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Think About Your Lungs
Exercise without moving from the comfort of your lazy-boy recliner and improve your health. That’s the type of headline that makes you pick up the magazine at the grocery store checkout. You know it’s probably too good to be true, but you are still curious. Read on, I will show you this is indeed true. With the entire world struggling through a respiratory pandemic like most of us have never seen before, do you question the health of your lungs? You should. Ask yourself what, if anything, can I do to improve the health of my lungs? If the risk of developing lung cancer or other lung diseases due to smoking has not convinced you to become a non-smoker please consider it now. Quitting a smoking habit is the very best thing you can do for your over all health, during a respiratory disease pandemic or not. Until there is a vaccine available to us to lessen the chance of contracting the fast spreading Covid 19 disease we will all continue to be at risk. Having the healthiest lungs possible will not lessen your risk of contracting the disease but it will go a long way to helping you survive the ordeal if you do contract it.
“Use it or lose it” is a good mantra for this. Use your lungs, fully, as often as possible. While you are in that lazy-boy chair watching Netflix or scrolling through Facebook on your phone, bring some attention to your breathing and deepen it. Yep, that’s helpful. Breath in as deeply as possible for as long as possible. Feel the lungs expand into the rib-cage and into the chest muscles. Hold your breath for 4 or 5 seconds then breath out slowly, emptying your lungs as much as possible. Do this consciously several times before returning to a more normal breath rate. Another method of breathing that is beneficial is to be aware of breathing into the muscles of your back. Breathe deeply so as to make contact with the back of the chair. This uses more of the lungs and can help reduce the risk of pneumonia. Practising these breathing techniques while sitting in a chair or lying in bed can benefit the lungs.
Because yoga focuses on the use of breathe combined with movement it is beneficial as well. If you only do the first few moves in the “Sun Salutation” you will benefit your lungs. Stand tall, abs, glutes, quads lightly engaged, shoulders down and “heart open” which means shoulder blades lightly pulled together with the palms of the hands facing forward. Take a deep breath in as you reach both arms straight up overhead. Deeply exhale, slowly, as you bring your arms down and fold forward from the hips to come down towards the feet. Keep the knees slightly bent and the weight into the heels to protect your back. Use a deep inhale to slowly return to standing.
Paying attention to good posture, especially if you do a lot of sitting, will also benefit the lungs. Rounded posture with the chest collapsed inward creates a shallow breathing space. This restricts the amount of oxygen you bring in and can make you feel fatigued. It also causes neck, shoulder and back pain. Be aware of posture while sitting but also take frequent breaks to stand, lace your fingers together behind your back, breath in deeply, open the chest and pull the arms back and away from the body without leaning forward.
Running is a good lung exercise as it forces you to breath more heavily. If you prefer walking to running, do so at a pace that makes you breath deeply. Don’t stroll. Pick up the pace, even if it’s for a short time. An excellent way to do this is to work hard for a minute then decrease the intensity for about 30 seconds. Repeat this eight times if possible then take a longer break and repeat the intervals eight more times. Do this for the duration of your walk. If the impact of walking or running is hard on the joints, get on a bike. Pedal at a speed or resistance that causes the rate of breathing to increase. All of these cardiovascular type activities will give you a very lung, as well as heart healthy workout. You’ll reduce your risk of developing diabetes as an added bonus. Just for the health of it, think about your lungs.
How the Sale of the Port Elgin Gym Affects You
Hello all our enthusiastic gym members!
We want to thank all of you for the months and years you’ve been coming to the gym in Port Elgin and for giving us the opportunity to get to know you and to workout with so many of you. It is bittersweet for us to leave the gym behind after 23 years, but we know it is in very good hands and that you will enjoy the new owners, Sara and Jesse Topp.
For those of you who have returned to the gym after the temporary closure due to COVID-19, we want to thank you for following all the new protocols that are keeping the gym and its members safe. Things have gone quite smoothly because of your cooperation.
If you haven’t been back yet because you still have concerns over COVID-19, here are some of the new measures we’ve put in place:
- Masks mandatory in the entrance and change rooms (optional but recommended elsewhere).
- Limits to the number of people in classes, in the weight room and in locker rooms.
- Designated spots for all class participants for social distancing.
- Every person gets their own spray bottle and cloth to disinfect equipment before and after use.
- New mandatory waiver specifying behaviours and expectations for COVID-19.
- We invite you to call or drop in and see for yourself what’s being done to keep everybody safe.
How the sale of the Port Elgin gym affects you…
If you have a Weight Room membership for Fitness Corner in Port Elgin, then effective October 1st it will be transferred to Topp Performance. If you prefer to stay with Fitness Corner and move to the Southampton gym, please let us know by Sept 30th and we can transfer that membership for no additional fee.
If you have a Weight Room membership that is valid for both Port Elgin and Southampton you will still be able to use both gyms – you will effectively have 2 memberships for the remainder of your paid-up period. If you prefer, you can convert your weight room membership to include the weight room and classes in Southampton, instead of Port Elgin for no additional fee. Please let us know before Sept 30th.
If you have a Classes membership for Fitness Corner in Port Elgin, then effective October 1st it will be updated to include the classes in Southampton for no additional fee. All classes currently offered in Port Elgin will be moved to the Southampton studio.
If you have a Weight Room and/or Classes membership for Fitness Corner in Southampton, there is really no change for you as a result of the sale of the Port Elgin gym.
The new Class schedule is already posted on Wellness Living with new classes starting October 1st and others starting after Thanksgiving. Please continue to book classes online through Wellness Living or through the mobile Achieve app. This ensures that you get a spot in the class and that you get an email notification should class need to be cancelled for some reason.
We are also working on a “Virtual Membership” option for classes. This will include a library of videos that you can view and workout to either at home or in our studio using the new big screen TV we’ve installed. They can be used on “snow days” or whenever you can’t attend a scheduled class for any reason. This option will be included in all regular memberships for the Southampton gym for no additional fee or can be purchased separately for a fee much lower than a regular membership. The “Virtual Membership” videos will only be available through your Wellness Living account with us. We will have a wide variety of videos available and they will be updated regularly to keep it fresh. We will also have some equipment available for rent if you want to do the virtual classes from home. That way you can even try a Step class or a Spin or BUFF class right from home!
Thank you – keep safe, active and healthy!
Holly and Frank Vanderzwet
Exciting New Class Schedule at Fitness Corner in Southampton!
✅ More time slots, lots of variety, something for everyone!
✅ Class sizes are limited and pre-registration is required!
✅ Book your spot on Wellness Living with Fitness Corner!
[themify_button bgcolor=”orange” size=”large” link=”https://fitnesscorner.ca/group-fitness/”]SEE SCHEDULE[/themify_button]
Exciting News for Fitness Corner and Topp Performance!
Exciting news for Fitness Corner and Topp Performance!
Fitness Corner in Port Elgin has been purchased by Topp Performance. A deal has been struck between Holly and Frank Vanderzwet of Fitness Corner and Jesse and Sara Topp of Topp Performance which will see the Port Elgin gym and studio at 737 Elgin Street become the new home of Topp Performance, effective October 1, 2020.
This is a great deal for everyone, including owners and members of both businesses.
Jesse and Sara see the studio as an ideal place for them to run their Martial Arts programs which up to now have been conducted in the Maple Square Mall. The facility will also allow them to expand their Personal Training programs and weight training gym which they plan to run as a 24 hour operation.
Holly and Frank had been looking for a partner as a way of slowly easing out of the business, eventually towards retirement. Jesse and Sara were very open to discussion about some sort of working arrangement but quickly realized the facility suited their own plans, so they made an offer to purchase the gym and studio outright. Holly and Frank will continue operating Fitness Corner South in Southampton.
For gym members of Fitness Corner in Port Elgin….
Members will be able to continue using the gym under the new ownership for the remainder of their current paid-up membership. As part of the investment by Topp in the business, new equipment will also become available around or shortly after Oct 1. Members will also have the option to transfer their membership to the Southampton Fitness Corner gym. People who have dual memberships at both Port Elgin and Southampton will be able to continue using both gyms until the end of their current paid-up memberships.
For gym members of Topp Performance…
All services will continue to operate in our current facility as per normal until Oct 1st 2020. After October 1st our Topp Personal Training members will transition to the new facility throughout the month of October. Your trainer or coach will work with you to provide the best suited schedule at either location in this transitional period.
For fitness classes members of Fitness Corner in Port Elgin…
Classes currently offered in Port Elgin will no longer be available with Topp Performance but will now be provided at the Fitness Corner Southampton studio. Port Elgin members will be able to attend these and all other fitness classes offered in Southampton for the remainder of their current paid-up membership, for no additional fees. Virtual classes will also become available soon as part of their membership for no additional fee.
For people with “10-pass” prepaid packages for Fitness Corner…
These “10-pass” packages are normally good for either Port Elgin or Southampton. However, since attendance and number of passes remaining can’t be tracked by 2 separate businesses, individuals will need to decide which business they want to remain with – Fitness Corner or Topp Performance. All remaining passes will be honoured at that business until used or expired.
For Martial Arts members of Topp Performance…
Martial Arts classes will continue to operate at the current facility. Opening up to new members on September 1st, 2020. We will still train at the current training area and transition to the new facility throughout the month of October with hard opening date of November 1st 2020. After November 1st, 2020 all services will be offered at the new Topp facility located at 737 Elgin Street in Port Elgin.
Holiday Weekend Hours
Fitness Corner
Sat. Aug. 1st Hours: 7:00 a.m. to 7:00 p.m. – SAT. 9:15 A.M. SWEAT class is ON
Sun. Aug. 2nd Hours: 8 a.m. to 2:00 p.m.
Mon. Aug. 3rd CLOSED
Fitness Corner Southampton
Sat Aug. 1st Hours: 7:00 a.m. to 2:00 p.m. – 9:15 am BUFF is Cancelled
Sun. Aug 2nd Hours: 8:00 a.m. to 1:00 p.m. – 10:30 am YOGA on the LAWN is ON
Mon Aug 3rd CLOSED
We are allowed to open the gym!! 💥
To our wonderful members,
We are allowed to open the gym!! It’s been a long time coming but we are so grateful to finally be able to open our doors to help you manage your health and fitness!
As you no doubt already know there will be several policies and procedures that go along with the facilities being open during the ongoing pandemic. Here are some of the things to expect…
1. YOU WILL BE REQUIRED TO WEAR A NON-MEDICAL MASK TO ENTER
The Grey Bruce Public Health Unit requires everyone to wear a mask in the common areas of a gym where physical distancing is difficult. This means the front entrance, desk area as well as the locker rooms. We encourage you to wear it when travelling from place to place in the weight room while lifting weights. It is not a requirement if you are using the cardio equipment or attending a fitness class.
2. THE NUMBER OF MEMBERS IN THE FACILITY MAY BE LIMITED
This number will be based on our square footage but will also depend on where people are in the gym during their workouts. Every second piece of cardio equipment will be put out of service to allow for proper social distancing in this area.
We will allow weight room members to use the studio, when there are no classes running, for functional, circuit style workouts requiring smaller equipment. Please respect the area and use it safely. DO NOT THROW BALLS ETC. AT THE WALLS. The area has cameras to monitor safety. Memberships will be revoked if damage has been done.
3. WORKOUT TIME MAY BE LIMITED TO ONE HOUR PER MEMBER
Depending on usage and the number of people wanting to work out we may have to limit a workout to one hour. Please respect this policy as well as your fellow gym members. You may be politely asked to leave if you over say your workout time.
4. YOU MUST CLEAN YOUR OWN EQUIPMENT AFTER USE
A spray bottle of sanitizing product and a towel will be given to each person upon entry. Use this on each and every surface and piece of equipment you touch. Please hand in the spray bottle and the towel to the laundry bin at the front desk when you leave. Hand sanitizer will be available for you upon entry and exit from the facility.
5. WASHROOMS AND LOCKER ROOMS WILL BE OPEN
We recommend that you come dressed to workout but showers will be available. Only one urinal in the men’s room will be available and the shower area will be limited to one at a time. Please practice social distancing in these areas as well as the rest of the gym. Masks will be required here.
6. YOU MUST BOOK CLASS PARTICIPATION THROUGH OUR WELLNESS LIVING PROGRAM
Classes will be limited in size due to the social distancing rules. Please pre-book classes and be sure to cancel if you decide not to come
7. YOU MUST BRING YOUR OWN MAT TO YOGA
We will no longer provide mats, straps, blocks, blankets or bolsters for our yoga classes. Other equipment used in classes that is easily cleaned will still be available for use. Your instructor will put the required equipment out for you prior to class. You will be responsible for cleaning the equipment you used after class. The instructor will put it away.
8. PLEASE DO NOT ATTEND THE GYM IF YOU ARE UNWELL
If you experience fever, sneezing, coughing, runny nose or other flu like symptoms please do not come to the gym. Please continue to wash your hands as often as possible. We will provide hand sanitizer for use on the way in and out of the facility.
We are so pleased to once again welcome you to Fitness Corner and Fitness Corner South!
We are opening Fitness Corner in Port Elgin on Friday July 17th from 6:30 a.m. to 9:00 p.m.
Going forward our hours of operation for the Port Elgin facility will be
Monday to Friday 6:30 a.m. to 10:00 p.m.
Saturday 7:00 a.m. to 9:00 p.m.
Sunday 8:00 a.m. to 8:00 p.m.
Fitness Corner South will open On Monday July 20th from 6:00 a.m. to 6:00 p.m.
Hours there will be
Monday to Friday 6:00 a.m. to 6:00 p.m.
Saturday and Sunday 7:00 a.m to 2:00 p.m.
ALL Memberships will be re-activated starting on Monday July 20th
WELCOME BACK! We are pleased to once again open our doors for your health and wellness. Wash your hands, don’t touch your face, keep calm and carry on!
Namaste
Holly and Frank Vanderzwet
Stay in the Game by Renting Our Fitnesss Equipment!
To all our valued clients, we hope that everyone is keeping healthy and continuing to practice safe distancing. We understand some of you may be getting anxious about how long this situation may last. It has greatly disrupted normal routines for everyone, including our fitness routines. We feel your anxiety as well and we want to help.
In order to help keep you “in the game” we are now offering some of our equipment up for rent to use at home.
This includes smaller items such as dumbbells, bands and mats. It also includes some slightly larger items, such as benches, steps, balls and even bikes. To see a complete list of items and pricing, you can go to https://fitnesscorner.ca/memberships/ to get to the Store, or to the Wellness Living Achieve app and go into the Store there. Once in the Store select Equipment Rental. Since we have limited quantities, before ordering anything online, please check with us for availability by emailing info@fitnesscorner.ca. You will also need to have an account at Fitness Corner with an up to date email address and billing information. You can also email us to help you set that up. Once we confirm availability, we will email you instructions on how to pick up and pay.
As many of you know, to help keep people moving, we have been offering daily workout videos on the Fitness Corner Facebook page and website. We have just set up a schedule for these workouts which include HIIT, Total Toning, Cardio Dance, Pilates/Yoga and beginning next week Step with Jennifer Cooper. We do have Steps available for rent as well as light weights, bands and mats for the other workouts.
We hope this helps getting through these difficult times.
Holly & Frank Vanderzwet
Facebook Live Weekly Class Schedule
Tuesday, April 14 at 10:30 am – Total Toning/Muscle Class
Wednesday, April 15 at 10:30 am – Cardio Class (Aerobics, Cardio Dance)
Thursday, April 16 at 10:30 am – no class today
Friday, April 17 at 10:30 am – Pilates
Saturday, April 18 at 10:30 am – Muscle/Cardio Circuits Class
Sunday, April 19 at 10:30 am – Yoga
Have a weight, band, mat, chair, waterbottle and energy close by. 🙂
Follow us on Facebook to be notified when it starts!
Want to work out now?
See all the VIDEOS.
More Muscle in the Living Room
Join Holly for More Muscle in the Living Room – Sunday, March 30 at 10:30 am on Facebook Live.
Like our Facebook Page to be notified when it starts!
Want to work out now?
See all the VIDEOS.
Coronavirus (COVID-19) Update
After careful consideration of the quickly changing circumstances around Coronavirus (COVID-19), Fitness Corner has chosen to suspend fitness classes and gym operations effective at midnight, Monday March 16th for a period of 1 week. This suspension will be in effect at both the Port Elgin and Southampton facilities.
At Fitness Corner our number one priority is the safety, health and well-being of our clients, staff and community. As tough a decision as this has been, we feel it is the right thing to do under the current circumstance. We sincerely apologize to you, our clients for this inconvenience.
As always, we truly appreciate the support which we receive from you and thank you for that. We will continue to evaluate the situation and keep you posted on a possible re-opening date. In the interim all paid-up memberships will be placed on hold. We will look forward to welcoming you back as things permit.
Holly & Frank Vanderzwet
Fitness Corner Inc.
Fitness Corner South is Closing at 2 pm Today!
Due to the weather Fitness Corner South is closing at 2 pm today! Fitness Corner is still open.
Stay safe guys!
Both Gyms are Open!
Fitness Corner and Fitness Corner South are both OPEN today for anyone who can safely get there!
9:15 Cardio Dance in the Fitness Corner Studio is happening but the 9:30 yoga in the Fitness Corner South Studio is canceled.
Stay safe everyone!
Wine and Cheese 2019
Member Appreciation Wine and Cheese
Thurs., Dec. 19 · 7:00 pm at Fitness Corner South
Please sign up at the front desk.
Jingle, jingle, mix and mingle!
Laurel and Hardy Ham it Up!
Laurel and Hardy hammin’ it up in today’s 9:15 am Halloween BUFF Class!
Thanksgiving Weekend Class Schedule 2019
Both gyms are closed on Thanksgiving Monday.
Yoga Sunday morning in the south studio is cancelled.
Have a great Thanksgiving!
Membership Sale
We’re Celebrating Spring with a Membership Sale!
Buy a 4 month membership and get 1 month free!
Offer ends May 31, 2019
Spring Session FIIT 2019!
Get fit through quick paced skills and drills guaranteed to make you sweat!
12 week session, begins March 19.
Tuesdays, 6 pm in the Fitness Corner Studio
FREE for members, $96 plus HST for Non-Members
Taught by Francisco Llano – certified instructor and trainer from Colombia
Hot Yoga is cancelled tonight!
Sorry guys, because of the weather 7 pm Hot Yoga is cancelled tonight! Stay safe and warm!
Snow Day!
All morning classes (in both gyms) are cancelled today. Fitness Corner South is closing at 12:30 pm today! Stay safe everyone!
Class Cancellation
Due to the crazy weather, Tuesday Jan 29 Early Morning Ride at 6:15 am is cancelled! Stay warm and safe everyone! The gym will be open!
Early Morning Ride – Jan 2019
45 minute indoor cycling class.
Tuesdays 6:15 am in the Fitness Corner South Studio
Begins Jan. 15, 2019 for 8 weeks
- Members: $45 (+ HST) • Non Members: $90 (+ HST)
- with Francisco Llano
Christmas Luncheon 2018!
Please join us for a casual Christmas luncheon.
Wednesday, Dec. 12 • 12:30 pm at The Walker House in Southampton
Good eats, fun & prizes! Please bring a non-perishable item for the Food Bank!
Please sign up at the front desk.
Happy Halloween
Both gyms are open!
7 pm Hot Yoga is cancelled Oct. 31
Play safe boys and ghouls!
Attention! Planned Power Outage!
Due to a planned power outage Fitness Corner will be opening at 12 pm on Sunday, July 22.
Enjoy your sleep in!
FREE Demo Class!
Functional Interval Fitness
Tuesday, April 24 – 6 pm in the Fitness Corner Studio!
FREE CLASS! EVERYONE WELCOME!
Introducing Francisco Llano – certified instructor and trainer from Colombia
Spring Tune Up Boot Camp!
45 minute Core Cardio Strength Combo Class
Mondays & Wednesdays 6:15 am in the Fitness Corner South Studio
6 weeks, begins April 25th ends June 6th
Come prepared to sweat!
What you get! 12 early morning classes PLUS 6 bonus passes. Use these in the weight room or another class of your choice in either Fitness Corner or Fitness Corner South facility. These passes will expire June 23rd 2018
Members: $70 (early bird rate, pay by April 16), $80 (after April 16) +HST
Non-Members: $140 (early bird rate, pay by April 16), $165 (after April 16) +HST
Pre-registration is required!
5 Month Membership Sale
We’re Celebrating Spring with a Membership Sale!
Buy a 4 month membership and get 1 month free!
Offer end May 31, 2018
Easter Weekend Class Schedule!
Fitness Corner Studio
Friday, March 30 ~ CLOSED
Saturday, March 31 ~ Regular Hours ~ 9:15 am Cardio Muscle Mix is on
Sunday, April 1 ~ Regular Hours
Monday, April 2 ~ Regular Hours ~ 9:15 am Interval Insanity is on
Fitness Corner South Studio
Friday, March 30 ~ CLOSED
Saturday, March 31 ~ Regular Hours ~ BUFF 9:15 am is on
Sunday, April 1 ~ CLOSED
Monday, April 2 ~ Regular Hours ~ Pilates 9:15 am, Gentle Cycle 10:30 am, B.U.F.F. 5:30 pm, Slow Flow Relaxing Yoga 7 pm are all on
Planned Power Outage for Southampton!
Due to the planned power outage for Southampton on Sunday, November 19 from5 – 9 am Fitness Corner South will open at 9:30 amon Sunday.
We apologize for any inconvenience.
20th Anniversary Challenge Contest!
Fitness Corner is 20 Years old and we’re celebrating with a 20th Anniversary Challenge Contest!
Spice it up! Try new things! We’ve come up with 9 challenges to encourage variety in your workouts!
The first 10 members to complete all challenges win a $55 Fitness Corner voucher & commemorative t-shirt! Next 10 win a $25 Fitness Corner voucher and a t-shirt! Everyone who completes the challenge wins a t-shirt!
Challenges…
• attend 1 Cycle/BUFF class
• attend 1 Yoga/Pilates class
• attend 1 Muscle/Toning class
• attend 1 Cycle/BUFF class
• attend 1 Cardio Muscle Mix/Gentle Fit class
• attend 1 Cardio Muscle Mix/Gentle Fit class
• bring a non-member guest to any fitness class
• attend 1 Zumba/Cardio Dance/or Sat. am class
• like us on facebook or sign up for our e-newsletter
Get your 20th Anniversary Challenge Card at the front desk! Bring it in and have it initialed by your instructor when you complete each challenge.
Don’t limit your challenges. Challenge your limits.
Challenge runs from Nov. 13 – Dec. 4 2017.
Canada Day Weekend Hours and Class Schedules!
Fitness Corner South
Friday, June 30: Open 6 am – 6 pm
8:15 am Total Toning & 9:15 am Yoga are on!
Saturday, July 1: Open 8 am – 1 pm
9:15 am BUFF is on!
Sunday, July 2: Open 8 am – 1 pm
10:30 am Yoga is on!
Monday, July 3: Open 6 am – 9 pm
Pilates 9:15 am – Cancelled, Gentle Cycle 10:30 am – Cancelled
BUFF 5:30 pm and Gentle Restorative Yoga 7:00 pm are on!
Fitness Corner
Friday, June 30: Open 6:30 am – 10 pm
Cardio Dance 9:15 am is on! Gentle Fit 10:30 am is cancelled.
Saturday, July 1: Open 8 am – 8 pm
Cardio Muscle Mix 9:15 is on!
Sunday, July 2: Open 7 am – 9 pm
Monday, July 3: Open 6:30 am – 10 pm
All classes cancelled!
Have a great weekend! Feel free to use either gym when there is a reduced class schedule!
New Session of Moms in Motion
This 1 hour fitness class gets mom moving outside. There is light jogging/walk-running, lots of muscle strengthening and core strengthening. Must be at least 6 weeks post par-tum. Moms need to bring their own strollers, water bottle, old towel/blanket, and appropriate outdoor clothing.
Mon. &/or Wed. 10:30 am at Fitness Corner’s outdoor Exo Gym
Starts Wed., May 31 to Wed., June 28 (5 classes) and Mon., June 5 to Mon., June 26 (4 classes)
Class Members: FREE • Non-members – Wed. $40, Mon. $32, 2x per week $55 (+HST) • Weight Room Members – Wed. $25, Mon. $20, 2x per week $27 (+HST)
Sign up online! Or call 519-832-6651.
Avoid disappointment, pre-registration required!
Are You Scheduled for Joint Replacement Surgery?
Are you scheduled for joint replacement surgery or have you been told that you may be a candidate for it in the future? If so, there are a few things you can do right now that may make the road a little smoother. You may even be able to delay the surgery, which always comes with some amount of risk. First of all, get fit. You are probably not surprised to hear me say that. But it’s the best thing you can do. The stronger your muscles around the joint are, the better your recovery will be. If you are overweight, shed some pounds. Extra weight on the joints increases pain. If you are a smoker, do your best to stop. Smoking interferes with blood flow patterns and can delay healing. Hey, this sounds familiar. Oh yeah. we should all do these things, joint pain or not.
Seek the advice of a physiotherapist or chiropractor who can give strengthening and stretching exercises. Work with a sports injury therapist or personal trainer, especially if you have been diagnosed with arthritis. Find an activity that gets blood flow through the joint but does not increase the pain. Choose swimming over running. Try cycling, weight training or yoga. Choose non-impact activities. Avoid, or choose less often, “stop/start” activities such as basketball or tennis. Certainly still do what you love to do if you are able to modify it to avoid pain.Very often pain and discomfort can be greatly reduced and managed through the correct activity. Surgery may even be delayed for a few years. I have had numerous people tell me that after they started cycling or doing yoga on a regular basis, that being 4 or 5 times a week, they were pain free and found surgery to be unnecessary.
Be sure that you actually do need the surgery before going under the knife. Your physician and an advanced practice physiotherapist, who are trained in assessing patients with arthritis, can determine if the surgery will make your pain better or worse. I believe we need to spend health dollars wisely. Get extensive assessment of joint pain. Treat without surgery if possible. Improve the quality of your life by following the tips above as much as possible.
Latin Dance Fitness!
If you love LATIN music and you LOVE to dance this is the class for you!
Wednesdays 7:00 pm in the Fitness Corner Studio
Program starts April 5 for 8 weeks
Class Members: FREE • Weight Room Members: $35 • Non Members: $65 (+ HST)
Kyla Vanderzwet to Compete at The World University Games
The World University Games will take place in February, 2017, in Almaty, Kazakhstan.
2000 student-athletes from 55 countries are expected to attend, competing in 12 different winter sports. For me, the costs of training, equipment, and participation in skiing have always been self-funded and I’ll be paying my way to Kazakhstan.
If you would like to support me in this adventure, I will gratefully accept any donations here!
I began skiing when I was 18, which is relatively late compared to a lot of competitive skiers. Initially I loved it because of the awesome people I got to train with. As I progressed I appreciated the ongoing learning and challenge of the sport. After high school I started university and trained with the University of Guelph ski team, roller skiing around parking lots and skiing in farmers’ fields when there was enough snow. It wasn’t the most ideal training but I still loved it!
Eventually I switched schools and moved to Ottawa, where I completed my undergrad in Biology and a Master’s in Neuroscience. Living in Ottawa offered excellent training and competing opportunities, and I gained a lot of experience as an athlete with the Carleton Varsity team as well as the XC Ottawa club team. The coaches and athletes on these teams were always hugely supportive, motivating, and fun. During my last year in Ottawa I joined the Nakkertok racing program and learned a ton about proper training, racing, and ski technique from Nakkertok’s head coach, Kieran Jones, as well as the athletes on the team. Nakkertok has an excellent racing program and an incredible community of skiers and supporters. I’m really glad I got to be part of it for a year!
This past spring, I learned that I would be heading to London, ON, to start medical school. I was thrilled! I also thought that the time had come to trade my skis in for a stethoscope, since there isn’t much in the way of Nordic skiing in London. However, a few weeks later I also received an invitation to represent Canada at the World University Games in skiing, which was to be held in February in Kazakhstan. I felt elated if not incredulous – this wasn’t something I had expected at all! Yet competing internationally is a “dream goal” that I write down every year when it comes to setting the long-term objectives. When asked if I would attend, it wasn’t much of a question for me – I knew I had to seize the day!
So far training in London has been a great break from studying and I’ve seen a lot of the area while running and roller-skiing. The Varsity cross-country running team, led by Guy Schultz, has been kind enough to let me train with them and I even made it back to Ottawa for some group ski workouts. On a personal level I know that this adventure will be very challenging but also highly rewarding. However, I hope that it can also serve a bigger role in encouraging people to keep active and participate in the activities they love. I haven’t been studying medicine long, but so far it seems that exercise is good for just about anything health-related. There’s no better way to take your health into your own hands! For young women in particular, who statistically have a very low rate of participation in sport, I hope that you will be inspired to continue participating in whatever activity you love! I have never been the best at skiing, but with a huge stroke of luck (and a lot of hard work) my dream goal came to fruition.
Fall Membership Sale Held Over Until Oct.12!
Save 15% on Annual Memberships!
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Choose which OPTIONS make up your membership – Mix & Match:
a) Port Elgin weights and cardio equipment
b) Port Elgin fitness classes
c) Southampton weights and cardio equipment
d) Southampton fitness classes
Sale ends October 12!
New at Fitness Corner!
Fitness Corner Ball Caps!
$20 + HST
(while supplies last)
Holiday Luncheon!
A great time was had by all at this year’s holiday luncheon! Thanks so much to the Walker House in Southampton for the delicious lunch!
Home For the Holidays Membership Special!
Available Dec. 19 – Jan. 6 • 16 Day Period
$30 Student • $40 Adult or Senior • $70 Adult or Senior Couple
(HST not included and will be added at time of sale)
Annual Holiday Wine and Cheese!
Wed., Dec. 9 • 7 to 9 pm at Fitness Corner South
Jingle, jingle, mix and mingle! Please RSVP at the front desk.
Both Gyms are Open This Morning!
- 9:15 am BUFF in the Fitness Corner South Studio is ON!
- 9:15 am Cardio Muscle Mix in the Fitness Corner Studio is ON!
Both Gyms are Open!
Our awesome staff have made it in and both gyms are open!
- 8:15 am Total Toning in the Fitness Corner South Studio is CANCELLED
- 9:15 am Yoga in the Fitness Corner South Studio is ON!
- 9:15 am ZUMBA in the Fitness Corner Studio is ON!
- 10:30 am Gentle Fit in the Fitness Corner Studio is CANCELLED
Gyms are Open and Classes are Running!
Shovel out and come on in for a workout!
- Gentle Fit at 9:15 am with Rieko at Fitness Corner South Studio
- Advanced Step 9:00 am with Jen and 10:00 am Pilates with Holly at the Fitness Corner Studio
UPDATE! No 11:30 Yoga at Fitness Corner South Studio today!
Both gyms are open and classes are on!
Both gyms are open and classes are on!
- BUFF with Holly at 9:15 am in the Fitness Corner South Studio. Call 797-3343 for your bike.
- Cardio Muscle Mix 9:15 am with Jen in the Fitness Corner Studio
Workout then sit by the fire and watch the snow!
Getting into the Christmas Spirit at Fitness Corner!
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We’re Having a BOGO Baby Sitting Sale!
Buy One Get One FREE! Buy a single session of baby sitting and get one FREE or buy a baby sitting punch card and get another entire punch card for FREE! Offer ends September 30! Don’t miss out!
Holly’s ALS Ice Bucket Challenge
Thanks Jennifer Cooper, for doing the video, Jeanne Harris for the cape, Shelly Thorne Vance for the towel and Ken Davies for pouring the water! Fitness Corner will be making a donation to help develop a cure for ALS in fond memory of a dedicated fitness Corner member, the beautiful Michelle Burgess.
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Holiday Weekend Hours and Class Schedule!
Fitness Corner
Saturday, May 17
- Open 7:00 am – 9:00 pm
- 9:15 am Cardio Muscle Mix is happening
Sunday, May 18
- Open 7:00 am – 9:00 pm
- 10:30 am Step Circuits is happening
Monday, May 19
- Open 8:00 am – 8:00 pm
- 9:15 am Interval Insanity is happening
- 10:30 am Gentle Fit is happening
- Evening classes cancelled
Fitness Corner South
Saturday, May 17
- Open 7:00 am- 6:00 pm
- 9:15 am BUFF is happening
Sunday, May 18
- Open 8:00 am – 1:00 pm
- 10:30 am Yoga is happening
Monday, May 19
- CLOSED (Please use the Fitness Corner gym and classes today)
Outdoor Walk Run Clinic
- Thursdays at 5:30 pm
- Meet at Fitness Corner South
- Open to Men & Women
- 8 Weeks, starting April 24 – June 12
- Training clinic for this year’s Huron Shore Run: Saturday, June 7. Train for your first 5 or 10 km event.
- Wear appropriate clothing and running shoes.
- Beginner • Intermediate • Advanced levels
- Cost: $35 + HST
- Call 519-797-3343 to register Or sign up online!
Welcome Back Snow Birds and College/University Students!
We have a fitness deal for you!
Buy 4 months and get 1 month free! Or buy 5 months and get 1 month free!
Sale runs from April 1- May 31, 2014
New Session of Moms in Motion
The last session of Moms in Motion was so well received we are running another session!
Sign up online! Or call 519-832-6651 to register.
Name Our Outdoor Gym Contest!
We’ve just finished building a New Outdoor Gym and need help naming it!
This area includes:
- monkey bars
- plyo/step up boxes
- benches
- chin up bars
- triceps dips bars
- and other training tool attachments such as TRX and strength training heavy ropes
Click here to enter your great name idea!
If you are on a smart phone click here to enter!
Person with best name idea WINS a free 1 month membership!
Contest ends Oct. 18
We’re Back From the CanFit Pro Conference!
Our instructors spent the weekend learning from some of the best and are full of great new ideas and ready to get to work! A wide variety of awesome classes are running today, come on out and try one!
August Long Weekend Hours
Port Elgin
- Saturday Aug. 3- regular hours ( 9:15 am Cardio/Muscle Mix is on)
- Sunday Aug. 4- regular hours
Monday Aug. 5: Gym open 8:00 am- 8:00 pm
- 9:15 am Cardio Sculpt- is on
- All other classes cancelled
Southampton
- Saturday Aug. 3- regular hours ( 9:15 am BUFF is cancelled, participants may attend the 9:15 am class in Port Elgin for free!)
- Sunday Aug 4. – regular hours (10:30 am Yoga is on)
Monday Aug 5: Gym open from 8:00- 8:00 pm
- All classes are cancelled (Participants may attend the 9:15 am class in Port Elgin for free!)
July & August Class Perk
Our summer perk for you…
Through the months of July & August, if you have a class option in your membership – you can go to both studios for FREE! You may attend any class in our Port Elgin studio or our South Studio. Be sure to pick up our new summer class schedule at the gym.
Needing a kick start or something fresh heading into the summer?
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Longest Day of Play was a Great Day!
We had about 35 people participate and logged in roughly 65 hours for the event! ~ Way to get out and play.
Have Fun at the Park Staying Fit
You can do a great circuit routine to benefit your fitness level outdoors at the park. Begin by walking, biking or running to the park as a warm-up. Do some triceps dips on a park bench. (10 to 20 is a good number). Try “step-ups” on the bench next. Step one foot up on the bench, bring the other one up to meet it then step down. Try 10 – 20 reps with one leg leading then switch to the other leg. Do some “mountain climbers” next. These are done from a “high plank” position with hands on the bench, elbows straight and the body in a diagonal line from head to toe. Alternate bringing one bent knee in towards the body, keeping the hips down and the abs engaged. Again 10 to 20 reps on each leg is good. Repeat the circuit then go for a short run.More
Want to Give Running a Try?
Thinking of going outside for some activity to improve your health and fitness? Want to give running a try? To create a successful, enjoyable, positive running experience follow these few tips. THE most important rule to follow is DON’T DO TOO MUCH TOO SOON. You have read that right here numerous times but it is the number one reason people create a negative exercise experience for themselves. It’s also the main reason they give up after the first try. Why? Because it hurts. Going too far, too fast or doing too much of any activity, especially for someone not used to it, will cause post exercise muscle soreness so severe it will take days to recover. Even the most experienced exerciser has felt this. But they no doubt have experienced it before, know that it will go away and perhaps even like to brag about how sore they are from the activity.
If you are new to activity of any kind, begin with running for only 30 seconds then walking for 3 minutes. Repeat this for 30 minutes and then end with a 5 minute cool-down walk and a 10-15 minute stretch. Do it 2 or 3 times a week. Gradually, over several weeks, increase the running time and reduce the walking time. You can also gradually increase the total time but don’t skimp on the time spent stretching. All this will help prevent soreness and injury. Try a 3 minute run alternating with a 1 minute walk if you are used to exercise but not running. Gradually increase the run time. The walk can be dropped or not. Lots of people run an entire distance event as a 10 minute run and a 1 minute walk.More
It’s February!
It’s February! How are those New Year’s Resolutions doing? Are you eating healthier foods? Are you exercising regularly? Are you getting proper rest? Did you give up smoking? Of all the things you can do for yourself to become healthier, studies show that the single one best thing you can do is to be a non-smoker. Giving up cigarettes will improve your health in many ways and could lengthen your life for as many as 10 years. If you have tried and failed please don’t give up, try again. If you are unsure as to how to do it, or need support, go on-line. Health Canada and the Canadian Lung Association have web-sites with plenty of information to help you.
If you are a non-smoker looking to improve your health through eating habits and exercise consider these few tips. Consume some protein at every meal or snack, especially when consuming carbs. This helps maintain energy. The body takes longer to metabolize protein. Your blood sugar levels and therefore your energy will be more even. Consuming carbohydrates causes a rise in blood sugar levels. The body releases insulin to stabilize the sugar levels. The more carbs in the diet, especially the sugary ones, the higher the insulin spike. This also means a bigger drop as the body works to maintain an even level. This is the reason for increased energy after a chocolate bar but then an energy drop not longer after. Avoid the afternoon chocolate bar as a “pick me up'” for this reason. Choose healthier carbs and some protein instead. Add protein to carbs at meal time to keep blood sugar levels even. Some protein sources are nuts, peanut butter, yogurt, cheese, eggs and meats.
The Importance of “Play”
When do most adults, forget to enjoy play? When do they lose the childlike desire to move and to move often? Watch any little kid for a period of time and most will run almost everywhere they go. Lots of kids just have to move. They truly enjoy movement. Look at their faces. They don’t wear the grimace of a runner. Kids at play have genuine smiles on their faces. (That’s why we runners need to smile more when we are out there, to let others know we are enjoying it!) “Kids” in their 20’s have told me it was about grade 6 and 7 when it became “less cool” to play games at recess and started becoming “more cool” to just stand around in groups. This is also the time that their young bodies are changing. Moving from youth to adolescent. Unfortunately the adolescent years can bring insecurity. Insecurity about “fitting in”. Insecurity about the changing body. Kids who found it easy and comfortable to participate in sports and games sometimes find it awkward to participate in those changing bodies in the pre-teen years. They do less or quit for fear of looking silly in front of others or fear of being teased by peers.
TABATA
Tabata, the “new” buzz word in the Fitness “Biz” isn’t really new. This method of training, gets it’s name from Izumi Tabata, a Japanese scientist who helped develop the method when he was working as a training coach with the Japanese National speed skating team. Tabata readily admits that the head coach at the time, Irisawa Koichi designed the method. Tabata was asked to analyze the effectiveness of the training on the physiology of the athletes and he became credited with the training method. His 1996 study showed an improvement in both the aerobic and anaerobic systems in the speed skaters. Tabata himself felt that this method of training was only for highly trained athletes as it is very painful and tiring. He also could see that there would be others who would want to train muscle and their aerobic systems at the same time.
Zumba Fitness!
ZUMBA! The story of how one fitness instructor nightmare became an entrepreneurial dream come true. Alberto “Beto” Perez dashed off one day in the mid 1990’s, to teach an aerobics class in his native Cali Columbia. He arrived realizing he had forgotten his music. You don’t mess with a group of women waiting to burn off some steam in a fitness class so Beto quickly improvised with music he carried in his backpack. This was merengue, salsa and other music he had grown up with. The women loved this new fun, Latin-dance style, fitness class and Zumba (pronounced Zoom ba) was born! Beto brought the program to Miami USA in 2001. It was here that 2 more Albertos, Perlman and Aghion joined with Perez to form an alliance and a business called Zumba Fitness. The business exploded and to date there are millions of people of all ages, shapes and sizes doing Zumba classes in 140,00 locations in more than 150 countries.
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Yoga
Cyclists, you need yoga. Runners, so do you. In fact everyone can benefit from yoga on a regular basis, but I’ll concentrate on runners and cyclists for now. Are you a runner or cyclist who avoids yoga because you are “just too tight”? Of course you are tight. You’ve worked hard to get that tightness. But chances are you also have experienced some pain, mild or severe, at some time or another that is due to this tightness. That sore back? Probably due to tight hip flexors. IT band pain? Probably weak glut medius. The muscle imbalances, and accompanying pain, that come from adding up the mileage on a road bike or in the running shoes can be lessened through yoga.
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