novahealthclub-com

Super Nova of The Month: Matt Kornmuller

Fri, 03 Apr 2026 09:47:58 GMT

Congratulations to Matt Kornmuller,

Our Apr 2026 SuperNova!

Matt Joined Nova in June 2025 after going through the motions in his own workouts and seeing more injuries than results.

Since then, Matt has resolved injuries, increased strength and performance in the gym and the tennis court…

In terms of results in the gym, in just the past month, he’s doubled his bench press, hit a new personal record in his barbell squat, and added 2 lbs of muscle mass!

What stands out most is his consistency and motivation. He has reignited a new spark that keeps him excited to show up each day. He is always bringing his A game, sticks to the program, and carries that same focus into his training and tennis outside the club.

No shortcuts, just execution - looking to always make his Coach David proud! This is what happens when commitment meets the right structure.

�� Read on to get inspired by Matt’s journey and to hear about his approach to health and fitness..

Mindset & Motivation

What are some of the biggest mindset shifts or perspective changes you’ve made over the past year that have transformed the way you approach your health and fitness?

“Starting at Nova last June was a huge shift for me. I was going to the gym and seeing limited results. Additionally, I found that I was injuring myself too frequently and needed the help of a coach .”

What’s your biggest motivator to live a strong and healthy lifestyle? Why does the work you put in at Nova matter to you?

“Living a happy and healthy life is very important. Being able to enjoy as much time with my wife and our niece as possible.”

Training & Progress

What does your current training and activity routine look like and why does this routine work for you?

“Two days a week at Nova, 2-3 days a week cycling, and playing as much Tennis as possible in the summer..”

How does it make you feel beating your PR in Barbell Squats and doubling your Bench Press weight in the past month?

“It makes me feel strong and healthy! Growing up I was fortunate to play many competitive sports, so it's nice having a reason to push myself again.”

Lifestyle Changes & Challenges

How has your relationship with food changed over the past few year? What has been the hardest nutritional component to sustain?

“Trying to eat a more balanced plan (and what feels like an endless amount of protein!). Certainly the hardest thing is to limit the amount of the ice cream, which is one of my favourite vices .”

W hat specific routines, habits or ‘hacks’ do you think have contributed the most to your success? For example, is there a specific nutrition, recovery or stress management plan that you feel has really worked for you ?

“Increasing my fitness routine has been a great benefit to my mental health. And obviously trying to get the proper amount of sleep, though that's tougher than it seems .”

Future Focus

How has sticking to your health and fitness plan benefited your life? For example, has being more healthy or more fit allowed you to do new things that you could not before or has it positively impacted the lives of others you care about?

“It's definitely been a great outlet for mental health and stress management. It's also helped my tennis game.”

Do you have any new health and fitness goals for 2026??

“Continue to improve my overall fitness and health levels. Number One goal is just to survive whatever workout Coach David comes up with every day!”

-----

Matt brings a level of discipline and follow-through that sets a higher standard. He shows how real progress comes from committing fully both inside and outside the gym, and trusting the process even when it’s demanding.

His approach is a reminder that when you stay locked in, stay coachable, and keep showing up, the results aren’t just possible, they’re inevitable.

Super Nova of The Month: Joy Lawrence

Sun, 01 Mar 2026 21:05:39 GMT

Congratulations to Joy Lawrence,

our March 2026 SuperNova!

Joy joined Nova with the goal to rebuild strength and push herself physically again. Over the past few months, she has proved her commitment to this goal despite a very demanding schedule.

What makes Joy stand out isn’t just the effort she brings to her workouts, but the consistency outside the gym as well. As coach Zack said, “Joy is incredibly proactive about planning ahead - scheduling workouts around work travel and vacations so that her momentum never stops”.

In just the past two months, Joy has added 3.3 lbs of muscle and reduced her body fat by 4.6lbs - all while balancing work travel, family life and a full calendar.

�� Read the interview below to hear Joy share more about the mindset, routines and strategies that have helped her stay consistent - even with a packed schedule - and how she continues to raise the bar for herself.

Mindset & Motivation

What initially motivated you to start training at Nova Health Club, and how has that motivation evolved over the past few months?

“Two years ago, I broke my big toe joint and spent a lot of time doing massage and acupuncture to regain mobility. During that recovery, I focused on hot yoga for balance and flexibility. But I missed running, lifting and pushing myself physically.

As a woman in my 40s navigating hormone changes and focused on building muscle, I realized hot yoga a few times a week wasn’t enough to reach my goals. I needed consistency and progressive strength training that challenged me both physically and mentally - that’s what led me to Nova.

Over time, my motivation has deepened. It’s no longer just about working out. It’s about being part of a supportive community that helps me grow stronger in every area of my life.”

You are a very busy person but always find a way to prioritize your health and fitness - are there any particular mindset perspectives you go by that help you to keep going?

“I schedule my workouts like I would an important meeting. If it’s in my calendar, it happens.

Training fuels everything else - it improves my energy, sharpens my focus, and leads to better food choices and decisions throughout the day. I also set quarterly goals and work closely with the trainers, regularly reviewing where I feel strong and where I want to improve. Having clear targets keeps me accountable and motivated.”

Training & Progress

What does your current training and activity routine look like and why does this routine work for you?

“Right now, I strength train twice a week, ride Peloton once a week, and do hot flow yoga or Pilates twice a week for flexibility and stability.

The trainers create different workouts weekly to support my goals of increasing muscle mass, lowering body fat, and building core and upper body strength - especially as I work toward my goal of doing a chin-up.

This routine works because it’s balanced. It builds strength, supports longevity and keeps me feeling athletic.”

What recent health, strength or fitness accomplishment are you most proud of and WHY?

“I’m proud of my consistency. Of course, hitting goals of increasing muscle mass and reducing body fat to 19% feels great, but what really stands out is not missing sessions even during busy or stressful periods (workout remotely in hotel gyms). It proves to me that I can execute commitments to myself, and that mindset carries in my life.”

Lifestyle Changes & Challenges

What obstacles exist in your life that may sometimes get in the way of your momentum?

“Work demands, and travel are my biggest challenges. Unexpected schedule changes can easily disrupt routines.

I’ve learned that obstacles are part of the process. Instead of stopping, I adapt - whether that’s training online or adjusting the schedule - it’s about consistency over time.”

What specific routines, habits or ‘hacks’ do you think have contributed the most to your success over the past few months? For example, is there a specific nutrition, recovery or stress management plan that you feel has really worked for you?

“Planning ahead has made the biggest difference. I schedule workouts in advance, prioritize hydration, and make sure I include protein at every meal to support recovery. If I travel I order healthy options. I show up for my workouts ready to work hard even when exhausted, leaving recharged!

I protect my sleep and use supplements for additional support, but ultimately, it’s the small daily habits - repeated consistently - that have created the biggest results.”

Future Focus

“It has elevated my energy, confidence, and mental clarity. Starting my day with training creates momentum that carries into better performance at work and better decision-making overall. When I feel strong physically, I show up stronger in other areas of my life.”

What does success in health fitness look like for you going forward and are there new goals you are focused on next?

“Future success means continuing to raise my standards - getting stronger, staying athletic, and focusing on longevity. My next goal is building the core and upper body strength needed to achieve a chin-up within the next six months. For me fitness is the foundation for the active life I live with my family!”

-----

What stands out most is her work ethic and determination to keep improving. Even during busy times, she finds solutions and stays consistent. Because the truth is that workouts, good nutrition, and healthy habits don’t happen without the right mindset first.

If staying motivated is a challenge, having a coach in your corner can make all the difference. At Nova Health Club, our team is here to provide the guidance and accountability to help you stay on track and reach your goals. Click the link below to find out how.

Super Nova of The Month: Joe Farrell

Mon, 02 Feb 2026 12:36:51 GMT

Congratulations to Joe Farrell, our February 2026 SuperNova!

Joe has been a Nova member since 2018. I remember doing his consultation back then and the thing that stuck out was his decisiveness. Though he never worked out before, he was quick to take positive action and started training with us immediately 2 times per week.

Since then he has been consistent with his workout routine and even brought his wife Beth onboard who he works out with also 1 time per week.

His 3 workouts a week at Nova have been his foundation for years but something clicked in late 2025. He had a shift in mindset - again decisiveness to take the next step in his health journey - by bridging the gym habit with the other lifestyle habits.

Because what happens outside the gym is just as important as what happens in the gym. And it’s not just nutrition changes Joe made (though that is important), but mindset changes.

As one of his coaches Amy says:

“ I’m really happy to see how empowered he is and excited he is to update us during check-ins. It’s very evident all the changes and hard work he’s put in is having a very positive effect on his self image and confidence to keep growing. He’s hungry to be better all the time! He’s been an absolute inspiration to me since day 1 of training him .”

Read our interview below to hear Joe share the strategies and challenges behind his transformation and see what you might be able to apply to your own journey.

Mindset & Motivation

You’ve made fitness a regular part of your lifestyle - working out as a Nova member for 8 years (729 workouts to be exact)! What has kept you motivated to keep consistent with training all these years?

“ 729, wow! I never went to the gym prior to Nova. It took some time at first to have the drive to go multiple times per week, but once you start to see some gains and your body starts to feel better, it becomes routine .”

In the last 6 months you’ve shifted your approach to health and have skyrocketed your results specifically in the body composition area - what was the mental shift that made you switch gears?

“Going into the fall, I hit my heaviest weight in quite some time. I let things slide in the summer, down to 2 workouts most weeks, not getting many steps, but most importantly letting my nutrition slide. In November I decided that I wanted to get leaner. I started walking 10k+ steps daily, drinking more water, eating 175g+ of protein daily while tracking calories and added two home workouts to my three sessions at Nova.”

Training & Progress

What recent health, strength or fitness accomplishment are you most proud of and WHY?

“I have lowered my body fat percentage by more than 4% while keeping my muscle mass the same. Why because my body fat percentage had plateaued for several years. I was slowly putting on muscle, but the percent body fat was staying the same. I wanted to lean out.”

What does your current training and activity routine (weights, cardio, sport, mobility walking etc) look like and why is it a routine that works for you?

“ Nova workouts per week, 2 home workouts per week, walking 10k+ steps 7 days a week.”

Lifestyle Changes & Challenges

What are the obstacles in your life that can get in the way of your momentum and how do you overcome these challenges?

“So many things can become obstacles if you let them. I started blocking off my workouts in my work calendar a few years ago.

Diet is probably the largest obstacle for me. I used to pick up lunch every day, now I make my lunch so that I don’t have any excuses for what I eat .”

O utside of physical exercise, what specific routines, habits or ‘hacks’ do you practice that have contributed to your success? For example, is there a specific nutrition, supplement, recovery or stress management plan that you feel has really worked for you ?

“Walking outdoors has been amazing for stress management. During the day, if I have 30 minutes between calls, I go for a walk. If I have a long call and I don’t need video, I put my airpods in and go. If not on a call, I listen to music and plan out my workday, rather than at bedtime which I used to do.”

Future Focus

What impact has health and fitness made in your life? For example, has it improved your energy, ability or mood to show up better in life?

“In the past three months my energy levels have improved, my stress levels have come down a lot and I am sleeping better. Not sure how I would deal with the stresses of work without incorporating health and fitness.”

What does success in health fitness look like for you going forward and are there new goals you are focused on next ?

“My wife, Beth, is very active and health conscious, which has motivated me. Now that I am in my 50’s, thinking about longevity is real. I want to do what I can now, to ensure a long, healthy, and active life in the years to come – we have lots that we want to do!”

-----

Success in health and fitness comes from adopting certain skills, traits and beliefs. Two that stand out in Joe are his decisiveness and commitment. He takes action without overthinking, and when needed, he pivots quickly. He also sticks withh it even when progress slows or things get tough. We hope Joe’s story and mindset inspire you on your own journey. And remember, success is inevitable when you don’t give up!

Super Nova of 2025: Beth Finch

Thu, 08 Jan 2026 12:33:15 GMT

Congratulations to Beth Finch, our 2025 SuperNova of the year!

First recognized as our May Supernova , she has continued to build on her consistency and commitment through the year, making 2025 an amazing year that we are super excited to share with you!

This year, Beth:

Lost 22lbs of fat (without losing muscle)
Hit her first pull-up!!!
Increased her strength across major lifts:
Squat: 115lbs x 8 → 135lbs x 12
Lat Pulldown: 95lbs x 8 → 105lbs x 8
Barbell Romanian Deadlift: 95lbs x 10 → 135lbs x 10

Overhauled her nutrition with better hydration, more protein and reduced inflammatory foods
Stayed active every day and consistently hit her fitness/step goals
Attended Nova events like SuperStrength Day and the Christmas Run
Incorporated workouts with her husband Joe once a week

In the interview below, Beth shares how she stayed motivated, how her mindset and nutrition changes contributed to her results, and how she plans to keep the momentum going into 2026.

�� Continue reading to see how Beth turned the past year into a period of real growth and change.

Mindset & Motivation

Many people take on a new habit but fizzle out shortly after. You on the other hand have been very consistent with everything from working out to nutrition this past year. What would you say is the secret to you staying motivated to be as consistent?

“ My workouts have been fairly consistent for years, but without much visible muscle definition/tone or fat loss change. This past year I set clearer goals and added a couple fun ones. That made it easier to stay consistent because I felt like I had a plan and a purpose behind what I was doing .”

When you reflect on 2025, what are the biggest mindset or perspective shifts you’ve experienced, compared to how you approached health and fitness in previous years?

“I stopped thinking in all or nothing terms. If one meal or one week was not perfect, I didn’t use it as a reason to quit. I also stopped thinking of certain foods as bad or toxic. Now, I treat each meal as its own entity and try to move on without guilt.”

Training & Progress

How was your training in 2025 different from previous years, and what new or different approaches did you take compared to the past?

“I completed a ‘cut’ in the spring that required a lot of commitment. This isn’t a phase where an 80/20 approach works, but knowing it was temporary and seeing measurable results made it manageable. Having a clear timeline and objective helped me stay committed.”

What health, strength or fitness accomplishment are you most proud of from 2025 and WHY?

“Getting my first pull up, which I never thought I would be able to do. I also improved my cardio significantly and improved my VO2 max by spending more time training in zones 4 and 5.”

Lifestyle Changes & Challenges

What obstacles exist in your life that can get in the way of your momentum and how do you overcome these challenges?

“A few years ago, I would have had a long list of obstacles here. Now the list is short and that has a lot to do with the stage I’m at right now. My children are older, I have more flexibility with my work schedule, and my husband prioritizes his workouts as well. All of this makes consistency easier for me.”

What specific routines, habits, or “hacks” have made the biggest impact on your success? For example, are there daily practices - like hitting a step goal - that have really worked for you ?

“I don’t have everything figured out but I know what works for me right now. Some weeks I hit 10,000 steps every day, and other weeks life gets busy and it doesn't happen. The difference is that I don't let a busy week turn into giving up. It always goes back to consistencyl.”

Future Focus

How has sticking to your health and fitness plan benefited your life? For example, has being more healthy or more fit allowed you to have more energy to do new or more things?

“I feel great and that has helped my mindset a lot. Energy has been the biggest benefit but I still struggle with low energy a lot of the time. This year, my focus is working to improve heart rate variability, starting with improved sleep consistency and stress management.”

What are some of your goals for the upcoming year and are there any new habits you believe you need to adopt to make these goals become a reality ?

“I just want to keep it fun and interesting. I’ll spend more time outdoors by doing early morning walks to see the sunrise. I’ll be working toward more pull-up reps, a new flexibility challenge with my trainer, Amy, and swapping cocktails for more walks with my girlfriends.”

Beth’s results come down to two key things (that many people miss):

1)Combining consistent movement (steps) and smart nutrition with workouts, and

2)Embracing a mindset that progress matters more than perfection. She doesn’t expect every day to be flawless, but she stays consistent and keeps building on small wins - day after day.

Want results like Beth but are unsure how to combine nutrition and exercise, or struggle with the mindset needed to stay consistent? Check out our transformation health coaching programs where we customize plans the consider the 5 pillars of health for lasting change.

Super Nova of The Month: Dino Rossi

Tue, 02 Dec 2025 12:42:45 GMT

Congratulations to Dino Rossi, our December 2025 SuperNova!

Dino has been training with Nova since February, and we chose him as our December SuperNova for this reason:

His commitment to showing up for his health, no matter what life throws at him. Over the past year has trained consistently, built mobility and strength across every major lift, and hit daily activity goals like 7-8k steps - even while navigating the difficult loss of his wife this past year.

Even through the hardest chapter of his life, he has held onto movement, gratitude and the belief that exercise, breathwork, rest and routine are tools for living a stronger, calmer life.

�� Read on to hear how Dino has been approaching his health this year.

Mindset & Motivation

You’ve been incredibly consistent since joining Nova in February this year. What has helped you stay committed week after week, especially on days when motivation is low?

“ Because I believe that when you make a commitment you stay with it. exercise, deep breathing, proper diet & rest aren’t luxuries, they are tools for a calmer & stronger life .”

Has your mindset around health changed over the past year since you started with Nova?

“My mind set has not changed. I’ve always believed in fitness and all its positive aspects.”

Training & Progress

In addition to the 2x/wk you train at Nova, what does your activity routine look like and why does this routine work for you? For example, are there activities like walking that you do outside of workouts?

“Yes, I’ve been going to a chiropractor once a week for more than 20 years, I go for massages every 2 weeks, I go to a stretch lab once a week, I walk at least 5,000 steps every day, I play golf 2 to 3 times per week when possible, etc.”

What recent health, strength or fitness accomplishment are you most proud of and WHY?

“All the things I mentioned in above plus playing 3 rounds of golf in one day (for many years) with three other golfers...until COVID came along.”

Lifestyle Changes & Challenges

What obstacles have you had in the past year (if any) that got in the way of your momentum - and how have you overcome them?

“My wife passed away on May 21, 2025 within 6 weeks of getting diagnosed with cancer. We had a fairy-tale marriage for more than 54 years. I will never be able to overcome this, I can only learn to live with it with the support of my amazing children and the many friends I’m lucky to have.”

Could you tell us about any specific routines, habits or ‘hacks’ that you believe contributed to your health this past year? For example, is there a specific nutrition, recovery or stress management plan that you feel has really worked for you?

“Have a positive ATTITUDE (the single word success formula), Practice gratitude, nurture your mind and body, accept what you can’t control.”

Future Focus

“It has greatly contributed to my ability to run my business, travel the world and have a happy life. Until 6 months ago when I lost my wife.”

What does success in health fitness look like for you going forward and are there new goals you are focused on next?

“Until COVID came along, I felt 30 + years younger than my actual age. My body never felt the same after getting 5 Covid injections & Covid itself. Not nearly the same level of energy. If I could go back, I would not take the 5 injections… I would like to see what I can accomplish in this area going forward.”

Dino’s story shows what commitment to health looks like. He reminds us that consistency, mindset and focusing on what you can control are what carry you through life’s hardest moments.

Super Nova of The Month: Sarah Kerr

Fri, 31 Oct 2025 14:21:43 GMT

Congratulations to Sarah Kerr, Our Nov 2025 SuperNova!

Mountains and oceans - Sarah's drive to keep doing what she loves most!

Sarah has been training with Nova for just over a year and we chose her as our SuperNova for how she uses training and fitness to stay strong for what she loves most: skiing, surfing, and adventure.
She’s surfed in Costa Rica, skied in France and Japan and has done hikes like the Dolomites and the glaciers of Zermatt.

Last year she had a skiing injury that broke a bone in her wrist. Injuries are a common reason for people slowing down but this didn't hold Sarah back - she found solutions which included doing specific training at Nova to work around and to ultimately fix that injury.

Her motivation to get past injuries and being able to keep building balance, strength and endurance is a no brainer when there are epic adventures and experiences to be had.

Sarah is a great example of why we each need to think beyond just the exercise and what it allows you to do in life. She proves that with the right mindset and consistent effort, you can always come back stronger.

�� Read on to get inspired by Sarah’s story and to hear about her approach to health and fitness.

Mindset & Motivation

You are a very active person who hikes, surfs and skis… Last year you added a weekly Nova workout to your routine. What was your motivation behind adding this structured workout to your lifestyle?

“I started at Nova when I was in a cast (scaphoid fracture while skiing in Japan). I had been working out at home but needed to adjust my workouts due to the cast. I wanted to do more strength training to maintain muscle mass and increase my health span .”

Training & Progress

Tell us what your current training and activity routine looks like and why does this routine work for you?

“Zack had suggested it as a fitness goal. I’ve always envied and admired triathletes. My takeaway from the experience is that the biggest battles take place between your ears.”

Is there a health, strength or fitness accomplishment you are most proud of and WHY?

“My biggest accomplishment lately is returning to skiing + surfing after my scaphoid fracture.”

Lifestyle & Challenges

What obstacles exist in your life that can get in the way of your momentum and how do you overcome these?

“My favourite activities all involve doing things outside so my biggest obstacle living here is the absence of mountains and the ocean.”

What specific routines, habits or ‘hacks’ do you think have contributed the most to your success? For example, is there a specific nutrition, recovery or stress management plan that you feel has really worked for you ?

“My biggest tip for overall health is to not underestimate the power of good sleep, there is no substitute.”

Future Focus

What does success in health fitness look like for you going forward and are there new goals you are focused on next?

“My future goals are to ski more days every year and to hang 10 on my surfboard!”

By connecting her training to the bigger goal of skiing, surfing and exploring Sarah stayed motivated through injuries and setbacks. One of Nova’s core values is Performance.

Sarah embraces this value which makes staying motivated and committed to an active lifestyle that much easier. Performance however isn’t just about doing cool sports like surfing - it’s about being able to perform better at whatever matters most in your life, whether that’s work, family or adventure.

What is your WHY behind your training?

Once you find that, the journey is that much better. .

The Spooky Truth About Halloween Candy

josh@novahealthclub.com (Josh Allen) — Wed, 22 Oct 2025 18:11:04 GMT

It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age.

We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities...

But do you know the risks in eating Halloween candy that go beyond weight gain and cavities?

While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being.

The Deceptive Allure of Halloween Treats

While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story.

I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem…

Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy.

These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook.

Beware: 5 Ingredients in Halloween Candy With Negative Health Effects

1. Hydrogenated Oils: Hidden Fats

Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life.
These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body.
Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst

2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage

HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings.
Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it.
Candies like Oh Henry and other chocolate bars have HFCS.

3. Artificial Colors: A Rainbow of Risks

The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1.
Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well.
Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s

4. Titanium Dioxide: The White Truth

Titanium dioxide is used in many candies to enhance their whiteness and opacity.
It is a detergent that damages your gut and decreases your gut microbiome.
Any candy that has a white center, like Skittles is known to use this ingredient.

5. Allergens: Hidden Dangers for Sensitive Individuals

Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers .
Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore?
Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens.

The Scary Reality

Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves).

Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette.

We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days.

It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of.

Stay Vigilant and Read Labels

Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor.

So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals.

Next year, choose to buy healthier options versus the mainstream candy we grew up with.

Healthier Alternatives

Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too:

Chocolate Bars
Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves).
Granola Bars
Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars.
Cookies
Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike)
Candies
Smart Sweets : Candies without artificial colors and high sugar
Lollipops & Jelly Beans
YumEarth : W ithout artificial colors
Water Enhancer (Vitamin C)
Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em.

There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.

Tricks To Keep Halloween Candy In Check 🎃🍬

josh@novahealthclub.com (Josh Allen) — Wed, 22 Oct 2025 17:50:27 GMT

Having trouble controlling the intake of Halloween candy?

Unless you are a disciplined ninja or equipped with helpful restraint tactics, you end up eating too much of this low quality, highly processed junk food.

If you are someone with a sweet tooth then you are in luck!

Here are 5 tactics that will help you avoid eating too much (if any) candy this Halloween.

1)Don’t Skip Meals or Snacks

Skipping meals and snacks creates stress on your body and a stressed body is more likely to have sugar cravings.
Self control becomes extremely difficult when you're underfed. If candy appears it is much harder to resist because your body is lacking energy, vitamins and minerals.
If you eat a solid meal along with healthy snacks throughout the day (ie: protein shake, apple and almonds) I guarantee that it will be hard to eat candy.

2)Eat Enough Protein

On the heels of not skipping meals, make sure each meal has enough protein.
Meals that are low in protein mean that they are higher in carbs. As a result you will deal with blood sugar dips and greater hunger, weakening your resistance to candy.
How much protein? This differs between people but generally you aim to have at least 0.8 grams of protein per pound of ideal body weight. The more active you are, the more protein you will require.

3)Stay Hydrated

Being dehydrated will make you feel hungry even when you are not actually hungry. As a result you are more likely to have the urge to grab a sweet from the candy bowl.
The simple solution is to just drink enough water throughout the day.
How much water? Click here to download your All About Water PDF.

4)Say It Out Loud

Often we eat candy without thinking. It is not uncommon to have 5 or 6 candies before you become mindful of what you are doing. By then it’s too late.
This may sound strange but as you are picking up the candy - say out loud “I am going to eat this candy” (even if no one is around).
This helps you become more aware of your actions, encourages mindfulness, and engages your logical mind.

5)Educate Yourself

The scary truth is that mainstream Halloween candy is some of the worst food you can put into your body.
Most of these candies contain highly inflammatory ingredients, allergens, and toxins known to disrupt everything from the gut microbiome to DNA, potentially contributing to ADHD symptoms and triggering allergies… And that’s without commenting on the effects of sugar that most of us already are aware of.
Eating certain candies can be just as bad as smoking a cigarette!

Give these tactics a try - they should help you to say no to Halloween junk food this year. If you are still having trouble, you can attempt a ‘clean sweep’ by throwing it all into the garbage… If you still have a sweet craving, have some dark chocolate or walk to the best bakery in town and buy yourself a $10 chocolate croissant :)

Happy (Healthy) Halloween!

Super Nova of The Month: Andrew Butler

Mon, 08 Sep 2025 12:08:19 GMT

Congratulations to Andrew Butler, Our Sept 2025 SuperNova!

Andrew’s Journey to His First Triathlon!

Andrew has been a dedicated Nova member for 9 years. During this time he has always been steadily committed to his health…

✅ Training consistently at the gym,

✅ Learning new approaches with transformation health coaching and

✅ Putting it all into practice with his wife Cheryl at home.

One of his goals for a long time was to do his first triathlon. He has been working towards this for years and just at the end of August he did it!

Being able to face open water was one of the biggest challenges. He went from struggling to swim a 25m pool length down and back, to being able to swim 1km straight!

His resilience to being able to cross this finish line is inspiring and we cannot wait for him to keep on building off of this experience!

Check out our interview below to see his approach to his health and fitness along with some priceless perspectives that will inspire you.

�� Read on to get inspired by Andrew’s story and to hear about his approach to health and fitness.

Mindset & Motivation

You’ve been a dedicated Nova member for 9 years! How have you been able to stay motivated to keep going over this time? Is there a particular WHY behind your actions - something that fuels your consistency?

“ My experience with NOVA has been extremely positive. I appreciate the culture of the club, and this has helped me in achieving positive results. I feel stronger now than I ever have, and the progress I’ve made has become addictive. I always feel like I’ve accomplished something after every workout session. I’ve learned to temper my expectations, and I now take greater satisfaction in the small victories. When you feel like you’re making progress, even if it’s only small steps, it’s not hard to maintain motivation.”

Can you share what life was like before joining Nova and then how 9 years of workout consistency has impacted your life?

“I joined a gym in 2010 because I knew that I needed guidance in my training. It was a positive experience, but I encountered challenges with the reliability of the trainers I worked with. When I moved to NOVA it elevated my training experience. All the trainers I’ve worked with have been so helpful in providing meaningful guidance and encouragement. I’ve certainly arrived some mornings feeling very tired, but I’ve never had to force myself to attend a training session.”

Training & Progress

At the end of August you successfully completed your first Triathlon which I know was a big challenge for you. Why did you choose to do this event and what lessons did you learn in the process?

“Zack had suggested it as a fitness goal. I’ve always envied and admired triathletes. My takeaway from the experience is that the biggest battles take place between your ears.”

Can you tell us what your current training and activity routine looks like and why it works for you? For example, how many times per week do you workout? What about other activities outside of the gym - I heard you are a big time gardener?

“I work out anywhere between three to five times a week. Doing yard work and tending to our garden certainly takes up my time. Cheryl and I also enjoy traveling and attending theatre and shows.”

 Lifestyle Changes & Challenges

What obstacles exist in your life that may sometimes get in the way of your momentum? How do you overcome these obstacles?

“Working full time can sometimes challenge your energy level. I try to make sure that I’m getting enough rest and recovery time.”

What specific routines, habits or ‘hacks’ do you think have contributed the most to your success? For example, is there a specific nutrition, recovery or stress management plan that you feel has really worked for you?

“One thing that has been very helpful is consistently going to bed at or before 10:00 am. If I move away from that schedule, my sleeping is never good. Also, Cheryl keeps me on track with my nutrition and healthy eating.”

Future Focus

What does success in health fitness look like for you going forward and are there new goals you are focused on next?

“I understand that it’s common practice for people who have participated in a triathlon to immediately begin thinking of strategies to improve time and performance. I’m certainly there, and I’m already planning for the next one!”

The Nova team and I have always admired your consistency and work ethic. If there was one piece of advice you could give to someone who struggles with consistency and doing hard things what would that be?

“A phrase that has always resonated with me is…”in the battle between rock and water, water always wins. It’s all about persistence.” Keep moving, even if it’s only small steps, and take satisfaction in the small victories.”

As Andrew states - the biggest battle we have is in between our own two ears. There is the voice that wants you to be great and then there is the other voice that wants to keep you small. The latter voice will say to avoid hard things. It will make you believe that you can not do it… But you can do hard things!

Do hard things and get an easy life...

Do easy things and get a hard life.

The choice is yours.

Fixing Metabolism, Burning Fat, and Rebuilding Energy from the Ground Up

Thu, 07 Aug 2025 11:19:00 GMT

The Real Problem Behind Fat Gain and Energy Drain

If you're doing all the “right things” — working out, eating clean, trying to stay consistent — but still struggling with stubborn belly fat, low energy and slow results, you’re not alone. Most people assume the problem is willpower or age... but the real culprit is often something hiding under the surface: metabolic damage.

In simple terms, your metabolism is your body’s engine. It’s what determines how efficiently you burn calories, build muscle, recover from stress, and generate energy.

Metabolism has two main jobs:

Catabolism – breaking down molecules like fat (or muscle) for energy
Anabolism – building new tissue, such as muscle or fat

Both are necessary. But when your system is constantly in survival mode (aka “fight or flight”), this balance breaks down.

That means:

❌ You stop burning fat
❌ You stop building lean muscle
❌ You stop producing clean, sustainable energy

Your body slows everything down to conserve resources. And then you blame yourself — or your age — when nothing seems to work anymore. This is what’s known as metabolic dysfunction or damage, and it’s a LOT more common than people think.

Signs You’re Dealing With a Damaged Metabolism

Metabolic damage doesn’t just mean your body is a little off. It means it’s no longer running efficiently — and the symptoms are:

You feel exhausted, even after a full night’s sleep
You store more fat (especially around the belly), even when eating “healthy”
You stop seeing results from working out or dieting harder
You rely on caffeine just to make it through the day
You’re moody, short-tempered, or overwhelmed more than usual
You struggle to keep up with your kids, your partner, or your workouts

And worst of all… You're told to just try harder - Eat even less or push even more in the gym.

But that’s like trying to fix a flat tire by driving faster.

What Causes Metabolic Damage?

Most people think metabolism slows down just because of age, bad genetics, or bad luck. But the truth is, your metabolism takes a beating from something far more common: chronic stress.

And no — stress isn’t just about deadlines or drama. It includes:

Ultra-processed foods full of additives, chemicals, and sugar
Mental and emotional stress (work, finances, relationships, etc.)
Lack of sleep
Overtraining or lack of movement
Alcohol, medications, or environmental toxins
Poor digestion and chronic inflammation

Your body is designed to bounce back from occasional stress. But when the hits just keep coming — day after day, year after year — it leads to a breakdown of the system. It becomes a case of death by a thousand cuts.

Eventually your body can’t keep up. It shuts down key processes to protect you. That’s when the symptoms start to show up.

And here's what we need to understand:

It’s not your fault
It’s not a lack of discipline or motivation
You’re not broken

Your body is just trying to survive.

How to Rebuild Metabolism, Burn Fat and Boost Energy Naturally

It’s not about working harder. It’s about working smarter — and shifting from survival mode into a state where your body actually supports fat loss and high energy. Here are 3 core areas we focus on when helping clients rebuild their metabolism:

1. Macronutrient Balance

Most people have their protein, carb, and fat ratios completely out of alignment. Too little protein, poor carb timing, and not enough healthy fats can all contribute to stubborn weight and sluggish energy. Fixing these basics and personalizing them to your needs is one of the fastest ways to kickstart fat loss and improve energy.

2. Digestive Support

It’s not just what you eat but what you digest well to absorb and assimilate into cells and tissue. Even the healthiest diet can cause problems if your digestion is compromised. Poor nutrient absorption leads to inflammation, stress, and hormone imbalances. Things like how to optimize digestion, from food timing to gut-friendly habits is key to understand. Only then can your body actually use what you eat to rebuild and energize itself.

3. Hormone Regulation

Your hormones are the messengers that run the show. The top 3 everyone should focus on when fixing metabolic damage are: Insulin, cortisol and growth hormone. These 3 are the lowest-hanging fruit and when managed properly, they unlock fat burning and energy production.

Ready to Fix What’s Been Keeping You Stuck?

Explore our Transformation Health Coaching programs — LeanDads for men and Femme Fusion for women. These programs are designed to jumpstart metabolism, helping clients burn fat, build muscle and boost energy.

This fall (starting Sept 8, 2025) we’re launching a FREE 2-week Fat Loss + Energy Accelerator Program to help you:

✅ Kickstart your metabolism
✅ Burn stubborn fat
✅ Double your energy

And we do it without:

❌ Unrealistic diets
❌ Hardore workouts
❌ A big time commitment

You’ll get hands-on coaching from coach Josh Allen and Heather Layton, plus daily accountability and step-by-step strategies tailored to you. But… this is a pilot coaching program, and we’re only accepting 20 committed people who are ready to do the work and finally see real results.

If that’s you…

�� Email “Pilot Program” to josh@novahealthclub.com we’ll send you all the details.

Super Nova of The Month: Tanya Vezina

Fri, 01 Aug 2025 15:12:58 GMT

Congratulations to Tanya Vezina, Our Aug 2025 SuperNova!

Tanya’s Comeback Story

After a full knee replacement in late 2024, Tanya made it her mission to do whatever it takes to get her knee back and to return to golf by June 2025.

Recovery didn’t go as planned - routine tests led to another surgery (unrelated to the knee) to implant a precautionary pacemaker, which limited her ability to lie on her side and made knee rehab even harder.

Still, Tanya stuck to her daily physio routine and gradually rebuilt her strength. Nova Coaches collaborated with her physio team to help her return to training in March, focusing first on lower body mechanics and walking—hitting her daily step goal each day even with a cane.

As her strength improved, she began working on her golf swing - starting with upper body movements and slowly reintegrating her lower half. In June, she started swinging her club again. By July, she was back playing 18 holes.

Tanya’s story is a reminder of what steady effort and consistency can do, even in the face of setbacks.

Read on to hear about Tanya’s journey and her approach to health and fitness.

Mindset & Motivation

What is your biggest motivation that fuels your health and fitness journey? You have been a Nova member for 7 years - how has this motivation changed over the years ?

“Life is short… I love how life keeps changing and I know that I need the best version of myself at the time to fully enjoy each new life chapter. As a result I am committed to working to be my best, as I am, where I am.

My primary motivation has always been to build a stronger, more resilient body—one that allows me to fully embrace my passion for experiencing the new—whether through travel, golf, meaningful social connections, or volunteer and professional opportunities.

Living with an autoimmune condition and managing a few injuries along the way means I have to stay mindful of my body’s needs. I’ve come to understand that motion truly is lotion—regular movement helps me feel my best. But I also recognize that motivation evolves as life does.

Seven years ago, my focus was on building core and upper body strength to manage back pain and recover from knee debridement. Since then, I’ve dealt with minor shoulder issues and a progressively degenerating knee, which led to some unexpected and fascinating compensation patterns in my body. I’m incredibly grateful for Zack and the team at NOVA, who always found a way to keep me moving, no matter the challenge. One thing has remained constant: my NOVA sessions are my me time—and I’ve made them non-negotiable .”

Recently, you’ve had some physical challenges such as knee replacement… How has this changed your approach to your health and fitness ?

“I’ve become a strong advocate of going into surgery as strong and prepared as possible. The experience made me more mindful of how amazing the body truly is, how much we take for granted and how vital exercise and recovery tools like compression icing really are.

Equipped with core strength and exercise discipline, I felt ready for the slow road of knee recovery. Still, I was completely unprepared for how much my leg would “shut down” in order to heal.. … I literally couldn’t lift it at all and had to rely on a leg lifter tool for the first couple of weeks.

I learned to celebrate the “baby wins” – like gaining a couple more degrees of knee flexion – knowing that these daily, often monotonous, physio exercises were absolutely essential for regaining mobility. One of the keys to my early success was consistently using a compression icing machine throughout the day to manage swelling and pain vs increasing pain

medications.

Post-TKR proprioception changes are common, so balance training is now a part of my routine. Relearning how to trust and properly use my operated knee is still ongoing… I am truly invested to undo years of compensatory movement patterns…

A constant hurdle is finding the balance between challenging the body and doing too much…. I continue to use compression icing and need to remind myself that my body is still healing. With time, strength and stamina will continue to grow – I just have to respect the process and stay consistent .”

Training & Progress

What does your current fitness routine look like? For example, do you do weights, cardio, stretching, sports or walking and what frequency ?

“I train with Zack and Matt three times a week to build strength, improve stamina, and rewire my brain-body connection. I truly appreciate their innovative approach—combining stretching, weights, mobility work, and FST sessions—to help “wake up” my operated side. I am golfing once again and, with time, look forward to resuming long walks.”

What recent health, strength or fitness accomplishment are you most proud of and WHY ?

“I am thrilled to be back on the golf course! As the current Women’s Golf Captain at CVGC I truly value the golf experience – especially the laughs, friendships and amazing time spent in nature.”

You’ve made great progress on your knee rehab since the replacement - what routines or habits did you implement to make this happen?

“My surgeon explained that a successful knee replacement is a 50/50 partnership - surgical skills are only part of the game – it is up to me to invest the time to obtain best success. As a result I was fiercely committed to my physio rehab program…. twice-daily exercises , consistent compression icing and in-person sessions three times a week were non-negotiable. Clean eating habits ensure that my body is getting the fuel it needs to heal.”

Lifestyle Changes & Challenges

Aside from the recent physical challenges, what obstacles do you find exist in your life that may sometimes get in the way of your momentum or your ability to reach a personal goal? Are there any strategies you follow to overcome these challenges ?

“As my body changes with age, managing weight has become a constant challenge. In an era dominated by screen time, I prioritize in-person connections—yet, given my current limited mobility, these connections often revolve around food.

Since the reality is that my social life is closely tied to eating, as a true foodie, I have learned to find healthier choices when dining out, focus on clean eating at home and most importantly accept the choices I make and manage my expectations accordingly .”

What specific healthy routines, habits or ‘hacks’ do you practice outside of your exercise plan? For example, is there a specific nutrition, sleep, supplement or stress management plan that you feel has really worked for you ?

“I enjoy cooking and have always made “all from scratch”… I make sure to have Greek yogourt, roasted chicken, boiled eggs, and avocados on hand for grab n go meal solutions… aside from taking Vitamin D supplements I aim to meet my nutritional needs by focusing on fresh veggies, fruits and lean protein sources…. I do get involved in a variety of work and volunteer projects and I use a time management program to organize my days – it’s a true stress reliever knowing that all will get done!”

Future Focus

How has sticking to your health and fitness plan benefited your life? For example, has being more healthy and fit allowed you to do new things that you could not before or has it positively impacted the lives of others you care about ?

“Good nutrition and regular exercise has always been a part of our family life... An added bonus is that a new understanding of the importance of lean protein sources has sparked a curiosity for exploring new recipes and cuisines… Sharing that my son swam competitively during his growing years and “fast food” was and is never on the menu .”

What does success in health fitness look like for you going forward and what new goals are you focused on next ?

“Achieving health fitness success will be to manage my expectations and celebrate the “small wins” as I continue my knee replacement rehab. My new goals – once my body is ready – are to walk 2K comfortably and rebuild the muscle mass I lost – both of which I hope will help reduce the body fat gained during recovery.”

There are so many perspective gems in this interview that we hope will help you on your own health journey. A couple that pop out to us are:

1)Commitment:

Tanya speaks about being 'fierce' about her recovery. When faced with a physical set back - showing up to physio once a week does not work. Note how Tanya did her exercises twice daily and makes her training sessions 'non-negotiable'.

2)Managing Expectations:

We have to be realistic with what can be achieved and also how it falls within our own values.

3)Celebrating Small Wins:

It takes stacking small wins over and over to make a big win just like it takes 100 pennies to make a dollar. If you can not appreciate the small victories you will struggle getting to your main goal.

Do Hard Things For an Easy Life

josh@novahealthclub.com (Josh Allen) — Thu, 03 Jul 2025 18:26:43 GMT

Do Hard Things Now, So Life Becomes Easier Later

Modern humans default to the easy way but it's not our fault...

Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything.

Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice.

The problem?

Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach.

Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance.

But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later.

Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run.

Hard things like:

Going to bed on time instead of watching another episode
Preparing a healthy meal instead of grabbing fast food
Moving your body instead of sitting all day
Walking or biking to the store instead of driving
Managing stress with deep breaths and fresh air instead of pouring a drink
Looking at your habits instead of masking symptoms with medication

It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road.

And remember:

Do easy things, and you’ll have a hard life.
Do hard things, and you’ll have an easy life.

Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in.

If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .

Super Nova of The Month: Sonya Jeyaseelan

Tue, 01 Jul 2025 17:27:53 GMT

Congratulations to Sonya Jeyaseelan, Our July 2025 SuperNova!

After a tough start to the year with illness and personal challenges, Sonya chose to not give up. She stayed committed to her health and fitness, came back stronger mentally and physically and used that growth to try new things and give back to others.

In this interview, you’ll learn how Sonya transformed her mindset, built strength, took on a new sport, and started teaching tennis in the community. Her story is proof that there is opportunity in all obstacles and that they allow us to grow and become better versions of ourselves.

Read on to get inspired by Sonya’s journey and to hear about her approach to her health and fitness

Mindset & Motivation

You’ve had your fair share of tough challenges this year. At the same time you continued to prioritize your health vs putting it on the back burner. It’s easy to give up when we face adversity - how were you able to stay consistent with your health and fitness routine?

“I am a mom of a son who is 8. I will be almost 60 when he turns 18. I want to enjoy the later years being healthy and fit to keep up with him. It also helps when your whole life has been about being fit and active (as a former pro athlete (22 years) and a national coach and coach in a private club for over (16 years).”

You’ve even recently increased your activity - training, sports, walking/running to the gym being some of them. What is your biggest motivation behind your goals - what drives you to such new levels?

“Being exposed to more information about the female body and the changes that happen as we start perimenopause and also being of Indian/Sri Lankan descent we are pre-dispositioned to have higher cholesterol and heart attacks. I love golf and teaching, so I started teaching tennis again (to prevent dementia/alzheimers) very lightly to a group of moms to keep my brain sharp and active with a racket sport. It works for me because I want to stay busy knowing I am helping others and myself, which in turn gives me the mental health I need to sustain a longer life without being a burden on family members.”

Training & Progress

What does your current training and activity routine look like and why does this routine work for you?

“Four days a week (training with Nova) along with tennis, golf and interval training at my son's soccer field when I take him to practice.”

What recent health, strength or fitness accomplishment are you most proud of and WHY?

“What I am most proud of is that I have found joy again working out and seeing the small aches and pains and chronic aches and pains disappear. I am seeing the result with mental health and overall health being around adults that are trying to help me stay pain free and a great team of NOVA trainers that are sharing in my journey.”

Lifestyle Changes & Challenges

What are obstacles in your life that may sometimes get in the way of your momentum or that you are aware of potentially getting in the way?

“Being unrealistic with what I expect from myself, I am trying to allow myself to not be a super mom, wife and human.”

“Adding protein shakes, making home cooked meals throughout the week, maintaining routine and structure, adding FST/ physio and massages to the recovery, saying NO to too many of my son's social engagements when feeling mentally drained or even physically drained (not feeling guilty if I have to decline).”

Future Focus

“I added skiing and golf to my list of new sports. This winter was my first time skiing and if I was not strong in the knees and my lower body I would have been very nervous about trying so late in life. I wanted to experience something new and embrace winter with my son and sadly I never skied growing up in British Columbia. My son will gain so much and remember these moments with his mom for life.”

What does success in health fitness look like for you going forward and are there new goals you are focused on next?

“Success for me is staying mentally and physically strong as I go through the journey as a mother, wife and woman. I have gone through a lot of changes from working full time, becoming a mother/stepmother to a teenager, building a house, moving 6 times in the last 8 years. I finally feel settled and this has been helpful to create consistency in my life. I want a simpler lifestyle so I have time to take care of myself which in turn allows me to take care of others around me ( husband, son, family members and friends)!”

Sonya brings unique perspectives we can all learn from. She shows how having a strong purpose behind your health and fitness keeps you committed, even when it’s hard. Pushing through challenges might not be easy, but doing the hard things now leads to a better, easier life down the road. She also highlights the importance of setting realistic expectations and being self-aware to know when to say no without feeling guilty.

Super Nova of The Month: Liz Belford

Tue, 03 Jun 2025 10:32:39 GMT

Congratulations to Liz Belford, Our June SuperNova!

 Liz’s Legacy of Strength: A Decade of Dedication

Chances are you’ve seen Liz in action - training in the mornings at Nova for the past decade!

We chose Liz as our SuperNova because of her consistency and dedication to training. No matter what the day or week brings, she always shows up ready to work.

Showing up during challenging times is often what sets successful people apart. Liz is a great example of this - despite dealing with knee, shoulder, and neck issues over the years, she’s stuck with it.

She proves that it is about progress not perfection and that success is inevitable when you don’t give up.

And that is why at her age she is still crushing it - squatting and deadlifting with barbells, pushing for more reps in the gym, and staying active outdoors through hiking, cycling, or traveling…

�� Check out the interview with Liz below to hear about her approach to her health and fitness.

Mindset & Motivation

You have been consistent with training for more than 10 years… How have you been able to stay motivated over the years to continue with such commitment?

“What I have learned over the years is that there are some days when the hardest part of my commitment is actually showing up & walking through the door. I will be honest. Within minutes my coaches have my head turned around & I then become totally into what they have planned.

They motivate me to work hard & give it my all. Due to my scheduling I am currently training under Zack & Kim. They are so different. My body needs what each one brings to my session. I am experiencing some physical limitations right now & they both have incredible patience with me week after week. I don’t train with Matt but he is always available to answer questions about anything to do with the body & so willing to share his knowledge.

You have assembled an amazing team Josh! I like all of them! They all make it fun to train at Nova! I do have fun too. What a great way to start my day.”

What are some of the biggest mindset shifts or perspective changes you’ve made over the years that have transformed the way you approach your health and fitness?

“There are many. Acknowledging the importance of investing in my own health & wellbeing as we see the decline of our medical system for many Canadians plus the knowledge I have gained as it pertains to nutrition, hydration, sleep & balance & importance of physical activity. Training in the mornings has become a way of life for me. On days that I train the boost in energy & extra dose of mental clarity I get carry me right through my day. It’s unbelievable!”

 Training & Progress

What does your current training and activity routine look like and why does this routine work for you?

“I train at Nova 2-3x/wk. Outside of Nova I usually power walk a couple times a week for an hour as well as practice Yin Yoga. Winter skiing has always been one of my favourite winter sports & boating in the summer. I am starting to get on my own mat at home more often now & recognize that I really have to do more stretching every day.”

What health, strength or fitness accomplishment are you most proud of?

“I am proud of the progress in my strength & my commitment to continuously show up. Showing up is the hardest part - but oh so rewarding when I walk out at the end of my session!

Lat pulldowns - just progressed to 100 lbs x 8 reps. Weighted plank - 25 lbs for 1:30 (ready to increase that). Deadlifting 105 lbs x10. And I have just recently resumed squats after some physical limitations that Zack & Kim have helped me with.”

Lifestyle Changes & Challenges

You’ve worked through some physical challenges over the years and even recently — how did that affect your training and what helped you overcome it?

“Recently I’ve noticed recovery takes more time. Sometimes I feel like I need a body holiday. I think this stems from trying harder and lifting heavier. 48 hrs isn’t always an adequate time for recovery at my age.”

What specific routines, habits or ‘hacks’ do you think have contributed the most to your success?

“Aside from my patient, knowledgeable, Nova coaches, I installed an infrared sauna at home which I use 2 -3 times a week which I think has contributed to better sleep at night.

I also have really enjoyed learning more about nutrition through Nova, the importance of proper hydration plays in my wellbeing & my sleep is way better than it used to be which makes me happy to no end!”

Future Focus

How would you say your commitment to health and fitness has allowed you to improve your quality of life? For example, have you been able to do new things that you could not before or has it positively impacted the lives of others you care about?

“I believe that my children are proud of me with this very important commitment, lifestyle choice that I have made.”

What does success in health fitness look like for you going forward? Are there new goals you are focused on attacking next?

“More of the same! Move over aging …I’m coming for you.”

Liz is a great example of how foundational lifestyle habits like mindset, strength training, nutrition and quality sleep can create lasting results. Her approach reflects the direction we’re moving at Nova: a deeper focus on the 5 Pillars of Health - Mindset, Movement, Nutrition, Stress, and Recovery - as the blueprint for long-term success.

�� Want to learn more about how the 5 Pillars can support your health and performance? Click here to dive deeper.

Q2 2025 Pod Call Series

Wed, 21 May 2025 13:38:34 GMT

We are back with our second series of 'Pod Calls' available exclusively to our Nova Health Club members. Don't miss these unique sessions to help you level up your health and wellness game!

What is a Pod Call?

A Pod Call is a live online (webinar like)_ session with a Nova coach, offering support and insights on key health topics like fitness, nutrition, recovery and overall wellness.

Why did we create Pod Calls?

Our goal is your success and your health goals can not be built on fitness alone.

After delivering thousands of personal training sessions, we noticed a disconnect between fitness sessions we were delivering and the other pillars of health (and lifestyle habits that happen outside of the gym).

To get the most out of your health and your fitness sessions at Nova we need to link other pillars such as mindset, nutrition, stress and recovery.

Training coaches who care about your results will agree that a couple hours of personal training each week is not enough time to workout AND learn everything you need to know about maximizing those workouts...

Things like how to eat before or after workouts, what recovery habits should be practiced or the link between stress and working out are all subjects that you need to know on your health and fitness journey.

Pod Calls are dedicated sessions where we teach you essential health and fitness insights that we can't often cover during your gym workouts.

We hope you take advantage of these expert-led sessions that will enhance your workouts, teach you new concepts about health and bridge the gap between fitness and overall wellness.

Upcoming Pod Calls (all times in EST)

Mon Jun 2, 2025 (6:00pm)
Topic: How To Eat Carbs For Better Energy, Muscle & Fat Loss
Coach: Josh Allen
Wed Jun 4, 2025 (2:00pm)
Topic: Hip Mobility Using the 'CARS' (active session)
Coach: Kim Vo

Sat Jun 7, 2025 (12:00pm)
Topic: Benefits of Single Leg & Arm Training for Overall Strength
Coach: Matthew Nadler

Tues Jun 10, 2025 (6pm)
Topic: Releasing Neck Tension
Coach: Zack Fernandez

Wed Jun 18, 2025 (1:00pm)
Topic: Training The Backside of The Core
Coach: Colin Soltesz

Thu June 19, 2025 (7:00pm):
Topic: Ayurveda for Healthy Ageing
Coach: Kayla Hutchinson

These calls are free for Nova members and Zoom links for each call can be found in the Nova Mighty Networks platform. If you are not a Nova member and would like to attend any of these please email Info@NovaHealthClub.com for a seat.

We look forward to seeing you then!

Super Nova of The Month: Beth Finch

Thu, 01 May 2025 14:06:18 GMT

Congratulations to Beth, Our May SuperNova!

Beth’s Breakthrough: From Setbacks to SuperNova

Beth joined Nova in December 2022 and right from the start, she hit the ground running - earning her first SuperNova nomination in August 2023 .

Like many, her journey started with ups and downs - making progress, followed by setbacks.

But what makes Beth stand out now is her willingness to try new things, adjust her approach, and stay consistent with foundational habits - both in and out of the gym.

Her recent progress is proof that success is inevitable when you are willing to challenge yourself and stick with the plan.

It’s not about being perfect, but about being consistent long enough to let the process work .

Beth has done exactly that, which is why she’s once again earned the title of SuperNova.

�� Check out the interview with Beth below to see the habits, mindset and lifestyle shifts that helped her reach her goals.

Mindset & Motivation

How have you been able to stay motivated over the years to get the results you have achieved? Is there a particular WHY behind your actions - something that fuels your consistency?

“Big motivation is turning 50 this year. I’ve never been a heavy drinker, but over the last few years I noticed that my efforts were wasted if I was consuming alcohol. I grew tired of waking up every morning with the same regrets.. asking myself “why did I eat that?” “Why did I drink that?”. I would go way over in calories because for me food and wine just go together. The scale wouldn’t budge and my body fat % wouldn’t go down. I committed to a dry January and felt so good I decided to continue. I will only have a drink if it’s a super special occasion. This has been the single biggest factor that’s helped me stay consistent in trying to achieve the “D” shape on the InBody Report.”

What are some of the biggest mindset shifts or perspective changes you’ve made over the years that have transformed the way you approach your health and fitness?

“Focusing on body composition as opposed to the weight number on the scale has been a big shift. My coaches know - I hate the scale and because of that I would avoid getting on the InBody. Rather than focus on weight, I now focus on my muscle mass and body fat mass because I want to go into the next decade stronger and leaner, not just skinnier.”

Training & Progress

What does your current training program look like and why does this routine work for you?

“Monday, Wednesday, Friday at Nova. Combination of heavy strength training with some HIIT training. I really look forward to my Fridays because my husband and I work out together. I meet my daily step goal of 10,000 and try to incorporate another activity 2 x/week like pilates, pickle ball or just a 20 minute run. The 3 strength workouts are a must but if the extras don’t happen occasionally, I don’t stress about it. ”

Lifestyle Changes & Challenges

What are the biggest challenges or setbacks that you’ve had to face along the way? How did you overcome them?

“In the past I would see small results but it was always up and down. Nothing would stick long enough to see great progress. I go back to my answer for question #1 - my biggest challenge was probably alcohol in my lifestyle - once I overcame this, the rollercoaster of results stopped. This change has helped me to stay consistent and see more progress.”

What specific routines, habits or ‘hacks’ do you think have contributed the most to your success?

“ Fiber and water! Both help keep me feeling full for longer. Eating high protein in a calorie deficit can make it difficult to get enough fiber so if I need to I’ll add a fiber supplement to my smoothie. It also sounds really boring but I go to bed early on week nights. I track my sleep with a Whoop and if I get consistent, good quality sleep then everything is better. ”

Future Focus

We see the list of tangible accomplishments you have made but in your own words, how would you say these accomplishments have allowed you to improve your quality of life? For example, have you been able to do new things that you could not before or has it positively impacted the lives of others you care about?

" As a parent I’m aware that my behaviour is always being observed by our kids. It’s super gratifying to see them growing up to be physically active too, playing team sports and enjoying their own workouts.”

What’s next for you? Do you have any new fitness or health goals you're working toward?

“My next phase will be increasing weights and paying closer attention to strength. I would like to get to a 200 lb hip thruster though as I’m focused on building leg and glute strength! My goal is also to stay consistent as we spend our first summer at the cottage. We’ll put together a small “gym” in the boathouse, just some free weights and bands. The longer term goal is to improve some of my metrics like daily steps and VO2 max.”

In her interview, Beth talks about how the InBody analysis provided her a better indication of her progress. She also highlights the lifestyle habits that matter most - mindset, strength training, steps, nutrition and sleep. This aligns perfectly with the direction we’re heading at Nova: becoming a team focused on the 5 Pillars of Health (Mindset, Movement, Nutrition, Stress, and Recovery) for ultimate success. Any health and fitness goal you have is easy to achieve when you consider this holistic approach.

Super Nova of The Month: Simon Cusack

Mon, 31 Mar 2025 13:14:02 GMT

Congratulations to Simon, Our April SuperNova!

Simon’s 6-Week Transformation: From Stressed & Stuck to

Strong & Energized

Simon joined Nova through the LeanDads 12-week program in February. Like many busy professionals, he had been active but let work, stress and life take over. Over time, his training stopped, his diet slipped and his health was suffering. He found himself not exercising, eating poorly and dealing with chronic stress which led to putting on a gut, feeling low energy and relying on antacids for heartburn.

In just six weeks, Simon has completely transformed his physique and health! His digestion has healed, his energy levels have skyrocketed and he’s now training in the gym five days a week - all while running a business (+ launching two more!) and raising a young family.

He’s staying injury-free, recovering well, and proving that real results happen when you commit to the five pillars : mindset, nutrition, movement, sleep, and stress.

Simon’s story is proof that anyone can make change, no matter how busy life gets.

Check out the interview with Simon below to learn the exact strategies that helped him achieve this in such a short time.

Mindset & Motivation

What initially motivated you to start Nova’s LeanDads program?

“Honestly, I was just tired of feeling stuck. I knew I wanted to lose some weight, feel more energized, and be more present with my kids—but what really pushed me to start was realizing that I didn’t have a strong “WHY” behind my goals. I wasn’t just trying to look better; I wanted to show up better—for myself, my family, and my future.”

 Training & Progress

In your own words describe the positive changes you’ve experienced since you began the program?

“Since starting the LeanDads program, the changes have been pretty incredible—physically, mentally, and even emotionally. One of the biggest things I’ve noticed is my energy levels. I used to feel sluggish throughout the day, especially in the afternoons, but now I feel more alert and focused. I’m actually waking up feeling rested, which hasn’t happened in a long time.”

You've maintained consistency working out 5x/wk and following a healthy meal plan… How have you been able to do this?

“I’ve been able to stay consistent with working out 5 times a week and sticking to the meal plan because I stopped relying on willpower and started leaning into my "WHY." That mindset shift made a huge difference. I’m not just checking boxes anymore—I’m doing this because I know what’s at stake: my health, my energy, and being the kind of dad I want to be. It also has helped that my wife and I hit the gym first thing in the morning and make sure we keep each other accountable.”

Lifestyle Changes & Challenges

Have you faced any challenges or setbacks along the way? How did you overcome themt?

“Yeah, I’ve definitely faced a few challenges along the way. One of the biggest ones was breaking old habits, especially around food. There were times when I’d slip up—grab something processed out of convenience or fall back into late-night snacking. In the past, I probably would’ve spiraled or given up altogether. But this time was different.”

What specific things or habits do you think has contributed the most to your success?

“ Meal prep—game changer. Just having food ready to go takes out the guesswork and the temptation to make bad choices. When my meals are prepped, I stay on track without even thinking about it. My whole family has been participating in eating healthier which has made things easier as well. ”

Future Focus

What’s next for you? Do you have any new fitness or health goals you're working toward?

"Now that I’ve built this solid foundation with LeanDads, I’m setting my sights on some bigger goals. One of them is to drop a bit more body fat while increasing muscle mass - I want to lean out a little more and feel even stronger.

On the health side, I’m working on dialling in my sleep and recovery. I’ve realized how important that is for progress, so I want to be more consistent with nighttime routines and maybe even explore some breath work or mobility work to stay sharp and injury-free.. ”

In the above interview Simon speaks about his WHY. This concept is one of the most important motivators for anyone trying to reach their goals. Understanding this and finding your WHY could be what you need to stay consistent so that you can reach your goals. Learn more about your WHY by reading this article .

If you're curious about how the LeanDads program can work for you, book a complimentary session below to explore how you can achieve results like Simon!

The 5 Pillars of Health

josh@novahealthclub.com (Josh Allen) — Tue, 18 Mar 2025 15:04:16 GMT

Health Comes First

Whether your goal is fat loss, muscle gain, strength or injury recovery, success starts with being healthy.

As simple as that sounds, the unfortunate reality is that most people have no idea how to be healthy.

Health isn’t just about working out and eating better . While those are important, they’re part of a bigger picture. True health requires a broader approach - one that goes beyond just hitting the gym or following a “healthy” diet.

Think of health like a car with 5 gears:

1st gear – You work out
2nd gear – You work out and eat well
But to shift into 5th gear, where real transformation happens, you need to focus on all 5 Pillars of Health

These 5 pillars are so simple yet overlooked because modern life is filled with distractions - and we’re constantly bombarded with quick-fix solutions, trendy fads and marketing gimmicks that promise results overnight.

But the truth is, when you implement the foundational principles of the 5 pillars you will achieve 80% of your goals. Without them, you’re stuck in low gear with slow progress and feeling frustrated.

The 5 Pillars of Health

1)Mindset & Motivation

Everything, even health starts with a thought. How you think determines your actions and whether they serve you or hold you back.
For most people starting on a journey to achieve a health goal, it is like a fish out of water. They have no idea how to navigate the challenges - and trust me, a health journey has its share of challenges. You start off optimistic and full of excitement but if you don’t cultivate a strong mental outlook you won’t last. This is why most people don’t reach goals - or if they do, it does not last.
THOUGHTS create FEELINGS which create ACTIONS which leads to RESULTS

2)Nutrition & Digestion

Many people say they 'eat healthy' but are they eating healthy AND getting results? Unfortunately not…
That is because most people do not understand what their body actually needs and even though a specific food could be 'healthy' it may not be healthy for you.
Even if you are eating the right things, how is it being digested? Recent research emphasizes the critical role of digestion as the starting point for overall well-being. Digestive health influences not only body composition but also affects mood, energy levels, and even skin health.

3)Movement & Exercise

The human body was designed to move. Incorporating movement, whether it be walking, stretching, working out or sport is paramount to overall health.
When it comes to movement there are 4 components you must incorporate into your life - 1)Mobility, 2)NEAT (non-exercise active thermogenesis), 3)cardio and 4)strength training. If you only do one of them you are not optimizing your potential.

4)Stress & The Nervous System

Stress is highly misunderstood. It is more than just work deadlines, traffic jams and challenging relationships. Stress is anything that takes your body out of equilibrium. That includes inflammatory foods, lack of sleep, digestive stress, alcohol, medications, environmental toxins etc.
While most people see stress as something negative, it is meant to make us stronger and more adaptable to the pressures we face.
Stress only becomes a problem when there is too much or when our resilience to it has been compromised.

5)Sleep, Rest & Recovery

There is so much stress and stimulus in modern life. Even positive ones (like working out or taking a vacation) acts as a stressor that disrupts our equilibrium. To properly respond to the stressors in life, our body requires time to sleep, rest and recover in between.
The unfortunate reality for most people is that they are under recovered and over stimulated by stressors.
If you are not getting the right quantity or quality of sleep, then you are limiting your energy reservoirs, ability to adapt to stress and ultimately going to struggle reaching your health goals.

The New Health Revolution

After 20+ years as a personal trainer, I’ve seen countless people struggle to reach their goals - not because they weren’t working hard, but because their 5 Pillars of Health were out of balance.

Many believe that grinding it out in the gym a few times a week is enough. But what they don’t realize is that intense workouts are a stress on the body, and without the right support from the other pillars, that stress won’t lead to the results they want.

About 10 years ago, I had a realization - I didn’t want to be the kind of trainer who just counts reps while clients stay stuck. My clients wanted real results, and I wanted to help them achieve lasting transformations. That’s when I shifted from being just a personal trainer to becoming a health coach, using the 5 Pillars of Health to create real, sustainable change.

This isn’t just a personal shift - it’s an industry-wide transformation, and at Nova Health Club, we’re leading the way. We’ve developed a 12-week program built around the 5 Pillars to help people finally break through and get the results they deserve.

Even small improvements in these 5 pillars - mindset, movement, nutrition, stress, and sleep - can create massive changes in your health! But when you truly master them, you become unstoppable.

At Nova, we’ve created personalized 12-week programs tailored to your needs within the 5 Pillars:

✅ LeanDads – designed for men
✅ Femme Fusion – designed for women

Imagine having a step-by-step blueprint that eliminates guesswork and shows you exactly what to do in each pillar to optimize your body, mind, and performance!?

Curious how LeanDads or Femme Fusion can transform your life in just 12 weeks? Click the button below to book a complimentary session with us today!

The 80/20 Rule: A Starting Point, Not a Destination

josh@novahealthclub.com (Josh Allen) — Fri, 14 Mar 2025 11:21:56 GMT

The 80/20 Rule is a concept many people use for nutrition.

It is great for beginners because it’s a simple way to ease into better habits and get initial results without feeling overwhelmed. It allows some flexibility while encouraging healthier choices most of the time.

If your health and fitness is struggling due to poor nutrition habits then the 80/20 is a great place to start. However, if you find that you have been following the 80/20 principle but on a plateau with your health and fitness then you will want to keep reading…

Nova Truth Bomb:

The 80/20 Rule is a minimum standard, not a path to excellence.

At some point in your journey, you have to ask yourself: Is this as far as I want to go?

The Law of Diminishing Returns

For those just starting their health and fitness journey, the 80/20 Rule will create excellent results at the start. But over time, as you level up, the law of diminishing returns kicks in. This means that the closer you get to your goal(s) the more you have to refine your habits to keep seeing results. In other words, what worked initially will only take you so far.

If you want great results - whether that’s a leaner physique, higher energy, or peak performance - you can’t stay stuck at 80/20.

Challenge Yourself or Stay Comfortable

As a health and fitness coach for more than two decades, I've seen the 80/20 rule help many people - but only up to a point. Most people, when they get to that point, will settle for the comfort of 80/20 and decide that is good enough.

I've also witnessed conflicting thought patterns in these individuals. They will say things like "everything in moderation" or “it's all about balance,” or “I want to enjoy my wine”. Yet in another conversation, they’ll complain about not seeing the results they want.

Reality check: You can’t have it both ways.

There’s a strange phenomenon in the human mindset when it comes to pushing limits in health and fitness - many see it as an impossible challenge reserved for the extreme. Ask a casual runner if they’d ever do a marathon, and they’ll often shut it down with a quick “No way!”

The same goes for nutrition - suggest tightening things up beyond the usual 80/20, and you’ll hear excuses like, “I need my wine, bread, and cheese,” or, “I’ll do it when....”

While the 80/20 Rule can be comfortable, it is a crutch that holds many people back.

We see this often with those who practice “cheat days” - a popular reward for six days of ‘being good’ followed by one day to indulge in low-quality food or excess alcohol. Many of these people really want to get in better shape too! I know dozens of people who will talk about their health and fitness goals, but instead of embracing the next challenge, they seek comfort and ease.

The 80/20 Rule in Practice

The 80/20 rule promotes 'cheat days' 20% of the week.

Let’s break this down a little further with nutrition. You eat three meals a day—that’s 21 meals per week. If you follow an 80/20 approach, that means four of those meals can be lower-quality or “cheat” meals.

Think about that: Four entire meals each week could be pizza or pub food. That’s more than a full day of 'unhealthy' food!

This may have been a serious upgrade for someone who was once eating poorly every day of the week but as you can see, 80/20 only gets you so far. And that is where the average health conscious person will stop. That's ok if it meets your values but if you truly value excellence and want to achieve more, it’s time to raise your standards.

Here’s a funny thing about those who preach 80/20 about nutrition:

In business, career growth, and wealth-building, these people push for excellence—they don’t settle for “good enough.” Even within the family setting - children are expected to aim for 90% or higher in school. It's not often you hear dedicated parents say, “80% is fine, just settle for that.”

So why do they accept mediocrity when it comes to their health? That’s a mindset we need to bat out of the park!

The Next Level: 90/10 or 95/5

Raising your standards within health means embracing new challenges and continued growth. And going beyond 80/20 has massive benefits - benefits like unshakable energy, razor-sharp focus and a strong, resilient body that will make you unstoppable.

If you value progressions in your health and fitness then put aside the 80/20 mindset and raise the bar to 90/10 or even 95/5.

This could be:

One or two off-plan meals per week instead of four
Focusing on long-term consistency rather than weekly indulgences

What do I mean by "focusing on long-term consistency rather than weekly indulgences"?

(Pay attention because this is a massive game changer!)

Rather than thinking of 90/10 as a weekly ratio (a few off plan meals each week), consider stretching it over a longer period of time. Something I call ‘ extending the gap’ .

Example:

Instead of “cheating” one meal a week, allow yourself to be on track for a solid month or two and then take a week off for vacation. You’ll get far better results this way because your body gets consistent time to heal from inflammation and function at its best before introducing something like nachos and beer that then slows you down.

The Hidden Issue With Weekly Cheat Meals

Most people don’t realize that one cheat day or meal per week can sabotage their entire progress!

Unhealthy food creates an inflammatory response in the body that can take up to 14 days to recover from! If you’re indulging every seventh day, your body never fully recovers.

This is why I push for a longer-term approach - one that ‘extends the gap’. Extending the gap creates better results even if you are following the 80/20 rule.

Imagine being locked in for 80% of a 12-week period - eating well, training hard, and staying dialed in for 10-11 weeks. Then, after that consistent stretch, you take a week-long break or vacation where you enjoy whatever you want…

The main benefit in ‘extending the gap’ of your 80/20 lifestyle is that your body has more time to detox, reset and thrive rather than constantly battling inflammation from frequent indulgences.… On top of that, when you do decide to go ‘off plan’ on a vacation for example the likelihood of you ditching the plan for an entire week is very low.

In essence, your 80/20 mentality with an ‘extended gap’ naturally becomes a 90/10 plan giving you far better outcomes.

Cheat meals or cheat days each week only work for those who are coming from no experience with anything healthy.

For those who have been around the block a few times (most of the Nova Health community), they need to upgrade their approach and this the exact method we use in our health coaching & transformation programs for those who want to break through plateaus

The Bottom Line: Raise Your Standards

The 80/20 Rule is a stepping stone, not a destination. It’s a solid starting point, but if you want to keep progressing - or aspire to be great - you have to push beyond “good enough.”

If your results have stalled, reassess your standards
If you’re chasing big goals, stop settling for mediocrity
If you want real transformation, ditch the weekly cheat mentality and “extend the gap”

So ask yourself - what do you truly value more? The comfort of your weekly cheat meals and drinks? Or the opportunity to reach a higher level?

At the core, all humans crave progress. Progress and growth isn’t about choosing what’s easy. It’s about choosing what matters most.

Taking Action

You have 3 choices depending on where you are at in your journey:

Just beginning? Start with the 80/20 however it fits for you
Stuck on 80/20? Stretch the gap!
Stuck on 80/20? Move to 90/10!

Whatever level you are at, if you are looking for support to jumpstart progress then check out how our health coaching & transformation programs can help you!

Super Nova of The Month: Steve Surtel

Tue, 04 Mar 2025 20:22:59 GMT

Congratulations to Steve, Our March SuperNova!

Steve joined Nova in October 2024 after realizing that his health needed a big change. Like many of us, he spends most of his day at a desk managing a business and was in a rut of making excuses for why he could not take action. He also noticed how things like his back and shoulder pain was getting worse and linked to the sedentary desk lifestyle.

Steve has made some significant accomplishments in just 4 months! His Nova Health coaches, Tyler and Kayla report wins such as:

Improved energy levels
Low back pain significantly better
Stronger shoulder and is now benching 115lbs for 10 reps
Better endurance - able to complete his workout without frequent breaks
Started goblet squats at 35-40lbs and is now barbell back squatting 135lbs for 10 reps
Introduced more cardiovascular activities such as hiking with his wife
Muscle gain from 66lbs to 69lbs and decrease in body fat %
Stopped using nicotine spray

One of the biggest changes however is his mindset. Like so many people who don’t take action, Steve realized that the momentum he was creating, no matter how small, was a win that he did not want to lose. And as someone who travels a lot for business he was not going to let that stop his progress - he makes sure to always rebook sessions - whether getting an extra workout before or after travelling to make up for the time away.

Read our interview with Steve below to hear his story, including specific strategies he put in place that has helped him move closer to his goals.

Mindset & Motivation

What initially motivated you to start training at Nova Health Club, and how has that motivation evolved over the past five months?

“ I needed to stop making excuses for not getting healthy. Initially I purchased a scale and my weight was 185lbs. I'm 5'5" and was alarmed so I decided to get serious about my health. I knew I would see results at some point so I waited to do the InBody at Nova. I am glad I did because the improvement was significant and that has driven me to continue this path.”

Training & Progress

You've maintained consistency in your workouts, even making up for missed sessions. How do you stay dedicated, especially with your work travel schedule?

“In the past I would just make excuses or delay things. I changed my mindset to move forward without excuses. Plus, I recognize that delaying my training sessions just means it is much harder to continue and I don't want to take a step backwards.”

What are the most significant improvements in your strength and fitness that you have noticed since starting with Nova Health Club?

“Cardio and endurance are both improving! Strength will come. Given my fitness/health before I started I am really focused on the small incremental improvements to motivate me.”

Lifestyle Changes & Challenges

What other improvements to your health have you seen take place over the past five months?

“ Body fat percentage went from an embarrassing 34.8% to 31.3 %!”

Have you faced any challenges or setbacks along the way? How did you overcome them?

“Times when I have been sick, some travel, puts me behind the regular schedule. I just remind myself that I want to avoid stepping backwards so I can continue forward.”

Besides working out, what other habits or changes have made a difference in your progress?

“Eating healthier, allowing a "reward" for myself (as long as I continue to push forward) and not feeling guilty about things that can set me back… ”

Future Focus

What’s next for you? Do you have any new fitness or health goals you're working toward?

“I want to hit 28% body fat by mid year and 25% by the end of year. Also paying more attention to exercise (ie: walking) between workouts at Nova. I’m looking forward to better weather for outside walks and hikes to help me do that.”

5 Common Mistakes That Prevent Workout Results

Sat, 01 Mar 2025 15:57:09 GMT

If you work out, this article is for you!

And first - kudos to you! Most people don’t even make it that far.

But here’s the big question: Are you getting the most out of your workouts?

The reality is, many people put in the effort but only see a small return on their workout investment. Just like managing your personal finances, wouldn’t you want a higher return for the time and energy you’re putting in?

If so, keep reading—this article is exactly what you need!

The 3 Levels of People Who Workout

Before I share the 5 things that hold back the potential impact your workouts could provide, it’s important to know that these 5 things only matter if you are someone who wants to maximize your workouts .

After 20+ years of personal training, I come to categorize people who work out into three distinct levels. The level you are at will determine whether or not this article, the 5 things that sabotage your workout results should even be considered.

So first things first - what level are you?

Level 1: Mood Boosters

Because working out makes you feel good afterwards, this level of person usually works out to get the immediate benefits that come from exercising. This could be things such as achieving a sense of accomplishment, improving mood (ie: decreasing anxiousness) or feeling energized in the body.

Level 2: Fitness Focused

This person appreciates the immediate effects that working out has but also values progress. They want to know that they are getting fitter and stronger with their workout routine. These people may also have other health goals like fat loss or to increase muscle mass.

Level 3: 360 Performers

These people value better mood and progressing in their fitness but what differentiates them is that they are driven to extract as much value out of their workout routine as possible. They are deeply aware of how their workouts impact what happens outside of the gym and how what happens outside of the gym impacts their workouts.

If you're in level 2 or 3—or aiming to get there—keep reading to discover five key factors that will help you maximize your workout investment. Since training requires both time and money, it only makes sense to get the best possible return. If you hold yourself to high standards, you'll agree…

5 Common Mistakes (To Avoid) That Prevent Workout Results

1) Poor Program/Technique:

Since you are already working out, this is the easiest place to start. There are a variety of ways that your programming can be off and they are:

No/Wrong Program
First and foremost, if you are not following a program - one that includes progressions in reps, sets and exercises you are skipping the #1 lowest hanging fruit. Those who follow a program reach their goals 10X faster than those who go to the gym and do whatever they feel like on that day.

Incorrect Technique
Doing things with bad form. Ie: Shoulders hunched, feet in wrong positions or not breathing correctly. Usually these things are things beginners need to be aware of. However, if you have been training for a while and are still unsure, you may want to hire a personal trainer for that extra eye.
Avoiding Full Range of Motion
This is a type of bad form that means you are not going all the way down or up. By missing this end range you are missing certain muscle fibers that work at those ranges. Solution: go all the way up or down. This may require you to lower the weight and that’s ok in this case.

Afraid to Lift Heavy
This is often indicated by those who are always doing sets with the same weight or when the rep range is always near 15 reps or higher. Solution: lift heavier weights for fewer reps. Get on a program that progresses things for you.
Timing Between Sets
When it comes to creating the optimal stimulus for the muscles to adapt to (ie: growing or getting stronger) you must have the right amount of rest between sets. Most people take too long between sets which ends up in wasted time and inefficient workouts. If this is you it is likely due to talking or spending time on your phone between sets.

2) Wrong Mindset:

We have come a long way since the old school days of CICO (calories in calories out) and the“no pain no gain” attitude. Yet, many people still cling to outdated beliefs that hinder progress. Some of the most persistent workout myths that continue to stick around are:

No Pain No Gain
Thinking that hard core workouts day in and day out is the only way to get results is both exhausting and a recipe for burnout or injury. A good workout is not a hard workout. A good workout is a smart workout and a smart workout is knowing exactly how to challenge yourself without going over the edge.

CICO
Calories in, calories out is the idea that weight loss or muscle gain is solely determined by energy balance. For example, in weight loss, the energy balance theory suggests that if you burn 500 calories during a workout but consume only 400 calories, the resulting deficit would lead to weight loss. This is far from the truth because 500kcal coming from steak or 500kcal coming from candy has a very different effect on the body. Placing more value on a workout that burns more calories or that provides more sweat is not the measure of a successful workout.

Muscle Soreness
Many people think that muscles have to be sore during and after the workout for it to be an effective workout. This is far from the truth. During a workout, more soreness means more lactic acid and lactic acid is necessary for muscle and strength gains. But after a workout, more soreness (lactic acid) means greater recovery time and decreased performance during that sore period. You do not need to feel sore after a workout for it to be effective!

3) Inadequate Sleep

This may be the top mistake most people make. We live in a world with so many opportunities and distractions that take away from our sleep. Late evenings from parties, events or watching TV delays bed time. On top of that, we are waking up prematurely whether from alarm clocks or stress that wakes us at 3-5am. Inadequate sleep affects your workout results in 2 ways:

Working out under rested
To make the most of your workout you need to show up at your best. If you are training at 6am for example, you better make sure you are asleep by 10pm at the latest.

Not recovering after your workout
Your muscles repair and grow during sleep NOT during your workout. Workouts break down muscle fibers because working out is a stress. You adapt to that stress and repair/grow muscles only when you sleep.

4) Poor Nutrition Habits
There is a saying: 'you can’t out train a bad diet.’ That means no matter how much or how hard you workout, it will never make up for a bad diet. Putting on muscle, getting stronger, more fit, burning fat and making the most of your workouts is a pipe dream if you are eating the wrong foods, not enough of the right foods or at the wrong time. The 4 biggest nutrition mistakes are:

Dehydration
Not drinking enough water plus drinking caffeine and alcohol leads to dehydration. If you want to perform better at your workouts then you need to show up hydrated. That means not slamming coffee all day prior to your workout and not drinking wine, cocktails or beer after. The average person needs at least 3L of water per day. Your muscles, organs, blood and brain are all water and dehydration means poor performance and increasing the likelihood of injury during the workout.

Food type
Inflammatory and processed foods are the biggest culprits. As a society we want convenience and end up choosing the wrong foods to eat like breakfast sandwiches, protein bars, pizza and cereals. In addition to the quality of food is choosing the foods that provide adequate protein, carbs and fat.

Food amount
How many calories, protein, carbs or fat you need to eat is not only important for good health but to make the most of your workouts. Most people actually have a problem undereating the right types of calories. They have no idea how to balance their protein, carbs and fat to maximize their workout energy or workout recovery.

Food timing
The timing of calories, protein, carbs and fat is a mystery for most people. They eat what they want when they ‘feel like it’. Timing of food around workouts and even throughout the day will determine how well you perform at your workout and recover from it afterwards.

5) Too Much Stress

If you want the most from your workout routine, then your workouts should be the biggest stress in your life. If that sounds strange to you then it’s because you do not understand what stress is. Stress is more than just relationship troubles, work deadlines or running behind in a traffic jam. It is things like living a ‘big life’, lack of sleep, poor digestion, bad nutrition AND yes even working out!

Because working out is a stress, you can not maximize your workouts if you have lots of other life stress going on. Signs that stress is holding back your workouts can be seen in:

Showing up to workouts feeling drained (needing extended warmup time) or not being able to push your hardest
Skipping workouts because you are behind, dealing with issues or not sleeping well
Dealing with chronic injuries or always having a new injury to deal with
Feeling wiped after workouts (ie: taking hours to recover)

The more stress you have in life, the more tailored your workout has to be so that it does not tip the scale of overall stress load. That means, intensity and frequency must be carefully controlled.

Final Thoughts

To optimize the results you want from working out means paying close attention to the above 5 pitfalls and knowing which is the main constraint that holds you back. Unfortunately, most people who want to get to a higher level with their training do not have a firm grasp on their main constraint.

At Nova Health Club, we are moving away from just ‘working out’ and towards educating, directing and empowering people to think holistically about their training to become the best version of themselves. Our mission is to challenge and support you to feel, look and perform at your very best in everything you want to do.

If you want to get to your next level, consider doing your 5 step assessment with a Nova Health Club coach. In this assessment we look at all the areas of your life to determine your main constraint or ‘pitfalls’ that are preventing you from maximizing your workouts.

For more information about our 5 step assessment email Info@NovaHealthClub.com or click the button below.

10 Things That Transformed My Health… And Life

josh@novahealthclub.com (Josh Allen) — Fri, 14 Feb 2025 18:04:35 GMT

Discovering the 5 Pillars of Health

When I was 36 years old my health came to a screeching halt because I was trying to live like I was still in my teens and twenties - working out as hard as possible, eating and drinking whatever I wanted, staying up late, not taking supplements, pulling 16 hour work days etc…

BOOM - Out of nowhere I got hit with anxiety, depression and insomnia. Within 3 months it worsened and I had zero energy, belly fat, poor focus, weak muscles and felt the worst I ever had.

My wife said I was having a mid-life crisis and while she was somewhat right, the physiological explanation was that my resilience to stress was broken. Stress that I once had no problem dealing with…

To fix myself, I tried the only approach I ever knew - the approach that almost everyone takes into their adult lives (which we learn when we were in our 20’s)...

That approach was to get serious about my training and to implement some mainstream nutritional tweak like lowering my carbs or to decrease alcohol.

It didn’t work…

What I really needed was a 360 holistic approach…

Unfortunately it took me years to figure that out. Years of pain and frustration… My default mode was still to live like I was 25 years old. But the playing field was way different - I was older, married with kids and working crazy hours starting a small business.

It wasn’t until I focused on ALL the 5 Pillars of health that I was able to start putting myself back together and get back into great shape - mentally and physically.

The ‘5 Pillars’ of Health

Mindset and motivation
Nutrition and digestion
Movement and activity
Stress and the nervous system
Sleep, rest and recovery

Over the course of 5 years I tried hundreds of things to fix my health but it was these 10 things - 2 for each pillar of health are what made all the difference in my life. These 10 things, if you put them into practice can be game changers for your health too!

1) Mindset

Discover Your WHY
Your WHY is the reason you get out of bed each day. It is your guiding star that motivates you to do hard things. Your WHY should not be a goal like to lose 20lbs or to earn more money but rather the reason WHY you want to make those things happen. For example if your goal is to get fit then your WHY is how being fit changes your life? What will it allow you to do that you can not do right now and who will it have a positive impact on?
Once I discovered my WHY I had a greater purpose in life which was beyond any fitness goal or financial status I wanted to reach. It gave me the energy to persist beyond will power and self discipline and it was aligned with my future identity and values.
Do What You Love
The ‘grind’ is not only hard on your head and body but it is hard on your heart… And when you are in that mode it is easy to forget about the love and passion you once had for life and doing the things that make you happy. This could be hobbies, spending time with friends or doing anything that gives you joy. Neglecting these things is an energy killer but sprinkling them into your life will charge you so that you can tackle that ‘grind’.
For 8 years I put aside my hobby of graffiti art and hanging out with friends. When I was at my lowest, an old friend invited me to a Hip Hop jam where I would be part of a graffiti mural. The vibe lifted my spirit massively - the breakdancing, DJ’s, artists and old friends that I neglected gave me strength and I realized that this needs to be a part of my life once again.

2) Movement

Walking
Walking is not only exercise but a time to create space from the clutter and busyness of life. We all heard of 10,000 steps a day and for good reason - walking decreases stress, burns fat calories, manages blood sugar, keeps your heart, muscles and body functional and that’s just the tip of the iceberg.
For decades, I relied solely on workouts and sports, but as an adult, I discovered that adding walking to my routine made my body feel better and more energized. Rather than going straight to the computer screen upon waking (which I did for years), I started going outside for a 15 minute walk. I started to incorporate more walks into my day as breaks to get away from the chaos. Walking allowed me to clear my mind and come up with new ideas. Walking is also how I keep fat from piling up on my waistline.
Tailor Workout Intensity Based on Your Nervous System
It blows me away to see how so many ‘stressed’ people workout so hard at the gym following the ‘no pain no gain’ mentality. What people don’t realize is that working out is a stress on the body. If your life is stressful outside of the gym and you pile more stress on with hard training you are ‘smashing’ your nervous system. This can lead to decreased energy, sleep problems, poor muscle recovery and lack of progress towards your fitness goals. Understanding how your nervous system works by tracking something like HRV (heart rate variability) is one of the smartest ways to tailor your training program to your stress levels AND still get results.
When my daughter was born and I was managing a fitness club in West Vancouver I was under a lot of stress. I still had this mentality of going hard in workouts. I remember working out hard with clients at 7pm (end of my day) and feeling awful in the workout. However it was not until 5 years later (when I hit the wall) that I realized this was the wrong way to train. One practice I began that helped my nervous system for working out was to create a transition time between life and the workout. This is a time to relax before a workout such as sitting in the sun, sauna, meditating or stretching. This has helped to regulate my nervous system and prepare it better for a workout.

3) Nutrition

Eat Food The Way Your Parents Taught You
Growing up, you probably have been told things like eat breakfast, chew slowly, sit at the dinner table when eating, eat your veggies etc. But as life gets busy in our 20s we throw it all away. We skip breakfast, skip meals, decrease calories, eat on the go, eat in front of computers, inhale our food to get back on with the day and scroll on phones without any regard to the food in our mouth. All of this creates stress on the body. Stress from being malnourished (low calories, low protein, low carbs, not digesting well from not chewing etc) and a disconnect between our body and the fuel we need to perform our best.
I was like this too. I even remember a time when I was annoyed having to eat when all I wanted to do was work. And when I did eat I wolfed it down. On top of that I was cutting carbs - little did I know that carbs were the very energy my body required. As a very active individual under a lot of work and family stress, eating low carb and low calorie was more stress on my body. Once I began eating like a human being, instead of a machine - by sitting down to eat, chewing slowly and eating in a low stress environment away from work, food began to work better for me. It gave me the energy I needed to focus and perform my best in all areas of my life.

Eliminate Inflammatory Foods
If you get punched in the face it will become inflamed. If you eat inflammatory foods the same thing happens in your body. The problem with inflammatory foods is that unless you are severely ill after (ie: celiac person eating bread) the inflammation is low and you do not feel it. Wheat/gluten, dairy, sugar, corn, soy and processed vegetable oils are common inflammatory foods that most people consume every day. As a result, most people are in this state of chronic inflammation and it is one of the major reasons why they are stuck in their pursuit of good health. You cannot optimize your health, drop body fat or avoid illness if you are in this state.
I used to eat pizza, beer, cheese, yogurt, soy milk, tofu, fried food, cookies, chips, you name it each week. I can not tell you how much better I feel having eliminated 95% of this from my diet. I once had constant phlegm, hives, allergies at my parents house and felt bloated after most meals. Now it is all gone. Removing these foods from my diet was one of the best decisions I ever made. Sure I still have pizza once in a while… But it is going to be the most expensive, best quality pizza in town once… Once every 3 to 6 months, not every week.. (these days, you couldn't pay me enough to eat a cheap pizza like a McCain Deep n Delicious!

4) Stress

Magnesium
Magnesium is vital for over 300 body functions, including energy production and muscle health. Stress depletes magnesium quickly - that includes work, injuries, alcohol, poor sleep, tight muscles etc. On top of that, most of us are eating a diet high in processed food and/or low in healthy calories which compounds the magnesium deficiency.
Magnesium has been a saving supplement for me. It has improved my sleep, calmed my nervous system, helped recovery after workouts and even helps me stay regular. Next to vitamin D, magnesium has been one of the best supplements I have introduced and is a regular part of my routine each day.
Nature
Sometimes all you need in order to clear your head and release tension is to get into nature. This is a free resource available to everyone yet few of us take advantage of it. Our DNA thrives on fresh air, sunlight, and the natural sensory experiences that come with being outdoors. In addition to stress release, nature will increase energy, boost immune function, decrease blood pressure, improve mood, sleep and happiness.
There was a place in my town where I would go every Friday for a walk in the forest. Like making my workouts part of the weekly routine, going for this particular forest walk each week was something I ritualized because it was the very peace I needed away from hardcore workouts and ‘grinding’ at work. As a bit of a spin off to this, I even began growing my own vegetables. Spending time in nature and making an effort to be in physical contact with trees, water and soil was a huge part in my healing process.

5) Recovery

Sleep Hygiene
This means having a system around your sleep, whether it is a pre bed-time ritual, sticking to a specific lights out and wake time or adjusting things like light, sound and temperature when sleeping. Good sleep has a massive ROI on your health - fat loss, cognition, detoxification, mood, mental and physical performance… The list goes on!
I realized that my current sleep habits were formed from my years as a teen and during my 20’s. And let’s be honest, those sleep habits don’t work for a lot of men over 35. Sleep was one of the things that got bad for me and if I was going to improve it I needed to follow a better system. I created a schedule that I stuck to for example not staying up past 10pm. I incorporated other tricks like earplugs, lowering the temperature and not sleeping with a cell phone near my head. Sleep for me has been a tough one to master as I find it is highly influenced by everything else going on in life too - hence why I am such a firm believer in a holistic approach.
Early Morning Sun
We are ‘heliotropic’ beings, meaning we are drawn to light. Light has a huge influence on our health - energy being one of them. Exposure to early morning sun is important because when the light hits the retina of our eyes, it tells our body that it is day and to create energy. If you want to improve your energy, get more natural sunlight on your eyes first thing in the morning as this sets your circadian rhythm and your circadian rhythm drives your energy levels each day.
Being on a screen and working in doors living in the northern hemisphere, it is easy to skip the sun. Plus I was always one who wore sunglasses. I began to make it a priority to get sun on my face and eyes as early as possible in the day. Not only did the warmth make me feel better, my energy levels were better in the day and it was easier for me to then fall asleep at the end of the day.

There you have it, 10 things that made a dramatic change to my health when I hit my ‘mid-life crisis’. My goal at the time was just to be healthy and get myself out of ‘the deep end’...

The crazy thing is, that now at age 46 I am not only past the struggles that I was trying to solve but I have more energy, am stronger, more fit and accomplish more in a day than I did in my 20’s and 30’s.

And this is why I do what I do in life - health coaching and holistic transformations based around the ‘5 Pillars’. Whatever you are struggling with, looking at your life from a 360 perspective is the key to solving the problem.

Even if you are healthy, a focus on the ‘5 Pillars’ is going to catapult your health and performance into the stratosphere like you never imagined.Trust me, I’ve been there and have taken many people on the same journey.

If you want to explore any of these 10 concepts or how the ‘5 Pillars’ can be improved in your life email me Josh@NovaHealthClub.com

Q1 2025 Pod Call Series

Fri, 31 Jan 2025 18:45:41 GMT

What is a Pod Call?

A Pod Call is a live online session with a Nova coach, offering support and insights on key health topics like fitness, nutrition, recovery and overall wellness.

Why did we create Pod Calls?

Our goal is your success and your health goals can not be built on fitness alone.

After delivering thousands of personal training sessions, we noticed a disconnect between fitness sessions we were delivering and the other pillars of health (lifestyle habits that happen outside of the gym).

To get the most out of your health and your fitness sessions at Nova we need to link other pillars such as mindset, nutrition, stress and recovery.

Training coaches who care about your results will agree that a couple hours of personal training each week is not enough time to both workout AND learn everything you need to know about maximizing those workouts...

Pod Calls are dedicated sessions where we teach you essential health and fitness insights that we can't often cover during your gym workouts.

We hope you take advantage of these expert-led sessions that will enhance your workouts, teach you new concepts about health and bridge the gap between fitness and overall wellness.

Upcoming Pod Calls (all times in EST)

Feb 11, 2025 (7:00pm):
Topic: Evening foam rolling recovery and relaxation (active session)
Coach: Zack Fernandez

Feb 12, 2025 (7:00pm)
Topic: Preparing for InBody and interpreting the results
Coach: Meredith Foley
Feb 18, 2025 (7:00am)
Topic: Kickstart your day with morning mobility (active session)
Coach: Kayla Hutchinson

Feb 20, 2025 (12:00pm)
Topic: Spine mobility & blood flow for better strength and recovery
Coach: Matthew Nadler

Feb 18, 2025 (6:00pm)
Topic: Addressing women’s hormones for optimal wellness
Coach: Heather Layton

Feb 25, 2025 (12:15pm)
Topic: The 5 most common workout mistakes that hold back progress
Coach: Josh Allen

Mar 4, 2025 (3pm)
Topic: Benefits and techniques to barbell movements
Coach: Tyler Hann

Mar 5, 2025 (2:00pm)
Topic: The importance of having power as you age
Coach: Colin Soltesz

Mar 8, 2025 (1:30pm)
Topic: Functional Range Conditioning and creating active range of motion
Coach: Kim Vo

We look forward to seeing you then!

Super Nova of The Month: Sandra Hurl-Smith

Fri, 31 Jan 2025 16:25:42 GMT

Congratulations to Sandra Hurl-Smith, Our February SuperNova! 

Sandra has been a Nova member for almost 9 years and as long as we’ve known her she’s always been consistent with her training and her pursuit of optimizing her health. That is why she has even been recognized as Supernova in the past .

As any lifelong student who is committed to being their best, she has experienced the highs and lows that come with journey.

She has achieved many personal bests and accomplishments with her health and fitness over the years such as 2 marathons, multiple half marathons and ran/biked every street in Oakville in a 9 month period that covered 2300km!

And because the journey is never an upwards linear line, she has also experienced her share of adversity too such as running injuries and throwing herself down a flight of stairs (torn muscles)...

This time around we are recognizing Sandra not only for her consistency in fitness and hitting new fitness goals such as hiking peaks in the Rocky Mountains, keeping up with her kids on all “hard” hikes…. but for approaching her health from a new perspective by looking at the other pillars of health outside of fitness - sleep, stress, nutrition and mindset.

In September 2024 she joined our Femme Fusion program to work on these new pillars and has since been able to reach new goals that fitness alone could not do.

Read our interview with Sandra to hear her story including specific strategies she put in place that allowed her to reach a new level of health and fitness.

1)Success is inevitable when you stick with it but many people struggle to stick with it because of motivation… What is your WHY behind your actions, or in other words, the deeper motivation that fuels your consistency?

“My family. Both generations. My goal is to keep up with my kids ages 21/23. They are active and I’m not one to be left behind. Kris and I want to remain healthy and active so we can enjoy our years now but also retirement.

My motivation is my parents and grandmother. GGK as she was affectionately known, just passed shy of 103rd birthday. So that means I have another 50 years to take care of my body!

My mom (80) is currently with me in Honduras with Ethan on our dental brigade. I too want to be healthy enough to travel with my kids and future generations.

My dad (82) works in his woodworking shop daily.

I have good genes and plan accordingly.

I also have three auto immune diseases, and wanted to be on the minimal amount of drugs possible to control. Providing myself with the knowledge from Femme Fusion, I wanted to implement an anti-inflammatory lifestyle that was going to help achieve this goal.”

2)For someone who has been on their health and fitness journey you have likely experienced many changes on how you view health. Over the last 10 years, how has your perspective towards health and fitness changed?

“The past was about fitness accomplishments like marathons, and while who doesn’t enjoy a good challenge I’m focused now on keeping strong and injury free so I can enjoy life which may or may not still hold a few races (even if it’s just a race to the top of mountain against my kids).”

3)As long as we’ve known you, you have had healthy systems in place like nature, community involvement, running, lifting weight and eating healthy food. What new systems or habits, whether in nutrition or other areas of health, have you integrated lately that have helped you reach new levels?

“While I’ve always been active and a healthy eater, Thanks to Femme Fusion I have now implemented many habits that have been known to be good, plus new ones.

I was also a self proclaimed, baking and sugar addict, and now enjoy both as an occasional treat, not as a daily addiction . Now eating protein and drinking water, like they are competitive sports, which is not easy as a vegetarian but doable once you commit to it. Thanks to Heather (and the other ladies) in Femme Fusion for great coaching and tips to accomplish all my goals. If you had said to me in August, I was going to live a sugar-free, gluten-free, soy-free, corn-free, processed oil-free, lifestyle; without feeling deprived and miserable, I would’ve laughed at you! But here I am, living my best life and not feeling deprived at all. (I did keep dairy, for the protein factor). Not to say it was easy, but it definitely was not as hard as I thought it would be.

Recognize that strength training and nutrition are now more important to me than hard cardio. (Tho I do miss my running buddies from Oakville, as I’m now in Calgary).”

4)We see the list of tangible accomplishments you have made but in your own words, how would you say these accomplishments have allowed you to improve your quality of life? For example, have you been able to do new things that you could not before or has it positively impacted the lives of others you care about?

“While weight loss wasn’t my primary goal, fitting into your skinny jeans is always a good mental health accomplishment. Shedding extra weight is going to help me keep up with my kids on the mountain! As well, I am looking forward to the summer and digging my golf clubs out of storage, and joining Kris on the greens!

I also have been working towards better sleep. I have struggled with insomnia for about 17 years, and while I was making progress to correct this issue, Femme Fusion provided me with additional tools to further accomplish this goal.

Eliminating sugar was a huge component in leveling out my day. No more sugar spikes, and relying on eating sugar to get through my day. I have less brain fog, and sleep better at night.”

Stress Reduced Fat Loss

josh@novahealthclub.com (Josh Allen) — Fri, 31 Jan 2025 15:28:28 GMT

A NEW Approach to Fat Burning

When it comes to burning fat, most people (including fat loss experts) only know the old school approach - more exercise and disciplined nutrition.

And while tweaking these 2 things is super important when it comes to fat loss…

It won’t address metabolic stressors that are causing fat storage in the first place.

The ‘stress reduced fat loss’ approach considers all the pillars of health - not just exercise and nutrition…

It works by specifically targeting the things that cause stress on the body…

Stress & Fat Gain

It is important to first understand that stress is not good or bad. Stress is just a stimulus that takes your body out of homeostasis, or in other words out of balance.

Our bodies were designed to be healthy, lean and energetic. It is extremely capable of adapting to stressors and fixing problems…

But when there is constant exposure to stressors (often years) it results in metabolic damage resulting in the accumulation of body fat and other health problems.

Simply put, the more body fat a person has, the more their body is under metabolic stress.

The ‘stress reduced fat loss’ approach works to reduce stress…

Not stress that’s hard to control like work, family or running behind schedule…

But rather stress that you expose your body to every day, in most cases for decades that you have full control over!

The Evolution of Fat Loss

The ‘stress reduced fat loss’ approach is the newest most advanced method to burn fat!

We live in a world that is very different from the one we lived in even 30 years ago…

As the world evolves to one that creates more and more metabolic stressors on the human body, the approach to burning fat must also evolve.

As a result, the old methods of fat burning by simply cutting back on wine or chips and increasing workouts just isn’t going to cut it anymore!

Until you consider all the pillars of health, by honing in on your specific metabolic stressors, fat loss will continue to be this elusive thing you keep chasing…

The ‘stress reduced fat loss’ approach is the exact system we use at Nova Health Club in our LeanDads and Femme Fusion coaching programs.

And it has helped so many people…

People who have tried the old school ways for years but without success.

Determining Metabolic Stressors

The old school approach does this…

It will have you step on a scale and then say you got 10-20lbs to lose…

And you get back on the same hamster wheel of increasing exercise and trying to cut back on foods you enjoy.

This approach does not work for people over 35 who have ‘racked up’ years of metabolic stress.

The new ‘stress reduced fat loss’ approach however uses a 5 step assessment to determine exactly what metabolic stressors need to be fixed…

Stressors like poor sleep, impaired digestion, allergens, toxins or vitamin deficiencies - all of which are ubiquitous in our modern life.

You see, when these things are improved, exercise and good nutrition work better.

But when there are metabolic stressors left unchecked, exercise and nutrition tactics don’t work like they should.

If you want to burn fat, boost energy, be in great shape and live your healthiest life it’s time to evolve your approach…

It's time to expose and zap those hidden metabolic stressors that have been holding you back from reaching your full potential.

And it all starts with looking at your health with a new perspective - not just by what the scale says…

But through an assessment that identifies what is happening within your body that’s making you gain fat weight.

If you are curious about this 5 step assessment email Josh@NovaHealthClub.com for more information.

And if you're serious about improving your health or losing fat and want to incorporate this new approach, all without extreme workouts, rigid diets or a huge time commitment - consider joining the LeanDads or Femme Fusion program today.

Introducing Kim Vo - Nova’s Newest Coach!

Fri, 31 Jan 2025 14:58:50 GMT

Introducing Nova's Newest Coach

We are proud to welcome Kim as our newest member to the Nova health club team !

Kim has joined our team as a holistic health coach who specializes in the nervous system, functional mobility, dance and endurance sports.

Growing up she was introduced to everything from alpine skiing and volleyball to competitive dance and theatre. She has since channeled her passion for movement into health, fitness, performing arts and endurance events.

With over 10 years of coaching experience, she holds a Bachelor of Science in Human Kinetics from the University of Ottawa and is a certified FRC & FRA Mobility Specialist.

One of Kim’s greatest strengths is her ability to inspire and connect people. She thrives on bringing people together toward a common goal, leading with passion and purpose. This is evident in her theatre collective, an ensemble of actors and dancers she brought together to create, workshop and build stories that celebrate and amplify the unsung marginalized voices.

Her short term goals include widening her knowledge on bridging the gap between neuroscience and movement, writing and performing a solo show and completing an Ironman in 2026!

We are excited to support her goals and for her to help team Nova grow towards our company vision .

Nova Health Club’s Core Values

Mon, 06 Jan 2025 18:55:05 GMT

Fulfilling a vision comes down to being in tune with our core values.

At Nova Health Club, our core values fuel who we are and who we wish to be. We are looking to align ourselves with people who resonate with our values because we know we can then make a bigger impact in your life.

Our Core Values

1) Performance: Energy, focus and strength to show up powerful in life

Performance isn’t just about how much weight you lift or how fast you run. It’s about showing up sharper, stronger, and more present - whether that’s in the gym, at work, in your relationships or chasing down your big life goals.

2)Excellence: Always learning, growing, and raising the bar

We believe in doing things with intention and bettering ourselves - each and every day. That means we challenge ourselves (and our members) to step out of our comfort zones, try new things and keep leveling up - not for perfection, but for progress.

3)Engagement: Creating meaningful experiences that move people

We’re not here to just hand out workouts. We’re here to build real connections, spark motivation and help you take ownership of your health journey. It’s about the kind of coaching that actually inspires change within you, our community and ultimately the planet..

4)Holistic: It’s not just one thing (working out) - it’s how all the things work together .

We believe that the 5 pillars of health - Mindset, Movement, Nutrition, Stress Resilience and Recovery - are the foundations of our health. Because true health happens when we stop looking at things in isolation and start seeing how it all fits together.

The Nova Health Club Vision

Wed, 01 Jan 2025 18:57:51 GMT

“To redefine the fitness industry by evolving into holistic health coaches who transform lives and operate in the 'blue space' where competition is irrelevant.”

This is our company vision and I would like to share some perspective behind this vision and how it impacts you as someone in our Nova Community.

25 Years Experience

I started personal training in the year 2000 when I was 20 years old.

When I started personal training in 2000 I was a trainer who only knew about exercise. My 4 years studying Kinesiology at University only taught me about human movement. My knowledge in areas such as nutrition, mental health or sleep was next to nothing.

I also never had any health adversity that would have ever taught me anything other than how to workout. Like most young personal trainers, I had high energy, ate whatever I wanted and could do things like party till 2am drinking alcohol.

It was not until I was 30 years old (10 years into my personal training) that I started to see that health was more than just working out. I started noticing unfavorable changes in my metabolism, ability to recover and stress levels. When I was 36 years old, severe burn out brought my health to a screeching halt. It took me 5 years to recover from this and during this time is when I connected the dots to health and really started to appreciate what my clients needed.

Personal Trainer to Health Coach

As a young personal trainer who trained a clientele with the average age of 50 I only focused on how to ‘train’ a client with exercise. As I matured I realized that exercise was only a small part of my responsibility to my clients and if I continued to only focus on that, I would be creating a disservice to them. I started to observe things with my clients that proved my point.

For example, the 6am high stress client who had a poor sleep needed a specific type of workout at 6am and coaching on how to sleep and manage stress. The client who was always getting injured needed support with stress, recovery and nutrition - not just rehab training. The client who was struggling with weight loss did not need more working out, they needed support in the other areas of their health like digestion, insulin management and sleep.

My biggest epiphany came to me when I realized that few of my clients were reaching their goals. I had clients that had the same goal year after year with little progress towards it.

Sure they were active but the working out was not making as much impact in their lives as it could if I connected the dots for them. This did not sit well with me and was not the legacy I wanted to leave behind.

I started changing the tune of how to ‘train’ my clients. Though my sessions were founded on getting a ‘workout’, my priority was to support them as much as possible in areas OUTSIDE of fitness that I call the 5 Pillars of Health. Because I realized that what happens outside the gym determines what happens in the gym and ultimately the results and transformations that people wanted.

The ‘5 Pillars of Health’

1)Movement

2)Nutrition

3)Sleep

4)Stress

5)Mindset

The Wellness Revolution

Wellness is a holistic term which takes the 5 Pillars of Health into consideration. Personal trainers focus on fitness, but fitness is just one piece of the puzzle. Without addressing the other elements of holistic health, fitness alone will fall short of taking you as far as you want to go or resolving the core issues that led you to start your fitness journey in the first place.

Fitness is a gateway to wellness and is probably the best place to start. That is why people see their personal trainers multiple times each week and not their doctors. Personal trainers therefore have a larger responsibility than they know. But the industry is changing and Nova Health Club is going in the direction of wellness.

That is why our name is Nova Health Club and not Nova Fitness. We want to create a massive impact in your life by supporting you beyond just working out. To do this our vision is to evolve from personal trainers to health coaches.

Fitness will always be at our core, but as we grow, we seek coaches with a holistic approach to training. Nova ‘Health Coaches’ will be equipped to support you in the 5 Pillars of Health, going beyond simply pushing you to work out harder. We are also going to continue expanding our programs and services to offer more support in nutrition, sleep, stress and mindset.

The Blue Space

One of our core values is ‘Excellence’. This means we have the desire to do great things and stand apart from the rest. We are confident that achieving our vision of redefining the industry as holistic health coaches will take us into an area that we refer to as the ‘Blue Space’.

The name ‘Nova’ means ‘new’ and the ‘Blue Space’ is new unchartered territory where few people and companies go to. As industry leaders it is our long term vision to move in this direction, exploring new areas of health coaching that have never been done before.

We’re excited to be on this journey and invite you to join us, moving closer to your true potential and living your healthiest life yet!

The Nova Health Club Vision:

“To redefine the fitness industry by evolving into holistic health coaches who transform lives and operate in the 'blue space' where competition is irrelevant.”

Super Nova of 2024: Rob & Pam Smith

Wed, 01 Jan 2025 17:33:28 GMT

Congratulations to Rob and Pam Smith, our SuperNova duo for 2024!

Congratulations to Rob and Pam Smith, our SuperNova duo for 2024!

This recognition is a long time coming because since they joined Nova 6 years ago, they have proved consistency every year.

This is seen not just in them showing up to workout at the club each week but by challenging themselves to do something bigger with their fitness each year.

This past year they crushed two epic destinations:

1)South West Coastal Path in the UK (130km)

2)Tour du Mont Blanc (approximately 170km)

In preparation for these hikes they ramped up their training to 3 times per week and did things like hill training at Cross ave (if you live in Oakville you know). They focused not only on building the fitness to endure the distance but also on ensuring their bodies functioned optimally, with the right mobility, stability and nutrition.

Pam and Rob show us that age is just a number and that their dedication to improving their health and wellness allows them to travel the world and do amazing things!

Read on to hear our interview with Rob and Pam and learn some specific strategies they employed as well as to see what they have planned for 2025!

1)You are both very dedicated to your health and fitness. You have worked out with Nova since moving to Oakville in 2019 and I know you were very active before as well. What is your motivation behind the dedication you bring to your fitness?

“We are both dedicated to improving and maintaining our fitness in order to enrich our lives during retirement, continue with our hiking and travel adventures and spend quality time with our family and grandchildren.”

2)In addition to working out, you focus your training on travel destinations that test your physical fitness. How did you get into doing these destinations and how does having a destination to train toward fit into your bigger picture of health?

“ As we approached retirement, we realised the importance of staying active and fit and discovered the combination of travel and hiking made for a great motivating factor.”

3)What strategies have you implemented to support your ability to successfully accomplish these travel destinations - are there any training, nutrition, recovery or other such programs you used to help you prepare?

“We have to thank the team at Nova for their dedication and encouragement in reaching our goals. The trainers always challenge us with focused workouts and always make it fun. With their help we have accomplished ever more challenging hikes and experienced some awesome destinations.

As well as focused workouts, consistency of workouts is key as well as improved nutrition. With advice from our trainers, increased protein intake is helping improve muscle mass and increased dietary calcium in addition to regular strength training has allowed me (Pam), to move from high risk for fracture category due to osteoporosis, to moderate risk and avoid medications.”

4)What challenges, if any, have you faced that could have held you back but you successfully overcame to achieve your goals? How did you overcome them?

“Fortunately only minor aches and pains sometimes get in the way but the trainers always provide us with relevant focused exercises and stretching to overcome this”

5)What are you most proud of this year and what do you want to improve upon in the coming year?

“We are most proud of accomplishing our Tour du Mont Blanc hike, our most challenging hike so far. This year we would like to continue to increase our muscle strength and endurance in order to continue with our adventures.”

6)What health, fitness or travel destinations goals do you have your sights on for 2025?

“For 2025 we have planned another Alpine hike, The Grindelwald Trail in the Bernese Oberland, Switzerland. This trail passes through alpine scenery in view of the peaks of the Monch, Jungfrau and Eiger mountains.”

Super Nova of the Month: Louvens Remy

Mon, 02 Dec 2024 18:36:09 GMT

Congratulations to Louvens our December SuperNova!

Louvens has come a long way in the last 10 months since joining Nova’s transformation program, ‘LeanDads’.

While most people notice his weight loss, that is only the tip of the iceberg...

His transformation goes beyond just body composition - he improved his digestion, eating habits, energy, sleep, mindset, mood, strength and injury management.

Read the interview with Louvens below to see exactly what he accomplished and how he did it.

1) What was the ‘straw that broke the camel's back’ that made you realize you needed to take action on your health?

“It was the lack of sleep, always tired and the pain in my lower body. The other thing was that I was always carrying the CPAP machine around like an anchor. I wanted to fix my health so I could ditch that apparatus once and for all.”

2) How was this problem affecting your life?

“I found it difficult to get to sleep and then waking up was a challenge. I was in a lot of pain all the time. It was affecting my personal life and I had tons of brain fog and it caused me to make poor lifestyle choices to compensate.”

3) Why did you choose the LeanDads program over other programs or continuing to do it on your own?

“I needed a program that was holistic. I needed something that was going to challenge me and not give me an easy out. I needed to rebuild my confidence and the LeanDads program offered no shortcuts. I needed help to turn things around and continuing on my own wasn't working as I lacked accountability. As well, I was really intrigued by understanding what I was or wasn't putting into my body.”

4) What were your main goals when you started the program and how have your goals evolved since then?

“My main goals were to fix my sleep, lose weight and have energy to participate in life in a more fulsome way.”

5) What is the bigger reason or the ‘WHY’ behind your goals?

“The main reason WHY is that I wanted to be my best self for my wife. I felt like she deserved that. Also, we started thinking about having a child and I wanted to be in better health to be alert and helpful during that time in my life whenever that came up.”

6) What are your most proud accomplishments at this point in time?

“I have a lot of things to be proud of over the last 11 months. Weight loss, consistency at the gym, eating healthier and making way better lifestyle choices. But the other day I had an emotional reaction at the gym after squatting the highest weight I've ever done. I was extremely proud of that because I was able to rebuild my lower body to be able to accomplish that.”

7) What have been your biggest challenges or obstacles over the past year in sticking with the way ‘Future Louvens’ does things?

“This is a tough one. I think as always, it's meal prep and food in general. My food choices have changed drastically for the better, but prepping is a chore that I don't like.”

8) What are some of the biggest learning lessons or key habits that have helped you on your journey to achieve those accomplishments?

“Learning about food and what it does to my health. Understanding the power of sleep for recovery and overall better health was a game changer. Key habits were understanding and building on my WHY, meal planning, eating more protein, movement and being consistent with it even if there are some down periods.”

9) How have you been able to balance the challenge of new lifestyle habits with the challenges and stressors of life whether work, temptations etc?

“I think the main thing that keeps me going is wanting to not go back to the old ways. I feel so much better so why would I want to feel terrible again? And every once in a while I take a peak of my old progress photos and I definitely don't want to be that person again.”

10) What would you say to someone who is apprehensive about committing to their bigger health vision, whether it be because of fear of failure, lack of time, travel etc?

“I would say that if you're already thinking about it then you really want to change and so what is the downside? Once you begin the program priorities line up differently and the excuses you thought were legit were just roadblocks you put on yourself to give you an out. LeanDads is extremely positive to everything in your life. Everything in life becomes much easier and better once you're able to gain control of your health. So, why not commit to becoming a better version of yourself?”

Winter Health & Vitamin D

Sat, 30 Nov 2024 23:54:12 GMT

Are You Getting Enough Sunshine & Vitamin D?

Two things we lack during the winter are sunshine and, consequently, vitamin D. In our northern climate, most of the sun's UVB rays are absorbed by the ozone layer, meaning we may struggle to produce any vitamin D at all during the winter months. This makes winter supplementation of vitamin D extremely important!

The term “vitamin D” refers to various fat-soluble vitamin variants all of which are cholesterol-like substances. ️Functionally, vitamin D works more like a hormone than a vitamin and is closely linked to the work of the parathyroid glands.

There is no other vitamin that requires more whole-body participation than vitamin D. The skin, bloodstream, liver, and kidneys all contribute to the formation of fully active vitamin D. With that said, fully active vitamin D is referred to as calcitriol, or vitamin D3 (which you may see on supplement labels).

Vitamin D & Bone Density

Vitamin D is crucial for strong bones because it regulates calcium metabolism and helps the body absorb and use phosphorus.
Without enough vitamin D, calcium and phosphorus levels drop, forcing the body to pull these minerals from bones, weakening them over time.
This can lead to conditions like osteomalacia (soft bones) in adults or rickets in children. Maintaining sufficient vitamin D ensures proper bone density and strength.

Boosts Immune Function

Vitamin D plays a crucial role in the immune system. It enhances the function of immune cells, such as T-cells and macrophages, which protect the body against pathogens.
It also promotes the production of antimicrobial peptides which help the body fight off bacterial, viral, and fungal infections.
Studies suggest that individuals with low vitamin D levels are more susceptible to illnesses like respiratory infections, including the flu and COVID-19.

Improves Mood and Combats Depression

Vitamin D's influence on mood stems from its role in the production of serotonin , a neurotransmitter linked to feelings of well-being and happiness.
Low levels of vitamin D are associated with a higher risk of mood disorders, including depression and seasonal affective disorder (SAD).
Additionally, it’s believed that vitamin D helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls stress responses, further contributing to its mood-stabilizing effects.

How to Get Vitamin D

Vitamin D can be found in fish liver oil and cod liver oil. It’s important to note that the animal-derived forms of vitamin D may be the most desirable supplementation form as the body is able to convert them into fully active vitamin D3 (calcitriol). The plant derived form is called vitamin D2 and does not appear to have the same functions as vitamin D3.

Unless you are eating a lot of wild caught fish, supplementation of vitamin D becomes very important during the winter months. Supplementing with both a high quality liquid fish oil or fish oil capsules as well as vitamin D is a wise decision for anyone getting little sun or living in northern climates.

️As mentioned, northern populations have been shown to have low levels of vitamin D. Research conducted at the University of Calgary concluded that virtually 100% of all Canadians are vitamin D deficient during some part of the year when sunlight exposure is scarce. So now the question becomes:

How Much Do We Need?

As a general rule of thumb, the Canadian RDA (Recommended Daily Allowance) for children and adults aged 9-70 should intake 600IU of vitamin D per day, with adults 70+ getting 800IU. This number however is usually the minimum amount and most people have other considerations that would support taking more vitamin D per day. It may be worth conducting blood work to determine how deficient you are in Vitamin D. This will determine how much you should supplement with. Most adults however find no negative effect by supplementing with >3000-5000IU during the winter months.

In addition to supplementation, whenever possible try to be outside when the sun is shining. This can be a challenge with the shorter days however even the smallest bit of sunshine on your face not only helps with vitamin D but will greatly enhance your mood. Sunlight on its own, even in the winter is essential to our health.

Taking Action

Prioritize getting outside when you can, especially around noon hour when our ability to absorb and use sunlight is at its highest.
Allow natural light into your surroundings during the day. Work near a window, pull back the drapes and take frequent breaks to pop your head out the door.
Consider acquiring a SAD lamp. These lamps mimic natural daylight and can be very useful in replacing natural sunlight when you can't get enough.
Eating a diet rich in omega-3s from fish and high-quality meats. If this isn't feasible, supplementing with omega-3s and vitamin D is vital—and even if your diet is high in omega-3s, adding these supplements can still be beneficial to ensure optimal levels.

Vitamin D Supplementation

When purchasing any supplement, it is important to look for a brand that is of clinical grade. Avoid brands like Jamieson or Kirkland and go for brands like Designs For Health, Can Prev or Metagenics. You can order vitamin D and fish oil below with 15% off until Feb 28, 2025. Use code WINTER at check out.

Liquid Fish Oil by Designs For Health

Fish Oil Capsules by Designs For Health

Vitamin D by Designs For Health

Nova Year in Review 2024 - Merry Christmas & Happy Holidays!

Sat, 30 Nov 2024 21:27:30 GMT

Rattlesnake Hike (April)

Team Nova took to the trails for an unforgettable hike! We set out to explore the scenic the Buffalo Crag Lookout Trail—a beautiful route known for its stunning views and diverse landscapes. The weather couldn’t have been better, with clear skies and crisp air, making for perfect hiking conditions.

The group made its way through the forest, open meadows, lakeside views, with plenty of opportunities to stop, take in the sights, and snap some photos. Whether you were powering up the steep inclines or enjoying a peaceful break by the lake, the hike offered something for everyone.

A special shoutout to everyone who joined us for the day, from first-time hikers to seasoned adventurers. We all had a great time connecting with nature, pushing ourselves a little further, and sharing some laughs along the way.

 Indoor Triathlon (May)

Team Nova took part in an indoor triathlon, a fun and challenging event that combines swimming, biking, and running, all in a controlled indoor environment.

The swim takes place in a pool, followed by a stationary bike ride, and finishes with a run on the indoor track. Each person had 15 minutes to complete as far a distance as possible in a 50 meter pool, how far on a stationary bike, and how many laps can they go on a 200 meter track.

This format makes the triathlon accessible to participants of all fitness levels, offering a chance to experience the thrill of the sport without the challenges of outdoor conditions or open water.

The event offers more than just a physical challenge; it’s a chance to connect with athletes of all levels, supporting each other along the way. Whether you're participating for the first time or you're an experienced competitor, an indoor triathlon is a great opportunity to push your limits and step outside your comfort zone.

Nova Super Strength Day (September)

This year, Nova tried something new to engage the community - Super Strength Day ! This was a fun, in-house challenge to test strength and endurance. Members of all levels, from beginners to seasoned lifters, had a blast pushing their limits with four main lifts and two body weight challenges:

Bench Press
Squat
Deadlift
Lat Pulldown
Wall sit
Plank

Unlike traditional powerlifting competitions, scoring was based on total tonnage lifted—so more reps meant more points!

Thanks to everyone who joined us for a day of strength, camaraderie, and fun. Can’t wait to do it all again next year! ��

Spartan Race (October)

On October 20, 2024, Blue Mountain in Ontario set the stage for a Spartan Race which is an obstacle course challenge, pushing participants through a series of obstacles that demanded crawling, jumping, and climbing their way to the finish line.

Three of our Nova coaches - Zack, Colin, and Tyler - along with members Steve, Bonar, Jeremy, and Suzanne, proudly represented us. For everyone but Bonar, it was their first Spartan Race, so they tackled the 5K distance. Bonar, a dedicated Spartan enthusiast, completed the demanding 21K course!

Congratulations to our Spartan finishers! We’re incredibly proud of their achievements. We hope these pictures inspire you to take on a challenge, whether it’s a Spartan Race or another goal that pushes you outside your comfort zone.

Let's see what our Members have been up to in the club during 2024

Burpees for Bucks is Back!

Sat, 30 Nov 2024 18:42:44 GMT

It's payback time and for a good cause! Now’s your chance to make your coaches sweat!

Team Nova is doing burpees again this year to raise money for Kerr Street Mission . For more than two decades, KSM has been providing essential programs and services for families and their children.

We have teamed up with KSM to help support them and their ‘ Christmas Wonders ’ program that each Christmas helps local Oakville families in need at this time of year.

Over the last 5 years, team Nova has raised over $17,000 for local charity and completed 14,500 burpees!

How It Works

From December 2nd - 14th , donate $10 and spin the 'Wheel of Burpees'. Whatever number it lands on is the number of burpees the coach of YOUR CHOICE has to do. All proceeds will go towards KSM’s Christmas Wonders program.

Burpees for charity, what could be greater than that?

Let's get that wheel spinning and your coach doing some burpees!

Introducing Kayla Hutchinson - Nova’s Newest Coach!

Sat, 30 Nov 2024 18:41:03 GMT

Introducing Nova's Newest Coach

We are proud to welcome Kayla as our newest member to the Nova health club team !

Kayla is an Active Therapy Specialist and Holistic Health Coach.

She graduated from Brock University with a bachelors in Kinesiology while also being a member of the varsity women’s rugby team.

She then went on to complete a post-graduate certification in Exercise Science & Lifestyle Management along with Postpartum Rehabilitation and Ayurvedic Health Counselling.

While studying, she was applying her knowledge and expertise in health promotion, exercise prescription and musculoskeletal disorders and nutrition at the clinics in which she worked.

Kayla has a passion for sports, the arts and travelling. However, her main mission is to educate people in healthy living through movement, exercise and self-care.

The importance of physical activity for human health is essential and having the ability to make a difference in people’s lives and their health is the reason why she originally entered this field.

Now, after years of continued education, she has become even more determined to share and empower others to live their healthiest lives possible.

Super Nova of the Month: Bonar Bulgar

Fri, 01 Nov 2024 20:54:16 GMT

Congratulations to Bonar our November SuperNova!

Bonar has been unstoppable over the past few years! Named our Supernova of the Year last year, he continues to push his limits and refuses to rest on his laurels. We’re proud to recognize Bonar as our Supernova once again after his incredible completion of a 21k Spartan race last month in just 5 hours and 15 minutes.

Read on to learn about his journey—how he embraced the challenge, overcame adversity, and ultimately achieved his goal.

A year ago, you set your sights on completing this 21K Spartan Race. Many set long-term goals but lose momentum without a strong "WHY" (the motivation behind the goal). What was your WHY that kept you committed to achieving this?

“However, life threw some curveballs. I ended up participating in the Sporting Life 10K in Toronto—a straightforward road race—which wasn’t part of my original plan. Then, unforeseen circumstances prevented me from completing the 10K Spartan Race I had scheduled for August 3rd.

Despite these setbacks, I found a powerful motivator: accountability. I would tell just about anybody who would listen—and even those who wouldn’t—that I was doing it. By sharing my goals with others, I created a sense of responsibility. I didn’t want to face the discomfort of admitting I hadn’t followed through. This external commitment pushed me forward, even when training was tough or life got busy.

On race day, nerves kicked in, especially since my preparation hadn’t been as thorough as I’d hoped. But the thought of not honoring my word was more daunting than the race itself. So, I laced up and tackled the challenge head-on.

In essence, openly declaring my intentions and holding myself accountable to others became the driving force that kept me committed to achieving my goal.”

Over the course of your journey you faced multiple setbacks from injuries that often halt progress for most people, yet you persevered. How did you overcome these challenges to stay active and complete your recent 21K Spartan Race?

“Throughout my training for the 21K Spartan Race, I encountered several injuries, including Achilles tendon issues, hip discomfort, and persistent ulnar nerve irritation. These challenges were frustrating, especially as I aimed to maintain a high level of performance.

A significant factor in overcoming these setbacks was the support from the trainers at Nova, particularly Zack and Mike. They collaborated with me to develop tailored training plans that accommodated my injuries, ensuring I remained active without exacerbating my conditions. Their expertise allowed us to modify exercises as needed; for instance, if TRX rows aggravated my ulnar nerve, we adjusted accordingly.

This personalized approach, combined with consistent feedback and open communication, was instrumental in keeping me on track. Additionally, my commitment to the race and the accountability I felt from sharing my goals with others motivated me to persevere.

In essence, the professional guidance and adaptability of the Nova Fitness coaches were key in helping me navigate and overcome the physical challenges during my preparation for the Spartan Race.”

Could you share some details about the training and lifestyle routine that helped you prepare for your recent Spartan Race?

“Preparing for the 21K Spartan Race was quite the journey, and I had to tweak my routine to keep things balanced. Running’s great, but it can be tough on the body, so I mixed it up: runs on Saturdays and Thursdays, cycling on Mondays, gym sessions on Tuesdays and Fridays, and a swim during Wednesday lunch breaks. This variety helped keep me in shape without overdoing any single activity. To stay on track, I used time-blocking in my calendar, which kept me accountable and consistent.

Investing in a solid pair of running shoes made a world of difference—sometimes, the right gear really does matter. On the nutrition front, I added protein powder to my diet to make sure I was getting enough, especially since eating large amounts of food isn’t always easy for me. I also took daily supplements like zinc, magnesium, vitamin C, fish oil, vitamin D, and a multivitamin. It’s hard to say exactly how much they helped, but sticking to this routine felt good. Keeping track of my food intake was a bit of a challenge, but I tried to stay on top of it to ensure I was fueling up properly.

To gauge my fitness, I did a VO2 max test and scored a 57, which was encouraging. Wearing a Whoop bracelet alongside my Apple Watch helped me monitor things like sleep and recovery, giving me insights into how my body was handling the training. Speaking of sleep, I made it a priority. Using a 8 Sleep mattress that adjusts temperature based on heart rate and other factors really improved my rest and recovery.

After the race, I realized I might have been pushing myself too hard and maybe training too much. So, for the next three months, I’ve scaled back on running and am focusing on strength training and proper nutrition, which is the most difficult thing for me to do. Looking ahead to 2025, I’m planning to tackle three more Spartan races in the 50 to 54 age group. With Nova’s support, I’m aiming to step up my game, especially in the 5K event, and maybe even snag a spot on the podium.

This mix of varied workouts, mindful eating, solid recovery, and careful planning was key to getting ready for and completing the 21K Spartan Race .”

Team Nova Completes Spartan Race

Thu, 31 Oct 2024 20:47:55 GMT

On October 20, 2024, Blue Mountain in Ontario set the stage for a Spartan Race which is an obstacle course challenge, pushing participants through a series of obstacles that demanded crawling, jumping, and climbing their way to the finish line.

Congratulations to our Spartan finishers! We’re incredibly proud of their achievements. Here’s what they had to say about their race experiences. We hope their words inspire you to take on a challenge, whether it’s a Spartan Race or another goal that pushes you outside your comfort zone.

NOVA: How did you prepare for the Spartan race - were there any specific exercises or techniques that helped the most?

ZACK:

“I was dealing with knee pain which limited my ability to do any intense training to prepare for the event. My workouts were focused on trying to improve my hip rotation and get my glutes active so my body would be able to get through all of the impact of the obstacles.”

COLIN:
“To prepare for the Spartan Race, I focused on hill training, circuit training (targeting upper and lower body, metabolic conditioning, and core), and a lot of grip work—such as farmer's carries, hanging holds, and deadlifts. These exercises built strength and endurance essential for the race.”

JEREMY:

“I didn’t do anything specific. I just have my regular routine of training at Nova and running outside of the gym. I’ve done a bunch of triathlons so my base level was totally fine to handle the 5k Spartan race.”

NOVA: Looking back, is there anything you would change or add to your training regimen?

ZACK:
“I would do more intensive grip strength work and more hill intervals for running / walking.”

TYLER:

“I decided to do the race at the last minute so I didn't get to really train specifically for it. Next time I would definitely train more cardiovascularly and do hill climbs!”

JEREMY:

“Running hills and more grip strength work!”

NOVA: What was the most challenging obstacle, and how did you tackle it?

ZACK:

“I am terrified of heights. So the pyramid net climb was a big hurdle for me to overcome. I slightly panicked at the top but I took my time and trusted in my strength that I could get over the wall without falling!"

COLIN:

“The most challenging obstacle was the 16-foot rope climb. I tackled it with a simple approach, pulling myself up hand over hand until I reached the top.”

TYLER:

“By far the most challenging was the initial hill climb. 2/3rds the way up my quads completely ran out of gas and I was crawling up. Had to take a few breaks after that. Probably one of the hardest physical challenges I've ever done.”

JEREMY:

“The opening climb - I just put my head down and kept going.”

NOVA: How did you stay motivated and focused throughout the race?

ZACK:

“Running with fellow Coaches was a great way to stay motivated. When others struggled I helped them and when I was struggling I could count on them for motivation and support.”

COLIN:

“Throughout the race, I stayed motivated with Zack and Tyler running alongside me. I also didn’t take it too seriously, and only focused on giving my best at each obstacle.”

TYLER:

“I completed it with Zack and Colin as a team. I didn't want to drag them behind or not be able to complete the race without them.”

JEREMY:

“I ran with my wife Suzanne so it was all about teamwork. When you are part of a team it’s harder to quit.”

BONAR:

“Completing the 21K Spartan Race was more challenging than I anticipated. Beyond the physical demands, it required significant mental endurance. After a few hours, that inner voice urging you to quit becomes louder, and overcoming it is one of the toughest parts. I’m glad I pushed through and finished.”

NOVA: What’s the biggest lesson or take away you gained from completing the race?

ZACK:

“I’m just amazed at Bonar - he’s a machine for doing the 21k Spartan race whereas I did the 5k!”

COLIN:
“Biggest lesson was to pace myself and push through the physical and mental fatigue, especially on the hill climb.”

JEREMY:

“The biggest takeaway from completing the race was a powerful reminder of the joy that comes from taking on tough challenges by choice.”

NOVA: What advice would you give to someone preparing for their first Spartan Race?

ZACK:
“Train your grip strength and have fun with it. Anyone is capable of completing these events... you just need to take your time through the trials!”

COLIN:

“For anyone preparing for their first Spartan Race, I’d recommend finding a good group to train with for motivation and teamwork. Get familiar with the course and obstacles if possible, and practice hill training, grip work, and circuit workouts to best prepare for the unique demands of an obstacle race.”

TYLER:

“Train specifically for the race. Hill runs, rope climbing, javelin throwing if possible, and monkey bars to name a few. It is a full body strength and endurance event so you need to train both aspects to be able to complete the race.”

JEREMY:

“Don't get too caught up in the obstacles, it's really for fun.”

BONAR:

“The event’s atmosphere is fantastic—great people, positive vibes, and you don’t need to be an elite athlete to participate. It’s about having fun and challenging yourself. If anyone’s interested in joining me for the next race, I’d love to chat about it.”

Introducing Mary Miltimore - Nova’s Virtual Administrator

Thu, 31 Oct 2024 18:43:18 GMT

Introducing Nova's Lead Administrator

We are proud to welcome Mary as the newest member of the Nova Health Club team !

Mary brings over 20 years of administrative experience, primarily in the healthcare sector. She spent 15 years in research, progressing to a healthcare research coordinator role, where she managed her own roster of patients. Following this, she transitioned into the mental health industry and then primary care.

At Nova, Mary will be available to assist team and members with inquiries related to billing, scheduling, and other administrative needs. She is dedicated to providing support and fostering a helpful environment, so feel free to reach out to her at info@novahealthclub.com with any questions.

Outside of work, Mary has a passion for the outdoors and has fulfilled her dream of owning a small homestead with her husband, an active member of the Canadian Armed Forces. As empty nesters with six adult children, they enjoy raising chickens and maintaining a large vegetable garden, sharing their home with three dogs and two cats.

In addition to her homesteading activities, Mary is an avid crafter and enjoys cooking and spending quality time with her family.

Super Nova of the Month: Jeanne Foucault

Thu, 03 Oct 2024 17:58:33 GMT

Congratulations to Jeanne on being our October SuperNova!

Jeanne, a busy mom with a demanding career, joined Nova this past summer in search of better overall health. Her goals included improving body composition, boosting energy levels, becoming more resilient to stress and showing up as her best self for her family. Embracing Nova’s holistic approach, she began her journey by combining personal training with nutrition and lifestyle coaching through our Femme Fusion program.

Success is rarely a straight path, and Jeanne is no exception. Despite the demands of work and family, she has achieved remarkable transformations in just 3 months. Here are just some of her accomplishments:

Improved nutrition, energy, mood, stress resilience
Started running again
Hitting 10,000 steps a day
Empowered her children and family to eat healthier
Dropped nearly 10% body fat on the InBody!
Deadlift from 45lbs to 95lbs reps of 8!
The list goes on…

Congrats Jeanne, you are a great example of what’s possible when we believe in ourselves and are open to try new things.

Read on to hear our interview with Jeanne and some specific strategies she employed!

1)What motivated you to start your health & fitness journey with Nova Health Club?

“I was feeling stressed, heavy, low energy and irritable. I wanted a change but didn't know where to start so I inquired with Nova Health Club through their website and had an introductory call with Josh to steer me in the right direction.”

2)What strategies or habits do you believe were the most helpful to your success? Any specific workouts, diets, or routines that made a significant difference?

“The combination of Nova workouts and nutrition learned from Heather in Femme Fusion are great compliments for me. Heather supported me to know what to do and what not to do. For example, I was eating a lot of things which weren't necessarily good for me but didn't know it. Having the accountability both from my Nova trainers for exercise and Heather, my health coach and seeing them on a weekly basis helped me very much… Also, I increased my activity by making sure I stick to getting 10k steps a day!”

3)In what ways has your life improved beyond fitness and health? Have you been able to do new things that you could not before or has it positively impacted the lives of others you care about?

"My mood has improved so much. I’m more active and productive, and I’m really more engaged with my kids. What’s even better is that the whole family is now paying attention to what we eat, especially the kids!"

I’ve even managed to get a couple of evening runs in, which I haven’t been able to do in years. But overall, my energy levels have really gone up, and I’m getting so much more done in the same amount of time!"

4)Many people worry that combining fitness with nutrition and health coaching will be overwhelming. What advice would you share to inspire others to take this step?"

“My only regret is not doing it sooner. I had tried mostly fitness before, but I feel adding nutrition and health to it (sleep and stress management is very big for me) really compounds the effect. It becomes a good habit instead of a struggle dragging myself to the gym as it used to be.”

A Note from Heather, Femme Fusion Health Coach:

“Jeanne's success makes me so happy! Her success is directly related to her willingness to try new things, and her dedication to implementing them.

The most important lesson for most people is understanding HOW to put themselves first - Jeanne has made significant changes in this department, and has recognized that putting herself first helps take even better care of the whole family's needs.

Jeanne has lost inches, gained energy and excels at thinking about what she needs to continue to improve. I am happy to be working with someone like her. She is an inspiration to everyone including myself!”

NEW! Coaching Call For Nova Members

Thu, 03 Oct 2024 14:55:55 GMT

As part of our goal to support you with your health and fitness, we’ve created a NEW weekly live coaching call led by Nova owner and Coach Josh Allen.

This is exclusively for active Nova members and is designed to help you reach your goals.

Consider it as an extension of your training sessions, offering a chance to ask questions about nutrition, sleep, stress resilience, recovery, and more.
Each call begins with a short lesson on essential health topics, followed by a Q&A.
Feel free to join just to listen; you’ll still gain valuable insights from the lesson and others' questions.

The live coaching calls will be 45 minutes and held on Tuesdays at 12 PM EST.

If you can’t attend live, don’t worry—the calls will be recorded and posted in Mighty Networks to listen afterwards.

To join the call, make sure you're registered for Mighty Networks, Nova’s online coaching community. Within the network you will find direct links for each weekly coaching call.

If you are a Nova member who has not yet registered for Mighty Networks, look out for an email with your Mighty Network invite. If you haven’t received an invite, please email Info@NovaHealthClub.com

See you on our first call next Tuesday at 12pm EST!

Online Scheduling is Here

Mon, 30 Sep 2024 17:54:37 GMT

Ez Self Service : Revolutionizing Personal Scheduling and Billing at Nova Health Club!

In today's fast-paced world, managing personal schedules and financial transactions can be a hassle. That's where Ez Self Service steps in, offering a seamless web portal designed to empower users with the ability to update their schedules, view invoices, and manage payment information effortlessly.

Ez Self Service is more than just a tool; it's a gateway to convenience. With 24/7 access, the intuitive interface ensures that your Nova scheduling and billing are not only manageable but also efficient.

Register today to experience the future of personal administration with EZ Self Service. For a full video tutorial please click ** HERE .

**Note that only active Nova members can access the video through our Mighty Networks community portal.

The Power of Your WHY!

Mon, 30 Sep 2024 17:30:04 GMT

You've decided to do something amazing!

…You’ve chosen the journey to becoming a better version of yourself - a healthier, stronger, happier, more confident version of yourself.

And with that you likely have goals. Goals such as changing your body composition, increasing energy, healing from an injury or illness etc.

Goals are great to have, but for most people, the goal itself is not a powerful enough motivator to keep you on track when the going gets tough. And trust me, there will be tough times throughout your health journey because success is never linear. There are ups and downs like getting injured, peer pressure, burn out or personal challenges at work or home that will derail your progress if you are not mentally strong enough.

This is where your WHY comes into play!

Your WHY is something bigger and more powerful than your goals and those who can get to the root of their WHY will be successful when the times get tough. Do not underestimate your WHY as it is a source of incredible power!

What is your WHY?

It could be a burning desire to live life more fully, keeping up with your kids, breaking a personal record, being able to do something that you can not right now, being a positive example for others, not ending up in a ‘retirement’ home or something else deeply rooted.

Take a moment to ponder your WHY and write it down. There may be several. Here is how to extract your WHY:

From your goals, ask WHY these goals are important?
What will accomplishing these goals allow you to do that you can not right now?
Who in your life will be positively impacted should you attain these goals?
The WHY you write down should create joy and excitement in your heart when you imagine it
And it must be positive, not negative. Rather than, "Not be in pain," write down, "Feeling good in my body every day"

You may have one or several WHY's. Once you've written them down, revisit them at least once per day. You can revisit it by rewriting it, reading it or even looking at it in the form of a picture. For example, an image of you when you felt your best or an image out of a magazine of someone living the life you envision will work. Let yourself revel in the thought of having your WHY fulfilled, even if it's only for 10 seconds a day. You will be surprised by how this little habit will affect your days for the better.

Your WHY Every Day

If you can revisit your WHY daily you will create new connections in your brain (neuroplasticity), that will lead to new ways of thinking and ultimately new ways of doing things that will make your WHY and your goals a reality.

THOUGHTS lead to FEELINGS which lead to ACTIONS which lead to RESULTS!

Your WHY is the fuel for your motivation that will consistently keep you on track:

When you find your ‘default’ self trying to talk you into not doing a healthy habit like exercising or eating a healthy meal remember your WHY
When you feel like you are losing your motivation, remember your WHY
When you are having a particularly hard week, remember your WHY.
When there is peer pressure, remember your WHY.

When it comes to follow-through and successful outcomes Your WHY is everything… And it is the only thing that can get you through the challenging times that threaten to destroy your progress and keep you small. Your WHY will allow you to go big in anything you want in your life.

Willpower is fleeting and it will never outlast the power of a deeply rooted WHY so make establishing your WHY a priority.

Branched Chain Amino Acids for Muscle Repair and Liver Detoxification

josh@novahealthclub.com (Josh Allen) — Mon, 30 Sep 2024 17:29:38 GMT

Amino acids, particularly branched-chain amino acids (BCAAs), are much more than just a supplement for bodybuilders. They are essential for anyone who is training hard, eating a low-protein diet, or looking to improve liver detoxification. BCAAs support muscle repair, reduce soreness, prevent muscle breakdown, and play a crucial role in helping your liver deal with the toxins we are exposed to each day.

In particular, BCAAs are crucial if you eat a low-protein diet, exercise regularly or have compromised detox pathways.

The 3 essential amino acids in BCAAs are:

Leucine
Isoleucine
Valine

BCAAs and Muscle Repair

If you’re hitting the gym hard, your muscles are undergoing wear and tear. This is where BCAAs come into play. They promote muscle repair and growth by:

Stimulating Protein Synthesis:
BCAAs, especially leucine, activate the body's muscle protein synthesis pathway, helping you repair and build muscle faster after workouts.
Reducing Muscle Soreness:
Supplementing with BCAAs can reduce delayed onset muscle soreness (DOMS), allowing you to recover more quickly and train more effectively.
Preventing Muscle Breakdown:
BCAAs also help prevent muscle breakdown during periods of intense exercise or dieting, making them critical for anyone aiming to maintain muscle mass while cutting calories or eating low protein.

BCAAs and Liver Health

Surprisingly, most people don’t know that amino acids, particularly BCAAs, are essential for liver detoxification. The liver is responsible for processing toxins, breaking down waste products, and metabolizing fats, proteins, and carbohydrates. Here’s how BCAAs play a role in your liver:

Supporting Liver Detoxification:
Amino acids help the liver in the breakdown of toxins that are then able to be eliminated from the body. They also support the liver’s role in metabolizing fat, which is key for anyone looking to improve digestion and overall health.
Reducing Fatty Liver:
Research has shown that BCAAs can help reduce fat accumulation in the liver, improving its overall function and supporting metabolic health.
Aiding in Regeneration:
Just as BCAAs help muscles regenerate after exercise, they also help repair liver cells, making them a key part of liver health maintenance, especially for people following a low-protein diet.

Why Supplement with Amino Acids?

Even if you're trying to eat a balanced diet, it can be hard to get enough essential amino acids - especially BCAAs -through food alone, particularly if you're following a low-protein or plant-based diet. If you're training hard, trying to lose weight, or want to improve liver function, you may not be getting enough amino acids to support these goals.

How to Incorporate BCAAs into Your Routine

For those training regularly or who want to optimize liver detoxification, BCAA supplements are available in both powder and capsule form. I recommend taking BCAAs before and or after your workout to aid in muscle repair and prevent breakdown. If you're focused on liver detoxification, taking them daily alongside meals is a great idea.

Get 20% off Amino Acid Supreme by Designs For Health

Designs for Health makes a high quality amino acid powder that is an easy way to ensure you get the BCAA’s you need for muscle recovery and liver detoxification. Until Oct 31 receive 20% off their Amino Acid Supreme with code BCAA. Click HERE to order yours today.

If you have any questions about BCAA’s or how to use them feel free to email me at Josh@NovaHealthClub.com

Behind the Scenes: LeanDads & Femme Fusion

Wed, 11 Sep 2024 12:26:33 GMT

About LeanDads and Femme Fusion 12wk Coaching Program

I’ve never been more excited about a program I created than I am about this one!

We started these programs in Jan 2024 and since have had close to 20 people join from Vancouver to Halifax but with one thing in common - the desire to be the healthiest version of themselves! If you are curious about this program then continue reading below for an inside look on how it works.

There are 5 pillars to health that we explore in this foundational program. You will learn about each pillar and how to apply them into your life.

Mindset & Motivation
Nutrition & Digestion
Movement & Activity
Stress & Nervous System
Sleep, Rest & Recovery

The entire program is based on smart versus hard work. Our mission is to create sustainable transformations that will last long after each person completes the program.

Developing new habits and upgrading yourself can be a challenge but with the 4 C’s (below) we make it easy to learn and implement new (better) ways of doing things.

Coaching

We have a variety of coaching calls with different topics throughout the week. It’s not necessary to attend each one, but we offer more, the more people who join so that anyone with a problem or question can get support when they need it. And if you miss a call, no problem - it’s recorded and posted in the community group each day.

Community

The coaching calls help with building our community but at the same time, we have a private online forum that allows us to share wins, post pictures, ask questions and support one another. Think of this platform like a Facebook group (but better without the distractions).

Curriculum

Just like in school, our program has a curriculum of modules to support your learning that you can follow outside of the coaching calls at your own pace. The module curriculum breaks down everything you need to know about the 5 pillars of health and is an excellent resource to learn from if making it to the group calls is a challenge.

Customization

Though this is a group program, each person has their own customized health portal and personal plan that gets updated based on metrics. We create trackers and can integrate wearables like FitBit and Withings to directly pull data from, giving us a complete picture to then evolve your program from.

Want to Learn More?

If you are ready to take your health to a new level so that you can get more out of life join the LeanDads or Femme Fusion program - It’s open for you to join anytime. If you would like to join or just learn more you can email Josh@LeanDads.com or book an introductory call HERE .

Super Nova of the Month: Jeremey Butler

Thu, 05 Sep 2024 18:55:07 GMT

Congratulations to Jeremy on being our September SuperNova!

Jeremy has been a dedicated member of Nova since our days on Thomas St years ago. Over that time, we've seen his deep connection to fitness, not only through his intense efforts in the gym but also by introducing his children to fitness, bringing them to workouts, and his participation in triathlons.

His children still come with him and his wife to their Saturday morning workouts and this past summer Jeremey completed challenges such as:

June 2024: Guelph sprint triathlon in 1h 40 mins (750m swim, 19km bike, 5km run)
July 2024: Grimsby sprint triathlon in under 2 hours (500m swim, 25km bike, 5km run)
July 2024: Owen Sound olympic triathlon in 3 hours (1.5km swim, 40km bike, 10km run)
August 2024: 5km open swim (1hr 30 mins)

Jeremy does all of this amidst managing a very busy work, family and personal schedule. He works full time in health care and still makes time for personal hobbies such as improv and writing.

We are proud to recognize Jeremy this month for his accomplishments. Read our interview with Jeremy below to hear more about his experience and some specific strategies he employed to achieve this recognition:
______

1)You have been training with Nova for 10 years! Where do you draw your motivation from to be so consistent with exercise as part of your lifestyle?

That's a fast ten years! I find that routine takes care of motivation. With too much time and options, every decision becomes arbitrary, then doesn't get done. I tend to get organized by deadlines and expectations, so for me, having a set training schedule takes away the question of "Do I want to?" by just having a time to show up. Working out with my wife and daughters has also been a great motivator--I'm trying to be more of a fitness role model than I grew up with and don't want to let them down.

2)In that time you’ve done a few triathlons but in the last year you have ramped up the number of triathlons significantly. What is your WHY behind doing these events and how have you been able to manage training consistently for these amidst a busy work and family schedule?

I got into triathlons when I hit 40. Shaken by middle-age, I have been inspired by the thought: What else can this body of mine do? As I've completed one event, another goal shows up on the horizon: Can I do it again? What about longer? What about faster? I usually sign up for the next event the same day I've finished the last (while I'm still in a state of shock). Once committed, fear kicks in which pushes me into the extra training. I leaned into Peloton classes and wearing a Garmin, both remind me of what I have/haven't done--the gamification of it all can be both nagging and rewarding.

In terms of time, I'm coming to accept that I'm not someone who likes to be idle. I'm really not a lying-on-the-beach vacation guy, and I've found that doing too little feels worse than too much. I've kept the long runs/bikes to the weekends and try for another two bike-run combos in the evenings on non-Nova days.

3)Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

I think that a focus at Nova on core strength, cross-body and single-limb exercises has done well in reducing back and pelvic stiffness that used to hold me back. Squatting in particular has helped me stabilize much better. Stretching, protein supplementation, and permission to take time off when the body asks, have all played roles too.

4)What goals do you have your sights set on going forward in the next year and beyond?

I swam in high school, so for me the runs in triathlons are definitely the biggest hurdle. I'd like to try for a half-Ironman in the next few years but that will require significant endurance improvement, so maybe a half-marathon next spring to start. I'm also curious about trying a 10 km swim next summer in either Caledon or Niagara.

Knowledge of Macro's Is As Important As Exercising

josh@novahealthclub.com (Josh Allen) — Thu, 05 Sep 2024 18:41:46 GMT

Everyone knows the importance of exercise and nutrition when it comes to being healthy.

But we are too focused on fitness. It’s no wonder because wherever you look you will find a health club, studio, gym or yoga class teaching you how to become more fit with exercise.

What you do not see is nutrition clubs and programs that teach you how to eat. And this is what we need as a society.

Don’t get me wrong, exercise is super important but we are totally missing the mark on food these days.

When I ask people about their nutrition habits I often hear ‘I eat healthy’. But if I were to ask them how much protein, carbs or fat do you think you need, most people have no clue.

The unfortunate reality is that ‘healthy eating’ has become nothing more than increasing protein and decreasing carbs. Sure that is better than eating pizza and cookies each day but it is far off from what most people should be doing.

Reality check:

Knowledge of macronutrients (protein, carbs, fat) is AS IMPORTANT as irregular exercise.

Not knowing what protein, carbs and fats are, how they impact health or the amount you need is just as bad as not exercising.

And most people fall into this category.

We eat multiple times every day and if you look at the food on your plate and do not know the general macronutrient breakdown you have a problem.

Why? Because you likely have a deficiency in one macronutrient or an excess of another. Here are a few common issues that come with micronutrient deficiencies or surpluses.

Protein Deficiency:

Loss of muscle mass/slower metabolism/fat gain
Missing amino acids for detoxification

Protein Surplus

Constipation in some people who increase too much too soon
Surplus usually is not an issue because it is difficult for most people to eat a surplus

Carbohydrate Deficiency

Lack of energy
Can increase cortisol (stress)

Carbohydrate Surplus

Insulin and blood sugar spikes (insulin resistance)
Fat storage

Fat Deficiency

Lack of energy
Hunger cravings (to eat more carbs)

Fat Surplus

Weight gain (high calorie)
Digestive challenges

Knowing your macronutrients is like knowing your multiplication tables that you learned in school. It is a simple life skill that if you know, will dramatically skyrocket your health results.

Want to learn more about Macronutrients? Here are 4 ways we can help:

Email Josh@NovaHealthClub.com for your FREE macronutrient PDF guide
Blog: An Intro to Macronutrients
Blog: How to Eat Carbohydrates
Inquire about our LeanDads and Femme Fusion nutrition programs where we teach how to customize macros for your own needs .

A New Perspective on Hitting Fat Loss Goals

Thu, 05 Sep 2024 18:20:50 GMT

THE #1 REASON WHY MOST PEOPLE DON'T HIT THEIR FAT LOSS GOALS

If I were to ask you why most people struggle to reach their fat loss targets (or any goal), I would likely hear reasons such as:

It’s hard to change bad habits,
No accountability,
Lack of knowledge,
Don’t know where to start or
The classic - being too busy

While these are all valid reasons, there is another reason that holds people back…

And it has nothing to do with habits, tactics or strategies and everything to do with a belief - one that is anchored deep in so many of us and it is the one culprit behind our stagnation.

And it is this…

That in order to be successful and reach our goals we must give 100%.

This mentality is deeply ingrained in our culture, reinforced by examples of celebrating those who sacrifice everything for success and by sayings like "jack of all trades, master of none."

And maybe this belief has served you and your achievements at some point in your life.

But in the world of health and wellness it holds so many of us back from hitting our goals - especially when it comes to weight loss and body composition.

Most people who could benefit from improving their body composition think that the only way to do it is by doing a complete lifestyle overhaul at once. They think they have to stop and change everything they have been doing.

It is this ‘All or Nothing’ mentality that has got so many of us paralyzed, sitting on a plateau and unable to make forward progress on our goals.

You do not need to do everything at once. You start with one thing and stack new things over time. Anyone can do this and it becomes a natural progression versus an unrealistic change.

Success is the aggregation of marginal gains. Just like 20 nickels make a dollar, every change no matter how small holds weight and contributes to your overall success.

Are you someone who:

Believes that you can only achieve your goals if you can give 100%?
Believes that in order to give 100%, everything in your life has to be perfectly aligned?
And who has the same goals year after year and never really makes progress on them?
And who wants to get off the plateau once and for all?

If so then it’s time to throw away the ‘all or nothing’ mentality and install new beliefs that will actually serve you and your goals.

3 New Beliefs To Install

1. Progress over Perfection: It’s not about perfection but rather being better than you were yesterday.

2. The Best Time to Start is Now. Perfect timing doesn't exist, and those who wait for everything to align often miss out on opportunities.

3. Embrace Life’s Challenges: There will always be obstacles. Learning how to implement healthy habits amidst real life is the key for long term success.

You do not need to be or give 100% to get the results you want. Out of all the people I have coached in our Transformation programs, only a small percentage can do everything all at once. The vast majority (including myself) on the other hand can not do it and that is ok because in the end, the results are the same.

Looking to get off the weight loss roller coaster once and for all?

Our Femme Fusion and LeanDads programs are proven methods that introduce you to sustainable progressions that make reaching your goals easier than ‘giving it 100%’.

Super Nova of the Month: Joel Clark

Fri, 02 Aug 2024 12:38:57 GMT

Congratulations to Joel Clark on being our August SuperNova!

Joel has always led an active lifestyle, engaging in workouts, Pilates, and various sports. However, in the past year, he made a couple of simple lifestyle changes that significantly improved his health. He eliminated alcohol and sugar—two common elements in our culture and most of our diets.

Along with his regular workouts, these changes helped him lose nearly 15 pounds and reduce his body fat percentage. This demonstrates how even small nutritional adjustments can yield a significant return on investment toward achieving your goals.

More noticeable, however, is the change in Joel's mindset. He has become super focused on his goals, consistently sticking to the basics, and embracing new experiences like cold plunging. Congratulations, Joel, on being our Supernova of the Month!

Read on to hear our interview with Joel and some specific strategies he employed to achieve this recognition:

1)In the last year you have made some breakthroughs on your progress. What are you most proud of and what has been the most challenging?

I’m most proud of being able to maintain a daily discipline and to be committed to a daily plunging routine without missing a day for over a year. The toughest part has been traveling - being able to keep a discipline when out of sync with my daily schedule.

2)You have been a Nova member for almost 10 years. Where do you draw your motivation from to be so consistent with exercise as part of your lifestyle?

Exercise has always been an important part of my daily life. Specifically Nova has a great community of coaches that have consistently been amazing over the 10 years. I need the accountability of someone telling me what to do or I won’t do it.

3)Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

Willpower is a depleting asset throughout the day. The tank is most full in the morning and empty at night. All personal exercise and care happens in the early morning. No excuses then.

4)What goals do you have your sights set on going forward in your life?

At 50 I'm just under half way through my life. I want to live the next 50 years in balance. Be able to work, enjoy my lifestyle, hang with family and friends for as long as I can.

Meet Coach Tyler

Thu, 01 Aug 2024 16:25:52 GMT

Introducing Nova's Newest Coach

We are proud to welcome Tyler as a our newest member to the Nova health club team !

Tyler originally had aspirations to become a lawyer while studying at the University of Toronto, however upon finishing his degree he discovered a passion for fitness and health. Tyler would then go on to study Kinesiology and health promotion at Sheridan College where he developed a love for coaching and training.

At his college, Tyler was a part of a strength and conditioning internship which helped him develop his training skills. Here, he had the opportunity to train varsity baseball, volleyball and rugby athletes. As well, Tyler provided personal training to several parasport athletes, some of which compete at the national and international levels.

Growing up Tyler loved sports, but did not get to experience it at a competitive level. After years of training in the gym, Tyler would finally get a taste of competition with him becoming a powerlifting athlete. At his college, Tyler founded, operated, and coached the Sheridan powerlifting team to collegiate level powerlifting competitions twice, while also participating himself.

Aside from powerlifting, Tyler also enjoys playing pickleball and other fitness activities with his fiancée. Tyler loves heavy lifting, cooking, reading, and learning new things, especially about history and geography.

10 Facts About Protein You Did Not Know

josh@novahealthclub.com (Josh Allen) — Thu, 01 Aug 2024 16:12:15 GMT

We all know protein is essential for muscle and fat loss but unless you spend your days researching nutrition like I do, you likely don’t know these 10 important facts about this important macronutrient.

1)Calories

One gram of protein provides 4 calories of energy. Note that when we are counting grams of protein, we are not referring to grams of food but rather grams of protein within that food. For example, 1 oz (28g) of chicken is not 28g of protein. Rather, that 1 oz piece has 8.8g of protein within it.

2)Thermic Effect

Protein is harder to absorb than fat or carbohydrate so the body requires more energy to digest and use protein. Therefore, one of the benefits of eating more protein is that your metabolism naturally increases.

3)Stomach Acid is Key

Our stomach naturally produces hydrochloric Acid (HCl). One of the functions of this stomach acid is to digest protein. Stomach acid decreases with age, stress and other factors. As a result most adults have low stomach acid. Though you may eat enough protein, if you have low stomach acid, you are not absorbing that protein. This impairs digestion and ends up creating expensive ‘poop’. This can be easily resolved with supplementation but you should test your stomach acid first.

4)1g Per lb of Ideal Body Weight

How much protein do I need? Simply put, the more muscle you have, the more protein you need. To preserve muscle mass, you should consume a minimum of 0.7g per lb of ideal body weight. However, if your goal is to increase muscle mass and burn fat your goal should be to consume 1g per lb of ideal body weight. In other words, if you are 200 lbs and want to weigh 175 lbs, you should consume 175g of protein per day. This can be a challenge with just meat and beans so supplementing with protein powder is the best solution.

5)Controls Insulin & Blood Sugar

Insulin is a hormone that if left unchecked leads to a list of health problems. You have direct control over your insulin through your diet. For example, the more carbs you eat in a meal, the more insulin you release and the higher the blood sugar. The more protein you add into that meal, the lower the insulin and blood sugar. If your goal is to lose fat or prevent diabetes and other metabolic disorders, eating protein is a must to control your insulin.

6)Supports Liver Detoxification

With all the hype about protein being important for muscle growth and fat loss we have missed the fact that protein is absolutely essential for liver detoxification. Specific essential amino acids like glycine, cysteine and methionine are critical for optimal detoxification.

7)Branched Chain Amino Acids (BCAA’s)

Leucine, isoleucine and valine are BCAAs that are very important to anyone who trains hard in the gym or in sport. They are key amino acids that support muscle growth and recovery by stimulating muscle protein synthesis and reducing muscle soreness after exercise. Specific BCAA products like DFH Amino Acid Supreme exist to maximize muscle growth and recovery.

8)Meat vs Beans

Animal protein is superior to plant protein because it contains all the essential amino acids that our body requires. You can obtain all the essential amino acids from plants but you need to pair different foods together at each meal. Furthermore, if your goal is body composition (ie: burning more fat), you may have a harder time doing it through only plant protein. This is because weight loss means controlling carbohydrate (and insulin) and beans are more of a carb than they are a protein. 1 oz of lentils has 4g of carbs and 2.6g of protein. Whereas 1 oz of chicken breast has 0g of carbs and 8.8g of protein.

9)Quality of Meat is Important

If meat is your primary source of protein, make sure it is of the highest quality. Always buy local and look for terms organic, free range, grass fed or pastured. If buying fish, look for it certified by MSC or Ocean Wise. The alternative factory farmed cheap meat and fish is not doing your body, animals or the earth any good. Factory farmed animals are fed highly toxic foods (stored in their fat that you consume and then store in your fat), maximize square footage (more disease and medications that you then also store as toxins in your fat) and create concentrated waste that damages our soil and pollutes water systems.

10)Satiety

Protein is highly satiating, helping to control appetite and reduce overall calorie intake. This makes it beneficial for weight management, as it keeps you feeling fuller for longer periods. You will notice this if you ever eat a high carb meal, you will feel hungrier sooner. But with protein, you will last longer and have better energy for longer.

Final Thoughts

No matter your health goals or your age, getting enough good quality protein is paramount to maintaining muscles, detoxification pathways and good overall health. To make it easier to get more protein follow these habits:

Eat protein at each meal (breakfast, lunch and dinner)
Supplement with protein powder and amino acids
Balance your stomach acid if it is low
Spend time preparing high protein meals twice a week. Make it non negotiable time like your workouts
If you eat low protein, increase it slowly to allow your digestive system to adapt

For more support on protein or how to do your stomach acid email Josh@NovaHealthClub.com

The Nova Super Strength Day

Thu, 01 Aug 2024 11:50:43 GMT

Each September for the past 6 years Nova has hosted a community baseball day and bbq. This year we want to try something new and came up with Super Strength Day. This free in house challenge will be a great way to test your strength and have fun with your coaches and other Nova members.

WHEN

Sunday Sept 15, 2024 (10am - 2pm)

HOW IT WORKS

Unlike powerlifting competitions that are based on maximum weight lifted for 1 rep, the Nova Super Strength Day will combine both strength AND endurance.
Whether you are a seasoned lifter who can deadlift 300lbs or someone who does 100lbs for 10 reps this event is for you!
Scoring will be based on total tonnage lifted in one set. Therefore if you lift 300 lbs for 1 rep you get 300pts. But if you lift 100 lbs for 10 reps you get 1000pts.
Categories: men/women/age/all/
We will focus on 4 main lifts: Bench Press, Squat, Deadlift and Pullup.
Plus we will have a bonus core challenge as well at the end

WHY? Strength Training With Purpose

Training for the sake of training is cool but having something fun to train towards makes your exercise routine that much more enjoyable.

WHO

Anyone and everyone
Nova member, non Nova member, family member etc
The more the merrier!

3 Ways to Register

Within the ‘Events’ tab of Nova’s Mighty Network portal
Sign up sheet at the club or
Email Colin@NovaHealthClub.com

Come out to compete or watch your fellow members and coaches in action to see who is the strongest. We will have refreshments and a variety of post workout protein shakes for those who attend.

See you there!

Team Nova!

Ps. Alumni Nova coaches Tanner Mackenzie and Graham Cox will be in attendance too!

Super Nova of the Month: Christine Peters

Sun, 30 Jun 2024 22:48:58 GMT

Congratulations to Christine Peters, our July SuperNova!

Christine has been a long time member training consistently 3x/wk. Recently she stacked a few lifestyle habits on top of her training which skyrocketed her results! Here are some of the highlights:

Since January she has dropped 5% body fat and 10lbs of not total weight but fat!
Incorporated additional movement outside of her workouts ( NEAT ).
Learned about macronutrient type, timing and amount
Rehabbed a shoulder and hip to setting personal bests in squats and push ups!

We askedChristine about her success and some specific strategies she used. Here is what she had to say:

1) As one of our longest members, what has helped you stay so dedicated to your fitness routine and continuing to train with Nova?

I believe it is the professional, knowledgeable Nova trainers and the consistency of the workouts that have kept me dedicated.

2) In the last few months you have made some significant breakthroughs with your health and fitness. Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

Zack and I spent quite a bit of time discussing a healthy diet relating to fat loss and muscle mass. He certainly helped me dispel some of my old beliefs on what losing weight looks like now. He was also full of suggestions on eating a clean diet with some weekend exceptions which made it more of a lifestyle diet. I have also added Pilates three times a week and horseback riding. Adding other activities has made exercising more enjoyable.

3) In what ways have you noticed positive changes in areas outside of fitness such as in your mental well-being, energy levels, or overall confidence?

I definitely have more energy. I also believe working out has helped my stress levels immensely as well.

4)Now that you have momentum with your fitness and see your goals coming to fruition, do you notice that you are starting to look beyond your original goal? If so, what new goals are you starting to set your sights on that you want to achieve next?

I just am grateful to now understand how diet and exercise truly work when combined in the right way. I don’t have any real goals but am committed to continue on the fat loss, muscle gain journey.

__________

We are very proud of Christine and she's an example of what happens when you have the right combination of exercise with nutrition.

If you want to get better body composition results, take note of two things Christine has highlighted:

1) NEAT - Non Exercise Active Thermogenesis and
2)Macronutrient type, timing and amount

Want to learn how these basic principles can enhance your results and the make the most of your existing workout plan? Check out our Lifestyle Coaching programs.

Non Exercise Active Thermogenesis (NEAT)

josh@novahealthclub.com (Josh Allen) — Sun, 30 Jun 2024 22:38:24 GMT

When it comes to exercising, most of us think we need to workout more. While this is often true, the reality is that many of us need to just move more in general. Not necessarily working out but walking or being active around your house and community.

If you want to burn more fat and maintain good mobility, non exercise active thermogenesis (NEAT) is key.

WHAT IS NEAT?

NEAT refers to the energy expended by the body for all physical activities other than intentional exercise or sports-related activities .

It encompasses the energy used in activities such as walking, standing, fidgeting, gardening, housework and any other daily movements that are not part of structured exercise routines.

NEAT can vary between individuals based on factors such as occupation, lifestyle, and habits. Some people naturally have higher NEAT levels due to their job requirements or daily activities, while others may have lower NEAT levels if they have a sedentary occupation or lifestyle.

NEAT MAXIMIZES RESULTS FROM WORKOUTS

Often people skip NEAT and go straight towards working out more as they try to put on muscle and burn fat. Working out with weights to accomplish these goals is essential but without NEAT you are just scratching the surface.

To burn fat we want to burn more calories. The common approach is to spend more time on the treadmill or bike doing more cardio. While this can help, if your NEAT is low you will be fighting an uphill battle with just doing cardio or or weight training alone.

Let’s take a closer look:

30 Min Cardio

The average treadmill session running at a moderate intensity would yield 200-400 calories (depending on age, muscle mass and running speed).

A Day’s Worth of NEAT

A 12 hour day (7am to 7pm) with 10,000 steps and general movement could yield close to 3000 calories for that same individual.
The approximately 3000 calories comes from the person’s BMR and TDEE.

BMR (Basal Metabolic Rate)

This is the amount of calories burned at rest
For the average adult man we can say about 2000 kcal per day

TDEE (Total Daily Energy Expenditure)

This is the amount of calories burned through movement (NEAT) on top of BMR
For the average adult man doing 10,000 steps per day we can roughly say this could be about 1000 kcal per day

Not doing any walking or keeping a very low NEAT would keep you near 2000 calories burned. As you can see, with a high NEAT you can easily get up to another 1000 or more calories burned.

The easiest way to increase your NEAT is by walking more. Get those steps in by counting them on a step tracker like Garmin, FitBit, Apple watch etc. It will hold you accountable to achieving a higher NEAT and ultimately burning more calories and fat.

If you are already lifting weights but have a low NEAT, add walking into your routine and you will see faster fat loss. If you are not lifting weights yet not to worry, by establishing your NEAT first you are laying down a solid foundation of fat burning.

Looking back at all the people I’ve coached, those who are moving regularly with NEAT get the best results. I’ve seen two types of clients over the years:

Those who work out 3x/wk but who get less than 5000 steps a day. They often wonder why they are strong but can not lose the extra fat on their waist. Why? Because their NEAT is low. This person just needs to move more outside of workouts to get to the next level.
Conversely I’ve seen clients who workout 1-2x/wk who get 10,000 or more steps per day get better fat loss results. Why? Because their NEAT is great!

Bottom Line

Working out increases muscle mass (if you have good recovery) and metabolism. But if you are not moving your body outside of workouts you can not fully take advantage of that high metabolism of the muscles. Essentially you have these fat burning muscles that just need to be used through basic movement. Think of your workouts as the time you are building your furnace and movement outside of the workout is where fat burning happens.

Want to learn more about how to apply NEAT and workouts together to maximize your fat burning? Check out our Transformation Health Coaching for a consultation today.

Protein Recipes For Your Next Party

josh@novahealthclub.com (Josh Allen) — Sun, 30 Jun 2024 22:33:21 GMT

Let's think outside the box and get away from the cliche grill menu of pre-made beef burgers, sausages or even hotdogs with these ideas:

Here are some party protein options to switch things up for you and your guests.

Kebabs (link)

Shrimp, beef, lamb, chicken, turkey, halloumi cheese etc. You can take this to so many different levels.
Level 1 (easy): Chunks of your choice of protein with olive oil, salt and pepper. This is great if you are short on time.
Level 2 (harder): Marinating your kebabs and using a variety of other spices or ingredients is great if you have the time.
Optional: Throw veggies or fruit like peach or pineapple chunks onto the skewer for some added color and flavor.

BBQ Chicken Drumsticks and Thighs (link)

Chicken legs are easy to grab and eat. The only thing you have to watch out for is burning the skin on the bbq.

Seafood - Scallops (link) or Mussels (link)

Both of these are so easy to cook. Scallops only need butter, salt and pepper and are done after 3 minutes on a pan. Mussels may take longer depending on what type of broth you want to make.

Burger & Sausages

Timeless and easy I know but still cliche and expected. But if you decide to go this route you can still do it differently. Here are some burger and sausage pointers that will help you stand out from the rest:
No brioche/sweet or highly processed buns. If it has more than flour, salt, yeast and water leave it. Best burger and sausage buns are at Cobbs. Invest in them. You’ll taste the difference and your guests will too.
No hotdogs please! This cheap ultra processed meat is nasty. Might as well offer cigarettes at the party.
Pre make your own burgers vs buying pre-made frozen ones from the store. The difference in taste is huge. Don’t be lazy, all you need is salt, pepper and an egg at the very least.
Have ALL the fixings, not just ketchup and mustard. Have a spread of leaf lettuce, red onion, ripe beefsteak tomato, fermented sauerkraut and pickles.
Also be sure to have a few fancy condiments like dijon or something unique like Kozlik’s .

All the above recipes are easy to make and serve at a summer party. You’ll stand out as being that person offering something different when it comes to protein. Plus you'll sleep easy knowing you had food for muscle growth and fat burning!

Healthy Party Carbs

Sun, 30 Jun 2024 22:28:54 GMT

Don’t get me wrong, I love a hamburger on a bun, pizza and spring rolls but honestly I’m getting tired of the same ol’ unhealthy carb options at events and parties. These foods make me feel bloated, zap my energy and derail my health regimen.

While indulging occasionally is fine, in the summer, it's constant. With an event nearly every weekend, we're often faced with a dilemma: either abandon our health goals and indulge at the party, or refrain from eating altogether.

Neither of these options work in my world and if you’re like me who eats for muscle and burning fat it’s a challenge to get a decent meal at most parties.

Let’s be honest, we don’t need these foods in our life as often as they are showing up. Consider this blog as a PSA, calling upon all party hosts - it’s time to level up your carb game! Let’s limit the bread, chips, sweets and offer some healthy starchy carb alternatives (not just fruit either).

Here are some of my favorite healthy (starchy) carb recipes that taste amazing and will keep you and all your guests on track with your fitness:

Redskin Potato Salad (link)

This classic potato salad recipe by Rachel Ray has good ingredients and checks the carb box for your party menu.

German Potato Salad (link)

Yes, another potato salad recipe but this one is very different. With a unique blend of flavors and ingredients served warm, this dish will surprise you with its tangy taste.

Sweet Potato Fries (link)

These are simple, delicious and healthy with their low glycemic index compared to white potatoes.

Rice Pilaf Lemon (link) or Cilantro Lime (link)

I’m always happy with plain jasmine or basmati rice but if you’re hosting a party take it up a notch with rice pilaf. Pilaf is a dish where rice is sautéed in oil or butter, veggies then cooked in seasoned broth.

The above recipes are sure to make your guests happy. Hopefully this trend will catch on and we see more carb dishes like these popping up at parties.

Revamp Your Salads with a Twist of Red

Sun, 30 Jun 2024 17:10:02 GMT

Make life better by adding some color to your salads! Did you know that eating a rainbow of colors provides a diverse range of vitamins, minerals, antioxidants and phytochemicals? Shake up your traditional green leafy salads with a burst of red using these three ingredients:

1)Strawberry

2)Watermelon

3)Radish

Strawberry Spinach Salad

Salad Ingredients:

Baby Spinach - 1 package
Red Onion - ¼ onion cut into thin slivers
Pine Nuts - ¼ cup
Strawberries - 15 strawberries (local organic if possible)
Vinaigrette Ingredients
Extra Virgin Olive Oil (EVOO) - ½ cup
Balsamic Vinegar - 2 tbsp
Strawberries - 5
Garlic - 1 clove minced/grated
Mint - 10 leaves
Salt - ½ tsp
Pepper - ¼ tsp

Instructions:

Heat a frying pan and toast the pine nuts until they are lightly browned. Make sure not to burn them! Allow them to cool.
Wash and dry the strawberries. Cut the strawberries in half.
In a large salad serving bowl, combine the spinach, strawberries, onions, and pine nuts.
Place all the vinaigrette ingredients in a blender or food processor. Blend until smooth.

Watermelon Salad

Salad Ingredients:

Watermelon - 3 cups cubed
Cucumber - 1 ½ cups sliced
Mint - 10-20 leaves sliced
Goat Feta Cheese - 1/3 cup cubed
Vinaigrette Ingredients
Extra Virgin Olive Oil (EVOO) - 6 tbsp
Lime Juice (Fresh) - 2 tbsp
Salt - ½ tsp
Pepper - ¼ tsp

Instructions:

In a bowl, combine the watermelon, cucumber, mint, and feta cheese.
In a separate small bowl, whisk together the olive oil, lime juice, salt, and pepper.
Drizzle the dressing over the watermelon mixture and gently toss to coat.
Serve the refreshing watermelon cucumber salad immediately and enjoy!

Radish Cucumber Salad

Salad Ingredients:

Spinach - 2 cups chopped
Red Radish - 2 cups sliced
Cucumber - 2 cups sliced
Vinaigrette Ingredients
Extra Virgin Olive Oil (EVOO) - 6 tbsp
Apple Cider Vinegar - 2 tbsp
Garlic - 1 clove minced/grated
Maple Syrup or honey - 2 tsp
Salt - ½ tsp
Pepper - ¼ tsp

Instructions:

Wash, dry and cut all ingredients.
Toss the spinach, radish and cucumber in a serving bowl.
Add all vinaigrette ingredients into a mason jar and shake well.
Add the vinaigrette to the salad, serve and enjoy.

Sweet Potato Fries

josh@novahealthclub.com (Josh Allen) — Sun, 30 Jun 2024 14:21:48 GMT

Introduction

I got this recipe from an old girlfriend many years ago. I remember her as super healthy; among all our friends, she stood out for her nutritious diet and for having many interesting, great-tasting recipes. This sweet potato recipe is a go to in my house for healthy carbs with a low glycemic index .

Ingredients

2-3 Large Sweet Potatoes
Olive Oil
Sesame Oil
Paprika
Sesame Seeds
Salt

Directions

Preheat the oven to 400 degrees fahrenheit

Peeling the sweet potato
The skin provides flavor and texture so I like to keep some of the skin on to eat. I used to not peel any of it off but after getting some potatoes with really thick skin that made eating it not as enjoyable, I found that peeling ½ of the potato is the best option.

Cut the potatoes into desired shape
Fry or tater shape I personally enjoy the most but you can cut the potato into any shape you like - wedges, chunks, octagons or whatever you want. It all will taste the same.

Toss the sweet potatoes with olive oil and sesame oil.
In a large bowl, bring these 3 ingredients together.
I use an oil mix of 75% olive oil and 25% sesame oil. Play with the ratio depending on your taste knowing that even a small amount of sesame oil can be very flavorful.
The total amount of olive oil is up to you. Some people drown their potatoes in oil which is not necessary because a lot of the oil is wasted as you will see when it drips off and collects in the bottom of the baking sheet.
All you need is enough to get it crispy in the oven.

Bake the Sweet Potatoes
Place the potatoes on a baking sheet and put them in the oven for 35 min at 400 degrees.

Season the Sweet Potatoes
At 35 min bring them out of the oven and using a spatula, toss/flip them around
Note: If the potatoes are stuck to the pan making it hard to flip, it means they were not in the oven long enough to get some brownish crisp on the bottom that makes it easier to flip.
At this time you will sprinkle salt, paprika and sesame seeds on the potatoes

Place them back in the oven
After flipping and seasoning them, put them back into the oven at 375 degrees for 10 min
Note that paprika burns and this is why we do not put paprika on the potatoes at the start.
Bring them out of the oven and sprinkle salt, paprika and sesame seeds

Eat and enjoy!

Optional

An airfryer if you have one is another way to cook your sweet potato french fries. The great thing about an airfryer is that it is very fast (10-15 min) but you can not cook a lot at once so for parties, an oven is the best bet.

A Solution to Pain & No Gain

josh@novahealthclub.com (Josh Allen) — Wed, 05 Jun 2024 14:09:22 GMT

Pain & No Gain?

I can’t believe I’ve been working out for 30 years and only discovered this now!

After years of training hard in the gym without getting the results I wanted I had to stop and reevaluate my approach. So a few months ago I made an unusual change to my training that is completely opposite of what I’ve been doing and what most people do.

Simply put I am not going hard at the gym anymore. This does not mean that I am not challenging myself but it does mean that I am not killing myself every time I am in the gym.

Hard Work

We have all heard the saying no pain no gain. That you must work your ass off in the gym to get the results you want. And every training guru and book that promises results talks about how hard work is the key ingredient behind success.

But I’m taking that with a grain of salt these days because I’ve discovered what a smaller (and smarter) percentage of people are doing - putting aside hard work for smart work.

The Common Approach

As mentioned, we’ve been raised to believe that hard work is the key to success, that a workout is only successful if we feel the burn, hit failure on every set, experienced DOMS (delayed onset muscle soreness), burn 500+ calories per workout or sweat like crazy.

I’m here to say that this common approach is a load of BS and is holding you back from reaching your full potential and is why you are on your plateau wondering why it’s not working.

The Problem Most People Don’t See

When you do reps that are greater than 12, the perception of effort is actually greater than the stimulus that’s needed for an optimal strength adaptation response.

Doing these types of sets releases more lactic acid which burns and creates that perceived effort that we equate to working out hard. But it is not providing the stimulus for strength and muscle growth. Rather it leaves you with sore muscles and needing more time to recover.

The greater the recovery time, the less you can train. Or if you train through it the more likely you will be to get injured.

Don’t be fooled into thinking that a great workout has to be one where you feel the burn, sweat profusely and are sore the next day. Feeling fatigued and exhausted is not an indicator of getting stronger or putting on more muscle!

The Uncommon, Yet Effective Solution

Start by putting the mentality of having to achieve fatigue at each set aside. This will force you into doing less reps. High reps prevents you from applying the proper stimulus to the muscles for strength and growth!

This means reps 12 and higher are avoided. Rather aim to do 5 to 10 reps per set and heavier.

Yup, if you want strength and muscle mass you need to lift heavier.

Reps In Reserve (RIR)

When people think about lifting heavy they get worried thinking they will increase the risk of injury. Here’s the deal - if you are lifting heavy and STILL going to failure with your old mentality of pushing each set to its max then yes you are going to increase the chance of getting an injury.

However, if you practice good form along with Reps in Reserve (RIR), you are less likely to get injured and you will be on your way to putting on more muscle and getting stronger!

RIR means saving a few reps in the tank and NOT GOING TO COMPLETE FAILURE. This allows you to go heavier, do less reps, have less fatigue and get better results.

Rest Between Sets

Not only did I push each set to failure, I would employ supersets and limited rest between sets just to accomplish more in my limited 45-60 min window at the gym. This mindset never allowed me to create the proper stimulus for muscular growth and strength because I did not have enough rest between sets. On top of that, the perceived effort and lactic acid was greater due to limited rest between sets.

When going heavy we must get away from the ‘circuit training’ mentality of limited rest to maximize the workout. This is an old school ‘work hard’ vs ‘work smart’ mentality that holds a lot of people back.

If you are doing reps between 5 to 10, you need at least 2 minutes of rest sometime more between sets. For example, doing deadlifts at 6 reps with an RIR or 2, requires 2-3 min rest between sets.

When training this way, it will feel very different because you feel like you are wasting time but this time is actually benefiting your muscles and your ability to train heavily and optimize recovery. The stimulus is very high on the muscles but perceived effort is low.

Signs That Working Out Hard Is Not Working

Struggling to hit new levels in strength.
Not seeing muscle mass increase on the InBody
Plateau in fat loss (still got that extra 10-20lbs that won’t budge)
Experiencing one injury after the other
Feeling exhausted after a workout
All your workouts have reps 12 or higher

If you said yes to any of these I’m willing to bet that you have bought into the idea that you must ‘work hard’ every time you are at the gym to reach your goals. Guess what? It’s not working for you.

This could be a hard pill to swallow and it was for me too. But if you can be open to a new training paradigm you could experience results that you never have before.

The only thing you need to get clear on is how bad you want to get off your plateau and how willing you are to try something new that at first will feel like you are doing a lot less…

…And you will do less. BUT you will achieve more and feel better through the process!

Looking to switch up you routine to put on more muscle, burn more fat without having to do more? Check out our Transformation coaching programs !

Super Nova of the Month: Alex Hurd

josh@novahealthclub.com (Josh Allen) — Mon, 03 Jun 2024 12:22:44 GMT

Congratulations to Alex Hurd, our June SuperNova!

Alex has impressed us with his commitment to his health journey. He also recently completed his 4th ½ ironman. Way to go, Alex! We asked Alex some questions about his health journey below. Read on to learn his story!

1)What motivated you to start your fitness journey with Nova Health Club?

I was looking for professional support to help me strengthen my upper body and core strength. The coaches at Nova have been instrumental in building up my body by introducing a varied routine of core exercises and stretches to complement my running and cycling routine.

2)You recently completed your 4th 1/2 Ironman, how was this one compared to earlier ones you have done?

I enjoyed the race day because I was able to complete it without experiencing any pain or stomach cramps, unlike my last race last year. My body was a bit tired halfway through the run after burning through nearly 6,000 calories so I will have to improve on my race day nutrition for my next race.

3)Can you share some key strategies or habits that helped you achieve this goal? Any specific workouts, diets, or routines that made a significant difference?

Signing up for the race is a key enabler as it sets a clear milestone which forces me to maintain my exercise routine throughout the year so I can be in a position to compete in and complete the distance. Sticking to my exercise routine in turn gives me the balance I need in order to improve my performance as a dad, husband and leader of teams at work.

4)Through exercise, what areas of your health have you noticed positive changes in other than fitness such as in your mental well-being, energy levels, or overall confidence?

It’s all about the core! Focusing on my core is like strengthening the very foundations of my body (and spirit), and I see immediate improvements to my posture, my breathing, my sleep, all of which in turn increases my energy levels, performance and confidence.

5)What words of advice could you give someone who has never done such an event as an Ironman but has always wondered if they could or should?

Remember that it is as much of a mental challenge as it is a physical challenge! But crossing that finish line is absolutely priceless!

Stop Climbing Your Mountain (Go Through It)

Fri, 31 May 2024 15:12:31 GMT

Think about your health goals like being on the other side of a mountain.

Have you ever wondered what the difference is between people who get to the other side a LOT faster and...

Those who go through years of frustration and struggle before doing so...if ever?

It comes down to ONE question.

You see, most people trying to improve their health figure out what they want to achieve and then they ask...

“ How do I make that happen?”

Think of it this way - someone has a hole in their roof that needs to be repaired.

They go on Youtube and watch a video, then go to Home Depot, buy the materials, and figure out how to fix it …

This “DIY” approach is a long and treacherous path (unless you are a handyman).

But most of us don’t know how to fix roofs so mistakes happen, and it ultimately leads to more time, more frustration and becomes more expensive in the long run.

When it comes to getting in great shape, becoming stronger or losing fat, most people take years trying to figure out HOW to do it on their own.

It is a long, slow, and painful road up and over the mountain that far too many people take every single day.

And it’s one of the main reasons why so many people continue to struggle with things like losing weight and generating enough energy to perform their best at work or within their families.

By contrast, a smaller (and smarter) segment of people, figure out what they want and then they ask - not “how?” - but rather…

“ Who can help me make this happen?” } That simple shift in mindset makes all the difference .

Who has already done this before?

Who has a track record of success?

Who has the plan and skills to get this job done faster?

Who knows how to go through the mountain instead of over it?

This path equals less frustration, less resources wasted AND gets the result done much faster.

What path are you on right now with your health goals?

Are you trying to figure out how to get over the mountain by yourself?

Or are you looking for your “who” that can help you get through the mountain?

If you truly are serious about getting stronger, losing weight or increasing energy to become the person you are and wish to be, then we are your ‘WHO’.

Nova Health Coaches will help you get through the mountain!

We WILL be able to help you reach your goal 10x faster and with more certainty than you ever would trying to do it all by yourself.

Click HERE to begin personal training.

Click HERE to join LeanDads (next cohort starting in June)

Click HERE for Femme Physique

5 Foundational Habits for Fat Loss

josh@novahealthclub.com (Josh Allen) — Thu, 30 May 2024 19:55:10 GMT

For most people who want to burn fat, working out is a great place to start. When it comes to fat loss and exercise, your goal should be to workout at least 3 times a week. If you are at this level but still find yourself struggling to burn fat it is time to do something new!

But before you go adding more exercise or cardio to your week to burn more fat, consider these fat loss foundations first!

Hydration

Most of us are dehydrated from drinking little water, skipping fruits and vegetables and drinking caffeine and alcohol.
Your body burns fat better when it is hydrated because your cells need water for the metabolic processes they are responsible for.
Follow hydration basics like starting each day with ‘super water’ and drinking the proper amount each day.
Bottom line: Muscle = water. Dehydration therefore means less muscle. When you are hydrated, you have more muscle which means your body fat % is less.

Nutrient Dense Calories & Supplementation

Most people struggling to burn fat fall into one of two groups: Those who overeat high calorie low nutrient density foods (ie: processed food) and those who eat 'healthy' but not enough.
Those who overeat low quality foods should shift to consuming more whole foods (grains, veggies, fruit and meat) from the earth that are nutrient dense.
Those who under eat are often skipping meals. A busy lifestyle leads to missed meals which provide essential nutrition for fat burning. We find clients who stick to 3 meals and 2 snacks in a day do best for fat burning and energy.
Supplements like fish oil, magnesium, vitamin D and zinc are essential because we are not getting it from our diets. Read more about foundational supplements here or email us to learn what are the best supplements for you.
Bottom line: your body needs to be healthy first by eating enough nutrient dense foods before it can burn fat and put on muscle.

Remove Inflammatory Foods

This supports the last point of us under eating nutrient dense whole foods. When we consume a diet high in inflammatory foods, we are likely to consume high calories but with less vitamins and minerals.
Eating inflammatory foods also causes a list of other problems that take away our ability to burn fat. Zapped energy, compromised digestion and systemic joint inflammation are just a few things we get by eating these foods.
Most lean people either completely avoid or strictly minimize products with wheat, sugar, dairy, corn, soy and refined vegetable oils (ie canola oil).
Bottom line: You can not burn fat if your body is focused on healing damage caused by these foods.

Sleep

We are waaay too busy. Unfortunately we are often busy watching Netflix or our ‘smart’ devices until late at night which takes away from our sleep time and affects our ability to fall asleep and stay asleep.
No matter what anyone tells you, your body thrives on 7-8 hrs of quality sleep each night. Make this your mission if you want to burn fat, have exceptional energy and live a long functional life.
Growth hormone is primarily released between 11pm - 1am. If you are awake during this time, you are robbing yourself of the opportunity to build muscle, repair tissue and burn fat.
Bottom line: Prioritize sleep! Develop a good sleep routine that limits electronics, considers light, temperature, sound that supports the ability to fall asleep and stay asleep.

Fix Digestion

Do you eat on the go, in front of screens or swallow your food with minimal chewing? If so, your digestive system is under stress. More stress means more fat storage.
Focusing on chewing 30x’s before swallowing, sitting at meal time, eating without screens and walking after meals to help your body digest better. Better digestion = better fat burning and muscle building.
Bottom line: If you are not chewing or digesting food properly then you are not extracting what your body needs from the food you eat. Furthermore, healthy waste elimination (daily bowel movements) is an essential part of digestion.

If you want to burn more fat, feel more energy and live a better life master these Foundations first. Start with choosing the habits above that could be the easiest for you to begin with. Then over time try to stack more habits while keeping the original ones. Remember, fat loss is not an overnight process but rather the result of accumulating habits over time.

If you need support with any of the above please reach out to us anytime or consider joining one of our Transformation Coaching Programs such as 1on1, LeanDads or soon to begin Femme Fusion.

Nova Launches NEW Community Platform

Thu, 30 May 2024 14:20:08 GMT

In May we launched our new online community platform hosted by Mighty Networks. This online space was created to connect our Nova community at a higher level. We are proud to provide this exclusive access only for our active Nova members.

Why Did We Create This For You?

You joined Nova because you want to change something about your health. Our primary tool that you know us for is training. This is what we focus on but it is limited. As health coaches we realize that reaching your goals is no longer just about working out. We need to consider food, stress, sleep, digestion, mental, social etc. Two or three hours a week in the gym should be focused on working out but we want to support you more than just that.

This new platform will allow us to teach you things about working out and health that we just do not have the time for in your workouts. Plus it is a great way for us all to connect, share wins, ask questions and support each other on our journey to better health. Community and connection will only reinforce your motivation because when you know like minded individuals are swimming upstream with you it makes the journey easier.

Social Media Sucks!

Facebook and Instagram certainly have benefits but we can not engage with you there. The algorithm is not in our favor and it doesn't matter if you follow us or not, you will probably won’t see our content. This is because we are not at the massive influencer level that Facebook recognizes. Plus, let’s be honest, social media is a distraction and will suck you into a vortex of scrolling with little more beyond giving you a dopamine fix. So we created our Nova Mighty Network where you can see everything we are doing at Nova.

Cool! So, What’s Inside?

Community Chat
Post pictures, ask questions, share wins, support others in Nova and read valuable posts by your coaches

Curriculum
Access ‘Health Modules’ that will teach you about areas of health that you need to know more about to reach your goals.

Events
See what events we have coming down the pipe and join webinars and ‘Pod Calls’ hosted by the Coaches you train with.

Posts You May Have Missed This Week

Meditation For Beginners
Every Tuesday for the next month, our partners at ACE coworking (across the street from The Randall) are offering an intro for only $35. Started May 28 - not too late to join.

ForeArm Strength
Learn why grip strength is an indicator or your health and how to improve upon it.

Golf Hip Warmup
If you golf, this 5 minute hip warmup video by Zack outlines how you can do this before you hit the greens.

Neurotransmitter Dominance
What are neurotransmitters? How does this play into your habits towards your health goals? Check out the ‘Health Module’ curriculum for more about this.

Nova Webinar RSVP
We are hosting an exclusive webinar discussing the your top 3 health goals that you told us in the survey - Muscle and Strength, Fat Loss and Mobility. RSVP on our events page and join us.

Plus more
See lifestyle photos from coaches and other members and how they keep healthy. Hiking photos, Graham’s win and Bonar’s road to Spartan top 10.

Can’t access the above links and you are a Nova Member? That’s because you have not joined the Network yet. Please email us for your private invite link or scan the QR code in the club.

LeanDads Success Stories: Highlights From Our First Program Launch

josh@novahealthclub.com (Josh Allen) — Fri, 10 May 2024 15:05:24 GMT

Our first LeanDads transformation program wrapped up in April and it was a success!

We had 9 guys start the journey with us. Each individual came with different goals in mind - some were focused on fat loss while others wanted to improve digestion or energy.

The cool thing was that no matter what the initial goal was, each person saw improvements in all areas of health: Fat loss, better energy, less stress, deeper sleep and improved digestion.

Because they are all connected. If you work on one, the rest will improve!

Check out the results our men got in 12 weeks! Our next LeanDads program is starting soon - click here for more information or to join.

LEANDAD WINS:

Total lbs lost = 120lbs (9 people)
Average lbs lost = 15 lbs per person
Total decrease in waist size = 58cm (8 people)
Average decrease in waist size= 7.25cm per person

TRACKING PROGRESS:

REAL RESULTS:

Ryan had a slow start but in the end went from 197 to 172 lbs!

Keith ate 'healthy'and was active but still struggled with digestion & energy until he

implemented the LeanDads 'Foundations'.

Lou wanted to lose the gut and be healthy again. By trusting the system and being patient with himself

he demonstrates that anyone can do this.

And to think that these results are only from 12 weeks... Imagine what can happen after a year?!

With that in mind and many of the guys not wanting to lose momentum we created a LeanDads ascension program where half our guys moved to after the initial 12 week program!

And so the journey continues because health optimization never ends!

WHAT IS YOUR WHY?

One of the biggest lessons the LeanDads learned was the power of their WHY. The WHY is not your goal but WHY your goal is important.

What will achieving your goal allow you to do that you can not do right now? - This is your WHY

How will it improve the life of those you care about? - This is your WHY

When you have a strong WHY you have motivation to take on any challenge in life and not rely on sheer willpower to get the job done (because willpower has no endurance).

The following image was created by AI for one of our guys to visualize his WHY!

FINAL THOUGHTS

As a transformation health coach, I continue to be amazed by how much progress someone can make when they implement the foundations - simple things that we should have been taught in school. I love teaching people these concepts and empowering individuals how to make these concepts a sustainable part of their lives.

Thank you to all who trusted me on this journey, showed up and were open to trying new things! Well done guys!

JOIN OUR NEXT LEANDADS GROUP TODAY

Are you feeling stuck or needing some motivation to get you to where you want your health to be? Our next LeanDads group is starting this month! For more information or to register click HERE or email Josh@NovaHeathClub.com

Meet Coach Heather

Tue, 07 May 2024 19:52:53 GMT

Introducing Nova's Newest Coach

We are proud to welcome heather as a our newest member to the Nova health club team !

Heather has been a personal trainer, nutrition and accountability coach for over 20 years. She joined Nova Health Club to help spearhead the Women’s Transformation program.

Her goal is simple - to help people make their exercise and health routine be as easy as lunch – it’s just something you do that you look forward to.

At a young age Heather had heart surgery. She’ll tell you that having her heart stopped scared her into wondering if she would come out of the surgery. Waking up, realizing she was okay, made her focus on doing everything she could to protect her health in a reasonable and sustainable way. Heather is just as passionate about having fun with food, cocktails, travel and nature, as she is about healthy eating and workouts.

One of Heather’s greatest strengths is helping people develop the skill of self-control around food – a skill she had to develop herself to work through stressful times in order to reach and maintain fitness goals.

Heather is passionate about helping people get off the couch and live the life they really want to be living. She helps them get the energy they need to do the things that are important to them, whether it’s for hobbies when they get home from work, hiking with their partner, or keeping up with kids or grandkids – people don’t want to be left out, they want to feel alive and have fun!

We're so excited to have Heather lead our Women's Transformation Program which will start at the end of May. For more information about this program or to join with an early bird discount, please email Transformation@NovaHealthClub.com

Super Nova of the Month: Daphne Marisco

info@novahealthclub.com (Sharron ) — Tue, 07 May 2024 15:13:16 GMT

Congratulations to Daphne Marisco, our May SuperNova!

Daphne is an example of dedication and progress! Over the past 13 months of training with us, she's achieved remarkable milestones:

Gained 4lbs of lean muscle while shedding 5lbs of body fat.
Progressed from zero to 3 sets of 10 full push-ups.
Went from struggling with chin-ups to knocking out 2 unassisted reps.
Mastered the art of prioritizing nutrition for optimal performance.
All through being consistent, committing to 3 sessions per week for the last year!

Daphne's journey embodies the power of persistence and commitment to her health.. Congratulations Daphne for being our SuperNova of the month!

Read on to hear our interview with Daphne and some specific strategies she has employed to reach her success!

1) What motivated you to start your fitness journey with Nova Health Club?

“A little over a year ago when I started at Nova, my son was two and half years old and the heavier he got, the weaker I felt and I knew I had to make a change. I had never been able to find a new fitness routine that fit my life after becoming a Mom. Right when I found out I was pregnant with my son, the next day the world shut down with the pandemic and like many people, my normal gym schedule was gone. Throw in moving from Montreal to Oakville, and I just didn’t know where to start and couldn’t seem to find a fitness routine I could commit to. When my husband signed up to Nova, he encouraged me to just try it, then there was no looking back and I couldn’t be happier!”

2) Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

“Having the dedicated 'me time' three mornings a week to work out while being accountable to show up for my coaches the same way they show up for me is very motivating, especially when first starting back at the gym. I have been able to achieve and exceed some personal fitness goals I set for myself, which also keeps me motivated to keep aiming higher! I love the mix of exercises I get from my coaches which always keeps my body on its toes, and of course Tabatas always test my endurance. I have incorporated a protein shake into my diet after every workout as one of my goals is to increase my muscle mass.”

3)In what ways have you noticed positive changes in areas outside of fitness such as in your mental well-being, energy levels, or overall confidence?

“I have noticed positive changes in all aspects of my life! I have so much more energy to get through an early morning workout at Nova, a full day at work, and still have lots of energy to play with my son when I get home, which is truly the best feeling. When I surprise myself at the gym by either lifting heavier, getting lower, going faster or whatever small win it may be, that gives me a boost of confidence that I carry with me throughout other aspects of my life. Having found a fitness routine again provides a source of stress relief when life gets busy, knowing that I will always make time for myself and my health.”

Infographic About Transform Your Fitness Journey

Wed, 20 Mar 2024 12:21:50 GMT

Super Nova of the Month: Sean Vanderpol

Wed, 28 Feb 2024 00:57:32 GMT

Congratulations to Sean, our March SuperNova!

Sean has trained with Nova for almost 2 years. He has made a lot of progress over his training with us but in the last 6 weeks since joining the LeanDads program he has accelerated his progress and broke through all plateaus. Here is some of the results he has experienced:

Weight Loss: Sean was already a lean guy but had that extra ‘10lbs’ that has been hard to get rid of. In 6 wks he went from 186 to 175lbs.

Fat Loss: With a few small lifestyle tweaks he dropped his body fat % from 15.5% to now 10.7%. To drop 4% in this time is incredible and it is the lowest it has ever been!

Digestion: While fat loss was one of the goals, there was an underlying thing that has been bothering him and that was his digestion. Heartburn, relying on antacids, bloating, and other digestive issues have been a normal part of his life. However, in 6wks his digestive score went from a 4/10 to an 8/10.

Running: Feeling better and carrying less weight has made running become easier and much more enjoyable.

Read on to hear our interview with Sean and some specific strategies he has employed!

1)What motivated you to start your fitness journey with us 2 years ago?

I had never trained or exercised in a particularly organized way – for years I did running as my primary exercise, but I had picked up various nagging injuries that were keeping me from doing it regularly and when I started at Nova I wasn’t running at all because of that. So I started at Nova to try to rehab those injuries, and to try resistance training. And it's been a great experience – I’m back to running regularly (and pain free), I move much better, and I’ve never had the general strength that I have now.

2)In the last 6 weeks, since starting our LeanDads program you have got some amazing results. What are the biggest changes you have noticed through this program?

The biggest change has to be the weight loss and change in body composition – I’m amazed at the amount of body weight and body fat that I’ve lost while keeping my general muscle mass. A close second is the improvement in my digestion – I didn’t even realize how much better that could be than it was. For me this has translated into feeling and looking better, and improved athletic performance. I’m excited to continue this and see where it goes!

3)Can you share some key strategies or habits that helped you achieve this success? Any specific workouts, diets, or routines that made a significant difference?

I’ve introduced a number of new habits and focused more on things like hydration, but I think the most significant impact has come from the changes I’ve made to my diet – eliminating inflammatory foods (especially gluten), eating regularly, focusing on a balance of macronutrients, and incorporating more vegetables. I’m eating more food than ever, but my body is handling it better and all that food is actually causing me to lose weight. And feeling better has helped me to stay consistent – sticking to the program and avoiding the temptation to have “cheat days”.

4)In what ways has achieving your health goals made a positive impact on your life - for example are there things that you can do now that you were not able to before? Or are there people in your life who you are now better able to serve than before?

Being able to run again, and with the progress I’ve made through LeanDads to run better, has been great – I’ve always really enjoyed it, and I’m glad I’m able to do it again and to do it well. And the whole experience at Nova and with the LeanDads program has opened up new goals for me that I want to continue to pursue.

Glycemic Index & Glycemic Load

josh@novahealthclub.com (Josh Allen) — Wed, 28 Feb 2024 00:40:01 GMT

All carbohydrates when digested will raise insulin at different rates. This is called the Glycemic Index (GI) of carbohydrates. If a carb raises insulin quickly, it is considered a high glycemic carb. If it

raises it gradually, it is called a low glycemic carb.

For the most part, we want to stick to carbs that have a low-moderate glycemic index. There are situations when a rapid blood sugar spike can help. For example, post workout, high glycemic carbs can help shuttle nutrients into the muscles for better recovery.

Very lean individuals who want to build lean muscle can benefit from having high glycemic carbs pre AND post workout. Another example would be someone who is doing an athletic event that requires them to perform for over an hour or more, high glycemic carbs after each event can aid recovery and keep them performing well.

You have to consider how insulin sensitive you are (how well you handle carbs) and what is

the goal you are trying to accomplish when determining what glycemic index of carbohydrates you are going to eat.

The glycemic index of a carbohydrate is represented by a numerical value given to that food ranging from 1-100.

High glycemic index carbs = >70

Processed grains ie: white bread/pasta
White rice
Sweets (cake, cookies, candy)

Moderate glycemic index carbs = 56-69

Whole grains ie: whole wheat bread/pasta
Basmati, parboiled rice
Couscous, quinoa

Low glycemic index carbs = <55

Legumes ie: beans, lentils, chickpeas etc
Non-starchy vegetables ie: broccoli, spinach, tomatoes etc
Fruits ie: cherries, grapefruit, apples etc
Whole grains ie: barley, quinoa, oats etc

Here are some examples of starchy carbs rated high to low in glycemic index:

You may notice that potatoes for example have a wide range. This is because the type of potato as well as the cooking method both influence the glycemic index.

High GI potato = White Russet

Moderate GI potato = Red Skinned

Low GI potato = Sweet Potato

A white Russet potato for example has a GI range of 56-100. If you were to boil the potato for a potato salad the GI would be lower compared to if it was baked.

Boiling potatoes causes them to retain more moisture, which can affect their starch structure and slow down the rate of digestion. Baked potatoes, on the other hand, have a higher GI because the dry heat of baking causes the starches to gelatinize more and break down more quickly during digestion.

Managing Blood Sugar & Insulin

Individuals with insulin resistance should exercise caution when consuming high-glycemic-load carbohydrates due to the heightened release of insulin. An insulin sensitive person on the other hand does not need to worry as much because they release a smaller amount of insulin after eating the same high glycemic index food.

That said, when it comes to controlling blood sugar, it is not all about just glycemic index. Here are 3 other ways to manage blood sugar which could allow you to consume a high GI food without being stressed out about it.

Pairing of Carbs
While white bread or rice pasta may have a high glycemic index, when paired with protein, fiber and fats blood sugar can be better managed.
If you had a lunch consisting of white pasta (rice or wheat) with only marinara sauce your blood sugar would spike much higher than if the pasta was paired with protein and a salad.
Cooking Methods
If you are choosing a food like potato that can have a high GI, you can manipulate the GI through the method of cooking. This can be a strategy to improve blood sugar as well.
Boiled potatoes will have a lower GI compared to the same quantity of baked potato.
Quantity of Carbs
It is not just about the GI of a carb but how many carbs are in that particular food. If you are insulin resistant you may not need to avoid a high GI food as much as you may have to just be mindful of the quantity.
In general, someone insulin resistant should be very careful with foods that are both high GI and high in carbohydrate

Introducing Glycemic Load

Glycemic load (GL) is a measure that takes into account both the glycemic index of a food and the amount of carbohydrates in a serving of that food. It provides a more accurate picture of how a food affects blood sugar levels compared to just glycemic index alone.

Glycemic load values are typically classified as follows:

Low glycemic load: 10 or less
Medium glycemic load: 11 to 19
High glycemic load: 20 or more

By considering both the GI and the amount of carbohydrates in a serving, glycemic load provides a more comprehensive assessment of how a food affects blood sugar levels. It's a helpful tool for individuals managing conditions like diabetes or those seeking to control blood sugar levels.

Example 1 (1 cup Watermelon) = (72 X 11g) / 100 = 8 GL

Example 2 (Tim Hortons Blueberry Muffin) = (80 X 64g) / 100 = 51 GL

Final Thoughts

If you have not already read the article about being insulin sensitive vs resistant, make sure to go back and read this HERE . Managing GI and GL is based on how insulin sensitive or resistant you are. If you are curious to learn whether or not you should manage insulin differently than email Josh@NovaHealthClub.com to book your 3 step assessment .

The Importance of Insulin for Fat Loss & Health

josh@novahealthclub.com (Josh Allen) — Tue, 27 Feb 2024 22:06:51 GMT

For anyone with a lot of fat to lose, insulin is an important hormone, that if controlled, could have a most impact on your weight loss. If you do not have a lot of fat to lose, understanding insulin and how it works is still a very important thing to understand for health.

Did You Know That...

Insulin is the most anabolic hormone, meaning it contributes to growth within the body?
Insulin is the hormone that contributes to aging?

What Is Insulin?

The primary function of insulin is to regulate glucose (sugar) in the blood from the foods we eat. As we eat food and it breaks down into sugar, insulin acts like a shuttle, taking it to cells of the body. If all the glucose is not needed for energy, some of it is stored in fat cells and in the liver as glycogen. As sugar moves from the blood to the cells, the blood glucose level returns to a normal between-meal range.

The more sugar pumping through our blood, the more insulin is needed to regulate it. A common misconception is that insulin is produced only when we eat carbohydrates, which is not true. Proteins and fats also contribute to insulin production, just not to the same degree.

8 Factors Affecting Insulin

Combination of foods per meal
Meal frequency and timing
Digestion
Stress
Poor Sleep Hygiene
Gut Bacteria
Level of Activity and Type of Training
Nutrient Deficiencies

1) Combination of Foods At Meals

What you eat for breakfast, sets the hormonal/neurotransmitter trend for the day. Therefore, eating a breakfast of only carbohydrates will signal the body to elevate blood sugar (glucose) all day long (and signal more insulin).

This will cause fatigue, lack of focus and more fat storage. As well, consistent consumption of processed and junk foods will cause a shortcut to insulin resistance, which we don’t want (we will discuss further).

2) Meal frequency and Timing

Meal Frequency: Under-eating is one of the biggest issues seen with people. Not eating enough meals in the day is a sure fire way of disrupting insulin. Therefore, having 3 meals and 2 snacks throughout the day is generally a good meal frequency.

Timing: When we eat is as important as what we eat. The only exclusion to this is high level athletes or specific cases. Most people do well eating every 3-4 hours, maximum.

3) Digestion

An unhealthy digestive system doesn’t allow for the proper absorption of food. When our nutrients are not properly absorbed the body struggles to signal the proper release of insulin.

Digestion includes the following: How well food is chewed, how healthy the gut is, how well the gut absorbs nutrients and how well we eliminate waste.

4) Stress

When the brain perceives stress of any kind, it triggers a state of flight or fight, releasing more cortisol. We need energy when you are trying to run or fight, so your body releases more insulin. This is why most people crave carbs/sugars when they are stressed.

How stressed are we on a daily basis? Quite a bit! So you can imagine how frequent these insulin spikes can happen every single day. Reminder: more insulin spikes mean more body fat.

5) Poor Sleep

Getting into deeper states of sleep is closely linked to insulin sensitivity (which we want). The physical body repairs between 10pm - 2am. This includes:

Organs
Muscles
Joints

If you don’t sleep well, your pancreas (the organ that releases insulin) won’t get repaired. This results in carb cravings and possibly insulin resistance (which we don’t want) over time.

6) Gut Bacteria

The balance of bacteria in your gut can affect your ability to:

Digest foods
Curb cravings for carbs
Get good sleep quality

People with dysbiosis (yeast, fungus, parasite overgrowth) usually have cortisol chronically elevated. Remember: high cortisol disrupts insulin production.

7) Level of Activity and Type of Training

Regular resistance (weight) training and being active daily is key to maintaining insulin sensitivity, which is the overall goal for insulin. The body needs stimulus to effectively use the food you are feeding it.

Insulin resistant people need to train:

With higher volume
With longer workouts
More frequently

8) Nutrient Deficiencies

Nutrient deficiency can disrupt insulin function and glucose metabolism. Insufficient intake of key nutrients necessary for insulin secretion and sensitivity can lead to impaired glucose homeostasis, decreased insulin secretion, and insulin resistance.

These disturbances in insulin function will increase the risk of hyperglycemia, insulin resistance, and metabolic disorders such as type 2 diabetes.

Key deficiencies to watch out for include:

Protein
Zinc
Magnesium
Essential fatty acids
B vitamins

Insulin Resistance vs Insulin Sensitivity

Insulin resistance is when the body has to release more insulin to bring blood sugar levels down after consuming the same amount of carbohydrates, than if it was insulin sensitive.

Example: Bowl of rice is eaten

Insulin Resistant Person

Releases high amount of insulin
Why? To get the glucose out of the blood and into the cells that need it
Because of the high amount of insulin released, glucose will be pushed into their fat cells or liver

Insulin Sensitive Person

Releases a low amount of insulin to do the same job of...
Getting the glucose out of the blood and into the cells that need it
Because of the low amount of insulin released, glucose will be driven into their muscle cells

Achieving Insulin Sensitivity is the Goal!

The more insulin sensitive you become the leaner you become
The more insulin sensitive you are, the better you can manage carbohydrates
The more insulin sensitive you are the slower you age the cells of your body (longevity)

12 Symptoms of Insulin Resistance

HBA1C Greater Than 5.0
Sugar Cravings
Wake Times 11-1am or 1-3am
Hungry After Large meals
Severe Fatigue
Depression
Fat in Upper Back and Love Handles
Tough Skin or 'Marbling'
Dark Circles Under Eyes
Loss of Muscle or Hard to Gain Muscle
Poor Physical Performance
Reaching Muscle Fatigue Faster

Final Thoughts:

A balanced diet that includes adequate protein, healthy fats, and complex carbohydrates, along with portion control and avoidance of excessive sugar and refined carbohydrates, can help maintain stable blood sugar levels and insulin sensitivity. In addition to nutrition, making exercise a regular part of your life can help you become more insulin sensitive.

To learn more about insulin, check out part 2 of this blog where we explore the concept of glycemic index.

Curious to know if you are insulin sensitive or resistant? Email Josh@NovaHealthClub.com about our 3 step assessment to determine how you should manage insulin in your life.

Managing & Overcoming Chronic Pain

josh@novahealthclub.com (Josh Allen) — Tue, 27 Feb 2024 21:54:39 GMT

We’ve all had pain and injuries in our life and for most of us, pain is usually short lived, healing within a reasonable amount of time (depending on the injury of course). However for some, pain can become chronic either not healing at all or recurring time and time again.

When I was a young personal trainer I thought I was pretty good at fixing injuries. Indeed I was good with acute injuries, I had no answers or any appreciation for chronic pain. When working with clients experiencing chronic pain, I was persistent in my belief that we simply needed to discover the appropriate physical rehabilitation approach. If we continued to flip over rocks, we would find an exercise for example that I did not know.. Or perhaps it wasn’t diagnosed properly… Or perhaps it was the client just not giving it their full attention. Even the clients did not fully understand chronic pain and trusted me with my ideas.

Fast forward 20 years and I have a completely different view of chronic pain. While it can be managed very well with exercise, you have to be consistent each day with exercises and healing it completely is sometimes not possible with exercise alone.

What is Chronic Pain?

Chronic pain is persistent pain that lasts for an extended period, typically longer than three to six months, beyond the normal time for tissue healing. Unlike acute pain, which is a normal sensation that alerts us to possible injury or harm, chronic pain lasts over time and may not be directly related to ongoing tissue damage.

Read that last part again: …”chronic pain may not be directly related to ongoing tissue damage.”

And that is exactly what I was missing as a young trainer and what many coaches and clients are missing today when dealing with chronic pain - it is NOT always related to a problem with the body where the pain is being experienced.

What Causes Chronic Pain?

The body is just as complex as it is miraculous. Which means pinpointing the exact root of chronic pain can be very challenging. That said, some common causes of chronic pain can include the following:

Underlying Medical Conditions: Arthritis, fibromyalgia, chronic fatigue syndrome, inflammatory bowel disease, and certain neurological disorders can lead to chronic pain.
Injury or Trauma: Previous injuries, accidents, or surgeries can result in chronic pain, even after the initial injury has healed.
Nerve Damage (Neuropathic Pain): Damage to the nerves, either from injury, disease, or conditions like diabetes or multiple sclerosis, can lead to chronic pain characterized by shooting, burning, or tingling sensations.
Psychological Factors: Emotional stress, anxiety, depression, and other psychological factors can contribute to the experience of chronic pain and its impact on daily life.
Lifestyle and Environmental factors: Poor posture, sedentary lifestyle, obesity, poor nutrition, smoking, inadequate sleep, exposure to toxins, pollutants, or allergens may contribute to chronic pain or exacerbate existing pain conditions.

Chronic pain is often multifactorial, and addressing the underlying causes and contributing factors may require a comprehensive and multidisciplinary approach involving medical, psychological, and lifestyle interventions.

Managing & Overcoming Chronic Pain

If you want to manage chronic pain there are many ways to do this but if you want to get rid of chronic pain (and get your life back) you will have to start ‘flipping over rocks’ that you wouldn’t normally think of. In other words, you will have to look beyond the area of pain and usually this requires taking a closer look at a)additional diagnostic evaluations, b)lifestyle habits and or c)past emotional trauma.

(Note that I said “get rid of chronic pain completely”. Some people do not believe this is possible especially with certain conditions. Personally I believe anything is possible and it all has to do with the power of your mind. You can choose to fight or submit, believe or not believe. The body is capable of amazing things when you pair it with an unbreakable mindset!)

Fixing chronic pain can be like achieving a massive fat loss transformation. They both require a lifestyle overhaul. Unfortunately, this is hard (humans love easy) and does not happen for most people because the desire for change is just not strong enough. Desire for change happens when you are truly uncomfortable with your situation and are close to or have hit rock bottom.

Living with chronic pain does not mean the end of everything good. You can still have a high quality of life as long as you manage it properly.

Pain Management Strategies:

1. Physical Therapy & Exercise:

Physical therapists, chiropractors, massage, acupuncturists etc can all help with managing pain. Finding specific exercises that work best for you are essential to learn so that you can practice them daily (and not need daily visits to professionals).

2. Medications:

Specific prescriptions, over-the-counter pain relievers, muscle relaxants, alcohol and cannabis are often used to help manage pain and can improve quality of life. There is a downside here in that they are not always healthy for us. For example, painkillers like Advil will damage your gut at the same time.

3. Mind Body & Relaxation Techniques

Mindfulness meditation, deep breathing exercises, biofeedback, yoga, tai chi, or hydrotherapy can help you manage chronic pain and improve overall well-being.

4. Improved Nutrition:

A healthy and balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall health and well-being is a must with any injury. Avoid or limit alcohol, caffeine, and processed foods, which may exacerbate inflammation and pain.

Overcoming Chronic Pain:

Healing chronic pain can be complex and may require a multifaceted approach that involves most of the above pain management techniques. In addition to this it requires you to think differently and be open to new ways of understanding how your body works - essentially you have to become the CEO of your health and take ownership over healing.

1.Cultivate a Winning Mindset:

It all begins here. If you think you are broken you will remain broken. Be very aware of the thoughts that you allow in your head. If you believe you will heal you will heal! On that note, healing can take time and you need to be consistent. It will be challenging at times but success is inevitable for those who do not give up.

2.Understand How Stress Works:

Our body is designed to heal because it always wants to get back to homeostasis (the state of physiological balance). Stress takes our body out of equilibrium. An injury or pain is both a stressor and a result of stressors. What stressors are there in your life? Lack of sleep? Too busy to relax or eat? Dehydration? Toxins? Too much exercise? Emotional trauma? Work overload? Emotional distress from past events.

Peeling back the layers of your life to find the root cause of chronic pain is not easy and requires you to take a serious look at the stressors you expose yourself to in your lifestyle or that you have not resolved. This is where people give up as it means changing the very things that you may enjoy:

Late nights with wine and popcorn
Exercising harder or more than you should
Working 10+ hours a day
Accomplishing your to do list (but sacrificing rest and food)
Eating pizza and wings etc

The very things we need to change are the habits that drive our life. And though these habits may have served you at some point in your life, perhaps even helping you to achieve success, you have to ask yourself if they are still serving you. You will also have to clarify with yourself what you value more - living pain free or subscribing to your ‘default mode’ of doing things.

Final Thoughts

Whether you are managing chronic pain or on a quest to heal completely, seek support from friends, family and health professionals and stay informed. Because chronic pain can be so mysterious (especially after medical evaluations that show nothing) it is paramount to educate yourself about your condition, treatment options, and self-care strategies. Advocate for yourself by asking questions, seeking second opinions, and actively participating in your healing protocol.

Healing chronic pain often takes time, patience, and persistence. Be kind to yourself, celebrate small victories, and stay committed to your treatment plan even if progress is gradual. Stay positive and focused on the steps you can take to improve your quality of life and well-being. Remember that success is inevitable with the right mindset and when you don’t give up.

If you would like to examine your lifestyle for stressors that could be leading to chronic issues whether it be pain, abnormal sleep or fat gain, email Josh@NovaHealthClub.com to book your 3 step assessment with us. We evaluate digestion, metabolism, stress, sleep and nutrition to see why you are stuck and how to break through.

Super Nova of the Month: Francesco Policaro

Thu, 01 Feb 2024 15:03:21 GMT

Congratulations to Francesco, our February SuperNova!

After the winter holidays, Francesco set new goals and targets for himself to achieve in 2024! Since then, he has focused on getting daily purposeful activity in and eating healthy balanced meals. He has lost 8lbs overall, dropped 3.1% body fat and still managed to gain some muscle mass! Even more, he has rehabbed his shoulder and is now pain free and able to enjoy more activities!

Great job Francesco, we are pumped to see you maintain this momentum!

Read on to hear our interview with Francesco and how he has attained his goals.

1)You’ve hit 2024 running with great stride - what made this year different from past years?

I turned 48 this year and I knew it was time to take my health and wellness more seriously, so I set goals, wrote them down, and revisited them once a week. I also had my family set their fitness goals and share them so we could hold each other accountable and support one another throughout our journeys. I also have started using InBody once a week which keeps me on track with my progress.

2)What key strategies or habits can you owe some of your new results to? Any specific workouts, diets, or routines that you feel are making a significant difference?

I have implemented food Tracking to keeping calories, fat, protein and carbs in check to achieve 2lb/week weight loss. Since back from the holidays, I have had 18 straight days of 2 training sessions at Nova, 2x one-hour cardio sessions on treadmill and elliptical and 3x 30-minute sessions on stationary bike. I have also prioritized getting 7-8 hours of sleep, drinking warm water and lemon first thing in the morning, cutting back on alcohol, no refined sugars, processed foods. I also have been avoiding snacking after dinner and drinking minimum 3 litres of water a day.

3)How do you see these positive changes impact your life beyond these results? For example, what will it help you do that you can’t do now? Who in your life will this have a positive impact on?

Overall the results have been very positive. My energy levels are higher, I have a better ability to complete tasks, and my clothes fitting better! I’ve also noticed a huge improvement in family life.

Meet Coach Antonia

Wed, 31 Jan 2024 19:06:14 GMT

Antonia is an energetic and charismatic Health & Exercise Practitioner, CHEK Holistic Life Coach L1 and also has a diploma in Fitness and Health Promotion. She has lived and breathed fitness since her dad got her on skis at the age of two.

You can catch Antonia living by her motto MEDD; Move, Every, Damn, Day. Whether she's lifting weights in the gym, hiking, spinning, boxing, doing yoga, running, snowboarding, dancing, or walking her labradoodle. Movement is her medicine and she encourages all her clients to fall in love with it, for physical and mental benefits alike.

As a Holistic Life Coach, she also understands that your health is more than simply exercising, and is critically impacted by your nutrition, sleep, and happiness. Combine these aspects with MEDD and you can achieve your higher self!

Welcome to the Nova Team Antonia!

An Inside Look at LeanDads

josh@novahealthclub.com (Josh Allen) — Wed, 31 Jan 2024 18:41:48 GMT

The Evolution of Transformation Coaching

I’ve never been more excited about a program I created than I am about this one!

We are about a month into the LeanDads program and it is going great! We have 12 participants from all walks of life, from Vancouver to Halifax but with one thing in common - the desire to be the healthiest version of themselves! If you are curious about this program then continue reading below for an inside look on how it works.

There are 5 pillars to men's health that we are exploring in this foundational program. Each pillar has lessons and habits associated with them. After all, learning is seeing/hearing AND doing.

Mindset & Motivation
Nutrition & Digestion
Movement & Activity
Stress & Nervous System
Sleep, Rest & Recovery

The entire program is based on smart versus hard work. The mission is to create sustainable transformations that will last long after each person completes the program.

Developing new habits and upgrading yourself can be a challenge but with the 4 C’s we make it easy to learn and implement new (better) ways of doing things.

Coaching

Each day there is a coaching call. It’s not necessary to attend each one, but they are offered daily so that anyone with a problem or question can get support when they need it. And if you miss a call, all good - it’s recorded and posted in the community group each day.

Community

The coaching calls help with building our community but at the same time, we have a private online forum that allows us to share wins, post pictures, ask questions and support one another. This platform is kind of like a Facebook group (but better without the distractions).

Curriculum

Just like in school, here your coach teaches and helps you problem solve during the group calls but then you can follow along and progress at your own pace with the modules. The module curriculum breaks down everything you need to know about the 5 pillars of health and is an excellent resource to learn from if making it to the group calls is a challenge.

Customization

Though this is a group program, each guy has his own customized health portal and personal plan that gets updated based on metrics. We create trackers and integrate wearables like FitBit and Withings to directly pull data from, giving us a complete picture to then evolve your program from.

Want to Learn More?

If you’re a guy who wants to get in great shape, tired of not getting results and truly wants to know what health is all about then join the LeanDads crew - It’s open for you to join anytime. If you would like to join or just learn more you can email Josh at Josh@LeanDads.com or complete your application here .

Neuroplasticity To Create New Habits

josh@novahealthclub.com (Josh Allen) — Mon, 29 Jan 2024 19:02:50 GMT

The Secret to Your Success is Your Brain.

The brain is like a muscle, that when trained can be reshaped, creating new neural networks that can change how we think and act,

If you want to change your health, you need to change your habits. This means doing new things over and over. You have two ways to do this. The common approach is to practice extreme willpower and discipline that pushes you to do the things that are unnatural or that you don't want to do. The better way which we will uncover in this program is by reshaping how you think about your goals and the habits needed to accomplish them.

Your brain controls everything you do and it has been shaped over many years through your experiences and beliefs. Your current way of thinking and doing things is your default mode. This default mode has likely served you well in life to get you to where you are but is it serving you to become the healthiest version of yourself?

Transitioning Away From Default Mode

To become healthy so that we can reach our goals we want to shift from the 'default mode' of doing things (our old self) to a new way that serves both who we are and who we wish to be. This new way of doing things is your 'future mode' and represents the highest version of yourself. Becoming version 2.0 of yourself means rewiring how you think about health, essentially making it easier to adopt the skills, traits and beliefs of the very person you want to become.

To rewire our brain requires repetition. Beside doing the habits over an over which we already know, we must keep reminding ourselves of our higher vision and that means CONSTANTLY reconnecting with the WHY behind our goals.

The Power Behind Your Habits is Your WHY!

We all have goals, but something bigger exists behind those goals that is an incredible source of power. It's probably a burning desire to live life more fully. Keeping up with your kids, breaking your personal record, feeling optimistic about the future for the first time in years, or something equally desirable. Whatever it is for you, it is your WHY.

Take a moment to ponder your WHY and write it down. There might be several. Here is how to extract your WHY:

From your goals, ask WHY these goals are important?
What will accomplishing these goals allow you to do that you can not right now?
Who in your life will be positively impacted should you attain these goals?
The WHY you write down should create pure joy in your heart to imagine it
And it must be positive, not negative. Rather than, "Not be in pain," write down, "Feeling good in my body every day"

By connecting with your WHY every day you will create new connections in your brain (neuroplasticity), that will lead to new ways of thinking and ultimately new ways of doing things that will make your WHY and your goals a reality.

THOUGHTS lead to FEELINGS which lead to ACTIONS which lead to RESULTS!

So be mindful of your thoughts and the more you can, the more your brain starts to create new neural pathways that lead to the new you!

The Switchbacks of Life - A New Year Perspective

Tue, 19 Dec 2023 20:22:45 GMT

Life Is An Upward Climb...

. ..and the path we choose can determine how much we enjoy the journey.

What path will you choose for this upcoming year?

There is a popular mountain in Vancouver called Grouse Mountain which many have heard of or visited. There are three ways to get to the top. One way is by gondola, the next is the ‘Grind’ and the last being the BC Mountaineering Club (BCMC) trail.

The Grind is exactly how it sounds - a grind that ascends 853 meters vertically along a straight path that will guarantee to burn legs and take heart rates into the red zone. The BCMC on the other hand is a trail of switchbacks that will move you zigzagging back and forth along the same vertical distance.

I personally have done both of these trails. The ‘Grind’, though faster, does not allow for stops to enjoy the view and leaves you exhausted upon reaching the top. The BCMC, due to its back and forth nature will however allow you to stop, look around, and absorb the natural beauty of the mountain. Though you may get to the top later than someone who has done the ‘Grind’ you are not drained of energy and have witnessed views that others have missed.

Life is a journey and since we know it does not have any easy ‘gondolas’ to the top we are left with only two other ways to climb our mountain: The ‘Grind’ or the ‘Switchbacks’.

There is a time and place to Grind and also a time when to choose the Switchbacks. The Grind is a short sprint which can not be sustained very long. Maintain the Grind for too long and you may even take away from other important areas of life be it friendships, health or family.

Switchbacks on a trail allow you to look around, stop and see something new. Switchbacks in life are the detours we encounter that provide experience and lessons to learn from. We all have the choice to Grind or Switchback in life. Here are five ways you can enjoy life’s journey by taking the Switchbacks.

When asked by someone “how are you?” resist responding with an automatic “Good, how are you?” (and then walking away). Stop to really say how you are. This authentic response likely will stimulate a short conversation that could help you or the other person.

Avoid always driving the shortest way to your destination as per GPS recommendations. These are typical highways with nothing but concrete and cars. Choose country roads that wind through valleys and force you to slow down.

Events and engagements do not all need to be scheduled in advance. When this happens there is no room for spontaneity. Some of the best experiences happen at the drop of a dime. Call someone as soon as you think of them and invite them out for a walk or a drink. Accept the unexpected invitation that falls onto your lap last minute rather than saying “I’d love to but can’t.”

If possible take more breaks during the day to get outside. Invite the person next to you to join. Even if they decline, don’t give up and keep inviting them because beauty is twice as great when shared with another. If you go alone resist the urge to be on your phone while walking - only use the phone to take pictures.

Chip away at a book rather than Netflix series. Yes reading takes more time but there is much more content to be learned in a book than there is with most television shows. On the heels of books, if it was an inspiring book with lessons that you want to apply, read it twice and take notes. Too many of us try to go through as many books as possible. I personally have read the Alchemist 3 times and try to apply the lessons learned.

These five things go against the grain of conventional thinking. I have personally experimented with these over the past year and it can be difficult because most people are stuck in their perpetual ‘Grind’ unable to break away to explore a ‘Switchback’.

In 2024, as you move towards your goals in life I challenge you to embrace encounters with others and observe details on the way to and from home. On each path there are switchbacks disguised as conversations with others or roads less traveled. It is these unexpected experiences that provide us with greater understanding, perspective and even skill to better our overall character in the pursuit of our own success. The ‘Grind’ is essential at times but more often these days we are in need of time to traverse the switchbacks of life. As you do, trust that you are not going astray but simply gathering new tools and observations to help you along the greater journey. Go wide but stay centered.

Wishing you the best in 2024!

Super Nova of the YEAR: Bonar Bulger

Thu, 07 Dec 2023 13:54:20 GMT

Congratulations to Bonar for being the Super Nova of the year!

Even with managing a business and raising a family, Bonar's unwavering dedication to his health and fitness this past year has yielded incredible results.

Having conquered two Spartan races, his commitment to his training and lifestyle has also driven his body fat down to an impressive 8.9%.

Rather than resting on his laurels, he's pushed himself further by streamlining his workouts. Embracing a routine of consistent running, solo home workouts, and newly incorporated swimming sessions, he's set his sights on bigger challenges for the coming year!

From initially working out twice a week with Nova at the start of the year, to now devoting six days a week to training he has continued with healthy lifestyle habits to manage stress and keep body fat low. Bonar proves to us that with the right priorities and planning, you can be just as busy and still achieve amazing results!

We sat down to chat with Bonar about his experience this year as well as to hear what big things he has planned for 2024…

1)This year you made some incredible changes that started with our Transformation health coaching that led to doing, not just one, but 2 Spartan races improving your time as well. You have trained with Nova for 10 years without having done something like this before. What clicked that made this year different from years past?

Also.. Something that really hit home for me recently is witnessing my parents and in-laws going through their seventies. Sadly, both my mom and mother-in-law are finding their mobility increasingly difficult. Without mincing words, they aren't that old. Yet, when I reflect on their past, a pattern devoid of consistent exercise and balanced eating emerges.

Sure, my meniscus injury and the visual proof of others completing Spartan races sparked my personal commitment. But I cannot ignore how the struggles my mothers are facing, at what feels to be, a relatively young age evolved my perspective.

This realization has only intensified my resolve to take earnest care of my health right now. At 80, I don't want to hobble—I want to run. And if that's my vision for myself when I'm anywhere between 85-100, I know it won't materialize unless I put the time and effort in today."

2)You travel a lot for work which many people use as a reason for them not being able to be consistent. How do you manage to stay committed to your exercise and nutrition plan while traveling and with your hectic schedule?

“Navigating healthy habits while being on the move isn't the easiest thing, I'll tell you that. Discipline is the unsung hero here. My travels have taught me to be proactive. The second I get to a hotel, I scout for a gym or a pool, if available.

A gem I discovered is the All Trails app. It's a fantastic guide to hiking spots around the globe. Working out in a hotel gym is fine, but I find a unique joy in exploring the outdoors while making sure I keep moving. It's like hitting two birds with one stone.

On the downside, managing decent nutrition on the road is a puzzle I'm still piecing together. My work involves running a film business, and let's be honest, we don't precisely see healthy options floating around filming sites.

My approach these days is to hit the grocery store before I park myself in the hotel. Fruits, vegetables, nuts and even 75% dark chocolate find a place in my shopping cart. This way, I at least have healthier snacks within reach.

When I do eat out, I try to prioritize protein while steering clear of alcoholic beverages . And when it comes to sweet cravings, my 75% dark chocolate comes to the rescue.

Does that make me sound unexciting? Probably. But hey, it works for me.”

3)What are you most proud of this year and what do you feel you could improve on in the coming year?

“I would say that establishing a routine and sticking to it has been the real game-changer. Now, of course, I have my off days, but those seem to be less frequent with time. The rhythm feels more natural the longer I've stuck to it.

What's challenging is simply lacing up those running shoes. Just before a run or as I'm contemplating an early morning gym routine, my mind gets chatty with all the reasons I could just...stay home. Overcoming those internal debates fills me with a kind of pride , though. Might sound cheesy, but there's such satisfaction in winning against my own barriers.

Talking about challenges, the 'diet mountain' is still something I'm grappling to scale. It's not that I eat poorly; it's just that I seem to skip meals more often than I should because of my hectic schedule. Every week, Zack gets an earful from me about how I plan to whip up some meals in advance on Sundays—roasted chicken, some pre-packed spinach, you know, the basics. Despite it sounding so straightforward, I end up reporting my lack of success to him weekly. But I still optimistically assure him, 'Next week, things will be different.'

I've got an app to keep track of my nutrition, but finding the flow for meal prepping has been a bit of a wild goose chase. Sometimes, I wish I could just hire a chef to take the wheel so I wouldn't have to sweat about it.”

4)What is the biggest challenge you faced this year and how did you overcome this adversity?

“For me, the biggest hurdle has always been managing my small business. That's where fitness has become an ally—it helps me maintain balance . You know, every day, every week, there's a problem to solve. Whether it's the impact of interest rates on our business, ensuring that the operations are smooth, revenues are flowing, or keeping people content—it's all demanding. And maintaining a positive outlook through it all… That's a real feat.

It's probably why I've developed a fondness for endurance races. They reflect my life in a kind of profound way. Imagine running 500 meters, only to face an obstacle. Can't overcome it? There's a 250-meter penalty run waiting. However, you push through. You run another 500 or 600 meters, bump into another obstacle. As you tackle these roadblocks, tiredness creeps in and there's that persistent whisper in your ear, nudging you to just quit and walk. But you silence it, reminding yourself to keep pressing forward. Life is a lot like that.

So, have I conquered adversity? I'd say, not yet, because it seems to keep coming. But facing challenges head-on seems to be guided by an internal compass , and I can tell you this—I'm not planning to stop.”

5)You are a family man and run your own business. How has your new perspective and the new lifestyle allowed you to become better at these important roles in your life?

“ I'm striving to serve as a stronger role model for my family—particularly my two teenagers . I want to embody and inspire an active, healthy lifestyle. Maybe I have gotten a bit carried away in my pursuit with all these endurance races, but the kernel of my intent rests in showing them how one can fuse activity and business into a life balance.

I genuinely believe many could benefit from giving physical activity higher priority on their list—sort of like how we don't think twice about making room for work or fixing dinner. It's something we need to schedule and stick to, and it's my hope to relay this to my kids through my example.

My son’s regular weekly workouts at Nova is him taking the first steps towards investing in his own health. Sure, there are countless ways to spend your money, but truly, there's no investment more fruitful than the one made in yourself. This is the philosophy I want them to grasp, and this is the lesson I am trying to model for them.”

6)What goals do you have your sights on for 2024?

“I've signed up for three Spartan races in 2024 a 5km, 10km and 21km. If you complete all those you qualify for a Spartan race to be running in Athens, which I think would be pretty cool. I've also identified a triathlon as my big goal for 2025. That's when I turn 50 years old I don't have to have the best time I just have to get through it.

I think we have to consider the mental side of things as much as the physical side of things, and I'm so busy in my business and my day-to-day running of operations and creating films and things like that that I really haven't paid a lot of attention to friendships and relationships and I realize how important they really are. I've done a poor job of nurturing those over the last ten years, so a big goal of mine in 2024 is to meet with more people, reconnect with old friends, and make time to make a human connection .”

Josh's Story

Fri, 03 Nov 2023 14:53:44 GMT

This is a subtitle for your new post

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Super Nova of the Month: Filip Both

Wed, 01 Nov 2023 20:09:17 GMT

Celebrating Filip: Our November SuperNova!

Filip's fitness journey at Nova Health Club has been remarkable! He started by training 2x/wk and then went to 3-4/wk. This allowed him to make significant improvements to his strength.

For example: He started off bench pressing 25lb dumbbells and his coach Mike vividly remembers him looking over at another member, Dan Gibbons who was benching 45lbs dumbbells and said "I need to get there". Fil is now benching those weights less than half a year later! On the barbell bench press he is currently at 105lbs for 15 reps and plans to get to 135lbs - a full plate on each side!

For a lot of people, their only activity is the hour of exercise they do at the club a few times a week but Fil has been ensuring he gets at least 10,000 steps in each day. This extra activity (non exercise active thermogenesis aka NEAT) has helped him burn more fat than from workouts alone.

Each year at this time Fil stacks and preps firewood for the winter. He recalls that each year, this task would leave his back beaten up. But this year was different - the training has conditioned him to be able to do such a task without getting sore. Way to go Fil, we look forward to seeing you continue with this.

One of Fil’s current goals is to quit smoking. We wish him success in this as we know this one can be challenging for many. If you see him at the club make sure to encourage him with this goal and all the other great things he is been doing.

Congrats Fil on being SuperNova of the month!

1)What motivated you to start your fitness journey with Nova Health Club?

“After a few difficult years I realized it was getting hard to put on socks... that's when I realized I had a 30lbs belly in the way! I decided then and there to do something about it and shed the weight myself. Once I hit that goal I wanted to carry on with training but found it very difficult without some external guidance and motivation which is where the Nova Health team came in to help me continue my improvements.”

2)Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

“Someone once told me: "Pretty much everything worth doing is 99% about showing up every day." He wasn't wrong. That's really the beauty about the team at Nova and the main reason why I've made the progress I did. I kept showing up and everyone at the club helped guide and take care of me whether it be some advice, encouragement, a training routine or simply being a friend.”

3)In what ways have you noticed positive changes in areas outside of fitness such as in your mental well-being, energy levels, or overall confidence?

“I've noticed so many changes and am looking forward to many more over the next 6 months! Some benefits of my training that have become very apparent are: increased energy, better able to maintain my fast paced work days, eating and sleeping better. The physical changes have also been very satisfying and I'm looking forward to seeing what that will look like in another 6 months. I look better and I feel better.... I don't plan on stopping there.”

Protocols to Support Immune Function

josh@novahealthclub.com (Josh Allen) — Thu, 26 Oct 2023 20:58:03 GMT

Getting a cold or a flu is like getting stuck in a traffic jam that can last up to a week. Being sick slows your momentum and holds you back from doing the things you want and need to do.

Are you proactive when it comes to strengthening your immune system?

Or is it something you don’t think about until you get sick?

Either way, here are some protocols to help you combat colds and flu this season so you can feel great and get back to what matters most in life.

Nutrition Considerations

A dietary focus on specific micronutrients, essential to optimal immune system function is a great place to start.

Here are the top 5 micronutrients to think about eating more of:

Zinc – seafood, pumpkin seeds, sea vegetables, beans, lentils, and legumes
Vitamin D – salmon, fatty fish, egg yolks, cheese (if tolerable), mushrooms
Vitamin C – oranges, papayas, strawberries, kiwi, organic leafy green vegetables (spinach, bok choy, kale), broccoli, bell peppers
Vitamin A - liver, cod liver oil, mackerel, salmon; beta-carotene: sweet potato, winter squash, kale, collards, carrots
Selenium - Brazil nuts, fish, poultry, and whole grains.

Other Nutrition Tips

Eat fresh garlic. Crush garlic and wait up to 60 seconds to allow allicin.
Maintain adequate hydration each day.
Reduce dietary sugar and alcohol intake.
Ensure enough dietary fiber from a wide variety of plant sources.
Optimize omega-3 fatty acid intake.
Increase protein.

Supplement Considerations

In addition to getting vitamins from your diet, supplementation is an essential additional step to optimize your health. When choosing supplements ensure it is a high quality clinical brand like Designs For Health . The key vitamins and micronutrients for a strong immune system include:

Zinc

Zinc is an essential mineral that our body counts on us receiving through food. It plays a vital role in supporting the immune system, helping the body fight off infections and illnesses.

Vitamin C

Vitamin C possesses strong immune-supportive properties. It is a powerful antioxidant that supports the immune system by promoting the production and function of white blood cells and antibodies.
Take at 1000mg per day when healthy and increase dosage when sick. If taking a lot of vitamin C, make sure it is spread out during the day to optimize absorption.

Vitamin D

Vitamin D also possesses strong immune-supportive properties - regulating the immune system and reducing the risk of infections.
Take 1000 - 5000iu per day during days of little sun. The amount depends on the person. Some people need more, some people need less.

Probiotics

The more healthy gut bacteria you have the less viral action. Probiotics support the immune system by promoting a balanced and diverse gut microbiome, which in turn enhances the gut's barrier function and helps regulate immune responses, ultimately strengthening the body's defense against infections and diseases.

Curcumin

Curcumin, a compound found in turmeric, supports the immune system due to its anti-inflammatory and antioxidant properties, which can help reduce inflammation and oxidative stress in the body, thereby bolstering the immune response against pathogens and illnesses.

N-Acetyl-Cysteine (NAC)

NAC supports the immune system by acting as a precursor to glutathione, a powerful antioxidant that helps protect immune cells from damage and supports their function in defending the body against infections and illnesses. Additionally, NAC may help loosen mucus in the respiratory tract, making it easier to clear and potentially aiding the immune response to respiratory infections.

Here is a direct link where you can access all of the above supplements from Designs For Health.

Other Lifestyle Considerations

Sleep

Get 7-8 hours of sleep per night. Recent studies have suggested that a circadian clock drives your immune function. Sleep restriction can disrupt your immune circadian rhythm by interacting with your immune cells.

Stress

Be mindful of stressors in your life and how resilient you are to them. Too much stress or the lack of resilience will weaken your immune system.

Exercise

Keep exercising but don’t over train. Exercising at moderate intensity increases anti-inflammatory molecules and antibodies that support the immune system.

Vitamin Drip

Various naturopathic and medical clinics offer vitamin drips as a way to load up on specific vitamins. Glutathione drips have been very popular way to get the body’s most powerful antioxidant. Check out Abaton Integrative Medicine in Oakville for their vitamin drips.

5 Nutrition Strategies To Combat Stress

josh@novahealthclub.com (Josh Allen) — Thu, 26 Oct 2023 14:58:34 GMT

How do you manage when higher levels of stress come in your life?

Are you someone who pushes through it despite the challenges or are you someone who runs away from stress? Neither of these are wrong because we are genetically wired for fight or flight. But in our modern lives, there is more than just our default fight or flight patterns to combat stress.

5 Nutritional Strategies it Use When Stress is High

1) Supplement with Magnesium

Magnesium is an essential supplement when it comes to managing stress, as it plays a vital role in over 300 processes within the body! The benefits of magnesium for stress management are many.

Firstly, magnesium has a calming effect on the nervous system, helping to reduce stress hormones and promote relaxation. Additionally, it has been found that higher levels of magnesium are associated with improved sleep efficiency, longer sleep duration, and better sleep continuity, all of which are crucial for effectively coping with stressors. Moreover, magnesium aids in muscle relaxation, relieving tension and alleviating cramps that can further contribute to stress. Lastly, by regulating stress hormones, magnesium helps to reduce anxiety and create a state of calmness, fostering a peaceful mindset with less stress.

Action:

Take a magnesium supplement 30 minutes before bed each day.
Magnesium supplementation can be used after any bout of stress including after a workout or when drinking alcohol.
Try to incorporate foods high in magnesium such as dark green leafy veggies, nuts, seeds and whole grains.

2) Stay Hydrated

Ensuring an adequate intake of water throughout the day is a fundamental habit that enhances our ability to cope with stress. Water plays a crucial role in facilitating cellular repair, maintaining homeostasis, and generating energy. Therefore, the extent to which we can effectively respond to stress is closely tied to our hydration of our cells.

It's important to keep in mind that alcohol and caffeine act as diuretics, increasing fluid loss from the body and increasing stress. Consequently, it becomes necessary to replenish the lost fluids by consuming additional water.

Action:

Drink enough water each day to meet your hydration needs.
A simple baseline formula to determine how much water (minimum) to drink daily: Weight (in pounds) divided by 2 = amount of water (in ounces). For example, a 200 lb person will need 100oz of water.
The amount for each person is also dependent on a variety of factors such as age, physical activity, health concerns, medications, environment, diuretics etc. Therefore the 200 lb individual will need more than 100 ounces if they exercise regularly, are outdoors in sunshine or consuming coffee.

3) Eat Carbohydrates

Carbohydrates are an essential macronutrient that our body requires for optimal energy. Manipulating (decreasing) carbohydrate intake is often a strategy used for weight loss however under periods of significant stress it is not a good idea to be focused on eating low carbs.

Eating carbohydrates when under high stress can boost serotonin levels, a neurotransmitter that helps regulate mood and reduce anxiety. Carbohydrates as mentioned are also an essential fuel source during high stress and will help to optimize your energy. The key however is to focus on healthy complex carbohydrates and fruit versus processed carbohydrates which can add more stress to the body.

Action:

A ‘low carb’ diet is considered to be <100 grams of carbohydrates per day. Therefore, when stress is up, eat >100 grams of carbohydrates per day. How much over 100 grams will depend on your activity level.
To prevent blood sugar spikes, avoid eating carbs by themselves (especially if they are simple carbs like fruit or potato). Always pair your carbs with protein or ‘protein fats’ like nuts and seeds. Blood sugar spikes mess with your energy which affects stress.
If you do high intensity physical activity, make sure to eat carbs before AND after your exercise.
Do not eat processed inflammatory carbohydrate foods like muffins, bagels, pepperoni pizza or pop.

4) Eat Enough Calories

Like carbohydrates, eating enough calories is very important when it comes to being stress resilient. Low calorie diets or skipping meals because you are too busy is not a smart idea when stress is high.

Humans genetically evolved during times of feast when food was abundant and during times of famine when food was scarce. In times of famine, the body perceives low calorie as a stressor. Simply put, eating a low calorie diet is a stress upon the body even today. If you are experiencing more stress than usual in life, make sure to eat enough calories each day.

Action:

Do not skip meals. Eat a balanced breakfast, lunch and dinner.
If it is hard to find time for a balanced meal, then pack snacks that you can eat throughout the day.
Shakes and smoothies are excellent ways to get calories in when you are unable to eat a meal.

5) Avoid/Limit Caffeine

Caffeine is a stimulant. It affects the adrenal glands that produce stress-related hormones like adrenaline and cortisol. The impact of caffeine on the adrenal glands varies among individuals. Some people can metabolize caffeine efficiently and develop a tolerance without negative effects on their adrenal glands or stress hormones. However, others may experience increased stress on their body after consuming caffeine.

Depending on an individual's unique caffeine metabolism, it may be advisable for some people to avoid caffeine altogether. Regardless, consuming excessive amounts of caffeine can elevate stress levels and deplete your body of water.

Action:

If you metabolize caffeine well, stick to no more than 1 serving (ie: one cup of coffee) maximum per day.
Avoid caffeine in the afternoon as it can then impact sleep.
If you do not handle caffeine well, avoid it all together or switch to green tea which can have a calming effect due to L-theanine that is present.

Want to learn more about stress and how to become more resilient? Download our free Stress Foundations PDF . Need coaching to help you implement this information? Reach out to us here to chat about health coaching.

Injured? Don’t Cancel Your Workouts!

josh@novahealthclub.com (Josh Allen) — Tue, 17 Oct 2023 16:12:50 GMT

Injuries - they happen to us all at some point.

Picture this, you love your workout program, you are getting good results and all of a sudden you get injured - either during a workout or at home like moving a heavy piece of furniture.

Do you keep going to your workouts?

Do you cancel your workouts?...

…As a coach for more than 20 years, I can say that one thing that frustrates all personal trainers is when a client who gets injured then presses pause on their exercise program.

While it is ok to cancel one or two workouts to deal with a new or acute injury, missing more than a week not only halts the momentum you had but makes it harder to recover from the very injury you want to heal. There is ALWAYS something that you can do in your workout to either fix the injury or work other parts of the body that need attention.

Be Solution vs Problem Oriented

In life, there are events such as injuries that are outside of our control. How we perceive

and adapt to an injury has a lot to do with how we progress towards our goals and grow as human beings. Getting injured and then canceling workouts is not a solution oriented action that will help you overcome the injury let alone continue training towards your main goal(s).

For example, the same injury for two different people could have two different outcomes based on individual perceptions, mindsets and actions taken.

One person’s mindset could be more optimistic and solution oriented. This person is likely to work around the injury and keep exercising but in a modified fashion. A person with a limiting mindset however is going to hold themselves back because rather than thinking of solutions they are fixated on the problem and feeling like a victim. Naturally the person who focuses on the problem vs solution will cancel their workouts.

Personal training coaches are solution oriented people that love to solve problems especially when it comes to moving the body. We know thousands of alternatives to work around any injury so naturally we become frustrated when clients cancel their workouts because of specific injuries that we KNOW how to work around.

The Athlete Mindset

The human body is a performance machine that must be cared for regardless of athletic ability. Therefore it does not matter whether you are professional or not - all humans are athletes and all athletes respond to training stimulus and injury management the same way.

Have you ever heard of a professional athlete canceling all of their games AND training sessions because of an injury? Definitely not! When a professional athlete gets injured, just because they may stop competing, does not mean they stop training. Their training however becomes modified to focus on three things - rest, injury rehabilitation and maintenance. By continuing to train in the right way, they are getting themselves back to the game and recovering from the injury faster.

With respect to working out and exercise, the human body recovers from injuries best when there is the right amount of rest, corrective exercises and blood flow to the injured area. This is still training that must not stop. In addition to this corrective work, all athletes will continue to maintain the rest of their body that is not injured. If they did not, their injury would be better but they would be completely out of shape by the time they got back to competition.

3 Parts to Fixing Injuries

1) Rest

An injury requires the right amount of rest to heal. This is strategic rest versus complete rest. Strategic rest means avoiding activities that make the injury worse but not avoiding all activities. For example, if you tore hamstring muscle from sprinting, you would rest by not running or not running at the same speed as what created the injury. You would not practice complete rest which would limit the stimulation needed to the tissue that is healing

2) Rehabilitation

This is specific activation or mobilization exercises that would help the injured tissue to recover faster. In the example of the torn hamstring above, while the muscle should not be used for sprinting, they still need to be activated with certain ‘rehab’ exercises that promote blood flow and healing of the muscle fibers. This could include low intensity hamstring strength activation or cross training activities like cycling.

3) Maintenance

While rest and rehabilitation is happening at the site of the injury, the other parts of the body need to be taken care of. Failure to maintain the integrity of the rest of your body is a recipe to lose the gains you have worked hard to achieve. There is absolutely no need to throw away the strength and fitness of the other parts of your body as you recover from an injury.

Common Injuries and Workout Solutions

Other than being sick, the only time to stop training is if you were fully incapacitated. For example, if you were in a car crash with your arms and legs broken, then skipping your workouts is the way to go. Most other injuries do not require you to miss your workout.

Twisted Ankle
Not a reason to skip your workout unless the ankle prevents you from going to the gym but even in that case, a solution oriented person would opt to train at home or online.
Sure skip your running, biking and leg workout that uses the ankle but you can still do stretching or upper body work that does not require the ankle.

Back Injuries
Sometimes a back injury can be so painful that it is hard to move or even breathe. In this case, missing a workout may be the right way to go but as soon as the acute pain has gone away you should be back training.
For back injuries, stopping heavy squats, running or jumping activities is prudent. But that does not mean you have to stop your whole program. Things like focusing on your deep core strength or doing upper body exercises in a supportive position (back rest) is a very smart solution.

Neck Injuries
Neck injuries can be like back injuries in that they can be very painful when acute. In cases like this, withdrawing from all activity for a day or two may be the right decision.
However, you could likely still do leg exercises that do not require weights, core exercises that do not engage the neck and shoulders or stretching.

Leg and Knee Injuries
In addition to rehabilitative exercises for the legs, you can always do upper body work. This is a great time to do some upper body parts that you may not do as often such as biceps or triceps.
Even with a leg injury there are some leg exercises you can still do. For example, when the knee is injured, you will want to limit squats, lunges and step ups but you can probably still do exercises that don’t put forces through the knee such as hamstring curls or hip hinging exercises like deadlifts.

Arm and Shoulder Injuries
If you have an injured arm or shoulder keep working out but focus on rehabilitation exercises for the arm/shoulder, core, stretching or doubling down on your legs.

Nutrition According to Your Primal Pattern Type

Thu, 28 Sep 2023 15:21:56 GMT

There's always new diet plans coming out that grab our attention. These days popular diets such as keto, plant based and fasting are making headlines with many people giving them a try. But are these plans best for what your body needs?

Keto:

This is a low carb diet, high in fat and protein. Generally, this diet is followed by people who are trying to control their insulin/blood sugar levels (ie: type 2 diabetes) or who believe ‘carbs are bad’.

Plant Based:

As it sounds - less animal protein and more fruit, whole grains and vegetables. This diet has become popular because of the recent trend that ‘meat is bad’ or that plant based is the most healthy way to live for longevity. While there is a lot of benefits to eating more plant based, it is important to not eat processed versions.

Fasting:

This plan is about decreasing the amount of calories you consume by going longer than 12 hours between meals. This has become popular as a way to burn more fat and support longevity.

While all the above diets have their benefits, what we fail to realize is that every body is different according to our ‘Primal Pattern Type’. Your ‘Primal Pattern’ is the ancestral diet you genetically evolved with depending on where your ancestors lived on the planet. For example, if your ancestral roots come from equatorial regions, you have evolved to eat more plant based since fruits and vegetables are abundant year round.

If you ever have done a genetic test you can see how your ancestry connects the dots with your nutrition. However, an easier way to determine your ‘Primal Pattern Type’ is to complete this Primal Pattern Type Quiz which takes less than 5 minutes. The quiz will tell you if you are a ‘Carb Type’, ‘Protein Type’ or ‘Mixed Type’ and what each of these ‘Types’ mean.

Spoiler alert: If you are ‘Carb Type’ keto may not be the best diet for you. If you are a ‘Protein Type’ plant based may not be the best for you.

The best way to eat is by following your primal pattern type. That does not mean you can not incorporate keto, plant based meals or fasting… It just means that for most of the time you want to eat according to your ‘Type’.

We have seen many of our Transformation clients incorporate this knowledge into their lifestyle resulting in feeling better, burning more fat, and having more energy!

Learn more about Primal Pattern Typing and the Quiz HERE .

Super Nova of the Month: Lesley Hendren

Fri, 22 Sep 2023 19:28:22 GMT

Celebrating Lesley: October's SuperNova!

Congratulations Lesley, you are our Super Nova of the Month!

Lesley joined Nova Health Club in November of 2022. Lesley started her training journey with a friend 1x/week - soon afterwards, she added an additional training session as she started to feel the difference that movement could make.

In less than a year's time, Lesley has made remarkable progress with her training and she is now reaping the benefits in her day to day life. She is someone who was not fond of the gym prior to Nova; now is excited for the mornings that she trains!

When she first joined Nova she experienced pain in her shoulder, neck and upper back. Within 10 months, Lesley's hard work, dedication and commitment, improved all of these areas for a pain-free life. She is much more aware of her posture and is stronger than ever before!

Every session Lesley comes equipped with a positive and a bright attitude. It's been an absolute pleasure watching her grow stronger and gain confidence week to week. This is what it is all about - and this month we want to celebrate your success!

We had a chance to ask Lesley some questions about how training at Nova has impacted her life:

1)What motivated you to start your fitness journey with Nova Health Club?

“I knew I needed some strength training to protect my bones and keep me fit as I age.”

2)Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

"Working out with a friend in the beginning helped motivate me to work out until it became a habit. My two trainers at Nova were also instrumental in my desire to improve my overall fitness levels. Both were terrific in their encouragement, as well as their knowledge in providing the exercises I needed.”

3)In what ways have you noticed positive changes in areas outside of fitness such as in your mental well-being, energy levels, or overall confidence?

“I feel so much stronger in my body, which is what I need as I age, as well as improvement in my mental health due to my time spent at Nova.”

The Blue Zones & Longevity

Fri, 22 Sep 2023 19:21:48 GMT

The Blue Zones are regions of the world known for their high concentration of centenarians (people who live to be 100 or older) and overall longevity. These areas are associated with specific lifestyle habits and practices that contribute to the residents' long and healthy lives.

Recently Netflix released a series documenting The Blue Zones that people are talking about. The Blue Zones is originally a book written by Dan Buettner, who in the early 2000’s set on a quest with National Geographic to research the world’s longevity hotspots. Through his travel and research, Buettner identified 5 ‘Blue Zones’.

Going Back to The Basics

This book is fantastic for anyone who cares about their health and is interested in living a functional life as they age. The book is especially needed for us living in the western world where there are so many forces against our health and longevity. The book offers a valuable reminder of the ways of life that humanity evolved with but abandoned in its pursuit of ‘societal progress’

Blue Zone Lifestyles

Here is an overview of the longevity ‘Blue Zones’ and one lifestyle habit from each location that helps them live a long healthy life. Which of these habits could you implement into your current lifestyle?

Loma Linda, California
Spirituality - The Seventh-day Adventist faith encourages healthy living, and adherence to religious principles is associated with longevity.
Sardinia, Italy
Nutrition - Sardinians follow a Mediterranean diet rich in whole grains, legumes, olive oil, and vegetables, with moderate consumption of dairy and meat.
Nicoya, Costa Rica
Physical Activity - Residents lead active lives through daily tasks like farming, walking, and manual labor.
Ikari, Greece
Social Life - Ikaria's strong sense of community and social engagement contribute to the residents' longevity.
Okinawa, Japan
Purpose - The concept of "ikigai," or having a strong sense of purpose in life, is prevalent in Okinawan culture and contributes to their longevity.

Which of these practices could you incorporate into your daily life? To delve deeper into the lifestyles of the Blue Zones and gain insights, secure your copy of "The Blue Zones" at Nova today. We have a limited stock of this book available.

Super Nova of the Month: Kelly Talavera

Thu, 31 Aug 2023 13:01:52 GMT

Celebrating Kelly: September's SuperNova!

This September, we're thrilled to shine the spotlight on an individual who embodies dedication, perseverance, and incredible progress - Kelly! Some of her personal achievements include:

Rehabilitation

She returned to Nova for post MCL/PCL surgery rehabilitation. Her knee has improved 2 months ahead of schedule!

Consistency

Since January, she has maintained a routine of 3-4 workouts per week, demonstrating her commitment to her health and fitness goals.

Transformation

Kelly's dedication goes beyond rehabilitation. Since March, she has shed 4% (equivalent to 7-8lbs) of body fat, replacing it with lean muscle mass.

Rediscovery

The improvements in Kelly's physical well-being have enabled her to rediscover her love for activities that have been paused. With no pain or fatigue, she's back to hockey 3-4 times a week, and playing pickleball and golf twice a week.

Her journey at Nova has been nothing short of inspiring, as she has conquered challenges and achieved remarkable milestones that deserve recognition. We had a chance to connect with Kelly to ask her a few questions on how she has been able to reach these goals:

1)What motivated you to start your fitness journey with Nova Health Club?

Because I live right upstairs and it’s super convenient! Lol.. kidding… all the trainers at Nova are seriously the best I’ve worked with!

2)Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

Cutting out sugar helps my weight loss tremendously. Just being consistent and going to the gym 3 times a week, even when I might not want to. By doing so, it has become a habit and my favorite part of my day.

3)In what ways have you noticed positive changes in areas outside of fitness such as in your mental well-being, energy levels, or overall confidence?

My workouts have helped me recover from knee surgery 3 months sooner than my surgeon expected. Without Graham I would not have recovered so well and so quickly. I’m a much better goalie now, I move faster and my legs don’t tire at all anymore, I have a lot more energy when playing now and My confidence in myself has never been higher.

Introducing Designs For Health Supplements

josh@novahealthclub.com (Josh Allen) — Thu, 24 Aug 2023 15:19:27 GMT

We're thrilled to announce our partnership with Designs For Health, bringing you what we believe to be the finest supplements available in the market today.

About Designs For Health

Designs for Health is a science-driven nutrition and holistic supplement company, dedicated to creating uncompromising health products while also advancing education, technology, and advocacy for holistic wellness. Their vision and principles closely parallel those of Nova, striving to create a future in which natural medicine and nutritional science lead healthcare and foster a new era of holistic wellbeing.

Designs for Health (DFH) is a 'Clinical' brand, not found in pharmacies or stores. Typically accessible only through medical and naturopathic doctors, DFH is now made available to our members due to the accreditation and expertise of our dedicated health coaches within the transformation health coaching service we provide.

Who Benefits from DFH Supplements?

In our present world, supplementation can often be the differentiator between surviving and thriving. DFH products cater to anyone seeking to optimize their health or address specific health concerns. These supplements support your health goals, whether it's boosting energy, enhancing detoxification, optimizing digestion, or simply fostering overall well-being. They also offer the peace of mind from knowing you're equipping your body with the highest quality professional grade supplement support possible.

Transition From Consumer-Brand Supplements

Many individuals already incorporate basic supplements like Vitamin C or multivitamins into their routines. If you fall into this category, it's worth considering the brand you're currently using. A majority of consumer brands found at grocery stores offer subpar quality. Transitioning from an inferior consumer brand to a premium supplement like Designs for Health can make a significant difference in your health.

Shop now and make the switch to DFH today!

For a deeper understanding of Designs for Health or to determine which supplements align with your health goals, reach out to one of our holistic health coaches HERE . They're equipped to provide personalized recommendations based on your unique needs.

Super Nova of the Month: Beth Finch

info@novahealthclub.com (Sharron ) — Fri, 28 Jul 2023 13:58:45 GMT

Congratulations to Beth Finch, who is our Super Nova for August!

We have been very impressed with Beth’s progress - not only did she increase her training from two to three times/week, but she has lost 2% body fat, cleaned up her diet and lifestyle, and continues to improve her strength profiles!

We have all noticed and benefited from Beth’s infectious positive attitude that she brings to her training sessions. It’s no wonder she has progressed from small weights and bodyweight squats to throwing around some heavy weights and barbells!

Beth naturally has the drive to get better. She is now doing push ups from the ground and her next challenge is to work on completing a pullup - a tough exercise for all fitness enthusiasts.

We asked Beth a few questions to understand the secret to her success. Read on to find out what she had to say!

1) What motivated you to start your fitness journey with Nova Health Club?

My husband has been at Nova for 5+ yrs and his experience has always been very positive. He finally convinced me to make the switch 8 months ago and I’m so happy I did. Melissa is my primary trainer and I can’t say enough about her. She’s super fun and an incredible motivator who focuses on building strength while keeping me safe from injury. I’ve had other Nova trainers sub-in and they are all amazing to work with.

2) Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

My key strategy is showing up for every workout. I make sure to get there even if I had a late night or it’s a crazy busy day with work or with my kids’ schedules. The reality of having a busy family life is that it’s not always possible to completely check out, even for an hour. My trainer is really supportive and if I have to check my phone for a quick second between sets she understands. Mel’s support plays a huge part in being able to be consistent with my workouts.

3) In what ways have you noticed positive changes in your mental well-being, energy levels, or overall confidence as a result of your improved fitness?

I definitely see the physical benefits from my workouts but it's so much more than that. I sleep better at night and during the day I have more energy and a desire to keep moving. Now I bike to the gym when I can, walk to a restaurant instead of driving when possible, and try to get out golfing in the evening instead of sitting. I’m that friend who says “let's walk with a coffee” instead of just sitting :).

The Top 5 Foundational Supplements

josh@novahealthclub.com (Josh Allen) — Tue, 25 Jul 2023 15:19:33 GMT

What Are Nutritional Supplements?

Nutritional supplements, also known as food supplements, come in the form of capsules, liquids, or powders that contain concentrated or isolated amounts of specific minerals, vitamins, or macronutrients. These supplements play a role in supporting a person's nutrition and health goals by providing additional amounts of essential nutrients to complement their regular food intake.

Survive vs Thrive

Supplement usage by humans began in the early 1900s. Prior to that, obtaining essential nutrition solely relied on food intake. Supplements gained significance as a means to improve health when dietary habits were unable to provide sufficient nutrition necessary for maintaining well-being.

Some people today don’t believe in supplements. They believe that all the nutrition we require can be obtained by food. Indeed, it is true that we can obtain enough nutrition from food to ensure survival, but reaching our peak potential is unlikely or difficult at best.

If your goal is merely survival, then supplements are not necessary for maintaining life. However, if you aspire to achieve optimal health, a thriving body that is exceptionally robust and performing at its best, then yes, supplements can significantly contribute to supporting that objective.

Dietary Deficiencies

For the average person, dietary deficiencies are a reality, either caused by stress or inadequate nutrition. Stressors include too many responsibilities, busyness, poor sleep, alcohol consumption and even frequent bouts of intense exercise. Proper nutrition is vital for anyone consistently facing these stressors.

To build strength and resilience against these common stressors, it is essential to consume the right amount of nutritious foods that provide the necessary nutrients, vitamins, and minerals. Unfortunately, many people tend to simplify their approach by skipping meals or opting for processed foods in such situations, which only exacerbates their nutritional deficiencies.

Even if you are considered a "healthy" individual who follows a whole foods diet, it is likely that you may still have deficiencies in certain nutrients, vitamins, and minerals. This is due to the fact that modern whole foods contain less nutrition than they did a century ago. The conventional grocery store carrots you consume today are not the same as the ones your grandparents ate during their childhood. Back then, carrots were likely grown on farms with crop rotation and a diverse ecosystem of other plants, animals, and insects, creating soil conditions that contributed to producing the perfect carrot.

We must recognize that nutritious food, rich in vitamins and minerals, originates from healthy soil. Unfortunately, modern agricultural practices, including the heavy use of pesticides and fertilizers, have led to soil degradation, resulting in reduced nutrient content in our food compared to what it had when our grandparents were young. Presently, much of our food is prioritized for profitability rather than focusing on its health benefits, leading to less emphasis on soil care. Consequently, the soil contains fewer vitamins and minerals, ultimately impacting the nutritional quality of the food it produces.

Hence, unless you lead a stress-free life, consistently get 8 hours of sleep each night, and maintain a diet rich in local organic foods, you are probably not obtaining sufficient nutrition from food alone to thrive optimally.

Top 5 Foundational Supplements

With numerous types of supplements available, it can be overwhelming to determine what is truly necessary. For most individuals, it is best to start by prioritizing foundational supplements. While situational supplements can be beneficial for addressing specific concerns like stress, sleep, digestion, and performance, they may not be essential unless you have consistently incorporated foundational supplements and adopted the foundational lifestyle habits first.

1)Magnesium

Magnesium is an essential mineral which means we must get it from our diet. It plays a crucial role in over 300 biochemical reactions in the body and supports muscle function, contributes to energy production, aids in bone health and is associated with reduced stress and anxiety promoting relaxation and sleep.

It is a mineral that gets used up very fast especially under stress. Therefore unless you live a stress free life (mental, emotional and physical) and eat spinach by the bucketful you need to supplement with magnesium.

In addition to taking a magnesium supplement, eat foods high in magnesium such as pumpkin seeds, spinach, almonds and the occasional dark chocolate.

2)Fish Oil

Fish oil is a valuable source of omega-3 fatty acids, which are essential nutrients only obtainable through our diet. Unfortunately, many individuals eat a diet low in omega-3s, as they consume limited fatty fish and factory raised animal protein, which contains higher levels of omega-6 fatty acids compared to omega-3s found in grass-fed or wild-caught meat.

Consuming fish oil has been associated with supporting heart health by reducing triglyceride levels and improving cholesterol profiles. Additionally, omega-3 fatty acids have anti-inflammatory properties, which may benefit joint health, brain function, and overall well-being.

In addition to eating foods high in omega 3 fatty acids such as fatty fish, grass fed wild meats and flax seeds, supplementation is very important for those wanting to be better than average.

3)Vitamin D

Vitamin D is produced by our bodies when exposed to natural light. However, if you live in a region with limited sunlight exposure, supplementing with vitamin D becomes crucial. For those living in northern geographic areas, where sunlight is scarce for half of the year, vitamin D supplementation is essential to maintain adequate levels.

Vitamin D plays a crucial role in maintaining strong and healthy bones by promoting calcium absorption. Additionally, vitamin D supports the immune system, helps reduce inflammation, and is associated with a lower risk of chronic diseases, including certain types of cancers, cardiovascular conditions, and autoimmune disorders. Adequate vitamin D levels are also linked to improved mood and overall mental well-being.

4)Zinc

Zinc is another essential mineral that our body counts on us receiving through food. It plays a vital role in supporting the immune system, helping the body fight off infections and illnesses. Additionally, zinc is essential for testosterone production, promoting proper growth and development, wound healing, DNA synthesis, and maintaining healthy skin and vision.

Foods that are high in zinc include oysters, beef, cashews and greek yogurt. These foods should be added into the diet at the same time as adding a zinc supplement.

5)HCL (Digestive Enzymes)

Hydrochloric acid (HCL) plays a vital role in breaking down foods, especially animal proteins, in our stomach. While HCL is naturally present, factors like stress and aging can lead to a decrease in stomach acid levels. As HCL levels decline, our ability to fully digest food diminishes, impacting nutrient assimilation into tissues and cells. Signs of low stomach acid may include bloating, belching, and heartburn.

Before taking an HCL supplement it is important to determine how much you need, if any. If you are interested in learning more about how to do a self administered HCL test, reach out to us.

Final Thoughts

If you want to be above average in how you feel and perform then foundational supplementation should be a mandatory part of your nutrition plan. When purchasing supplements, always purchase from a reputable clinical brand, steering clear of inferior consumer brands. Consulting with a functional health care provider or reaching out to us for recommendations can help you make an informed choice about the type of magnesium supplement to purchase. Best supplement companies:

1)Designs For Health

2) Metagenics

3) Can Prev

4) Cytomatrix

5) Genestra

6) ATP Lab

The Relationship Between Stress & Workouts

josh@novahealthclub.com (Josh Allen) — Mon, 26 Jun 2023 18:43:20 GMT

Stress is a word that gets tossed around a lot but most people do not understand what stress is and how it works in the body. People think of stress as being a negative outcome from a situation but this is not entirely true. In actuality, stress can be good or bad. In this article we will explore what stress actually is and how it relates to physical exertion whether through sport or working out.

What is Stress?

Stress is anything that challenges the body’s normal function and takes it out of homeostasis. Any kind of change that puts physical, mental, or psychological strain on a person is defined as stress. Stress therefore could be anything from an unpleasant argument with someone to even an intense workout that you enjoy. In both of these situations, your body reacts to the stress and goes into ‘fight or flight’.

‘Fight or flight’ is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival (stress). Any animal (yes humans too), when faced with such an event will experience stress and the ‘fight or flight’ response. The instinctual 'fight or flight' response is deeply ingrained in our genetic makeup and remains active even in our contemporary lifestyles. Whether we find ourselves being pursued, pressed for time, engaged in physical exercise, or sitting at a desk striving to meet a deadline, this primal response is always at play.

Under these conditions our brain sends signals to the body that it needs to work harder to overcome the ‘stress’. It does this by releasing a variety of chemicals and hormones, one of which is cortisol. Cortisol is important because it gives us the extra energy boost and focus that we need to help fight off stress by raising our metabolism, increasing blood sugar levels and speeding up the conversion of fat and protein into energy. Cortisol is one of the reasons why when you are feeling stressed you may notice that your heart rate is elevated, your body temperature goes up, and you perspire more. This entire mechanism helps us be more alert with greater energy in order to get through the stressful stimulus.

Stress is Good

Knowing the above, we can agree that our stress response is a good thing that helps us overcome a challenge. It helps us survive to live another day. Stress can be a stimulus that we can adapt to that can allow us to grow and become better people. Take for example, the challenge of a new job or working out. A new job creates stress that increases our focus and provides us energy to learn the new skills that we can then apply to better ourselves in our career. This could mean becoming smarter in a particular subject or becoming more efficient at a task - all of which are likely to move you towards your goals.

Similarly, through engaging in weightlifting, the act of subjecting the muscles to intense challenge provides a stimulus that prompts the body to respond by gaining strength. This process can result in the development of larger, more aesthetically pleasing muscles that are not only proficient in metabolic functions but better at performing precise motor tasks.

In both of these instances, the 'fight or flight' response is turned on, accompanied by the release of cortisol all which help us grow and become better.

When Stress Becomes Bad

Stress becomes a problem when we are under too much of it for too long. For a significant portion of us in modern life, stress is excessively high. Often it is not even from things that are deemed as negative stressors like arguments, traffic jams or tight project deadlines but rather too many positive stressors from the non-stop buzz of modern living. Remember that positive stressors like a good workout have the same effect on our physiology as a negative stressor and when we are faced with too many of them, we fail to adapt and end up sacrificing our health.

Often we are not aware of how these ‘positive’ stressors are having a negative impact on our health because they may feel and appear to be productive. If you are an individual who finds satisfaction in thriving under pressure, embraces multitasking, and maintains a constant, fast-paced lifestyle, it is likely that despite your remarkable achievements, your body is experiencing stress. This heightened state of stress increases the risk of encountering injuries or illnesses, which may be imminent or already manifested.

Whether you are experiencing a ‘bad’ stress or a ‘good’ stress your body releases cortisol to help with ‘fight or flight. Any chronic stress whether good or bad keeps cortisol levels too high which is not good for your health.

Stress & Working Out

As mentioned, working out is a ‘good’ stress… BUT if your body and mind are under chronic stress outside of the gym, then your high intensity workouts are likely to become ‘bad’ stress. Engaging in intense workouts at the gym might give you the impression of doing something beneficial, however, the chances are high that you aren't fully recovering from those workouts to reap their benefits. This insufficient recovery is often caused by chronic stressors that keep your body in a constant 'fight or flight' response. Ideally, our stress response should be used for acute stressors only so that we can adapt to them by becoming stronger and more resilient. Our stress response should therefore be temporary and not be engaged all day every day for months or years on end.

As a personal trainer for more than 20 years I have seen many clients who want to workout out hard at the same time push the limit in all aspects of their life with little regard to rest and recovery. Or in other words, be in a state of chronic stress. These clients often deal with injuries and fail to get stronger or reach their fitness and sport performance goals. It is no wonder why because when we take a closer look at their lifestyle it is easy to spot some big factors including:

Poor quality of sleep. Either wanting to get more accomplished in a day or by having poor relaxation habits like staying up too late watching TV or drinking alcohol before bed. A lack of sleep is a major stressor on the body.

Poor nutrition habits: Skipping meals, eating inflammatory foods, not chewing properly, eating on the go, dehydration and alcohol are all stressors on the body. Busy people often subscribe to these habits in order to accomplish more.

Over achiever mindset: Always taking on more or not being able to say no often is the culprit behind living with poor nutrition and sleep habits.

When the body is under chronic stress (good or bad) and we add intense exercise without adequate rest and recovery we are compounding stress and pushing ourselves closer to injury and or illness.

If you live a stressful life, exercise is one of the BEST things you can do for yourself and your health but it must be done strategically with respect to your stress levels and your ability to adapt and recover. When working out, there are times to push and times to go easy that should be congruent with your life outside of the gym. Hiring a good personal trainer and cultivating your own sense of intuition is essential to getting the most out of your workouts when you live a life of high stress.

Adjusting Workout Intensity Based on Stress Levels

Unfortunately, reaching high performance fitness goals is an elusive concept for busy people due to the poor recovery habits resulting from high stress. Changing your mindset and lifestyle to manage stress takes time so until you are able to do this, implementing these ideas is essential to getting the most out of your workouts:

Only in extreme cases should you skip a workout based on low energy. For all other times, complete your workout but at a modified intensity that fits how you feel.

Engaging in workouts at a lower intensity is perfectly acceptable as it still yields benefits for your physical and mental well-being. Focus on low intensity cardio, lighter weights and more mobility training.

Avoid working out as hard as you can if you can not give attention to your nutrition and sleep. (Note that some people may be able to workout harder than others under the same high stress load. Everyone is different).

The younger you are the more likely you can get away with high stress and low recovery. But this is limited and will eventually lead to stifled progress and or injury.

The best workout is not a hard workout but a smart workout that is fit for you. Pay attention to your stress and energy levels while you workout. It’s ok to say ‘I’m not feeling it’ during your workout and to then bring the intensity down or finish with stretching.

Most people with good sleep habits can manage a hard workout after one night of poor sleep. However, if you are have many nights of poor sleep, and are under high stress, avoid hard workouts as it will only create more stress that you will not be able to recover from.

Any workout that is of moderate to high intensity is not over until the post workout meal has been consumed. Never skip this as it is imperative to helping you recover from the bout of stress caused by the workout. Use a post workout shake to support recovery if you can not pause to eat a meal.

Take magnesium immediately post workout. Magnesium is an essential mineral that we must get through food and supplementation. It is used for more than 300 reactions in the body. Under stress, our bodies burn through magnesium at a higher rate.

If you workout with a personal trainer, communicate with them before the workout how you feel, how you slept and how your nutrition was leading into the session. When asked "how are you?" don’t just say "good", say how you really feel. Your personal trainer wants you to reach your goals and they know that pushing through a hard workout when your body is under stress is not the way.

No matter how stressful of a life you live, maintaining an exercise routine is imperative to becoming more stress resilient and maintaining optimal health. As long as you adjust the intensity and volume, it will help you cope with stressors outside of workouts better.

Sometimes our lives are in a place where the stress we experience is beyond our control. At these times, it is important to manage how you respond and recover from stress the best you can. To learn more about how to become more resilient to stress click here .

Strategies for Managing Stress

josh@novahealthclub.com (Josh Allen) — Mon, 26 Jun 2023 18:34:48 GMT

Sometimes our lives are in a place where the stress we experience is beyond our control. At these times, it is important to manage how we respond and recover from stress. Here is an outline of stress coping strategies that can help you get through times of high stress.

Develop & Practice Interoception

Interoception refers to the ability to perceive and understand the internal sensations and signals of the body. It involves being aware of and interpreting various bodily sensations such as hunger, thirst, heartbeat, breathing, temperature, pain, and emotional states. Interoception plays a crucial role in our self-awareness, as it provides us with information about our internal states and helps us make sense of our bodily needs and emotions.

Through interoception, we are able to recognize and respond to physiological cues from our body, which can influence our behavior, decision-making, and overall well-being. For example, interoception allows us to recognize when we are hungry and need to eat, when we are tired and require rest, or when we are experiencing stress or anxiety. It contributes to our ability to regulate our emotions, maintain homeostasis, and adapt to changing circumstances.

Interoception is closely linked to the brain's insular cortex, which integrates sensory information from the body and helps generate subjective feelings and bodily awareness. It is an ongoing process of sensing, interpreting, and responding to internal bodily sensations, and its significance extends to various aspects of our physical and mental health.

Set Boundaries

One of the major sources of stress in our lives as humans is our struggle to utter the word "no." Although we have certain obligations in our daily routines, failing to say no frequently enough and overextending ourselves can impose unnecessary strain on our bodies and minds.

While it may pose challenges, it is crucial to acknowledge that it is acceptable to decline requests or invitations at times. Despite the inclination to automatically say yes to any demand, it is vital to prioritize your own well-being. Remember that if you exhaust yourself by taking on too much, you won't be able to effectively meet your existing commitments, which will only add more stress to your life.

Declutter or Delete

Decluttering encompasses the process of eliminating objects, tasks, stimuli, or even individuals from our lives that occupy unnecessary space and contribute to stress. Often, we are unaware of the impact these things have on us. Take, for instance, the multitude of unused apps on our phones, which needlessly occupy mental and physical space.

Pausing to assess our automated routines and identify distractions or non-essential elements is crucial for clear thinking, productivity, and stress reduction. If something is not essential or actively being utilized, it is beneficial to delete or remove it from our lives. This deliberate act of decluttering allows us to prioritize what truly matters and create an environment conducive to peace and focus.

Acknowledge Seasons of Growth

In life, there are periods when we face numerous stressors that are beyond our control. During these times, it is important to accept the situation, give our best efforts, and practice patience. These seasons often involve busyness and are temporary in nature. They might occur when starting a new job or taking on a demanding project that aligns with our goals. Recognizing that these seasons serve as opportunities for personal growth and improvement is crucial. Although they can be challenging and induce stress, the ultimate outcome should bring a sense of fulfillment towards our objectives.

However, it is essential to ensure that we do not remain in a perpetual state of high pressure, as this constant stress can lead to even more stress. There are seasons in life that require us to push ourselves, but it is equally important to recognize and embrace seasons of relaxation. Striking a balance between exertion and rest is vital for overall well-being and sustained success.

Adapt a Healthy Lifestyle

Everything we consume (food, drink, literature, media, thoughts etc) has an impact on our well-being. When we introduce substances into our bodies that are detrimental, such as unhealthy food, alcohol, drugs, and so on, it places stress on both our bodies and brains as they work to process and cope with these substances. Similarly, not getting sufficient rest or exercise can also contribute to this stress.

One effective and straightforward approach to reduce stress in your life is to prioritize self-care and tune in to your body's needs. It's essential to nourish yourself with nutritious food, get an ample amount of rest, engage in regular exercise and practice mindset training to rid yourself of negative thoughts. Additionally, when you're feeling unwell or off, it's important not to disregard those signals. By maintaining a healthy body and brain, you empower yourself to better combat the everyday stressors.

Nutrition for Stress

Hydration
For cells to effectively repair, maintain balance (homeostasis), and generate energy, water is essential. It's important to keep in mind that substances like alcohol and caffeine act as diuretics, increasing fluid loss from the body. Consequently, it becomes necessary to replenish the lost fluids by consuming additional water.

Eating enough calories.
Skipping meals and eating low calorie is perceived as stress by the body. (Think of times of famine)

Eating protein with every meal.
This helps to balance blood sugar and provide amino acids for neurotransmitters (mood)which combats stress.

Eating enough of the right complex carbohydrates.
Carbohydrates provide energy. In times of stress, our body requires more of this. Eating low carb = low calorie which leads to stress on the body. In addition, carbs help increase serotonin neurotransmitter which can help us feel better and decrease anxiety.

Eliminate/Minimize Inflammatory Foods & Alcohol
These foods and alcohol cause more stress on the body. More stress uses up more resources and depletes energy and capacity to tolerate other more important stressors in your life.

Foods
Leafy green vegetables- high in iron, magnesium
Whole grains- high in magnesium, B-vitamins
Nuts- high in magnesium, zinc
Citrus- high in vitamin C, needed to absorb iron
Dark chocolate (70% cacao or more)- high in iron, magnesium
Lean red meat- high in magnesium, B-vitamins, iron, zinc
Fish - high in omega 3’s to support the brain which in turn affects our mood and focus.

Supplements
Foundational Supplements
Vitamin D
Magnesium.
Vitamin C
Zinc
Fish Oil
Situational Supplements
N-Acetyl Cysteine (antioxidant)
Plant derived Adaptogens (ashwagandha, ginseng, rhodiola)
Melatonin
Herbal teas for sleep, stress, digestion, nervous support
L-theanine
Phosphatidylserine

Lifestyle for Stress

Daily Sunshine - Vitamin D
First thing in the morning get natural light (without sunglasses) before 9am. Just 5-10 min is enough.

Fresh Air
Also allows us to be outdoors in natural light. Fresh air can help raise oxygen levels in your brain, which increases serotonin levels.

Exercise
Engaging in physical movement is crucial for our well-being. It not only enhances our mood but also diverts our attention from stressors. However, it's important to consider the intensity of exercise while combating stress. Exercise, particularly when strenuous, acts as a stressor on the body. It triggers the activation of the nervous system's fight-or-flight response, breaks down tissue, and mobilizes energy.
If other aspects of your life are already experiencing significant stress, it's advisable to avoid intense exercise, as it may exacerbate the situation. Intense exercise is best suited for individuals who dedicate time to practice recovery and effectively manage their stress, ensuring that exercise stress becomes a positive, beneficial eustress rather than a distressing factor.

Sleep
Receiving less than seven hours of sleep per night places strain on the body and hinders complete recovery. Consequently, the following day, when we should ideally have a replenished reserve of energy and resilience to cope with stress, we find ourselves with diminished capacity.
Ensuring that we are asleep by 10:30 pm is vital, not only to increase the likelihood of obtaining a minimum of seven hours of sleep but also because it is during this time that the secretion of growth hormone, a hormone crucial for growth and repair, is impaired. This impairment leads to additional stress on the body as it fails to adequately heal from the demands of the previous day.
By prioritizing sufficient sleep and establishing a consistent sleep routine, we provide our bodies with the necessary opportunity to recharge and recover. This, in turn, equips us to better navigate and manage stress, promoting overall well-being and optimal functioning.

Mindset Training & Psychotherapy
Engaging in practices like journaling, meditation, affirmations, and visualization can help foster a positive mindset, thereby reducing stress. However, deeper issues and traumas may hinder a positive mindset, requiring intervention. Seeking the guidance of a psychotherapist can be a beneficial step in addressing and overcoming these obstacles.

Breathing
An unhealthy breathing pattern not only leads to oxygen deprivation but can also exacerbate physical and mental stress. The initial step towards improvement lies in cultivating awareness of your breath. Once you become conscious of your breathing, shift your focus towards controlled inhalation and exhalation. Avoid forcing the breath, as this can activate the sympathetic nervous system. Instead, concentrate on calm belly (diaphragmatic) breathing, allowing your abdomen to expand during inhalation and contract during exhalation.

Floatation Therapy & Mineral Baths
Floatation therapy and mineral baths can reduce stress by calming the nervous system and inducing a parasympathetic state which promotes relaxation, allowing the body and mind to enter a state of rest and rejuvenation..
Additionally, both therapies have been found to regulate stress hormones, such as cortisol, promoting a sense of calmness and improved mood.

Vacation
Taking time away is sometimes all we need to do. It is important to take breaks to enjoy the other marvels of the world which bring a sense of joy. If vacation does not fill you up, it is important to take a closer look at your life and consider some more serious changes that need to be made.

Hobbies and Do What you Love
It's crucial to prioritize activities that bring us joy and fulfillment. Whether it's reading, spending time at the beach, or fishing, it's essential to carve out dedicated time for these pursuits on a weekly basis. Make it a non-negotiable part of your schedule, ensuring that you prioritize and commit to engaging in activities that bring you happiness.

Spend time with Those You Care About
Recognizing the significance of socialization is crucial, as we humans are innately social beings. Denying ourselves enriching social interactions can have detrimental effects on both our mental and physical well-being, leading to heightened stress levels.

Making lifestyle changes without support can sometimes be challenging and stressful in itself. If you are in a place of stress, would like some support and accountability contact us about our health coaching services that offer expert coaching advice that help you where you need it the most.

Protein Powder Benefits and Recipes

josh@novahealthclub.com (Josh Allen) — Fri, 23 Jun 2023 14:41:13 GMT

What is Protein and Why is it Important?

Protein is an essential macronutrient responsible for growth and repair. Getting the right amount of protein is important for anyone who is trying to be more healthy, maintain or build muscle mass and burn fat. Protein is particularly significant for older individuals who want to prevent sarcopenia (age-related loss of muscle tissue) and those who are physically active. It is also important for growing children and people who are injured/sick, not absorbing protein normally, or pregnant/breastfeeding.

Unlike extra fat which we can store very easily, we don’t store lots of protein amino acids because it is always getting used, recycled, and sometimes excreted. Therefore, if we don’t get enough protein, our body will start to take it from parts that we need, such as our muscles.

How Much Protein Do We Need?

The required amount of protein varies based on factors such as age, activity level, and personal objectives. The RDA (recommended daily allowance) states 0.36 grams of protein per pound of body weight. The RDA, however, was designed to prevent people from getting sick. It is a number that allows you to survive but not thrive. If you are sedentary, the RDA is fine, but if you are someone who engages in moderate to high levels of physical activity and has goals of preserving muscle mass, building muscle, or losing fat, it is recommended to consume approximately 0.7 to 1 gram of protein per pound of body weight. Therefore, if you are 50 years old, weigh 175 lbs, and are trying to maintain muscle mass and work out 3 times a week, you ideally want to get 122-175 grams of protein per day to meet your goals.

When we consider the protein content of some typical foods such as an egg, a chicken breast, or a cup of lentils, we can see that we may not be getting enough protein to satisfy our requirements. One egg, for example, has 6 grams of protein, the average size chicken breast has approximately 30 grams of protein, and a cup of cooked lentils has about 18 grams of protein. To get the minimum of 122 grams for the above person, they would have to eat 2 chicken breasts (60 grams), 2 cups of lentils (36 grams), and 4.5 eggs (27 grams). Believe it or not, but this is the amount of protein that healthy, lean people eat on a regular daily basis.

Supplementing with Protein Powder

The unfortunate reality for most busy people is that they do not make time to prepare meals, let alone eat 3 quality meals and 1-2 healthy snacks per day to get the required protein. The pace of life that they subscribe to makes it almost impossible to get 0.7 to 1 gram of protein per pound of body weight. At the same time, these busy individuals have the same health, muscle mass, and body composition goals as everyone else. It is no wonder why people struggle with nutrition, building muscle, and burning fat.

Protein powder is a fantastic solution to increasing your daily protein. The average scoop of protein powder has 25 grams of protein in it. For busy people, supplementing this along with their regular meals can bridge the gap between eating low protein and meeting your requirements. Remember that protein powder is a supplement and real food that is chewed is always preferred. But using protein powder to assist you when you find you cannot prepare a meal or in a situation where you would normally skip a meal.

Nova is a proud seller of Designs for Health and ATP Lab Protein Powder.

Best Times for Protein Powder

Breakfast:

For those who have limited time or compromised digestion (lack of appetite or ability to digest real food in the morning), a protein powder shake
If you eat breakfast that is typically low protein such as oatmeal and fruit, mix some protein powder into your oatmeal.

Snacks:

In between meals, instead of grabbing something unhealthy try a protein powder shake. The protein and water will tie you over before your next meal and you have just added 25 grams to your daily intake.
Late night snacking on unhealthy foods can easily be avoided by having a protein shake. You can mix it with fruit or simply with water.

Skipped Meals:

If you are in a situation where you can not find a meal for example when traveling, a scoop of protein powder in your shaker cup with water can be the perfect rescue.

Post Workout:

Immediately after a workout a protein powder shake is very wise. The liquid form allows you to digest it quickly and begin the process of muscle recovery and protein synthesis.

Protein Powder Smoothie Recipes

Vanilla Berry Smoothie (low carb)

Water
½ cup berries
1 scoop vanilla protein powder

Chocolate Avocado Smoothie (low carb)

Water
½ Avocado
1 scoop chocolate protein powder

Chocolate Nut Butter Smoothie (low carb)

Water
Handful of nuts
1 scoop chocolate protein powder

Vanilla Tropical Banana Smoothie (high carb)

Water
½ cup mango & pineapple
1 banana
1 scoop vanilla protein powder

Vanilla Berry Banana Smoothie (high carb)

Water
½ cup berries
1 banana
1 scoop vanilla protein powder

Options and Add Ins

Ice. Adding ice is a great way to make your smoothie thicker.
Chia seeds. Great for texture, added fat and fiber and are easy to digest.
MCT Oil. For added fat as part of general health or for low carb options smoothies.
Cacao nibs. Source of magnesium and enhanced texture and chocolate flavor for your chocolate smoothies.
Nuts (any kind). Like MCT oil, a source of fat for those who want to make a smoothie a complete meal or keep carbs low. You will need a high powered blender to properly blend the nuts.
Coconut milk. For a high fat protein smoothie or for added tropical flavor.
Juice. Great for post workout when your muscles want to replenish carbs. Be aware that juice will sweeten your smoothies and add extra sugars which your body may not need.
Spinach. Blends well, adds fiber, vitamins and minerals to your shake. Easy way to get more green leafy vegetables into your diet.

Get your protein powder today. Nova is a proud seller of Designs For Health and ATP Lab Protein Powder.

Super Nova of the Month: Bonar Bulger

Thu, 22 Jun 2023 14:16:04 GMT

Congratulations to our July SuperNova, Bonar Bulger!

Since the start of 2023 Bonar has refocused his efforts towards health and is currently in his best shape since starting with Nova many years ago. This year alone he has lost 5% body fat, increased overall fitness, decreased both his resting and overall heart rate and completed his first adventure race. In this race he showcased his athletic abilities, securing an impressive 19th rank out of 111 participants in his age group and completed the race with an astounding time of 1 hour and 25 minutes!

For those who do not know, a Spartan race is an intense obstacle course race where participants face obstacles, such as climbing walls, crawling under wire, and carrying heavy objects. These races push individuals out of their comfort zones, fostering resilience and personal growth while embracing the Spartan ethos of perseverance.

1) Congratulations on completing your first adventure (Spartan) race in June! You have not done a challenge like this before. What made you decide to take on this feat?

So, let me tell you a story. About a year ago, I had a pretty bad accident and tore my meniscus. I ended up in a wheelchair for a few days and eventually had surgery to fix it. After that, I was hobbling around for months, and it caused a real imbalance between my left and right side.

During that time, my son ran a 10K Spartan race and mentioned that one of the other dads did it too. You know how it is, my competitive side came out and I thought, "If he can do it, so can I!" That's when these two things came together. On one hand, I wanted a goal to help me focus on getting back in shape after the surgery, and on the other hand, I wanted to prove that I could run a Spartan race as I approached the big 5-0.

So, that's how it all started. I set my sights on that race and worked hard to get my body back in shape and prove to myself that I could do it (with the help of Nova, of course).

2) You've trained at Nova for many years but this year stands out amongst the rest. What made you decide to make 2023 a pivotal year and what key strategies or habits have contributed to your success thus far?

I can't pinpoint the exact moment when I decided that this year would be a game-changer for me (or even if I did). But what I do know is that it all comes down to this realization: someday in the future, I'll look back and wish I had the same energy, strength, and health that I have right now. I mean, think about it – one day, I'll take my last step, do my last push-up, and watch my last sunset.

So, I've made it my mission to make the most of every single day I have. And, as I grow older, this sense of urgency just keeps growing stronger. It's like a fire inside me, pushing me to live life today.

I've also got to give credit to the transformation program for setting me on this incredible journey – and trust me, I'm not getting paid to say that! Teaming up with Wentzel to measure and track my progress really opened my eyes to the different factors that impact my body, energy levels, and overall well-being. It's amazing how having someone by your side and understanding the ins and outs of your progress can be such a game-changer.

3) What positive improvements have you experienced in your life, such as enhanced mental well-being, boosted energy levels, or increased confidence, as a direct outcome of your transformation?

I've had my fair share of struggles, especially with depression in the past. But I've found that by focusing on a healthier diet and regular exercise, my episodes have become so much more manageable - in fact, non-existent. It's amazing to see the transformation in my mental well-being over the last six months – I'd say my diet has played a huge role in that.

I used to suffer from chronic lower back pain, too, ever since I turned 40. Sometimes, it was so intense that even a sneeze would make me collapse in pain. But now, that pain is gone. It's funny, though – when there's a physically demanding task like moving a couch, people who know me still say, "Oh, not Bonar – he has a bad back." It kind of bothers me because that's not who I am anymore.

You see, I could've continued down that path, and in some ways, it would've been easier. But choosing to invest in my health has made all the difference in the world. And as long as I'm still breathing, I plan to keep investing in myself.

Way to go Bonar, thanks for being a great inspiration!

Sleep Foundations

josh@novahealthclub.com (Josh Allen) — Wed, 14 Jun 2023 23:23:32 GMT

Understanding the Circadian Rhythm

Your circadian rhythm, or your sleep/wake cycle, is a 24-hour internal clock that regulates sleepfulness and wakefulness. Your circadian rhythm is controlled by a part of your brain called the hypothalamus, which is very sensitive to light. When your hypothalamus senses light, it sends signals to the rest of your body telling it that it's time to wake up. On the other hand, when it gets dark, your hypothalamus signals your body that it's time to wind down.
Another factor that affects circadian rhythm is temperature. Humans have evolved with temperatures dropping at night relative to day. Just like light, our body senses temperature and it has an effect on our sleep.
Cortisol and melatonin are the main hormones involved in the circadian rhythm process. In a perfect world, cortisol rises in the morning and then drops at night. Melatonin does the opposite. It's lowest in the morning and then gradually increases as the day goes on. That means, in theory, you wake up in the morning feeling energized, ready to go from cortisol. Then at night you start to feel sleepy and head to bed from melatonin.
Circadian rhythms have been critical throughout evolution, allowing animals (including humans) to prepare for upcoming changes to their environment. Today, research is charting the harms of disrupted circadian rhythm, such as sleep disorders, obesity, diabetes, depression, and bipolar disorder—not to mention difficulties concentrating and staying productive.

Physiological & Lifestyle Factors That Affect Sleep

High Cortisol
Cortisol is your ‘stress’ hormone. Cortisol is not bad but too much of it and at the wrong times is. Unfortunately we expose ourselves to more stress than what we evolved to be able to handle. When we have this chronic high level of stress, our cortisol levels become imbalanced which will disrupt sleep.
Cortisol is designed to wake us up in the morning. Altered cortisol levels can lead to you waking earlier than usual. Waking up at 3, 4 or 5am and not being able to fall back asleep can be a sign of high cortisol.
Lifestyle factors:
Mental stress such as deadlines, workload, arguments.
Emotional stress such as relationship problems, not doing what you love.
Physical stress such as poor diet, lack of sleep, too much physical exertion or injuries.
Blood Sugar Imbalances.
Being insulin resistant means that your cells do not respond well to insulin, a hormone needed to regulate blood sugar.
Insulin resistance and poor blood sugar balance can cause the kidneys to overwork, leading to more frequent urination at night which disrupts sleep.
Lifestyle Factors
Poor nutritional choices, typically processed high carbohydrate diets.
Lack of or poor quality sleep.
Poor Detoxification
Inability to effectively detoxify will negatively affect sleep.
The liver is responsible for detoxification and does most of its work at night. Therefore, if the liver is overworked or backed up from excessive toxic load, you will have trouble falling or staying asleep.
Lifestyle Factors
Consumption of water or food high in toxins ie: heavy metals, pesticides.
Environmental toxins ie: car or industry related pollution.
Direct exposure ie: careers with chemical exposure, cosmetics etc.
Digestion and Food Timing
Digestion is meant to slow down at night. Eating late leads to poor digestion by forcing it to work overtime. As a result you won’t sleep well.
Lifestyle Factors
Eating large/dense meals within 3hrs of bed time.
Alcohol can disrupt sleep too. It may help you fall asleep easier but it generally will lead to poor sleep quality and cause you to wake early feeling unrested.
Low Carb Diets
Low carb diets and regular fasting, especially for too long will disrupt sleep. It results in a reduction of serotonin; a sleep and mood neurotransmitter.
Low carb/calorie diets also affect the thyroid which regulates body temperature; a major part of maintaining healthy circadian rhythm.
Intense Training and Exercise Timing
Excess cardio, or workouts that are very long (more than an hour) put the body under excessive stress.
Intense exercise later in the evening will suppress melatonin and elevate cortisol making it harder to fall asleep.

5 Reasons To Prioritize Sleep

Sleep is probably the best and most underrated thing you can do for your health, well being and longevity. In our modern world with so many forces against sleep (TV, cellphones, workload, social pressure/commitments, processed foods etc) it is no wonder that our sleep suffers the way it does and why it is so challenging for us to get a good night's sleep. Here are 5 reasons why getting good sleep is essential to living your best life.

1.Repair and Recovery

Whether you are a professional athlete or office worker, if you want to perform well at your craft you must allow the brain and body to rest.
Between 10pm and 1am growth hormone repairs your body while the nervous system repairs from 1am - 6am.

2. Focus & Cognition

Good sleep can optimize problem-solving abilities and boost memory performance. Conversely, insufficient sleep has been demonstrated to hinder cognitive function and impair decision-making capabilities.

3. Energy

Most of us feel a sense of pride when we accomplish important tasks during the day. Having enough energy is essential to completing these responsibilities and feeling good about yourself.

4. Fat Loss and Muscle Growth

Insufficient sleep duration is linked to a heightened likelihood of developing obesity and experiencing weight gain. Sleep deprivation can also amplify appetite, leading to increased calorie consumption, particularly of sugary and fatty foods.
Up to 80% of the growth hormone is secreted at night, between 11pm and 1am. This hormone is responsible for stimulating growth and repair of every tissue in the body (including muscles), along with mobilizing fat cells.

5. Emotions and Social Interactions

Inadequate sleep loss reduces your ability to regulate emotions and interact socially. Being tired creates behaviors that may be out of character for you. Prioritizing sleep may be a key way to improve your relationships with others and help you become more social.

10 Essential Habits to Improve Sleep

People demonstrate sleep challenges in different ways. Trouble falling asleep, waking up in the middle of the night, snoozing a few times before waking up, waking up tired, etc. In some cases, people may not manifest specific symptoms. However, they realize how much better they sleep and feel when they start implementing better sleep related habits. So why do so many of us struggle with getting good sleep? There are many factors that play into having a good sleep, most of them lifestyle related and therefore within your control. Here are 10 lifestyle habits that you can change to improve your sleep.

Morning Light
Allow sunlight (natural light) to be sensed by your body each morning. Getting sunlight (prior to 10am) on your body (eyes and skin) when you get up in the morning wakes up your cells and shuts off melatonin production to reset your circadian clock for a new day.
If getting sunlight is difficult at certain times (because of weather, schedule or where you live), invest in devices that emit infrared light of specific (and safe) frequencies that have been proven to increase antioxidants, reduce inflammation, improve recovery and sleep quality.
Bed Time
Make it a habit to turn off your light by 10:30 pm at the latest. This allows your body to be sleeping by 11pm thereby taking advantage of the time when we release the most amount of growth hormone (which is essential for fat loss and muscle repair/growth).
Electronics Before Bed
Set a time after which you do not use electronics including cell phones, TV, computers, etc. 1 hour before bed at minimum. If you absolutely must use them after the deadline, use blue-light blocking glasses and manage how bright the screens are..
Electronics While Sleeping
When you sleep, there should be no electronics beside you, especially near your head. All electronics emit frequencies that your brain perceives, disrupting sleep quality. Make sure Wifi is turned off and consider charging your devices in a room away from where you sleep.
Dim Lighting
The days of relying on a setting sun to regulate our sleep cycle are gone because we live in a time where it is hard to escape artificial light. We can however control the amount of light we are exposed to. As the sun goes down, turn off some lights to create a dim lit setting in your home. This will help with melatonin production allowing your body to be ready for sleep. Spending an evening with a fire is another way that dim lighting can help prepare your body for bed.
Bat Cave
For a healthy circadian rhythm, it is ideal to sleep in a room that is pitch black. Remove electorics, LED lights and install blinds or curtains to prevent light from outside. If you can not control the light, wear a sleep mask for your eyes. Along with that, reducing/eliminating noise in the room will dramatically improve sleep quality. If you cannot control noise, wear ear plugs.
Temperature
Temperature has just as much impact on your sleep, as light does. The ideal temperature of your room should be about 60-68 degrees Fahrenheit (18 degrees Celsius. Sleeping naked helps the body reduce its temperature, inducing deeper sleep too.
Nutrition
If you have blood sugar/insulin imbalances, it will be very important to fix this first. Generally this would require eating a whole foods diet that is free of processed carbohydrates.
Finish eating your last meal, 3 hours before bed. If you need to eat closer to bedtime, choose something that is easier to digest such as a protein smoothie, banana or avocado.
Supplements
Basic supplements include high quality liquid fish oil and magnesium. These two alone will create improvements in sleep quality.
Calming Activities
Choose activities that help your nervous system turn on rest mode such as stretching, warm bath, drawing, reading or listening to relaxing music. Sitting by a fire is another great way to calm down and prepare the body and mind for bed.

Wake Times at Night and What They Mean

10pm - 1am: Reactive Hypoglycemia (sugar crash)

Usually an indication of insulin resistance and not being able to balance blood sugar levels. Some form of nutritional intervention would be needed here. For others, this could be from not eating enough food or high quality carbohydrates during the day.

1am - 3am: Liver Toxicity / Overworked Liver

The liver could be overworked / toxic for a number of reasons. Some of these may include exposure to chemicals, hormones, heavy metals, birth control, medications, painkillers, alcohol and smoking. Besides minimizing / eliminating these factors, improving nutrition and hydration will support the liver.

3am - 5am: Oxidative stress

Having a high concentration of oxidants in your system is a result of consuming too many inflammatory, sugary, processed foods and not enough variety/quantity of fruits and vegetables.

3am - 7am: Disrupted Cortisol Curve

Common for those who have a variety of stresses in their lives. The better you can manage the top stressors in your life, the faster you will sleep through this time slot. There are specific supplements that can help too if the basic sleep foundations do not work and you are unable to change the stressor.

If you would like more support to help you improve your sleep and energy contact us for information on our health coaching services.

Super Nova of the Month: Chad Moore

Sun, 04 Jun 2023 17:39:44 GMT

Congratulations to Chad, who is our Super Nova for June!

In only three months of training, Chad has lost almost 6% body fat. That is an incredible achievement! In order to achieve his goals, Chad overhauled his diet and lifestyle and is now consistently working out 4 days per week. Chad is an example of somebody ready to make changes, who created a plan with his Nova Health Coaches and has been executing this plan with great success!

We asked Chad a few questions to understand his fitness journey and time at Nova. Read on to find out what he had to say!

1)What motivated you to start your fitness journey with Nova Health Club?

I’ve always been involved with physical activity, but during Covid, the motivation lessened. However, witnessing my dad's positive transformation in mental health, physical appearance, and overall well-being at Nova motivated me to return to the gym!

2)Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference?

Workouts/Strategies:

I’m blessed at Nova to have two incredibly knowledgeable trainers who have structured my program to optimize muscle growth while reducing body fat. My job is just to show up. I’ve seen a lot of success in being fully transparent with my trainers regarding energy, soreness, and injury, as they always pivot to maximize each session and boost my motivation. The In-Body is also a great tool, it holds you accountable, and my goal is always to increase muscle mass, and decrease body fat, so whenever I eat, or workout – I always have that in the back of my mind that I will have to face the results! Mentally, having that information to see where you started is always a great way to motivate yourself. Consistency, along with aligning my fitness, nutrition, and sleep, has been crucial for my success.

Diets:

My diet is very simple. I try to eat as much protein as possible to stay full longer, feed my muscles, and ensure I have healthy carbs/vegetables with each meal. I love a good cheat meal, so my mindset is to ‘earn the meal’ by having a cheat meal or two on weekends and using the week to earn it!

Routines:

I’ve spent a lot of time with both Graham and Wentzel to ensure it’s not just nutrition or output when I’m there but ensuring my energy levels are optimal when showing up. Sleep and hydration have been my two big routine changes, I now take Magnesium-Glycinate before bed, and lots of hydration/electrolytes which have helped tremendously.

3)In what ways have you noticed positive changes in your mental well-being, energy levels, or overall confidence as a result of your improved fitness?

Having an outlet for stress and self-care is vital in my high-stress career. Nova has boosted my confidence, improved my mental health, and enhanced my ability to manage stress. It has reignited my passion for fitness, thanks to the supportive community, tailored programs, and focus on proper nutrition.

To Train or Not to Train (When You Are Sick)

josh@novahealthclub.com (Josh Allen) — Thu, 01 Jun 2023 18:14:21 GMT

It happens to us all at some point - we are on a roll with our workouts and then BOOM we get sick and the question crosses our mind - do I train today or skip the workout? On one hand, we want to stay on track and missing a workout can lead to a feeling of guilt that we want to avoid. On the other hand, the workout could make us stay sick and take longer to recover?

No one wants to stay sick longer than they have to, so knowing what type of exercise and intensity, if any, is important for healing your body and not making the situation worse.

Am I Even Sick?

Sometimes we are not sick but tired or suffering from something else like allergies. In cases like this, continuing with your workout plan could be a good idea. Depending on the severity of these symptoms, you will want to adjust your workout intensity. For example, if it is allergies then you could probably continue with your workout plan to some degree.

I’m Tired. Should I Workout?

Everyone is different and the feeling of ‘being tired’ needs to be evaluated based on the type of person you are.

There are those who move through life as high achievers, pushing the limits in everything they do. If you are this type of person and feel tired, you likely need a break. But don’t let that mean you need to skip the workout all together. While complete rest might be the right thing, perhaps a recovery workout that is low intensity like stretching or walking is needed.

Then there are people that need the motivation to get things like workouts completed. They require more push than others and find it easier to sleep in during the morning for example. If this is you, when you feel tired, chances are you should get moving anyway. You will find that once you start moving, exercise is exactly what you needed to get you out of the feeling of being tired.

I’m Definitely Sick. Should I Workout?

It depends on how sick you are. Knowing how sick you are will dictate whether you workout and if so, at what intensity. If you have a full on flu it is probably best to skip exercise altogether and focus on recovery. If flu symptoms are just coming on it can be hard to tell how sick you might get so in a time like this pass on anything intense and stick to something low intensity.

A common cold, like the flu can have a range of severities so you need to be the judge of what you can handle. You should practice restraint from vigorous exercise when you have a cold but generally you can probably handle some exercise at a low intensity. Exercise could be good for the sake of moving the body but don’t fall for the temptation of pushing it hard once the endorphins kick in. Chances are you then put more stress on the immune system which is focused on fighting the bug.

Can’t I Just Exercise to ‘Sweat it Out’?

No. This is a myth. Sweating during exercise, though great for detoxification, does not aid in the elimination of the virus that got you sick. Exercise, like being sick, is a stress on the body so you want to be careful of putting your body under more stress than it already has to deal with.

When you are sick, your immune system is working hard to help you recover from the illness. Therefore, stacking a stressful (intense) workout to ‘sweat it out’ on top of what your body is already dealing with is not a smart move for healing and recovery. Again, don’t be fooled by the ‘feel good’ endorphins released during exercise. The good feeling you get during exercise is temporary and you are likely to feel worse later for longer by extending your illness and impeding exercise recovery.

But I Need to Do Something!

Staying idle should be avoided unless you are very ill. Moving the body when you are sick is a great way to feel better and help with recovery. Walking and stretching are the easiest and best exercises to employ when you are under the weather.

Walking is good for your mental and physical health. If you can walk outside in fresh air it's even better. Fresh air and sunshine will help recovery. Take multiple short walks during the day if you can. Remember to stay hydrated especially if it is hot outside.

Stretching is also a great thing to do when you are sick because it is always low intensity and we often neglect mobility work in the pursuit of ‘intense workouts’. Stretching feels great, allows us to focus on our breath to decrease stress and helps our immune system to function properly.

If you play sports, forget competition and just practice a technical component in solitude like your shot. Alternatively, basic core and postural training are great options instead of games or anything intense.

Final Thoughts

Often being sick can be seen as a sign that we need to downshift gears. It allows us to practice rest and or recovery exercises that we often neglect in our fast paced modern lives. As much as it feels like we may be losing progress, missing one workout is not going to hinder progress in the long term.

Ground Turkey

Thu, 01 Jun 2023 16:22:16 GMT

Introduction

Adding high quality protein to your meals is paramount for good health. Turkey is a excellent source of lean protein that can be a nice change from ground beef. While turkey is already healthy, this recipe comes with extra ingredients like beef tallow, apple cider vinegar and ginger/turmeric to supercharge your health.

Make a batch or two of this ground turkey on meal prep day and add it to your weekly meals whether breakfast lunch or dinner. It goes well on rice, next to potatoes or with your favorite veggies. It is also an easy dish to travel with when you need meals on the go.

Servings

12oz of cooked meat (2-4 servings depending on the person)

Ingredients

1 lb of Ground Turkey
½ Onion (diced)
1 tbsp Beef Tallow (grass fed only) or Coconut Oil
2 Cloves of garlic
1 inch piece of Turmeric and/or Ginger
Salt and pepper to taste
1 splash of Apple Cider Vinegar

Directions

Using a cast iron skillet, heat up the oil until the skillet is hot but not so hot the oil is smoking.
Cook the onions until golden in color.
Using a ‘’Microplane’ grater, add garlic and ginger or turmeric to onions.
Cook the onion mixture for 30-60s (do not allow the garlic ingredients to burn).
Add the ground turkey. Stir it enough to not burn but allow not so much that you prevent ‘browning’ of the meat. There is ‘flavor in the brown’!
Add salt and pepper to taste.
When meat is thoroughly cooked, turn off heat and deglaze the skillet with a splash of apple cider vinegar.
Stir together and then serve with your choice of rice, potatoes and or veggies.
Tip: If using turmeric, make sure to add pepper. Pepper contains a substance that helps the absorption of curcumin (active ingredient in turmeric).
Enjoy!

Why These Ingredients?

Turkey:
Lean protein
B vitamins
Precursors to serotonin (neurotransmitter)
Beef Tallow
Healthy fats: palmitoleic acid, palmitic acid and stearic acid, and conjugated linoleic acid.
Fat soluble vitamins (vitamin A, vitamin D, vitamin K, and vitamin E)
conjugated linoleic acid can help with fat burning
Anti-oxidant (longevity)
Nourishes/hydrates skin
Garlic
Anti-inflammatory
Boost immune system
Reduce blood pressure
Improve cholesterol
Liver detoxification
Ginger
Anti-inflammatory
Anti-oxidant (longevity)
Lower blood sugar
Digestion
Brain health
Turmeric
Anti-inflammatory
Anti-oxidant (longevity)
Brain health
Lower risk of heart disease
Helps arthritis
Apple Cider Vinegar
Digestion (stomach acid)
Anti-bacterial
Help manage blood sugar

Proactive Concepts for Human Movement & Fixing Back Pain

Tue, 23 May 2023 13:28:07 GMT

How I Overcame Career Ending Back Pain

After 10 years of competitive track and field I finally hit my stride: I was crushing my long standing personal bests, won a national title, and earned the privilege to compete at international events. These results didn’t come without a cost. During my last two years of competing I endured crippling back pain that repeatedly sidelined training and was even starting to negatively affect my education and job. Some days pain was so bad all I could do was lie on the ground. After scraping by my last season of competition I knew I needed to make a change. I hung up my many track and field shoes and focused on my osteopathic training as well as my own health. Three years later I find myself on my feet every day working as an osteopath, and training for World’s Toughest Mudder, a 24 hour obstacle course race pain-free.

So what did I start doing differently?

First, I saw my osteopath regularly. Years of jumping off and hurdling with the same leg, and throwing with the same arm created more twists and turns in my spine than a plate of spaghetti. Until I corrected these I would never move properly, and as long as I wasn’t moving properly I would only be creating more problems for myself.

Second, I needed to make changes to my postural habits. If I’m so healthy and active, why am I in so much pain? The silent killer for active individuals is sitting. Working out and training your muscles is great but its physiological purpose is to strengthen those movements. Doing a big lift or going on a good run followed by a nine hour desk job causes those strained muscles to rebuild themselves in the seated position. This is as true for knee, hip, and back pain as it is for shoulder, wrist and neck pain. So I embraced the dynamic workstation. I built a sit-to-stand desk in my office, I frequently adjust the height of my treatment stool, and when I kick back to play some video games I switch between the couch, a swiss ball and standing.

The cherry on top for me was finding a means to stay active that I enjoyed that didn’t pull me back into body-destroying habits. This is going to be unique to every individual, but for me it was trail running and rock climbing. The softness of the trails was therapeutic to my traumatized joints, while the challenge of roots and bumps and hills challenged my strength, agility, and ankle stability. Rock climbing was a way to incorporate upper body and core strength, but as I improved it became a source of mobility and coordination training.

Final Thoughts

Being proactive about your pain doesn’t have to be time consuming, expensive, or complicated. What it requires is a plan and the discipline to see it through. Professional help makes sure your body will be receptive to change. A conscious effort on posture changes will help your body stay healthy and dynamic. This doesn’t simply mean get a standing desk and call it a day, this means get up and move around, sit down and rest your legs, and not stay in the same position any longer than an hour where it’s possible. What I tell my patients is “the next position is your best position”. To put everything together, find activities you enjoy that make you feel good. If it causes you aches and pains, first ask yourself why, then what can you do to fix it, and always be willing to ask for help!

Yours in health,

Chris Rochon, M.OMSc, BA Kinesiology

Four Pillars Health Inc.

Director, OSTCAN Ontario

Carbohydrate Cycling - A Sustainable Meal Plan Type For Fat Loss & Energy

josh@novahealthclub.com (Josh Allen) — Tue, 23 May 2023 13:19:36 GMT

There are countless meal plan types and fads, all of which make you wonder if you are doing the right thing. But there is one that stands out as being the most sustainable long-term approach for energy, fat loss, and healthy living. If you know how the human body works, you will agree that this meal plan is the best way to eat for our species type.

Introducing Carb Cycling

(Before reading this article, you must have a basic understanding of macronutrients - the nutrients our body requires for energy and to maintain structure and function. Check out this article first for a quick read on macronutrients).

Carbohydrates are the primary fuel source for our body and essential for energy and overall health. Unfortunately, carbohydrates have earned a bad reputation for making us fat. Yes, carbohydrates can make you gain unwanted weight, but so can excessive protein and fat. The only way carbs become bad is when we eat too much of them, the wrong kinds, or at the wrong time (which many of us do on a daily basis).

Now that we know carbohydrates are important, let’s take advantage of them by carb cycling - a meal plan method that considers the quantity and timing of carbs.

Carb cycling is all about changing or ‘cycling’ the QUANTITY of carbs throughout the week based on your activity level. Simply put, eat more carbohydrates on days that you are more active, and on days that you are less active, eat less carbohydrates.

Physique competitors and athletes naturally practice this method because they know that carbohydrates provide fuel for performance. The carbs they eat match their activity level, and they eat more carbs on or near training days to provide them with the needed fuel. Compare that to the average person who sits most of the day with little activity and eats a high amount of carbohydrates. This person, due to the lack of activity, does not require that amount of fuel. As a result, they eat unnecessary calories that end up being stored as fat.

When you think of the purpose of carbohydrates as being fuel, you will have a greater appreciation of how to eat carbs in a way that is both sustainable and beneficial to your energy requirements.

How to Implement Carb Cycling

The simplest way to carb cycle is to add more carbs on resistance-training (or high activity/intensity) days and fewer carbs on rest (or low activity/intensity) days. Let’s consider the below trainee’s lifestyle and activity levels as examples to see what a carb cycling plan would look like for them:

Trainee #1 - Low Activity Levels

Drives to and from work and sits at a desk 5 days a week.
Works out with a trainer (hard weights and intervals) 3 x/wk.
Weekends are spent doing errands, housework, and a Sunday hike.

The above trainee does not require a high carb diet except around his/her workouts and hike. Because this person is inactive 3 days a week, they require less carbohydrates for energy on those days.

Trainee #2 - High Activity Levels

Works as a gardener 4 days a week from 9-3pm.
Trains for triathlons 4 days a week and does 2 days of strength training.

Because of how active Trainee #2 is, they require many more carbohydrates than Trainee #1. Trainee #2 would not be able to perform well at work or in sports if they did not eat a high-carbohydrate diet. Furthermore, and interesting to note, Trainee #2’s demand for carbohydrates on their low day (rest day) is likely going to be higher than the low days for Trainee #1.

It's All About How Active You Are

For carbohydrate cycling to be effective in providing the right amount of energy and/or maintaining a lean body, the higher carbohydrate days should be on activity days that are intense. In other words - days that challenge the muscles to perform! Working out with weights, interval training, or long endurance training sessions will require more carbs and thus should be fueled with higher amounts of carbs.

Being moderately active by maintaining 10,000 steps a day generally does not warrant an increase in carbohydrates to fuel the activity (especially if you are carrying extra body fat). Walking at a leisurely pace or being on your feet doing errands as your daily activity does not have the same intensity as strength training or hard running. Therefore, with low-intensity activity, the muscles do not demand a high carbohydrate diet for energy.

If you were to eat a high-carb diet on a non or low-activity day, the carbs would probably not be utilized as energy the way they were designed to and will likely be stored as fat. This is where the problem of continuous fat storage occurs for the average person - due to low activity with little to no physical exertion at the same time-consuming high carbs (often processed and low quality) is a major cause of fat gain.

Carb cycling, therefore, is about earning your carbs. If you want to eat more carbs, well, you better lace up those sneakers and exercise more.

Considerations and Final Thoughts

The carb cycling method is a sustainable meal plan type because it provides the required energy to match our activity level and fuel muscular contraction vs store excess amounts as fat. It is also an easy plan to follow as long as you are conscious of your activity and what you eat.

While there are cases where someone with specific goals or lifestyle scenarios may not benefit from a carb cycling meal plan, it is generally one of the best meal plan types for most people. It is an easy method to follow to help manage caloric intake, provide the right amount of fuel and to maintain a lean body.

Is a carb cycling meal plan right for you? If you are curious about a meal plan that fits your energy demands and goals, email us about our customized meal plans and nutrition coaching.

Super Nova of the Month: Brendan Moore

Fri, 05 May 2023 22:19:20 GMT

Congratulations to Brendan who is our Super Nova for May!

Brendan has been training at Nova since October 2022 and has made amazing progress in the last 6 months! Not only did he get stronger and fitter through hard work in the club, but also through our Transformation Health Coaching program which gave him the edge to change his lifestyle outside of the club as well.

Brendan is proof that a busy working professional can make significant progress through commitment and consistency. Since joining our community Brendan lost 5% body fat, gained 6lbs of solid muscle whilst working out 3-4 days per week, participating in our Transformation Health Coaching Program.

Congratulations Brendan! We're so proud of you and we all feed off your positive energy! We’re excited to see what you do next.

Becoming Insulin Sensitive

josh@novahealthclub.com (Josh Allen) — Thu, 04 May 2023 15:28:04 GMT

Understanding Insulin

When we eat food the pancreas releases insulin. The function of insulin is to regulate glucose (sugar) in the blood from the foods we eat. As we eat food and it breaks down into sugar, insulin acts like a shuttle. It helps glucose enter the body's cells to be used for energy. If all the glucose is not needed for energy, some of it is stored in fat cells and in the liver as glycogen. As sugar moves from the blood to the cells, the blood glucose level returns to a normal between-meal range. The more sugar pumping through our blood, the more insulin is needed to regulate it.

Insulin Resistant vs Insulin Sensitive

The continued release of insulin in response to the foods we eat, to balance blood sugar, ultimately leads to fat gain and insulin resistance. People with excess body fat tend to be insulin resistant whereas lean people tend to be insulin sensitive. Insulin resistance is when the body has to release more insulin to bring blood sugar levels down after consuming the same amount of carbohydrates, than if a body was insulin sensitive.

Metabolic Symptoms of Insulin Resistance:

Sugar cravings.
Waking between 11pm and 1am.
Feeling hungry after a big meal.
Severe fatigue.
Depression.
Atherosclerosis

Physical Symptom of Insulin Resistance:

Fat stored in the upper back and love handles.
Tough or ‘marbling’ of the skin.
Eyes with dark circles.
Loss of muscle mass or difficulty putting on muscle.
Reaching muscle fatigue faster during exercise.

Becoming insulin resistant is a precursor to developing type 1 diabetes which is when our pancreas makes no or very little insulin. Therefore the goal should be to become insulin sensitive by controlling lifestyle factors such as carbohydrate intake and activity levels. Controlling carbohydrate intake is more than just decreasing the amount of carbohydrates we eat. Whenever we remove a food that provides needed calories we should replace it with other foods.

When the goal is to improve insulin sensitivity, the nutritional strategy is to incorporate more protein and fat into the diet while decreasing carbohydrates (especially ones that raise the blood sugar fast). Fat and protein are two macronutrients that play a vital role in becoming more insulin sensitive, balancing blood sugar and burning more fat.

Carbohydrates

In order to better manage our insulin, we need to have better control over the amount and type of carbohydrates we eat. First let’s consider the type of carbohydrate - if you are insulin resistant, you want to avoid high glycemic carbohydrates like sugar, fruit or white flour and choose low glycemic foods like brown rice, squash or sweet potatoes. As for amounts, this will vary per individual based on body composition and activity levels. A leaner person that does regular vigorous exercise will be able to eat more carbohydrates. A person with excess body fat who is not exercising at all should eat much less.

Protein

People with a protein deficiency are at increased risk of becoming insulin resistant because they eat so many carbohydrates. If you wish to regulate insulin, decreasing carbohydrates while increasing protein is a smart way to go. An easy meal to consider modifying is breakfast because what you eat during the first meal of the day, sets the hormonal trend for the day. Eating a breakfast of high carbohydrates will signal the body to elevate blood sugar (glucose) all day therefore craving and eating more. Eating a protein rich breakfast on the other hand will keep blood sugar levels balanced and decrease the amount of insulin released.

Fat

Similar to protein, most people overeating carbohydrates are also not getting the proper amounts of healthy fats. As you decrease carbohydrates to become more insulin sensitive, you naturally decrease calories that your body was using for energy. Therefore, when decreasing carbohydrates we must increase the amount of fat to provide us with the calories to sustain energy during the day. Simply eating protein by itself will not provide us with the energy we need and will result in us reaching for carbohydrates for energy (and most likely the wrong kind of carbohydrate).

Summing it Up

For most people, carbohydrates provide most of our needed calories and when we decrease carbohydrates too much we potentially end up with the problem of undereating (undernourishment). Therefore we must remember to replace them with other foods that are high in protein and healthy fats. Starting the day with a breakfast high in protein (ie: ground turkey) and healthy fat (ie: avocado) is a great way to set the blood sugar for the day as well as provide fuel for energy and focus. Eating a high carbohydrate breakfast (ie: bread, bagel, cereal, oatmeal) is a sure way to cause tiredness, a lack of focus and perpetuate or create insulin resistance.

The more active and leaner you are the more you can tolerate carbohydrates into the diet. Pairing your carbohydrates with intense exercise is one of the best ways to manage insulin and live a lean lifestyle. As you improve your insulin sensitivity and lose body fat, you can slowly start to increase the carbohydrates you eat.

If you would like to learn more about how to improve your insulin sensitivity, blood sugar and fat metabolism check out our Transformation Health Coaching program.

To download the PDF for this article click HERE .

An Introduction to Macronutrients

Wed, 26 Apr 2023 16:58:58 GMT

What are Macronutrients?

Our bodies use macronutrients each day for fuel and anabolic growth. They are carbohydrates, protein and fat. Unfortunately, most people have little awareness of macronutrients or how to create a healthy nutrition plan with them in mind.

On top of that, there are common misconceptions about macronutrients such as fat being bad, carbohydrates make you fat and too much protein is harmful. All of this leads us to be even more confused about our nutrition.

Not to worry, in this article we will look at each type of macronutrient and why it is so important for our health.

1) Carbohydrates (Carbs) = 4 kcal/g

Within the body carbohydrates are also referred to as sugar, blood sugar, glucose or or glycogen. This article uses these words interchangeably and should be understood as all meaning the same thing - carbohydrates.

Carbohydrates have gotten a bad rep in the last few decades. So much that the ketogenic diet, with its next to zero amount of carbohydrates has become all the craze. The truth is that carbohydrates are not bad. They can however become a problem when they are abused by eating too many or the wrong kinds or at the wrong times. Some common problems stemming from abusing carbohydrates can be fat gain, blood sugar imbalances, poor metabolic health and an increased risk of heart disease.

Carbohydrates are a necessary fuel that the human body needs for energy. Our brains run entirely on glucose and our muscles prefer readily available stored carbohydrates for intense exercise such as weight lifting. During any vigorous physical activity, if carbohydrates are not available, the body will break down muscle protein into glucose for fuel. Fat, while also being a source of energy, is not used at high training intensities due to the efficiency of turning it into fuel. Rather, fat is a better fuel for low intensity exercise such as walking or simply providing energy while sleeping.

The more active you are - especially higher intensity physical activity, where your

heart rate goes up, the more you need dietary carbohydrates to fuel the muscles and

prevent muscle protein breakdown.

How Much?

It is hard to give exact carb amounts as our metabolism and physical activity levels differ from person to person. A passive person can start somewhere around 40% of daily dietary energy coming from carbohydrates. A very active person - endurance athletes, for example - might have 70+% of their daily energy coming from carbohydrates. Most of us fall in the middle of that spectrum. Around 50% of daily energy coming from carbohydrates is a good starting point for the average person.

When we eat carbohydrates, they are stored in our muscles and liver. Anything extra will be stored as fat (our body's safety mechanism to ensure survival when there is no food. Think about hibernating bears for example). Many health problems come from being inactive and consuming too many of the wrong carbohydrates at the wrong time. Unlike bears, humans seem to never stop eating and we pack on fat because the carbs we consume never get to become fuel. Carbs are necessary for optimal health but when we abuse them that is when carbohydrates can become ‘bad’.

3 Types of Carbohydrates

i)Simple Carbs

Simple carbohydrates are ones that raise the blood sugar fast. This includes candy, fruit, juice, soda pop and even milk. It is very important to not over consume these foods as it will have disastrous outcomes on blood sugar and insulin (the hormone needed to move blood sugar to cells). Simple carbs generally have a high glycemic index which means they raise the blood sugar fast. These foods should be limited or strategically used.

ii)Complex or ‘Starchy’ Carbs

These foods generally have a lower glycemic index (raise the blood sugar slower) and include breads, pastas, rice, beans, squash and potatoes as examples. Beware that foods like white bread or white potato will raise the blood sugar much faster than whole grain bread or sweet potato because of their higher glycemic index.

iii)Fibrous Carbs

Fibrous carbs have a low glycemic index because of their low carbohydrate and high fiber content. These are typically vegetables. You can eat as many veggies as you want with next to no negative outcome on blood sugar or weight gain. Because veggies have a lot of water and fiber you will find it very hard to overeat this type of carbohydrate.

Summing Up Carbohydrates
While most people should reduce their carbohydrate intake, eliminating them completely is not always the best way to fat loss or better health. Your carbohydrate intake should be based on your current body composition, genetic type, hormones, sleep and exercise training. Do not be afraid of carbs. Besides fast energy, carbohydrates can help lower stress hormones, improve metabolism, support deeper sleep and increase training performance.

2) Protein = 4 kcal/g

Protein is the building blocks of our body, especially muscles! Muscle mass is not just for athletes or bodybuilders but for everyone! Muscle mass is what burns fat and keeps you functional as you age. The unfortunate reality however is that we live inactive lifestyles and consume high carbohydrate diets. This results in loss of muscle mass, slower metabolism and accumulation of body fat mass and ultimately disease.

No matter your goals or your age, getting enough protein is paramount to maintain muscles for good health. The more muscle mass you have, the healthier and more functional you will be. People with less muscle mass are more likely to die prematurely.

Other Benefits of Protein

Thermic Effect
All macronutrients when digested and utilized require metabolism to pick up. Protein is harder to absorb so the body requires more energy to digest and use protein. One of the benefits therefore of eating more protein is that your metabolism naturally increases.

Increased Satiety & Improved Blood Sugar
If you ever have eaten high carb foods on their own without protein you may have noticed that you are hungry soon after. This is because the carbs without protein and fiber are processed quicker and result in a higher blood sugar spike. Protein on the other hand is digested slower, controlling the blood sugar spike response and keeping you feeling satiated for longer. If you often feel hungry an hour or two after eating high carbohydrate meals, add protein! You will have better blood sugar levels, be full longer and with more energy.

Protein Sources
The best types of protein come from animal sources. That includes the basics like beef, pork, chicken, eggs and fish. Other common sources include dairy and legumes. When choosing your source of protein it is important to consider these things.

Meat

Where does your meat come from? Most meat protein that is available comes from industry raised animals who are often treated poorly and pumped full of hormones and antibiotics. These factors lower the quality of meat you consume. Try to find local farmers who care for their animals the way nature intended. You will end up consuming a higher quality meat with more vitamins and minerals and less toxins.

Legumes (Beans)

If you are trying to reduce your carbohydrates while building muscle on a diet high in legumes you could be in for a challenge. Legumes have protein BUT they are primarily a carbohydrate source. Furthermore, because of the carbohydrate structure of legumes, some people may experience digestive issues while increasing their protein intake with legumes. Legumes are great sources of other vitamins, minerals and fiber so including them in the diet has many benefits beyond a source of protein.

Dairy

Like meat, you must also consider where your dairy comes from. Dairy products have a lot of protein but also come with carbohydrates and fat depending on the type of dairy. Therefore if you are trying to get all your protein from cheese, you are also consuming a lot of fat. Dairy therefore is a food like legumes that pack other macronutrients and that some people have a digestive intolerance to.

How Much?
If your goal is to build or maintain muscle while burning fat, protein is essential! You will need approximately .9 to 1g of protein per pound of body weight. Getting this amount is easiest with animal protein. Supplementing with protein powder can help especially for the vegetarian or vegan.

The amount needed will vary based on body size, activity levels and personal goals. In general, women who want to build/maintain their muscle mass while burning fat should eat 3-5 oz of cooked protein per meal. Men with the same goals should eat 4-6 oz per meal.

Eating this amount will allow you to feel satiated longer, build muscle mass, increase metabolism and provided the carbohydrates per meal are in the right amount, maintain good blood sugar levels.

3) Fat = 9 kcal/g

Fat is as important in our diet as carbohydrates and proteins. When you eat fat it does not mean you are putting on fat. Fat is an energy source as well as a vital nutrient for proper cell functioning.

Many fats are hidden in foods. Whole foods such as meat, avocado, nuts and seeds all come with fat and are always better than fats hidden in junk food like chips or cookies. Fats that we are more familiar with are the ones that are either liquid or solid at room temperature like olive oil, butter or beef tallow.

Saturated Fats

These are solid at room temperature and include common foods such as butter, coconut oil or animal fat (lard, tallow). Saturated fats have a bad reputation as being the cause of arteries being blocked by plaque (this is not entirely true and related more to metabolic syndrome and inflammation and is a separate topic on its own). The fact is that saturated fats are an essential part of the diet needed for hormones, cell building and processing fat soluble vitamins.

Unsaturated Fats

Are typically liquid at room temperature. They include vegetable oils like canola or olive oil as well as omega 3 oils found in fish. Most plant based oils are omega 6 fatty acids. The typical modern diet is too high in omega 6’s and needs more omega 3’s. Pre industrialization, humans ate a ratio (omega 6 to omega 3) of 2:1 to 4:1. These days we are eating a ratio up to 16:1! Much of this can be blamed on the overuse of vegetable oils in processed foods.

Using Fat for Fat Loss
When trying to lose fat, we need to consume the right amount and types of fat. Anyone who has tried to follow a low fat diet as a way to burn fat will know that it is not sustainable. Incorporating fat is essential to getting the right amount of calories our body needs, for health and fat loss.

For someone who is overweight who consumes a lot of carbohydrates, one of the best ways to use fats to burn fat is to start the day with it. Pairing it with protein at breakfast is a common fat loss strategy ie: meat and nuts or eggs and avocado. Instead of carbohydrates at breakfast (cereal, toast, juice, sugar in coffee) that will spike blood sugar, fat at breakfast will better prime the body to better metabolize fat. Incorporating fat and protein while lowering carbohydrates is one of the best ways to improve insulin sensitivity, blood sugar levels and mental energy.

Summing Up Macronutrients

All three of these macronutrients are essential and needed in different quantities depending on goals, lifestyle and genetic type. Some people are designed to eat more carbs while others respond better to more protein and fat. This is sometimes referred to as the Primal Pattern Type. Interested in knowing your Primal Pattern Type? Click HERE to do your own Primal Pattern assessment. If you need help, feel free to email Josh@NovaHealthClub.com for support or for interpretation of your results.

If you would like to explore how macronutrients could be better balanced in your own personal plan, check out our Transformation Health Coaching programs.

Transformation Coaching - Frequently Asked Questions

Sat, 15 Apr 2023 17:22:28 GMT

What is Transformation Coaching ?

Like personal training, you work with a qualified coach who in addition to fitness has an in-depth understanding of health including, nutrition, mental health, stress management, digestion, metabolism, fat loss and more. Transformation coaching identifies the nutrition and lifestyle strategies to help you transform how you look and feel.

Is it all About Weight Loss?

No. But the amazing thing is that weight loss (fat loss) is a natural result of the program. The human body’s natural default is to be lean and healthy. Modern lifestyles unfortunately take that away from us. When you change your health from the inside out, naturally you burn fat and develop into a leaner healthier body.

What Other ‘Transformation’ Changes can I Expect?

Everyone who does Transformation coaching has experienced better sleep, energy, focus, digestion and mood. You can also expect less energy crashes, sugar cravings, brain fog, constipation, bloating, allergies, skin issues and more. These transformations and more will literally change your life.

How Long Does a Transformation Take?

Most people see and feel immediate results in just weeks. But for a full transformation to happen you want to give yourself at least 6 months depending on where you are starting from. Remember, that poor health and fat gain also did not happen overnight but rather over months and even years.

I’m Committed to my Health - Can I Speed Up The Process?

Transformation requires lifestyle change. While being committed to your health is a great part of mindset, it is very different from being able to execute lifestyle changes and habits for success. For meaningful changes to occur in all aspects of your health, meaningful changes in all aspects of your life are required. This can be a challenge for most people and is why having a coach and community is so important. For transformations to be sustainable, the process should be both enjoyable and realistic. Therefore the speed of your results really depends on you and how well you can execute and maintain the habits needed. Few people can take everything and implement it all at once without stress. Most people on the other hand need to stack habits one after the other over time. Think of it like progressing at anything - you start with the basics and build each day and week to be better than the last while implementing new strategies.

I Already ‘Eat Healthy’ Is This For Me?

We hear this a lot! ‘Eating healthy’ is very subjective and often has nothing to do with what your body needs. Our preconceived notions of ‘healthy eating’ are an accumulation of information that we have gathered over the years from sources that do not know anything about our body or our goals. While you may think you are ‘eating healthy’ you are likely not eating what you should. If you are not at your health goals, then chances are your ‘healthy’ routine is not working the way you want it to be.

Who Is Transformation Coaching For?

This program is for anyone who has not reached their health goals or who may not even know that their health could dramatically improve. If you have trouble losing stubborn fat, this program is for you. If you have energy crashes or struggle to focus through the day this program is for you. If you have digestive trouble such as bloating, gas or burping, this program is for you. If you have mood swings or are irritable this program is for you. If you live an overly busy or high stress lifestyle this program is for you. If you want to perform at your best and be the best version of yourself this program is for you.

Who Is Transformation Coaching NOT For?

If you can not prioritize your health next to your family or career this program will not work. If it is not a "Heck yes, I need this!" than it is not the right program to begin. For transformation to happen, there needs to be the full commitment and trust in the process along with communication and submission of metrics such as body composition and foodlogs.

What is The Process of Transformation?

Everybody is different therefore starting with health intake forms allows your coach to determine where you are at, what you need and the best course of action to take. The three phases of transformation are 1)Foundations, 2)Optimization and 3)Performance. Foundations can take 2-12 months to complete depending on the person. Once you have a solid grasp of the foundations, you move to optimize and finally the performance phase is the highest level you can achieve. Most people join our Transformation program for the Foundations and many of them never have expected that they will move to optimization or performance.

What Will I Learn in The Foundations?

The foundations are all about healing. Healing the digestive system and nurturing your mindset are key to you being able to see results and sustain them. The topics we cover in Foundations are: Mindset, Inflammation, Digestion, Whole Foods, Supplements, Sleep, Primal Pattern Type, Sleep, Stress Reduction and Activity.

Sounds Great But How Much Does It Cost?

The average client works with us for 6-12 mos. A 6 month investment will be in the high 4 figure range for 1on1 coaching. The group coaching program will be slightly less.

Is There a Cheaper Option?

No. We understand that not everyone has the required income source but everyone is capable of being resourceful. Health should never be looked at as cheap. It’s simple - how much do you value your health? If you place great value on it, you will likely invest more into it. The less you care about improving your health the less you will invest in it. This program is results oriented and requires your commitment along with dedicated qualified coaches. When you spend more, you invest in the best, are more likely to follow through and get the results you want.

Ready to speak to a coach about taking the next step? Register HERE for a FREE 15 minute discovery call.

Super Nova of the Month: Rosalind Messer

Sat, 15 Apr 2023 17:04:43 GMT

Congratulations to Rosalind who is our April 2023 Super Nova!

Ros has been training at Nova for many years now! She has recently taken her wellness to the next level by making lifestyle changes through our Transformation Health Coaching program alongside training. Ros is proof of how you can maximize results by combining both fitness, nutrition, sleep and stress management coaching.

Since starting the Transformation Program with coach Mike in November, she has lost over 20 lbs, improved her digestion, sleep and overall quality of life. She's feeling less stressed with much more energy.

Congratulations Ros! We're so proud of you and can't wait to see what these new great habits do for you in the long run!

Using TPI Analysis and Training to Improve Your Golf Game

Sat, 15 Apr 2023 14:10:26 GMT

Benefits to Working with a TPI Certified Coach

Are you ready to take a swing at improving your golf game? Let us help with Titleist Performance Institute (TPI) Golf Performance Training, guaranteed to improve your mobility while creating a consistent, smooth and powerful golf swing!

Swing Consistency

Tried working with a Pro but your swing still feels off? A TPI Golf Coach addresses the problems BEHIND the swing!
A vast majority of golfers will have many of the 12 swing faults, let us work with you to identify and eliminate the faults you are experiencing.
The prescribed program is based on your assessment therefore is individualized - no cookie cutter workouts!

Mobility

Most people’s swings are limited or inconsistent because of injuries or restrictions that they have in their body.
A TPI coach will create the exact plan of mobility drills that you need to improve your swing and gain more in your drive.
At home or pre game mobility work can be completed between sessions to further improve your game.

Daily Life

Tired of feeling sore after a round of golf? This program will not only improve your swing, but it will prepare your body better for moving around the course and your everyday life.
By addressing the movement issues, you will notice improvements in all aspects of your life. If you have tight hips you probably feel them more than just in your golf game. Imagine getting in and out of the car with no restrictions or pain!
Less movement restrictions = better quality of life.

Until May 15, 2023, get a ‘Fore Pack’ of TPI Sessions that includes a swing assessment and biomechanical analysis, plus 3 golf focused training sessions for $500 +HST.

For more information on the TPI assessment training process click HERE or email Info@NovaHealthClub.com or talk to your Coach to register today!

Titleist Performance Institute (TPI) Golf Coaching!

Fri, 03 Mar 2023 15:51:47 GMT

Are You Ready for the Golf Season?

Let us help you prepare for the season and improve your golf game. Graham is a certified Titleist Performance Institute Coach and is ready to get you playing your best round! We have created a program that is dedicated to improving the mechanics in your swing to help improve your game and minimize injury.

We are excited to let you try this new service by converting a Training Session to a TPI Golf Session.

Here is how it works in just one hour:

First, we do a thorough postural analysis from head to toe. This identifies any structural imbalances that you may have and any flaws that may be present in your body's structure that would result in certain swing faults.
Next, we break out your clubs and analyze your swing characteristics based on the 12 most common issues with most golf swings. We use advanced video technology to break down any inefficiencies with your swing and complete an in-depth before and after comparison. Did you know that the mechanics of a golf swing can be causing the pain that you experience on a regular basis?
After both the postural and swing analysis, we build a program specific to helping you move better by addressing your individual areas of concern. Once you're moving better, the faults in your swing will be eliminated and your swing will improve!
We then retest everything at the end of each session to show you your improvements.

Inquire today by emailing: Info@NovaHealthClub.com , or calling us at 905-582-3730

*Online Sessions are not applicable for this promotion. Limit one trial session per member.

Super Nova of the Month: Veronica Guglietti

Fri, 03 Mar 2023 15:51:42 GMT

Veronica is a prime example of someone who not only puts in the hard work but continues to challenge herself to further her progressions!

It’s been a year since Veronica started at Nova training 2x/week. In a year’s time Veronica has ramped up her training to 3x/week and made her health a priority by entering our Transformation Health Coaching program. With her dedication and commitment, Veronica has experienced some pretty incredible changes including losing 10lbs, gaining strength and feeling even better than before!

We applaud Veronica on her current success and look forward to seeing her achieve more as she continues to push herself in 2023.

Congratulations Veronica, you are our Super Nova of the Month!

FST March Break Promotion

Fri, 03 Mar 2023 15:49:51 GMT

This March Break, Take Some Time For YOU!

From March 13th to March 18th take advantage of a 50% savings by booking in and reaping all of the benefits. If you haven’t tried FST - now is a great time to feel the difference it can make with your training!

1-Hour Session - $65 + hst

30-Minute Session - $45 + hst

Book in today at the front desk or by emailing info@novahealthclub.com .

Limit 1 session per member. The session must be redeemed the week of March 13th-18th 2023.

What is Fascial Stretch Therapy?

Fascial Stretch Therapy (FST) is a form of assisted stretching that has the ability to improve mobility and flexibility in your muscles and surrounding fascia. FST utilizes traction, circumduction and the oscillation of joints and connective tissues in practice. Rather than focus on isolated muscles, FST broadens the scope focusing on fascia lines and nets throughout the body which encompass muscle, organs and nerves.

What are the Benefits of FST?

Stimulate the parasympathetic nervous system which restores the body to a calm and composed state
Reduce or eliminate stress
Improve flexibility and range of motion
Improve posture and mobility
Decrease joint aches and pains
Improve overall circulation and increase blood flow to muscles (shorter recovery times)
Reduce muscle tension and risk of injury

Who can Benefit from FST?

Absolutely everyone from the most sedentary to high performing athletes can benefit from FST. If you are experiencing tight hips, spend most of the day seated, lack range of motion in your joints or are trying to improve your game, FST would benefit you.

Implement FST Into Your Health Regime Today

So what are you waiting for? Book an appointment today and feel the benefits immediately as you climb off of the table and reap the benefits in the days to follow.

Learn To Lift, Learn to Live

Thu, 02 Mar 2023 18:52:25 GMT

Are You Staying in Town This March Break and Looking For Something to Keep Your Kids Engaged?

If you want to ensure your child stays active while still learning on the break, look no further: our Learn to Lift, Learn to Live program has a lot of offer in a short period of time.

Our Learn to Lift, Learn to Live program is designed for the young adult or anyone new to exercise who is wanting to learn how to lift, eat and recover correctly. We focus on teaching you proper exercise form, technique, and the basics of nutrition, sleep, mental health and stress management.

We are excited to offer this program at a discounted rate of up to 28% off to get your kids moving this March Break! Sign up for an hour session, half-hour, or even a doubles session with one of our coaches!

1-Hour Sessions:

1 session - $112 + hst
2 sessions - $210 + hst
3 sessions - $288 + hst
4 sessions - $360 + hst

Half-Hour or Doubles Sessions (double sessions are cost per person and one hour in length)

1 session - $74 +hst
2 sessions - $138 + hst
3 sessions - $194 + hst
4 sessions - $240 + hst

Let us introduce health and fitness to the young adult in your life and teach them the fundamentals to set a foundation for the rest of their lives.

Call the front desk or email info@novahealthclub.com for more information or to sign up today!

* These prices are only valid for the week of Monday, March 13th, 2023 - Saturday, March 18th, 2023.

Understanding Habits and How to Make Them Stick

Sun, 29 Jan 2023 23:18:58 GMT

Have you ever wondered why making new healthy habits stick (for the long term) is often challenging? The answer lies in understanding the anatomy of a habit and behavior change.

There are Three Layers to Behavior Change:

1) Outcome/What

This is the goal you want to accomplish. It could be to lose weight or even to read more.

2) Process/How

This is how you will accomplish this new goal. This is the actual habit or the act of doing something that results in the desired outcome.

3) Identity/Why

This is the reason for doing something to accomplish your goal. Having a firm grasp on your why is the true secret to sticking with your habit. To learn more, continue reading below.

Outcome Based Habits

The usual way most of us approach goal setting is to identify the outcome, or the desired result we want and then determine how to make it happen. For example, if you want to gain muscle mass (the outcome) the way to make it happen is through resistance training, eating healthy and recovering well (the process). This leads to outcome based habits and is the usual way most people tackle their goals.

Oftentimes we have great intentions to reach our goals and set forth with our new habits and everything is great until we stop without our goals being achieved. The problem is that we were too fixated on the goal without having an appreciation for the why behind the goal. Without knowing your why and really believing in it, habits just won’t last long enough to reach your goal.

The problem with outcome based habits is that they are powered by willpower and self discipline. Both are important characteristics for any goal driven person especially in the early stages of forming habits in order to build some initial momentum. However, at some point, having to muster up the strength each day to continue with our habits becomes more draining than motivating and we stop.

A great example of this is in the world of healthy eating. Most people take on healthy eating for a desired outcome like fat loss but after a short period of time, they stop because it is too hard to cook three meals a day or because they can no longer say no to foods they are trying to avoid.

Most of us at some point in our lives have found ourselves quitting the healthy habits BUT if we understand identity based habits, we will be less likely to throw in the towel and quit those habits we need to keep in our lives.

Identity Based Habits

For our habits to endure the test of time so that we reach our goals, we must look at our habits being fueled by our identity and know the why behind what we are doing. In other words, we should ask ourselves the question: why are these goals (outcomes) important to me that them worth doing? Or put another way, how will these habits shape who I am and who I wish to be?

In the example of someone wanting to lose fat weight, the why could be to avoid medication or to be a positive example for their children. This helps that individual to formulate an identity for themselves that then fuels the habits that need to happen.

When we identify ourselves as being a better version of who we currently are, it changes the neural networks in our brain that make it easier for us to begin and maintain the habits towards that vision. Whatever your goal is, think about the type of person that has those goals and identify yourself as being that same type of person.

By constantly reminding ourselves of the why and picturing ourselves as the person we wish to be, we rewire our brains to believe it is possible. This creates the mindset needed and with better mindset, we increase the likelihood of maintaining the habits and processes required for the goals or outcomes to be achieved.

If you want to lose weight for example, identify yourself as a healthy person who eats nutritious food and exercises regularly. When you identify yourself as that type of person already, it helps make habits stick longer because the actual habits that healthy people do are not just habits but a lifestyle.

Create a Vision Board

Many successful people have vision boards in their home or offices. Vision boards can be a wall or bulletin board with pictures of future goals to motivate you. If you want to have a lean body, it could be a picture of the lean body you wish to have. If it is energy you seek, it could be a picture of someone on top of a mountain.

Vision boards remind you of your goals, who you are and who you wish to become. They are reminders that can help you shape your identity and they provide a much more powerful fuel to maintain habits compared to will power and self discipline.

Final Thoughts

When people want to improve, they often do not consider identity change and focus on outcome based habits. They are less likely to reach their goals because outcome based habits require you to constantly exercise will power and self discipline which goes against who you are.

Identity based habits work because they help make the process become a lifestyle. When habits become lifestyle you reach your goals much easier. Only when you believe your identity is connected with the process will the outcome be achieved.

Looking for support to help you make your own healthy habits? Contact us about our 1on1 or Group Health Coaching programs. See HERE for more details.

RESOURCES

This article was inspired by Simon Sinek and James Clear.

Simon Sinek - The Golden Circle

James Clear - Atomic Habits

Super Nova of the Month: Jane Mason

Thu, 12 Jan 2023 21:17:43 GMT

Right from the start, Jane has been an inspiration. Although she experienced many health setbacks delaying her journey, when the time was right, Jane began and she’s been reaping the benefits since!

Jane has been consistently training since February 2022. Every session she enters the club with a positive attitude and a dedication to improving herself. She has surpassed expectations she’s had for herself as she continues to work hard. Even outside of the gym, Jane implements functional movements to aid in her day-to-day living.

She is a true inspiration and role model for our community! What a fitting time to celebrate Jane on her one year anniversary with Nova Health Club! Thank you Jane for trusting us with your health. Congratulations, you are our Super Nova of the Month!

Four Reasons To Choose Online Personal Training

Sun, 01 Jan 2023 15:08:55 GMT

Here are the Top Four Reasons to Choose Online Personal Training

Save Time

Less driving allows you to make the most of your precious time. Rather than having to find time to commute in addition to your workout, you can now workout any place that has an internet connection. If you are a busy individual that struggles to find time to reach the gym, online training is the solution. Training with a professional online allows you to save even more time as it takes the guesswork out of your workouts, making your exercise time more efficient.

Contactless Training

While we believe exercise is as essential as shopping for groceries, many people are uncomfortable going places during this COVID pandemic. For any person who wishes to start exercising or keep up with their program but not having to do it in a gym, online personal training is the perfect solution. A foundation of personal training is the personal interaction with another human being and while ‘spotting’ can not be done virtually, the quality of personal connection still exists and can be nurtured online.

Save Money

The investment for online training is less than in person training. Training in a health club comes with additional costs to maintain the club - everything from rent to electricity to towels. While club amenities are beneficial for many reasons, if your main focus is to get a quality workout while spending less, online training is the answer.

Mobility

While we currently are in a world without much travel, online training will help travellers keep up with their fitness routine when on the go. Online training allows you to workout anywhere. Your home, office, cottage or hotel can easily be turned into an exercise space with your training coach. In the past, when people left town, they also left their exercise routine as well. With online training you can keep your workout routine no matter where you are. No equipment is needed, all you need is an internet connection and trust in your coach to make the most of your time and space.

“I wasn't sure what to expect when the coaches said we were going to do a tele-presence session. I don't have a lot of equipment at the house, but Zack made great use of what we do have. At the end of the session, I was beat. And as I did get more equipment at the house, the sessions have evolved to make great use of everything. I remain particularly impressed at how the coaches can see and correct my form.” ~ Dave Sadler

Want to enhance your own fitness program? Click the button below to get started.

Nova Year Nova You

Thu, 22 Dec 2022 15:56:21 GMT

Are you ready to make your health and fitness a priority?

At Nova Health Club , we are ready to help you define your health and wellness journey through 2023. If you've ever wanted to see the difference a personal trainer can make, now is the time.

Whether you want to:

Increase energy and feel healthier
improve performance and athletic ability
maintain muscle mass and health with age
lose weight and improve cardiovascular system
gain confidence in yourself

Our team will design the right individualized program to meet your needs, wants and physical abilities; we have the tools necessary for your success.

Starting January 1st, 2023 - You can purchase four to eight Nova personal training sessions at a cost of $90/session + hst, a 30% savings off our regular rates. Half-hour options are available as well.

No contract required. For new members only. Minimum of four sessions.

Let us show you what Nova can do for you!

Contact Info@NovaHealthClub.com to get started today.

Transform Your Life One Month at a Time

Wed, 14 Dec 2022 21:05:27 GMT

Transformation Mindset

When we are looking to lose weight and become lean we often look for the one or two tactics that we should be doing better like eating healthier foods or exercising more. While tactics are important, they rarely result in lifelong transformations unless the right mindset exists with them. Therefore, prior to implementing new tactics (or at the same time) we need to shape a new mindset by learning how to think about life differently.

To begin, start by thinking about who you are as a person, the experiences, beliefs, values and habits that all got you to where you are now. Perhaps they were self-serving up to this point. But for a transformational change, you need to rethink how they are working in your life and perhaps even put some of them aside.

We all have different stories about our identity such as:

This is who I am,
What I do,
What I do when it gets hard,
Or what I do when I have spare time etc…

Creating a New Identity

Once you realize who you are and the choices you made that brought you here, acknowledge that you can change your story. Your past does not determine your fate and if you want a new life you need to look at it through a new set of lenses.

Ultimately what we want to do is create a new way of being - a new identity of who we are. Thinking differently and changing our identity means emulating the very habits of those we aspire to be more like. For example, we can ask ourselves, what would that person do if they were in my shoes? What is that person doing (or not doing) that I should be doing?

Once you have the mindset in place you are ready to take action on habits that will stick. This is because you are no longer going to do things for a single outcome but rather you are doing them because it is part of your new identity.

Putting Thought Into Action

While there are hundreds of habits you could be doing, there are only a few you need to do at any given time. The below exercise is one that you should do monthly to help you stack new habits into your lifestyle. If you do the below 4-step process monthly for a full year you will see yourself become the lean and healthy person you wish to be. You will become a better version of yourself!

Plan

Do this at the start of each month.
By doing so, one month at a time you are giving yourself the chance to become a new person.

Explore

A: What are my goals and what kind of person will I be when I achieve these goals? Write these goals down including what you will look like and how you will feel if you achieve them.
B: Who are the people who already have these goals and what do they do each day that I am not doing? Write these down. Make the list as long as you think it should be.

Identify

Choose the top 3-5 things from that list that are the most realistic and with the most impact.
If 3-5 is too much, be realistic and choose just the 1 or 2 things.

Execute

Plug these 3-5 things into your week - every week!
If you do not plug in your workouts, meal prep etc and make them non-negotiable you will maintain the same identity and be the same person you were before.

Make 2023 a year for you to do things different from how you did them before. If you want support to help you on your journey, consider Transformation Health Coaching. Having an expert help you prioritize your plan and who can make it specific to your needs will help you more than doing it on your own.

Email Josh@NovaHealthClub.com for more information on Transformation Coaching

Last Chance to Donate!

Tue, 13 Dec 2022 15:43:56 GMT

It's payback time and for a good cause! Now’s your last chance to make your coaches sweat! We have 2 days left!

This year we are doing burpees to raise money for Christmas Wonders and Beyond through the Kerr Street Mission. For more than 19 years, Kerr Street Mission has rallied the community through their “Christmas Wonders and Beyond” program. With the generosity of the community, we have been able to make sure families seeking help will be able to celebrate Christmas well. We are so grateful for the love, compassion and support from all of you. With your help we can continue to make a difference, we can provide for families in need, and we can give the gift of joy this season!

Our goal this year is to raise $3000 for this great cause!

How It Works

From November 28th to December 16th , donate $10 and spin the 'Wheel of Burpees'. Whatever number it lands on is the number of burpees the coach of YOUR CHOICE has to do. All proceeds will go towards Kerr Street Mission.

But What If I’m Training Virtually?

Good question! We’ve got you covered. Let us know you want to spin the wheel and which coach you want to do the burpees. We’ll spin for you and will document the burpees that ensue!

Burpees for charity, what could be greater than that? Let's get that wheel spinning

Click HERE to learn more about Christmas Wonder’s and Beyond program.

Thanks For Joining Us!

Tue, 13 Dec 2022 15:43:54 GMT

Thank you to all who attended our Christmas Run!

From furry friends to family, we are all about community at Nova, so thank you for being a part of ours.

Team Nova

Super Nova of the Month: Carolyn Murray

Tue, 13 Dec 2022 15:43:52 GMT

Carol began her wellness journey at Nova in Spring 2022 with two training sessions a week. As her foundation began to grow, so did her dedication and commitment as she added an extra day of training each week! On top of her training, Carol took her health and wellness to the next stage with our Transformation Health Coaching!

Carol has not only seen but has felt incredible changes including losing over 25lbs since starting at Nova! Her hip pain has diminished with movement and her energy levels have increased over the past 3 months.

Carol always shows up for herself and is dedicated to putting in the hard work. Her progress has been an inspiration to the Nova community in more ways than one. Congratulations Carol, you are our SuperNova of the Month!

Stocking Stuffers

Tue, 13 Dec 2022 15:43:40 GMT

Dear Members,

Maintaining your health and fitness while being a positive example to others in your life is no easy feat, but you did it and you continue to do it! This holiday season we want to help you encourage those same people to begin the new year with the same healthy habits you live by.

Pick up your complimentary stocking stuffer today and give the gift of health this holiday season!

For the month of December, we are offering our members a complimentary gift certificate for One Health Consultation and Two Personal Training Sessions to give to those around you. What better way to celebrate the holiday season and the new year than the gift of health?

Email or call us today for your complimentary gift certificate.

Team Nova

Super Nova of the Month: Dan Gibbons

Fri, 11 Nov 2022 18:17:27 GMT

One year ago Daniel came to us looking for strength training to compliment his running.

Daniel went from 2x/week, to 3x/week, tried 4x/week, and settled on 5x/week! Daniel is hooked on not only seeing the difference training can make, but feeling the difference!

Daniel is now sub-12% body fat and has put on a significant amount of muscle mass through his dedication and consistency. Daniel is proof that consistency is key! What an inspiration to the Nova community!

We are so happy you found us and made us a home away from home!

Congratulations Daniel - you are our Supernova of the Month!

TEAM NOVA

Learn to Lift, Learn to Live

Fri, 12 Aug 2022 15:44:42 GMT

Do you have a youth athlete or young adult at home that want to:

...Get stronger?
...Exercise properly without getting hurt?
...Learn more about nutrition and the foods they eat?
...Understand how rest, sleep and stress management are just as important?

Starting in September we have an amazing NEW program to help the young athlete or beginner who is new to health and fitness learn the fundamentals to set a foundation for the rest of their lives.

Click the link below to learn more about our L earn to Lift, Learn to Live program!

Super Nova of the Month: Jordan Vespi

Thu, 11 Aug 2022 20:37:13 GMT

Jordan has been training at Nova for years. Wanting to see some bigger results in his training, Jordan spent the summer focusing on improving his strength. He doubled the amount of training he did at the club and was dedicated to improving his strength. In 2 months time he increased his bench press by 55lbs, doubled the amount he could curl and doubled his squat weight as well!

Jordan shows us that going above and beyond and doubling down on your commitment can help you optimize your results!

Keep up the amazing work Jordan and congratulations on being the Super Nova of the month!

Team Nova

Outdoor Training

Fri, 03 Jun 2022 13:41:24 GMT

Creating the Healthiest Version of Yourself Requires Year Round Commitment to Your Health and Wellness Goals.

However, it is not always easy to stay committed when training becomes monotonous. This is why it is important to continually try new forms of exercise.

With the change of seasons, it becomes easier to change up your exercise routine based on which season we are in. With the summer months upon us, this is the time of the year to do outdoor training.

With the warm weather, there is an increase in the types of activities that you can add into your routine including:

Hiking
Tennis, golf, pickleball
Cycling
Running
Swimming
Paddleboarding, kayaking, canoeing
Gardening
Regular Strength Training

Completing an outdoor workout provides benefits beyond what is experienced by completing the exact same workout indoors. Exercising outdoors increases our exposure to sunlight and enhances vitamin D production which is linked to many improvements in health. Vitamin D improves mood, promotes bone health, boosts immune system function and reduces inflammation.

Not only is outdoor training more enjoyable and allows for increased exposure to sunlight, but it challenges the body and mind in new ways.

The constant change of terrain and environment forces your body and mind to adapt quickly and constantly in order to avoid injury. An example of this difference is seen in walking on a treadmill which is consistent vs. hiking on a trail where there is constant change in elevation.

The COVID-19 pandemic saw Nova Health Club trainers using the benefits of outdoor training to their advantage. Using the sidewalk right outside the gym, the park near our facilities, and online members using their backyards.

As a club we push our bodies and minds to adapt to constantly changing workout environments.

Super Nova of the Month: Andrew Butler

Sat, 07 May 2022 16:35:55 GMT

Hard work and dedication truly does pay off. Andrew has been a long term member at Nova Health Club for over 5 years now. He started out with a lot of corrective and mobility work on the floor, progressed his way through triathlon training and improving his cardio vascular endurance, to now focusing on building his strength and really improving his body composition.

Andrew has lost 10 lbs and 5% off his body fat by staying dedicated to 3 days per week of training at Nova Health Club and following the Transformation Health Coaching Program to the best of his ability. Andrew has also significantly improved his overall strength and was even able to build his squat to a whopping 275 lbs for 1 rep! His next target is to get to 300 lbs!

Andrew’s fantastic results and his desire to continuously improve his wellness is the reason he is the Super Nova for the month of June!

Congratulations Andrew!

Team Nova

Nutrition Foundations

Tue, 05 Apr 2022 22:58:32 GMT

Last month we ran our first digital Nutrition Challenge using the Obii app. The three week challenge, with close to 25 participants focused on habits to improve digestion.

Learning The Foundations

Most people, when starting a nutrition program look for the new magic ingredient to add or remove. But these nutrition modifications are never optimized if we do not already have good eating habits that maximize digestion.

This program, unlike other nutrition programs that center around what to eat, focused on how to eat. The objective was to establish foundational habits that improve digestion so that we can better utilize the food we eat for energy.

The Top 2 Habits

The main goal was for participants to walk away from the challenge having mastered chewing food thoroughly and staying hydrated . Both of these habits have a huge impact on digestion.

“These two habits are so basic yet so important! If there was such a thing as a habit tree, these two habits are the lowest hanging fruit with the biggest return on investment.” - Coach Josh

Other habits we explored to improve digestion included: Walking after meals, not eating after 7pm, fasting for 12hrs before breakfast and eating without screens (so you could focus on chewing).

Need a Customized Approach to Your Nutrition?

Behind the scenes here at Nova we have been creating an improved nutrition and health coaching service. Since last fall, coach Josh has been working with a pilot cohort of Nova members building this service. We have gotten some great results and are proud to introduce this service to the entire Nova community starting in May!

Introducing - Transformation Health Coaching!

This new coaching service implements the Stress Reduced Fat Loss ™ principles and creates holistic transformations that heal the body while burning fat and building muscle.

This is an exclusive 4 month 1on1 custom coaching program that is designed to solve 6 common problems:

Weight issues
Energy
Digestion
Mood
Sleep
Stress

Program starts May 1 - Aug 31. If this is something that interests you, please inquire by contacting Coach Josh .

Book your spot soon, because space is limited!

Super Nova of the Month: Tina Gardin

Tue, 05 Apr 2022 22:58:28 GMT

Since returning to Nova Health Club in July of 2021, Tina has proven the benefits of hard work and dedication when it comes to injury recovery while improving health and well-being!

After sustaining a back injury, Tina turned to the experts at Nova to supplement the physiotherapy she was receiving, in order to return to tennis better than ever. After spending a few short weeks re-training and strengthening her core, Tina started to get pain-free mobility back.

Tina comes to every session with one goal in mind, to make herself better. She continually pushes her limits, is open to trying new things, and with this has seen great strength improvements.

In addition to her training, Tina has embraced a nutritionally balanced lifestyle. Working with a nutritionist in order to create a balanced diet and increased water consumption. This has allowed Tina to see the body composition results she desires.

Congratulations Tina, you are the SuperNova of the month!

Team Nova

Super Nova of the Month: Buggy Karkic

Mon, 28 Feb 2022 18:52:25 GMT

Buggy came to Nova Health Club seven months ago looking for change. Little did he know he’d quickly become a role model for the Nova community. Not only has Buggy committed to training 3x/week with our coaches, he has also been working on various lifestyle habits through our Transformation Program with Josh. Buggy is a great example of progression and not rushing the process but rather committing to getting healthier before anything else.

Congratulations Buggy, you are our Super Nova of the Month! Keep up all your hard work!

Team Nova

The Importance of Stomach Acid

Fri, 18 Feb 2022 18:44:44 GMT

After food is chewed it enters the stomach. The stomach's job is to release hydrochloric acid and other digestive enzymes to break down food further before entering the small intestine.

HCL:

Hydrochloric (HCL) acid is important to break down dense proteins and dissolve/kill bacteria, mold, fungus and parasites that may have been ingested.

HCL acid must maintain a certain balance with respect to volume and pH. Unfortunately, many people do not produce optimal levels of HCL acid. As a result, digestion at the stomach level becomes impaired.

Chronic stress and regular use of antacids and some medications are big factors for disrupting this balance of stomach acid. This leads to food leaving the stomach semi solid and burdening the small intestine and impairing our digestive health.

Lifestyle Tips to Improv e Stomach Acid:

Aside from stress management techniques it is important to not dilute your stomach acid during a meal. That means, when it is meal time, focus on the food and not drinking at the same time.

When eating, try not to drink water except to clear the palette or to take pills/supplements. Drinking too much water at meals will dilute stomach acid and will prevent the stomach from properly digesting food.

Think Feed and Flush

Outside of meals is the time to flush (hydrate) while meal time is for feeding. Keep these two things separate to optimize HCL acid and digestion at the stomach level.

Click HERE to download the above along with more information about digestion and gut health for further reading.

Need help improving your digestion? We offer health coaching with emphasis on nutrition and lifestyle habits that support healthy digestion. Contact us at Info@NovaHealthClub.com for more information.

All About Hydration

Fri, 18 Feb 2022 14:45:25 GMT

Improving Our Hydration

Improving our hydration is one of the easiest things we can do for our health that has a massive return on Investment.

Proper Hydration is Important for Two Main Reasons:

1. Water is a transportation medium - in blood, in tissue, and in cells. We can not optimize nutrition delivery to cells or properly get rid of cellular waste when we are dehydrated.

2. Water creates the right environment where chemical processes in our body take place. Every single process in our body needs water to function.

Even when we are a little bit dehydrated, our physical and cognitive performance goes down. It means we won't move as well, give in to cravings more, likely to be more fatigued and so on.

An interesting symptom of dehydration for many people is hunger (even though the body does not need food). These people tend to overeat when really they should just be drinking more water.

When talking about hydration we need to consider both quality and quantity of water.

Quality of Water:

Unfortunately, tap water is not high quality water. Some common toxins in tap water include aluminum, fluoride, pesticides etc. Optimal health starts with drinking enough of the cleanest water possible.

This makes it imperative to invest in a good filtration system that can remove chemicals, heavy metals and other toxins from tap water. The most economical option is the Zero Water filter. This is a water jug with a filter that removes most of the above mentioned toxins. Other options worth investing in are Santevia, Kangen or Berkey.

Finally, if you would like home delivery of locally sourced alkaline boxed water (no plastic bottles) Flow Water (from Ontario, Canada) is another fantastic though pricey option. Use discount code NOVAHEALTHCLUB15 for a 15% discount on your nex t Flow Wat er order.

Quantity of Water:

How much water one should drink depends on a variety of factors including age, physical activity, health concerns, medications, lifestyle habits around caffeine and alcohol etc.

Here is a simple formula to determine how much water at minimum one should drink daily.

Weight (in pounds) divided by 2 = amount of water (in ounces).

For example, a 200 lbs person will need 100oz of water (close to 3L a day).

Keep in mind this formula does not consider the individual factors above. If you are very active, or drink a lot of caffeine, you will need more water than what this formula suggests.

Click HERE to download this article in PDF form!

What Affects Our Gut Health?

Fri, 18 Feb 2022 14:45:24 GMT

Why Gut Health Is Important?

The gut or digestive system includes your mouth, stomach, liver, gallbladder, pancreas, intestine and rectum. Having a healthy 'gut' means optimizing absorption of nutrients, blood sugar, elimination of waste, detoxification and is even linked with mental health.

The Top Things That Affect our Gut Health:

1) Food

Low quality foods damage the gut. Processed foods and inflammatory foods like wheat, dairy, corn, soy, sugar (The Furious 5) are common culprits for many people.
A lack of variety in foods limits gut bacteria variety and increases the risk of food sensitivities.
Alcohol. Reduces good bacteria while increasing bad bacteria.
Low veggie/fiber intake - impedes bowel movements and affects cholesterol/blood sugar.

2) Stress

When we are stressed, the digestive system slows down. This is why you lose your appetite or become constipated when you are stressed.
Chronic stress creates a chronic state of high cortisol which is one of the biggest causes of 'leaky gut' and food sensitivities.

3) Chemicals

Chemicals can enter our body via mouth, lungs or skin.
Food, cosmetics, soaps, cleaning agents etc are the likely places where we are getting chemicals from.
Chemicals put stress on our body. Our liver is our main detoxification pathway and often works overtime. When it is overburdened, chemicals get stored in fat cells.

4) Medications

Medications are extremely hard on the gut. They can alter gut bacteria and affect the integrity of the gut wall/mucus lining.
Common examples are: antacids, NSAIDS, antibiotics and birth control.

5) Overgrowth/Infections

Our gut always contains good and bad bacteria. The key is to limit the bad bacteria.
Foreign bacteria becomes a problem when our internal environment supports their growth.
Signs of overgrowth: constipation/diarrhea, bloating, acid reflux, itching, skin issues and food sensitivities.

Click HERE to download the above along with more information about digestion and gut health for further reading.

Need help with your digestion? We offer health coaching with emphasis on nutrition and lifestyle habits that support health digestion. Contact us at Info@NovaHealthClub.com

Symptoms of Poor Digestion

Fri, 18 Feb 2022 14:45:23 GMT

Digestive Health Issues are Common

Unfortunately most people are unaware of the signs that damage is happening or other factors that affect gut health.

Common Symptoms of Poor Digestion Include:

Chronic fatigue
Cognitive issues
Indigestion/heartburn
Bloating-excessive gas

Poop Talk:

Bowel movement issues are also another common symptom for many! Constipation and or diarrhea are both signs that something is not right. Eliminating waste effectively from the body is an essential daily thing for optimal health and unfortunately, most people have no idea what a good bowel movement is.

What is an Ideal Bowel Movement?

First, it should happen daily!
It should not have a foul smell.
Stool should be 6-12inches in length, well formed and in one piece.
You should be on and off the toilet within 5 minutes ideally and no longer than 15 minutes.
You should feel satisfied & complete afterwards.

An easy way to better understand the quality of your bowel movements is by making use of the Bristol Stool Chart. This is a scale from 1 to 7 where 1 indicates constipation and 7 is diarrhea. Optimal poops should be a 4.

Download the Bristol Stool Chart HERE to compare it with your bowel movements. For more on digestion, you can download this PDF .

Need help with your digestion? We offer health coaching with emphasis on nutrition and lifestyle habits that support health digestion. Contact us at Info@NovaHealthClub.com .

Processed VS Whole Foods

Fri, 18 Feb 2022 14:45:21 GMT

The History of Processed Foods:

We all know that processed foods are 'bad' for us, but what really makes them inferior, when it comes to health compared to whole foods?

For most of human history, we ate foods that came directly from the earth. This included animal protein, nuts, seeds, fruits and vegetables. Humans ate this way up to the agricultural revolution 10,000 years ago. When humans discovered agriculture, grains were then added to the list of foods and became a regular part of our diet.

Whole foods generally refers to foods from the earth up to about 100 years ago when we reinvented 'processed foods'.

Processing food historically has been practiced as a way to preserve and make food more digestible (ie: grinding grain into flour). The 'processed' food that we know of today is actually from 'tertiary processing' which is the commercial production of ready to eat foods. How did we get to this level of processing?

'Processed' foods really began during the first World War with canning. Then during the second World War, frozen foods were introduced. As western civilizations came out of the war and became prosperous, humans with their natural ingenuity for creating new things accelerated production of processed foods for consumer consumption.

At the time it was a brilliant idea, being convenient, inexpensive and tasty. Society embraced this new concept without knowing that processing food would end up being part of the downfall of human health.

We now know that processed foods, with the goal to improve shelf life, satisfy our insatiable need for convenience and maximize corporate profit; results in a low quality 'food like' product delivering minimal nourishment, promoting disease and contributing to pollution.

Why is Processed F ood Inferior to Whole Foods?

As a whole food becomes processed, it loses its nutritional value and is combined with ingredients that add empty calories that are both void of nutrition and often toxic to our bodies. In small amounts these additives are harmless but compound years of eating processed cereals or meats and you will not only see, but feel the difference.

Whole foods on the other hand are not only fresh but maximize nourishment (vitamins and minerals) compared to processed foods. Whole foods also provide more water and fiber than their processed counterparts.

Consider this Processed vs. Whole Foods Comparison:

Nutri-Grain Apple Ba r (37g):

Calories: 130kal
Carbs/Sugars: 26g
Fiber: 2g
Water: 7%
Ingredients: 30
Calories per gram of food: 3.5kcal

Apple (150g):

Calories: 52kcal
Carbs/Sugars: 23g
Fiber: 2g
Water: 80%
Ingredients: 1
Calories per gram of food: 0.35kcal

One of the great things about whole foods is that it fills you up more and leaves you feeling less hungry. Consider this, when was the last time you over indulged on apples? Chances are never. The water and fiber content of fresh apples prevents you from ever gorging on too many of them. It is as if whole foods have natural overeating inhibitors built in! A processed fruit bar on the other hand has a much higher probability of being over consumed.

Processed foods are more likely to also contain inflammatory ingredients in them. Ingredients like sugar, enriched wheat flour, vegetable oils etc are added into processed foods to appeal to our taste buds more.

Final Thoughts:

While processed foods have their place as a convenient way to consume calories, if you were camping for example, they should be eaten minimally. Always choose to make as much of your diet consist of whole foods for optimal nourishment.

Inflammatory Foods & The Furious 5

Fri, 18 Feb 2022 14:45:17 GMT

The Furious 5

These a group of common inflammatory foods that should be avoided when optimizing health is the goal.

The Furious 5 Include:

1) Wheat/Gluten

2) Dairy

3) Sugar

4) Corn

5) Soy

Inflammation is your body’s response to stress. This response is normal because it's your body's immune system response telling your body that it is in danger.

Imagine this inflammation happening in your gut, organs, muscles and joints, but never having a chance to heal because the body is constantly exposed to The Furious 5 ingredients.

Most people are in this state of chronic inflammation and it is one of the major reasons why they are stuck in their pursuit of good health. You cannot drop body fat, or avoid illness if you are in this state.

While these foods have been shown to be culprits in many people, they are not necessarily bad for everyone. However, as mentioned, when optimizing health or fat loss is the goal, these foods should be eliminated or severely minimized. Taking on an 'anti-inflammatory' diet as a lifestyle or even as a 'cleanse' is a great way to restore health and decrease the 'fuel being thrown on the fire.'

If you are curious to see how you respond to eliminating the Furious 5 then try it for at least 6-12weeks. I encourage everyone to try it for 12 weeks so they can really see the difference. It is likely you will notice some dramatic changes in digestion, skin, energy, weight loss, breathing etc. The results from my personal experience have always been positive.

Once you try an anti-inflammatory diet for a period of time you can decide how much of these ingredients you want to allow back into your life.

If you wish to learn more and get started with some easy solutions do wnload this PDF .

Fascial Stretch Therapy at Nova

Fri, 04 Feb 2022 18:24:21 GMT

What is Fascial Stretch Therapy?

What are the Benefits of FST?

Stimulate the parasympathetic nervous system which restores the body to a calm and composed state
Reduce or eliminate stress
Improve flexibility and range of motion
Improve posture and mobility
Decrease joint aches and pains
Improve overall circulation and increase blood flow to muscles (shorter recovery times)
Reduce muscle tension and risk of injury

Who can Benefit from FST?

Implement FST Into Your Health Regime Today

So what are you waiting for? Book an appointment today and feel the benefits immediately as you climb off of the table and reap the benefits in the days to follow.

Super Nova of the Month: Stephanie Dexter

Fri, 04 Feb 2022 18:23:38 GMT

Since becoming a Nova member in July of 2021, Steph has been steadfast in her commitment to bettering her health through lifestyle improvements and training. She started by becoming consistent with training at Nova alongside her busy work life. Then she added in her own cycling training 4x/wk. This resulted in her cycling power increasing by 12% in only 1 month! Finally, she turbocharged her diet by boosting up her protein and veggies, consistently eating over 100g of protein per day.

Since July of 2021 Steph has lost 39lbs and 5.6% body fat! More importantly, she has developed healthy habits that will propel her to future success.

Congratulations Steph, you are the SuperNova of the month!

Team Nova

Nova Year Nova you

Fri, 04 Feb 2022 18:23:07 GMT

February is The New January! Are You Ready to Make Your Health and Fitness a Priority?

At Nova Health Club, we are ready to help you define your health and wellness journey through 2022. If you've ever wanted to see the difference a personal trainer can make, now is the time.

Whether you want to:

Increase energy and feel healthier.
Improve performance and athletic ability.
Maintain muscle mass and health with age.
Lose weight and improve cardiovascular system.
Gain confidence in yourself!

Our team will design the right individualized program to meet your needs, wants and physical abilities; we have the tools necessary for your success.

Starting February 1st, 2022 - You can purchase four to eight Nova personal training sessions at a cost of $80/session + hst, a 30% savings off our regular rates.

No contract required. For new members only. Minimum of four sessions.

Let us show you what Nova can do for you!

Mini Nova Challenge Winners!

Fri, 04 Feb 2022 18:22:59 GMT

Mini Nova Challenge Winners

This free program was designed to give the Nova community a healthy start to 2022. Through the use of our Obii app, participants were able to log on each day and find 1-5 new healthy habits that could be completed. Each new day and week built off of the previous challenges in order to gain strides in many aspects of a healthy living.

The program incorporated fitness, nutrition, mental health, nature, community, rest and recovery. With this wide range of possible lifestyle changes, participants were able to choose certain activities that met their personal wellness goals.

Congratulations to the winners and everyone else who took part in The Mini Nova Challenge! The top three participants of The Mini Nova Challenge were… Drum roll…

1st Place: Kelly Talavera: 1125 pts
2nd Place: Pam Smith, Rob Smith and Erin Gordon: 1105 pts
3rd Place: Holly Lafreniere: 1100 pts
Average Points: 491 pts

Coming S oon!

If you enjoyed the Mini Challenge or missed out on it, no need to stress. The Nova Team has been working hard to create yet another three-month community challenge, with a focus on nutrition. Starting on Feb 28th this monthly challenge will focus on:

Month 1
Nutrition fundamentals.
Discover the 2 most important nutrition habits that most people do not know!
Month 2
Inflammation and blood sugar.
Decrease inflammation and improve your body's insulin sensitivity.
Month 3
Advanced Optimizing nourishment
Optimize the amount of vitamins and minerals your body gets.

For more information or to register, click HERE .

Love Yourself First

Fri, 04 Feb 2022 18:22:38 GMT

What if You Devoted a Month To Loving Yourself More?

Often the month of February is looked at as the month of love. With Valentine's day, the focus shifts to our love of family, friends and significant others, but what about self-love?

It is often easier to take care of others, meeting their needs while putting ourselves on the backburner. This practice and frame of mind can have detrimental effects on our health. Simply put, we cannot give others our best when we are not at 100%. Therefore, it is important to take care of our own physical, mental and spiritual needs before we can truly be our best to others.

Taking the time to practice self-love does not need to be a demanding or a long daily task but rather can be small acts such as:

Taking a nap
Working out
Reading
Walking in Nature
Sunbathe
Daily affirmations

There also may come a time when you feel that you need to do a larger form of self love, and treat yourself to something bigger. In these cases, consider:

Booking an FST session at Nova Health Club
Getting a massage at Rose Water Spa
Going out for healthy lunch

A less practiced form of self-love is external decluttering. Each week pick one area in your life that needs to be cleaned or decluttered. Focus your energy on removing all unnecessary items from this area. This can be anything, from doing a big job like your yard, to a small thing, like removing unused apps from your phone. External decluttering will decrease anxiety, stress and improve parasympathetic engagement of the nervous system to make you feel more relaxed and the best version of yourself.

We hope that this gave you inspiration on how to take time for self-love this month. What will you do for yourself this February?

The Benefits of Monitoring Your Heart Rate When You Exercise

Wed, 02 Feb 2022 00:18:33 GMT

Hard Work vs Smart Work

There are those who say hard work is the only way to succeed and then there are those who say smarter work is the key to success.

When it comes to exercise, a smart workout is one that brings results and which is tailored to your body. A hard workout, on the other hand, is not necessarily a smart workout and may even be holding you back from your goals. A smart workout takes into account many things, one of these things being workout intensity. Many of us believe the old sayings like “work hard get rewarded” or “no pain no gain” but this is old school thinking. The new school approach is working out smarter which wastes less time and gets you closer to your goals. That means, knowing when to raise the intensity and volume of a workout to make it harder and when to bring the intensity down.

Measuring Workout Intensity

Heart rate monitoring is one of the most simple ways to measure, objectively in real time, the intensity of your workout. Exercise raises heart rate and a heart rate monitor measures in beats per minute how fast the heart is beating blood to the working muscles. Without measuring your heart rate you are relying on your subjective or perceived intensity. While subjective measuring is very important, for many this can lead to workouts that are either too low or too high of an intensity. A smart workout program will train the different heart rate zones by having workouts that are high intensity and workouts that are low intensity.

Understanding Heart Rate Zones

By working out in your different heart rate zones, you activate different energy systems that are aerobic, anaerobic or a mix of both. A well-balanced workout program should have you training in the different zones to maximize your fitness and ultimately the results you want. As a team of personal training coaches, we often see those who train without a heart rate monitor stay in one zone and wonder why they don’t get results. This is because they let their subjective rating guide the intensity of their workout program. Staying in one zone all the time hinders results whether your default zone is an easy heart rate zone or a challenging one.

If you are unaware of heart rate zones or train without a heart rate monitor, chances are you are one of the below three types of people.

1) The Strictly Aerobic Zone Athlete

Usually beginners or people who have never really pushed themselves in a workout tend to stay in the aerobic zone. They are not used to the discomfort higher zone training brings and are not educated to know the importance of it and how to do it safely. This is you if you do lots of low-intensity cardio like walking or jogging and never increase the intensity. Unfortunately, it is easy to see exercise results plateau when you stay in a low intensity training zone. If this is you, try to shorten your exercise and add in some higher intensity. It could be running or strength training instead of always walking.

2) The Mid-Zone Athlete

This profile is typically seen amongst people who are very busy with short time windows to exercise in. They tend to find 20-30 minute windows to exercise at a medium pace, just enough to get the heart rate up and develop some sweat. This person sometimes likes to increase the intensity as they get closer to their finish line/time. But for the most part, they also stay in the same zone for all their training sessions and again see a plateau in results.

3) The High Zone Athlete

These people have a ‘no pain no gain’ mentality and push themselves at every workout. They believe that more and harder is the way. While increasing the intensity of each workout is important to get results, not lowering it at the right time can prevent recovery, and increase the risk of injury. This is because high-intensity training should be done strategically and should not be incorporated into every workout week after week. These athletes while increasing the chances of injury or burnout also tend to have a poor aerobic base which serves as a foundation to build cardiovascular strength on top of. If you are this type of person, try adding lower intensity recovery workouts into your program such as hiking or slow and steady cycling.

Optimizing Training Intensity

While there are many benefits to the above types of training, the point I want to make is about understanding how to balance training in different heart rate zones as a way to optimize how your body performs. Your body was designed for both aerobic and anaerobic energy production (low and high heart rate zones) and by training in different heart rate zones you not only improve training results but also make exercise more fun by exploring the variety that comes with different training intensities.

Most heart rate monitors these days come with apps that tell you what zone you are in. Our bodies were built to use different energy systems, be in different heart rate zones and to move at different intensities. Utilizing a heart rate monitor and balancing your weekly workout routine to combine high and low intensity is smart training. Your body will feel better and you will get to your results faster in probably less time.

Sample Week Utilizing Low & High Intensity Training:

Monday: Walk & Stretch (Zone 1)

Tuesday: High Intensity Leg Strength Training (Zone 4-5)

Wednesday: Low to Medium Intensity Cycle (Zone 2)

Thursday: High Intensity Arm Strength Training (Zone 2-3)

Friday: Low intensity Yoga (Zone 1-2)

Saturday: Hike with Hills (Zone 2-3)

Sunday: Easy Run (Zone 2)

Start Tracking Your Heart Rate Today!

To learn more about your heart rate zones and get your own Bluetooth heart rate monitor email us at Info@NovaHealthClub.com

10 Mindset Resolutions For The New Year

Fri, 07 Jan 2022 16:43:31 GMT

1) Practice Daily Gratitude:
Each day, morning being best, write down 3-5 things you are thankful for. We all go through adversity in life but rather than focusing on the hardships, take a moment to pause, reflect and appreciate the good things in your life.

2) Double-down on Your Passion:
Do what you love! What you are most passionate about creates the life vision and emotional fuel you need to keep you going when adversity strikes.

3) Get Outside / Into Nature:
Being stuck inside especially in the winter is one of the worst things we can do for our health. We become disconnected from reality, spend more time on screens and miss out on the healing powers of the sun and natural elements. Aim to get to daily sun exposure if the clouds are away.

4) Resolve to Let Regrets Go:
Dwelling on mistakes and missed opportunities puts our mind in an unhealthy place. It holds us back from embracing the moment and seeing the abundant future. “There will always be another ship setting sail”.

5) Recognize Your Most Important Relationships:
We all have people who love us and help us in life. Let these people, who are the most important, know how much you appreciate them. After all, “we need to give in order to receive”.

6) Paradise is Under Your Feet:
This is true for most of us living in developed societies. The very ground you stand on is gold. The community you live in is your support network. Focus on the world that you see and feel around you versus one that you do not exist in. This is the world you control.

7) Stop Consuming This Type of Media:
Mainstream news like CNN and social feeds like Instagram wastes our time and creates toxic mindsets. This one thing can boost your mood and mindset 10 fold!

8) Start Consuming This Type of Media:
Positive, optimistic and passion oriented content. There are so many good stories happening and people creating content that will make your life better. Find websites or podcasts that deliver you positive and optimistic insights.

9) Live Minimal and Remove Clutter:
Anything extra, unused, get rid of. Clean your desk, office, room, workspace. The more things you have the more you have to manage. Once your purge is complete, avoid acquiring new things. Most of us have more than we need. Donate the rest and do not be fooled by purchasing the next shiny gimmick.

10) Write Your Goals/Create a Vision Board:
The process of writing down your goals will clarify what is important in your life. It also can act as a bridge between intention and action. Goals can be set in the form of images too. Cut out or print pictures and put them onto a board that you can look at each day.

If you want more tips on how to live healthy this year, sign up for our FREE mini Wellness Program starting on Monday January the 10th.

Super Nova of the Year: Everyone!

Thu, 06 Jan 2022 01:02:02 GMT

2021: What A Year!

The last year has been challenging in various ways for all of us... yet all of YOU continued to make your health and wellness a priority. We applaud all of you and all the achievements you've made at Nova and outside of Nova for both your physical and mental health. Congratulations Nova Members! Here's to another year in the books! Looking forward to many more years of accomplishments, smiles and laughs, and improved plank times ;)

Happy New Year!

Team Nova

Wellness Challenge: Drink Super Water

Thu, 06 Jan 2022 00:13:50 GMT

What Is Super Water and Why?

Super water is room temperature alkaline or filtered water with a pinch of sea salt and lemon/lime juice.

Room Temperature
Drinking room temperature water is important because of digestion. Cold water is absorbed slower and can slow down digestion. Room temperature or even warm water is easier to absorb and support digestion. Getting digestion on the right track first thing in the morning is important to support bowels and general well being.

500ml Water
Tap water or plastic bottle water is not optimal. Tap water depending on where you live can have impurities and low levels of toxins. Water in plastic bottles can absorb chemicals from the plastic which our bodies then absorb. When choosing water, use filtration systems such as Kangen , Santivia or AquaTru . If choosing single use water vessels, choose boxed water over plastic water bottles. The Nova community can get 15% off Flow Water bottles using coupon code NOVAHEALTHCLUB15

Sea Salt

Add 1/4 tsp of salt or a couple pinches. When adding salt, choose a colored salt like gray celtic or pink himalayan sea salt that has a higher mineral content. You can also use pure electrolyte solutions like Elete . Colored salt provides essential minerals and electrolytes to our cells. These salts help essential chemical and metabolic reactions carry on in our bodies.

Lemon or Lime Juice

Using one of these citrus fruits will support a healthy digestive system. Lemon juice can help clear bacteria in the mouth and bowels to reduce gas, indigestion and constipation. Limes help with glucose absorption, purging toxins, protecting the liver and can disperse fat cells to be used as fuel. Aim for 1/2 a lemon squeeze or a full lime.

The Challenge

Challenge yourself to drink a 500ml glass of super water each day. Super water is great at any time, however, first thing in the morning is best as it primes digestion for the rest of your day and replenishes electrolytes lost during sleep (yes, you sweat at night). Super water also tastes great!

Are you curious to know how much water you should consume each day? Click HERE to learn more!

Join The 14 Day Wellness Challenge!

Wed, 05 Jan 2022 17:38:28 GMT

Kickstart 2022 with Healthy Habits!

Starting this Monday, January 10th , you are invited to join our two week healthy habit challenge to get your year started on the right note!

Anyone may join for FREE by registering HERE !

This fun challenge explores different facets of wellness including fitness, nutrition, mental health, community, and recovery.

Each day of the journey will present different healthy challenges for you to complete. Each challenge has points awarded upon completion so keep an eye on the leaderboard for your name!

There is something for everyone from the competitive person who wants to complete all challenges to the person who simply wants to choose what habits are most important to them.

Registration

REGISTER HERE for FREE.
After registration you will be sent an email with a confirmation code.
Next, download the Obii app from either the Apple or Google Play store.
Open Obii and enter your email address and the confirmation code given in your email.

Our goal is to bring our Nova community together with this challenge to better support each other towards a happy and healthy 2022!

If you have any questions you can contact at Info@NovaHealthClub.com .

Remember to forward this email to anyone in your circle so they can do the challenge with you. See you on Monday!

Team Nova

Our Burpees Raised Over 9k!

Wed, 05 Jan 2022 17:15:39 GMT

Burpees for Bucks - A Fair Trade Indeed

Well, it’s safe to say you took “it’s payback time and for a good cause” to heart.

Our Nova coaches completed 7,826 Burpees and with your charitable donations we raised $9470.00!! Wow!

Talk about the Nova community coming together for a wonderful cause! The money raised for Patty’s Place will assist and support those living with dementia to help improve the quality of life for all involved. Stay tuned for an update on Patty’s Place.

As mentioned, this centre is named in honour of a local physician, and one of our long time members, Dr. Patty Plaxton. Patty is living with early-onset dementia - a diagnosis that she refuses to let define her. Patty’s resilience and commitment to living a healthy and active life is inspiring to us all.

THANK YOU NOVA COMMUNITY!

Breakfast Slaw

josh@novahealthclub.com (Josh Allen) — Sat, 11 Dec 2021 17:51:09 GMT

Introduction

The concept that we can only eat eggs with toast is crazy. How about eggs on sauteed veggies?! You get more nutrients, fiber and if trying to stay low carb, it is a great alternative to toast.

I came up with this meal accidentally one morning when I was looking for some onions and peppers to saute with my eggs. We had made coleslaw the night before that was cabbage, onion, carrots and celery that did not get mixed with the dressing so I thought why not just use that!

I sauteed the veggies, fried some eggs over easy and put the eggs over top the veggies. I discovered my new favorite breakfast! And it does not have to always be eggs either. I use this breakfast slaw paired with every type of meat.

My wife Jen watches a lot of cooking shows which means I end up absorbing some of the content from these shows. The one thing that has stuck with me the most in cooking is the following simple list of ingredients to make anything taste amazing: Salt, Fat and Acid. That's it! With these three ingredients you can make any food taste amazing. The personal dishes I make at home are based on flavor coming from those three ingredients (sometimes pepper) along with the natural flavors of whatever whole food I am cooking.

Servings

2 (if you are like me who loves cabbage you will be lucky to get 2 portions out of it).

Ingredients

¼ large cabbage (green or purple)
½ - 1 onion (choose from: white, red, scallions or leeks)
Sea salt
Fat/oil of your choice (olive oil, coconut oil or beef tallow)
Apple cider vinegar (acid)
Pepper
See optional add on ingredients below

Directions

Prepping the Cabbage Slaw
Thinly sliced cabbage and onion is the best. For this, using a mandolin works the best. If you do not have one or are afraid to cut your fingers with a mandolin then a knife is fine. While thinly sliced is best there is nothing wrong with thicker slices.

Cooking the Slaw
Fry the slaw with the oil of your choice in a stainless steel or cast iron pan. As you are cooking, don’t be afraid to let some of the veggies caramelize on the bottom. That is where the flavor comes from!
When the slaw is finished cooking, it is time to get the flavor booster out - Apple Cider Vinegar for the deglaze home run!
Turn off the heat and all that brown caramelized flavor stuck to the bottom of the pan is going to go back into the dish. Splash some ACV into the pan (a few tablespoons worth but be careful not to overdo it.)
Stir the slaw with the ACV and you will notice that brown on the bottom gets taken off and goes back into the food!
Add salt and pepper to your liking.

Plating Your Food
Dish the slaw onto your plate
Add eggs, meat or any other protein next to the slaw. If choosing eggs, my recommendation is sunny side up or over easy so that when you cut into it, the yolk goes onto the slaw.
Serve with fresh tomato slices or cucumber.

Optional Add-ons & Variations

Grated carrot
Finely sliced celery
Fresh grated turmeric or ginger
Mushrooms, peppers or any other veggie you want to use up
Try kale instead of cabbage
Rotate your protein and try ground turkey or sausage instead of eggs

Tips

Try to choose pastured eggs and meats when eating animal protein. By doing so, you not only are getting better quality ingredients from real farm raised meat, you are more likely to support local farmers and sustainable agriculture.

Enjoy!

Tomato Lentil Soup

josh@novahealthclub.com (Josh Allen) — Sat, 11 Dec 2021 17:12:55 GMT

Introduction

This recipe from David Rocco , Canadian/Italian chef only takes 5 to 10 minutes max to make! I personally have been lucky to have my lovely wife Jen make this soup sometimes weekly for me. It is great soup to come home to as a side or a main course (give me 3 servings then :)

Servings

Ingredients

1/4 cup (50 ml) extra virgin olive oil
2 garlic cloves, chopped
1 bunch of fresh flat leaf parsley, chopped
1 can (15 oz/441 ml) tin peeled plum tomatoes (Italian San Marzano tomatoes recommended)
2 fresh chilli peppers, chopped
1 can (19 oz/540 ml) lentils, drained and rinsed
Salt and freshly ground black pepper, to season
Water (optional)

Directions

In a saucepan, heat olive oil. Add garlic, parsley and chilli peppers and sauté for a few minutes.
Add plum tomatoes and juices from the tin. With the back of a wooden spoon, break up the tomatoes into little chunks.
Add, lentils, salt and pepper. Add water and allow to cook for approximately 15 – 20 minutes until the soup has thickened.

Tips & Optional Add-ons

I personally love to drizzle a little bit more olive oil (high quality of course) on top along with grating some fresh parmesan cheese to sprinkle on.
This soup is also great with sausage chunks. Sometimes I’ll have some grilled sausage, sliced up and thrown in to make the dish more dense.

Enjoy!

Chia Seed Pudding

josh@novahealthclub.com (Josh Allen) — Sat, 11 Dec 2021 16:47:25 GMT

Introduction

We all get a desert craving once in a while. Sometimes it is because we have a sweet tooth, other times we desire food with a certain texture.
When we have these cravings it often leads to unhealthy choices like grabbing some cookies. While a cookie every now and then is ok, if you are always resorting to high sugar processed dessert options to satisfy your craving this can become a problem.
And that is where Chia Seed Pudding comes in - try this simple pudding to curb your desert/sweet cravings the next time you have one.

Servings

Ingredients

1 can (400ml) of coconut milk
1 cup of water
½ cup of chia seeds
1 tsp cinnamon
1 tsp vanilla extract
Pinch of sea salt
Fresh or frozen berries

Optional Add-ons

Banana, flaked coconut, shaved dark chocolate, crushed nuts, seeds, maple syrup or stevia.

Directions

Add all ingredients, except the fruit into a small bowl and whisk together.
Divide the pudding into 5 airtight containers and place them in the fridge overnight.
Add toppings when you are ready to eat.

Nutrition Info Per Serving

Calories: 249
Fat: 20g
Carbs: 15g
Protein: 5g
Fiber: 9g

Enjoy!

Thank You For Joining Us!

Mon, 06 Dec 2021 13:32:42 GMT

Thank you to all who attended our Christmas Run! From furry friends to family, we are all about community at Nova, so thank you for being a part of ours.

It's That Time of Year: The Dreaded Holiday Weight Gain

Fri, 03 Dec 2021 19:29:00 GMT

Cutting out Treats Completely May Not be the Best Answer

Christmas is a time when there are more foods around that are generally not part of our nutrition plan. This includes foods with sugar, high calorie foods and alcohol.

The first thing to know as we go into this season is:

Weight gain is not inherently bad.
Weight loss is not inherently good.

As human beings we are meant to fluctuate in weight throughout the year.

Secondly, your health is not directly correlated to your weight. When you gain five pounds, it does not typically have a negative impact on your health. It doesn’t usually cause a significant spike in cholesterol, doesn’t increase your blood pressure or give you diabetes. If you were to repeatedly gain five pounds every few months, then that is a different story. With everything going on right now, it is important to give yourself grace, be patient and not hyper-focus on your weight during the Christmas season.

All of that said, most people try to maintain their weight through the holidays for their own needs, wants and desires. This is because weight isn’t only tied to physical health, but also mental health. We like to look and feel a certain way, we like our clothes to fit a certain way and many people have associated themselves with a particular weight (which may or may not be their ideal weight). If you are the type of person that likes to indulge but really does not want to increase weight over the holiday season here are some great tips:

Currently on a Calorie Restricted Diet? Start Increasing Your Calories NOW!

If you are currently in a calorie deficit and then switch to eating significantly more calories one day, you will gain weight. On the other hand if you do something called a reverse diet, where you slowly increase your calories by 75-125 calories a day each for a week each week until the holidays, you will allow your metabolism to speed up and significantly decrease your holiday weight gain.

Pick Three Habits to do Each Day, Even Over the Holidays

This is really important because we tend to get thrown off of our daily routines come the Christmas holidays. You can pick three from the suggestions below:

Drink 2-3L of water each day (depending on body size)
Eat veggies with all your meals
Limit fruit to one piece a day
Eat protein with every meal
Have a protein snack every day
Limit yourself to one dessert a day
Go for a walk after each dinner
Chew your food more than you normally would

Whatever you choose, make it attainable on a busy schedule and something that has a positive effect on your health.

Memories Over Macros

Making memories, having fun with your family, and participating in social events is important for your health! If you have been focusing on nutrition, and this focus affects your mood, how you act with family, or adds stress to your life as the holidays approach, it may be time to take a break. By break I mean it can be a day to reset, or it could be a break for the season where you focus on healthy choices but don’t sweat the small stuff.

When creating memories with food that is not part of your normal routine, own it - in other words, enjoy it and be happy. Eating and drinking in excess can also not be bad if you also own the sacrifice or consequences that come with it. For example, we may enjoy the moments eating excessive food and alcohol to the point that it makes us not feel good the next morning. There is nothing wrong with splurging to the point of discomfort if you can also own the discomfort that comes with it.

Cortisol, the stress hormone can impact fat loss. If you are increasing your stress because of your nutrition choices, it can have a negative impact on reaching your goals. You are better off decreasing your food related rules, and enjoying time with friends and family than staying hypervigilant.

Mindful Eating

When eating, check in with yourself. Are you actually hungry? Is this food satisfying your hunger/needs? Do you actually like the dessert? Are you still hungry, or just eating because it is on your plate? Mindful eating can help you improve satisfaction with your food. It can also help decrease your overall food consumption. It is common to just eat dessert because it’s there. When you take the time to ask yourself if you really want it, you may decide you don’t feel like it. And if you do feel like it, or you are still hungry, then go ahead!

Here are some great ways to be more aware of your food and nutritional habits

Pause before you eat. Take in a few breaths.
Do not eat in front of screens.
Chew your food at least 20-30x's before swallowing

Change the Words

Nutrition is a choice. There is no “I can’t”. Unless you are allergic to something, technically you could have it. When we start to take the “I can’t” out of food and change it for things like “I don’t feel like...”, “I am not hungry”, “I don’t want” it gives you the power back over your food. It’s okay to turn down food or a drink, just as much as it is okay to consume that food. What is important is knowing that it is a choice, and the focus should be on listening to your body and not cutting out any one particular food because of the good or bad association you have with it. Remember no food is inherently bad or good, it is just food. It either does a little bit of good for your body, or a lot of good for your body.

The holidays can be very overwhelming but if you make these small changes over the next few weeks, you will enjoy the upcoming season even more.

If nutrition coaching is something you are interested in, now is the time to start. We can help you learn to work with food, not against it this holiday season and continue to work towards your goals in the new year.

Super Nova of the Month: Sandra Hurl-Smith

Fri, 03 Dec 2021 16:13:55 GMT

Two Thousand One Hundred and Ninety...

...Beginning February 1st, 2021, Sandra made it her goal to run every single street in Oakville! With a combination of running, cycling and walking, Sandra completed her goal nine months later with 2190kms on the odometer!

Aside from training with Nova 2x/week, Sandra stays incredibly active with her Running Club, Yoga, Canoeing, Dance and walking her lovely pup Maisy!

Always with a smile, Sandra beams with positive energy as she prioritizes and embraces an active lifestyle understanding the importance of movement in her daily life.

Sandra, you are a superstar and for that… you are our SuperNova of the Month!

Fascial Stretch Therapy at Nova

Fri, 03 Dec 2021 16:13:48 GMT

What is Fascial Stretch Therapy?

What are the Benefits of FST?

Stimulate the parasympathetic nervous system which restores the body to a calm and composed state
Reduce or eliminate stress
Improve flexibility and range of motion
Improve posture and mobility
Decrease joint aches and pains
Improve overall circulation and increase blood flow to muscles (shorter recovery times)
Reduce muscle tension and risk of injury

Who can Benefit from FST?

Implement FST into your Health Regime Today

So what are you waiting for? Book an appointment today and feel the benefits immediately as you climb off of the table and reap the benefits in the days to follow.

New to FST? For the month of February, try a Complimentary 30-Minute FST Session and feel the difference in your body first hand.

Wellness Challenge: Improve Your Chewing

Fri, 03 Dec 2021 11:26:38 GMT

Why Chewing is so Important

Chewing food is the first step in the digestive process. Digestion is the process of breaking down food, absorbing nutrients and excreting what is left over. Most of us tend to have poor eating habits that begin with how we chew our food.

Chewing is important for three reasons:

1) When we begin chewing, our nervous system sends signals to the stomach to prepare for food. These signals allow our body’s digestion process to take place.

2) Chewing stimulates the release of saliva which contains amylase. The enzyme amylase begins to break down carbohydrates in the mouth which creates less work for the rest of the digestive system.

3) Chewing puts food into smaller pieces which creates less stress on the entire digestive system. This ensures better breakdown of food and absorption of nutrients.

Challenge

The next time you eat, try to chew your food at least 20-30x’s before swallowing. Some foods like raw carrots or animal protein may take more than 50 chews before the food is broken down into smaller pieces ready for swallowing. By counting your chews you will also be more focused on enjoying your meal and less likely to be distracted by screens or swallowing in a rush.

Burpees for Bucks!

Wed, 24 Nov 2021 15:30:52 GMT

It's payback time and for a good cause! Now’s your chance to make your coaches sweat!

This year we are doing burpees to raise money for Patty’s Place through Acclaim Health. Patty’s Place is a safe haven providing comfort and support to families dealing with dementia to help improve the quality of life for all involved. Patty’s Place will serve thousands of families across the Halton Region.

This centre is named in honour of local physician, and one of our long time members, Dr. Patty Plaxton. Patty is living with early-onset dementia - a diagnosis that she refuses to let define her. Patty’s resilience and commitment to living a healthy and active life is inspiring to us all.

“Patty’s Place will ensure that more families can get the support they need to live well” - John Sheedy

Last year we raised $2,640 for charity and completed more than 1000 burpees ! This year we want to top that!

How It Works
From November 29th to December 17th , donate $10 and spin the 'Wheel of Burpees'. Whatever number it lands on is the number of burpees the coach of YOUR CHOICE has to do. All proceeds will go towards Patty's Place.

But What If I’m Training Virtually?
Good question! We’ve got you covered. Let us know you want to spin the wheel and which coach you want to do the burpees. We’ll spin for you and will document the burpees that ensue!

Burpees for charity, what could be greater than that? Let's get that wheel spinning

Click HERE to learn more about Patty’s Place.

Super Nova of the Month: Nick Bourikas

Sun, 31 Oct 2021 23:29:30 GMT

Nick Bourikas is approaching 5 years with Nova Health Club and is an example of dedication and commitment when it comes to his health and well-being!

Not only does Nick workout 3x/week with his trainers, he also does Yoga 1x/week and recently has added stretching and cycling into his catalogue on his ‘days off’. Nick has seen the benefits of exercise and movement on alleviating pain first hand.

In addition to the above, Nick has been embracing a nutritionally balanced lifestyle, cutting out vices, incorporating more protein, and maintaining a healthy balance between indulgence and eating well.

Nick has been ticking off his body composition goals as the months go by while reaching new strength levels within the gym. Nothing short of inspirational is Nick’s attitude towards fitness and his dedication to himself to live a healthier and happier life.

Congratulations Nick, you are our SuperNova of the month!

Refueling with Carbohydrates Part 3 - Timing

Sun, 31 Oct 2021 23:29:27 GMT

Welcome to Part 3 of Refueling with Carbohydrates! In Part 1 we looked at the quantity of carbohydrates to be eating, and in Part 2 we examined which sources are best. Today we’ll take a look at timing: When during the day is it best to eat carbohydrates?

For Recovery

Precision Nutrition recommends consuming carbohydrate-dense foods following exercise, for up to about 3 hours post-workout. These carbohydrates should be taken with your post-workout protein dose, since carbohydrates are first in line to be used as energy, saving the protein for muscle-building! If you’re eating for fat loss, this post-workout protein and carbohydrate blend will ideally come in the form of a regular meal (i.e breakfast, lunch or dinner). If you’re eating to build muscle, this post-workout refuel can come in the form of a snack (i.e. protein shake + granola bar) or meal.

For Fat Loss

Morning

Consume very few, or no carbs. You have higher levels of cortisol and catecholamines that are stimulating fat-burning. By eating carbs you will be shutting down some of these processes. Plan for a more fat and protein dominant breakfast.

Example fat loss breakfast:

2-4 whole eggs (depends on the person), prepared how you like
100mL greek yogurt with chia seeds
If you are someone who is used to having toast with eggs, try having eggs with some sauteed vegetables or some raw veggies on the side.

Midday

Add in some carbohydrates, but minimize the fat. After not having carbohydrates for a while, the body is sensitized to their presence. When you first eat carbohydrates, the body releases a greater amount of insulin. This spike in blood sugar and insulin will cause the fat to go into storage. Opt for a meal that contains some carbs and lots of proteins.

Example fat loss lunch:

Lentil salad
Tin of sardines

Evening

This is where you should eat the bulk of your carbohydrates. You already “broke the seal” at lunch, and reduced the body’s sensitivity to carbohydrates by taking some in. Now you are safe to take in a larger portion of carbohydrates without risking spiking, and then tanking, your blood sugar too drastically. Also, the presence of insulin will allow the brain to take in amino acids like tryptophan. Tryptophan is converted to serotonin and melatonin in the brain, which are responsible for your sleep-wake cycle. Bonus!

Example fat loss dinner:

Turkey tacos
Sauteed Veggies
Small amount of Tortilla chips and guacamole

For Building Muscle

The recommendations for carbohydrate timing when trying to build muscle are quite similar to when trying to lose fat! However, it’s best to eat more calories than you’re burning when trying to gain muscle. Most of the extra calories will come from carbohydrates. This means you can lean into the carbohydrates a bit more at each meal. Instead of eating NONE-SOME-MORE for breakfast-lunch-dinner (fat loss), you would eat SOME-MORE-LOTS to facilitate muscle growth!

Before an Early Workout?

What about timing carbohydrates before early workouts? Sometimes it’s not practical to eat before training. For example, people who train at 6am would have to wake up at 4am to digest any complex carbohydrates properly before training. In this scenario, you could jump for some simple sugars (fruits) or just not eat altogether. If you have eaten well the night before, you will have stored enough glycogen to train with that morning, so don’t sweat it!

I sincerely hope that all of this information has given you a helpful introduction into carbohydrates and encourages you to do some of your own research! There is lots of information out there! Some trusted sources include:

Anything from scholar.google.com (peer-reviewed journal articles). These can be hard to dissect, but if you stick to reading the “abstract” section at the top, you can quickly acquire some good information.
Healthline
Precision Nutrition

If you are interested in learning how to customize your carbohydrate intake to maximize your results, reach out to us today about our 1on1 nutritional coaching.

Brighter Evenings Ahead: Black Friday Special

Sun, 31 Oct 2021 23:29:22 GMT

Train in the Evening and Save

Would you like to train at the gym when it is less crowded?
Is your energy better later in the afternoon compared to the morning?
Are you in need of a change to your routine?

Your evenings are about to get a little more bright. This November, for new members we are offering a special rate for all evening personal training sessions (In-Person or Online). Train with us 3pm-7pm Monday to Friday and save 15% off of our regular rates*

Purchase 4, 8 or 12 credits to give it a try! Start today and invest in yourself or purchase as a Christmas gift certificate for someone you love and save!

Already a member in the mornings but considering late afternoon or evening? Try a complimentary training session with us from 3pm-7pm Monday to Friday to see how it works.

For more information on Evening Training at Nova click here .

*Offer for new members only
*Offer ends Dec 1st

Learn Nutrition Essentials and Develop Healthy Food Habits

Thu, 28 Oct 2021 13:49:43 GMT

We Are Creating Something New to Help You in 2022!

Yes, we know we might be early talking about this but we are just so excited that we wanted to give you a heads up. And really it’s only 2 months away!

Coming in January 2022, we will be launching an interactive nutrition challenge using our cool new Obii app!

Want to create new healthy habits and strengthen existing ones around food and nutrition?
Looking for something to kickstart your new year after Christmas holiday indulgences?

Join the Nova 2022 Nutrition Challenge !

This nutrition challenge will teach and encourage you to practice realistic habits to improve your nutrition and lifestyle.

Have questions? Email us for more information.

What Is Osteopathy And How Can It Help Me?

Thu, 28 Oct 2021 13:24:47 GMT

What is Osteopathic Manual Treatment?
Osteopathic Manual Therapy (OMT) is a gentle, full-body treatment geared towards enabling the body’s ability to self-heal. While that may sound like a mouthful, its science and practices are grounded in just that: the body self-heals. Osteopathy is a specialized post graduate program much like physiotherapy or chiropractic. Osteopathic practitioners spend four years studying at The Canadian Academy of Osteopathy before they can be licensed professionals.

The Body Works as a System

Just like the engine of a car, the plumbing of a home, or the lights on a Christmas tree, in order for the system to work, all pieces need to be functioning normally. An issue hindering performance can be either near or distant from the manifesting symptoms and can either have complex or very simple answers. The same concept applies to the human body. Osteopathy takes a holistic approach looking at the systems of the entire body.

Take for Example a Sprained Ankle…

...that is taking too long to heal. While many practitioners will focus on the ankle alone, OMT considers the body as a whole. Once we rule out medical red flags that could indicate something more serious we begin a thorough investigation.

A primary concern is if the ankle is able to remove old blood to make space for new blood coming in with healing factors. We then consider the path venous blood has to take from the ankle to the heart and assess if any problems may be obstructing that flow. An obstruction could be from muscle tension, postural asymmetry, or even something as simple as wearing pants that are too constricting.

Once we are comfortable that blood can leave the foot then we can look at the path new blood has to make to enter the foot so it may heal properly, which follows the same thought process. We similarly consider nerves and lymphatics and what may be disrupting their normal function. While it may simply feel as though we are massaging a muscle or manipulating a joint, there is so much beneath the surface of that movement both literally and figuratively.

What Can I Expect From Osteopathy?

A wide range of problems from muscular to more complicated physiological issues can be resolved with Osteopathic treatment. More often than not, patients should experience results after three or four treatments. If not then OMT may not be the solution for them.

If OMT is something you feel you or someone you know could benefit from, or have any questions do not hesitate to contact our coach and resident osteopath, Chris Robertson .

Two Nova Christmas Events To Look Forward To

Thu, 28 Oct 2021 13:05:02 GMT

The Nova Christmas Walk/Run

Our annual holiday member appreciation event is back this year in person! After switching to an online version last year, we are ecstatic to be hosting this event in our club once again.

Please join us on Sunday, December 5th, 2021 at 9:45am for a casual 2.5km, 5km, or 10km fun run or walk. There will be a warm breakfast and some celebratory mimosas for everyone at the finish line.

To RSVP please sign up at the front desk or email us at Info@NovaHealthClub.com !

Burpees for Bucks

Our Burpees for Bucks event to support a local charity is also back! It's payback time and for a good cause! Now’s your chance to make your coaches sweat!

This year we are doing burpees to raise money for Patty’s Place through Acclaim Health. Last year we raised $2,640 for charity and completed more than 1000 burpees! This year we want to top that!

How It Works

Donate $10 and spin the Wheel of Burpees. Whatever number it lands on is the number of burpees the coach of YOUR CHOICE has to do.

But What If I’m Training Virtually?

Good question! We’ve got you covered. Let us know you want to spin the wheel and the coach you want to do the burpees. We’ll spin for you and will document the burpees that ensue!

Burpees for charity, what could be greater than that? Let's get that wheel spinning!

Click HERE to learn more about Patty’s Place.

Super Nova of the Month: Kelly Talavera

Mon, 04 Oct 2021 23:34:03 GMT

Kelly recently moved to Oakville this past summer and has completely embraced the Nova lifestyle. In addition to playing pickleball at least twice a week, Kelly enjoys pushing her limits in her workouts 3 times a week and finding new heights to reach in each workout.

Kelly has had numerous injuries but has worked around them and developed terrific technical proficiency in all her lifts, has doubled her original squatting weight, dialed in her nutrition and has gained 3lb of muscle mass in the past month. She really approaches every session with such enthusiasm and focus and her results definitely show.

We look forward to helping Kelly crush her goals and progressing her fitness and lifestyle journey with us. Great work and here’s to many more terrific sessions Kelly!

Baseball Day Success!!

Mon, 04 Oct 2021 23:34:01 GMT

Thank You to All Who Made This Day Great!!!

Fall Nutrition Challenge

Mon, 04 Oct 2021 23:33:58 GMT

Do You Need to Kickstart Your Nutrition This Fall?

Do you feel as if you need a reset after the Summer? Do you lack energy? Do you want to feel better about what you are putting in your body? Are you ready to make a change?

If this sounds appealing to you then sign up for the 30-day Nutrition Challenge starting November the 1st !

Back by popular demand, we are happy to help you get back on track this Fall. Through food education, accountability and planning we can help you achieve your wellness goals to build long term sustainable results.

Coach Zack Fernandez will be leading 10 members through a one month journey to better lifestyle habits. This challenge is designed to help any person achieve their fat loss goals.

The investment is $200+HST for the 30-day Challenge!

Spots are limited to 10 people so sign up today by emailing Zack@NovaHealthClub.com

P.S. We are launching a 3 part digital Nutrition Challenge with our Obii app starting January 2022!

Use coupon code EARLYBIRD20

Registration is now OPEN here !

Craving Halloween Candy?

Mon, 04 Oct 2021 23:33:56 GMT

More Candy Than We Need

It’s that time of the year when you walk into a grocery store and are hit with boxes of “delicious” looking candy. Trick or treating is a yearly event where children are given the opportunity to express themselves creatively through costumes and get what they see as free candy. As the parent, you either go with them or stay home and hand out your own candy, but what happens with the left-over candy at the end of the night? It often gets eaten by the family. With Halloween being the yearly excuse to purchase and consume exorbitant amounts of this candy, it is important to step back and understand the consequences of these actions.

Is No Candy the Best Method?

Eating all the left-over candy, or candy gotten from trick or treating within mere days is not a healthy way of managing the candy. Rather, it is key to remember that most things are good in moderation. It can be hard to say no, day in and day out, to all candy which ultimately leads to overconsumption if and when you finally break down. The best method when consuming Halloween candy or any ‘treat’ is to eat the candy you crave yet assessing if it is satisfying you after each bite. Practicing mindfulness and using this thought process creates feedback loops that support you in not overconsuming Halloween candy.

What You Need to Do to ‘Work Off’ that Candy
Although eating candy in moderation is ok, it is important to understand what that means to your health and how much physical activity is needed to work off those extra calories.

What does 100 Calories of Halloween Treats look like:

How many Calories are Burned during 30 minutes of exercise:

What we can see from the above charts is that eating just a few small Halloween candies could mean that 30 minutes of strenuous exercise is needed to work off the calories taken in. If you decide to have 3 Kit Kats, 4 Twizzlers, 1 pack of Skittles, and 3 packs of Sour Patch kids that could mean that you have taken in 616 calories and need to do 60+ full minutes of any of the above list of exercises to work off 10 minutes of satisfaction! However, if you consume these candies in moderation and check-in with yourself during and after the candy to see if it satisfied your craving, you would end up consuming less.

Not Only Personal but Environmental Concerns?

The concerns about Halloween candy do not stop at the extensive calorie consumption that can occur during this time of year but also the excessive garbage created. With each small candy being individually wrapped in plastic, each time you eat one small chocolate you are creating more waste. With over 600 million pounds of candy purchased each year in the U.S. means thousands of pounds of wrappers being thrown out after Halloween. It is evident for months after Halloween in that we see candy wrappers on the ground as we go about our daily lives.

Many candy companies also use palm oil as an ingredient for their products. The use of palm oil has become controversial and very damaging to rainforest ecosystems around the world. People are destroying rainforests, displacing or killing species so palm plantations can be made. The orangutan is a beautiful species that has been severely affected by palm plantations. Some companies like Mars however have recently introduced sustainable palm production to their business model. Mars is in charge of candies such as Snickers, Skittles, Starburst and more. For more information about the use of palm oil check out this article .

Final Thoughts

While a few pieces of candy can be good for the soul once in a while, candy is a refined food, high in sugar and other unhealthy ingredients that when consumed in excess can have a negative effect on your health. Practice mindfulness if you are going to eat some Halloween candy this fall and remember that 1 minute of pleasure per piece of candy can equal a lot more minutes of exercise to burn off!

How Much Personal Training Do You Need?

Mon, 04 Oct 2021 23:33:54 GMT

What is Personal Training?

Our Personalized Fitness Training Programs are based on your goals and achieving them in the way best suited for you! Customizing our approach to your lifestyle is our top priority.

Whether you want to increase your energy and feel healthier, strengthen your core, lose weight, or improve your sport specific skills, our team will design the right individualized program to meet your needs, wants and physical abilities.

Your needs are unique and our team of Kinesiology-based professionals, utilizing the latest training methods will help you get more out of your fitness program and to your goals faster.

Benefits of working with a personal trainer

At Nova Health Club we have higher expectations than simply being ‘certified’. Our team of professionals have diverse backgrounds which begin with a Kinesiology foundation followed by fitness diplomas and specialized certifications in Functional Movement Systems and Precision Nutrition.

"One size fits all" only works for a few. Your best is revealed when your individual needs, wants, and abilities are taken into consideration. Feel confident knowing that Nova coaches tailor each session specifically to you!

Personal Training Process:

Goal Discovery

Your personal training journey begins with a free health consultation in person or over the phone with one of our certified personal trainers.

The objective is to learn about your goals and to formulate a custom training plan that fits your lifestyle. A comprehensive consultation will centre around your goals, current health, injury and exercise history.

Initial Session

Your first workout will be a movement assessment. This is not fitness testing but rather an opportunity to have a closer look at your movement patterns.

The initial assessment evaluates joint mobility and stability, breathing, core function and ability to perform foundational exercises.

With this information we create better programs that meet your needs and prevent you from getting injured during your workouts.

Progress Tracking:

Baseline fitness metrics and knowing your strengths and weaknesses are an essential part in creating the best fitness program for you.

We evaluate your strength and cardio levels quarterly throughout your training journey to ensure you are on the best path towards your goals.

How many personal training sessions do I need?

How to Come Up With a Plan That Is Right For You

If you are in the market looking for personal training, there are 2 things to consider when trying to determine how many sessions you need. First you need to consider the time frame you plan to train for. Is it something short term? Long term? Second is figuring out the frequency of how many times per week you should train.

Time Frame

First, know that fitness is something that needs to be a lifestyle habit for the rest of your life (just like brushing your teeth each day) whether you are doing personal training or not. Because fitness also takes some level of discipline which is challenging for some people, personal training is great to help you stay committed and accomplish the goal of regular exercise. For an unmotivated person, hiring a personal trainer can become a monthly investment for the long term.

There are times however where you may wish to hire a personal trainer for the short term depending on the goal. For example, 3 to 12 months is the typical time it takes someone to reach a bigger goal whether it be losing 20lbs of fat or rehabbing an injury.

If you hire a personal trainer for the short term, it is important to learn as much as possible during that time to help equip you with the strategies to maintain your goal and investment after you stop personal training. Make sure to communicate with your trainer if you ever have intentions on quitting. A great training coach will do their best to empower you to continue once you stop training with them.

Unfortunately for some trainees who quit personal training, they lose all the results they earned and invested in over their time with their training coach. There is nothing that discourages a professional trainer more than having seen their trainee put in a year of hard work towards their goal, reach that goal and then quit. Most trainees who quit personal training after reaching a goal do not maintain their progress and often go back to their old self.

Frequency

How many personal training sessions a person needs per week depends on the individual and comes down to four things each person should consider.

1) Minimum vs Optimal Dose for Results

As a minimum in order to see results, everyone should spend at least 3 hours a week engaged in an activity that either raises the heart rate and or works the major muscles of the body. This can be the sum of all hours spent exercising whether with or without a personal trainer. Doing less than this doesn’t mean there is no benefit, but expect your results to be minimal. Ideally for best results, 4- 5 hours a week spent on exercise that raises your heart rate and challenges your muscles is best.

2) How Much Time is Realistic For You?

Determining how many hours a week you can devote to exercise is very important. While 5 or more hours a week spent exercising is ideal for results, it may not be realistic to everyone. For one person, 3 hours a week could be easy whereas for others it could be stressful. Creating stress by trying to follow a workout program beyond what you can handle is not good and will negate the benefits of exercising.

For example, a new parent who is also starting a new job or business may find 3 hours very difficult to accomplish especially if they are starting from no previous exercise habits. A similar person but who is already doing regular exercise would not have a problem getting 3 hours of fitness in each week.

When it comes to building your fitness and improving your health, it is all about the small steps done consistently over time. Over the long term, these steps lead to lifestyle changes that become a natural part of your life requiring less effort than when you first began.

Do the best you can by exercising as often as is realistic for you and remember that any exercise is better than no exercise - so if you only have 1 hour then that is a perfect place to start. Once you are good with 1 hour of exercise, the goal would be to increase it to 2 hours of exercise then 3 and so on.

3) Your Goals & Current Exercise Routine

Most people exercise in a limited capacity based on what they know, what they like or find easy. All the while missing important components of fitness that they need. What they are missing determines how much time should be spent with a personal trainer.

Personal training therefore ends up being an activity that helps you accomplish physical exercise that you are not likely to do on your own. This could be mobility work through stretching, postural or core work or challenging multi-joint strength exercise like squats and lunges to get stronger and help burn fat.

Your training goals will also determine how many times per week you need to do personal training. For example, if you have restricted joint mobility and already do light jogging 2 times a week for 60 minutes, that would be 2 hours of fitness already complete. You would have a good cardiovascular base already. Your personal training sessions would therefore be less likely spent on doing more cardio but rather on strength and mobility exercises to balance out the other areas of fitness you are lacking in. In this case, 2 hours of personal training would suffice. 3 hours with a personal trainer on the other hand would allow your trainer to maximize your results.

4) Personal Budget

Lastly, one’s budget will also determine how many personal training sessions are best for you. While 3-5 hours a week with a personal trainer is great, if it does not fit the budget and creates stress in your life then it is not worth it. An option then would be to try ½ hour sessions, doubles sessions or one hour sessions 1 time per week with an at home program created by your coach.

Interested in knowing how much personal training you need to reach your goals? Click below to connect with us today.

Updated November 15, 2021.

Refueling with Carbohydrates Part 2 - Source

Mon, 04 Oct 2021 23:33:52 GMT

Carbohydrate Sources and Understanding Glycemic Index (GI)

Welcome to Part 2 of Refueling with Carbohydrates! In Part 1 we looked at the quantity of carbohydrates you should be eating through the lenses of a low- and high-carbohydrate diet. Today we’ll take a look at where the majority of these carbohydrates should be coming from.

When choosing sources of carbohydrates, sticking to healthier sources, when possible, is your best bet. This means choosing carbohydrate sources that are whole grain, high in fibre and usually having a low glycemic index. Glycemic index (GI) makes reference to a food’s ability to increase blood sugar. High GI foods increase blood sugar a lot and fast, whereas low GI foods only increase blood sugar less and at a slower rate. Brown rice, whole wheat pasta, beans and vegetables are all good options that fit our criteria for healthy carbs (yes, veggies have carbohydrates!).

With respect to carbohydrates from veggies, some vegetables will deliver quite a hit of carbohydrates, while others have almost none. For example, one cup of baked yams has 37 grams of carbohydrates, while one cup of cabbage only has 7 grams! Vegetables can be an extremely valuable tool in managing satiety (fullness) and carbohydrate intake. Because they are high in fiber and have so many useful minerals and micronutrients, using higher carbohydrate vegetables as a primary source of energy is a great idea! Conversely, vegetables lower in carbohydrates, also high in fibre may be useful in staving off hunger without blowing your ‘calorie budget’.

Returning to glycemic index (GI), there are different cases where you might benefit from low vs. high GI carbohydrates. If you need to rapidly replenish your carb stores (after an intense workout or a tennis match), higher glycemic index carbohydrates (>70) are advised (potatoes, yams, breads, rice and some types of fruit). If you are seeking to lose weight, and are not between same-day bouts of exercise, then lower glycemic index carbohydrates are recommended, since they release glucose more slowly (broccoli, beans, carrots). Check out this handy link to some common foods and their GI values .

Insofar as fruits, you should try to stick to those rich in fibre such as apples, berries and pears. Fruit is also a great option for refueling between same-day training sessions, hikes, or sporting events since it has some rapidly absorbed simple sugars!

Let’s look at two examples of daily carbohydrate intake:

High-carbohydrate, variable GI

Brent is an athletic 59-year-old trainee who plays golf and tennis during his leisure time. He is trying to maintain his weight. He wakes up and eats a bowl of oats with chia seeds and a handful of berries for breakfast (high-carb, low-GI). He trains at Nova at 11am then goes home for a virtual meeting. For lunch he eats some yams with rice (high-carb, high-GI) in preparation for his tennis match at 3pm. For dinner Brent eats a salmon steak, with some collard greens and barley (high-carb, low-GI).

Low-carbohydrate, low-GI

Marjorie is a newer trainee who is trying to lose weight, specifically fat mass. She wakes up and eats a bowl of greek yogurt with dark chocolate and pistachios (low-carb, low-GI). She trains at Nova from 7-8am then starts her work day. As a snack she eats a protein bar with some black coffee. By 1pm, it’s lunch time. Marjorie eats a tin of sardines with some green peppers and hummus (low-carb, low-GI). For dinner, Marjorie eats a spinach and arugula salad with lentils and a few candied pine nuts (low-carb, low-GI).

We see how different lifestyles and health goals can dictate which carbs we eat and in what quantities! I hope that this information has helped you decide which carbohydrates to fuel up on, and which to (mostly) avoid! Stay tuned for Part 3 of Refueling with Carbohydrates - Timing Your Intake!.

Want to join a fun community supported way to improve your nutrition? Stay tuned for The Nova Nutrition Challenge launching in January 2022. In the meantime, coach Zack will be leading a 1 month mini nutrition challenge this fall. For more info, contact Zack below.

Outdoor Group Fitness is Back!

Sun, 05 Sep 2021 22:35:10 GMT

This month we want to offer you the opportunity to get outside for a Saturday morning group workout! Starting on Saturday September the 18th we are ready to bring back outdoor small group fitness.

But we need your help to make this class a reality. We need at least 10 people to register for this limited time 12 week series. We are also capping the attendance at 15 participants to respect distancing. Be sure to sign up now to claim your spot!

For more details and to register, visit our Outdoor Group Fitness page!

Can’t make the outdoor classes? No problem! We also offer group class sessions online every Saturday at 9am led by coach Chris Robertson! Register here for Online Group Fitness .

Baseball Day is Back! Mark Your Calendars!

Thu, 02 Sep 2021 14:14:13 GMT

We’re excited to announce that Baseball Day is officially back! Mark those calendars for October 2nd, 2021 at 1pm . For a long time we’ve been isolated, it’s now time to come together in a safe way to have fun and embrace what the Nova community is all about.

What is Baseball Day?

It’s simply a Nova community event where we all get together safely outdoors to spend time together and have fun. Whether you have played baseball or haven’t played, choose to play or don’t, it is an event for EVERYONE and ALL are welcome! Let’s come together again as a community and share some smiles and laughter.

Light snacks and drinks will be provided.

If you have any baseball gloves, bring them with you!

Make sure to register with your coach today!
Let’s play ball!

Any questions, please feel free to contact melissa@novahealthclub.com

We will see you and your family at Wallace Park on October 2nd, 2021 at 1:00pm !

Wallace Park
Oakville, L6K 6L2

Super Nova of the Month: Janet Sparks

Thu, 02 Sep 2021 14:10:33 GMT

Janet came to us a year ago looking for a program to help rehabilitate her knee. Since then, not only has Janet made progress with her knee, but she has made Nova a lifestyle change. When lockdown hit, you could find Janet training outdoors in the park right until late December (even in some light snow!).

She has not only implemented fitness as a priority in her life, but also diet, sleep and finding new ways to relieve stress along the way. Janet has found happiness and joy in exercising again. Janet’s positivity and consistency are key alongside her dedication and drive towards health and wellness which is an inspiration to us all!

Thanks for sharing your positivity and journey with us and for this, YOU are our SuperNova of the Month, Janet!

Tips on How to Maintain Healthy Habits as You Transition Back to Fall

Thu, 02 Sep 2021 14:09:46 GMT

September is a New Start

While we typically think of January 1st as the reset to the year, September is also a huge transition time that brings with it new routines, new schedules and new demands. The summer typically comes with a slow pace and less demands, but in September we start looking ahead and refocus on our health goals. As you make the transition to fall it’s important to not lose focus on the healthy habits you have achieved or are looking to achieve.

Exercise, Movement and Nutrition

When thinking about our overall health there are many different areas that we must take into consideration. Overall we can look at mental health, physical health and social health. I want to take a moment and focus on physical health and how it is one of the easier aspects to neglect as life gets busy as we transition back into September. This year not only are we looking at the kids being back in school, but for many it also means transitioning back into working from the office.

There are two main components that contribute to physical health: Exercise/Movement and Nutrition. It’s important to have as many tricks and tools in your toolbox as possible when going into busy times so that you have the best possibility of success. Below you will find some of the top tips and tricks for maintaining a healthy routine and continuing to build on any progress you have made during the summer or while working from home.

Exercise/Movement:

Commuting can make it difficult to find time to exercise. When we look at exercise as a large event with multiple steps (change into workout gear, exercise, shower, change into work clothes etc.) there are many barriers to completion. On the other hand when we look at exercise as the sum of all the physical work you did in a day it becomes more manageable. While it’s ideal to have an hour and a half a day to get in a full workout, that may not be your reality every day. On the days when a workout just isn’t in the cards, exercise snacking may be your best bet! This is a method where you add in little ‘snacks’ of exercise throughout the day that don’t require changing your clothes or getting yourself to the gym. This can include things like taking the stairs, parking further away from work to increase your walk, doing 40 air squats each time you get up from your desk, doing 15 push ups after each meeting etc. By including short bouts of small exercises it will eventually add up to a large amount of exercise.

Nutrition:

While the plan of attack for exercise is to not plan and to fit it in where possible, the plan for nutrition is the exact opposite! Nutrition doesn’t just fall into place, and if you aren’t prepared you will find yourself struggling to find success. I think the first step is to have a few ‘go-to’, quick and easy food options for the days when things don’t fall into place. Personally, I like to find a location near my office that has salads, somewhere that has protein shakes and then a grocery store that offers lunches that are high in protein. By having a few sources of generally okay meals around, I am less likely to grab the less ideal foods for lunches when I am unprepared.

Secondly I always suggest having a short list of breakfasts and lunches that you can rotate through. Having a short list of meal options means that you can have the same items on your grocery list each week and always have them in stock. While dinner is harder to keep consistent, breakfast and lunch are usually quite easy because you are less likely to have to cater to others and/or be out. Thirdly, I always have a box of protein bars at my desk for those days when nothing falls into place and getting a lunch break is impossible.

Lastly, a less common approach that a colleague of mine practices is to simply not eat at all, or ‘fast’ if he can not eat the right foods. While fasting has pros and cons and depends on the individual and situation, his reasoning, like others who practice fasting, is that waiting a few hours for a proper meal should not take much effort. The key here is to practice self-discipline to make the right food choices after fasting and not to overeat when meal time comes. Check out Fasting for Beginners for more info

For the times when things do go well, and you have had time to grocery shop and prepare food it’s important to keep it simple. Again, by keeping your breakfast and lunch similar most days it will allow you to always have those foods on hand. For busy days I like to have a protein shake with milk or water. I place the protein shaker beside my coffee maker and drink my shake while my coffee brews. Nova Health Club offers protein powder in both Whey and Vegan formulas if you wish to use this as a tool to help you create nutrition simplicity. By having easy to maintain habits, it will allow you to continue hitting your nutrition goals as life becomes busier and as we transition back to more normal routines in September. Do you need accountability and customized tips and tricks to support you this fall? We offer 1on1 nutrition coaching that can help you reach your goals faster!

Super Nova of the Month: Roger Thompson

Wed, 28 Jul 2021 12:03:35 GMT

Roger began training with us at Nova five years ago at the young age of 80 and has been a dedicated member ever since! Over the past few months he has transitioned from two hourly sessions a week to four thirty minute sessions to be more active throughout the week as he understands movement is the key to successful aging. With Nova, Roger has been able to keep up his active lifestyle from hitting the fairway to walking. Roger is showing no signs of slowing down either, continuously improving upon his strength, mobility, and balance. You are an inspiration to us all!

Congratulations Roger, you are Supernova for the month of August sponsored by Kit & Ace!

Weight Loss & Body Composition

Mon, 26 Jul 2021 14:37:35 GMT

Weight Loss & Body Composition

As a fitness coach, one of the top goals I hear from clients is weight loss. I understand what people mean when they say weight loss however the goal should not be weight loss per se but rather improving body composition.

If your goal is to lose weight, then loss of muscle, fat or water are all going to help with this goal. Losing a limb could also help with a weight loss goal. While losing a limb to accomplish weight loss goals sounds crazy, so does losing muscle mass.

What people really mean when they say they want to lose weight is that they want to lose fat, increase muscle mass and improve the shape and look of their body. Therefore focusing on body composition is better than focusing on weight loss.

What is Body Composition?

When you step onto a scale, your weight represents fat, muscle, organs, bones and everything else in the body. Measuring weight on its own does not give you a full picture of what is really happening within your body. If your weight changes, is it from loss or gain of muscle or fat? Measuring body composition on the other hand is a much smarter way to measure and track your progress because it tells you exactly what is being lost, what is being gained in terms of fat and muscle.

Who is Healthier & More Fit?

Let’s assume two people of the same sex both have the same weight and body composition (muscle vs fat) to start with and their goal is to lose fat weight. After a period of time they both lose 10 pounds but in different ways as seen below.

Person A lost 10lbs made up of:

8lbs of muscle loss
2lbs of fat loss

Person B lost 10lbs made up of:

2lbs of muscle loss
8lbs of fat loss

Which person would you rather be? As you can see, 10 pounds of weight loss between the two people is completely different. Person A in reality is not as healthy as Person B. Person A will also look less toned and less fit with less muscle and more fat in their body compared to Person B. Person A is actually fatter than Person B since their body fat % is higher.

Introducing Body Composition Analysis

Body composition analysis breaks down your fat versus muscle mass giving you the body fat %. Knowing your body fat % is so much more empowering to help you towards your goals of losing fat and looking better than just tracking your body weight on a scale.

There are many ways to measure body composition. The two most common ways to measure your body composition is with calipers or bioelectrical impedance. Both can be very accurate if done correctly. The caliper method is a manual way of ‘pinching’ or measuring skinfolds of body fat. It has more room for human error, can take longer and is more invasive. Bioelectrical impedance is a method of passing small electrical currents through the body that interpret body fat and muscle mass with specific algorithmic formulas. Bioelectrical impedance machines are quick and simple but many of them, especially inexpensive consumer models are very inaccurate. When using bioelectrical impedance to measure body composition it is very important to have a high end machine with competent technology. Typically, these machines can cost in the thousands of dollars range.

Understanding Body Fat Percentage

The ratio of fat versus muscle is probably the best indicator of health and fitness when measuring body composition for fat loss goals. Below is an outline of what body fat % is considered fit to unhealthy for both males and females.

What About BMI (Body Mass Index)?

You may be more familiar with BMI as a way of measuring your body’s makeup. What’s the difference between measuring BMI and Body Composition? BMI is a method used to assess the health of an individual by comparing the amount of weight they carry to their height: BMI – kg/m2.

Despite the widespread use of BMI in clinical practice, BMI has limitations and is a poor metric for tracking weight changes because you can not identify if changes in your weight are from fat or muscle. Using BMI to measure health and fitness oversimplifies the process by ignoring important factors that contribute to positive health.

When you’re trying to get healthier, you’re most likely focused on losing fat and gaining muscle. BMI and scales cannot tell you how much of your weight loss is fat, muscle, or body water, but body composition analysis can.

What is ‘Skinny Fat’?

Body composition analysis is not just for flabby people looking to lose weight around their midsection and to fit into smaller clothes. While a skinny person may not find themselves on the scale as much as an overweight person, they can benefit from body composition analysis just as much.

It is common to assume just because someone is thin, that they have less fat and are healthy. However being skinny doesn't necessarily equate to being healthier and more fit. Fat is not always stored subcutaneously (under the skin) where it is visible on the outside of the body. Visceral fat can also be stored in the body, around organs that can not be seen from the outside like subcutaneous fat. Visceral fat also brings more risk for disease compared to subcutaneous fat.

A thin person with visceral fat and little muscle mass is ‘skinny fat’. This person will have a high body fat % and carry the same health risks as someone who is visibly obese. Visceral fat can not be measured on scales, BMI or calipers and why bioelectrical impedance is the best method.

InBody Analysis at Nova Health Club

Go beyond the scale with an InBody Analysis at Nova Health Club. This non-invasive body composition analysis using bioelectrical impedance will accurately measure your body composition - breaking down what your body weight really is with respect to body fat, muscle mass, hydration level and body fat %.

The InBody analysis also tells you your Basal Metabolic Rate (BMR) . BMR is the amount of calories your body needs per day if at rest. The BMR is an essential starting point for anyone looking to understand their caloric needs as part of a nutritional program.

A healthy balance of fat and muscle is a vital component of long-term health. Having excess body fat is associated with increased disease and morbidity and just does not look good. Whereas sufficient muscle mass helps strengthen the immune system, enhance mobility, prevent injury, decrease frailty allowing you to maintain your body’s ability to function as you age.

Let’s stop focusing on weight by itself and understand our bodies better by measuring body composition!

Refueling with Carbohydrates: Part 1 - Amount

Mon, 26 Jul 2021 14:18:40 GMT

Carbohydrates as Energy During Exercise

Every minute of every day our body is using carbohydrates for energy. Whether you’re brushing your teeth, sleeping, or working out, carbohydrates are fueling you. These carbohydrates come in the form of stored glycogen found in the liver and muscles. Over the course of the day, especially if it’s a day where you’re exercising, this glycogen gets used up. In order to recover adequately from exercise and build muscle, we need to replenish this fuel! But what should we use to replenish our carbohydrate stores, and when should we do it? Also, how much should we eat to adequately replenish our energy stores? In Part 1 of Refueling with Carbohydrates, we’ll find out how many carbohydrates we need to keep our bodies thriving.

There are many factors that can cause your daily carbohydrate intake to vary greatly. Do you digest carbohydrates well, or do they bother your gut? Do you do a lot of endurance training? Do you even like carbohydrates? In order to give you a good picture of what real-life carbohydrate intake can look like, let’s use two case studies of different trainees:

Low Carbohydrate Diet

Dominic is a 220lb trainee who is trying to lose some body fat. He is doing this by eating less calories than he is using up on a daily basis. In addition, he is eating a ketogenic, or fat-based diet. Dominic is eating 2500 calories a day, but only 50g of carbohydrates (or 200 calories worth). He has about 1 cup of cooked brown rice with dinner, and no other carbohydrates during the day. Dominic eats 200g of protein per day (800 calories) and his remaining 1500 calories come from fats. This is an example of a very low-carb, or ketogenic, diet that is being used for weight loss, and because Dominic prefers eating fats to carbohydrates.

High Carbohydrate Diet

Maria is a 150lb trainee who is training for a 5k run. She runs 3-4 times a week. She is not trying to gain or lose any weight. Maria normally eats 2000 calories a day, but because she is training a lot she is currently eating 2300 calories to maintain her body weight. Maria needs a lot of carbs, because this is what the body likes to use for energy during moderate exertion (like running). She also grew up eating lots of pasta and bread, and digests carbs very well. She eats a cup of oats for breakfast (55g carbs), three baked sweet potatoes for lunch (124g carbs) and two cups of cooked pasta for dinner (86g carbs). In total, Maria eats 265g of carbohydrates (1060 calories worth) every day. Maria also eats 130g of protein (520 calories) and 80g of fats (720 calories). This is an example of a high-carb diet being used to maintain body weight and support recovery from frequent running training.

As you can see, your body composition goals, training goals and eating preferences all play a big role in how many carbohydrates you eat. There is no one size fits all number! If you need help understanding how many carbohydrates you should be eating every day, or learning more about how to fuel your body to work at 100%, connect with us and let’s chat about what is the best nutrition plan for you.

Health & Fitness for Youth & Teens During a Pandemic

Tue, 06 Jul 2021 16:42:52 GMT

Have Our Youth Been Overlooked?

The world has faced incredibly challenging times over the past year and a half with COVID-19. Provinces in Canada have gone in and out of lockdowns in order to ensure social distancing, as well as the safety and health of its population. In Ontario, schools closed and have gone online for months at a time, and when children were allowed at schools there were strict rules. Schools were not the only thing to close; many outdoor and indoor recreational activities were included in this list. Although these precautions were implemented for the safety of the whole population, it also causes many to question if the measures are causing more harm than good for today’s youth.

Rising Obesity Rates Among Youth

Let’s take a step back and put everything into perspective before going any further. Studies have shown that during the summer months, youth obesity rates increase by 0.85% each mont h. During school months, there is a stable or decreasing trend found in obesity rates for school-aged children. With schools being closed and students online for 7 or more months since the COVID-19 pandemic started, this data makes many health professionals speculate that there will be dramatic increases in youth obesity rates.

Pandemic closures not only take away the easily accessible areas for physical activity but also cause social isolation for youth. Due to the increased stress from isolation from peers, children may turn to unhealthy eating patterns , through increased eating or eating unhealthy calorie-rich, nutrient poor foods. Another impact of isolation is the elimination of social eating practices which causes a reduction in mindful eating, and becomes a negative influence on dietary choices while promoting overeating. This is due to the fact that peers will not see what food each individual is eating, as well as lowered conversation during eating time.

With all this being said, how can you as a parent or youth curve the effects the pandemic has caused? How can you ensure healthy eating habits, and exercise during and post lockdowns?

Healthy Eating Tips for Teens

1) Pre-make and pack a lunch for your children. I know it may be easy to just cook the meal at lunch time, and have them grab their own snacks at break, but this will ensure the healthiest choices are being made.

2) Do not let your kids eat in front of the television, iPad or phone, this type of distracted eating can lead to eating past being full.

3) Whenever possible, eat with your children and converse with them about their day. This will ensure a more natural eating pattern, that is similar to school time.

4) Do NOT make your kids finish their plates. If they tell you, they are full, then allow them to stop eating, but this does not mean they get dessert!

Exercise Tips for Teens

1) Make sure both you and your child are hitting the recommended physical activity guidelines .

Toddlers

(1-2 years) at least 180 minutes of physical activity

Preschoolers

(3-4 years) at least 180 minutes of physical activity, with 60 minutes of “energetic play”

Children and Youth

(5-17 years) at least 60 minutes of moderate to vigorous physical activity, and several hours of structured or unstructured light physical activities, as well as muscle and bone strengthening exercises at least 3 days per week

Adults

(18-64) should be active each day and minimize sedentary behaviours by getting 150 minutes of moderate to vigorous aerobic physical activity per week, muscle strengthening twice per week, and several hours of physical activity.

2) Small changes make big differences; try to encourage going for morning or lunch break walks. If your child is competitive with you or their siblings, get some step counting watches and create fun challenges to see who can get the most steps within a day/week/month.

3) Find a physical activity that the youth enjoy. It is not fun for you as the parent, or the child to be constantly nagged about doing physical activity.

4) If financially feasible, get the youth a personal trainer. This personal trainer will not only help the youth become more comfortable, and confident in their movement abilities, but will encourage and help uplift self-esteem within the youth! It can be a very daunting moment joining a gym or trying to work out for the first time, and not knowing what to do or how to do movements correctly. This is where the personal trainer can help, while also teaching correct technique to ensure no injuries form, as well as cater to the youth’s needs in order to not “scare them away from exercise”.

Super Novas of the Month: Rob & Pam Smith!!

Sun, 04 Jul 2021 18:58:33 GMT

1 Million,

Fifty-Nine Thousand,
Three-Hundred and Twenty-Nine...

...Steps. Over 2 million steps between the two of them alongside various bird sightings, hike adventures and the integration of new healthy habits since April! It has come to no surprise to see Rob & Pam at the top of our Nova Challenge over the last three months! These two have been great role models and an inspiration for the Nova Community as they led the leaderboard and truly made an effort to adapt new habits into their already active regime. We want to make you two the focal point as we celebrate you being July’s SuperNovas of the month!

There is exciting news for the special SuperNovas starting this month. Not only do you get to be recognized and highlighted… The SuperNovas are now sponsored by Kit & Ace and the recipients will receive a free fitting and gift card for merchandise at their store!

Congratulations to Rob & Pam for setting the bar high and inspiring the Nova Community yet again!! We are happy to have you a part of the team!!

The Balancing Act: Are You Chasing A Weight Loss Goal?

Sun, 04 Jul 2021 18:04:00 GMT

Focus on Health When it Comes To Your Nutrition

We live in a society where being ”thin” is commonly associated with being healthy while everything else is considered unhealthy. We are overly focused on the scale and the number it displays as we continuously chase a goal weight or a size with our bodies.

While there may be different health concerns associated with obesity and the physical and metabolic demands of carrying around a significant amount of excess weight, an extra 10lbs does not warrant the same concerns. There is nothing wrong with wanting to lose that 10lbs, or wanting to hit a goal weight... However, I do believe that it is really important to know why you are trying to lose that weight and then determine if you are really working towards a goal that aligns with your needs, wants and desires.

The first step in my mind with any body composition change goals is to weigh the pros and cons of weight loss. What do you stand to gain by losing the weight, and what is it going to cost you? My favourite pros are feeling better in your skin, putting less pressure on your joints, less knee pain, increased mobility, ability to walk/run longer or faster etc. The cons I urge everyone to take into consideration are decreased ability to participate in social meals, constant thoughts about food, hunger, decreased ability to eat the foods you enjoy, need to increase protein intake significantly etc. It becomes a balancing act of these factors to determine if you really want or need to lose weight.

I am here to tell you loud and clear that it’s okay to not be chasing a weight loss goal! It’s okay to be happy in the skin you are in and simply want to focus on being healthy and happy. It’s also perfectly okay to be working towards weight loss or fat loss. It’s also important to acknowledge that just because someone is focusing on weight loss or has lost weight does not mean they are healthier! The majority of weight loss comes with a loss of muscle as well as fat which can have a negative impact on not only bone density but also age related muscle loss.

I want to challenge you to begin focusing on your health when it comes to your nutrition. The wonderful part of this is that focusing on how healthy your nutrition is, is independent of whether or not you are trying to lose weight. Having a healthy balanced diet is easier than you may think, here are a few tips to help you focus on the benefits of your food:

Consume vegetables at every meal.
Focus on your hydration - Consuming an extra 500ml of water per hour of working out each day!
Consume sustainable fish 2-3 times per week (or take an omega-3 supplement).
Fill your plate with 50% vegetables, 25% protein and 25% starch/carbohydrates.
Focus on healthy fats - foods such as avocados, olive oils and nuts are a great source.

Immune Function: Boosters & Busters

Sun, 04 Jul 2021 17:39:10 GMT

What You Should Be Doing and Avoiding For Better Immune Function

In this bonus installment of Improving Immunity, let’s bring everything together and look at some of the best and worst things you could be doing for your immune function. Whether it be food, sleep, exercise, or something else altogether. Take a peek at our list of top immune system boosters and their counterparts:

Boosters :

Socialization - We love to get together with friends and family. It allows us to catch up, spend quality time with those we love, and explore common interests. It seems that all of these things help regulate our immune systems. Close personal relationships , and a great marriage can help power up your immunity!

Fiber - Enough fiber can help you be more regular, lower your cholesterol, and regulate your blood sugar. Fiber also modulates immune function via gut-associated lymphoid tissues (GALT). This is a fancy way of saying that fiber helps turn on the immune system by shaking hands with your gut. Keep on eating that fiber!

Regular exercise - But of course! This was Part 3 of our series! I wanted to include exercise in our list not just because Nova focuses primarily on improving health through exercise, but also to encourage you to recognize that something is always better than nothing. Even a regular brisk walk on its own can reduce your days spent sick by half!

Vitamin D - Time and time again, studies have shown that this fat soluble vitamin plays an important role in strengthening our immune system. Deficiencies in vitamin D are associated with increased autoimmunity and increased susceptibility to infection.

Busters :

Added sugars - Sugar generates a low-grade inflammation in the body. The typical Western diet has plenty of sugar, in every single meal, keeping us in a constant state of low-grade inflammation. Simple sugars have been shown to reduce our white blood cells’ ability to eliminate harmful bacteria . The same problem is not created when eating complex carbs like starches, so stick to them!

Heavy salt - Most of us know that too much salt in our diet raises blood pressure, increasing risk for stroke and heart attack. With respect to immunity, some salt can actually stimulate immune function, but too much salt can compromise it . A recent study showed that neutrophil (an antibacterial white blood cell) function is reduced in high-salt diets. Season accordingly!

Alcohol - Aside from a nasty hangover, alcohol can also inhibit immune function . Regular excessive alcohol consumption increases risk for certain cancers, and slows recovery from infections and physical wounds. The body’s immune pathways become disrupted, starting with alcohol’s first contact: impaired gut function.

Stress - Nobody enjoys being stressed. Neither do our immune system s . A large analysis of different stressors’ effects on the immune system found that chronic stress had a negative effect on almost all measures of immune function. Stress can be physical, emotional or mental. Even intense exercising when you are under other stressors can have a negative affect on your immune system. Chronic stress is basically a carpet bomb for your immune system. Now, if somebody cut you off today in traffic, but you are otherwise low-stress, don’t worry! Acute stressors do not have the same effect on immune function.

We really hope you enjoyed this series on Improving Immunity! Hopefully you are more well-prepared and motivated to pump up your immune function with great sleep, moderate exercise, and health eating habits!

In case you missed our previous blogs from this series, you can read them here:

Improving Immunity Part 1 - Sleep

Improving Immunity Part 2 - Diet

Improving Immunity Part 3 - Exercise

Congratulations Nova Challenge Finishers!

Sun, 04 Jul 2021 17:15:46 GMT

The Nova Challenge Recap & Participant Interviews

Three months ago the Nova team and community embarked on a journey towards a healthier life, in which everyday for 90 days participants completed various activities in order to create new sustainable habits. This free program for members worked on the premise that it takes 21 days to build a habit, and 90 days for that habit to become a lifestyle. Through the use of a digital app, called Obii, participants were able to log on each day and find 1-5 new habit activities that could be completed. Each new day and week built off of the previous weeks in order to gain strides in many aspects of a healthy lifestyle.

This program not only focused on physical fitness, but also incorporated nutrition, mental health, nature, community, rest and recovery. With this wide range of possible lifestyle changes, participants were able to choose to do certain activities that met their personal goals such as mental health, rest and recovery.

The activities provided in the program all came with tips and tricks from the Nova Team, in order for participants to learn the value of each new activity. Although some activities presented in the were possibly already habits for some participants, many activities were new allowing participants to learn, grow and improve.

This program was designed for habit building and lifestyle changes. It also was a competition for some people, with each activity completed gaining the participants points. Each month there was constant movement on the leaderboard. Congratulations to the winners and all who took part in The Nova Challenge! The top three participants of The Nova Challenge were:

Pam & Rob Smith: 8,255 pts
Darrell Chatten: 7,830 pts
Philippe Lafreniere: 7,695pts
Average Points: 3,313 pts

We interviewed some of our participants and this is what they had to say about The Nova Challenge:

1) You have been very active in The Nova Challenge since we began it in April. What tips, tricks or mindset did you employ to help you remain so consistent for the last three months?

“I personally like a challenge and the timing was perfect after a long year of Covid restrictions. I tried to read the day's challenges early so that I could plan my day to complete as many of the challenges as possible. Sometimes I knew that I would not be getting them all in, but I worked to get them done in a reasonable time frame.” - Anita Boyce

“During the pandemic and the lockdowns, it could have been very, very easy to slip into some bad habits. The challenge reminded me that I can’t let things slide. And it was also fun to compete with other members, if it was just a little bit.” - Alan Cross

“Tips and Tricks: Just do it, take the time, procrastination is harder than getting it done. Enjoy it!!” - Julie Sleeman

2) How do you feel The Nova Challenge has helped you during lockdown?

“The Challenge has helped me in several ways during lockdown. This has been an isolating time for everyone and the Challenge helped me feel part of a community and given structure to my days as well as something to look forward to. As well as helping me stay active and eat healthily, several of the challenges have also helped mentally by encouraging me to set time aside to appreciate the many things I am grateful for and to stop and refocus during the day.” - Pam Smith

“The challenge has been a great distraction from reading depressing pandemic world-wide news. The posts from everyone participating was a community to be part of and gave some insights into how others were living and coping with the pandemic. Good to see the sense of humour.” - Rob Smith

“I looked forward to seeing what each day held - it gave me something different to do which was great for combating the mundane nature of this pandemic, especially in a stay-at-home order. I don't think I've done too many squats, push ups and planks consistently and I'm noticing increased strength in those areas! It made fitness, nutrition and wellbeing a daily habit, verses a once or twice a week event.” - Leona Olney

“The challenge was perfect during the lockdown because it helped me get out of the house for the outdoor activities such as nature walks, cardio walks, bird watching etc. Trying new ingredients and recipes made cooking a little more interesting. I found that at the beginning of the pandemic I was calling people to see how they were doing but after a while I was only relying on text messaging. The challenge would remind me how important it is to connect with people by calling them rather than by just texting.” - Roohi Bashir

3) How has your life changed from before the challenge to after? Are there particular lifestyle habits or skills you learned from The Nova Challenge that have improved your life?

“Since taking part in the Challenge I realize that I can quite easily be more active and almost double my daily step count! Weekly food prep has been very helpful especially when trying to fit in veg with every meal and I will continue to do this. The 7hrs sleep a night is a bit challenging for me but I will continue to try not to waste time in the evening but go to bed earlier so I can get up as soon as I feel like it in the morning.” - Pam Smith

“I sit at my computer a lot, so this has encouraged me to take more breaks, to get outside more and to slow down. I've appreciated the overall benefit of just looking at my health and wellbeing differently - shifting away from it being a series of events (that in my head always had to be 60 minutes), to more of a daily practice. The habit building focus has created longer lasting change.” - Leona Olney

I was surprised how I was able to keep up with the challenge during Ramadan. I would use fasting as an excuse not to exercise or go out for walks. I realized that I am able to do both on the same day in a modified form.” - Roohi Bashir

“Change and Improvement: Good habits are hard to learn but very valuable skills. Taking the time to breathe, meditate or reflect and gifting myself that time in the day has been a skill I hope to continue. Also doing something physical every day has been of great value to my well-being.” - Julie Sleeman

4) Is there any one habit that stands out above the rest that you will keep practicing now that The Nova Challenge is over?

“While I will try to continue the habits above, the unexpected new habit I will try to continue is taking a brief time out in the day to meditate and to focus on breathing. This does seem to have both a calming and energizing effect for me.” - Pam Smith

“Certainly the 'no screen time during meals' stands out as one habit we will continue as a family. I am indeed grateful to the Nova team for all of the ideas and encouragement.” - Anita Boyce

“The idea of eating until I’m only 80% full. I came from a childhood where you had to clean your plate no matter what. That’s a hard habit to break.” - Alan Cross

5) We are thrilled you were able to benefit from this and we wish that more of our members took advantage of this free program. What would you say to encourage those who did not participate to join us next time?

“Just enjoy the challenges and have fun with it.” - Rob Smith

“It's FREE! So why not at least try it out? But if that isn't a motivator, then I'd say it's a great way to feel a bit of camaraderie, to challenge your comfort zone (for example, doing food meditation, cooking with ingredients for recipes you've never heard of, slowing down and being more deliberate and conscious with various activities), and to have some FUN!” - Leona Olney

“First, it’s not hard once you get in the routine of checking the app. And the goal isn’t to win. It’s to do yourself a favour.” - Alan Cross

Father’s Day Pairing You Won’t Want To Miss!!

Sat, 05 Jun 2021 16:17:01 GMT

We've Paired up with Kit & Ace for June!

This June, we want to showcase another amazing local retailer to bring you the best that Oakville has to offer. For Father’s Day, Nova Health Club is collaborating with Kit & Ace to provide our members with an additional 15% off of their smart, versatile and sustainable collections. Nevermind another BBQ, treat that special someone to clothing that can go from boardroom to beach! Drop by Nova Health Club to pick up your promo card on your way to Kit & Ace!

Offer from June 14th to June 21st, 2021.

Grilled Caesar Salad

Wed, 02 Jun 2021 22:47:05 GMT

Servings

Ingredients

Romaine Lettuce Hearts - 3
Lemon - 1 wedged
Parmesan Cheese - Fresh Shavings
Dressing
Mayonnaise - ¼ Cup
Parmesan Cheese (fresh) - 3 tablespoons
Olive Oil - 2 tablespoons
White Wine Vinegar - 1 tablespoon
Garlic - 1 clove
Worcestershire Sauce - 1 teaspoon
Dijon Mustard - 1 teaspoon
Black Pepper - ½ teaspoon
Tabasco Sauce - ¼ teaspoon
Croutons
Bread - 3 heaping cups cubed bread of your choice
Olive Oil - ⅓ Cup
Sea Salt - ¼ teaspoon
Garlic Powder - ¼ teaspoon

Directions

Prep the Croutons
Mix the bread with the salt, garlic powder in a bowl and drizzle with olive oil. Stir the olive oil into the bread.
Place the bread on a cookie sheet making sure the bread is not crowded. Put into a 375 degree fahrenheit oven and bake for 10 minutes or until golden brown. Set aside.

Prep the Dressing
In a mini food processor or blender add all the dressing ingredients except the olive oil and puree until ingredients combine.
Once ingredients combine, slowly stream in the olive oil until it mixes together with the dressing. Set aside.
A special thanks to our past member and friend Hughene Acheson for the dressing recipe.

Prep & Grill The Romaine
Using a knife, cut the romaine lettuce hearts in half lengthwise.
Drizzle the romaine with olive oil and sprinkle them with salt and pepper.
On a medium to high heat, place the romaine hearts cut side down on the bbq for five minutes or until nice grill marks appear. Be careful not to over cook or burn the romaine

Plating
Place the romaine hearts cut side up on plates. Drizzle with caesar dressing, fresh squeezed lemon juice and top with croutons and fresh shaved parmesan cheese.

Enjoy!

Tomato Chickpea Curry

Mon, 31 May 2021 23:48:24 GMT

Servings

8-10

Ingredients

Coconut Milk - 2 cans
Plum Tomatoes (fresh) - 10
Onion - 1
Paneer - 1 brick (341g)
Chickpeas - 1 can
Spinach - 150g
Almonds (flaked) - 50g
Red Chillies (fresh) - 2
Garlic - 4 cloves
Ginger - 1 ½ inch piece
Grape Seed Oil - 2 tablespoons
Curry Leaves (fresh) - 15g
Saffron - Pinch
Fenugreek Seeds - 2 teaspoons
Mustard Seeds - 1 teaspoon
Cumin Seeds - 1 teaspoon
Mango Chutney - 2 teaspoons
Salt - 1 teaspoon
Brown or White Rice - As desired

Directions

Preparation

Prep the Tomatoes
Score tomatoes with an ‘X’ at the top of the core and place them gently into boiling water for 45 seconds. Take them out of the water and remove the skin from them.

Prep the Paneer
Cube the brick of paneer and fry it with 1 tablespoon of grapeseed oil. Using grapeseed oil instead of olive oil is good because it has a higher smoke point. Avocado oil is also a good alternative to grapeseed that also has a high smoke point. Once browned, set the paneer aside.

Prep the Saffron
Place the saffron into a small bowl and pour 5 tablespoons of boiling water over top and let it rest.

Prep the Sliced Almonds
Toast the almonds on medium heat with a teaspoon of butter or oil of your choice. Be careful to watch them so they do not burn. After the almonds have browned remove them from the heat and set aside.

Prep the Spices
Onions - Dice the onion.
Chillies - Finely chop the chillies. To make it less spicy you can take the seeds out. If you want your curry to be more spicy, keep more of the seeds in.
Garlic and Ginger - Finely chop or grate the garlic and ginger. Using a ‘Microplane’ grater is an excellent way to finely process these two ingredients.

Cooking

Begin by cooking the rice. If cooking with brown rice you will want to start it before you are ready to cook your curry. White rice can be started at the same time as the curry.
Heat 1 tablespoon of grapeseed oil in a wok and add the curry leaves for one minute.
Then add the fenugreek seeds, mustard seeds and cumin seeds and stir for one minute.
Then add the onions, chillies, garlic and ginger to the mix, stirring constantly for three minutes.
Then add the tomatoes, chickpeas, coconut milk and saffron water to the wok and let cook at a simmer temperature for 20 minutes. Add the mango chutney half way through this cooking time.
Once cooked, add the spinach and paneer.
Serve over rice and garnish with toasted sliced almonds. Enjoy!

Tips

For that authentic curry smell and taste, curry leaves are essential. These can be hard to find however most Indian grocery stores will carry this fresh spice. You will likely have leftover curry leaves and these can be kept in the freezer to make this dish again at another time.

The Nova Challenge Month 3 - Mental Health

Sat, 29 May 2021 16:13:38 GMT

The Release of Month 3 of the Nova Challenge!

We Have Some Winners From Month 2!

After another month of constant movement on the leaderboard, and a fight to the finish, we came out with two participants on top. The husband and wife duo, Pam and Rob Smith ended up in the top spot once again with 2850 points each! Following close behind in second place was Erin Gordon with 2790 points, following in third place was Darrell Chatten with 2745! Amazing work to all of our participants of month 2!

The Nova Challenge

The struggles of lockdown and social distancing can lead to many individuals feeling isolated. These feelings, coupled with the struggle of finding a work/life balance when working from home, has led to a very mentally challenging and exhausting year. It can be difficult to step back and relax, while also finding a strong, motivating and encouraging community… Queue month 3 of The Nova Challenge.

Wellness Habit Building

Since April 5th Nova health club members and their families have come together to build healthy wellness based habits. Over the past two months we have helped 85 members improve their health with small daily activities to form better habits. If you missed out in April and May, you are in luck and still have one more month to join the Nova Challenge. The third phase of the challenge starts: Monday May 31st .

“I'm a huge believer in habit building and the science that backs it, so the Nova Challenge had me at the word "habit". I wish more gyms, trainers embraced this method because it actually works if you're committed to long lasting behavior change.” Leona Olney

Mental Health Focus

During this final month of The Nova Challenge we will continue to build on the fitness habits started in April, and the nutrition habits focused on in May but will have more of a focus on Mental Health.

Daily Activities

The Nova Challenge features daily challenges that are released on an app called Obii. The activities included will create overall wellness, with the hopes of creating habits in fitness, nutrition, mental health, rest and recovery, nature and community. With activities ranging from completing a walk in nature, to bird watching, cloud spotting, planks, a nap, salt baths and much more there really is something for everyone. This free challenge is meant to encourage Nova members to try new things and step outside their comfort zones to reach heightened physical, mental and spiritual health.

Stay Within Your Limits While Still Challenging Yourself

This program is meant to be a challenge for you to take those steps closer to a healthier you, through wellness based habits. To get the most out of this challenge, focus on the habits that are important to you, that you feel you wish to change the most. If you feel you need to change some nutritional habits then focus on those while someone else may want to focus more on the challenges to do with nature.

As the months have progressed, some of the fitness activities have become more challenging. However, remember that everything can be completed with modifications. You can modify using your best judgement in order to create alternatives that work yet still take you outside of your comfort zone. An example of this is on the days of No Social Media, take data from your phone indicating how much time you spend on social media per day, and cut this in quarter or half, making it more attainable each time the activity arises.

Creating a Community

While you can check the leaderboard at any time to see where you are standing, and completing as many daily activities is the goal, do not stress yourself out about it. Remember that you can go back to ANY missed activities from previous days. Over the last two months participants of the Nova Challenge have done an outstanding job creating a fun and engaging group chat within the Obii app. With dog pictures, bird pictures, fun inspiration, jokes and reminders, the Nova community has given each other a positive and safe environment which has allowed for friendships to form and strengthen. Keep up the great work!

“I am really enjoying all the challenges Nova is coming up with, even if some days I feel a bit exhausted! Thanks for all the work the team has put into this. It is certainly a great idea to help us all through this time and to connect with other Nova members. - Pam Smith

Month Three Registration

If you participated during the April or May challenge, you will automatically be added to month three of the challenge within the app. To move over into the June challenge within the Obii app:

-Click on your profile (the picture you added)

-There is a category that says “current program settings”

-Then click on The Nova Challenge Month 3

If you have any questions please contact Nicole@NovaHealthClub.com .

How To Build Healthy Habits This Summer!

Sat, 29 May 2021 16:01:55 GMT

Nutrition Tips You Can Implement Today!

We are in a weird world right now where social gatherings are limited. With the warm weather of the summer coming with the promise of outdoor activities and increased interactions, there will be more and more opportunities to indulge and honestly, we deserve it right?

While there is nothing inherently wrong with indulging in food, the problem arises when you do it over and over again throughout the summer and into the fall. As more social gatherings resume, this may take away from any progress you have made towards your goals. Nutrition goals vary from person to person and can include eating more fruits and vegetables, eating less calories for fat loss, increasing protein intake to help increase muscle mass or eating more natural less processed foods to improve overall health. No matter your goal, focusing on your nutrition throughout the summer will help keep you on track.

Now, the good news is that this doesn’t mean you can’t go out for dinner or have that glass of wine or a piece of cake at the family BBQ. It simply means becoming more aware of your food choices throughout the day and making decisions based on both your needs, wants and goals!

A few really easy and attainable goals with nutrition that you can start to implement today are:

1. Chew your food slowly - This is a great way to help your body and mind connect while eating. Not only do you have an enzyme in your mouth that starts to break down food and can help with digestion and bloating, but when you chew your food fully you are able to enjoy the flavours more and it leads to eating less and enjoying more!

2. Eat vegetables with every meal - This simple goal isn’t as easy as it looks but it can lead to eating more volume of food for less calories, increasing your nutritional intake of vitamins and minerals and contributing to better overall health!

3. Eat without a screen - Screens are such a large part of our lives these days, increasingly more with the pandemic. Did you know that if you are distracted and not focused on your food you are more likely to eat more and feel less full? Put down the phone, turn off the computer and TV and focus on your food.

4. Meal prep your food - Having cut up veggies and fruit in the fridge is key to success in consuming more. If you have to cut up your veggies each time you want to have a snack you are less likely to grab them. Meal prep can be as complicated as making your weeks worth of breakfast and lunch every Sunday, or as simple as cutting up carrots and cauliflower and pre-cooking a few chicken breasts so that you have a constant source of protein in the fridge! Don’t overthink this one, you don’t need any special containers to prepare all your food for the week, start simple and see where it leads.

5. Eat until you are 80% full - As a continuation of focusing on your food with no screens, eating your meals until you are 80% full will allow your body to digest and absorb your food more efficiently. Chew your food completely and pay attention to how you feel, this doesn’t come easily and takes time to understand when you are truly stuffed (think Christmas Dinner) and when you have had enough to fulfill your body's need for nutrition.

6. Write out your food and nutrition goals - Last but not least it to put your goals into writing! By writing out your goals, big or small, it makes them a reality and makes them more concrete. I always start with the simplest of goals such as eating veggies with 2 meals a day and then build on that.

Remember that any nutritional changes you make to help you towards your goals should be sustainable. While cutting out all carbohydrates may seem like a great option, for most that isn’t sustainable. Focus on small changes and build week by week and your results will come. Results come from consistency not perfection .

If you want some more tips to improve your nutrition this summer, click the link below to get started!

Super Novas of the Month: Kelly Hyatt & Becky Gardiner!

Sat, 29 May 2021 15:56:02 GMT

If you are looking for a little inspiration to keep you going look no further than the dynamic duo of Becky and Kelly! These two stars have been showing up and putting in the work since day one. While the pandemic has led to many losing motivation and losing inspiration, these two continue to show up to every workout and get the job done. They continue to put in the time and effort to improve their fitness, health and strength week in and week out.

While not every day is a walk in the park and motivation does wax and wane they give it everything they have each workout. We have had the pleasure of working with Kelly for the last 7 years and Becky the last 3 years. Not only do they put in the time in the weight room but they both challenge themselves running and Becky continues to train for Triathlons in hopes of races returning one day soon. As they both continue to progress towards their goals, they are extremely good at giving themselves grace and focusing on the end goal of a fitter and healthier self!

Congratulations Becky and Kelly you are the Super Novas of the month.

Improving Immunity Part 3 - Exercise

Sat, 29 May 2021 15:51:23 GMT

Exercise's Role in Immune Health

In this third installment of Improving Immunity, we will take a closer look at exercise’s effects on immune function. Most of us intuitively know that exercise should improve your immune system function; exercise has positive effects on basically every aspect of human physiology. As more than just curious bystanders to our own health, let’s take a look at exactly how exercise impacts our immunity.

What Effect Does Exercise Have on Our Immune Systems?

The effects of exercise on our immune function are very much related to how long and how hard we train. Exercising at moderate intensity for up to an hour increases a whole host of immune activity , including anti-inflammatory molecules and antibodies. Prolonged exercise at high intensity can do precisely the opposite, suppressing immune function. With prolonged, intense exercise you see inflammation, muscle damage, and stress. Although much of what we know about how exercise affects our immune system comes from research done from 1990 onwards, as early as 1902 we already knew this basic principle of “overexertion”. A study by Larrabee showed that white blood cell counts in Boston marathon runners were similar to those with certain diseases.

Even though these acute effects are short-lived, over time they can enhance, or damage, our body’s functionality. For example, regular, moderate exercise improves immunosurveillance (recognizing bacteria, viruses and cancer cells) over time. Further, all-cause mortality (or your chance of dying regardless of cause) decreases sharply with even a small amount of regular exercise, then increases sharply at the highest levels of activity. This corroborates the idea of a compromised immune system with too little (or too much!) exercise. The middle is the way!

How Do These Effects Benefit Us?

Aside from improved immunosurveillance, regular exercise can also reduce inflammation (even though it increases it acutely) and reduce illness ! The short-term effects of exercise training can, over time, positively impact tumorigenesis (cancer), atherosclerosis (heart disease), and other diseases. Following the overexertion principle introduced earlier, there are correlations between long, intense exercise and increased risk for illness such as upper respiratory tract infection (URTI). Take a look at the graph below comparing risk of URTI amongst sedentary, active, and very active individuals.

Adapted from Nieman

How Does Exercise Improve Longevity Related to Immune Function?

Aside from all the short- and long-term benefits we’ve already discussed, working out has been shown to confer benefits to immune function no matter how old you get! When comparing sedentary against active elderly men and women, active individuals tend to have greater white blood cell function and reduced illness ! There are a great number of studies that indicate that immunosenescence, or a dysfunctional immune system as a function of age, can be staved off by regular exercise.

All in all, let’s keep doing what we all know how to do! Train, get outside, walk, be active! And don’t forget, when your body tells you to slow down or take a break, you should listen. Your immune system will thank you!

Improving Immunity Part 2 - Diet

Sun, 02 May 2021 18:42:37 GMT

Food's Role in Immune Health

In the first installment of Improving Immunity, we talked about some of the ways sleep impacts your ability to be resilient against, and recover from, disease. Let’s turn our attention to another pillar of health: diet. Most of us know that there are ways to eat that keep our hearts and brains healthy, and reduce our risk for conditions like cancer and diabetes. Today, we look specifically at food’s role in our immune function. Are there specific foods that boost immunity? How does our diet impact our immune-related physiology? These are a few of the questions we will try to answer in Part 2 of Improving Immunity.

Vitamin C

There are specific foods, even food groups, that have a positive effect on our immune systems. If I asked you to name one, most of us would give the same answer: oranges (or citrus fruit). The vitamin C found in citrus fruits does in fact boost immunity , and is not stored in our bodies. This means we need to take in foods rich in vitamin C on a regular basis. Speaking of vitamin C, red bell peppers have triple the vitamin C of a typical orange, so don’t forget them either! In some studies, Vitamin C has been shown to reduce the duration and severity of colds.

Antioxidants

While vitamin C gets a lot of attention, antioxidants as a whole are very important for immunity. Vitamins C, E and A (converted from beta-carotene) can preserve your immune system’s response to certain environmental hazards such as UV light, tobacco smoke and air pollution. With that being said, your best bet is not supplementation, but rather a diet rich in naturally-occurring antioxidants. Broccoli and spinach are both phenomenal sources of antioxidants including vitamins A, C, E, lutein and sulforaphane. In addition to their antioxidant properties, cruciferous vegetables contain other compounds that specifically activate your immune response , and boost the gut’s local immunity and defense. Another note: eating your veggies either raw or steamed preserves their nutritional content.

Hot Hits the Spot!

Another great source of antioxidants that is not food, but a hot beverage, is tea! Green and black teas are both sources of flavonoids. One flavonoid that has been studied in-depth for its role in health is EGCG . Green tea is much higher in EGCG than black tea, because it is not allowed to oxidize during its preparation (they are from the same plant). However, black tea is high in theaflavins, another well-studied flavonoid with health benefits. Both teas are beneficial, so just choose whichever you prefer (people who like an extra hit of caffeine might opt for black).

Immune Continuity

As a final consideration when talking about food and immunity, let’s consider the idea of immune continuity. Some people have no problem helping others, but leave themselves last in line for self-care or consideration. However, there is evidence that our diet (high or low quality) is encoded into our DNA and gut, and passed onto our children. The next time you prepare a healthy meal for your family, gather some peace of mind knowing you are not only feeding yourself but many generations of children to come.

Stay tuned for Part 3 of Improving Immunity: Exercise!

Super Nova of the Month: Ahmad Munawar

Sun, 02 May 2021 18:42:36 GMT

Since starting at Nova in late September, Ahmad has seen significant improvements in strength, while also working to increase his cardiovascular fitness. Ahmad came to Nova looking for guidance and a coach to push him during workouts, and has since embraced a positive, wellness-based approach to life. Ahmad is constantly searching for ways to improve his health in areas such as sleep, recovery, and nutrition. With COVID and the ever-changing lockdown situations, Ahmad has continued to put his best efforts into each and every workout he attends. His dedication to his training has not faltered, even during the month of Ramadan, deciding to push his training to a later time in the day so that he can continue with a strength endurance style workout. Your motivation, dedication and ability to adapt is an inspiration to all! Congratulations Ahmad, you are the SuperNova of the Month!!

Sun, 02 May 2021 18:42:33 GMT

The Release of Month 2 of the Nova Challenge!

We Have Some Winners From Month 1!

After constant movement on the leaderboard throughout the 28 days of month one, we came out with two participants on top. The husband and wife duo, Pam and Rob Smith ended with 2160 points each! Following close behind in second place was Erin Gordon with 2030 points, and in third place was Darrell Chatten with 1930 points! Amazing work to each and every one of our participants! Keep up the great work to all!

"This challenge has helped me immensely, the timing could not have been more fortuitous ...thank you to the Nova team for always knowing the right thing to do/say at the right time!" - Julie Sleeman

The Nova Challenge

The sun is shining, the flowers are blooming, and summer is just around the corner. But the excitement is just not as big as it usually is with lockdowns and COVID, not knowing when we will get out and once again be able to travel and enjoy our beautiful province and country. The disconnect we all feel during COVID can make it that much more challenging, queue The Nova Challenge!

Wellness Habit Building

Over the last month of the Nova Challenge, participants have done amazing habit building activities for themselves, the community and others around them. The participants have gotten outside during lockdowns for safe hikes and nature walks, connected with friends they have not talked to in a while, cleaned up their local parks, taken care of their bodies by focusing on recovery, stretching, taking a nap, and focusing on their breath.

The Nova Challenge is a three-month wellness challenge that had close to 100 participants in month one actively engaging in habit changing behaviours. The free challenge started on April 5th and is open to all members and their families. If you missed out in April, you are in luck because the Nova Challenge still has 2 more months of wellness-based activities to get you building habits as well as a strong community. The second phase of the challenge starts Monday, May 3rd.

Daily Challenges

The Nova Challenge features fun daily challenges released on an app called Obii, that are focused on overall wellness. There are multiple wellness components that the challenge hopes to create habits surrounding, including fitness, nutrition, mental health, rest and recovery, nature and community. This free challenge is meant to encourage Nova members to try new things and step outside their comfort zones to reach heightened physical, mental and spiritual health.

Stay within your limits but push yourself. Although the challenges may seem set in stone, with little to no alternatives for each task, remember that everything can be completed with modifications.

While this is called a challenge, do not shy away from making the step towards healthier habits simply because you do not believe you can complete every task each day. Pick the challenges you would like to work on and try to complete those each day they arise. An example of this is deciding that burpees is not something you wish to focus on due to an injury, skip those and focus on completing the outdoor walks and nature walks each time they come up.

May Focus

The Nova Challenge is broken down into three separate months each with its own focus. May will build on some of the fitness habits that were worked on during April but will have more of a focus on nutrition. If you are new to the challenge, you can decrease the repetitions or time for exercises that were built in April based on your levels.

Community

Check the leaderboard at any time to see where you stand alongside the other members. While completing as many daily challenges as possible is the goal, do not stress yourself out about it. During the month of April, the community created within the group chat was fantastic. The Nova Team would like to thank every participant for creating a positive, safe and encouraging environment.

Month Two Registration

If you participated during the April challenge, you will automatically be added to month two of the challenge within the app. To move over into the May challenge within the Obii app:

Click on your profile (the picture you added)
There is a category that says “current program settings”
Then click on The Nova Challenge Month 2

All Nova members would have received an invite and registration link in their email. If you are not a member, not to worry we are creating a similar challenge that we can bring you into soon. If you have any questions or need assistance registering, please contact Nicole@NovaHealthClub.com .

“I am REALLY enjoying The Nova Challenge. It's been engaging and a great way to connect as a community in an isolated time.” – Jessica Dafel

Exclusive Mother's Day Discount from Lemonwood!

Sun, 02 May 2021 18:42:00 GMT

We've Paired up with Lemonwood to Treat Our Nova Women!

Here’s to STRONG women, may we KNOW them, may we BE them, and may we RAISE them. Wherever you may stand in the spectrum of this quote we want to celebrate YOU this month.

For Mother’s Day we have collaborated with Lemonwood , and their fabulous luxurious clothing and accessories made from natural fibers, to provide you with an opportunity to splurge and treat yourselves! Look out for our email with the discount code to save $50.00 on a purchase of $200.00 before taxes on regular priced items*! With all the hard work you’ve been putting in, it’s now time to relax a little with some retail therapy!

*Expires May 31st, 2021 and can only be redeemed once.

Super Nova of the Month: Debbie Birnie

Sat, 10 Apr 2021 00:47:04 GMT

Debbie has taken it on herself to make the most of her health and wellness in 2021. Since the turn of the new year Debbie has been active every single day by either working out with her Nova Health Club Coaches, hiking, cross-country skiing or walking her dog, Gwinnie! Now that Spring is here, Debbie is ready and prepared to hit the Fairways! Debbie has lost over 5lbs since the start of 2021 and has made some incredible changes to both her nutritional and lifestyle habits that will set her up for continued long lasting improvements to her overall health. Debbie’s positivity, fantastic attitude and hard work ethic make her SuperNova of the Month!!

Congratulations Debbie!

The Nova Challenge

Sat, 10 Apr 2021 00:47:01 GMT

Have You Joined Yet?

About The Nova Challenge

Although summer is giving us some motivation, Covid can be draining it. Queue The Nova Challenge! Let’s put in the basic effort now and reap the benefits throughout the summer.

Wellness Habit Building

The Nova Challenge starts April 5th and ends June 30th. This three month app based wellness challenge is open to all members and their families. The challenge has been designed for everyone, with multiple wellness components such as fitness, nutrition, mental health, rest and recovery, nature and community. This free challenge is meant to encourage Nova members to try new things and step outside their comfort zones to reach heightened physical, mental and spiritual health.

Daily Challenges

The Nova Challenge will be completed using an app called Obii, here you will find all the challenges for each day. When you open the app, you will find a card at the front with rules and tips, following that you will see cards for each day that will present you the daily challenges. As you open each day there will be anywhere from 1-5 challenges for the day with each challenge having an accompanying number of points for completion. These challenges can be completed at any time, and you can always go back to missed challenges. However, you cannot go ahead. That being said each day will unlock new challenges giving you more opportunity to try new things for points. Each day has something for everyone. Here are some examples of challenges:

Fitness: 10 Pushups.
Nutrition: Cook a recipe with this secret ingredient.
Rest & Recovery: Take a nap.
Mental Health: Breathe
Nature: Cloud Spotting
Community: Call or visit and old friend

Monthly Focuses

The Nova Challenge is broken down into three separate months each with its own focus. April starts with a focus on exercise, May incorporates more nutrition, and finally June dives deeper into mental health. Although this is a three month challenge, you can join any time. Each month also will have some bigger bonus challenges that you can work on through the whole month like sleep or steps.

Community

Check the leaderboard at any time to see where you stand alongside the other members. While completing as many daily challenges as possible is the goal, do not stress yourself out about it. Focus on trying new things, doing your best, and having fun. Although some may take this challenge as a competition, the goal is to support each other along the way so we can all grow to become better versions of ourselves. If you ever have any words of encouragement for fellow participants just throw them into the chat.

How To Register

This challenge is for members and their families only. All members would have received an invite and registration link in their email. If you are not a member, not to worry we are creating a similar challenge that we can bring you into soon. If you have any questions or need assistance registering please contact Nicole@NovaHealthClub.com .

Improving Immunity Part 1 - Sleep

Sat, 10 Apr 2021 00:46:57 GMT

The Benefits of Sleep

Immunity is a complex and multi-faceted area of study. As far back as 430BC, during the plague of Athens, humans were taking note of our bodies’ ability to fight off disease. Immunity continues to be a very active, evolving area of study. There are some things you can do that have been proven time and time again to positively impact your immune system’s performance In this three part blog series, we’ll take a look at three different basic elements of human nature that can impact your immunity.

Are You Getting Optimal Sleep?

Sleep is absolutely critical for optimal human function. When someone comes in to train at Nova Health Club, one of the first things we usually ask is “How did you sleep last night?” Not only does sleep impact your training performance, it also has an effect on your immune system. Getting more than six hours of sleep reduces your chances of catching a cold. Logically, this relationship between sleep and immunity should look different for those with greater sleep requirements. If your optimal amount of sleep is eight hours per night, your immune system is likely strongest with this eight hours rather than six.

Correlation between Sleep and Immune System

Recent studies have suggested that a circadian clock drives your immune function. Sleep restriction can disrupt your immune circadian rhythm by interacting with your immune cells. A recent study created a model for the relationship between sleep and immunity. The researchers formalized the idea that sleep primes immune cells, and provides a timing signal for the circadian clocks that produce new blood cells. White blood cells, of course, protect the body from infection. If they are not being produced in the right amounts at the right time, our immunity is compromised. Bollinger et al. suggest that “sleep disruption desynchronizes these clocks and, through this mechanism, deregulates immune responses.” In other words, if you want your immune system to work properly, get enough sleep!

Your sleep also changes when you are fighting off an infection. Your immune system signals changes to the brain that fragment your non-REM sleep and suppress your REM sleep. Researchers hypothesize that this brings about fever , improving your recovery from sickness. Whether you are healthy, or sick, your sleep works to optimize your immune function for whatever situation you find yourself in.

Reduce Screen Light

One great way to improve your sleep hygiene, thereby boosting your immune system is to limit blue light into the evenings. This doesn’t mean you have to get off your screen entirely as soon as the sun sets but rather being aware of how late in the day you are going with your eyes fixed on a screen. With many of us working on computers past sundown, you should consider installing f.lux . It is a free program that allows you to automatically change your computer’s display to warmer colors early in the morning and late at night. Windows and Macs have Night Light and Night Shift respectively, which perform in a similar way, but with less features.

In a world where we are trying to avoid illness especially related to Covid, focusing on sleep is one of the best things you can implement to maintain your health and strengthen your immunity. Let’s get those zzz’s!

Stay tuned for Part 2 of the Improving Immunity series, Diet!

How Small Habit Changes in Nutrition Can Equal BIG Results

Sat, 10 Apr 2021 00:46:53 GMT

How to Make Healthy Habits

Living a healthy lifestyle is a combination of many factors including but not limited to sleep, stress, nutrition, exercise, achievements and life satisfaction. When it comes to many of these things, habits are the key to your success. For example: Getting to bed at the same time every night to ensure you get 7-8 hours of sleep is a habit. Taking time to get outside for a walk mid day to decrease stress and increase your daily exercise is a habit. When you create positive habits in your life that are small, they stack up to make a big difference in your life.

The Nova Challenge

This month as we move into the Nova Challenge the focus on nutrition is about making habits that when combined will provide you with a significant change in your nutritional habits and help you get closer to your goals.

Eat Your Vegetables

We all know we should eat our veggies, but did you know that incorporating them into every meal increases your chances of getting enough micronutrients each day! We are a society that tends to be overfed but undernourished. What this means is that we eat too much food, but not enough food that provides our bodies with the nutrients it requires. Spreading out your vegetable intake over all of your meals each day means you will increase your chances of being nourished and in optimal health.

Ideas to Include Those Vegetables

Here are some great ways to get vegetables in with breakfast: Sautéed spinach or kale in an omelet, sautéed garlic kale with sausage and eggs, frozen cauliflower or broccoli in your smoothies, and spinach on an egg and English muffin sandwich. Let me know which one you try! The possibilities are endless! Lunch can be a little bit more difficult, if you plan to eat out for lunch I always recommend packing some cold veggies on the side to go with your lunch! By packing some carrots and cucumber to go with your lunch you take out the pressure of finding a meal that contains veggies!

Screen Time Influences Eating Patterns

Another small habit we will be tackling this coming few months is removing all screens during meals on specific days of the challenge. This is such an easy habit to slip into, you start by watching TV with your dinner and then it evolves to playing on your phone or even doing work while you eat! It has been shown that people eat less and are more satisfied with their meals when they eat without the interruption of technology. Not only will you get the benefit of being more satisfied with your meal but you will also have the opportunity to talk to those around you or decompress from the day and spend time in your own thoughts. Overeating is much easier when you are mindlessly eating, by putting the focus on your meals and how the meal is making you feel, you decrease your chances of overeating.

Healthy Snacking

Lastly, when is the last time you went to grab something from the kitchen and ended up grabbing a less than ideal snack or meal because it was quick and easy? Having healthy food options ready and waiting for you is a key component to nutritional success. You are more likely to eat veggies if they are all cut up and ready to eat. Picking one day a week to prepare some healthy meals, precook your protein or portion out fruit and vegetables means you will have greater success each week consuming foods that provide you with optimal nourishment.

New Small Habits Equals Big Impacts

What this all boils down to is the fact that no single change has to be life altering, we don’t need you to cut out all bread, sugar and pasta. But adding in new habits that have a positive effect on your health can make a big difference in the long run!

If you would like to focus on your personalized nutrition plan we offer custom nutrition coaching. Email Info@NovaHealthClub.com for more information.

Thank You For All Your Support!!

Sat, 06 Mar 2021 00:11:20 GMT

We Appreciate You!

We appreciate you and thank you all for training with us during the Lockdown! Nothing but smiles from some of our members training Virtually!

Click Here to learn more about the benefits of Online Training!

Super Nova of the Month: Todd MacGregor

Sat, 06 Mar 2021 00:11:18 GMT

Between his regular clinic commitments and overnights at the hospital, Todd has consistently kept up with his training both at home, on the tennis court and at the club. Todd’s dedication to nutrition, recovery and training has helped him to keep progressing his performance. Whereas many do not practice self care outside of training (ie: proper sleep & food), Todd has and it has allowed him to take his training to new levels such as learning barbell power movements and having his best ‘Fitness Profile’ to date in December of 2020. Todd trains with Nova twice, tennis 3x/wk, walks his dogs daily, grows his own vegetables, practices intermittent fasting, measures metabolic metrics such as blood glucose levels and gets to bed on time each night! Great work Todd, you are March's SuperNova of the Month!

“I prioritize keeping physically strong which is essential to longevity and good health. Having an active lifestyle keeps me happy. Nova keeps me on task, and not losing sight of my physical health goals. The trainers provide a well thought out and well rounded program. I need the scheduled sessions to keep me on my program. It's easy to make an excuse in our busy lives to replace a workout with something else. Having the exercise blocked off in my calendar makes me accountable.” - Todd MacGregor

Use It Or Lose It

Sat, 06 Mar 2021 00:11:17 GMT

The Effects of Detraining and Inactivity

Use it or lose it. A saying that gets thrown around often, but what does it really mean? Throughout the past year Coronavirus has made it extremely difficult to workout, stay motivated and keep training. If you have taken a short or a long break from training, do you really know what this is doing to your body and fitness gains you have previously made?

The principle of detraining explains the partial or complete loss of training induced anatomical, physiological and performance adaptations. This detraining happens at different speeds and intensities for cardiovascular systems vs. strength adaptations.

STRENGTH LOSSES

Strength can be maintained for 3-4 weeks but is gradually lost with longer periods without exercise (Ochi, et al., 2018). When we return to the gym, it has been shown that it is easier to regain our strength and muscle mass due to quicker neural adaptation; what everyone calls ‘muscle memory’. In order to maintain strength, an individual must train once per week to maintain strength over 8-12 weeks (Ronnestad, Nymark, & Raastad, 2011; Travares, et al., 2017).

CARDIOVASCULAR LOSSES

Endurance and cardiovascular detraining occur at faster speeds compared to strength loss. Endurance athletes can see decreases of 4-25% within 3-4 weeks, while beginners can see decreases in as little as 2 weeks (Bosquet, Mujika, 2012). It will take longer to regain these losses for the cardiovascular system, with timelines around 4 weeks. To maintain endurance, lower training volume by 60-90% and frequency by 50-70% with the same intensity (Mujika, & Padilla, 2000).

Detraining affects both males and females equally (Lemmer, et al., 2000). However, age has been shown to influence detraining outcomes. After 12 weeks of inactivity and no training, older individuals have shown greater rates of detraining compared to younger individuals (Lemmer, et al., 2000).

TAKE ACTION

To curve the effects of detraining during injury, remember that there are many alternatives to your usual training routine. For example, if you have an injury, you can still train the upper or lower body depending on the type of injury. In consideration of lockdowns and gym closures during Covid, you can always use your body weight to train strength rather than dumbbells and getting outside for cardio instead machines is another option.

When it comes to ensuring maintenance of your fitness progress, be flexible and open to trying new things. That way you will not be susceptible to detraining and who knows, you may end up finding something new that you really enjoy. A break can be a good thing, but don’t stop training for long periods of time. Decreasing intensity, time, frequency and loads in our workouts are ultimately better alternatives to complete cessation of training. Remember, training should be fun and provide physiological and psychological benefits, so don’t stress yourself out over having to take a week off here and there.

“In lockdown 1 I tried to maintain fitness by lots of walking through the neighborhood. With dark Winter evenings that wasn’t an attractive option in lockdown 2, so I decided to try online training. With no home gym I was a little skeptical on what the sessions could achieve. However I’ve been pleasantly surprised and pleased with the results to date. With just a yoga mat, some resistance bands, an exercise ball (all courtesy of Amazon) and some space in the downstairs den, the Nova team has designed training sessions that help me keep progressing towards my objectives. I can now be confident that when I get back to the gym in person, there will have been no backsliding in fitness levels”. -Rosalind Messer

If you have been off training for some time and need help getting started contact us for some direction and motivation.

References:

Bosquet, L., Mujika, I. (2012). Detraining. Research Gate.

Lemmer, J.T., Hurlbut, D.E., Martel, G. F., Tracy, B L., Ivey, F. M., Metter, E. J., … & Hurley B. F., (2000). Age and gender responses to strength training and detraining. Medicine and science in sports and exercise, 32(8), 1505-1512.

Mujika, I., & Padilla, S. (2000). Detraining: Loss of training induced physiological and performance adaptations. Part II. Sports Medicine, 30(3), 145-154.

Ochi, E., Maruno, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in physiology, 9, 744

Ronnestad, B. R., Nymark, B. S., & Raastad, T. (2011). Effects of in-season strength maintenance training frequency in professional soccer players. The Journal of Strength and Conditioning Research, 25(10), 2653-2660.

Travares, L. D., de Souza, E, O., Ugrinowitsch, C., Laurentino G. C., Roschel, H., Aihara, A. Y., … & Tricoli, V. (2017). Effects of different strength training frequencies during reduced training period on strength and muscle cross-sectional area. European Journal of sports science, 17(6), 665-672.

The Basics On Counting Calories

Sat, 06 Mar 2021 00:11:15 GMT

How to Ensure Your Calorie Counting Is Personalized to You

Have you ever thought about calorie counting but don’t know where to start? Perhaps you read a few blog posts about Macros, Calories and tracking your food but the information didn’t seem to make sense? I am going to take a few minutes to lay out the basics of macros, calorie counting, and what your body needs to survive on a daily basis.

BASAL METABOLIC RATE

The first number of any significance when looking at calories is your Basal Metabolic Rate (BMR). This is the total amount of energy (calories) that your body burns at rest, for example, if you were to lay in bed all day and not move. This accounts for breathing, keeping your heart beating, and keeping your organs running. This is the bare minimum calories you need each day to survive.

TOTAL DAILY ENERGY EXPENDITURE

The second number of significance is your Total Daily Energy Expenditure (TDEE) which is a combination of your BMR and then all of the calories you burn through movement, eating, digestion, talking, fidgeting, working, exercise etc. The combination of your daily movement and your BMR equals your TDEE.

APPLYING IT TO YOUR GOALS

Wondering why these numbers are important? If you were to consume the exact amount of calories as your TDEE you would technically maintain your current weight. Because your TDEE is the number of calories that you burn each day, when you eat that many calories a day your body is in balance. If you were to eat over your TDEE you would theoretically gain weight and alternatively if you consume under your TDEE you would lose weight. This is a simplified explanation and there are other factors that come into play such as stress, hormones, history of dieting, sleep etc. Each of these factors can contribute to both weight loss and weight gain which can make calorie tracking a little bit more difficult.

When we are trying to increase muscle mass - you want to eat at or just above your TDEE with a high portion of protein. On the other hand when you want to decrease fat - you want to eat below your TDEE enough to lose weight. The goal is to eat as much food as possible while still losing weight to prevent plateaus and metabolic adaptation.

METABOLIC ADAPTATION

Metabolic adaptation is a process when your body becomes more efficient. If you feed your body less it will start to burn less calories to prevent you from withering away to nothing. You can never ruin your metabolism, it doesn’t break, but it does adapt to its current situation. So in a weight loss situation it’s important to eat as much as possible while still losing fat so that as your body adapts to the current input you will be able to decrease your calories even further. If you start on really low calories, when your body adapts, you won’t have anywhere to drop your calories down to. Then it leads to frustration and people giving up!

MACROS

When it comes to macronutrients, which are carbohydrates, fats and proteins, it’s important to know that carbohydrates are not inherently bad for you, they simply give you energy! It doesn’t matter if your goal is weight loss or weight gain, focusing on protein is a must. During muscle mass gains, having protein allows your body to incorporate that protein into your muscles after workouts and therefore increases muscle mass. On the other hand if you are attempting to lose weight, having excess protein helps your body burn fat instead of muscle and helps maintain your muscle mass. Maintaining muscle mass is the key to long term success, if you eat too little protein and lose muscle during weight loss then you are less likely to maintain that weight loss long term!

DETERMINE YOUR BMR TODAY

To learn about your personal calorie needs it all begins with knowing what your BMR is. Did you know that the InBody analysis machine at Nova Health Club is one of the most accurate ways to determine your BMR? Contact us today to get your InBody test complete.

Sub-Zero to Hero: Cold Exposure and Training

Sat, 06 Feb 2021 20:39:57 GMT

The 'Cool' Benefits of Training in Winter

Winter weather presents many different challenges when it comes to training, health and wellness. We’ve discussed this issue in a previous article , including ways you can circumvent the disadvantages of winter living. But what if I told you that winter comes with its own set of training advantages? Here are some facts about exercising in the cold you may not have known:

Training in the cold increases how much fat you burn ! This is true for higher-intensity bursts of exercise (interval training), but hasn’t been confirmed for lower-intensity training such as walking or jogging. If you’re hoping to take advantage, and burn more fat out in the cold, you should optimize your training intensity as well! For less-trained individuals, 50% of maximum effort is optimal. If you’re a seasoned trainee, kick it up to just above 60% effort for sustained fat burning! Making use of a heart rate monitor is the best way to measure intensity.

Cold exposure increases BAT activity ! BAT (brown adipose ((fat)) tissue) activity is increased during cold exposure, improving insulin sensitivity and energy expenditure. This is especially important for anyone with prediabetes or type II diabetes. Whether you are exercising or not, a little (cold) fresh air can boost your “BAT-burning”.

You can use the cold to turn yourself into a superhuman. Wim Hof, “The Iceman” , is an exceptional human being who has developed his own method for influencing the nervous and immune systems. I’m an eternal skeptic, but this guy is the real deal. He teaches students to combine breathing techniques, cold exposure and meditation to change how their brains and bodies work. Wim and his trainees are able to willfully reduce inflammation in the body and modify their responses to pain .

Hopefully this has convinced you that winter is not all bad! Burning fat, burning extra calories, and boosting your body control... What are you waiting for? Get out there and get moving!

Valentines Bonus for Nova Members

Sat, 06 Feb 2021 19:21:52 GMT

Get Your Free Bluetooth Heart Rate Monitor!

Share the workout love by bringing a *new family member to one of your workouts this month and receive a FREE Bluetooth heart rate monitor!

Prefer to keep your workouts for yourself? No problem, save 40% and get your heart rate monitor for only $30! *Regular price $50.

Start tracking what your heart is doing during your workouts with a Dash Bluetooth heart rate monitor chest strap.
Learn more about the benefits of heart rate monitoring here !

*A $20 doubles training fee applies when you workout with a family member.

*New family member is someone who does not already train with Nova.

*Offer only during the month of February and while supplies last.

Email Info@NovaHealthClub.com to book your doubles session and get your free heart rate monitor.

Super Nova of the Month: Alan Cross

Sat, 06 Feb 2021 19:21:50 GMT

Truly an Inspiration!

Alan is a long-time member of Nova Health Club and is familiar with being Supernova! His dedication to health and wellness has been on full display over this past year, recording an impressive 300 day streak achieving his fitness goal of at least 500 calories burnt through exercise. Alan’s effort is a motivating reminder that despite challenging circumstances, it is still possible to look after ourselves both physically and mentally on a regular basis.

Congratulations Alan, you are Supernova of the month!

New Ways to Enjoy the Staples

Sat, 06 Feb 2021 19:21:47 GMT

Are you bored of your food choices: Try these recipes for something a little different!

With more time on our hands, more and more people are spending time in the kitchen. Now that time is not the issue, it seems like inspiration is. While the best laid nutrition plan comes with some consistency, it’s okay to try new recipes and find new ways to enjoy the staples!

Over the past couple of months I have been trying out some new recipes on the family, and have come up with a few that are sure to please even the most critical of foodies. Trust me when I say that my family has done the suffering for you, I can tell you that turkey lasagna with cauliflower puree sauce was not a hit, but we have had the following recipes knock it out of the park. I hope you and your family enjoy them as much as mine!

This Kung Pao Chicken was a real hit. The taste of takeout with the healthier ingredients that only takes 25 minutes! Quick and full of flavour are big wins in our household.

Cold weather makes me crave soups, but Chicken Noodle soup gets boring pretty quickly! That’s when we switched gears to this Chicken Pot Pie Soup , loaded with veggies and chicken. It's that big bowl of warm you crave on a cold day without putting your tastebuds to sleep!

Are you one of those people who ran out and got an instant pot like myself? At the time I felt like it seemed like a necessity to get things done quickly; turns out chilli really does need to be left on for hours to get all the flavours to come through. Stew on the other hand actually turns out quite well in the instant pot! If you are one of those people that got an instant pot, and your spouse gets annoyed that it’s collecting dust like mine does, pull it out and try this awesome B eef Stew Recipe to get some extra veggies in!

If you have trained with us before you know that nutrition is about moderation, and what’s moderation without a little dessert? We found the BEST Brownie Recipe , made from scratch, with only a few ingredients. While it may not be sugar free or fat free, in moderation it’s a great treat to get you through the mid week slump!

As you may have noticed none of these recipes are depriving or boring like eating plain chicken and broccoli every night. Nutrition is all about moderation, getting a variety of foods in and focusing on working towards your goals in a slow and maintainable way. If you are looking to start working on your nutrition and to learn how to work in moderation, email me at Kate@NovaHealthClub.com

Highlights: Burpees for Bucks & Virtual Christmas Run

Sun, 10 Jan 2021 00:08:26 GMT

BURPEES FOR BUCKS

In December we ran ‘Burpees for Bucks’ for our second time which helped Kerr St Mission with their Christmas Wonders program. We chose to help the Christmas Wonders program because we know there are individuals and families living in our town who can not afford gifts or meals during the Christmas holidays, especially amidst a pandemic.

At Nova our ‘Burpees for Bucks’ made use of a spinning wheel with each spin raising $10 and Nova coaches doing the number of burpees the wheel stopped spinning on. In total we raised $2640 for Christmas Wonders! Overall, Nova coaches performed a total of 2210 burpees! The Nova coach who performed the most burpees was Coach Zack who completed a very impressive 838 burpees... 500 of which were straight!!

Thank you to each and everyone of you who participated in the fun by donating and spinning and thank you to all the Nova coaches who had to do burpees! Together we made a difference and were able to help Oakville residents enjoy a Christmas holiday without the stress and pressure they normally face each day. Thank you all for your generosity.

VIRTUAL CHRISTMAS RUN

Every year we host our annual Christmas Run event: a 5km run/walk for our members followed by a catered Social Gathering. Of course, this year things were a little different considering everything. Instead, we hosted a Virtual Christmas Run in which anyone could participate anywhere and at any time as long as they tagged us on social media! Our community is amazing and without doubt we took our annual tradition and were able to adapt to new normals making it a success! A big THANK YOU to our local businesses who sponsored our event:

Rosewater Spa
Lemonwood
Sotto Sotto
Olives en Folie

Green Press

In total we had 25 participants with 57 entries!! That is 285km of ground covered by all of you who participated! We are so very thankful for the support of our members and our community in making this a success. A special congratulations to Christl Beck & Shirley Smith, our basket winners for the event!

Keep Smiling and Stay Active!

Online Training Success Stories

josh@novahealthclub.com (Josh Allen) — Sun, 10 Jan 2021 00:06:38 GMT

Virtual Training is a Must-Try!

“In lockdown 1 I tried to maintain fitness by lots of walking through the neighborhood. With dark Winter evenings that wasn’t an attractive option in lockdown 2, so I decided to try online training. With no home gym I was a little skeptical on what the sessions could achieve. However I’ve been pleasantly surprised and pleased with the results to date. With just a yoga mat, some resistance bands, an exercise ball (all courtesy of Amazon) and some space in the downstairs den, the Nova team has designed training sessions that help me keep progressing towards my objectives. The hour flies past. I can now be confident that when I get back to the gym in person, there will have been no backsliding in fitness levels. It’s also great to spend a couple of hours a week with someone not in my immediate family which gives me some 'me' time."

-Rosalind

Over the past nine months many of us have had to find new ways to stay consistent with exercise since visiting gyms, health clubs and yoga studios was made harder due to Covid. Fitness facilities like ours have also had to find new ways to keep helping people reach their health and fitness goals. During this time we have seen both success and failure from fitness businesses as well as people who need gyms and studios to stay healthy and fit.

It is unfortunate that small businesses like ours have had to suffer or that some people have stopped exercising completely during Covid. On the bright side however, we have also seen leaps of progress in both our ability to create fitness solutions as well as from people who have kicked major ass with their health and fitness during Covid.

We have seen members like Philippe and our current SuperNova of the month, Imran and Roohi do fantastic things with their fitness this past year with the help of our online training services. All of these individuals have taken advantage of a challenging time to make the most of their health with what little resources they have available to them. Philippe continues to train online with us with minimal equipment. He focuses on his body weight along with a pair of dumbbells, a skipping rope and a mat. Roohi and Imran went almost six months using just their body weight and some water jugs before they were able to purchase a set of dumbbells. The number of exercises that exist using just your body weight is endless. Knowing this and having a professional that can coach you on how to do them correctly makes it not only possible to stay healthy and fit during Covid but to progress to new levels.

How to Get Started with Online Training:

Space . This is the first thing you need to have set up. You do not need more than a 6’ by 6’ space, one where you can lie down and move around in. In the summer months with a good wifi signal you can even move into the back yard.

Internet . This is just as important. If you do not have a good signal then online training in real time is a challenge. If you need to improve your wifi consider contacting Canadian Sound located in downtown Oakville.

Mat . If there is one piece of equipment to get it is an exercise mat that makes it more comfortable to do some exercises on the floor. An exercise or yoga mat can range from $20-$200. At Nova Health Club we use Airex matts with built in anti-microbial properties that help disinfect germs.

Weights . This can be anything that adds weight. Think outside the box and be creative because you do not need dumbbells (yet). Weights can include soup cans, filled up water jugs, a backpack with books or a briefcase with books for added weight.

Our coaches are experts at finding ways to make the most of your resources to help you stay in shape. The more you do online training, the more equipment you may end up acquiring along the way. Getting a few extra pieces of equipment from Amazon is always easy if you feel you need a couple tools to keep you motivated. But the key is to just get started and not wait for lockdowns to end or for Covid to be gone before taking care of your health. The key to success is making the most of the time and resources you have at your availability.

To learn the benefits of online training with Nova click here . If you have not tried online training before and are still skeptical about it, then try your first session for free on us by clicking the below link.

Super Nova of the Month: Roohi & Imran Bashir

Sat, 09 Jan 2021 23:59:23 GMT

One Year of Positive Changes and Dedication!

It’s been one year since Roohi & Imran walked through our doors for the first time. Although they may not be able to walk through our doors given the current pandemic climate, that hasn’t stopped them from training! Since the start of Covid, Roohi and Imran were quick to change their routine adapting to our Virtual Training. Weeks of working with water jugs and resistance bands became weeks progressing with their newly purchased dumbbells. Their dedication to their fitness and wellbeing has been remarkable to not only watch but to be a part of. Big improvements such as mobility, strength and cardiovascular endurance have resulted in improved quality of life for day-to-day activities. The Bashirs are ready for fast-paced life as they welcome their first grandbaby! This month we want to celebrate both of you and your commitment to your health and wellbeing.

Congratulations Roohi & Imran, you are January's SuperNovas Of The Month!

The Benefits of Fish Oil Supplementation

Sat, 09 Jan 2021 23:55:38 GMT

What are they?

Fish oils are exactly what they sound like. They are derived from oily fish such as mackerel, salmon and sardines. Fish oils are rich in omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

What do they do?

Omega-3 fatty acids found in fish oils are bioactive in humans, reducing inflammation and promoting healthy brain development in children, in addition to a whole host of other physiological and psychological benefits.

Why are they valuable to humans?

-Depression/anxiety (consumption reduces likelihood of being depressed, and can reduce symptoms of depression and anxiety.

-Reduced risk of macular degeneration.

-Reduced triglycerides, reduced BP in individuals with HBP, raise HDL cholesterol levels, reduction of blood clotting, prevention of arterial plaque, reduced inflammation response. **Evidence does not support reduction in MI or stroke, despite these effects.

Improvements in MetS (metabolic syndrome) including weight, vascular function, inflammation, total cholesterol, LDL, and systolic blood pressure.

-Reduced inflammation in normal population (potentially reducing risk for cancer, heart disease).

-Possible protective role for cognitive decline including AD and dementia.

-Possible cognitive rescuing in elderly w/cognitive difficulties.

-Possible protective effects for colon cancer and breast cancer.

-Reduced DOMS.

-Improvements in bone density in elderly women.

-Reduce symptoms of dysmenorrhea or menstrual pain.

-Improve sleep efficiency and length, as well as functioning during wake-time.

Jan 2020 Update:

-larger testicles, greater sperm count, lower FSH and LH in adult males

Who is most in need of fish oil supplementation?

-Individuals with metabolic syndrome.

-Individuals trying to lose weight.

-Older members looking for protective effects from macular degeneration and neurodegeneration.

-Post-menopausal women with low bone density.

-Those who do not get enough omega-3 fatty acids in their diet (2x75g cooked fish/wk).

Are there any vegetarian/vegan alternatives?

Yes, algae derivatives high in EPA/DHA.

What does Health Canada recommend for dosage/daily intake?

At least 2 Food Guide Servings of fish per week (2x75g, or 150g, cooked). Even pregnant women should be eating this, can contribute to a healthy pregnancy and foetus development (but must be cautious of the type of fish, e.g no escolar, pickerel, tuna or raw fish of any kind).

This typically yields ~1000mg DHA and ~600mg EPA, but is very dependent on the type of fish consumed (e.g. 150g cooked halibut would yield 656mg DHA, 1012mg EPA).

Typical dosage for fish oil supplements is skewed towards EPA, given its relatively greater importance for the disease states we’ve discussed.

It’s worth noting that for anyone not regularly consuming fish, they are likely lacking in DHA and EPA, as there are very few other dietary sources of these omega-3 fatty acids.

Sources:

https://www.healthline.com/nutrition/13-benefits-of-fish-oil

Improved memory discrimination and fewer cognitive difficulties in elderly with previous complaints of cognitive decline

https://www.sciencedirect.com/science/article/abs/pii/S0197458017303974

Reduced DOMS in competitive soccer players

https://journals.humankinetics.com/view/journals/ijsnem/28/1/article-p26.xml

Larger testes and greater sperm count

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2758861

Time for Those New Year’s Resolutions!!

Sat, 09 Jan 2021 23:51:16 GMT

Forget those all or nothing goals and embrace small changes

How many of you created New Year’s resolutions this year? It is a common theme around the holidays to reset your focus, make lofty goals and try to improve yourself. While the sentiment and desire to improve is a positive one, the actual resolutions can quickly have a negative impact on you and your ability to actually reach your goals.

When we think about resolutions they tend to be all or nothing goals that may seem to be realistic, but put a lot of pressure on you. When we start to make goals around our health with the same premise, they become achieved or not achieved, good or bad, done or unfinished. But the thing is, our health isn't all or nothing! Aiming for 5 workouts a week but only being able to get 1 in doesn’t mean that one workout wasn’t beneficial to your health. This becomes especially evident when your New Year’s resolutions are centered around nutrition.

Nutrition resolutions typically highlight weight loss, sugar detoxes, cutting out processed foods or eliminating whole food groups. Extreme goals such as these are not sustainable and can hinder you reaching any of your nutrition goals. Strict guidelines as a means used to reach your goals tend to have the opposite effect. They can cause you to give up more quickly, and prevent you from seeing the positive effects.

Although it is one week into the New Year, it isn’t too late to save yourself the disappointment from those New Year’s resolutions. I want you to look at the goals you made for yourself and think about reframing them to allow you more success. The objective here is to be able to appreciate the efforts you put in and how they can affect your health. Some examples would be:

I am going to lose 15 pounds - Instead - I am going to make healthier food choices while aiming to move my body at least 20 minutes each day. Each healthy choice I make will get me closer to my goal weight.

I am going to cut all sugar - Instead - I am going to aim to eat mostly unprocessed foods, with at least 2 servings of vegetables a day. Each time I choose a fruit or vegetable over a processed high sugar food, I am having a positive effect on my health.

I am going to workout 5 days a week - Instead - I am going to workout each week, minimum of 1 workout a week, with a goal of 5 days a week. I understand that even one workout will have a positive influence on my health, make me feel better, and improve my fitness level.

Our overall health is not an all or nothing measurement. Each time you workout, choose fruit and veggies, go for a walk, or choose a healthier option, you are making a positive difference on your universal health and well-being. It’s also important to know that if you ‘slip’, it isn’t going to undo all of your hard work. The real goal is to make healthy choices more often!

If you are wondering how to make these new healthy changes in a sustainable way, it may be time to think about joining our 10 week nutrition reset program starting in mid February. This is a simple to follow program, where we give you not only small changes to make to help you lose body fat but also help you make choices that are going to positively affect your overall health. Focus on things like water intake, gut health and sleep. Email kate@novahealthclub.com for more information!

December Events: Annual Christmas Run and Burpees For Bucks

Fri, 27 Nov 2020 16:48:21 GMT

Burpees for Bucks is BACK! It's payback time and for a good cause! Now’s your chance to make your coaches sweat!

For the second year in a row we are pairing up with Kerr Street Mission to help bring comfort and joy to Oakville families this Christmas. Last year we raised $2,660. This year we want to top it!

How It Works: Donate $10 and spin the Wheel of Burpees. Whatever number it lands on is the number of burpees the coach of YOUR CHOICE has to do.

But What If I’m Training Virtually? Good question! We’ve got you covered. Let us know you want to spin the wheel and the coach you want to do the burpees. We’ll spin for you and will document the burpees that ensue!

Burpees for charity, what could be greater than that? Let's get that wheel spinning!

The Nova Annual Christmas Run is on! This has been a year of changes for all of us but we’re continuing the tradition only this year we’re doing it virtually!

What does this mean? Well, this means that we want you and your loved ones to join us and the rest of the Nova community with a 5km run/walk from December 1st to December 24th anywhere and any time!

When you've finished your 5km, snap a pic and tag us at @novahealthclub on Instagram and you're automatically entered to win an amazing Gift Basket with items featured from local Oakville businesses! So far it's valued at over $500!

Be sure to follow us on Instagram so you can get updates on who's run and what's been added to the gift basket. Let's get out there, challenge ourselves, and get active even with this cooler weather!

Super Nova of the Month: Jordan

Tue, 17 Nov 2020 16:02:15 GMT

Fitting Health and Wellness Into a Busy Schedule

Jordan began training with Nova one year ago while he was still in school.

Coming from a sports background, Jordan needed a way to keep up his levels of activity. Balancing full-time schooling with part-time work, he established a workout routine and has sustained it to this day. Focusing primarily on increasing his strength and levels of fitness, Jordan also began working full-time about 6 months ago.

Not only has he made his health and wellness a top priority, in the past year Jordan has lost 32.5lbs and 5.5% body fat!

Congratulations Jordan, you are November's SuperNova Of The Month!

Top 3 Things To Focus on For Proper Nutrition in the Winter

Thu, 15 Oct 2020 20:33:13 GMT

Eat The Rainbow

While nutrition is always important for our health , it becomes more important as we move into the winter months. During the spring, summer, and fall, we have access to many sources of locally grown food but as winter approaches, the food we have access to in Ontario tends to come from further away and in turn, contains less vitamins and minerals. When choosing fruits and vegetables this winter focus on these three main components:

Variety : Variety is the spice of life and it’s also key in having a balanced die t . This winter focus on “eating the rainbow” by adding a wide range of colourful fruits and vegetables to your diet to ensure you’re getting the vitamins, minerals, antioxidants, and phytochemicals your body needs.

Orange and Yellow: Vitamin A

Blue, and Purple: Typically high in antioxidants

Green Leafy Vegetables: Vitamin K, calcium, and antioxidants

White Vegetables: Folic acid and fibre

Red: Lycopene

It’s easy to fall into the trap of eating the same fruits and vegetables day in and day out but diversity is just as important quantity.

Quantity : Include fruits and vegetables in every meal (yes that means breakfast too!) aiming to include them three times a day as your baseline. Don’t want to add them into your breakfast? Then try for two meals a day and a snack. Veggies and hummus are great for an afternoon pick-me-up.

Quick Tip: I’ve said it before and I’ll say it again, food prep makes all the differenc e . If you wash and cut your vegetables at the start of the week it can greatly improve your chances of getting in those rainbow colours every day.

Quality : It’s much easier to get fresh produce in the summer when it is grown locally and extremely tasty. As we progress towards the winter months food becomes less available. It is important to note that both frozen and canned produce are picked and packaged at the peak of freshness which leads to high levels of vitamins and minerals. By incorporating them into your daily routine it makes getting enough nutrients in your day much more achievable.

Healthy nutrition is multifaceted and trying to be “perfect” is both stressful and unnecessary. Each day set out a goal to focus on one component. Som examples are:

◽Incorporate more fruit and vegetables

◽Increase your fibre

◽Increase your protein intake

◽Decrease your candy intake

Once you have really made that a new habit stick, then you can continue on to the next. Getting in a variety and quality foods each day will make a difference to how you look, feel and function.

Are you interested in improving your nutrition during the winter months?

Super Nova of the Month: Philippe L.

Tue, 29 Sep 2020 15:09:30 GMT

Stay Dedicated!

Philippe has not missed a single week of online training for 25 consecutive weeks.

That's right, since March 20th he has attended every session! In this time he has dropped an incredible 15lbs while bringing his 5km pace from 5:10/km to 4:24/km for an impressive time of 21:58.Phil is one of our many members who have stayed consistent with online training since the onset of lockdown, and his results reflect the effort he has put in.

We took a few minutes to interview Phil and his philosophy on health, wellness, and fitness. this is what he had to say:

Q: Tell us a little about yourself as well as how long have you been training with Nova Health Club.

I'm a 47-year-old father of three girls and I work in tech. When I was young I was very competitive in athletics. After a very long pause in any sports, I started running again about six years ago. I joined Nova last December, and have loved it from day one!

Prior to COVID-19, I used to travel most weeks to exciting places like Europe or Asia for a few days of work, and be back on the weekends. Since March, I've been working at home like everyone else.

Q: What does health and wellness mean to you and why is it important in your life?

Health and wellness to me means finding the right balance in physical and emotional state. It is important to me because it promotes an overall better lifestyle.

Q: What made you decide to join Nova Health Club and what has kept you continuing with us?

My wife had been training with Nova for perhaps a little over a year and was loving it, not wanting to miss her sessions at almost any cost. I saw the positive impact it had on her and wanted the same for me. Ever since I started training at Nova, I've seen really positive results. I love the approach of Nova, the culture, the 1-on-1 coaching, and just want to keep going. This is very personalized to my needs and goals, everyone is professional and I love the small nova "family" feeling.

Q: Since COVID-19 you quickly moved into online training with us. How has this experience been and how has COVID-19 impacted your exercise routine and your overall health?

I'm so glad you offered online training. While I was not 100% sure of how it would pan out, it has been really good. I was able to do every session since April or May out in the backyard beside the pool and that has been great. At the beginning of COVID-19, when I stopped travelling I found myself not having the best routine and I was feeling it. I sort of whipped myself into shape, made sure I either ran, biked or trained every day which has been great. It is quite easy to find a bit of time and get out on a trail or the road to burn some calories!

Q: What would you say to someone who has never done online personal training before and is hesitant to try it?

For me it works really well. One good thing though is that I know my trainer. If someone is hesitant, try some of the other things on the channel and maybe try to meet your trainer beforehand at a coffee shop or at the club to develop some personal connection and level of comfort.

Q: What are your biggest health and fitness accomplishments and what goals do you have for the future?

Since joining i've improved it seems on every measure, plank time, skips, etc. For me it is really about maintaining this as I enter the years where it seems things can fall apart if you don't work at it. As for goals, I can now run a 21 minute 5K, maybe I can aim for sub 20? A marathon during my 50th turn around the sun?

Q: What other practices or philosophies do you follow in your life that contribute to your health and wellness?

One of the best things in life I've been shown is to be kind. My wife is such a good example of this. I try to always be kind though sometimes my personality gets in the way. But we are all continuously learning arent we? The other thing is positivity. I always look for the positive. 30% chance of rain today? That really means 70% chance of good weather! Then, lastly maybe the good eating habits. I make sure I put veggies on my pizza ;)

*****

Are you interested in Online Training? Book a free session below!

Rethinking The 'Why' Behind Your Nutrition Goals

Mon, 07 Sep 2020 14:40:29 GMT

Replace Diet Culture With a Healthier Outlook on Food

Have you ever tried to make nutrition changes or go on a diet? What are some of the reasons you have gone on a diet or changed your nutrition in the past? Many of the clients I have worked with attempt ‘diets’ in order to see body composition changes, lose weight, lose inches and overall feel better. While this is a valid reason to begin focusing on your nutrition, it’s important that we take a step back and appreciate the fact that it is not the only reason one might focus on their nutrition.

Diet culture is something that is very real, a culture where we comment on people's weight, tell them they look great when they have lost weight or make a mental note when it looks as though they have gained weight. Chasing a specific size or number on the scale has become widely accepted and even encouraged. What if I told you that the number on the scale is not directly correlated to your health? What if I told you that sometimes focusing on that number and making nutrition changes based on your desire to weigh a certain amount can negatively impact your health, rather than being a positive.

Yes there are certain situations where fat loss can be extremely beneficial. Examples include situations where the individual suffers from weight related high blood pressure, has type two diabetes, or high cholesterol. Outside of a medical reason, losing weight and getting to your goal weight may not be necessary. It’s important to note that even though it may not be necessary for your physical health, it can be important to you for other reasons and that is also okay. But I am here to tell you it is okay to not want to lose weight, even if you are 5, 10, 15 or 20 pounds heavier than what you have coined as your ideal weight.

That being said, if you decide to ditch the diet, ditch the scale and gain freedom from diet culture, I think that it is still important to focus on nutrition, but not for the typical diet culture reasons. Have you perpetually been on a diet or chasing a scale weight? If so you may forget that food can make you feel great! It can give you energy, help you improve digestion, help improve sleep quality (hello carbs!), improve workouts and increase strength and muscle mass!

When we start to talk about nutrition on a purely functional level it changes the voices we use to discuss it. It takes our mindset from negative (I can’t have that, I’m not allowed to eat that, that will make me fat) to the positive (This food will help fill me up, the protein in this food will help me build muscles, these carbs before bed will help me get better sleep, these veggies have tons of nutrients in them to help improve my overall health). When you begin to think about nutrition in terms of the great things food will do for you, it makes wanting to eat a variety of foods more appealing. It takes the focus off of the foods that we have typically deemed ‘bad’ for us and switches it to the foods that are going to do amazing things for our body!

Is ditching the scale and diet culture something that speaks to you right now? I always like to start clients with a few small steps.

Write down your why. For me my why, includes being able to run (because it’s a passion of mine) and being able to keep up with my energetic children. I have always said I never want to be the mom that says “no running” because I don’t have the energy to run beside them.

Write down three positive things you want food to do for you from this list: Improve digestion, increase energy, increase muscle mass, improve sleep, improve hormone regulation

Ditch the ‘NO’ rules and add some ‘YES’ rules . There are no good foods or bad, but rather some foods do a lot of great things for you and some only do a little bit for you. Candy for example only gives you energy - and your body needs energy, and candy can have a place in your nutrition. On the other hand a potato gives you energy, but also has vitamins, minerals and fibre as well, it does a lot of good for us! By switching the focus to getting more foods that do our body lots of good it puts the power back in your hands and takes power away from the food.

Don’t restrict yourself from having any one particular food. This may sound unhealthy but I promise it works, allow yourself to have foods you would normally restrict any time you want. This takes the power away from them and it becomes easier to just have a couple candies or a couple pieces of chocolate. On the other hand, when it’s a food you aren’t supposed to eat, it means that once you’ve had one cookie you’ve ruined the diet anyways so you might as well eat the whole box and start over again tomorrow.

Again, no matter what you decide your goals are, or how you want to approach your body, that’s for you to decide! I’m here to support our Nutrition Clients no matter their goal but I thought it was important to make sure each and every one of us has the right to not chase a number, or want to lose weight. Health is an important factor in longevity, and health (both physical and mental) should be made more of a priority than fitting into a certain size or being a certain weight.

Super Nova of the Month: Christine D.

Tue, 18 Aug 2020 18:23:18 GMT

"Without your great training I could not never have done this at age 67. I am so pleased with this accomplishment and having so much fun!"

Christine has been a steadfast member of the Nova community since 2016! She has always committed to not just maintenance, but improvement, of her health and well-being. Any setback Christine experiences encourages her to battle back and come out even stronger!

Finding a way to keep training up between looking after her grandchildren and her extensive aboriginal law research is challenging, but Christine has been up to the task. Extending her commitment to health beyond training, Christine practices intermittent fasting with husband Kim, another member of the Nova community. Christine, keep up the amazing work and dedication.

Congratulations Christine you are our

SUPERNOVA of the MONTH

Hard Work vs. Smart Work

Mon, 17 Aug 2020 15:54:34 GMT

10 Simple Things You Can Do To Work Smart and Improve Performance/Results

Does hard work really pay off? Should there really be pain before gain?

To earn more do I have to work more?

Does more training equal more results?

These are some ideas I have personally wrestled with over recent years and I have come to realize, through my own experience that hard/more work has limits in what positive results it can produce. But why are we so ingrained in the belief that to get more we have to work more and harder?

We are products of our environment. As children, we are taught by our leaders (parents, teachers, etc) that we need to work hard to get what we want in life.

1) Sleep 7 to 9 hours a night. Turning the lights off earlier is the secret.

2) Try napping. It’s ok not to fall asleep. Just letting the body and mind rest is great.

3) Meditate. This clears the mind and elevates mental stress.

4) Breathe. Even 5 deep breaths can help activate the parasympathetic nervous system.

5) Delete or delegate tasks coming onto your to-do list.

6) Stretch or massage the muscles that are working hard during exercise.

7) Eat slower. Eat while being still and not working.

8) Pay attention to energy levels by stopping more often to self assess your feelings.

9) Hire an exercise coach to help you maximize your hours of training.

10) Hire a nutrition specialist for calorie and macronutrient requirements that improve recovery.

“I Want to See You Dripping in Sweat”

I played hockey and basketball growing up and remember more about pushing my physical limits than about resting the body. My hockey coach always said “dripping in sweat” is the indicator of whether you played well or not. I suppose to “drip in sweat” you do have to work much harder than usual. My parents too would make sure that I did not sleep in because you can not accomplish chores and work when sleeping. And to make it to University, you had to have high grades. Well if you were like me in school, having an above 80 average took a lot of hard work.

“Work Hard Get Rewarded”

As a young man early in my career my employer further pushed the concept of hard work in order to reap the reward. I worked with a lot of competitive athletes at the time and often heard the phrase ‘suck it up’ and ‘you can sleep when you’re dead.’ Even at parties, you would be made fun of if you were the first to leave or fall asleep. For some strange reason, being able to work 12+ hour days, stay up late, get up early and train hard in the gym was celebrated and held in high regard.

Even the business books I read as a young manager spoke about success without sleep and 60-80hr work weeks. This mentality was deeply ingrained everywhere I went. And I believed it.

"Mind Over Matter"

It’s mind over matter...until you crash. And I DID! There is only so much the physical body can take in a physical world of pushing hard in the gym, multitasking, taking on more hours at work, staying up late partying, and adding more goals (things) onto your list. In the physical world we live in we use our muscles, organs, brain, nervous system and other parts of the body for each thing we do.

Having a strong mind is important for discipline, self-motivation and to push through the pain (‘Mind Over Matter’) but having a smart mind is even more important as it will tell you when enough is enough and what activities yield more than other activities. Developing this ‘smart work’ outlook is not taught nor is it given much recognition in our modern society. In a world where more, bigger, and faster are rewarded and encouraged it is very difficult for one to cultivate a mindset of:

a) limits that respect what the body is capable of and what it is not along with

b) activities that yield more compared to other activities

I am an optimist that always has believed that the sky is the limit and the body is capable of anything. But it is NOT capable of everything at once. This is what we need to learn and respect. We must know when to push and when to ease back. It is a balance that has nothing to do with being ‘new age’ or anecdotal but rather proven through the biology of the human body.

As a human, we have a nervous system that allows us to maintain homeostasis. Homeostasis is the natural balance our body always comes back to. There are two basic pathways of our nervous system.

One is the sympathetic nervous system which responds to stressors that help us push when we need to (fight or flight). Stressors, such as a challenging workout naturally take us out of homeostasis. Stressors like this can be good as they allow us to adapt by getting stronger. Or the occasional long workday to get a project done is a good stress when rest is coupled after the work bouts. Stress is a good thing when we can adapt to it. But adapting to stress requires rest.

The second is the parasympathetic nervous system which helps us to recover from stress to become stronger. This system allows for rest, recovery, and digestion. If you want to become stronger, more fit, resilient at anything in life you need to activate both nervous systems.

The problem is we do not respect our parasympathetic nervous system the way we should. We are in go mode using the sympathetic nervous system for most of the day. A typical day for many is to wake early, eat fast, fly out the door (or straight to the computer if you are working from home), use mental and physical energy all day long, workout hard, go back to work, eat at the desk (or on the move), and then stay up to watch the TV beyond our bedtime. Come the weekend, which was designed for rest, we are often just as busy.

Some people do a great job of allowing their parasympathetic nervous system to kick in. These people eat while sitting down, take time to digest after a meal, meditate before a workout, cool down after a workout, focus on only the essential tasks, create strict work schedules and go to bed on time allowing a full night's rest. These same people choose activities wisely, pausing to discern what is essential or not and listen to their bodies when they workout rather than believe every workout has to be harder than the last.

In terms of exercise, almost everything you see in the media says that to be healthy and fit (to reach your goals) takes a lot of hard work. For example, if you want to be lean and muscular you need to work out 5+ times a week at high intensity and to cut calories. This type of hard work has its limits and in the long term will not reap the benefits you want. Most people are not professional athletes nor are they getting paid to have a flat stomach for advertising. These people have average lives with careers and families that have a lot more stress variables outside of exercise and typically are the ones who do not understand how the parasympathetic nervous system works (rest, relax, digest). Instead, they go, go, go. Professional athletes and fitness models on the other hand are paid to perform and look a certain way and they know how to rest their bodies. To look and perform in the way they want, they practice recovery. The fittest people know this like no other. So why is it a secret? Why do they not tell us that rest is a secret ingredient in success? I suppose it just does not sell as well as the latest high-intensity interval (HIIT) workout does. Who wants to see an athlete sleeping on Instagram anyway? It won’t get as many likes compared to showcasing an over the top workout with muscles and abs showing.

The important thing to remember is that most of us will never suffer from over training but rather under-recovery.

Recovery is the key and understanding how your nervous system works is so important to your success. It is a balance between push and rest. This goes for getting results in exercise, at work or at home. Pushing hard will only get you so far for so long. While you can push hard in your workouts and at work to get some results, it will not be sustainable if you do not practice recovery. Failure to permit rest can come back in the form of fatigue, inability to perform, lack of results or even disease. By knowing when to rest will allow you to make the most of your ‘go’ time and sustain the results you want for a lifetime. This takes a mindset of discipline as we often tend to be humans constantly doing in a world that celebrates business and ignores rest.

Yes, there is a time for intermittent hard work but more often than not it is the smart work of knowing your limits, allowing rest, and choosing the right activities. By choosing activities wisely and practicing rest, you will find that you do not need to go hard every day and that working smarter will lead to doing less that can result in more.

Ten Simple Things You Can Do To Work Smart and Improve Performance/Results

1) Sleep 7 to 9 hours a night. Turning the lights off earlier is the secret.

2) Try napping. It’s ok not to fall asleep. Just letting the body and mind rest is great.

3) Meditate. This clears the mind and elevates mental stress.

4) Breathe. Even 5 deep breaths can help activate the parasympathetic nervous system.

5) Delete or delegate tasks coming onto your to-do list.

6) Stretch or massage the muscles that are working hard during exercise.

7) Eat slower. Eat while being still and not working.

8) Pay attention to energy levels by stopping more often to self assess your feelings.

9) Hire an exercise coach to help you maximize your hours of training.

10) Hire a nutrition specialist for calorie and macronutrient requirements that improve recovery.

Nova: Refer A Friend or Family Member Program

Tue, 11 Aug 2020 16:13:49 GMT

Earn Free Sessions or Gift Cards

AT NOVA WE BELIEVE...

Life should be lived to the fullest and with purpose.

Health is the foundation of life.

The future of health is preventative.

Each person requires a personalized plan based on their unique profile.

Health and wellness industries must integrate all lifestyle components.

Now we want to spread the word and help you keep your friends and family healthy as well.

When you refer someone to Nova they will receive their first session free .

As the referrer you will receive one of two options:

A Discount on Nova Training

◽If referral signs up 1x/wk member gets 1 free session

◽If referral signs up 2x/wk member gets 2 free sessions

◽If referral signs up 3x/wk member gets 3 free sessions

A gift certificate (in the equivalent amount to the above) to the following local businesses of your choice:

◽ Lemonwood

◽ Olive en Folie

◽ Fiori

◽ Ace CoWorking

◽ Sotto Sotto

◽ Coriander Green

◽ Jubilee

◽ Hexagon

◽ Green Press

◽ Burrows

◽ Abaton

◽ Rosewater Spa

To get started simply email us at info@novahealthclub.com

What's Your 'Why' For Working Out?

Tue, 11 Aug 2020 15:46:46 GMT

Morality Doesn't Belong In Our Workouts or Our Food Choices

What is your ‘why’ behind working out? What motivates you to get to the gym, go for a run or hop on your bike? If you are like many individuals I have spoken to in the past, a large contributing factor is the caloric burn it provides to help to contribute to weight loss. This makes sense right? You want to burn more calories than you consume so you need to workout to burn extra calories. Especially if you attended a big event or a had a ‘binge’ recently, your mindset is you have to “pay back” those calories and fix your mistake.

Many people default to cardio to burn extra calories and aid in weight loss. While you will burn calories doing cardio it can take up to 30 minutes to burn 300 calories and about 1 minute to eat a slice of pizza with 300 calories. It’s a losing battle to try and burn more calories than you consume via exercise. Not only is it a losing battle physically but it is also a losing battle mentally. Using exercise solely as a way to burn calories turns it into a punishment when in reality exercise should be used as a celebration of what our bodies are capable of. Morality doesn’t belong in our workouts or our food. There are no good or bad foods, and we shouldn’t feel guilty for not working out because we ate pizza the night before. When we link exercise with morality it can increase the stress related to exercise and decrease your enjoyment of it.

The goal is to change the narrative of your workouts. When you begin to focus on the positive benefits of exercise, rather than using it as a punishment it can quickly become more enjoyable. It also becomes more attainable and you become more flexible with it, allowing yourself to listen to your body rather than forcing it to perform things that you don’t find enjoyable.

Some positive reasons to strength train:

◽ Increased resting metabolic rate

◽Increased muscle mass and toning

◽Increased bone density

◽Increased strength

◽Decreased risk of injuries

◽Decreased risk of age related muscle atrophy

◽Increased sense of accomplishment

Some positive reasons to perform cardio:

◽Improved cardiovascular health

◽Improved cholesterol levels

◽Decreased risk of Type 2 Diabetes and Heart Disease

◽Decreased blood pressure

◽Opportunity to connect with nature

Example of changing the narrative:

Today you were set to run and you are tired and don’t feel like going. If your only reason for working out is weight loss and burning calories you may have negative emotions and self talk around running and either talk yourself into doing something you don’t want to or just cancel the run all together. On the other hand if you view your exercise as an opportunity to improve fitness, decrease stress and decrease your risk of cardiovascular disease it may become easier to either get out for that run or transition to a walk instead of a run. While the walk won’t burn as many calories as the run, it still has wonderful benefits on your body, your physical health and your mental health.

Take 5 minutes and write a quick list of the reasons you like to get moving and workout! By having a go-to list on your phone of the benefits and your why, it may make it easier to get moving!

How To Save Time And Stick With Your Nutrition Plan

Tue, 11 Aug 2020 15:39:42 GMT

Doing These Things Will Help You Save Time

It’s that time of year when summer comes to an end and life gets busier. September brings new schedules for many families and it’s easy to fall behind. Whether you have school aged children or not, September is a great time to reset some of your healthy habits and focus on being prepared for the week.

A helpful tool for both sticking to your nutrition goals and decreasing wasted time and food during the week is meal prepping. Preparing bulk foods (usually on the weekend) to be used throughout the week is a great way to ensure you always have access to things like lean protein and vegetables. Today I am going to share some of my favourite time saving meal preparation tips to help make life a little bit easier this fall!

THINK AHEAD

In the summer it’s the cottage, in the winter the chalet: Many of our members have reasons why they can’t prep healthy food for the week after a weekend away. The key is to think ahead. Always include food for the start of the week in your pre-getaway shopping trip. This means buying things like chicken breast, ground beef, frozen veggies/fruit and having them on hand for when you get home Sunday night. Having healthier options in the house means you won’t be scrambling as much Monday morning.

BULK COOK YOUR PROTEIN

This is probably my favourite tip. I am a little bit skeptical about meat that’s been in the fridge, so I like to batch cook meat on Sundays and Wednesdays to get me through the week. By having my protein prepared and pre-measured it takes the decision out of my lunches (and sometimes breakfasts!). When you have to make less decisions you rely less on willpower and are usually more successful at sticking to the plan. If you get bored easily with meals you can mix things up by cooking your meat plain then spicing it up depending on the meal. A great example to cook chicken plain in the slow cooker and pull it after cooking. Then one day you can add salsa, corn, black beans and rice while another day you can serve it over a salad, or add a light bbq sauce and make it more of a play on pulled pork. Finding ways to make your proteins versatile will keep you from getting sick of the same food day in and day out.

PRE-MEASURE FOODS

Many people pre-measure out the food they bulk cook, but I am talking about pre-measuring everything. Have a big tub of greek yogurt? Measure it into individual servings. Veggies? Cut them up when you cook your protein and package them by serving. It may seem a bit overboard but I promise that you are more likely to consume foods that are quick to grab and ready to go. Something as simple as measuring out greek yogurt and berries every morning can be a barrier to success. Measure them all at once, dirty one spoon and then it’s ready to go each day!

BUY FROZEN VEGETABLES

Vegetables and fruit are hard to keep fresh for longer periods. I find when I shop on the weekend, that by the end of the week I am out of produce and tend to have less ideal meals. By purchasing frozen vegetables and fruit it means you have access to them all week long without having to find more time to get to the grocery store. Frozen fruit goes really well on greek yogurt or oatmeal while frozen veggies are a quick source of vitamins and minerals. A ‘go to’ in our household is frozen edamame, a vegetable with some protein to keep you going!

Overall meal preparation is about routine. Scheduling in one to two hours one day a week to prepare meals for the week will save you time because you don’t spend 15 minutes preparing each meal. Not only are you saving time but you are saving decisions. The less decisions you have to make regarding your nutrition the more likely you are to have success at whatever your nutrition goal is. Take out the need for decisions and you take out the opportunity to fail.

These are some great meal prep ideas to get you started . I will say that I prefer to keep it simple and not try a bunch of new recipes each week. I find my top 2 or 3 options and rotate between them to keep my life more simple.

NEW: You Can Purchase Dumbbell Sets From Nova

Mon, 27 Jul 2020 16:11:25 GMT

Pre-Order Your Set of Dumbbells for Home NOW

To help maximize your at-home or online training program we are now selling dumbbell sets. We are taking pre-orders for the below sets of dumbbells. In the event of a second wave of COVID-19 and we have to close operations again, you will be happy to know you got dumbbells at home to continue your training with (or get back on track).

Beauty Bell Set by Umax (3 - 20lbs)

2.5lbs increments

Pairs: 3lbs, 5bs, 7.5lbs, 10lbs, 12.5lbs, 15lbs, 17.5lbs, 20lbs

Stainless steel handle with rubber coated weight

Exact same brand as in Nova Health Club

Best quality dumbbell on the market

5 year warranty

$1600 + tax & delivery

Lead time 3-5wks

York Dumbbell Set (2.5-20lbs)

2.5lbs increments

Pairs: 2.5lbs, 5bs, 7.5lbs, 10lbs, 12.5lbs, 15lbs, 17.5lbs, 20lbs

Stainless steel handle with rubber coated weight

$649 + tax & delivery

Lead time 6-12wks

York Dumbbell Set (2.5-35lbs)

5lbs increments

Pairs: 2.5lbs, 5bs, 10lbs, 15lbs, 20lbs, 25lbs, 30lbs, 35lbs

Stainless steel handle with rubber coated weight

$799 + tax & delivery

Lead time: 6-12wks

PowerBlock (SOLD OUT)

5lbs increments

Adjustable dumbbell pair that has a weight range of 10-50 lbs per hand.
Replaces 9 pairs of dumbbells or 540 lbs of free weights in increments of 10, 15, 20, 25, 30, 35, 40, 45, 50 lbs per hand
Space saving
$599 + tax & delivery

Lead time: 1-3wks

N ote on Purchasing Dumbbells: These and all dumbbells are selling out very fast making them extremely hard to find. In addition, prices for dumbbells on many websites will be increasing 10-15% due to demand in the coming months. Ordering through Nova Health Club will ensure no price increase and guarantee your own set for home.

Flexibility vs. Mobility: What Is The Difference

Mon, 13 Jul 2020 18:48:34 GMT

How You Can Improve Both Mobility and Flexibility

Flexibility and mobility. These are two terms we hear quite often, and that your Coach will often reference during training. A few of you probably know the difference between these two, but many of you may not!

Flexibility and mobility are interrelated, with one important difference. Where flexibility refers only to the ability of a joint to be placed in a certain position, mobility refers to this joint's ability to exert force while in this same position.

As an experiment, put a small bend in your knees, then bend over to try and touch your toes. Make a note of just how far down you can go while maintaining a neutral spine. You have just measured your flexibility through the posterior chain.

Consider whether you would be comfortable holding a 10lb weight in this position. How about a 20lb weight? 40lb? 80lb? 100lb? Mobility is an objective, but flexible measurement, that is affected by the demands being placed upon the joint (or system of joints). I like to refer to mobility as 'functional flexibility', or the ability to control the joints at their extreme ranges.

Now that we understand the difference between flexibility and mobility, let's take a look at how they can be improved.

Static, or passive stretching, is widely accepted and practiced for improving flexibility. It's the stretching everyone knows. Apply a stretch to a muscle, just past where you're comfortable, and hold. This is a perfectly effective way of increasing flexibility, but will not improve mobility.

A lesser known way of improving flexibility is active stretching. The antagonist (or opposing) muscles are engaged to pull on the stretched muscle. Many of you probably remember the Active Straight Leg Raise that forms part of the Functional Movement Scree n we administer here at Nova on a regular basis. This is a great example of an active stretch. Again, while great for flexibility, there is a better option for mobility.

Two great ways to improve mobility are dynamic stretching and Controlled Articular Rotations (CARs). Dynamic stretching uses natural movements to slowly apply a stretch to a muscle group.

For example, slowly descending into a squat, challenging your range of motion while maintaining form, is a dynamic stretch. You can do the exact same thing with resistance. Dynamic stretching is not to be confused with ballistic stretching, which uses the momentum to force a joint beyond its normal range of motion (i.e: bouncing aggressively to reach for your toes, which could strain the back). This is dangerous and unproductive.

CARs are essentially a special type of dynamic stretch. They utilize rotational movements of a joint around its maximum range, to teach the brain and the body how to use these ranges. Below is a video featuring a great example of a shoulder CAR.

Hopefully this helped you understand a bit more about flexibility, mobility and how to improve them.

Happy stretching!

S.M.A.R.T. Goals During The Pandemic

Tue, 07 Jul 2020 17:25:03 GMT

Focus On These Two Words: Attainable and Realistic

Your health, career, and even your relationships, in every situation you encounter on a daily basis there is an opportunity for learning and growth. Today we’ll be talking specifically about health goals.

In the past three months it has become more and more evident that having goals is fundamental to moving forward and maintaining our health. This is an unprecedented time with many normal activities being cancelled or put on hold which makes it easy to fall into survival mode, get bored with your workouts or lose track of what it was you wanted to accomplish in the first place.

While deadlines and end dates might add stress to a situation they also add urgency. And urgency can encourage productivity. This is why many people sign up for running races, triathlons or other events. Having that set date to work towards makes it more likely you will be successful.

But with no events currently taking place, now is the time to get creative with your goals! What is something you might want to work towards in the coming months? While the examples will be framed around physical activity you can also use these principles in other aspects of your life. Think about what you want to achieve with work, your kids and your emotional stability over the coming months.

To make a functioning goal it must be S.M.A.R.T (Specific, Measurable, Attainable, Realistic, and Timely)

Goal: I want to run 5km.

SMART Goal: I will run 5km by September 1st 2020.

Goal: I want to lose 50 pounds

SMART Goal: I want to lose 10 pounds by September 15th 2020. I would like to then lose 3 pounds a month until I achieve my goal weight.

Goal: I want to get more physical activity to combat my increased sitting

SMART Goal: I am going to go for a minimum of a 15 minute walk 5 days a week for the next 4 weeks.

The key right now is to keep your goals attainable and realistic. By implementing steps that challenge you to work towards your goal it will give you a sense of purpose, motivation, and will help ease you back towards the real world when things do continue to open back up!

4 Nutrition Tips and the Quick Hacks that Make Healthy Eating Easy

Tue, 07 Jul 2020 16:52:35 GMT

How To Empower Yourself To Achieve Your Goals

While not everyone is looking to lose weight, many of our members are looking to change their body composition and decrease body fat. Yes, a simple meal plan laid out with when and what to eat can work, it isn’t sustainable. Our goal is to empower people to learn how to alter their body composition and achieve their goals while not enforcing a strict meal plan.

Below are four of my favourite nutrition strategies and tips that will help you reach your own personal goals! (Don’t have any goals right now? This is why they are important and how to make them).

PURCHASE A FOOD SCALE

Eyeballing your portions is inherently inaccurate, but did you know measuring your food in cups and tablespoons can also lead you astray. A food scale may seem extreme, but it’s a quick and reliable way to measure serving sizes. By weighing your food you increase the likelihood of sticking to a single portion, and it will start to give you a better idea of portion sizing.

Small Hack: Place your dinner plate on the food scale, zero the scale, place the first food on your scale for weight, then zero it again and move to the next food. This means that you don’t need to dirty extra dishes, simply weigh your chicken, clear the scale and add on your rice, etc.

TRACK YOUR CALORIES

Yes, we understand tracking calories can sometimes be time-consuming. Eventually you can progress towards intuitive eating (on a regular basis or use on days when tracking isn’t realistic).

One of the most common statements I hear from clients is that they are eating healthy and clean and don’t understand why they can’t lose weight. While eating “healthy” and “clean” can lead to things like more energy and consuming more micronutrients it doesn’t necessarily go hand-in-hand with body fat loss. It can be VERY eye-opening to see how quickly the calories in your salad, or morning green smoothie add up. By setting a calorie goal and tracking your food intake it will help both increase your awareness and help you stay within your desired calorie range.

Small Hack: If you are going to have a dessert or alcoholic beverage at night, track it in the morning so that you can plan your day to save those calories and macros for the evening.

FOCUS ON SMALL HABITS THAT ADD UP

While small things like drinking enough water, getting out for a walk each day, staying within 5 grams of each macro daily don’t seem like big feats, they add up quickly. Getting discouraged that you had one less ideal meal, or less ideal day and giving up on the rest of the week is like having a flat tire and slashing the other three because one is already flat. Each small habit is like planting a seed, the work at the beginning isn’t visible but as time passes you start to see the results of your small changes.

Small Hack: Pick one habit. Complete it for 3 weeks in a row before moving on to another. None of this is a race, it’s about changing your daily habits to increase your ability to achieve your goals.

DON'T BEAT YOURSELF UP OVER SLIP UPS

Guilt is a sure fire way to side rail your efforts. Guilt leads to things like giving in or giving up more quickly than you should. When we start to remove the guilt from food it just becomes fact. When you consume a cookie that is less healthy or puts you over your calories you can simply accept “I ate that cookie, it was delicious” and move on. On the other hand you can fixate on the fact that you ate a cookie and either eat more because the day is already ruined or try to be more restrictive the following day to “make up” for the mistake. Get rid of this negative thought process and focus on the fact that one cookie won’t undo your hard work but a box of cookies a week will. By moving on and accepting the facts you are more likely to hit your body composition goals.

Small Hack: Next time you eat something and start to feel discouraged write a quick list of three or four positive things you did that day that moved you towards your goals. In the span of a day while eating extra dessert or having an extra drink may seem counterproductive you have most likely also done things to help you towards your goals. When you look at the big picture a small slip isn’t as daunting.

Nutrition is a process not an end goal, having fun with what you eat and consuming foods you enjoy is essential to having a good relationship with food. Try new foods! Try new ways of preparing food! And yes, indulge in desserts every once in a while. Try implementing these four tips and let us know if you need more help implementing them or working towards your body composition changes.

Super Nova of the Month: The Sheedy Family

Wed, 01 Jul 2020 20:39:08 GMT

Keeping Their Routine During Lockdown

Since the club closed due to COVID the Sheedy family wasted no time staying motivated and ramping their fitness routines up a gear. John and Patty decided to double up together and train three times per week online, while their daughter Kate continued to train two times per week. Most recently, John and Patty have started training outdoors three days a week!

The Sheedys have not let isolation keep them from continuously striving to improve their overall health and wellness. They have made great changes to their habits during these tough times and have continued to be an active group in our Nova Community.

Congratulations Sheedy Family you are our

SUPERNOVAs of the MONTH

Chris Robertson: From Decathlete To Obstacle Course Racing

Mon, 08 Jun 2020 16:30:13 GMT

Train Smarter, Not Harder

Chris Robertson has been a Nova Health Club coach for three years. When he joined with us he was a competitive decathlete who was early into his osteopathic studies. Chris has grown over the years as a professional and an athlete and we are proud to have witnessed him successfully complete his decathlon career during this time.

Chris being a natural high performance athlete has made the transition into a new sport - obstacle course racing - specifically the Spartan Race series. In this interview we hear from Chris how he has managed to work with Nova, study for osteopathy and transition from an explosive sport like the pentathlon to endurance racing in the Spartan series.

Q: What is your background and tell us how you got into sport and human performance?

After graduating high school in Moncton, NB and competing at an elite level in both hockey and track and field, I pursued Kinesiology at Western University in London Ontario. I graduated as an Academic All Canadian and was captain of the Varsity Track and Field team in my final year. A year after leaving Western I decided to pursue Osteopathic Manual Therapy at the Canadian Academy of Osteopathy in Hamilton. This decision was made after working for a year in the personal training industry and recognizing the health concerns many members were experiencing that were only being prolonged by the care they were currently receiving. The philosophy of osteopathy immediately resonated with me and after four years in the program I can say with certainty it is the best educational decision I have ever made. The knowledge gained through my program guided my growth as a personal training coach, helping create programs very specific to the anatomical and physiological needs of every member I encountered.

Q: You have a history competing as a professional in Decathlon. Tell us about the years in this including some of the highlights and why you decided to hang up your jersey from this sport?

The decathlon was my outlet for expressing physical and technical skill across a broad array of sports. While I was agile, explosive, and had the tall body for most sports, I never quite found a specialty to excel at. The decathlon was my chance to use those skills in ten different events averaging into one result. In 2011 I realized my potential in the sport when I finished third in the country in the 19 and under category. My physical strengths really began to evolve in 2017 however at this time I was training on my own in Hamilton while studying for Osteopathy. It wasn’t until I sought guidance and followed a structured program for jumping and sprinting that I had a breakthrough, winning the Canadian National Championships in 2018. With graduation approaching and a professional career I knew retirement was something I needed to consider. However in the winter of 2018 I suffered from extremely painful back pain for months on end. It wasn’t until after months of my own osteopathic treatment and careful training was I able to return and finish 2nd in the country. Knowing the demand of the sport was becoming too taxing on my body to continue, I decided to leave the sport of Track and Field to focus on school and a new activity with less impact.

Q: You have recently changed focus from Pentathlon to Obstacle Racing. The requirements for a human to perform at their best in Pentathlon is very different from Obstacle course Racing. The Pentathlon is very much maximum power, sprinting short distances while obstacle racing requires much more endurance. How has the transition from an explosive type sport to an endurance sport been? What challenges have you found making this transition?

In the decathlon my specialties were related to technical skill and explosiveness. Upper body strength and endurance were my weaknesses. As an individual who always strives for a challenge I decided to pursue Spartan Races, endurance events loaded with obstacles requiring upper body strength. I learned quickly casual trail runs and chin ups weren’t going to cut it as the races feature slippery hand holds for climbing and hills like you wouldn’t believe. In the fall of 2019 a 15km race in New Jersey took me two and a half hours. This was completely due to the sheer volume of elevation (3700 feet). Since then I have become an avid rock climber and have been challenging myself on trail runs. I will finish this month with over 200km of running and over 6km (20000 feet) of vertical elevation. When I began training I constantly used my height and weight (6’3, 200lbs) as an excuse for my sluggishness, but I am now using it as a motivation in testament to my sport versatility.

Q: What are you currently training for and what are your future athletic goals?

I am currently training for a 50km virtual Spartan Race (Chris completed this on May 31st). This will be more than double the longest distance I have ever run but I am confident in the preparation I have been doing over the past ten weeks since the start of COVID lockdown. For the month of June and possibly July I am going to transition into 5km training and focus more on shorter endurance. This will give my body a break from the heavy mileage and will be more suitable for the hot weather. My current goals are to get my 5km under 20 minutes and to run the 1500m faster than I ever did in ten years doing the decathlon (under 4:44).

Q: You are also studying your final year of Osteopathy. How have you been able to balance this, with high level training and holding down a job with Nova Health Club?

Nova Health Club has been the enabling force behind being able to train competitively, study for osteopathy, and being able to work. By agreeing to work evenings and Saturdays at Nova, I opened up weekdays for class weeks and to drive to York University where I had access to all training facilities needed for the Decathlon. The situation was well suited to a decathlete as I needed to carefully juggle three large aspects of my life while maintaining a personal life as well with my fiancée, Victoria, and friends. Since retiring from the decathlon I have had the opportunity to slowly transition into endurance sports and rock climbing while focusing heavily on my final year of studies at the Canadian Academy of Osteopathy.

Q: Covid19 has presented many challenges for us, how has this affected your training as an athlete and your studies in osteopathy? What opportunities have you found over the last few months that you are taking advantage of to become better and to reach your goals?

Lockdown has presented challenges and opportunities alike. The final six months of my program required before graduation are focused on hands-on clinical experience. This is clearly not an option. To stay sharp with my studies I have volunteered many hours as a tutor for the students currently in their classroom semester and am working away at two large final reports required before graduating. The biggest opportunity given to me is the chance to improve my endurance skills. My monthly mileage has increased exponentially, having run over 400km and almost having climbed the vertical equivalent to Mount Everest (8800m) on those runs. With personal training I have found the transition to virtual training a natural process. I believe the world was more than ready for online personal training but didn’t even know it. The members who have continued to train with us online have recognized that while the gym setting is the most ideal for specialized training needs, the simplicity of online video sharing matched with the vast training knowledge and experience of coaches at Nova has translated into quality sessions from the comfort of their homes.

Q: What advice would you share for those wanting to excel at sport or take their performance to the highest level?

Personal fitness is not rocket science, it is a function of effort and time like most things in life. In the time it takes to become mediocre at online video games you could completely overhaul your mental and physical abilities. While personal fitness is a function of time and effort, elite performance is a function of both time and effort with the inclusion of specificity. I didn’t become a Canadian champion by following my training regime from the past eight years, I maintained technical training while swapping my strength program for a specialized training program in the gym geared towards sprinting and jumping explosiveness. With only small changes to time and effort but a specialized approach to my specific strengths and weaknesses I raised my game to the next level. The lesson here is nothing we haven’t heard before but is one we as trainers can’t echo enough: train smarter, not harder.

Actions You Can Take To Learn More About The Black Lives Matter Movement

Mon, 08 Jun 2020 16:10:37 GMT

This is a subtitle for your new post

In recent weeks, and even recent years, there have been a number of high-profile incidents in the US where black citizens have been targeted and killed by police.

Freddie Gray

Philando Castile

William Chapman II

Walter Scott

Eric Harris

Eric Garner

George Floyd

This is nowhere near an exhaustive list, just a short list of names I immediately recognized when I read them.

My own privilege and perceived separation from these incidents (and the issue of racism as a whole) has caused me to remain a casual observer. I now understand that racism is not limited to the US; it's found throughout the world and Canada still has many issues with systemic racism. That knowledge is not enough. Individuals and communities that want to stand together with minorities and the oppressed need to become informed and vigilant. I wondered how best I could do this, and found three helpful resources.

1) Bias Cleanse

This resource can help you to identify and understand your implicit biases around race, but also gender and sexuality. Most of us, if asked if we are racist, or biased, would respond with a resounding NO. That means you are not explicitly racist, or biased, and hiding it from others. Our upbringing, the media we consume, and our institutions have often instilled what's known as implicit bias, which you are often unaware of. This bias can be just as harmful as explicit bias, as it affects how we treat others and make decisions.

Simply enter your email, and you will be sent daily activities and/or thought-provoking short pieces. You can elect to only receive emails covering race, but I chose to receive all of them to learn as much as possible.

2) Understanding Privilege

Although this was published in 2002, Dr. Francis Kendall's piece still does a perfect job of explaining what privilege is, and how it affects members of different races and cultures. It is 11 pages long, but still very succinct and informative. Before reading this piece, I didn't understand that one does not accept white privilege, it is given, whether we seek to take it or not.

3) Government Resources

The Canadian government has assembled a solid collection of information on Canada's Indigenous peoples and communities. Everything from history to arts to reconciliation efforts can be found here. I was (and still am) lacking in knowledge of the peoples who originally inhabited Canada, and hope to learn more as I read more. Understanding these communities and their history

is key to understanding current issues, for example the Trans Mountain pipeline expansion.

Our ability to foster and nurture strong relationships between all races forms a significant part of individual health and wellness. I hope these resources are as informative and helpful for you as they are for me.

Learning, and using new knowledge to change our habits is the only way we can help to improve the treatment of all members of our society.

Nutrition: Why Willpower and Motivation Aren't Enough

Mon, 08 Jun 2020 15:44:39 GMT

Replace Motivation and Willpower With Habit Stacking

When is the last time you started a new nutritional strategy only to give up because you lost your motivation or willpower? This is a vicious (and important) cycle that needs to be addressed. The truth is no amount of motivation or willpower will get you to your goals. Body composition changes require dedication day in and day out and the best way to do that is to build solid habits into your daily routine. By making your nutritional changes a habit, rather than relying on will power, you will be better able to reach your goals without the risk of disappointment.

We’ve all heard it takes 21 days to create a new habit, and while this can prove to be true it does mean adding or altering a habit is easy. The goal with nutritional changes is to try and make them easy to remember and execute. The less barriers you have the better your chance of succeeding!

The best and easiest way to change a habit is to link the new habit to something that you already do on a daily basis, called habit stacking. We are going to walk through a couple of examples then I will ask you to come up with your habits.

Example 1:

New habit: I would like to drink more water each day

Current habit: I make coffee every single morning (who would ever miss making coffee?)

Habit stacking: Every morning as I fill my coffee machine with water, I pour myself a glass of water and drink it while my coffee brews

Result: I consume one extra glass of water per day, and don’t have to consciously think about it, I have tied it to a habit I already have!

Example 2:

New habit: I want to stop snacking on unhealthy foods while I prepare dinner

Current habit: I plan my meals for the week and cook at home five days a week

Habit stacking: When I plan out my meals I plan out a vegetable snack BEFORE dinner. When I start to prepare dinner I first get out my vegetable snack. (My favourites are carrot sticks and hummus, cucumber and tzatziki, or cherry tomatoes)

Result: I have modified my current habit and increased my vegetable intake at the same time

Example 3:

New Habit: Stop eating candy and chocolate treats in the afternoon

Current Habit: I pack my work back every night with my computer

Habit Stacking: Every night when I pack my computer I put a protein bar in my bag as well

Result: If I get the urge to have a sweet treat mid afternoon I have immediate access to a protein bar which not only will be less sugar but will also increase my daily protein intake, helping me even further towards my goals

Now it’s your turn, take 5 minutes and answer the following questions:

What is one nutritional habit you would like to change?

What is something that you do every day that you could link this nutritional strategy to?

How can you link the two to increase your chances of success in altering your habit?

Now you may think that one small change isn’t going to make or break your goals but by changing one small habit at a time it not only makes it simple but it also makes it sustainable. If I ask you to turn your life upside down to change your nutrition the odds are very high that you won’t maintain that. On the other hand if you change one habit today and focus on continuing it day in and day out that small change will be compounded as you make other small changes in the future.

If you need more examples or need help finding a way to stack your new habit with an old habit please reach out to one of our Nova Health Club Coaches or you can sign up for our online Nutritional Coaching to help you make sustainable changes that you can maintain long-term.

Online Training Testimonials

Wed, 06 May 2020 17:50:09 GMT

How Online Workouts Can Work For You

We asked some of our members who have been online training with us during quarantine to share their experience. We wanted to know how it met their expectations and why they have continued to do online training with Nova Health Club. Here is what they had to say.

1) How did your first online training experience compare to the expectation(s) you had prior to?

Shirley:

“I was concerned that I would not get a "good" work out as compared with the in person; in gym experience. Using Zoom and seeing my coach on a laptop was a much better experience than initially connecting on my phone. It is really important to have a reliable wifi connection (or ethernet cable) providing good audio and visual to improve the experience.”

Dave:

Harold & Karen:

“Honestly, we thought it was going to be difficult to replicate the Nova gym experience at home. We don’t have a home gym or even own weights. But we were pleasantly surprised. Our coaches were able to create workouts that were both challenging and rewarding, and scratched the itch to be back at the gym”.

Marta:

“I didn’t think that the intensity could match what I was receiving in the studio, especially since I have limited equipment. But it was pretty close!”

2) What are your top reasons for continuing with online training?

Shirley:

“Top reason is it appears this is the only option for the foreseeable future. And keeping up my fitness is more important now than ever for physical, mental and emotional reasons.“

Dave:

“Even before isolation, our family takes our health pretty seriously. Now, with the threat of illness, maintaining a healthy lifestyle is even more important.”

Harold & Karen:

“We weren’t people who regularly worked out prior to starting at Nova. It took a dedicated effort on both our parts to reach a fitness level that we were proud of. We didn’t want the current situation to set us back. And working out each week at the gym has grown to become something that we both look forward to, and we wanted to stay part of the Nova community.”

Marta:

“I don’t want to negate all of my training benefits made thus far. And having some sort of routine has helped me mentally and physically.”

3) What would you tell someone who has not tried training online?

Shirley:

“Give it a try for 3 sessions. It is a change and it may be a bit challenging at first but it is amazing how quickly we adapt. Just take the first step.”

Dave:

“The technology disappears pretty quickly, and you're left with a one-on-one session that's not as different from your previous training as you'd expect. Almost everything I enjoy about working out with a trainer is covered in these sessions.”

Harold & Karen:

“Try it! While in-person training is ideal, the online workouts are an excellent substitute. You may think that it might be intimidating, but the trainers make it a really positive experience. We can’t imagine being in isolation without the routine that regularly working out provides.”

Marta:

“Definitely give it a try. When you have the time commitment and a set of eyes watching you, your compliance will greatly increase!”

Top Three Benefits of Online Training

Mon, 04 May 2020 17:39:48 GMT

Top Three Benefits To Online Training

As our world continues to digitize, Nova Health Club has introduced online personalized training. Online training will allow you to work with a qualified coach who can help you reach your health and fitness goals during quarantine. Not only is it a solution while gyms and health clubs are closed, it allows more flexibility into your life and saves you money. The top 3 benefits to you for online training are:

Save Time:

Less driving allows you to make the most of your precious time. Rather than having to allocate time to commute to the club, workout where you want when you want. If you are a busy individual that struggles to find time to reach the gym, online training is a solution. Training with a professional also takes the guesswork out of your own workouts so you can make your workout time more efficient working on what you need to work on.

Mobility:

Train anywhere! Your home, office, cottage or hotel can easily be turned into a space to exercise with your coach. This benefits those who are stuck at home or those who travel. In the past, when people left town, they also left their exercise routine as well. With online training you can keep your exercise routine no matter where you are. No equipment is needed, all you need is an internet connection and trust in your coach take make the most of your time and space.

Save Money:

The investment for online training is less than face to face training. Training in a health club comes with additional costs to maintain the club - everything from rent to electricity to towels. While club amenities are beneficial for many reasons, if your main focus is to get a quality workout while spending less, online training is the answer.

If you are in need of enhancing your fitness program and interested in trying online training, your first session is FREE! Experience what motivation, accountability and direction can do for you working with a professional coach online today.

What is online personal training?

Our online fitness coaches centre a program around your InBody Assessment. We focus on what your body already has: protein, fat, minerals, water, and create customized, personal training classes and programs that help you achieve your goals.

Every single human body is different and so our team at Nova Health Club utilizes research and applications that look beyond simple BMI readings.

A personalized training program for your current abilities, matched to the goals you want to achieve is a part of our mission to let you achieve a higher quality of life.

Our online personal training process:

Goal Discovery

Your personal training journey begins with a free virtual health consultation with one of our certified personal trainers.

The objective is to learn about your goals and to formulate a plan that fits your lifestyle. A comprehensive consultation will centre around your goals, current health, injury and exercise history.

Initial Session

Your first workout will be a movement assessment. This is not fitness testing but rather an opportunity to have a closer look at your movement patterns.

The initial assessment evaluates joint mobility and stability, breathing, core function and ability to perform foundational exercises.

With this information we create better programs that meet your needs and prevent you from getting injured during your workouts.

Progress Tracking

Baseline fitness metrics and knowing your strengths and weaknesses are an essential part in creating the best fitness program for you.

We evaluate your strength and cardio levels quarterly throughout your training journey to ensure you are on the best path towards your goals.

Coaching Packages:

We combine the experience of our coaches with the most current fitness research to get you to your fitness goals!

Whether you are looking for a personal trainer for bodybuilding, weight loss, core strengthening, increasing energy or anywhere in between, we have succeeded in helping our online clients achieve results they love.

Online 1on1 Training

Monthly packages based on training commitment
No long term commitment
Investment $60 - $95/session
One hour or ½ Hour options

Nutrition Coaching Options

Weekly accountability meetings (in person or online) - $400/month
Monthly macronutrient and meal plan support - $200/month
½ Hour Sessions

The Nutrition Thermostat You Should Follow Through Self-Isolation and Beyond

Mon, 04 May 2020 16:57:47 GMT

It's Not All Or Nothing

Our current state of self-isolation has changed, for many of us, what our days look like. With increased stress due to homeschooling, working from home, being an essential worker, or no longer working, nutrition may seem like it is either not important or is impossible to conquer right now. It’s important to remember that nutrition should never be an all or nothing process. Providing your body with adequate nutrients to sustain yourself while keeping your body healthy and functioning is still important. Proper nutrition has no impact on your risk of getting sick, but staying as healthy as possible puts your body in the best position to help you fight both stress and sickness.

Think about your nutrition as a thermostat, you can either turn up or turn down the dial based on your current situation. Stress, food availability, mental capacity, motivation and social support can fluctuate daily. On days or weeks when everything is aligned you can turn the thermostat up, and when life starts to pile up you can turn the thermostat back down to make things more manageable. Below is the thermostat for nutrition. Take a moment and read through each level. Start at the bottom and see where you feel like you fall on the spectrum.

Level 10 - Nutrition Coaching with body composition goals

Level 9 - Nutrition Coaching learning macros

Level 8 - Following daily macro goals

Level 7 - Follow your daily calorie goals

Level 6 - Limit alcohol to one time per week

Level 5 - Limit sweet foods to a few times a week

Level 4 - Eat protein with every meal

Level 3 - Consume fruit and vegetables daily

Level 2 - Consume fruit or vegetables daily

Level 1 - Drink water each day

If your weekend is less stressful because you don’t have to work or home school then maybe you turn the thermostat up to level 7. When you have more challenging days you can turn your thermostat back down to a level 4. Level 9 and 10 include having someone hold you accountable and should be used when you have more ideal days to focus on your nutrition plan. The key is to not assign guilt with your nutrition. When you start to take the emotion out of your eating and make it more of a decision based on your reality, it becomes easier to adjust the thermostat as you go. If you assign guilt it becomes more likely you will fall completely off the scale and “give up” on healthy eating. Nutrition coaching is most ideally used to help you reach your goals, but it can also be used to help decrease the shame and guilt associated with food and teach you how to work on turning up and down the thermostat as needed.

My current reality is I am home with a toddler and a baby and the predictability of both my sleep at night and my daytime routine is low. I have committed to a minimum of Level 4 every single day. Most days I am able to keep myself at a level 8 but doing that every single day is not realistic for me.

It’s important to not use words like start fresh, start over, or do better tomorrow. It’s not about doing more and better each day, it’s about taking on what you can handle and using the building blocks to reach your goals.

What level is your ideal each day? What do you think you can take on to help you reach your goals and maintain your health?

Looking to mix up your breakfast? Try these awesome 5 Ingredient Bagels by Skinny Taste. With 150 calories and 10 grams of protein each they make the perfect breakfast. I love adding an egg and spinach on mine!

Six Ways to Enhance Your Resilience

Mon, 13 Apr 2020 15:36:28 GMT

Resilience is how well you can deal with and bounce back from difficulties in life.

Stay Calm

Finding ways to remain calm in a time of crisis is probably the most important thing you can do to cultivate your resilience. Being calm means being relaxed which means engaging your nervous system that is opposite of ‘fight or flight’. This takes discipline to do especially when much of our day is spent in stressful (fight or flight mode) situations. Stretching is a great way to do this (join Nova each week for a guided stretch class on Instagram Live). Other ways to be calm are focused breathing, magnesium supplementation, meditation and limiting media exposure.

Connect with Nature

Being outdoors provides infinite ways to make yourself healthier and more resilient to getting sick. Head to the lake to experience a ‘Blue Mind’ that comes by being near water. Go for a walk in the forest and listen to the wind blow between the trees. Sit in your backyard and watch the birds. Setting up bird feeders is something my family has done during quarantine which has helped not only engage my children but to calm my mind. Consider starting a flower or vegetable garden. Did you know that working the soil, being in nature and breathing the air while outside exposes us to beneficial bacteria that helps us become more resilient to viruses?

Intentional Movement

Exercise and move your body. While fitness centres are closed, there are plenty of options you can explore that will keep you healthy and fit during quarantine. A strong and fit person is less likely to become sick compared to someone who does not exercise. Walking is the most basic form of movement we can all do. Perhaps kick around a soccer ball with your child in the backyard. Working out on your own or with your online training coach can take you a step further. Remember that exercise is a form of stress that our body adapts to. If you feel 'under the weather' make sure your exercise is not too intense as to tax the immune system more than necessary. During Covid-19 it is important to stay fit but not overdo it by draining your immune system if it is already down.

Sleep and Rest

Being at home more allows us to utilize our bed more. For those who never had the option to take a nap during the day due to travel or office setups, now have a chance. Taking a 10-15min mid-day snooze is one of the best things you can do for your body and brain. Not only will you be cultivating better resilience, you will find enhanced mental clarity allowing you to accomplish better work. With nowhere to be after 8pm but home, there is no reason why we should be staying up later than necessary. Yes a late movie once a week is good but the other days, try to turn off the light before 10pm. Now is the time to catch up.

Mindset

Together, we are all facing adversity. Each person deals with adversity differently. Some may have never experienced much adversity in their lives, making Covid-19 their first life shattering challenge. Others may have dealt with struggles in their past, giving them a better mindset on how to get through the current situation. When we face a problem there are three types of mindsets.

1) Problem oriented. This is when we can not stop thinking about the problem to the point of victimizing ourselves and holding ourselves back from seeing the solution.

2) Solution oriented. We recognize the problem and see a way to fix it and focus just on that - making the situation better by problem solving.

3) Infinite Possibilities - We see opportunity all around us and anything is possible.

What mindset do you find yourself in? It is okay to feel down and focus on the problem as we are all human. But humans are problem solvers and the sooner we can think positively about problem solving the sooner we will make the most of this situation and come out better.

Vitamin and Mineral Supplementation

While nothing beats a well balanced diet rich in fruits, vegetables, legumes, nuts, seeds and occasional meat, the reality is that the quality of our food is not the same as it once was. The more we eat food that is not local, pasture raised and organic, the less minerals and vitamins we get, even when we are eating a ‘healthy balanced diet’. Supporting our bodies and beating a virus can be improved with supplementation. Some of the best supplements to add into a diet for added resilience include multivitamins, Vitamin C and Vitamin D3. These are the basics that if you are not eating a predominately locally grown, organic, pasture raised well balanced diet should consider. Personally, I also like to supplement with magnesium, fish oil and glutathione (body's most powerful antioxidant) for added support.

-Joshua Allen

Anxiety and COVID: How To Create a Routine That Maintains Your Well Being

Fri, 10 Apr 2020 16:08:35 GMT

Two Important Contributing Factors To Creating a Successful Routine

Part of adapting to a lifestyle that is aligned with social distancing is establishing a new routine. Oftentimes, with work disrupted and schedules in disarray, it is easy to fall into the trap of a dysregulated daily routine.

This can wreak havoc on our mental and physical well being. Two things I have noticed since practicing social distancing:

1) My eating schedule is thrown off.

2) My workout schedule is erratic.

You might say, "Well, you may gain/lose weight, and you may get a bit out of shape, but that's about it." However, falling out of routine can have a much more far-reaching impact than just body composition and fitness.

I have an anxiety disorder that is improved by lifestyle factors such as diet and exercise, so when these are not maintained, my mental and physical well being are affected. We could all put in a bit of extra effort to keep up with working out and eating on time, but this is easier said than done.

Two important contributing factors that have been important to my well being at this time are

1) Framing

2) Progression

Say you have been used to working out twice a week at Nova, twice a week at home, and a weekend day of sports (curling, swimming). Well, all public facilities are closed, and you might not be motivated to work out alone at home in addition to your Virtual 1-On-1 Training with us.

So, your new routine might be: Twice a week Virtual 1-On-1 Training, and once a week walking the dog outside. In comparison with your previous routine, this may seem lazy or regressive. It is important to FRAME your new routine correctly, by understanding that your old routine has little bearing on what you are currently able to execute. This will remove any shame or negative emotions from your thought pattern around your QR (Quarantine Routine).

In order to avoid the opposite end of the spectrum, which represents stagnation and true regression, the second contributing factor, PROGRESSION , must be addressed.

I implement this with all my Virtual Training sessions in the following fashion:

Edward usually trains bench press at Nova. He is comfortable at 100 lbs for 10 reps for 3 sets. Now Edward trains at home and does push-ups. Rather than trying to compare push-ups with bench press, we set a NEW standard of 20 reps of push-ups for 3 sets. Next week we attempt 22 reps of push-ups for 3 sets, and we will continue the progression each week.

Introducing Progression into your routine, training or otherwise, will ensure you find purpose and satisfaction in your QR. This can be applied to any piece of your routine:

Last week Mary walked Roscoe 2km and threw the ball for him 20 times. This week she walked him 2.5km and threw the ball for him 25 times. Roscoe is now a tired puppy.

I hope this helps you in establishing your new 'Quarantine Routine', and that you are able to use Framing and Progression effectively. If you have any questions or need help, reach out to me or your Lead Coach and we will be more than happy to chat!

-Tanner Mckenzie

Eating Healthy at Home During Self-Isolation: There Is No Cookie-Cutter Plan

Fri, 10 Apr 2020 15:47:35 GMT

Rule No. 1: Nutrition advice should never be cookie-cutter, there is an art to figuring out the nutritional needs of each individual.

Now more than ever with being at home in self-isolation, there are a number of factors that play into a successful nutrition strategy. Things like availability of food, your ability to get to the grocery store, limiting exposure by taking less frequent trips to the grocery store, your finances, and of course stress are all playing a large role in people's current nutrition strategies.

When you combine all of these factors together they have an effect on what, when, and how we are eating. While using these factors as an excuse to let your nutrition go off the rails isn’t ideal, it’s also important to find the balance of what you can handle and what fits your current situation.

Currently, everyone’s reality is different so trying to find a one-size-fits-all way of correct eating isn’t possible. The first step towards better nutrition and long-term good health is to focus on foods that will last a long time in your home. It’s also a great time to remove the guilt of eating, and focus on adding in nutritious food where possible. Last but not least, don’t stress too much if you aren’t able to stick to how you were eating previously.

The two things I personally find challenging right now are:

Getting enough protein
Getting enough veggies

Oh, and not eating my son’s Easter chocolates...

Instead of stressing I simply try to add in vegetables to most meals and increase my protein a little bit each day..

Below you’ll find a list of easy, multi-function items to have on hand as well as recipes that will help you increase your intake of nutrient-dense foods.

Black Beans: These are a great multi-functioning bean! They are a source of protein and can be involved in a multitude of meals! Try out some of my favorite recipes below.

Black Bean Brownies : The sweet side of black beans, easy to whip up and hit that chocolate craving.

Easy Burrito Bowl : Don’t stress if you don’t have all the ingredients, throw together whatever you do have.

Black Bean Rice : The combination of beans and rice is what makes it a complete protein!

Canned and Frozen Vegetables: While they may not be ideal for all meals, having things like frozen or canned corn, canned tomatoes, and canned/frozen peas on hand will allow you to add them to meals quickly. Frozen in-shell edamame is a great option for added protein. If you haven’t tried them you will be pleasantly surprised. A quick 5-minute boil, add some salt and you have a great afternoon snack!

Cherry Tomatoes: This may seem random but they are such a great quick 'add on' to any meal. You can grab a handful as a snack, or they can be included in salads or the above burrito bowl. They also tend to last a while (tip: keep them on the counter, not in the fridge) and when they are getting a little soft, at the end of their life, they are perfect to add into your pasta sauces. By adding some fresh tomato to your sauce you increase the nutrients in the sauce. Try this pasta sauce!

Protein Pancake Mix: I love this brand and have found having these on hand is very helpful right now. Nothing like a big comfort food breakfast. I pair these up with some scrambled eggs and use some frozen blueberries to make a little “jam” topping and it’s perfect. I also will make a few batches at a time and throw the rest in the fridge. I find they last 3-4 days easily and you just have to toast them next time you want some! ( I buy these at Costco or Longo’s )

Try adding some of these items to your grocery list and incorporating them each week! If you have any questions or need more tips ask us about starting one on one nutrition coaching with us . We will customize a plan that is realistic and easy for you to follow.

-Kate Irwin

Coronavirus Update: Proactive Measures at Nova Health Club

Thu, 12 Mar 2020 17:15:31 GMT

What We're Doing To Help To Prevent The Spread of COVID-19

In light of what's happening throughout the world and at home with COVID-19, we want you to know the proactive measures we are taking at Nova to protect your health.

WHAT WE ARE DOING

◽ Washing hands before and after every session.

◽ Using Lysol to wipe equipment before, during and after each session.

◽ Doubling our time spent cleaning and disinfecting our club outside of workouts.

◽ Placing a clean towel on each piece of equipment.

◽ Warmer weather means we can begin exercising outdoors more.

◽ Our Airex mats are antibacterial. We still wipe down our mats but it is comforting to know that our mats are also self-cleaning .

Lastly, during this time, last-minute cancellations due to illness will not be charged as a missed session. If you are not feeling well then give us a call and we will cancel your session no problem. This will help you recover faster and also protects the health of all of our members and staff at the club.

WHAT YOU CAN DO

◽ Wash your hands regularly with soap and water.

◽ If you are feeling sick, please stay home.

◽ Avoid touching your mouth, nose, and eyes without washing first.

◽ Follow proper cough and sneeze etiquette

Fortunately for us at Nova Health Club, we are not a public space and we have less than 100 members working out with us each week which minimizes the risk compared to other larger health clubs. If you have a membership at a larger health club that you use on your own please also ask us about using our club.

Yours in health and longevity,

Josh Allen

Ten Simple Strategies To Improve Your Health

Tue, 03 Mar 2020 18:21:44 GMT

Even The Smallest Effort Can Lead To Bigger Things

The journey towards your health and fitness goals will always be derailed if you believe the smallest effort has no worth. Just like a seed grows into a bigger plant, our smallest effort can multiply and lead into bigger things, taking you closer to your goals. Here is list of best ‘simple strategies’ you can implement today.

Breathe: Stop what you are doing and take note of the posture you are breathing in. Focus on breathing through your diaphragm versus your chest. You should feel and notice your outer rib cage expand and relax.

Raise Your Sternum: Do you suffer from bad posture? One of the biggest causes of bad posture is due to our nervous system. The more we are in a bad position the more our brain learns that this is normal thereby keeping us in bad form. The best way to recalibrate your posture is to lift your sternum high. You will notice your shoulder blades sink, traps relax and chest open up. Do this as often as you remember.

Make Treats Inconvenient: It is too easy to have treats when they are around. Make it hard to have treats by either making them yourself or walking/running to them. For example, rather than buying treats when you do your regular grocery store visit try walking to your treat or making it. The inconvenience will most likely keep you from eating as many cookies.

Get Outside: We are inside sitting way too much these days. If you live in northern climates it makes it harder to get out but you make the effort. Go outside and sit, walk, garden or commute. Being outside, even if you're sitting to feel the elements (sun, wind, cold, heat) on your body is essential for health. If you are cold, focus on your breath. By getting outside you will naturally end up moving more!

Improve Sleep: We are a population of people trying to put more work into a 24-hour day which means we are trading off sleep. A good night’s sleep is essential for the brain and body to recover and maintain healthy function. Try going to bed an hour earlier than normal and do your best to sleep when it is dark outside.

Try Exercise Snacking: Again, thinking that you must have your gym clothes, be at the gym and spend an hour exercising is a sure barrier to progress. However, knowing that you can do squats or push ups anywhere in almost any clothes makes it more realistic. If you are walking, try running to a light pole. If you are watching TV then plank for one minute during each commercial. If you think about push ups then do a couple push ups. If you only have 20 minutes to exercise then do it over needing 60 minutes.

Change One Meal: Food is more than just something we eat for energy. It has so many ties to our emotions and social situations that trying to change our whole diet will never work. If you rarely eat salad, you are kidding yourself thinking you will eat salad everyday as part of your new routine. If change is needed, try starting with one meal a day or improving one day a week before trying to do the whole week.

Drink Water Upon Waking: Need more water than what you have been drinking? Start your day with 500 ml of water as soon as you wake. This is an easy way to get more water than what you have been consuming. While you may need more, this is a great start and takes no effort at all.

Do Something Nice: The feeling of giving to or helping someone does as much for them as it does for you. When we do something nice for someone it creates a ‘Helper’s High’ that feels good and boosts your self-esteem. It has been said that it helping someone does more for the happiness of the person helping than the person being helped.

Values Clarification: This last one may not be considered simple but thought precedes action and this could be one of the most important things you can do. Perhaps it is time to check in on your values and do some self introspect over your next morning coffee. Making progress towards a healthier, more fit life does not happen without placing high value on health and fitness. Choosing to exercise and be healthy means saying no to something else. There are trade-offs with everything in life. What do you value most and are willing to trade off?

These 10 ideas are very broad and will carry different weight depending on the person. Find out what is the most realistic step for you to take. Remember a small step that is maintained is better than sprinting that turns into a stop. We all know the story of the tortoise and the hare.

How To Fix Your Knee Pain

Tue, 03 Mar 2020 17:13:57 GMT

Don't Break The Imaginary Glass

Knees! They can be frustrating to deal with if you have ongoing pain or constant discomfort. A common factor that leads to knee pain is improper loading on the knees.

Improper loading can be greatly changed by improving how your knee tracks, and your hips and ankles play a major role in this. To help those of you who experience knee pain while training, here are a few cues you can try that have shown to be very helpful for our members:

Don’t Break the Imaginary Glass

◽ lmagine there is a glass shield from the crease of your big and second toe, that travels vertically up to just the medial side of the knee.

◽ When performing exercises that require knee bending, your goal is to picture this glass shield and not allow your knees to collapse in and break the glass.

◽ This will help to keep the movement more hip focused and take unnecessary load off the knees.

Keep a Stable Foot

◽ Shifting unequal load on to the forefoot, or onto the heel of the foot can hinder our overall balance and stability with an exercise.

◽ This can also lead to unwanted load on our knees because our feet are not properly grounded while performing movement.

◽ For this cue focus on keeping the pressure at the bottom of your feet equally distributed between the forefoot and your heel.

◽ A great way to practice this is to think about gripping the floor. Like if you were to pick something off the floor with your foot.

◽ Try adding these cues to your workouts and let us know if they helped.

◽ We do want to mention that knee pain can arise for many reasons. We suggest that you always seek professional medical advice to make sure you are clear to exercise before trying these exercises and cues.

Music: Voyage

Musician: @iksonofficial

The Good, The Bad, and The Ugly About Your Cheat Meal

Tue, 03 Mar 2020 16:50:12 GMT

That One Meal Can Undo Your Work For The Week

A typical fat loss meal plan has you consuming a set number of calories per day. Historically these diets have you consuming less calorie-dense foods like vegetables, fruit, and lean protein in order to fill your daily requirements. Adding in things like donuts, cake, chips, and higher calorie-dense foods has been frowned upon in the diet world.

In recent years the idea of a cheat meal has been encouraged as a way to get away from the mundane Monday to Friday chicken and vegetables. By scheduling a day where you can “cheat” on a meal it gives you the mental and physical break from being so strict and not enjoying your food.

But is this the answer to being able to maintain the diet? The answer is probably not.

When we determine your daily calorie goal we look at the number of calories you burn in a day, including exercise, and subtract a select number of calories from that to put you in a caloric deficit.

For this example let's set the daily calories burned to 2,000 calories, a conservative but maintainable caloric deficit would put the daily calorie goal around 1,800 calories. This 10% deficit will allow you to decrease fat and weight while still having the energy to function.

In this example, you consume 1,800 calories a day Monday through Friday. On Saturday when you indulge in your cheat meal - not only is it unlikely you track it but it is likely that it is a very high-calorie density meal. If you eat normally all day Saturday and indulge in a cheat meal Saturday for dinner (think a restaurant burger, fries, glass of wine and a couple of bites of an appetizer). While it’s only one day that you are going over calories you can easily undo your week’s worth of hard work.

Five days at a 10% caloric deficit is equal to 1000 calories. At that rate, you should lose just under half a pound a week. Once we account for the increase in calories in the cheat meal you can easily decrease your deficit by half or more! This means that you will work extremely hard all week to decrease your calories and one meal can undo all that hard work which then becomes frustrating and causes many people to give up on the plan.

So what now? If you want to lose weight do you have to stick to consuming only “clean” foods? The answer is no, but it is time to start changing the mindset. Rather than focusing on a cheat meal where all rules go out the window, you are better served to calculate the calories and macronutrients in all your meals and include them in your tracking. By tracking everything and making higher calorie density foods like french fries or a slice of cake fit into your meal plan you are both less likely to fall off the wagon and more likely to hit your goals!

If you need help learning how to incorporate less nutrient-dense and historically forbidden foods into your diet think about joining the Nova Health Club Nutrition Challenge that will be running at the end of March. During this challenge, we focus on increasing your awareness of what you are putting into your body and how to make less healthy foods fit into your daily routine but not take away from your goals!

What Your Finances and Your Health Have in Common

Thu, 06 Feb 2020 18:50:17 GMT

How Will You Invest?

There are many similarities that can be drawn between financially investing for your future, and building your health fitness.

Your physical health and financial health are two of the most influential factors that will lead to longevity and prosperity across your lifespan. If you want both you need to put your energy toward improving both of them.

We are not the ones to come to for investment advice or how to balance your budget. However, we do have a great group of qualified fitness professionals to help you progress your health and fitness for a longer, healthier life.

What Happens When You Reach Your Health Goal?

Wed, 05 Feb 2020 20:48:15 GMT

The Journey Never Ends

Being healthy can mean many different things but for many it comes down to wanting to feel good to do the things they want to do in life. One of the easiest things anyone can do to make themselves feel better is to exercise which is why it is a common starting point for those who want to become healthier and feel better. And so the journey begins...

Most people just beginning their health journey have a specific goal in mind that once reached, whether it be one month or five years away, will make them happy having reached some level of self actualization. The reality is your health is a lifelong commitment and the moment you take your foot off the gas pedal you begin travelling retrograde. What has helped us get to our goal must be continually practiced in order to maintain the goal you have achieved. Furthermore, what once worked may require something new to support us as we travel through life and things begin to change by way of age, priorities, values or interests.

What are some of these forks in the road to better health that we can anticipate?

First of all we have to appreciate that the journey to health has many components or roads to choose from ranging from exercise to managing stress levels to understanding how nutrition can optimize your blood panel. Each of these roads then have new paths you can wind up travelling. The path you end up on is the most important path to take and regardless of which path, they will all lead in one direction - towards knowing more about yourself, learning about your body and what it takes to get you to your next health goal.

Once we leave one path (or take on a new goal), we have graduated into a new stage where everything from the previous stage stays with us for life should we continue. Going back to the example of exercise being a common starting road, we can observe someone on this journey taking the following paths or progressions:

◽ Beginning by exercising 3x’s a week by walking 45min.

◽ Add in a strength training plan 2x’s a week.

◽ Learn about movement imbalances and how to mobilize joints and stabilize others.

◽ Increase frequency and intensity of training sessions

◽ Evolve some of the walks into runs.

◽ Change some of the runs into rides realizing the need to decrease impact in joints

◽ Commit and train towards a 5k run or 50k bike event.

◽ Further challenge to take on a new sport

◽ Incorporate heart rate monitoring to train in the proper zones

◽ Hire a personal trainer for greater insight and support.

The list of paths upon the exercise road is endless and there is no correct order. Each of the paths are natural progressions depending on the person. For some, the exercise road may lead them more quickly to other main roads such as nutrition, recovery, mental health or physiology. Nutrition is often the second most travelled road as it has merge ramps flowing to it at every mile of each road. Many end up on this road very quickly during their journey as it can be seen so closely parallelling the exercise road. Because eating food is something we do daily it is hard to avoid the importance of travelling this road. From this road, typical paths flowing from nutrition are:

◽ Understanding food calories, how much we need and what we actually consume

◽ Learning about macronutrients - protein, carbohydrates and fats

◽ Incorporating more vegetables into the diet

◽ Drinking more water and less drinks that pack unnecessary calories

◽ Learning how to cook and meal prepping

Stopping to reflect upon our position at this point would amaze us by seeing the massive changes made in our lifestyle, how much we have learned and the goals we have reached. For those who have reached this level, the basic elements of health through regular exercise and healthy eating have most likely been accomplished. Chances are we have healthier hearts, stronger minds, harder bodies and the discipline to eat the right foods to keep our body composition and energy where we want it to be.

If there are no health concerns or illnesses, it is at this point we see people taper off their level of learning new things about their health and connecting all of the dots. However, there are roads less travelled that support exercise and nutrition and that will optimize performance and longevity even further. These roads have new goals and learning lessons that we should explore as it will bring a greater sense of appreciation for the things that make us healthy, happy human beings. The roads listed below are ones less travelled when compared to basic exercise and healthy eating but carry just as much importance. Often these roads are only travelled upon due to illness or disease. Taking these roads before urgent necessity will challenge us to learn new things that keep us healthy. Some of these roads may look like this:

◽ Choosing organic food and understanding the impact of conventional farming methods on biological and environmental systems.

◽ Seeking locally grown foods versus foods from around the globe and the impact this can make on your health and the planet.

◽ Connecting the dots between the health of our air, soil, oceans and our bodies. Learning how our food purchase choices affects each of these.

◽ Learning what is mental health, being aware of our own levels and how to improve it with stress reduction and meditation techniques.

◽ The connection between the brain and the body (somatopsychology). How what we do to our body can affect our brain.

◽ Learning about hormones and neurotransmitters and applying new management strategies to optimize this and how it ultimately controls how we feel and perform.

◽ Building a strong family and community foundation, making it close to home for better authentic connectivity (face to face interactions vs digitally).

As we move through the journey of life we will progress through different stages of health learning that are determined by our age, priorities, values and interests. Once one goal is reached look up and see that there is no peak rather a never ending journey of learning about the body and continually refining what makes us healthy.

The journey for better health is a lot like the poem by Robert Hastings called ‘The Station’ . “Sooner or later we must realize there is no one station, no one place to arrive at once and for all. The true joy of life is the trip. The station is only a dream. It constantly out distances us.”

-Joshua Allen

The 21 Day Sugar Detox

Wed, 29 Jan 2020 20:56:59 GMT

What Happens When The 21 Days Is Over

When we talk about weight loss, nutritional health and overall well-being it’s important to focus first on the facts and research, then sprinkle in a little common sense. There always seems to be something new and noteworthy in the weight loss industry and recently it’s the “Sugar Detox” a 21 to 30-day program that promises to help you kick the sugar cravings, beat diseases “x, y, z” and lose weight in the process.

I don’t know about you, but to me that sounds pretty great! If you could cut out certain food groups for a month and drop weight and get rid of my sugar cravings, I would call that a win.

So what’s the catch?

“Sugar” has become the demon nutrient that is to be avoided! Consume sugar and you will become addicted. The funny thing is, not many people are addicted to fruit which is also high in sugar.

This means we need to look at foods as a whole. It’s common among most extremely tasty foods with added sugar that the sugar is typically combined with fats (i.e. in baked goods) which also increases the flavour profile and make them more palatable. While it’s easy to jump in and say sugar is causing all of your weight loss issues, it is more likely that high calorie, low nutrient-dense foods are being over consumed and the focus is not on consuming whole foods.

While this specific strategy is effective at helping people decrease an overall calorie intake, specifically their overconsumption of hyper-palatable foods, it most likely isn’t the answer for hitting nutritional goals. In the end, what you have is a nutritional strategy that is not maintainable for the long run. It’s right there in the name “21 day.”

Then what happens after the 21 days are over? You may have created better habits to avoid the oh so yummy treats at your next few events. But then it’s your birthday, or a big holiday and your will to avoid those foods is gone and you “give in”. When you have the all or none mentality this “giving in” feels like you have failed, and once you fail it gets harder and harder to hit the reset button.

The effectiveness of a sugar detox is in the elimination of certain foods, usually focusing on increased water intake and decreasing your overall calories for the day. While weight loss will follow because of the caloric restriction, slip-ups are inevitable and will eventually lead to ditching the strategy altogether.

On the other hand, switching your focus from complete elimination to moderation is both more realistic and more sustainable. Increasing your knowledge of which foods contain a high concentration of calories for low volumes of food and decreasing your consumption of those foods day to day while increasing your consumption of whole foods can provide both weight loss and increased satisfaction.

The Game Changers: Going Plant-Based for Performance

Thu, 09 Jan 2020 21:06:58 GMT

Is The Game Changers Diet Really a Game Changer?

Like many people around the world, some of our Nova members had watched the Netflix documentary, The Game Changers and had questions about it. Coach Zack decided to take the opportunity to try a plant-based diet for six weeks so he could share his results with the Nova Health Club community. Here's what happened.

Three Steps To Make a New Year’s Resolution That Sticks

Mon, 06 Jan 2020 18:58:29 GMT

Focus on the Journey

January is a great time of year to take a deeper look at the different aspects of your life and decide what you would like to improve as well as assessing what has been working for you previously. A very common resolution this time of year revolves around weight loss and nutrition.

In order to create a new year’s resolution, or any goal, that is successful there are three main steps to follow.

1) Be realistic and ensure your timeline matches both your body’s ability to decrease fat and your schedule (vacations, celebrations, and busy times at work will all have an effect on weight loss). It’s important to take into account what you have in your calendar for the following months. If you don’t give yourself enough time to realistically hit your goals it will lead to increased frustration and stress.

2) Give yourself some grace. Nutrition should never be black and white, good and bad, or all or nothing. For instance, if you throw in the towel after one less than ideal meal in a week, it means you are forgetting you were on track for 20 out of 21 meals which is a huge success. If you can shift your mindset from perfection to trying your best and not punishing yourself when you fall off track, you will better be able to move past it and continue along the journey. On the other hand if you allow one less ideal meal to snowball to a weekend of over eating, you are significantly decreasing your probability of success.

3) Lastly whether your goal is weight loss or muscle gain it is important to shift the focus a little bit from not only avoiding less ideal foods but also to increasing more ideal foods in your diet. While decreasing your body fat or increasing muscle mass will both improve your overall health, they aren’t the be all and end all for a healthy individual. Focusing on goals such as increasing your water and vegetable intake, consuming more lean proteins, and increasing your daily fibre will provide you with success you can build upon day after day.

No matter the time of year, when you make nutrition goals it is important to not only focus on the goal but also on the process. By focusing on the journey and enjoying the fact that you are supplying your body with nutritious food you are more likely to continue on.

Even if you decide now isn’t the time to tackle weight loss or muscle gain, try adding in one healthy habit a day. Small changes add up and can get your closer and closer to your big goals!

How To Beat The Holiday Weight Gain

Wed, 04 Dec 2019 19:54:20 GMT

You had a fabulous time creating memories with family and loved ones but now the holiday season is over, decorations are away, and the few pounds you gained during the holidays linger.

Does this scenario sound familiar?

I truly believe that memories are more important than sticking to your diet 100% over the holidays. But throwing in the towel completely isn’t the best strategy either. No matter which holiday we are talking about, be it Christmas, a birthday, or your yearly vacation, the strategies to beat weight gain are very similar.

The way to handle your nutrition varies based on your holiday schedule but no matter what you have planned, the two things that make the biggest difference are making sure you continue to prioritize movement (exercise and getting out for walks) and stay hydrated by consuming two to three litres of water per day.

TOP THREE SCENARIOS

The Dinner Party/Dinner Out:

The good news is eating a meal out is the easiest scenario to control over the holidays. Your goal is to focus on your nutrition for breakfast and lunch. For those two meals, you want to increase your protein and vegetable intake and decrease your carbohydrate intake. By focusing on increased protein and veggies during the day you allow yourself more flexibility at the main meal. You then have two choices, you can relax at the dinner and eat whatever you like at dinner or you can follow the following plating technique: ½ a plate of veggies, ¼ plate of protein and ¼ plate of carbohydrates, then if you go back for seconds avoid the carbohydrates and fill up on protein and veggies.

The Open House:

For an open house, your nutrition during the day is going to be similar to the dinner party scenario where you focus on your protein and vegetable intake during the day with decreased carbohydrates. At an open house, the goal is to plate everything you eat. When you walk around and nibble throughout the evening you increase your chances of overeating. On the other hand, if you plate your food and can see how much you are eating you are less likely to overeat by as much.

The Weekend Away:

This is the most challenging of the three scenarios. Whenever travel is involved and you aren’t in your own kitchen it decreases your control over your nutrition. In this case you want to focus on the things that you can control. Pack snacks that are high in protein like protein shakes, protein bars, and beef jerky. Nuts, seeds and other dried fruit are also good add-ons to bring along. By packing your own snacks you can help boost your protein during the day and prevent snacking on bread and sweets. The next step is to eat veggies whenever they are offered to ensure you fill up on the less calorie-dense foods. Again the goal is to enjoy yourself and not blow through your daily calories by noon. Focus on small portions and staying hydrated to help!

Helpful Hint: Mix onion soup mix or ranch seasoning into Greek yogurt in the morning. In the afternoon while you get ready to head out to an event eat raw veggies dipped in the Greek yogurt. This not only will increase your protein and vegetable intake for the day but will also prevent you from going to an event overly hungry and overeating while out!

Exercise Snacking: Yes, You Can Fit In Time To Exercise

Wed, 04 Dec 2019 19:34:12 GMT

If you are someone who struggles to accomplish regular exercise because of the time and the set-up required this quick article is for you!

One of the biggest reasons why people do not exercise comes down to lack of time and poor organization. Even though I am the owner of a health club, I too have many times where I have not exercised because of the time required. I’m just too busy with work and other life obligations and exercise ends up taking the back seat. Then there are days, because I am not organized, I fail to complete any exercise at all. This usually happens if I did not pack the right clothes to exercise in or I did not look at my schedule the day before to plug in some dedicated time.

The problem, however, is NOT that we do not have time or we lack organization skills but rather we think in order to exercise effectively we need the stars and moon to be aligned in the perfect way. The reality is our week may only have a few time blocks where we could allocate 1 to 2 hours for exercise (commute, exercise, shower, eat, etc). While this is better than nothing, most of us can barely afford 1 to 2 hour blocks let alone exercise most days like we SHOULD be doing to be healthy and reach fitness-related goals.

If this scenario sounds familiar to you let me introduce the concept of ‘Exercise Snacking’. It will blow you away because it is so easy!

Let me first clear the air by saying what you do NOT need to exercise:

60 to 120 minutes of dedicated time

Sneakers, shorts and t-shirt

A gym or equipment

If you are like most people who make excuses for not exercising based on time and or lack of organization, anything that is typically seen as needed to exercise is just not necessary If you are someone that only can exercise when the stars are aligned, with a curated music playlist, clean favorite workout clothes ready-to-go, a 15 minute drive to the gym, a long post-workout shower and who struggles to get this time in each day or week then ‘Exercise Snacking’ is here to help.

Exercise snacking is like snacking on food. When you feel hungry you stop what you are doing to grab a snack or a meal. Most of us do this more than three times a day. So, what if when you thought of doing pushups you simply did some pushups? Yes, even without changing into workout clothes! Or what if when you were walking up stairs you ran and did 10 rounds instead of just one? Yes, without a post-workout meal planned after! What if you took your children to the park and instead of looking at the phone you did step-ups on the bench? Yes without a ten-minute warmup on the cardio machine first? What if you did a plank during all the commercials when watching TV? What if in that long line up you stretched your quads? What if every time you walked by that tree branch in the backyard you did or attempted a pullup?

The result would be that you probably accomplished more exercise in a given week than you would if you just waited for the stars to be aligned the right way. The ultimate result is that you are actually living an active lifestyle and closer to reaching your fitness goals.

The concept comes down to any exercise is better than none and exercise can be done anywhere you think of it. This can be as simple as one set of exercises or even a ten-minute routine (rather than the classic 60 minute workout). So next time you are thinking “Oh I should start exercising but I can’t find the time...” stop and do 20 bodyweight squats. Don’t worry about needing weights or having to do a ten-minute warmup on the bike and needing shorts on. Do the squats then and there in your jeans. These small accomplishments have the power to add up and create momentum for making more exercise and a healthier future.

Anatomy of a Great Warm-Up

Tue, 05 Nov 2019 00:14:51 GMT

It is common knowledge that warming up before physical exercise is a wise thing to do in order for our bodies to work optimally and to avoid injury. But what is the best way to warm up?

A commonly practiced warm up by most people is going onto a cardio training machine like a treadmill for five to ten minutes. But is this the best way to warm up? While any warm-up is better than no warm-up, there are a few things to consider to make your warm-up more specific to your workout and the unique needs of your body.

Warm Up Objectives:

Increase blood flow to the muscles that will be worked and increase body temperature

Increasing heart rate

Increase range of motion of the joints that will be used

Activate specific muscle groups that will make your body work better

Deactivate specific muscles that can impair optimal movement

Prime the nervous system to improve firing potential of muscles

Prep the body to move the exact way it will be required to move in the workout

Mental readiness

All of the above can be summarized in three phases:

Phase 1: Increase

Phase 2: Activate and Mobilize

Phase 3: Potentiation

PHASE 1: INCREASE

1) Increase Blood Flow to Muscles

This is an easy one that most of us know. Going from a rested to an active state requires muscles. The more your muscles begin to move, the more oxygen they require to make energy to sustain the demands of movement. Blood vessels dilate to allow more oxygenated blood, pumped by the heart to the working muscles.

2) Increasing Heart and Respiratory Rate

To increase the blood flow to your muscles, we must increase our heart rate and breathing rate. There is a tendency for us to rush our warmup to get the workout completed sooner. The result is that the heart and breathing rate becomes elevated very fast. If you have ever experienced a quick increase in breathing during a warm-up, it is likely due to higher exercise intensity that then creates an imbalance between the oxygen demand of the muscles and what can be provided by the heart and lungs. What we end up with is a spike in heart rate in order to provide that oxygen via the blood. The heart and lungs are muscles to be warmed up just like the rest of the muscles in our body. A slow and steady increase in heart and respiratory rate may pose less stress upon the body compared to a spike from sudden strenuous exercise.

3) Increase Joint Range of Motion

To exercise means to use our joints and the muscles that control them. Therefore it is important to consider the joints required for exercise and prep them accordingly. For example, large muscle groups like the hamstrings or lats have influence on the knee, hip and shoulder so prepping these joints (and the muscles) by exploring joint range of motion is an essential part of the warm-up. When doing range of motion exercises the objective is to go through the complete range of the joint. Shoulder range of motion, for example, can be completed by doing arm circles, swings and reaches. A warm muscle that has gone through range of motion exercises is less likely to become injured when the workout intensity increases.

PHASE 2: ACTIVATE & MOBILIZE

While Phase 1 can consist of generic exercises, Phase 2 starts to address the specific needs of the individual about to train. Both activation and mobilization exercises allow athletes to perform better and decrease the risk of injury.

1) Activation

Different needs require different activation exercises. A woman who has recently had a baby may require some core activation exercises to ‘turn on’ specific abdominal exercises. While important as a rehab exercise for re-strengthening her core post-pregnancy, it is also essential for her to activate her core as a prehab exercise so that the core does its job during the rest of the workout. By activating it at the start of the workout, the brain and nervous system are more likely to keep communication with that muscle for the duration of the workout to keep it ‘activated’.

2) Mobilization

Each individual has different joints and muscles needing to be mobilized that if not may impair functional movement of the body during exercise. A man with very tight chest and lat muscles will have restricted shoulder mobility. By doing specific mobilization exercises for this joint he can have improved movement in the shoulder to perform specific exercises.

PHASE 3: POTENTIATION

The goal of this part of the warm-up is to do exercises directly related to the following sport or workout activity. These can be considered warm-up sets just before the actual workout.

1) Nervous System Priming

Agility or plyometric exercises like jump squats or medicine ball slams can create the necessary nervous system firing needed to engage more muscle fibers and hence provide the required force output for the workout.

2) Workout Movement Prep

If the first intense sets of a workout consist of squats then doing squats in the warm-up is an essential part of the prep. It does not make sense to do push-ups to get the legs warmed up for squats. To prep for intense squats, do some warm-up sets of squats first.

In conclusion, a good warm-up will take a methodical approach to consist of exercises that consider physiology, prevent injury and be tailored to the individual and workout. For most of us, we exercise after long durations of doing something sedentary that has our attention on anything but the body. Therefore it is important to appreciate that a level of mental readiness is required to perform at our best. Warm-ups while essential for prepping the body also prep the mind by creating mind muscle connections and focus on the workout. As part of an athlete's physical prep, many have mental practices like meditation prior to workouts but we will explore that in another article.

Joshua Allen

Do You Drink Enough Water Every Day?

Thu, 31 Oct 2019 00:12:59 GMT

Quick Question: Do you drink enough water in a day? Do you know how much water you should be drinking in a day?

Water consumption aids in the lubrication of joints, helps with digestion, maintains organ function, regulates temperature, helps with cell structure, works with your metabolism, and can reduce food cravings.

In our latest video, Lance shares how much water you should drink each day (hint: you probably aren't drinking enough) AND gives you his trick for tracking your daily water consumption.

Grab your water bottle and Click the image to start watching!

The Reverse Diet: How To Come Off Restricted Calories in a Way That Makes Sense

Wed, 30 Oct 2019 00:10:08 GMT

In the personal training industry, we are constantly exposed to people wanting to lose weight and improve their body composition. Nutritional changes and diet behaviour are a constant. But what do you do after the diet is over? Or how do you know when it’s time to stop or take a break?

Enter the diet break.

A diet break is when you increase your calories back up to your maintenance calories and remain there temporarily to give your body and mind a break from the stress of dieting. Hitting your weight loss goal is a quick and simple way to know you are ready to stop calorie restriction, but it’s not the only reason to take a break. The diet break can be used when you hit a plateau, are mentally struggling to stick to your plan, are going on an extended vacation, or feel your workouts aren’t as productive.

The benefits of the diet break include better workouts, more energy, a decreased chance of unwanted weight gain on vacation, decreased mental stress, and decreased physical stress (dieting increases cortisol levels). Lastly, once you have built yourself back up to these maintenance calories, the next time you decide you would like to decrease body fat, you don’t have to drop your calories nearly as much because your body is used to eating so much food.

While this sounds too good to be true, it is challenging to achieve properly. If you have been in a caloric deficit long enough to lose weight you cannot just jump back up to maintenance calories (calories needed to maintain your current weight). Instead, you have to calculate your maintenance calories and slowly build back up to that value.

This is why many people gain weight back after a “diet.” Your metabolism cannot be ruined, but it can adapt. For example, if you have been consuming 1500 calories for a period of time, your body slowly adapts to that value. If you quickly jump to 2000 calories (which is what your body may technically need to maintain your weight) you will put on weight because your body is efficient. On the other hand, if you reverse diet back up to your maintenance calories you allow your body the time it needs to get used to the increased calories.

The Reverse Diet:

Step 1: Determine your maintenance calories (also known as Total Daily Energy Expenditure or (TDEE)

Step 2: Calculate out the difference between your current calories and your TDEE

Step 3: Divide Step 2 by 125. This number is the minimum number of weeks it will take to reach maintenance calories

Step 4: Increase your calories consumed by 100-125 calories per week. At the end of each week weigh yourself, if you have not increased in weight you can increase your calories again the next week. If your weight has increased then stay at those calories for another week

Step 5: Repeat Step 4 until you hit your desired calories

Are you interested in increasing your calories for a while, maintaining your weight and having better workouts? Talk to one of our coaches at Nova Health Club and they can point you in the right direction.

By: Kate Irwin

A Note From The Founder

Mon, 21 Oct 2019 16:46:38 GMT

Whereas once it was about surviving, freedom in the 21st century is about health. For many of us in the western world, we do not have to worry where our next meal comes from. Instead, we want to experience all that life has to offer; from little things like a walk around the block, to perfecting a golf swing or enjoying an amazing meal with family and friends. While we have done great things in the field of medicine to extend the human life-span, now our quality of life is being threatened.

To live pain free and to continue doing the things we enjoy requires living by a set of principles. These principles are what shape a lifestyle. In our modern age, being healthy has become a lifestyle choice we have to make. If we don’t make the choice and effort, the outside forces, being as great as they are, will likely lead to premature aging and disease. This disruption is what prevents us from experiencing life and being who we are and wish to be.

That is why it is my goal to create solutions, so that everyone, no matter the age, is able to live a life that…

… is long and healthy.

… is pain free and functional.

… maximizes human potential.

… fulfills each purpose.

… and creates a legacy for the planet and future generations.

By providing you the best in space, people, services, and technology now and in the coming years, I am confident that Nova Health Club will make a positive difference in your life, in our community, and for our planet. I am personally committed to helping you be as healthy as possible so you can get the most out of life and share your talents and gifts with the rest of the world. Let the journey begin and live on.

- Josh Allen. Founder, Nova Health Club

Three Ways to Greatly Improve Your Push-Ups

Tue, 01 Oct 2019 00:08:19 GMT

The push-up is an excellent bodyweight exercise that engages your legs, core, shoulders, and chest. However, many people aren't doing push-ups entirely correct.

Today Lance explains three simple things you can do to improve your push-up, plus a way you can modify your push-ups if you have trouble maintaining those three positions.

Introducing The Saturday Morning Group Circuit Class

Tue, 01 Oct 2019 00:04:51 GMT

At the beginning of September, we started our Saturday group fitness class that we call ‘Circuit’. At this small group class, lead by a different coach each week you can expect to work on your strength, agility, cardio, and core. While it is designed as a high-intensity class, the effort you put in determines how hard it feels.

If you are feeling high energy come in and challenge yourself to cruise through each block with minimal rest or by making the weights heavier.

If you are feeling a bit sluggish from a long week, come and move through the circuit at a slower pace and focus on your breathing.

Either way, the 9 am circuit class is a great way to begin your Saturday morning. Come 10 am you will be feeling great and ready for the day. Why not stop at Oakville's Towne Square for an espresso after and feel the sun on your face? Or until Oct 6th, the Oakville downtown farmers market is open on George Street.

Packages are available for the month or you can simply drop in. Feel free to invite a friend to work out with you and enjoy an energizing morning together.

By: Josh Allen

What To Know Before You Try Intermittent Fasting: A Guide for Beginners

Fri, 27 Sep 2019 00:01:27 GMT

What is Intermittent Fasting?

One of the nutritional strategies that has been gaining popularity recently is time restricted eating (TRE) (often referred to as intermittent fasting). The basic principle of this is that you have a smaller than normal eating window, the most popular being 16:8 which involves eating for 8 hours of the day and fasting for the other 16 (which includes sleeping). There are many more ways to achieve this type of fasting (including doing day-long fasts, etc.) but we will focus on the most popular version of this nutritional strategy.

Intermittent fasting has been touted for not only body composition changes but also cellular and metabolic changes. As mentioned previously the two components that determine the weight loss effects of TRE are a caloric deficit and your ability to adhere to the nutritional strategy. If you are following TRE and only eating in an 8-hour window but consuming a larger number of calories than you are burning you will not get the benefits of weight loss, but you may still benefit from the other benefits of not grazing from morning until night.

Benefits:

Decreasing oxidative stress and overall inflammation of the body
Decreasing your chances of developing type 2 diabetes. In a study with men with pre-diabetes, they compared a 12-hour eating period to a 6-hour feeding period. Those on the 6-hour plan found an improvement in their insulin sensitivity, blood pressure and appetite. (2)
Animal testing has suggested that TRE may be protective against neurodegenerative disease like Alzheimer’s (more testing is needed).
Are you worried about skipping breakfast? Research shows that if you consume breakfast you will burn more calories throughout the morning. That being said, if you skip breakfast or consume breakfast the calories you burn over 24 hours are equal. (1) Which means while you may burn more calories by movement in the morning if you consume breakfast, your overall daily calorie burn from movement is equal either way.

Is it Right for You?

For weight loss the research goes both ways and overall it’s the caloric restriction that pays off. It comes down to personal preference, some do find it easier to not over consume for the day if they do not consume breakfast. On the other hand if you tend to have early morning workouts it can be challenging and cause either low energy workouts or low blood sugar after your workout. It’s important to note that in the first 10 days of intermittent fasting a decrease in high intensity performance can be seen. It has been determined that you must follow the system for greater than 10 days to ensure performance doesn’t deteriorate. After this time adaptation to the new dietary regimen can be seen. (3)

It’s up to you to decide if this is the right nutritional strategy for your life, we have discussed the weight loss component and touched on some of the other health benefits of intermittent fasting. If the other health benefits are something that interest you it’s a great time to start talking about it with someone and looking into fasting.

1. Chowdhury EA, Richardson JD.(2016 March) The causal role of breakfast in energy balance and health: a randomized controlled trial in obese adults. The Academic Journal of Clinical Nutrition.

2. Sutton EF, Beyl R, Early KS. (2018 May) Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism.

3. Naharudin MNB, Yusof A. (2018 February) The effect of 10 days of intermittent fasting on Wingate anaerobic power and prolonged high- intensity time-to-exhaustion cycling performance. European Journal of Sport Science.

Your Weekly Workout For When You Do Not Have Time

Wed, 04 Sep 2019 23:56:07 GMT

Did you miss a workout this week and need to burn off a bit of stress? Lance and Mckenzie have you covered!

This week's workout is a 20-minute AMRAP (as many rounds as possible)

20 Jump Squats
10 Pushups 10R
20 Tippy Birds per leg
10 Burpees

Be sure to substitute in modifications where needed, proper form is important! Limit your rest as much as possible to get an effective muscle and cardio burn.

Now it's time to embrace the sweat!}

Keto, Fasting, Macros.... Oh My!

Fri, 30 Aug 2019 23:53:37 GMT

Keto, Paleo, The Zone, fasting ...which of the latest fad diets have you heard of, or even tried? When it comes to body composition changes associated with many fad diets there are two main components that determine its success:

1) Its ability to put you in a caloric deficit

20 Your adherence and ability to stick to the “diet”

These two factors determine if you see fat loss when on any diet. I’m not making an argument for or against any particular way of eating, nor commenting on their potential benefits or side effects. What I want to discuss is the fact that any diet out there aims to put you in a caloric deficit. The real question is can you stick to it.

Overall, restricting yourself so much that you cannot enjoy yourself or go out with friends means that eventually an event or birthday will come up and you will either decide to miss out on the fun or blow your nutrition plan.

On the other hand, if the way of eating has more flexibility it allows you to both hit your goals and enjoy social outings. In the past, diet culture really has been an “all or nothing” environment. A failure of one cookie meant you may as well eat the whole box because the day was ruined, and if a day is ruined why not throw in the towel for the week and restart Monday?

Whichever way you go it’s all about finding a nutrition plan that suits your lifestyle. One that can be repeated day in and day out, that doesn’t make you feel so restricted that you throw in the towel over and over again. The biggest predictor of success is your adherence.

Do you want to start tackling your body composition goals? My favourite place to start is with mindset. Try this: catch yourself each time you label a food good or bad. No food is inherently good or bad. Even too much water is bad for us. Each food simply should be enjoyed in moderation. We should have more of the foods that are nutritious and give our body things it needs and less of the foods that contain less nutrients and have a higher calorie density. Avocados would typically be labeled a “good food” but they are really high in calories and should be consumed in moderation when body composition is your goal.

Secondly, change your wording. Instead of “I cannot have a piece of cake” switch to “I don’t want a piece of cake as it doesn’t get me closer to my goals.” When you use the word can’t it becomes a forbidden food and you are more likely to have an all or nothing attitude towards it.

My aim with clients is for them to understand it isn’t all or nothing. Finding a balance where you can stay in a caloric deficit and not feel so restricted that it leads to binging is the ideal.

What “diet” are you interested in learning more about?? Let us know and we will dive deeper into that plan in the coming months!

As well, keep your eyes open for information on our upcoming nutrition challenge!

Nova Spotlight: Ellen Pearce

Mon, 12 Aug 2019 23:51:17 GMT

Tell us a little bit about yourself.

I was born in Victoria B.C, and throughout my life moved to Vancouver, Toronto, back to Victoria, and ultimately ended up in Oakville where I’ve resided for 30 years.

Prior to having children, I worked in regional planning and at a demographics firm. I play golf three times a week, tennis three times a week and walk whenever I can. I am also captain of my tennis team, golf captain and, a volunteer at the Oakville Hospital.

I’ve been married to my husband for 37 years and have four grown children and one grandchild (so far). My husband also enjoys staying fit and playing golf so to fill the long cold months in Ontario, we spend up to 180 days a year at our place in Florida. My main objective is to get some form of exercise every single day. Of course, I have the odd travel or sick day but because I plan to do something each day, I never feel guilty about the odd day I miss.

How long have you been training with Nova Health Club coaches and why have you stayed with them for that long?

I have been training for seven years at Nova. I went to another trainer before I started at Nova and felt like I was treated like an old person. I was never pushed to do a bit more, never asked what my goals were and in fact, I don’t think he cared about the job or what I was trying to accomplish.

I began going to Nova on a friend’s recommendation. I was skeptical at first, afraid that they wouldn’t know what they were doing and I would get injured. That is so far from that truth!

Over the years I have come to see that the trainers are true pros at their craft. They keep scrupulous records and I have never been asked to do something that I might consider to be risky or dangerous. The trainers also respect my requests. For example, I told them that when I run the stairs, I will always keep a hand on the handrail, and it was never an issue.

How have your goals changed over this time and how did your sessions at Nova adapt to your changing goals ?

When I first started coming to Nova, it was more about how I looked. I was playing quite a bit of tennis but all that repetitive motion was starting to cause a number of aches and pains.

At that point, it never crossed my mind I could actually win anything in sport. As we proceeded down the fitness trail, I have learned how to pace myself, what my strengths and limitations are and how to use them to achieve some athletic goals. I have also come to realize that if I am going to compete in any activities that I enjoy, I need to show up ready to play every time, not say well maybe I will do better next week.

Has there been any health or injury adversity over this time and how did you manage through them?

I learned many years that the best way for me to deal with day-to-day stress is to focus on a sport that takes your mind off it for a few hours a week. For me that was tennis. Somehow, that hour and a half of hitting tennis balls, put other issues back into perspective. In addition, my teammates were all so kind and supportive.

From a physical standpoint, I have had many minor (and one major) health issues. I’ve had tons of minor aches and pains. Wrists, knees, upper arms, legs, neck (the list is endless). Some of these caused by the repetitive nature of golf and tennis, others from sitting in a car or on a plane for too long. Regardless, I have been able to work through all of these ailments with the aid of the trainers at Nova. Interestingly, all these minor ailments have been alleviated within 2-3 weeks of training at Nova.

I am amazed that in virtually every instance, after about three weeks of pain, it disappears! I think we accomplish this by building up supporting muscles in joints and stretching. However we do it, I am forever grateful!

My major health issue was pneumonia in 2018. I was in Florida and was pretty much out of commission from the beginning of February until I returned back to Oakville in mid-April. I told the trainers to start where I began to build my strength up again. The unexpected outcome of this was that not only did I gain back strength I gained a ton of confidence. I don’t think I would be nearly as active today if we hadn’t worked bit by bit back up the fitness ladder.

What do health and wellness mean to you?

This is a bit cliche but "if you don’t have your health you don’t have anything".

Why are health and wellness important to you?

I didn’t do any sports as a child but always wanted to. I began going to group fitness classes when I was in my early 20s and we lived in Vancouver and have continued to participate in some type of physical activity regularly since then. The activity really helps me deal with the day to day stress of life. Over the years working out has evolved from how I look, to how I feel.

Other than improved fitness, how has the training at Nova improved your life outside of the sessions (personally and in sports)?

I’m not a flexible individual when it comes to fitness. A physiotherapist once told me to never do yoga because I was a bad mix of not being flexible and competitive. I took what she said to heart.

Having said that, training at Nova, I’ve been able to address my flexibility limitations and develop my strengths. We are what we are but that shouldn’t stop us from doing what we love. My workouts have taught me my potential and my limits. I know when I am on the golf course or tennis court on a very hot day in a competition, how much gas I have left in the tank. I often see my opponents fading. Knowing what my body can handle is huge in these situations.

Over the years you have worked with many different coaches. Can you describe some of the benefits you have experienced by being with different coaches at Nova?

Firstly, it’s really fun to get to know them all. They are all so different! Also, I think it is critical for people as they get older to have people in their lives who are younger than they are. It builds a feeling of community and gives me a fresh perspective on life.

What are your key motivations?

I want to stay functional by staying as physically active as possible. I know that when I don’t work out, I tend to seize up. I’m certainly not perfect in my quest for health and wellness but I set little goals and try to meet them. I have come to learn that even on days when I don’t feel much like working out, showing up and getting the blood flowing ALWAYS makes me feel better.

What other practices or philosophies do you follow in your life that contribute to your health and wellness?

I think that as we age it is absolutely imperative we continue to try to do things outside of our comfort zone. I often hear my peers saying things like “I don’t drive on the highway”, or “I don’t like seafood”. Trying new things keeps you young at heart.

The same concept applies to activities. Why not try something you have never done before. Our society now has lots of programs geared to older clientele. There is so much physically, mentally and socially to be gained from trying something new!

Yes, You CAN Workout on Your Own at Nova

Fri, 09 Aug 2019 23:37:04 GMT

Have you ever wondered if you can use the Nova facilities to workout on your own?

The answer is, yes.

While we are an appointment-based health club, we welcome all our members to use the equipment and space outside of your normal scheduled sessions with a coach. We just ask that you follow these simple rules.

Our hours of operation are:

Monday to Thursday: 6am - 8pm

Friday: 6am - 6pm,

Saturday: 7am - 4pm

Sunday: Closed

The best time to workout on your own is during quieter parts of the day when there are less training sessions. The best times are after 3pm and on Saturdays

If you would like to work out on your own before 3pm, give us a call and we can let you know the best time to come in.

Unless it is a quiet hour, try to avoid continuous cardio on the machines. We use the four machines intermittently during our sessions.

After your workout, please wipe down any machines or mats you have used.

We love seeing our members come in on their own because we want to see you reach your goals. Also, know that we are always there to help you with an exercise or any questions you may have.

Is Meditation Worth a Try?

Fri, 09 Aug 2019 23:34:03 GMT

Meditation is a habit that is continually showing to be very beneficial to our overall health. In an era of instant gratification and so many things trying to capture our attention, feelings of anxiety, stress and being overwhelmed are on the rise.

Meditation is a way to control your thoughts, by strengthening your ability to steer your focus away from the shiny things and back to what is important. This ability to control our thoughts can have a huge impact on how we live our lives.

If you have thought about trying to meditate but have no idea where to begin, there are plenty of beginner resources for meditation. A few of the coaches at Nova Health Club have tried Headspace and Calm.

Try them out and let us know what you think!

Your Personal Health Journey

Fri, 28 Jun 2019 23:32:01 GMT

The human body is such a complex system that each day we learn new things about how it works. When we step back from the ‘micro’ information we learn it’s easy to see how everything in our body is connected. Much like our planet’s ecosystems, our body can be viewed similarly; as many ecosystems that are interconnected.

We are all at different stages in our personal health journeys. At each stage, we have the opportunity to learn and experience something new about a system in our body and learn how it works. Part of our mission at Nova is to continually engage you with your health by teaching you more about the different ‘ecosystems’ in your body depending on which stage of the journey you are in.

A natural progression exists for every member’s health journey at Nova that is not written or planned but happens instinctively when the time is right. For example, when someone joins us, a common goal is to improve body composition (“lose weight”) and be healthier. The journey starts with exercising consistently but can then take many different paths as seen in the examples below. Each stage or path you are on is important because it connects you closer to your goal.

When reading the stages/paths below, ask yourself:

What stage of the journey are you currently moving through? What stage are you looking at next?

Exercise:

Consistently, specific to your body, heart rate monitoring, training strength, cardio and flexibility.

Habits:

Posture, screen time, sitting, breathing, alcohol.

Nutrition:

Calories, macronutrients, eating organic/local, cooking, vitamins and minerals, supplements.

Physiological:

Hormones, managing stress, sleep, breathing, gut microbiome, brain health, illness or injury.

Emotional/Spiritual:

Meditation, prayer, psychotherapy, quality of thoughts, journal writing, nature.

Community:

Relationships, family, positive influences, connectedness, love, teaching.

Environment:

Decrease carbon footprint, reduce waste ie: plastic, reuse, recycle, source local, plant a garden.

What Is a Butt Wink?

Fri, 28 Jun 2019 23:29:43 GMT

The Butt Wink is a term used to describe when the low back rounds and the pelvis posteriorly tilts at the bottom of a squat.

When under load, this is not ideal as it causes undesired stress on the low back region and can lead to injuries down the road.

The reason for a Butt Wink is not always the same for everyone, however in many cases it can be due to poor mobility, or the inability to properly control your pelvis during squatting.

Below is one stretch and one movement exercise you can do at home to help fix your Butt Wink and keep you training injury free for a long time to come.

Video Not Playing: Click here

Have You Fallen Into the “Healthy Food” Trap?

Sat, 22 Jun 2019 23:23:04 GMT

Salads, avocados and nuts are all great for a healthy diet and losing weight, aren’t they?

When we think of healthy foods we often think of nutrient-dense foods that have a lot of healthy attributes. BUT if your goals include body composition changes, focusing on consuming only “healthy” foods can actually lead to an increase in body fat and weight. Things like salads, salmon, nut butters, smoothies and avocados are all nutrient-dense foods with great health benefits. The caveat is that when consumed without moderation they are also extremely calorie dense.

When your goal is to change your body composition, putting your focus on eating healthy foods alone will not get you any closer to your goals. In the end, the main determining factor of your weight is your caloric balance.

The number of calories you burn each day versus the number of calories you consume.

The differentiating factor between consuming foods deemed healthy and those that are less ideal comes down to the nutrients in these foods. Vitamins and minerals play a large role in both how your body functions and feels. By shifting your focus to a combination of calorie control and consuming more natural and healthy foods you will get the best of both worlds.

When we completely shift our focus to calories, getting in enough protein and not over-consuming carbohydrates and fats, it is really easy to find ways to eat mostly processed foods. On the other hand, when we completely shift to focusing on healthy foods, calories can go out the window. Ideally, what you need to do is find a way to balance the two components and consume as many whole foods as possible while maintaining a calorie balance.

Are you wondering how many calories you burn in a day? Have you tried our new InBody Scale yet? The new scale not only gives you a very accurate measurement of body fat, muscle and weight but also determines your Basal Metabolic Rate which is the number of calories you burn when sedentary. We can then use this, in combination with your daily activity rate, to determine an approximate number of calories you require each day to either lose weight, gain weight or maintain your current weight.

To help you reach your goals when consuming highly calorie dense health foods be sure to limit your serving.

Helpful Hint: With salads, it’s important to start with leafy greens, add in as many vegetables as possible then add in the texture (nuts/seeds, avocado, cheese) and a protein. Whenever you are eating out be sure to get the dressing on the side to allow you to portion control the oil.

Water: More Than Just Something To Drink

Thu, 18 Apr 2019 23:16:22 GMT

You’ve heard over and over how important it is to stay hydrated and to drink at least eight glasses of water each day. But did you know that water has other positive effects on your health and wellbeing outside of drinking it? The last time you were at the beach, did you notice how you felt being by the water? Did you feel more content, calm and relaxed? This is because being in or near water helps you achieve what is recently being called a ‘Blue Mind’; a state of mental health associated with being happier, healthier and more connected to ourselves and the world. This is the opposite of the mental state most of us are finding ourselves in these days, one of being rushed, over stimulated and distracted in the modern world.

While traveling back to Nova Scotia in October 2017 I drove with my brothers to the ocean for a day hike. While driving I was feeling anxious about a variety of things and not able to feel excited about the day ahead as I should have been. Maybe it was the windy roads but anxiousness turned into a mild headache by the time we got to the ocean. We began hiking the path and I noticed how an underlying tension still existed in me. I was frustrated because I was not able to relax into a day that really should have had no stress at all.

About halfway into our hike, we came upon a sandy beach where I was able to walk up to and touch the water. I was surprised to feel how warm it was for that time of the year. Amazed by the warmer than usual North Atlantic ocean, I decided to take my clothes off and go in. With the sand under my feet, I ran in, out, back in, and dove and jumped in the waves for about five minutes. After I started hiking again I noticed I was not feeling anxious or tense anymore. In fact, I had total mental clarity and the only word that describes how I felt was Amazing!

I’ve always enjoyed being by the water but never before had I felt the therapeutic effects of water like this. I can not fully explain why water made me feel this way but I believe it is something primal within our DNA like how we feel watching a fire. Since that ocean swim I have noticed how water continues to make me feel great and I make it a point to walk to the lake, visit a river or jump in the ocean as often as I can.

Research outlined in the book Blue Mind, by Marine Biologist, Wallace J. Nichols Ph.D. shows how being near or in water can benefit our mind and body by neutralizing us from an often over-stimulating modern society. The therapeutic effects of water are felt when we achieve a Blue Mind, a state that will lower stress, anxiety, heart rate, slow down breathing and increase a sense of well-being, happiness, and creativity. Achieving a Blue Mind does not necessarily require a river, lake or ocean. It can be done at home with something as simple as a shower or bath, which we can all attest to the benefits of.

Next time you are near water take a moment to check in with how you feel before and after. You will be sure to notice the positive results after being close to water. Or if you are like me then you may even want to jump in for the full effect.

What You Need To Know About Magnesium

Thu, 18 Apr 2019 23:14:08 GMT

Nutrition can be a daunting topic.

Because many of our members are looking for body composition changes, including but not limited to muscle gain and fat loss, we are quick to educate on macronutrients. This includes protein, fat, and carbohydrates. These nutrients are the components of food that make up the calories contained in your food. While they are important for body composition changes it's also important to understand micronutrients.

Micronutrients include vitamins, minerals and trace elements that don’t contribute to your body's caloric intake but have a significant impact on both how you absorb the food you consume and how your body functions as a whole.

A complete nutrient deficiency may be rare but nutrient imbalances can be very common, especially as our foods become less nutrient dense due to poor farming techniques and mass food production.

Magnesium is an extremely important micronutrient that contributes to overall health and wellbeing. Magnesium has the ability to:

Help with sleep-related issues by preparing your body for sleep via muscle relaxation and a nerve calming effect.

Protect your heart by ensuring the calcium you consume is incorporated into your bones rather than the tissue of your blood vessels.

By relaxing smooth muscle cells, magnesium can help reduce high blood pressure. The smooth muscle associated with your veins and arteries produces less pressure on the vessels when the smooth muscle is relaxed.

It can have a protective effect against diabetes by lowering your risk of developing the disease.

While supplementation is an option there are many nutrient dense foods that you can consume day to day to help naturally increase your magnesium intake.

Want to start getting more magnesium into your diet? Begin by incorporating foods such as pumpkin seeds, cooked spinach, dark chocolate, black beans, quinoa, halibut, almonds, cashews, and avocado!!

Want to Improve your Health? Find your 20%

Mon, 15 Apr 2019 23:12:29 GMT

The question you need to ask yourself is: “What 20% of activities/habits should I practice that will give me 80% of the results I am looking for?” If you are able to figure this out then you will be part of the few who actually makes progress towards their health and fitness goals.

The 80/20 Rule is taken from Vilfredo Pareto, an economist and philosopher from the 1800s. He introduced the concept of Pareto’s Law that is better known today as the 80/20 Rule. He noticed that 20% of the peas in his garden contributed to 80% of the yields. Pareto continued to demonstrate this idea in other areas of life and today the idea exists as a guiding principle in many management consulting and self-improvement books. Essentially, 80% of the output you are looking for comes from 20% of your input.

Let’s get back to thinking about your health. The majority of people make few positive changes to their health and fitness each year because they spend their time on the wrong activities. Yes, exercise and nutrition is the answer but it is too broad and must be more specific for you. For example, most people will read an Internet article about how to lose body fat. Without knowing, they begin to implement an exercise or nutrition program that is not customized therefore unsustainable. After a period of time, they see they are not much closer to their goal so they stop. The cycle then repeats the next time they feel motivated and happen upon another article or a friend telling them the new plan they must try. Most information you find about health is not specific to you and could be holding you back from attaining your personal goals. Your body is complex and your lifestyle may be just as complex, which is why a cookie cutter exercise program found in the latest best selling book or the latest nutritional supplement seen on the talk show probably will not work.

Chances are you are busy with business, family, organizing your life and completing daily essentials just to maintain. Therefore, you need to be effective with each choice and action you take. If you are doing this right you will find that 20% activity and ‘hack’ your way towards results. Some of the most effective hacks I have seen people execute are far from being intensive exercise programs or all or none nutrition strategies. If working on your health is something you know you need to do, consider some of the below hacks that may end up being the 20% of input you need to reach 80% of your goals.

1) Nutrition

Start doing a food journal for 1month

Drink 3L of water a day

Have protein with breakfast

Have 2 or 3 fists of veggies on your dinner plate

Eliminate (or seriously cut back) on sugar consumption

2) Exercise

Sit for no longer than 2hrs at a time

Walk on your lunch break

Go from walking to running

If you only do cardio, begin strength training

Purchase an activity tracker and get 10,000 steps/day

3) Stress Management

Sleep a minimum of 7 hours a night

Start to meditate

Take time to focus on your breathing

Decrease exercise intensity/volume (if doing too much)

Delegate or delete something off your plate

Choosing from one of the above depends on what level you currently are at. For example, if your nutrition is already pretty good then it may be exercise that you want to focus on. If you have been practicing good nutrition and exercising for a long time then maybe it's stress management you need to focus on. In the latter case, exercising more may not help at all if you are not getting enough sleep. In some cases, exercising less and sleeping more will be the secret sauce or 20% activity to provide you with 80% of the results you are looking for. Lastly, when choosing a new habit you must ask yourself: “On a scale from 1 to 10 how confident am I that I can do this consistently.” If the answer is anything less than an 8 then do not begin and move on to the next habit. In order to be successful, you must pick a habit that you are confident in doing. If changing your nutrition is too challenging to start with then maybe exercising three times a week is a better habit to begin with.

To recap, cookie cutter exercise and nutrition programs do not work for most people. You will need to first assess what level you are at and then experiment to find the few habits/activities that will bring you most of your results. Finding the best habits to work on can be a challenge and that is why professional personal training coaches can help you. Once you find that habit or two to work on, you have discovered your productivity hack(s) and this is the 20% that will bring you the 80%. If you want to learn more about discovering your own hacks please write me. I am always happy to help.

Are You Eating The Best Food To Get The Most Of Your Workout?

Tue, 26 Mar 2019 22:55:43 GMT

Have you wondered to yourself "What's the ideal pre-workout meal to get the most out of my workout?"

It's a question we get asked very often.

For the answer we look to "The effect of quantity and quality of pre-exercise carbohydrate meals on central fatigue." Khong et al. 2018.

They compared exercise performance in those who had a low vs high carbohydrate meal prior to exercise and then compared central fatigue and exercise performance in these athletes. It was found that those with a low intake of carbohydrates before a workout had increased serotonin levels, which they postulated led to decreased muscular force output. Secondly, tryptophan levels were higher in these participants leading to increased fatigue.

On the other hand, the participants who ate a higher carbohydrate meal prior to a workout had increased energy output and increased performance. They believe due to the increased availability of glucose to be converted to muscular energy.

In layman's terms: Carbs helped performance and a better workout can lead to increased muscular gains and calorie burning.

Generally speaking, an ideal pre-workout meal consists of a balance of carbohydrates and protein. It is ideal to avoid fat because fat both slows the absorption of the carbohydrates and can lead to upset stomach and bowels. The timing of intake can also play a role and ideally is consumed 45 to 60 minutes prior to the workout to allow your body time to digest and absorb the food.

Great examples of pre-workout meals include:

A protein smoothie with almond milk and fruit
A banana or apple and a hard-boiled egg
Half a chicken breast with 1/2 cup of rice
Low-fat greek yogurt
Cottage cheese with fresh fruit on top

The Three Best Things You Can Do To Zap Stress

Tue, 26 Mar 2019 22:51:40 GMT

Stress is not bad when it is short term. For example, we get stronger from stress on our muscles during exercise. The reality, however, is that many of us are so busy we expose ourselves to continual stressors. The usual suspects are work demands, lack of sleep and poor nutrition. Combine this with our ‘Go & Do’ mentality and our bodies are not able to rest, recover and digest. Prolonged exposure to various stressors has a negative impact on our health, performance, and longevity.

It is important for us to have quick tools at our disposal to zap stress when we feel ourselves becoming overwhelmed or stressed. But first it is important to understand that our Autonomic Nervous System, which is responsible for many of our bodily functions such as breathing and heart rate, is broken into two pathways:

1) Parasympathetic Nervous System: Correlates with rest, recovery and digestion. Cleans up the work from the sympathetic nervous system. Restores processes of the body and promotes blood flow. Used over the long term to keep our bodies in a balanced state.

2) Sympathetic Nervous System: Correlates with increased stressors and is the ‘Fight or Flight’ system which keeps us alive at all costs. It turns on during exercise or when running around completing to-do lists creating alertness, increased cortisol and slows/stops digestion. This system is more active during chronic stress or during illness but should only be activated during the short term.

When we feel ourselves becoming overwhelmed or stressed we are in a sympathetic state of nervous function. While this is ok for the short term, the longer we stay in it more problems will occur.

Three of the best things to zap stress and restore recovery to bring your body back to a balanced state are:

1) Stop to take 5-10 Breaths

Focused breathing turns on the parasympathetic nervous system to get you out of ‘Fight or Flight’ mode. Stop whatever you are doing and inhale slowly through your nose as much as you can without forcing it. Then exhale through your mouth slowly as much as you can without forcing it.

Total time investment: 1 to 2 minutes

2)Take A Walk Around The Block

Movement and upright posture will also engage the parasympathetic nervous system allowing you to restore balance and get back to what you were doing with renewed vigor. It is so easy especially when you think about the walk only being one block.

Total time investment: 5 to 10 minutes

3)Stretch

Again this promotes better posture and breathing both allowing you to turn off the sympathetic nervous system. Any stretching works as long as you remember to breathe. If seated, try standing up and reaching your arms to the ceiling and then to your toes. Do this 5 times. Alternatively, lie on your back on the floor and reach your arms by your ears.

Total time investment: 1 to 5 minutes

A Basic Understanding of Your Energy Reserves

Wed, 27 Feb 2019 22:50:39 GMT

There are three different types of energy we as humans can draw upon each day.

1) Emotional

2) Mental

3) Physical

Regardless of how high your energy levels are on a given day, the fact is we deplete our total energy reserve through accessing each type of energy.

Some common examples we find ourselves in are:

i) Going through a personal crisis that fully taxes the emotional energy system will impact the output of mental and physical energy.

ii) Exhausting ourselves at work with mental challenges to the point that working out at the end of the day is too difficult or being emotionally engaged at home is draining.

iii) Being overly physical during the day to the point that we want to collapse on the coach rather than give mental or emotional energy into other important projects and tasks.

Take a moment to reflect on how you spend your energy each day. Are you giving so much in one area that it has a negative impact in other areas? Ask yourself where you need to conserve some energy, whether it be for physical things like exercise, mental for work or emotional for relationships and other passions.

The Basic Science of Weight Loss - Part 1

Tue, 06 Nov 2018 05:00:00 GMT

Calories

In our last article, The Psychology of Making Nutritional Changes, we reviewed basic questions one must ask themselves before making long term or perhaps challenging nutritional changes.

The reality is that nutritional strategies are more than just not eating some things or eating more of something else. Food serves social, emotional and physical needs. On the heels of physical needs, every person is different and there is no ‘one fits all’ formula. What works for one person will not necessarily work for someone else.

In consideration of the above and because you are psyched to make nutrition changes lets explore some of the basic science of making changes the elicit results.

Basic Weight Loss Science - Calories In and Calories Out

First thing you must understand is that if you eat more calories than you need in one day you will likely put on weight and/or store excess body fat. If your body only needs 2000 calories but you eat 3000 calories your body will store excess calories as fat and chances are your weight will increase.

On the other hand, if the person in the above example ate less than 2000 calories in one day, the math is more conducive to permit weight loss.

Most people have no idea just how many calories they consume or even need. Tracking your calories is one of the best ways to implement the science into your nutrition plan. You will become aware of how much you are eating which will help you make better choices and hence reach your nutrition goals.

How Many Calories Do You Need?

Everyone is different as it depends on things such as your weight, body fat percentage and how much activity you do on a daily basis. The first step is to calculate your Basal Metabolic Rate (BMR). BMR tells you how many calories (kcal) you need for your bodily functions to carry on if you were at rest one day.

BMR Calculation:

BMR (Men & Women) = 370 + (21.6 X lean mass in kg*)

*Lean mass, is your body weight minus your fat mass and can only be determined with body fat percentage analysis.

If you are a 176 lb male with a body fat % of 19% then your lean mass would be 142.6 lbs or 65 kg (176 lbs X 81%).

Therefore BMR = 370 + (21.6 X 65 kg)

BMR = 1774 kcal

Therefore this 176 lb male needs 1774 kcal for basic bodily functions to continue. Once you know BMR you must then factor in your Total Daily Energy Expenditure (TDEE). This is important because two people with a BMR of 1774 kcal but one being sedentary and the other being active will have a very different TDEE. The latter individual will require more calories than the sedentary individual and therefore have a higher TDEE.

TDEE Calculation:

TDEE = BMR X Activity Multiplier

Activity Multiplier

Sedentary = Little to no exercise, desk job = 1.2

Lightly Active = Light exercise or sports 3-5x/wk= 1.375

Moderately Active = Moderate exercise or sports 3-5x/wk = 1.55

Very Active = Hard exercise or sports 6-7x/wk = 1.725

Extremely Active = Hard exercise or sports twice a day or physical labour job = 1.9

In our above example with the 174 lb male, let’s assume he has a desk job. Therefore his Activity Multiplier would be 1.2.

TDEE = 1774 kcal X 1.2

TDEE = 2129 kcal

This shows that although he is mostly sedentary, he does walk to his office along with other basic daily activities. Once you know your TDEE, it is time to assess whether it is weight loss or weight gain you are striving for. We will continue this example as if weight loss is the goal, and therefore a deficit should be applied to the TDEE. Without applying a deficit this individual if consuming 2129 kcal a day would simply maintain their weight.

Weight Loss Deficit

What level of deficit applied to your TDEE is determined by assessing your experience and your goals. For healthy long term fat loss you should consider a conservative deficit of 15-20%.

Deficit Multipliers

Conservative deficit = 15-20%

Moderate deficit = 21-25%

Aggressive deficit = 26-30%

Extremely aggressive deficit = 31-40%

Semi-starvation = 50% or more

While more of a deficit may allow more weight loss, it may not be right for your body. An aggressive deficit will also lead to muscle mass loss therefore should be used with caution and only if you have a lot of extra body fat. That is why taking it easy at first and assessing how you feel along with monitoring your results is the best way to approach it.

Finally, with our 174 lb male desk worker example, we see his total daily calories below with the applied deficit of 15-20%.

TDEE = 2129 kcal

15% = 2129 - (2129 X .15) = 1810 kcal/day

20% = 2129 - (2129 X .20) = 1703 kcal/day

Therefore he should strive for 1703-1810 kcal/day to elicit some weight and fat loss.

Knowing and applying the above formulas to yourself is a great way to start your fat loss journey. Most people who follow the above systems and become aware of their calories will reach some level of success with their new program. Note however, that the above is just a starting point. There are more tools to learn and apply such as macronutrients which we will discuss in our next blog.

Lastly, the human body is a very complex system and there are many examples of people who do not achieve success with calorie and macronutrient adjustments alone. There could be medical or physiological issues happening that are not seen with the naked eye or solved with basic caloric adjustments. In this case, seeing a specialist for further tests would be the best step.

The Psychology of Making Nutritional Changes

Thu, 06 Sep 2018 05:00:00 GMT

Five Things to Ask Yourself

Making nutrition changes means changing your lifestyle which means changing your behaviors. In order to change your behaviors to get the results you want, you must consider the below five things.

Without seriously thinking about these five points, you may be wasting your time. Why? Because most diets are just a list of instructions of what to eat and what not to eat. They fail to teach you the science and art of how to execute change. Secondly and more importantly, which we will cover in this article, these same diets never address the psychological processes you must go through first.

Before taking on your next nutrition challenge go through these 5 questions and thought processes.

1)Is My Goal Realistic?

This is the easiest question to ask yourself. Simply put, if your goal is not realistic you will fail. You can not take on a goal without the right resources available to support you. Confidence in your abilities is very important resource and will determine whether your goal is realistic or not. Precision Nutrition, one of the leading nutritional coaching companies uses a subjective scale from 1 to 10 prior to implementing a habit. If you are looking to add more protein into your diet for example, ask yourself first; “On a scale from 1 to 10 (10 being most confident), how confident am I that I can implement and maintain this new habit?” If you answer anything 8 or above then the habit is more likely to stick. If that is the case go for it! However if you score yourself less than 8 you should consider choosing another behavior change first.

2)How Important is My Goal?

It is very easy to say ‘I am going to do whatever it takes to burn my unwanted body fat’. However consistently implementing those behavior changes is where the challenge lies. The challenge is not so much to do with it being hard work as much as it has to do with understanding your values. Hard work is easy for short term results but for the long term, people struggle to maintain new behaviors. This is because some old behaviors are actually important maybe more important than the results they want. For example, you may say you will not eat a certain food anymore - let’s say pizza - but Friday night pizza night with your family or friends comes along and is more important than the actual goal of losing body fat. Not participating in a valued family event may not be something that you are willing to do. The key is to know the difference between your goals and your values. Ask yourself this: How important is it to reach my goal? And is it more important than the parts of my life that I will have to sacrifice? If you are already in decent physical shape and looking to lean out even further, the sacrifices you will have to make may not be worth the actual results you are going for. Or looking at it from another perspective, if you are significantly overweight, the improved body composition and health you will get from nutritional behavior changes probably is more important than the behaviors you are needing to change.

3)What Obstacles and Solutions Exist?

Without giving this some serious thought you are likely to be ill equipped when you hit a road bump. And there are always road bumps so be prepared! Every goal comes with challenges and having solutions ready for deployment is an essential step before taking action. Every person has different challenges that will arise and potentially cause derailment of a good plan. Myself for example, the major derailment of my nutritional behavior changes comes from not meal prepping on the weekend. My week is very busy and I need to have food ready to go when I am hungry or else I end up making poor food choices or not eating at all. For other people, obstacles can be: business or social meals out or having a too many glasses of wine and appetizers at social events. Knowing that these obstacles will jump out at you ahead of time and planning your solution is a must prior to starting your new nutrition behavioral change.

4)What is My Surrounding Environment?

Your environment and the people you spend most of your time with has a massive influence on your behaviors. It will determine if you can implement and sustain the new changes. Some environments you can change. For example, knowing a staff room at your workplace is often filled with treats is something that you can avoid. Other environments like the people in your life may be harder to change. For example, it is not realistic to avoid the family you live with who enjoys to eat fast food at dinner time. Changing family behaviors will require more work but can be done. We all know that those we spend the most time with are those people we become more like. If we spend time with healthy people we will be healthier. If we spend time with unhealthy people we are more likely to have unhealthy habits that are harder to change.

5)Positive Reinforcements.

Do not hesitate to compliment yourself and others. The more you think about the positive results and engage in positive self talk the better your chances of success. From another perspective, offer compliments to people in your social circles especially if they are on the same journey as you. If you have someone in your life that you know is doing a great job with their behavior changes recognize them for it. No matter how small a compliment is, when people receive positive reinforcements it has a strong effect on their commitment which will help them achieve their goal.

Once you have gone through these thought processes you will be more psychologically prepared to make and sustain those positive lifestyle and behavioral changes. If you work with a coach or trainer, they also should be supporting you through this same process.

Now that you are ‘psyched’ up stay tuned for part 2 of this series where you will learn the art of making nutritional behavior changes. This includes things such as understanding food timing, calories and macronutrients.

What You Need to Know About Reaching Your Fitness Goals – Part 5

Thu, 05 Jul 2018 05:00:00 GMT

Nutrition is Paramount.

Your choice of food affects everything! Hands down, if you are not consistently following healthy nutritional habits you will struggle to reach your health and fitness goals.

In the previous four parts of this series, we learned that to reach your goals you need to first be healthy and to be healthy you need to limit stress, improve sleep and recovery, functional move better and most important, put as much effort as possible into nutrition. The food you choose to eat has a direct impact on these areas of health - stress, recovery and movement. Food can be either the safest and most powerful form of medicine or the slowest form of poison. If you want to fight stress, improve recovery, move better and reach fitness goals then improving your eating habits is probably the best change you can make for your present body and future self.

Choose Food to Combat Stress. When you are under acute stress, your body releases specific hormones such as cortisol that help you combat the stress by regulating the amount of glucose in your blood (increased blood sugar levels). Because many people suffer from chronic stress, cortisol levels are always elevated and this leads to hunger response signals from the brain that often leads to overeating high carbohydrate or sugary foods. Stressed individuals have worse eating habits compared to those under less stress. As a result these overly stressed people put on unwanted body fat and because of the low nutrients levels from the low quality foods, they do not nourish the body the way it needs and along with becoming fatter, they can end up getting sick too. Being fat and sick is not what anyone wants! But we do it all the time to ourselves whether from ignorance, negligence or socioeconomic pressures.

If you suffer from chronic stress, be aware and take action by choosing super healthy, immune boosting foods! These foods will not only prevent weight gain but strengthen the very cells of your body that are being beaten up by your stress and poor food choices. Food is meant to nourish your body with nutrients, vitamins and minerals. When you are stressed, your body needs more of certain nutrients, vitamins and minerals and the food you eat will either provide this or it will not.

Stress busting foods rebuild and strengthen the body by providing nutrients such as B Vitamins, Omega 3 Fatty Acids and Magnesium. For example, B Vitamins can be found in dark leafy greens, eggs and whole grains. Omega 3 Fatty Acid rich foods include fish, flaxseeds and walnuts. Magnesium can be found in foods such as dark green leafy vegetables, cashews/almonds and legumes. These essentials are not found in the fast processed foods most of us choose to eat when looking for a quick meal to then get back to work with.

Furthermore, fortifying your already healthy diet with supplements to provide the above nutrients and vitamins should also be considered. Note that vitamin supplements in itself will not solve your nutrition deficiencies and should not be used to replace a bad diet. Supplements are just that - supplements - they are made to supplement what you are already doing well.

Improve recovery and move better with food. Exercise training is a stress on the body that breaks down muscle fibers and depletes energy reserves. Great training coaches and athletes know their workouts are not over until after their post-workout meal. After a workout, the average person does not consider their recovery meal and often neglects it entirely or can be seen at the coffee shop with a cappuccino and croissant. Working out serves a purpose beyond the 30-60 minutes of the workout so if you invest your time, money and hard effort into a workout why would you not serve the greater purpose by replenishing your body with a healthy post-workout recovery meal?

Neglecting to eat properly after and between workouts will not allow you to perform your best or get the most out of your future workouts. One of the main goals of working out is to put on muscle mass. Muscles that were exhausted from working out need the right amount of protein and carbohydrates in order for protein synthesis and muscle recovery to occur. Without these nutrients you risk losing muscle and increasing your body fat percentage - exactly what you are trying to avoid! A poor diet in between workouts will also zap your energy levels, affecting both for your daily activities and your next workout. When you recover from a workout with the right foods, your muscles and joints feel better, remain sore for less time and able you to move at their best during the day and at your next workout.

Food should also be used to help you recover from other stresses in your life outside of workouts. For example, when your immune system is weak with a physical illness, after experiencing even emotional stress or after a physical injury food can work in amazing ways that will help you to recover faster! All of these stressors require proper nutrition in order to aid recovery and get you back to feeling like yourself again. Lastly, sleep can also be improved with sound food choices. When you eat a diet high in vitamins and minerals, all the living cells in your body work better, the way they were designed to thereby allowing you to rest and sleep better at the end of your day.

As you can see, changing your nutritional habits is very important to reach your health and fitness goals but it can be one of the most challenging things to change because it takes more than just showing up to the workout or going to bed on time. Even when you know what you should be eating, doing so is much easier said than done. As humans, the food we eat is determined by our emotions, social interactions, media and financial status. To change your nutrition 180 degrees requires addressing all of these areas and doing this is very difficult as it sometimes will require a complete lifestyle overhaul. The good news is that it is possible and can be done over time. Just as it took years to become unhealthy or put on 25lbs, it can take years for massive lifestyle changes to occur. One step leads to the next…

That is why starting an exercise program is sometimes the best first step. Working out an extra three hours a week starts the healthy lifestyle change process and will lead to other positive changes in nutrition over time. Just don’t expect many performance and body fat reduction improvements from your exercise program if you are unaware of how to eat well or have been adapted to many years of a fast/processed food lifestyle. Furthermore, no matter how hard or how much you workout you can never out-train a bad diet.

Great lifestyle training coaches support people by educating, motivating and challenging people to make small progressive changes over time. By focusing on one positive nutritional change at a time, you can master it and then be ready for the next change. Some people attempt to make many changes all at once (all or nothing mentality) and sometimes succeed, however failure is more often the case for these people because they were not able to properly adapt the rest of their life and mindset with the changes all at once. If you are far in the deep end do not worry, it can be easy with one focal point at a time. For example, it could start by changing breakfast first. Then it could be packing your own healthy lunch, then it could be veggies at every meal then it could be changing to organic. Slowly but surely, you will adapt to a new eating plan that will make you healthier, less stressed, stronger, recover faster, move and perform better and get the results you deserve from your exercise program.

What You Need to Know About Reaching Your Fitness Goals – Part 4

Thu, 21 Jun 2018 05:00:00 GMT

Moving the Way Our Bodies Were Meant to Move - Functional Movement.

Health comes before fitness and performance! Moving well and often is another component to being healthy and a prerequisite prior to attacking your bigger fitness and performance goals. Moving well without pain or restrictions is called ‘Functional Movement’. Having functional movement means that your body moves the way it was designed to, thereby allowing you to do the activities you enjoy doing without pain or discomfort. If you establish a foundation of functional movement you will more likely get the results you want from your fitness training program. On the other hand, if your body does not work the way it was designed to and you neglect this when starting a fitness program, you will struggle with reaching your fitness goals and even risk injury. A dysfunctional body with joint restrictions stemming from lack of mobility or stability does not work as well as a functional one and therefore the dysfunctional body must be more careful when starting a new fitness program.

To better understand functional movement we must acknowledge first how we were designed. The human body has evolved over hundreds of thousands of years to move in a specific way. Basic activities like lifting, walking, running, jumping, throwing and climbing were part of everyday life for human beings. Doing these movements repeatedly lead to optimal muscle strength and joint range-of-motion to live and survive and helped evolve the biomechanical bodies we have today. If our ancestors lived without such function or with movement restrictions the chances of survival would have been limited. Fast forward to today, in the last 50 years or so we have eliminated much of our natural daily functional movement through the advancement of technology. It is not so much technology that we should blame for our dysfunctional movement but our relentless pursuit to make our lives easier by doing less work.

In the book, ‘The Blue Zones’, highlighting areas on Earth with the most amount of centenarians (people over the age of 100) living functional lives, author Dan Buettner reveals the lifestyle habits that give these centenarians such longevity. One of the underlying themes in all the Blue Zones, is movement and moving often. None of these people living long high quality lives sit in cars or with screens in front of them all day. They are all moving every day whether with structured exercise, walking, gardening or manual labor. As a result, they maintain their functional movement to continue moving the way they want into their 80’s 90’s and often past 100 years old!

Most of the world’s population resides in cities where we naturally become part of the socio-economic system that promotes being sedentary. With this inactive lifestyle (compared to our ancestors or people living in the ‘Blue Zones’) we move less and lose our ability to functionally move the way the human body was designed for. It is evident in the stiffness and pain we may feel at rest in our muscles and joints. Then when we attempt to do something physical such as play a sport, hike on the weekend or move furniture we experience how much more difficult it has become due to increasing stiffness and pain. When movement causes pain the result is that we start moving less and the negative cycle perpetuates itself leading to chronic pain, weight gain or development of a more serious health issue. If we are fortunate enough to be aware of this and decide to take action it starts with us beginning an exercise program which is fantastic because movement begets movement…

...However if your body is not working well with respect to functional movement, it is imperative to clean this up with specific tailored ‘corrective’ movement that meets your needs and abilities. Unfortunately, most people start an exercise program without knowing what their body needs and begin programs that were designed for functional bodies. For example, a typical weight loss program (which people tend to look for over a functional one) requires high heart rate, high caloric expenditure and maximally targeting muscles in the legs with an exercise like weighted squats. However if your core is not stable enough or if you do not have sufficient ankle or hip mobility, doing this type of program only reinforces the dysfunctional movement patterns and ultimately can lead to injury, forcing you to stop doing the exact thing you need to keep doing - exercise.

Most of the exercises in the above example are not even so much advanced as they are just requiring basic stability and mobility of your shoulders, back, hips, knees and ankles. This stability and mobility was once there and at one point we were all able to do a great squat and hinge at our hips to pick something off the ground. As children we moved in all the ways our ancestors did thereby maintaining functional movement the way the human body was designed but through the course of life, spending more time in cars, at desks and watching TV on couches we lost it.

It takes a more knowledgeable fitness training coach to understand movement prerequisites specific to you and to then design a program that corrects your imbalances or asymmetries. To otherwise follow a high intensity exercise program on a foundation of poor functional movement is a recipe for more stiffness, pain and potential injury. An exercise program not specific to you will be inferior to an exercise program that addresses your body’s specific needs and abilities. The best exercise programs are those that provide corrective exercises to build and maintain functional movement. This foundation will allow you to progress into higher intensity compound strength movements that can then be used to increase your performance and optimize your fat loss.

Health is a prerequisite that comes before achieving results from your performance based fitness program. Part of being healthy is having a physical body that moves well without restrictions or dysfunctions and that is why it is so important to do the right exercise program for what your body needs. If you want the fitness, aesthetic and performance results that are possible with regular exercise, know that you may have to take a step back to clean up some movement dysfunction. One of the best ways to ensure you are training the right way is to invest in a professional coach who understands functional movement. Such a coach will assess your movement prior to designing a program thereby ensuring the sustainability of your investment and your body for the years to come.

Early in our series we exposed the flaws in most popularized exercise programs - those not designed by professional lifestyle and movement coaches. These cookie cutter programs available everywhere assume the trainee has the rest of their life in a healthy balance such as practicing optimal recovery and minimizing negative stressors. These programs are great in theory and can deliver results but the reality is that most people are not taking care of themselves in a way to benefit from this type of exercise training. Compound this with the desire for quick results and the underappreciation of functional movement for physical health and it is no wonder why people do not maximize the results they want from their fitness and exercise training program. Even worse is when injury then occurs while following such programs which will hold you back even further from your goals.

In Part 5 and the final post in this series we will explore nutrition as a health prerequisite required to get the most out of your exercise training program. Our nutrition habits have a direct impact on the results we get from our exercise program.

What You Need to Know About Reaching Your Fitness Goals – Part 3

Thu, 14 Jun 2018 05:00:00 GMT

Stressors that Adapt and Inhibit the Body.

In our day and age we expose ourselves to a lot of stress. Every type of stress has a positive or negative outcome on the human body. Unfortunately, the amount of stress we experience in many cases is greater than what our biological bodies can tolerate. This excess and prolonged exposure to stressors has a negative impact on our health, performance and longevity.

Homeostasis is the natural or balanced state our bodies go back to after being exposed to a stress. The human body has evolved to heal and recover itself very well and every cell strives to get back to this balanced state if permitted to. Anything that disrupts homeostasis is called a stressor. It is important to realize that there are two types of stressors; good stress, that has an adaptive process such as exercise or sun exposure is called ‘Eustress’ while stress that causes a negative impact is called ‘Distress’ such as getting fired from your job or losing sleep. It is also important to note that some distress can be positive and some eustress can be disruptive depending on an individual’s specific response to that stressor.

When beginning a new exercise program we increase our heart rate and cause micro tears in our muscle fibres that end up being positive stressors that, if we recover from properly (with rest and nutrition) will make us stronger, fitter, healthier and on track towards our goals. This adaptive process after being exposed to stress is call ‘Allostasis’ which ultimately creates a new level of homeostasis in our bodies - one stronger and fitter than before

However, in our busy lives, trying to accomplish more each day, we expose ourselves to excessive amounts of stress that can damage our nerve cells and change our neurotransmitter and hormone responses. The process of nerve cell damage is called ‘Excitotoxicity’. For example, excessive or prolonged exposure to even good stressors (eustress) like exercise can increase our sympathetic nervous system response leading to; increased levels of stress specific neurotransmitters and hormones such as cortisol. Cortisol is a ‘stress’ hormone, part of our natural lives but in excess can lead to fatigue, weakness, loss of emotional control and weight gain. Much of the increased body fat in line with our belly button is caused by higher than normal levels of the hormone cortisol.

To reach your health and fitness goals it is important to understand when stress is good and when stress is bad. For many of us, we accept high stress as part of our lifestyle and the changes our bodies make in response (weight gain, fatigue, decreased mental health or other health disorders). However just because we have stressful lives does not mean we have to tolerate the negative changes that go with it. Chris Crowley co-author of the book ‘Younger Next Year’ wrote, ‘Aging is inevitable but decay is optional.’ Stress, while sometimes inevitable also does not have to elicit the associated decay and illness that comes with it. It begins first with an appreciation of stress and then making the lifestyle changes so that stress will not affect us in negative ways.

For example, when choosing an exercise program to reach fitness goals or to combat stress it is essential to pick the right exercise program at the right intensity. Take note of your stress levels prior to getting started. If you are unsure of what type of exercise program is best suited to you and your stress levels, hire a holistic lifestyle training coach who will make sure the program and intensity is right for you.

The Autonomic Nervous System is responsible for many essential functions of the body such as digestion, heart rate, blood pressure and respiration. Great training coaches understand the two nervous systems pathways in our bodies that make up the Autonomic Nervous System. One, called the ‘Sympathetic Nervous System’ is turned on through stress such as exercise, work deadlines or if we were to be chased. This system is referred to as the ‘fight or flight’ response. The second pathway is called the ‘Parasympathetic Nervous System’ responsible for rest, recovery and digestion. Due to the way many of us choose to live, we have more stimulation through the sympathetic system, causing damage to our cells (excitotoxicity), keeping us out of homeostasis because not enough focus is spent on rest, recovery and digestion through the parasympathetic system. It is no wonder that excessive lifestyle stress stimuli through the sympathetic nervous system causes us to suffer from the above mentioned illnesses and diseases.

For those of us under lots of stress, the best exercise program should incorporate full body movement with focus on breathing and without prolonged high heart rates or pushing every exercise and workout to the point of exhaustion and beyond. Many of the latest fitness crazes and group classes however do the opposite by promoting high calorie expenditure through high intensity training as being the only way to reach your fitness goals. This type of training in theory is ok but the reality is that many people’s lifestyles (and thus bodies) are not conducive to this type of exercise stress because these same people are under too much lifestyle stress and not practicing proper recovery outside of their workouts.

Contrary to popular belief, the best workouts are not the ones that elicit the most amount of sweat or burn the most amount of calories. Following this type of program and over engaging the sympathetic nervous system can be detrimental to our health. After all, our nervous system controls all functions of our bodies. To be fit we must first be healthy and being healthy comes from being mindful of our stress levels and recovery practices. Countless times we have said that the best workout is the right workout based on your needs, wants and abilities. Knowing this will determine what type of workouts that will either hinder us further or help us towards our goals of having fit, lean high performing bodies that last a lifetime.

In Part 4 of this series we will explore another essential area that many people neglect when choosing a fitness program - Functional Movement - moving the way our bodies were designed to.

What You Need to Know About Reaching Your Fitness Goals – Part 2

Thu, 07 Jun 2018 05:00:00 GMT

Under Recovery (To Train Like an Athlete You Must Rest Like an Athlete).

In part 1 we learned that starting an exercise program is an excellent and sometimes best first step for anyone wanting to reach their health and fitness goals to take. But almost always we see that the high performing, lean and athletic bodies we strive for are not achieved through an exercise program alone. We are alive for 168 hours a week. If we exercise 3 hours a week then it is the other 165 hours outside of exercise that we must address. It is in these hours that the consistent behaviours we live by, thereby reflecting our lifestyle that determine whether or not we get the results expected from our exercise program.

Recovery - Sleep and Rest

We know that athletes follow the best training programs and work hard during their workouts. When an athlete does not get results it may not be due to the athlete not working hard enough or missing the right exercises, but rather from under recovery and failing to address those ‘lifestyle’ hours spent outside of the workouts. Therefore athletes must be very disciplined when it comes to recovery if they are to maintain their competitive edge and get the results they want...

And the same goes for the average person who is also wanting results from their workout routine. It does not matter that you are not a professional athlete. What matters is recognizing that you are the same biological being requiring the same training stimulus AND recovery in order for you to get results from your workouts. The unfortunate reality we see however is that the average person wants to train like an athlete without recovering like an athlete. We see people working out hard, but putting little effort to digest, recover and rest. Again, exercise is a great first step but if you have poor recovery habits, working out beyond your limits may contribute to the very problem you are trying to fix. This happens when we increase stress hormones, deplete essential energy reserves beyond the bodies ability to replenish them thereby resulting in fatigue, weight gain, injury or disease - we will talk about this more later.

It is important to realize that our society does not promote recovery and rest even though it is just as important as work. In the media you will rarely see recovery information, rather we glamorize new training programs, new fancy exercises and hard work as being the root of all success. We have ingrained in ourselves, our children and our students that to be successful in life we have to work hard, play hard and study hard. Going ‘hard’ and living by expressions like ‘I’ll sleep when I die’, ‘work hard get rewarded’ and ‘suck it up’ are glorified where ever we go. We begin to believe this as the truth and then compensate for our lack of rest with quick fix solutions and vices all the while praising each other that busier (less rest) is better.

For the average person working out and trying to get results through just exercise a typical day goes much like this: Starts with an alarm clock, working all day without a break, eating on the fly (or skipping a meal), getting home late, too tired to make a healthy dinner and ends with choosing to stay up later than we should surfing social media, watching TV or doing more computer work. Some will do their best to throw an intense workout into that mix as well. Summing up the day we see skipped recovery and digestion time, mental and/or physical fatigue, missed 7 to 8 hours of sleep; which perpetuates our under-recovered state. Whether we feel it or not, our bodies and minds are exhausted and continuing this type of lifestyle without respecting rest and recovery can pull us further from our goals and halt progress we trying to make with our new exercise training program.

If your mind and body is fatigued and under stress, a physically demanding training regimen can detract any benefits to be gained from such program. That is why it is so important to have the right program for you as an individual designed by a knowledgeable lifestyle training coach. The right program will consider your average day as seen above and act in a way to address your lack of recovery versus contribute to the existing fatigue and stress. It is unlikely to find this customized program on the internet amidst a sea of ‘high intensity fat burning’ programs marketed to look new but all containing the same thing - ‘work hard, burn calories = lose fat & feel great’ etc. A stress busting workout program that makes your feel great first and gets you healthier considering lack of recovery precedes a ‘work hard high caloric burn’ type workout.

Exercise is a stressor. With the proper rest and recovery, exercise and working out will be a positive stressor that adapts your body to become stronger and perform better. However, working out beyond our abilities without enough recovery, exercise will become a negative stressor on the body that leads to weight gain, injury, fatigue and/or contribute to impending morbidity.

Reaching your goals should be a lifelong journey and by taking consistent small steps to improve your rest and recovery you will get the most out of your training program and investment. Try to implement just one of the below action items to improve your rest and recovery:

-Spend time on joint mobility if your muscles are tight and or sore.

-Always finish your workout with a nutritious meal or smoothie.

-Listen to your body. Don’t skip workouts rather decrease intensity if tired or sore.

-Establish a circadian rhythm that provides 7-8hrs of sleep/night.

-Do not skip meals because you are too busy.

-Make sure your meals have the right amount of calories and macronutrients.

-Take a break from work/routine in nature practicing breathing and or meditation.

-Take a nap in the middle of the day.

-If on the screen a lot, every 20 min look away from the screen 20 feet for 20 seconds.

-Go for regular massage therapy.

In Part 3 of this series we will discuss stressors – those that make us stronger and healthier and those that lead to injury, illness and disease.

What You Need to Know About Reaching Your Fitness Goals – Part 1

Wed, 06 Jun 2018 05:00:00 GMT

Why is My Exercise Program not Delivering ‘Results’?

When it comes to getting fit, losing weight or achieving some other physical performance goal, chances are that you are like most people – wanting the same intrinsic or physical attributes of an athlete. After all, athletes have great physiques, their bodies move and perform very well and they most likely live vibrant energetic lives from their dedicated training, nutrition and lifestyle plans. Or perhaps you were once an athlete and you vividly remember how good you felt or looked and now you want to achieve that once again. The reality is that athletes are healthy and in great shape so who wouldn’t want to look and feel like one?

So you make the decision to take action on getting fit and losing weight!

First of all; Congratulations! The decision making process precedes all else that follows. Then, like most people you take the next step with an exercise program, geared towards fat loss and becoming more fit, that you found in a magazine, downloaded from a fitness guru or through a personal trainer who creates a slightly better version of those same free programs found in media. You are convinced that doing this new program 2 – 3x’s a week is going to bring the results you are looking for.

The above plan is good but the truth is that this plan of action does not work for everyone and many people following this plan will not get the results they signed up for. Why then do some get the desired results while others do not even after working out hard on this ‘scientifically’ sound program, and after having investing the same effort, time and money?

Here lies the secret that you will neither see nor hear in popular media…

First of all there is no secret, what you are about to read is not new or cutting edge! Rather it is based on the fundamentals of healthy living that most of us know yet fail to live by. We fail to respect this truth because our society constantly looks for quick fix solutions like the new ‘perfect’ workout program, new fat loss diet and or new magic pill. Those that struggle to reach their goals, even after having started the right exercise program have neglected essential health prerequisites that are not new or cool enough to be popularized in media. While the workout program was a good first step, it was just a fraction of the entire picture of what it takes to reach your goals.

All that hard work, time and money you invested however mustn’t be dismissed. Don’t be discouraged because it was an essential step towards your goal and sometimes the best first one move for you to make. The other positive news is that you likely feel better, are stronger and more confident towards taking further steps... But simply starting an exercise program 3, 4 or 5 hours a week just won’t cut it if you fail to be healthy during the other 160+ hours a week you are alive. Now let’s get back to what it is you failed to consider outside of just working out - those fundamentals to healthy living that you must appreciate, take action toward in order to reach your goal of looking, feeling or performing like the healthiest and most athletic people out there.

High performing, lean and athletic bodies are built on healthy foundations.

The above exercise program we began with was good in theory. It assumed that all other parts of your life were in good working order thereby allowing you to get results from that program. But reaching your health and fitness goals sometimes is just not as simple as working out 3x a week because the average person does not have the rest of their life built on healthy pillars. Do not expect much positive change from even the best workout program if implemented on top of poor lifestyle foundations like minimal rest, high stress, low quality food and little to no movement. Not only should you not expect big results, it is important to note that this type of lifestyle is not conducive to and sometimes incapable of handling the workouts, part of the exercise programs designed by the best fitness professionals out there. By doing these workouts based on a weak foundation of healthy living, you may contribute to the problem even further. That is why a hard workout sometimes is not necessarily a good workout. A good workout is the right workout for you based on your needs, wants and abilities. Read the last part again – based on your NEEDS, wants and ABILITIES!

Up to this point you have only focused on what you wanted and have not considered what you need or what you are even able to do based on your age, lifestyle habits, current or past health/injury history. No wonder most people have not reached their goals with only training hard! Sorry but just starting a high intensity workout class at the new group studio without addressing the rest of your lifestyle was at best a momentum starter that hopefully made your muscles and cardiovascular system stronger than it was before.

Now that you have accepted the lack of results, be proud of yourself for taking your first step of exercising more and let’s now go back to the other basic healthy fundamentals that must be addressed so you can get results you want from those workout. The next steps you must take are in the hours you live outside of your workouts and thus where your next challenges and focus should lie. While, anyone can start working out 3-5x’s a week, it takes a lot more to change nutrition, stress, sleep and mindset. We often look for the new program or the new diet for answers but there will never be anything new that ever beats hard work and healthy living. If you want results and positive change in your life know there is no magic program or magic pill for success. It is sometimes a lifelong journey with hard work to change the very habits that got you into your unhealthy lifestyle, wanting change in the first place. Embrace this because there is nothing in the world worth having that does not take some effort and dedication.

In Part 2 of this series we will explore those areas we often fail to address in pursuit of their goals – To train like an athlete you must recover like an athlete.

Apply Here

Wed, 31 Dec 1969 05:00:00 GMT

Do you…

Have a passion for health and wellness?

Love a high energy work environment?

Want a great work/life balance?

Dream of working with a fun team who supports your personal and professional goals?

Nova Health Club is looking for Personal Training Coaches to join our dedicated team! We are wellness coaches who educate and empower our members using exercise, movement, nutrition, and stress management.

If you are passionate about living a healthy life, have a Kineseology related degree/diploma (preferred) and personal training experience, we want to hear from you.

WHO WE ARE:

Nova Health Club was founded on the values of excellence and optimal health. Our purpose is to provide the highest level of personal training services in Oakville. We are a team of wellness coaches that educate and empower members using exercise, movement, nutrition and stress management.

Our goal is to bring a new Fitness Trainer onto our training team as soon as possible. This individual must share a similar skill-set and passion towards training, lifestyle and customer service. We are searching for people who want to be the best in the health and wellness industry, who value continued education, personal development, and who want to grow within the company.

OPPORTUNITY:

The candidate must be available to work full-time and bring their passion and skill-set as a personal trainer to support our vision and company values. While our mission is to deliver results that make a positive impact on our member’s lifestyle, we are equally dedicated to enhancing your career as a professional fitness consultant on our team. We are focused on the future of personal training and we want to shape this industry with you!

PRIMARY REQUIREMENTS

Kinesiology related degree/diploma is preferred

Personal training experience is preferred

Passion for health and wellness

Microsoft office and basic computer knowledge

Desire to be part of the future of personal training and to grow as a professional in the health and wellness industry

BENEFITS & COMPENSATION

Wages based on education, experience and ability to deliver a premium personal training service

Benefits package including medical/dental, disability etc.

Annual continuing education grants to develop as a fitness specialist

Detailed compensation package to be discussed during the interview process

We build your schedule for you, no sales required nor will it be expected out of you

Apply by emailing your resume here

(If the link doesn't work, please email your resume to zack@novahealthclub.com)

novahealthclub-com

Super Nova of The Month: Matt Kornmuller

What does your current training and activity routine look like and why does this routine work for you?

How does it make you feel beating your PR in Barbell Squats and doubling your Bench Press weight in the past month?

Future Focus

Super Nova of The Month: Joy Lawrence

What does your current training and activity routine look like and why does this routine work for you?

What recent health, strength or fitness accomplishment are you most proud of and WHY?

Future Focus

Super Nova of The Month: Joe Farrell

What recent health, strength or fitness accomplishment are you most proud of and WHY?

What does your current training and activity routine (weights, cardio, sport, mobility walking etc) look like and why is it a routine that works for you?

Future Focus

Super Nova of 2025: Beth Finch

How was your training in 2025 different from previous years, and what new or different approaches did you take compared to the past?

What health, strength or fitness accomplishment are you most proud of from 2025 and WHY?

Future Focus

Super Nova of The Month: Dino Rossi

In addition to the 2x/wk you train at Nova, what does your activity routine look like and why does this routine work for you? For example, are there activities like walking that you do outside of workouts?

What recent health, strength or fitness accomplishment are you most proud of and WHY?

Future Focus

Super Nova of The Month: Sarah Kerr

Is there a health, strength or fitness accomplishment you are most proud of and WHY?

Future Focus

The Spooky Truth About Halloween Candy

Tricks To Keep Halloween Candy In Check 🎃🍬

Super Nova of The Month: Andrew Butler

Can you tell us what your current training and activity routine looks like and why it works for you? For example, how many times per week do you workout? What about other activities outside of the gym - I heard you are a big time gardener?

Future Focus

Fixing Metabolism, Burning Fat, and Rebuilding Energy from the Ground Up

How to Rebuild Metabolism, Burn Fat and Boost Energy Naturally

1. Macronutrient Balance

2. Digestive Support

3. Hormone Regulation

Your hormones are the messengers that run the show. The top 3 everyone should focus on when fixing metabolic damage are: Insulin, cortisol and growth hormone. These 3 are the lowest-hanging fruit and when managed properly, they unlock fat burning and energy production.

Ready to Fix What’s Been Keeping You Stuck?

Super Nova of The Month: Tanya Vezina

What recent health, strength or fitness accomplishment are you most proud of and WHY ?

You’ve made great progress on your knee rehab since the replacement - what routines or habits did you implement to make this happen?

Future Focus

Do Hard Things For an Easy Life

Super Nova of The Month: Sonya Jeyaseelan

What recent health, strength or fitness accomplishment are you most proud of and WHY?

Future Focus

Super Nova of The Month: Liz Belford

What health, strength or fitness accomplishment are you most proud of?

Future Focus

Q2 2025 Pod Call Series

Super Nova of The Month: Beth Finch

Future Focus

Super Nova of The Month: Simon Cusack

Future Focus

The 5 Pillars of Health

The 80/20 Rule: A Starting Point, Not a Destination

Super Nova of The Month: Steve Surtel

﻿ Mindset & Motivation

Training & Progress

Lifestyle Changes & Challenges

Future Focus

5 Common Mistakes That Prevent Workout Results

10 Things That Transformed My Health… And Life

Q1 2025 Pod Call Series

Super Nova of The Month: Sandra Hurl-Smith

Stress Reduced Fat Loss

Introducing Kim Vo - Nova’s Newest Coach!

Nova Health Club’s Core Values

The Nova Health Club Vision

Super Nova of 2024: Rob & Pam Smith

Super Nova of the Month: Louvens Remy

Winter Health & Vitamin D

Are You Getting Enough Sunshine & Vitamin D?

Nova Year in Review 2024 - Merry Christmas & Happy Holidays!

Burpees for Bucks is Back!

Introducing Kayla Hutchinson - Nova’s Newest Coach!

Super Nova of the Month: Bonar Bulgar

Team Nova Completes Spartan Race

Introducing Mary Miltimore - Nova’s Virtual Administrator

Super Nova of the Month: Jeanne Foucault

NEW! Coaching Call For Nova Members

Online Scheduling is Here

Mindset & Motivation