Gym Review: Century Physio & Fitness, Hamilton

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Here's a quick review on Century Physio & Fitness in Hamilton.

This gym has two locations in Hamilton. I had briefly described Century Fitness in a previous blog post. I will summarize what I noted with some added details:

Upper James location:

Facilities

Two levels; the lower level contains the administrative offices, daycare, change rooms, dance studio/women's area. The upper level contains the main gym which has cardio equipment, resistance machines and free weights area. There is also a customer service desk on the upper level.

The building is bright with natural light coming in from the west windows which cover the entire front wall. There are two water fountains upstairs and two main squeegee/paper towel stations.

The equipment is plentiful yet still allows for adequate space between so that you don't feel like you are being crowded. Equipment is maintained regularly. Individual TVs are found as part of the cardio equipment as well as plug ins for audio headphones.

Staff

This location is well staffed and attended. The reception area is central to the building and staff are friendly and attentive.  Personal Trainers are knowledgeable and can be seen attending to clients during various times of the day during the week.

Change rooms

The change rooms at this location are very nice.  Lots of mirrors. Lots of privacy with the locker areas divided into nooks. The women's change room has 4 private shower rooms. Each room has a sink, toilet and shower. This type of setup allows for total privacy. For those of you who are shy about changing and showering in a public facility, this type of setup is ideal. The change rooms are moderately clean and maintained.  

Classes

The aerobic studio is part of the women's only area and is adjacent to the women's change room. There is equipment placed on the outer perimeter of the studio floor for use as the women's only area. The area is relatively clean but could use some help from members to put away equipment after use. A class schedule is not posted but is available if you inquire at reception.

Personal Trainers

This location has many personal trainers available for one-on-one sessions. In addition to regular sessions, Century Fitness also has Physio available to members who require this service. This Physio service is covered under most health plans. Check with reception for details.

Hours & Parking

This location is open:

Mon - Thurs:  5am - 11pm Friday:           5am - 10pm Saturday:       8am - 6pm Sunday:         8am - 6pm Overall the Upper James Century Physio & Fitness gym offers solid facilities, friendly staff and extended hours to its members.  This particular location seems to attract members who are of the Baby Boomer generation, which is one of the largest groups who are keenly interested in improving their health and fitness. Upper Wentworth Location: Facilities This location also has two levels; the main level containing the reception area, daycare, change rooms, women's only area, juice bar, administrative offices, elevator to the upper level and a lap pool. The upper level contains the main gym, a room with hydraulic resistance equipment, boxing studio, washroom, cardio equipment, resistance machines and free weights area. There is also a customer service desk on the upper level. This building is also bright with natural light coming in from the north windows which cover the entire front wall. The elevator from the main floor brings you up to a catwalk on the upper level. There are two water fountains upstairs and two main squeegee/paper towel stations. The boxing studio is quite large and includes several bags hung around the perimeter with a boxing ring found in the centre of the room. You need to have a boxing membership to use this studio and ask for a key at the reception area to gain access.  Group classes and one-on-one boxing training is facilitated by the Hamilton Boxing Club. The women's only area which is accessible from the women's change room is quite small and dark. This space might be better utilized for another purpose or needs to be lightened and brightened to be more attractive to members. The main gym also has many TVs hanging above the cardio equipment. Staff This location is also well staffed and attended. The reception area is larger at this location and extends outwards from the offices. Overall the staff are friendly and attentive. Personal Trainers at this location are also knowledgeable and can be seen attending to clients during various times of the day during the week. Change rooms The change rooms at this location are nice.  Good privacy with the locker areas divided into nooks. There are no private showers available at this location. There are private saunas. The change rooms are moderately clean and maintained. Classes The aerobic studio is on the upper level. The studio is very bright and clean. Many members utilize this space for warm-up or cool down exercises when classes are not running.  A class schedule is not posted but is available if you inquire at reception. Personal Trainers This location has also many personal trainers available for one-on-one sessions. In addition to regular sessions, Century Fitness also has Physio available to members who require this service. This Physio service is covered under most health plans. Check with reception for details. Hours & Parking This location is open: Mon - Thurs: 24 hours Friday: 5am - 10pm Saturday: 8am - 6pm Sunday: 8am - 6pm Overall the Upper Wentworth Century Physio & Fitness gym offers solid facilities, friendly staff and extended hours to its members. This particular location seems to attract members who are of a very different demographic than its Upper James location. Members here at Upper Wentworth tend to be in their mid 20's to mid 30's. I invite you to visit Century Physio & Fitness. They offer a one week trial pass to new members which gives you the chance to check out both locations and try out the many great fitness solutions they provide their members.

Put Your Toys away Please!

Ah, got your attention eh?

Today I am going to express the benefits of "treat your neighbour as yourself" theory as applied to the fitness club that you are a member of.

Now surely most of this is common sense and most of you already do these things without even really thinking about it, your actions are just a normal reflex.

Cleanliness in your fitness club is probably, above all, the most important element next to excellent customer service, that you can expect to see each and every time you enter your gym. Cleanliness reflects a positive image and supports confidence in the gym organization.

Cleanliness also extends to keeping equipment clean and well maintained at all times.

Basic aspects of a clean gym include:

Clean and sanitized washroom, shower and changeroom facilities

Floors that are clean and free of visible dust and grit

Glass and mirrors are free of finger prints and smudges

Adequate and maintained air circulation and temperature control

Sanitation stations ALWAYS equiped with cleaner and paper towels

Fitness equipment stored neatly off the main floor space

Not only is the gym responsible for the cleanliness of the facilities, but also the members. How is that you say?? Simple. Treat your gym like your home. Respect others who use the facility by putting away the equipment when you are finished using it. I don't know how many countless times I have been in my gym, in the womens studio area and found myself picking up equipment that I didn't use, simply because it was scattered everywhere and in the way. Its really not difficult to replace the mats and free weights back where they belong. This helps the next person find the equipment easily, and keeps the gym safe and clutter free. Which all in turn elevates the appearance of the gym to visitors and promotes a growth in membership. 

So next time you visit the gym, remember to put away your "toys".  You will appreciate others doing the same for you.

Until next time......don't sweat the small stuff!

The Countdown Begins

With only 3 days to go before my birthday and the official end day of the Belly Fat Challenge I am now a bit nervous about the final results.  Why??  Well, being human, I have faltered from the nutrition plan here and there and indulged in a few more carbs than what had been recommended. Truth be told; I have also indulged in one or two chocolate bars very recently!! ARG!!!!

But wait!!!! Is this the end of the world????  Have I failed miserably???  Ummmmm, no; in fact these simple facts serve to demonstrate that our society still needs work at improving the image of health and fitness.  Its not just a fad for the severely bored and oppressed.  For those who have no imagination or who have insane prejudice for meat-eaters.  These are all stereo-typical ideas of those who are keen about health and fitness.  Its like the nerdy kid in class.  Everyone knows he's gonna earn waay more than anyone else in the class when he grows up; but he is still persecuted by his classmates simply because he is a nerd.  Thus does society poke fun and stereo-type those of us who make health and fitness a lifestyle choice. I know I get comments from time to time about the amount of time I spend at the gym.  However, I am committed to this lifestyle now and I am enjoying the benefits of being healthy.  Feeling good, having more energy, sleeping better, clothes fitting better, improved self esteem and improved overall outlook on life in general. 

Likely I will NOT post on my birthday, June 7th as I will be busy ....... however I will post final results and final comments on my Belly Fat Challenge this weekend, June 9th or 10th.

enjoy the rest of your week

until then; don't sweat the small stuff!!

The Importance of Proper Form During Exercise

The Importance of proper form during exercise cannot be overstated. Ask any personal trainer or fitness coach and they will tell you that doing 5 reps of any exercise using correct form and technique is more effective than doing 20 reps with poor form.

You might think this topic is pretty straight-forward, but actually it is fairly complex. The reason for this is because knowing and practicing correct form during exercise is a skill that requires learning and repetition.

Throughout this blog, I have extolled the virtues of exercise, regular daily exercise and being motivated to start an exercise routine. Motivation, determination and routine are fantastic and all necessary to achieve your fitness goals. However, you also need know-how; that is to say, you need to know the correct way to exercise. You need to learn correct form.

Think back to high school, or even grade school and Phys-Ed class (or Fizz-Ed class as I like to remember them as). Surely you can recall at least one well-meaning teacher who taught you how to do situps and push ups. Sit Ups were performed by laying flat on your back, then reaching up and across to touch your toes. Personally, I never really felt much going on in my gut, but my back sure did hurt afterwards. Push-ups seemed just as pointless to me, no one told me to squeeze my butt and keep my back straight not swayed. So again, very little affect for me at that time, except again to aggravate my back.

No fault to the Fizz-Ed teachers; they were simply teaching what was practiced at that time.

These days, physical fitness and nutritional health are not just for the fringe few. Fitness and health have become "buzz words" that are known by the general public. Yet sadly, only 15% of Canadians achieve the recommended weekly 150 minutes of physical activity; according to the Globe and Mail . What the Stats Can survey does not take into account is the quality of the exercise that the 15% are engaging in. I think its safe to say most people would prefer quality over quantity in most things; TV shows, movies, food, cars etc.

So I've kinda wandered away a wee bit from my original thought here, but the point is that correct form (aka: quality) is very important during your exercise sessions. So now the question is, how do you learn correct form??

You can research; like I've done here for you OR you can book a few personal training sessions with a qualified Personal Trainer at your gym.

If you decide to take the route I recommend most, which is work with a Personal Trainer; make the most of your sessions by asking outright what you want to achieve; that is TELL YOUR PERSONAL TRAINER WHAT YOUR FITNESS GOALS ARE. They can only help you if you tell them; so don't be shy. Second; during your training sessions, if you have any questions or are unsure about what you are doing ASK QUESTIONS!. The best Personal Trainers will respond to your questions and will be further inspired by your interest in your own physical health.

When I started my most recent personal training sessions, my trainer had me use free-weights for some of the exercises. I had never used free-weights before and I told him that so that he would know I was a beginner. This gave him the opportunity to teach me the correct form; thereby achieving maximum effect while performing the exercises AND most importantly; avoiding unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Again; I want to repeat that last point:

Using proper form during exercise will help you to achieve maximum effect while performing the exercises AND most importantly; avoid unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Of course, you can also learn correct form from books and videos. Be sure to check the dates to ensure the information is current and check if the author and their information is backed by a government agency or other qualified agency.

I found a few web sites and videos in a quick search for correct exercise technique:

Side Crunch

Squats: this one describes the squat technique I use which was taught to me by my personal trainer 

Abdominal Exercises: This video shows a series of exercises done together to achieve optimal results, I actually use about half of these exercises in my own routine. The demonstrator in the video is quite good at explaining the mechanisms behind the exercises

I'm pretty picky, these three were the only ones I found so far, that were easy to understand and also showed correct form during the exercise. I was trying to find some videos showing free weight exercises similar to the ones I have been taught. But I was not able to find any today.

Basically, I use a 20 or 30lb barbell for the first exercise. The idea is to hold the weight in front of you, allowing your arms to relax stretched down fully  in front of you while you stand with your legs hip width apart, knees very slightly bent, feet pointed forward. Slowly bend at the waist (do not bend at your knees); pushing your butt out behind you until your hands holding the weight lower past your knees. Be sure to keep your chest and head up, looking straight ahead. Hold for 1 second then come back up more quickly than you went down; squeezing your butt while doing so. Keep your core (tummy) tight during the exercise. If done correctly; you should feel the exercise work your butt, thighs, tummy and lower back. I had started with 20lbs several weeks ago and today I used 30lbs and was able to feel the exercise again. Do about 15 reps, then mix with 15 reps of two other exercises and repeat 4 times. 

If you find some great videos showing excellent proper form for exercises, please send me the links and I will post them here for everyone to share.

The summary of today is to remember that proper form is extremely important during your exercise routine. Whenever you are unsure, always ask a personal trainer or seek other professional advice. An easy rule to use is that if the exercise is causing you pain; then its probably not working correctly. The key is to know the difference between pain and the normal burn you feel when working the muscle correctly. A personal trainer can help you to learn this and they can help you to achieve your own fitness goals.

Until next time; don't sweat the small stuff... 

Belly Fat Challenge: Week #11 update

So here it is, the long awaited picture of progress. In order to appreciate how much work I have done to lose the 3 inches I have lost from my waist in 11 weeks you need to review some of my posts which discuss my daily workouts. Yes, daily. I had been going to the gym everyday for about an hour each day since March 6th. Recently, I have had to scale this back to 6 days per week, due to a new commitment.

Here is the before picture taken
on March 6, 2012:

March 6, 2012

May 18, 2012

And over here >>is the after picture;  after 11 weeks of hard work taken today, May 18, 2012.

Wow, I wasn't even aware of the difference myself until just looking at these two pictures now.

It sure makes me feel good that all my hard work has translated into some really great results. This is not the end of my belly fat challenge, gosh no. It has now spurred me on to keep working hard and keep up my exercise routine and maintain my healthy diet. It feels great to be able to slip on my jeans now, rather than squeeze myself into them. LOL!!

I sincerely hope that by sharing my experiences here has inspired some of my readers to take up their own fitness challenges. For years I thought there was no way I'd ever lose the belly fat I gained through two pregnancies. The skin there was so stretched and the fat just didn't seem to ever want to go away. But now I've managed to change all that by working out more often and by changing my diet. For me, its not just about how I look, but how I feel overall.  And, its also about setting a goal and reaching that goal.

Until next time; don't sweat the small stuff...

Todays Workout and Fitness Update

Well, it certainly is a beautiful Friday morning in May here in Hamilton. My workout this morning combined 30 mins of cardio with 30 mins of abdominal work  and some weight training. I've been getting alot of positive remarks lately on how I look. Everything from; "your skin looks so good since you've quit smoking", to "I hardly even recognize you, you look great, what are you doing different?".

Its nice to get positive feedback. I am incredibly self-critical, so hearing great things from people around me tends to cut through my own self-talk and brighten things up. I think one of the unexpected perks of exercising regularly and eating healthy is that even when things are worry-some or troubled in your life, you are able to manage the challenges more easily. I think that the reason for this is because exercise and healthy eating help to stabilize your body; sort of a buffer-zone to stressful events that occur in your life. The discipline, energy and determination that you "exercise" while exercising all overflow into your day to day life.

Its tough to describe completely, but if you are someone who has made healthy diet and exercise a regular part of your life, you know what I mean.

Next week, I plan on posting some updates on my Belly Fat challenge, including pictures. Yes, the dreaded pictures!!! But I think that the progress I've made is truly noticeable now.

Reality Check:

I just want to say one big thing about the hype you read and hear about diet and exercise. There are so many different products out there from miracle teas and pills to exercise machines that guarantee results!! All of these products have one thing in common: they promise huge results quickly. 

Seriously; do you, as a human being and informed consumer really think that in just 3 weeks all your fat will melt away like magic?????????????????????????

Think about it logically. Did it take three weeks for you to gain those 50lbs??? Probably not. I know when I was expecting my first child, I gained 80lbs over a 40 week period. It took me more than 10 years to lose the first 50lbs.(without trying)  The other 30 I only started losing since I adopted my exercise program two years ago. Of course, some people may have a quicker metabolism. But NO ONE has a metabolism that can burn 20lbs in 3wks. You would have to work out 10hours a day every day and diet like there's no tomorrow.  Definitely a very unhealthy way to lose weight.  

The hard truth is that achieving good health requires commitment. You need to commit time and effort. And you need to be determined to stick to it. A health program that helps you to lose weight, tone muscle, and eat healthy requires a lifetime commitment. Once you have achieved your goal (whatever you think is your "ideal" body/health) then you need to continue with the healthy lifestyle to maintain your health. Its not temporary. Its not a quick fix then-I-can-go-back-to-eating-burgers-and-fries-and-1000-calorie-shakes thing.  Its a new lifestyle. That means "for life". Embrace it. And Enjoy it.    

Until next time; don't sweat the small stuff...

Fitness Clubs: What is most important to you?

I know I previously blogged on this topic but its such an important topic I don't see why we can't look at it again. It's surely a great thing that each of us has our own likes and dislikes and the things that we feel are important to us are also varied. Variety is the spice of life, right?? Sure. However, all this spiciness is what makes it difficult for companies to attract our attention. There are so many "groups" of consumers. What businesses need to do (and this includes fitness clubs) is to determine the market (aka: consumer group) to whom they want to target their services/products.   

Lets take a simple product like books, for example:

Most cities and towns have at least one used book store. Although anyone is free to walk in to these stores and purchase books, its fair to say that very likely the majority of customers who frequent used book stores are; students, seniors, customers on a low or fixed income and a few environmentally conscious persons.

Next you have small privately owned bookstores, some of which do offer used product but for the most part sell new books and related items. These types of stores often appeal to people like me, who prefer to spend money at locally owned businesses to support the local economy. Other reasons to shop here would be that the customers don't like big box stores, they know the owner or someone in his family or peer group, or they prefer the shopping experience of being in a small shop, where often you receive a higher standard of customer service and attention.

Finally you have your big box stores. The franchises which look the same no matter if the store is on the east or west coast. Just as they offer a generalized overview of books and other related products they similarly appeal to the generalized consumer, one of the masses. I have purchased books at a big box store. Pricing and location being the two reasons. If I had more time to make my purchases, I would have gone to a locally-owned store. 

So just as book sellers cater to different markets, so should fitness clubs. You can't be everything to everyone. Its impossible!! My club, Century Fitness has the key things that I wanted in my fitness club;

1) CLEAN CLEAN CLEAN facilities

2) Fully operational equipment and changeroom facilities

3) Open early or 24 hours

4) Nice, clean, quiet boxing studio

5) Quiet area with padded floor for cool-down stretching

6) Staff available in the main gym to assist with questions about equipment, exercises etc

7) Comfortable facility temperature and ventilation system

Someone whose opinion I greatly respect made a comment about my gym and what they disliked. They said that they felt the equipment was old and not in the best working order and that they had trouble finding paper towels sometimes. He prefers the gym he is a member of because the equipment is "state-of-the-art" (his words) and in better condition.

Personally, I am okay with older equipment, as long as it is kept in excellent working order. It would be nice to see one or two new machines introduced on a regular basis. The advantage to this would be that it would create a "buzz" among the members. They would be anxious to try it out; and more likely to talk to their peers about their gym and the new equipment. When clients talk about their gym in a positive way, it can easily generate new clients simply by the excitement and enthusiasm expressed. 

Companies like McDonalds and Tim Hortons do this. They have their standard fare; and then they offer new stuff, usually every 3-6 months. This new stuff is to generate a "buzz", get people talking. And if they are talking about your business or product, other people will hear about it and it will generate more sales. 

So this month, I am going to put up another poll and this one will focus on finding out what you feel are the most important features you want in your fitness club. Please vote, your opinion counts. We want to tell fitness club owners what we want, so they will hear us and respond to our wish list. 

Until next time...don't sweat the small stuff!  

Customer Service = Lots of Happy Customers

So I've got a really simple mathematical equation for all of you today:

Customer service = Lots of Happy Customers

Sounds really simple eh?

Apparently, it isn't always so simple.  But from my experience, I think that most businesses are catching on to this very basic concept. Customer service used to be seen as a bonus feature, a frill, a perk offered to get customers to try out your product or service. Then, once you got the sale, it was quickly forgotten and customer service became a minor player.

But not anymore.

Customers; the consumer, has become media and marketing savvy. Customers are starting to recognize that they can get the exact same product from several different stores/suppliers/providers. That leaves customers wondering where to decide to spend their money. The one thing that most often sways consumers is CUSTOMER SERVICE. A friendly smile, a helpful suggestion, even something as simple as, " let me hold that shopping bag for you while you check out our merchandise". Customer service isn't JUST about being friendly and approachable, its about starting and building relationships with customers. 

Building relationships starts off with simple greetings, recognition and whenever possible, call the customer by their first name. This makes the customer feel remembered and they are more inclined to return to the store. As the relationship continues customers will often share small details of their personal lives with you such as; "I'm going to watch my sons soccer game tonight". Next time you see them, you can ask how the game was.

Seems simple doesn't it??

It is. And it goes a long way to building a good customer. 

Why do companies/businesses want to "build"  their customers??

Simple. "Building" a good relationship with your customers is the start of a business relationship whereby you provide the service and/or products that your customers want most and in return the customer provides you with their loyalty to your store/service. Its about forming friendships with your customers. People are more likely to do business with  people that they know or are familiar with,  even if it is just a casual acquaintance type relationship (it is still a relationship). 

Relationships require mutual respect to be successful. Giving and receiving mutual respect means that when there are misunderstandings down the road (and there will be, because no one is happy 100% of the time) they will be resolved in a friendly co-operative manner which will benefit both the consumer and the business. 

Still need further proof?? Check out FaceBook. If you have an account there, you will certainly be familiar with the friends listings and the various possible categories within the friends listings. It is impossible to be true friends with everyone you might have listed in your friends listing. BUT; its very likely many of those are acquaintances (a person known to you, but usually not a close friend). There is certainly nothing wrong with having many acquaintances.

The concept of building relationships with your customers is not new. Its a very old way of doing business and dealing with people that is finally coming back into the frontal consciousness of business and consumers. Personally, I think that its the best way to do business, either as a business owner or a consumer. Its about time we went back to having conversations with each other; even if it is just about the weather, or the Blue Jays or the Flyers!!

until next time...don't sweat the small stuff!!  

My New Gym: Revealed

I promised you that I would reveal the name of the gym that I joined recently. I promised I would reveal the name by the end of this month. So far, I've been keeping my promises, and I intend to continue to do so in the name of fitness.

BUT before I name names first I should explain some of my findings during my journey to finding my new gym.

As you know, I investigated several local gyms over the past two months. These included past versions of Premier Fitness, GoodLife Fitness, Phoenix Fitness in Stoney Creek and Phoenix Fitness in Ancaster, Century Fitness Upper James and Century Fitness Upper Wentworth. I did not visit Curves for Women. I start my investigations by checking out the company online and Curves did not appeal to what I was looking for in a gym. Not to say that they likely do appeal to some women who are looking for a gym.

Overall, I found most of the gyms offered pretty much the same sort of programs and equipment. All of them had the standard gym equipment; treadmills, ellipticals etc. All of them had a studio space which offered group classes. All of them had shower facilities (although some of the facilities were more modern and high-end looking than others). All of them had a service desk at the front door where you were greeted by customer service staff.

My choice ultimately came down to the things I wanted most in my gym:

(see my post from March 26th for the full article)

1) CLEAN CLEAN CLEAN facilities

2) Fully operational equipment and changeroom facilities

3) Open early or 24 hours

4) Nice, clean, quiet boxing studio

5) Quiet area with padded floor for cool-down stretching

6) Staff available in the main gym to assist with questions about equipment, exercises etc

7) Comfortable facility temperature and ventilation system

One very very important item that I failed to list is EXCELLENT CUSTOMER SERVICE. I need to mention this because ultimately that was the key element that convinced me to sign up for the gym I am at now.

The gym I am at now offers all of the things listed in my list at two locations in the Hamilton area. I can choose to go to either gym anytime I wish. One of the gyms offers the boxing studio area along with group and individual classes. This same location is open 24 hrs. The gym I signed with has excellent customer service and is located a bit closer to my home.

Thank you Century Fitness.

I am quite happy with my choice so far. And I'm glad that this establishment survived the corporate troubles of Premier. From what I have seen, the members are quite happy at this gym and are very supportive and loyal. The staff are excellent which for me makes all the difference.

until next time; don't sweat the small stuff

Belly Fat Challenge: Progress Report

I am happy to report that there has been progress!!! Yessssssssssss!!!!!!!!!!!!

Afterall, that is the whole point, isn't it??

My size 7 jeans now fit me again, like they did before I quit smoking. Actually, they fit me a bit better as they are not quite as snug around the belly. I believe the reason for this progress is the addition of my personal training sessions into my workout routines AND the nutrition plan.

I know, you're thinking; "but she's only been on the nutrition plan for a week".......true, but I already feel really good. Having 5 small meals approximately 3 hours at each interval (starting at around 7am or whenever I get my lazy butt out of bed!) seems to be helping to regulate my blood sugar and has pretty much eliminated that woozy feeling I was getting periodically since I've quit smoking.

I believe when I started this quest, I set my birthday June 7th as the target date. That date was for both losing my belly fat and quitting smoking. And since I have quit smoking now all I need to focus on is getting fit.  All??? 

Agreed, its not easy to stick to a nutrition plan either. (just like it wasn't easy to quit smoking) And its not easy to get to the gym on a regular basis; okay I'm lying about this one but that's because I'm a weirdo and I love to workout. So I suppose its not easy for the average person to get to the gym everyday. BUT, this one small indication of progress has spurred me to continue the challenge.  

A reader commented on my last post asking me to share the nutrition plan. As you know, I've taken on the self directed task of reviewing fitness solutions for you, the reader. Therefore; until I can be certain that this nutrition plan is indeed working well and will continue to work for two more weeks, I will not reveal the plan.

Please note; I am not a nutritionist, doctor, therapist or expert of any kind in fitness whatsoever. I'm just an average normal mid 40's woman who is reviewing various fitness solutions and posting my personal experiences and opinions here for you to read. Which means that just because this plan is working for me, does not necessarily mean that it works for you.

BUT! If indeed you decide to take on the challenge yourself, AND you do indeed find that it is working for you then FANTASTIC!!!! Please let me and your fellow readers know about your progress by posting your comments here on my blog.

Until then; don't sweat the small stuff!!

Todays Workout and Other Musings

Over the holiday weekend I managed to get to the gym everyday except Friday. I had planned to be there Friday, but things didn't pan out exactly as "planned". I was successful however, at avoiding the Easter Bunny and the basket-full of sweets and chocolate. Yes, I like chocolate, not as much as other things, but I do like chocolate.

My recovery from my personal training session on Thursday lasted until Saturday. Yesterday I was back with my trainer. This time I wasn't as sore afterwards and today I did a cardio session on the elliptical and felt fine. I did notice some muscle on my butt and upper legs that I didn't notice before. Its great when you see progress. That's why I wanted to start personal training sessions again, for the extra push and the expertise that a trainer can give to your workout. It is pricey, but its worth the extra $$. Besides, I'm saving $90-120 per month since I quit smoking, so spending a little bit on a personal trainer is a much better way to spend my money and  my time. 

I have to admit though, my timing is not the best. Deciding to burn my belly fat and then two weeks later deciding to quit smoking.........well, they both sort of cancel each other out. What I mean is, its a well known fact that when you quit smoking, your metabolism slows and takes time to recover and re-learn to burn fat and sugar on its own (without the drug assistance of nicotine) So, when I quit smoking, I made my belly fat challenge nearly impossible to achieve in the time-frame I had originally given myself. However, being determined, single-minded and deadly-focused on the goal(s); I am still looking to the goal of losing my belly-fat. It may take me a few weeks longer than originally anticipated, but now with the extra help of a personal trainer, it is once again an achievable goal.

If my BF is reading this, he will likely agree that I tend to take on everything all at once. Its got to be annoying for those who know me. LOL The annoying part comes in when I become overtired and over-stressed and those around me are left to manage the fall-out. I don't know that I can just focus on one thing at a time. Seems a bit dull to me. LOL

Anyway; I committed to achieving the belly fat burn and to quitting smoking; so I'm sticking with both. And thus far, I have not "cheated" in my smoking. I have not used any nicotine products whatsoever for almost 4 weeks now. I still can't believe I did it. I have to say again, it has NOT been easy. I STILL get cravings!! I had a MAJOR craving episode just last week. I think it was precipitated by a stress event. However, I have noticed an improvement in being an ex-smoker. The times when I think about cigarettes and smoking are much less and far between now. I have gone full days without a single thought about smoking. That would be progress!

Thursday this week, I will get my nutrition plan from my gym. What, you say?? I signed on to a gym??? Yes, I did. I cut short my investigations into gyms and I have a new gym. I am NOT going to reveal the gym, just yet. I will blog about my investigations into other gyms first. In the meantime, I will continue to post my workouts, PT session updates and other such goodies in addition to the information I received during my hunt for a new gym.

Until next time; don't sweat the small stuff!!

This Months Quest is.......join a new gym!!

Yep, it's time. Time for me to find and join a new gym. My current membership is due in June, which technically is still a couple months away. The problem is my current membership is with a gym that no longer exists!!!! I have a ghost membership!!

I have been going to gyms here in Hamilton but lately they have been giving me a hard time at the door. Very frustrating AND disappointing since I've been a loyal member for 2 years. I think that rather than harassing members such as myself in the situation that I am in, perhaps offering to setup a time to sit down with a sales staff member and re-visit and renegotiate a new gym membership term would actually be a more pleasing and desireable solution to the situation. If this had been offered to me hassle-free from the start, I probably would not have even looked at other gyms. But it wasn't, so I am looking at two or more other gyms before I make my final decision.

There are a few articles and recent news items out there which highlight various gym members in similar situations; this one is about members who sought refunds from PF locations that closed

I also found this internet notice that is quite interesting:

"Dear Premier Fitness Member,

You may have received a letter from Premier Fitness informing you of the closure of the fitness club and suggesting that you seek a refund from “Physiomed”.

Premier Fitness was not sold to “Physiomed” and “Physiomed” did not walk away from the transaction. The entity that was to acquire certain assets from Premier Fitness intended to close the transaction but was not able to do so because Premier Fitness did not deliver on its obligations in connection with the proposed transaction.

After the transaction was entered into but before the intended closing, there was to be a transition period. During this transition period all funds received for membership or fitness services in the Premier Fitness Club were deposited in Premier’s bank accounts. Therefore, it is Premier and not “Physiomed” that received and benefited from these funds and thus it is Premier who should be approached for any refund. Furthermore, the clinics that are situated inside the Premier Fitness Clubs are “Physiomed Health Clinics” and were not parties to the proposed transaction. They were never intended to, nor did they ever, receive any of the membership dues or payments for fitness services from Premier Fitness. Again, these all went to Premier Fitness.

To contact Premier Fitness regarding a refund or any other matter, please call 905.602.9912.

Thank you!"

I also found this notice which has alot of detail regarding the change in ownership and subsequent closure of the Premier Fitness brand. I have a link to the posting but I have also copied it below in case the link becomes inactive in the near future:

"

Dear members of the former Premier Fitness

---

Setting the Record Straight – Securing your Fitness Future!

On December 12th, 2011 an agreement was made to sell the Premier Fitness clubs to Physiomed. Physiomed Fitness and Physiomed Health is an organization of chiropractors who run clinics throughout Ontario and over the past 18 years have been tenants within many Premier Fitness club facilities. DSM Leasing, the main lender to Premier Fitness, was required to transfer the business assets to Physiomed and entered into an agreement that simultaneously gave possession and control to Physiomed pending the completion of the documentation to implement the sale. Physiomed, as confirmed by court records, thereafter operated the facilities for its own account and undertook to pay all expenses from December 12, 2011 onward.
Physiomed had done 7 months of due diligence and negotiations CLICK HERE TO VIEW before taking over Premier Fitness.
On December 12, 2011 they took over all Premier Fitness bank accounts and all signing authorities. From December 12th onward membership fees, personal training payments etc were 100% in the sole control of and for the benefit of Physiomed Fitness CLICK HERE TO VIEW SUPPORTING DOCUMENTS. Premier Fitness as a business no longer operated after December 12th, 2011. As part of the purchase price, Physiomed assumed Premier's debt obligations to their main lender DSM Leasing and CRA which included significant disputed amounts which were under appeal. Therefore the DSM Leasing debt became the obligation of Physiomed CEO Dr. Scott Wilson, DC, his holding company - Physiomed Health Holdings Inc. (as evidenced by a General Security Agreement signed by Dr. Wilson and the registration by DSM Leasing against Dr. Wilson and his holding company Physiomed Health Holdings Inc. for $33 million dollars) and the individual chiropractors who became the owners of each former Premier Fitness location. Furthermore, each Physiomed Chiropractor signed their closing documents which were delivered by Physiomed to DSM's office in early January to complete the transaction. These documents were all part of the court submissions supporting the opposition to the receivership.
On December 21st and 22nd, 2011 over a 1000 former Premier Fitness staff attended a Phyisomed Fitness introduction/launch presentation conference at a Mississauga movie theatre where the CEO of Physiomed, Dr. Scott Wilson, DC, unveiled the plans for the new company. Shortly thereafter all staff were given new Physiomed employment contracts and Physiomed uniforms. CLICK HERE TO VIEW
As a member you will recall that, on or about December 23rd, 2011 a letter from Dr. Scott Wilson, DC was distributed to members at all clubs informing them of the acquisition of your club by Physiomed Fitness. CLICK HERE TO VIEW
Between December 24, 2011 and January 1st, 2012 all Premier Fitness signs came down and all clubs were rebranded by Physiomed with Physiomed Fitness signs across Ontario.CLICK HERE TO VIEW EXTERIOR AND INTERIOR PICTURES Physiomed spent over $300,000 for the replacing of Premier signs with Physiomed signs and another $50,000 to replace all interior club signs to Physiomed.
In the latter part of December the Premier Fitness website was taken down by Physiomed and redirected to the new Physiomed Fitness website which listed all the club locations as Physiomed Fitness locations. As part of their January promotion Physiomed launched their "30 Free" campaign CLICK HERE TO VIEW THE PROMO and sold all memberships on Physiomed Fitness membership contracts CLICK HERE TO VIEW. All sales, memberships, personal training, nutrition, guest fees, etc went into either Physiomed Health accounts CLICK HERE TO VIEW or the former Premier Fitness account now controlled solely by Physiomed for their benefit and which it was using on an interim basis while setting up its own new banking arrangements.
From the information received from the club managers, the Physiomed January advertising promotion was extremely weak in part due to the flyer not listing locations and containing a marketing call centre phone number that often went unanswered or to voicemail. The sales resulting from the Physiomed Fitness campaign in January were approximately 50% less than any other January in each of the clubs histories. From the start of January until mid February Physiomed, held 1pm daily conference calls with all Physiomed Fitness club managers for the purpose of reviewing sales results . All Physiomed Fitness clubs were totally under the management and control of Physiomed's Head Office at 80 Bloor Street West, Suite 1300, Toronto. CLICK HERE
Physiomed's lack of sales placed pressure on their ability to cover operating overhead, the cost of which they were fully aware of prior to the purchase of the business. Their reduced cash flow prompted Physiomed to approach the secured lender DSM Leasing for the purpose of borrowing additional funds to pay their bills. DSM Leasing refused to grant Physiomed any further financing.
Physiomed and DSM then decided that they could solve their problems by changing the original deal that they had made with each other and with Premier. To do this they took the position that the "Physiomed Fitness transaction had never closed" and decided that the former guarantees from the Premier Fitness operating companies could be called upon, thereafter allowing DSM Leasing to put most of the former Premier companies into receivership. This was done for the following purposes:

1. Once DSM had a court appointed receiver they could shut down less profitable locations without consequences.
2. By putting Premier Fitness in receivership DSM and Physiomed would blame the failure on Premier and thus preserve the Physiomed name allowing Physiomed to continue to operate the remaining locations.
3. They could potentially avoid paying terminated employees from any closed down locations their earned vacation pays and severance pays.
4. They could renege on the deal made with the former owners for future obligations owed to them with respect to the sale of the business to Physiomed.

While the orchestration of the receivership was in fact a way for DSM Leasing and Physiomed to continue their control of the business and potentially avoid paying unsecured stake holders, landlords, suppliers, members and employees of closed clubs, the position taken in DSM's court material related to the receivership claimed the real reason for the receivership was simply to conclude the Physiomed deal as originally negotiated which they took the position had not technically closed.
The former owners fought the receivership and their lawyer argued that the receivership was, rather, a scheme to achieve the purposes set out above.
The Honourable Justice Spence appointed a receiver but severely limited its powers by in essence allowing the Receiver to preserve and protect the assets so that the deal could close as bargained. Specifically, no clubs could be closed or sold for 30 days, thus giving DSM the opportunity to close the deal with Physiomed. BDO was appointed by the court as Receiver.
During the week of February 13th BDO, the court appointed receiver, and DSM proposed to return to court immediately for the purpose of asking the court for permission to close down approximately 12 clubs. The former owners again fought this. At the same time DSM decide to refuse to fund the receivership any further which in turn forced the Receiver (BDO) to go back to court on February 17th, where they advised the court that after their review of the business and what they had learned over the 9 day receivership that the clubs should be returned to the former owners' control.
On February 17th, 2012 the court also ordered a 7 day Stay of Proceedings to facilitate for an orderly transition as the former owners took back control of the clubs.
What was learned was startling! Although Physiomed had been in total control of the business for almost two full months (prior to the appointment of the Receiver) in the best sales season and had had control of all the money coming in, there were nevertheless hundreds of thousands of dollars of unpaid obligations including payroll.
From February 17th at approximately 5pm onward the former owners took back control of the facilities and started paying all employees from that point going forward. They began the painful process of negotiating with landlords to get the unpaid rents settled. In some cases the landlords were terrific in working toward a positive outcome and others were unreasonable.
In many locations long time club managers stepped up and invested their personal fund and have taken ownership of their clubs.

Club Closures:

With some landlords being unwilling to negotiate a feasible repayment plan of Physiomed's past due rents there was no choice but to close some locations. In these cases the members memberships are being honoured at nearby locations or arrangements were made with other local clubs who agreed to honour the memberships. In the case of facilities where there was no other clubs near by to accommodate members the operators have had staff on site giving members refunds for fees they had paid for prepaid time after which the club would be closed.
The facility operators would like to thank the dedicated and loyal members and staff who have so patiently stood by them during this most unusual and difficult time. Their commitment to you has never changed and they will continue to serve you for many years to come.
Please visit your club for any questions regarding your membership.
For customer service for the following locations please email: customerservice@healthholdings.ca

• Highbury Road, London
• Bunting Road, St. Catharines
• Milton
• Meadowvale Town Centre, Mississauga
• Oshawa
• Kingston "

For my own personal decision on where I will be sending my money and spending my time, I have decided to try out Century Fitness, Phoenix Fitness, GoodLife Fitness and Curves for Women.

This week, I have a trial for Phoenix. I have been at the gym three times now for workout sessions. Two in Ancaster and one in Stoney Creek. I got my temp card on Saturday in Stoney Creek. Yesterday I went to Ancaster and got a run-around upon entry because they were unfamiliar with the trial card and its terms. I was told in Stoney Creek I could use the card at any of the three locations for a 7 day hassel-free period. I'm concerned that the policies seem to be different between locations. I would expect that policies, fees and other such things would be the same regardless of the location.

I was also a bit disappointed yesterday as the treadmill I choose in Ancaster was not operating correctly. The heart-rate monitor wasn't working. Phoenix gyms are much smaller than the "big box stores" of the gym world. I don't really mind this at all. I am disappointed in the selection of weight machines. Most of the equipment is free-weight benches great for bulking up. Not so good for us women who want to tone not bulk. I found only one ab machine. I've also noticed for the most part, only men are using the weight machines. Women come in, use the treadmills or elipticals, attend a class then leave. The guys seem to stay longer. The membership cost at this gym is considerably more than their competitors. I don't see any added value which justifies the cost difference. And I was sooooo hoping that this was going to be the gym for me.

While I have not made my final decision, Phoenix will have to offer me comparable pricing to their competitors for me to consider signing on with them as a full time member.