Tips for staying healthy, to the latest trends in exercise and nutrition
I want to help you lose weight, build muscle, and be the healthiest version of yourself. If you don’t already know, I built Blended Athletics, one of the top-rated gyms in Canada and the best gym in Dartmouth. Over the last decade, I have helped thousands of people achieve their fitness goals. I have a real company with real employees, and I practice what I preach. I have built two successful companies, a gym and a digital marketing firm, all while maintaining a healthy weight and feeling good. For the past two decades, I have been studying and working on becoming the best version of myself, and I want to share my knowledge with you.
Before we get into the basic principles you need to follow to have success yourself, let’s talk about prosperity. Prosperity is having more than enough of everything that is essential for your survival. It’s not dependent on one thing – money, a car, a house, a job, or a relationship – it’s having more than enough of everything that you want and need. It’s abundance and affluence. Now, go back and read that again because the most important part of prosperity is your SURVIVAL. No matter what your situation is, remember that your health is the most important thing. Without it, nothing else matters.
I grew up in Bridgewater, Nova Scotia, with two sisters and a brother. We were taught the difference between good and bad foods and encouraged to play sports and exercise. I have never been considered overweight. I’m telling you this because I don’t have any dramatic success stories to share. I have years of hard work and consistency, and a mindset of sustainability.
If you’re reading this thinking that I can’t relate to your situation, ask yourself why you think that matters in the first place. It doesn’t matter who you are or who I am – what matters is that I’m going to tell you the secret to long-term success. It’s not a 6-week challenge or a 90-day program. I’m going to tell you that you can have the same success with maintaining your weight long-term if you follow the same steps I’m going to outline below. I want to show you exactly what you need to do to turn your life around. Unfortunately, most of you won’t follow through with these steps, but for those who do, congratulations – you are part of the minority when it comes to taking your fitness and health seriously. For those of you who struggle with execution, contact us, hire a coach, or join a gym community.
1. Change your Mindset and Change the Game
If you want to be healthy, you have to start seeing it. I look for prosperity everywhere I go. You, on the other hand, might be seeing scarcity instead of abundance. You’re told to eat all your food, save your money, and be happy with what you have because you’re better off than people in other countries. Statements like these might be well-intentioned, but they come from a scarcity mindset.
You need to flip that and develop a prosperity mindset. Start seeing prosperity in everything. Reinforce that there is abundance in the world. Fill your eyes up with prosperity. Be open to seeing what your life could really be like. Most of us are surrounded by people with limited thinking because they are worried and have been told their whole life that scarcity is their reality. The hardest step you may have to take to change your mindset is changing the people you spend all your time with. This is why joining the right gym is so important. Joining a gym for $7.99/week will surround you with mindsets of people who want to spend $7.99/week on a gym membership. One of the results I’m always most proud of at Blended Athletics is the friendships, relationships, and professional business deals that happen within the walls of this gym!
2. Make a Decision to be Prosperous and Happy
You have to make a decision that prosperity is for you. Someone out there will become prosperous. The question is, will it be you? When you decide to become prosperous, reinforce that decision daily. Understand that you will need to be healthy to create prosperity in your life. You’re actually selfish if you don’t commit to looking after yourself because the day will come when being unhealthy will require people in your life to take care of you, and that is what scares me personally more than anything else in life
3. Change how you talk about Exercise and Food
Notice how you speak about these topics, and consider whether you are negative or positive. People often demean things that they have given up on, so pay attention to the language you use. For example, do you say things like “the gym isn’t for me” or “I don’t care about being in shape”? These kinds of statements can indicate that you have given up on exercise. Instead, try to speak positively about exercise and focus on the benefits it can bring.
Similarly, pay attention to the conversations you have about food with your friends and family. If you constantly complain about your diet or body, it can limit your ability to make positive changes. Remember that many people struggle with healthy eating and living, so don’t be too hard on yourself. Instead, focus on the positive aspects of healthy food and the benefits it can bring.
Take some time to audit your thoughts and language about exercise and food. For the next 24 hours, pay attention to what you say and try to make a conscious effort to speak more positively. This can help you to change the way you think about these topics and ultimately lead to positive changes in your behavior.
4. Water is Essential for your Body
Water is a vital component of our health and wellbeing, yet many of us do not prioritize it. By increasing our water intake, we can make a huge difference in our health. If you’re looking to improve your health, start by making water a priority. The general rule of thumb is to drink 1L of water for every 50lbs of body weight if you are active. If you are overweight, start with 1L for every 75lbs of body weight. This may seem simple, but it can be one of the hardest steps on your journey to better health. Staying hydrated is key to keeping your body functioning properly and allowing it to heal and perform at its best. It is the cheapest and easiest way to improve your body’s physical appearance. Water is essential for overall health, so make sure you are drinking enough each day!
5. Quit waisting your calories on stupid stuff
Too many people these days are wasting their hard-earned calories on things that don’t even taste good. Processed foods, sugary drinks, and empty calories abound, and it’s all too easy to mindlessly consume them without getting any real enjoyment out of the experience. Life is too short to waste your calories on stuff that doesn’t satisfy you, so make an effort to cut out the junk and focus on eating things that are actually worth the calories. Indulge in a delicious home-cooked meal, savor a glass of fine wine, or treat yourself to a rich and creamy dessert. Whatever you choose, make sure it’s something that you’ll enjoy and appreciate.
Before we go any further I want to share a story because the following should really hit home for all you Canadians. A few years ago I had a client who wanted to make some big changes and as we dug into his day to day life I learned that he drank three large double doubles from Tim Horton’s every day. I’ll take you through the math real quick. There are 270 calories in a large double double. Therefore he was drinking 810 calories a day, which resulted in 5670 calories a week and about 22,680 calories a month. There are 3500 calories in a pound so by simply cutting out the cream and sugar from his coffee alone he in theory would lose about 6lbs a month. I encourage you to audit what you are putting in your mouth everyday and determine what truly brings value to you.
6. Escape the Diet Traps
There are health traps out there that you might be convinced are the things that you should do. They are actually traps built by gym owners, fitness influencers, and other health practitioners to trick you. You need to avoid them at all costs. Here are some examples of these traps:
Trap #1:
Although they can be a great way to jumpstart your fitness journey, 6 week challenges or 90 day programs are not the answer to sustainable fitness. The problem with these types of challenges is that they are not sustainable in the long term. Once the challenge is over, it is all too easy to fall back into old habits. Furthermore, these challenges often focus on short-term results rather than long-term sustainable change. While you may see some initial results from a 6 week challenge, sustainable fitness requires making permanent changes to your lifestyle. If you’re looking for sustainable fitness, skip the 6 week challenge and commit to making the lasting changes I’m talking about in these 8 steps.
Trap #2:
Social media fitness challenges can be a great way to get people moving and motivated. However, they can also be dangerous. In recent years, there have been several reports of people sustaining serious injuries while participating in social media fitness challenges. In some cases, the challenges require participants to do dangerous movements. In other cases, people simply overexert themselves trying to keep up with the challenge. Either way, the main problem is that there is a start date and an end date. That is not how fitness and health works!
Trap #3:
Fad diets like Keto, the South Beach Diet, or the Paleo diet are often not the answer when it comes to sustainable health and fitness. These diets are difficult to stick to long-term, and they can lead to nutrient deficiencies and other health problems. They do work because they make you focus on what foods you are putting in your mouth and your motivation and the structure keeps you from eating junk calories that put you into caloric excess, but as soon as you stop following the diet, you’re likely to regain any weight you may have lost. Lifestyle changes that you can stick to for the long haul are not sexy, but they are the answer to success. If you can make these changes, you’ll be on your way to sustainable health and fitness.
Trap #4:
Lastly, there are many weight-loss supplements on the market that claim to be the easy solution to shedding extra pounds. However, the vast majority of these supplements are ineffective and a waste of money. If you are going to spend money on supplements, I recommend focusing on three that promote muscle growth rather than weight loss: Omega 3 Fish Oils, Protein Powder, and Creatine. Building muscle can help you lose fat in the long run, which is the real key to successful weight loss.
7. Understand Calories
We need to improve nutritional literacy in this country. Do you know what a calorie is or how to read a food label? When it comes to calories, there are many misconceptions. For example, people often think that all calories are bad. This simply isn’t true. In fact, calories are an essential part of a healthy diet. Calories provide your body with the energy it needs to function properly. The key is to create a balance between the number of calories you consume and the number of calories you burn. In general, when these two numbers are in balance, you will maintain a healthy weight. If you consume more calories than you burn, you will gain weight. And if you burn more calories than you consume, you will lose weight. To better understand how this works, let’s take a closer look at what calories are and how they affect your body.
What are Calories?
A calorie is a unit of energy. When you hear someone say they’re on a “1,800-calorie diet,” this simply means they’re eating 1,800 units of energy each day.
Where do Calories come from?
Calories come from the food and drinks you consume each day. All foods and drinks contain calories, even healthy ones like fruits and vegetables. The number of calories in a food or drink is listed on the Nutrition Facts label. You can also find calorie counts for foods and drinks online and in apps.
What do Calories do?
Calories provide your body with the energy it needs to function properly. Energy from the calories is used for everything from breathing and thinking to physical activity. Even when you’re at rest, your body is still using calories for basic functions like keeping your heart beating and your lungs supplied with oxygen.
How many Calories do you need?
The number of calories you need depends on several factors, including your age, gender, height, weight, and activity level. In general, an adult woman needs about 2,000-2,400 per day, while an adult man needs about 2,400-3,000 per day. However, these numbers can vary depending on your individual circumstances. To find out how many calories you need, you can book an InBody Scan with us.
Calories are important for maintaining a healthy weight. By understanding how many calories you need and where they come from, you can make informed choices about the foods and drinks you consume each day. Creating a balance between the number of calories consumed and burned is key to achieving and maintaining a healthy weight over time. Start today!
Exercise is key to maintaining good health! It can be hard to find the motivation to exercise, and even harder to stick with a routine long enough to see results. But the benefits of exercise are impossible to ignore. Regular physical activity can improve your mood, boost your energy levels, and support your overall health. Let’s take a look at some of the specific ways that exercise can benefit you.
Exercise can help you manage your weight. If you’re trying to lose weight or maintain a healthy weight, exercise can help. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. To lose weight, you need to create a calorie deficit, which means you need to burn more calories than you consume. Exercise can help you do that by burning additional calories.
Exercise can also help you maintain your weight loss. Studies have shown that people who engage in regular physical activity are more successful at maintaining their weight loss over time than those who don’t exercise regularly. In fact, I wrote a whole other post about the importance of consistent exercise where I show data that I’ve collected on my own fitness experience over the last 4 years. It’s probably the most important and impactful article I’ve ever written to date.
Exercise can improve your mood. If you’re feeling down or struggling with mental health issues such as anxiety or depression, exercise can help. Exercise releases endorphins, which have mood-boosting effects. Endorphins are also known as “happy hormones” because they interact with receptors in your brain that have positive effects on your mood and sense of well-being. In addition to making you feel good in the moment, exercise can also have long-term effects on your mental health. Studies have shown that regular physical activity can help reduce symptoms of anxiety and depression and improve overall mental well-being. So if you’re feeling down, get up and move! A little bit of exercise can go a long way when it comes to improving your mood and sense of well-being.
Exercise can also support your overall health. In addition to helping with weight management and improving mood, exercise has a variety of other health benefits. Regular physical activity can help reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer. Exercise has also been shown to improve cognitive function and memory as we age. And if that weren’t enough, exercise can also help improve sleep quality! So if you’re looking to support your overall health and well-being, make sure to get regular physical activity.
As we can see, there are plenty of good reasons to make exercise a part of our regular routine. Exercise can help with weight management, improve our mood, and support our overall health. So, what are you waiting for? Get up and get moving!
Now that you know the eight steps to take for better fitness and health, it’s time to put them into action. A healthy lifestyle is a marathon, not a sprint, so don’t try to change everything at once. Start with one or two of the tips and slowly work your way up until you’re following all eight steps on a regular basis. And, finally, don’t forget to enjoy the journey! A healthy life is a happy life, after all. So, what are you waiting for? It’s time to commit to changing your lifestyle for the better starting now.
The stats don’t lie: Go to the gym 15 times a month and your fitness goals will be met in no time!
What if I told you, that if you attended the gym 15 times or more during the month of December you will become a fitness legend in 2023! Would you dedicate the effort to make sure you got those 15 sessions in?
A recent study from Blended Athletics, a top gym in Dartmouth Nova Scotia, looked at internal data from Zenplanner which showed that gym sessions in December will be the number one predictor of success in 2023. The data shows a strong correlation between those who hit the gym regularly in December and those who go on to achieve their fitness goals in the New Year.
At Blended Athletics, we believe that December gym attendance is the best indicator of success for 2023. Our research has shown that those who attended more than 15 gym sessions in December 2021 were 94% likely to still be members in December 2022! On the contrary, members attending 9 or less times are 52% more likely to quit.
Considering this data, it is best to make the most of your membership in December by taking advantage of personal training and group fitness classes. Moreover, ensure you are attending the best gym in Dartmouth on a consistent basis so you can reap the rewards of long-term success within Blended Athletics.
So what does this mean for your health and wellness? If you’re serious about getting in shape, the time to start is now, don’t wait until January. December is the perfect month to get into a workout routine, as it sets you up for success in the year to come. Here are three reasons why you should make gym attendance a priority this month:
– Stamina Group Fitness Class at Blended
1) You’ll be more likely to stick with your resolution
The data shows that those who workout consistently through the month of December are more likely to stick with their resolution into the New Year. This is likely because they’ve already made a commitment to their health and fitness, and they’re not starting from scratch come January 1st.
(Learn more about The Long-Term Benefits of Consistent Exercise)
2) You’ll be ahead of the competition
If you want to be Ahead of your New Year’s fitness goals, start a fitness routine now! By the time January rolls around, you’ll have a head start on everyone else who’s just beginning their journey.
3) You’ll have more energy
Getting regular exercise will give you more energy during the holidays, when it’s easy to succumb to fatigue. By working out now, you can avoid that holiday burnout and stay feeling energetic and enthusiastic all season long.
(Learn more about Why Joining a Gym might be Just want your Body Needs)
So there you have it—December gym attendance is the top predictor of success in 2023. If you’re looking to get ahead of your fitness goals next year, make sure you prioritize getting into a facility to workout this month. Trust us, your future self will thank you for it!
As a gym owner, I’m often asked about the best way to work out while on the road. There’s no right answer, but there are a lot of great ways to stick to your routines and move your body while traveling. The key is to do something! In this blog post, I’ll share my top three tips for staying fit while on the road.
I’m 36 years old and my goal is sustainable health. For me, that means maintaining my weight for the remainder of my life. Currently, I fluctuate between 178-183lbs. My goal is to maintain this even when I’m 75 years old by continuing to exercise, on average, 4x/week. If you haven’t read my blog, “The Long-Term Benefits of Consistent Exercise” you should- it is the single most important message I have ever shared.
On a recent trip to visit my partner’s family in Saskatoon, we were tasked with working exercise into our day at a nearby Goodlife Fitness. After spending eight hours traveling and sitting on planes, a good warm-up was important. We spent 15 minutes doing some light cardio to get the blood flowing, I prefer some variety so we tackled five minutes on a bike, rower and stair climber. After another 10 minutes of light stretching and some basic accessory work it was time to find a barbell (If you want to learn more about barbells check out this blog post. After tackling the functional strength section of our workout, we jumped over to the dumbbells and cable machine to rep out some high volume, light weight bodybuilding and accessory work. It wasn’t our home gym and we didn’t have access to Ground Zero or Stamina, but we made it work.
Tip #1:
Whether traveling or at home my #1 tip and personal goal for the day is to be hydrated. I start off with 1L of water before coffee or food and aim to get another 2-3L of water throughout the remainder of the day.
Tip #2:
Currently I’m not following any specific exercise programs, but typically while traveling I like to keep the weights light and volume a little higher. My goal is to move my entire body and feel better overall walking out of my workout then I did walking in. This means not pushing myself so hard that I wake up with sore muscles or a bad case of DOMS (Delayed Onset Muscle Soreness).
Tip #3:
Breakfast, breakfast, breakfast… the easiest meal of the day. If I’m at an AirBnB, I’ll typically buy enough breakfast food to cook for my whole stay, and it’s also the best meal to make myself and save some money. If I’m eating out, it’s still the easiest meal to keep me on track and I prioritize making the most of it by choosing good protein sources and eating slowly, which starts the day off right.
Not letting travel or the holidays get in the way of maintaining my routine means I have to think outside the box. For us, we were fortunate to find a gym nearby, but if this isn’t possible, there are lots of short term options that work in a pinch and keep fitness habits firmly in place. If fitness is the priority, then you’ve got to be committed to working it into your day, regardless of other demands you find yourself committed to, whether it be visits with family and friends, a tropical beach, or open bar. You’ve worked hard to achieve your fitness goals and your back-at-home self will thank you if you maintain them while you’re away.
At Blended Athletics, we provide a variety of equipment so that our members can always find something new to keep their workouts exciting. Let’s specifically talk about the deadlift as an example: it’s considered by many experts the king of all the exercises, and is a great indicator of strength. If you can deadlift an impressive weight, there is a good chance that you can handle heavyweight in general, as this movement works most of your body. On Blended TV vlog #2 we hit a deadlift workout and the team uses 4 different barbells. We have outlined each bar and what differences this makes with when performing the deadlift below.
The Texas Power Bar is a stiff, impressive-looking bar that has set many world records. This barbell is 6.5” shorter then the Texas Deadlift Bar, 1.5mm thicker in diameter and has less whip than most standard bars you’ll find at your local gym. If you are looking for one barbell to provide the best overall variety between the big three (Deadlift, Squat, Bench) then this is probably the bar you will want.
Specs:
86” Length
28.5mm Diameter (1 1/8”)
17” sleeve length
52” between collars
20kg or 44lbs
32” hand space rings
190k min tensile strength
Aggressive knurl
Center knurl
The deadlifting bar that’s been designed to take your deadlift game up a notch!
The official deadlifting bar of:
-American Powerlifting Committee
-The International Federations
-54 countries with the Global Powerlifting Alliance for Raw Powerlifting
-The International Powerlifting organization for equipped powerlifting
The aggressive knurl ensures your hands won’t slip while the added length in the bar provides more whip which makes those pesky tiny little weights fly off into thin air.. This “whip” means that you can pull the slack out of the bar much more during the initial execution of the deadlift so that the plates do not leave the floor until the bar bends to a higher point than what a stiff bar can.
Specs:
92.5” Length
27mm Diameter (1 1/16)
20 kilos (44lbs)
18” Sleeves
56” Inside collars
32” hand space rings
190k tensile strength
Aggressive knurl
No center knurl
The IWF certified bar is designed for Olympic weightlifting and used by professional lifters in training halls around the world. This bar has less aggressive knurling than the Texas Deadlift bar or Powerbar making the bar appropriate for a higher volume of lifting. The bar’s high performance is the result of precision needle bearings that disperse the load evenly through the shaft to deliver uniform rotation at all loads. The proprietary steel and chrome coating provides the optimal balance between strength and elasticity which is ideal for your Olympic lifts such as the Clean & Jerk or Snatch. These same qualities make it a great bar for deadlifting in your general programming.
Specs:
15kg Bar
79.13” Length
15 kilos (33lbs)
12.6” Sleeves
1.2-Balanced Knurling
No center knurl
Needle BearingsSpecs: 20kg Bar
86.61” Length
20 kilos (44lbs)
16.34” Sleeves
1.2-Balanced Knurling
Center knurl
Needle Bearings
The Trap Bar is an excellent piece of equipment that can be used to make deadlifts more comfortable and less stressful. The unique design reduces stress on your lower back while also making it easier for beginners with little experience in performing this exercise regimen or those who have never done them before. A durable hexagonal frame, allowing for equal distribution of weight around your body, rather than in front. For those who find themselves experiencing back pain when using Olympic barbells or other similar equipment- this is one piece that will help alleviate your suffering!
Specs:
Solid steel construction
Length: 1.4m (56”)
55lbs
No Sleeve (No Bearings & Bushings)
If you live in Dartmouth Nova Scotia or are visiting and are looking for a gym that has everything you need to reach your fitness goals, Blended Athletics is the place for you. We offer classes and programs that cater to all types of fitness levels and goals, plus we have top-notch personal trainers who can help you achieve more in less time. Our goal is always excellence so that our members can reach their fullest potential, and this includes having some of the best equipment available. Stop by today and see what we are all about!
When it comes to health and fitness, we’re often bombarded with stories of quick and dramatic transformations. While these “before-and-after” tales can be motivating, it’s important to remember that lasting change takes time. In this blog post, I’m going to share with you the story of my own lifelong journey with exercise—a journey that started when I was just 13 years old and has continued uninterrupted for more than two decades. I hope my story will inspire you to stick with your own fitness goals, even when the going gets tough.
Anyone who has tried to maintain a workout routine knows that it can be challenging to stay motivated. There are days when you just don’t feel like going to the gym, and it’s easy to fall off the wagon. That’s why at Blended Athletics we implemented the Myzone Heart Rate Technology. By wearing a myzone belt during my workouts, I have been able to track my progress since 2019. Let me tell you more about my results and if you are interested check out our our vlog where some of our coaches tackle the new STAMINA class at Blended Athletics. (linked below)
Myzone is a wearable heart rate monitor that allows users to see their real-time heart rate, calories burned, and some other cool data. Last year (2021) I tracked 251 workouts with a total calorie burn of 126,898! That’s an average of 505 calories per workout (2,437 calories burned on average per week). Now I know that this is a lot of numbers but stay with me here. In theory it takes 3500 calories burned to lose 1 pound. Which means I was keeping off or burning, depending on how you look at it, ¾ of a pound per week.
I maintained the same weight over the last year which was my goal, but in theory if I had not completed any fitness and maintained all other lifestyle and nutritional habits, I would have gained over 36lbs (126,898 cal /3500 = 36.25lbs )and would have gone from 180lbs to 216lbs of bodyweight.
The point I want to highlight here is consistency. In 2020 I did 228 workout (average of 4.4 workouts a week), in 2019 I did 199 workout (average of 3.8 workouts a week), and in 2022 year to date I’ve averaged 4.6 workouts a week. All in all I’ve been averaging 4.4 workouts a week since January 2019 when I began tracking the data. Although I don’t have data prior to this I’m confident that I’ve been averaging that for the last 2+ decades.
To conclude I want you to imagine how much healthier your life can become with a regular exercise routine. If you want to see results with your health and fitness you don’t have to track your progress, however I recommend it. What you need to do is stay consistent! Whether you’re just starting out on your fitness journey or you’ve been at it for a while, I hope my story will inspire you to keep going.
If you are sick and tired of seeing other people having more success than you, then keep reading.
The idea of pursuing excellence is to give you and your family a better lifestyle.
It’s about taking care of your parents.
It’s about donating, giving to and supporting the causes that you believe in.
It’s about providing your kids with a better childhood than you had.
THAT’S WHY YOU SHOULD PURSUE EXCELLENCE…
For many of us life is draining, stressful… especially given everything we are experiencing now.
So let me share two things that have worked for me and for many of those pursuing excellence in our Blended community.
1. Invest In Yourself First
You need to level up daily. Your income/health will never exceed your level of self development, self confidence and self growth. And the only way to do that is by investing in yourself.
Investing in yourself is the smart thing to do, especially when it comes to your health because you can literally buy valuable experience from a coach who can help you build the habits and routines that will make you succeed for years to come. Coaches are like real-life cheat codes to unlock new levels in your life.
2. Take Action Despite Fear
Don’t wait for perfect. Take imperfect action. If you’re scared, do it. It means you’re getting out of your comfort zone. If you think I have no fears, you’re dead wrong.
Don’t think for a moment that I wasn’t terrified when COVID-19 first hit? I was, but I didn’t let it stop me in my tracks. And it’s only because I felt the fear but took action despite it.
Do these two things daily, and you’ll be well on your way to pursuing excellence.
I believe in you! That’s why I want to help you.
And I want to give you the skills and confidence to take it to the highest level!
COVID-19 Reopening Guidelines at Blended Athletics
(PHASE 1)
We are so excited to welcome you all back! We have used this time to improve and change many things. Our priority was to make changes that maintained or improved member experience while ensuring the safety and enjoyment of members and coaches.
PLEASE REMEMBER THAT PHYSICAL DISTANCING IS REQUIRED AT ALL TIMES (minimum 6ft apart) NO high-fives, NO handshaking, NO hugging etc. from arrival until departure and will be enforced. Failure to observe physical distancing risks the closure of the facility, and as such, you will be asked to leave the premises.
Blended Athletics is launching a multi phase re-opening plan in order to ensure that our new protocols, systems and training are optimized in a controlled manner. Phase 1 which will begin Saturday June 6th will include unlimited members and personal training clients ONLY. Punch cards and drop in’s will NOT be permitted to register for session time slots throughout phase 1 of the Blended reopening plan. This will keep our exposure rate lower and provide us the needed time to yet again ensure that our new procedures and processes are working. We realize this is not going to make everyone happy but please understand that we are doing everything we can to ensure we are able to operate a facility under the current conditions. Memberships that were cancelled or placed on hold will be able to restart on Monday, again providing us time to test our new processes/procedures. If you cancelled or put your membership on hold please contact Kimberley (kimberley@blendedathletics.com) so we can get you set back up on Zenplanner. Based on our success we will move into phase 2 when appropriate. If you currently have a punch card but would like to move into an unlimited membership we will credit your remaining sessions towards your 1st months membership and allow you to begin training Monday June 8th.
Below you will find the new procedures.
Booking Classes (MANDATORY):
• EVERYONE has a new digital waiver and procedures document on their Zenplanner account. Both of these documents must be read and signed digitally before registering for classes or entering Blended. This will not be available to sign at the gym!
• All sessions must be booked through Zenplanner a minimum of 30 minutes before session time (Session= Ground Zero/Loft/Open Gym). If you are not registered you will not be permitted to enter the facility
• NEW 3hr session cancelation policy. Due to the social distancing protocols our class capacities will be reduced, reducing the number of people we can service per day. Therefore moving forward if you no-show a class you will be charged a $20 no-show fee automatically to your account. (You will be checked into sessions by a coach)
Entering Facility:
• Access to the facility will only be granted 15 minutes prior to your session time. (i.e. 6am class= 5:45am-6am arrival)
• Upon arrival, enter the facility one person at a time while maintaining social distancing protocols (2m). You will enter through the set of doors under the Blended Athletics sign only.
• Entrance to the facility is not permitted to clients or staff if they are exhibiting any symptoms of COVID-19. Please see the screening sign at the front door.
• Upon entrance to the facility we may take temperature readings. If you decline to have your temperature read or if your temperature exceeds 100.4 you will not be permitted access to the facility.
• We recommend wearing your gym shoes into the facility at this time. If you don’t, immediately change into your gym shoes, put your outdoor shoes into your gym bag and step into the disinfecting mat located at the entrance to the lobby to disinfect your gym shoes.
• Please reduce the amount of belonging you bring into the facility. You will be required to take all your belongings to your designated workout space.
• We have conveniently installed a sink in the lobby to wash your hands so before moving throughout the facility wash your hands.
Preparing for your session:
• You will receive your own sanitized spray bottle and cloth for cleaning equipment before/after use.
• Your training space will be outlined in white tape. The red tape represents walking areas.
• The front stairs will be used solely to go upstairs
• The back stairs will now be used to return to main floor where you will follow the red tape back to the lobby.
• Upon completing your session you will have 15 minutes to exit the building which will be done through the doors closest to the stairwell (not the same door you entered).
Other Notes:
• Chalk will not be available to the community during this time but you are welcome to bring your own for personal use. We ask that you use chalk for only necessary movements, avoid using chalk for workouts that require you to touch the floor to help us keep the facility clean for the next class/session. (We do not have the ability to sell chalk and if you do bring chalk we ask you keep it in a tupperware/enclosed container).
• In open gym, the clock will not be available for use so please download a timer for your phone (We recommend the “Smart WOD” app)
• Hand sanitizer stations will be available throughout the facility
• Floors will be washed regularly
• Fogging equipment will be done regularly
• Towel service including sweat towels will not be provided at this time so bring your own.
• Fountains will be closed for drinking but can be used as filling stations for water bottles
• We encourage you to bring a yoga mat for all ground exercises.
• We encourage you to come dressed and ready to train if possible to reduce exposure in common areas.
• Please do not leave any personal belongings at the facility, everything must be taken home.
• Showers are available but it was stated in the government guidelines for us to restrict use as much as possible so please only use showers if necessary. (Note: If you shower you will need your own towel, soap/shampoo and you are not allowed to use a hairdryer in the facility).
• No children are permitted at the facility at this time
• Face masks are not required but you are welcome to wear them, even if that may just be in our common areas before/after your workout.
Please note that we are still working on ensuring the safest possible experience while training at Blended and while we are still learning how to operate within the new policies we may have to add things to this list in the coming days/weeks. We also hope to be able to progress onto
Phase 2 (allowing punch card users access to classes) soon but do not have a timeline for this as we speak. If you require more then 60 minutes to complete your programming and weather permits it, we encourage you to do any necessary warm-up preparations at the end of the parking lot before entering the facility for your session.
I recently had a client while on antibiotics and puffers with a lung infection write me to say: “I feel that every minute I am not there (the gym), I am falling behind.”
Picture this, for the past 6 weeks; 6 months or perhaps even 6 years, you have been working hard in the gym; you’re not missing more than a few days of training, and now you are sick or hurt! Frustrating… YES!!!
This is a part of life and experiences that shape us, so let’s talk about the only thing you can do in this moment, DAMAGE CONTROL. Before we get into the three things you should focus on, I want to emphasize one thing, please, DO NOT PANIC, taking a week off from the gym is not going to affect the way you look 5 years from now, nor is it going to affect your performance playing beer league hockey 4 weeks from now! The only thing it is going to do is challenge your willpower and mental strength. If you take some time to think of the journey we are all on, the journey of life, being hyper focused on willpower and mental strength for a week is probably a good thing, something that we all could practice and get better at and as a result, it will help us all on our journeys. Life is not a sprint it is an ultra marathon.
Now, what can you do when you are sick or injured? If you crush these three things, I assure you, you have nothing to worry about!
1- Sleep: Although there are a few people who can get by on less than 7-8 hours of sleep, the vast majority of us cannot and if you try to force this, it can have long-term health consequences. Believe me, as I am someone who spent years trying to sleep 6 hours a night because I truly thought that is what would make me successful; it definitely did not help. As a result, the lack of sleep increased how often I was sick and injured! If you are sick or you are injured and it is keeping you away from the gym and potentially even work, then I am sure you can find an extra hour or two to dedicate to sleep. Turn off Netflix and do something that will help you successfully heal your body, go to sleep!
2- Water: Typically in a healthy individual 50-60% of their body is made up of water. Getting a sufficient amount of water in when you are healthy can prevent you from getting sick and can also help prevent injuries in the first place. If it is too late and you are already sick or injured then guess what… it is also going to help you feel better and heal those injuries, so drink your water!
3- Nutrition: Whether your goal is to lose weight or build muscle, this is the hardest thing to do when you are sick or injured or for that matter just in general. This is where willpower, planning and mental strength need to prevail. Let’s take a look at the two different scenarios.
– Example 1: You have been working hard with a goal of putting on 10lbs of muscle. Yes, a week away from the gym may affect your gains to some degree but you do not need to worsen this by inadequately fueling your body. You do not build muscle in the one hour a day you are in the gym, you build it during those eight hours a night that you are sleeping, and you do this by fuelling it with the proper amount of protein, carbs and fats. If you are consuming 3500 calories a day and then go a full week where you are only eating 1500-2000 calories, then you might lose 3-4lbs that week which can include loss of muscle and slow down your progress towards your goals. Dig deep, and do your best to stick to your nutrition plan!
– Example 2: You are trying to lose weight. You have been eating better than ever! It can be a slippery slope. Old habits run deep and right now, you just want to feel better, and ice cream will make you feel better! I am all for a good bowl of ice cream but do not wander from your plan too far. Try to stick to nutrient rich foods. These foods will give your body what it needs to recover faster and get back to the gym. In this moment, you are not going to be spending that time in the gym anyway, so if you can, spend it in the kitchen! Hell, you might even be able to get some meals prepared for next week and freeze them!
One last thing to mention is education; there is always time to learn! If you hurt yourself, there may be an opportunity to grow and improve mentally. Depending on the circumstance of the injury, it may have been a result of poor movement or some sort of muscle imbalance that is causing your body to compensate adding stress or overuse to a specific area of your body. If it is a reoccurring injury, it is time to get help and then put the time into fixing the problem for good. Doing so, may take months of doing the “boring work” but like I said earlier, for 99.9% of us this is not a sprint, it is an ultra marathon. If you came down with a bad cold or the flu, you may not have the luxury of learning how to avoid it but catching it sooner than later might help with how fast you beat it. Being self aware of the way you feel and listening to it might increase the speed that you are able to get off the couch and back on your feet. So be mindful of your body and the way you feel and get back to your journey as soon as you can. Building a temple does not happen in a day, a week or even a few months. It takes years, so build diligently, strategically and most importantly enjoy the journey.
Let’s face it. Technology today is changing pretty much every industry. The fitness industry is no different. From apps, unique and innovative fitness machinery, to wearable gadgets; technology is everywhere. However… research performed by the Public Health Agency of Canada has reported that 64% of Canadian adults over the age of 18 are overweight or obese. That statistic continues to rise. The problem with most of the technology available to us is that it still doesn’t fix the core problems humans have with being able to look after their health/fitness. Problem number one is education, most of the technology available provides us with data, which don’t get me wrong, I love data but if you don’t know what to do with the data there is not much value in it. Problem number two is accountability and technology doesn’t really address accountability. It is changing the fitness industry but you still need to work hard and have plenty of dedication both inside the gym and in your kitchen.
At Blended Athletics, we have implemented what we believe are the two pieces of technology that are actually changing our industry. Neither is necessarily new but they are now more accessible and offer a lot more to the user than in the past. The first is technology that measures body composition. We prefer the “InBody” Scanner; it is easy to use and doesn’t take up a lot of room. Within Blended Athletics we use this to provide members with baseline body composition measurements from body fat, skeletal muscle mass and even water weight. This information is valuable because when analyzed properly it can assist people with understanding their goals and also providing coaches and trainers with the information that they need in order to help guide their clients through their fitness journey. The second piece of technology we believe is changing the industry is heart rate technology. Something that again is certainly not new in the industry but something that has evolved and we can use to help keep people accountable to their training. There is no magic to becoming fit and there is no, quick fix. Fitness is a journey, and effort is one of the main differentiators between those who have success and those who do not. Envision this for me, you are participating in a group fitness class and at the front of the room is a big screen. The screen is displaying everyone’s percentage of effort. Now you can sure as hell bet that every single person in the class is going to work a little bit harder if their effort is being displayed on a screen for the coach and everyone else to see. MyZone, the company we use at Blended Athletics has a heart rate monitor along with software that gyms can use to measure effort from person to person no matter their age, gender or fitness level. This makes a simple piece of technology a whole lot more attractive. The measure of effort is achieved by wearing a heart rate monitor that over time establishes your resting heart rate as well as your maximum heart rate (both are very different for each person in the world). Once these two metrics are established, the monitor and the app associated to it, provide feedback to the individual in the form of a percentage of effort!
The reality is that technology when used properly just like in any other industry can expedite results and provide a significant amount of value. When it comes to health and fitness we want an easy answer, but let me assure you it doesn’t exist. By using technology we can provide people with education and accountability which will make fitness goals much clearer and when technology provides us with clarity and shows us the path we need to take to achieve our goals, success rates go up!
Revolutionary Sleep Treatment: How to Get a Good Night’s Sleep and Enjoy the Amazing Benefits
AMAZING BREAKTHROUGH!
Scientists have discovered a revolutionary new treatment that makes you live longer.
-It enhances your memory and makes you more creative.
-It makes you look/feel more attractive.
-It keeps you slim and lowers food cravings.
-It protects you from cancer and dementia.
-It wards off colds and the flu.
-It lowers your risk of heart attacks and stroke, not to mention diabetes.
-You’ll even feel happier, less depressed, and less anxious. Are you interested?
THEN GO TO SLEEP!!
We are suffering from an insomnia epidemic. Between trying to climb the corporate ladder, raising a family and maintaining a social life there simply isn’t enough time in the day to sleep. The issue is it is taking a toll on your health and fitness. Recent survey’s have shown that the average person sleeps a full hour less than the prescribed 8 hours for proper well-being. That means each year you are losing 365 hours of sleep which is almost a full night of sleep each week! So here are a few tips to put your sleep problems to bed.
Daylight
Living in Canada especially in the winter can making seeing any daylight challenging. However finding time in your day to get some natural light can help keep your inner body clock on time. It has also been shown to improve daytime energy. So take any chance you can to get outside for a quick walk while you take a phone call or during your lunch break.
Workout
Yes this helps! Research has shown that it can improve your sleep quality by up to 65%. If you already struggle with sleep however then I recommend re-jigging your schedule to make a morning workout. Workouts spike the hormone adrenaline, which can make it harder for you to nod off after an evening session. If you can make the morning work it has also been shown that taking 5 minutes first thing when you wake up to stretch or flow can help you sleep better that next night.
Technology
Technology has evolved so much over the years and there are a ton of different apps available that promote sleep aid. However eliminating technology before bed has shown better results. The blue light we are exposed to from TV’s, Phones and Computers can hamper our sleep quality. Eliminate it a minimum of 30 minutes before bed! Or the next best option is to get blue light blocking glasses!
Upgrade Your Bedroom
It can pay huge dividends in our health. Buy a new mattress, duvet and pillows and invest in black out curtains and blinds to make your room dark. Not only will this help with your quality of sleep but research has also found it can reduce back pain, shoulder pain and overall stiffness. You should aim to replace your bedding every 5-8 years. Bonus points if you can control the heat in your bedroom, research shows that 17-20 degrees is ideal for sleeping.
Canadians spend millions on sleeping pills but there are more natural ways to supplementing your sleep. 500mg of Valerian root before bed can help you fall asleep faster and improve sleep quality. 150mg of the amino acid, I-theanine can also improve relaxation and sleep
Two last things which we haven’t talked about is sleep consistency and alcohol. Going to bed and waking up at similar times each day will help your body run more efficiently and as for alcohol, I wrote about it in my post about “Is Alcohol killing your GAINZ?” but it effects our bodies in so many ways including effecting our quality of sleep.
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