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a Guide to Exercise for Seniors

Posted on March 30, 2022 at 2:40 PM Comments comments (0)

I received an email today with great content " A Guide to Exerciise for Seniors"

Author" target="_blank">Laura Newcomer 

Regular physical activity offers people in their golden years a host of benefits, from stronger bones to improved cognition and better sleep. You don’t need to pound the pavement or spend hours in the gym each day to reap these benefits. The perks of exercise can be found via a huge range of activities including cycling, swimming, walking, strength training, stretching, and more.

Below, we’ve detailed everything you need to know about exercise for seniors. We’ll walk you through the many benefits of exercise at this life stage plus a range of accessible activities. We’ve also rounded up several experts’ best recommendations for exercises that relieve aches and pains all over the body.

Finally, we’ll outline some safety tips for exercise so you can stay fit and active for years to come. Let’s get to it!

Edie Dolan (aged 70+), featured in the clips below, has been working with personal trainer Kate Meier for over 2 years. Meier says, “When we started working together, Edie’s osteoporosis was progressing rapidly. After just six months, they found that her osteoporosis progression had stopped and it has not progressed again since we started working together.” This is a true testament to the benefits of resistance training in older adults!" target="_blank">Relationship Between Sleep and Exercise

Enjoy this artical feel free to share.

Love to hear your feedback, Thanks Anne

Indigenous Fitness Experience

Posted on March 12, 2022 at 9:40 AM Comments comments (0)

Indigenous Fitness Experiences: Building Awareness and Relationships

March 9, 2022



By Santiago Martinez and Beth Yarzab


On January 26, 2022, canfitpro Staff and PRO TRAINERS were fortunate to learn from three Indigenous Leaders at a webinar about fitness experiences in their communities. The education was part of canfitpro’s commitment to Diversity and Inclusion, with the objective of building awareness of what fitness means for Indigenous People as it relates to health, culture, and connection.


Featuring a panel of canfitpro members from multiple First Nations we heard compelling stories and absorbed important education regarding Indigenous Ways of Knowing. This session was important to building awareness about the unique needs Indigenous communities have when accessing fitness opportunities.


Below you will find the bios of our inspiring panelists, as well as a summary of the discussion held during this webinar." target="_blank">Natalie Paavola is from Namaygoosisagagun First Nation, located within the Robinson Superior Treaty area. Namaygoosisagagun is a small remote First Nation located 275 km north of Thunder Bay, ON – with limited accessibility, in the heart of the boreal forest." target="_blank">* Natalie took the FIS Certification course & successfully pass both theory & Practical components.  So very proud of her passion for Fitness & Wellness a pillar of our community, we are grateful.

Moving forward in a positive way.

Happy Luna New Year 2022

Posted on February 1, 2022 at 8:50 AM Comments comments (0)

Year of the Tiger 2022:

2022 is a year of the Water Tiger. It starts from February 1st, 2022, and ends on January 21st, 2023. A Water Tiger year occurs every 60 years.

he Tiger is known as the king of all beasts in China. The zodiac sign Tiger is a symbol of strength, exorcising evils, and braveness. Many Chinese kids wear hats or shoes with a tiger image for good luck.

Water Tiger comes from Tiger’s five elements (Gold, Wood, Water, Fire and Earth)

May you have a prosperous year due to the Tiger’s auspicious signs (strength, exorcising evils and braveness).

Chinese people believe that what you do at the beginning of a new year will affect your luck in the coming year. Staying up on Chinese New Year’s eve (January 31st, 2022) and saying good words to your family/friends like Happy New Year after the clock strikes 12 will certainly bring good luck." target="_blank">http://

Not the Time To be Still

Posted on January 22, 2022 at 11:15 AM Comments comments (0)


Prioritizing and Promoting Physical Activity

Only 16 per cent of adults and 39 per cent of children and youth in Canada are meeting recommended physical activity levels. ParticipACTION is rallying the fitness community to help support the prioritization of physical activity at the federal level through policies, investments, programs and infrastructure changes that promote, incentivize and celebrate the benefits of physical activity.


Regular physical activity is a core essential for a long and vibrant life:


Physical inactivity is one of the leading risk factors for chronic disease and death worldwide. Conversely, being physically active can improve and even save lives.

Physical inactivity costs our healthcare system over $6.8 billion a year. The pandemic has proven limitations of the system; investments in physical activity can protect it.

Inclusive physical activity programs enrich communities, reduce inequalities, increase connections between and across cultures, and decrease isolation.

Safe, walkable, wheelable and cycling-friendly streets keep us active while connecting us with our local businesses, growing the economy, and reducing fossil fuel dependence and air pollution.

Regular physical activity reduces anxiety and depression and is a proven coping strategy. 40 per cent of Canadians say their mental health has deteriorated since the pandemic.

Active populations are productive – at work and at school – with lower absenteeism and better performance.


It’s time for action. ParticipACTION is calling on the government to implement change-making solutions to make physical activity a defining part of life in Canada. Sign the open letter to show your support for requesting resources, both human and financial, to make an immediate fundamental change that will make Canada a healthy, joyful, environmentally progressive, inclusive and economically strong nation.


Make Physical Activity a National Priority

ParticipACTION has released an open letter urging the Government of Canada to make physical activity a priority for the health and well-being of all Canadians. Sign the open letter and help advocate for physical activity to be deemed essential. #NotTimeToBeStill

Sign Open Letter" target="_blank">


Posted on January 17, 2022 at 2:30 PM Comments comments (0)


A recent scientific study demonstrates that being physically active improves the immune response to vaccination. Physically active people are 50% more likely to develop higher antibody levels after receiving a vaccine, compared to those who are physically inactive.

Exercise and physical activity must be part of the solution set in order to not only get through this pandemic, but also to alleviate the pressure on the health care system.

Physical activity and sport are important assets to a healthy society, their revival is crucial!

It is imperative to:

1- Recognize that the professionals who supervise the practice of physical activity are essential (trainers, kinesiologists, and coaches)

2- Relaunch the practice of supervised physical activity and sport for both children and adults.

Let us help you!

#savefitnesscanada #saveyourhealth

On behalf of Fitness Industry Council of Canada I would greatly appreciate your sharing this campaign #SaveYourHealth #SaveFitnessCanada ��

COVID Guidelines for facilities

Posted on January 10, 2022 at 11:40 AM Comments comments (0)


I am posting the:



Effective January 5, 2022, outdoor sports and recreational fitness facilities may open if they comply with the following conditions:

• The number of spectators at the facility at any one time must not exceed 50 per cent of the usual seating capacity, and for a facility that does

not have an area designated for spectator seating, the area is to be limited to 50 per cent capacity (determined by taking the total square

metres of the area, dividing that number by 8 and rounding the result down to the nearest whole number).

• Every outdoor spectator must wear a mask or face covering in a manner that covers their mouth, nose and chin, unless they are entitled to

any of the exceptions set out in O. Reg. 263/20 or are seated with members of their own household only, and every member of the household

is seated at least 2 metres (6 feet) from every person outside their household.

• The person responsible for the facility must ensure that members of the public are to maintain a physical distance of at least 2 metres (6 feet)

from every other person (see capacity section below).

• The person responsible for the facility or permit holder must record the name and contact information of every member of the public who

attends (see screening and record keeping section below).

• Sports, fitness and exercise classes are permitted with the following conditions:

o Physical distancing at 2 metres (6 feet) must be adhered to,

o The person responsible for the facility or permit holder must actively screen participants (see screening and record-keeping section


o Organized sports leagues must submit a safety plan to the facility (see safety plan section below).

• In-person outdoor teaching and instruction are permitted with the following conditions:

o The students must maintain a physical distance of at least 2 metres (6 feet) from every other person in the instructional space, except

where necessary for teaching and instruction that cannot be effectively provided if physical distancing is maintained.

o The total number of students permitted to be in each instructional space at any one time must be limited to the number of persons who

can maintain a physical distance of at least 2 metres (6 feet) from every other person in the space where the instruction is provided.

Full article file:///C:/Users/Administrator/Documents/COVID19_Guidance_for_facilities-for-sports-and-rec-fitness-activities_final.pdf

Winter Solstice

Posted on December 21, 2021 at 7:20 AM Comments comments (0)

Today is Winter Solstice!

The longest night is apon us.  The shortest day.

The Earth's axis rotates where the North Pole has its maximun tilt from the Sun

Every day from tomorrow on we will see slowly move into longer days until we reach 


The winter solstice is almost nine hours shorter than the longest day of the year in June, which is just under 16 hours and 38 minutes long." target="_blank">More information

Positive Bright days to come!

Fitness Trends Report

Posted on December 14, 2021 at 4:30 PM Comments comments (0)" target="_blank">FITNESS TRENDS REPORT                                                                                 NOVEMBER 2021


In November 2021, canfitpro reached out to 54,000+ fitness professionals and 3,500+ fitness business owners from across Canada to participate in our annual Fitness Trends survey. In addition to sharing experiences from the past year as part of a community health check, we encouraged fitness professionals to evaluate and vote on predictions likely to impact the industry in the upcoming year.


…and the results are in!

Canada’s Fitness community is ready to design and deliver new holistic health programs

Uncertainties lead to opportunities as the ‘new normal’ has Canadians seeking fitness programs that support the mind-body connection.

With the widespread adoption of virtual service delivery models1, the fitness community is shifting its focus to developing new program options and

improvements at fitness facilities. This holistic approach will provide greater support to whole-body health for individuals and families.

According to the surveyed fitness professional community, there is shared belief that there are three key new opportunities on the horizon:

Want to Discover More Trends?

Learn what fitness professionals expect to see emerge in 2022.

Download the Fitness Trend Report" target="_blank">Download full Report 

Highlights from Report 


  1. Mind-body programs and classes will become heavily sought after.

    “Ancient methods of health maintenance such as Tai Chi and Qi Gong will gain in popularity.”

  2. Diversity will be king.

    “When designing spaces and programs, we need to ensure the experience doesn’t alienate or exclude 

    but rather accommodates and embraces the uniqueness of all people.”

  3. A renewed relationship with diet and nutrition. 

    “There have been big gains with public acceptance that body size is not an indicator of how healthy one’s body is.”

  4. Fitness as a family will emerge, encouraging physical activity at all ages.

    “Families that move together build positive behaviours with food, physical activity and experience better body confidence.”

  5. Demand for quality will continue to rise “The industry will experience a new demand for quality to maintain and grow client base.”" target="_blank">Is the industry about to witness a new trend?

What will be the impact of the COVID-19 pandemic

extending into another year of fluctuating cases?

Some are predicting a new rehab program to emerge, explicitly focusing on supporting individuals recovering from minor to severe COVID symptoms. ?


Anne Parr canfitpro PRO TRAINER FIS 



The Message of Pain

Posted on November 30, 2021 at 7:35 AM Comments comments (0)

Both emotional and physical pain are messages that we need to stop and pay attention to.


When we feel pain, our first impulse is often to eradicate it with medication. This is an understandable response, but sometimes in our hurry to get rid of pain, we forget that it is the body's way of letting us know that it needs our attention. A headache can inform us that we're hungry or stressed just as a sore throat might be telling us that we need to rest our voice. If we override these messages instead of respond to them, we risk worsening our condition. In addition, we create a feeling of disconnectedness between our minds and our bodies.


Physical pain is not the only kind of pain that lets us know our attention is needed. Emotional pain provides us with valuable information about the state of our psyche, letting us know that we have been affected by something and that we would do well to focus our awareness inward. Just as we tend to a cut on our arm by cleaning and bandaging it, we treat a broken heart by surrounding ourselves with love and support. In both cases, if we listen to our pain we will know what to do to heal ourselves. It's natural to want to resist pain, but once we understand that it is here to give us valuable information, we can relax a bit more, and take a moment to listen before we reach for medication. Sometimes this is enough to noticeably reduce the pain, because its message has been heard. Perhaps we seek to medicate pain because we fear that if we don't, it will never go away. It can be empowering to realize that, at least some of the time, it is just a matter of listening and responding.


The next time you feel pain, either physical or emotional, you might want to try listening to your own intuition about how to relieve your pain. Maybe taking a few deep breaths will put an end to that headache. Perhaps writing in your journal about hurt feelings will ease your heart. Ultimately, the message of pain is all about healing.


From DailyOM" target="_blank">


Posted on November 26, 2021 at 4:45 PM Comments comments (0)

Share by Paul Anthony

This is for you. I really like what is said here and am going to try my best to follow it. Thank you to the person who wrote this. May God bless us all as we strive to be a blessing to others at this age, especially to our children.


��Between 60 and death. It's time to use the money you saved up. Use it and enjoy it. Don't just keep it for those who may have no notion of the sacrifices you made to get it. Remember there is nothing more dangerous than a son or daughter-in-law with big ideas for your hard-earned capital.

��Warning: This is also a bad time for investments, even if it seems wonderful or fool-proof. They only bring problems and worries. This is a time for you to enjoy some peace and quiet.

��Stop worrying about the financial situation of your children and grandchildren, and don't feel bad spending your money on yourself. You've taken care of them for many years, and you've taught them what you could. You gave them an education, food, shelter, and support. The responsibility is now theirs to earn their own money.

��Keep a healthy life, without great physical effort. Do moderate exercise (like walking every day), eat well, and get your sleep. It's easy to become sick, and it gets harder to remain healthy. That is why you need to keep yourself in good shape and be aware of your medical and physical needs. Keep in touch with your doctor, do tests even when you're feeling well. Stay informed.

��Always buy the best, most beautiful items for your significant other. The key goal is to enjoy your money with your partner. One day one of you will miss the other, and the money will not provide any comfort then, enjoy it together.

��Don't stress over the little things. You've already overcome so much in your life. You have good memories and bad ones, but the important thing is the present. Don't let the past drag you down and don't let the future frighten you. Feel good in the now. Small issues will soon be forgotten.

��Regardless of age, always keep love alive. Love your partner, love life, love your family, love your neighbor and remember: "A man is not old as long as he has intelligence and affection."

��Be proud, both inside and out. Don't stop going to your hair salon or barber, do your nails, go to the dermatologist and the dentist, keep your perfumes and creams well stocked. When you are well-maintained on the outside, it seeps in, making you feel proud and strong.

��Don’t lose sight of fashion trends for your age, but keep your own sense of style. You’ve developed your own sense of what looks good on you – keep it and be proud of it. It’s part of who you are.

��ALWAYS stay up-to-date. Read newspapers, watch the news. Go online and read what people are saying. Make sure you have an active email account and try to use some of those social networks. You'll be surprised at what old friends you'll meet.

��Respect the younger generation and their opinions. They may not have the same ideas as you, but they are the future and will take the world in their direction. Give advice, not criticism, and try to remind them that yesterday's wisdom still applies today.

Never use the phrase: “In my time.” Your time is now. As long as you’re alive, you are part of this time.

��Some people embrace their golden years, while others become bitter and surly. Life is too short to waste your days on the latter. Spend your time with positive, cheerful people, it'll rub off on you and your days will seem that much better. Spending your time with bitter people will make you feel older and harder to be around.

��Do not surrender to the temptation of living with your children or grandchildren (if you have a financial choice, that is). Sure, being surrounded by family sounds great, but we all need our privacy. They need theirs and you need yours. Even then, do so only if you feel you really need the help or do not want to live by yourself

��Don't abandon your hobbies. If you don't have any, make new ones. You can travel, hike, cook, read, dance. You can adopt a cat or a dog, grow a kitchen garden, play cards, checkers, chess, dominoes, golf.

��Try to go. Get out of the house, meet people you haven't seen in a while, experience something new (or something old). The important thing is to leave the house from time to time. Go to museums, go walk through a park. Get out there.

��Speak in courteous tones and try not to complain or criticize too much unless you really need to. Try to accept situations as they are.

��Pains and discomfort go hand in hand with getting older. Try not to dwell on them but accept them as a part of life.

��If you've been offended by someone – forgive them. If you've offended someone-apologize. Don't drag around resentment with you. It only serves to make you sad and bitter. It doesn't matter who was right. Someone once said: "Holding a grudge is like taking poison and expecting the other person to die." Don't take that poison. Forgive, forget, and move on with your life.

��Laugh. Laugh away your worries Remember, you are one of the lucky ones. You managed to have a life, a long one. Many never get to this age, never get to experience a full life.

My valued friends, enjoy peaceful life at this point in your life ...

Don't worry... be happy. ��

canfitpro 2021 Online: Business & Leadership event

Posted on November 10, 2021 at 3:05 PM Comments comments (0)

Our final online event of the year is next week!

Select your sessions for the canfitpro 2021 Online: Business & Leadership event for your chance to win an Instructor Training Course from one of our amazing sponsors, E5 Collective at a value of USD$186!



Choose between 15 engaging lectures including:


Polar Club Solution - A tool to enhance your members' training experience

10 Steps to Creating the Optimal Virtual Experience

Master the Art of Sales and 2x-4x Your Fitness Revenue in 90 Days

Connecting, Leading and Leaning In

PART 1 - Fitness is Medicine: A Prescription to Get Active

THINK Yourself® A SALES PRO - Create an Irresistible Sales Experience

PART 2 - Building a Medical Fitness Career Path: A New Era Begins and You Can Lead It!

State of the Fitness Industry - Driving Sales Success & Culture

Haven't registered YET?" target="_blank">

Is Massage detoxifying? That is the question

Posted on October 31, 2021 at 1:40 PM Comments comments (0)

Sharing this from a great trainer Drewe,

I bet you’ve been told before that “massage is detoxifying”. But is it actually?


Well, actually - it’s more likely that it’s the opposite: slightly (and temporarily) toxic! Yep, you read that correctly. Let me explain.


Typically when we think of a “toxin” we usually think of substances that we don’t want in our bodies. And whilst that can be the case in some instances, we have to remember that toxicity is not just a function of the substance itself but also of concentration.


By that I mean, anything (yes, even things like water and oxygen) in a concentration that is too high, is technically a toxin for us. That distinction is important in this conversation, because in massage, mostly what we’re talking about are substances normally found in our bodies, that might have accumulated to a point of being too much.


So just the stuff we normally produce, but in concentrations that are too high.


The other thing that is important to know in this conversation is that toxicity can be either localized or systemic.


Now, before we venture any further down this rabbit hole, I think we should note that our biology is wonderfully well equipped to prevent toxic situations, especially on a systemic level. We have multiple organs of filtration that help to remove things when they start to be found in amounts higher than the ideal balance point for us.


This means that any temporary toxicity (like alcohol, for example) is removed in the course of a few hours, and therefore our systems mostly handle that process of detoxification without things ever getting to a point where they are truly, harmfully toxic.


You could say then that (in most cases, for most people), systemic toxicity is a very rare event that likely signals some other grave problem.


But what about localized toxicity?


This is more the realms of massage and manual therapies.


Trigger points (a whole world of conversation unto themselves), are essentially microscopically tiny points of metabolic waste accumulation. They contribute to a lot of discomfort we encounter in our lives and likely complicate all or almost all pain syndromes. Essentially small packets of localized toxicity.


Massage *can* help with these localized patches of toxicity. [key word: can].


And when you do find a therapist that finds and helps a trigger point, what you’re actually doing indirectly is spreading that local accumulation of metabolic wastes into the blood - which means that temporarily you’re freeing toxins into your system!


Now, if it were only this, you might be able to suggest that in the end, we reducing the toxicity of the body - by taking a localized accumulation and spreading it into the system with the end-goal of those things being removed from the body. So whilst temporarily toxic, ultimately detoxifying…


But unfortunately it’s not the only thing to consider here.


With massage we also induce a small degree of muscle fiber [and other cell] damage during a treatment. It’s entirely normal and is much the same as the effect of exercise (so don’t worry, it’s not abnormal, nor actually bad for you).


When muscle fibers (or any cells, really) are damaged, what happens is their internal components leak out into your tissues, and eventually your blood - where those particular components aren’t really supposed to be.


And if it’s not supposed to be there, we can say that its presence is a relatively toxic one - and thus once again we’re temporarily increasing the toxicity of our blood/system.


((It sounds way more dramatic than it is though - because again, our biology is incredibly good at managing this)).


Sometimes we even feel the physical effects of these temporary increases in toxicity - things like feeling sick after a massage, or regional tenderness - or even general malaise. All these are likely symptoms of a temporary increases in systemic toxicity.


It’s worth noting too along that same train of thought, that massages that are harder/deeper, are actually increasing your toxicity even more - because these types of massages cause greater cell damage. Perhaps something to consider if you always feel soreness a day or two after your treatment. It’s really not necessary to feel that way, because much of the benefit of massage can still be extracted with lighter pressure and a more gradual approach.


Whilst the trigger point release might be considered to be a net reduction in toxicity if we look at the end-goal, this damage to the cells is net-new and essentially a creation of the massage. (Not to say that cells don’t die normally, they do - but that process looks very different).


So why do we always hear about massage being detoxifying? Likely by the experience of it feeling GOOD - and the results of it feeling good for most people. From that base, a logical thought process leads us to believe that something bad is leaving our system.


But even though we now know that it’s not really detoxifying (that it’s actually temporarily the opposite), it doesn’t mean that massage feels any less-good, or that it’s any less-valuable.


OH - and I almost forgot - the type of post-massage muscle soreness I mention above and the tenderness that is sometimes felt after massage - it’s more common when you haven’t received a massage for a while. Much the same as the soreness post-exercise, when you haven’t done that exercise in a while. So as you/when you venture back out into the world for your next massage, just know that you’ve likely had a long time between massages, and also you likely have more trigger points.


So go slow - and remember that the level of post-massage muscle soreness you feel is absolutely no indicator of the benefits of the treatment. So there’s also no need to get your regular deep tissue treatment right out of the gates.


Be good to yourself,


Drew & the Navina team.  Thanks for sharing Anne" target="_blank">



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