canfitpro Official Magazine | September/October 2024

SOMATIC MOVEMENT FOR MENTAL HEALTH

Fitness & Mental Health Issue GLOBAL AWARD WINNERS

Note from the COO

Mental Well-Being and Effective Fitness Leadership

The role of fitness professionals extends beyond physical training. Recognizing the importance of mental health is more crucial than ever.

The link between fitness, nutrition, and mental health is well-established. Exercise releases chemicals in the brain that act as natural mood lifters, helping to reduce stress, anxiety, and symptoms of depression. Whether through aerobic activities, strength training, or yoga, fitness promotes better sleep patterns and boosts self-esteem by fostering a sense of accomplishment, resilience, and control. Focusing on whole foods and nutrition strategies that optimize internal environments are also a crucial component of maintaining and improving mental health.

This issue is full of best practices and knowledge to help your clients, and yourself, stay motivated, manage

stress, and maintain the energy to live our best lives.

By prioritizing our own mental and physical well-being, we not only enhance our effectiveness as trainers, coaches, and instructors but also set a strong example for our clients and members.

In this issue, we are also celebrating the achievements of others, which can ignite your own drive to reach new heights and strive for nextlevel performance and leadership. canfitpro recognizes the achievement of our presenters, industry leaders, and PRO TRAINERS in both this issue and the upcoming November/ December issue. We can all benefit from their success!

September/October 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

Dr. Paul Bedford

Tara-Lyn Dinyer

Milad Emadi

Dr. Joel Kerr

Dr. Ken Kinakin

Alexandre Lemay

Colin Milner

Libby Norris

Dr. Paul Oh

Marie-Eve Ricard

Dr. Bahar Tajrobehkar

To Subscribe

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

Feedback or to contribute to canfitpro Magazine please contact: canfitpro Magazine 110-225 Select Ave. Toronto, ON M1X 0B5 416-493-3515 Toll Free 1-800-667-5622 Fax (416) 493-1756 magazine@canfitpro.com Contact info@canfitpro.com for questions regarding membership, conferences, and Canadian fitness resources.

Maureen “Mo” Hagan Chief Operating Officer

canfitpro is a division of Canadian Fitness Professionals Inc. Canada Post Canadian Publications Mail Sales Product Agreement No.

Techniques to coordinate breath

Awards PRO TRAINER 2024 canfitpro

canfitpro PRO TRAINERS

experts in their specialty, promoting quality fitness education by delivering our certification courses and exams within their communities and online. They act as mentors for those entering the fitness industry to help them successfully begin their careers. Congratulations to the 2024 PRO TRAINER award winners!

Start Speaking the Language of Hormones To Better Serve Your Clients

Even clients at the top of their fitness game may struggle to release the unwanted symptoms of menopause, peri-menopause and male andropause. It is a journey that feels frustrating, and disappointing due to lack of knowledge.

While exercise is a KEY pillar of women’s and men’s health imagine the benefits of marrying it with understanding the science of hormone balance.

Another way to support women’s & men’s desire to reach their fitness potential with the guidance of a trainer.

FITNESS & HORMONES GO HAND IN HAND!

I always leave the conference energized and re-focused.

Dr. J. Scarborough

I wanted to take a moment to thank you for such a fabulous and memorable weekend!

Josée Lavigueur

What an incredible privilege it was to have the opportunity to present for the very first time at the canfitpro Global Conference & Trade Show! WOW!

Marie-Eve Ricard

canfitpro continues to be a leader in our industry and I am proud of all the work we do to encourage Canadians to live their best lives!

Krista

Popowych

2024 FITNESS PROFESSIONAL OF THE YEAR AWARD WINNERS

MEET JESSICA HASTINGS-LESPERANCE, FITNESS INSTRUCTOR SPECIALIST OF THE YEAR AND KYLA FAGANELY, PERSONAL TRAINING SPECIALIST OF THE YEAR

What does winning this award mean to you personally and professionally?

JESSICA: Personally, it serves as a testament to the lessons I aim to teach my children about the importance of our work. My kids actively participate in my fundraising campaigns for various causes, including mental health initiatives, homeless shelters,

and women’s shelters. It highlights our collaborative efforts, showing them that every contribution counts. It teaches them the value of perseverance and the importance of putting oneself out there. This recognition illustrates that our work is impactful and that we can make meaningful changes together.

Professionally, this award opens doors for collaboration with larger

organizations, allowing me to tackle bigger projects. Currently, I manage my initiatives with the help of one assistant and my family, but with this recognition I can connect with larger nonprofits and new organizations, leveraging support to make our efforts more enjoyable and sustainable.

KYLA: It is a reminder that hard work truly pays off and that the sacrifices made along the way were worth it. I feel deeply honored and proud, though I must admit, a little embarrassed as well. I never set out to achieve recognition; my true passion lies in helping people transform their lives. This award is a beautiful affirmation of that passion and the impact it has on others.

Can you share the journey or any major challenges you faced in your fitness career?

JESSICA: My journey into fitness began after the tragic passing of my dad. It was a pivotal moment that pushed me to pursue my dreams. I had always wanted to take a yoga course, but financial constraints held me back. I decided to prioritize my passion and registered for my first yoga training. Since then, I have accumulated over 600 hours of training and have become a spin and POUND instructor, Yoga Therapy Level 1 and MindBody Coach, and have donated over $60,000 to those in need.

A major challenge I faced was owning four businesses while raising three kids during our period of grief. Despite managing our own anxiety, our gym grew to 200 members, which added to the stress. When COVID-19 hit, we made the difficult decision to sell everything and focus on one venture - starting our real estate business, the Terri Hastings Real Estate Group, Keller Williams Realty Centres. It was a turning point that allowed us to regroup and find new paths forward.

KYLA: My journey in the fitness industry has been one of continuous evolution. I have encountered challenges that forced me to rethink and refine my approach, and I have made mistakes that taught me invaluable lessons. Early on, I earned the nickname “Killer Ky” due to my

intense approach to training. But as I progressed, I realized that true wellness requires more than just intensity; it demands balance and mindfulness. My journey has been one of constant learning and unlearning, helping me find a more holistic approach to health that I now strive to share with others.

Who or what has been your biggest inspiration throughout your career, and how have they influenced your work?

JESSICA: Without a doubt, my three children are my biggest inspiration. I continue to pursue my work across various platforms to show them how to create a meaningful impact and live with purpose. My philosophy has always been to follow my passions and not let anything stand in my way,

especially after experiencing the loss of a parent. I want my children to embrace this mindset—to boldly pursue their dreams and ambitions without waiting for a life-altering event to propel them forward.

Their curiosity and willingness to help in our campaigns have significantly influenced my work. They often come home with ideas for fundraisers, expressing their desire to make a difference. This curiosity fosters a sense of selflessness in them, and witnessing their growth in understanding the importance of helping others without expecting anything in return is a truly fulfilling experience as a parent.

KYLA: There have been many teachers and mentors who have guided me throughout my career, but my family

has undoubtedly been my biggest inspiration. My mother’s health scare was a pivotal moment that deepened my commitment to wellness, while my father’s healthy habits and passion for movement has always been a model for how to live well. My Nona, with her resilience and strength, and my sister Tonya, who shares my dedication to the fitness industry, have also played crucial roles in shaping my journey.

Beyond family, I am grateful to the incredible staff I have worked with over the years, as well as the teachers, professors, and mentors who have influenced my work and growth. Their collective impact has been profound, driving me to help others lead healthier, more fulfilling lives.

Why did you decide to nominate yourself for this award?

JESSICA: My assistant inspired me to apply, and she even took the initiative to nominate me. I decided to follow through and nominate myself as well to show my kids the value of recognizing one’s own efforts. For four years, I had been nominated for this award, but it was this year that I was chosen, teaching my kids the importance of perseverance and tenacity.

How did you feel to be nominated for this award?

KYLA: When I found out I was nominated for this award, I felt a deep sense of honour and gratitude. It has been a humbling experience that allowed me to reflect on the journey I have taken, the challenges I have overcome, and the passion that drives me to help others.

Jessica Hastings Lesperance cedarwellnessstudio.ca @cedar.wellness.studio

Kyla Faganely fitbodiesfitminds.com @fitbodiesfitminds

2024 DELEGATES’ CHOICE NEW PRESENTER OF THE YEAR AWARD: DR. KELLA PRICE

What does winning this award mean to you personally and professionally?

Winning this award is a deeply rewarding experience for me personally, as it validates my passion for creating quality learning sessions that resonate with fitness professionals. It is incredibly fulfilling to see my dedication to the industry recognized in this way.

Professionally, this award is a significant milestone in my journey of establishing Healthy Fit as an international brand, starting from a boutique studio. It opens new opportunities to showcase how we serve our clients, fitness instructors, and the broader community, further solidifying our presence and impact in the fitness world.

What unique qualities do you believe set you apart as a presenter?

What sets me apart as a presenter is my 20 years of experience in the training field, where designing and delivering programming is my core expertise. My educational background, including a doctorate, allows me to

offer scientifically backed content that is both easy to understand and immediately applicable.

Additionally, my experience as a college professor has given me the ability to connect with individuals from various backgrounds and relate to multiple generations. This helps me create inclusive and engaging sessions that resonate with a diverse audience.

How did you prepare for your role as a presenter, and what challenges did you overcome along the way?

To prepare for my role as a presenter, I focus on creating unique content for each event. This involves continually adding, updating, and adapting my material based on the specific needs of participants and incorporating new research and current trends in the industry. By doing so, I ensure that my presentations are always relevant and impactful.

One of the challenges I faced was presenting online last year. To overcome this, I made a conscious

effort to build interactivity into my sessions, keeping participants engaged despite the virtual format. This approach helped maintain a dynamic learning environment, even in a remote setting.

What advice would you give to aspiring presenters and leaders who are just starting in the industry?

Never stop learning! Continuously seek out new knowledge and stay updated with industry trends. Finding a mentor who can encourage you and help you grow is also invaluable; their guidance can make a significant difference in your development.

Additionally, practice your craft consistently. Review evaluations and recordings of your presentations and use that feedback to make adjustments and improvements. Always strive to enhance your skills and deliver better experiences for your audience.

kellaprice.fit linktr.ee/kellaprice

2024 DELEGATES’ CHOICE CANADIAN PRESENTER OF THE YEAR AWARD: CHAD BENSON

What does winning this award mean to you personally and professionally?

Personally, it represents the culmination of 23 years dedicated to presenting for canfitpro. It is incredibly fulfilling to see that my hard work, dedication, and passion have been recognized and appreciated by the delegates. This acknowledgment reassures me that my efforts have not only been noticed but have also made a significant impact.

Professionally, this award serves as a testament to my commitment to the fitness and wellness community. It validates the countless hours of preparation, the continuous learning, and the drive to provide valuable insights and guidance. This honour reinforces my belief in the importance of perseverance and dedication, and it inspires me to keep pushing the boundaries of what can be achieved in the fitness industry.

What unique qualities do you believe set you apart as a presenter?

I think my unique quality as a presenter is my “Kimono wide open” approach, where I dedicate myself completely to every presentation I deliver. My goal is to create a memorable and meaningful experience for my audience. I do not concern myself with potential outcomes; my concentration is solely on offering the utmost value and establishing a significant connection with my audience.

Beyond that, my unwavering

authenticity and passion for my subject matter. Helping people perform in life, sport, and fitness is hardwired into my DNA. I do not consider myself unique in the conventional sense. Anyone with a shared passion and purpose could become the next Canadian Presenter of the Year. I live with a clear purpose and am dedicated to pursuing my passions. This dedication is evident in every presentation I deliver. I authentically embody what I present, and my enthusiasm is clearly felt by my audience.

How did you prepare for your role as a presenter, and what challenges did you overcome along the way? Preparing for my role as a presenter involves a multifaceted approach. I live and purposefully practice my material. Consistency is key! I dedicate myself to researching the latest scientific and technological advancements. Staying aware of current industry trends is also crucial. Beyond that, I always begin my preparation early and never settle for the first draft. I continuously reflect and make notes after every presentation to improve.

One of the greatest challenges I have overcome is my fear of public speaking, which began during my university years. A trade secret that has been invaluable is presenting my material to friends and community members before delivering it at a paid venue. Presenting in a safe space has helped me build confidence and refine

my delivery.

What advice would you give to aspiring presenters and leaders who are just starting in the industry?

For those embarking on a career as presenters and leaders, consider the following advice:

• Align your passion with purpose to ensure career longevity and fulfillment.

• Make it a priority to don your “superhero cape” daily, symbolizing your commitment and readiness. Most of my creative, “Tip of the Spear” moments occur when I am immersed in personal practice.

• Actively pursuing mentorship can provide invaluable guidance and support throughout your career. Mentors impart wisdom, assist in navigating potential pitfalls, and open doors to opportunities that may otherwise remain hidden.

• Become advocates for your industry and take time to celebrate both personal and collective successes.

• Cultivate strong relationships by giving unconditionally to those around you.

• Remain adaptable and committed to continuously improving your skills.

• View mistakes as valuable learning opportunities that contribute to growth and resilience in your professional journey.

ptacademy.ca

2024 SHARON MANN INSPIRATION AWARD & SCHOLARSHIP: JENNIFER SAWYER

What does winning this award mean to you personally and professionally?

Winning this award is a major milestone for myself, both personally and professionally. As an individual who has experienced many setbacks in the last four years, it means the world to have my courage and commitment acknowledged. This recognition affirms the decision that I made to leave a fulltime teaching career and focus on my dreams of owning and operating a gym space.

The professional growth that has come out of winning this award is incredible. It has propelled my short and longterm goals forward, faster than I ever thought possible, and I am quickly working to expand my business and my reach with many new connections within the fitness industry. This is just the beginning!

What inspired you to go into the fitness industry and open your own business?

The community in which I live, work,

and play inspired me to open North End Fitness and Training in hopes that more of our population would embrace exercise as a preventative health measure. Of course, I was also inspired by those who exercise regularly and absolutely love challenging them and their personal best daily. I strive to teach everyone I work with about growth mindset and goal setting. I am motivated to continue working in the fitness industry when I see people crushing their goals and creating new ones for themselves. No goal is too big or too small.

What is your advice for women who are entering the fitness profession today?

My advice to women entering this profession is to focus on current data and research. The images and messages that were often thrown at women in the past are being challenged more than ever before and it is important to destroy old myths. I first entered the industry as a Group Fitness Instructor in university because

I was more comfortable there than in the weight room. Now as a Personal Trainer and Healthy Eating & Weight Loss Coach, I am confident and enjoy all aspects of my training including heavy weightlifting. I am excited to live in a world where every human is welcome in every section of the gym. As a woman in this profession, I continue to do all that I can to increase this acceptance, comfort, and safety in all my clients.

What advice would you give to others who are interested in nominating themselves or someone else for the Sharon Mann Inspiration Award and Scholarship?

If you or someone you know is interested in this award, I urge you to put forth a submission. Owning and operating a fitness business has taught me to battle all hesitations, follow your gut and your heart, and to always go for it. If you do not try, you will never know.

northendfit.com

JOURNAL

THE CULT OF PERSONALITY

STRATEGIES TO PREVENT TOXIC DYNAMICS AND ENSURE A HEALTHY WORK ENVIRONMENT

By Brittany Todd

Some of us have managed that one fitness professional. That instructor or trainer that members love, but you, as their supervisor, are slowly beginning to disdain.

Although this individual is immensely talented and delivers a wonderful workout experience, their ego, diva-mentality, and flair for dramatics make them anything but easy to work with or manage. After some time and numerous challenges, you have determined that this employee’s disagreeable nature outweighs the value that their talent brings to your organization.

Challenges like these are consequences of letting fitness employees develop a cult of personality amongst members.

While it is important for employees to develop a following amongst patrons, those who establish a cult of personality tend to use their influence to perpetuate negative, self-serving agendas that are contrary to the goals and needs of your operation.

So, how can a fitness manager successfully nullify an existing cult of personality or avoid development of one all together? Here are a few strategies to help do just that.

1. Establish and Enforce Boundaries

I am a firm believer that we teach others how to treat us through the behaviors we tolerate.

It is quite easy for an instructor or trainer to develop a cult of personality when he/ she realizes that this sort of

behavior is tolerated by leadership. One of the best ways to prevent the development of this toxic dynamic is to establish and enforce firm boundaries with your staff.

With my team, I make it clear from their start date that my expectations are for them to maintain professional and respectful communications with me and each other. This entails being mindful of the tone and language of all communications.

2. Avoid Making Exceptions

The toxic aspects of a cult of personality often manifest themselves as the employee begins to think that his/ her popularity and acclaim denotes exception from the rules.

To eliminate this sense of entitlement,

managers must be uniform and consistent in enforcement of rules and expectations. This means providing no preferential treatment or exceptions to policies and procedures.

3. Address Negative Behaviors Immediately

Red flags of employees developing a cult of personality can often be seen early on. However, many managers choose to overlook them until it is too late.

One of the best strategies I utilize to avoid these issues is to address any negative employee behaviors immediately.

When onboarding new employees, I make it very clear to them that while

their position provides an inherent amount of influence over the members and clients that they serve, misappropriation of this influence will not be tolerated.

The moment it becomes clear to me that an instructor or trainer is encouraging members to complain regarding a leadership decision, I address it immediately with a formal meeting and follow up to document the discussion.

In my experience, once these employees identify that you recognize what they are doing and that you have policy and documentation to support your directives, they either stop or seek employment elsewhere.

4. Maintain a Strong Presence

As a manager, we are often heavily occupied with completing the administrative duties of our role. Thus, it can be challenging to maintain a significant physical presence amongst patrons. Despite this challenge, it is important for managers to maintain a strong presence and authority in the minds of both your employees and patrons to avoid development of an employee cult of personality.

One method that I utilize is to periodically attend scheduled training sessions and classes. My attendance is often impromptu and unannounced, which allows me to witness the employees in their true form with patrons.

I also individually connect with patrons in person and via email following their sessions to introduce myself and ask if they have any questions or needs that I can address.

The main purpose behind this strategy is for me to ensure that both patrons and my employees are aware that I am the leader of the operation and that I am fully aware of and concerned with addressing any

needs at my location.

5. Know When to Cut Ties

Despite all your best efforts to get an employee headed down the wrong path back on track, sometimes your only option is to cut ties.

In past experiences managing these difficult employees, my only regret was that I wasted too much time trying to make things work before recognizing that my efforts were futile.

After giving this type of employee a sincere opportunity to improve their behavior with no improvement, I recommend gathering the information and documentation necessary to facilitate termination or transfer.

Remember, there will always be more talented fitness professionals where that one came from, so you do not need to tolerate disrespect or poor behavior for the sake of retaining a popular employee.

In conclusion, managing an employee with a cult of personality requires firm boundaries, consistent rule enforcement, and proactive engagement. By addressing negative behaviors and maintaining a strong managerial presence, you can prevent toxic dynamics and ensure a healthy work environment. If necessary, be prepared to cut ties for the sake of the team’s well-being and organizational integrity.

Brittany Todd is the Owner and Founder of Fluorescent Fitness, where she works to provide customized fitness and wellness training and solutions for organizations and fitness professionals. Brittany is an accomplished presenter, a published author of a fitness book, research studies, accredited fitness educational programs, and fitness editorial content.

THE WARRIORS FOR MENTAL HEALTH

5 WAYS FITNESS PROFESSIONALS ARE UNIQUELY POSITIONED TO SUPPORT MENTAL HEALTH

By Erin Phelan

Why have Canadians come back to the gym in record numbers?

It is not simply to build a better body – it is to build a better mind. The motivation for exercise has shifted dramatically in the last few years, and gyms are now destination zones to improve mental health.

And the warriors in the battle for mental health are right now cueing the music and planning the workouts - personal trainers, group fitness instructors, health coaches, and gym staff, the front-line workers who have the power to change mental health in Canada. In fact, the role fitness professionals play in promoting mental well-being is paramount to the

future of Canada.

The Mental Health Crisis: A Global Challenge

The World Health Organization (WHO) reports that depression and anxiety disorders are among the leading causes of disability worldwide. In Canada alone, mental illness affects approximately one in five people each year, according to the Canadian Mental Health Association (CMHA). The economic burden of mental illness in Canada is estimated at over $50 billion annually, encompassing health care costs, lost productivity, and reduced quality of life. These staggering figures highlight the urgent need for comprehensive strategies

to address mental health issues, including preventive measures and early interventions. Actionable steps are necessary – and the fitness industry is prepared to lead the way.

Physical Activity and Mental Health: The Evidence

Research consistently shows that regular physical activity can significantly improve mental health. A study published in JAMA Psychiatry found that physical exercise can reduce symptoms of depression by 26%, comparable to the effects of antidepressant medications or psychotherapy. Similarly, a metaanalysis in the journal Anxiety, Stress & Coping highlighted that regular

physical activity reduces anxiety symptoms, with aerobic exercise and resistance training being particularly effective.

Moreover, physical activity has been shown to enhance cognitive function, improve mood, and increase resilience to stress. These benefits are attributed to several physiological mechanisms, including the release of endorphins (often referred to as “feel-good” hormones), the reduction of cortisol (a stress hormone), and improved neuroplasticity in the brain.

The Role of Fitness Professionals in Mental Health Promotion

Fitness professionals are uniquely positioned to support mental health in several ways:

1. Access and Engagement: Fitness professionals often have more frequent and regular contact with their members and clients than traditional healthcare providers. This regular interaction allows them to build trust and rapport, making it easier to identify signs of mental health struggles and encourage positive behaviours.

2. Education and Advocacy: By educating clients about the mental health benefits of physical activity, fitness professionals can motivate individuals to engage in regular exercise. This educational role extends to promoting healthy lifestyle choices, such as balanced nutrition and adequate sleep, which are critical for mental well-being.

3. Creating Supportive Environments: Fitness centers and gyms provide a supportive environment where individuals can connect with others, reducing feelings of isolation and loneliness, which are often associated with mental health disorders. Group classes and community-based fitness activities foster social connections and create a sense of belonging,

which are protective factors for mental health.

4. Tailored Interventions: Fitness professionals can design personalized exercise programs that consider individual mental health needs. For example, lowintensity activities like yoga and tai chi are known to reduce anxiety and improve mood, while highintensity interval training (HIIT) can boost energy levels and reduce symptoms of depression.

5. Early Detection and Referral: With their regular interactions and close observation, fitness professionals can often notice changes in behavior, mood, or energy levels that may indicate mental health issues. While not a substitute for professional mental health care, fitness professionals can play a critical role in early detection and referral, guiding clients toward appropriate mental health resources.

THE ECONOMIC BURDEN OF MENTAL ILLNESS IN CANADA IS ESTIMATED AT OVER $50 BILLION ANNUALLY ...

The Economic and Social Impact of Fitness Professionals in Mental Health

Investing in fitness professionals as part of the mental health care continuum has significant economic and social benefits. A study by Deloitte Access Economics estimated that every dollar invested in promoting physical activity yields an economic return of $14, from reduced healthcare costs, less absenteeism, and improved productivity. By mitigating the effects of mental illness, fitness professionals help decrease the overall burden on healthcare systems and contribute to a more resilient and productive workforce.

As the stigma surrounding mental

health continues to decrease, fitness professionals are increasingly recognized as credible advocates for mental health. Their involvement helps normalize conversations about mental health and encourages more individuals to seek help and support.

Mental Health Training

A Canadian non-for-profit organization, Fitness for Mental Health, is pushing to take this one step further: The Fitness Support Specialist virtual training program is recognized by canfitpro and most provincial certification bodies providing continuing education credits. Fitness Support Specialists work to improve the lives of people living with depression and anxiety by delivering individualized fitness recovery plans.

Fitness professionals are the warriors in the fight for better mental health. By leveraging expertise, access, and influence, they play a crucial role in promoting mental well-being and preventing mental health disorders. As society continues to grapple with the challenges of mental illness, the contributions of fitness professionals must be recognized and supported. Their work not only enhances individual well-being but also contributes to a healthier, more vibrant community.

Let us take the power of exercise as medicine and make a difference!

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.

Strong Body, Strong Mind

THE MENTAL HEALTH BENEFITS OF STRENGTH TRAINING

By Matrix Fitness Canada

Strength training continues to grow in popularity, and in recent years has gained widespread recognition for its physical benefits, such as increased muscle mass, improved bone density, and enhanced metabolic health. But looks can be deceiving – the real powerhouse of strength training is the profound mental health benefits.

Matrix Fitness Canada explores how strength training might be the most powerful tool we have to change mental well-being in Canada, and how to maximize its potential.

1. Strength to Battle Depression and Anxiety

Depression, anxiety, and mood disorders affect over five million Canadians. One of the most compelling areas of research focuses on the impact of strength training on depression and anxiety. A metaanalysis published in JAMA Psychiatry in 2018 reviewed 33 clinical trials involving 2,000 participants. The findings indicated that resistance

exercise training significantly reduced depressive symptoms, regardless of the participant’s age, sex, or baseline health status. The effect size was comparable to that of antidepressant medication or cognitive-behavioral therapy (CBT), highlighting strength training as a potent intervention for managing depression.

Similarly, a study published in Frontiers in Psychology in 2021 examined the effects of resistance training on anxiety. The researchers found that engaging in regular strength training significantly reduced anxiety symptoms, with the most substantial effects observed in individuals with higher levels of baseline anxiety. This suggests that strength training can be particularly beneficial for those experiencing heightened anxiety, offering a nonpharmacological option for managing symptoms.

Maximize the Potential: For clients who come to the gym after years of

battling depression, small wins will be the key to helping them maximize the potential of strength training. The Matrix Ultra series Electronic Rep Counter tracks reps, activity time, and rest time to provide a streamlined workout experience.

2. Enhanced Cognitive Function and Memory

Beyond mood improvement, strength training also contributes to cognitive health. Research published in Neuropsychology Review in 2019 highlighted that resistance exercise is associated with improved executive function, memory, and processing speed. The study suggests that these cognitive benefits are linked to increased neuroplasticity and neurogenesis—processes that strengthen and create new neural connections in the brain.

In older adults, maintaining or even improving cognitive function through strength training can be crucial in delaying the onset of age-related

cognitive decline and diseases such as Alzheimer’s. A study in The Journal of the American Geriatrics Society in 2020 demonstrated that older adults who engaged in regular resistance training showed significant improvements in memory and executive function compared to those who did not exercise

Maximize the Potential: The key message is that it is never too late to start strength training, and the Matrix Fitness Go Series provides a unique, safe workout experience with durable equipment, low starting weights, and smaller progressionsideal for beginners and seniors.

3. Improved Self-Esteem and Body Image

When we feel good on the outside, we feel good on the inside. Strength training is associated with improved self-esteem and body image. A review in Body Image journal in 2020 analyzed several studies and found that individuals who participated

in strength training reported higher levels of self-esteem and a more positive body image. These improvements were attributed to both the physical changes observed in the body and the increased sense of mastery and accomplishment from progressing in strength training routines.

Strength training provides a unique opportunity for individuals to set and achieve personal goals, fostering a sense of control and empowerment. This can be particularly beneficial for those struggling with body image issues or low self-esteem, as the focus shifts from appearance to performance and personal growth.

Maximize the Potential: Mastering strength training with Matrix racks builds an additional level of confidence and mastery of technique, form, and control which can lead to an even greater sense of accomplishment.

4. Stress Reduction and Emotional Resilience

Strength training plays a significant role in reducing stress and building resilience. Physical exercise, including resistance training, is known to reduce levels of cortisol, the body’s primary stress hormone. Additionally, engaging in strength training triggers the release of endorphins—often referred to as “feel-good” hormones—that promote a sense of well-being and happiness.

A study published in Sports Medicine in 2022 explored the relationship between resistance exercise and stress management. The findings suggested that regular participation in strength training helps individuals develop better coping mechanisms and enhances emotional resilience, allowing them to handle stress more effectively.

Maximize the Potential: Functional fitness training – combining multijoint time-efficient movements, taps both strength and cardio and the Matrix Connexus Series reimagines functional fitness for all, with a multitude of stations designed for

fantastic workouts for all levels.

5. Social Interaction and Community Building

Strength training has the potential to increase social interaction and a sense of community. Many people engage in strength training at gyms or fitness centers, where they can connect with others who share similar interests. This social aspect can lead to increased motivation, accountability, and a sense of belonging, all of which contribute positively to mental health.

Group strength training offers a supportive environment where individuals can encourage one another, celebrate achievements, and form friendships. This social support can be especially beneficial for individuals who may feel isolated or lonely, providing a network of like-minded individuals who can offer encouragement and support.

Maximize the Potential: The Matrix Fitness Sprint 8 GX Program will unite club members like no other program – targeting HIIT, on our cardio equipment, with strength training that releases the ultimate dopamine hit!

Strength training has pushed its way to the front of the pack and is about much more than building muscle – it is about building our minds. As we continue to find ways to improve mental health in Canada, we can look to strength training as one of the most powerful and effective tools to gain not only a strong body, but a strong mind.

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.

JOURNAL

FITNESS & HEALTH PROMOTION EDUCATION IN ONTARIO

HOW GRADUATES CAN SUPPORT THE DEMAND FOR HIRING MORE FITNESS PROFESSIONALS

By Tara-Lyn Dinyer

In the ever-evolving world of fitness and health, staying ahead of the curve means embracing new talent and innovative approaches. Ontario’s two-year diploma college programs in fitness and health promotion are graduating prime experts to support the next generation of fitness professionals. Here is why the fitness industry should be tapping into this rich talent pool to drive future success.

Health Experts

Ontario’s fitness and health promotion programs offer a rich curriculum.

Students dive deep into physiology, nutrition, communication, and public health strategies. This comprehensive education equips graduates with a holistic understanding of health and well-being, bringing valuable and complementary strengths to any fitness team. They are trained to understand the interconnectedness of body systems and the impact of various lifestyle choices on overall health.

Masters of Personalized Care

Graduates from these programs excel in client-centered care, a

crucial aspect of modern fitness. They are trained to build meaningful relationships with clients, conduct thorough assessments, and create tailored fitness and health plans. This personalized approach aligns perfectly with the industry’s shift towards individualized and empathetic care, meeting the growing demand for customized wellness solutions. Their ability to motivate and inspire clients through a supportive and empathetic approach helps foster long-term lifestyle changes.

Hands-On Experience

Students gain hands-on training in diverse settings, from fitness centres to healthcare institutions and community organizations. This real-world experience not only hones their technical skills but also teaches them to be adaptable—an essential quality in an industry that is constantly evolving. Whether they are leading a group fitness class, conducting a wellness seminar, or working one-on-one with clients, these graduates have the practical knowledge to excel in various environments.

Champions of Community Health

These graduates are health promoters with a mission. Their education includes in-depth training in health promotion theories and community-based interventions. They are equipped to lead wellness initiatives and outreach programs, making them ideal hires for organizations committed to improving community health and addressing health disparities. Their knowledge in public health strategies allows them to develop and implement programs that can make a significant impact on population health.

THEIR KNOWLEDGE IN PUBLIC HEALTH STRATEGIES ALLOWS THEM TO DEVELOP AND IMPLEMENT PROGRAMS THAT CAN MAKE A SIGNIFICANT IMPACT ON POPULATION HEALTH.

Tech-Savvy Innovators

In an industry increasingly driven by technology, Ontario’s fitness and health promotion graduates are well-versed in the latest fitness technologies, from wearable devices to virtual training platforms and data analytics. By bringing these tech-savvy professionals on board, employers can stay at the forefront of technological advancements and enhance their service offerings. Their ability to interpret and utilize data helps in creating effective, evidencebased fitness programs that yield measurable results.

Embracing Cultural Diversity

Ontario’s fitness and health promotion programs attract a culturally diverse student body, reflecting the multicultural landscape of the province. This diversity enriches the learning environment and equips graduates with the cultural competence necessary to work effectively with clients from various backgrounds. They bring unique perspectives and a deeper understanding of diverse cultural

attitudes towards health and fitness, allowing them to cultivate more inclusive and accessible wellness programs. This cultural sensitivity is invaluable in today’s globalized society, where understanding and respecting diversity can significantly enhance client relationships and program effectiveness.

The Future of Fitness

The future of fitness lies in the hands of versatile, knowledgeable, and empathetic professionals. Ontario’s fitness and health promotion graduates embody these qualities, making them ideal candidates for roles across the industry. By recognizing and harnessing the potential of these graduates, the fitness industry can not only meet current market demands but also pave the way for innovative and comprehensive health and wellness solutions. Their holistic education, practical experience, technological savvy, and cultural competence position them as valuable assets in the fitness landscape.

Collaboration and continuous learning are key in the ever-evolving field of fitness. Ontario’s programs complement the work of many other respected certification agencies, contributing to a diverse and highly skilled workforce. Together, we can build a healthier future.

For more information on these programs and colleges that offer them, please visit here.

Tara-Lyn Dinyer is a professor and program coordinator in Health, Wellness & Fitness at Mohawk College. She is International Faculty Lead for the School of Health and board member for the Community Support Centre Haldimand Norfolk. She is also the recent recipient of the President’s Award of Excellence (Faculty) from Mohawk College.

An OntarioBased Company’s Industry Success

HOW STRETCH HEALTH CANADA TRIPLED THEIR REVENUE WITH WELLNESSLIVING

By Len Fridman

Canadian fitness and wellness studio owners are in the business of infusing people’s lives with positivity. However, in such a competitive market, it can be difficult to find a formula for success and strike a balance between the multiple roles the industry demands you play.

Rui Saraiva is the founder and president of Stretch Health Canada This innovative Ontario-based company is changing lives through its unique blend of massage, stretching, and fascial work.

Saraiva chose WellnessLiving as his business management solution, counting on our innovative features and reliable support. Now, despite the fitness industry’s ever-evolving nature, pandemic setbacks, and economic uncertainty, Stretch Health Canada is thriving.

Why Stretch Health Canada Chose WellnessLiving

Saraiva initially signed up with another platform but soon became frustrated with the onboarding process and sought a new solution.

“We hadn’t yet opened our doors and needed to get set up on our new system as quickly as possible,” Saraiva explains.

After doing some research, he found WellnessLiving. Our smooth onboarding and comprehensive support were exactly what he was looking for. Plus, our seamless transition process ensured all data was safely migrated.

Rui Saraiva, founder & president

Stretch Health Canada

“The switch was a very good experience with a smooth onboarding process. From our appointments to memberships and booking flow, all our data was safely migrated,” Saraiva says.

With great features and support on his side, Rui and Stretch Health Canada experienced a massive increase in revenue. Here are three reasons why.

FitLIVE and FitVID on Demand Offerings Increased Average Conversion Rate by 22%

When the pandemic led to closures, it prompted Stretch Health Canada to implement virtual tools to continue serving clients and bringing in revenue. WellnessLiving’s FitLIVE and FitVID On-Demand provided the perfect solutions.

Stretch Health Canada offered virtual stretching classes, recorded instructional videos, and an extensive video library through these platforms. Despite the pandemic and its economic challenges, this approach increased conversions.

The average conversion rate of initial assessment clients to long-term members increased from 68% to an impressive 90%. Additionally, Stretch Health Canada tripled their revenue during that time from around $10,000 to about $35,000 per month.

Saraiva attributes this success to offering a money-back guarantee and introducing the Stretch Health PLUS Membership, which included virtual classes and an on-demand video library.

Improved the Client Experience with the White Label Achieve Client App

According to World Metrics, there are about 3.7 billion health app downloads every year. Once clients have downloaded your app, user-friendliness and powerful features will keep them using it.

WellnessLiving customers who utilize a custom branded mobile app see a 33% increase in revenue on average and a significant boost in client retention.

THE AVERAGE CONVERSION RATE OF INITIAL ASSESSMENT CLIENTS TO LONG-TERM MEMBERS INCREASED FROM 68% TO AN IMPRESSIVE 90%.

Our White Label Achieve Client App has been a game-changer for Stretch Health Canada. It simplifies the booking process, saves administrative time, and empowers clients to manage their schedules. The white-label version of the app also allows custom branding, creating stronger brand recognition to increase retention.

By making the app a required part of their intake process, Stretch Health Canada ensures clients can book, confirm, or reschedule appointments with ease. This autonomy enhances the client experience and reduces administrative tasks, allowing staff to focus on delivering high-quality service.

Improved Retention with Advanced Reporting and Predictive Churn Risk AI

Beyond exceptional service, the key to improving retention rates is catching at-risk clients before they churn. By monitoring sales reports and churn rates, you can also calculate your cost per acquisition and the lifetime value of a client to better inform your retention strategy.

Most importantly, improving your retention rate can directly boost your revenue. WellnessLiving’s Advanced Reporting and predictive AI, particularly the Isaac AI Churn Risk Report, have been invaluable for client retention and revenue growth.

The custom dashboard allows

Saraiva to track key metrics like sales, revenue, memberships, and attendance. This comprehensive view of business performance helps identify areas for improvement and opportunities for growth, driving higher revenue.

Meanwhile, Isaac AI identifies clients at risk of leaving, enabling proactive re-engagement marketing that keeps clients—and their recurring revenue—in the fold.

“Isaac is the perfect solution… allowing us to check in and support our clients,” Saraiva elaborates. “We ask how they’re doing and gather feedback to ensure they’re happy, and we’re delivering a top-tier experience for them.”

For a top-notch software solution, Rui Saraiva recommends WellnessLiving without hesitation.

“WellnessLiving outperforms the competition with exceptional functionality and customization tailored to our needs. They continually improve their platform, keeping us ahead,” Saraiva says. “I recommend them whenever I can.”

Ready to transform your fitness and wellness business with powerful revenue and retention-driving solutions? Book a free demo today and get 50% off your first three months when you subscribe to our Business Plan.

Len Fridman is the CEO and co-founder of WellnessLiving —an all-inone business management platform trusted by over 20 million users and thousands of entrepreneurs. Len shares tools and resources to empower fitness business owners to attract, convert, and retain more clients.

JOURNAL

BEYOND THE BIKE

SCHWINN Z BIKE AND EMPOWERING INSTRUCTOR CERTIFICATION

By Core Health & Fitness

In the dynamic world of indoor cycling, Schwinn has consistently been at the forefront of innovation and the Z Bike is no exception to that rule. The culmination of proven solutions, crafted with precision and designed for versatility, the Schwinn Z Bike seamlessly merges innovative technology with contemporary aesthetics, setting a new standard in indoor cycling.

Customizable zones with color for queueing and the exclusive rider device tap-to-pair feature are just a glimpse into the extensive capabilities of the Schwinn Z Bike. Designed in collaboration with industry experts and instructors, this bike is tailored to meet the diverse needs of every studio and fitness enthusiast. As Ryan Lefever, Product Manager at Schwinn Group Cycling, attests, “The Schwinn Z Bike represents the pinnacle of indoor cycling innovation.”

Helen Vanderburg, a Canadian Sports Hall of Famer, Global Fitness Industry Consultant and Core Master Instructor, echoes Lefever’s sentiments. With her extensive experience in the fitness industry, Vanderburg highlights the bike’s comfort and advanced features.

“The Z Bike is one of the most comfortable indoor performance cycling bikes I have ever taught on. It provides a smooth ride with multiple adjustments to find the right fit for the rider. The console is larger than the standard console, making it easy to read and provides accurate measurement with a comprehensive cycling matrix.”

The Zone Console on the Schwinn Z Bike offers a wide array of features that every indoor cycling instructor needs to know about. Vanderburg elaborates on its versatility: “The console provides instructors with a variety of ways to design and coach a class. You can design a class based on rhythm and RPMs for a music-driven ride with customized lights that sync with the RPM zone.

Or design an athletic workout that provides real-time measurement customizable to the rider with the FTP mode. Riders can measure their effort and see improvement over time. One of my favorite features is the stage button. The ability to set a stage and compare your previous and current efforts provides greater coaching opportunities and variety in your riding drills. The tap-to-pair feature makes it easy for riders to measure heart rate and learn how heart rate, effort (power), and results are linked.”

But the Schwinn experience does not end with the bike itself.

Our renowned Schwinn Cycling certification program is the gold standard in indoor cycling education. Participants not only acquire essential skills for leading safe and effective group cycling classes but also learn how to leverage the advanced technology of the Z Bike to elevate the participant experience and foster long-term loyalty.

The Schwinn Power Certification, as Vanderburg points out, is pivotal for instructors. “The Schwinn Power certification gives instructors all the important information to be a successful instructor … providing them with science, cycling technique, coaching methodology, use of music, and class design to equip new instructors and seasoned instructors with the tools to succeed. The Master Instructor Education Team includes some of the most respected and recognized fit pros in the industry. You can be confident that you receive the most current and relevant education to teach indoor cycling classes.”

Our commitment to education extends beyond certification. We offer a comprehensive range of specialized workshops covering topics such as HIIT training, performance testing, weight management, pre- and post-natal cycling fusion formats that combine cycle with off the bike workouts

like rowing, strength training, and more. These workshops empower instructors and clubs to differentiate themselves in the competitive fitness landscape, ensuring continuous growth and innovation.

At Schwinn, we understand that every studio and club is unique. That is why we collaborate closely with our partners to provide bespoke education and support tailored to their specific needs. Whether it is designing a new cycling program, refreshing coaching skills, or maximizing the potential of the Z Bike, Schwinn is dedicated to helping you achieve your goals.

Helen Vanderburg further underscores Schwinn’s influence and future trends in cycling: “Schwinn Indoor Cycling has been leading group cycling for decades. As fads come and go in the fitness industry, Schwinn continues to offer leadingedge education and products through ongoing innovation.”

Experience the future of indoor cycling with the Schwinn Z Bike and unlock endless possibilities for innovation and success. Join us on the journey to redefine fitness and elevate the indoor cycling experience for enthusiasts worldwide.

Learn more at corehealthandfitness.com/Schwinn

Core Health & Fitness brings innovative fitness solutions to the global market. Home to StairMaster, Nautilus, Throwdown, Star Trac, Schwinn, and Wexer; we offer equipment, trainer education, and digital fitness solutions that press into the future of fitness to create quality products and programing that meet the needs of an ever-evolving industry.

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UNLOCKING NEW REVENUE STREAMS

HARNESSING AMBASSADOR AND AFFILIATE MARKETING FOR FITNESS PROFESSIONALS

By Nicky Coyne

IN TODAY’S COMPETITIVE FITNESS INDUSTRY, RELYING SOLELY ON TRADITIONAL REVENUE STREAMS SUCH AS PERSONAL TRAINING SESSIONS AND GROUP CLASSES CAN BE LIMITING.

As fitness professionals, many of you have invested heavily in additional

training and qualifications, expanding your expertise. Yet, leveraging this knowledge to its fullest potential remains a challenge. Enter ambassador and affiliate marketing – a gamechanger in creating additional revenue streams and maximizing your earning potential.

Understanding Ambassador and Affiliate Marketing

Ambassador and affiliate marketing allows fitness professionals to partner with brands that align with their values and client needs. By promoting products or services, you can earn commissions or other benefits, creating a symbiotic relationship where both you

Why You Should Consider Ambassador and Affiliate Marketing

1. Monetize Expertise

Your extensive knowledge and certifications make you a trusted authority in the fitness and wellness space. This credibility allows you to recommend products and services with confidence, ensuring your clients receive quality advice.

2. Enhance Client Relationships

By introducing clients to products that complement their fitness journeys, you provide added value, strengthening your relationship and fostering loyalty.

3. Diversify Income

Multiple revenue streams provide financial stability, reducing reliance on any sole source of income. This diversification is especially beneficial during fluctuating economic conditions or seasonal lulls.

Steps to Success in Ambassador and Affiliate Marketing

1. Identify Your Niche and Audience

Understanding your niche and target audience is crucial. Are you a specialist in HIIT, yoga, or nutrition? Knowing your area of expertise helps you select brands and products that resonate with your clientele.

2. Research and Select the Right Brands

Choose brands that align with your values and expertise. Look for companies with quality products, positive reputations, and robust affiliate programs. Prioritize brands you genuinely believe in and use yourself, as authenticity is key to building trust with your audience.

3. Build and Leverage Your Online Presence

A strong online presence is essential for successful ambassador and affiliate marketing. Optimize your social media profiles, create engaging content, and interact with your audience regularly. Sharing your firsthand experiences with products through posts, stories, or videos can significantly impact your followers’

purchasing decisions.

4. Create Valuable Content

Content is king in the digital world. Develop informative and engaging content that highlights the benefits of the products you endorse. Blog posts, video reviews, and social media updates can effectively highlight how these products enhance your fitness programs and improve client outcomes.

... A GAME-CHANGER IN CREATING ADDITIONAL REVENUE STREAMS AND MAXIMIZING YOUR EARNING POTENTIAL.

5. Utilize Multiple Platforms

Do not limit yourself to one platform. Utilize Instagram, YouTube, Facebook, and even a blog to reach a broader audience. Different platforms offer unique advantages – Instagram for visuals, YouTube for in-depth reviews, and a blog for detailed articles.

6. Track Your Performance

Monitor the performance of your affiliate links and promotional efforts. Use analytics to understand what works best and refine your strategy accordingly. Many affiliate programs provide dashboards to track clicks, conversions, and commissions.

Maximizing the Benefits

1. Transparency and Authenticity

Always be transparent with your audience about your ambassador or affiliate relationships. Authenticity builds trust, and your followers will appreciate your honesty.

2. Educate Your Clients

Educate your clients on the benefits of the products you endorse. Demonstrate how these products can support their fitness goals. Hosting webinars, workshops, or live Q&A sessions can be effective ways to share this information.

3. Provide Exclusive Offers

Negotiate exclusive discounts or

offers for your audience. This not only incentivizes purchases but also makes your recommendations more appealing.

Real-Life Success

Stories

Many fitness professionals have successfully integrated ambassador and affiliate marketing into their business models. Take Sarah, a certified yoga instructor, who partnered with a sustainable activewear brand. By sharing her favorite outfits and offering exclusive discounts, she significantly boosted her income while promoting eco-friendly products she loves. Another example is Mark, a personal trainer who teamed up with a supplement company. His detailed reviews and workout integration tips led to a surge in both his and the company’s sales.

Conclusion

Ambassador and affiliate marketing offers fitness professionals a lucrative opportunity to monetize their expertise and enhance client relationships. By choosing the right brands, creating valuable content, and maintaining authenticity, you can unlock new revenue streams and elevate your fitness business to new heights.

As you embark on this journey, remember that success lies in genuine passion and a commitment to providing value to your clients. Embrace ambassador and affiliate marketing, and watch your influence and income grow in tandem.

Nicky Coyne is a seasoned expert in network marketing, bringing a unique blend of British and Canadian cultural insights. With extensive experience in fitness and wellness, Nicky empowers fitness professionals to maximize their potential through innovative strategies and authentic engagement. Connect with Nicky on Instagram, YouTube, Facebook, TikTok

DEMENTIA DEFENSE

MEDITERRANEAN DIET INSIGHTS THAT EVERYONE SHOULD KNOW

By Carol Harrison, RD

AS CANADA’S POPULATION AGES, MORE PEOPLE ARE LOOKING FOR WAYS TO STAY PHYSICALLY HEALTHY AND KEEP THEIR MINDS SHARP FOR AS LONG AS POSSIBLE.

One popular approach is the Mediterranean diet, thanks to its heart-healthy benefits and potential to reduce the risk of dementia. As a fitness professional, you can help your clients better understand and adopt this nutritious diet.

Here are three things you can share.

The Brain Requires Over 40 Nutrients Daily

Your clients know the body needs a wide variety of nutrients to function optimally, but they might not know that the brain’s nutrient needs are just as high. As the body’s command centre, the brain needs a lot of energy as well—it uses about 20% to 25% of the body’s total energy each day.

The Mediterranean diet emphasizes

vegetables, fruit, legumes, olive oil, nuts and seeds, seafood, and whole grains, and it also includes meats, eggs, and dairy. Each of these food categories provides a unique set of nutrients, making it easier to reach the 40-plus nutrients required daily.

What makes this diet ideal for supporting brain health and reducing the risk of dementia is the fact that it is nutrient rich.

How Canadian and Mediterranean Diets Differ

We do not live in the Mediterranean, but we can follow the same dietary principles, eating food grown and raised in Canada. Rather than recommending one “ideal” way of eating, you may find it helpful to offer your clients these three guiding principles:

• Eat a variety of nutrient-dense foods including plant and animalsourced foods

• Include sources of the omega-3 fats EPA, DPA and DHA such as salmon, trout, and sardines

• Minimize nutrient-poor highly processed foods

The key difference between Canadian and Mediterranean diets is that Canadians eat too few vegetables and intact whole grains, and too little olive oil, fish, and seafood (omega-3 fats). And contrary to widespread belief, red meat intakes are similar. A 2022 global review published by The Lancet Planetary Health found that people in Mediterranean countries and Canada eat a comparable amount of unprocessed red meat. This challenges the belief that Canadians need to cut back on meat to gain the health benefits of the Mediterranean diet.

Lastly, one of the biggest differences

is that Canadians consume too many ultra-processed foods such as sweetened beverages, fried foods, and baked goods. Research has shown that these make up 46% of the calories in the Canadian diet—so there is plenty of room for improvement!

Eat brain-healthy foods more often. While nutritious dietary patterns matter most, several foods stand out as particularly beneficial for maintaining brain health. These include:

• fatty fish and mollusks

• olive oil

• nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds)

• eggs

• beef and lamb

• intact whole grains (barley, farro, quinoa, wheat berries)

• leafy green vegetables

• berries

• coffee and tea (green, black, white, oolong)

• legumes (beans, lentils, chickpeas)

Boost-Your-Brain Meal Ideas

Your clients are looking for easy meal ideas to put all this into practice. Use these three principles and the food list above to suggest tasty meal ideas like these:

• Breakfast: Overnight oats with

berries, nuts, and seeds, served with a green tea latte

• Lunch: Mediterranean nourish bowl with leftover protein (beef, seafood, beans), quinoa tabbouleh, grated carrot, and a dollop of creamy hummus

• Dinner: Easy sheet-pan dinner with salmon, sliced bell peppers, green beans, and lentils, served with a spinach salad topped with pumpkin seeds

For more delicious ideas, check out the cookbooks Pure Prairie Eating Plan: Fresh food, practical menus and a healthy lifestyle by Dr. Catherine Chan and Dr. Rhonda Bell and The Smart Mediterranean Diet Cookbook: 101 Brain-Healthy Recipes to Protect Your Mind and Boost Your Mood by registered dietitians Serena Ball and Deanna Segreve-Daly.

Note: This is not medical advice. Always follow the advice of your doctor.

Carol Harrison is a registered dietician who loves her daily workouts! She has a food nutrition communications company in Toronto. For more recipes, healthy hacks, or article suggestions, connect with Carol @CarolHarrison.RD

COMBATING INTERNAL STRESS

PROMOTE OVERALL WELL-BEING WITH EVIDENCEBASED NUTRITION

STRATEGIES

By Angela Wallace, MSc, RD

STRESS HAS BECOME AN ALMOST EVER-PRESENT PART OF DAILY LIFE. WHILE SHORT-TERM STRESS CAN BE BENEFICIAL, CHRONIC STRESS OVER TIME CAN LEAD TO VARIOUS HEALTH PROBLEMS.

While various techniques and approaches, such as meditation, breathing exercises, and yoga, are effective for stress reduction, it is crucial not to overlook the significant role that nutrition plays in mitigating internal stress.

What exactly is internal stress? In simple terms, it is stress that originates from within. It is stress related to our thoughts, emotions, and physiological processes in the body. This type of stress can present as anxiety, depression, irritability, headaches,

muscle tension, digestive issues, fatigue, and cardiovascular diseases.

Here are some evidence-based nutrition strategies to reduce internal stress and promote overall well-being.

1. Focus On Nutrient Dense Foods

Nutrient dense foods provide a high number of vitamins, minerals, and other nutrients.

2. Eat Enough Protein

Protein helps stabilize blood sugars; this is important because blood sugar dysregulation can create stress in the body. In addition, the body needs protein to produce neurotransmitters which are actively involved in mood regulation, sleep, concentration, appetite, and muscle movement.

3. Keep Hydrated

Even mild dehydration can impair cognitive function (decreased concentration, alertness, and short-term memory). Dehydration will influence the balance of electrolytes and hormones in the body.

From a physical perspective, dehydration can increase blood volume making the heart work harder to pump blood, resulting in quicker fatigue and increased levels of work and stress on the body.

4. Reduce Caffeine Intake

Excessive caffeine intake can increase feelings of anxiety and disrupt sleep. The amount of caffeine each person can tolerate will vary between individuals, but excessive consumption can contribute to internal stress levels, particularly around cortisol and systolic blood pressure

5. Support Gut Health

A healthy gut plays a vital role in mood and stress reduction. The gut-brain connection is a two-way communication system between your digestive system and brain. It works to send signals back and forth and helps regulate mood and digestion.

Did you know that 90% of serotonin is produced in the gut? Serotonin is a “feel-good” neurotransmitter that plays a leading role in mood. What happens if your gut is unhealthy? This will vary between individuals; however, serotonin

helps regulate the production of cortisol, sleep, and overall well-being.

... [INTERNAL STRESS IS] RELATED TO OUR THOUGHTS, EMOTIONS, AND PHYSIOLOGICAL PROCESSES IN THE BODY.

How to support gut health:

• Eat a fibre rich diet.

• Include probiotics (foods like yogurt, kefir, sauerkraut, kimchi, and kombucha).

• Eat prebiotic foods (garlic, onions, leeks, asparagus, bananas, oats).

• Manage stress.

• Aim to sleep 7-9 hours per night.

6. Practice Mindful Eating

Mindful eating helps improve gastrointestinal and digestive function, calming the nervous system and supporting the body’s natural rest-anddigest state

How to practice mindful eating:

• Avoid skipping meals, this will help maintain blood sugar levels and reduce stress associated with dips in energy.

• Eat slowly, spend time eating meals with limited distractions. This will make the meal experience more enjoyable and less stressful.

• Pay attention to hunger and fullness cues.

7. Consider Supplements

If you are feeling stressed and you are doing what you can from a diet and lifestyle perspective, you might want to consider some supplement support.

A few supplements to consider:

• Magnesium plays a significant role in the body’s stress response. Magnesium deficiency could make the body more susceptible to stress.

• Omega 3 fatty acids can reduce inflammation and improve mood.

• B vitamins (B6, B9, and B12) can reduce symptoms of anxiety and stress.

• Having enough vitamin D has been associated with better mood and reduced risk of depression.

NOTE: You can get enough magnesium, omega 3s, and B vitamins from the diet but if you are considering a supplement,

discuss with a healthcare provider to determine what is right for you.

8. Consider Herbal Remedies

Adaptogen herbs can help the body adapt to stress and restore balance. They work by supporting the adrenal glands, which regulate stress and hormonal response.

How adaptogens work to reduce internal stress:

• Help to balance cortisol levels.

• Boost energy levels and reduce fatigue.

• Improve mental clarity, focus, and cognitive function

Examples of adaptogen herbs:

• Ashwagandha

• Rhodiola rosea

• Holy basil

• Ginseng

NOTE: Adaptogens can interact with medications or other supplements. It is important to always check for potential interactions and discuss with a healthcare provider to ensure it is the right choice for you.

Consider asking your clients to take a moment to slow down and reflect on their daily nutrition routines. Can they make some changes to their eating habits? Aiming to eat a balanced diet, practicing mindful eating, and supporting their gut health are excellent starting points to help reduce internal stress. It can be challenging, but taking small, consistent steps, and seeking additional support if needed, can increase overall well-being exponentially.

Angela Wallace is a registered dietitian, canfitpro Personal Training Specialist (PTS), and family food expert. She specializes in nutrition for women and families. She loves helping families feel their best and enjoy meals together. You can learn more about Angela at eatrightfeelright.ca or follow her @nutrition.for.families

DECODING CORTISOL AND ITS IMPACT ON THE CLIENT HEALTH JOURNEY

STRATEGIES TO SCULPT PHYSIQUES AND OPTIMIZE INTERNAL ENVIRONMENTS FOR LASTING SUCCESS

By Vicky Rolfe

IN THE QUEST FOR OPTIMAL HEALTH, COUNTLESS FACTORS ARE CONSIDERED: TRAINING INTENSITY, WORKOUT ROUTINES, NUTRITION STRATEGIES, RECOVERY PROTOCOLS.

But often, there is a silent player that orchestrates the entire health journey – cortisol. This complex hormone, affected by our stress levels, plays a significant role in our clients’ health. By demystifying its roles and understanding its impact, you gain a powerful tool to personalize programs, unlock hidden potential, and steer clients towards unparalleled success.

Cortisol: What It Is And Its Role

Cortisol, often known as the “stress hormone,” is produced by the adrenal glands to primarily help manage stress. Cortisol triggers a cascade of reactions to help the body mobilize its energy for any type of physiological or psychological stress:

• Elevating blood sugar: It stimulates the breakdown of glycogen (stored carbohydrates) and protein to provide fuel for the muscle.

• Increasing fat mobilization: It transforms excess sugar from food into triglyceride and stores it as fat to be used as another source of energy when needed.

• Heightening alertness: It keeps the body awake and ready to react.

• Suppressing non-essential functions: It temporarily dials down processes deemed less critical by the body in a stressful state, like the digestive, reproductive, and immune system.

A Double-Edged Sword

While a moderate rise in cortisol during exercise is beneficial, chronically elevated levels become detrimental to overall health. Chronic stress, sleep deprivation, excessive training, and poor nutrition all contribute to this imbalance. Let us explore how chronically elevated cortisol levels can impact a person’s health journey:

• Muscle breakdown: Instead of promoting muscle growth, persistently high cortisol levels create a catabolic state, causing muscle breakdown for energy. This slows strength gains and recovery.

• Weight management challenges: Cortisol stimulates fat storage, particularly around the abdominal area, hindering weight loss efforts.

• Energy depletion: Chronic cortisol dysregulation disrupts sleep patterns and depletes energy reserves, leading to fatigue and decreased motivation.

• Impaired overall well-being: Suppressed immune, digestive, and reproductive functions due to high cortisol leaves clients susceptible to illnesses, digestive issues, and infertility.

• Mental roadblocks: The stress response triggered by elevated cortisol can negatively impact mood, leading to anxiety, depression, and decreased motivation.

Lesser-Known Aspects of Cortisol

To optimize client success, it is important to consider these often overlooked yet important aspects of cortisol:

• Timing: A balanced cortisol level follows a diurnal rhythm, usually peaking

BY DEMYSTIFYING [CORTISOL’S] ROLES AND UNDERSTANDING ITS IMPACT, YOU GAIN A POWERFUL TOOL TO PERSONALIZE PROGRAMS ...

in the early morning and declining throughout the day to its lowest levels in the evening. Cortisol dysregulation promotes an abnormal pattern of cortisol secretion, generally high at night and low in the morning, which makes it difficult to fall asleep and wake up in the morning. Scheduling evening workouts may disrupt sleep and worsen cortisol levels when it is dysregulated.

• Individuality: The stress response is highly individual. Some clients may handle intense training better than others and understanding their unique cortisol sensitivity allows for tailor-made programs for optimal health.

• Recovery: Prioritizing recovery strategies like sleep, stress management techniques, and proper nutrition are crucial for keeping cortisol in check.

• Mind-Body connection: Mindfulness practices like meditation and deep breathing can lower cortisol levels and improve stress resilience. Including these elements in your client’s routine empowers them to manage stress proactively.

Nutritional Strategies for Balanced Cortisol

• Client assessment: A comprehensive assessment goes beyond exercise habits. Explore stress levels, sleep patterns, and dietary intake. This guides personalized meal plans that can be adjusted if chronic stress or cortisol imbalance is suspected.

• Nutrient-rich foods: Encourage clients to fill their plates with nutrient-rich whole foods like berries, leafy greens, sweet potatoes, and cruciferous vegetables. These provide sustained energy and essential vitamins and minerals that support a healthy stress response.

• Protein: Protein is crucial for building

and repairing muscle tissue. Adequate protein intake helps counteract the muscle breakdown that cortisol can trigger. Fatty fish, lean meats, eggs, legumes, and nuts are excellent sources.

• Healthy fat: Include healthy fats such as those found in avocados, nuts, and olive oil in your client’s diet. These fats support hormone balance.

• Balanced blood sugar: Minimize blood sugar spikes by encouraging regular meals and snacks throughout the day. Prioritize protein in the morning, reduce caffeine, and add complex carbohydrates like whole grains to provide stable energy and maintain cortisol levels.

By incorporating these nutritional strategies, you equip clients with dietary tools to manage cortisol effectively, paving the way for a healthier, more successful journey.

Conclusion

Understanding cortisol equips you as a fitness professional to become a partner in your clients’ journeys. By demystifying its impact and implementing these strategies, you can create personalized programs that not only sculpt physiques but also optimize internal environments for lasting success. Balanced cortisol levels improve energy, sleep, stress resilience, and ultimately, a healthier and thriving client.

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.

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INSTRUCTEUR DE COURS EN GROUPE

ENSEMBLE POUR LE MIEUX-ÊTRE

L’IMPACT DES COURS EN GROUPE SUR LA SANTÉ MENTALE

Par Marie-Eve Ricard

LES BIENFAITS DE S’ENTRAÎNER EN GROUPE

VONT BIEN AU-DELÀ DE L’ASPECT PHYSIQUE. EN TANT QUE PROFESSIONNEL∙LE∙S DU CONDITIONNEMENT PHYSIQUE, NOUS SOMMES TÉMOINS DE LA SYNERGIE

PUISSANTE ENTRE L’ACTIVITÉ PHYSIQUE ET LE BIEN-ÊTRE MENTAL.

Les cours en groupe ne se limitent pas qu’à faire transpirer ; ils sont essentiels pour maintenir la santé mentale, favoriser les connexions et créer un sentiment de communauté.

Briser l’isolement

Les êtres humains sont intrinsèquement des êtres sociaux.

Dans un monde où l’isolement social et la solitude deviennent de plus en plus courants, les entraînements en groupe offrent un espace précieux pour surmonter ces défis. Ils fournissent un environnement structuré où les individus peuvent se rassembler, partager des expériences et rompre la monotonie de la

solitude. En participant à des cours en groupe, les gens ont l’occasion de se connecter avec les autres, favorisant ainsi des relations qui peuvent considérablement réduire leur sentiment de solitude.

Réduire le stress

Les cours en groupe offrent une occasion de se connecter avec d’autres personnes qui ont des objectifs similaires aux nôtres. Ce soutien social peut aider à réduire le stress et l’anxiété en créant un réseau de contacts bienveillants et motivants. Les interactions positives et les encouragements mutuels au sein du groupe contribuent à créer un environnement apaisant où les participant∙e∙s peuvent se sentir soutenu∙e∙s et valorisé∙e∙s.

Améliorer l’humeur et générer de l’énergie positive

Les cours en groupe peuvent augmenter le sentiment de bienêtre et de bonheur en offrant une véritable source d’énergie positive. L’interaction avec les autres et la pratique d’activités physiques stimulantes entraînent la libération de neurotransmetteurs positifs, comme les endorphines, qui améliorent l’humeur. L’expérience collective de l’activité physique, souvent accompagnée de musique entraînante, crée une atmosphère positive. Ces moments de bonheur sont essentiels pour briser la routine, offrant une pause précieuse qui devient un moment attendu de la journée et une source régulière de joie.

Sentiment de communauté

Les cours en groupe créent un sentiment de communauté crucial pour le bien-être mental. En partageant des objectifs communs, en s’entraidant et en célébrant les réussites de chacun, les participant∙e∙s développent des liens profonds et durables. Ce sentiment d’appartenance à une communauté solidaire est important pour renforcer la résilience émotionnelle et promouvoir un état d’esprit positif. Être entouré∙e de personnes qui nous soutiennent et nous encouragent

peut nous aider à faire face aux défis. De plus, en se sentant connecté∙e∙s aux autres, les participant∙e∙s sont plus susceptibles de maintenir leur engagement et à maximiser les bienfaits de leurs entraînements.

NOTRE RÔLE en tant

que professionnel∙le du conditionnement physique En tant que professionnel∙le∙s de l’activité physique, nous jouons un rôle clé dans la promotion de la santé mentale en proposant des cours en groupe rassembleurs. Notre responsabilité est grande : nous sommes les facilitateurs et les facilitatrices d’une expérience positive qui nourrit à la fois le corps et l’esprit.

Voici quelques façons qui nous permettent de renforcer les bienfaits mentaux de nos participant∙e∙s dans nos cours en groupe :

• Favoriser l’inclusivité Créez un environnement accueillant où chacun∙e se sent accepté∙e et valorisé∙e. Encouragez les interactions entre les participant∙e∙s pour développer un sentiment de communauté. Un groupe inclusif et solidaire est essentiel pour maximiser les bienfaits de chaque cours.

• Encourager les interactions positives

Faites la promotion de la positivité et du soutien au sein du groupe. Célébrez les accomplissements individuels et favorisez une atmosphère d’encouragement mutuel. Ces interactions renforcent les liens sociaux et créent un environnement propice au bienêtre mental.

• Intégrer des éléments ludiques Intégrez des activités amusantes et agréables dans l’entraînement pour garder une ambiance amicale et engageante. Le rire et le plaisir peuvent considérablement améliorer le bien-être mental des participant∙e∙s. Des jeux, des défis et des variations dans les exercices peuvent rendre les cours plus dynamiques et attrayants.

• Être attentif

Faites attention aux besoins

émotionnels et psychologiques des participant∙e∙s. Soyez accessible et offrez du soutien à ceux et celles qui en ont besoin. Si vous constatez que certain∙e∙s participant∙e∙s ont des besoins plus spécifiques, n’hésitez pas à les rediriger vers les professionnels appropriés. La reconnaissance des efforts individuels et l’attention portée à chaque participant∙e renforcent le sentiment de confiance et d’appartenance.

En bref

Les cours en groupe sont un outil puissant pour la promotion de la santé mentale. En brisant l’isolement, en créant des moments de joie et en favorisant un sentiment de fierté, nos cours contribuent de manière significative au bien-être général des participant∙e∙s. En tant que professionnel∙le∙s du conditionnement physique, nous avons l’occasion unique de tirer parti des bienfaits des entraînements en groupe pour aider les individus à atteindre leurs objectifs de remise en santé tout en soutenant leur bien-être mental. Continuons à bâtir sur ces éléments, créant un mélange harmonieux de bien-être physique et mental dans chaque cours que nous donnons. Ensemble, nous pouvons faire en sorte que chaque cours en groupe soit non seulement une étape vers une meilleure condition physique, mais aussi une source de bonheur et de santé mentale.

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.

The Myth of Work-Life Balance

4 STEPS TO APPROACH OUR PERSONAL AND PROFESSIONAL LIVES WITH GREATER

FLEXIBILITY AND RESILIENCE

By Jessica Maurer

THE NOTION OF ACHIEVING PERFECT WORK-LIFE BALANCE IS AS MYTHICAL AS A UNICORN. JUST AS UNICORNS CAPTIVATE OUR IMAGINATION WITH THEIR FAIRYTALE PRESENCE, THE IDEA OF BALANCE ENTICES US WITH ITS PROMISE OF HARMONY AND EASE. YET, BOTH ARE ELUSIVE AND UNATTAINABLE.

The pressure to seamlessly juggle work, family, and personal pursuits can be overwhelming. But what if the concept of balance itself is a myth?

What if the key to a fulfilling life is embracing the natural ebbs and flows, learning to delegate, and focusing on what truly brings us joy? Let us explore this transformative approach in four steps.

Step 1: Define Happiness, Success, and Balance

Before we dive into the myth of work-life balance, it is crucial to define three fundamental concepts for yourself: happiness, success, and balance. While the definitions exist in the dictionary, these words must

have personal meanings. Each of us has different ways of explaining and experiencing these three words. Take time to craft what they mean to you.

Happiness: Happiness is a deeply personal and subjective state of well-being. It encompasses a sense of contentment, joy, and fulfillment in various aspects of life. For some, happiness might be found in spending time with loved ones, pursuing passions, or achieving personal milestones. It is important to recognize that happiness is not

a constant state but a dynamic experience that fluctuates over time.

Success: Success is another subjective concept that varies from person to person. Traditionally, success has been measured by career achievements, financial status, and social recognition. However, true success should align with one’s values, passions, and long-term goals. It is about finding meaning and purpose in what you do and achieving a sense of accomplishment that resonates with your personal definition of success.

Balance: Balance is often perceived as an even distribution of time and energy across various aspects of life. However, achieving a perfect equilibrium can be unrealistic and stressful. Balance is a fluid state where different areas of life receive attention as needed, allowing for flexibility and adaptability.

Step 2: Reframe Balance as Ebbs and Flows

The concept of balance can create unrealistic expectations, leading to frustration and burnout. Instead, let us reframe balance as life’s natural ebb and flow, much like the tides.

Ebbs and Flows: Life is inherently dynamic, with periods of intense activity followed by moments of calm. As the tide ebbs and flows, our personal and professional lives will have peaks and valleys. Embracing this natural rhythm allows us to navigate challenges and seize opportunities without feeling overwhelmed.

Floods and Droughts: Too much of anything can lead to imbalance. In work and life, a flood might represent overworking, leading to burnout and neglect of personal well-being. On the other hand, a drought could signify a lack of meaningful engagement, resulting in dissatisfaction and unfulfillment. Recognizing these extremes helps us strive for a harmonious give-and-take, adjusting our focus and energy based on current needs and priorities.

Step 3: Learn and Master the Art of Delegation

One of the most effective ways to manage the ebbs and flows of life is through delegation. Sharing responsibilities can alleviate stress and create space for what truly matters. Delegating does not mean relinquishing control but empowering others to contribute and grow.

... IT IS NOT ABOUT ACHIEVING A PERFECT BALANCE BUT RATHER NAVIGATING THE WAVES WITH GRACE AND INTENTION.

Identify Delegable Tasks: You need to assess your daily tasks to understand what brings you joy, what is important, and how much each task takes. Start by listing all your tasks and categorizing them based on these criteria. This will give you a clear picture of how you spend your time and what activities are most fulfilling or essential. If a task is important but brings you no joy and consumes most of your time, it becomes a candidate for delegation. Delegating such tasks allows you to focus on what you enjoy and excel at while ensuring that crucial responsibilities are handled efficiently. This approach enhances your productivity and boosts your overall satisfaction and well-being as you free up time for activities that align with your passions and strengths.

Choose the Right People: Effective delegation requires trust and clear communication. Choose capable and reliable individuals and provide them with the necessary resources and guidance. This not only lightens your load but also fosters a sense of teamwork and collaboration.

Step 4: Let Go of Tasks, Work, and Clients That Do Not Serve You

To truly embrace the ebbs and flows of life, it is essential to let go of tasks, work, and clients that no longer serve your well-being and goals.

Evaluate Your Commitments: Regularly assess your commitments and responsibilities. Identify those that

drain your energy or do not align with your values and long-term objectives. This could include saying no to additional work, stepping away from unproductive projects, or parting ways with clients who are not a good fit.

Focus on High-Value Activities: Prioritize activities that bring value and fulfillment. This might involve focusing on core business tasks, investing in personal development, or spending quality time with loved ones. Concentrating on high-value activities creates a more meaningful and rewarding life.

Drop Your Duds: Letting go of what no longer serves you is liberating. This process, often called “dropping your duds,” involves shedding unnecessary burdens and making space for new opportunities. It is about being intentional with your time and energy, ensuring you invest in what truly matters.

The myth of work-life balance often sets us up for disappointment, as it implies a static and elusive ideal. By redefining balance as life’s natural ebb and flow, we can approach our personal and professional lives with greater flexibility and resilience. Embracing delegation and letting go of what does not serve us are practical steps that enable us to create a fulfilling and joyful life.

Remember, it is not about achieving a perfect balance but rather navigating the waves with grace and intention.

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.

Jessica Maurer is a recognized

Holistic Solutions for Sleep

“I’M ONLY AT 45% RECOVERY, GO EASY ON ME TODAY.” CHANCES ARE YOU HAVE HEARD THIS STATEMENT, OR SOMETHING LIKE IT IN THE PAST YEAR OR TWO.

With the growing popularity of biodata trackers, our clients are having their eyes opened to the importance of good sleep.

The concept that we need to sleep seven to nine hours every night to perform and be well is intuitive for many people, but not all. Insufficient sleep negatively impacts our cognitive function, our learning ability, our mood, our hormones, reduces our immune function, messes with metabolism, and makes us more susceptible to junk food cravings. It also impacts athletic performance, including, but not limited to, reduced V02 max, reduced throwing accuracy, slower speeds in endurance sports, more pro-inflammatory compounds and increased musculoskeletal complaints,

reduced muscle glycogen storage and power output, and increased perceived effort during exercise. According to the latest research, women tend to need approximately eight and a half hours, or about twenty minutes more per night than men.

What is “sufficient” sleep?

Getting to sleep by 11:00 p.m. and waking between 5:00 a.m. and 7:00 a.m. helps us stay in alignment with our circadian rhythms, and it may be even better to follow the sun, avoiding bright lights after dusk and getting natural, bright light as soon as possible upon waking to optimize sleep according to natural cycles.

Asking our clients “How was your sleep last night?” is a terrific way to get the conversation rolling and gives us an opportunity to reinforce healthy habits and troubleshoot sleep. Beyond encouraging our clients to schedule sufficient hours for sleep, we can reinforce the other good sleep hygiene habits like limiting caffeine,

especially after 12:00 p.m., avoiding bright overhead light and blue light from screens after dusk, not eating too late in the day and creating a dark, cool sleep environment to set them up for restorative sleep.

Those healthy sleep habits set an important foundation, but when clients face barricades to getting sufficient sleep it may be time for some holistic health interventions. Simply encouraging our clients to take ownership of their own health and making a few suggestions for them to explore is a safe way to be of service while staying within the scope of practice of a fitness professional.

If your client has already gone the conventional route and did not get much help for their sleep issues, or if they prefer a more natural approach, there are dozens of holistic therapies and options available to them.

Restless legs, muscle twitching and cramping are common issues that

ENCOURAGING CLIENTS TO TAKE OWNERSHIP OF THEIR HEALTH WITH A MORE NATURAL APPROACH

By Ellie Steele

impact sleep that can be helped by supplemental magnesium on its own and/or additional hydration with the electrolyte minerals sodium, potassium, and magnesium. Hot Epsom salt baths before bed can be an easy, safe way to relax muscles and prevent restless, jumpy legs.

Physical pain is a huge barrier to good sleep and while we need to encourage our clients to address the root cause of that pain through appropriate treatment, there are a few safe and easy holistic home interventions that can also help. A homeopathic arnica cream or gel can be highly effective with any sort of soft tissue injury or pain. Castor oil hot packs are extremely soothing and calming and work well for menstrual or abdominal pain and aching joints. Referrals to chiropractors, massage therapists, osteopaths, acupuncturists, fascial stretch practitioners, and other body workers can be immensely helpful to address and correct root cause issues.

In the case of a busy mind that will not shut down to allow for sleep, a bodymind intervention that can help move us into the parasympathetic nervous system state such as EFT (emotional freedom techniques) tapping, iRest meditation, sound therapy or fasciastress releasing techniques can be extremely helpful. An internet search for any of these will provide plenty of options and resources to explore.

There are also natural sleep aids that can improve the depth and quality of sleep that are very gentle alternatives to prescription sleep aids that are not habit forming and do not cause drowsiness. Herbal or homeopathic remedies are safest and most effective when recommended by a holistic health professional, but many people are helped by over the counter, self-administered products for occasional sleeplessness with decades of safe historical use. Examine.com is a great resource for those that are inclined to do their own research.

The holistic health space has a lot to offer our clients that struggle with sleep. Some solutions are safe and easy for our clients to implement with a little knowledge on their own, but those with prolonged or complex sleep troubles are best referred to holistic health professionals such as a naturopathic doctor, herbalist, homeopath, holistic nutritionist, or any of the practitioners mentioned above for individualized recommendations.

Ellie Steele is a canfitpro Personal Training Specialist (PTS), holistic nutritionist, and advanced EFT Tapping practitioner that helps her clients embrace healthy habits and be well naturally. You can reach her at Ellie@EvolutionWellness.ca

A Unique Approach to Mental Wellness With TRX

PROMOTING MINDFULNESS AND PRESENCE FOR A STRONG MIND-BODY CONNECTION

By Krystal Say

WE LIVE IN A TIME WHERE SO MANY OF US SEEK SOLACE AND RELIEF THROUGH VARIOUS METHODS.

As fitness professionals, we know one of the most effective and accessible ways to enhance mental wellbeing is through fitness. At TRX, we understand the profound connection between physical activity and mental health, and we are committed to empowering individuals to achieve a balanced, healthy life.

Numerous studies have demonstrated the positive impact of physical activity on mental health. Exercise releases endorphins, often referred to as “feelgood” hormones, which can alleviate stress, reduce anxiety, and combat depression. Additionally, engaging in regular physical activity can improve sleep patterns, boost self-esteem, and enhance cognitive function. These benefits are not just shortterm; consistent exercise can lead to long-lasting improvements in mental well-being.

TRX offers a unique approach to fitness that integrates the body and mind. The TRX Suspension Trainer leverages body weight to perform a variety of exercises, making it accessible to people of all fitness levels. This adaptability ensures that everyone, from beginners to elite athletes, can benefit from TRX training.

One of the key advantages of TRX is its ability to engage the entire body. Unlike traditional weight

training, which often isolates specific muscle groups, TRX exercises require coordination and balance, activating multiple muscle groups simultaneously. This comprehensive approach not only strengthens the body but also demands mental focus and concentration, creating a powerful mind-body connection.

At TRX, we believe that fitness is more than just physical exercise; it is a journey toward mindfulness and self-awareness. The nature of TRX

training encourages individuals to be present in the moment, focusing on their movements and breathing. This mindfulness aspect of TRX can be incredibly therapeutic, providing a mental break from the stresses of everyday life.

Practicing mindfulness through TRX can help individuals develop a greater sense of body awareness and control. This heightened awareness can translate into other areas of life, promoting a more mindful and intentional approach to daily activities. By fostering a strong mind-body connection, TRX training can become a cornerstone of a wellness routine.

Another vital aspect of TRX training is the sense of community it fosters. Group classes and training sessions create a supportive environment where individuals can connect with like-minded individuals and combat feelings of isolation and loneliness. Being part of a fitness community can provide motivation and accountability, encouraging individuals to stay committed to their fitness journey. Moreover, the shared experience of overcoming physical challenges can strengthen social bonds and create lasting friendships. At TRX, we strive to create an inclusive and supportive community where everyone feels valued and empowered.

If you are looking to provide your clients or class participants with additional support around mental health, TRX offers a versatile and effective solution. Whether you are training/teaching an individual new to exercise or a seasoned athlete, TRX can be tailored to meet their individual needs and goals. Here are a few tips for integrating TRX into your fitness programming:

1. Start Slow: Begin with basic TRX exercises to build a foundation of strength and stability. Gradually increase the intensity and complexity of the workouts as individuals become more comfortable.

2. Set Realistic Goals: Establish achievable fitness goals that align with

mental health objectives. Celebrate progress, no matter how small, so individuals stay motivated and encouraged.

3. Practice Mindfulness: Focus on breathing and movements during TRX training. Coach individuals to embrace the present moment and let go of external distractions.

4. Join a Community: Offer TRX group classes or pair clients with a workout buddy to share their fitness journey. Social support can enhance their experience and keep them accountable.

5. Listen to Your Body: Encourage individuals to pay attention to their body’s signals and adjust their workouts accordingly. Emphasize rest and recovery as essential components of a sustainable fitness routine.

At TRX, we believe in the transformative power of fitness to enhance mental health and overall well-being. By integrating TRX into your fitness programming, you can help your clients experience the profound benefits of a comprehensive approach to exercise. Through mindfulness, community, and a strong mind-body connection, TRX empowers individuals to lead healthier, happier lives. Join us on this journey and discover the symbiotic relationship between fitness and mental health with TRX.

Krystal Say is a TRX Senior Master Instructor, head of TRX Yoga, E-RYT 500, certified life coach, and certified health coach. As the owner of SWEAT Power Yoga, Krystal combines her deep passion for teaching with her advocacy for total wellness, inspiring individuals to live well. Krystal leads by example, guiding others on a journey of personal growth and holistic wellness.

Unlocking Mental Well-being

STRATEGIES FOR HARNESSING

THE MENTAL HEALTH

BENEFITS OF FITNESS

By Yassine AitAzzi

IN TODAY’S FAST-PACED WORLD, WHERE STRESS AND ANXIETY HAVE BECOME ALL TOO COMMON, PRIORITIZING MENTAL HEALTH HAS BECOME INCREASINGLY IMPORTANT.

Fitness has emerged as a powerful tool in improving mental wellbeing, offering a comprehensive approach to achieving optimal mental health. As a newcomer to Canada, I experienced firsthand the transformative power of fitness in improving mental health. Joining a volleyball league not only helped me integrate into the community but also provided a much-needed outlet for stress relief and personal growth. In this article, we will explore effective strategies for harnessing the mental health benefits of fitness.

Understanding the benefits of fitness:

Regular physical activity has been proven to have a profound impact on mental health. Engaging in exercise releases endorphins, neurotransmitters that promote feelings of happiness and reduce stress. Physical activity also improves sleep quality, boosts self-confidence, and enhances cognitive function. Although, it should be noted, more exercise is not always better. In a report from the John W. Brick Mental Health Foundation (2022), they found that some high-intensity exercises can increase anxiety immediately post-exercise.

Setting realistic goals:

Setting realistic fitness goals is crucial for mental health improvement. By setting realistic goals, individuals can experience a sense of accomplishment, boosting selfesteem and motivation. Whether it is aiming for a certain number of workouts per week or gradually increasing endurance, research has shown that a guideline of three to five 30–45-minute moderate to vigorous exercise sessions per week deliver optimal mental health benefits.

Choosing enjoyable activities:

Engaging in activities that bring joy and excitement is essential for sustaining a fitness routine and reaping mental health benefits. Whether it is dancing, hiking, or joining a sports league like volleyball, finding enjoyable activities ensures that fitness becomes a source of pleasure rather than a chore. I faced numerous challenges, including feelings of isolation, loneliness, adapting to a new culture, and building a social network. Joining a volleyball league not only provided an opportunity to engage in physical activity but also helped me overcome these hurdles. The camaraderie and support from teammates fostered a sense of belonging and boosted my self-confidence. Regularly participating in the league allowed me to channel my energy into something positive, reducing stress and anxiety. This experience highlighted the transformative power of fitness in improving mental health.

Building a supportive network:

Creating a supportive network is crucial for maintaining motivation and accountability in one’s fitness journey. canfitpro emphasizes the importance of connecting with likeminded individuals who share similar fitness goals. Joining fitness classes, participating in group workouts, or seeking support from online communities can provide a sense of belonging, encouragement, and enjoyment. Building a supportive network not only enhances mental well-being but also fosters longterm commitment to fitness. In fact, according to a study in the Journal of Social Sciences, people who exercise with a partner are 65% more likely to stick with their fitness program compared to those who exercise alone.

Practicing mindfulness and self-care:

Many people have found that incorporating mindfulness practices like yoga, tai chi, or meditation into their routines has a transformative

impact on their mental health. I used to struggle with constant anxiety and stress and finding a way to manage it felt overwhelming. About a year ago, I decided to start incorporating meditation into my daily routine. At first it was just five minutes of deep breathing and trying to clear my mind, but over time it became much more than that. Gradually, I noticed a shift. I became more aware of my thoughts and emotions, and instead of being overwhelmed by them I learned to observe them without judgment. I felt calmer, more centered, and better equipped to handle the stresses of daily life. Meditation became a form of self-care that I looked forward to, a moment of peace on a busy day. Over time, it was not just about reducing stress; it became a way to connect with myself, to reset, and to approach life with a clearer, more balanced perspective.

Seeking professional guidance:

Certified fitness professionals possess the knowledge and expertise to tailor fitness programs to individual needs, ensuring that fitness routines are safe and effective for mental health improvement. Clients should be referred to a medical professional for anything requiring diagnosis or treatment.

By helping clients understand the mental health benefits of exercise and implementing effective strategies, we can help those we serve experience improved self-esteem, reduced stress, and enhanced overall well-being.

Yassine AitAzzi is the Marketing and Communications Manager at Gallagher in Canada, focusing on small businesses. Yassine can be reached at Yassine_AitAzzi@ajg.com or ajg.com/ca/canfitpro

Top Recovery & Regeneration Techniques

HELP

YOUR CLIENTS GET BACK TO PEAK PERFORMANCE AS QUICKLY AS POSSIBLE

By Meghan Jarvis

MY JOURNEY INTO THE WORLD OF INNOVATIVE ATHLETE RECOVERY BEGAN ON A HIGH SCHOOL BASKETBALL COURT.

As the starting point guard and highest scorer, I was determined to lead my team to victory in the provincial championships. But with just five minutes left in the game, disaster struck. I went down with what seemed to be a season-ending ankle injury. Despite having access to some of the best exercise physiologists and rehab specialists in Toronto, the rehabilitation process was slow and painful. My coach refused to give up, pushing the boundaries of traditional recovery methods to get me back on the court.

Today, I find myself in a different role. I now guide elite athletes such as Olympians, pro athletes, and high-performance clients through their fitness training and recovery. I

constantly strive to find the latest and greatest methods to get my athletes back into their sporting arenas as quickly as possible and keep them performing at their best.

I will share with you my top recovery techniques that can be game changers for your clients and your business. These techniques can help them return, and stay, in peak performance condition by recovering and rejuvenating as quickly as possible, bringing a sense of relief and optimism to their journey.

Cold Plunge: Diminish Inflammation and Increase Recovery

Cold plunges, or ice baths, are an excellent way to reduce inflammation and expedite recovery. By immersing in icy water, blood vessels constrict and then dilate once you exit, promoting circulation and reducing muscle soreness. A two-minute cold

plunge can significantly enhance recovery, manage pain, and boost immunity. I suggest to clients that they first attempt cold showers to help them adjust to the sensation. I then ease them into a cold plunge, initially for only 20-30 seconds. Preparing your client with proper breathwork and safely performing cold plunges is essential; check out this tutorial on the top ten tips to use this recovery technique with clients effectively.

Compression Therapy: Clear Lactic Acid and Reduce Muscle Soreness

Compression therapy consists of intermittent pneumatic compression (IPC) devices that apply controlled pressure to limbs, which enhances circulation while reducing swelling. This mimics the natural muscle pump effect, which pushes blood and lymphatic fluid throughout the body to clear metabolic wastes, such as lactic acid. Sessions of 10-20 minutes can

significantly reduce muscle soreness and improve recovery times. Learn more about the science behind compression therapy here

Another secret to compression therapy is to ensure your clients are pairing this recovery technique with dry brushing their lymphatic system after using the compression therapy boots. This assists with reducing fluid building up in a particular area and drains the lymphatic system. Check out this video demonstration

Infrared Sauna: Deep Relaxation and Muscle Tension Relief

Infrared saunas use state-of-the-art technology to provide deep relaxation and detoxification. By emitting infrared light, they penetrate the skin which promotes muscle recovery, reduced tension, and enhanced circulation. A 10-20-minute session can improve mood, boost metabolism, and support

overall well-being. Portable infrared saunas are now available, and they are easy to set up in small spaces. Learn more about the science behind infrared light therapy here. You can also utilize the time spent in the sauna after a workout to have your client continue to stretch. As an additional calming technique, try adding sound healing using sounds tuned into 432 Hz, which is thought to improve mental balance, reduce tension, and support emotional well-being.

Magnetic Therapy Mat: Enhance Circulation and Boost Cellular Energy

Magnetic therapy uses low-frequency electromagnetic waves to stimulate the body’s natural healing processes. This method enhances circulation, reduces inflammation, and boosts cellular energy. A typical three-tofive-minute session can significantly accelerate recovery and improve overall health for your client. Best of all, they are lightweight, easily transportable, require minimal set-up and are a fantastic way to assist your client in relaxation and recovery after a workout. Learn more about the science behind pulsed electromagnetic field (PEMF) treatment here. This example of the Infrared PEMF Mat combines two powerful healing technologies to create the ultimate recovery tool.

State-of-the-Art Muscle Recovery Tools: Comprehensive Approach

Incorporating a variety of muscle recovery tools can offer a comprehensive approach to client recovery:

• Vibrating and Heated Foam Rolling: Accelerates warm-up and recovery times, compared to traditional foam rollers. Example here

• Hot and Cold Massage Guns: Provides deep tissue massage to relieve soreness. Example here

• Local Cryotherapy: Reduces inflammation and pain through targeted cold therapy utilising cryo-trigger massage. This is an example by Hyperice

Each tool plays a crucial role in reducing muscle tension, improving circulation, and accelerating recovery. Vibrating foam rollers help prime the body for activity and speed recovery, while massage guns provide targeted deep tissue relief.

PREPARING YOUR CLIENT WITH PROPER BREATHWORK AND SAFELY PERFORMING COLD PLUNGES IS ESSENTIAL ...

Conclusion

My high school basketball season may have been cut short due to an ankle injury, but I discovered the power of diverse recovery methods through innovation and resilience at an early age. These techniques have transformed my approach as an exercise physiologist to athlete rehabilitation. These methods are valuable tools for fitness professionals who are looking to enhance their clients’ recovery processes.

By integrating these advanced recovery methods into your clients’ training sessions, you play a crucial and empowering role in offering diverse options that cater to individual needs. These therapies are designed to accelerate your client’s journey back to peak performance. Whether through cold plunges, compression therapy, infrared saunas, magnetic mats, or muscle recovery tools, the key is to continually push the limits and explore the best possible ways to support health and regeneration.

Meghan Jarvis is a former World-Class BMX bicycle racer, proathlete, 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.

TAP INTO YOUR EXTRAORDINARY GIFTS AS OFTEN AS YOU CAN EVERY DAY. YOUR GIFTS EXTEND BEYOND A SINGLE ENVIRONMENT, SUCH AS YOUR WORK OR PERSONAL LIFE.

Every gift you hold, whether ingenuity, artistry, athleticism, critical thinking, or another talent, is a transferable skill you can bring to every minute of every day. In the world of science, researchers often ask whether skills or findings are transferable across environments, from one to another. With athletes, part of the responsibility of a motivational consultant is to encourage a transferability of skills so each performer is prepared to move from the junior ranks to the senior ranks, from the senior ranks to the world stage, and from the world stage to the next part of their lives—whether as students, business professionals, physicians, musicians, or wherever they journey in their road map to a fulfilling life.

When I retired from being an athlete, my gifts were two. First, I always saw problems and their solutions in a different way than many of my contemporaries. Where people attempted to solve problems through conventional scientific theories and approaches that many others before them drew upon, I often considered unconventional approaches, such as those I would generate with my participants and clients beyond the university’s walls and conventions. Second, I was also resilient and able to shake off the discouraging words of naysayers. I had spent my childhood, youth, and young adulthood in school settings, playing sports and learning to be a social scientist, in other words, following my own path. I understood, based on the journey, the consequences of morph-ing into someone else’s version of person, athlete, and professional. Those possibilities -were not for me. Your gifts are equally unique and transferable, and you are entitled to reach for them without explanation or apology. Your future is yours to forge, and its bounty is yours to harvest.

For the first step in this exercise, reflect upon your childhood and youth. First, find a quiet place where you will be uninterrupted. Stretch out and move until you are in a comfortable position,

either reclining or lying down. Then begin rhythmic breathing, much as athletes would at the beginning of a mental warm-up before beginning their physical warm-up and much as you would before drifting off to sleep. Once you have established a good, deep, rhythmic breathing pattern, where your lungs are drawing full breaths of air, journey back using your memory bank to recall memories of your childhood and youth when you first noticed your special personal gift. My best friend (my wife) loved to draw. To this day she can draw with a flowing, light hand. She conjures up a perfect medley of colors in her drawings until they meld into beautiful artistry. My sibling was a creative writer. She could write poetry in primary school that I envy to this day. My grandmother was a chef the likes of which I can only recall from my early childhood. She could create organic custards, ice creams, cured meats, and all sorts of delights. I try to put her gifts into words, but words cannot capture the level of excellence my tastebuds recollect.

Now back to you. Think about what your gift is and how you first discovered it. Think also about how you played with your gift and about how you and those nearby reveled in your excellence. When you see and feel the sensations associated with tapping into your gift, let your mind wander next to its status in terms of current opportunities where it can be applied, maybe even today. If you were an athlete and being an athlete brought you considerable enjoyment, health, and vibrancy, you can opt to revisit sports opportunities and find a parallel physical activity that matches your current time commitments, lifestyle, and demands. If your skill was public speaking, begin to search for opportunities where you can connect and inspire a group of people, such as in your workplace or in a volunteer organization.

Once you have a vision of how you wish to apply your gift in present life, write down what your skill is and your current vision of its potential application. Place the note on your refrigerator, with a second note placed on your work desk. The note should state, “I am ...” The intention of the posting process is to remind you of your gift many times each day, while walking by and reaching

for food or drink or when sitting down and working. After a few weeks of reflection, at most, sit down once more and develop a reasonable action plan and begin to put your gift into action. For a returning athletic pursuit, map out what equipment you need. Purchase equipment that excites you. If you are a runner, buy a new pair of flashy running shoes, comfortable running pants and shirt, and a running jacket. Next, set an activity calendar where you carve out time to reacquaint yourself with your gift, slowly but surely. A runner might then place running shoes at the door, just as a yoga enthusiast will either schedule virtual sessions into the day and have their yoga mat at the ready or engage a friend and go together to a yoga studio.

A return to your gifts and how these are to be evoked needs to be, at first, a deliberate effort, until the gift is craved and automatically integrated into your daily life. Habits take time to form, so initially, every new behavior needs to be intentionally structured into your day. Then, be patient as you are challenged by the addition to your daily schedule. Remember, the application of your gifts must first smolder before they catch fire. Once a new application of your giftedness becomes routine, you will find it to be part of the evolving, next level, you. You might, at first, tap into your chosen gift—for example, cooking. You can plan out a few special meals each week and commit to experimenting and learning one new cooking technique each month. The uptake of your gift serves two purposes. Immediately, it brings you back in touch with a forgotten passion. Your passion will then serve to help you recognize other potential gifts that are just waiting to be tapped, meaning actions that come naturally to you and often have been known to you as early as childhood.

Copyright © 2024 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.

THE BREATH WORK PILLAR OF JOGA

TECHNIQUES TO COORDINATE BREATH WITH MOVEMENT TO INCREASE RANGE OF MOTION AND MIND-MUSCLE CONNECTIVITY

By Jana Webb

THE JOGA SYSTEM REVOLVES AROUND THREE PILLARS (MOVEMENT, BREATHING, AND RELAXATION) AND ALTHOUGH EACH PILLAR CAN STAND ON ITS OWN, THE DESIGN OF THE PROGRAM HAS BEEN CREATED TO WHICH THEY ARE INTEGRATED TOGETHER TO PRODUCE PROFOUND RESULTS IN THE PHYSICAL, MENTAL, AND EMOTIONAL BODY.

To understand how they work together it is important to first understand how they exist on their own. Within the JOGA Breath Work Pillar, we will look at the following components:

• Breath mechanics

• Regulation of central nervous system

• Breath for increased performance

• Breath work for improved recovery and sleep

• Breath related to movement

Improving your breathing mechanics involves a combination of techniques and practices that enhance your ability to breathe deeply and efficiently. By focusing on diaphragmatic breathing, and by maintaining good posture, you can optimize your respiratory function and overall well-being. For example, if you were to slouch forward and try to take a breath, it would feel difficult but sit up straight and put your shoulders back and head position up and it becomes more efficient and effective when proper posture is in place. The outcome is more oxygen into the lungs which will improve athletic performance and improve overall energy levels. To practice diaphragmatic breathing, here are some cues:

• Sit or lie down comfortably.

• Place one hand on your chest and the other on your abdomen.

• Inhale deeply through your nose and breathe in three to eight counts into your abdomen, ensuring the belly rises more than your chest.

• Exhale slowly through your mouth.

• Repeat for several minutes, focusing on the rise and fall of your abdomen.

Breath work is a valuable practice for regulating the nervous system, primarily by balancing the sympathetic and parasympathetic branches of the autonomic nervous system. Through techniques that promote deep, controlled breathing, individuals can enhance their vagal tone, reduce stress hormones, and achieve a state of calm.

The sympathetic nervous system (SNS) is often called the “fight or flight” system, activated in response to stress, danger, or excitement. It increases heart rate, dilates airways, and releases adrenaline to prepare the body for quick action. The parasympathetic nervous system (PNS) is known as the “rest and digest” system, promoting relaxation, lowering heart rate, and stimulating digestive processes. It helps the body return to a state of calm after stress.

Many of us operate in a state of stress most of the time. This stress can negate all the workouts and healthy eating as our bodies cannot be optimized in this state. The most effective way to combat this stress, or an overstimulated SNS, is to practice diaphragmatic breathing and box breathing. The impact of these breathing exercise is significant:

Vagus Nerve Stimulation:

The vagus nerve, a major component of the PNS, plays a crucial role in regulating heart rate and promoting relaxation. Deep, slow breathing stimulates the vagus nerve, leading to decreased heart rate and improved feelings of calm and well-being.

Respiratory Sinus Arrhythmia (RSA):

RSA refers to the natural variation in heart rate that occurs with the breathing cycle. During inhalation, the heart rate tends to increase, and during exhalation, it decreases. Breath work that emphasizes a slow and controlled breathing pattern enhances RSA, which is associated with greater vagal tone and better emotional regulation.

Reduction of Stress Hormones:

By shifting the balance from SNS dominance to PNS dominance, breath work can lower levels of stress hormones like cortisol. This reduction helps mitigate the effects of chronic stress on the body, including high blood pressure, immune suppression, and disrupted sleep patterns.

Emotional Regulation:

Breath work can influence the brain’s emotional centers, such as the amygdala, which is involved in processing fear and stress. Regular practice of breath-focused techniques can enhance emotional resilience, reduce anxiety, and improve mood.

The practice of breath work has many benefits that lead to improved performance such as enhancing physical endurance, cognitive function, emotional stability, and overall well-being. Breath work supports optimal performance in athletic activities, cognitive tasks, and daily life. Integrating breath work into your routine can help you achieve greater efficiency, focus, and resilience, leading to improved overall performance:

Enhanced Oxygenation:

Efficient breathing techniques ensure that more oxygen reaches the muscles and organs, improving overall energy levels and stamina. Deep, diaphragmatic breathing increases lung capacity and oxygen uptake, which can delay the onset of fatigue and improve endurance during exercise.

Optimized Respiratory Efficiency:

Breath work helps in training the respiratory muscles, such as the diaphragm and intercostals, leading to more efficient breathing patterns. Techniques like pursed-lip breathing can enhance respiratory efficiency by reducing the work required to breathe and increasing the amount of air exchanged with each breath.

Reduced Breathlessness: Controlled breathing techniques can help

manage breathlessness and improve comfort during high-intensity activities. For instance, athletes often use rhythmic breathing patterns to maintain a steady supply of oxygen and stabilize their breathing rate during exercise.

Faster Recovery:

Post-exercise breath work, such as deep breathing and relaxation techniques, can accelerate recovery by promoting relaxation, reducing muscle tension, and enhancing circulation.

THE MOST EFFECTIVE WAY TO COMBAT THIS STRESS, OR AN OVERSTIMULATED SNS, IS TO PRACTICE DIAPHRAGMATIC BREATHING AND BOX BREATHING.

Increased Mental Clarity:

Breath work techniques that involve slow, deep breathing can enhance brain function by improving blood flow and oxygen delivery to the brain. This increased oxygenation supports cognitive processes such as attention, memory, and decisionmaking.

Stress Reduction: Techniques like mindfulness breathing and controlled breath patterns help reduce stress and anxiety, which can impair cognitive function. By managing stress levels, breath work helps maintain a clear, focused mind and better problem-solving abilities.

Improved Focus:

Practices like box breathing or the 4-7-8 method promote a state of relaxation and concentration. This mental calmness helps improve focus and concentration, which is essential for tasks that require sustained attention.

Emotional Stability:

Controlled breathing techniques activate the PNS, promoting a sense of calm and emotional stability. This

regulation helps in managing stress, reducing anxiety, and preventing emotional overwhelm, all of which contribute to better performance under pressure.

Enhanced Resilience:

Regular breath work practice can build emotional resilience by training the body and mind to respond to stress more effectively. This resilience supports improved performance in challenging situations by maintaining composure and focus.

Breath work can significantly enhance sleep quality and recovery by addressing various physiological and psychological factors. The process of focusing on and regulating your breathing can lead to improved relaxation, reduced stress, and better overall health, all of which contribute to more restorative sleep and effective recovery. Here is how breath work achieves these benefits:

1.

Promotes Relaxation and Activation of the PNS

• Deep Breathing: Techniques like diaphragmatic breathing activate the PNS, countering the SNS’s “fight or flight” response, promoting relaxation and a state of calm conducive to sleep.

• Slow, Controlled Breathing: Breath work techniques that focus on slow and steady breathing help lower heart rate and reduce physiological arousal. This process prepares the body for sleep by signaling it to wind down.

2. Reduces Stress and Anxiety

• Lowering cortisol: Techniques like 4-7-8 breathing or progressive relaxation can help calm the mind and reduce anxiety, making it easier to fall asleep.

• Emotional Regulation: Mindfulness-based breathwork practices help in managing racing thoughts and calming the mind. By focusing on the breath, individuals can shift attention away from stressors and anxieties that may otherwise disrupt sleep.

3. Enhances Sleep Quality

• Improves sleep onset and duration: Techniques such as deep breathing or progressive muscle relaxation can make it easier to fall asleep and improve the quality of sleep.

• Reduces sleep disorders: Techniques like alternate nostril breathing or the 4-7-8 method have been shown to improve sleep onset and quality by reducing anxiety and promoting relaxation.

4. Facilitates Recovery

• Enhanced circulation: Deep breathing improves blood flow and oxygen delivery to tissues, which supports the body’s natural healing processes. This improved circulation aids in muscle recovery and overall physical repair.

• Reduces muscle tension: Techniques like progressive relaxation, where you systematically tense and then relax muscle groups while focusing on your breath, can reduce post-exercise muscle soreness.

• Improves sleep-related recovery: By improving sleep quality through breathwork, you ensure that your body gets the restorative sleep it needs to recover from physical exertion.

Proper breath work can significantly enhance movement efficiency, performance, and overall physical function. By optimizing breathing techniques, you can improve the effectiveness of physical movements, reduce fatigue, and enhance overall body mechanics. Her is how proper breathwork impacts movement:

1. Enhances Core Stability

• Diaphragm as a core muscle: The diaphragm, when engaged properly, acts as a key component of the core. Proper breath work involves breathing deeply into the diaphragm, which helps stabilize the core muscles. This engagement provides better support for the spine and pelvis, improving posture and balance

during movement.

• Intra-abdominal pressure: Diaphragmatic breathing creates intra-abdominal pressure that helps stabilize the trunk. This pressure supports efficient movement patterns and reduces the risk of injury by providing a stable base for dynamic actions.

2. Improves Oxygen Delivery and Energy Levels

• Increased oxygen supply: Efficient breathing techniques increase oxygen delivery to muscles and tissues. This improved oxygenation supports energy production, delays the onset of fatigue, and enhances endurance during physical activities.

• Reduced breathlessness: Techniques like pursed-lip breathing or controlled breathing can help manage breathlessness and improve respiratory efficiency. This allows for sustained effort and better performance in activities requiring prolonged exertion.

3. Optimizes Movement Efficiency

• Breathing with movement: In the practice of JOGA, athletes are learning how to improve their breath, creating new patterns that transfer onto the court, field, or ice. This coordination improves movement efficiency and reduces unnecessary strain.

• Improved technique: In activities like running or swimming, rhythmic breathing helps maintain a consistent pace and form, leading to more effective and efficient movement.

4.

Enhances Relaxation and Reduces Tension

• Reduced muscle tension: Techniques like deep abdominal breathing or progressive muscle relaxation can alleviate physical tightness and promote a smoother range of motion.

• Stress reduction: Managing stress through breath work helps reduce overall muscle tension, which can improve movement fluidity and prevent issues related to excessive tightness or discomfort.

5.

Supports Injury Prevention and Recovery

• Balanced breathing: Proper breathing techniques support balanced movement mechanics and reduce the risk of compensatory patterns that can lead to injury. For example, engaging the diaphragm and core can prevent over-reliance on the lower back muscles, which can reduce the risk of back injuries.

• Faster recovery: Techniques like deep breathing after a workout can help clear metabolic waste products and facilitate muscle repair.

6.

Boosts Athletic Performance

• Efficient breathing patterns: Controlled breathing techniques enhance lung capacity and efficiency, allowing for better performance in high-intensity and endurance sports.

• Mental focus and coordination: Techniques that incorporate mindfulness and breath awareness enhance concentration and reduce performance anxiety.

Conclusion

Proper breathing plays a crucial role in enhancing movement efficiency, improving physical performance, and supporting overall body mechanics. By integrating breath work into your programming, you can achieve better core stability, increased oxygen delivery, optimized movement patterns, reduced muscle tension, and faster recovery, for both you and your clients.

As the creator and founder of JOGA, Jana Webb is a trainer to the best athletes in the world from the NBA, NFL, NHL, MLB, and MLS. Jana’s influence and impact are felt beyond her through the JOGA certification program. JOGA is a system that is utilized by doctors, therapists, and fitness experts worldwide.

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Somatic Movement for Mental Health

A MOVEMENT PRACTICE OF AWARENESS AND PRESENCE TO EASE PSYCHOLOGICAL TENSION

By Lisa Greenbaum

I

GREW UP WITH MOVEMENT. I

WAS A

COMPETITIVE

DANCER UNTIL THE END OF HIGH SCHOOL, AND I AM FORTUNATE TO HAVE LEARNED AT AN EARLY AGE THE SIGNIFICANCE OF FITNESS AND MENTAL HEALTH.

I could not articulate it then, but the feeling of strength while my muscles contracted as I balanced in a pose, or the exhilaration after landing a powerful switch split were incredibly impactful as I navigated the intensity of my teenage years. We did not have open discussions about mental health in the early 90s, but there was often an underlying current to my emotional mainframe. I could not identify it back then but when I danced, whatever it was would recede, even if just for a little while.

It was this feeling that drew me into the fitness studio, and then an inner calling that I was meant to make this space the central part of my career. I needed this continuous movement every day as much as I wanted to share this experience with others. This led me to my yoga practice and teaching, and to my curiosity about trauma-informed yoga.

Physiotherapy uses specific movements or stretches to heal physical injuries; psychotherapy and psychiatry are used to help in our emotional and mental well-being. But where is the link between the two? We do not go to physiotherapy and leave our thoughts behind. We do not experience grief without a tightening in our chest. The concept of mind-body exercise is also not new, but generally when we practice this, whether Pilates or yoga, we are often asked to clear our minds (impossible) or to focus all our thoughts on the movements we are performing. But how is this any different than lifting weights, running a marathon, or enjoying a dance class?

Somatic movements are different. Soma comes from a word meaning “body” in Greek, so somatic means

“of

the body; bodily; physical.”

A somatic practice releases the emotional tension from our body that shows up as physical tension. It is often introduced as an aid along with talk therapy to help move through trauma and chronic stress. While turning our thoughts off to focus on our workout helps immensely, the deeper experiences of mental and emotional instability do not just disappear. We need to allow them to surface and release as well.

SOMATIC EXERCISE IS FOCUSED SPECIFICALLY ON RE-TRAINING AND STABILIZING OUR NERVOUS

SYSTEM

...

Somatic exercise is focused specifically on re-training and stabilizing our nervous system, and because of this it is an important part of emotional healing and well-being. Yoga can play a key role in somatic practices, but despite sometimes causing an emotional reaction, not all styles of yoga asana will take you there. The point of somatic work is that it is slow and focused. Hot power yoga or vinyasa can be an incredible workout, but they often move too fast. Restorative yoga can be too slow as the only movement that happens is in the transitions between postures. Yin yoga can be too still and all too often we cannot help but push deeper into the poses to feel more.

As I navigated some difficult times in the past few years, relief was certainly in my yoga practice, but it was how I was practicing, not what. It was mindful, therapeutic, but it was also about approaching the feeling in my joints, muscles, tendons with care, compassion, and curiosity. Stopping at 60% level of effort, sinking not pulling, and above everything allowing my breath to guide my flow and the threedimensional movement in my torso that comes with that deep breath. The focus was in incorporating

micro-movements, gentle stretches, diaphragmatic breathing, and specific positions to release the inner line of tension from the body, in particular the iliopsoas (hip flexor), sternomastoid (front of neck), upper trapezius (back of neck) and the masseter muscles (jaw). With this work, our only goal is in trying to soften and relax. To move through the body, not just moving our body, and in this process slowly untying the emotional knots within.

Our signature program, Yin+Restore, at Sangha Yoga Collective is based upon slowing down, paying attention to the simplest movements, allowing emotions and thoughts to move through us as they come. This is also the foundation of somatic release and trauma work, and it is far more subtle than you might think. It is not something to be practiced once or twice and then move on, but to be added as a regular part of our schedule. While the movements themselves are quite simple, to share this practice with others requires a deep understanding of how the brain and body process stress and trauma. Learning how to support our clients if they are triggered and how to encourage them to soften and release from the inside out, reducing pain, improving sleep and overall mental well-being. Somatic practices are an important means for managing and optimizing mental health, for both you and your clients.

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.

Refresh an Aging Mindset

CREATIVE INTENTIONAL PROGRAMMING TO ENHANCE SELF-CONFIDENCE FOR OLDER ADULTS

By Janice Hutton

HOW MANY TIMES HAVE YOU HEARD SOMEONE COMMENT ABOUT THEIR AGE AND SAY “OH, I’M TOO OLD FOR THAT” WHEN DESCRIBING AN ACTIVITY OR EXERCISE CHOICE?

For many people, their “stop doing” list continues to grow as they age. The “I don’t do it” list might include action sports like snow skiing due to fear of injury. Then there could be the “I shouldn’t do it” list of activities like biking and hiking because there is a fear of falling. Sadly, there is also an “I choose not to do it” list of movements like taking the stairs that reflects a loss of confidence and trust in physical abilities. Remember the “use-it-or-lose-it” principle? Soon a sedentary lifestyle becomes the new normal and health declines faster with less movement. So many people wait to retire to travel only to discover they do not have the physical capacity to enjoy all the experiences of their dreams. It is time for an aging mindset “refresh.”

By 2025, there will be over 2.1 billion people worldwide over the age of 60 and many of them think their best years are behind them as they silently suffer from chronic disease,

loneliness, depression, and an overall decline of both physical and mental health. According to author and flow expert Steven Kotler, most of us believe in the “long, slow rot theory” of aging instead of embracing the “rock till you drop” approach to life. Interestingly, Kotler discovered that even though physical and mental skills do decline over time, it turns out that most (possibly all) of them are use-it-or-lose-it skills. Even more powerful is the 20 years of data shown in the Ohio Longitudinal Study on Aging and Retirement that a positive mindset toward aging of “I’m excited about the possibilities in the second half of my life – my best days are ahead of me” can add up to eight more years of healthy longevity. Changing your mindset about aging has as much impact on longevity as quitting smoking and more impact than losing weight, even if one is obese.

Rebuilding Confidence for Newly Active Older Adults

Many inactive older adults have a great deal of fear and lack of confidence in their physical abilities that stop them from becoming more active. Psychologist Albert Badura (1977) created the self-efficacy theory with a four-stage action plan to help professionals rebuild participant confidence for success.

Source: Image adapted from Albert Bandura Self-Efficacy Theory (1977)

Self-Efficacy Theory in Action

This chart shows practical ways we, as fitness professionals, can use self-efficacy theory strategies when working with newly active older adults in a fitness setting.

Strategy Action Plan

Mastery Experiences

Vicarious Experiences

Verbal Persuasion

Physical + Mental State

Encourage agers to choose activities they have done in the past or a skill they have mastered before.

Create opportunities for older adults to observe others successfully completing a skill so they can try new things safely and connect with positive role models.

Coaches, family, and classmates cheer them on and provide positive verbal feedback for encouragement.

Design an exercise plan that meets current skills and abilities to reduce fear, anxiety, and frustration related to new challenges.

Meeting The Desires + Needs

In addition to rebuilding self-efficacy, it is important to recognize that a newly active older adult has unique desires and needs compared to a currently active older adult. The newly active older adult wants to improve their health (which may include chronic disease), make new friends, feel welcomed, and leave an exercise experience feeling successful. Their training focus needs to support re-learning fundamental movement patterns, rebuilding cardiovascular endurance and strength, developing balance and body awareness, learning core activation, and improving posture with overall stability.

An active older adult wants the freedom to enjoy an active lifestyle with pain free movement, a minimized risk of injury and the empowerment with body confidence to embrace new challenges with ease. A training plan for this group should include developing and retaining mobility, stability, balance, body awareness, speed + agility + quickness, muscular endurance + strength + power, and overall mental and physical resilience.

Intentional Program Design

To maximize physical, mental, and emotional development and success when working with newly active and active older adults, consider building individual or group workouts and exercise classes where coaches intentionally include these criteria:

Movement = include fundamental movement patterns (push –pull – hinge – squat/ lunge – rotation)

Variety = add movement variety by changing exercise tempo (slow to fast, pause holds, fast to slow)

Complexity = layer diverse types of exercise complexity (single joint to multi joint / add balance challenge / add load / change lever length)

Options = be prepared with options for challenge progression / regression (make it spicy, you choose + you use)

Fitness attributes = choose exercises that build multiple attributes together (cardio + core / add a balance challenge / add reaction skills / add agility / add coordination)

Be strategic = create a strategic order for your exercises (large to small / simple to complex)

Three planes = choose movement patterns that challenge all three planes of motion (frontal, sagittal, transverse)

Be safe = be sure to select exercises that are safe and effective for your group (read the room)

Mindful Coaching Skills

Our goal when working with newly active and active older adults is to build their physical, mental, and emotional confidence while also creating a fun and inspiring workout experience. As you work with individuals or groups, do your best to include these critical coaching skills:

Educate = teach them about exercise purpose so that they understand why it supports sports and activities in daily life

Build body awareness = check in regularly and ask them “where do you feel this?” to help them understand their body movement better

Give permission = encourage them to work at their own pace, and remind them that it is their workout today (choose your own adventure)

Cue technical set up = for every exercise cue alignment + posture + core + breath work

Use inclusive language = in every workout address your group as “everyone” or “friends” instead of “you guys”

Create connections = always help participants meet new people and create positive role models

Action Plan

There is a massive opportunity to improve the lives of newly active and active older adults when we combine a mindset refresh with creative intentional programming. Start with teaching an “I’m excited about the possibilities” attitude and design exercise plans or workouts to reawaken inactive bodies to the joy of movement. How exciting – we really can teach old dogs new tricks!

Janice Hutton, BPE Hon., MA., BEd., canfitpro Fitness Instructor Specialist (FIS), canfitpro Personal Training Specialist (PTS), is a veteran in the fitness industry, known for curriculum design, presenting at local / national and international events, writing articles, and empowerment coaching. Janice is a member of Your Fitness Sisters, a fitness and wellness leadership group with Libby Norris, Michelle Kerr, and Sherry Ogasawara. We are passionate about delivering quality education for all types of fitness professionals.

LIVING BETTER, LONGER

THE BENEFITS OF LONGEVITY COACHING

By ABC Trainerize By ABC

IN THE EVER-EVOLVING LANDSCAPE OF HEALTH AND FITNESS, TRENDS COME AND GO. SOME SEEM TO APPEAR OVERNIGHT, AND THEN DISAPPEAR JUST AS QUICKLY.

However, one concept that has been steadily gaining traction and proving its staying power is longevity coaching.

Unlike fleeting fitness fads (we remember you, 8-minute abs and prancercise!), longevity coaching emphasizes a holistic approach to health that integrates exercise, nutrition, and mental well-being to enhance overall quality of life. The shift towards this holistic approach to wellness has seen the evolution of new concepts that emphasize not just living longer, but living better. Two of these concepts are longevity coaching and healthspan.

Defining Longevity Coaching and Healthspan

Longevity coaching refers to a personalized approach to health and fitness that focuses on extending not just the length of life, but the overall quality of life. It is the opposite of training for aesthetics. It is about training to avoid injury and maintain strength as you age. This is where healthspan comes in. This is the period during which an individual is healthy, vibrant, and free from serious disease.

The Importance of Longevity Training

While training for aesthetics often emphasizes building muscle mass and achieving a certain look, longevity training focuses on functional fitness, disease prevention, and overall wellbeing. The goal is to maintain physical and mental health well into old age.

By incorporating practices that improve cardiovascular health, strength, flexibility, and mental well-being, longevity training helps individuals live longer, healthier lives. It also places a significant emphasis on nutrition, stress management,

and sleep—all vital components of a healthy lifestyle.

The Rise of the Longevity Coach

As the demand for a more holistic approach to health and fitness grows, so does the need for professionals who can guide individuals through this journey. These experts (longevity coaches) are not just personal trainers; they are wellness consultants who integrate various aspects of health to create comprehensive, personalized plans for their clients.

... LONGEVITY

TRAINING FOCUSES ON FUNCTIONAL FITNESS, DISEASE PREVENTION, AND OVERALL WELLBEING.

A longevity coach typically assesses a client’s physical health, lifestyle, and genetic predispositions to design a tailored program that promotes longterm health. They focus on building sustainable habits, such as regular exercise, balanced nutrition, stress reduction techniques, and adequate sleep. By doing so, they help clients improve their healthspan and overall quality of life.

Exercises to Improve Your Clients’ Healthspan and Longevity

To help clients improve their healthspan and longevity, longevity coaches often recommend a variety of exercises that enhance various aspects of health:

Aerobic exercise: Activities like walking, cycling, and swimming improve cardiovascular health and increase stamina.

Strength training: Weightlifting and resistance exercises help maintain muscle mass and bone density, which are crucial as we age.

Flexibility and balance: Yoga and tai chi enhance flexibility and balance, reducing the risk of falls and injuries. Mind-body practices: Meditation and breathing exercises reduce stress and promote mental well-being.

These exercises are designed to be sustainable and enjoyable,

encouraging clients to make them a regular part of their lifestyle

ABC Trainerize Helps You Deliver Longevity Coaching

ABC Trainerize understands the importance of promoting longevity and healthspan through effective coaching. The platform offers a suite of tools that can help you deliver comprehensive, personalized programs to your clients:

Holistic coaching: Integrate physical training, nutrition coaching, and mental wellness (this can be delivered through the habit coaching feature) into your service offerings.

Advanced nutrition coaching: Use the Smart Meal Planner and integrations with tools like MyFitnessPal to provide nutrition support that contributes to long-term health.

Comprehensive tracking: Monitor your clients’ progress with detailed analytics and adjust their programs as needed to ensure they are on track to achieve their longevity goals.

Client engagement: Keep your clients motivated and engaged with regular check-ins, progress updates, and personalized feedback.

By leveraging the features of ABC Trainerize, you can position yourself as a leading longevity coach, helping your clients not only add years to their life but life to their years.

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. ABC Trainerize is available as an integrated solution with ABC platforms, as well as other third-party member management solutions.

TECHNIQUES TO ENHANCE MENTAL WELLNESS IN KIDS

A TOOLKIT TO INSPIRE THE NEXT GENERATION TO LIVE HOLISTICALLY HEALTHY AND HAPPY LIVES

By Melanie Levenberg

TODAY, IT IS MORE IMPORTANT THAN EVER TO EQUIP KIDS WITH THE TOOLS THEY NEED TO STAY MENTALLY STRONG AND PHYSICALLY HEALTHY.

As fitness professionals, we have a unique opportunity to support not only their physical development but their mental wellbeing too. If you are passionate about children’s fitness but feel unsure about how to combine physical activities with mental healthboosting techniques, this article is for you. Here are some of the most effective programming and teaching techniques to enhance mental wellness in kids through fitness.

How Fitness Boosts Mental Wellness in Kids

Regular physical activity helps children release endorphins, regulate mood, replenish energy, and boost selfesteem. This can help kids deal more effectively with stress and anxiety, which research shows is a growing concern in younger demographics.

Group fitness programs also inherently encourage social interaction, which builds a sense of belonging and establishes the foundations for friendships, two critical elements of mental wellbeing in children. By blending fitness with mental wellness techniques, instructors can help children learn how to regulate their state, manage big emotions, and feel more confident in general.

A Fitness Professional’s Toolkit to Boost Mental Wellness in Kids

Focus on Fun

To make a real impact on kids’ mental wellness, keep fitness fun. Some of the most engaging activities from our PL3Y kids fitness programs include obstacle courses, scavenger hunts and team challenges because they are exciting and physically stimulating (plus, you can amp up the fun by inviting kids to create the obstacle courses, themes or rules used in these games!). Yoga and mindfulness exercises are great for teaching relaxation and focus. Music-

driven exercises offer variety and an added layer of challenge for young developing brains as they connect mind and muscles through movement. The key to fun is variety—mix it up to cater to different interests and keep everyone involved for maximum engagement.

PRO TIP: A powerful way to introduce variety is to integrate atypical activities into otherwise traditional sport or fitness sessions. For example, I have led hockey teams in dance sessions, taught skateboarding fundamentals in my kids fitness classes, and taken my little yogis on an (imaginative) white water adventure.

Purposeful Group Participation

Group activities are the perfect way to foster a sense of community and belonging. After teaching children for over 25 years, it has become apparent that children raised within a more technology-focused childhood need extra support in learning how to interact with each other in “in-person” social settings. That is where teambased exercises, like group relays or cooperative games, can be used to help kids practice social skills. I explicitly teach my students how to make eye contact, listen, negotiate, communicate their ideas, and work together towards a common goal. These powerful experiences build important life skills that will help them thrive beyond our gym walls. Plus, being part of a group can boost kids’ confidence as they support and encourage each other and receive support and encouragement from others.

PRO TIP: Instead of focusing on ‘winners’ and ‘losers,’ use an alternative reward system where you recognize group cohesion indicators. For example, I give points/prizes to the team(s) that: did their best including everyone, communicated well, cheered the loudest, moved in the most creative ways, etc.

Coach for Confidence

As instructors, we play a crucial role in building kids’ confidence through fitness. Set achievable goals and

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