Anne Parr PRO TRAINER 

   
Senior Specialist

Blog

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

https://www.participaction.com/en-ca/content/open-letter?mkt_tok=NDEzLVhBSi0wODAAAAGCIX3Qk2dixNWFeOOFNZlWm-9hZsuoqxjC1tRrFSIN5lVQOWgkyGZbCnf5EyxJMerjdPXAK7Y--JTmdxoPhE9IxObLhJe6si56fflIUBA" target="_blank">https://www.participaction.com/en-ca/content/open-letter?mkt_tok=NDEzLVhBSi0wODAAAAGCIX3Qk2dixNWFeOOFNZlWm-9hZsuoqxjC1tRrFSIN5lVQOWgkyGZbCnf5EyxJMerjdPXAK7Y--JTmdxoPhE9IxObLhJe6si56fflIUBA

Fitness Trends Report

Posted on December 14, 2021 at 4:30 PM Comments comments (0)

https://www.canfitpro.com/trendsreport/?mkt_tok=NDEzLVhBSi0wODAAAAGBWKmtk8q-CxDt84Ey3Ron6zQkWtzwuohiD6_ZaDRInh4S54lodAnhhKmDT2kjb46z7I-jJRAa7eYNSmUKr6HRBJMgObLD79eR1VtP3b8" 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  https://www.canfitpro.com/wp-content/uploads/2021/12/canfitpro_TrendsReport.pdf" 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.”


https://www.canfitpro.com/trendsreport/?mkt_tok=NDEzLVhBSi0wODAAAAGBWKmtk8q-CxDt84Ey3Ron6zQkWtzwuohiD6_ZaDRInh4S54lodAnhhKmDT2kjb46z7I-jJRAa7eYNSmUKr6HRBJMgObLD79eR1VtP3b8" 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 

 


 

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

https://www.shape.com/lifestyle/mind-and-body/bad-exercise-habits?did=663522-20210816&utm_campaign=your-best-yet_newsletter&utm_source=shape.com&utm_medium=email&utm_content=081621&cid=663522&mid=64730179531" target="_blank">https://www.shape.com/lifestyle/mind-and-body/bad-exercise-habits?did=663522-20210816&utm_campaign=your-best-yet_newsletter&utm_source=shape.com&utm_medium=email&utm_content=081621&cid=663522&mid=64730179531

Always learning from sharing thanks Shape magazine

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.

https://vimeo.com/548195073" target="_blank">https://vimeo.com/548195073

This will be at the canfitpro August Conference.


If interested FIS/PTS or consumer sign up today!


https://www.canfitpro.com/events2021/womenwhoinfluence/?mkt_tok=NDEzLVhBSi0wODAAAAF-IRrJcpHaojfd9J3w9UizBjXfOpRfeTM0_MzTIqsLdvhhyWAmxxiemh6jEyj7W-CSlP0Cc2ROIdD5UQAO8SkjUcSasAl1SFCraJRd9IA" target="_blank">https://www.canfitpro.com/events2021/womenwhoinfluence/?mkt_tok=NDEzLVhBSi0wODAAAAF-IRrJcpHaojfd9J3w9UizBjXfOpRfeTM0_MzTIqsLdvhhyWAmxxiemh6jEyj7W-CSlP0Cc2ROIdD5UQAO8SkjUcSasAl1SFCraJRd9IA


Thanks  Anne 

A PRESCRIPTION TO GET ACTIVE

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

 

A PRESCRIPTION TO GET ACTIVE

 

 

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!

https://getfit.canfitpro.com/RxTGA.html" target="_blank">https://getfit.canfitpro.com/RxTGA.html

canfitpro Online FITPRO April 10th

Posted on April 6, 2021 at 1:50 PM Comments comments (0)

Join our FitPro event for only $69*

We know physical activity and good health go hand in hand. Help your clients improve both physical and mental health by elevating your knowledge, skills and leadership. Join us at canfitpro 2021 Online: FitPro event. Access over 20 sessions on unique and important topics including body image, technology to propel your fitness business forward in 2021, cultivating community, programming, the art of cueing and coaching, and how to diversify your income. With educational tracks in Group Fitness, Personal Training, Technology, Business and Leadership, you’ll be equipped with the knowledge and training from top fitness professionals across the globe.

 

Unite with your fellow fitness professionals, fitness clubs, studio operators and owners and make your presence known. Sit front row at our online main stage in the trade show to access trending topics and products. Don’t miss this jam-packed event sponsored by Human Kinetics.

https://www.canfitpro.com/events2021/fitpro/?mkt_tok=NDEzLVhBSi0wODAAAAF8QtAMoMBujKCGtYXxPeD1lef_XxVES371TByoqXm6dYnyzpFpvLU9JSUut6caL-fLah7Ys2DmsZNs5dDq8J32F-5WsWHyNByhOFUwx_0" target="_blank">https://www.canfitpro.com/events2021/fitpro/?mkt_tok=NDEzLVhBSi0wODAAAAF8QtAMoMBujKCGtYXxPeD1lef_XxVES371TByoqXm6dYnyzpFpvLU9JSUut6caL-fLah7Ys2DmsZNs5dDq8J32F-5WsWHyNByhOFUwx_0

 

Or maximize your savings and attend 3 events for only $249 with our All-Access Pass (April – Aug)

Become a Nordic Pole Walking Instructor

Posted on March 26, 2021 at 8:55 AM Comments comments (0)

Become a Nordic Pole Walking Instructor

NPW Instructor Certification Clinic - Halifax

March 27, 2021, 8:30 a.m. – 5:30 p.m. Atlantic Time

Online via Zoom

 Learn how to methodically teach the effective Nordic Pole Walking technique developed in Europe

 Learn about the scientific and clinical studies of Nordic Pole Walking

 Chief Instructor Trainers: Bill & Esther VanGorder.

 Discuss promotion and marketing support of Nordixx Pole Walking Canada and Atlantic distributors,

Esther & Bill VanGorder of Nordic Pole Walking Nova Scotia.

The course is limited to 12 candidates. Fee: $195.00 plus HST to be paid at time of registration.

The Nordixx Nordic Pole Walking Instructor's 8.5 Hr. Course includes: Pair of Nordixx Global

Walker poles, practical Instruction & Course Package, your own copy of the PowerPoint presentation to

use with your classes, teaching methods and instruction in the proper Nordic Pole Walking technique,

Nordic Pole Walking handouts for you to customize for use with your students, plus a set of Nordixx

Walker Poles. Successful applicants will receive 4.0 CEC credits from CanFitPro Canada, a Nordic Pole

Walking Instructor Diploma, access to online research and training information, Promotional page on

our website & social media for your courses, Instructor prices on all poles and supplies, no charge to

attend future Certification Clinics to update your knowledge and Instructor Information Package.

To Register for the Instructor Certification Course or for more information contact

Esther VanGorder, Nordic Pole Walking Nova Scotia Phone: 902 454 2267

Email: Esther@NordicWalkingNovaScotia.ca Mail: 5545 Stanley Place, Halifax NS B3K2E8

Registration closes 10 days prior to the event.

Bill & Esther VanGorder are Certified Nordic Pole Walking instructors, Directors of Nordic

Walking Nova Scotia and experienced fitness instructors. Bill has a lengthy background in health and

fitness including 28 years with the YMCA & 15 years as CEO of the Lung Association of Nova Scotia. Bill &

Esther have been certified Nordic Pole Walking Instructors for 14 years

https://nordicwalkingnovascotia.ca/instructor.pdf" target="_blank">https://nordicwalkingnovascotia.ca/instructor.pdf


Why getting active is key for women�??s overall health & wellbeing

Posted on March 12, 2021 at 10:35 AM Comments comments (0)

Why getting active is key for women’s overall health & wellbeing

Whether it be 20-year-old tennis phenom Bianca Andreescu, or international soccer icon Christine Sinclair, or up-and-coming WNBA superstar Kia Nurse, Canadian women are dominating the world stage of sports and athletics while inspiring a generation of young women to live an active lifestyle.

 

With March 8th being International Women’s Day, we wanted to shine a light on some amazing Canadian female athletes while also analyzing some of biggest health benefits women can experience when they get active.

 

Unfortunately, despite the recent success of female Canadian athletes across a wide range of pro sports, amateur athletics and Olympic competition, not enough young women are involved with sports and athletics – which directly impacts their chances of embracing physical activity as an adult.

 

A recent study shows that 41 per cent of girls between the ages of three to 17 don’t participate in sport, indicating further that if girls do not engage in sport or physical activity by age 10 there is only a 10 per cent chance she will be active as an adult. That is far too many women missing out on the life-changing effects (both physical and mental) of living an active lifestyle, which obviously becomes even more critical once females enter their 40s, 50s, and 60s.

Keep Reading Find these and more at: https://www.participaction.com/en-ca/blog/4-major-health-benefits-of-women-engaging-in-regular-physical-activity-sport?utm_source=Newsletter&utm_medium=Email_EN&utm_campaign=March_Newsletter2021&utm_content=Hero_link&utm_term=Woman%20doing%20yoga%20at%20home&&&&&cm_mmc=Act-On%20Software-_-email-_-Celebrating%20International%20Women%5Cu2019s%20Day%20%2B%20Our%20Newest%20Active%20Champion%21-_-Woman%20doing%20yoga%20at%20home" target="_blank">PARTICIPACTION - March

3 active tech-tools to help you achieve your goals this year

Posted on February 3, 2021 at 3:15 PM Comments comments (0)

The Active Champions Series is a new monthly showcase of compelling stories from influential Canadians who make physical activity and sport a key part of their everyday lives. We hope these Active Champions will inspire Canadians everywhere to move a little bit more every single day.

https://www.participaction.com/en-ca/blog/3-active-tech-tools-to-help-you-achieve-your-goals-this-year" target="_blank">“Getting outside, being physical, & enjoying some fresh air helps build a relationship with the natural environment & love for the outdoors.”

Smash your goals & resolutions with physical activity

Accomplishing goals, especially around the New Year, can be tricky. But, instead of getting discouraged, why not set yourself up for success with the right know-how and tools to achieve even the toughest of goals? Whether it be nailing a big job promotion, learning a new skill or even just getting a few more active minutes in each week, always be prepared!

 

The same can be said for New Year’s resolutions. With so many Canadians giving up on their resolutions within the first six weeks of the year, it’s important to set reasonable goals and to set yourself up to achieve them.

 

When it comes to physical activity and getting active, be sure to set realistic resolutions and goals that are tailored to you. For example, if you are new to physical activity and are just getting started, don’t expect to run a marathon in a few weeks (if you do, amazing, but don’t stress it). Give yourself time to work toward that goal, get prepared and start moving as much as you comfortably can. By progressing slowly and having a plan in place to address barriers, you’ll be checking off that goal in no time.

 

Tap into some free tech to help you stay motivated to move

Look, we get it, home workout gear and gadgets can be seriously expensive, and where are you going to put all of it? But what if we had you covered with three awesome (and free) tech-related tools to keep you motivated to not only reach your goals and resolutions, but to smash them? Look no further:

 

True North app challenge – No one embraces the cold weather quite like Canadians, so let’s celebrate everything that makes a great Canadian winter with the True North Challenge!

 

Get started by downloading our free app, forming a team of two to eight people, sharing your team code with the rest of your crew and start moving for chances at amazing prizes! Mark your calendar: the challenge starts Monday January 18th, 2020.

 

Kick-starter workout downloadable PDF – One of the hardest parts about achieving goals and nailing resolutions is the very beginning. Getting started can be tough, but don’t stress it, we have your back with this handy and downloadable kick-starter workout PDF. Print it out, tack it up somewhere visible and try to complete it once or twice a week. Then increase the frequency as you get comfortable. Challenge yourself in all the right ways!

ParticipACTION workout videos – Two iconic Canadian organizations, ParticipACTION and the YMCA of Greater Toronto, have teamed up to help Canadians stay active and healthy, no matter where they are in their fitness journey.

 

We have all your workout video needs covered with a new series of videos featured in our app. Our partnership kicks off with a trio of new in-app videos focusing on the different levels of exercise intensity.

 

The True North Challenge is coming to the

https://www.participaction.com/en-ca/blog/3-active-tech-tools-to-help-you-achieve-your-goals-this-year" target="_blank">PARTICIPACTION 

Let's Move: Virtual Wellbeing Interventions to Combat Isolation

Posted on January 26, 2021 at 8:40 AM Comments comments (0)

Tuesday, January 26th

2:00 pm EST / 1:00 pm CST / 12:00 pm MST / 11:00 am PST / 3:00 pm AST

50 minutes of education followed by 10 minutes of Live Q&A

All are welcome, but space is limited.

This is a Free Education Event with an optional CEC Quiz available for purchase

Click Here to Register!

In this webinar you will learn:

How to bring your clients and participants together online to promote social connections.

Ideas to pivot your adult gym-goers online while maintaining your business income (with Fyonna Vanderwerf).

About online activities that enhance health and stress resiliency within the Actively Aging population (with Tiffany Moffatt).

How to nurture online groups that support moms, kids, and families (with Alison Coombs).

Register now!

Only a few spots remain for today’s webinar at 2:00 PM EST. Register now to learn how to help your virtual communities thrive and stay positive in the dark days of a pandemic winter.

See you at the webinar!

 

canfitpro Certification Department

 

 

P.S. Not yet certified to teach group fitness? Until January 31st, take $100 off the Fitness Instructor Specialist certification package 1 with code SCHOOLFIT. The course is offered virtually, facilitated live by a PRO TRAINER (like two of today’s webinar Presenters, Tiffany and Fyonna)! Learn how to bring people together, teaching group fitness online, and in-person. Click here to learn more and register for a course!

 


Unlock Ypur Hips Flexors

Posted on January 15, 2021 at 9:15 AM Comments comments (0)

Unocking your hip flexors and why it is so important:

 

The "Hidden Survival Muscle" In Your Body Missed By

Modern Physicians That Keep Millions Of Men And Women

Defeated By Pain, Frustrated With Belly Fat, And Struggling

To Feel Energized Every Day…

 

… because it's tight hip flexors.

 

 

 

You see, our hip flexors are the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk and step.

Everything goes through the hips.

And when our hip flexors tighten it causes a lot of problems in ordinarily healthy and active people, like us.

Before I reveal how most people end up having tight hip flexors yet never realize it, let me introduce myself.

My name is Mike Westerdal and I'm a national best-selling fitness author, sports nutrition specialist, personal trainer, Iron Man magazine contributor and founder of the internet's longest-standing strength site, CriticalBench.com.

In a moment, I'll reveal to you the 10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body.

But first, let me explain just how deep-rooted the problem is.

 

 

https://www.unlockmyhips.com/?hop=mm3584" target="_blank">https://www.unlockmyhips.com/?hop=mm3584

I thank the author Rick Weslerdal CPT CHECK THIS OUT

11 Dynamic Stretch Exercises

Posted on December 22, 2020 at 7:55 AM Comments comments (0)

I found these awesome stretches - note will do in online classes today with options not in the article.

11 Dynamic Stretch Exercises To Assist With Massaging Hard To Reach Muscles For Instant Relief

 

Stiff joints and tight muscles:

https://www.gymguider.com/stretch-exercises-mobility-stiff-joints-and-tight-muscles/" target="_blank">https://www.gymguider.com/stretch-exercises-mobility-stiff-joints-and-tight-muscles/


Will add recording later today with options for those with knee & hip modifiations.



canfitpro 2020 Virtual Series - featuring the Personal Training Summit

Posted on November 12, 2020 at 3:35 PM Comments comments (0)

�� Join me for the explosive finale to the canfitpro 2020 Virtual Series – featuring the Personal Training Summit!⁠

��️‍♀️ With 20+ sessions and intensives, 20+ presenters and 6 specialized tracks to choose from, it’s the must-attend event of the year.⁠

 

��️‍♂️ Get the one-day pass for just $79.

 

 

Register now at canfitpro2020.org!

 

 

#canfitpro #canfitpro2020

This is the last of 3 Virtual series love the first two with Sargent Ken's sessions fun and so appropriate for how life is now.

Mindy and husband gave some great receipies and allowed us to cook seeing them in their kitchen for eating plant base.


 

 

 

How to Avoid Getting Nauseous When You Exercise

Posted on August 1, 2020 at 12:45 AM Comments comments (1)

How to Avoid Getting Nauseous When You Exercise

Thank you to                                     By Paige Smith • Nov 14, 2019

How to Avoid Getting Nauseous When You Exercise

You’re halfway through a three-mile run, intense pilates class, or round of your weight circuit when — suddenly — you’re feeling nauseous.

 

Despite your best intentions to push on with your workout, you’re forced to stop, sit down, and struggle just to take steady breaths. Within moments, your body feels zapped of energy. What little strength you have left is used to fight back a gag reflex.

 

Sound familiar?

 

Exercise-induced nausea is a common phenomenon, one that most people — fitness experts and novices alike — have experienced at some point.

 

For more tips about how to maximize your workout sign up for Openfit for free today.

 

 

Kyrin Dunston, MD says vomiting during or after exercise usually has to do with one or more of the following factors:

 

hydration (too little or too much)

nutrition (whether or not you’ve eaten, and what you ate)

workout intensity vs. baseline fitness level

specific exercise

anxiety

gastrointestinal dysfunction

a serious medical condition

The cause of your exercise-induced nausea may not be evident at first, but one thing’s for sure: throwing up when you’re trying to work up a sweat is zero fun. Not only does it derail your workout, but it also makes it difficult to feel motivated and excited to continue challenging your body.

 

The good news? That turbulent feeling in your stomach is avoidable if you take the proper precautions.

 

 

nauseous after workout- drink water

 

1. Eat and Hydrate Properly

To prevent nausea, be smart about when and how you fuel your body before a workout. Kristin McGee, an ACE-certified personal trainer based in New York City, recommends giving yourself at least an hour to digest a meal before you start moving. Keep pre-workout meals light, and be sure to include both proteins and carbs if you can. If you’re hungry and can’t wait an hour to work out, opt for a banana, handful of raisins, or an energy gel, all of which can be digested quickly.

 

As for fluids, make sure you’re hydrated, but don’t overdo it. There’s no need to chug all the water in your 24-ounce bottle 10 minutes before you start your run — an eight-ounce glass or two will do the trick.

 

And though sports drinks can help replenish lost minerals, the high sugar content of many of them can subvert your hydration efforts. Replace these sugary beverages with Openfit Fuel, our energizing pre-workout supplement, which contains no added sugars.

 

Dunston says it’s important to consume sports drinks in accordance with the duration and intensity level of your workout. Good old-fashioned H20 is sufficient under most circumstances, but for those seeking an edge during particularly tough or long workouts, try a low-sugar sports drink that maximizes fluid absorption and replenishes lost electrolytes.

 

Possible Cause: Too much or too little food and water

Dunston says dehydration — when your body doesn’t have enough water to function optimally — is a significant cause of exercise-induced nausea. The other possibility? You guzzled too much H2O, and your stomach is overly full.

 

“How recently you have eaten and what you ate before your workout can be issues as well,” says Dunston. “Low blood sugar, or hypoglycemia, is particularly a problem if you work out in the morning and don’t eat anything beforehand.” If that’s the case, Dunston says you’ll usually experience both nausea and dizziness.

 

Overeating before exercise also pits your stomach against your muscles. Dunston says the body moves blood to the gastrointestinal system to help with digestion, but if you exercise on a full stomach, your body also has to send blood to your muscles to support their movements. When your body tries to handle both digestion and strenuous exercise simultaneously, there isn’t enough blood flow to assist with digestion, Dunston says. Nausea can result.

 

“Nausea is a precursor to vomiting,” says Dunston. “Dumping out the food in the stomach is one way the body can alleviate the blood supply problem.”

 

 

nauseous after workout- take it easy

 

2. Take it easy

If you haven’t prepared your body for a specific type of exercise or intensity (like running five miles at a seven-minute pace, or swimming laps non-stop for 30 minutes), don’t go at it full force. When you’re not used to a certain speed, distance, or movement, it’s essential to ease into it and adjust your expectations accordingly.

 

“Keep the intensity level within your tolerated range,” says Dunston. In other words, don’t assume you can handle a hilly six-mile trail run if you’ve only ever jogged on the comparatively flat streets of your neighborhood.

 

Make an effort to approach new workouts and movements with equal parts enthusiasm and caution. When you do feel ready to increase your pace, distance, or reps, do it gradually, and be sure to notice when your body starts to feel overworked so you can back off before you hit your breaking point.

 

Possible Cause: Overexertion

The line between pushing yourself to run two more minutes and pushing yourself to the point of nausea can be blurry. Exercise isn’t supposed to be easy (it’s meant to challenge you, after all), but it shouldn’t make you so sick that you can’t complete a workout.

 

McGee says overexertion can lead to nausea.

 

“If you’re exercising at an intense level or pushing yourself past your threshold, your body reacts by increasing blood flow to your muscles, heart, lungs, and brain so your body can process energy and continue working out,” she says. “When this happens, blood is diverted away from your stomach and that can make you feel sick.”

 

 

nauseous after workout- warm up

 

3. Warm-Up Properly and Avoid Exercising in Extreme Conditions

If you go from sitting at your desk to running at full speed without a sufficient transition period, you’re going to overexert yourself before you even get into your workout.

 

To prevent nausea by overexertion, McGee says it’s crucial to warm up your muscles before you start working them. Depending on your workout, you can jog lightly for five to 10 minutes, walk briskly for a few minutes, or do some dynamic stretching to boost blood flow, activate your central nervous system, and optimize strength, power, and range of motion.

 

Another tip? Avoid working out in extreme conditions, says McGee. Exercising in overly humid or hot environments can lead to heat exhaustion, nausea, and dizziness if you’re not careful.

 

If you love hot yoga or outdoor runs in the summer, don’t stress — stay adequately hydrated and start slow to give your body time to adjust to the high temperature.

 

 

Other Possible Causes of Nausea While Exercising

1. Disorienting movements

“Specific exercises, particularly those that contract the abdominal wall muscles and those that require head twisting can induce nausea as well,” Dunston says.

 

Moves like crunches apply extra pressure to the stomach, says Dunston, while twisting motions can cause the inner-ear vestibular system — the network of sensory components in charge of our sense of balance — to become disoriented.

 

Anyone who’s ever closed their eyes during sit-ups or tried to do camel pose at the end of a yoga class knows what happens when your body feels off balance: you get nauseous.

 

2. Performance anxiety

If you’re involved in a competitive event in which there’s enormous pressure to succeed — like a race, sporting match, or weightlifting competition — you might experience occasional or constant performance anxiety, which can cause you to feel overly nervous and nauseous.

 

You don’t have to take the starting line of a 10K or Tough Mudder to feel anxious, though. Dunston says any exercise under pressure can cause serious nerves. “It could be as simple as being in a new [workout] class where you are concerned with keeping up and looking good,” says Dunston.

 

3. Larger health concerns

Dunston says exercise can sometimes exacerbate the symptoms of gastrointestinal disorders and other health conditions, causing nausea and other problems.

 

“If the nausea persists despite addressing all of the above concerns, it’s best to see a doctor to be evaluated for underlying potential health issues that need to be addressed,” says Dunston.

 

 

What to Do if Your Workout Makes You Nauseous

Even when you think you’ve done everything right, sometimes nausea just happens. When that horrible, sick-to-your-stomach sensation starts to creep up on you, Dunston says it’s best to rest for a few minutes. Stop what you’re doing and find a something sturdy to sit or lean against.

 

If the nausea doesn’t subside, “it might be best to call it quits for the day or lower the intensity of the activity,” says Dunston.

https://www.openfit.com/avoid-throwing-up-after-exercise#:~:text=Possible%20Cause%3A%20Too%20much%20or,your%20stomach%20is%20overly%20full.


I am sharing this because met a young lady yesterday that gets nauseous every class she does says she likes feeling.

For a healthier workout recognizing this is important next step is to learn how to learn to stop.

Have a healthy day.  Anne 

canfitpro FIS Virtual Certification Course/Exam

Posted on July 21, 2020 at 11:15 AM Comments comments (0)



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8 Exercises for Sciatica and Lower Back Pain Relieve

Posted on July 8, 2020 at 11:30 AM Comments comments (1)

https://www.gymguider.com/8-exercises-relieve-sciatica-pain/" target="_blank">8 Exercises for Sciatica and Lower Back Pain Relieve

If you suddenly start feeling unexplainable pain in your buttock, lower back or thigh, chances are that your sciatic nerve is not doing quite well. The sciatic nerve is the largest single nerve in the human body that plays the crucial role of connecting the spinal cord with the leg and foot muscles. Unfortunately, every person alive has about 40% chance of experiencing some form of sciatic pain at some point in their lives. While it might not be a chronic condition for most people, even infrequent sciatic pain can be frustrating and devitalizing – it can feel like a bad leg cramp or like an electrical tingling, it can appear anytime you get up or even sneeze, and it can last for weeks.

 

While over-the-counter medications can offer some relief from the pain, they rarely address the underlying inflammation that’s the real root of the problem. Luckily, there are other, highly effective and drug-free sciatica treatments that can provide a long-term relief alongside with some extra health benefits. Read the rest of this article to learn more!

What causes sciatica?

Sciatic pain, or sciatica, is most commonly caused by compression or irritation of the sciatic nerve that runs from each side of the lower lumbar and lumbosacral spine through the buttock and all the way down to the foot and in most cases, it’s the piriformis muscle (a small hip rotator muscle located in the buttock region) that irritates the nearby sciatic nerve, thereby causing pain and numbness. That being said, the nerve roots that exit the spine to form the sciatic nerve are very sensitive and can easily be irritated and a variety of back problems can also contribute to sciatic pain, including preexisting lumbar spinal stenosis, degenerative disc disease and/or spondylolisthesis. The pain can be made even worse if you’re overweight and physically inactive, or if you regularly wear high heels.

 

Symptoms

The specific symptoms of a troubled sciatic nerve can be different depending on how much the spinal nerve is compressed. They come in a great variety, ranging from nerve pain, numbness, electric tingling to reduced reflexes in your Achilles tendon and knee and fatigue, weakness or loss of feeling in your legs or feet. The symptoms most people experience are primarily felt in the buttock or in the back of the thigh, but they can also affect the calf, lower back and toes. For some people, sciatic pain can be severe, chronic and debilitating, while for others it might be infrequent and less intimidating, but with the potential to get worse. Therefore, addressing it on time and with adequate methods is a must for anyone looking to maintain optimal health.

 

In cases where the cause of sciatica is lumbar disc herniation, surgery is the most common approach. The procedure involves removing the portion of the herniated disc that is pinching the nerve. Fortunately, up to 90% of people recover from sciatica without surgery.

Exercises for reducing sciatic pain

You don’t have to use medications to treat your sciatica – they offer only short-term effects and never really fix the issue (with the rare exception of some hardcore anti-inflammatory drugs, perhaps). If you’d rather solve the problem on a more natural and more effective way, exercise is a fantastic way to both improve your overall health and get rid of your sciatica nightmare once and for all. However, if it’s too strenuous or intense, your problems could only get worse and therefore, we recommend taking it easy and creating a stretching routine with simple exercise that will actually do wonders for your back, buttock and leg muscles. Here are the best exercise stretches for strengthening your back, improving your posture and preventing or eliminating sciatic pain:


 

 

#1. The standing back twist

This exercise is great for people who are less then optimally flexible and have little experience with more advanced exercises. Place your left foot up on a chair, place your right hand on your raised knee and have your left hand rest on your hip. Turn your entire upper body to the left side as far as you can without causing pain, but keep your hips facing forward. Hold the final position for 30 seconds, then release and repeat on the other side.

 

#2. The knee raise

Lie on your back and draw one knee to the chest while keeping the other leg straight and resting on the floor. Press it against your chest, pushing it as far down as you can, and hold the position for 30 seconds. Make sure that your shoulders are firmly planted on the floor.

#3. The two-knee twist

Lie on your back, extend your arms to both sides, forming the letter “T” and bend both knees together. Keeping your shoulders on the floor, turn both of your knees out to one side and hold the position for one minute, then repeat on the other side.

#4. The single leg twist

Lie on your back with extended arms and bend the left knee to a 90 degree angle, while keeping the other leg straight. Place your right hand on the bent knee and turn your upper body to face the left arm and hold the position for 30 seconds, then repeat on the other side.

#5. The twisted lunge

Take a step forward with your left leg and bend the knee, keeping the other leg out behind you. Your feet should be about one leg’s length apart. Twist your back to place your right elbow on the outside of the bent knee and hold for 30 seconds, then repeat on the other side.

#6. The seated twist


Sit on the floor with your legs extended straight in front of you. Bend your knees and put your feet on the floor, then slide your left foot under the right leg to the outside of your right hip, bent at the knee, and lay the outside of the left leg on the floor. If this feels too uncomfortable, just keep your left leg extended in front of you. Then, bring your right foot over the left leg and place it on the floor just outside of your left hip (the knee should point directly up at the ceiling). Put your right hand on the floor behind you, twist the torso toward the inside of your right thigh and set your left upper arm on the outside of your right thigh, near the knee. Hold the final position for 30 seconds, then repeat on the other side.

#7. The cat exercise

Get on all fours, bend your back down as much as you can and lift your chest by pulling the shoulders back. Hold for 10 seconds while breathing slow and deep. Return to a flat back, then perform an opposite movement by raising your back as much as you can and tucking your chin into your chest. Hold for 10 seconds, then release and repeat.

 

#8. The child’s exercise


End your routine with this easy exercise that will relieve all stress that has accumulated in your back. Get down on all fours then move your body backward toward your heels and sit on them, keeping the upper body resting on the floor and your arms extended in front of you. Take a moment to really relax the entire body and hold the position for as long as necessary.

Shared from GymGuider.com

https://www.gymguider.com/8-exercises-relieve-sciatica-pain/" target="_blank">https://www.gymguider.com/8-exercises-relieve-sciatica-pain/

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Posted on June 18, 2020 at 4:35 PM Comments comments (0)

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Discover The Secret To Unlocking Your Shoulders In Just Minutes So That You Can Get Back To Your Workouts & Pain Free Life�?�

Posted on March 1, 2020 at 11:00 AM Comments comments (0)

Discover The Secret To Unlocking Your Shoulders In Just Minutes So That You Can Get Back To Your Workouts & Pain Free Life…

Former Shoulder Pain Sufferer Reveals “4 Strategies To Reduce Pain” and Prevent Injury From a Unique 3-Step Method That No One Else Will Tell You About.

By: Mike Westerdal, CPT, RKC

Powerlifter, Best Selling Fitness Author

and former sufferer of shoulder pain

 

Dear Friend,

 

 

It’s true, close to 40% of all injuries related to resistance training affect the shoulder, making it the number one cause of pain in the gym.

 

Doesn’t that make you wonder how some people are able to train with 100% effort month after month, without ever having to slow down due to a nagging injury caused by shoulder pain? And it doesn’t seem like they spend extra time warming up or have to limit their exercise selection?

 

If so, I’ll tell you how they do it.

4 Strategies to Avoid Shoulder Pain that were taught to me by injury specialist and exercise physiologist Rick Kaselj, MS.

STRATEGY TO AVOID SHOULDER PAIN #1

WARM UP THE MUSCLES & NOT JUST THE JOINT - Total warm up of all major muscle groups & joints is key 

- neck to toes.

Quick Fix: During your warm up add resistance to wake up the muscles of the shoulder, rotator cuff and shoulder blade so they are ready to protect and prevent a shoulder injury.

STRATEGY TO AVOID SHOULDER PAIN #2

DON’T GET STUCK IN THE TRADITIONAL SHOULDER PAIN CYCLE

TRADITIONAL SHOULDER PAIN MODEL

 

STEP 1: REST, ICE, DRUGS, SAFE

EXERCICES

At some point in your lifting career you come home and your shoulder just feels extra sore and you know something isn’t right so you take some anti-inflammatory pills and throw an ice pack on. It’s not a big deal and part of playing sports and training hard right? Hopefully in a few days it will be completely better, but usually some kind of discomfort or pain lingers. That’s no reason to miss a workout though. I know what’s on your mind, you can always avoid a few exercises that cause it to flare up or just train legs.

 

STEP 2: DOCTOR

Eventually this gets old and if it doesn’t feel better after a few weeks or months it’s probably time to visit the doctor to find out what’s going on. After using up a sick day and sitting for an hour in the waiting room it’s pretty annoying when the doctor tells you to rest, ice, and don’t do things that hurt. Seriously? If your insurance isn’t that great you’ll probably have to go back to your primary care doctor to get a referral to see a specialist. They’ll have you do an MRI which is super expensive. You’ll have to schedule another appointment for that though.

 

STEP 3: DIAGNOSIS

After the MRI you’ll get the diagnosis at your next appointment. How many appointments is that so far? I’ve lost track already…sigh

 

STEP 4: PHYSICAL THERAPY

You are advised to go to a physical therapist. If you’re in luck, your therapist has worked with athletes in the past. But who are we kidding? Most of the people in the center are not physically fit at all.

 

STEP 5: MISCELLANEOUS MODALITIES

Modalities you might be exposed to include hot packs, cold packs, ultrasound and electrical stimulation to name just a few.

 

STEP 6: STRETCHING AND STRENGTHENING

Once your insurance runs out or you think you know the stretches and strengthening exercises well enough you can continue with the rehab on your own time.

 

STEP 7: MRI

If it still doesn’t feel better it’s time for another MRI……cha-ching, the cost is really adding up fast.

 

STEP 8: PHYSICAL THERAPY, CORTISONE INJECTION, SURGERY

Next you can try more physical therapy or you can cover the symptoms with a cortisone shot that will numb the pain for a couple months. After that there’s always surgery, but something in your gut tells you that’s not what you really need. Listen to your instincts.

- Been through lots of shoulder pain done all the above.  

Suggests

TRATEGY TO AVOID SHOULDER PAIN #3

DEAL WITH THE ROOT CAUSE OF THE PROBLEM…NOT THE SYMPTOMS

- makes good sense.

“Neither Strengthening nor Stretching Will Help You Until The Shoulder Joint Has Been Reshaped Into a Pain Free Joint.”

While strengthening is important, it needs to be done when the shoulder joint has been reshaped into a pain-free shoulder joint. If you have not reshaped the shoulder joint into a pain-free joint, you are just adding more strength to a painful joint and making the problem worse. In time this stress leads to repetitive shoulder injuries, increased shoulder joint damage and shoulder pain.

 

In the next strategy I’ll share with you how to re-shape your shoulders so that when you strengthen them you will NOT be causing more damage.

 

STRATEGY TO AVOID SHOULDER PAIN #4

RESHAPING THE SHOULDER JOINT CAN ACTUALLY BE EASY (WITH THE SR3-METHOD)

......https://www.fixmyshoulders.com/

After improving the quality of life for my family, I became a “believer” in Rick and practically begged him to team up with Critical Bench and allow me the privilege of sharing his new Fix My Shoulder Pain System utilizing his trademarked SR3 Method.

 

WHAT IS THE SR3 METHOD?

This led to the creation of the SR3 Method which is based on one key concept: Reshaping your shoulder from a painful shoulder joint to a pain-free shoulder joint.

I know it sounds amazing but let me show you how you can do this for yourself and have your painful shoulder move into a pain free shoulder.

 

PART 1: ALIGNMENT

The first part of the SR3 method involves using the concept of alignment. In order to begin reshaping your shoulder you need to make sure your shoulder joint is in ideal centration – the best possible position. The SR3 method will show you how to do this.

PART 1: ALIGNMENT

The first part of the SR3 method involves using the concept of alignment. In order to begin reshaping your shoulder you need to make sure your shoulder joint is in ideal centration – the best possible position. The SR3 method will show you how to do this.

 

 

PART 2: TISSUE QUALITY

The second part of the SR3 method is improving tissue quality. With ongoing pain and injuries the tissues change over time. This leads to the shoulder reshaping into a painful shoulder joint. This could cause dysfunction, less movement, poor circulation, less malleable muscles, stiffness around the shoulder joint and tight ligaments.

 

This all ends up affecting the positioning of the shoulder blade, leading to the shoulder blade changing its tilt. This biting tilt leads to the most common shoulder injury – a rotator cuff injury. The SR3 method will show you how to reposition this tilt and experience a pain free shoulder.

PART 3: ACTIVATION & ENDURANCE

Activation is turning on the right muscle in the shoulder to decrease the stress on the rotator cuff, provide stability to the shoulder joint and allow you to layer on strength to your shoulders.

 

Finally, and something that is often overlooked, is the concept of endurance when it comes to a shoulder pain relieving program. The reality is your shoulder muscles to be able to work for a long period of time in order to prevent the shoulder joint into reshaping into a painful shoulder joint again. By focusing on endurance you can ensure the shoulder joint muscles will hold the shoulder joint in a pain-free position after shoulder reshaping has occurred.

To learn more https://www.fixmyshoulders.com/

Also see at end on ebook Fix my Knee Pain

Good information sharing from Anne 

Taking Care of Self for the New Year

Posted on December 31, 2019 at 10:30 AM Comments comments (0)


Wishing all a Very Prosperous New Year with Peace and Honesty. 

All the Best Anne 

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Posted on April 20, 2019 at 7:50 AM Comments comments (3)

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