Fit for Life – Wednesday, August 29, 2018

Take care of your body. It’s the only place you have to live.


Reminder, NO CLASS Monday September 3.  Enjoy your long weekend!

Today’s Class:

Strength and Conditioning will be combined into a circuit followed by some mobility:

Every 2 min, complete the reps at the station, then move to the next station for the next 2 minutes.

A) Pull-ups or Ring Rows     5 reps
B) Sumo Deadlift        10 reps
C) Air Squats      15 reps
D) Row    40 sec



Fit for Life – Monday August 27, 2018


Summer Adventures

Well it is the last week of August and summer is quickly coming to an end!  Many of you have been in and out of the gym throughout the summer hopefully having some great summer adventures.  I know I did!  I know some have been out on the golf course or out on boats in Georgian Bay.  Some have been out “clamping” and hiking and some of you have been riding bikes around the Georgian Triangle and even off to other places like the Rockies, Vermont and Europe.  Some of you have been busy entertaining visitors and others have been recovering from surgery.  The great thing about what we do in the gym, is it allows us to continue to be active and pursue the things we love to do outside the gym.  Whatever your adventure was, I hope to see you back in the gym soon to hear all about it.

With the end of summer comes the Labour Day Long weekend and there will be no classes on the Holiday Monday (September 4).


Strength Focus for Monday August 27

5 sets of each

A) Deadlifts  8 reps
B) Banded Knee Extensions   8 reps each leg

Conditioning Workout

3 rounds of
5 Sumo Deadlift
10 lunges
10 calorie row

Rest 1 min


OMA – How many calories should I consume in a day?

This is a great resource that came to my inbox from the Ontario Medical Association.  Have a read and check out the resource they have developed:


Ontario’s Doctors are committed to having the healthiest patients. Part of that commitment includes providing you with information on different ways to live your healthiest life. As such, the OMA has created downloadable resources on a variety of healthcare issues, available for you on their website. Over the coming weeks, the OMA will proactively share information and resources on a number of particularly important topics. This week’s focus: Obesity
ObesityOntario’s doctors are concerned at the levels of obesity in patients across Ontario. Doctors are seeing more patients — of all ages — whose weight negatively impacts their health or will likely have an impact in the future. The increasing weight in kids is of particular concern. In the last 30 years, we have seen obesity rates among children and youth triple. Children and youth who are overweight or obese are more likely to grow up to be overweight or obese adults and struggle with their weight throughout their lives. Obese patients are more likely to develop:

  • Type 2 diabetes
  • High blood pressure or heart disease
  • Arthritis or bone and joint problems
  • Sleep apnea and other breathing problems
  • Abnormal menstrual cycles
  • Depression

Ontario’s Doctors support patients, partnering with them to help them make positive health care decisions. Speak to your doctor about how you can make healthier choices to improve your well being.

Ontario’s Doctors Can HelpThe first step in combating obesity and making decisions that lead to a healthier lifestyle is educating yourself on how and why you gain weight. Calories are a measure of energy. To gain weight, you need to consume more energy or calories than you expend, and to lose weight, you need to consume fewer calories than you expend in energy. Maintaining or changing your weight depends on the balance of calories that you eat and drink vs. the calories that you use or burn, through activity and exercise.
(Click Image to Enlarge or Download)
Understanding calories does not mean that you can never eat a high calorie meal, but rather it is about getting a sense of the calorie counts in your foods and drinks, and making informed choices. It is important to find a balance between high and low calorie items, and understanding where extra calories are hidden will help you do that. Ontario’s Doctors have long advocated for better calorie awareness. The OMA was instrumental in ensuring that restaurants and fast food outlets in Ontario are required to list calories on their menus.

For further information check out the downloadable resource, Understanding Calories,above. This document provides more detailed information about calories, recommended daily intake, and highlights some ‘hidden’ calorie rich foods. For more comprehensive information and resources, please visit the website,

Fit for Life – Wednesday, August 22, 2018



No matter how slow you go, you are still lapping everyone on the couch.


Strength Focus

A) Tandem Walk Farmer Carry       5 sets of 2 lengths, increasing load each set

B) Aviator Shoulder Raises     5 sets of 10

C) Cable Chop     5 sets of 10


Conditioning Workout

2 Step-ups
2 Med-ball Carry’s
2 Wall balls

Rest 30 seconds

4 Step-ups
4 Med-ball Carry’s
4 Step-ups

6 Step-ups
6 Med-ball Carry’s
6 Wall balls

Rest 30 seconds

8 Step-ups
8 Med-ball Carry’s
8 Wall balls

Rest 30 seconds

6 Step-ups
6 Med-ball Carry’s
6 Wall balls

Rest 30 seconds

4 Step-ups
4 Med-ball Carry’s
4 Wall balls

Rest 30 seconds

2 Step-ups
2 Med-ball Carry’s
2 Wall balls


Fit for Life – Wednesday, August 8, 2018


“Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn’t going to get the job done.” ~ Jim Rohn


Reminder – please remember to sign into to class next week if you are planning to come.  You can do this by sending me and email or speaking to me in class this week.

Strength Focus

4 sets of decreasing reps 12, 10, 8, 6
Alternate with 5 wall press


Conditioning Workout

As many rounds as possible for 15 min, rest as needed:

8 Shoulder Press
12 Step-ups
6 Sumo Squats
8 Sumo Deadlifts
12 Kettlebell Swings
6 Lunges

No Class Monday August 6

Reminder that there is NO CLASS on Monday August 6th due to the gym being closed for the long weekend.

Also remember to sign in with me in person at the gym or send me an email if you are planning to attend class on Monday August 13 and Wednesday August 15.

Enjoy the rest of your long weekend and stay cool and hydrated in this heat!!!