Archive for September, 2012

Don’t Be Afraid To Join A New Gym! Tips For Beginners.

Posted on September 22nd, 2012 in Corporate Fitness, Fitness Tips, Health, Personal Training, Training | 5 Comments »

Don’t be afraid of joining a new gym, use these tips to make the most of your gym experience.

 I’m sure you are probably thinking about joining a gym (or actually going to the gym you are paying for monthly!) It can be a little intimidating which is why many people tend to skip out. It’s not as scary as you think! Getting into a routine will definitely help you reach your goals and help you feel better overall. Use these tips to help you get comfortable during your workouts!


Grab a friend and bring them with you. Having a friend go to the gym with you will make things a little less awkward during the whole process. Friends are great because they will also hold you accountable for your workouts. You can both plan on a day and time to meet so you know you can’t skip your workout.  Fitness Group Canada  offers free 7 day guest passes for friends and family!


Knowing your way around the gym is definitely going to make a big difference when joining a gym for the first time. There is a lot of equipment in a gym that can really intimidate you, but it doesn’t have to be scary! Some of those machines will give you a great butt or that six pack you’re looking for. Fitness Group Canada will have an employee give you a tour the day you sign up.  If it’s been a while since you’ve been in and need a fresher course, just ask about Personal Training!


Personal training is an awesome thing that will really help you get comfortable in the gym and reach all of your fitness goals. A personal trainer can help show you all the ropes of the gym. They will teach you how to use each and every piece of fitness equipment and show you the ones that are really going to help you target any specific areas you want. Your personal trainer will push you to your limit, they will hold you accountable for your workouts, and they will keep you on track, and will be there for you just for simple motivation and support.


If you’re new to the gym, chances are you are new to working out in general. If you feel uncomfortable showing up to your new gym in an old t-shirt and old, stained sweat pants…it may help if you have new fitness clothing. Having new clothes that you can work out in will give you a boost of motivation. When you look ready to exercise, you may feel more ready to exercise. Along with clothes, buy a heart rate monitor. Heart rate monitors are awesome because they show you how many calories you burned and what your heart is while you are working out. This is a great way to gauge the intensity of your workout.


Don’t be intimidated by the gym. It’s supposed to be a place where you can go to release tension and break a sweat! Fitness Group Canada is a fun and stress free environment, with friendly members and staff. Once you start going to the gym more often and working out on a regular basis, you will slowly feel more and more comfortable going. The gym isn’t a scary place!

Music & Your Workout

Posted on September 20th, 2012 in Fitness Tips, Health, Personal Training, Training | 4 Comments »

Music could make your workout better. You could last longer, be less bored, and actually enjoy it, for once!

But the music you pick matters. And you might want to think twice before you strap on those headphones.

Here’s how to make music your secret weapon for exercise.

Music can motivate you to work longer and harder, says David-Lee Priest, PhD, a health psychologist and researcher at London’s Brunel University.

“Fast music, especially, provides us more information to process, which may distract someone from the physical sensations of fatigue and block signals to stop exercising,” Priest says.

But not all fast songs do that. If the music is too fast, it isn’t likely to boost your performance or endurance, says Brunel University sports psychology expert Costas Karageorghis, PhD. He has studied the effects of music on exercise for more than 20 years.

“Findings show there is a sweet spot, in terms of tempo, between 120 and 140 beats per minute,” says Karageorghis, who has studied the effects of music on exercise for more than 20 years. “Beyond that, it doesn’t improve enjoyment or any other psychological variable while exercising.” 

It also depends on who you are.

If you’re an elite athlete, or if you work out a very intense level (about 70%-80% of your aerobic capacity), you’re already so into it that music may not give you as much of an edge.

But for most people — who work out at a moderate level a couple of times a week, music is definitely a plus. It’s a pleasant distraction, which can help if you find exercise boring, Karageorghis says.

 Music helps them tolerate exercise, and may motivate them to work out more often.

Choosing Your Exercise Playlist

Whatever musical style you favor, you might want to check the beats per minute (bpm) on an app

Karageorghis suggests choosing songs that mirror your heart rate, depending on the level of exercise.

For instance, he recommends slower songs that have tempos within the 80-90 bpm range, like “Stereo Heart” by Gym Class Heroes or “Twilight” by Cover Drive, when you’re warming up or cooling down.

As you pick up the pace to a moderately intense level, Karageorghis says songs within the 120-140 bpm range are ideal — such as “Starships” by Nicki Minaj (125 bpm), “Domino” by Jessie J (127 bpm), and “Turn Me On,” by David Guetta featuring Nicki Minaj (128 bpm). Songs over 140 bpm are unlikely to improve workouts, he says.

Don’t Rely on Music

If you’re a runner who races, don’t get too used to having a musical soundtrack on your runs.

Here’s why: Some races ban music. In 2007, USA Track and Field, the U.S. governing body for running, banned portable electronic devices weeks before the New York marathon. For runners used to having an iPod handy, this put them at a definite disadvantage compared to those who didn’t listen to music while training.