Hey Saskatoon, have you already lost your New Years ambition to get to the gym?  It's really easy to get excited about starting that training program when you're just starting a new gym membership, or rejuvenating the one you have been ignoring since the summer.  Here are a few tips that can help you keep on track, permanently:

1.   Have a plan!  If you can plan ahead, your ability to stay the course will be that much better and you'll be able to avoid external stresses and time constraints.

2.   Be disciplined! Make sure you do everything from eating, planning, training and resting with consistency. Once you find your groove, anything that deviates from the routine will be your motivation to get back on track.

3.   Stay positive!  All the negative influences over a few days seem to accumulate and cause your drive to workout to completely crumble.  Leave it all behind you. Dwelling on the negative things in life, even on the way to the gym, will make you feel like turning around and going straight home. After that, you'll wind up feeling guilty that you missed your workout, and the negativity continues.

4.   Define your goal!  To simply go to the gym is not a goal. Too often you might find yourself going through the motions and not facing the challenge each day.  Choose where you want to be and what you want to achieve. Otherwise you'll never realize that you've succeeded

Take a minute to learn why our Trainers are so unique and among the best in Saskatoon. Team Wawryk Trainers are passionate for wellness, living a healthy lifestyle, have a drive for personal improvement and the desire to help their clients discover and reach their goals. 

Team Wawryk Trainer - JESS FRIESEN

Hard work, perseverance, motivation and determination are just a few of the traits that have fueled her passions throughout her life. From a very early age, she discovered her athletic abilities and excelled at many sports including volleyball, basketball, swimming, track and hockey. After high school however, the demands of post secondary education forced Jess to lose focus on sports and a healthy lifestyle and soon came face to face with the reality of not only being uncomfortably overweight and out of shape, but also dealing with an unhealthy relationship with food. Once realizing that she allowed herself to lose sight of something that she had been so passionate about for so long, she decided to embark on a journey down the path of health and fitness and has never wanted to look back. Her own experiences battling weight issues, self image and emotional eating, she understands the effort, energy and support that it takes to get the desired results. Jess' ultimate goal as a personal trainer is to motivate inspire and educate others about the benefits of exercising and living a healthy lifestyle. Results do not come over night, but with patience, persistence, and consistency anyone can achieve realistic goals.

Team Wawryk Trainer - DENISE KOMINETSKY

She completed the CanFit Pro Fitness Instructor Specialist Course (FIS) in 2013, and the Personal Training Specialist Course (PTS) in 2016. Denise has been a Figure Competitor with the Saskatchewan Amateur Bodybuilding Association since 2011. She placed well in each competition and qualified for nationals after only her first year competing.

Members' workout requirements are always changing, which means we need to add new equipment to the gym. A must-have was a third Squat Rack, the Atlantis Half Rack. More people are starting to incorporate functional (and fundamental) exercises like deadlifts, lunges and squats into their training which necessitated us to add another Squat Rack into the weight room. In the past people would stay clear of exercises like squats because were under the impression they were only beneficial in a competition setting with the sole purpose of lifting a maximum amount of weight.  Now people are starting to realize that squats are the perfect exercise for both shaping the legs and glutes while complimenting a variety of other body parts. It's great to see people are now challenging themselves with these types of exercises.

 The leg platform is a very diverse piece of equipment.  It looks very simple as it's just an adjustable step; but it would take more than your 2 hands to count the amount of exercises you can do with it. Step ups, lunges, reverse lunges, box jumps, box squats, stiff-leg deadlifts, incline push-ups, and the list goes on.  Get creative with the leg platform, it's durable and build for a serious workout.

Most machines work front-to-back. The Helix turns tradition on its side— literally. With lateral (or side-to-side) movement, you use more muscles, which means you burn more fat than during a traditional workout– in the same amount of time.  Plus Helix’s patented motion tones your butt, core and inner/outer thighs better than old-fashioned cardio machines.

Common Misconceptions about the weight room

So many people that are both new to the weight room or long time users become deterred from the gym because they haven’t achieved the results they had expected from their weight routine.  There are many common misconceptions about lifting weights that cause people to start on the wrong track and are then left feeling discouraged.

Lifting weights will make you big and bulky; false.  The primary benefit of lifting weights is increased lean muscles, but increased lean muscles doesn’t mean enormous muscles.  For men it is a lot easier to get big muscles, but still takes years of heavy training.  In the case of women, they just are not genetically programmed to build thick and bulky muscles.  Other benefits of weight lifting include increasing metabolism and lower body fat, a greater resistance to injury and improved overall health.  So don’t ignore the weight room, embrace weight training and use it to build the body you want.

Doing Ab exercises everyday will result in a flat stomach and well-defined 6-pack Abs; false.  Abdominal (Ab) exercises are resistance training and like weight training, are used to develop the targeted muscles.  We need to remember that muscles and body fat are two completely different things, so once we develop our Abdominal muscles it does not change the fact that there still might be some fat lying on top of them.  Spending a majority of a workout everyday training Abs will become very repetitive and boring; dedicating some time twice a week Ab exercises is lots. 

It is possible to spot reduce fat from one area of the body; false.  Repeating an exercise over and over will do nothing more than condition that particular muscles to perform that exercise.  To reduce body fat, we need to adjust what we eat so that the calories we ingest are slightly lower than the calories we burn, signalling the body to start burning fat for energy.  On the extreme end of this, when we begin to starve ourselves our body goes into survival mode and will begin to store fat in the body for future requirements.  We have no control over what area the body fat will accumulate; it is all genetically predetermined.  For some people it is in the stomach, for others it’s the hips or butt.  Just as we have no control over where it will end up, we have no control over where it will come off.  

The key to success in health and fitness is the understanding that it takes patience in the process and the willingness to always learn, to change old habits and adapt.

A very common term that you might have heard recently is "gluten-free diet".  It is a relatively new term, meaning a diet that is structured around excluding foods that contain gluten. Gluten is a protein that is found in wheat (including kamut and spelt), rye, malts and barley. It is commonly added to foods in the processing phase in the form of a flavoring, stabilizing, and thickening agent. Gluten free diets are the only medically accepted treatment for celiac disease, the related condition dermatitis herpetiformis, and wheat allergy.

Gluten free eating might also exclude oats. Medical Advisors are divided on whether to exclude oats or not; it is questionable as to whether they are an actual allergen to celiac disease sufferers or whether it is a matte rof the oats becoming cross-contaminated in milling facilities or in transport by other allergens. Contamination is even possible when oats are grown in rotation with wheat when wheat seeds from the previous harvest sprout up the next season in the oat field and are harvested along with the oats.  A growing body of evidence suggests that a majority of people with celiac disease that follow a gluten-free diet can safely consume oats in small, conservative amounts.

The term gluten free is typically used to indicate a seemingly harmless level of the gluten protein rather than a complete absence of it. The precise level that gluten is harmless for anyone with celiac disease is unknown as well as controversial.  In 2008, a systematic review tentatively conducted and concluded that consuming less than 10mg of gluten for celiac in one day is not likely to cause any physiological abnormalities, as it is still a relatively newly discovered disease few reliable studies had been conducted.

There are however, certain starches and grains that are considered to be acceptable that can be included in a gluten-free diet. The most frequently used are rice, corn and corn starch, potatoes, quinoa, and tapioca (derived from cassava). Other grains and starch sources generally considered suitable for gluten-free diets include amaranth, arrowroot, millet, montina, lupin, sorghum (jowar), taro, teff, chia seed, and yam. Sometimes various types of bean, soybean, and nut flours are used in gluten-free products to add protein and dietary fiber.

An unrecognized substitution is Almond flour.  Almond Flour is a conciderably low-carbohydrate alternative to flour, it also has a low glycemic index. Although the name suggests otherwise, buckwheat isn't related to regular wheat. Buckwheat, for the most part, is generally acceptable for gluten-free diets.  Commercial buckwheat products on the other hand are mixtures of wheat flour and buckwheat flours, and therefore can't be included in a gluten-free diet. Gram flour, not to be confused with Graham flour, is derived from chickpeas, is also gluten-free.  Graham flour is not gluten-free as it is made from wheat.  With such similar names, this is why it is important to thoroughly read your food labels. Gluten is used in foods in some very unexpected ways; sometimes added as a stabilizing agent or thickener in products that need to maintain consistency like ice-cream and ketchup.

People that must maintain a completely gluten-free diet must also be aware of the ingredients of certain over-the-counter or prescription medications and vitamins.  Again, check for a gluten free symbol or the words "gluten free" near the product information on the back of bottle. Women should be aware that cosmetics such as lipstick, lip balms, and lip gloss may contain gluten.  Even these trace amounts can cause gluten related reactions, so these products should be investigated before use.

Cross-contamination issues

Restaurants have started recognizing the growing trend among patrons and now offer specific gluten-free menus. People who are gluten-sensitive must always be aware that there are a variety of cooking procedures used in kitchens and grills that increase the likelihood of cross contamination between foods. This especially is the case in buffets where utensils typically are used in different food bowls by customers.

by Melissa Leier

STRENGTH TRAINING YOUR BACK MUSCLES can help create a nice, shapely V, but aside from the muscular definition, developing these muscle groups effectively can have a significant impact on your posture.

We’re constantly moving in a forward direction or using pushing movements in day-to-day activities and there are rarely any backward or pulling movements to balance it out. Gradually, your upper back posture will suffer as your shoulders become rounded forward, you slouch or develop a head-forward posture. This posture can then lead to tension in the upper spine, shoulders and neck.

A little fun fact for you: every inch of forward head posture can increase the weight of the head on the spine by an additional 10 pounds.

 POSTURE AND SYMMETRY

Frequent forward movements in daily activities or even exercising pushing movements in a strength training program, such as chest presses or push-ups, without the balance of exercising the muscles that create pulling movements, can cause strength development to be disproportional anterior to posterior. In addition, the chest muscles can become very tight and start to pull the shoulders into this rounded forward posture, which not only looks less than aesthetically pleasing, but can also cause discomfort. This can even result from the constant or frequent movements we do day to day, such as pushing doors open, working at a computer, driving a car or relaxing into the couch watching TV.

Slouching and head-forward posture can lead to long-term muscle strain, disc herniation, arthritis and pinched nerves. Long-term sustained posture like this can lead to bones moving position and losing range of motion, creating a more permanent hunchback posture.

So what can you do to improve your posture?

Strength training exercises, such as deadlifts, lat pull-downs, barbell or dumbbell rows, wide pull-ups, rear delt lateral raises; all done properly, of course.

Chest stretches and lots of them! Even doing a ‘chest in the doorway’ stretch every hour would help. Extend your arms out to your sides at a right angle and bend your elbows 90 degrees. Place both of your forearms against a doorjamb and lean forward. You can stagger your stance with one foot forward if it feels more comfortable. Hold the stretch on each side for about 30 seconds.

Exaggerating perfect posture and always being aware of your posture, including trunk alignment and chin position.

 CHECKING MY ASSUMPTIONS

There was a time in my training history when I was boxing competitively. Aside from throwing hundreds of punches, I was doing hundreds of push-ups daily. When I would consider my own posture, I thought, “Of course it’s great. I’m young and I’m an athlete.” But then why was I starting to get a lot of stiffness and feeling the need to be constantly stretching to feel at ease? I looked in the mirror sideways in a standing posture that I had thought was relaxed and neural, and it was not even close. My chin wasn’t tucked back where it should be and my shoulders were quite rounded forward. Not only did the muscular tension cause discomfort, but also my posture was nowhere near looking tall, poised and confident, the way I wanted it to be. I decided it was time to make a change.

 LESSONS LEARNED

1. Mind-Muscle Connection

To balance out my physique, improve strength and correct my posture, I started strength training my back with twice the frequency of my chest workouts, stretching regularly and using frequent postural awareness. I started to increase strength by increasing the weight I was using somewhat, but felt my lower arm and bicep muscles taking over and fatiguing before I felt my back really engage.

Working with my professional coach, I learned to use little grip strength in my hands and to pull from the larger muscle group (lattisimus dorsi) in the back while visualizing the muscle I was actually using through its range of motion. In less than a year, I had made significant progress to balance out my physique and it did wonders to reduce my muscle stiffness.

The concept of the mind-muscle connection means getting to know your own anatomy and connecting the feeling of specific muscle contraction with a visual for yourself. You should be able to know you’ve contracted a certain muscle with your eyes closed without having to look in the mirror. The more in touch you can get with your own body, the better.

 2. Patience And Persistence Pays Off

Progressing from an exercise using the cable lat pull-down machine regularly, I went on to try the body weight wide grip pull-up. I started off barely able to do one body weight wide pull-up and an ugly one at that! It was difficult and frustrating trying to do these, but I stuck with it and over several months worked my way up to more than 20 at a time for several sets. Not only did this feel great as the muscles grew stronger and the exercise became a smoother movement, but what a sense of accomplishment to motivate me to continue!

 3. Practice Perfect Posture

You need to purposefully think about your alignment, not just in back- specific exercises, but all exercises. Don’t let your back or shoulders round forward when sitting in the leg extension machine or doing a bent- over dumbbell rear delt raise. Even at home or when you’re going to be working at a desk, before you even dive into the activity, take the time to set yourself up first. Even small and light activities throughout the day count towards your overall spinal health. Focus on maintaining neutral spinal alignment when bending to pick something up, when setting up your pillow for sleep and while driving, keeping your chin tucked under and shoulder blades tucked back.

 Put Your Excuses Aside

I once heard someone say, “Well, I don’t exercise my back. It’s sore already.” I would challenge anyone to question themselves on the decision to not exercise the back. Often, a sore back is the result of a lack of effective utilization and exercise of the back muscles. As long as you are medically cleared to exercise, the back should be one of the most important muscle groups to work to improve!

Here is Our Favorite Article from the October Issue of Saskatoon Wellbeing Magazine.

Saskatoon Wellbeing’s debut issue back in January featured professional bodybuilder Kai Greene, a noted positive thinker, in a piece we called Kai Greene and The Power Of Mind. As an inspiration to the magazine, we thought it was time to revisit the man, who, aside from being the master of his thoughts is also the master of his physical movement inside the gym. As he likes to say, “The physical you is a walking manifestation of your mind.” So it’s time to focus, all of you men and women who lift weights.

Proper form is essential. It allows you to load and maintain the stress of the weight on the muscle you are attempting to build. Instead of perfecting their form on each exercise, many people add more weight as soon as their strength progresses and then their form begins to fail. That’s assuming they had any to begin with. When the stress is diverted from the targeted muscle area to the joints and the joints start to assist that muscle group, muscle becomes stubborn to grow, even if you are still taking sets to failure and staying within the correct rep range. You may get a bit stronger. You may even see positive changes at first. But, over time, you will not see the gains in the mirror that you could be seeing.

As much as anyone in the world, Kai Greene has made the most out of his physique through an intense and focused connection between his mind and his body. The biomechanics, form and almost three decades of increasing poundage has allowed Greene to generate complete fibre recruitment of every muscle in every workout. No action goes to waste. Every contraction of the muscle is deliberate and a by-product of intense visualization. It is a fluid orchestra of movement.

 > When Greene is doing t-bar rows or seated pulley rows he visualizes not just on the pull toward his chest, but on meeting his hands with his chest halfway through the movement. The result is more lat recruitment and space for contraction. If you can imagine pulling your elbows with your back instead of pulling the weight with your elbows you will begin to understand his visual process.

> When Greene is doing lat pulldowns, he is not just going through the motions of keeping his elbows forward and pulling the bar down to his chest with his lats. He is subtly rolling his scapula back at the same time and rolling it forward on the way up. This creates maximum recruitment and full range of motion, also helping him stay loose and impingement free.

> When Greene is doing a bench press or narrow grip press he is pressing the weight with an arc, driving it back and slightly over his eyes, while maintaining a slight arch between his shoulder blades and glutes. All of these actions contribute to taking the stress out of his front deltoids and moving it into his pecs.

> When Greene is performing straight-legged deadlifts he is focusing the tension on his glutes and away from his lower back, something that is very difficult to accomplish. He pushes the outsides of his feet laterally into the floor, flexing his entire lower body, then commences with the stiff-legged movement.

> When Greene is walking on the treadmill during his daily warm-up, he is flexing his glutes and hamstrings on the back end of each step. This consistent, detailed focus enhances his mind to muscle connection, creating pathways that allow him to more efficiently stress his muscles with the resistance to come.

Questions from around the gym: Working out helps me shape and tone my body, what are some of the health benefits of weight training?

The Anti-Aging Agents of Exercise and Weight Training

By the time you finish reading this article, you, like every other person alive on the planet, will have gotten a bit older. From the moment we are born, we begin to mature but naturally, we don’t really pay any attention to getting older until we start actually seeing and feeling all the tangible signs of the passage of time on our body. We are living longer than ever before mostly due to advances in medical technology and improvements in living conditions.  In fact, by the year 2030, there will be over double the amount of North Americans over the age of 65 than in the year 2000. Unfortunately, we have been  influenced once again into viewing the aging process as an illness that we must treat and reversed.  Increased body fat, significant loss of muscle mass and strength to the point of infirmity in addition to the slew of age associated conditions such as cardiovascular disease, diabetes, hypertension and osteoporosis are erroneously seen as an inevitable consequence of growing older. However, studies of older individuals who regularly engaged in weight training and bodybuilding have always challenged the idea that such infirmities come more as a self-fulfilling prophecy as a result of inactivity and poor dietary choices than a fate that we are all destined to suffer.  This article is going to take a look at the physiological aspect of aging and how weight training and exercise can create what gerontologists nowadays refer to as successful aging; basically getting older with a low probability of disease or physical disability, maintaining high cognitive and physical function and having an active engagement with life in later years.

Understanding The Mechanisms Of Aging
Start by understanding just how exactly does aging occur. It is easy to recognize the results of aging, however there are certain biological mechanisms at work that we are often unaware of. The number cells that make up our body are kept at a relatively steady number through the process of mitosis (remember back to hisgh school biology, cells dividing) typically even with the number of cells that are dying. This balance is know as homeostasis, and it is utterly necessary for optimal health and body function however this equilibrium cannot be maintained indefinitely.  In what is called the Hayflick limit, all animal cells have a limited number of times that they can reproduce. As we get older, senescence sets in- which is a decline in the ability of our bodies’ cells to divide. This usually starts in our early thirties and continues on throughout our lives. One prevailing theory is that the everyday occurrence of cellular reproduction leads to cumulative damage to our DNA and cells begin to die or not function correctly. This process, called apoptosis is actually beneficial as it acts a way of ‘cleaning up’ that benefits the healthy remaining cells. Taken as a whole, aging thus is nothing more than our bodies decline in being able to deal with stress. Maintaining homeostasis becomes more and more difficult until a point is reached where the organism dies.

The Role Of Weight Training In The Prevention of Muscle Wasting

 Building muscle however through the use of a well executed weight training program of sufficient intensity is a way of increasing our bodies’ potential response to stress. As we get older, one of the main aspects working against us from being as strong and as built as we were in our younger years is sarcopenia. Sarcopenia which means literally ‘poverty of the flesh’, refers to the loss of skeletal  muscle mass that comes with aging which in turn leads to weakness and frailty. For the average member of the population, as much as 50% of your skeletal muscle mass is lost between the ages of 20 and 90 years resulting in in a corresponding reduction in muscular strength. Such loss of muscle mass is usually associated as well with an increase in overall body fat. However as normal an occurrence this might be for most of us, studies suggest that lack of exercise- or more specifically weight bearing resistance exercise (like weight training) may be one of the overriding causes of sacropenia.

We don’t have to lose such large amounts of muscle mass as we age, but without an active lifestyle that incorporates some form of resistance exercise over the course of time our bodies will indeed fall victim to the syndrome of ‘use it or lose it.’ While it would be absurd to think that weight training can allow you to be strong and muscular as you were in your twenties, preliminary research shows that those who engage in intense weight training over the course of their lifetime are able to demonstrate physical qualities and abilities on par with if not exceeding that of untrained individuals in their twenties while well into their fifth decade of life. With most of our medical anti-aging focus resting on the shoulders of pharmaceutical companies trying to find a pill form solution to the combat the effects of the march of time, comparatively little is invested in researching protocols that are far less potentially lucrative such as weight training. Nevertheless, short term studies thus far do indeed show that resistance exercises like weight training increase the ability of our muscles to synthesize proteins and thus minimizing the advent of skeletal muscle decline over the years.

Getting Older- A Detailed Look At The Physiology

As we get older, it is not only our muscles that get significantly weaker without physical activity but also our bones. Increased bone porosity and reduction in bone mass can lead to the debilitating effects of osteoporosis. Which as we know can be both reversed and prevented by the implementation of weight bearing activities such as weight training. There are some aspects however that are beyond our control, as with the advancing years comes a natural decrease in the speed of nerve conduction, reduction in peak cardiovascular ability as well as a decline in kidney and other organ function. As mentioned earlier in an explanation of the Hayflick limit, our cells have a limited number of reproductions; and as you get older the motor units (motoneurons) in your fast twitch muscles begin to die. You don’t immediately notice it, as our bodies have a remarkable system of compensating. Consider that a muscles in  your leg may have 250 motor units with each motor unit having as many as a thousand muscle fibers under its control.

This ratio of motor units to muscle fiber is known as an innervation ratio and in this case would be 1,000 muscle fibers per motoneuron.
Over the course of time, those 250 motor units in your leg muscle may drop by as much as half to 125 by the time you are 70 years old, and you would think that this would make you only half as strong, but it isn’t that straightforward. You see, we lose muscle fibers at a much slower rate than motor units so you would have only lost 10% of the muscle fiber in that leg muscle by the age of 70. However, the remaining 125 motor units sprout new branches to the muscle fibers that have lost their motor units to activate them and do more work than they did before. As a result, there is a higher innervation ratio, in this example it would be let us say 1,500 muscle fibers per motoneuron as our motor units take control of more muscle fibers as a way of helping us retain our strength as we get older.

Our nervous system also slows with the passage of time and so the mechanisms of muscle contraction slows down as well. Despite these natural declines, regular resistance type exercise and an overall active lifestyle can help minimize and offset the effect of these changes in our bodies. The more muscle mass built up over time, the more strength, coordination and motor skills you will have as you get older. A point lost sadly on the millions of women who invest most of their time pursuing aerobic type exercises and lower impact activities like yoga out of a misplaced fear of developing man-sized muscles and thus curtail their involvement in weight training- the very exercises that will help them stay looking and feeling younger as the years go by.  

Hormone Replacement Isn’t Always The Answer
Our hormones also play a role in the reduction of our muscle mass as we get older. Testosterone, growth hormone and insulin-like growth factor (IGF) help our bodies’ build and maintain muscle mass but there is a marked reduction in production as we get older. High intensity weight training has been shown to increase all three hormones naturally and within standard human parameters. It might sound like a good idea to forgo weight training and instead turn to hormone replacement therapies but research shows that this reduction in hormones may be a key mechanism that allows us to live longer. Mammalian models with reduced growth hormone (GH) and/or IGF-1 appear to live longer and while the administration of testosterone replacement therapy for men has become a lucrative and fast growing industry here in the United States, presently available data do not justify the broad use of such hormones for anti-aging purposes.

Effects Of A Lifetime Of Weight Lifting On the Aging Process

While it is established that there is a natural decline in our bodies from the age of 30 or so due to the processes mentioned above- there are also many examples of individuals who defy the narrative of decline for far longer than one would expect. In 1987, Dr. Fredrick Hatfield- (or Dr. Squat as he is affectionately known) set a world powerlifting record squatting over 1,000 lbs at the age of 45- more than any human being in history had ever successfully lifted in competition. A feat he was able to continue well into his fifties. My good friend and natural bodybuilder Kenny Hall started competing in his twenties and kept on winning titles for the next half a century. His greatest accomplishment was winning the Pro Mr. America in 1969 but he maintained a level of muscle mass and definition that allowed him to easily best other competitors decades younger than he was until he retired in his 70’s so that others would have their chance to win as well.

The science of Gerontology has only just started to pay attention to the amazing examples set by those engaged in a lifetime of weight training and drug free bodybuilding and research reveals that involvement in such activities can ‘create possibilities for people to age positively and reconstruct what aging “normally” means.” Such studies also highlight the self fulfilling prophecy that our society’s acceptance of advancing age as a time of disengagement, dysfunction and disease goes a long way in our not taking action to prevent it from being just that.  As long as we see aging as a downward trajectory of physical and mental deterioration, we are doomed to experience it as such. One of the common perspectives of men and women involved in weight training activities over the course of their lives and who exhibit remarkable physicality into the later sixth decades of life is what was termed a ‘mondadic styled’ body. In short, they focused on who they were and what they were doing as opposed to being influenced by what society expected them to be or the examples of their peers whose aging process tended to follow the narrative of decline that we are so used to hearing. Without turning to hormonal solutions that can often cause more problems than they solve, these individuals centered themselves on following a lifestyle. A lifestyle that allows them to significantly offset the impact of aging and achieve what we are all looking for- twilight years that aren’t defined by disease and disability but by engagement with life on all levels. We don’t need drugs or DeLeon’s fabled fountain of youth, we just need to make certain forms of exercise a part of our lives at all times.

Beyond The Weight Room: What It Takes

More than 70% of people die from just three conditions that involve fatty degeneration: cardiovascular disease (50%), cancer (25%), and diabetes (3%).

The Fat Perspective  -  Written by Jeff Behar

Fitness Focus, Saskatoon's No Contract Gym