canfitpro Global 2025: A PREMIER CANADIAN FITNESS EVENT
The horizon of the fitness world is shimmering with anticipation, and at its epicenter lies the canfitpro Global Conference and Trade Show, a beacon for professionals, enthusiasts, and innovators alike. Mark your calendars for August 13-16, 2025, at the Metro Toronto Convention Centre, and prepare to embark on a transformative journey under the compelling theme: SOAR. This is not just an event; it is a catalyst for growth, a confluence of expertise, and a celebration of the boundless potential within the Canadian and international fitness community.
A Global Nexus of Fitness Innovation, Rooted in Canada
The SOAR theme is not merely a catchy phrase; it is an invitation to transcend limitations, to rise above challenges, and to achieve new pinnacles of success. This global gathering, proudly hosted in Canada, is meticulously crafted to inspire, educate, and connect, fostering an environment where ideas flourish and collaborations ignite.
Keynote presentations from luminaries in the Canadian and international fitness industry will set the stage for two days of immersive learning. These presentations are not just lectures; they are narratives of triumph, insights into innovative research, and motivational sparks that will ignite your own journey.
Dive into intensive training courses, designed to hone your skills and expand your knowledge base. Whether you are a personal trainer seeking to master new techniques, a health coach eager to delve into the latest nutritional science, or a fitness enthusiast hungry for advanced training methodologies, these courses offer invaluable opportunities for professional and personal growth.
And for those seeking the thrill of competition, the Pickleball
Championship Series and Summer Showdown will deliver an adrenalinefueled spectacle. Witness athletes pushing their limits and inspiring you to elevate your own fitness pursuits.
A Trade Show of Canadian and Global Innovation
Beyond the educational sessions and competitions, the canfitpro Global Conference boasts a sprawling Trade Show, a vibrant marketplace where innovation takes center stage. Explore the latest fitness equipment, apparel, and natural health products, and discover groundbreaking technologies that are shaping the future of the industry. This is your chance to connect with leading Canadian and international brands, test new products, and gain insights into the trends that are driving the fitness revolution.
Pre-Conference Intensives
For those seeking a more immersive learning experience, the pre-conference intensives (August 13-14) offer an opportunity to delve deeper into specialized areas of fitness. These intensive workshops provide hands-on training and in-depth knowledge from industry leaders. These intensives offer a unique opportunity to expand your expertise and elevate your practice.
Forge Connections That Last
canfitpro Global Conference is more than just an educational experience; it is a networking hub where connections are forged, and collaborations are born. Engage with fellow professionals, share ideas, and build relationships that can shape your career. Connect with influencers, educators, and gym owners from around the world, and expand your professional network.
The conference provides numerous opportunities for networking, from informal gatherings to structured events.
Attend social mixers, participate in group workouts, and engage in conversations that spark inspiration and collaboration. The connections you make at canfitpro Global can open doors to new opportunities and propel your career to new heights.
Early Bird Advantage: Secure Your Spot at an Unbeatable Value
Do not miss out on the incredible early bird pricing, a golden opportunity to secure your spot at an unbeatable value. For a limited time, you can register for as low as $441, saving a significant $150 off the regular delegate rate. This is your chance to experience the Canadian fitness event of the year at a fraction of the cost.
Why the urgency? Registering early guarantees your place and allows you to plan your schedule, ensuring you make the most of every moment.
Join the Fitness Movement
Whether you are a seasoned professional or a passionate enthusiast, canfitpro Global Conference offers an unparalleled opportunity to grow, connect, and thrive.
Ready to embark on your fitness journey? Registration is simple. Click here to secure your spot today. With options for in-person and online delegates, plus Trade Show passes and exhibitor booths, there is a place for everyone.
Early Bird pricing for delegates ends May 31st, and Trade Show tickets are available at early bird pricing until June 30th. Join us August 13-16, 2025, for a week of inspiration, innovation, and community. Together, we will soar into a future where fitness, health, and wellness thrive for all, especially within the vibrant Canadian fitness scene!
NOTE FROM THE COO
SOAR HIGHER: Unlock Your Full Potential as a Fitness Professional
Longevity is not just about adding years to life—it is about adding life to years. In this issue, we explore how fitness, cognitive training, social engagement, and nutrition work together to enhance not just lifespan but health span—the years lived in optimal health, free from disease and decline.
Our expert contributors dive into the key pillars of longevity, starting with strength training as a powerful tool to combat sarcopenia (age-related muscle loss) and preserve mobility. Through resistance training and progressive overload, we can maintain muscle health and independence at any age. Beyond physical strength, cognitive training is essential for keeping the brain sharp. By integrating movement with mental challenges like dual tasking, we can enhance neuroplasticity and support lifelong mental well-being.
We also highlight the impact of social connections, emphasizing the role of group classes and inclusive communities in fostering overall health. And no conversation about longevity is complete without addressing nutrition—our experts break down the benefits of protein,
creatine, and caffeine as essential tools for supporting muscle preservation, energy levels, and performance.
This issue is packed with insights from leading voices in the fitness and wellness industry, offering practical strategies that you can apply in your own training, in your classes, and with your clients. As fitness professionals, we have the power to shape the future of health and wellness. By continually educating ourselves, we ensure that we stay at the forefront of science and innovation, empowering our clients and communities to thrive.
Maureen “Mo” Hagan Chief Operating Officer
March/April 2025
Chief Operating Officer
Maureen Hagan mohagan@canfitpro.com
Director of Operations Michael O’Neil moneil@canfitpro.com
Director of Business Growth Robert Robinson rrobinson@canfitpro.com
Managing Editor Erin Andersen eandersen@canfitpro.com
Graphic Designer Imran Mahmood, imahmood@canfitpro.com
Manager of Marketing & Communications Tanay Mulukutla, tmulukutla@canfitpro.com
Certification Experience Manager Daniela Goode Thomas, dgoodethomas@canfitpro.com
Senior Account Manager, B2B Sales Bill Loker, bloker@canfitpro.com
Member Experience Manager Fatima Sunga, fsunga@canfitpro.com
To Subscribe
canfitpro Magazine is published six times per year by Canadian Fitness Professionals Inc. New Professional Memberships with canfitpro are $120 per year (plus GST/HST) and renewals are $98 per year (plus GST/ HST) and include a subscription to the magazine. For more information, please contact Member Services at ext. 301.
Feedback or to contribute to canfitpro Magazine please contact: canfitpro Magazine 110-225 Select Ave. Toronto, ON M1X 0B5 416-493-3515 Toll Free 1-800-667-5622 Fax (416) 493-1756 magazine@canfitpro.com Contact info@canfitpro.com for questions regarding
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Maximizing
GYMS: THE NEW LONGEVITY CENTERS
HOW GYMS SUPPORT LIFELONG HEALTH AND VITALITY
By Erin Phelan
Step inside a gym in 2025 and it will be a scene not unlike a family reunion. The squat rack might have a lengthy line up of Gen Zs taking selfies, next to their new favorite guy – their 70-year-old gym buddy. The pursuit of longevity has become more than just a trend—it is a lifestyle choice. While we are now living longer lives, due to advancements in medicine and technology, research consistently shows that physical activity is one of the most powerful tools we have to extend both lifespan
and health span – the number of healthy years we have, free of pain and disease.
Gyms used to be places to lose weight and get strong. Now they are a one-stop longevity shop.
1. Gyms Have Strength Training: The Cornerstone of Longevity
Yes, you need to walk 6,000-12,000 steps per day to live a long and healthy life. But you need to do more than that, you need to lift
weights, and that happens in the gym. Strength training zones in the gym are no longer dominated by bodybuilders— anyone looking to improve their health span is lifting. Studies show that engaging in strength training at least twice a week can significantly reduce the risk of all-cause mortality. According to a study published in the American Journal of Preventive Medicine, individuals who performed regular strength training had a 23% reduction in premature death and a 31%
reduction in cancer-related deaths.
Strength training helps preserve lean muscle mass, which naturally declines with age. This decline, known as sarcopenia, is linked to frailty, increased fall risk, and loss of independence. By maintaining muscle strength, individuals can improve mobility, balance, and metabolic health, all of which contribute to a longer, healthier life.
How Gyms Support Longevity:
• Consistency: Gyms help members stay consistent to get at least two sessions per week, which is essential for longevity.
• Progressive overload: Strength training equipment provides options for increasing resistance to challenge muscles to adapt and grow.
• Focus on functional movements: Longevity research shows that functional movement patterns like squats, deadlifts, and presses mimic daily activities, enhancing overall functionality. While you can squat anywhere, what better place than a gym?
2. Gyms Have Trained Professionals: Expert Guidance for Lifelong Health
According to a report in the medical journal The Lancet, inactivity is at a crisis point globally - more than onethird of the world’s adult population are inactive. The report found that 37.2% of Canadians were physically inactive in 2022, which has increased dramatically in the last 20 years (onequarter of Canadians were inactive in 2000).
One of the unique advantages of gyms is access to trained professionals, including kinesiologists, personal trainers, and physiotherapists who can help older clients and newcomers embrace exercise safely. These experts are equipped with the knowledge to design personalized fitness programs that address individual health concerns and goals.
Kinesiologists, in particular, specialize in human movement and can provide tailored exercise prescriptions to prevent injury, improve performance, and manage chronic conditions. One study even highlights the role of supervised exercise programs in improving functional capacity and reducing fall risk among older adults.
... [gyms] are comprehensive longevity centers that support physical, mental, and social health.
How Trained Professionals Improve Longevity:
• Personalized programs: Trainers can design customized workouts that cater to specific health needs, whether it is managing arthritis, recovering from surgery, or improving cardiovascular health.
• Injury prevention: Proper technique and form reduce the risk of exercise-related injuries, ensuring long-term adherence to fitness routines.
• Motivation and accountability: Regular sessions with a professional can keep individuals motivated and on track with their health goals.
3. Gyms Build Community: Social Health and Longevity
Social connections are a critical, yet often overlooked, component of longevity. Gyms serve as social hubs where individuals can connect with like-minded people, fostering a sense of community and belonging. According to research from PLOS Medicine, strong social relationships are associated with a 50% increased likelihood of survival, comparable to the effects of quitting smoking or reducing alcohol consumption.
Group fitness classes, workout buddies, and gym events create opportunities for social interaction, which can reduce stress, improve mental health, and enhance
overall well-being. The sense of camaraderie and support found in gym communities can be a powerful motivator, encouraging consistent participation in physical activity. And in a gym, while it might be challenging work there is also the fun factor!
How Gyms Enhance Social Health:
• Group classes: Group classes like yoga, Pilates, spin, and dancebased formats are adaptable for all ages and provide both physical benefits and social engagement.
• You can find a workout buddy: We know that exercising with a friend increases accountability and makes workouts more enjoyable and what better place to find a buddy than the gym!
• Group events: Many gyms offer challenges, workshops, and social gatherings that foster a sense of community.
Gyms are far more than places to lift weights or run on a treadmill—they are comprehensive longevity centers that support physical, mental, and social health. By engaging in regular strength training, accessing the expertise of trained professionals, and fostering social connections, individuals can significantly enhance their lifespan and quality of life. Embracing a balanced exercise routine within the supportive environment of a gym can be one of the most powerful steps toward a longer, healthier life.
Erin Phelan is the communications director for Fitness Industry Council of Canada and the marketing and communications specialist for Matrix Fitness Canada. A passionate health and wellness expert, Erin has spent over 25 years in the fitness industry, researching and promoting exercise as medicine. Erin has her own fitness and health community, the FITFAM
THE ABCs OF COMMUNITY: WHEN INCLUSIVITY LEADS TO LONGEVITY
A PROVEN STRATEGY TO EXTEND THE FITNESS JOURNEY OF YOUR MEMBERS AND YOUR BUSINESS
By Jennifer Sawyer, FIS, PTS, HWL
Inclusivity in the gym setting refers to welcoming all people at any stage of their fitness journey. North End Fitness and Training, located in Port Perry, Ontario, takes an inclusive approach in offering a judgement-free space where people of all ages and abilities are free to work towards their health and fitness goals. This strategy has been proven to extend the fitness journey of its members, ensuring the longevity of the trainers’ careers and the business. This very approach has recently led to the expansion of North End Fitness and Training to include a second location to meet the demands of its growing member base.
As the owner of a growing fitness business, it is imperative to me that every client is made to feel welcome despite the variance in people’s objectives and levels. North End Fitness and Training does this by promoting community - a win/win for both trainers and members. When members recognize that they are significant players in our community, personal training bookings and class sign-ups increase, giving trainers and instructors more opportunities for growth and professional success. This is proven with retention rates that are through the roof! This works for us because we genuinely care about every single person who joins us. We appreciate that they chose to work with us over our competitors and take our responsibility to help them seriously. People can tell when you genuinely care.
At North End Fitness and Training we have developed and follow an acronym, the ABCs of Community. Staff apply it in their daily
interactions with clients, both online and in person.
Acceptance into any fitness community must be modelled by the instructors and trainers. This includes learning every member’s name, getting to know them and their goals, and using inclusive language in all communication such as “team,” “friends” and “fitness family.” Everyone here is pursuing some sort of change. I remind our members that we are a team and are all in this together.
This strategy has been proven to extend the fitness journey of its members, ensuring the longevity of the trainers’ careers and the business.
Belonging. When people feel included and have a sense of belonging, they experience feelings of safety and security which promotes self-esteem. When people feel confident in themselves and their abilities, they are more likely to take risks and work towards their goals. This is something that I saw for decades as a schoolteacher and now apply to our clients at the gym. Members will return when they sense that they belong. It is your job as a fitness professional to foster this feeling. This sense of belonging is further achieved by granting equal opportunities at the hiring stage and ensuring that discrimination ceases to exist in the selection process.
Camaraderie can be achieved by reminding people that they would not progress towards their goals at the same steady
pace if they were left to manage their fitness journey alone. Whether through the support of a trainer or the motivation of fellow group fitness participants, clients rely on others for support and encouragement. I often encourage my members to push past their limits for the person beside them, as they will feed off your energy and do the same for you.
Applying these ABCs of Community is a great starting block for building inclusivity in your gym space. Through acceptance, belonging, and camaraderie, you will create a welcoming environment where clients find personal motivation driven by the community and your respected trainers. This will extend the fitness journey of your clients, which in turn benefits the trainers and leads to the longevity of the business. The ABCs of Community allow you to help more people for years to come, and isn’t that what it is all about?
Jennifer is the founder of North End Fitness and Training and has been instructing fitness for 23 years. She is the Sharon Mann Inspiration Award & Scholarship 2024 winner, PRO TRAINER Rookie of the Year 2024, and was voted Entrepreneur of the Year in Scugog by the Ontario Chamber of Commerce. Jen has accepted multiple awards for community involvement and is a Board Member of her local Hospital Foundation where she blends her passions for fitness and community.
BECOME A PRO TRAINER AND TEACH OUR WORLD-CLASS CERTIFICATION PROGRAMS
CANFITPRO IS LOOKING FOR EXPERIENCED FITNESS PROFESSIONALS TO JOIN OUR TEACHING TEAM!
I chose to deliver canfitpro certifications because of their renowned quality and evidence-based approach to education. Being a PRO TRAINER has transformed my fitness business by offering opportunities for collaboration, networking, and professional development. It has expanded my reach within the fitness community and solidified my reputation as a trusted authority.
Saul
Cortes, PTS | Sarnia, Ontario
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TRAINING
RETURN TO ACTION: HELPING CLIENTS GET BACK ON TRACK
INJURY AND ILLNESS RECOVERY TIPS FOR PERSONAL TRAINERS
By Claudiu Popa, PTS
WHEN YOUR SUPERSTAR CLIENT MUST HIT THE BRAKES DUE TO INJURY OR ILLNESS, IT IS NOT JUST A BUMP IN THE ROAD—IT IS LIKE SOMEONE TOSSED A BIG ORANGE CONE RIGHT IN THEIR LANE!
As a personal trainer, you are not only there to help them physically get back on track, but also to give that much-needed mental support. Here is how to keep them moving forward, safely, and steadily, as they make their return to the gym.
1. Start with a Friendly Check-In
When someone is sidelined, it is easy for them to feel a bit down (or frustrated, or worried…or all the above). Start with a quick chat to check in on their mindset. Sometimes just letting them talk about their fears or frustrations can lift a weight off their shoulders. Remind them that setbacks are part of the journey, and this could even be
a chance to fine-tune things they did not have time for before.
2. Stay Connected, Even During Downtime
Just because they are taking it easy does not mean you cannot keep them in the loop. Try sending an encouraging text, a funny workout meme, or a quick tip for something they can do at home (hello, gentle stretching or a guided meditation). Keeping them connected to their
Helping clients come back from injury or illness is not just about scaling workouts—it is about creating a supportive, positive space where they feel empowered to rebuild.
routine, even in little ways, can really help maintain their motivation and remind them that you are still there cheering them on.
3.
Take a Fresh Look at Where They Are Starting
Once they are ready to ease back in, start from the beginning with an assessment to see where they are at. Injury and illness can be humbling, and clients might feel like they are back to square one. Help them set some realistic goals that feel achievable and celebrate small wins. The first post-injury workout might be just 20 minutes long, but it is a major step forward.
4. Dial Down the Intensity and Mix Up the Exercises
Getting back into exercise does not mean going full throttle. Here is the trick: adjust the main workout variables—intensity, frequency, duration, and exercise type—so
B O N E F I T ™
E V I D E N C E - I N F O R M E D
T R A I N I N G W O R K S H O P S
Rehabilitation Practitioners & Exercise Professionals
Learn how to: R E G I S T E R F O R
A d a p t s i m p l e t r a n s i t i o n a l m o v e m e n t s
a n d a c t i v i t i e s o f d a i l y l i v i n g , a n d m o r e !
LEVEL I: FOUNDATIONS
LEVEL II: ADVANCED B O N E F I T C A
they are safe but still effective. For instance, lower the intensity and opt for exercises that avoid putting stress on the recovering area. If they are rehabbing a knee injury, try upper body moves with light weights or even seated strength work to keep things safe. And remember, low-impact activities are golden. Swimming, walking, or resistance band exercises are ideal for gently rebuilding strength without overloading.
5. Introduce Stability and Mobility Work
When an injury messes with stability or mobility, it is time to add a little “balance” to the mix—literally. Exercises like standing on one leg, using a balance board or domes, or trying out some yoga-inspired stretches can help restore function while keeping things interesting. Plus, they are a fantastic way for your client to reconnect with their body and get comfortable moving again.
6. Perfect That Form (and Teach Them to Breathe Properly!)
Here is the silver lining of coming back from an injury: it is an opportunity to fine-tune technique. Reinforce proper form and even throw in a quick lesson on breathing. Controlled breathing (like exhaling on the exertion phase) can help your client stay focused and move with intention. It also keeps them engaged with the process, an often overlooked but essential part of recovery.
7. Celebrate Every Win, No Matter How Small
For a client returning from an injury or illness, progress can feel a bit like watching grass grow. But those small victories add up, and it is your job to keep the momentum going. Start tracking little milestones—maybe they managed to complete all their reps without pain, or their range of motion improved slightly. Remind them how far they have come every
step of the way. Nothing like a mini celebration to keep the spirits high!
The first post-injury workout might be just 20 minutes long, but it is a major step forward.
8. Support Their Mental Game
Physical recovery is only half the battle—keeping your client motivated mentally is key. Encourage them to focus on non-fitness goals to build resilience. Whether it is reading a new book, learning a new recipe, or trying out some mindfulness exercises, these small wins outside the gym reinforce that their health journey is about more than reps and sets.
9. Gradually Reintroduce Challenging Moves
Once your client’s feeling stronger and moving with ease, you can start adding more challenging exercises back into the routine. Think of it as taking baby steps before the big leaps. Let them test out modified versions of old favorites under close supervision. If they loved HIIT before
their injury, for example, you could add one low-intensity interval back into the mix and see how they handle it. The key? No rushing—let their body dictate the pace.
10. Plan for Long-Term Success
When they are finally ready to go full throttle again, it is time to put together a long-term plan that keeps them on track without risking a repeat injury. Build in rest days, active recovery sessions, and regular check-ins so you can stay on top of any discomfort or warning signs. And keep the dialogue open—if they feel a twinge or something feels “off,” let them know it is cool to speak up. After all, you are in it for the long haul together.
Wrap Up
Helping clients come back from injury or illness is not just about scaling workouts—it is about creating a supportive, positive space where they feel empowered to rebuild. Encourage them to take it one day at a time and embrace the small victories. Your role as a trainer is part cheerleader, part guide, and 100% essential in helping them move forward confidently and safely. So, keep it light, keep it fun, and help them appreciate that every step is a win—even if it is a slower pace than they are used to. They will thank you for it in the end!
Claudiu Popa, PTS, enjoys sharing knowledge accumulated over 30 years of strength training and fitness conditioning. He enjoys empowering fitness enthusiasts and trainers alike with his Facebook page, Claudiu’s Workout Humour. He can be reached in confidence at Claudiu@ WorkoutSmart.ca.
MOVING FOR LIFE
TRX’S APPROACH TO LONGEVITY AND WELLNESS
By Krystal Say
ONCE DRIVEN BY AESTHETICSFOCUSED GOALS, TODAY’S FITNESS LANDSCAPE IS SHIFTING TOWARD A DEEPER PURSUIT: WELLNESS AND LONGEVITY.
Fitness professionals are uniquely positioned to lead this transformation, guiding clients to move beyond short-term aspirations and embrace sustainable, healthy lifestyles.
At TRX, we believe longevity begins with movement—not just training muscles but teaching the body how to move as an integrated system. This approach does not just build strength; it fosters resilience, adaptability, and long-term wellbeing.
Longevity: More Than Just Living Longer
Longevity is about thriving, not just surviving. It is the ability to maintain physical, mental, and emotional vitality throughout life’s stages. Promoting longevity can mean empowering clients and participants to move better, feel stronger, and maintain independence.
At TRX, movement is a vital sign of health—just like heart rate or blood pressure. Improving how someone moves enhances their quality of life and provides a solid foundation for long-term wellness.
At its core, TRX training focuses on movement quality. By training the body as a whole, rather than isolating muscles, we create functional strength and adaptability. This philosophy aligns seamlessly with longevity, enabling individuals
to stay active, prevent injuries, and confidently navigate life’s physical demands.
TRX tools and methodologies combine simplicity with versatility, making them accessible to all fitness levels. Whether through Suspension Training, functional training tools, or TRX Mind and Body programs like TRX Yoga and TRX Pilates, our movement-first approach creates a pathway to a long, healthy life.
How TRX Supports Longevity Practices
TRX provides a range of tools and resources to support fitness professionals in building sustainable practices for their clients and themselves:
1. Comprehensive Education
TRX courses empower fitness professionals to create longevityfocused programs. From Suspension Training to Functional Training, TRX Yoga, and TRX for Pilates, these courses emphasize movement as the foundation for health and injury prevention. Additional workshops help coaches integrate tools like the Med Ball, Kettlebell, Elastic Resistance through the TRX Essentials collection, enabling diverse and scalable programming.
2. TRX Training App
With live and on-demand classes, the TRX App makes movement accessible anytime, anywhere. From functional strength to mind and body practices, the app provides diverse programming tailored to longevity goals, helping coaches and clients alike sustain consistent movement practices.
3. Leading by Example
As fitness professionals, I am here to advocate that prioritizing yourself by practicing what we preach is crucial. Incorporating TRX tools into our routines primarily supports our personal wellness but also fosters authenticity and trust with clients. When we embrace longevity, we inspire others to do the same.
Practical Strategies for Longevity Training
• Prioritize functional movement patterns to mimic real-life demands with a wide array of external loads such as the TRX Ybell and elastic resistance TRX Bandit.
• Integrate mobility and recovery through TRX Yoga and Pilates to improve flexibility and mindfulness.
• Scale intensity for all levels with adaptable TRX tools that evolve alongside your clients’ progress.
Longevity is not just a concept—it is a movement, and as fitness professionals, we have the power to lead it. TRX’s versatile tools, expert education, and digital offerings make it possible to create meaningful, lasting change for us and our clients.
Krystal Say is a Senior Master Instructor and head of TRX Yoga for the TRX Educational Team. With over 20 years of experience in fitness and wellness, she specializes in creating innovative programming that bridges movement and mindfulness. Krystal is passionate about empowering leaders to revolutionize wellness through intentional living and practical solutions.
TRAINING
ENJOY A LONG & FULFILLING FITNESS CAREER
SIX STRATEGIES TO BALANCE PASSION WITH SUSTAINABILITY
By Teri Nacarato
AFTER OVER THREE DECADES IN THE FITNESS INDUSTRY, I HAVE HAD THE PRIVILEGE OF WORKING ACROSS VARIOUS FACETS—FROM HEALTH CLUB RECEPTION, PERSONAL TRAINING, GROUP FITNESS INSTRUCTION TO WELLNESS COACHING AND FITNESS MANAGEMENT.
This extensive experience has provided me with valuable insights into the dynamics of sustaining a long and fulfilling career in fitness.
Like anything in life, having passion for something can transcend a regular job to a fulfilling career. I recall early in my journey; I was advised that pursuing fitness as a profession was unwise and that I would not be taken seriously. However, reflecting on my wellrounded and established career, I have impacted the lives of thousands. This experience has reinforced my belief in the profound significance of our industry.
The fitness sector is a substantial contributor to the global economy, directly adding upwards of $100 billion and supporting tens of millions of jobs. Beyond its economic impact, fitness plays a crucial role in enhancing public health by reducing the risk of chronic diseases and promoting mental well-being.
These statistics highlight the importance of the fitness industry and the serious impact it has on individuals and communities worldwide. Our work not only contributes to economic growth but also significantly improves the quality of life for many.
Having longevity in the fitness industry requires a strategic approach that balances passion with sustainability. Here are six key strategies to consider:
1. Practice what you preach. Engage in your own health, fitness, and wellness practice, so you can
speak to this with authenticity. Whatever your role, at whatever stage you are in, you are in a position that encourages you to walk the walk, therefore it is imperative that you embody a healthy and fit way of life. Besides, our members and clients love to see us in action –be proud of what we do, it takes a certain unique individual to be a fitness professional.
2. Knowledge is power! Keep learning and improving upon your craft.
Stay on top of the latest in fitness, like the canfitpro Top 10 Fitness, Health & Wellness Trends Report for 2025 – understand what is trending and what is new as our industry is constantly evolving. Keep certifications up to date and your skills sharp so you can remain relevant and effective. This commitment to professional development not only enhances your expertise but also boosts client trust and satisfaction.
3. Cultivate a mixed network. Put yourself out there. Have no fear of branching out and meeting new professionals. Build your ‘rolodex’ with people from all aspects of the industry – you will be surprised who is connected to whom and how staying connected can help your career. Sign up for seminars, workshops, networking functions, and events. So many opportunities for collaboration, growth, and interesting insight into the industry.
4. Be humble and patient.
The fitness industry is dynamic, with twists, turns, and unique challenges. Switching roles or sectors in the industry could mean starting from the beginning. See the upside in how much more your career will benefit from taking a small detour or learning a new course that will catapult your success. Being patient allows you to stay relevant and responsive, ensuring long-term success and client retention.
5. Find a mentor. Look to someone who is doing what you want to do. What did they do to get there? What was their plan? Seek them out and ask them. In my experience, mentors are available in all areas of the industry, big and small. I have learned from some of the top CEOs to up-and-coming trainers who had passion and dedication. One common trait is that they are willing to help others get ahead and be their best.
6. Set clear goals and go after them.
Just like you help your clients set goals and a path to achieve them, be relentless about your plans and make mini- goals that provide direction and motivation so you can maintain your passion and drive success in your fitness career.
A rewarding and impactful fitness career is built upon a foundation of passion, continuous learning, and personal well-being. By staying
active, embracing ongoing education, building community, networking, and actively pursuing goals, fitness professionals not only enhance their own lives but also inspire and positively impact those they serve. This approach will help you achieve a more rewarding and lasting career in the dynamic field of fitness.
Teri Nacarato is a dynamic fitness professional specializing in leadership, management, and program innovation. As the Franchise Manager for Outdoor Fitness Toronto, she has played a key role in developing and expanding fitness programs that engage participants at all levels. With a strong background in club management and group fitness, Teri is known for her motivational leadership and ability to implement effective strategies.
HEALTH SPAN: THE TRUE MEASURE OF LONGEVITY
MAXIMIZING LIFE, NOT JUST YEARS, THROUGH STRENGTH AND CARDIO
THE WORDS HEALTH SPAN KEEPS APPEARING IN RESEARCH PAPERS. IT IS NOT THE YEARS IN YOUR LIFE, BUT THE LIFE IN YOUR YEARS THAT MATTERS NOW, FREE OF DISEASE AND IN GOOD HEALTH.
Regular physical activity is a cornerstone of health span, offering benefits that extend beyond fitness to enhance longevity. Scientific research has consistently demonstrated that engaging in both strength training and cardiovascular exercise can significantly reduce the risk of chronic
diseases, improve mental health, and promote overall well-being.
Strength Training and Longevity
A meta-analysis published in the British Journal of Sports Medicine examined data from over 1.5 million participants and found that engaging in 30-60 minutes of strength training weekly was associated with a 10–20% lower risk of all-cause mortality, cardiovascular disease, and cancer. Combining strength training with aerobic exercise provided even greater longevity benefits. And, adding a third element – community-based
physical activity, such as gyms, community centers, schools, or YMCAs, adds a layer of social health. Structured environments equipped with resistance machines, free weights, and other tools essential for effective strength training, are key locations for working on longevity goals.
“Muscle doesn’t care whether the challenge comes from lifting weights or high-intensity cardio; it simply adapts to effortful movement” says Dr. Karlie Intelofer, Matrix Fitness Global Wellness Researcher. “The real
driver of strength and longevity isn’t the type of exercise, but the intensity. Any movement that pushes your limits can improve muscle function, slow biological aging, and protect long-term health.”
As individuals age, they naturally experience a decline in muscle mass and strength, known as sarcopenia. This can lead to decreased mobility, an increased risk of falls, and a loss of independence. Strength training has been proven to counteract these effects by preserving muscle mass, improving balance, and maintaining functional abilities. “Sarcopenia isn’t an inevitable part of aging; it’s a consequence of not challenging our muscles. Strength training, or any high-intensity movement, is the antidote. The more we push our muscles, the longer we can push back against frailty, metabolic dysfunction, and loss of independence,” says Dr. Intelofer.
Research from the Canadian Frailty Network suggests that older adults who participate in regular strength training programs can delay or prevent the onset of frailty, allowing them to maintain independence and enhance their quality of life.
Cardiovascular Fitness and Lifespan
Cardiovascular exercise, such as running, cycling, and swimming, is crucial for heart and lung health. Research indicates that regular aerobic activity enhances oxygen utilization, lowers blood pressure, and improves cholesterol levels, reducing the risk of cardiovascular diseases— one of the leading causes of death globally.
A study published in PLOS Medicine examined over 122,000 patients and found that the higher an individual’s level of cardiorespiratory fitness (CRF), the greater their survival rate. Notably, this benefit applied across all ages, particularly among older adults and individuals with high blood pressure. Importantly, no upper limit to the survival benefit was found—the fitter the individual, the greater the longevity advantage.
Heart disease remains the leading cause of death worldwide, and cardiovascular exercise is the ultimate prevention tool. The study revealed there was no threshold –suggesting that physical activity is not only associated with a lower risk of cardiovascular disease, but the greatest benefit is seen for those who are active the most.
Functional Training and Longevity
Recent studies provide compelling evidence of the effectiveness of functional training in supporting active aging. A comprehensive study found that older adults who engaged in functional training for just 12 weeks saw significant improvements in their physical functioning, balance, and strength, with many participants reporting a marked improvement in their ability to perform daily activities without assistance.
“Getting up off the floor is skill, not just a simple movement,” says Dr. Intelofer, “It demands strength, balance, and motor control, the exact same qualities that keep us moving confidently through life, preserving our independence.”
Another important 2024 study examined the impact of functional training on cognitive health. The study found that older adults who engaged in functional training experienced not only physical improvements but also cognitive benefits, including better memory recall and problem-solving skills. This may be due to the complex movements and coordination challenges involved in functional training, which stimulate brain activity.
Mental Health and Social Benefits of Exercise
Beyond its physical benefits, exercise plays a crucial role in mental health. Researchers at the University of South Australia found exercise to be a mainstay approach for managing depression in a study that showed physical activity is 1.5 times more effective than counselling or the leading medications. The review was the most comprehensive to date, encompassing 97 reviews, 1039 trials and 128,119 participants. It shows
that physical activity is extremely beneficial for improving symptoms of depression, anxiety, and distress.
Exercise Guidelines for Longevity
Current health guidelines recommend:
• 150–300 minutes (about 10 hours) per week of moderateintensity aerobic activity (such as walking, swimming, or cycling) or 75–150 minutes (about 5 hours) of vigorous-intensity exercise.
• At least two days per week of muscle-strengthening activities targeting all major muscle groups.
A study published in the journal Circulation, found that exercising two to four times beyond the minimum vigorous physical activity recommendations led to a lower risk of death from cardiovascular disease. In fact, those who worked out two to four times above the moderate physical activity recommendations— about 300-599 minutes (about 20 hours) each week—saw the most benefit with a 26-31% lower all-cause mortality and a 28-38% lower risk of cardiovascular disease mortality. On top of that, there was an observed 2527% lower risk of non-cardiovascular disease mortality.
Matrix Fitness Canada offers comprehensive fitness solutions for longevity! To find out more go to Matrix Fitness Canada
In 2001, Johnson Health Tech launched Matrix to bring premium fitness equipment to the marketplace. Fueled by cross-cultural collaboration, today Matrix offers a complete line of cardio, strength, and group training equipment for health clubs, luxury resorts, and collegiate athletic teams, plus club-quality equipment reimagined for the home. Matrix is the proud sponsor of the Fitness Industry Council of Canada.
LONGEVITY THROUGH FITNESS & COGNITIVE TRAINING
By Dr. Loïse Perruchoud, PhD
In Canada, 19.3% of the population is 65 or older and by 2030, that number will surpass 20%. Many older adults are planning for the next 20 years, aiming to stay active and independent. Trainers are uniquely positioned to guide them toward these goals.
Older adults are motivated to learn how to move safely and with purpose. They bring with them rich life experiences, having grown up during pivotal times like the rise of the civil rights movement, the excitement of the Space Race, and the cultural shifts of the 1960s and 1970s. Understanding these experiences can help you connect with them, tailoring programs that resonate with their values of independence, community, and staying engaged.
Debunking Myths About Aging
Here are common myths about aging - and the truths you should know:
1. Myth: Exercise is dangerous for older adults, and they should not lift heavy weights.
EXERCISES FOR A
• Sit-to-Stand with Word Recall: Transition from sitting to standing while naming cities, provinces, or countries alphabetically.
SIT-TO-STAND WITH WORD RECALL
Benefits: Strengthens leg muscles and improves cognitive recall.
While performing a sitto-stand, think of a place starting with A, then B, then C,...
Truth: With proper guidance, older adults can safely build strength. Many of my female clients now lift at least 20, 30 and even 40 lbs. within a year of training, which is important because resistance training improves bone density, reduces fall risk, and enhances mobility.
2. Myth: Aging leads to inevitable decline.
SIT-TO-STAND WITH WORD RECALL
Truth: While aging can bring reduced muscle mass and slower reaction times, exercise helps offset this by improving strength, balance, and cognitive function.
While performing a sitto-stand, think of a place starting with A, then B, then C,...
3. Myth: Pain is normal with aging.
Truth: Chronic pain is not inevitable. Tailored exercise often reduces pain in most of my 70+ clients.
A
Maximizing Longevity with Dual-Tasking
Combining physical activity and cognitive training (aka dual tasking) provides maximum benefits for older adults. Engaging both the body and mind enhances overall function, helping clients build strength, balance, and mental sharpness. This approach also stimulates the brain’s ability to adapt and grow, known as neuroplasticity, creating a solid foundation for long-term health.
Regular exercise lowers dementia risk by up to 38%, improves mobility through balance training and reduces anxiety and depression by releasing endorphins and regulating cortisol levels. These benefits empower older adults to maintain independence and enjoy life.
Effective Exercises for Active Aging
Incorporating physical and cognitive exercises into your training programs offers older adults the tools they need to maintain independence, improve mobility, and sharpen their minds. Here are some dual-tasking exercises you can use with your clients.
SINGLE-LEG STANCE WITH BALL TOSS
EXERCISES FOR ACTIVE AGING
• Marching While Counting Backwards by 3s: March in place or while walking, counting backward from a given number by threes.
MARCHING WHILE COUNTING
Benefits: Enhances cardiovascular fitness and mental agility.
SINGLE-LEG STANCE WITH BALL TOSS
While marching, count backwards by threes starting from 173.
Toss a lacrosse or tennis ball from left to right, while standing on one leg. Keep f f t fl f r added stability
173, 170, 167, 164,...
BLOCK TAPS WITH COLOUR CUES
Alberta, Banff, Canada, D,
lberta, Banff, Canada, D,...
OR ACTIV
• Single-Leg Stance with Ball Toss: Balance on one leg while tossing a ball from your right to your left hand. Keep the free leg on the floor for added stability.
Benefits: Improves balance, hand-eye coordination, and spatial awareness.
SINGLE WITH
MARC
Toss a lacrosse right, while stan free foot on floo
While marching backwards by t starting from 17
• Block Taps with Colour Cues:
Set up a yoga block in front of your client. Give verbal cues (e.g., “When I say red, touch the block with your right foot, when I say blue, touch the block with your left foot”) and have clients tap accordingly. Add other colours as distractions.
BLOC COL
Benefits: Sharpens reaction time, processing speed, and coordination.
The trainer call the block and b block.
BALANCE AND MOBILITY ACTIVITIES FOR OLDER ADULTS
THIS IS AN EXCERPT FROM ABLE BODIES BALANCE TRAINING 2ND EDITION WITH HKPROPEL ACCESS BY SUE M. SCOTT.
BALANCE AND MOBILITY ACTIVITIES MAKE UP THE LION’S SHARE OF THIS BOOK. ACTIVITIES IN THIS PART OF THE ABLE BODIES TOOLBOX ARE FIRST DIVIDED INTO TWO COMPARTMENTS OF BALANCE: SENSORY TRAINING AND AGILITY OR MOBILITY TRAINING.
Each compartment is further divided into subcompartments with their own activities. These subcompartments are particularly useful for personal training. For group training, a multifaceted program works best as it offers broader benefits. Instructors should select a variety of progressive activities from each component to ensure there is something for everyone. All activities
in each section progress from easy to more difficult, as much as possible. Instructors can start at the beginning of each subsection and work their way through to address specific needs. Other suggestions for selecting activities are provided next.
Themes
Consider building activities around themes, such as gait training, Belly Button Training, Walk the Line, and Rhythm and Moves (chapter 8), or Games (chapter 9). Or focus on visual, vestibular, or somatosensory training. Tying activities to a theme creates cognitive links to the activity by providing multiple pathways for learning. Later, the instructor will be able to tie these themes to other activities and balance challenges.
Variety
Variety is important. Offering a variety of components is what makes ABLE Bodies multimodal. Instructors can choose to add variety over several classes or during one class. For example, pick two balance ideas: one from visual activities (tandem walking or balance pads to encourage use of visual targets) and one from vestibular activities (dimming the room or using head movements). On another day, pick activities from two other areas. Isolating and engaging different sense receptors and balance systems uses variety to improve overall function and balance.
Ability
Training by ability has risks and benefits. Instructors are responsible
for making appropriate training choices and supervising participants, which should guide their choices in balance training. Like Goldilocks and the Three Bears, the activities should not be too hard or too easy, but just right. Participants do not want to be bored by activities that are too easy or scared by activities that make them anxious. Both instructors and participants must consider the challenge to be safe, doable, appropriate, and purposeful. For group training, aim for activities to be somewhere in the mid-range of class ability. Zoom in to modify activities if participants appear overwhelmed or add more challenge if they seem ready. Watch their body language and listen to their comments. Consider splitting classes into two levels. Or split one class, with two
groups each doing slight variations. If for any reason a participant refuses a turn or an activity, instructors should respect that choice. To be maximally effective when training by ability, the activities should have a purpose that participants value and should be doable but challenging. Effort connects mind and body and garners better results in learning and performance.
Class Size
For large classes, take turns doing most balance challenges. Taking turns adds a fun social component and gives participants little breaks. While participants rest between turns, they watch, reflect, laugh, and learn from each other. They plan how they will do the activity (which is excellent for cognition). Instructors may notice
Order using code HKCFP and save 20%
that people almost always try a little harder during their turn when others are watching. Any time participants give their best effort, this is a win-win.
Copyright © 2025 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at canada.humankinetics.com/ or by calling 1-800-465-7301.
THE ‘BUZZ’ AROUND CAFFEINE
THE SCIENCE, BENEFITS, AND RISKS OF CAFFEINE IN SPORT
By Madeline Herbers, Sports Performance RD
DID YOU KNOW THAT MARCH IS NATIONAL CAFFEINE AWARENESS MONTH? REIGNING AS THE WORLD’S MOST POPULAR PSYCHOACTIVE SUBSTANCE, CAFFEINE IS KNOWN TO FUEL THE DAYS OF MILLIONS.
In fact, it is estimated that in Western countries ~90% of adults consume some form of caffeine every single day. While consumption is often driven by the need for a quick energy boost, caffeine can serve a unique purpose as an ergogenic aid within athletics. Caffeine itself is one of the most
studied supplements in the world, with evidence of its performance-enhancing qualities dating back centuries. The supplement industry has seen a mass expansion of caffeinated products throughout the past two decades including energy drinks, pre-workout powder, gels, chews, and even gum.
However, with the benefits of caffeine becoming more widely recognized, so does the need to approach it with care.
The Science of Caffeine in Athletics
So, what is behind that energizing ‘buzz’? On a physiological level, caffeine works by blocking adenosine receptors in the central nervous system (CNS)—the neurotransmitter that signals fatigue to the brain. This mechanism is what allows caffeine to promote alertness, focus, and a reduced sense of fatigue. This cascade of events occurring in the CNS can have tremendous outcomes for athletes including reduced fatigue, prolonged endurance, and improved cognition.
More Caffeine = Less Pain?
It does not stop there—caffeine has also been shown to reduce the perception of pain in the CNS, enabling athletes to push harder and exceed their limits. But is this truly a benefit, or could it be a hidden risk? While a lower pain perception may allow athletes to break through barriers, it can also make it harder to gauge overexertion. This inability to accurately assess fatigue puts athletes at a much higher risk of overuse injuries including stress fractures, bone breaks, or muscle tears. This heightens the need for athletes to approach caffeine ingestion with care, balancing the benefits without the risk of overexertion and injury.
Where Does Caffeine Come From?
With the mass expansion of the supplement industry, caffeine can be found in a variety of forms outside food including powders, energy drinks, gels, and even dissolvable mouth strips! But are they all equal? With such a widespread assortment of caffeinated products on the market, the dose can vary dramatically from item to item. In addition to this, the rate of absorption between products can vary profoundly. For example, a caffeinated gum may produce quicker effects than a capsule or a powder
Dosing Guidelines
According to Health Canada, adults (18+) should not exceed 400 mg of caffeine per day (~1 large coffee), with variations seen in conditions such as athletics or pregnancy. For athletes, understanding safe dosing is
critical for maximizing performance while also minimizing the risks of overconsumption. The recommended caffeine dosage prior to activity is typically between 3-6 mg/kg of body weight. For example, an 80 kg athlete’s recommended intake would range from 240 – 480 mg per day, equating to ~1 cup of coffee. Timing of caffeine dosages are largely individual, therefore working with a Sports Dietitian is key for high-performing athletes.
Risks of Overconsumption
Is more always better? Not when it comes to caffeine! It is recommended that athletes not exceed 9 mg/ kg per day, as excessive caffeine intake can lead to negative outcomes including dehydration, insomnia, heart palpitations, overuse injuries, and sleep disruptions – of which can all lead to long term health implications well beyond athletics.
Does Caffeine Affect Everyone the Same?
Like most supplements, individuality is key when it comes to caffeine’s effectiveness. Factors such as genetics, habitual intake, and overall sensitivity can influence how an athlete responds to caffeine. For those who are not regular consumers, it is important to start with a low dose and monitor tolerance as side effects may be more likely.
What is more, research has shown that caffeine can provide performanceenhancing benefits not just for highly trained athletes, but for those who are new to the fitness world as well. For professional athletes, caffeine is a wellknown ergogenic aid. However, studies have also demonstrated that even untrained individuals, such as weekend warriors or casual gym-goers, can experience significant benefits from caffeine.
Common Myths About Caffeine Debunked
• Natural Sources of Caffeine Are Better for You – False! Whether caffeine is derived from natural or synthetic forms, the body processes it the same way. Both types of caffeine are chemically identical, so there is no reason to worry about differences in effect. The key factor is the amount consumed,
not its source.
• Caffeine Can Stunt Your Growth –False!
There is no scientific evidence to show that ingestion of caffeine can prevent growth. However, excessive consumption can have an impact on bone health!
• Caffeine Does Not Have Any LongTerm Benefits – False! New research is emerging in which long-term benefits of moderate coffee intake are explored. This includes improved endurance, lower risk of stroke, and even improved cardiovascular health
CAFFEINE CONTENT IN COMMON FOODS AND SUPPLEMENTS
8oz Brewed Coffee: 96 mg
8oz Cola: 33 mg
1 Scoop Pre-Workout: 150-300 mg
30mL Espresso Shot: 63 mg
8oz Energy Drink: 79 mg
Caffeinated Sports Gel: ~100 mg
8oz Black Tea: 48 mg
60mL Energy Shot: 200 mg
Madeline Herbers, BSc RD, is a Sports Performance Registered Dietitian and owner of Herbers Nutrition Consulting in Edmonton, AB. She works with athletes of all levels, from beginners to professionals, optimizing performance and recovery with evidence-based nutrition strategies. A former professional dancer, Madeline’s unique background enhances her approach to fueling athletic excellence and achieving optimal results.
FIGHTING AGE-RELATED MUSCLE LOSS
PLANNING FOR PREVENTION AND PRESERVATION OF MUSCLE OVER 30
By Leyla Story, BHSc, BASc, MHSc, RD
SARCOPENIA, OR AGE-RELATED MUSCLE LOSS, IS A GRADUAL LOSS OF MUSCLE WHICH CAN AFFECT AN INDIVIDUAL’S ABILITY TO BE MOBILE, WALK, AND INCREASE THEIR RISK OF FALLS.
Therefore, preservation of muscle mass is important as your client population ages. However, this is not just a senior issue - we start to lose 3-5% of muscle mass per decade starting in our thirties. It is therefore important to start thinking about this when working with any client over 30 as you will want to start incorporating a plan for the prevention of loss and the preservation of muscle into their exercise regime.
Exercise is Key
Nutrition will play a factor, (as described in more detail below) but must be combined with exercise to have maximum benefit and effect. For optimal preservation of muscle, resistance and strength training exercises should be incorporated into the overall fitness plan. Work with your clients to determine their goals but to also help them understand the importance of ‘futureproofing’ their bodies through resistance and strength training.
Protein Can Help with Muscle Preservation
Appetite can sometimes decrease as we age and so ensuring that your clients are getting an adequate amount of protein in their diet is a good place to start before considering any additional supplement strategies. At minimum, 0.8 g/kg/day is required and might be a good starting point for clients who are not currently meeting this. You can suggest that your client consult a Registered Dietitian in their province for a nutrition evaluation to determine their current intake levels.
However, clients who meet this minimum requirement may benefit from a slightly increased intake. The expert panel of the Society for
Sarcopenia, Cachexia, and Wasting Disease recommends around 1.01.2 g/kg/day. This is because, as we age, it becomes harder for the body to break down protein into amino acids and make protein for use in the body, a condition known as anabolic resistance, therefore increasing protein intake has been found to be beneficial for some individuals. Protein should be consumed throughout the day and not concentrated only at one meal.
... HELP [CLIENTS] UNDERSTAND THE IMPORTANCE OF ‘FUTUREPROOFING’ THEIR BODIES THROUGH RESISTANCE AND STRENGTH TRAINING.
Adding chicken, salmon, Greek yogurt, and beans are all notable examples of a foods-first approach to meeting protein needs. However, if your client is struggling to meet their requirements with food alone, a protein powder can be considered as a strategy to incorporate into their diet. Help your clients choose the right protein powder by making sure that they look for ones with an NPN (Natural Product Number) which means that the formulation and label have been approved by Health Canada. Some powders may also have additional certifications like, Informed Sport or NSF Certified for Sport which ensures that the product is third party tested and contains no contaminants. These additional assurances are becoming increasingly important as e-commerce has allowed us to purchase products not necessarily intended or approved for Canadians.
Consider Creatine
Creatine provides the muscles with energy and is naturally made by our liver. Studies suggest that it can have
a beneficial effect for the types of physical activity that require short bursts of energy and the consensus in the scientific community is that creatine supplementation has use not just for a variety of sports but also for those engaging in strength training, including by older adults. This can be a particularly helpful addition for your clients 30 years of age and older as they begin to slowly lose muscle mass each decade. Some studies are also showing benefits to the older adult in ways that reach beyond increased strength and muscle mass, such as positive cognitive impacts and enhanced glycemic control.
Work with your client to determine timing however, as one study showed that the most beneficial timing of creatine supplementation was post-exercise, with a greater increase in lean tissue mass. See the International Society of Sports Nutrition position stand on creatine for more in-depth information on dosage and usage.
The safety of creatine supplementation has been well documented but as with any supplement, encourage your clients to consult or inform their physician of any new addition to their diet in case there are contraindications to any medications that they take.
You play a key role in helping your clients fight back against age-related muscle loss, and it is never too early (or too late) to start.
Leyla Story is a Registered Dietitian based in Toronto. She has a MHSc in Nutrition Communication and is the recipient of the Marian Rosalie Good Award for Excellence in Knowledge Translation (2021). She works in the food and beverage industry and with athletes in a variety of sport disciplines.
BOOST LONGEVITY WITH BOX BREATHING
IMPROVE FITNESS AND WELL-BEING WITH BREATH WORK THAT DELIVERS CALM
AND FOCUS
By Timothy Burgin
ANCIENT YOGIS DISCOVERED HOW THE BREATH AFFECTS THE MIND, EMOTIONS, AND ENERGY OF THE BODY. MORE ATHLETES ARE DISCOVERING HOW ANCIENT BREATHING PRACTICES CAN BOOST WELLNESS, PERFORMANCE, MENTAL FOCUS, AND LONGEVITY.
A technique known as box breathing is a simple yet powerful tool to
share with your clients to encourage slower breathing, mental calm, and increased concentration.
Box breathing involves inhaling slowly and deeply through the nose, holding the breath, exhaling slowly and completely, and then holding the breath again, all for an equal count of four. This pattern is repeated for several minutes.
Box breathing is becoming more widely used among athletes as a crucial part of their mental and physical training. LeBron James, Steph Curry, DK Metcalf, and other pro level athletes are known to practice conscious breathing techniques to counteract stress and maximize performance. Lauren Fendrick, an Olympian in beach volleyball, is a proponent of box
breathing, using it to help manage her oxygen saturation and support her recovery process.
How to Practice Box Breathing:
1. Sit Comfortably: Sit in a comfortable chair with your back supported and both feet on the floor to feel grounded and supported. You can also practice standing or lying down.
2. Inhale: Slowly inhale through your nose for a count of four. Feel your low belly rising with the inhalation to activate the diaphragm.
3. Hold: Hold your breath for a count of four.
4. Exhale: Slowly exhale through your mouth for a count of four.
5. Hold Again: Hold your breath again for a count of four.
6. Repeat: Continue this breathing cycle for several minutes.
Box Breathing Benefits
Box breathing has several benefits that can boost athletic performance, longevity, and overall health and wellness. Here are the main benefits of this breathing exercise:
• Increases Focus and Inner Peace: Box breathing helps boost focus and promote a calm mental state, even under high pressure situations. This equal patterned exercise helps athletes sharpen their concentration and enhance their alertness, which is crucial in high-performance environments.
• Improves Respiratory Function: Box breathing enhances lung capacity and the efficiency of gas exchange in the lungs. This allows oxygen to be delivered more efficiently to the muscles, enabling people to perform longer at higher intensities.
• Lowers Heart Rate: This technique naturally slows the breathing rate and encourages deep diaphragmatic breaths. By using the diaphragm more efficiently, you improve the oxygenation of the blood, lower the heart rate, and reduce stress on the heart.
• Improves Muscle Function: The relaxation response triggered by deep breathing techniques improves circulation, delivering more oxygen and essential nutrients to the muscles. This can enhance muscle function and overall physical performance.
• Reduces Stress and Blood Pressure: Box breathing activates the parasympathetic nervous system, which counteracts the body’s stress response and promotes a state of calm and relaxation. This helps lower stress levels and blood pressure, promoting cardiovascular health, and contributing to overall longevity.
• Strengthens Emotional Regulation: Box breathing enhances emotional regulation and reduces anxiety and depression. This can help athletes manage the psychological demands of their sport, reduce the risk of burnout and mental health issues, and promote long-term well-being.
• Enhanced Recovery: Post-game or post-workout, box breathing can help athletes transition from a state of energy expenditure to energy production, aiding in the recovery of the nervous, muscular, and immune systems. Practicing box breathing during moments of low blood oxygenation promotes quicker muscle recovery.
• Reduced Cellular Hypoxia: Deep breathing techniques can help prevent chronic cellular hypoxia, a condition where cells do not receive enough oxygen. This has been linked to various agerelated health concerns and can accelerate the aging process. By ensuring proper oxygenation, box breathing can help mitigate these effects.
Box Breathing Tips
• Regular Practice: Practice box breathing regularly to make it a habit and improve its effectiveness. Find ways to incorporate it into your daily routine.
• Focus on Deep Breathing: Make sure you are taking deep diaphragmatic breaths by feeling your stomach rise and expand rather than just your chest.
• Adjust the Speed: Experiment with different counting speeds to find what feels comfortable for you. Avoid counting so slowly that you feel lightheaded or are straining and tensing.
• Use Visualization: Visualize tracing the shape of a box with each portion of the breath. Start at the top left corner and inhale as you draw a line to the right, hold your breath as you draw a line down, exhale as you draw a line to the left, and hold your breath as you draw a line back up to close the box.
• Start Small and Build Up: Begin with short sessions, 30-60 seconds, and gradually increase the duration as you become more comfortable with the technique.
Timothy Burgin is a Kripalu and Pranakriya trained yoga instructor, who founded YogaBasics.com in 2000. He has authored two yoga books and has written over 500 articles on the practice and philosophy of yoga.
MIND BODY
YOGA FOR LONGEVITY
ADDRESSING ALL LAYERS OF SELF TO FEEL OUR BEST
By Lisa Greenbaum
WHILE LONGEVITY IS OFTEN DESCRIBED AS LIVING A LONGER AND HEALTHIER LIFE,
THERE ARE MANY LAYERS THAT WILL HELP US ACHIEVE THIS.
Within the fitness industry, this is often addressed through improving strength and mobility, cardiovascular health, and stress resiliency. These are certainly important components, but to truly feel our best we need to address all layers of self: our physical bodies, energetic bodies, psychoemotional bodies, wisdom-intellect bodies, and bliss bodies, also known as the koshas within yoga.
All practices in yoga allow us to connect and create shifts within these layers or koshas to feel our best, now and in the future. The physical body is often the easiest for us to manage as it involves our physical health, exercise (asana/ poses in yoga) and what we eat. The energetic body is quickly gaining more attention with an increased focus on sleep cycles and recovery to maximize performance. We also add our pranayama/breathwork practices here to improve VO2 max and oxygen saturation.
I recognize at this point I am not really sharing anything new. Yoga classes have been offered within our fitness facilities and studios for over 30 years because of these important benefits. Yet, when we practice yoga regularly there is so much more happening than just the physical and energetic shifts. This is the power of this practice, and the more we understand the philosophy behind the practice, the more we will be able to connect to these multi-layered benefits.
So, why yoga over any other form of exercise? Because it brings us closer to our true Self. Yoga confronts our inner dialogue, changing our perception and way of thinking. Yoga asks us to move through our emotions, to process our trauma, and to stand in our truth. We address our psycho-emotional body because when we do not process our emotions, they become trapped and
toxic to our system. Walls go up that prevent us from fully experiencing life, and how does this promote longevity? Whether we are practicing asana, pranayama, or meditation, we shift stagnate energy, release blocks, and emotions will rise to the surface, allowing them the opportunity to be processed and cleared.
We must, however, also look at how we are practicing. The modern evolution of yoga has become like a game of broken telephone. So much is lost when we treat and teach yoga like another fitness program, or when it gets lumped in with “mind-body” when it is so much more than that. With so many styles of yoga out there today, it should be practiced in tandem with the rest of your exercise/recovery regime, not instead of it. If you are already doing a heavy weight workout and Pilates for your core, your yoga should be about ease, mobility, and developing your meditative mind, rather than something else you need to recover from.
SO MUCH IS LOST WHEN WE TREAT AND TEACH YOGA LIKE ANOTHER FITNESS PROGRAM ... WHEN IT IS SO MUCH MORE THAN THAT.
Yoga teaches us to be fully present - to acknowledge all aspects of self, whether in light or darkness. This is not to say that all of us need an emotional purge, nor is this about toxic positivity under the guise of optimism, but this is why so many look to yoga as a source of healing during challenging times. When we take that time for ourselves consistently, to be present, to be aware of how we feel through all layers of self, we will also start to experience more clarity of mind, our thoughts feel more organized, we are less reactive, and more thoughtful in our response. This connects us to our wisdom-intellect body, and as all these layers of self align we naturally connect to our bliss body, where everything feels right. Where we are
most connected to ourselves and to those around us.
The experience of unity consciousness or connecting to bliss body (characterized by a sense of oneness, love, compassion, and respect for all things) is how I think longevity should best be addressed, and to get here we need more than good habits around exercise, eating, sleep, recovery, and managing stress. We need all that yoga offers.
This is one of the reasons that I created the Yin+Restore program, an essential element of the offerings at Sangha Yoga Collective. It is a gentle, flowing practice focused on breath and recovery that can be practiced by anyone, no matter their age or fitness level. It helps us release the inner line of tension trapped within our fascia, to ease physical and psychoemotional pain. Within this class we practice vagal toning and turning on the parasympathetic nervous system, helping us process stored trauma and improving overall stress resiliency. Adding this class, or one similar, is the missing link to longevity.
Want to try Yin+Restore? This class is offered as a live/virtual class every Thursday at 7:00 p.m. EST. Use code canfitpro and get your first class FREE. Register here
Lisa Greenbaum, E-RYT 500 + C-IAYT is the founder of Sangha Yoga Collective, a trauma informed and philosophy first Yoga Education School offering 200 + 300-hr YTT certifications across Canada. Lisa is an awardwinning presenter and change maker with 20+ years of industry experience.
INSTRUCTEUR DE COURS EN GROUPE
OSEZ LA TENDANCE
5 STRATÉGIES POUR FAVORISER LE VIEILLISSEMENT ACTIF DANS VOS COURS
Par Marie-Eve Ricard
DANS UN MONDE OÙ L’ESPÉRANCE DE
VIE CONTINUE D’AUGMENTER, VIEILLIR NE SE RÉSUME PAS À UN SIMPLE CHIFFRE.
Pour nous, professionnels du conditionnement physique, c’est une occasion de transformer positivement la qualité de vie des individus. Mais qu’entend-on vraiment par “vieillir actif.ve” et “vieillir en santé”, et comment ces concepts peuvent-ils favoriser une longévité épanouie et durable?
La différence : vieillir actif.ve, vieillir en santé et longévité
Vieillir en santé implique d’éviter ou de retarder l’apparition des maladies chroniques grâce à de bonnes habitudes de vie. Cela englobe une alimentation équilibrée, une activité physique régulière et une gestion efficace du stress.
Vieillir actif.ve, quant à lui, va au-delà de l’absence de maladie : c’est être en mouvement, participer à des activités sociales et physiques qui nourrissent le corps et l’esprit. C’est une approche proactive pour préserver l’autonomie et vivre pleinement chaque journée.
Enfin, la longévité représente le cadre global : c’est le résultat d’un mode de vie où vieillir actif.ve et en santé deviennent des piliers essentiels pour prolonger les années en pleine capacité, et surtout, en pleine liberté.
Voici cinq stratégies efficaces à intégrer dans nos cours pour favoriser un vieillissement actif et en santé de nos participant.es :
1. Célébrer la résilience et la force intérieure.
La résilience est l’un des plus grands atouts pour un vieillissement actif et en santé. Ce n’est pas l’âge qui détermine la capacité à rester dynamique et engagé, mais la force intérieure et la volonté de continuer à se dépasser. Rappelez à vos participant.es que chaque défi surmonté, qu’il soit physique ou mental, renforce leur capacité
à vieillir activement. En célébrant leur résilience, vous les aidez à adopter une vision plus positive du vieillissement et à prendre conscience que, peu importe l’âge, ils sont capables de continuer à progresser, à se renforcer et à vivre pleinement.
2. Privilégier les activités de renforcement.
Proposez des exercices qui renforcent les muscles stabilisateurs, comme les squats sur une surface instable ou se tenir en équilibre sur une jambe. Ces exercices aideront à prévenir les blessures et à maintenir une bonne posture.
EN CÉLÉBRANT LEUR RÉSILIENCE, VOUS LES AIDEZ À ADOPTER UNE VISION
PLUS POSITIVE DU VIEILLISSEMENT ...
3. Favoriser la flexibilité et la mobilité. Pour maximiser la liberté de mouvement et prévenir les raideurs articulaires, intégrez des exercices de mobilité et d’étirement à des moments clés de la séance. Ces mouvements mobilisent les articulations en plus de recharger l’énergie des participant.es. À la fin de la séance, consacrez une période importante aux étirements statiques ciblés pour améliorer la souplesse, favoriser une bonne posture et permettre à vos participant.es de bouger plus confortablement au quotidien.
4. Adopter un langage positif et inspirant.
Adopter un langage positif et inspirant est une stratégie essentielle pour motiver vos participant.es à bouger tout en valorisant chaque étape de leur parcours. Cet état d’esprit les encourage à se dépasser et à investir dans leur bien-être, ce qui contribue directement à des résultats tangibles tels qu’une meilleure santé physique et mentale, un regain d’énergie, un sommeil de qualité et une autonomie
prolongée.
5. Intégrer des entrainements en plein air.
Les entrainements en plein air jouent un rôle clé dans le vieillissement actif et en santé. Ils stimulent les fonctions cognitives, atténuent le stress et favorisent un bien-être mental durable. L’exposition à la nature, à la lumière naturelle et à l’air frais favorise également la production de vitamine D, essentielle pour des os solides, tout en renforçant le système immunitaire. De plus, les exercices en plein air sollicitent davantage les muscles stabilisateurs qui contribueront à améliorer l’équilibre, prévenir les chutes et contribuer à une plus grande autonomie au fil du temps.
Ensemble, cultivons l’art de vieillir activement
Vieillir activement, c’est une réalité que nous vivrons tous et en tant que professionnel. Les de du conditionnement physique, nous avons le pouvoir d’influencer positivement ce parcours. Chaque séance est une occasion d’accompagner nos participant. es vers un vieillissement en pleine santé, où chaque mouvement et chaque encouragement nourrit leur bien-être. En intégrant des exercices adaptés, un langage inspirant et un environnement favorable, nous leur permettons de préserver leur énergie, leur mobilité et leur autonomie. Ensemble, cultivons l’art de vieillir activement!
Marie-Eve
Ricard, entrepreneur dynamique, agile et polyvalente avec un baccalauréat en éducation physique et à la santé, possède plus de 20 ans d’expérience dans le conditionnement physique. Elle excelle dans les cours en groupe en virtuel, en entreprise et sur l’eau (SUP). Lauréate du prix « Impact dans l’industrie » pour canfitpro, elle partage avec passion son expertise avec un dévouement exceptionnel.
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