Monthly Archives

September 2017

Healthy Aging Series: Don’t Let an Injury Slow Down your Workouts

By | Interesting Articles


Is your stiff knee or sore shoulder limiting your workout? If you are over the age of 65 and living in Ontario you have free access to physiotherapy in the community. There publicly funded clinics that offer episodic care free to those under the age of 19 and over the age of 65. All you require is a script from your doctor. The listing of publicly funded clinics can be found at College of Physiotherapists of Ontario. Look under patients, then Government Funded (OHIP)- physio, then find clinic locations to find the clinic in your community.

A physiotherapist is an autonomous regulated healthcare professional who works under the protected title of “physiotherapist” who can diagnose, treat, and provide prognosis and rehabilitation for a variety of ailments and medical conditions. They work in a variety of settings including but not exclusively to hospitals, schools, long-term care facilities, private clinics and primary health care. They provide client-centered healthcare service wherein the client’s goals, expectations, needs, and abilities are the focus of all interventions. Check out more information about what physiotherapists can do to improve your health at the Canadian Physiotherapy Association or the Ontario Physiotherapy Association. #PhysioHelpsLives,

This blog article was written by Laura Doyle, a Physiotherapist at McMaster University Family Medicine. She’s a member at Momentum Fitness and an active member of our community.

No-Bake Pumpkin Spice Energy Bars

By | Interesting Articles

If you’re anything like us and embrace the pumpkin spice season, you will love these energy bars! They’re the perfect big, filling energy bar for on-the-go breakfast or a post-workout snack. In total, they clock in at just over 300 calories per bar, packed with tons of protein and healthy fats. Alternatively, you can cut the energy bars into 4 little pieces for a smaller bite-size snack. They’re quick and easy to make, and are the perfect fall snack for all the pumpkin spice lovers out there!

No-Bake Pumpkin Spice Energy Bars

Prep time: 10 minutes

Serves: 7 bars or 28 bites


  • Dates
  • Walnuts
  • Almonds
  • Peanuts (or cashews) unsalted
  • Maple syrup
  • Pumpkin puree
  • Pumpkin Spice

You will need:

  • Measuring cup
  • Measuring spoons
  • Food processor
  • Parchment paper
  • Bread pan
  • Spatula
  • Knife


8 ounces dates (I used 1 package of Dole dates)
3/4 cup walnuts
3/4 cup peanuts (or cashews)
2 tablespoons maple syrup
3/4 cup almonds
2 tablespoons plain pumpkin puree
1 heaping tablespoon pumpkin pie spice


Place all ingredients in a food processor and pulse until the mixture is well combined, but there are still some chunks of nuts.  It should look like this picture:

In a bread pan lined with parchment paper, spread the mixture and press it down firmly with a spatula.  Once finished, pull the whole mixture out of the pan and cut into bars or bites of your desired size.  






This recipe was originally found on Happy Healthy Mama

Nicole Mastroieni Member of the Month

By | Interesting Articles

Congratulations to our Member of the Month for September, Nicole Mastroieni!

Nicole has been a member at Momentum since May 2016 and has shown a huge level of dedication since the first day she walked in the doors.

When she joined Momentum, Nicole was working at the Hamilton Spectator and came to class with two of her friends from work. Not only did her friends help motivate her to come to class, but it was also pretty hard to pass up on a workout when Momentum was conveniently located less than 350 meters from her work. Nowadays, she drives over 30km just to make it to class on time after work!

In the past year, Nicole has changed jobs and started a new career in Stoney Creek, purchased her own condo, and has still managed to come to classes 5-6 days a week, every week! She’s committed to achieving her fitness goals, and she truly won’t let anything stand in her way.

Like many of us, motivation has been one of Nicole’s biggest barriers to exercising. That’s why she finds the classes to be really helpful at keeping her on track with her fitness goals.


“Physically signing up for a class and being accountable to the Coaches here really helps to keep you motivated. I’ve made friends here, I actually enjoy the workout, and Coach Brian is really great at building energy during class. On top of that, seeing the results has been the most motivating thing. I genuinely enjoy going to the gym now.”

Nicole is the type of person who takes the extra step and goes the extra mile during her workouts. She sees the changes and the impact that physical activity has on her life, and she gives it 100% effort – she’s a total powerhouse!


“My goal is to be my healthiest self, and Momentum has impacted everything with that. I feel happier all the time and I have a lot more energy. If I ever have a bad day I’ll come to the gym and immediately feel better, and that feeling lasts the rest of the night!”

Nicole was a connector for the 2017 Climb for Cancer and all of its donated food through Longo’s Canada. She’ll do anything she can to support the Momentum community, and that includes the annual Climb. You’ll be able to find Nicole hustling up and down the stairs at Tim Horton’s Field on October 11th at the Pop Up Climb for Cancer. With her best friends in tow, you’ll want to keep an eye out for her power crew as they step in front of cancer!

Nicole has brought 3 new friends to classes this year and continues to promote Momentum everywhere she goes. We can almost guarantee that other class members would recognize Nicole for her dedication this year.


After attending almost daily classes for over a year, you can count on some solid advice from Nicole. “One piece of advice for a new member is to not feel self-conscious when you come here. I felt self-conscious at the last few gyms I was at, but the culture at Momentum is completely different. You can talk to anyone in the class – everyone will help you and they’re really happy to help you. The members are so friendly here and everyone is at a different level or pace. The coaches are so welcoming and will explain everything to you. It’s a space where you can feel completely comfortable and build confidence through fitness. Plus, there’s always something going on to make you want to keep coming back. The fact that I’m still coming here says a lot about the impact that Momentum has had on me.”

Congratulations again to Nicole for being our Member of the Month for September! Thank you for sharing your story with us!


If you felt inspired by Nicole’s story and experience in class, please get in touch and we’ll be happy to get you started on your own fitness journey.

Best Places to Exercise in Hamilton

By | Interesting Articles

With the weather starting to cool down and the leaves beginning to change, it’s the perfect season to be exercising outdoors at some of Hamilton’s top fitness spots. In Hamilton, we’re lucky to have waterfront access as well as escarpment trails and natural surroundings. Our city is the perfect blend of urban and rural, combining inner-city fitness with exercise opportunities off the beaten path. These hidden (and not so hidden) gems make Hamilton the best place to exercise outdoors. Whether you’re training for an ultramarathon or enjoying a scenic day with the family, we promise you’ll enjoy exploring these top fitness spots.

  1. Bayfront Park

Bayfront Park offers a number of features that are perfect for fitness and exercise. The wide paved pathway provides the perfect opportunity to run, walk, jog, bike or rollerblade the scenic waterfront and enjoy the views of the surrounding harbor area. The Hamilton Waterfront Trail and the Hamilton Beach Trail are expanded trail systems that allow easy access from Cootes Paradise to the Red Hill Valley. There are easy routes for you to take that are perfect for the whole family to enjoy! QR code exercises are marked along the trail, encouraging people to take a step beyond their walk/run/cycle and incorporate some body strength training into their day as well.

The empty fields of green lend themselves out for the perfect game of ultimate frisbee or a pick-up game of ball. So, next time you’re looking for plans on a Saturday in the fall, gather some friends for a game of touch football down at Bayfront Park. We promise it won’t disappoint.

  1. Bruce Trail

The Bruce Trail is a hiking trail that goes from the Niagara River to the tip of Tobermory. The main trail is over 890km long and there are over 400km of associated side trails – many of which can be found in Hamilton. The Trail travels through Hamilton from the west end to the east end, passing many waterfalls en route. It connects the Dundas Valley trail system, Radial Trail, Escarpment Rail Trail, and King’s Forest Trail.

Right now, Coach Ubaldo is in the process of hiking the Bruce Trail end to end. When he’s not coaching, he heads out to a new destination along the trail and hikes as many kilometres as he can.

“You can hike the Bruce Trail through Hamilton in a weekend,” says Ubaldo. “My biggest piece of advice is to follow the blazes. The Trail is always marked with white or blue blazes, which help to keep you on the right path.”


“Always bring enough water and food to keep you hydrated and fueled for the day. Even though you’re hiking the Bruce Trail in Hamilton, you’ll often go hours without quick access to food or water. Lastly, make sure you have the right hiking gear – your feet will thank you later, trust me. I suggest a great pair of hiking boots and socks, as well as a good walking stick.”

Follow Ubaldo on Instagram to stay updated on his Bruce Trail adventures and tips!

  1. Escarpment Stairs

Hamilton is home to 5 sets of city-built stairs that travel up the escarpment. They’re located in high-traffic areas to serve the community both for commuting as well as exercising. Most of the escarpment stairs have bicycle tire troughs to help cyclists transport their bike up or down the escarpment rather easily. Each set of stairs range in size (lanes), number of stairs, incline, and difficulty level. We tested them all out and did our counting to rate the level of difficulty for each set.


Stairs Number of Steps Lanes

Difficulty Level


289 Two  3 / 5


326 One  2 / 5

James St

227 One 2 / 5


498 One  5 / 5


387 Two

4 / 5

Bonus: Uli Stairs 305 Stone path, handmade

2 / 5


If you’re looking for a great stair workout, you can join Coach Darren’s Climb Club at the Kenilworth Stairs on Wednesdays at 6:45pm. Located close to our Ottawa Street location, it’s a great opportunity to get connected to our other members in the east end while enjoying a heart pumping sweat session.

  1. Rail Trail

The Escarpment Rail Trail is a 32km trail developed on an abandoned CN line used by dog walkers, runners, cyclists and the like. The trail goes from above the escarpment near Albion Falls, down to the lower city ending in Corktown Park. The trail offers beautiful views of the lower city and the Niagara Escarpment. The Hamilton Region developed the old CN line into a pedestrian and bicycle trail back in the 90’s, and it’s been incredibly popular ever since. With a combination of gravel and paved surface, the Rail Trail is the perfect place to train for longer runs or walks in preparation for a fall race.

  1. Hamilton Conservation Areas

Hamilton’s conservation areas make it easy for new explorers and avid adventurers alike to access the city’s stunning natural landscapes. Hamilton boasts 14 conservation areas with beach front views, grassy knolls, waterfalls and spectacular trails for hiking, biking, geocaching and horseback riding.

If you’re looking for a place to do it all, then Christie Lake is the place to be! While you’re there, you can swim, fish, hike, paddle, picnic and even play a round of disc golf! During the winter, get involved in skiing, snowshoeing or even ice climbing at a local Conservation Area. Any takers?

  1. Waterfalls

We’re very lucky to live in the Waterfall Capital of the World. With over one hundred waterfalls just minutes from the downtown core, Hamilton is believed to have the highest number of waterfalls of any urban area of its size. Some of the more popular waterfalls are Albion Falls, Sherman Falls, Tiffany Falls, Websters Falls, Tews Falls, Devil’s Punchbowl Falls and Chedoke Falls.

If you’re looking for the perfect activity day that includes a hike to a waterfall, we recommend visiting the Chedoke Falls. Located along the Chedoke Radial Trail (which links to the Rail Trail and is part of the Bruce Trail) it’s next to the Chedoke Stairs and it’s the perfect place to spend an action-packed day filled with adventure and exploration.

It’s good to note that the Chedoke Falls include an upper and lower set of falls. From the bottom, you can access the falls from the Chedoke Civic Golf Course. From the parking lot at the golf course, follow the Chedoke Radial Trail to the most easterly ravine on the east side of the golf course, then follow this ravine upstream for several hundred metres. There is no trail and you’ll need waterproof boots. You’ll pass both Lower Chedoke Falls and Denlow Falls before you reach Chedoke Falls, but the view is worth the trek.

  1. Tim Horton’s Stadium

Not only is Tim Horton’s Field home to the Hamilton Tiger Cats, it’s also home to a number of community health and fitness initiatives for people of all ages and fitness levels. Both annual and regular weekly events are held at the Stadium. However, they all share a common goal of empowering people to live a healthy and active lifestyle.

We’re active supporters of the Climb for Cancer, which is at Tim Horton’s Field each year in May. It brings thousands of people together to step in front of cancer. The money raised from the Climb goes towards the Juravinski Hospital and Cancer Centre, and 2018 will be their million-dollar year. The Pop Up Climb for Cancer will be on October 11, 2017 at 6:30pm. Registration for the Pop Up Climb can be made here.

There are a number of other activities for people to participate in, in addition to the annual health and fitness events that are held at Tim Horton’s Field. The City of Hamilton sponsors free fitness programming at the field including Hip Hop, Yoga, SportsBlast, Cardio Dance, and more. Registration is open to the community, and drop-ins are welcome. With all of these activities, there’s never a dull moment at Tim Horton’s Field!

This is only a list of our top 7 places to exercise in Hamilton, but the opportunities to populate this list are endless. We encourage you to explore the city and check off each item from this list. Over time, you’ll slowly begin to make a list of your own favourite spots to exercise in Hamilton. We’d love to hear what you come up with!