Healthier You - Winter 2022

HEALTHIER

YOU – WINTER 2022–

FINDING BALANCE ON THE

B3 WHEEL OF HEALTHY LIVING STARTING IS THE

B5 HARDEST PART

FINANCIAL ADVISORS CAN

B6 HELP REDUCE ANXIETY

EVERYTHING YOU DIDN’T

B7 KNOW ABOUT YOUR FEET MAKE YOUR BED MENTALITY – A

B8 SIMPLE GUIDE TO MENTAL HEALTH EXPLORING THE MANY HEALTH

B9 BENEFITS OF PRACTISING YOGA B10

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HEALTHIER YOU FINDING BALANCE ON THE WHEEL OF HEALTHY LIVING J

anuary is the time of year when people make their resolutions to change their lives. It’s time for a fresh start – and after the last few years, we could all use that more than ever.

Naturally, one of the most common goals people set relates to their physical health and rightfully so– it’s why the gyms fill up every January, and why the produce section empties.

But overall health goes far beyond physical fitness and nutrition. It covers ALL aspects of healthier living, from spiritual and personal growth to financial health, your relationships, family and social connections, your work and community involvement, recreation and hobbies.

And, like so many things in nature, it requires balance. A good way to think about it is using the image of a wheel. Picture a wheel, with each aspect of healthy living you want to address at the end of a spoke.

There are many different aspects you can look at for those spokes, but most of them resolve around the following: • Physical health – what are you eating, and how much? How much are you sleeping, and how well? What kind of exercise do you get an dhow often?

• Emotional health – how do you cope with or process your feelings? Do you feel you are in control of your emotions or are they in control of you?

• Vocational health – how satisfied are you in your career? Do you feel able to make a change if needed, or do you feel trapped?

• Financial health – are you able to meet your needs and desires with your income, or do you struggle to make ends meet?

Are you able to plan for the future, and if so, do you?

• Spiritual health – do you feel connected to your beliefs, or alienated from them?

Do you feel fulfillment or dread when you think of your spirituality?

• Relationship health – how satisfied are you with the relationships you have in your life? Do you feel you have people you can talk to and relate to? How much time do you spend with them?

• Personal development – how well do you feel you know yourself, and how happy are you with yourself? What aspects of your personality do you wish to change, if any, and what are you doing about it?

• Creativity – how do you express yourself creatively? How often do you do it and does it make you happy and fulfilled?

This is where self-assessment comes in.

Pick a number of aspects – say, six to eight – that you wish to incorporate into your balance wheel. Look at each aspect that you choose and rate yourself on a scale of 1 to 10 – 10 being perfection in every way, 1 being the worst. Plot each of those numbers on the spokes of your wheel.

Then, connect each of the points on those spokes, until you come full circle.

Now have a look at that wheel, and imagine you’re riding in a vehicle with wheels of that shape. How bumpy a ride are you in for?

Don’t panic - practically nobody’s wheel is perfect, and no two wheels ever look completely the same. This is an expression of who you are, and it’s supposed to be unique. It’s also supposed to be the starting point for where you want to be.

In some cases, being deficient in one area by comparison to the rest could be the problem – but as you can see, being incredibly advanced in one area compared to the others can be just as big a problem.

Physical health is still paramount – it has a positive (or negative) impact on every other aspect. But at the same time, it can’t be the only focus. If you’re a specimen of perfect physical health, but it comes at the cost of your career or friendships, you won’t truly enjoy all the benefits of health. The same is true if it’s career that’s

dominant over everything else. Or your financial health. Or your social life.

That’s not to say that a wheel of perfectly-spaced 1s is ideal either. Being in balance by being deficient in all respects of life makes for poor overall quality of life.

The bigger your wheel, the further you’ll go.

The challenge is to seek as much fulfillment as you can in all aspects of your health, seeking to grow your areas of greatest challenge while maintaining your areas of greatest strength.

The bigger your wheel, of course, the further you’ll go. In an ideal world, it’s best to be as fulfilled as you can in all respects of your life. Maybe 2022 is the year to bring those lower-scoring spokes into line, and then grow them all from there.

That’s what Healthier You is all about.

In here you’ll read about the ways you can work on all those different aspects, and achieve something closer to balance – and with it, overall better health.

Here’s to a smoother ride on your balance wheel in 2022.

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HEALTHIER YOU

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STARTING IS THE HARDEST PART

By Chris Wilson

I

laid awake in bed in nervous anticipation just waiting for the alarm to go off on a cold Thursday morning.

Earlier that week I had stopped in to talk with my friend Maria from No Limits Fitness. Having known me for over a decade, she was also the good friend that would politely tell you that you had something in your teeth; however this time it was a question about my own health and physique.

She could tell that I had found great solace in sitting on the couch with my loved one indulging in snacks and embracing my newlyfound 40s. Over the years she had seen my flare for fitness slowly fade away as much of my focus turned to my family and career.

Being a family woman in her 40s herself and also the epitome of health and fitness made it difficult for me to come up with legitimate excuses as to why I let myself go to this point and couldn’t make use of the gym pass I paid for monthly.

After a quick conversation she had given me the motivation needed to take the first step and confirmed my attendance with her husband who happened to be running the upcoming bootcamp at 6am on Thursday morning.

The four minutes between 4:56 and 5:00 am that Thursday morning seemed like seconds as I waited for the alarm to officially signal the start of my fitness journey. My clothes were carefully laid out from the previous night as I got ready to step outside my comfort zone and invest in myself for the first time in too long. As I prepared

and left for the gym, my mind was full of excuses of why I could just skip the whole thing. Christmas was coming, there would be food and drinks, I can start in January, my gym clothes don’t fit very well I don’t have any earphones, you name it and my mind was coming up with it. I hadn’t felt this uncomfortable in a long time.

I found a parking spot and made my way into the gym and was greeted with a warm smile by a gentleman at the front as I scanned my membership tag for the first time since I had signed up in the summer. A small sense of pride came over me as I said to myself you’re doing it! You made it this far. All of that pride turned to fear and embarrassment as I stepped inside the bootcamp area to see a room full of fit females with only a couple other men in the room this time. My mind instantly started to tell me it was ok to leave and no one would be the wiser but just then a familiar face, the instructor, saw me and came over to greet me with a high five and some encouragement.

For someone that typically carries himself with confidence and coaches others to step outside their comfort zone to succeed in life I found myself practicing what I preach. As the instructor announced that the class would be starting soon and to start warming up before finding a partner, the fear of actually showing up gave way to the fear of finding a partner. Days of gym classes past flashed before my eyes as I scanned the room to see if there was anyone else that looked as terrified as I felt. Luckily

for me there was a familiar smiling face as I recognized my barber walking over. She politely asked me if I needed a partner, which I gratefully accepted and with that I was ready to actually start.

The instructor explained the different exercises at each station and we were off to the races.

At first I thought that everyone would laugh at my technique or lack of fitness but as the class continued I realized that everyone in that room had come from a similar place at the beginning of their journey. They were battling their own demons and self-doubt and they were winning with every movement, every exercise, and every step they took.

To my delight no one stared at me, no one mocked me, and no one laughed or judged me (at least

to my knowledge). The instructor stopped by with tips and encouragement to get the most of my class and made sure I didn’t overdo it and just like that I had made it… to the halfway point.

The second half was better.

I was warmed up, I had pushed myself to my limits and stopped caring about what anyone thought. This was my journey and I was going to embrace it.

The end of class came and a warm camaraderie washed over the room. We all came with our own baggage, fears and cares.

However, we had all conquered them together.

I left class feeling physically exhausted yet accomplished. I had overcome so much just starting my journey that I felt invincible for the rest of the day. I received

a text later that day checking in on me and inviting me to my next class and I was in.

The next day, as I scrolled through social media enjoying my morning coffee, one of my childhood best friends (who is also a trainer) posted an article about people that discover a fit lifestyle in their forties reduce their mortality rate by over 30 per cent and are in the same health category as those who have lived a healthy lifestyle their whole life.

There it was! It wasn’t too late to gain additional years with my kids and enjoy a fit lifestyle.

The next thing that popped up was a 90-day challenge at the gym and I thought to myself: I have already conquered the hardest part – starting.

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B6

WEDNESDAY, January 26, 2022

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he long-running coronavirus pandemic has fueled a lot of anxieties – including financial ones. But some people have had far fewer worries than others.

Consider this: Among those investors who work with a financial advisor, 84 per cent said that doing so gave them a greater sense of comfort about their finances during the pandemic, according to a survey from Age Wave and Edward Jones.

Of course, many people experience investment-related fears even without a global health crisis, and that’s probably not surprising, given the periodic volatility of the financial markets. But financial guidance can come in handy during relatively normal times, too.

A FINANCIAL PROFESSIONAL CAN HELP YOU:

Look past the headlines – Inflation, interest rates, pandemics, elections – there’s always something in the news that could affect the investment world in the short term. But by helping you construct a portfolio that’s built for the long term and reflects your goals, risk tolerance and time horizon, a financial advisor can enable you to look past the headlines.

Avoid emotional decisions – Many people let their emotions drive their investment choices. When the market goes through a downturn and the value of their investments drops, they sell to “cut losses,” even though these same investments may still have good business fundamentals and promising futures. Conversely, when the market is on an uptick, some poeple chase after “hot” investments, even when they become overpriced and may have very little room to grow. But a financial advisor can help keep you from making these fear- and greed-based actions by only recommending moves that make sense for your situation.

Work toward multiple goals – At various times in your life, you may have simultaneous financial goals. For example, you could be investing for a retirement that’s decades away, while also trying to save for a child’s college education. A financial professional can suggest ways you can keep working toward both objectives, in terms of how much money you can afford to invest and what types of savings and investment vehicles you should consider.

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Prepare for the unexpected – Most of us did not need a pandemic to remind us that unexpected events can happen in our lives – and some of these events can have serious financial impacts on us and our loved ones. Do you have adequate life insurance? How about disability insurance? And if you ever needed some type of long-term care, such as an extended stay in a nursing home, how would you pay for it? A financial advisor can evaluate your protection needs and recommend appropriate solutions that fit within your overall financial strategy.

Adapt to changing circumstances – Over time, many things may change in your life – your job, your family situation, your retirement plans, and so on. A financial professional can help you adjust your financial strategy in response to these changes.

Achieving your financial goals may present challenges, but it doesn’t have to cause you years of worry and distress – as long as you get the help you need.

–This article was written by Edward Jones, Member SIPC

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WEDNESDAY, January 26, 2022

HEALTHIER YOU

B7

EVERYTHING YOU DIDN’T KNOW ABOUT YOUR FEET Y

our feet are the foundation of your entire skeletal system. Even a slight misalignment of your foot can allow the arch to collapse.

Strained muscles, spinal distortion, and poor posture can follow. Without a firm foundation to maintain proper alignment, foot pain can spread to the ankles, knees, hips, back, shoulders and neck.

The 52 bones in your feet make up 25 per cent of all bones in your body. The feet contain approximately 250,000 sweat glands that excrete as much as a half a cup (125mL) of moisture every day.

The foot is different in many ways, and the construction of each foot is important to know.

What design of foot do you have?

Is there a need for an adjustment

such as motion control, stability, or neutralizing? People who have flat feet are not always problematic.

If their flat feet are well-aligned, they enable a person to stand for longer periods of time, as the weight is distributed over a larger area. Injuries that occur like lower backache, headaches, indigestion and a misaligned spine can often be traced to problems with your feet.

Standing in one spot is far more

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tiring than walking. The reason for this is that demands are being made on the same few muscles for a length of the time. The skin on your feet is thicker than it is anywhere else on your body.

Choosing the correct shoe for the correct activity is very important to prevent injury. If needed, adding appropriate foot beds or professionally made orthotics to the correct shoe for

your foot type can make a huge difference to your overall health.

Take good care of your feet.

Give yourself a foot checkup regularly from a professionally trained shoe fitter who will determine the correct size and fit for you.

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WEDNESDAY, January 26, 2022

HEALTHIER YOU

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MAKE YOUR BED MENTALITY – A SIMPLE GUIDE TO MENTAL HEALTH

I

t’s very clear, now more than ever how important mental health is to your overall wellness.

Various techniques and strategies can be utilized to promote mental health, and these four are simple and highly effective.

Improving one’s overall health and maintaining that health over the long haul can have a profound impact on quality of life. For example, the Harvard Medical School notes that regular exercise can slow the natural decline in physical performance that occurs as people age. That means routine exercise can serve as something like a fountain of youth that allows people to keep their cardiovascular fitness, metabolism and muscle function on par with their younger counterparts.

When attempting to improve long-term health, it’s important that people emphasize mental health as much as they do their physical health. The Anxiety & Depression Association of America notes the importance and effectiveness of preventive

efforts in relation to depression and anxiety. In regard to mental health, prevention efforts can function in much the same way that exercise serves physical health. Routine exercise helps people to maintain healthy weights, reducing their risk for various conditions and diseases.

Preventive efforts designed to improve mental health can significantly reduce a person’s risk for anxiety and depression.

Various techniques and strategies can be utilized to promote mental health, and these three are simple and highly effective.

1. Get enough sleep. – According to the Primary Care Collaborative, a not-for-profit member organization dedicated to advancing an effective and efficient health system, sleep and mental health are intimately related. Sleep loss can contribute to emotional instability. The amygdala is the part of the brain responsible for humans’ emotional

responses. When an individual does not get enough sleep, his or her amygdala goes into overdrive, leading to more intense emotional reactions. The prefrontal cortex is another part of the brain that needs sufficient sleep to function properly. Without it, the prefrontal cortex, which is integral to impulse control, cannot function properly. Adults can speak with their physicians about how much sleep they should be getting each night. Those needs change as individuals age. If sleep is an issue for you consulting a Dr. and potentially investing in a new bed might be great first steps to get you on track.

2. Eat a balanced diet – A balanced, healthy diet doesn’t just benefit the waistline. According to the ADAA, a balanced diet that includes protein, healthy non-saturated fats, fiber, and some simple carbohydrates can reduce the likelihood that mental health issues like fatigue, difficulty concentrating, and irritability

will arise during the day. If you have started your fit lifestyle already you may want to consider consulting a supplement expert to make sure your body is getting all the right nutritional values according to your activity level and age.

3. Volunteer in your community – A 2020 study published in the Journal of Happiness Studies found that people who volunteered in the past were more satisfied with their lives and rated their overall health as much better than people who didn’t volunteer. Perhaps the most noteworthy finding in the study was that people who began volunteering with lower levels of well-being tended to get the biggest boost from volunteering.

Volunteering provides opportunities to socialize, which can help ward off the loneliness that can sometimes contribute to anxiety and depression. Your volunteer efforts have a positive ripple effect in your community

as well, which means you’re not only contributing to your own wellbeing but quite often those in your community as well.

4. Make your bed – While there isn’t much research specifically covering the mental benefits of making your bed, there are many articles and studies that reflect living in a clutter free and clean environment leads to higher productivity, goal-setting skills, focus and even lower levels of stress. Studies have also noted those that start their day by accomplishing a task like making your bed prove to be happier and more productive throughout their day. Making your bed has also been linked to a better night’s sleep and higher levels of hygiene in the bedroom.

Mental health is important and protecting it should be part of everyone’s health care regimen and who knows maybe your parents were on to something with their make your bed mentality.

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WEDNESDAY, January 26, 2022

HEALTHIER YOU

EXPLORING THE MANY HEALTH BENEFITS OF PRACTISING YOGA

H

ealth-conscious individuals can do many things to improve their overall health, includign a practice dating back to ancient times that remains a highly effective way to take care of the human body.

Though there’s no written records regarding the origins and invention of yoga, it is believed to date back to ancient India.

The earliest written record of yoga is The Yoga Sutra of Pantañjali, a collection of aphorisms historians believe was compiled sometime between 500 BCE and 400 BCE. Many people who include yoga in their regular health-care routines report feeling better both physically and mentally for having done so — and that may not be a coincidence.

A 2004 comprehensive review of yoga’s use as a therapeutic intervention, published in the Journal of Physiology and Pharmacology, indicated that yoga targets unmanaged stress, which has been linked to chronic disorders like anxiety, depression, obesity, diabetes and insomnia.

IN ADDITION, OTHER RESEARCH HAS SUGGESTED YOGA CAN:

• Relieve low-back pain and neck pain; • Relieve menopause symptoms; • Help people manage anxiety or depressive symptoms associated with difficult life situations; • Help people quit smoking; • Help people who are overweight or obese lose weight; • Help people with chronic diseases manage their symptoms and improve their quality of life.

It’s important that anyone considering making yoga part of their health-care routines recognize that there are various forms of yoga, some of which are more physically demanding than others.

So it’s best if people speak with their physicians before trying yoga so they can find the type that aligns best with their current levels of fitness.

Yoga comes in many forms — and there is an abundance of options available in Kamloops.

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WEDNESDAY, January 26, 2022

HEALTHIER YOU

www.kamloopsthisweek.com

BOOGIE’S BACK IN PERSON FOR 25TH ANNIVERSARY W e are beyond thrilled, excited and ecstatic to be bringing back the CFJC-TV Boogie the Bridge on Sunday April 24, 2022. We are so very grateful and overjoyed to see the community back together in a heartfelt reunion. There will be both tears and joy on Boogie day 2022 and we cannot wait to see you.

Boogie is more than a sport or a form of exercise.

More than a race or a pastime. Boogie is about love, connection and community.

The colour red( Boogie’s signature colour) represents love, passion, energy and change. The colour red transforms beautifully on Boogie day where the community comes together in that exuberant sea of red

to celebrate community and movement. It’s a feeling like no other and a huge representation of a healthy, vibrant community. We invite you to reunite in a sea of red and celebrate community health.

There is a pace for everyone at Boogie from wonderful walking to elite running. There is equality in all paces and it all happens in a supportive, high-five environment. We love Kamloops and invite all of the citizens; businesses; running, walking, and hiking groups; schools, families and friends to come out to be together safely and reunite. Boogie is your community reunion for 2022.

It’s been a very challenging two years for all of us. Movement, we all

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know (now more than ever) is an outstanding tool for our mental health. Getting outdoors these past two years has been a saviour for all of us.

One of Boogie’s most important missions is to bring more light, support and hope to looking after not only our physical health, but our mental health as well. “Movement is change” has been our mantra since the beginning.

Movement in all spheres - physically, emotionally, mentally and spiritually . Add in a huge dose of fun and high energy and you know you’re going to be fired up as you cross the 2022 finish line.

Did you know that this year is the 25th Boogie! When I think back to all the people, experiences and moments it brings tears to my eyes every

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ES IS WHEREISTHE IS THE HOLMES WHERE

TARA HOLMES

Match Maker EXTRAORDINAIRE

Deal-breakers have been a bit of a contentious issue over the last five years.

I always ask clients for their non-starters before I begin the search for their potential partners.

I recently posted a funny cartoon on my social media showing a man and woman who decided they weren’t a match after all because they found out they both hang the toilet paper roll differently.

I had a few people tell me customers should have every right to their dealbreakers and preferences and that I shouldn’t dismiss a potential client because of them.

Here’s my position on this.

If someone had a long list of deal -breakers — such as a specific height and weight, particular hair colour, a certain job and even food or smoking preferences

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— I would know the chance of finding a partner who fit that slim parameter would be very limited.

So it doesn’t seem fair for me to take their money and have them assume I will find a person with those very specific requests.

(Some people would say they are looking for a unicorn.)

Imagine buying a gym membership and, on your first day there, you walk in and see there are no cardio machines, no TARA weights — no equipment at all. You would beHOLMES upset that the gym didn’t let you know there was no inventory.

Match Maker Let’s say a woman tells me the man she EXTRAORDINAIRE will date must not be any shorter than 5-foot-10 and I happened to be working for a client who fit all of her other criteria, but was just one inch shorter than her request.

As a matchmaker, I would try to reason with her. I would ask her to at least meet this man, who happens to fit more of her criteria than anyone I have ever met — and to forget about that one inch that didn’t match up.

Serious deal-breakers also include overdrinking, an unhealthy lifestyle and not being over past relationships.

Here’s a deal-breaker I felt was very strange. A man told me his non-starter was a woman who did not live in Kamloops.

His potential partner had to be from Kamloops.

I told him that would be easy as the majority of my clients are local. He then elaborated, explaining the potential

time. There has never been a moment at the start line (and finish line) where tears of joy did not start blurring my vision. Seeing our community together, all ages, and all demographics melts my heart every single time. Our team too. We love watching the kids mini boogie and then all the heartfelt moments throughout the day . When we see people cross the finish line, hands in the air and then bursting into tears of joy as they embrace their emotions and accomplishments we are all forever changed. The best currency in life. Love.

Cannot wait to see you Kamloops!! We have missed you so very much.

–Jo Berry and the amazing Boogie team, sponsors and community partners

IS

partner needed to be from Kamloops, as in born in the Tournament Capital.

He explained that a friend of his married a woman from Toronto and, every holiday, they had to take the kids and travel to Ontario. He did not want to live that life.

So, I asked about Calgary, Vancouver, Kelowna and a few cities closer to Kamloops to determine how far his boundary was set. I certainly would feel a little awkward asking all the women for their birth certificates to ensure that were born locally.

Ironically, he did end up buying a house with one of my clients, who is from Ontario. He compromised a bit and fell in love.

I find it interesting how what seems important can change a bit when you are with the right person.

When it comes to non-starters, really think hard about what it is you absolutely cannot live with.

We all have preferences, of course, and I will take those into consideration and work hard to find your perfect match.

I am having a contest for married or long-term couples who have been together for a decade or longer. Email me your love story. I would love to know more about your deal-breakers, how you navigated through them and the key to longevity in your relationship.

Email me at holmes@wheretheheartis. ca and you could win a $100 gift certificate to Harvest by Nandi and a $100 gift certificate to Save-On Foods in Sahali.

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www.kamloopsthisweek.com

HEALTHIER YOU

REGISTRATION IS NOW OPEN: WWW.BOOGIETHEBRIDGE.COM Boogie is an important fundraiser and has raised over $ 1 million Dollars for local charities. This year’s charity is Western Canada Theatre. Indigenous Youth Theatre program.

All covid safety measures will be in place.

Distances: • 1 K mini Boogie (for kids 9 and under).

• 5K walk or Run • 10K walk or Run • 21K run

We Are Here For you!

No matter your fitness goal, we have the facility and program for you. Discover the many programs and memberships that the City has to offer.

AVAILABLE MEMBERSHIPS: • TCC Full Access (gym, pool, and fieldhouse) • Fieldhouse • Wellness Centre and Athlete Performance Centre • Canada Games Aquatic Centre • Westsyde Pool and Fitness Centre • Public Skating, Stick and Puck

Find memberships, programs, and activities at Kamloops.ca/Recreation.

B11

B12

WEDNESDAY, January 26, 2022

www.kamloopsthisweek.com

YOUR BEST YEAR EVERYTHING YOU NEED TO REACH YOUR FITNESS GOALS GET STARTED WITH

$30/month BECOME

ELITE

$69/month

INCLUDES: GYM, TANNING, YOGA & GROUP FITNESS CLASSES

STARTS HERE

• STATE OF THE ART FITNESS EQUIPMENT • ADVANCED CARDIO EQUIPMENT • JUICE, SMOOTHIE & COFFEE BAR • WORLD CLASS BOOT CAMP ROOM • PERSONAL TRAINING • HOT YOGA • SAUNAS & STEAM ROOMS • KIDZ ZONE Personal training packages with fully certified coaches.

PLUS we offer meal plans and 3D body scans.

Touch on fully serviced locker room, sauna and steam room.

Smoothie bar and pro shop for supplements.

BOOK A TOUR. FREE CONSULTATIONS. SOCIAL DISTANCE & COVID PROTOCOLS ARE IN PLACE. 905-8th St. Kamloops | 778-470-5550 | nolimitsfitness.ca | OPEN EVERY DAY OF THE WEEK • 4AM - 11PM