Nova Spotlight: Ellen Pearce
Nova Health Club • August 12, 2019
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!
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 all the artificial colors and high sugar. 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.
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!
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.
Andrew has been a Nova member for 9 years. One of his long standing goals was to do his first triathlon. He has been working towards this for years and just at the end of August he did it!
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.
Tanya’s dedication to rebuilding her health after surgery offers valuable lessons and perspective for anyone facing setbacks.
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 .
Congratulations to Sonya Jeyaseelan, Our July 2025 SuperNova!
Congratulations to Liz Belford, Our June SuperNova!
