Anne  Parr  PRO TRAINER   Fitness  Instructor  Specialist     

 Senior Specialist       


Fitness & health products and services for beginner to professional.

Fitness for a life time, Creating a better You! 

A Wholistic Journey  lasting Whole life!

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canfitpro 2021 online Business

Posted on October 13, 2021 at 3:20 PM Comments comments (0)" target="_blank">Online Career Fair Registration Oct. 26 - 29th" target="_blank">canfitpro 2021 Online Business  & Leadership

As a leader in fitness education, canfitpro online events have provided us this unique opportunity to connect, educate and inspire thousands of fitness professionals across the globe.


canfitpro 2021 Online: Business & Leadership offers 15 engaging lectures and networking opportunities in 4 specialized education areas including Technology, Sales & Marketing, Coaching, and Leadership & Development.


Discover how to master the art of sales and service, new age marketing, virtual fitness experiences, career development featuring medical fitness and career burnout prevention. Don’t miss our final online event of the year to propel yourself and your business forward.


Education Participate in sessions covering Technology, Sales & Marketing, Coaching, and Leadership & Development.

CEC Credits Earn 2 CECs by attending canfitpro 2021 Online: Business & Leadership. Move as you please between 15 sessions.

Presenters  30+ presenters, fitness experts, leaders, pioneers and top fitness innovators from across the globe.

Networking   Chat, message, and connect with hundreds of attendees, partners, influencers and experts within the fitness industry from around the world.

canfitpro 2021 reconnected me to my professional peers, brought me relevant information on inclusivity in my classes and new ideas to take forward. After the isolation of the pandemic year this was a wonderful experience.



Mary S Port Perry

Love that canfitpro continues to offer us great education opportunities from afar when we can't gather in person - thank you so much!


J.G. Hampton New Brunswick

After 18+ months of virtual meetings, programs and courses, I was a little leery of how two more days would feel, however, I was pleasantly surprised and awe-inspired that this conference was so engaging and consequently seemed to pass so very quickly! Thank you to all the organizers, volunteers, presenters and participants who made these two days thoroughly enjoyable! You rock!


BR Prince Edward County

Great event, something for everyone! High quality presentations from bonafide experts in the irrespective specialty. I feel encouraged that the industry continues to broaden and become more accessible to a diverse population


Kate Q Vancouver, BC

National Face Your Fears Day

Posted on October 12, 2021 at 8:40 AM Comments comments (0)


Though some credit the creation of National Face Your Fears Day to public speaker Steve Hughes, who reportedly founded the day in October 2007, the history surrounding the day is uncertain.


The Oxford English Dictionary defines fear as “an unpleasant emotion caused by the threat of danger, pain or harm”. Fear is one emotion that is universal, experienced by all classes of people, be they old or young, poor or rich, educated or illiterate.


According to scientists, fear is purely physical. When a person is confronted by a stimulus or the subject of fear, a physical reaction occurs in the brain. The part of the brain called the amygdala immediately goes to work and alerts the nervous system of a possible threat. In response, stress hormones such as cortisol and adrenaline are released, preparing the body for fight or flight. This response prepares the body to either stay and confront the situation or run to safety. The blood pressure goes up, the heart rate increases, and the palms get sweaty. All these are signs that the body is experiencing and processing the emotion of fear.


This proves that the fear response is involuntary, meaning that it happens without conscious thought. But just because it’s an automatic response, doesn’t mean we should allow our emotions to control us. Fear can be useful in protecting us from danger, but when we allow fear to become debilitating, we limit ourselves and deprive ourselves of experiencing all that the world has to offer.

On National Fear Your Fears Day, it’s time to stand up to those fears and say yes to courage!


The word "phobia" is first used in the modern sense.

Amygdala Discovery

The amygdala is discovered by physiologist Karl Friedrich Burdach.

Social Phobia

Psychiatrists use terms such as social phobia to refer to extremely shy patients.

Anxiety and Depression Association of America

The Anxiety and Depression Association of America (ADAA) is established.


Face it

Facing your fear sometimes means you do that thing that scares you even when you feel afraid. In psychology, this technique is referred to as exposure therapy.


Talk about it

If you find it difficult to overcome your fear, try talking about it with a trusted person. Talking about it will help you to understand the triggers behind it.


Live it

This day deserves to be celebrated every day of the year, not just on one day. Make a resolution to stop letting your fears control you.



People are afraid of certain things because of their childhood environments.


Past experiences

People feel fear as a result of past traumas and negative experiences.



Fear of the unknown is also a common trigger of fear.



According to experts, people are more susceptible to certain fears as a result of their genes.



When people have reacted to fear in the past, in a way that caused others around them to react negatively, fear of other people’s reactions could lead to future anxiety about the cause of the fear itself.


Reminder to do it afraid

This day is a reminder to be brave, even if it means doing it afraid!


Never walk alone

On this day, we’re reminded that everyone feels fear at some point, and we’re not alone in the fight against fear.


Increases your courage

When you successfully face your fears, sometimes you realize that you’re more powerful than you thought, and fear begins to lose its grip on you." target="_blank">

7 Bad Exercise Habits to Stop

Posted on August 17, 2021 at 2:35 PM Comments comments (0)


bad exercise habits


A fitness team at the gym using rowing machines together to stay fit and healthy. 

Wondering why you can’t *quite* hit that race PR you’ve been after (for a long time now) or sick of not seeing the results you’d like from that new strength training regime you started? It may not have anything to do with your weekly milages or how many reps you're cranking out, but rather some bad exercise habits you might not even realize you’re guilty of doing. (BTW, here are 15 bad gym habits we all need to quit.)


Curious what behaviors you should change up? Here are some of the bad exercise habits likely standing in the way of your results. (Related: The Best Way to Successfully Quit a Bad Habit for Good)


Bad Exercise Habit #1: You Play the Blame Game

Here’s something interesting to know: Children who have active parents tend to be more active themselves, says Bernard Fuemmeler, Ph.D., associate director of cancer prevention and control at Virginia Commonwealth University. And while that’s *good news* if your parents were marathon runners, if your parents weren’t super fit, it’s still on you to find a way to enjoy fitness (read: no excuses!). To get started, figure out your current activity levels first, says Fuemmeler. A smartwatch (these ones totally rival the Apple Watch) can help. "Find your baseline, and from there you can start to challenge yourself gradually.” Just don't go nuts or cram a week's worth of exercise into a day or two either—that could lead to injury. Instead, work regular exercise into your weekly routine. (Related: How I'm Using My Love of Fitness to Teach My Kid to Enjoy Exercise)


Bad Exercise Habit #2: You Have Poor Form

Whether from a lack of proper guidance, not asking for advice, or being new to the gym, many people don't realize the importance of good form when exercising (but it’s super important to master, especially with moves like squats and lunges). Exercising with poor form can be dangerous to your joints and muscles, and even minimize the effect of your workout. Make sure you learn the right form from a certified instructor or expert from the get-go. Bad exercise habits can be difficult to get rid of later in the game.


Bad Exercise Habit #3: You Often Exercise On an Empty Stomach

While there’s a debate about whether or not you should work out without eating beforehand, it’s usually a good idea to fuel your body before you start exercising. And while fasted cardio, for example—doing cardio on an empty stomach in the morning—can be both good and bad for your body, it's not the most sustainable thing, explains Jay Cardiello, a fitness expert and ISSA, and NSCA-certified strength and conditioning specialist. (Related: Should You Be Doing Fasted Cardio?)


He suggests getting in your glucose before starting your workout (these are the best breakfasts to eat before every kind of workout). That's because when your blood sugar is too low, your body extracts glycogen from the muscle tissues once it runs out. What does that mean, exactly? You start losing muscle instead of building it. Yikes. Not to mention low blood sugar can also cause dizziness and weakness during training, so eat a banana or berries before working out to skip those negative side effects. (Related: Here’s Why Carbs Are Actually So Important for Your Workout)


Bad Exercise Habit #4: You Live By Cardio

Cardio can burn a lot of calories, yes, but overdoing it can minimize strength, cause muscle atrophy, and even lead to fat-loss plateaus. If you're on a strict diet plan and combine it with an overdose of cardio? It can take even more of a toll on your muscles. To maintain strength, Karina Baymiller, a USA powerlifting club coach and founder of Knox Strength & Performance suggests a few 15-minute HIIT or conditioning sessions a week. (This workout combines HIIT and strength training so you won’t have to choose.)


Bad Exercise Habit #5: You’re Always Starving Even Though You Eat Enough

You need to eat after working out, and you need to eat right. Otherwise, “your body breaks down muscles into amino acids to convert into glucose,” says John Ivy, Ph.D., chair emeritus of kinesiology at the University of Texas at Austin. Translation: Your body will essentially start sabotaging itself. Avoid eating refined or processed foods, and aim to have a good mix of carbohydrates, proteins, and healthy fats. (Related: What to Eat Before and After Your Workout)


Bad Exercise Habit #6: You’re Not Getting Enough Protein

Protein is essential to help your body recover from training and helps repair sore muscles. A protein-rich diet helps to increase the fat metabolism in your body since you burn more calories while digesting and protein takes longer to break down. Science backs it up: The body burns up to 30 percent of the calories consumed from protein during the digestion process, according to research reviewed by Precision Nutrition, so load up in every meal—even breakfast. (Related: 14 Post-Workout Snacks Trainers and Dietitians Swear By)


Bad Exercise Habit #7: You Don’t Sleep Enough

Adequate sleep allows your muscles to recover. Without it, you can't exercise at full intensity and muscles feel sore from yesterday's gym sesh because they couldn't repair themselves. (After all, some experts believe that sleep is the most important thing for a better body.) Not to mention sleep helps mitigate stress, which in turn reduces cortisol levels that are responsible for balancing hormones such as testosterone and human growth hormone (HGH). All that's to say that you should aim to get 7 to 8 hours of sleep a night.


By Markham Heid and Kyle Richey" target="_blank">

Always learning from sharing thanks Shape magazine

5 Foods to Avoid to Reduce Belly Fat!

Posted on August 10, 2021 at 4:30 PM Comments comments (0)

Just listening to Dr. Charles Livingston D.C.

Looks at the Liver as fat is stored in the liver.   Therefore watching what we eat is very important.

5 Foods to avoid that say "Healthy Foods"

  1. Store bought Smoothes use a fruit juice not real fruit.
  2. Cereals are often packed with sprayed processed grains, coated with high fructose corn syrup, preservatives & sugars
  3. Store bought Granola Bars contain 528 Cal. & 28 grams of fat 
  4. Breads enrighed white flour -devoid of nutrients & full of high glycemic carbs that cause Blood Sugar spikes
  5. Farmed Salmon contain more PCB than wild caught Salmon.  PCB are cancer causing agents that were banned in 1976.  Have 3x more saturated fat compared to Wild Salmon.  Also contains 46% more calories mostly from fat storing toxins.
You can eat some bad food and still lose weight & burn fats.
The liver breaks disfunction down in the liver belly and balances hormones to improve liver.

Dr. Charles Livinston D.C. is a Chiropractor, Nutrition & more." target="_blank">

Not promoting product sharing to be more awareness of what in our foods is important. 
Read labels, Fats, Sugars, portion sized, nutrient value.

Share you comments, questions concerns.
Thanks.  Anne


Imposter Syndrome

Posted on August 2, 2021 at 11:55 AM Comments comments (0)

                                                                                                                                                                                                               July 23, 2021



Imposter Syndrome is the fear of being labeled a fraud, feeling unworthy or not experienced enough to do something. This is common within the fitness industry, especially with the explosion of social media where it seems we are inundated with images of perfect bodies and seemingly more capable individuals daily. It is easy to feel like someone else knows more than you do or can do a better job than you can.


It can manifest itself inside your head as “negative chatter.” As a fitness professional, have you ever had that nagging voice inside your head telling you any of the following:


“They know more than I do about ………………..”


“I can’t do “XYZ” because they will find out I don’t know what I am talking about.”


“They are in better shape than me or can do something better than I can.”


“They must think I’m ………………”


Did you know that this nagging voice in your head is one of the biggest influencers of your self-esteem and confidence? Some researchers estimate that we have about 50,000 – 70,000 thoughts a day – and that about 80 per cent of those thoughts are negative.


Imposter Syndrome is one way we allow negative thoughts to influence us. However, we have the power to turn that around.


Some things you can do to turn that negative inner voice into something empowering that can help instead of derail you are:


1. Be aware of the negative – listen to those thoughts and be aware of the negative ones. Understand that thoughts are not FACTS.


2. Stop the negative narrative – as soon as you notice the negative self-talk happening, shut it down! Tell that “Negative Nellie” to stop the negative self-talk and that you are not going to listen to it today.


3. Turn your thoughts around – when you hear the negative chatter in your head, turn your thoughts around – interrupt the negative with positives. When “Negative Nellie” says “you don’t know enough” shut it down and repeat something like “I am knowledgeable on this topic” or “I know what I am talking about.”


4. Personal mantras – instead of allowing “Negative Nellie” to show up, be pro-active by producing a personal mantra you can repeat in your head – it could be something like “I am confident and knowledgeable”, “I am capable of remarkable things” or “I am strong and able.”


More people than we realize deal with this syndrome. Did you know that many famous people have dealt with Imposter Syndrome at some point or may still be dealing with it?


“I have written 11 books, but each time I think, uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.” Maya Angelou (American Poet/Author)


“No matter what we’ve done, there comes a point where you think; how did I get here? When are they going to discover that I am, in fact, a fraud and take everything away from me?” Tom Hanks (Actor)


“Who doesn’t suffer from imposter syndrome? Even when I sold my business for $66 Million, I felt like an absolute fraud!” Barbara Corcoran (Real Estate Mogul and Shark Tank judge)


“The greatest obstacle for me has been the voice in my head that I call my obnoxious roommate. I wish someone would invent a tape recorder that we could attach to our brains to record everything we tell ourselves. We would realize how important it is to stop this negative self-talk. It means pushing back against our obnoxious roommate with a dose of wisdom.” Arianna Huffington (Author and Co-founder of Huffington Post)


“You might ask yourself; how did I get here when I’ve been told over and over that I’m not good enough? It’s not true – it’s just what you’ve practiced telling yourself. Practice a different set of messages.” Michelle Obama (Former First Lady of the USA)


So, if you have ever found yourself listening to your own “Negative Nellie”, instead decide to listen to “Positive Pollie” and understand that you can direct the narrative in your head." target="_blank">canfitpro Imposter Syndrome

lakehead Athletics Reopening

Posted on July 15, 2021 at 10:30 AM Comments comments (0)

Welcome Back Thunderwolves Students & Members!


The Lakehead Athletics Centre, including our new Wolf Den, will be open starting Monday, July 19, 2021! Students and members can start booking in workouts at 5pm on Friday, July 16th 2021 (please update your personal information in the portal before then).


Below are some “Quick Facts”, but please review all policies & procedures prior to your first visit as most answers can be found online. You can find the link here for the most up to date version of the Reopening Policies & Procedures which will continue to be updated as additional information becomes available. Our COVID-19 Facility Policies can be found HERE.




New entrance located at the Wolf Den (West Entrance), all other entrances are closed (pictured in full policy & procedure document)

Updated building hours at (will become available on Friday at 5pm) and

Members must use the online portal at to book their time in a specific location (blocks listed below). Waivers can be signed in the portal. Membership is required for access (day passes are not available at this time)

LakeheadMOVE App can be downloaded for easy membership card access and booking capabilities (available for iPhone & Android)

Memberships will automatically be extended by the number of days that your membership was impacted by the closure.

Pool, saunas and showers will remain closed at this time.

Facility policies & procedures will be updated as information becomes available.

Masks will be required anytime you are not actively engaging in an athletic or fitness activity.

Should you have any questions please contact the front desk at (807) 343-8585 or email

(please expect a delay as we are experiencing higher volumes than normal).

We look forward to seeing you soon!

Lakehead Athletics Staff


Workout Blocks - Summer Hours


Monday to Friday


Saturday (Closed Sundays)


6:30 am - 8:00 am




8:15 am - 9:45 am*


8:15 am - 9:45 am


10:00 am - 11:30 am*


10:00 am - 11:30 am


11:45 am - 1:15 pm*


11:45 am - 1:15 pm


1:30 pm - 3:00 pm*


1:30 pm - 3:00 pm


3:15 pm - 4:45 pm*


3:15 pm - 4:45 pm


5:00 pm - 6:30 pm**


5:00 pm - 6:30 pm


6:45 pm - 8:15 pm**




*Wolf Den Gymnasium & Hangar Closed due to summer camp sessions


**Some exceptions may apply to Fieldhouse gymnasium availability based on varsity team use.



Concept Vs Moves

Posted on July 13, 2021 at 7:50 AM Comments comments (0)



Concepts Vs Moves

The problem with conventional self defense methods is that they teach "moves". In other words "if the attacker grabs you with his right hand on your left arm, you rotate your hand to the left and ...... etc". Reality - a victim with their adrenaline flowing who has had little training will not be able to remember the detail of a move. R.E.A.C.T. has developed a much simpler concept based system which is easier to learn and more effective during a state of duress.


Attacks fall into 4 basic categories:


A choke


A grab


An attack from the front


An attack from behind


Using these concepts we have found that teaching self defense is straightforward and easy to learn. This means that in a stressful situation it is easier to recall and utilize.

Still a strong part of fitness & wellness.

Shared by Anne Parr PRO TRAINER FIS

What's new in Fitness

Posted on July 12, 2021 at 4:25 PM Comments comments (0)

StickFit ® International Review Zoom

Something New to do in a group Fitness class." target="_blank">

This will be at the canfitpro August Conference.

If interested FIS/PTS or consumer sign up today!" target="_blank">

Thanks  Anne 

The narcissistic judgements.

Posted on July 4, 2021 at 12:45 AM Comments comments (0)

It's far from easy.

It's seen as rebellious or even dangerous.


The people that don't "give a ___" about what other people think are often put in the 'reckless' category of life, that they have no empathy,


no consideration, no thoughtfulness, irresponsible, are rude, obnoxious, unkind, or oblivious to the needs of others.


They essentially fall under the group category of narcissistic and selfish.




LIVING A LIFE OF NOT GIVING A ______, and if they attempt it,


they will have massive guilt and shame, because they have pre-existing judgements


that being selfish is BAD.

 So you have two opposing judgements and beliefs...


1) being selfish is good. (subtle art of not giving a F#$!)


2) being selfish is bad. (reckless, narcissistic, irresponsible, rude)





Let's expand.


When you live in your truth, you live in your highest values, and values, are in fact, what make you "unique" in the world.


No two people have the exact same values, like a fingerprint...


So each individual, in order to be authentic, must act within their own unique set of values. This seems relatively easy


We don't want to be judged, AND we have pre-existing judgements on ourselves as to what behaviour is acceptable or not.


Think back to the opposing beliefs..

(Well of course Steve, it's important to take care of yourself and do what you want)


(Well of course Steve, it's important to take care of others and consider their feelings)

Can you see how you are SCREWED?????????????

So to avoid the pain of being judged, we ATTEMPT, and I will say attempt to manipulate our behaviour to seek the approval of others,


and avoid the feeling of being judged, criticized or to avoid the tension of conflict.


Yet, most don't realize, that you will be judged based on what the other person's values are.

Because that's human behaviour..we judge others and others judge us,


through the filter of our unique set of values.


So I judge you through my eyes and my unique values, and someone else judges youthrough their values.


We are judging your behaviour from different criteria.

Therefore, you are screwed...because it comes down to old saying of "you're damned if you do, and you're damned if you don't"

Take drinking a pepsi soda.

 If you come across an organic health nut, you will be judged for expressing unhealthy behaviour.

If you come across the owner of pepsi, you will be celebrated for using their product.


"damned if you do, damned if you don't"

This is where The Subtle Art of Not Giving a F$%! comes into play.

Taking this principle that you essentially can't win the approval of all, nor will you have the disapproval of all, that places you in the middle to do what is most important to you in a given moment.


You act in your own authenticity, your own values, your own principles and standards, KNOWING that you will be approved by some, disapproved by others, and you can't control what others you essentially realize you can't GIVE A F$%!.


 This idea could be radical, because it stems back to the narcissistic judgements people have developed, which again, is their issues with their inability to love that part of themselves and accept narcissism is part of their persona.


(This is a topic for a whole other blog)

So if you behave authentically, and don't GIVE A F$%!, WHICH ACTUALLY GO HAND IN HAND...what happens?


First you will be judged:

1) To some, you will absolutely be reckless, oblivious to the needs of others, narcissistic, irresponsible, and careless...


2) To some, you will be a model for authenticity, independence, knowing who you are and what you want, poised, confident...


"Damned if you do, damned if you don't"

So the question comes down to, how do you want to live your life?


I propose, MOST PEOPLE actually want NUMBER 2, and it takes you letting go of what others think of you.


How do I know most people want this?


Because the book, The Subtle Art of Not Giving a F#$! is the #1 selling personal development book.


And people buy what they want.


Dr. Steve, Thunder Bay,  Thanks for sharing this," target="_blank">

Imortance of the Vagus Nerve with Breath exercies

Posted on June 10, 2021 at 8:20 AM Comments comments (0)

Vagus nerve is long from the brain stem to colin

- Carries information about pain, touch, temperature from the heart, inner & outer ear, imerges near the back of the head

-Play very minor Role in the taste -carries taste sensations from the epiglottis & the root of the tongue

- receives sensory information from internal organs in the neck, chest & abdoman (esophigas, heart & digestie track

- carries sensory information from Baroreceptions - (this changes in the Blood Pressure) & Chemoreceptors in aorta - (sending oxygen in the Blood)

- controls muscles in pharynx, soft palate & larynx that play critical role in speaking & swallowing

- Main parasympathetic nerve of the body slowing heart rate.

 Vagus Nerve Damage

- can cause a variety of symptoms including:

  • horseness of voice 
  • diffiuclty swallowing
  • deficient gag relax
  • deviation of uvula away from side of Damaged nerve

We all breath in automatically * Today we are breathing as though we have been hit by a car  "Breath In"

When we fall in Love we Exhale more & or longer

We can over ride these so we can make and feel change.

Different breathes:

WATER: good for training    [4 counts in 4 counts out]

WISKY: helps us sleep - we do not want to over use , use with care [Inhale on 4 counts Exhale on 8 counts]  this is paracimpethetic nerve.

COFFEE: this is our fight flight response. [only exhale "Breath of Fire" take a deep breath than exhale - exhale......Sharp shooting breath in the lower belly 

Speed Ball practice approach at various times throughout the day.

WATER: Balance 4 in 4 out 10 x in morning

WISKY:  lie down inhale 4 exhale 10   10x bed time

COFFEE: be careful - 3 Rounds of 20 mid morning

                                  - 3 Rounds Before you exercise

                                  - 3 Rounds in afternoon around 3 pm

Full breaths using deep breaths that move your bones

1/ on all fours 

2/ squat

3/ happy baby - on back arms reach to feet  (can you blow up a balloon in this position - t activate siytem)

Imagine by Steve Fonso

Posted on June 4, 2021 at 8:45 AM Comments comments (0)



the frustration, the physical tension,


the pain and anxiety in your body


resulting from YEARS of not moving,


not breathing, and not stretching


in ways that would have helped you


to release the tension in the moment.






doing this over and over,


constantly holding your body


in a way that doesn’t allow you


to shake off the tension


or release the pain.






how this has caused you to be locked up


and imprisoned in your body


because you felt stuck


and weren’t listening to your inner needs.




How often have you “known better”,




Yet, you were still hooked by the emotion


and did what you KNEW was NOT best?








You may have done this over,




and over,




and over again.




I want you to take a second,


and truly feel the frustration


of not being able to move your body and life


the way YOU want to move it.




What does that feel like?








AND even though it feels horrible,




being stuck is NOT a failure;




It’s meant to build up your energy and frustration so you can take action...




Except, this time,


instead of tirelessly “trying” NOT to be stuck,


and going on the never-ending merry-go-round


of frustration and disappointment,


the ACTION it calls from you






To listen and WAIT PATIENTLY to receive your inner signal…




What exactly is “my inner signal” and how do I tap into that?




Your inner signal is like the sunlight,


and when you’re stuck, you can’t see or feel it.




Just like the sun hiding behind the dark clouds,


your inner signal to break through


is hiding behind your cloud of physical tension,


emotional frustration and your current way of thinking.




Now, this signal is very unique to you,


will empower you,


and ONLY you.




To tap into your inner signal,


behind your dark clouds,


you will need


to first BREAK OPEN the clouds.




And to break them open requires you to


FEEL your body,


UNWIND your tensions, and


ASK new questions.




To do these, this is going to take










It’s going to take a version of you


that wants to set a new standard for


yourself and your life..




And as you decide to break through the fog


of frustration and anxieties,


as you slowly clear away those dark clouds,


you will begin to reveal the stuck pattern,


its truth, wisdom, and meaning


and why it’s happening.




Once this happens,


THEN you’ll be ready for your next empowering step.




I’m ready and excited to teach you how to


break open the clouds, bask in your sunlight






Come join me.  "Dr. Steven Fonso"" target="_blank">

Sharing cause it matters.  



Together we will move.

Posted on June 2, 2021 at 1:40 PM Comments comments (0)


Together we will move.

The last 14 months have proven something fundamental to Canadians.


Our health has never been more important. 


Health is wealth.  And it is the only currency we need.  


 Prior to the pandemic, the fitness industry in Canada was booming, we employed 150,000 people, servicing six million Canadians who held gym memberships. The needle was moving in the right direction – as a population, we were exercising more and getting healthier together. Fitness industry leaders were helping combat obesity, diabetes, heart disease, and mental health illnesses that affect millions of Canadians. 


And then the pandemic hit. And it hit us hard. 


In the last year, gyms have remained closed in many parts of the country, and those that are open are in threat of closure on a routine basis, due to COVID exposures, or are operating at significantly reduced capacities. Fitness owners have invested heavily in digital platforms, increased ventilation systems, sanitation, PPE, as well as revising architecture and spaces for safe social distancing. There has been more revenue going out than coming in. According to one report, two-thirds of Canadians have paused or cancelled their gym memberships, and many claim they are never going back to a gym. 


At the moment, the situation is bleak. Every day, gyms close across the country for good. But dark times never last. The gym will be back, stronger than ever.  Here is why. 


Canadians need leaders.

Trained fitness professionals will be more in demand than ever before. Canadians are acutely aware that chronic illness is on the rise, and our mental health is in crisis. We need trust heroes, someone who is going to meet you on your fitness journey and lift you up, providing expertise, form, technique and, most importantly, a reason to get to your workout. At a deeper level, we need the power of the group – lots of research shows that group fitness, which has been quiet for the last 14 months, provides us with added health benefits. 


Canadians need exercise.

Canadians need exercise more than ever. According to various reports, the pandemic stopped us in our tracks – literally and figuratively.  More than one-third of Canadians are more sedentary than ever, and 20 per cent of Canadians who had been active before the pandemic became inactive. Less than 20 per cent of Canadians are getting the recommended 150 minutes of moderate to physical exercise. A survey done before the pandemic found that Canadians overestimate the amount of exercise that they do get, too.  It is estimated that more than 10 million Canadians will live with obesity by 2025 – and the cost of treating this will be in the billions of dollars. Exercise is a powerful tool in this fight.   


Canadians need a mental health solution.

The pandemic tore a hole in the fabric of our mental health. Prior to the pandemic, depression, stress, anxiety, and suicide levels were rising; the pandemic sent them into the stratosphere.  One in five Canadians experiences or lives with a mental health illness in any given year; in this pandemic year, 40 per cent of Canadians say their mental health has deteriorated. McMaster University recently coined the term “Pandemic Paradox” where Canadians want to exercise to relieve stress and anxiety, but stress and anxiety is preventing them from doing so. But the good news is that three 30-minute doses of exercise are as effective as antidepressant medication. We need to promote this solution to all Canadians. 


Canadians need community. 

Although the future of fitness is a hybrid model of virtual and in-person, nothing will ever replace the power of community, accountability, and the true meaning of stronger together. This is where history will change us: 2020 might have been the year of working out at home. But 2021 will be the year where we come back together again. Working out with a group boosts motivation, and can also increase your intensity. The Kohler Effect – that no one wants to be the weakest in the group – found that those who planked with another person could hold the plank 24 per cent longer. But most importantly, having support and accountability pushes you past where you want to go.


Canadians need health.

Fitness Industry Council of Canada supports the Prescription to Get Active, a program aimed at connecting physicians with Canadians who are not getting 150 minutes of physical activity per week and providing them the prescription they need to get moving again! Fitness facilities across Canada are providing one month of free exercise for anyone with an exercise prescription. We are planning to work with the health and medical communities and expanding this unique program to make sure all Canadians are motivated to move again.


 2021 is the year we come back together again. And it is the year we move together again.




SARA HODSON" target="_blank">Sara Hodson, Founder & CEO of LIVE WELL Exercise Clinic, is a national representative and federal advocacy lead for the Fitness Industry Council of Canada.


Posted on June 2, 2021 at 10:05 AM Comments comments (0)





Wednesday, June 2nd

11:30 am ET / 10:30 am CT / 9:30 am MT / 8:30 am PT / 12:30 pm AT

60-minute Panel Discussion with 15 minutes for Live Q&A

All are welcome, but space is limited

This is a FREE Education Event with an optional CEC Quiz available to purchase

In this webinar you will learn:

How to get involved with the Prescription to Get Active program.

The physiological and psychological consequences of a sedentary lifestyle.

The serious and concerning impact the pandemic has had on Canadians not getting enough exercise.

A solution to enhance Canadian’s physical, mental, and emotional health.

Register now!

Hosted by Maureen (Mo) Hagan – COO of canfitpro – and featuring:

Sara Hodson – Founder & CEO of LIVE WELL Exercise Clinic, and a national representative / federal advocacy lead for the Fitness Industry Council of Canada

Nicole Culos-Reed – Professor of Health and Exercise Psychology at University of Calgary

Fewer than 20% of Canadians are accumulating the recommended 150 minutes/week of moderate physical exercise.

You are part of the solution to getting Canadians moving again as part of the post-COVID recovery plan.

Register for the webinar to be part of something truly important!" target="_blank">

Mind-Bend Reality

Posted on May 14, 2021 at 9:00 AM Comments comments (0)"; title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>" target="_blank">http://

Mental Health Week May 3 - 9th

Posted on May 9, 2021 at 8:20 AM Comments comments (0)" target="_blank">Wholistic Matters

How's your Gut?

How's your Brain?

How's your emotional health?

Looking at whole body, mind, spirit! 

Some things that effect our Mental heath:

  • Who we are is what we eat.
  • Stress how does it effect our bacteria in our gut? 
  • How is the envirornment we live in?
The importance of bacteria that is naturally in your gut affects everyone.

Watching some YouTube topics on Gut health really makes a lot of sense.

Making simple changes reducing refind sugar, high processed foods, envirorment and so many more

Awareness is key, diet - simple changes, type of foods, whole foods, probiotics, prebiotics 5 serving of vegtables per day.

                                    - deficiencies in balance of -" target="_blank">serotonin," target="_blank">dopamine  - physical and mental wellbeing

                                    - Stress levels

Changes need to be small with awareness finding what works best for you and your body, mind, spirit." target="_blank">To fix brain! fix gut!

World Mental Health Day!

Posted on May 5, 2021 at 9:55 AM Comments comments (0)

Key facts

There are many different mental disorders, with different presentations. They are generally characterized by a combination of abnormal thoughts, perceptions, emotions, behaviour and relationships with others.

Mental disorders include: depression, bipolar disorder, schizophrenia and other psychoses, dementia, and developmental disorders including autism.

There are effective strategies for preventing mental disorders such as depression.

There are effective treatments for mental disorders and ways to alleviate the suffering caused by them.

Access to health care and social services capable of providing treatment and social support is key.

Depression is so often not recognized and can last for years before detected personally speaking.

Depression is a common mental disorder and one of the main causes of disability worldwide. Globally, an estimated 264 million people are affected by depression.1 More women are affected than men.


Depression is characterized by sadness, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, tiredness, and poor concentration. People with depression may also have multiple physical complaints with no apparent physical cause. Depression can be long-lasting or recurrent, substantially impairing people’s ability to function at work or school and to cope with daily life. At its most severe, depression can lead to suicide.


Prevention programmes have been shown to reduce depression, both for children (e.g. through protection and psychological support following physical and sexual abuse) and adults (e.g. through psychosocial assistance after disasters and conflicts).


There are also effective treatments. Mild to moderate depression can be effectively treated with talking therapies, such as cognitive behaviour therapy or psychotherapy. Antidepressants can be an effective form of treatment for moderate to severe depression but are not the first line of treatment for cases of mild depression. They should not be used for treating depression in children and are not the first line of treatment in adolescents, among whom they should be used with caution.


Management of depression should include psychosocial aspects, including identifying stress factors, such as financial problems, difficulties at work or physical or mental abuse, and sources of support, such as family members and friends. The maintenance or reactivation of social networks and social activities is important.

The overall objective of World Mental Health Day is to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health." target="_blank">The Day provides an opportunity for all stakeholders working on mental health issues to talk about their work, and what more needs to be done to make mental health care a reality for people worldwide.

Mental Health Week May 3 - 9th 2021" target="_blank">CMHA'S 

Mental Health Week May 3 - 9th

Posted on May 3, 2021 at 8:55 AM Comments comments (0)

Recognizing Mental Health 

Can be a dilemma more these days as we become more isolated with our own space, mind loves to play games beating us down so:

Today be Mindful be aware!

Forgetting things may be a sign of depression not loosing your mind.

Day 1 BE MINDFUL all day.

#getreal    #canfitpro #mindfulness


Thunder Bay 55 + Spring Programs Cancelled

Posted on April 21, 2021 at 10:25 AM Comments comments (0)

Good morning all.


Hope all is well.  Thank you for those who have registered for my Vritual Chair Fitness classes. 


Since Thunder Bay 55 Plus has descided not to reopen until July for summer classes I will be extending my Vritual classes until End of August.

Note:  Will complete until May 13 and set up more options.  I am open to your suggestions.


I tried calling some of you and finding a message saying your number does not exist????  Got two calls from one of my daughters after we had spoken then the phone went into dial tone?

Rogers has been having difficulty this week, since Tbaytel is part of the Rogers network is affecting our phones as well.


We all need to be very careful with the amount of fraud calls coming your way.  Hang-up do not push any buttons, or speak to anyone.

Report to Fraud unit RCPM. There are a variety of scams and frauds happening in Canada - with new ones invented daily.

Learn how you can protect yourself from scammers and be scam smart." target="_blank">


I am working very hard at securing the Virtual classes.

To see what other times and days are available please check out

​​​​​​​Invite a friend to join us as your guest, let me know if you have someone in mind.  Thanks.


Note: will be up-dating with requests to create a class specific to your needs.

The hidden dangers of protein powders

Posted on April 8, 2021 at 9:05 AM Comments comments (0)


They may contain added sugar, calories, or even toxic chemicals.

Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don't consume enough protein because of a reduced appetite.

But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. "I don't recommend using protein powders except in a few instances, and only with supervision," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

What is protein powder?

Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less.

What are the risks?

There are numerous risks to consider when using a protein powder. Among them:

A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there's no way to know if a protein powder contains what manufacturers claim.

We don't know the long-term effects. "There are limited data on the possible side effects of high protein intake from supplements," McManus says.

It may cause digestive distress. "People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder," McManus points out.

It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men." target="_blank">A new risk revealed


From Harvard Health