Finding a delicate balance between stability and mobility is crucial for optimizing movement patterns, reducing your risk of injury, and enhancing overall performance. Whether you’re a seasoned athlete or a fitness enthusiast, understanding your body’s needs regarding stability and mobility can significantly impact your training regimen. With paddling season coming up, concerns about shoulder health should be top of mind if you want to enjoy your time on the water all summer long. The first step is to assess what your needs are. Complete these two tests to see if you could benefit from impro ..read more

Understanding Muscle Growth and Caloric Needs Building muscle isn’t just about hitting the weights. Muscles need fuel, which means you need to consume enough calories to support their growth. Whether you’re aiming for those large ‘bodybuilder muscles’ or simply looking to ‘tone up,’ understanding your caloric needs is essential. Let’s break down the key terms and concepts you need to know: Surplus: Consuming more calories than your body needs for maintenance. Bulking: Purposefully eating in a caloric surplus to facilitate muscle growth. Lean Muscle Mass: Muscle tissue without excess fat ..read more

Ramadan Mubarak! For those observing Ramadan, maintaining a balanced diet and staying healthy can be a challenge, particularly when it comes to managing nutrition and exercise. To shed light on this topic, we sat down with Azba, one of our trainers who is celebrating Ramadan and fasting this year. We discussed her personal experiences and gathered valuable advice on how to eat healthily during this sacred month. Managing Nutrition during Ramadan We started our conversation by asking Azba about her personal experience with managing nutrition during Ramadan. She emphasized the importance of v ..read more

How to Find the Best Personal Trainer for Your Fitness Goals in Ottawa Are you on a quest to achieve your fitness goals but feeling overwhelmed by the multitude of personal trainers in Ottawa? Finding the right personal trainer can make all the difference in your fitness journey. In this comprehensive guide, we’ll explore essential tips to help you choose the perfect personal trainer tailored to your needs and preferences. Finding the Right Fit Assessing Your Fitness Goals and Needs Before diving into your search for a personal trainer, take some time to reflect on your fitness goals and nee ..read more

Today, I want to dive into something that many of my clients struggle with, lunchtime. How many times have you found yourself staring blankly into the fridge, muttering “I don’t know what to eat” or “I don’t have time to cook”? and either reaching for some cookies or not eating at all. Well, fear not, because I’ve got a game-changing solution for you: snack plates. Snack plates are a lifesaver when it comes to lunch. They’re easy and packed with all the nutrients your body craves. No more stressing over elaborate recipes or spending hours in the kitchen. With snack plates, you can whip up a ..read more

In today’s fast-paced world, maintaining a healthy lifestyle can often feel like an uphill battle, especially when you have so little free time. However, making small, smart swaps in your daily diet can have a significant impact on your overall well-being without sacrificing taste or convenience. Let’s explore five simple and effective healthy eating swaps that can seamlessly integrate into even the busiest lifestyles. Choose Sourdough Bread over Regular Bread Trade in your conventional bread for the tangy goodness of sourdough. Not only does sourdough taste amazing, it is rich in probiotic ..read more

There once was a point in human history when the majority of people’s days were spent doing strenuous labour. Yeah… those days are long gone. Now, most of us are stuck behind desks, glued to screens, typing away at a keyboard. In today’s society, if we want to stay fit and healthy we have to dedicate time to working out. If we don’t make the active decision to move every day, unfortunately, our bodies deteriorate pretty quickly. And I’m not here to scare you into hitting the gym but rather to motivate you to give your body the love and care it deserves. Farewell Muscle, Hello Body Fat Did you ..read more

Achieving a restful night’s sleep is crucial for overall well-being. I’d even say it is the most important aspect of wellness, yet quality sleep often takes a backseat. Many people believe they are doomed to poor sleep for eternity, but they probably don’t follow a good bedtime routine or may not even know where to start. This simple, yet effective, 5-step bedtime routine can significantly improve your sleep. I hope it motivates you to prioritize your sleep in 2024, so you can live an overall happier, healthier life! 6-8 AM: Embrace the Morning Sunlight Step one of your bedtime routine starts ..read more

Hey there! I wanted to share a few tips to help you on your fitness journey for the upcoming year. These are the pillars that have kept me motivated, focused, and excited about my health and wellness goals. Here are my top three fitness tips for a successful and fulfilling 2024: Be Patient & Enjoy the Process Fitness is a journey, not a race. It’s about embracing the process and understanding that lasting change takes time. Rather than fixating on the end goal, be grateful for the daily victories – the extra push in your workout, the conscious food choices, or even a better night’s sleep ..read more

We’ve all been there – the moment when an injury puts a pause on our fitness journey. It’s a frustrating setback that often leads to the #1 mistake people make: deciding to skip workouts altogether. While it’s natural to want to avoid exacerbating an injury, avoiding movement altogether can hinder the recovery process and impede progress toward your fitness goals. As fitness professionals, it’s our responsibility to guide clients through these challenges, providing solutions and modifications tailored to individual circumstances. Staying active is crucial and trainers can help clients navigate ..read more