canfitpro Official Magazine | May/Jun 2022 by canfitpro

May/June 2022

The Official Magazine

2022 GLOBAL CONFERENCE & TRADE SHOW Conference August 10-14, 2022 Trade Show August 12-13, 2022

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INFLUENCING A CULTURE OF BELONGING: PART 2 OUTDOOR FITNESS - BIGGER THAN BOOTCAMP BUSINESS LESSONS FROM KENYAN RUNNERS THE NUTRITION GAP: WHAT’S MISSING IN OUR DIETS

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CONTENTS 74

DIVERSITY & INCLUSION

26 Marketing Weight-Neutral Fitness

Support your clients and grow your business with a focus on the things you can control WOMEN & LEADERSHIP

54 Influencing a Culture of Belonging part 2

COVER

Helping women leaders discover their place in fitness and their ability to influence

29 30 31 32 37 38 40 41

BUSINESS

Opening Ceremonies Closing Ceremonies Sponsors Intensives Tracks Description 8th Annual Women Who Influence Schedule at a Glance

BUSINESS LESSONS FROM THE KENYAN RUNNERS

4 specific training habits that can fast track your fitness business success

With so many benefits, teaching and training in the great outdoors is a no-brainer MEDICAL FITNESS

72 WHY MEDICAL FITNESS?

Fitness professionals are essential in the development of the medical fitness concept PRE/POST NATAL

74 Return to Run Postpartum

THE NUTRITION GAP: WHAT’S MISSING IN OUR DIETS?

TRAINING

FITNESS INDUSTRY RECOVERY

THE PERFECT COMBO - OUTDOOR FITNESS

The most embarrassing moment of my life

Manage your online profile

NUTRITION

YOUR DIGITAL BUSINESS CARD

WHAT WILL THEY CALL YOU?

This summer, outdoor exercise is no longer a pandemic coping mechanism but a refreshing complement to indoor exercise

Success Starts with Confidence…Which May Start as a Lie

BUYING INSURANCE FOR YOUR SMALL BUSINESS: THE INS AND OUTS

GET THE MOST OUT OF OUTDOOR WORKOUTS

Exercises to prepare postnatal clients for the rigors of running

Unique ideas for class types and key business building tips

Boost Your Business with Family Fitness

FITNESS BUSINESS JOURNAL

64 PROPER EXERCISE POSTURE TO PREVENT INJURIES Posture corrections for five common gym exercises

66 Outdoor Fitness - Bigger Than Bootcamp Rethinking outdoor activity to provide a variety of options for trainers and clients

4 tips to help your clients avoid nutrient shortfalls

80 LE VIDE ALIMENTAIRE : QUE MANQUE-T-IL À NOTRE ALIMENTATION ? 4 conseils pour aider nos clients à éviter les carences en nutriments EXCERPT

82 USING SOCIAL MEDIA TO GROW YOUR BUSINESS This is an excerpt from The Walking Solution, by Lee Scott & Michelle Stanten REGULARS

NOTE FROM COO

UPDATES

PRO TRAINER SHOWCASE

MEMBER SPOTLIGHT

canfitpro May/June 2022

Note from the COO Photo Credit: Dawn Bowman

May/June, 2022

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 Doris Li, dli@canfitpro.com Certification Operations Manager Barb Pontes, bpontes@canfitpro.com Events Experience Manager Nicole Delorme, ndelorme@canfitpro.com

How Will You Take Action in 2022? When preparation meets opportunity, those who are ready will have more courage to take action and rise. Leaders are not born; they are made by hard effort and by showing commitment and passion to their purpose and vision. It is well known that leaders have a bias for action, a willingness to learn and a desire to connect with other motivated leaders. canfitpro is here to Welcome Back our members and industry friends to our Global Conference & Tradeshow in Toronto, August 10-14th. Within this issue of canfitpro Magazine, you will find the official GLOBAL conference schedule for both our in-person and online events. Whether you decide to join us in-person or online, there are opportunities for everyone to network with your friends and industry peers, connect with likeminded professionals and learn from the world’s top experts in business, leadership, technology, wellness, nutrition, medical fitness, personal training, group fitness, mind-body, and MO’re! Back by popular demand is Women Who Influence and the Business & Leadership Summit. Both the Opening and Closing Keynote Ceremonies will be live-streamed to help connect our in-person and online delegation. Check out our event “Schedule At a Glance” on pages 41-53 or go to www.canfitpro.com/global to view online. There is no reason not to register and even more reasons to ensure that you do. Earn 12 CECs (Continuing Education Credits) and renew your CPR on the weekend, to stay certified for the next two years. Visit the tradeshow live and in-person to witness industry innovations that we have all missed in the last two years and reconnect with industry peers and like-minded leaders. You never know who you will meet, what door will open, or opportunity will come your way, unless you show up. When I think back to my very first global industry conference, I realize that it was that single event that changed the course of my career forever. Within six months of attending that conference, I left my full-time job to travel abroad. Upon my return, I decided to leave what was once my dream career to pursue a full-time opportunity in the fitness industry. I have never looked back, and I am so grateful for that experience as it presented an opportunity for me to courageously pursue and create a rewarding 30-year career and work with the most incredible leaders, some of whom I met at this same event. Leadership, personal and professional development, will help to set you apart from the competition, open doors to new opportunities, and strengthen you and your company’s brand. The future of work will require professionals across all levels of the industry to develop a broader set of skills and a willingness to become more inclusive in thought, action, and influence. Investing in your own learning, and that of your team, will reward you for years to come. My story is proof of what is possible when you choose to take action. I look forward to seeing you again or meeting you for the first time in August!

Maureen “Mo” Hagan Chief Operating Officer 4 canfitpro May/June 2022

Senior Account Manager, B2B Sales Bill Loker, bloker@canfitpro.com Member Experience Manager Fatima Sunga, fsunga@canfitpro.com

Fitness Advisory Panel Leslee Bender Carl Carter Deidre Douglas, EdD Stephanie Dupuis Suaad Ghadban Daniela Goode Alisa Herriman Sara Hodson Nathalie Lacombe Sheldon McBee Lorne Opler Simone Samuels Vyshnavi Sivakumaran Jeff Tiessen 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 membership, conferences, and Canadian fitness resources. canfitpro is a division of Canadian Fitness Professionals Inc. Canada Post Canadian Publications Mail Sales Product Agreement No. 40783518 - Return Postage Guaranteed

2022 GLOBAL CONFERENCE & TRADE SHOW

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canfitpro UPDATES canfitpro is proud of our staff and their commitment to helping you, our valued members, be successful. Our staff come from diverse and varied backgrounds and bring a wealth of knowledge, expertise and experience to their roles. about yourself? I enjoy listening to music and have a passion for learning the art of it. I play different instruments and I also enjoy dancing.

to help me cope with stress. Along with exercises, I also pay attention to my daily nutrition goals such as keeping track of my daily intake in calories, protein, etc.

How long have you been working at canfitpro? Six months.

Are you a Fitness Professional (e.g., personal trainer, group fitness instructor)? With my Fitness and Health Promotions diploma, I would be considered a Fitness Professional. I utilize my knowledge to help others in reaching their fitness goals by giving them exercise tips as well as building healthier habits in everyday life.

What is your role and what do you do for canfitpro? I am a Senior Member Experience Advisor. I help canfitpro members with their inquiries and provide solutions to achieve member satisfaction.

Name: My full name is Lorenz Nikko Viloria Dizon. Although my real first name is Lorenz, I grew up with people calling me Nikko. Country of birth: I was born and raised in the Philippines until I was 10 years old then moved to Canada. Cultural background: My cultural background is Filipino. What is your favourite food or recipe? In general, I enjoy a high-protein meal such as a nicely made medium-rare steak. My favourite Filipino dish is called “caldereta”. What is your favourite holiday? My favorite holiday would be Christmas. I enjoy the time spent together with friends and family and the thought of giving, along with the beautiful lights and decorations. What is one fun or interesting fact you can share

Why is what you do with canfitpro important to you? As a fitness and health enthusiast myself, I enjoy assisting other people who share the same passion. I can share my knowledge and experience to help them complete their fitness journey by becoming certified with canfitpro. Which canfitpro core value most resonates with you? Cultivate a Passion for Fitness. My passion for fitness and health got me here and I plan on being a role model for others. What is your favourite form of exercise or physical activity? My favourite day at the gym would be push-day with my favourite exercise being bench press. I like to (no pun intended) “push” myself to my limit. Along with resistance training, I also enjoy cardio! I enjoy running and the feeling of endorphins releasing. I also started learning boxing which I am starting to find very enjoyable. How do you incorporate fitness into your life? I workout four to five times a week. I understand the importance of exercising as it doesn’t just help with physical health but also mentally, as I exercise

Do you hold a canfitpro certification? At this time, I am registered for the canfitpro Personal Training Specialist program. Wish me luck! After this achievement, I also plan on getting other canfitpro certifications such as being certified as a Fitness Instructor Specialist and Healthy Eating & Weight Loss Coach. What is your two-word WHY statement? My two-word WHY statement would be “You Can”. This statement especially applies to the fitness industry as we all have our specific target goals which we can achieve if we believe in ourselves. Always believe in yourself and never give up on your hopes and dreams because you can turn it into reality. What is your Super-Power? My super-power would be being able to produce fire out of my body. This is because when I exercise (or try to complete a task), I like to consider myself “fueled up”, finishing it while thinking to myself that I’m on fire! What do you want to be remembered for? I want to be remembered as an inspiration. To be someone that motivates people and inspires them to be better and to never give up on achieving their goals.

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canfitpro May/June 2022

PRO TRAINER SHOWCASE

SHARING A PASSION FOR HEALTH AND FITNESS Meet our PRO TRAINERS who champion fitness education in their communities

Sherill Buchan Windsor, ON Courses Taught: CPR How can CPR be impactful to everyday life? Learning how to do CPR can be impactful on your everyday life for so many reasons; you are able to recognize the signs/symptoms so you can take the appropriate actions and get the victim medical attention before their symptoms escalate, and you can notice the signs for yourself which can decrease the chances of you brushing them off as something else. What is the importance of renewing this certification each year? The importance of doing it every year is that you feel more prepared and comfortable every time you do it, you create muscle memory so that you can

8 canfitpro May/June 2022

do it without thinking. I initially started taking CPR because I became a Personal Trainer. I became a CPR PRO TRAINER because there were two choking instances with my daughter where I was the person running for help rather than saving her. There were people there that acted, but I wanted to be that confident person that knew she could save someone’s life if she needed to. When asked after where I was going when my daughter was choking, I responded, “to get help”. I did not have the skills nor the confidence to save her and I was not ok with that. Teaching CPR monthly has allowed me to build the skills and the confidence to save a life whenever I need to. Even taking CPR once a year will consistently build on your skills, knowledge, and confidence, so if you are ever presented with a situation like mine, you can jump into action rather than being the person running the other way

for help. What is your favourite part about teaching CPR? My favourite part of teaching CPR is knowing that I am empowering other people to also save lives.

Facebook - Sherrill Malott-Buchan www.refinefitness.ca

Amy Peters Hanley, SK Courses Taught: CPR What is your ‘why’ behind teaching the canfitpro CPR course? I am passionate about living a healthy life and encouraging others to do so too! My body has allowed me to challenge myself and explore the world in many ways. Because I am fascinated with health and how bodies work, I once considered becoming a paramedic. I found that I prefer the more proactive approach to health that is found in fitness. However, accidents still happen. I want to know what to do in an emergency AND I also want the people around me to be able to help. The more people we have with skills in First Aid and CPR, the better able we are to care for each other. How does having a valid CPR certification impact the fitness business that individual works in? Once when I was training a client, they passed out – and I froze. While I understand that it can be annoying to

Daniela Goode Thomas Mississauga, ON Courses Taught: CPR, PTS, FIS, FMA, HWL As a canfitpro PRO TRAINER, to what do you attribute your business success to? Running a business as a canfitpro PRO TRAINER has been extremely rewarding since I first started in 2012. I strongly believe that the success within my teaching business is a strong reflection of canfitpro’s professional curriculum and credibility as an organization, as well as the in-depth mentorship that I have received from other fitness professionals along the way. Having a background in Kinesiology and holistic wellness, as well as experience in adult education and fitness certification delivery also helped me to hit the ground running. Over the past 10 years, I have continued to lean into the opportunities offered by canfitpro and the industry at large, while focusing on integrating my own continuing education learnings into my teaching and business development. You teach multiple canfitpro certifications. What organizational tips can you give to other fit pros with multiple business streams?

continuously go to recertification courses, I have had the experience to show that without constant practice, we forget what to do. In a stressful situation, our brains do not work at their best and freezing is a normal reaction. A CPR course requires you to practice your skills; this in turn helps your body develop muscle-memory which means you do not need to think so long and hard about what to do. This makes your fitness business safer for everyone. Some fitness professionals may be concerned about giving CPR to an individual due to COVID, disease or fear of being sued. What advice could you give to them? These are all valid concerns. We address these concerns in CPR courses and focus on prioritizing your own health and safety. There are simple things you can do (like using a CPR mask or only giving compressions) which make the risk of disease transmission extremely low. Your ability to recognize an emergency and report it to 911 does not require close contact but has the potential to preserve someone’s life! In fact, most laypeople When incorporating multiple streams of business, my main piece of advice is to take the time to introduce and develop each stream, and then add on in layers. What I mean by this is to avoid trying to launch everything simultaneously or make major changes to multiple streams all at once. Rather, focus on one or two ideas and build them out to the point where they are running well, leaving room for you to develop your next stream or idea more comfortably and add another layer to your business. Over time you will have created multiple avenues for your business growth, developed solid and reliable administrative systems, and avoided the potential of overwhelm interfering with the overall growth of your business. As a multifaceted fitness professional, what keeps you anchored and motivated? What keeps me anchored as a fitness professional is my desire to help other people live healthy and fulfilling lives. Being able to help other fitness professionals get started in the industry while at the same time supporting my private clients and class participants provides continuous reminders that what I do is of immense value to the people around me. Knowing that the work I do

who end up doing CPR are resuscitating their loved ones. Do you want to know what to do if a loved one is not breathing? If you were not immediately available in this situation, would you not want someone else to help them out?

www. amypeters.wixsite.com/ mysite amyfrieda@hotmail.com

helps others to optimize their overall health and wellbeing is not only my motivation, but also my greatest sense of fulfillment as I continue teaching, leading, and sharing.

IG: @danielagoode and @ goodemoves Learn more from Daniela Goode Thomas at GLOBAL

canfitpro May/June 2022

BUSINESS

MEMBERSHIP

Solutions Designed to Support your Business Becoming a Business Member is FREE Exclusive discounts and exclusive access for events Level up to a Gold membership to unlock additional business benefits Receive unique discount codes for you and your staff to stay certified, learn, and network Sign up as a recognized Host Facility for courses - and recruit top talent

MEMBER SPOTLIGHT

FITNESS PROFESSIONAL OF THE YEAR 2022 Nominations now open! canfitpro.com/fitness-professional-of-the-year

Kathryn McKenzie, canfitpro finalist for Personal Training Specialist of the Year 2021 Tell us about your fitness career journey. I have always been into sports so being active has always been a part of my life. Originally, fitness was a way to better my performance as an athlete, but now I enjoy moving to feel strong and mobile so I can live an adventurous and healthy life. Where would you like your career path to take you? This is so tricky because I really enjoy the current variety of running Surefire Fitness, personal training, teaching fitness classes, presenting, writing, training athletes, and networking with other fitness professionals. Perhaps at some point it would be neat to take Surefire on the road, travel to warm places, and teach fitness classes on the beach. What challenges have you overcome and what did you learn that has made you a better professional? I think every trainer at some point has a bit of imposter syndrome and for sure when I was starting out (and even now on occasion!) I wondered if I had “what it took” to help people achieve their health and fitness goals. I have since learned that it is impossible to know everything there is to

know about health and fitness, so it is more a matter of continuing to improve myself as a professional rather than feeling like I must know everything. What is the best piece of advice you have ever received? I think the most important thing I have learned is that life is too short to waste time doing things you despise. It is the reason I make every effort to make training sessions as enjoyable as possible for all my clients. Fitness can be challenging and fun! Now that you have reached this point in your career, what piece of advice would you give your younger self? Do not sweat the small stuff! I have always liked to oversee everything, which can be challenging when running a business and dealing with people. My younger self could have benefited by not being so bothered by the trivial things that occur outside of my control. At times, my current self could benefit by being reminded of this as well! If you were to write a motto for yourself, what would it be? I had a Nike poster on my wall when I was younger that said, “There is no finish line.”

At the time, I did not realize how true that was but as a business owner (and in life) you just learn that there is no actual finish - there is always something more that can be accomplished. Why did you decide to nominate yourself for the Fitness Professional of the Year Award? This was my boyfriend’s doing. He knows how much the health and fitness industry means to me and figured I might be a suitable candidate for the award. How do you know when you are ‘done’ and ready for the next challenge? I am not sure there is such a thing as being ‘done’. For me it is more about seizing the opportunities when they arise and making the most of them to keep moving my business and career forward. And always being available to mix in some fun adventures along the way.

www.surefirefitness.ca/ canfitpro May/June 2022

ANNUAL PREMIUM STARTING AS LOW AS $158.00 • General and professional liability, including abuse • Working with children • Fitness equipment protection • Fitness facility protection • In-home studio protection • CPR training coverage We’ve added coverage for “on-line training” for fitness trainers, which given the COVID-19 circumstance is more important than ever. To deal with current challenges, we temporarily eliminated the requirement for 50% of training revenue from “on-line training” so that fitness instructors could continue to work while face-toface appointments were not possible and fitness facilities were closed.* *This condition will be reinstated once the COVID-19 situation has dissipated.

Building Confidence. Together. For more than 90 years, we’ve been a trusted insurance, risk management and consulting partner for businesses, communities and people around the globe. Customizing programs and solutions tailored to your needs. Driving better outcomes for your people and your organization. Helping you build the confidence to handle whatever comes next.

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Apply online or learn more by visiting: ajg.com/ca/canfitpro

CERTIFIED FITNESS PROFESSIONALS NEEDED REGISTER NOW

• Personal Training Specialist • Fitness Instructor Specialist • Healthy Eating & Weight Loss Coach canfitpro.com/get-certified

FITNESS BUSINESS JOURNAL Keeping club and boutique owners, operators, and managers informed with industry news, trends, and insights.

BUYING INSURANCE FOR YOUR SMALL BUSINESS: THE INS AND OUTS

WHAT WILL THEY CALL YOU?

FITNESS INDUSTRY RECOVERY

JOURNAL

Buying Insurance for Your Small Business: The Ins and Outs Important questions to ask and valuable advice from an insurance broker By Jeff Aube Insurance is a crucial component to risk management for all small businesses, but the sheer volume of products and the best practices around purchasing it can be overwhelming for even the most

16 canfitpro May/June 2022

experienced insurance buyer. Below we have outlined essential information that all small business insurance buyers should consider when sourcing the market.

The Ins and Outs The two most frequent questions the small business insurance team at Gallagher encounters from business owners are, “I am opening my own

business – what type of insurance do I need?” or “I am opening my own business and my lawyer/bank told me I need property and liability insurance.” If only it were that simple. It is true that most small businesses need property and liability insurance, and the most common way to purchase these coverages in Canada is via a package – either a Business Owner’s Policy or Commercial Package Policy. Typically, a package policy will include property coverage, including business interruption, commercial general liability, equipment breakdown, and crime coverage. Lawyers and banks often suggest these coverages because they are required to meet the terms of loans or leases, and while these coverages are crucial to protect businesses, there are others that should be considered. Some questions to ask oneself are: • Am I going to use internet /digital in any way to support my business? If so, cyber insurance should be strongly considered. In Gallagher’s January Cyber Market Conditions Report, John Farley highlights that ransomware attacks in the first six months of 2021 surpassed all of 2020 in terms of paid ransoms. Furthermore, social engineering schemes resulted in $1.8 billion in losses because of business email compromise. Often, a separate crime policy is required to protect against social engineering claims. • Am I going to use my automobile in conjunction with my business? Depending on how/what you use your automobile for will determine whether you need a commercial auto policy, or a personal auto policy with a business use extension. • Will I have employees? If yes, small businesses should strongly consider director’s and officer’s liability insurance, or at minimum, employment practices liability to protect themselves from lawsuits arising from allegations such as discrimination, wrongful dismissal, or failure to employ or to promote. • Am I a professional, or am I delivering a service that could cause loss to my client? If so, professional liability insurance should be considered to protect your business from errors or omissions in

the rendering of, or failure to render, professional services and/or social services. Advice from an Insurance Broker Consider price, but not in the absence of coverage/value. Remember, you often get what you pay for. Insurance buyers often fall into the trap of valuing price over coverage. Price is a critical component of a business’ insurance program, but it cannot be considered in isolation of coverage. Having the right insurance to protect your business against the exposures and risk inherent with it is a critical step in your risk management program. Provide your broker with the information they require/request. The insurance environment has changed over the past few years and as a result, brokers and clients are required to produce far more information than in the past to receive a quote. This increased information helps the broker thoroughly evaluate your exposures and obtain the best terms possible for your business. Speak with your broker to determine what limits you should consider. Insurance to value/adequate limits is as important as the coverages you buy. A complete policy with inadequate limits exposes a business to losses as much as not having the proper coverage at all. From a property perspective, a business may not only be left contributing to losses that are more than their limit of insurance, but they may also be subject to a coinsurance penalty. Furthermore, no business wants to be left with hefty legal fees or payments from liability actions due to inadequate liability limits. Let your broker know if there is material change in your business. Businesses often evolve and change as client expectations or external factors require. A perfect example is the number of in-person service businesses that pivoted online during the COVID-19 pandemic. Changes like these require you to speak with your insurance broker to ensure that coverage is not impacted and that new exposures are not present. An example of some of these changes are listed below. Operational changes such as expansion to another province or country, or new products or services you may be providing.

Any newly assumed contractual liability, granting of indemnities or holdharmless agreements. Changes in fire or theft protection, such as the installation or disconnection of sprinkler systems, addition or removal of fire extinguishers, burglar alarms, etc., including any alterations of the same. Immediate advice of any changes to scheduled equipment such as contractors’ equipment or electronic data processing equipment. Any changes to existing premises, including but not limited to vacancies (whether temporary or permanent), alterations, demolition, etc. Any new premises or equipment purchased, constructed, or occupied. Any new premises or equipment purchased, constructed, or occupied. Company property that is in transit, unless we have previously arranged for the insurance. Read your policy and request that your broker review anything that might be unclear to you. Have a general understanding of what insurance you purchase and what it covers. Equally important is understanding what is not covered and why. All insurance policies have terms, conditions, and exclusions that limit the amount of coverage available. An understanding of the policies purchased and options available allow businesses to appropriately assess their uncovered risks and make plans to self-insure them. Insurance buyers should always consult with their broker to determine what exposures exist and how best to guard against them. To learn more or speak with a Gallagher representative, visit www.ajg.com/ca/canfitpro.

Jeff Aubé leads the small business team at Gallagher. The team’s focus is to deliver market leading solutions and exemplary customer service to Gallagher’s 12000+ small business customers. Jeff is a proud Alumnus of Western University and, in his free time, enjoys spending time with family and golf.

canfitpro May/June 2022

JOURNAL

What Will They Call You?

THIS IS PART TWO IN A SERIES OF ARTICLES ON BRANDING DEDICATED TO THOSE WHO MAY BE IN THE PROCESS OF LAUNCHING A NEW VENTURE OR PLANNING A BRAND RELAUNCH COMING OUT OF THE PANDEMIC. By Jean-Pierre Veilleux

18 canfitpro May/June 2022

The topic of this article is Verbal Identity. What is that you say? Simply put, your verbal identity is the linguistic/word-based component of your brand. In the case of larger enterprises or corporations, it encompasses a broad number of items, but for our purposes, we will limit our overview of verbal identity to your brand name and marketing/descriptor tagline.

“A GOOD NAME IS RATHER TO BE CHOSEN THAN RICHES.” King Solomon

The Challenge of Naming a Business In today’s competitive marketplace, adopting or creating a name for your business offering – whether a service, product, or organization – that is memorable and meaningful while also available, can be challenging. Unless you decide that your own name should be the brand of your new venture, then this article may not be for you. But for all others who are looking to brand their offering with a name that will position it in the most advantageous way, listen up. Naming an offering in a way that is brandable, may appear easy. It is neither easy nor simple. Let us consider some of the challenges you will encounter in the process: • According to the latest numbers from Statistics Canada, as of June 2021 there were 4,252,900 active businesses in Canada. These are businesses with annual revenues greater than $30,000. • As per the US Small Business Administration, there are over 29.6 million small businesses in the United States and, on average, 540,000 new businesses are started every month. • Each of these businesses has registered a name, and a good percentage have registered trademarks on those names. • For the year 2016-2017, the last year for which records are available, the Canadian Intellectual Property Office (CIPO) records that 55,446 trademark applications were made in Canada, and as of 2019, also the last year for which records are available, 893,760 trademarks were registered with the United States Patent and Trademarks Office. Many of these would be international trademarks, and therefore enforceable in Canada. • If you consider brand naming purely a function of language, you must also consider the limitations of such. The Merriam-Webster English dictionary

contains about 470,000 words. It is a safe bet that most “usable” or “useful” words have been used in one form or another in a trademark. All this to say that whatever clever name you were thinking about, someone has probably been there already. But do not despair. You can still have a great name that will be unique and serve your business well. Here are some steps to help get you there: 1. Survey the landscape. My last article suggested that you conduct a competitive audit to familiarize yourself with the other players in your sector. Chances are you already know many of their names and broadly how they position themselves. It is important to capture this information in a formal manner, from an analytical perspective. You want to make sure that you can develop a name and a positioning that will, in no way, have you confused for theirs, in the minds of customers. It is simply basic due diligence, but it is a critical first step. 2. Formalize your unique value proposition. I suggest a good place to start would be to work on your unique value proposition (UVP). Beside the fact that your UVP should play a leading role in your marketing, it can also help you identify promising naming directions, and it should help you produce a tagline that ideally summarizes your UVP. A UVP should refer to the “big picture”. That is, it should be broad in nature and reflect the brand promise and/ or benefits clients can expect and are willing to pay for. Begin with asking yourself what is unique or different about your offering, that is either not currently existing in the marketplace, or that is delivered in such a way as to provide a differentiated experience. What are the main benefits clients will get from transacting with you? Is access to your location a big part of it? Do you offer a personal or customized approach? Are your facilities, settings, or the type of equipment or training you offer different? Is your methodology/ system different? What do you offer as a promise for your clients? Is the focus of your gym or practice highly specialized or different from others? Are you highly inclusive or do you appeal to a select clientele? There are many more

questions of this type that can help you home in on a unique value proposition statement. The answers to these, and other questions like them, should help you create a unique value proposition that can be used as a source of ideas for developing naming options. 3. Types of names. There are many types of naming approaches. Hopefully, the UVP exercise above will help guide your efforts and decide what you want your new name to do for your marketing, branding, and promotion efforts. Making this decision may allow you to narrow your name search down to a specific type of name. Without going into great detail about each, here are some of the primary types and categories: • Descriptive - This category would include names like Google Maps and The Weather Channel. In your sector, National Gym & Fitness Centre fits this description. • Experiential or Suggestive - This category would include names like Safari and Twitter. In your sector, Philosophy Fitness fits this description • Evocative or Expressive - This category would include names like Apple and Virgin. In your sector, OrangeTheory Fitness fits this description. • Made up/Invented Names - This category would include names like Verizon and Pixar. In your sector, Energia Athletics fits this description. • Proper Nouns - This category would include names like HewlettPackard and Tim Hortons. In your sector, Jessie Humble Fitness, or the Adelaide Club fit this description. There are further sub-categories to a few of these options that we are not able to go into in this article. Each type of name comes with its own pros and cons. Fanciful or imaginative names aim to create an impression or paint some picture of what it would be like to transact with you, while more straightforward names with concrete words communicate more plainly what you do. Books have been written on the subject, and there is much more to be said about the merits of one approach over another. However, each approach needs to be considered in the full

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context of the sector you are operating in, the size of the enterprise you lead and the means at one’s disposal to create awareness for your brand. You may already know what approach would work best for your purposes; however, I will offer you the benefit of a free consultation should you wish to discuss your options with me. My contact information can be found at the end of this article. 4. Naming structures. Business names are mostly layered entities. You will notice that beyond the “brandable” portion of the name, most of the organizations in your sector also append a descriptor to their brand name. Whether it be Fitness, Athletics, Gym, CrossFit or Training, these descriptors help anchor your brand offering in the minds of the customer. 5. Test for availability. I should have started this article with this bit of wisdom: A good name is one that is available. By now, you are somewhat familiar with the challenges you will be facing in this process. Do not let that deter you, but before you fall head-over-heels in love with your perfect new brand name, it would be wise to conduct an availability search. Once the ideas start coming to me, my step is always to do a quick Google search, entering different iterations of name candidates I am considering in the browser. Even if something comes back indicating a potential conflict, it does not mean that this is the end of the road for a potential name. Many factors can come into play to determine whether a name conflicts with another existing brand, not the least of which is the specific sector/industry or business the companies with similar or identical names are operating. For instance, the already established Clear Skies Windows and Doors Company should, in theory, have no trademark conflicts with upstart Clear Skies Hang Gliding Club. I said, “in theory”. Some trademarks, mostly those of larger corporations or market leading consumer products have trademark protection that is extremely broad. So, I do not care if your name is Sue or Bob Reebok. Do not start a gym called Reebok Fitness. 6. To trademark or not to trademark. Not every business needs a registered trademark. A trade name is the official 20 canfitpro May/June 2022

name under which you choose to do business. A trademark provides a company’s brand with legal protection. The practical function of registering a trade name is primarily for administrative, accounting and tax purposes, but it does not always provide legal protection for the use of that name. That is why you should avoid choosing a name that is too close to a registered trademark, as this could expose you to a potential lawsuit. Using a trade name that is not a registered trademark with the Canadian Intellectual Property Office for a certain length of time, may grant you certain exclusivity rights under common law. However, if your rights to use the name are challenged, you could end up in a legal battle over who has the right to use it. I recommend consulting a trademark attorney or at least a trademark search firm to make sure your new name does not infringe on another business trademark. About Taglines A tagline may be conceived prior to finalizing your name, as it can act as a condensation of your UVP. However, if you decide you require a tagline, I recommend you hold off until you have locked the name down. The name and tagline should work in tandem, and I have seen many cases where the chosen name influenced the direction of the tagline.

• • • •

ideal. Longer than that, they become forgettable. Convey a single simple idea or benefit If possible, be both specific and aspirational Be sure any claim you make is believable Make it memorable and meaningful

One Last Thing... A new brand name may not feel quite comfortable at first, especially if you had your heart set on another and found out you could not use it. But remember this: a name will grow on you, and you will grow into that name, by investing it with meaning and value over time, through the excellence of your service, the experience you provide your clients, and the reputation you continue to build day after day. That is when your name will truly become a brand. For more information on registering your business name, visit www.ic.gc.ca/eic/site/053.nsf/eng/00004. html For more on trademarks, visit www.ic.gc.ca/eic/site/cipointernetinternetopic.nsf/eng/home

But what is a tagline for? Among other things, it should elicit a response from customers in one of the following ways: • Clarify what you do, or how you do what you do • Express an important brand attribute or benefit to the audience • Support your general positioning • Help people recognize and remember you • Act as a call to action Writing a good tagline can be challenging, but it can add extra dimension to your brand recognition and awareness. Bear in mind that you are not a multi-national with a big marketing budget so, if you get creative with it, make sure you keep it relevant. So “Just Do It” may not be for you; at least not yet. On that subject, understand that taglines are also trademarks. Do your homework. Here are a few criteria for an effective tagline: • Keep it short – three to five words is

Jean-Pierre Veilleux is a brand developer and creative strategist in Toronto. He is the co-founder and a principal of Retool Brand Counsel and Design www. retoolbrand.com and Retool Lab www.retoollab.com. You can contact Jean-Pierre at jpveilleux@retoollab. com Jean-Pierre has developed names for private companies and public institutions. His most recent and unusual creation is the naming of the Scarborough Subway Extension tunnel boring machine. “Diggy Scardust” is expected to begin its 8 km subterranean journey this spring.

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JOURNAL

Fitness Industry Recovery HOW PHYSICAL ACTIVITY WILL SAVE US BILLIONS OF DOLLARS By Sara Hodson 22 canfitpro May/June 2022

What is the true cost of physical inactivity? And, how will a physically active population save governments and employers billions of dollars annually? Most importantly, can this motivate us to change? These are interesting questions to grapple with as we forge ahead after two years of living with the COVID-19 pandemic, where we have seen our physical inactivity levels rise dramatically, chronic illnesses go untreated and mental health plummet. We have spent more time sitting in front of our screens, and our fitness facilities across Canada were in states of rolling closures. Now that we are open again and moving towards a new future, how do we help the millions of Canadians who are inactive? How can we reduce the cost burden of inactivity? There have been a number of interesting studies done by researchers to measure the cost of physical inactivity globally and in Canada. Given what we know - that being physically active improves both our physical and mental health - it is essential to look at the potential cost savings in both of these areas and how investing in physical activity can, and will, save us billions of dollars. More than cost savings: exercise saves lives. Cost of Physical Inactivity Worldwide In 2016, the medical journal The Lancet published a research paper that measured the cost of physical activity worldwide, looking at figures from 142 countries and rates of chronic illness. In avant-garde fashion they called it a “pandemic” of inactivity that was costing governments billions of dollars. They wrote: “Conservatively estimated, physical inactivity cost health-care systems $53.8 billion worldwide in 2013, of which $31.2 billion was paid by the public sector, $12.8 by the private sector and $9.7 billion by households.” In 2021, the World Health Organization designed a Global Action Plan designed to increase activity levels for a healthier world. In it, they point to the fact that regular physical activity is “proven to prevent and treat noncommunicable diseases such as heart disease, stroke, diabetes and breast and colon cancer, and helps prevent hypertension, obesity and improve mental health. Physical activity also improves quality of life and well-being.” Notably, the WHO says an additional byproduct of a healthy and active population is a reduced use of fossil fuels, cleaner air, and less congested roads - alluding to their recommendation for more walkable cities and bike lanes. The WHO global action plan calls for global leadership and a “whole-of society” response to achieve a “paradigm shift in both supporting and valuing all

people being regularly active.” All research surrounding physical activity during COVID-19 was grim: globally, our physical activity levels went down. The recommendation that public health strategies incorporate physical activity was the repeated call to action. Cost of Physical Inactivity in Canada In 2012, researchers at Queen’s University assessed the cost of physical inactivity in Canada to determine a figure by looking at both the direct costs of preventable noncommunicable diseases, as well as indirect costs such as early mortality and long-term disability and loss or reduction in employment. The figure presented to the House of Commons by various health agencies was stark: the direct, indirect and total health care costs of physical inactivity amounted to $6.8 billion dollars, or 3.7 per cent of overall health care costs. How do they measure those costs? Along with the direct cost of treating chronic illness, they come from loss of personal and financial productivity. For example, a 2004 report on the effect of inactivity on heart disease and obesity costs found that 19 per cent of coronary heart disease in men could be directly attributed to physical inactivity. With more than 80 per cent of the population not getting 150 minutes of moderate to vigorous exercise, there is a huge opportunity for us to not only save our federal and provincial health budgets billions of dollars - but also save lives. Canadians are sitting too much and not moving enough. The opportunity for the fitness industry to make an impact is immense. Cost Savings of a Physically Active Population It would be nice if we could wave a magic wand and cast a spell on Canadians to encourage them to get physically active, but habit change is not simply about magic spells or external motivators. However, numbers do talk. In 2018, Participaction presented data to the House of Commons, stating “Even a modest increase in movement over the next 25 years would result in reduced incidences of debilitating chronic disease. Getting just 10 per cent of Canadian adults to sit less and move more would reduce Canada’s healthcare costs by $2.6 billion and inject $7.5 billion into the Canadian economy by 2040. Every dollar spent to promote healthy eating and physical activity saves $6 in the cost of caring for people with chronic diseases.” More recently, a 2021 study published in the British Medical Journal found that

exercising in our younger years can save us a huge amount of money in retirement. The study looked at data from over 520,000 Americans from various studies and compared their exercise habits against health claims over a series of decades. The data showed that those who began exercising in their 20s saved the most money on healthcare costs every year after retirement - up to $1874 per year. Additional Cost-Savings: Mental Health We can connect the dots further when we look at the cost of mental health in Canada and the ability of physical activity to both prevent and treat many mental health conditions, including depression, anxiety, and stress. According to the Canadian Medical Health Association, “the economic cost of mental illnesses to the Canadian healthcare and social support system was projected as $79.9 billion dollars for the year 2021.” There has been inconclusive data to tie improving physical activity levels with reduced costs associated with mental illness - however, considerable data has shown that improving physical activity has a huge beneficial effect on reducing mental health conditions. In 2021, the Move Your Mental Health report provided an extensive review of over 1,000 studies over the last 30 years – 89 per cent of those studies found a statistically significant and positive association between physical activity and mental health. A 2018 study published in the medical journal The Lancet found that people who exercise have 1.5 fewer poor mental health days per month than those who do not. What takeaways can we glean from this? People who exercise are stronger both physically and mentally. Beyond any doubt, an investment in improving physical activity levels will pay huge dividends. It is far better to prevent chronic illness and mental health than to treat it and we need to put policies in place that focus on prevention, not treatment. The time to act is now.

Sara Hodson, CEO of LIVE WELL Exercise Clinic is the President of the Fitness Industry Council of Canada. To find out about opening a LIVE WELL Clinic in your community, visit www.livewellclinic.ca

Learn more from Sara Hodson at GLOBAL

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DIVERSITY & INCLUSION

MARKETING WEIGHT-NEUTRAL FITNESS SUPPORT YOUR CLIENTS AND GROW YOUR BUSINESS WITH A FOCUS ON THE THINGS YOU CAN CONTROL By Ragen Chastain

26 canfitpro May/June 2022

term training plans, and tell their friends (and social media) about their great experiences. So how do you do it?

The good news is that marketing weight-neutral fitness can be both more effective and more ethical! For decades, various governing bodies have required companies that promise weight loss to include disclaimers like “results not typical”. That is because only a tiny fraction of people achieve significant long-term weight loss.

Diverse Personnel If you have a facility or team, make sure that higher weight people are included at every level – administration, trainers and teachers, and leadership. This helps make it clear that people of all sizes are also fitness experts and allows higher weight clients to have positive representation and role models who look like them. Having higher-weight people who are committed to weight-neutral body affirmation in decision-making roles provides a critical lived-experience perspective and can help avoid unintentional weight-stigma.

Many people lose weight short-term and then gain it back long-term, with up to two-thirds gaining back more than they lost. That is not just bad news for the clients who were invested in weight loss, it is bad news for the professionals who promised it. Often fitness pros are not even aware of how many clients end up regaining weight because they drop out of training, classes, and gym memberships. Sometimes it is because they have lost faith in the fitness pro they were working with, or in the fitness industry all together. Or worse, they have lost faith in themselves and are deep in a shame spiral that can impact both their physical and mental health. This is predictable, and it is preventable. The prevention strategy is marketing (and providing) weight-neutral fitness. First and foremost, this helps our clients. If we do not set them up for failure with weight loss goals that never materialize (or materialize and then quickly disappear), then we do not give them a reason to feel that we let them down or, worse, that they let themselves down. Weight-neutral strategies allow clients to set realistic goals and celebrate successes. A weight-neutral approach helps us as well. Instead of clients who ghost us when the weight regain starts, we have clients who are succeeding at achievable goals. Instead of dreading another weigh-in and caliper check, they get to look forward to trying to set a benchpress PR or enjoying their chair dance class. Those clients are more likely to keep coming back, sign up for longer-

The basic premise here is to create marketing based on the things that you/ the client have more control over, based on the clients’ priorities. That can include enjoyment, increased strength, stamina, flexibility, mind-body connection, etc. All these benefits can be gained by people of all sizes. Here are some specifics.

INSTEAD OF CLIENTS WHO GHOST US WHEN THE WEIGHT REGAIN STARTS, WE HAVE CLIENTS WHO ARE SUCCEEDING AT ACHIEVABLE GOALS. Inclusive Graphics Make sure that your graphics show people of all sizes (and colors, and abilities, and ages...) both as students and as fitness professionals. Inclusive Messaging Create messaging that includes as many people as possible, without excluding or stigmatizing anyone, paying particular attention to those who are often made to feel unwelcome in fitness spaces. Some examples (with the note that these are not meant to be all-inclusive, but just as a springboard for your own brainstorming): • A picture of an older, higher weight athlete lifting weights and messaging like, “If you want to be strong enough to lift your grandkid or strong enough to compete in the Senior Games, we can help!” • A picture of a higher weight athlete and wheelchair user in beach clothes playing with their kids, and another playing basketball with the text “We can help you with the strength and stamina for a day at the beach with your family, or to dominate your next basketball game.” • A picture of athletes of diverse sizes with the text “Fitness comes in all sizes.

If you want to be stronger, faster, or just enjoy moving your amazing body, we are here to support you.” Commit to “During” not “Before and After” Stop using “before and after” pictures. They create weight stigma (you cannot celebrate an “after” body without suggesting that the “before” body was not as good.) They can create a hostile environment for higher weight people by giving the impression that their bodies will be seen as a “problem” to be solved. They almost guarantee that when the pictured person’s weight starts coming back, they will stop. Instead of “before and after” pictures, you can have a success wall with “during” pictures of diverse people celebrating weight-neutral successes like, “I walked my first mile” or “I transferred from my wheelchair to the bed” or “I made my goal of 10 classes this month!” etc. While they can certainly be included, try to avoid only highlighting people whose goals are big/ traditional (“I ran a marathon” etc.) and encourage people to know that all goals are worthy goals. What if they want weight loss? This is a question that I will be answering in depth in my article for the next issue. For now, consider a simple statement that says something like, “We know that all bodies are different and respond to training differently, so our focus isn’t on weight loss - it’s on fitness for bodies of all sizes.” If the client persists, try gently suggesting a weight-neutral goal that aligns with their reason for wanting weight loss. So, if they say, “I want to lose weight so that I stop getting out of breath so fast” you can explain options for increasing cardiovascular endurance and measuring improvements. Making the change to marketing weightneutral fitness is a fantastic way to support your clients and grow your business!

Photo Credit Lindley Ashline

I HEAR FROM FITNESS PROFESSIONALS AND FACILITY MANAGERS WHO HAVE REALIZED THAT THE BEST THING THEY CAN DO FOR THEIR CLIENTS (AND THEMSELVES) IS TO FOCUS ON ACTUAL FITNESS RATHER THAN WEIGHT LOSS. THEIR NEXT QUESTION IS ALMOST ALWAYS SOMETHING LIKE “BUT HOW CAN I MARKET THAT?”

Ragen Chastain is a speaker, writer, trained researcher, and fitness professional. She has spoken about weight science, stigma, and health at Google, Kaiser Permanente, canfitpro, and more. Ragen is a champion dancer, triathlete, holds the Guinness Record for heaviest woman to complete a marathon, and co-founded Fit Fatties on Facebook.

Learn more from Ragen Chastain at GLOBAL canfitpro May/June 2022

FITNESS PROFESSIONAL OF THE YEAR 2022 Recognizing canfitpro certified members who are exceptional leaders. Don’t be humble, this is your time to shine or to focus the spotlight on a fellow canfitpro fitness professional who is dedicated, motivational and inspiring. Influence & Impact We want to know at least four professional accomplishments in business and/or the industry

Continuing Education We want to know more about being fully committed to ongoing professional development

Leadership & Mentoring We want to know supportive, innovative, and visionary qualities have been displayed

Community Involvement We want to know one example of going above and beyond or volunteering within your community

GET READY TO NOMINATE! Applications due by June 12, 2022 Nominees must be 18 years of age on or before January 1, 2022 canfitpro.com/fitness-professional-of-the-year/

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Core Health & Fitness Core Health & Fitness is more than gym equipment, we offer innovative solutions for all your facility needs. This is why we’ve brought together six of the most recognizable fitness brands to ensure our customers can offer their members authentic fitness experiences. Partner with us and see how our Core Values motivate our every decision. corehandf.com

Chek Institute WE TEACH THE SCIENCE OF LIVING WELL Reaching our optimal best is a worthy goal for anyone – not just elite athletes. The CHEK Institute teaches fitness professionals a holistic system of exercise, diet, and lifestyle management that empowers them to guide their clients to unprecedented long-term fitness. chekinstitute.com

Canadian Physique Alliance The CPA is a community of amateur athletes who compete in bodybuilding, physique, figure, fitness, bikini, and wellness categories. We are sanctioned by the National Physique Committee, the premier amateur physique organization in the world and the path for athletes who wish to one day become professional athletes of the IFBB Pro League. The CPA ensures fair and honest judging by respected and experienced professionals who have met the highest standard of testing criteria. In 2022, there will be 20 natural competitions and one Natural Pro Qualifier in Canada. canadianphysiquealliance.ca

DTS DTS Fitness Education is an awardwinning continuing education provider. The company advocates for longevity and pain-free living for everyone. Courses teach real-world trainers how to effectively implement everything that they learn, since it is the practical application of knowledge that makes it so powerful. canfitpro members can use code CANFIT20 for 20% off DTS online courses: Low Back Pain Specialist, Conditioning Coach, and Kettlebell Coach.

canfitpro canfitpro is the largest provider of education in the Canadian fitness industry. Founded in 1993, canfitpro delivers accessible, quality education, certifications, conferences, trade shows, and membership services. canfitpro’s over 24,000 members include some of the world’s best fitness professionals, health club operators, industry suppliers, and fitness consumers. canfitpro.com/get-certified

Gallagher Gallagher is a global leader in insurance, risk management, and consulting services. We help businesses grow, communities thrive, and people prosper. We live a culture defined by The Gallagher Way, our set of shared values and guiding tenets. A culture driven by our people, nearly 30,000 strong, serving our clients with customized solutions that will protect them and fuel their futures. Around the globe and across a full spectrum of services. ajgcanada.com/canfitpro

32 canfitpro May/June 2022

Entandem Entandem is a joint venture between RE:SOUND and SOCAN, created to simplify licensing for businesses that use music. Entandem works with businesses across Canada, and the money from licenses is distributed as royalties to the musicians and organizations behind the music: record labels, songwriters, composers, performers, and music publishers. entandemlicensing.com

GoodLife Proudly Canadian since 1979, GoodLife is the largest group of fitness club chains in Canada and the fourth largest in the world. With almost 10,000 employees, more than 1.1 million members and 400+ Clubs, GoodLife is helping to transform the health and fitness of one in 35 Canadians every day. The GoodLife group of clubs includes GoodLife Fitness, Fit4Less, ÉconoFitness, and Oxygen Yoga & Fitness. goodlifefitness.com

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Human Kinetics Since 1974, HK continues to be the premier publisher of physical activity resources, producing textbooks, consumer books, software, videos, journals, online education courses, and more. HK serves the fitness industry with resources in personal training, group fitness, yoga, strength training, club management, rehabilitation therapy, and more. Browse canada.humankinetics.com/collections/ canfitpro/?rfsn=1304914.d5ce50 and visit the HK booth. Preferred Education Provider

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Keiser Keiser relentlessly pursues solutions that push the limits of fitness science. By beginning the design process with the human body rather than the limits of current technology, Keiser develops science-backed solutions that break the widely accepted industry conventions and elevate human performance. Keiser. Because…’Good Enough’ Isn’t. keiser.com

NPE NPE is the leading business education and coaching company for fitness professionals and studio owners to grow their business, take home more money, and have the time freedom to enjoy it. Since 2006, we’ve helped over 45,000+ fitness entrepreneurs in 96+ countries grow to the next level. npecoachescorner.com/canfitpro

Matrix As the world’s premier brand dedicated to serving fitness enthusiasts at home and in the club, Matrix redefines the exercise experience with dynamic performance, sleek design, advanced functionality, exclusive workout programs and the kind of durability that stands up to rigorous use by multiple users, day after day for years. ca.matrixfitness.com/en

NACIF NACIF offer courses on fitness inclusion and the skills for working with clients with physical disabilities in the gym or studio setting. These courses are for any fit pros who take on clients with physical disabilities or are wanting to expand their clientele demographic. Courses can be used for CEU’s or CECs towards recertification.

MedFit Classroom Those with medical conditions and chronic disease and the aging population need fitness services delivered by a specialized professional who understands their condition and knows how to make programs specific to their needs. MedFit Classroom offers specialization courses for fitness professionals to work with these populations. Gain the skills and credibility to reach the world’s largest untapped market!

Pelvienne Wellness Inc Pelvienne Wellness Inc is the new home of the Core Confidence Specialist Certification originally created by Bellies Inc Founder Kim Vopni, known as The Vagina Coach, offers online core and pelvic floor fitness programs for women in pregnancy, motherhood, and menopause as well as certification and CEC courses for people who train female clients. vaginacoach.com

Merrithew Merrithew™ - Leaders in Mindful Movement™ is dedicated to innovating premium equipment, education, and fitness brands. Our high-caliber branded programs STOTT PILATES®, ZEN∙GA®, CORE™ Athletic Conditioning and Performance Training™, Total Barre® and Halo® Training inspire people worldwide to achieve optimal fitness and wellness. merrithew.com

SoulBody Fitness SoulBody Fitness is future-proofing Group Fitness by training instructors in classes that are innovative, on trend, and results driven, keeping members engaged. Programs include classes in Barre, Yoga Sculpt and HIIT. These pre-choreographed classes, set to music, bring the “boutique studio class experience” to Group Fitness with a progressive, more athletic-style format that keeps health clubs and studios stay ahead of the curve. soulbody.fitness

whichdoctor.com/practitioner_services/6461

medfitclassroom.org/mfc-cfp/?affiliates=35

canfitpro May/June 2022

2022 GLOBAL CONFERENCE & TRADE SHOW Conference August 10-14, 2022 | Trade Show August 12-13, 2022

SPONSORS METRO TORONTO CONVENTION CENTRE

THANK YOU TO ALL OF THE CANFITPRO 2022 GLOBAL CONFERENCE & TRADE SHOW SPONSORS

STRONG Nation™ Stop counting the reps. Start training to the beat. STRONG Nation® combines body weight, muscle conditioning, cardio, and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more. strong.zumba.com

Think Yourself® Academy Over the past 30 years, the THINK Yourself ACADEMY has inspired over 100,000 audience members and empowered thousands of clients internationally through coaching, leading-edge courses, training, and events. The Founder and CEO, Nathalie Plamondon-Thomas, is also an International No.1 Bestselling Author of fifteen books on success, communication, wellness, and empowerment. thinkyourself.com/canfitproexclusiveoffers

Trainerize Trainerize is the software making fitness accessible by empowering fitness professionals and businesses worldwide to reach, engage, and motivate more people to change their lives for the better. With Trainerize, fitness professionals can spark client engagement through mobile fitness technology, build online communities, and tap into the ever-growing market of digital fitness enthusiasts and consumers looking to take charge of their health. trainerize.com

34 canfitpro May/June 2022

TRX Founded in 2004, TRX was built on the idea that fitness can be achieved by anyone, anywhere. Today, TRX is the global leader in functional fitness and Suspension Training®️, a revolutionary bodyweight workout system that powers life in motion. TRX also offers its own proprietary professional education and certification. get.trxtraining.com/trx_canfitpro

WellnessLiving WellnessLiving offers a powerful business management software solution, trusted by thousands of businesses and over 15 million users in the fitness, health, and wellness industry worldwide. Its cloudbased software features the tools and mobile apps that businesses need to attract, engage, and retain their clients. WellnessLiving is a customer-focused company that makes running and growing your business easy. wellnessliving.com/

YogaFit YogaFit Worldwide is the leader in mindbody fitness education. Our programs are the perfect blend of Western sciencebacked exercise principles and the ancient traditions of yoga. Our aim is to bring yoga to everyone in a safe, accessible, adaptable way. Get certified to teach, earn CECs, and expand your yoga practice. yogafit.com/ca

Zumba Zumba® has helped melt the pounds and inches off more than 12 million Zumbaenthusiasts in over 125 countries, through exhilarating, calorie-burning high and low intensity, easy to follow fitness moves, and high energy music. This workout is the perfect complement to providing variety to your fitness and bodybuilding training routines. zumba.com/

FREE CEC Course from NPE available until June 30th (a $99 value)

How to Start and Grow a Successful Online Training Business in 2022 100% Free - Start Your Training Now:

Unsure how to make online training work for you? In this training, you'll learn all about the business models and marketing strategies needed to start and grow an online training business. Learn the 3 types of online training business models (so you can decide which one is best for you). Get simple step-by-step systems to find and sign up new clients online (even if you're starting from scratch). Discover how to deliver great client experiences so your new clients stay, pay, and refer. Recognized As:

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Since 2006, NPE has helped over 45,000+ fitness professionals and gym owners in 96+ countries grow to the next level.

Scaen www.NPEandcanfitpro.com m

FREE CEC Course from NPE available until June 30th (a $99 value)

2022 GLOBAL CONFERENCE & TRADE SHOW Conference August 10-14, 2022 Trade Show August 12-13, 2022

JOIN US IN PERSON AT THE METRO TORONTO CONVENTION CENTRE! 165+ Sessions IN-PERSON

2 Keynote Presentations 2-Day Trade Show Pass 12 CECs to 90 Post-Session BONUS Access Recordings from Online

90 Online Sessions ONLINE

2 Keynote Presentations

Streamed LIVE from the MTCC

12 CECs BONUS

Access to 90 Post-Session Recordings

canfitpro2022.com/global

INTENSIVES Time

Intensive Name

Sponsor

BUILD YOUR RESUME AND EXPAND YOUR KNOWLEDGE WITH IN-DEPTH TRAININGS FROM OUR TRUSTED SPONSORS

Presenter

CECs

Wednesday, August 10 8:00 AM

6:00 PM

YogaFit Seniors

Christine Yanke

8:00 AM

12:00 PM

90-day lead generation plan to make it rain highquality leads and prospects

Sean Greeley

9:00 AM

1:00 PM

Kettlebell Coach Intensive

Ben McDonald & Casey Zavaleta

9:00 AM

5:00 PM

Jungshin Fitness/ Long and Short Sword formats, dance and combat introductions

Annika Kahn

9:00 AM

5:00 PM

Core Confidence Specialist Certification 2 days (Wednesday & Thursday)

Kim Vopni

7:00 PM

9:00 PM

CPR A

Kathleen MacDougall

n/a

Thursday, August 11 8:00 AM

3:30 PM

I AM AGELESS NOW

Leslee Bender

8:30 AM

1:30 PM

The CHEK Approach to Swiss Ball Conditioning

Aleksandra Patrzalek

9:00 AM

5:00 PM

TRX Suspension Training Course

Shana Verstegen

9:00 AM

1:00 PM

Habits Coach Intensive

Casey Zavaleta

9:00 AM

6:00 PM

STRONG Nation™

Amanda Grant

9:00 AM

6:00 PM

Zumba Basic 1

Andrea Sandhu

10:30 AM 4:30 PM

8th Annual Women Who Influence Luncheon

Hosted by Mo Hagan and Samantha Montpetit-Hunyh. With Kim Basler, Suaad Ghadban, Cher Obediah, Simone Samuels, Jess Silver, Vyshnavi (Vysh) Sivakumaran, and Beth Yarzab

12:00 PM 4:00 PM

Total Barre® Endurance with Props

Laureen DuBeau

5:30 PM

9:30 PM

CPR A & AED

Simon Liang

7:30 AM

5:30 PM

Schwinn® Cycling: Indoor Cycling Instructor Certification

Helen Vanderburg

n/a 4

VIEW PRICING AND REGISTER canfitpro May/June 2022

TRACKS Personal Training

canfitpro has designed icons to identify various tracks which can enhance your career and dovetail with your personal interests. These icons are a tool to help you identify your area of interest on the Schedule at a Glance; they do not represent canfitpro CECs or accreditation from other organizations.

SPONSORED BY

Thursday, August 11th, 2022 Intercontinental Hotel Toronto 10:30AM - 4:30PM

THEME:

HOSTS

BELONGING

Maureen "Mo" Hagan

Samantha Montpetit-Huynh

SPONSORED BY

PRESENTERS

Kim Basler

Suaad Ghadban

Cher Obediah

Simone Samuels

Jess Silver

Vyshnavi (Vysh) Sivakumaran Beth Yarzab

canfitpro Women Who Influence was created to celebrate women in the fitness industry. This full-day event and luncheon was also created to give women a platform from which to speak out, share their story and encourage other women to pursue next-level leadHERship opportunities.

canfitpro.com/womenwhoinfluence2022 Register on or before July 12 and receive an invitation to an exclusive online event on July 14

3 CECs

CELEBRATE WITH US! The 1st Annual Sharon Mann Inspiration Award and Scholarship will be awarded as part of the day’s events

SECURE YOUR SEAT TODAY!

SCHEDULE AT A GLANCE Personal Training

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Cycling

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Medical Fitness

Business & Leadership Sponsored by

Track(s)

8:00 AM - 9:30 AM | Friday, August 12 How to Effectively Use Video When Coaching Power Lifts (W/S)

Chris Fudge

Bootcamp Buckets (W/S)

Mindy Mylrea

Unlocking Shoulder Pain (W/S)

Brendan Fox

TRX Beyond the Basics: The Evolution of Suspension Training (W/S)

TRX Presenter Team

Moving with the Science: Building Credibility as a Fitness Pro (L)

Natalie Toman

Keiser: Coaching and Connecting (W/S)

Krista Popowych & Sergio Velasco

Mini Band Fitness and Dance: Choreography and Effective Use (W/S)

Suaad Ghadban

Schwinn® Cycling: Set the Stage: Planning the Perfect Ride Every Time. (W/S)

Helen Vanderburg

Total Barre® Modified for Special Populations (W/S)

Merrithew™ Faculty

Diversity in Fitness: How to Build Your Team and Understand Your Client (L)

Nsuani Baffoe

A dumbbell, a chair, and your BODY! (W/S)

Lisa Mastracchio

READY – SWEAT – GO! (W/S)

Amanda Grant

THINK Yourself® A TECH PRO (L)

Nathalie Plamondon-Thomas

Filling the Gap - Actions for Habit Change Success (L)

Casey Zavaleta

The Microbiome: The Extraordinary Key to Enhancing Mental Health and Athletic Performance (L)

Aja Gyimah

Barefoot Kickbox Yoga (W/S)

Karla Medina

Guide to Block Periodization & Program Design (L)

Jason Jones

Group Fitness for All Bodies (W/S)

Christine DeFilippis

10:00AM - 11:30AM | Friday, August 12 OPENING CEREMONIES AND KEYNOTE ADDRESS: Start Anywhere with Silken Laumann, Four-time Olympian, author and founder of Unsinkable (L)

W/S = Workshop | L = Lecture

Silken Laumann

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Medical Fitness

Presenter

1:30PM - 3:00PM | Friday, August 12 Breathing Fundamentals - What Every Fit Pro Needs to Know (W/S)

Ben McDonald

The Kegel Rx – Pelvic Floor Fitness in Pregnancy, Motherhood and Midlife – Are Kegels All We Need? (W/S)

Kim Vopni, Julia Di Paolo, Samantha Montpetit-Huynh

Hip, Hip Hooray (W/S)

Victoria Goncharenko

TRX Training Optimized (W/S)

TRX Presenter Team

THE ULTIMATE CUES FOR FITNESS PROFESSIONALS – THINK Yourself® A COACH (L)

Nathalie Plamondon-Thomas

Keiser: Ride Apex (W/S)

Krista Popowych

SoulBody Barre - An Athletic Approach (W/S)

Stacey Vandiver

Halo® Intro to Interval Training, For a Level 1 Client (W/S)

Merrithew™ Faculty

Prescription To Get Active: ‘Motivating to Move’ (L)

Facilitated by Scott Wildeman. With Lisa Dare, Jeff Tareta, Dr. Don Morrow, Erin Pearson

Programming Jam to Wellness (W/S)

Paul Cauldwell & Chris Nentarz

Shake it and Slice it with Jungshin's Dance Flow (W/S)

Annika Kahn

Why We Powerlift- Empowering Strength in the Mind and Bodies of Women (L)

Facilitated by Stephanie Dupuis. With Cassandra Chin, Frances Manias & Yordanos Tessema

How to Attract and Sign Up Clients Who Will Pay You $500-$2,000 a Month (L)

Sean Greeley

Tech It Ralph (L)

Emma Barry

Getting Real with Mental Health: The Trainer-Client Conversation (L)

Facilitated by Silken Laumann. With Dr. Jennifer Heisz, Pamela Fitzgerald & Bria Wannamaker

Everything You Wanted to Know About Nutritional Supplements, But Were Afraid to Ask (L)

Igor Klibanov

Yoga for Addiction & Recovery (W/S)

Christine Yanke

Guide to Linear & Wave Loaded Periodization & Program Design (L)

Eddie Panting

4:00PM - 5:30PM | Friday, August 12 The Issue is in the Tissue: Training Your Fascia for Function (W/S)

Leslee Bender

It's About Powerlifting and It's More Than Just Powerlifting for Women (W/S)

Frances Manias

VIEW FULL SESSION DESCRIPTIONS

42 canfitpro May/June 2022

W/S = Workshop | L = Lecture

Business & Leadership Sponsored by

Track(s)

Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

Active Aging

Yoga/Pilates

Sponsor

Nutrition

Technology

Medical Fitness

Presenter

Myofascial Rolling For Enhanced Mobility (W/S)

Brad Norris

Heck of a HIIT (W/S)

Mindy Mylrea

Next Level Elastic Resistance (W/S)

TRX Presenter Team

Female, Hearty and Hardy .. but Different (L)

Pat VanGalen

Keiser: Ride Ready (W/S)

Sergio Velasco

Let’s SO-KAH-SIZE! (W/S)

Ayanna Lee Rivears

Schwinn® Cycling: A DJ Saved My Life: The Secret to Savvy Playlists. (W/S)

Helen Vanderburg

Creating Your Signature Class (W/S)

Karla Medina

Canadian State of the Fitness Industry (L)

Facilitated by Mo Hagan & Nathalie Lacombe. With Emma Barry, Sara Hodson, Ryan Mallough, Steven Mann, Trisha Sarker & Carl Ulmer

Training and Coaching Men 40+ (W/S)

Funk Roberts

ZUMBA RHYTHMS + DANCE STYLES - UNLIMITED WAYS TO HEAT UP YOUR CLASSES! (W/S)

Andrea Sandhu

Body Autonomy in the Fitness Industry - Panel (L)

Facilitated by Samantha MontpetitHuynh. With Sandy Co-Catibog, Christine DeFilippis, Reena Parekh, Vyshnavi Sivakumaran

STOP WINGING IT: STEP-BY-STEP SOCIAL MEDIA STRATEGIES - THINK Yourself® A MARKETING PRO (L)

Nathalie Plamondon-Thomas

Mental Health & Mindfulness: Elevating Client Success! (L)

Jooli Park

Overcoming Yo-Yo Dieting (L)

Bridget Fauteux

Prana Energy (W/S)

Lisa Greenbaum

Business & Leadership Sponsored by

Track(s)

8:00AM - 9:30AM | Saturday, August 13 Kickbox HIIT (High intensity training) (W/S)

Karla Medina

Power Walking - the Forgotten Workout (W/S)

Sarah Zahab

Prenatal Truths & Myths (W/S)

Jessica Maurer

Mastering The Feet – The Key To Complete Movement (W/S)

Brendan Fox

W/S = Workshop | L = Lecture

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Presenter

8:00AM - 9:30AM | Saturday, August 13 Arthritis Exercise Creation: The How and The Why (W/S)

Christine Conti

Training the Female Athlete (W/S)

TRX Presenter Team

Keiser: Ride Race (W/S)

Sergio Velasco

Hot Booty Ballet (W/S)

Suaad Ghadban

Schwinn Cycling®: Master Your One – Rule Yourself & Rock Your Room (W/S)

Mindy Mylrea

Halo® Training Intro to Integrated Bodyweight Training (W/S)

Merrithew™ Faculty

Crack The Code (L)

Facilitated by Shannon Fable. With Staci Alden, Emma Barry, Shay Kostabi & Dan McDonogh

Inclusive Fitness: Assessing the Wheelchair User (W/S)

Megan Williamson

ZUMBA GOLD® (W/S)

Andrea Sandhu

Need Leads? Make It Rain Awesome Prospects from Google, Yelp, and NextDoor! (L)

Sean Greeley

Nutrition and Lifestyle Interventions for Diabetes Prevention (L)

Prof. Dr. George Grant

Full Body Boost (W/S)

Paul Galloro & Claudia Micco

Strength Training for Children (L)

Chris Fudge

10:00AM - 11:30AM | Saturday, August 13 Performing at Your A-Game: Through Self-Care (W/S)

Paul Cauldwell & Chris Nentarz

Load and Explode (W/S)

Lynne Skilton-Hayes

Alzheimer's - Let's Prevent It With Everything We've Got (W/S)

Jonathan Ross

Coaching a Continuum of Challenge (W/S)

Janice Hutton, Michelle Kerr, Libby Norris & Ruth Parliament

TRX Functional Training Circuit (W/S)

TRX Presenter Team

Keiser: Ride Rhythm (W/S)

Krista Popowych

Simple Circuits (W/S)

Lisa Mastracchio

Schwinn® Cycling: Work Not Twerk - Results with Rhythm. (W/S)

Helen Vanderburg

STOTT PILATES® Soft Kettlebell Plus Workout (W/S)

Merrithew™ Faculty

VIEW FULL SESSION DESCRIPTIONS

44 canfitpro May/June 2022

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Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

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Yoga/Pilates

Sponsor

Nutrition

Technology

Medical Fitness

Presenter

21 Day Journey to Resilience (L)

David Patchell-Evans

Corrective Core Training For Injury Prevention (W/S)

Leslee Bender & Mo Hagan

Mindful Warrior (W/S)

Annika Kahn

Stand Out on Social (L)

Facilitated by Nathalie Lacombe. With Dawn Bowman, Tony Felgueiras, Funk Roberts & Sue Staresinic

THINK Yourself® REAL: CAUSES, IMPACTS & TOOLS TO ELIMINATE IMPOSTER SYNDROME (L)

Nathalie Plamondon-Thomas

Tapping Into the Bio-Psycho-Social Model of Care (L)

Dr. Mitchell Abrams

Nutrition and its Impact on Immune Health (L)

Alisa Herriman

SoulBody Yoga Sculpt (W/S)

Tara Wilson

Mitigating Mental Barriers during Client Assessments (W/S)

Jason Jones

Business & Leadership Sponsored by

Track(s)

1:30PM - 3:00PM | Saturday, August 13 EAST meets West with Sword Fitness (W/S)

Annika Kahn

Movement and Mental Health – for Kids (W/S)

Melanie Levenberg

Training the After-Baby Body – Essential Info For Client Success! (W/S)

Kim Vopni, Julia Di Paolo & Samantha Montpetit-Huynh

You’ve Got Some Nerve: Training Those with Fibromyalgia (W/S)

Irene McCormick

Functional Aging (W/S)

Helen Vanderburg

Partner Workouts: Together Each Achieves More (W/S)

Krista Popowych

Schwinn® Cycling: Dry-Tri: Beast Mode Fusion (W/S)

Mindy Mylrea

STOTT PILATES® Matwork Flow with Ankle Tubing (W/S)

Merrithew™ Faculty

The Future of the Fitness Professional in the Health Care Paradigm (L)

Sara Hodson

How To Do A Nutritional Physical (W/S)

Alisa Herriman

READY – SWEAT – GO! (W/S)

Amanda Grant

Fueling Future Growth Forum: How Technology is Transforming the Fitness Industry (L)

Emma Barry & Len Fridman, featured WellnessLiving customers

Social Media Makeover: How to Turn Your Social Media Accounts into Awesome Client-Converting Machines in 30 Days (or Less) (L)

Sean Greeley

Clients Living with Multiple Sclerosis (MS): Results Driven Inclusive Programming (L)

Megan Williamson

W/S = Workshop | L = Lecture

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Sponsor

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Presenter

1:30PM - 3:00PM | Saturday, August 13 Intuitive Eating (L)

Bridget Fauteux

YogaLean (W/S)

Beth Shaw

Coaching the Big Lifts Part 1: Squat (W/S)

Chris Fudge & Yordanos Tessema

4:00PM - 5:30PM | Saturday, August 13 danceFIRE (W/S)

Dione Mason

Advanced Exercise Muscle Testing (W/S)

Brendan Fox

Movement For Moms (W/S)

Jessica Maurer

Assessment and Collaboration: Making Movement Better (W/S)

Dan McDonogh & Chris Nentarz

How to Double Your Value with Hands-On Stretching (W/S)

Meghan Jarvis

Training Outside of the Box (W/S)

Helen Vanderburg

Keiser: Ride Rush (W/S)

Sergio Velasco

Hip Hinge Fundamentals - What Every Fit Pro Needs to Know (W/S)

Ben McDonald & Casey Zavaleta

Schwinn® Indoor Cycling: Ride or Die: Killer Vibe to Connect with your Team. (W/S)

Mindy Mylrea

Lessons from a Boutique Fitness Coach - Under the Lights (L)

Scott Russell & Leah Seacrest

Cultural Cardio (W/S)

Cher Obediah

Women on Weights 101 (W/S)

Lisa Mastracchio

Networking Know How (L)

Shannon Fable

Regress to Progress (L)

Jennifer Rochon

Fat Loss Nutrition Coaching: The Art and Science of Helping Clients Experience Dramatic Change (L)

Kyle Byron

SoulBody LIIT+Recovery (W/S)

Lyndsay Syverson

Coaching the Big Lifts Part 2: Deadlift (W/S)

Chris Fudge & Yordanos Tessema

8:00AM - 9:15AM | Sunday, August 14 Kids Fitness Mega Workshop: Dance - Yoga – Ninja (W/S)

Melanie Levenberg

Movement for Menopause (W/S)

Kim Vopni, Julia Di Paolo & Samantha Montpetit-Huynh

5 Steps to Your Signature Program (L)

Jessica Maurer

VIEW FULL SESSION DESCRIPTIONS

46 canfitpro May/June 2022

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Business & Leadership Sponsored by

Track(s)

Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

Active Aging

Yoga/Pilates

Sponsor

Nutrition

Technology

Medical Fitness

Presenter

Restore Your Fascia Restore Your Body (W/S)

Leslee Bender

The Three Keys to Sustaining Motivation in Your Clients (L)

Christine Sachse

How the Birth Control Pill Affects Weight, Muscle and Exercise (L)

Igor Klibanov

Industry 2.0: Meet Customer Expectations in a post-COVID world (L)

Charlotte Sobolewski

The 6 Business Growth Levers To Grow from $10k to $100k a Month (L)

Sean Greeley

5 Things You Need to Know In Order To Be a Successful Personal Trainer (L)

Adam Dare

The New Cocktail Hour ~ Mixing Sound with Expressive Movement (W/S)

Claudia Micco

Body Inclusive Training: The New Era of PT (L)

Beth Yarzab, Jason Jones, Simone Samuels & Jeff Tiessen

Business & Leadership Sponsored by

Track(s)

8:00AM - 9:30AM | Sunday, August 14 STOTT PILATES® Sliding Mobility Disks for Dynamic Stabilization, Matwork (W/S)

Merrithew™ Faculty

Next Level Anatomy (W/S)

Sarah Zahab

9:45AM - 11:15AM | Sunday, August 14 No Equipment Workouts for Online Trainers (W/S)

Bria Wannamaker

Compression Band Flossing (W/S)

Brad Norris

From Employee to Entrepreneur (L)

Nathalie Lacombe & Jessica Maurer

iHIIT - intelligent High Intensity Interval Training (W/S)

Dan McDonogh

Movement is Medicine for Mind, Body & Soul (W/S)

Nike Charles

What Is Whole Body EMS? (L)

Agnes Ramsay

A Brain Changer is a Game Changer! (L )

Jill Hewlett

5 Tips for Cultivating Inclusive Communication (L)

Tara Dinyer

Group Coaching in an Online World (W/S)

Nicky & Gareth Nock

How to Build a Succesful Group Fitness Digital and In-Person Strategy (L)

Staci Alden

Yin + Restore (W/S)

Lisa Greenbaum

PT Coaching Skills to Optimize Client Results (L)

Fyonna Vanderwerf

12:00PM - 1:30PM | Sunday, August 14 CLOSING CEREMONIES AND KEYNOTE ADDRESS: Finding your North Star with Dr. Ivan Joseph (L)

W/S = Workshop | L = Lecture

Dr. Ivan Joseph

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Track(s)

2:00PM - 3:30PM | Sunday, August 14 Return to Run Post Injury (W/S)

Sarah Zahab

Vitality Practice: A Weight Neutral Approach to Fitness (L)

Beth Yarzab

Recovery & The Lymphatic System (W/S)

Sue Staresinic

Winning Strategies to Build a Podcast That Lasts (L)

Facilitated by Nkechi Nwafor-Robinson. With Christine DeFillipis, Chris Fudge, Funk Roberts & Bria Wannamaker

The New Normal: Mind-Body Practices For All Active Lifestyles (W/S)

Paul Galloro

How to Make Your Outdoor Training Stand Out From the Rest (W/S)

Jessie Thomas

The Power of Persona: Unleash Your Secret Weapon To Unforgettable Classes (L)

Shay Kostabi

Is Coffee Good or Bad For You? (L)

Igor Klibanov

The Science of Personal Transformation (L)

Dr. Mitchell Abrams

Self-Care Strategies for Fitness Professionals (L)

Daniela Goode

Personal Branding University: Rethinking ...Who You Are & What You Do (L)

Shannon Fable

Emotional Muscle For A Trauma-Sensitive Workout (W/S)

Claudia Micco

The Importance of Diversity and Inclusion in Fitness (W/S)

Shakera Martin

VIEW FULL SESSION DESCRIPTIONS

W/S = Workshop | L = Lecture

2022 GLOBAL CONFERENCE & TRADE SHOW

CPR A 30

for only $

8 SESSIONS TO CHOOSE FROM! Friday 7:00am, 12:30pm. Saturday 6:30am, 10:00am, 1:30pm, 5:00pm. Sunday 6:45am, 2:00pm.

48 canfitpro May/June 2022

SCHEDULE AT A GLANCE Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

Streaming from In-Person at the Metro Toronto Convention Centre

Active Aging

Yoga/Pilates

Sponsor

Nutrition

Technology

Medical Fitness

Presenter

Business & Leadership Sponsored by

Track(s)

8:00AM-9:30AM | Friday, August 12 Diversity in Fitness: How to Build Your Team and Understand Your Client (L)

Nsuani Baffoe

A dumbbell, a chair, and your BODY! (W/S)

Lisa Mastracchio

How to Stop Solving Client Problems and Start Seeking Solutions! (L)

Angie Miller

Enhancing the In-Home Training Experience (L)

Trevor Pickett

Teaching with Anahata (Heart) to Transcend Fitness (W/S)

Dr. Diedre Douglas

Menopause Fitness Interventions (W/S)

Debra Atkinson

Invigorate Your Yoga Practice (W/S)

Trish Curling

Demystifying Nutrition - Separating Nutrition Fact from Fiction (L)

Lorne Opler

Open Doors, Soft Spaces (L)

Tasha Edwards

The Business of Medical Fitness (L)

Dr. Dan Mikeska & Mark Nutting

10:00AM - 11:30AM | Friday, August 12 OPENING CEREMONIES AND KEYNOTE ADDRESS: Start Anywhere with Silken Laumann, Four-time Olympian, author and founder of Unsinkable (L)

Silken Laumann

1:30PM - 3:00PM | Friday, August 12 Prescription To Get Active: ‘Motivating to Move’ (L)

Facilitated by Scott Wildeman. With Jeff Tareta, Dr. Don Morrow, Erin Pearson

Programming Jam to Wellness (W/S)

Paul Cauldwell & Chris Nentarz

Advanced Resistance Training Techniques (L)

Dr. Len Kravitz

How to Leverage Technology to Diversify Your Services and 10x Your Client List (L)

Tiffani Bassi

LIT 101 (Low Impact Training) (W/S)

Dane Robinson

Challenging Autism with Exercise (W/S)

David Geslak

Burned OUT! Over 25 but ready to regain control! (W/S)

Angie Chek W/S = Workshop | L = Lecture

VIEW FULL SESSION DESCRIPTIONS canfitpro May/June 2022

SCHEDULE AT A GLANCE Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

Active Aging

Yoga/Pilates

Sponsor

Nutrition

Technology

Medical Fitness

Presenter

1:30PM - 3:00PM | Friday, August 12 Hipster Yoga Stretch (W/S)

Doris Thews

Creating Positive Fitness Experiences within Indigenous Communities (L)

Facilitated by Michael O'Neil. With Patrick Gladue, Cher Obediah & Natalie Paavola

A Fresh Look at Learning Management Systems for Hiring Fitness Professionals (L)

Sheldon McBee

4:00PM - 5:30PM | Friday, August 12

Canadian State of the Fitness Industry (L)

Facilitated by Mo Hagan & Nathalie Lacombe. With Emma Barry, Sara Hodson, Ryan Mallough, Steven Mann, Trisha Sarker & Carl Ulmer

Training and Coaching Men 40+ (W/S)

Funk Roberts

Strengthening for Sports Performance (L)

Benjamin Siong

Move & Metaphor (W/S)

Andriana Crawford

Understanding Interval Training: Chasing Zatopek (L)

Dr. Jason Karp

Sarcopenia & Osteopenia: A Silent Epidemic for Older Adults (L)

Robert Linkul

Lifestyle Coaching for a new era: The integration of Holism and modern science (W/S)

Angie Chek

Powerful Performance & Peak Productivity (L)

Selin Bilgin

Overcoming Barriers in Underserved Fitness Communities (L)

Facilitated by Megan Williamson. With David Geslak, Jess Silver, Jeff Tiessen, Laia Bové

Exercise Considerations for those with a Respiratory Disease (In a PostCOVID World) (W/S )

Carol Ann

8:00AM - 9:30AM | Saturday, August 13

Crack The Code (L)

Facilitated by Shannon Fable. With Staci Alden, Emma Barry, Shay Kostabi & Dan McDonogh

Inclusive Fitness: Assessing the Wheelchair user (W/S)

Megan Williamson

The Next Level Training Pro: Advanced Prehab and rehab in the gym environment (L)

Matthew Wallden

Building a Village: Bridging the Gap Between Pelvic Physiotherapists and Fitness Professionals (L)

Keri Martin Vrbanac

3D Body Sculpting (W/S)

Aimee Nicotera

VIEW FULL SESSION DESCRIPTIONS 50 canfitpro May/June 2022

W/S = Workshop | L = Lecture

Business & Leadership Sponsored by

Track(s)

Streaming from In-Person at the Metro Toronto Convention Centre

Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

Active Aging

Yoga/Pilates

Sponsor

Nutrition

Technology

Presenter

Relax, Renew and Refocus with Yoga Nidra (W/S)

Susan Agrios

Un-Diet Yourself: Take Control of Your Health (L)

Mandy Gefle

Working With Clients Who Have Chronic Pain (W/S)

Fran Garton

Your Diversity Is Your Super Power- Panel (L)

Facilitated by Samantha MontpetitHuynh. With Portia Boston, Reena Parekh, Inemesit Graham, & Vyshnavi (Vysh) Sivakumaran

Medical Fitness

Business & Leadership Sponsored by

Track(s)

10:00AM - 11:30AM | Saturday, August 13 21 Day Journey to Resilience (L)

David Patchell-Evans

Corrective Core Training For Injury Prevention (W/S)

Leslee Bender & Mo Hagan

Ultimate Calorie Burning Makeover (L)

Dr. Len Kravitz

Small Group Training...Done Right! (W/S)

Dane Robinson

Functional Chair-Based Dance Fitness (W/S)

Alexis Perkins

Let’s Do The Splits (W/S)

Trish Curling

Nutrition & Stress (L)

Keyrsten McEwan

Insights Into Low Back Pain & Functional Solutions (L)

Chuck Wolf

Fit Tech & Crytocurrency in the Fitness Industry (L)

Megan Jarvis

Creating Size-Inclusive Fitness Spaces (W/S)

Louise Green

1:30PM - 3:00PM | Saturday, August 13 The Future of the Fitness Professional in the Health Care Paradigm (L)

Sara Hodson

How To Do A Nutritional Physical (W/S)

Alisa Herriman

Spirit Gym: How to Turn Challenges Into Opportunities For You and Your Clients (L)

Paul Chek

Sport Specific Training For Your Sport (W/S)

Susan Agrios

GROOV3 (W/S)

Mychele Sims

Small Wins Equal Big Group Fitness Gains (L)

Sheldon McBee

Chair Yoga for the Young at Heart (W/S)

Sara Kooperman W/S = Workshop | L = Lecture

VIEW FULL SESSION DESCRIPTIONS canfitpro May/June 2022

SCHEDULE AT A GLANCE Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

Active Aging

Yoga/Pilates

Sponsor

Nutrition

Technology

Presenter

1:30PM - 3:00PM | Saturday, August 13 You’re in Demand: Best Online Video Presentation Experience (L)

Kia Williams

Lifelong Lessons in Leadership (L )

Chris Stevenson

If Not Weight Loss, Then What? Marketing Weight-Inclusive Fitness (L)

Ragen Chastain

4:00PM - 5:30PM | Saturday, August 13 Lessons from a Boutique Fitness Coach Under the Lights (L)

Scott Russell & Leah Seacrest

Cultural Cardio (W/S)

Cher Obediah

What Fit Pro's Need To Know About Training Women Over 40 (L)

Nadia Norman

Fitness Myths, Misconceptions, and Misinformation (L)

Dr. Jason Karp

Program Design Systems = Time Saving Solutions (W/S)

Keli Roberts

Relationships b4 Reps: Programming People Not Exercises (L )

Chad Benson

Adaptive Yoga Workshop - Basic Principles for Creating Accessible Spaces (W/S)

Laia Bové

DIY Hydration Drinks, Power Bars, Protein Smoothies and Energy Drinks (W/S)

Robert Wilson-Smith

Insights into Knee Pain & Functional Solutions (W/S)

Chuck Wolf

Finding Fulfillment NOW (L)

Todd Durkin

8:00AM - 9:15AM | Sunday, August 14 5 Steps to Your Signature Program (L)

Jessica Maurer

Next Level Anatomy (W/S)

Joanne Mulhall

The Performance Pyramid-How to Systematically Build a Complete Athlete (L)

Eric D'Agati

The Ultimate Cues for Fitness Professionals (L)

Nathalie Plamondon-Thomas

Happy Healthy Sexy Hormones (L)

Joanne Mulhall

Women's Nutritional Needs in Sports (L)

Bianca Cordeiro

Be Gone Burnout, Creating Strategy Structure and Purpose as a Fit Pro! (L)

Lindsey Rainwater

VIEW FULL SESSION DESCRIPTIONS

52 canfitpro May/June 2022

W/S = Workshop | L = Lecture

Medical Fitness

Business & Leadership Sponsored by

Track(s)

Streaming from In-Person at the Metro Toronto Convention Centre

Personal Training

Group Fitness

Inclusive Fitness

Cycling

Wellness

Active Aging

Yoga/Pilates

Sponsor

Nutrition

Technology

Medical Fitness

Presenter

Business & Leadership Sponsored by

Track(s)

9:45AM - 11:15AM | Sunday, August 14 From Employee to Entrepreneur (L)

Nathalie Lacombe & Jessica Maurer

Movement is Medicine for Mind, Body & Soul (W/S)

Nike Charles

Breaking into Professional Sport Conditioning: How to Train Any Athlete in Any Sport! (L)

Matthew Wallden

Hundred Ways to HIIT! (W/S)

Tiffany Moffatt

How to Create More Diverse + Inclusive Fitness Spaces (L)

Portia Boston

Fundamentals for Entering Fit Technology Space (L)

Doris Thews

Nutritional Recommendations for Endurance vs Strength Training (L)

Ashley Leone

12:00PM - 1:30PM | Sunday, August 14 CLOSING CEREMONIES AND KEYNOTE ADDRESS: Finding your North Star with Dr. Ivan Joseph (L)

Dr. Ivan Joseph

2:00PM - 3:30PM | Sunday, August 14

Winning Strategies to Build a Podcast That Lasts (L)

Facilitated by Nkechi Nwafor-Robinson With Christine DeFillipis, Chris Fudge, Funk Roberts & Bria Wannamaker

How to Make Your Outdoor Training Stand Out From the Rest (W/S)

Jessie Thomas

Let's Take This Outside: Behavior Change Beyond the Session (L)

Darlene Marshall

Powerful Play: Active Games That Help Kids Sweat, Smile, and Get Smarter! (L)

Brett Klika

The Magic of Wellness Programming (L)

Debbie Bellenger

Helping Your Clients Overcome Emotional Eating and Self-Sabotage with EFT Tapping (L)

Ellie Steele

Social Media Strategies That Create Revenue (L)

Debra Atkinson W/S = Workshop | L = Lecture

VIEW FULL SESSION DESCRIPTIONS

canfitpro May/June 2022

WOMEN & LEADERSHIP

INFLUENCING A CULTURE OF BELONGING PART 2

HELPING WOMEN LEADERS DISCOVER THEIR PLACE IN FITNESS AND THEIR ABILITY TO INFLUENCE By Emily Dobrich, Maureen Hagan and Beth Yarzab Only 45 per cent of employees experience the feeling of connection with others in the workplace according to the 2022 Workplace Belonging Survey conducted by Ipsos and Dr. Rumeet Billan. This should come as no surprise considering the events that have unfolded in the last two years. We have undergone 54 canfitpro May/June 2022

extreme loss of connection because of extended periods of increased isolation with the COVID-19 pandemic lockdowns. In the March/April issue of the canfitpro magazine, we published part one of this article on influencing a culture of belonging. In this article, we are taking you deeper into the essence

of belonging, helping you understand the power of belonging, and equipping you with some practical action steps you can take right now to rebuild the feeling of belonging. The last two years have left us starving for connection. Our intention with canfitpro 2022 Global Conference & Trade Show is

As Dr. Rumeet Billan says: “Belonging is not a program or initiative, it is an experience related to social connectedness, feeling included, and being accepted.” What step will you take to create these moments or experiences in your community, network, team? Focusing initiatives on fostering a sense of belonging is more important now than ever before. In the fitness industry, we are seeing positive developments as members return to clubs and inperson training, and as events within the industry return. Make belonging a cornerstone of your vision, purpose, and daily practice for the remainder of 2022. Watch your business shift and become more sustainable (this is possible for any industry and workplace). What will it feel like in five years, or ten years, when you look back on your business and it is still thriving? See below for our “5 Steps to Nurture Belonging” that will get you into action today! 5 Steps to Nurture Belonging Reigniting our ability to connect with people can help us heal from pandemicinduced isolation. Practice these microskills in the months leading up to the canfitpro 2022 Global Conference and

positive contributions. This can take the form of a shout-out on social media, a verbal acknowledgment at a meeting, or nominating a colleague for the Women Who Influence Sharon Mann Inspiration Award or the canfitpro Fitness Professional of the Year Award. Both will be celebrated at the canfitpro Global Conference and Trade Show in August!

THIS IS YOUR TIME TO GET BACK IN THE GAME, GET YOUR TEAM READY TO RISE, AND RETURN STRONGER THAN EVER. Trade Show. You will be ready to create meaningful connections and facilitate a sense of belonging with those you meet at the event! 1. Invite people into group conversations and let them know the topic you are discussing, so they are brought in with grace. 2. Make a point of engaging with people who are different than you – in terms of culture, gender, religion, race, etc. These conversations are a powerful source for learning, innovation, and breaking bias. Attend sessions within our Inclusive Fitness track at the canfitpro Global Conference & Trade Show to enhance your collaboration with diverse groups. 3. Ask one acquaintance weekly, or monthly, to have a “walk ‘n’ talk” phone or Zoom chat – with the intention of getting to know them better. Always end the conversation with, “Is there anything I can do to help you?” 4. Amplify this networking practice at the August event. The Opening and Closing Ceremonies, the Trade Show, and even the line-ups for registration or sessions are filled with new people to meet. You might be one person away from your next opportunity! 5. Recognize others publicly for their

SECURE YOUR SEAT TODAY! Emily Dobrich is a canfitpro Fitness Instructor Specialist with a BSc Food and Nutrition, BA Kinesiology and Master of Education in adult learning and global change. Photo Credit: Dawn Bowman

to welcome back the industry, our friends, partners and colleagues, and help one another. We are embedding belonging into our conference vision. This is your time to get back in the game, get your team ready to rise, and return stronger than ever.

Maureen (Mo) Hagan is an international award-winning fitness professional, creator of Women Who Influence and Chief Operating Officer for canfitpro. Beth Yarzab is a Certification Developer and PRO TRAINER with canfitpro who facilitates a weight-neutral fitness community in her spare time.

canfitpro May/June 2022

BUSINESS

BUSINESS LESSONS FROM THE KENYAN RUNNERS

4 SPECIFIC TRAINING HABITS THAT CAN FAST TRACK YOUR FITNESS BUSINESS SUCCESS By Jason R. Karp, PhD, MBA AS AN AMERICAN COACH LIVING AND COACHING IN KENYA, I SEE HUNDREDS OF RUNNERS TRAINING TO RUN FAST ENOUGH TO RACE IN NORTH AMERICA AND EUROPE SO THEY CAN HAVE A CHANCE TO WIN PRIZE MONEY AND ESCAPE POVERTY. To get faster and chase their dreams, the Kenyan runners have specific training habits which, believe it or not, can benefit your fitness business and career, whether you are a personal trainer, gym

56 canfitpro May/June 2022

owner, or yoga instructor. Here are four of them. 1. Work in Groups. Kenyan runners train in groups every day, which ensures competition to push the pace for the more seasoned runners, while providing careful training and motivation for the lower-level runners who practice holding on to the group pace. One way to work in a group is by partnering with a couple of other people to grow your business rather than doing it as a solo venture. Few fitness

businesses became successful at the hands of only one person. To make your business successful, put together a team of like-minded people with different skills who can work on distinct parts of your business and push each other daily to be successful. If you are a business owner or a manager who oversees a large staff or an employee of a large company, try using work teams (an organizational structure called Holacracy), which distributes power throughout the organization, giving employees freedom to manage themselves. Like the Kenyan

training groups, Holacracy works best if your employees are self-directed, value autonomy and commitment, and seek responsibility, and includes a strong leader who can oversee the work. 2. Control the Pace. A senior member of the Kenyan running group dictates the pace of the run. No one is allowed to pick up the pace on his or her own. Everything is controlled. Control the pace of your business and its growth by having a plan. It is easy to get caught up in making fast money by getting as many clients, teaching as many classes, or opening as many studios as possible, but accelerated growth can be detrimental for a business, causing cash flow problems and significantly increasing the demands on employees, especially if you do not have the business structure and operations in place to support that growth. Grow your business only as fast as your operations, management, and systems will allow. Have specific, realistic financial goals for each month and each year, and control the pace. 3. Run High Mileage. Most of the Kenyan marathon runners work a lot, running upwards of 185 kilometers per week, with the shorter distance runners running slightly less. Running 145 to 160 kilometers per week is nothing special in Kenya. The Kenyans race infrequently, instead focusing on developing their aerobic systems to their highest potential through high mileage, running 11 times per week. They

work on their running in addition to in their running, developing a solid base from which to include faster running to prepare them to race. While you do not need to run 160 kilometers per week to have a successful fitness business, you do need to spend as much time working on your business as the Kenyans spend working on their running. It takes a lot of work to be successful, and it takes a lot of work to create passive income. (It took a lot of time and work to author the books and create the run certification program that years later provides me with passive income.) 4. Run Fartleks. Every Thursday at 9:00 a.m. in Iten, about 200 Kenyan runners (and a few visiting Caucasian runners, referred to as mzungu by the locals) collect at a trailhead at the side of the road for the famous Iten Fartlek: 5K to 10K, alternating either one minute fast/one minute slow, two minutes fast/one minute slow, or three minutes fast/one minute slow on undulating dirt and rocky trails. The slow parts are run very slow, which enables them to run the fast parts fast. A combination of two Swedish words that, when put together, translate to “speed play”, fartlek running dates to 1937 when it was developed by Swedish coach Gösta Holmér who used it as part of Sweden’s military training. Many of the Kenyan runners in Iten do not have transportation or the financial means to use the few available tracks for interval

workouts, so they rely on fartleks for their hard workouts. While it is often said that life is a marathon, life — and business — is more like a fartlek, with short bursts of activity interspersed with periods of recovery and strategy. Run your business like a fartlek — work intensely on a single task for a brief period, then back off to think, plan, and strategize about how to grow your business. Then work intensely again on either the same task if it is not yet completed or on the next task. When you try to work on multiple tasks at once, important things get sacrificed. The Kenyan runners have a singular focus and a work ethic that makes them successful. If you work in groups, control the pace, run high mileage, and run fartleks, your business will surely succeed, and perhaps you will even be able to keep up with a Kenyan!

Dr. Jason Karp is an American running coach living and coaching in Kenya. He is an exercise physiologist, author of 12 books and 400 articles, TED speaker, and 2011 IDEA Personal Trainer of the Year. His REVO₂LUTION RUNNING™ certification has been obtained by coaches and fitness professionals in 25 countries.

canfitpro May/June 2022

BUSINESS

SUCCESS STARTS WITH CONFIDENCE…WHICH MAY START AS A LIE The most embarrassing moment of my life By Nathalie Plamondon-Thomas

58 canfitpro May/June 2022

HAVE YOU EVER NOTICED VENUS WILLIAMS’ CONFIDENCE? WHEN SHE STEPS ON THE COURT, SHE HAS THIS VIBRANT, LARGERTHAN-LIFE, AMAZING ENERGY.

introduce it at the next instructor meeting of the Toronto area, to which about a hundred instructors would attend. I am on the stage with these 15 other instructors and in my mind I am thinking, “People don’t know this about me. They don’t know I can dance. I must do good. I want to perform.”

You just cannot help but notice her. That confidence was built every single step of her training, the physical aspect of it as much as the mental aspect of it. However, I heard that confidence started as a lie. She was powerful and strong at the back of the court, but whenever she came close to the net, her stats dropped. She was not as good. Her stats were close to 80 per cent miss, but her coach lied about it. He told her that she was good at the net. And she said, “Really? I am?” Her coach answered, “Yeah, I’m just looking at your stats and you’re getting so great at the net.” And on that day, she totally killed it at the net. She got so much better because she was told that the stats were good.

Well, I nailed it. I was so amazing on that day. I could see everybody in the audience looking at me, even though I was not front and center, they were looking at me, I could tell. Everybody had a shocked look on their face, and I thought, “Oh my gosh, they’re impressed by my dance skills. They had no idea that I was that good at dancing.” We finished the number, and my confidence was through the roof! That performance totally changed me. I started strutting around in the gym and putting my hand up to become team lead for this or team lead for that. I was showing so much confidence, my classes started to become more packed. Everybody was so impressed with me.

Sometimes, it may start as a lie, but it gives you the confidence you need so that you start becoming good at it. There is a story that I lived myself that backs this theory. I thought as fitness professionals you would appreciate this story. It was back in the days when I was teaching for GoodLife Fitness and I was recognized as the Body Attack team leader for GoodLife, which is a very intense, high cardio fitness class. I was in peak shape, but I was exclusively known for this specific “hardcore-type” fitness class. We were promoting a program on the schedule called Body Jam, which was a dance program. The people I worked with did not know that I also had a dance background. We put together a group to

Three weeks later, somebody told me: “I’m so impressed by you, Nathalie. Even with what happened to you on that day, you’re still so confident and you’ve been acting like you own the place instead of being embarrassed. Everybody started respecting you because it looks like it didn’t bother you at all.” What? I went to ask my friend Sarah what that person was talking about, and she said, “Nathalie, we thought you knew.” That I knew what? Well, as it turns out, I had a wardrobe malfunction that day. My boob had been sticking out the whole time! That is why people looked at me with this shocked look on their face. They were looking at me, indeed, I was not making this part up, but for the wrong reason. I had no idea and I had become this super confident person. Once I heard about this,

of course, I wanted to disappear, but only for a few seconds, because I still felt amazing. So, the most embarrassing moment of my life had a hugely different impact on my life because of the huge lie - I did not know. I had no clue! That incident did not matter after all. If you have a different mindset completely about something, it can make a dramatic difference and make you feel amazing, even when it is not. Apply this to your business success. What story do you have to make up that could potentially support you? Which elements of your mindset are holding you back? What do you need to believe to propel you to where you want to be instead of holding you back? Try making up stories that serve you. Most times, we do not really know what is “true” anyway. Why not choose to make up a story that makes you feel good, confident, empowered? Remember that sometimes, confidence may start as a lie.

Founder and CEO of the THINK Yourself® ACADEMY, Confidence Expert, and International No.1 Bestselling Author of fifteen books on wellness and empowerment, Nathalie PlamondonThomas combines 25 years in sales and 30 years in the fitness industry. She works with entrepreneurs who want to find confidence and clarity so they can make money by living from their passion.

Learn more from Nathalie Plamondon-Thomas at GLOBAL

canfitpro May/June 2022

BUSINESS

BOOST YOUR BUSINESS WITH FAMILY FITNESS UNIQUE IDEAS FOR CLASS TYPES AND KEY BUSINESS BUILDING TIPS By Melanie Levenberg THE BEST FITNESS PROGRAMS DO NOT JUST GIVE CLIENTS WHAT THEY WANT, THEY PROVIDE THEM WITH WHAT THEY NEED. Family Fitness is an exciting new trend that allows you to expand your impact, increase your income, and support your clients who have kids. Many trainers have

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yet to explore Family Fitness to boost their business as they are unsure about how to design, manage or promote these multigenerational classes and events. In this article, I will share business building tips and present three separate ways to design, deliver, and promote Family Fitness classes or events.

Section 1: Family Fitness Business Building Tips Tip #1: Build Your Business with Your Current Clients One of the most efficient ways to grow your business is to focus on your current target audience. Rather than launching a new kind of class to a new audience, expand offerings to clients you already

have: ● If you work with adults (who happen to have kids), offer a Parent Workout with Kid-Assistant ● If you mainly work with kids (who happen to have grown-ups), launch a Kid Program with Parent Involvement ● If your services directly target families as a family unit, expand your Family Focused class offerings Tip #2: Plan Family Classes Grouped by Age of Child Offering programming with targeted age blocks makes it easier to plan and deliver Family Fitness experiences. You can organize activities, create safe spaces, and plan cueing based on the general developmental needs of the kids in the group. There are three main age blocks for independent movers who can join their grown-ups during their workout: ages three to five, ages six to nine, and ages 10 to 12. Check out canfitpro Children’s Fitness Coach course for a deeper understanding of the specific activities and needs of each age category. Tip #3: Design Programs with A Clear Purpose Having a clear purpose for your Family Fitness class will ensure that everyone can have a safe and engaging experience. Regardless of the type of Family Fitness program you offer, focus on fun, be educated, and create safe spaces where each person can build the skills, mindset, and a value for active living. The best way to plan mixed-group fitness experiences is through the lens of physical literacy. Physical literacy is the competence, confidence, and motivation to be active for life. It is not a “goal” to be achieved, it is a journey that each person experiences over their lifespan. Support all three areas of physical literacy in your Family Fitness classes by focusing on fundamental movement skills to build competency, planning verbal cues to purposefully boost confidence, and making connections between movement and mental/social/ physical/emotional health. To learn more about physical literacy go to www.pl3yinc. com/physical-literacy Section 2: Family Fitness Class Types The Parent Workout with Kid-Assistant If your current business serves adults (parent) as your primary client, your responsibility as their trainer is to provide them with a great workout, in a space where their kids are also engaged. In designing “Parent Workout with KidAssistant” Family Fitness classes, consider choosing activities where the child is the support/auxiliary participant to your main

client - the adult. Kids can participate and join in on some types of exercises, however their activities should focus on using body weight rather than weights or equipment, and movement tasks that double-up on assisting their parents in having a great workout. As you and your adult trainee may be tracking reps, encourage kids to participate in the same space with a lens of play, enjoyment, and fun. Activity Idea: Create a strength/ conditioning circuit where the parent must complete the task, and the child participates as an assistant while also building their own skills. Example - Station 1: Child throws bean bags in different directions, parent sprints to get them and return them to the child. Station 2: Parent does a “caterpillar” plank. When the parent’s hips are up, the child runs a circle around the parent, when their hips are down (in plank), the child crawls under them. Kid Programs with Parent Involvement We have learned at PL3Y that Kid Programs with Parent Involvement are quite different than Parent Workouts with Kid-Assistant - in these types of classes, your primary client is the child, and the parents attend with a focus on their child (more so than themselves). In delivering DANCEPL3Y and YOGAPL3Y Family Fitness classes, we have watched parents sweat, smile, laugh, feel challenged, learn new skills, and be in awe of their kids, simply from participating in a class with them. A key for you as the instructor is to direct the primary instruction towards the children, then provide secondary cues and coaching towards the parents to encourage interaction, movement and even skill development. Keep your aim on providing the kids with a positive movement experience while engaging and involving their grown-ups in meaningful ways. Activity Idea: Teach children and parents a fitness or dance sequence where they face the front of the room, then must come together (e.g., face-to-face, or back-toback) for sections of the combination, to move together. This will foster both a sense of independence and connection between the two members of the family unit as they learn, move, and interact with one another. Family Focused Classes In these classes, the family as a unit is the focus, and your responsibility as the group leader is to design a space where parents and children can connect, play, learn new skills, move, and stay active.

When designing these classes, choose activities that bring together the family unit, supports teamwork and communication skills, and provides a variety of movement options for all members of the family to feel challenged and successful. The balance in Family Focused classes is your ability as the coach to deliver verbal coaching to both sets of participants, often repeating the same instructions, safety cues, movement commands or body refinements in different ways. Reinforce communication, relationships, and inclusion in all fitness activities and challenges that you design for these family units. Activity Idea: Build meaningful connections by having each family group create their own team identity. A silly group name, a funny group costume, a lively group cheer or a secret family handshake are Family Fitness class favourites, but have you tried a balancing family statue? This activity targets strength (core, arms, legs), balance, and teamwork skills. As the coach, announce the number of “points” needed between each piece of the statue (e.g., at least two points of contact between each person) and allow families to work together to build a “connected statue” together. Who can build the highest statue? The widest? The smallest? The silliest? It is easy to convince yourself that after more than two years of at-home isolation families are tired of hanging out with each other, but despite the crammed spaces, crazy Zoom schedules, cranky melt-downs (and then all the things that the kids are doing and feeling too), parents innate desire to help their kids grow healthy and strong will lead them to try new things that help them feel more connected to their kids. So go out there and launch Family Fitness classes that provide your clients with both the sweaty, active workout they want and the laughter, play, fun and (re)connection that they need. Melanie Levenberg, M.Ed., is an author, international speaker, TEDx presenter, and global leader in kids fitness. As the CEO/ Founder of PL3Y Inc she teaches fitness enthusiasts how to launch profitable businesses that make a positive impact on the lives of kids and families.

Learn more from Melanie Levenberg at GLOBAL canfitpro May/June 2022

BUSINESS

YOUR DIGITAL BUSINESS CARD MANAGE YOUR ONLINE PROFILE By Trish Tonaj

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DIGITAL ASSETS HAVE BECOME AN IMPORTANT PART OF OUR MARKETING STRATEGY, CREATING OPPORTUNITIES TO CONNECT WITH PROSPECTS AND ENGAGE WITH CUSTOMERS.

We often manage multiple platforms with followers who like, comment, and share our content. Digital marketing tools support our brand message and introduce our products/services with the intention of converting prospects into customers. The amount of time we spend posting, scrolling, and reading is at an alltime high and the platforms we choose are not only tools for communication but currency for success. Have you ever found yourself attending an online networking event and google searched for someone’s name or business during the introduction? What about scrolling through your feed and reading a post where you click to the person’s profile for more information? The information that we share establishes our online personality, drives traffic to our website and encourages potential clients to start a conversation that will lead to converting a prospect into a customer and a client to brand advocate. Our profile has become a digital business card. We have all heard the saying “content is king” and often we become bogged down in creating posts that will stop the scroll but unfortunately, we overlook the importance of our profile. Taking a critical eye to personalize the information will encourage engagement. Profiles are brief, usually with a maximum number of characters and predetermined spaces to pique interest. A business card to encourage connections. When was the last time you reviewed your online profile?

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Profile Picture On most platforms, there are thumbnail photos, and the style of picture sets the stage for enticing the reader to look further into the information found in the text. As fitness professionals, a headshot, action photo or logo are all possible images to create engagement. Changing the photo each month or at the very least every quarter sends a message to followers that we have new and innovative content with a consistent brand message. Professional headshots are a great investment as they may be used throughout our marketing assets with consistent pictures that contribute to our brand identity. A word to the wise… post professional pictures that are a true likeness to you at this age and stage in life as they reinforce both credibility and trust. Bio Clear, concise, and compelling are the words I would use to describe the bio. Some platforms have limited characters or words available in this space and what we share is often no different from what you would print on a business card. The bio is a quick snapshot of what we do, what solution we provide, and sets the stage for engagement. Customers or potential customers will send a DM or e-mail based on the information shared in the bio. It is a form of introduction that may also include key words from our mission or vision statements. Website/Contact Info The website is usually a direct link to our homepage, and I often recommend that you switch up the location of the link on your site. As an example, if you have an About tab or Testimonials, changing the direct link to different pages becomes a silent salesperson and creates interest in our products and services. I have often seen links directed to Book A Call, Contact Us, or a purchase page if you have multiple package options. If you

are an author, it does not hurt to include a link to purchase your book, creating opportunities for passive income. Content/Action Buttons On LinkedIn, for example, you may share specific content as an extension of your bio. The assets you choose in this section often include videos, direct downloads, newsletter invitations or membership links. I often find the content we include in the description portion of our profile answers “Why” and supports the unique solution we offer as part of our business model. Do not forget to include a call to action or testimonials, these will increase engagement and confirm your commitment to clients. The key to success is to be consistent, repeat content, and give the reader a reason to engage. It is not about the number of followers, likes, shares or comments but increasing our profile so that we are recognizable to both prospects and customers. I encourage everyone to give your profile a facelift from time to time to keep the visuals fresh, content clear, and continue to encourage followers to participate. It is no different from the time we took when reprinting and refreshing our old business cards.

Trish Tonaj is a Certified Personal Trainer, Master Coach, Author, and Speaker on mentorship. She is the founder and host for shareyourstories.online a marketing portal in support of entrepreneurship and sharing great ideas. Trish invites you to share your story!

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This is an online program. 4 FIS 4 PTS 4 HWL CECs upon completion.

canfitpro May/June 2022

TRAINING

PROPER EXERCISE POSTURE TO PREVENT INJURIES

POSTURE CORRECTIONS FOR FIVE COMMON GYM EXERCISES By Dr. Ken Kinakin WHEN WEIGHT TRAINING, PROPER TECHNIQUE AND POSTURE IS ONE OF THE MOST IMPORTANT WAYS TO PREVENT AN INJURY. WHEN YOU COMPROMISE TO LIFT MORE WEIGHT, YOU WILL SET YOURSELF UP FOR AN INJURY. Here are five exercises that can result in injuries caused by improper posture.

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1. Barbell Shoulder Press Behind the Neck This puts maximal stress on the cervical muscles due to abnormal cervical spine flexion so you can get the bar behind your head, which increases the risk of cervical disc herniation. You also need excellent shoulder external rotation, and most people do not, so

it stresses the shoulder capsule. The alternative exercise allowing proper posture is the Barbell Shoulder Press in Front of the Neck or Dumbbell Shoulder Press. 2. Dumbbell or Barbell Shoulder Shrug Many people doing this exercise bring their chin to their chest as they raise their shoulders up and down. This puts maximal stress on the cervical muscles due to abnormal cervical spine flexion

which increases the risk of cervical disc herniation. The posture correction is to look forward or slightly up to keep the normal cervical curvature. 3. Deadlift

Allowing the bar to be more than five inches away from your shins increases the risk of lumbar disc and ligament injury as the main lower back extensor muscles are stressed maximally. The farther the bar drifts away from the shins and body, the more force it takes to lift the bar. The posture correction is to make sure the bar touches the shins and body as you lift the bar.

4. Bicep Preacher Curl When you put your arm completely on

the pad with your elbows at the bottom of the pad, this is an abnormal posture for the body, potentially causing an injury. You increase the risk of hyperextending the elbow. You also increase the risk of cervical disc injury because the head is forward, and the shoulders are rounded. The posture correction is to put the elbows on top of the pad, decreasing the risk of elbow hyperextension and cervical disc injury. 5. Leg Press

When you lower the foot platform too low, this can cause a loss of lumbar lordosis and the sacrum starts to rotate off the pad. This puts severe stress on the lumbar ligaments and increases the risk of disc injury.

The posture correction is to the lower the foot platform only low enough to not allow the sacrum to rotate off the pad.

Dr. Ken Kinakin is a chiropractor, certified strength and conditioning specialist, certified personal trainer, and author. He has also competed in bodybuilding and powerlifting for over 40 years. He regularly lectures across Canada, United States, and Europe to doctors and personal trainers on the areas of weight-training, rehabilitation and nutrition. He is the founder of the Society of Weight-Training Injury Specialists – SWIS that educates and certifies doctors, therapists and personal trainers in exercise muscle testing, rehabilitation and treatment of weight training injuries. www.swisvideoflix.com/

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TRAINING

OUTDOOR FITNESS - BIGGER THAN BOOTCAMP RETHINKING OUTDOOR ACTIVITY TO PROVIDE A VARIETY OF OPTIONS FOR TRAINERS AND CLIENTS By Jessie Thomas, FIS

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OUTDOOR FITNESS IS CERTAINLY NOTHING NEW, BUT IN A 2022 POST COVID-19 WORLD, IT IS SAFE TO SAY THAT OUTDOOR FITNESS IS NOW PERMANENTLY PART OF THE FITNESS WORLD.

equipment free workout to save on set up costs or, if equipment is required, it can be minimal (e.g., bands, the stroller itself, etc.).

Industry leaders acknowledge that outdoor fitness will be a trend for 2022 and beyond. No matter where in the world you train, yes even in Canada, year round outdoor fitness is now in demand.

2. Learn To Run Reports show that in-person events are going to make a huge comeback in 2022. Many people are now looking for running programs that can help them go from the couch to a 5K. Many lack the motivation and education on where to get started and would love someone to lead the way. Share with your clients how to run properly, what gear to wear, training drills, stretches, and more. Combine this with the community connections you will create and you will have a group that will follow you anywhere!

However, when you say “outdoor fitness” there is a good chance that the word “bootcamp” also comes to mind. For decades, outdoor bootcamps during the summer months have been very popular, both with the client and the coach. Coaches could work more independently, make more money because of low overhead, and not rely on a typical gym space. Plus, many clients love the feel of working hard outdoors and training like an army recruit. Unfortunately, the word “bootcamp” can scare many potential clients away, especially those new to fitness or who respond to a different coaching style. So, while this style of fitness class still has a place in the industry, the COVID-19 pandemic has forced people to consider WHERE and WHY they work out more than ever. Studies have shown that the typical client today cares greatly about the health of an indoor facility, in particular the quality of the air flow. On top of that, people are appreciating the connection between exercise, the outdoors, and mental health more than ever before. So, can we rethink outdoor fitness so it can operate year round, feel inclusive, create financial benefits for the coach, and be something unique – bigger than just bootcamps?

Bonus: This can be done in the winter if everyone is dressed appropriately.

Bonus: This can be done outside all year long.

3. Hike Fit The popularity of hiking exploded over the pandemic. It is family friendly, affordable, and outdoors. Create a class that allows people to hike and strength train along the way. Create stops or stations that can bring in simple, equipment free movements like squats and lunges. Or encourage people to use their backpack or water bottles as weights. Soon a 5K hike becomes a full body workout. Are you in the city? No problem! Hikes do not have to be along a typical trail or in the forest. Create city hikes with unique points of interest or parks along the way. Bonus #1: No permits are required since you are on the move. Bonus #2: This can be done even in the winter months.

Here are five outdoor ideas that are simple to set up, cost effective to run, and will set you apart from other coaches in your area. 1. Stroller Fit Combine walking, simple strength training, and community connections. Stroller Fit solves the problem of new moms looking for child care so they can work out. No gym or permits required since you are on the move. There is an option to have an

4. Mind/Body Classes Classes like stretching, yoga, breathing and grounding are very popular when done outside. True, this is not one for

the winter months. However, the spring, summer, and fall seasons can still give you up to seven months of outdoor training. Think of some of the most beautiful, quiet locations in your area. Look into parks, conservation areas, or even private properties as your prime locations. Bonus: Minimal equipment is required.

... RETHINK OUTDOOR FITNESS SO IT CAN OPERATE YEAR ROUND, FEEL INCLUSIVE, CREATE FINANCIAL BENEFITS FOR THE COACH, AND BE SOMETHING UNIQUE – BIGGER THAN JUST BOOTCAMPS ... 5. Family Fit More and more parents are looking for ways to get moving with their young children. This not only sets a good example but also saves them time and money. If they have their kids at sports/ dance practice, the parent is usually sitting in the car waiting for them. Also, not all parents can afford to have kids on a sports team or in dance class. Create movements that feel like play more than a workout. Workouts could be done in parks where there is lots of room for kids to run and move freely.

Bonus: Parents/guardians may want to bring other families along too, thereby helping you with referrals. NOTE: Make sure your private insurance covers you working with young children.

Jessie Thomas is the creator of Farm Girl Fitness, located in Milton, Ontario. Jessie has been a canfitpro Fitness Instructor Specialist and Coach since 2007. Jessie was named one of Impact Magazine’s Canada’s Top Fitness Trainers for 2022. You can see Jessie present at canfitpro 2022 Global Conference & Trade Show, discussing how to make your outdoor training stand out.

Learn more from Jessie Thomas at GLOBAL canfitpro May/June 2022

TRAINING

GET THE MOST OUT OF OUTDOOR WORKOUTS

THIS SUMMER, OUTDOOR EXERCISE IS NO LONGER A PANDEMIC COPING MECHANISM BUT A REFRESHING COMPLEMENT TO INDOOR EXERCISE By Claudiu Popa, PTS, and Erich Baumhard, CSEP, CPT The pandemic took a vast toll on global populations. Whether it was to stretch our legs or to avoid being cooped up inside, outdoor activity always felt like a coping mechanism for our pandemic reality. For the first summer in years, our postpandemic world is awakening from a slumber filled with compromise and “good enough” workouts. Now we can introduce client routines that inspire and invigorate clients while delivering tangible benefits to personal trainers as well. Whether in one-on-one or group sessions, everyone knows that there is nothing better than exercising outside. The fresh air that we breathe can benefit our wellbeing in ways we cannot always think of reminding ourselves – or our clients – about. Exercise increases blood flow throughout the body. This allows many important things to happen, primarily revolving around the increased transportation of oxygen. Oxygen is used in the body for energy production, so when the environment’s air quality is good, your energy levels will consequently benefit. Remember that other factors can affect your energy levels - such as your nutrition and sleep patterns - and they are all just as important.

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What should you do to get that blood flowing? Cardiovascular exercise - or “cardio” - is the safest and most effective way to increase blood flow in the body. Any exercise that involves repetitive motion using your major muscle groups can accomplish this. Brisk walking, jogging, cycling, and urban poling are all great cardiovascular exercises. These activities not only increase blood flow, but also the level of synovial fluid in the joints which helps to lubricate and protect them. You can also expect to feel better after performing cardiovascular exercise because it can trigger the release of endorphins in the body which contribute to improved mood and energy levels. Looking to help your clients/participants take maximum advantage of the fresh air this spring and summer? Have them take part in activities that will not only improve their cardiovascular health, but will also improve their flexibility, coordination, and muscular strength. Team sports that involve running, jumping, turning, and shuffling, such as soccer or basketball do a fantastic job of keeping the body young and healthy. The following is an example of an outdoor exercise routine that can unlock some of the immense potential of open-air activity.

Remember to have individuals seek professional advice or see their doctor if they have any pre-existing conditions that may put them at risk during physical activity. 1. Cardiovascular Exercise Pick your favorite sport and do it with a moderate degree of intensity for 20 minutes. 2. Muscle Strengthening Exercises Performing one to three sets of 10-20 repetitions of the following exercises, with 30 to 60 seconds rest between sets, will give your clients a gym quality workout with even better intensity and enjoyment. Upper Body Incline or Decline Push-Ups These push-ups can be done anywhere - on the grass, on sand, or in the playground. Targeted muscle groups: Chest, Triceps, Core

Towel-Ups This is a great exercise for strengthening the postural muscles and balancing your gym routine without having to resort to doing pull-ups with improper form. All you need is a bench, pole or about anything you can wrap your towel around. Targeted muscle groups: Back, Biceps, Core

Body Weight Triceps Press This is a terrific way to target the triceps and practice using your core as a stabilizer. This exercise can be performed against a wall or any raised surface. You can do it at home, in your backyard, in the park or at the beach. Targeted muscle groups: Triceps, Core

Lower Body Lunges Lunges can be performed in many ways and are a fantastic way to improve balance and control. This is particularly good on imperfect surfaces where your stabilizer muscles will learn to hold you upright while increasing your overall leg strength. Targeted muscle groups: Glutes, Quads

Squats Squatting can also be performed in many ways and is a good test of hip strength and flexibility. Again, perfectly good to do outdoors with no extra weight at all. Targeted muscle groups: Glutes, Quads

Heel Raises Heel Raises are quite a simple movement that can be performed on a step or just on flat ground. Targeted muscle groups: Calves

Bridge The Bridge works well to target the glutes and strengthen the back. No equipment required, just a flat surface. Targeted muscle groups: Glutes

When you are set for a good stretch of clear weather, why not head outdoors for an invigorating change to the client fitness experience!

Erich Baumhard, CSEP CPT and Claudiu Popa, PTS, enjoy working with clients of all ages to unlock the potential of health and fitness and increase quality of life. For more health and fitness information, check out Workout Smart Personal Training at Facebook.WorkoutSmart. ca and follow www.Twitter.com/ WorkoutSmart

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TRAINING

THE PERFECT COMBO WITH SO MANY BENEFITS, TEACHING AND TRAINING IN THE GREAT OUTDOORS IS A NO-BRAINER By Suaad Ghadban AS THE TEMPERATURE RISES, SO DOES YOUR URGE TO SPEND MORE TIME OUTSIDE. Outdoor fitness classes are a great way to get people together outdoors and encourage them to exercise while enjoying the fresh air. For example, you may organize dawn and sunset yoga or bootcamp classes to help students begin and end their days on a positive note. It is likely that your members will welcome a change of scenery, since being cooped up inside a gym or home is not a pleasant way to spend a beautiful summer day. However, bear in mind that temperatures tend to rise around the noon hour, so if you cannot find a cool area outside, try to keep those midday sessions inside. With a little imagination, it is simple to recreate most of your fitness workouts/ 70 canfitpro May/June 2022

classes in the great outdoors. Exercises such as pull-ups, squats, push-ups, and other body-weight exercises may be performed in a local park on jungle gyms, while taking your yoga classes by the water creates a magical environment. Stairs and trails will also provide your clients with an excellent warm-up without the need to be confined to a cardio machine. Consider holding your fitness classes outside this summer to take advantage of the beautiful weather and all the benefits listed below. 1. It is beneficial to your health. According to research, sweating outside has more health advantages than sweating inside when it comes to exercising. Why? Due to the simple fact that fresh air results in an increase in oxygen levels, which results in higher energy and positive engagement. It also has a calming effect on the body, reducing

stress, irritability, and despair. When it comes to promoting your fitness classes, summer is the best time of year. The many advantages of outdoor exercise are sure to persuade your prospective customers to become members of your team. Promoting your company will be much easier if you have the proper combination of enthusiasm, location, and interest. 2. Add elements of difficulty. Being physically active in a changing environment is one of the benefits of doing your fitness classes outdoors. Because the terrain may be uneven, the body will have to work differently, and perhaps harder, in order to maintain the same level of exertion. In addition, walking, trekking, or jogging on difficult and changeable terrain helps the body to adapt to the environment. Changing

- OUTDOOR FITNESS surfaces assists to increase the strength of your connective tissue, which may help you avoid injuries in the future. 3. Soak up sunshine for Vitamin D. When exercising outside, your members will also benefit from the sun’s rays. Fresh outside air and natural light energize and refresh the mind and body. The sun gives us the vitamin D we need and elevates our mood! Sunlight also increases energy synthesis in the muscles and tissue oxidation. When training outside, keep in mind the potential dangers of overexposure to sunlight, such as dehydration and sunburn. So, when exercising outside, do not forget to apply sunscreen and stay hydrated! 4. You can bring the whole family. It is possible to transform your workout time into family time if you and your clients

are planning to go to the park for your next session. It is beneficial to bring the children and let them play outside while you work out since it keeps them away from the television, mobile phones, and iPads and provides them with lots of fresh air. Taking part in physical exercise with your children also demonstrates to them that physical activity is vital and can be enjoyable. In conclusion, outdoor natural environments may provide some of the best overall health benefits by increasing physical activity levels with lower levels of perceived exertion, altering physiological functioning such as stress reduction, restoring mental fatigue, and improving mood, self-esteem, and perceived health. As a result, exercising in green areas and the great outdoors may be a valuable natural therapy for your members.

Suaad Ghadban is a leading fitness and health expert/presenter. She is canfitpro 2021 Fitness Professional of the year and is well-known for her personal and unique approach to fitness. With 15 years of teaching experience and 22 years of training under her belt, Suaad has created a very fun and effective ballet inspired booty program called Hot Booty Ballet™. You can catch her regularly on Global TV dishing out the latest fitness trends. Visit www.hotbootyballet.com for more information.

Learn more from Suaad Ghadban at GLOBAL

canfitpro May/June 2022

MEDICAL FITNESS

WHY MEDICAL FITNESS?

FITNESS PROFESSIONALS ARE ESSENTIAL IN THE DEVELOPMENT OF THE MEDICAL FITNESS CONCEPT By Dr. David Kruse ACCORDING TO THE GOVERNMENT OF CANADA, THERE ARE OVER SIX MILLION CANADIANS WHO ARE 65 OR OLDER – OVER 15 PER CENT OF CANADA’S POPULATION. IT IS ESTIMATED THAT BY

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2030 THIS GROUP WILL GROW TO 9.5 MILLION AND REPRESENT 23 PER CENT OF THE POPULATION. THIS GROWING DEMOGRAPHIC WANTS TO LIVE LONGER, HEALTHIER LIVES THAN PREVIOUS GENERATIONS.

With age comes naturally and expected physiologic deficits in the musculoskeletal system that affect the pursuit of exercise and fitness. The benefits of exercise and fitness are well documented, with numerous health benefits across age groups. Exercise can

be pursued to accommodate for deficits that come with the normal aging process as well as to compensate for, or improve the status of, underlying chronic disease in all ages. When considering the treatment of chronic diseases or conditions, such as diabetes, hypertension, Parkinson’s, depression, multiple sclerosis, Alzheimer’s and arthritis, medical science has made great strides and continues to develop novel therapies and medications to combat these diseases. The medical community also recognizes that a comprehensive approach, across medical disciplines, can create improved outcomes. This collaboration should include physicians, massage therapists, acupuncturists, physical therapists, chiropractors, and fitness professionals, among others. This approach embodies the concept of medical fitness: a comprehensive and holistic approach to maximize health and quality of life through disease or deficitspecific fitness interventions. If we acknowledge the role of exercise in medical fitness, then it makes logical sense that fitness professionals should be included within this paradigm. Fitness professionals will be essential to the further development of this medical fitness concept and our ability as healthcare professionals to meet the growing need of the aging population. As the healthcare community continues to explore the role of exercise in the care of individuals with chronic disease, the engagement of fitness professionals in exercise prescription and implementation will be essential to accomplish a holistic and comprehensive approach.

To enable the success of this integration, fitness professionals should take the initiative and continue to advance their industry in the following ways: • Continue to build upon medical fitness educational resources available to fitness professionals. This can involve further expansion of coursework, webinars, conferences, and web content. Organizations like MedFit Classroom provide specialized online education for fitness professionals seeking to expand their services with customized, disease-specific programming.

EXERCISE CAN BE PURSUED TO ACCOMMODATE FOR DEFICITS THAT COME WITH THE NORMAL AGING PROCESS AS WELL AS TO COMPENSATE FOR, OR IMPROVE THE STATUS OF, UNDERLYING CHRONIC DISEASE IN ALL AGES. • More exposure should be brought to fitness professionals with an education in medical fitness. Medical professionals, and individuals with disease or deficits, should be able to find fitness professionals with this specialty training via established networks. The MedFit Network, for example, provides a free public directory for the community to find qualified medical fitness professionals. Professionals can be listed in the directory for a nominal membership fee. This will maximize the implementation of exercise prescription, and consequently the benefits received from this intervention. • Fitness professionals who try to

advance their knowledge should feel supported through various educational platforms that provide updates in standard of care, additional ways to collaborate, and continued exposure to future advancements in medical fitness. The medical community should work together toward an integrative approach, while providing fitness professionals with the platform to become rooted in the medical paradigm. This will go a long way to maximize the many benefits exercise and fitness can provide for our aging population and individuals with chronic disease. Medical Fitness Specialized Education canfitpro has teamed up with MedFit Classroom to offer an exclusive 25 per cent discount on their online specialist courses, including courses covering Arthritis, Multiple Sclerosis, Osteoporosis, Parkinson’s, Stroke Recovery, and more. This education will help ensure that you have the specialized knowledge to make a world of difference for your clients. Visit www.medfitclassroom.org/cfp to start today. Dr. David Kruse is a board-certified family and sports medicine physician and has served as the Team Physician for USA Gymnastics. Dr. Kruse serves on the Medical Advisory Board for the MedFit Education Foundation (medfited.org), the parent organization of MedFit Classroom (medfitclassroom.org). He is also the Chief Medical Officer for the MedFit Network (medfitnetwork.org).

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canfitpro May/June 2022

PRE/POST NATAL

RETURN TO RUN POSTPARTUM

Exercises to prepare postnatal clients for the rigors of running By Sarah Zahab, BSc, R.Kin, CSEP-CEP

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“WHEN CAN I RUN?” THIS IS ONE OF THE QUESTIONS THAT COACHES ARE MOST OFTEN ASKED FROM OUR POSTPARTUM CLIENTS. Many women may continue running throughout their pregnancy while some may have stopped after the first trimester. It is likely all of them love to run and expect to jump right back in. How do you respond? The answer is, “It depends!” I often add, “at least 12 weeks (about 3 months) postpartum if stable.” There are numerous factors we need to take into consideration such as: pre-pregnancy fitness, running experience, running form, hip and core stability, sleep, nutrition, stress, support etc. What was the pregnancy and delivery like? Is there a pelvic organ prolapse, diastasis recti (DRA) or pubic symphysis or SI joint discomfort? Many women with these issues will be able to run but a more robust foundation is ideally formed first. I also highly recommend my clients check in with a pelvic floor physiotherapist postpartum and ongoing, even in the absence of pelvic floor symptoms. As coaches, we can focus on hip stability, core stability, unilateral stability (running is unilateral), clean linear patterns (running is linear), strong hip extension, good core control, coordination, and connection as well as good posture and running mechanics. Film your client on the treadmill or have a look at running technique outside. Is there anything that can be cleaned up? Are the elbows driving back? Is she landing with her center of mass over her base of support

(foot under hips – not ahead)? Is the pelvis remaining stable or is there excessive movement? Ideally, it is best to start slow. First, it is important to be able to walk the distance you would like to run. Can she walk three to five kilometers first without discomfort? From there, you can start to add short running intervals and progress slowly. Example: Run one minute, walk four minutes, and repeat five times. The following week, run two minutes, walk three minutes, and repeat five times, etc. Slowly add more running time and volume as the body adapts. Next, focus on including stability work in strength routines. Focus on core and hip stabilizers and clean hip extension without compensation such as lumbar extension. Ensure she has good pelvic stability during dynamic movement and progress to adding more load, propulsion, dynamic stability, and power, progressively. Gráinne Donnelly and Emma Brockwell created an excellent postnatal return to run guideline. I would highly recommend beginning with these recommendations. The guide can be found at: absolute.physio/ wp-content/uploads/2019/09/returning-torunning-postnatal-guidelines.pdf. In addition to the guide, here are some exercises that can be incorporated to help your postnatal client prepare for the rigors of running. 1. Standing Psoas/Glute Lift Begin by placing your foot on a bench or chair (lower the height to regress, such as a

block or step stool). Stand tall and engage the core and standing glute. Lift the foot off the support without moving the back or pelvis. Hold at the top for two seconds, lower and repeat all your repetitions on the same side before switching sides. Progress by holding longer, adding a resistance band around foot and knee, or bringing the arms overhead.

2. Standing DB Rear Hip Extension Stand with your knees bent and back straight in a slight hinge (back and shin angle parallel). Glide your moving leg straight back. Keep the weight on the tripod of the foot and continue gliding out and back to start position. Focus on engaging the standing glute. Progress by adding more weight, hovering the foot, and creating a deeper bend in the standing knee.

3. Standing Ball Wall March Stand tall with your feet close together and place a small ball on the wall. Your hands press into the ball while keeping your arms

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canfitpro May/June 2022

straight with a slight bend in the elbows. Think of pushing the ball away from you and avoid leaning into the ball. Engage the deep core to stabilize the spine and pelvis, and march slowly without moving the back or hips. Keep the pelvis stable and still as you continue marching while breathing. Try 10 repetitions on each side and relax the core fully after each set. Progress by placing the ball higher on the wall overhead, placing feet wider apart or placing a band around feet/knees.

4. Reverse Lunge, Knee Lift with Cable Row Stand tall with one hand holding a band or cable at chest height. Step back with the same side leg into a lunge position (aiming for two 90-degree angles). Push through the front leg to lift into 90 degree of hip flexion and at the same time, row with the band/cable to engage the back. Step back and repeat the lunge/row pattern on the same side before switching sides. Progress by adding more resistance to the cable row, holding the knee lift longer at the top or

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varying the tempo.

5. Plank with Banded Mountain Climber Place a band around your feet. Place your hands and feet (wrists/elbows/knees and feet if on forearms) in the same line (like train tracks). Pull your ribs to your hips and drag your hands to your feet or elbows to knees/feet. Maintain this strong plank position as you drive one knee in, avoiding lumbar extension. Alternate sides while maintaining a strong core cylinder. Start with a slow tempo and once this is established, add tempo variations. Breathe diaphragmatically to maintain the core contraction.

Returning to running after pregnancy can

be a process but certainly doable with clear objectives and end goal targets. Use your keen eye to assess imbalances and alignment shifts - often they can be easily repatterned with positive results. Let us work together to help our postpartum moms, at any stage, return to running pain free, feeling better, moving better, and with joy!

Sarah Zahab is a Registered Kinesiologist and Clinical Exercise Physiologist with a Health Sciences degree in Human Kinetics (honours) and over 21 years of fitness industry experience. Sarah is a former international fitness competitor and nationally ranked race walker. She coowns Continuum Fitness and Movement Performance Inc., a multi-disciplinary clinic in Ottawa.

Learn more from Sarah Zahab at GLOBAL

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4 TIPS TO HELP YOUR CLIENTS AVOID NUTRIENT SHORTFALLS By Carol Harrison, RD Good nutrition is vital for a healthy, active lifestyle, yet many Canadians are not consuming enough essential nutrients. Research shows that almost half (46 per cent) of the calories in Canadian diets comes from nutrient-poor ultra-processed foods, so it is not surprising that many of us are not meeting our daily nutrient needs. As a fitness professional, you can help clients avoid nutrient shortfalls by discussing healthy food choices and the benefits of nutrient-dense diets. Who is missing out on what? Recently, researchers from the University of Toronto reviewed data from the 2015 Canadian Community Health Survey, which offers the most recent and robust data on Canadian food and beverage intake. The researchers found that most Canadian adults consume enough macronutrients (protein, carbohydrates and fat); however, the nutritional quality of their food choices is often poor. As a result, many people are

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not getting adequate amounts of essential micronutrients such as iron, calcium, magnesium, and several vitamins. Dietitian’s tip on supplements: Whole foods are greater than the sum of their parts. That is why getting our nutrition from food first is ideal. Plus, food tastes terrific, and supplements can be costly and have unwanted side effects (for example, iron pills can cause gastrointestinal discomfort). Before taking a supplement, ask a pharmacist or your health care provider how much to take, and whether it could interact with medications. Here are four tips to encourage your clients to make changes to their eating habits – and stick with them. 1. Keep your advice simple. There are many barriers to healthy eating, and the plethora of advice on what to eat adds to the confusion. Perhaps it is time to simplify nutrition advice down to one message: swap ultra-processed foods

for wholesome, naturally nutrient-rich choices by building a healthy plate that is half veggies and fruit, one-quarter quality protein, and one-quarter whole grains. This food-first approach would address nutrient shortfalls, provide adequate nutrition for an active lifestyle, and reduce the risk of nutrition-related chronic diseases. TIP: Getting too much nutrition advice at once can leave people feeling overwhelmed, and that may prevent or distract them from making healthy changes. Share just one or two tips at a time. 2. Suggest healthier swaps. People tend to think about food choices in relation to meals and snacks, so it is especially helpful if you suggest concrete ideas for healthy swaps to try. TIP: Help people put your advice into practice with easy ideas. For example, you might suggest making overnight oats with frozen berries and nuts as a great swap for sugary breakfast cereal, or preparing

a tasty burrito with ground beef, beans, and bell pepper slices instead of a frozen pizza. 3. Provide time-saving ideas. To help make the healthy choice the easy choice, address one of the key barriers to healthy eating: lack of time. It is not enough to tell people what to eat – they need clever shortcuts and time-saving tips. TIP: For example, you might suggest batch-cooking fibre-rich barley, magnesium-rich beans or iron-rich ground

beef on the weekend to use throughout the week. 4. Share easy and healthy recipes. What meals and snacks can you recommend? Ideally, choose recipes featuring local food that is in season. TIP: Visit Canadian Food Focus for delicious and easy recipes such as: Beef Salad Rolls Crispy Tofu Noodle Bowl Barley Lentil Vegetable Soup

Kale Chickpea Salad with Trout Carol Harrison is a registered dietician who loves her daily workouts! She has a food nutrition communications company in Toronto. For more dinner inspiration and meal planning tips, follow Carol on Instagram and Twitter @CarolHarrison.RD

Essential nutrient

Who is not getting enough

Food sources

Iron

Nearly 30 per cent of women ages 19–50 Beef, dark poultry, white beans, lentils, firm tofu, sardines, chickpeas, dried fruit

Zinc

30–34 per cent of women, 21–44 per cent of men (varies by age group)

Beef, poultry, pork, pumpkin seeds, baked beans, yogurt, cashews, chickpeas

Calcium

More than 60 per cent of women and 40 per cent of men aged 19+

Sardines, salmon with bones, milk/fortified non-dairy beverages, cheese, yogurt, firm tofu made with calcium

Magnesium

66 per cent of women and 58 per cent of men aged 19+

Pumpkin seeds, chia seeds, almonds, peanuts, cooked spinach, milk/fortified non-dairy beverages, edamame, ground beef

Vitamin A

47 per cent of women and 51 per cent of men aged 19+

Beef liver, sweet potatoes, carrots, cooked spinach, herring, milk/fortified non-dairy beverages, cantaloupes

B vitamins

Many Canadians have inadequate intake of vitamin B12, vitamin B6 and thiamine

B12: beef, fish, pork, poultry, eggs, milk/fortified non-dairy beverages, nutritional yeast B6: beef liver, chickpeas, poultry, salmon, ground beef, bananas, potatoes Thiamine: enriched grains (parboiled rice, pasta, cereals, bread), trout, black beans, acorn squash, beef

Vitamin C

28–59 per cent of women, 38–64 per cent of men (varies by age group)

Red peppers, broccoli, kiwi, citrus fruit, cabbage, cauliflower, Brussels sprouts

Vitamin D

98 per cent of women, 94 per cent of men

Trout, salmon, mushrooms, milk/fortified non-dairy beverages, sardines, eggs

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4 CONSEILS POUR AIDER NOS CLIENTS À ÉVITER LES CARENCES EN NUTRIMENTS par Carol Harrison, nutritionniste Une bonne alimentation est cruciale pour une vie saine et active ; malgré cela, plusieurs Canadiens ne consomment pas suffisamment des nutriments essentiels. Les études démontrent que près de la moitié (46 %) des calories issues de l’alimentation des Canadiens proviennent d’aliments ultra-transformés pauvres en nutriments. Ce n’est donc pas surprenant que plusieurs d’entre nous ne comblent pas nos besoins nutritionnels quotidiens. En tant que professionnels du conditionnement physique, vous pouvez aider vos clients à éviter les carences nutritionnelles en discutant de choix alimentaires sains et des bienfaits d’une alimentation riche en nutriments.

80 canfitpro May/June 2022

Qui manque quoi ? Récemment, des chercheurs de l’université de Toronto ont étudié les données issues de l’Enquête sur la santé dans les collectivités canadiennes (ESCC) de 2015, qui fournissent les données les plus récentes et les plus fiables en matière d’alimentation et d’hydratation des Canadiens. Les chercheurs ont trouvé que la plupart des adultes canadiens consomment suffisamment de macronutriments (protéines, glucides, et gras) ; par contre, la qualité nutritionnelle des aliments choisis est souvent faible. Par conséquent, plusieurs personnes ne consomment pas les quantités adéquates

de micronutriments essentiels comme le fer, le calcium, le magnésium, et plusieurs vitamines. Les conseils de la nutritionniste en matière de suppléments : Les aliments entiers sont meilleurs que la somme de leurs parties. C’est pourquoi, idéalement, nous choisissons d’abord de vrais aliments. De plus, la nourriture goûte vraiment bon, alors que les suppléments peuvent être coûteux et avoir des effets secondaires indésirables (p. ex. : les cachets de fer peuvent provoquer des inconforts gastrointestinaux). Avant de consommer un supplément, demandez à votre

pharmacien ou fournisseur de soins de santé, quelle est la quantité recommandée et si le supplément pourrait avoir une interaction avec vos médicaments. Voici quatre conseils pour encourager vos clients à apporter des changements à leurs habitudes alimentaires et à les maintenir. 1. Faire simple Il existe plusieurs obstacles à une saine alimentation, et l’abondance de conseils à propos de ce que nous devrions manger ajoute à la confusion. Le temps est peutêtre venu de réduire nos conseils en matière d’alimentation à un seul message : remplacez les aliments ultra-transformés par des aliments entiers et naturellement riches en nutriments en constituant une assiette saine composée de la moitié de légumes et de fruits, du quart de protéines de qualité, et de l’autre quart de grains entiers. Cette approche axée sur les aliments permettrait de combler les carences en nutriments, de fournir une alimentation adéquate pour une vie active, et de réduire les risques de maladies chroniques liées à l’alimentation. CONSEIL : Recevoir trop de conseils nutritionnels en même temps peut accabler les gens et ainsi les empêcher de faire des changements sains ou détourner leur attention. Donnez-leur

seulement un ou deux conseils à la fois. 2. Suggérer des changements sains Les gens ont tendance à considérer leurs choix alimentaires en termes de repas et de collations, simplifiez leurs choix en leur fournissant des idées concrètes d’échanges sains à essayer. CONSEIL : Aidez les gens à mettre vos conseils en pratique grâce à des idées simples et faciles. Par exemple, vous pourriez leur suggérer de faire un gruau sans cuisson « overnight oat » avec des petits fruits congelés et des noix plutôt que de choisir des céréales à déjeuner sucrées, ou de préparer un savoureux burrito avec du bœuf haché, des haricots, et des tranches de poivrons plutôt que de choisir une pizza surgelée. 3. Des idées vite préparées Pour aider les gens à faire des choix plus sains, ciblez le principal obstacle à une saine alimentation : le temps. Dire aux gens quoi manger ne suffit pas, ce dont ils ont besoin, ce sont d’astucieux raccourcis et des conseils qui leur permettront de gagner du temps. CONSEIL : Par exemple, vous pourriez leur suggérer de faire de la cuisson en lot d’orge (riche en fibres), d’haricots (riches en magnésium), de bœuf haché (riche en fer) pendant le weekend pour une utilisation plus tard dans la semaine.

4. Partager des recettes simples, mais saines Quels repas ou collations pourriez-vous recommander ? Idéalement, choisissez des recettes mettant en vedette des ingrédients locaux et de saison. CONSEIL : Visitez Le panier alimentaire canadien pour de délicieuses recettes comme : Rouleaux du printemps au bœuf(en anglais) Bol de nouilles au tofu croustillant (en anglais) Soupe aux légumes, lentilles et orge (en anglais) Salade de pois chiches et de chou frisé avec truite (celle-ci et plusieurs autres sont publiées en français)

Carol Harrison est une nutritionniste diplômée qui adore ses entrainements quotidiens ! Elle possède une entreprise de communication dans le domaine de l’alimentation à Toronto. Pour plus d’idées de repas et des conseils pour une meilleure planification, suivez son Instagram et son compte Twitter @ CarolHarrison.RD

Nutriments essentiels

Qui n’en consomme pas suffisamment

Sources alimentaires

Fer

Près de 30 % des femmes âgées entre 19 Bœuf, volaille (viande brune), haricots blancs, lentilles, tofu et 50 ans ferme, sardines, pois chiches, fruits séchés

Zinc

30 à 34 % des femmes, 21 à 44 % des hommes (varie selon le groupe d’âge)

Bœuf, volaille, graines de citrouille, haricots cuits, yogourt, noix de cajous, pois chiches

Calcium

Plus de 60 % des femmes, et 40 % des hommes de plus de 19 ans

Sardines, saumon (avec arêtes), lait/boissons non-laitières enrichies, fromage, yogourt, tofu ferme enrichi de calcium

Magnésium

66 % des femmes, et 58 % des hommes de plus de 19 ans

Graines de citrouilles, graines de chia, amandes, arachides, épinards cuits, lait/boissons non-laitières enrichies, edamames, bœuf haché

Vitamine A

47 % des femmes, et 51 % des hommes de plus de 19 ans

Foie de bœuf, patates douces, carottes, épinards cuits, lait/ boissons non-laitières enrichies, cantaloups

Vitamine B

Plusieurs Canadiens ne consomment pas suffisamment de vitamines B12, B6, et de thiamine

B12 : bœuf, poisson, porc, volaille, œufs, lait/boissons nonlaitières enrichies, levure nutritionnelle B6 : Foie de bœuf, pois chiches, volaille, saumon, bœuf haché, bananes, pommes de terre Thiamine : grains enrichis (riz brun, pâtes, céréales, pains), truite, haricots noirs, courge poivrée, bœuf

Vitamine C

28 a 59 % des femmes, 38 à 64 % des hommes (varie selon le groupe d’âge)

Poivrons rouges, brocoli, kiwi, agrumes, chou, chou-fleur, chou de Bruxelles

Vitamine D

98 % des femmes, et 94 % des hommes

Truite, saumon, champignons, lait/boissons non-laitières enrichies, sardines, œufs

canfitpro May/June 2022

EXCERPT

USING SOCIAL MEDIA TO GROW YOUR BUSINESS THIS IS AN EXCERPT FROM THE WALKING SOLUTION, BY LEE SCOTT & MICHELLE STANTEN NEARLY 66 PERCENT OF AMERICAN ADULTS AND 75 PERCENT OF INTERNET USERS BELONG TO SOCIAL NETWORK SITES SUCH AS FACEBOOK, TWITTER, INSTAGRAM, AND SNAPCHAT. 82 canfitpro May/June 2022

Success in social media can mean success for your business or program. Or social media can suck all your spare time! Know your demographic. If they are not using a specific social media, or any at all, you’ll get little return on your investment in time. If they are using it, a smart social media strategy will enhance your connection to them and may grow

your audience as each platform has an ability to advertise your programs. Live streaming on social media platforms is becoming more popular and is more accessible to users than reading blogs or written posts. It is particularly suited to promoting walking. You can take your phone with you on a walk. You

can talk about walking technique. You could video drills as they happen in your class. It’s worthwhile to search recommendations on effective live streaming because it is a skill to be behind or in front of a camera! Positive messaging across your social media platforms is necessary. We will emphasize positive language in the next chapter on coaching, but choosing positive words in all communication, whether verbal or in print, works to build energy. Humor can be effective in person but problematic online if it includes any negative word choices. For example, sarcastic humor is difficult to pull off effectively in person and impossible on social media. Before sending a message out on social media, reread it for tone and energy as much as for spelling errors. Finally, always search for any new trends on social media. Use them to enhance your ability to inspire, encourage, and promote walking. For example, know how to follow and use hashtags (see the #Walking section later in this chapter). Use Hashtags to Your Advantage Hashtags can help to grow your business or programs. A hashtag is any combination of words put together without spaces and preceded by the pound sign (#). Hashtags are used to categorize information posted on social media and to make that information discoverable by others. About 75 percent of people on social media use hashtags. Here are 10 essential

points to help you use hashtags to your advantage. 1. Hashtags are created and managed by users; that means you. Create your own hashtag or use ones that have already been used. On Twitter, hashtags link your tweet to a conversation. On Instagram, they describe content in your post. On Facebook, hashtags work best on an open business account rather than a personal account with security privacy settings. 2. Using appropriate hashtags can help you draw followers and interest in your business or programs. 3. For your hashtags to get traction, your social media accounts must be public; otherwise, only people who are already following you will see them. 4. Hashtags can be used on Instagram and Facebook stories by using the hashtag sticker or simply inserting the hashtag into the text. 5. Hashtags are most effective when they are specific to the content of your post. For example, #walking as opposed to #niceday, or #intervalwalking versus #health. 6. Based on research, the number of hashtags that are most effective varies by account. For Twitter and Facebook, it is one or two hashtags; on Instagram, it is 8 to 10. Hashtags on Instagram can be inserted into the comment section to keep your caption clean. 7. Use hashtags that are appropriate to your current audience and potential audience. To tap into the correct

audience, consider checking out hashtags of your competitors (such as local fitness businesses) and do searches on social media using hashtags that you think might be relevant, such as #walk, #walking, #speedwalking, #powerwalking 8. If you post with a popular hashtag, your content may get missed because there are so many other posts under this hashtag, but it also has the potential to go viral because of the wider audience. 9. A hashtag that has few followers may reveal a niche market for you and potential branding opportunity. Experiment creating different hashtags and reviewing the response. 10. In addition to creating and using hashtags on your own posts, follow hashtags to stay up to date on trending information.

Copyright © 2022 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at www.canada.humankinetics.com/ or by calling 1-800-465-7301.

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