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How to turn your leisurely stroll into a heart pounding, thigh burning, interval session

By Matt Mombourquette

Going outside for a stroll and getting sunshine on our faces feels amazing and has plenty of health benefits. Thankfully the weather is getting nicer and we’ll have more opportunity to get outside.

A relaxing stroll is nice and, if you are looking to increase your fitness, stamina and well-being even further we can take our walks to the next level. Here are a few suggestions how:

If at any time you feel light headed, dizzy, or too winded to continue at that pace, then slow back down to a stroll for the remainder of your walk.

Over time, try to work yourself up to a point where you can maintain a fast pace for 10-15 minutes straight. Then take the last 5 minutes to stroll and allow your heart and breathing rate to decrease.

You can increase the intensity of your walks by increasing your pace over time; planning to take a walk where there is a grade or a hill and; increasing the amount of time spent on your walk.

If you are just starting with higher intensity walks then and build up your walk time and intensity slowly. Take stock of how you feel after an hour, 5 hours, 24 hours and adjust your duration and intensity accordingly. We are aiming for ‘feeling good’, a little stiff in the muscles, but not so sore or exhausted that you are wiped out for a day afterwards.

This approach to walking is something that can be performed everyday. You’ll likely sleep better at night, feel more energetic, increase your endurance and improve your general mood as a result. If you miss a day, don’t sweat it. Simply plan for the next time you are going out and don’t beat yourself up for missing a walking session.

I would be remiss of me if I did not state that walking, even at a hard pace, does not replace strength training. I’ve talked about this many times in videos and blogs before. The two activities are beneficial on their own; they do compliment one another; but one does not replace the other, both are necessary for optimal fitness, health and well being.

So, get your one to two resistance training workouts in per week and walk everyday. Then, maybe every other day try an interval walk to get your heart rate and endorphins pumping. Sleep well, eat well, and don’t forget to breathe!

Enjoy the outdoors, and keep fit everyone!

ONE UP FITNESS – BEDFORD

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Bedford, NS B3J 3T1

Phone: (902) 405-3661

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Halifax, NS B3J 3T1

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The Importance of Routine

By Matt Mombourquette

Have you ever had a day where you had no plan of what you were going to do, and then you executed that plan perfectly? In other words, the day ‘got away from you’ and you feel like you got nothing accomplished. You spent most of the day simply ‘reacting’ to everyone and everything else. I speak from experience, it’s draining and very unfulfilling. It makes the day seem long and the nights seem restless.

I want to explore this concept with you and I can only speak from experience, I am not claiming to be an expert on the topic. That said, there is good evidence to suggest that planning our day ahead of time and developing daily routines can have the following benefits:

I am not talking about rigidity or conformity; or that we can’t have any ‘wiggle room’ in our day. Life happens, and sometimes we have to roll with it. If we have a well established routine, odds are that we will be better able to roll with the shit that pops up from time to time.

This topic is especially important in our current situation and it may be a good time to start building our new routines. So, where to start?

Start with the end in mind.

Ask yourself: “What do I want?”

“How do I want to feel?”

“What is MOST important to me?”

“What is NOT important right now?”

I recommend you write these out. Take time to think, really think, about them. It’s important work because it is what’s important to YOU that matters the most in this project.

Once you have this list, build your routine around the actions and habits that you believe will deliver what you want. Prioritize what is most important for YOU. Maybe that is self-care ie: exercise, healthy foods, yoga practice, meditation, building better sleep habits, etc. Maybe that is building better relationships with our families; building our business’; or building a fence 🙂 Whatever it is that is most important to you, put those things down first.

My personal experience with routine planning hinges around the bookends of my day. Morning and evening routines. In the morning, what I do when I first get up, will influence how I feel and what I can get accomplished throughout my day. The evening is an excellent opportunity to un-wind and reflect, maybe even journal on the day’s events. This helps me to plan next days activities. The evening is also a great time to consider what I DID accomplish that day. Then, I try to celebrate my accomplishments in a way that is empowering to me. Like having a hot bath, or playing my guitar. 

There is a difference between relaxing and vegetating. Relaxing activities are healthy, they make us feel good, they contribute to our well-being, they positively stimulate our minds. Vegetative activities only act to distract us and, in some cases can actually affect us in negative ways (see: “binge watching Netflix and pounding back a few beers”). Not that there isn’t room for that occasionally, but remember the topic of this post: Routine. Vegetating is a slippery slope that I have fallen victim to from time to time as well.

To finish up this post I will share an example of a simple daily routine. You can use this as a template and plug in your own activities and habits if that is useful to you.

Daily Routine Example

8am - Brush teeth

8:15am - Yoga / Mindfulness practice in pyjamas

9am - Coffee / breakfast

10am - Read something stimulating / Study / Learn something new (not the news)

11am - Workout

12 noon - Lunch

1pm - Facetime with grandkids

2-4pm - Free Space: Do what you love

5pm - Cook / eat supper

6pm - Go for a walk

7pm - Practice Guitar

8pm - Start bed time routine: Reflect / Journal on the day; Plan tomorrows tasks; brush teeth, read something light and relaxing; Meditate / Mindfulness; Listen to relaxing music, etc.

10pm - Bed

For more information visit our website: oneupfitness.ca or contact me directly at [email protected]

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

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1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

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Why physical exercise matters for speakers

Performance is strongly correlated with confidence. There haven’t been many public speeches that went down in the history books delivered by someone who looked or sounded uncertain.

How you feel plays a big role in how confident you are. If you are tired from poor sleep, hungry from not eating enough of the right foods, or lack energy because you are unfit, you will likely also lack the confidence to deliver your message with vibrancy and enthusiasm.

Exercise is an excellent way to increase energy, vibrancy, stamina, strength and, as a result, confidence in yourself. So, where do you start?

Strength training. Or, more appropriately, resistance exercise. Studies have shown time and again that if you engage in regular resistance exercise, you will be healthier, stronger, and generally feel better. And when we feel strong and good about ourselves that is a huge boost to our confidence in everything that we do.

Be careful of the snake oil. There’s lots of it out there. The fitness industry is plagued with bad, mis-informed advice that is not based on evidence. Usually it comes in the form of something ‘new and improved’ attempting to sell you a gimmicky toy to ‘tone your 6 pack abs’.

What is really needed is high quality, high effort weight training. As we age we lose muscle; as a result our metabolism takes a dive. This muscle loss starts as early as 25 years old (!) and accelerates after the age of 40. Muscle helps to regulate our blood sugars (helping us stay lean); it gives our body shape (looking good is feeling good, after all); and it significantly improves our hormonal profile. More of the ‘smiley’ hormones and less of the ‘frowny’.

Who has time to exercise though? You do. We all do, when it is performed properly. There really is no excuse not to exercise – considering how important it is for our health, quality of life and longevity. It shouldn’t take any longer than two workouts per week at roughly 20 minutes per workout. We have clients in our studio who perform one 20 minute workout per week. And that is enough to keep them strong, energized and confident. It’s all in how you do it.

So, how do you do it? 

For more information visit our website: oneupfitness.ca or contact me directly at [email protected]

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

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Sarcopenia - Muscle Atrophy that Affects Everyone

You are between the ages of 40 and 75 years old. You’ve noticed recently, or perhaps for a while now, that you don’t have the stamina, strength or endurance that you once had. Taking the stairs leaves you more winded than you remember; carrying groceries; shoveling snow; mowing the lawn; lifting your children or grandchildren is now a task that sometimes leaves you feeling just plain old. You may even still be active. Playing sports, walking, swimming, travelling, biking. But, you can’t help but feel like these things take more out of you now than they once did.

Why? Is it just because you’re ‘getting older’? What does time have to do with it? What has happened within your time to make you now feel this way? Is

his inevitable, or is there something you can do about it?

The answer to these questions is multi-faceted but to start, yes, you are aging. However, it is not the time passing in and of itself; the answer is what has happened in that time. It is a condition that every human being on our planet suffers from as we age, and it is named ‘Sarcopenia’.

Sarcopenia is the slow and inevitable loss of muscle, bone and other soft tissues in our bodies as time passes. Believe it or not, this also includes our organs (including our brains). This process starts between the ages of 25 and 35 years old. It accelerates after the age of 40 and further again after every decade at roughly the pace of 1-2% per year!

So, let’s say that at the age of 30 years old you had 130 lbs of lean tissue. If you started losing lean tissue at the age of 30 at the conservative pace of 0.5% per year and you are now 55 years old you would have lost roughly 16 lbs of lean tissue. This is significant. And this is a conservative measure.

Sounds grim, I know. However, the good news is that this process can be slowed down and even reversed. And, it is never too late to take action!

How? The most impactful way that I know of is through consistent and properly performed strength training.

You might be thinking: “well, I walk; take pilates; do yoga; bicycle 10 km three times per week, “fill in the blank __________”; isn’t that enough?” These activities have both physical and mental health benefits, no questions about it. And, if you are performing any, all, or more of these activities, let’s please be clear, I am not encouraging you to stop; in fact I encourage you to keep it up! Here comes the hard truth though, these activities over the long run do nothing, or at least, very little to stave off the effects of Sarcopenia.

Progressive strength training is essential to ensure we keep our muscles, bones, ligaments, tendons and all of the other soft tissues in our bodies strong, mobile and healthy as we age. The stronger our muscles are the more we can do for a longer period of time. Regardless of the task at hand.

Do you want to have more stamina on the ski hill or golf course? Strengthen your legs, arms and your back. You may even notice that you’re hitting the ball a little farther, or you opt to take one more run before hitting the lodge.

You see, progressive strength training is what we like to refer as ‘global conditioning’. What that means is the benefits of being stronger overall lends itself to any task that you are seeking to improve. It has a ‘global’ effect on your physical conditioning and, as a result, your well-being and quality of life as you age.

While doing yoga, as one example, may make you more limber and reduce stiffness, aches and pains (all very good things of course!), beyond the initial strength improvements starting this regime, it will do little to build back that 16 lbs of lean tissue you’ve already lost.

We now understand from the scientific literature that muscle conservation and muscle health as we age is the biggest indicator of ‘all cause mortality’ (dying from any cause). Keeping your muscle also ensures a better quality of life as we get older.

So, how do you do it?

The prescription is simple, the practice is challenging (in a good way). Simply by performing 2 full body weight training sessions per week, we can significantly slow and even reverse, (meaning gain that lost muscle back), the process of Sarcopenia and all of the health complications that are impacted by this condition.

For simplicity sake I’ve put a bullet list of how to do it below:

If you are looking for more information, or would like guidance on how to safely get started on a resistance training regime, please contact us for a free consultation and we’ll be happy to guide you back to strength!

Thank you for reading, please feel free to leave comments or questions below. ?

Matt Mombourquette

Co-owner / Personal trainer @ OneUp Fitness

[email protected]

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

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ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

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More isn’t always better when it comes to fitness

For many years practicing as a physiotherapist, I faced the challenge of helping people safely return to activity. Exercise prescription was – and is – an essential part of optimal rehabilitation and, while it may seem straightforward, many people struggle to find the right balance of stress and recovery. In fact, many arrived on my treatment table from doing too much of a good thing. Sprained ankles from weekend warrior activities, sore backs from lifting the wrong way, torn rotator cuffs from a sudden jolt to the shoulder, and so on, are all too common. The most difficult part with these people was helping them rein in their activities to allow time for healing and to gradually increase mobility and tolerance for loading. For others, problems arose not from doing too much but from not doing much at all. In many of these cases, pain from old injuries or chronic inflammation limited their ability to be active and perpetuated a vicious cycle of pain, disuse, tightness, atrophy, weakness, and more pain. When they tried to exercise, they generally ended up feeling worse.

In addition to these challenges, the general understanding of exercise had been dominated by a focus on aerobic activity or “cardio” and the belief that more is better when it comes to fitness. This belief tends to contribute further to some people doing too much and others, frustrated by no time or limited results, doing nothing at all. This paradigm has gradually shifted to recognize the importance of strength training for slowing and reversing age-related changes, including to the cardiovascular system. More and more evidence has accumulated that shows the value of maintaining lean muscle tissue in order to restore or maintain functional ability, improve body composition, and optimize performance in any activity. This shift demands a better understanding of exercise prescription in order to produce optimal results and to avoid side effects.

Exercise can be understood as a stimulus to your body, similar to a drug. Dosage is important. The right amount of the right type at the right time will produce the best effect. Simply because something “works” does not mean you should take as much of it as possible. In order for exercise to be effective over time, it must be challenging, and it must be progressive. Strength training allows these variables to adjusted with a great deal of precision. If something is going to be challenging – particularly if your intention is to improve your health – it is imperative that it be performed within safe parameters. This means learning proper form and using controlled movements that reduce unnecessary force and minimize the risk of injury. Unfortunately, these guidelines are too often ignored.

OneUp trainers teach safe and effective strength training that optimizes loading, ensures proper form, and allows adequate recovery. The goal is to strengthen your body so you can perform better in all aspects of your life, rather than to demonstrate risky feats of strength. The best results – from any program – arise from consistent effort over time. To get there, find a trainer who will teach you the middle way: not too much, not too little, but just right.

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

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Prioritize Strength

If you have time to do nothing else, prioritize strength!

I’ve been a trainer for well over a decade now. I’ve performed hundreds of fitness consultations and have instructed thousands of fitness sessions. I’ve had the opportunity and pleasure to meet hundreds of people and hear many different stories, goals, aspirations, fears and challenges regarding people’s health and fitness. What I have come to observe is that, hands down, the most common challenge that our clients face when it comes to staying fit is time and accountability.

We have many clients who are physicians, lawyers, entrepreneurs, accountants, stay at home parents, professors, etc. This usually means long days, long weeks and not much room in their schedules for very much else. In spite of their hectic schedules; and their work and personal life demands they do very well to stick to their one to 2 workouts per week.

Why? Because they value their strength and make it a priority in their week. I am very proud of our client’s commitment to their programs. There are a handful of our clients who’ve been training with us since our opening back in 2005 and an even greater number who’ve been training for around 10 years! That is a pretty great a testament to consistency with an exercise regime!
Of all of the choices in the fitness buffet that are at our disposal, when it comes to improving health I offer one strong suggestion: prioritize your strength. Keeping our muscles healthy as we age is one of, if not the single most important risk factor for ‘all-cause mortality’.

What does that mean in lay terms? If you are strength training regularly you are less likely to die from anything; from any disease, condition or accident!

The stronger you are and the better the quality of muscle you have, the more of a buffer you give yourself to protect against the effects of aging; the better you can perform at your sports and activities (even if you only get out for a round of golf once per month); and the more freedom you will have for the important things you enjoy like spending time with loved ones and engaging in hobbies, etc.

A properly performed, strength training workout doesn’t have to take any longer than 15-30 minutes for it to have a positive impact on your health. Even if you only do it once per week. And there is plenty of literature to back that claim in addition to our 13 years of anecdotal evidence.

Rev up your metabolism, build strong bones and muscles, feel energized and powerful, build a healthy mind, save yourself (a lot) of time, and get on with living!

Prioritize strength.

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

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Staying fit through the summer – Do you still need your regular workouts?

Spring is here, and summer is in the air; the days are getting longer and the night is full of the sound of chirping frogs (my absolute favourite thing to fall asleep to). We now have the opportunity to enjoy more outdoor activities like golf, hiking, biking, tennis, etc.

What I want to remind everyone of is the difference between activity and exercise. Just because we become more active during the summer months doesn’t mean that those activities can replace proper exercise, namely, resistance training.

Don’t get me wrong, activity has plenty of health benefits, and we should aim to have some level activity every day.

Exercise on the other hand, by definition, is hard, dedicated work on all of the major muscle groups in your body, leaving them significantly fatigued at the end of a workout. This workout will illicit significant positive changes that improve both your fitness and your health.

Keeping up your resistance training during the summer weeks (as little as one hard session every 7 days) will keep your fitness levels at their peak, improving performance in whatever activity you like to do. It will also help to prevent injuries during your activities; and dramatically improve and sustain your strength and stamina.

We encourage everyone to keep up this practice in spite of the nice weather for the reasons stated above. The biggest challenge of course is fitting it in amongst the other things atop your schedule. This challenge is not so daunting when you stop to consider that you really only need to dedicate 20-60 minutes per week to it. Even one 20-minute session can help you to maintain your strength and stamina that you’ve already worked so hard to obtain over the winter months.

Spring is here, and summer is in the air; the days are getting longer and the night is full of the sound of chirping frogs (my absolute favourite thing to fall asleep to). We now have the opportunity to enjoy more outdoor activities like golf, hiking, biking, tennis, etc.

What I want to remind everyone of is the difference between activity and exercise. Just because we become more active during the summer months doesn’t mean that those activities can replace proper exercise, namely, resistance training.

Don’t get me wrong, activity has plenty of health benefits, and we should aim to have some level activity every day.

Exercise on the other hand, by definition, is hard, dedicated work on all of the major muscle groups in your body, leaving them significantly fatigued at the end of a workout. This workout will illicit significant positive changes that improve both your fitness and your health.

Keeping up your resistance training during the summer weeks (as little as one hard session every 7 days) will keep your fitness levels at their peak, improving performance in whatever activity you like to do. It will also help to prevent injuries during your activities; and dramatically improve and sustain your strength and stamina.

We encourage everyone to keep up this practice in spite of the nice weather for the reasons stated above. The biggest challenge of course is fitting it in amongst the other things atop your schedule. This challenge is not so daunting when you stop to consider that you really only need to dedicate 20-60 minutes per week to it. Even one 20-minute session can help you to maintain your strength and stamina that you’ve already worked so hard to obtain over the winter months.

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

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Striving To Win The Best Of Halifax In Our Categories But We Need Your Help.

We are once again striving to win the Best Of Halifax in our categories but we can’t do it without your help.

Here are the details:

Voting is done in TWO stages:

Tara Patriquin has been voted in the top 3 for 6 years in a row for Best Massage Therapist

Other categories we can shoot for:

All three categories can be found in the “health” section of the voting, here:
https://bestofhalifax.com/#//

This year they are asking “why do you think they’re the best”… so you can include some suggested buzz words like “science based”, “effective”, “compassionate care” and other words that you think best describe me/my massages, and the One Up team and their services.

Voters have to enter their email address and full name on their FIRST nomination in order to register. After that they can continue through the categories to nominate as many other people as they want in other sections.

Bottom line is we want to encourage you to have your say and help promote/boast our awesome team!

Vote Here

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

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Career Opportunity – Personal Trainer

Career opportunity at OneUp Fitness!

We are looking for a candidate who is passionate about health and fitness to help grow our team! A degree in the exercise sciences is encouraged but not mandatory for application.

This is a fantastic opportunity for individuals looking for a career as a fitness and health professional. You will be paid for training, and will receive a certification in high intensity strength training.

This is a full-time, permanent position. We offer top of market compensation for trainers and there are options for health benefits as well. We have 2 locations, one in downtown Halifax, the other off of the Hammonds plains road in Bedford. We are looking for someone with the flexibility to travel and work at both locations.

A passionate, hard working professional who takes their own health, nutrition and fitness seriously is a must. Our trainers are experts in safe, science based, one on one personal resistance training. We develop close and lasting relationships with our clients and do everything we can to help them get strong, fit and healthy with our unique approach to exercise.

We offer a friendly, professional and positive environment to work, grow and learn as an individual and as a professional.

If you are interested in learning more, please contact Matt, the fitness team lead. We look forward to hearing from you!

Matt Mombourquette, B.Sc.Kin,

Owner / HITuni certified personal trainer / Lifestyle coach

Job Type: Full-time
1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

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Why Work With A One Up Kinesiologist/Personal Trainer?

Here is what we hear people saying: “Why would I spend the money to work with one of our Kinesiologist/Personal Trainer when I could just go to the gym and work out on my own? It can’t be that hard to figure out, can it?”

The benefits of working one on one with a Kinesiologist are plenty. The first and most important benefit is reducing the risk of injury. Many people start lifting the wrong weight or with the wrong technique/form and end up injuring themselves in the process. Working with someone who understands body mechanics can get you started properly and keep you progressing without injury.

When your workouts are customized for you, you will see benefits from increased strength, stamina and performance; to decreased pain symptoms, increased mobility and injury prevention; working one on one with a Kinesiologist is certainly a more strategic and beneficial approach to improving your health & fitness compared to simply buying a gym membership and attempting to figure it out for yourself.

In addition, training with one of our Kinesiologists will ensure that you are preserving your muscle mass and bone density as you age. We now know, without a question of a doubt, that preserving muscle mass is essential to sustaining your physical well-being as you age; as well as helping to prevent diseases such as Osteoporosis, cardiovascular disease, cancer and depression.

When working with a Kinesiologist at our studio you can rest assure that you will have a safe and productive workout that is tailored specifically to your needs, goals and preferences. The process of getting strong and fit at our studio requires nothing more than 2 twenty-minute workouts per week; and in some cases, may only require one workout per week, with remarkable results in as little as 6 weeks of training.

If you are currently a client, you’re already aware of the vast benefits in such a short period of time. If you aren’t currently engaged in our resistance exercise program on a weekly basis you should strongly consider it. Contact our office now for more information on how you can get started on building your strength, fitness and health.

Bonus! Your insurance may provide coverage

This year the trainers at OneUp Fitness are obtaining affiliate memberships to the Canadian Kinesiology Alliance (CKA). This means that you may be able to submit your receipts for fitness sessions and packages to your insurance companies for reimbursement. Contact your insurance provider to determine if you are eligible and ensure you inform them that your trainer / Kinesiologist is affiliated with the CKA. They may require our affiliate number for submission. Contact our admin team or email Matt directly at [email protected] to get more information.

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

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Bedford

Halifax

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