Treat Yourself Well

What amazing weather we are having this fall. I hope you are taking advantage of this weather with some extra outdoor activities to keep you fit and healthy.

I was recently asked how I find the time to exercise on a regular basis with a life full of responsibilities. My answer was time management!  However, we are all good at managing time and accomplishing tasks. Everyone seems to have a busy life with lots of pressures, responsibilities, and tasks to accomplish. Everyone is getting things done but at the expense of taking care of themselves and finding time to exercise. How things get done is how we prioritize them in our life.

For me, exercise is an essential daily activity. I need it to be productive and feel good.  Every day I prioritize it as something that needs to get done—something that is important to me. Acknowledging its importance forces me to schedule it into my day so that I do it. Time is allotted for me to act on it and other tasks are not going to interfere.

Your day is full of things that need to get done. Putting exercise as an essential activity into your day allows you to schedule it in and act on it. My experience interacting with folks who struggle with exercising on a consistent and regular basis is that they tend to make exercise as an optional activity. They will only do it if they have time. Not something that they prioritize as essential, schedule it in and act on it.

It is a good time to reflect on how you view exercise in your priority scale. Where does it rank?  We can help with the scheduling and acting part. That is what we provide with personal training and group training sessions. You have to decide where it ranks in your life to get the results and benefits of exercising.

Treat yourself well. Hope to see you at the gym or out on the roads, trails, or in the pool.

Randy Zabukovec

Focus Run Clinic

Drop in on January 26th to learn more about our new Focus Run Clinic, beginning in February.
Call Hope at Focus today to learn more.


Randy Zabukovec

Meditation Workshops

On October 22nd AND November 26th, Focus will be offering two meditation workshops.

Participants are encouraged to bring a cushion/pillow, blanket, and yoga mat if they have their own.
Nuts, dried and fresh fruit/berries and chocolate will be provided for the Meditation workshop so therefore
we will need to know of any food restrictions/allergies.

Dates: October 22nd and November 26th

Quiet the Mind – Meditation For Beginners – 12:30 to 3:30pm
Cost: $75.00 or $100 for both on the same day

It has been long known the spiritual and emotional benefits of meditation but science
is now supporting the physiologic benefits of meditation as well! In this workshop you
will experience the different meditation techniques that can easily be applied and
integrated into daily life. Participants will explore meditation of breath, meditation in
motion, meditation in stillness, and meditation in food experience.

Intro To Yoga Nidra, Integrated Rest & Relaxation –
The Simplest & Most Effective Meditation – 4:00 to 5:00pm

Cost: $50.00 or $100 for both on the same day

Yoga Nidra is a conscious state of deep sleep. This research proven practice can reduce
and prevent many ailments such as: stress and trauma, chronic pain, anxiety and
depression. Yoga Nidra also strengthens the immune and endocrine systems, nervous
and cardiovascular systems and much more. Join Jonathan in the practice of Yoga
Nidra to experience the rejuvenation of 2-3 hours of sleep in just 30 minutes!

Please call Hope at (613) 544-7999 to reserve your spot today!

Randy Zabukovec

Looking for a new personal trainer?



As a skilled and versatile personal trainer, Jonathan MacCaul draws on his knowledge of yoga, martial arts, meditation, and more, to tailor training sessions to meet the needs and skill level of his clients. Jonathan has an impressive fitness background, with experience in a number of areas, and carries a long list of health and wellness credentials. He is looking to take on 3-4 new clients. Call Focus Fitness today to book your first training session with Jonathan.

About Jonathan

My approach to fitness and health begins with the understanding that every body is different and the key is to listen to the body and cultivate awareness. By doing so, while regularly engaging in a variety of physically challenging activities, the body and mind grows strong and becomes balanced. This will enable you to reach your goals and better prepare you to face all of life’s challenges. This approach will ultimately reduce your stress so that you live a longer, happier and more fulfilling life.



  • Honours diploma in Fitness & Health Promotion (Algonquin College 2011)
  • Certified Personal trainer (YMCA)
  • Group Fitness Instructor (CanFitPro)
  • Martial artist with nearly 20 years experience
  • Professional Mixed Martial Arts while living in Japan
  • 250 hr Certificate Course in Yogic Education (Yoga Vidya Gurukul, India)
  • Teaching yoga and meditation consistently since March 2012
  • Advanced Stand-up Paddle Board (SUP) Instructor (Paddle Canada)
  • Mindful Resilience for Trauma Recovery Yoga Teacher Training: Level 1
  • Specializing in core strengthening, functional movement, mobility, HIIT and relaxation

Call Hope at (613) 544-7999 to book an introduction session with Jonathan.

Randy Zabukovec

Randy’s Blog: Why we don’t give away pizza at Focus

Can you believe that some gyms now offer free pizza to members? I love pizza but I do not think I could offer pizza to our clients. I think we will stick to the apples!

Coming to Focus represents a time in your day or week when you focus on improving or maintaining your health and fitness.  This is a place where you work with the trainers and staff to reach new and important goals.

Your day can be filled with endless distractions and stress.  Keeping your health and fitness a priority is not an easy task.  I often find that high performing individuals often to prioritize family, work and personal commitments ahead of their own well-being.  We can justify to ourselves that we will make up missed time and workouts later- but often the act of putting ourselves at the end of the list becomes a habit and it’s hard to break.  Here’s the catch though: without our own health we will not be able to do all the other things that are important to us! When you come to Focus you have made your health a priority in your day. You have made a choice to set aside time to improve yourself. We see this everyday as clients walk through the door for a workout. The weight of all those external demands is lifted for an hour. They don’t leave the gym tired; rather they leave the gym recharged and ready to take on the rest of their day.

Our responsibility at Focus is to provide the environment, team, and motivation to help you achieve your goals. We are responsible for making your visit focused on your goals with no distractions. Coming to Focus is a time in your day where you release all of life’s challenges and distractions from your mind and body. Here you get to focus only on yourself: your overall well-being, fitness, and health.  Not only is this integral to dealing with your every day stresses, but it also equips you to bear the load in a better way! Your training time at Focus allows you to build the confidence, knowledge, consistency, and skill sets that will help you continue to make good choices outside of the gym setting. You leave feeling more aware and motivated to maintain the good health and fitness that you are working towards. It is our hope that the environment and support of Focus will propel you to pursue health and fitness on a daily basis with a positive and encouraged mindset.

Coming to any gym is an investment – in finances and time. We recognize the investment you make and match it by providing a comfortable and motivating environment with a team of amazing trainers who really care about you. Taking care of yourself is a good habit – kind of like an apple a day. So remember when you supply your time, we supply the apples. Sorry but you won’t find pizza here.

We continue to look at new ways to provide great programs and services to help our clients. This fall we will be introducing two new Pilates programs. There will be an introductory and advanced program lead by Jillian. It is a great way to supplement your personal training sessions or add another group training session to your week.

Jonathan will be offering two workshops in September.  These workshops are FREE, but require pre-registration. Bring a friend or a new member.

Call Hope at (613) 544-7999 to register today.

Randy Zabukovec