Stay Healthy This Holiday Season

Part of what makes the holiday season so great is being able to relax with family and friends, and to break free from daily obligations- at least for a couple of days. Another great component is the assortment of sweet and savory treats available.

We all have weaknesses, of which mine include gravy, chocolate, and most variations of dessert.  While it is perfectly healthy to indulge on occasion, how can you satisfy holiday cravings, without slipping too far from your normal routine?

What can be added to keep things healthy?

    • Fibre is a BIG part of every meal. Don’t neglect your fibre over the holiday season. As you FILL UP on turkey and gravy, be sure to FUEL UP on broccoli, brussels sprouts, and spinach
    • Christmas morning often consists of sweet treats. By taking 15 minutes, before breakfast, for a quick jog, you can help manage the effects of sugar, as it is digested best following exercise
    • The holidays are often special because of the people we get to spend time with. When visiting, or hosting, family and friends, initiate an evening walk around the neighbourhood to get everyone moving

By following these steps to keep things healthier during the holidays, you can indulge without the guilt.Wishing you a happy (and healthy) holiday season!

– Ben Robinson

Ben Robinson

Another Holiday season is quickly approaching!  Where did the year go?

2015 has been an exciting year for all at Focus, and we would like to thank-you for being a part of it. Through upgrades, renovations, new equipment, and new classes, we have been very successful.

Success never does come easy. We have had our share of challenges over the past few months, which included renovations to the space just above our gym, making cleaning and upkeep very difficult. At Focus, we take the cleanliness and appearance of our gym very seriously. We have been told that the work above us is almost complete. Your patience is much appreciated.

Thank-you to all of our wonderful clients. There is no better feeling in the world than seeing clients coming in on a regular basis, taking care of their health and quality of life. Thank-you for trusting us, and allowing us the opportunity to help you along your journey of wellness and health. I truly appreciate you being part of Focus!

This business for me is my passion, and I am tremendously grateful to have such amazing staff here at Focus. I am part of a great team, with a shared vision to provide the best in training and improved health to all of our clients. The Focus team does a great job encouraging, motivating, and coaching clients to improved health and fitness

Prior to, and moving into the new year, Focus will be continuing upgrades, starting with new lighting in the gym and studio. In 2016, we will begin to add new programs and services for our terrific clients, beginning in January with a Meditation and Breathing Workshop. Check out this three-day, 6-hour workshop, lead by Personal Trainer Jonathan McCaul.

In the spirit of the holidays, we will be offering FREE group classes to all Focus members over the Christmas break. Come out and keep yourself fit. Do not wait to make new fitness and health plans in January. Start now and build on your goals in 2016!

From all of us at Focus – We wish you the best over the holiday season and a very Happy New Year.

Randy, Hope, Karen, Laura, Megan, Ben, Ryan, Tracey, Claire, Chelsea, Larry, Kurtis and Ron

Randy Zabukovec

Randy’s Blog: It’s Fall Already?

Well, we’ve had an amazing summer of warm weather and sunshine for most of Ontario, and I hope everyone has been able to make the most of their outdoor activities and managed to put some of their hard work at Focus to good use outside. Part of the underlying philosophy at Focus is that personal training sessions and group sessions are all designed to enable members to put their strength, endurance, and flexibility to work for them in everyday settings. The summer is often a time where hikes, rides, and vacations seem to have all of those elements combined in one outing – at least the good vacations do.

As we age, our ability to draw on that muscle memory to get up and go gets harder. It’s almost like we have a bank that we need to keep making deposits into, so that when we want to make a withdrawal, the energy is there.  The summer is also a time where schedules become difficult to adhere to. It’s Okay, we live in Canada and we should celebrate the great weather and go out and enjoy it, but now that summer is ending (don’t shoot the messenger!) our schedules are getting back to normal. Routine is a good thing for our bodies.

Routine does not have to mean boring, though. This fall we have made some changes to our group schedules. One class in particular: Focus on Bones, which is every Tuesday from 7pm to 8pm. This class is designed for Focus members that are starting to experience some issue as a result of osteoporosis, and have begun to lose muscle mass and bone density. The unique set of exercises with barbells and other resistance materials will help you maximize your strength and fitness as you age. Many people tend to wait a bit too long before addressing these issues. If this sounds of interest to you or anyone you know, give Hope a call at Focus and she can tell you more.

As well, look over the new schedule and see if there are any other classes that catch your eye. Classes are a great way of scheduling time for yourself and, also, making a commitment with a friend to attend a weekly class will increase your attendance. If over the summer you found that some activities became harder, or perhaps you picked up a new hobby, it’s a great time to tell your personal trainer about that. Your personal training sessions are a means to your overall fitness goals, so as those goals change, so to should your workouts.

Keep you eye open for more group activities, as we get further into fall and winter. One thing we are considering is an indoor cycling group for members that would like to get back into cycling. It would combine some of the fitness aspects of spinning, but with your own bike (no matter what kind) where you can learn about correct cadence and gear changing, along with other practical cycling skills.  In the spring I set up a triathlon group for beginners, and we found that many people were most nervous about cycling on the road, but I’m happy to report that everyone overcame those fears with some great coaching and practice.

As always, please drop me a line via email and tell me what you think. I love to hear from Focus Members with ideas on how to make improvements.

Randy Zabukovec

Focus Personal Fitness Member Challenge: Week 20

I’m going to say it out loud, so that it’s on record: I’m scheduled to compete in a triathlon at the end of the summer in Cornwall, ON.

There. I’ve done it. I’m committed; it’s public knowledge and there’s no turning back now. Considering the fitness level I started at back in October, it’s hard to believe that I’m going to do this!

Like everyone else during this time of year, I’m craving the fresh air and sunshine that outdoor exercise offers. While I’d hoped that I would be running and cycling outside a little more consistently by now, instead of on a treadmill or in a spin class, the weather has not been cooperative. Luckily, I had scheduled some time for both activities with Coach Randy, and I’m glad that I did. Continue reading

Randy Zabukovec

Spring into New Training Programs

It’s been a long winter, but I think we’ve finally made it. I love spring. It’s a time of renewal and optimism. It’s a time to try something new and seek new challenges and opportunities. It’s a time to check on your health and fitness and to commit to it with increased energy and motivation.

At Focus Personal Fitness we’ve made our own commitment to your health and well-being. Part of that is offering a number of new ways to keep you motivated, challenged, and achieving new levels of fitness and health. Starting on May 13th from 6:00 to 6:45pm, we will be offering a new Bootcamp class. Led by personal trainer Ben Robinson, this group training class will be held outdoors in the park area around the Woolen Mill facility. In each class, participants will be suited up with a cool backpack and some fitness gear. As Ben leads you around the mill you will stop at various stations where some of these tools will be used to improve your fitness. Classes run for 45 minutes, and will include cardio, strength, balance and agility elements. What better way to improve your fitness than being outdoors in a structured training session? This class is also suitable for all fitness levels, and provides a good challenge and variety. Continue reading

Randy Zabukovec