Monthly Archives

February 2017

Highlighting Achievements: Brian’s Reflections

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For me, February is always a month for reflection. Reflecting on the past year, as well as the start of the new year. It’s a chance to look back on how far you’ve come, as well as the little milestones you’re making towards achieving your new goals for the year.

I find that I’m especially reflecting on the success and achievements of our community after the 40 Under 40 Business Achievement Awards. Last Wednesday, I looked around at a room of young professionals, eager to break down barriers in order to make our community a better place to live, work and play. That’s when it truly struck me – the Business Achievement Awards ultimately celebrates the work of 40 people coming together as one body for one purpose.

Hamilton is a unique city – we all know this. It’s a city where you can make something out of nothing and your wildest dreams can become a reality, all thanks to a support system that couldn’t be found anywhere else. It’s filled to the brim with risk, collaboration, and success. It’s a place where professionals celebrate the success of their competitors, and newcomers are welcome.

This year, Momentum Fitness will be celebrating our 6th year in business, and in March we’re opening up our 4th location on Ottawa Street. None of this would be made possible without the support we’ve received from the Hamilton community, from Dundas to Stoney Creek and everywhere in between. Along this wild journey, we’ve seen our members work towards achieving their fitness goals – all of whom have made an impact on us. Our goal at Momentum is to make Hamilton the healthiest city in Canada, and thanks to the collaboration of many others, we’re getting closer to that goal every day.

Eleven years ago I founded the Hamilton Climb for Cancer in support of the Juravinski Hospital and Cancer Centre which has raised over $700,000.  Each May, the Climb brings thousands of people together to step in front of cancer and get as many people active as possible. Each May, I stand at the bottom of the stairs and watch everyone climbing together for one goal, one purpose – and that’s what fuels me. We have this amazing platform of activity, energy and team vibrancy; I see it annually at the Climb, I see it every day at Momentum Fitness, and I saw it at the 40 Under 40 Business Achievement Awards.

When I looked around the room at the Award ceremony, I saw all kinds of young professionals, from doctors and accountants to retailers and marketers. Our common goal was to make Hamilton a happier, healthier, better place for us all. Together, with the support of our networks, we can successfully say that we’re making that happen, one step at a time.

I’d like to thank all of you, along with the Business Link Hamilton for awarding me with the 40 Under 40 Business Achievement Award, as well as the award for Best in Class. It’s all of you who have made my wildest dreams a reality in Hamilton, and I’m truly grateful for your support.

Together, let’s all make Hamilton the healthiest city in Canada.

  • Brian Humphrey, Partner & Coach

Top 5 Fitness Barriers

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We understand that sometimes completing your workout or making it to the gym can be a bit of a struggle. Fitness barriers are issues that everyone faces at some point or another.

One of the questions we ask during our orientation meeting with members is, “What do you see as a barrier to your fitness?” From the feedback we get, we’ve come up with the top 5 fitness barriers, and offer some tips on how to break through them.


One of the most common fitness barriers is fitting your workout into your busy schedule. We get it, you’re a busy person and you have a lot on the go! Having priorities like work, family, school and everything in between can make it hard to fit in your exercise. However, even with a busy schedule, it’s important that you schedule time for daily physical activity. Whether that means taking a walk on your lunch break, climbing the escarpment stairs in the evening, or waking up an hour early to go to the gym in the morning, carve that time out in your schedule to get active during the day. Consider your workout as an important meeting that you schedule with yourself – bosses don’t cancel.


The fear of looking clueless and not knowing what to do at the gym can be a huge barrier for some people. This is particularly common among those who are new to working out, but it can happen to the old pros too. They say that knowledge is power, and we want to empower our members with the knowledge they need to reach their fitness goals. This is why we take the time to educate all of our members on each piece of equipment and instruct them on how to properly complete each exercise. The tailored workouts that we provide to every member helps to set them on the right path to success.


It’s important to stay motivated and keep your head in the game with your workout routine. However, staying motivated can sometimes be easier said than done. The weather, personal life, lack of energy or even a Netflix binge can all affect our motivation to get out the door and exercise. We suggest making a few simple commitments so that you follow through on your workout. By registering for a weekly fitness class, making an appointment with a trainer or bringing a workout buddy with you to the gym, you’ll be more likely to honor your commitment to your workout. And if none of that works, buying new workout shoes to get you motivated always seems to do the trick!


Not having access to the proper equipment can also create a barrier to your fitness. When it comes down to it though, all you need is a little bit of space, an established workout routine and some proper gear. In the warmer weather, take advantage of the outdoors by going for a jog around the Bayfront or taking a hike in the Dundas Conservation Area. The important thing to remember is to take advantage of all the amazing fitness assets that Hamilton has to offer.


Sometimes by the end of the workday, people are simply too tired to make it to the gym, and in the mornings, the snooze button is way too tempting to ignore. Fighting the temptation to rest rather than exercise is a battle we all struggle with. Sometimes it’s easier to say, “I’m too tired” and skip the workout.  However, it’s been found that falling asleep and waking up at regular times can improve your overall energy. It’s also true that waking up early in the morning to get your workout in has many benefits compared to working out in the evening or the afternoon. These advantages include boosting your metabolism, improving your physical and mental energy, and helping improve your quality of sleep.

We challenge you to think about your fitness barriers and use some of the tips we provided to overcome them. Every step you take towards achieving your goal is worth celebrating!

Redefining ‘Fit’

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As a fitness Coach, people often tell me that they want to be fit, but you have to ask yourself, what does ‘fit’ really mean?

In our society, the definition of ‘fit’ has a more superficial meaning to it, thanks to beauty standards passed on through social media and mainstream media. Being fit is often thought of as seeing the right numbers on the scales and tape measures, or looking a certain way. This skewed vision of ‘fit’ tends to come hand in hand with weight loss, but unfortunately, weight loss typically comes from a negative place, like shaming or misinformation. Not to mention, weight loss can also be a never ending cycle of highs and lows with unfulfilling results.

So I’m thinking, what if we shifted our perspective on this to the true definition of ‘fit’: to be in good physical condition and good health.

Examples of this are to be free of sickness and disease; getting through daily tasks with ease and having energy to do more; keeping up with your kids and/or grandkids; eating well and incorporating regular activity into your daily routine; not being limited to do things or live your bucket list because of health or physical condition. I could go on and on…

Everyone has something they’d like to change about themselves, but comparing yourself to others won’t get you very far. Learn to love yourself for who you are. I recommend choosing 5 things you love about yourself and spend time every day being grateful for those qualities and attributions. Besides, loving yourself is much more sustainable and joyful than weight loss could ever be!

I’m encouraging you to focus less on how society wants you to look, and instead lead a life full of self-care and health. Scratch dieting and live a healthy lifestyle; fuelling your body with healthy meals, getting into a regular exercise routine and focusing on body movement is the best preventative medicine for so many diseases and health conditions.

So the next time you think of ‘fit’, I urge you to think about striving for health instead of perceiving it as beauty. When it comes down to it, it’s not about the size of your body, but the size of the life you’re creating.

  • Coach Tyler