clients with chronic pain, ask them to keep track of their sleeping patterns in their tracking journals. Clients should not only record when they get in bed, how long it takes for them to fall asleep, but also how many times they get up each night and how many hours they sleep. After a month, sitting down with clients to look for patterns is a powerful way to better understand how exercise, diet, stress, and other routines may be negatively affecting the ability to attain quality sleep. Infusing nightly breathwork, yoga, or white noise may be a great option to aid in pain management without medications.

By incorporating these holistic approaches, fitness professionals can truly make a difference in the lives of their clients, helping them to live with less pain and greater quality of life.

Christine Conti, M.Ed., is a bestselling author, international chronic disease and fitness educator, motivational speaker, podcaster, and ultraendurance athlete. Christine cohosts the Two Fit Crazies and a Microphone Podcast, she is a 3x Ironman, 100 Miler, chronic disease warrior, and her signature bestselling book, Split-Second Courage, was released in 2022.

HOLISTIC HEALTHCARE

HELP YOUR CLIENTS FIND THE SOLUTIONS THEY NEED TO BUILD A FRAMEWORK OF HEALTH AUTONOMY

By Ellie Steele

HOW MANY TIMES HAVE YOU BEEN IN A SESSION WITH A CLIENT, AND THEY TELL YOU THEY ARE DOING INTERMITTENT FASTING, JUICE FASTING, TAKING A NEW SUPPLEMENT, OR DOING A DETOX OF SOME SORT?

The “safe” advice we have been trained to give people is to ask their doctor about any changes to their diet or lifestyle. Unfortunately, most general practitioners do not have any training in alternative, natural or holistic medicine and they typically tell their patient to follow public health food guides and discourage them from trying anything that is outside

their conventional medical expertise.

This can put us in a tricky spot, because in many cases alternative and natural health interventions are safe and valid options with significant scientific evidence. As people educate themselves about these options, they are increasingly unwilling to ask their conventional doctors about holistic healthcare for fear of being met with discouragement and even disdain. I see plenty of intelligent people that are trying to figure things out and unknowingly putting themselves at risk, but they do not know where to turn for professional guidance in

the holistic health realm. Thankfully, there are highly educated and skilled holistic health practitioners that can offer that guidance, and when we, the fitness professional, can confidently refer our clients to help them find the solutions they need, we not only build our client’s trust in us, but we develop relationships with a new network of practitioners that could cross-refer back to us.

Certainly, the safest place to start when referring clients is to find holistic health professionals in your area that are regulated by your province. Professions regulated by the provinces are overseen by a

government body to protect the public from unqualified or incompetent practitioners. These government bodies are referred to as colleges. For example, you may have heard of the “College of Physicians and Surgeons of (insert province here).” To become a member of a regulatory college, a practitioner must meet an education standard, pass an entry exam, and do continuing education. Every province varies in which practitioners they regulate. You can find a full list of regulated health professionals in each province at Canada.ca by searching for authorized medical practitioners.

Chiropractors are provincially regulated in all but the Northwest Territories and Nunavut and are a suitable place to start if a client needs a solid introduction to holistic health care. Acupuncturists and naturopathic doctors are regulated in many provinces, Traditional Chinese Medicine practitioners are regulated in British Columbia and Ontario, and Homeopaths are regulated only in Ontario. Many, if not all these practitioners will have received extensive training in the holistic approach to health which we typically think of as being a body, mind, and spirit approach, and they will be able to point your client in the right direction and refer them to other appropriate professionals as required.

There is also a growing trend of

medical doctors, nurses, nurse practitioners, and pharmacists that have pivoted from the conventional approach and have invested in holistic, functional, or integrative medicine training, which means they are in a good position to advise our clients on more holistic interventions like nutrition, supplementation, and lifestyle modification while still being part of the conventional system. You can find such practitioners by searching for Functional or Integrative Medicine Practitioners and finding organizations that have a directory by province.

...

IN MANY CASES ALTERNATIVE AND NATURAL HEALTH INTERVENTIONS ARE SAFE AND VALID OPTIONS WITH SIGNIFICANT SCIENTIFIC EVIDENCE.

There are also many more holistic health practitioners that are considered unregulated health professionals. Just because a profession is not regulated by the government does not mean they are not highly skilled, qualified, and ethical. For example, fitness professionals are not regulated by the provinces, but we follow a scope of practice and do a lot

of continuing education. Holistic nutrition practitioners, health coaches, Reiki practitioners, cranial sacral practitioners, and many others do not fall under any regulated professions, but these practitioners can be an excellent addition to your referral network. There are good and notso-good practitioners in every profession, regulated or not. Like anything, do your homework; check out their training and background and get a treatment yourself to really understand what they do before you add them to your referral network.

We may need to encourage our clients to invest their own money to work with a holistic health practitioner as only a handful are covered by private insurance plans, but a few sessions to get a framework to build their own health autonomy can be priceless.

Ellie Steele is an unregulated Holistic Nutritionist, Advanced EFT Tapping Practitioner, canfitpro PTS, Social Service Worker, and a health coach that helps her clients remove the blocks to embracing healthy lifestyle habits. Learn more about Ellie and her work at EvolutionWellnessCoach.com

PURPOSEFUL ATTENDANCE

3 WAYS TO MAXIMIZE YOUR CANFITPRO GLOBAL ON-SITE EXPERIENCE

By Trish Tonaj

MOST OF US HAVE SOCIAL MEDIA ACCOUNTS WHERE WE SHARE THOUGHT LEADERSHIP AND CONNECT WITH A WORLDWIDE AUDIENCE.

As we expand and grow our businesses, we create a network of like-minded individuals who share our interests and contribute to the dialogue.

Recently, I have had many conversations with individuals who feel the most powerful opportunities present themselves when we meet

in-person, attending conferences and trade shows.

An investment in the future Business owners and professionals attend these events to meet new people, build connections, and create new opportunities. Expanding our networks is part of the formula for success and encouraging meaningful connections is part of that equation.

There is no doubt that meeting people face-to-face is immensely powerful and most of us would never miss the

opportunity to share experiences with tips and tools for success. When we attend on-site events, we often view things through a different lens and share valuable information. It can become the ultimate formula for strategic planning and growth. But how do we maximize our time and energy at large events over a few days?

Trade shows and conferences are an investment in our future. In today’s business climate everyone is looking for ways to “up their game” and to do

that, we need to think strategically. Purposeful attendance in simple terms means you have a plan to maximize your time, energy, and money.

Here are three suggestions that lead to patterns for ongoing success:

1. Do Your Research

canfitpro Global Conference and Trade Show provides a list of suppliers and vendors who will be exhibiting. Take the time to review the list and decide who you would like to meet, take extra time at their booth, and do a deep dive into their product and/or service. Include a visit to their website and create a list of questions that will maximize your face-to-face time. This approach will ensure you are respectful of everyone’s time and demonstrate purposeful attendance.

2. Ad Hoc Networking

We all have many followers or connections throughout social media, post your attendance and book appointments with colleagues who are potential collaborators. It is time

well spent as a thought leader to connect with other business owners who may be in competitive and noncompetitive markets to learn a little about their business. The theme is collaboration without competition. Why not be the person to create an ad hoc networking event that supports not only the vision for the conference but creates purposeful attendance for our on-line connections?

3. Participate in NEW Workshops/ Sessions

We become comfortable with our strategic plan especially if our formula has been successful, but we often forget that to remain relevant to our customers we must continuously offer updated and new products/ services that engage and encourage client success. Listen to the customer! Become familiar with the unfamiliar, it may create a unique environment for expansion and growth through purposeful attendance.

You get the idea

You may feel what is old is new again,

however, to maximize our on-site experience we need to be strategic with our time. Gone are the days when we aimlessly roam around trade shows and “bump” into other attendees, chat about business trends, and share success stories. It was Benjamin Franklin who said, “Time is Money” and today everyone is looking for meaningful ways to stay motivated, encourage client retention, and create new revenue streams.

Purposeful attendance is a fantastic way to maximize time, energy and secure our investment when attending canfitpro Global.

Trish Tonaj is a certified Personal Trainer, Master Coach, Author, and Speaker on mentorship. She is the founder and host for shareyourstories.online a marketing portal in support of entrepreneurship and sharing great ideas.

CONFERENCE & TRADE SHOW

August 7-10, 2024

Metro Toronto Convention Centre

2 DAY TRADE SHOW PASS

$333 AS LOW AS IN-PERSON August 9 - 10 ONLINE August 9 - 10

2 KEYNOTE PRESENTATIONS AND AWARD CEREMONIES

UPTO 12 CECs UPTO 12 CECs

$441 (Save $150) EARLY BIRD PRICE

34+ SESSIONS

2 KEYNOTE PRESENTATIONS AND AWARD CEREMONIES

August 7 - 10 IN-PERSON ONLINE

SCHEDULE AT A GLANCE

Check out our informative, dynamic,

August 7 - 8 Earn up to 4 CECs

Mark your calendar for Wednesday, August 7 and Thursday, August 8 and make the most of your time at canfitpro 2024.

OPENING CEREMONIES

AND CANFITPRO DELEGATES' CHOICE PRESENTER OF THE YEAR AWARDS

Friday, August 9 @ 10:00 AM EST

KEYNOTE SPEAKER HAMZA KHAN

Beyond Burnout—The Playbook for Unlocking Sustainable Peak Performance in the Future of Work

Hamza Khan is a multi-award-winning entrepreneur, bestselling author, and world-renowned keynote speaker. He has spoken on various global stages, including the World Youth Forum, and his clients have included some of the world’s most dynamic companies and organizations to inspire modern leadership, unleash purposeful productivity, transcend burnout culture, and embrace constant change. Through his writing, speaking, teaching, and executive coaching, Khan empowers people to evolve and thrive in the future of work. His thought-provoking talk explores the transition from chronic overwhelm to sustainable high performance. It will inspire you to rethink conventional approaches to preserving and optimizing productivity and equip you with real-world best practices that promote lasting well-being and create a resilient and productive workplace. Let’s help each other to burn bright, not out.

CLOSING CEREMONIES

AND CANFITPRO FITNESS PROFESSIONAL OF THE YEAR AWARDS

Saturday, August 10 @ 5:00 PM EST

KEYNOTE SPEAKER

PERDITA FELICIEN

Chase Your Dreams and Overcome Life’s Hurdles

Perdita Felicien is a two-time Olympian, 10-time National Champion, two-time World silver medalist, and the first Canadian woman to win a World Championship gold medal in track and field. During her career as a 100-metre hurdler she earned numerous honours, including Canada’s Athlete of the Year and the Queen Elizabeth Diamond Jubilee Medal. In her inspiring closing keynote address, Felicien will present strategies for overcoming obstacles and adversity. By sharing her personal experiences, including her mother's harrowing immigration story to Canada, Felicien offers practical advice and techniques for navigating life's hurdles, whether they be physical, mental, or emotional barriers.

5 KEY TACTICS FOR GROWTH POST-EVENT

TRANSFORMING EVENT KNOWLEDGE INTO PROFESSIONAL SUCCESS IN AN EVER-EVOLVING INDUSTRY

By Jessica Maurer

FITNESS PROFESSIONALS INVEST CONSIDERABLE TIME AND RESOURCES INTO ATTENDING EVENTS, WORKSHOPS, AND CONFERENCES TO ENHANCE THEIR SKILLS AND KNOWLEDGE.

However, the actual value of these experiences often lies in what happens after the event. And let us be honest for a moment; how many of you have notebooks full of notes from years of these events but do not remember what those lines of words mean?

Post-event education is like discovering a treasure chest of knowledge. It helps turn inspiration into real progress, boosting professional growth. By taking practical tips from events and using them wisely, fitness pros can turn brief sparks of inspiration into lasting

success. It is all about taking what you have learned and making it work for you in the real world.

Here are five strategies for fitness professionals to make the most out of their post-event education:

1. Implement Immediately

One of the most effective ways to leverage post-event education is to immediately implement what you have learned. As soon as you return from the education event, take the time to review your notes and identify actionable insights. Look for practical strategies, techniques, or ideas that you can immediately incorporate into your fitness programs, classes, or client sessions.

For example, if you attended a workshop on using more inclusive language with all clients, integrate the newly learned vernacular into your next client session or class. By applying what you have learned immediately, you solidify your understanding of the material and add it to your personal exercise library.

2. Share with Colleagues

Sharing your knowledge and insights with colleagues or fellow fitness professionals is another valuable way to maximize post-event education. Organize a debrief session or informal meeting to discuss key takeaways, exchange ideas, and brainstorm how to implement new strategies collectively.

Collaborating with peers not only strengthens one’s own understanding but also fosters a supportive learning community within the fitness industry. You may discover alternative perspectives or creative approaches you had not considered before, enhancing the overall impact of your post-event education.

3. Develop Client Content

Transforming your post-event education into educational content is a powerful way to extend its reach and impact beyond your immediate

circle. Consider creating blog posts, articles, videos, or social media posts highlighting key insights, lessons learned, or practical tips from the event.

For instance, if you attended a conference session on exciting new recovery techniques, you could create social media content utilizing this knowledge or a blog post educating your clients on how to use these techniques in their daily lives. By sharing valuable content with your audience, you position yourself as a knowledgeable authority in your field and attract potential clients or collaborators seeking your expertise.

ORGANIZE A DEBRIEF SESSION OR INFORMAL MEETING TO DISCUSS KEY TAKEAWAYS, EXCHANGE IDEAS, AND BRAINSTORM ...

4. Set Start Dates for Implementation

Immediately using all the knowledge you obtain at an event is not always possible. Setting specific date goals for implementing what you have learned is essential for translating post-event education into meaningful action. Take the time to identify specific areas of your practice or business that could benefit from the new knowledge or skills acquired during the event. Once you know those areas, set deadlines for when you want to start - and finishimplementing those changes.

Perhaps you learned about improving client retention but do not have the staffing to focus on new initiatives; your first step is to find the appropriate employees. You want to start that process within two weeks of the event. Then, you can set a goal of implementing new client retention strategies in the following quarter. Ensure the position you are hiring for clearly understands the new initiatives

are the focus of the job for which they are hired and include the date on which you want those strategies to be fully launched.

5. Never Stop Learning

Regularly revisit your notes from the event, attend follow-up workshops or webinars, and seek out additional resources to deepen your understanding and stay updated on the latest trends and developments in the fitness industry. By embracing a growth mindset and remaining adaptable, you position yourself for long-term success and continued professional growth.

While attending events may provide a wealth of knowledge, the true transformation happens when that knowledge is actively applied and shared. By implementing strategies such as immediate action, collaboration with colleagues, content creation, goal setting, and continuous learning, fitness professionals can maximize the impact of their postevent education. Embracing a growth mindset and remaining adaptable ensures long-term success and continued professional growth in an ever-evolving industry. So, let us not just fill our notebooks with forgotten words; let us turn them into actions that propel us forward in our fitness journeys.

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.

EAT Well. PLAY Well. Fuel UP for Fun!

Fuel up for Fun is is the nutrition go-to resource designed for parents and coaches of kids 6 to 15 years of age.

Authored by Registered Dietitian Carol Harrison, RD and fitness expert Christa Costas-Bradstreet, MA.

What you'll find inside:

• Why healthy eating matters

• Spotlight on meal timing, hydration and the power of protein

• Practical solutions to common healthy eating challenges

• Meal and snack ideas

What people are saying about Fuel Up For Fun:

“Great resource to share with parents, coaches and educators.”

“Sharing this resource with my child taught her new things about what to eat when.”

“This is a good basic resource that cuts through what some parents are hearing and reading on-line.”

This resource is available FREE View ebook at https://bit.ly/3zyPxlm OR order printed copies, scan here

BACK TO BASICS FOR ACTIVE AGING

TOP PROGRAMMING TIPS FOR A RAPIDLY EXPANDING OLDER ADULT POPULATION

By Meghan Jarvis

THE DEMOGRAPHIC SHIFT TOWARDS AN AGING POPULATION HIGHLIGHTS THE CRITICAL NEED FOR FITNESS PROFESSIONALS TO SPECIALIZE IN TRAINING METHODS SUITED FOR OLDER ADULTS.

As of 2024, older adults are typically defined as those aged 65 and over, and the group is rapidly expanding. This emphasizes the importance of tailored fitness programs from experienced fitness professionals to cater to their unique needs. Despite the known benefits of physical activity

to health and physical function in aging, the proportion of older adults meeting recommended physical activity guidelines remains low at only 27% (ACSM)

Regular movement and exercise have many advantages for older adults,

from reduced risks of heart disease and stroke to improvements in energy levels, concentration, and overall mental health. Physical activity is also crucial in managing and preventing various health conditions, such as hypertension, diabetes, and arthritis, which makes a fitness regime a cornerstone of healthy aging.

One of the most significant hurdles in training older adults is overcoming the misconception that it is too late for them to start making positive lifestyle changes. This belief can be a significant barrier in their engagement to fitness programs. Addressing this objection requires a mix of education, motivation, and evidence-based strategies that highlight the immediate and longterm benefits of maintaining an active lifestyle, regardless of age.

As fitness professionals, recognizing the importance of providing active aging programs is imperative and requires us to provide safe, inclusive, and diverse programs. Below, are the top seven tips for including active aging into your fitness and wellness business in 2024.

Firstly, providing an in-depth preexercise screening is crucial and sets the benchmark for their safe training with you throughout their health and fitness journey. This should include a detailed discussion of past injuries or anything that could hinder their performance during their session. A biomechanical analysis that includes basic movement patterns, blood pressure, heart rate, girth measurements, and goal setting, are crucial to creating a tailored fitness program.

Secondly, it is important to include fall prevention programs. Since falls are a leading cause of injury and hospitalization among older adults, incorporating exercises that improve balance and reduce the risk of falls is of the utmost importance. Regular physical activity, especially those combining several types of exercises, has been shown to significantly lower the chances of falls, thus enhancing safety and independence for older adults.

Third, incorporating safe strength training is essential. Most evidence has shown that strength training is the most important exercise we can put in

place for older adults. When someone turns 65, they begin losing muscle at an alarming rate, so unless you build up above-average muscle mass before this time, your muscle mass will drop low enough during your elderly years to leave you significantly more vulnerable to chronic disease and injury. Therefore, adding this to your active aging program is imperative for reducing the risk of chronic disease and maintaining independence.

SIMPLE ACTIONS, LIKE PERFORMING CHAIR STRETCHES, SQUATS, OR AT-HOME BALANCE EXERCISES, CAN SERVE AS A GENTLE INTRODUCTION ...

Fourth is aerobic exercise. This is essential for enhancing cardiovascular health and maintaining strength, balance, and mobility. Activities such as brisk walking and balance-focused exercises like Tai Chi and yoga are particularly beneficial for older adults.

Fifth, regular stretching is vital for preserving range of motion, preventing injuries, and promoting daily mobility. It is recommended that older adults be provided with stretches throughout their sessions and take-home stretching programs that can be performed daily to achieve optimal mobility benefits.

Sixth is making use of simple technology for health. For example, encourage using basic step trackers or a smartphone app to monitor daily movement. These tools can motivate clients to gradually increase their activity level by setting achievable daily goals. You can also assist older adults with the use of simple health apps that remind them to drink water throughout the day or to guide them through easy movements that can be done at home using a chair for example. It is essential to choose apps with a user-friendly interface that require minimal technical knowledge.

Lastly, is personalized nutrition and mindfulness coaching. A personalized approach to active aging, including tailored mindset and nutrition guidance, can significantly improve

the effectiveness of fitness programs for older adults. It is recommended that simple, balanced meals focusing on incorporating a variety of fruits, vegetables, whole grains, and lean proteins into their meals leads to improvement in overall health. Balance their diet with protein-rich foods like nuts, beans, and quinoa rather than adding more meat. Increasing protein consumption is an easy lifestyle change, which is highly recommended as we age. Also, providing basic breathwork and meditation techniques to incorporate into their daily routine that is best suited to them can significantly decrease anxiety, depression, and loneliness as well as overall mental health.

In conclusion, when implementing these strategies into your active aging programming, it is essential to start with small, manageable adjustments, with realistic and timely goals, and gradually increase the intensity and variety. This is key to keeping older adults engaged in regular physical activity. Simple actions, like performing chair stretches, squats, or at-home balance exercises, can serve as a gentle introduction to a more active lifestyle. As we navigate the challenges and opportunities of an aging population, the role of fitness professionals in promoting active aging is invaluable.

By employing the targeted training techniques mentioned above, trainers foster a positive attitude towards movement and diet, supporting older adults significantly with their overall wellbeing and quality of life. Let us embrace this responsibility with enthusiasm and commitment, ensuring a healthier future for all ages.

Meghan Jarvis is a former WorldClass BMX bicycle racer, pro-athlete, Australian Ninja Warrior, businesswoman, writer, actor, and stuntwoman. She is the Founder and CEO of WellCorp, a Corporate Wellness Company that blends fitness facilities, technology, wellbeing, and mental health programs.

DUMP THE JUNK!

DETOXIFICATION IS A HIDDEN GEM IN WEIGHT RELEASE AND IMPROVED OVERALL HEALTH

By Kristy Dotson

IT HAPPENS EVERY SPRING.

For most, after a long, hard winter, it is time for spring cleaning! Old household items and clothing (often labeled as “junk”) are tossed out – making room for the new and improved.

Just as annual cleaning is beneficial for your physical space, routine deep cleansing of your physical body is not only beneficial, but imperative for optimal health and weightrelease. This process is referred to as detoxification (detox).

What is Detox?

Detoxification involves both dietary and lifestyle changes that reduce the intake of toxins, while improving elimination. But, before we get into the nitty gritty of detox, let us first address toxins.

Think of toxins as chemical poisons. They seep into our cells and tissues from the air, water, food, pharmaceuticals, and even cosmetics that we wear. And nowadays, toxin exposure is more prevalent from the electromagnetic fields (EMF’s) to which we are exposed when using cell phones and computers. Because

of our environment and lifestyle, no one is immune from toxins. As a result, our cells and tissues are constantly combatting chemical warfare from substances that can undermine our health and stress our biochemical and organ functions.

Toxins Love Fat

Toxins assume residence in our fat cells and can live there for years until they are served a detoxification eviction notice. In fact, toxins can be epigenetic, causing damage to a mother’s DNA and then passed on from one generation to the next long after the original exposure has

passed. This reality was supported through research conducted at Washington State University on the effects of pesticides on reproduction which found that “although DDT was banned in the U.S. in 1972, it can still be detected in the urine of pregnant women in many parts of the country.”

Toxins can land in the bloodstream, which transports them all over the body. While you may not be able to visibly see these chemical poisons, your body will speak to you, voicing its displeasure with the garbage that has piled up within, through common symptoms such as fatigue, weight gain, headaches, poor memory, itchy skin, joint pain, sinus problems, abnormal body odor, constipation, insomnia, depression, irritability, and low immunity.

Accumulated toxins often overwhelm the liver which is faced with the arduous task of processing these poisonous substances. When the burden becomes too much for the liver, fat builds up in the liver as well as under the skin, manifesting as a “belly bulge” and cellulite. “A liver overloaded with pollutants and toxins cannot efficiently burn body fat, and thus will sabotage your weight loss efforts.” Professionally, I refrain from preaching “weight-loss” to my clients. Instead, I emphasize “health” and offer a 28-day detoxification program, and the results have been astounding. On average, participants release 12-15 pounds.

The Detox Process

Detoxification is not as scary as it sounds. While it is a process and not a single event, detox does not include starving yourself for several days nor taking chemical laxatives, forbidding one from leaving the house. Detox is much more accommodating than that. A well-structured detoxification plan should last at least three weeks and incorporate:

• Clean foods – Consume organic fruits and vegetables, and clean meat. Avoid sugar, dairy, and gluten-containing foods.

• Clean beverages – Drink water

and fresh vegetable juice. Avoid liquids containing sugar or caffeine (coffee, tea, soda).

• Liver support supplements –

These are necessary, as the liver is the body’s most important organ and the target of detox.

The liver utilizes a two-phase system which changes toxins into substances that can be safely eliminated through the kidneys and colon. Think of it

A LIVER OVERLOADED WITH POLLUTANTS AND TOXINS CANNOT EFFICIENTLY BURN BODY FAT, AND THUS WILL SABOTAGE YOUR WEIGHT LOSS EFFORTS.

this way… the liver must detonate or neutralize toxins before the body can release them.

Phase I is called hydroxylation. During this phase, enzymes break apart the chemical bonds which hold the toxins together, forming a more watersoluble intermediate compound. What is required for this to happen are antioxidants. Phase II is conjugation, whereby the intermediate compound is fully converted to a non-toxic, water-soluble substance that can be expelled via your liquid and solid waste. For Phase II to occur the body requires amino acids or protein. This is why an effective detox program is not a fast from food but will suggest that you eat throughout the process.

Detox Support Supplements

An overburdened liver requires backup to better assist it in doing its job. Detoxification supplements serve this purpose and typically include products containing synergistic blends of the following:

• Multi-vitamin/Mineral product –The insufficiency of vitamins A, C, E, B complex, folate, copper, iron, zinc, magnesium, and calcium can adversely affect the body’s ability to metabolize harmful compounds.

• Antioxidants – Free-radicals are a byproduct of Phase I of the detoxification process; antioxidants help to counteract free-radicals from damaging the cells. Consuming antioxidants through vegetable and fruit juice powers is beneficial during detox. The “master antioxidant” produced by the body is glutathione. Taking N-acetylcysteine (NAC) – which is a precursor to glutathione – can further enhance antioxidant activity.

• Amino acids and Sulfur-Containing Compounds – These play a critical role in Phase II and the sulfation process involved in detoxifying pharmaceuticals. Quality detox support products will include amino acids such as L-glycine, L-taurine, L-glutamine, L-cysteine, L-methionine, and methylsulfonylmethane (MSM).

Lastly, a properly functioning colon ensures that toxins have an exit route from the body and are not recirculated. Optimal intestinal support supplements include triphala, a botanical derived from three fruits, and magnesium hydroxide, a mineral which aids in moving water from surrounding tissues into the bowel to soften stool and facilitate healthy elimination.

In summary, detoxification is not only a hidden gem in fostering weightrelease, but it is also one of the most crucial factors to achieving improved health and should be incorporated into the wellness plans for all adults, regardless of one’s current level of fitness.

D, CSCS*D, Speaker, author, and inventor of the patented TymPlates® Nutrition & Detoxification System, Kristy Dotson endeavors to help over-worked and under-nourished women regain their health and vitality. She is a co-author of Fight to Live – Winning the Spiritual and Physical Battle for Your Health, and her 2023 release Connecting the Dots.

WOMEN, MINERALS & METABOLISM

MINERALS ARE THE SILENT CHAMPIONS AND ENSURING ADEQUATE INTAKE

ENHANCES

ENERGY AND WELL-BEING

By Angela Wallace, RD

METABOLISM IS A COMPLEX PROCESS WHERE OUR BODIES CONVERT FOOD INTO ENERGY.

This process is essential to health and wellbeing. Many of us know the role macronutrients play in fueling our body and metabolic processes, but did you know that minerals play a crucial role in supporting these processes at a more detailed level? For women, understanding the role of minerals in metabolism is crucial, as it directly impacts various aspects of health including energy levels, hormone balance, and even weight management.

Minerals serve as the silent champions driving many bodily functions, from activating enzymes to regulating fluid balance, supporting bone health, making hormones, managing blood sugar, and energizing the body. Women benefit significantly from adequate mineral intake due to their unique physiological needs.

What makes minerals so important?

1. Minerals support enzyme activation. Minerals serve as cofactors for enzymes involved in metabolic pathways. Zinc, magnesium, and copper are needed for carbohydrate, protein, and fat

metabolism, supporting energy production.

2. Minerals support fluid balance. Electrolytes like magnesium, sodium, potassium, and chloride maintain fluid balance, essential for nerve function, muscle contraction, and blood pressure regulation, particularly important for women’s cardiovascular health.

3. Minerals support bone health. Calcium, phosphorous, and magnesium are essential for bone and teeth formation. Calcium, beyond its role in bone health, is needed for muscle contraction and nerve transmission.

4. Minerals support hormone regulation.

a. Iodine: Crucial for thyroid hormone synthesis and regulating metabolic rate. Iodine deficiency can lead to thyroid disorders, affecting women’s metabolism.

b. Selenium: Required for thyroid hormone activation, supporting energy levels and metabolic function in women.

c. Zinc: Essential for insulin synthesis and immune function, impacting women’s hormone regulation and overall health.

5. Minerals support blood sugar regulation. Chromium aids insulin function and glucose metabolism, crucial for women managing blood sugar levels and enhancing insulin sensitivity.

6. Minerals support energy production Iron is needed for hemoglobin production, facilitating oxygen transportation and cellular metabolism. Adequate iron intake is crucial for women’s energy levels and overall vitality.

Women may experience inadequate mineral intake due to several factors such as dietary restrictions, weight-loss diets, imbalanced nutrition, disordered eating patterns, or increased demands during phases of life such as pregnancy and lactation. Additionally, women undergoing intense physical activity or experiencing stress may have increased mineral requirements.

Here are two instances highlighting the important roles minerals play:

1. Iron deficiency is notorious for causing weakness and fatigue. Apart from the obvious fatigue, iron deficiency is also known to impact physical performance and work capacity. Research indicates that moderate to serve iron deficiency anemia can diminish aerobic capacity, thereby impacting one’s ability to engage in physical activities and their overall motivation to exercise.

2. Magnesium deficiency often presents through neurological or neuromuscular symptoms. These symptoms commonly include muscle cramps, weakness, vertigo, fatigue, and loss of appetite, all of which can significantly impair

athletic performance and physical activity. Studies have revealed positive correlations between sufficient magnesium intake and enhancements in muscle strength, performance, and power.

Bottom line: Minerals are important and a lack of them can lead to reduced energy levels, fatigue, and compromised athletic performance. Ensuring an adequate intake of minerals not only enhances energy and well-being but also optimizes athletic abilities.

Getting enough minerals in your diet

1. Diversify your food choices. Include a variety of whole grains, dark leafy greens, nuts, seeds, protein-rich foods, colorful fruits, and vegetables in meals. This ensures your body is getting a variety of minerals and other nutrients.

2. Cook at home more often. Processing and refining of foods can strip minerals away from the food. Cooking meals at home reduces your processed food intake and can increase your consumption of minerals.

3. Use herbs and spices. Incorporating mineral-rich herbs and spices like parsley, ginger, cilantro, and turmeric in cooking.

4. Consider a nutrition assessment. You can consult with a nutrition expert to evaluate your specific dietary habits and recommend appropriate dietary changes or supplements to support your metabolism and overall wellbeing.

By prioritizing mineral-rich foods and adopting healthy eating habits, women can optimize their metabolism, boost energy levels, and improve overall health. Throughout every stage of being a woman, you have the power to tap into feeling your best.

Angela Wallace is a registered dietitian and family nutrition expert, and canfitpro certified Personal Training Specialist (PTS). She specializes in nutrition for women and children. You can learn more about her services at eatrightfeelright.ca

Spinach Pesto

I love pesto because of its flavourful ingredients, easiness to prepare, versatility, and nutritional benefits. Traditional pesto is made with basil and pine nuts, but I like to use spinach, walnuts, and pumpkin seeds to increase the variety of nutrients offered.

Makes approximately 1 cup of pesto.

What you need:

• 1 cup basil leaves

• 2 cups baby spinach leaves

• 1 tbsp lemon juice

• 3 tbsp olive oil

• 2 garlic cloves, minced

• 1/3 cup walnuts

• 2-3 tbsp pumpkin seeds

Combine basil, spinach, walnuts, pumpkin seeds, olive oil, garlic, and lemon juice in a food processor. Pulse well until smooth. Transfer to an air-tight container and store in the fridge for up to 4 days or in the freezer for up to 3 months.

How to use your pesto:

1. Use it as a sauce for pasta. Toss pasta in pesto and add additional items such as grilled chicken, shrimp, chickpeas, and veggies.

2. Slow cooker chicken. Place ‘browned’ chicken breasts (4) in a slow cooker with 1 cup of chicken broth and ½ cup pesto. Slow cook on low heat for 6-8 hours or until cooked through. Shred and use in wraps, salad, rice, etc.

3. Grilled meats and seafood. Use pesto as a marinade or sauce for grilled meats and seafood like chicken breast, salmon filets, or shrimp.

4. Use it to make a vegetable dip. Mix 1-2 tbsp pesto with ½ cup Greek yogurt for a tasty veggie dip.

5. Use it to make your egg dishes more flavourful. Mix pesto into scrambled eggs, omelets, or frittatas.

6. Use it as a spread in sandwiches and wraps. Spread pesto on bread or wraps to add flavour to your meals.

Client Mental Well-Being and Stress Management

HOW TO DETERMINE IF YOU ARE HELPING OR HINDERING YOUR CLIENTS’ RESULTS

By Lisa Greenbaum

TRADITIONAL FITNESS EDUCATION FOCUSES ON THE “HARD SKILLS” WE NEED TO HELP OUR CLIENTS ACHIEVE THEIR GOALS.

Hard skills refer to transferable knowledge in operations, which as fitness professionals includes conducting fitness assessments, exercises to target specific muscle

groups and their proper alignment, injury prevention and management, and program design. These are imperative skills that we must know to work in this industry. Additional skills layered on to this most often surround goal setting, motivation, and coaching. But there is still one element that separates the moderately successful fit pros and the real change-makers.

What is often not taught and just assumed, are the “soft skills” of training. Soft skills are based more so on personal and cultural values and include our ability to listen for verbal and non-verbal cues, our ability for compassion towards others conveyed in how we communicate, and our ability to connect with others. While many of us come to this industry with

a passion for helping people get and stay healthy, not all of us consider the impact that our own personality may have on this success. One of my favourite quotes by Maya Angelou, “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel,” expresses this exactly. We are not talking about how our clients feel on the outside, but how they feel on the inside. Do they feel seen? Do they feel understood? Do they feel that their success is based on more than just numbers?

In the canfitpro Health and Fitness Trends Report 2024, Mental Health and Stress Management came in at #3. While we are aware of the importance of taking care of our mental well-being, what about our ability to pass this on to our clients? I recently designed an assessment tool to help you with that here

One of the best pieces of advice I can share with you is twofold - first, educate yourself and then do the work to support your own mental wellbeing. Just like achieving weight loss goals, there are no shortcuts here, but the payoffs are monumental.

As an educator, of course I believe that knowledge is power. The interesting thing when we start to dive into our understanding of how people process chronic stress and trauma, is that we cannot help but have more

compassion for the folks around us. If you can take any education on becoming trauma-informed, please do it. This is life changing information that will benefit both you and those around you. Also, any mindfulness education and the philosophy behind it, whether yoga, breath work or meditation will have a profound impact. Know that yoga education is not just for those who want to be yoga teachers. Yoga is the science of the mind, and a foundational knowledge of yoga philosophy will benefit everyone.

WHAT IS OFTEN NOT TAUGHT AND JUST ASSUMED, ARE THE “SOFT SKILLS” OF TRAINING.

If we want to make a difference in our clients’ lives, we must walk the talk. Your clients are much more likely to trust you (and hire you) when they see how you create balance for yourself and take care of your own mental well-being. Your ability to set boundaries in your schedule, keeping up your physical fitness, increasing your knowledge base on mindfulness work, and using the tools on yourself such as daily meditation practices, are key. If we are burned out and exhausted, it is difficult to be at our best with our clients. We may think they cannot tell, but there are many subtle ways this is communicated without even realizing it.

Look at your own schedule and make small adjustments where you can. Make sure you are building recovery sessions for yourself whether it is a yoga class or specifically something slower and more restful such as a Yin or Restorative practice, daily meditation, a massage or a walk in nature. Connect with your colleagues and learn what tips they may have. Lead by example, whether professionally for your clients, or personally for your own family, and continue to learn more ways to take care of your own mental well-being and ability to manage stress for yourself and those around you.

Bonus: Fill out the assessment and I will send you a free copy of my Yoga for Mental Health online course which includes movement and breath work for both anxiety and depression (they are not the same) and a daily checklist for both.

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