Monthly Archives

August 2018

Five Reasons You Should Join Group Exercise Classes

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Need that extra push to join a group exercise class? Here are five reasons why you should start participating in action-packed classes filled with warm smiles, great tunes, and an inspirational instructor!

Strengthen your heart and lungs

Cardiovascular exercise delivers oxygen and nutrients to your tissues, helping the overall circulation of blood through your heart and blood vessels. When your heart and lungs are working better, you’ll find that you can approach your day with more energy and enthusiasm.

Get better sleep
We’ve all experienced that seemingly endless night trying to fall asleep. By amplifying your physical activity during the day, you’ll be able to fall asleep faster. Wake up refreshed and face the day with improved concentration and an enhanced mood.

Manage your weight
If you want to shed some extra pounds for the summer season, you have to get off that couch and move your body! By working out in a group environment with others who most likely share similar fitness goals, you’ll be more inclined to keep up with your regime, helping you accomplish your weight goals.

Improve your sex life
Regular exercise leaves you feeling and looking better, giving you more confidence. With better circulation, you can achieve more satisfying sex.

Make friends
The gym is a wonderful, social place buzzing with energetic people. By consistently heading to your group exercise classes, you’ll notice other regulars, start chatting before or after class, and foster good friendships. Make it a ritual to go out with a few people from your group exercise class every week or two! Keep each other motivated to reach your goals.

Watch your instructor for proper form, instead of others in the class who may be performing the exercises incorrectly.

Five Reasons Why You Should Invest in a Personal Trainer

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Personal trainers are caring and come from all different backgrounds of experience. Some might specialize in fitness goals such as weight loss or injury rehabilitation. Personal trainers are adaptable and will utilize their network of fitness and health experts to ensure you get the results you are looking for.

Most personal trainers will offer a free consultation to review your goals, get to know each other, and see if the working relationship is a good fit. Once you find someone you would like to work with, commit and don’t look back! A stronger, fitter you is closer than you think!

Here are five reasons why you should invest in a personal trainer:

  1. Faster results
  • Increased consistency through planning and committing to workouts with your trainer will ensure quicker results.
  1. Better results
  • With someone there to encourage one more rep, you will push yourself harder than on your own.
  1. Accountability
  • With an appointment to keep, you are less likely to skip workouts.
  1. Safety and knowledge
  • Having a personal trainer spot you will ensure you keep proper technique and form, preventing injury. Their knowledge will also teach you new exercises, keeping your workouts exciting and fresh.
  1. Support
  • On the days where you just don’t feel your strongest, your personal trainer will be there to motivate you and support you through your workout.

A personal trainer can mean many things to his or her client. They are a coach, a motivator, and a friend. Ultimately, your personal trainer is there with the main focus to help you reach your fitness goals.


Eating Clean On A Budget

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By:Tosca Reno

Many think Eating Clean is expensive.Somehow the concept of eating fresh, wholesome foods conjures up the idea that it is going to cost more and that the added expense will interfere with your budgetary bottom line.Many of us have suffered plenty of financial strain lately so it should make you sigh with relief when I tell you Eating Clean is not going to break the bank.With a bit of planning Eating Clean proves to be more economical because you are not relying on convenience and processed foods, items that normally carry a hefty price tag dollar and health wise.

Food manufacturers are paid huge salaries to “create” processed foods like Twinkies and cold cereals.More costs are incurred with packaging, transport, storage and so on.The person who pays for this is you.Let’s vote with our hard earned dollars to Eat Clean and do it smart so that you not only save money but revitalize your health.

The minute you switch your dependence from processed to natural foods, you are saving money.A diet based on whole foods gives you control over what goes into your mouth.Whole foods such as fresh fruit and vegetables, whole grains, legumes, nuts and seeds, fish and meats are far more nutritious than anything processed ever could be and since they are clean, they don’t contain dangerous, unnecessary ingredients.

Eating Clean is a healthy, budget conscious lifestyle way of nourishing yourself and your family.


  1. Whole grains are often the least expensive part of your food budget.Grains such as brown rice, barley, oats, buckwheat and spelt are tiny nuggets of food densely packed with nutrition.Whole grains provide much needed fiber and minerals and can easily be the focus of a perfect Eating Clean meal.
  2. Whole grain cereals like cream of wheat or oatmeal are more nutritious and energy dense and more economical than manufactured cereals.
  3. Shop a local bakery for end of day sales on whole grain breads or purchase bread on sale and freeze.

Stock up on whole grain pastas when on sale.Pasta keeps, unopened, in your cupboard for years.

  1. Buy natural, long grain, brown rice.The long grain contains more nutrition and only takes a bit longer to cook.
  2. If you buy a large loaf of bread, remove a few slices for the day and freeze the rest so the loaf won’t go bad.Each day you can take a few slices out of the freezer for that day’s use.
  3. Make muffins and cookies from scratch rather than purchase store bought goods or mixes.
  4. Store whole grain products in the refrigerator to avoid them going off.
  5. Stock up on low cost produce options like carrots, apples, celery, bananas, oranges and cabbage.
  6. Berries are wonderful for their antioxidant power but can be pricey.Purchase them in season and use immediately or freeze extras for those months when store bought berries are too expensive.
  7. Cabbage is one of the cheapest vegetables all year round. Use all varieties in soups, stews, salads, to stuff wraps and sandwiches or to use as wrap instead of bread.
  8. Sprouts are power packed foods that add nutritional power to sandwiches and salads.Buy these instead of expensive lettuces.
  9. Buy fresh fruit and vegetables in season when they are at their nutritional peak and cheaper.In winter buy oranges, grapefruit, bananas, turnips, onions, carrots, parsnips and potatoes.In spring buy berries, rhubarb, lettuce, spinach and root vegetable greens.In summer buy cherries, melons, berries, peaches, salad vegetables, tomatoes, corn, peas and beans.In fall buy apples, pears, plums, grapes, cauliflower and squash.
  10. Rather than buying expensive and frankly, heavily manufactured string cheese, serve chunks of full fat cheese or serve goat cheese, cottage cheese or plain yogurt instead.
  11. Kefir is delicious and an excellent alternative to milk if your child or loved one is lactose intolerant.Also try milk alternatives like rice milk, almond milk, or goat’s milk for difficult tummies.
  12. Less costly protein sources include tofu, tempeh, nut butters, nuts, seeds, legumes, eggs, water packed canned tuna, sardines, rump roast and seaweed.
  13. Purchase meats in bulk and when on sale to help bring cost down.Freeze extras.
  14. Cheaper cuts of meats can always be improved by marinating and cooking in a slow cooker or via some other slow cooking method.
  15. Look for “utility” grade poultry, which simply means a leg or wing may be missing.The bird will be cheaper but provides the same meat as a fully limbed individual at less cost.
  16. Dried beans, legumes and lentils are excellent sources of protein and fiber that don’t break the bank.


Buy in bulk.

Plan meals ahead of time.

Don’t shop when hungry.

Eat at home as much as possible.

Pack your own lunch to take for work.


Use coupons when possible.

Shop after you have eaten to reduce impulse purchases.

Buy in bulk when possible.

Buy locally if you can.

Avoid convenience foods.

Compare prices.

Shop at farmer’s markets for in season foods.

Join a food co-op where members receive a discount of 5 to 10%.

Grow your own foods – this trend is coming back in a big way!



Tosca Reno


A fitness model, motivational speaker, and Oxygen and Clean Eating columnist, Tosca is the best-selling author of “Your Best Body Now, The Eat-Clean Diet® series,” and star of her own reality TV show, and The Start Here Diet. At 40, she transformed her overweight and unfulfilled self into a strong, fit woman by eating clean. For over a decade she’s been helping people lose weight and get healthy with her no-nonsense, friendly, compassionate approach.


Brush up on nutrition habits

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(NC)—Canadians practice bad habits on a daily basis. Often, these habits have been so ingrained into our routines that we rarely think twice about what we’re actually doing and how it affects our health.

Dr. Janet Tamo, a consulting dentist for Crest and Oral-B, along with registered dietician, Christine Asik, teamed up recently to discuss nutrition and oral care. They both agreed that our most common and misunderstood bad habit is the overconsumption of liquid calories.

“Sugar-sweetened beverages such as pop, iced tea, lemonade and even many 100% fruit juices are packed with sugar, but they don’t contain any fibre so won’t fill you up,” said Asik. “Research also shows that those who over-consume these high sugar beverages are at greater risk of being obese and developing diabetes.”

These sugary drinks can wreak havoc on your teeth too. “It’s impossible to eliminate everything badfrom your diet – we all need to indulge once in a while,” says Dr. Tamo. “That is why it’s really important to follow a proper at-home oral care routine every day, which includes a multi-protection toothpaste such as Crest Pro-Health Clinical Plaque Control, this toothpaste is clinically proven to help prevent plaque buildup, fight cavities, gingivitis, tartar and treats tooth sensitivity.”

Dr. Tamo and Christine Asik share these tips on how to break common bad habits related to nutrition and oral care:

  • Rather than drinking juice, get your recommended daily servings of fruit by eating whole fruits, and drink water between meals.
  • Don’t bring too many sweet foods into your home. If they aren’t accessible, you won’t be so inclined to indulge – your waistline and teeth will thank you for it.
  • Make it a priority to practice good oral care habits daily to help prevent plaque and tartar build-up that can lead to gingivitis. You’ll also be showing your kids how seriously they should be taking their oral health.

More information is available online at


A Spring Clean for Your Workout

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By Claudiu Popa, PTS, OAS

Seasonal changes bring with them the opportunity for different exercises and exciting new sets of activities. Whether you’re approaching an exercise plateau or are just about done with a particular workout plan, a seasonal transition is an opportunity to celebrate new routines and revisit old favorites, whether they are particular exercises, new equipment or fresh nutritional plans. And the arrival of spring is everyone’s favorite change, as it brings about natural transformations in sleep cycles, energy levels, and outdoor activities to be enjoyed right up until late autumn.

Indoor/Outdoor Exercise Options

For starters, indoor exercises no longer feel like a penal sentence but an option. And the alternative is combining indoor workouts with outdoor activity or literally moving your exercise routines outside to take advantage of the fresh air and sunlight. With the boost in oxygenation and vitamin D production, you’re set for a fresh new perspective on physical exercise. Options include:

  1. a) Brisk walks to and from the gym while the weather is still warming
  2. b) Bicycle rides can replace dry indoor leg workouts
  3. c) On warm days, take a blanket to the park and see how many natural resistance exercises can replace your indoor routine. The results may be surprising.

Fresh Nutritional Choices

As we progress through the season, more fruits and vegetables will be available and constitute healthy choices for active individuals. You don’t need to be a certified foodie to gravitate towards leafy greens and fresh berries. No need to get obsessive about your intake of polyphenols, flavonoids and antioxidants. Remember to:

  1. a) Look for fresh, local produce to enjoy
  2. b) Research healthy choices and shop for delicious products like corn, spinach, radishes and strawberries
  3. c) Always take your water wherever your workouts take you

Rest & Relaxation

An abundance of sun and fresh air, combined with more energy for vigorous activity, is sure to reinvigorate you after the winter months. If you have the opportunity for a mid-afternoon power nap, savor it. Otherwise, be sure to get a full night’s sleep ever night, ensuring that your glymphatic system – the recently discovered process by which your brain cleanses itself overnight – has ample time to do its job and freshen up your synapses.

  1. a) Aim for 6-8 hours of sleep per night
  2. b) Power naps should not exceed a half hour, in the mid-afternoon (not late as they can impact your evening)
  3. c) Avoid exercising and eating too close to bedtime. As usual, smaller meals throughout the day will avoid energy spikes and lethargic lows, while early morning workouts are more likely to unlock energy that will set you on the right path for the rest of the day.

Upon arrival, spring seems to touch every aspect of our lives in a positive way, so enjoy the celebration and keep adapting your approach to a healthy, active lifestyle to preserve the novelty and effectiveness of your fitness plan. You’ll be glad you did.


Claudiu, PTS, OAS, enjoys strength training and fitness conditioning, specializes in older adult fitness, appreciates working with exceptional clients and collaborating with outstanding professionals. Claudiu is the founder of

Workout Smart and can be reached in confidence at sure to follow him at and on

Trish Adams

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Why did you choose canfitpro?

In order to certify as a fitness professional being recognized across Canada

What is your “why”. Why have you chosen this profession?

I am an older adult with a professional dance background. In order to keep fit I started group training classes at which time I realized I could help people my age and older. It was a natural progression.

What gets you excited to go to work each day?

Challenging people to push themselves. Seeing improvements in older bodies who have not done a formal fitness class ever or for a long time.

What do you enjoy the most about what you do?

Knowing I am making a difference

Is there another part of your story that you would like to share?

I would like to be involved in the inevitable growth of the older adult fitness movement as we are looking at a very different population and the governments needs to be encouraged to promote and assist programs across the country for everyone in all income brackets. Not just those who can afford classes.

Trevor Nethery

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Why did you choose canfitpro?

It seemed like the best choice for a personal training certification in Canada.

What is your “why”. Why have you chosen this profession?

College was 18 months in a basement apartment with no windows, alone, in Toronto, with few friends. Needless to say, I was extremely depressed coming out of college. I’m a self learner, so I started looking into how to fix my depression. The internet was adamant about exercising (as well as spending time outside and taking cold showers, which I also implemented). So I started researching how to exercise and applying my new knowledge by going to the gym. It got to a point where I felt great and wasn’t as sad anymore. I figured I had accumulated so much knowledge that I should go get certified and help other people the same way I helped myself.

What gets you excited to go to work each day?

Knowing that my clients have problems and I have solutions to those problems. Having the knowledge that is the key to improving someone’s quality of life is why I get out of bed.

What do you enjoy the most about what you do?

When I have clients tell me things like:
“I can tie my left shoe and tuck in my shirt on my own now!” – after 4 weeks of training post snowmobile accident
“I was not expecting the hike (to spread my husband’s ashes) to have as many slopes as it did. If it wasn’t for you, I don’t think my ankle would have held up.” – she missed her scheduled rehab post ankle break because she was sleeping in hospital chairs for a year watching her husband slowly pass


Tanya Otterstein-Liehs

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Why did you choose canfitpro?

Number One – because Can-Fit Pro is Canadian, and because it is well recognized and a highly credible organization.

What is your “why”. Why have you chosen this profession?

To help busy, moms with preteen to teenage kids unlock & unleash the crucial tools inside of them to become EMPOWERED without letting guilt, fears, or excuses stopping them from becoming the woman they are meant to be.

To no longer have the wanting and wishing existing because women are actually living it NOW! Standing tall with Self-confidence, loving their reflection when they look in the mirror, taking crucial “ME” time every day, shape-shifting their body, re-discovering that Gorgeous, SEXY YOU and transforming their mindset in order to make room for discovering the richness of their self- empowerment.

What gets you excited to work everyday?

i LOVE seeing moms – women – begin to transform their mindset and become this healthy, proud woman. To have them feel empowered and glowing with pride and self-confidence.

It’s something I can not put into words but to know I have helped them unlock their potential and transform into a women – a mom – they have only dreamt of wanting and never thinking they could, is an amazing transformation to see unfold.

What do you enjoy the most about what you do?

Having my own business allows me to use my own tools and self-education.

And…basically everything answered to the prior questions(s).

Is there another part of your story that you would like to share?

It’s about just being me, authentic and being my own brand allows me to do this. To shine with my beliefs and treating moms – women – with respect and seeing who they truly are deep down.

I’ve gone through a re-branding over the last two years and have really changed the way I relate to the Wellness, Health and Fitness World.

By doing this, I have been quoted in a few world-wide articles, have been seen as the go-to-expert by women, and in the New year, I will be interviewed for a few podcast and various professionals in the Health & Wellness industries.



Tammy Slauenwhite

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Why did you choose canfitpro?

In 1999, I took a course at the YMCA for Individual Conditioning. The teacher recommended I look into becoming a canfitpro PTS. I took his advice, and the path was set. Here I am today, a canfitpro PRO TRAINER, operating my fitness business full time.

What is your “why”. Why have you chosen this profession?

I have overcome sexual, physical, emotional, and alcohol abuse. I used fitness as a “power tool” to help me conquer my demons and gain self-esteem, confidence, take charge of my health, and transformed my life in positive ways. It is through this journey that I learned a lot about myself – that I have a deep insight and understanding on how to tap into your mental power and make your dreams come true, regardless of your personal circumstances.

Because I have developed such a personal bond with fitness, and understand it’s full potential of how it can help you live the life you want to live, I wanted to share this knowledge with others. I truly am one of those people that entered the health and fitness industry NOT for the goal of making a ton of money, but with the goal of helping a ton of people.

What gets you excited to go to work each day?

Watching my clients gain self-esteem and confidence, push boundaries and overcome obstacles, and see their frown turn upside down as they progress. Knowing that I played a part in helping them make their goals become a reality pumps me up.

What do you enjoy the most about what you do?

Learning! Every day I make a point of researching a health or fitness topic to help me get a better understanding. There is so much to know. I am never bored!

Is there another part of your story that you would like to share?

I’ve been working in this industry since 2000, and over the years, I have learned all the tools I needed to run a fitness business. I do my own bookkeeping, website, marketing, videos, photography, etc. But I also create “me time” to do things such as riding my bikes, snowboarding, hiking, etc. I don’t consider myself busy – I consider myself living. I only wish I could clone myself to create a bigger team. That would be incredible!

Tameika Gentles

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canfitpro Member Story – Tameika Gentles

After losing 100lbs, Tameika decided it was time to get certified with canfitpro and help people, promoting a message around healthy, sustainable, and balanced living. Here’s what Tameika says about her journey:

Why did you choose canfitpro?

I chose canfitpro because they’re the leading player in fitness education and I respect the organization tremendously.

What is your “why” – why have you chosen this profession?

About 11 years ago I lost 100lbs over the span of 9 months. I had been overweight my entire life and had hit my breaking point, finally takng control of my health journey – once and for all. About 3 years after losing the weight, I saw so many things wrong with this industry. The way in which “healthy” was being portrayed was driving me crazy. Low carb, low fat, macro counting, detoxes etc etc etc… very few people were focusing on maintenance and doing it the sustainable way. I decided it was time to get certified and help people, promoting a message around healthy, sustainable, and balanced living. I’ve now been training for the past 5 years!

What gets you excited to go to work each day?

I recently left my full time job to give Training and Coaching 100% of my time. And so far I’m loving it! Owning my own business focused on my passion allows me the flexibility and freedom to do things on my own terms and live a life full of purpose.

What do you enjoy the most about what you do?

I love changing lives. Over the course of the past 4-5 years, I’ve helped over 400 women achieve great results, both online and in person. It’s the most fulfilling feeling to know that I’m making a difference and helping people achieve the happiness I have found.

Is there another part of your story that you would like to share?

In addition to training online and in-person, I also lead a very inspiration blog and social media platform that helps me to promote healthy and sustainable living on a bigger scale. My Instagram, Facebook, and Twitter is TameikaG and my website is These platforms give you a greater picture of my message and what I stand for in both my life and fitness career – please feel free to check them out 🙂