Monthly Archives

October 2017

Healthy Aging Series: Primary Vs. Secondary Aging

By | Interesting Articles

Primary Aging

Primary aging is the gradual – and presently inevitable – process of bodily deterioration that takes place throughout life. It leads to slowed movements, fading vision, impaired hearing, reduced ability to adapt to stress, decreased resistance to infections, and so forth. It is like getting the grey hair wither you want it or not.

Secondary Aging

This is the processes result from disease and poor health practices (e.g. no exercise, smoking, excess fat and other forms of self-damage) and are often preventable, whether through lifestyle choice or modern medicine. Diseases like high blood pressure, diabetes and coronary artery disease do not have to happen to everyone because they age, more because they choose unhealthy life style practices which leads to the development of those diseases.

Nothing has been demonstrated to slow or reverse the primary aging process in humans; instead, the factors that are known to affect longevity do so by their influence on disease development, which is part of secondary aging. Preventive strategies against secondary aging maintain health and functional capacity, rather than extending, the survival curve.

So being physically active leads to healthy longer lives and influence the secondary aging processes more than primary aging. Exercise is the fountain of youth! Being physically active is one way to slow and reverse secondary aging. The CBC series Myth or Science- Quest for Perfection asks interesting questions related to aging and exercise and follows them up with science to prove that Exercise is the Fountain of Youth.


Article Written by Laura Doyle, Registered Physiotherapist BHSc (PT), B.Ed., B. KIN

As a registered physiotherapist, Laura works at McMaster Family Practice. She sees patients while promoting healthy living and aging along acute and chronic health conditions. Laura is a Member of the Momentum community who makes time at lunch to workout. She is passionate about moving every day to maximize function and fitness throughout the lifespan.

Ange Labelle Member of the Month

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Congratulations to Ange Labelle, our Member of the Month for October!

Ange has been a member at Momentum for a year and a half. Her journey since joining Momentum has been a story of triumphs, major loss, and huge gains.

Ange joined Momentum with one major goal in mind – to lose weight. “My weight loss journey has been a bit of a rollercoaster ride my whole life. I lost a lot of weight about 10 years ago and didn’t maintain it. Then once I got into my 30s, I felt like I wasn’t living my best life. I needed to live a better life, and live one that made me happy.”

Ange trains with Coach Cole 3 times a week and works out 6 days a week. Throughout the summer, she joined us for outdoor TRX classes and brought tons of friends from work with her. She is a member of the office wellness committee where she works at a bank, and has become an inspiration to many people.

Her key? Consistency and accountability.

“Going to the gym is just a regular part of my life now. It’s like work; I go to work every day, I know what time I’m going, I know what I’m going to do, and I don’t question it. For me, working out is like a really fun version of work. I go to the gym almost every day, I know what time I’m going, I know what I’m going to do, and I actually do it. It’s scheduled and I make it. I tell my husband that I’m going to the gym, my friends know, my coworkers know, everyone knows. I say it out loud to people so that I feel accountable.”

Ange has a no excuse policy and gets her workout no matter what. It’s a priority in her life, and the results really show.

Weight loss

Ange has lost almost 100 pounds this year, and the woman is hella strong! You should see her lift! “When I first started working out with Cole, I wasn’t that serious about my weight loss goals. Finally, I decided to make a serious commitment in January. I was really tired of feeling lethargic and not feeling like I was living my best life.”

Ange originally described her weight loss journey as a rollercoaster ride. After months and months of hard work, consistency, and dedication, she has earned the rewards and is living a happier, healthier life. So, it was fitting that she celebrated at Wonderland where she comfortably was able to sit in all of the rides and soar through the skies in exaltation. We could only imagine the smile on her face that whole day! Her trip to Wonderland was a success in many, many ways.


Now, her goals are less about weight and are focused more on her fitness level. She wants to lift heavier things, run longer, and feel better overall. “It’s important for me to make goals that revolve around things that actually affect my life, rather than just a number on a scale. I want to be able to push myself and always be better than yesterday.”


When I asked Ange about the impact that Momentum has had on her life, her eyes filled up with tears as she said, “Everything. Everything. It really did change my life. Cole changed everything.” I honestly don’t think there was a dry eye in the room as we saw her overcome with gratitude.

Ange credits Cole and Momentum for changing her life, but really, she should credit herself. It’s she who comes in the door every day. It’s her will and her self-love that got her started. She made the decision to start this journey. She told herself that she’s going to change and be healthier and happier. She’s the one putting in 100% of the effort to make the difference in her life, and impact others by sharing her journey.


Ange’s advice to other people who aren’t sure about joining a gym is to just take the first step in. “Don’t be intimidated – Momentum isn’t one of those big box places. Everyone who works here cares. They all go out of their way to know who you are, know your name, introduce you to people. It really feels like a community here.”

“Because it’s changed my life I want to be able to help other people have the same or similar experience as me. I can’t facilitate the same change that Cole did for me, but I can get them to the door, and maybe that would be enough to take the first step in their own fitness journey.”

There’s a whole crew of people at Momentum thanks to Ange and the change that she wants to see in other people’s lives. “I think that when other people see my results, it really helps to motivate them. When you see other people committed, it helps you to believe that you can do that too. When other people see me being committed, I hope that it makes them realize that they can make the same changes in their life, too.”

Thank you for sharing your story and your journey with us, Ange! And congratulations again on being our Member of the Month!

11 Tips for Waking Up Earlier to Workout

By | Interesting Articles

11 Tips for Waking Up Earlier to Workout


1. Hit the pillow early

Okay, first things first, you’ll need to go to bed early in order to wake up early and feel well rested. Turn off electronics 45 minutes before bed, dim the lights, do 15 minutes of evening stretches, read a book, wash your face and brush your teeth. Setting a good bedtime routine at a good hour will not only help your sleep, but it’ll also help you wake up feeling refreshed in the mornings.

2. Keep the alarm away from your bed.

Doing this means that you will actually have to get up and out of bed in order to shut it off. Even better than that, you can set more than one alarm. Setting multiple alarms close together (10-12 minutes apart) will ensure that you won’t fall back into R.E.M sleep, and it’ll be easier to wake up. You can also get alarms that vibrate if you need that extra bit of sensory prompting to get you up and out of bed.

3. Use an app

There are apps specifically designed to help you wake up during the lightest part of your R.E.M cycle which will help you feel more rested and make it easier to wake up. We particularly like Sleep Cycle Alarm Clock. Using your smartphone’s built-in accelerometer, Sleep Cycle monitors your movement while you sleep. The app can differentiate between deep sleep and light sleep. It helps users wake up in their lightest sleep phase when they will feel naturally rested. Sleep Cycle comes with 15 alarm melodies and a customizable wake-up window, ranging from instant to 90 minutes.

4. Flip a switch

Try using your parent’s age-old trick of turning on a blinding light as soon as the alarm goes off. It may have been the worst, but remember how well it used to work? There’s nothing more startling to the senses than hearing that alarm go off, following by a flick of the switch. We promise it’ll help you reach for that first cup of coffee rather than the covers.

5. Warm up the room

With fall upon us, we’re ready to brace ourselves for those cool early mornings. Luckily, there are thermostats that you can set to warm up the house before you get out of bed. Rather than tucking right back under those warm covers, try setting the heat to 23 degrees – ready for when you get up.  It will make it much easier to get up and embrace the morning.  Hot coffee helps too!

6. Have breakfast ready and waiting

When you’re looking at a 5:30am wake up call, the last thing you want to do is wake up feeling hangry and have to stand around prepping a meal. It’s best practice to have your breakfast ready and waiting for your wakeup call. Try the recipes for these Easy Overnight Oats, Apple Cinnamon Breakfast Cookies, or No-Bake Pumpkin Spice Energy Bars to nourish your body in the morning. They’re quick, easy, and oh-so delicious!

7. Make it a habit

You need to turn your life goals into daily habits. A routine is something you do every day without fail, so that eventually, like brushing your teeth or putting on your seatbelt, you do it without conscious thought. Just as investments compound over time, so do our daily actions. So taking this into account, your goal is to become a morning workout person. That’s great! Implementing these daily habits of going to bed early, setting multiple alarms, turning on a light, or having breakfast ready will all create a Compound Effect. A compound effect is the principle of reaping huge rewards from a series of small, smart choices. Success is earned in the moment to moment decisions that in themselves make no visible difference whatsoever, but the accumulated compounding effect is profound.

8. Have a group you can’t let down

Find a good group to workout with by gathering some friends or finding a small group training class to motivate you. While you might not always want to go to the workout, you’ll probably always want to see your workout buddies. Not to mention, if you sign up for a class and don’t provide enough cancelation notice, you’ll get charged for the class. Which means that that last minute decision to hit the snooze button isn’t really an option. Momentum has early morning small group training classes to get you up and moving. Check out the schedule and sign-up here.

9. Pack your bag

Check to see what the morning workout will be and pack your bag accordingly. Packing and choosing the right workout gear in advance is essential to getting up and out the door early. When I pack my bag the night before, I include an extra plastic bag for sweaty clothes and my second stash of toiletries, so I never forget deodorant or quick-cleansing wipes for low-intensity workouts. I make sure that I remember my water bottle, gym shoes and earphones. When I know I’m going to go hard during my workout, I pack a towel and change of clothes so I can shower at the gym.

10. Pick your tunes

I always have an excellent playlist to motivate me first thing in the morning, during my commute to the gym, and during my workout. This playlist screams “Good morning, sunshine!” with its upbeat, high-energy songs. Momentum creates playlists in Apple Music for you to listen to and share with friends. For me, music dictates the way I move and the intensity in which I move. It helps to put a pep in my step on those early mornings when I need a boost of energy.

11. Do it no matter what. No excuses!

It’s all about consistency. Schedule your workout as if it’s an important meeting with yourself. You would never cancel a meeting last minute simply because you felt like hitting the snooze button. Treat yourself with the same amount of respect as you would with any other person, and you’ll reap the rewards. Even if you’re not feeling the workout that day, if you just get up and go through the motions, you’ll feel much better for it. Use these tips list to eliminate the barriers (and the excuses) for an early morning workout so you do it, no matter what.