Blog

March 1, 2023

Protein Intake

Protein Intake A lot of people can become hyper-focused about consuming more protein when they start going to the gym, and you may have heard of a few recommendations out there: 1g per pound of bodyweight 0.8g per kg of bodyweight 1.6g per kg of bodyweight 10-35% daily calories from protein It’s enough to confuse… read more

February 15, 2023

Body Acceptance

Body Acceptance Most people start going to the gym or begin a diet because they’re unhappy with their current body. We believe a transformation will make us happier, more confident, feel better, and look better, and while investing in self-improvement is certainly beneficial, it may not be the fix-all solution. All bodies deserve respect and… read more

February 8, 2023

Post-Workout Nutrition – What Should I Eat and When?

Post-Workout Nutrition – What Should I Eat and When?   If you’re new to training, or starting to kick your workouts into the next gear, you may be curious about the best way to refuel your body after a challenging workout. With lots of differing opinions and theories out there, it can be easy to… read more

February 1, 2023

Canada’s Guidance on Alcohol and Health Report

Canada’s Guidance on Alcohol and Health Report Recently, Canada replaced its 2011 Low-Risk Guidelines (LRDGs) with new recommendations for alcohol consumption based off the latest research. The original LRDGs suggested: Drinking no more than 10 standard drinks a week for women, with no more than two drinks a day most days 15 standard drinks a… read more

January 25, 2023

Trainer’s Goals 2023

As we approach the end of January, we wanted to keep the momentum going with our goals for this year. We checked in with some of our trainers to see what their goals are, and how they plan to make them happen this year. Everyone gave one fitness/performance related goal, and one non-fitness related! We… read more

December 28, 2022

Transformation Photos

Transformation Photos   With the approach of January comes New Year Resolutions, and you might start to see more and more body transformation photos online to promote change. On the surface transformation photos may seem harmless; what’s there to hate about celebrating another person’s accomplishments?  While there is absolutely nothing wrong with sharing your victory,… read more

December 7, 2022

Dry January

The turn of a New Year is often an opportunity for people to make positive changes to their lifestyle, and Dry January can be one of the most manageable ways to do that. As one of the most popular New Year health initiatives, a lot of people are already planning and pre-empting their alcohol-free month.… read more

November 30, 2022

Intuitive Eating

Intuitive Eating   We are all born intuitive eaters, but as we age diet culture, whether it’s promoted by family, friends, or media, teaches us that we need to fit a certain thin ideal in order to have value. Dieting convinces us that our bodies can’t be trusted and need to be monitored, and creates… read more

November 28, 2022

What is PNF Stretching?

What is PNF stretching?   PNF stretching stands for Proprioceptive Neuromuscular Facilitation, and this involves low-intensity muscle contractions to assist in the stretch. Simply put, when a muscle is stretched to its end range and we contract it, it signals our nervous system to turn off any muscle to help protect it from tearing. This is… read more

October 30, 2022

“What I Eat in A Day…”

“What I Eat in A Day…”   As nutrition coaches, we often get asked what we eat, or what our day of eating looks like. You may even be familiar with the popular trend that a lot of “influencers” are now following such as “What I Eat In Day to *insert fitness goal*”. These videos… read more