10 Things That Transformed My Health… And Life

Health Comes First Whether your goal is fat loss, muscle gain, strength or injury recovery, success starts with being healthy. As simple as that sounds, the unfortunate reality is that most people have no idea how to be healthy. Health isn’t just about working out and eating better . While those are important, they’re part of a bigger picture. True health requires a broader approach - one that goes beyond just hitting the gym or following a “healthy” diet. Think of health like a car with 5 gears: 1st gear – You work out 2nd gear – You work out and eat well But to shift into 5th gear, where real transformation happens, you need to focus on all 5 Pillars of Health These 5 pillars are so simple yet overlooked because modern life is filled with distractions - and we’re constantly bombarded with quick-fix solutions, trendy fads and marketing gimmicks that promise results overnight. But the truth is, when you implement the foundational principles of the 5 pillars you will achieve 80% of your goals. Without them, you’re stuck in low gear with slow progress and feeling frustrated. The 5 Pillars of Health 1)Mindset & Motivation Everything, even health starts with a thought. How you think determines your actions and whether they serve you or hold you back. For most people starting on a journey to achieve a health goal, it is like a fish out of water. They have no idea how to navigate the challenges - and trust me, a health journey has its share of challenges. You start off optimistic and full of excitement but if you don’t cultivate a strong mental outlook you won’t last. This is why most people don’t reach goals - or if they do, it does not last. THOUGHTS create FEELINGS which create ACTIONS which leads to RESULTS 2)Nutrition & Digestion Many people say they 'eat healthy' but are they eating healthy AND getting results? Unfortunately not… That is because most people do not understand what their body actually needs and even though a specific food could be 'healthy' it may not be healthy for you. Even if you are eating the right things, how is it being digested? Recent research emphasizes the critical role of digestion as the starting point for overall well-being. Digestive health influences not only body composition but also affects mood, energy levels, and even skin health. 3)Movement & Exercise The human body was designed to move. Incorporating movement, whether it be walking, stretching, working out or sport is paramount to overall health. When it comes to movement there are 4 components you must incorporate into your life - 1)Mobility, 2)NEAT (non-exercise active thermogenesis), 3)cardio and 4)strength training. If you only do one of them you are not optimizing your potential. 4)Stress & The Nervous System Stress is highly misunderstood. It is more than just work deadlines, traffic jams and challenging relationships. Stress is anything that takes your body out of equilibrium. That includes inflammatory foods, lack of sleep, digestive stress, alcohol, medications, environmental toxins etc. While most people see stress as something negative, it is meant to make us stronger and more adaptable to the pressures we face. Stress only becomes a problem when there is too much or when our resilience to it has been compromised. 5)Sleep, Rest & Recovery There is so much stress and stimulus in modern life. Even positive ones (like working out or taking a vacation) acts as a stressor that disrupts our equilibrium. To properly respond to the stressors in life, our body requires time to sleep, rest and recover in between. The unfortunate reality for most people is that they are under recovered and over stimulated by stressors. If you are not getting the right quantity or quality of sleep, then you are limiting your energy reservoirs, ability to adapt to stress and ultimately going to struggle reaching your health goals. The New Health Revolution After 20+ years as a personal trainer, I’ve seen countless people struggle to reach their goals - not because they weren’t working hard, but because their 5 Pillars of Health were out of balance. Many believe that grinding it out in the gym a few times a week is enough. But what they don’t realize is that intense workouts are a stress on the body, and without the right support from the other pillars, that stress won’t lead to the results they want. About 10 years ago, I had a realization - I didn’t want to be the kind of trainer who just counts reps while clients stay stuck. My clients wanted real results, and I wanted to help them achieve lasting transformations. That’s when I shifted from being just a personal trainer to becoming a health coach, using the 5 Pillars of Health to create real, sustainable change. This isn’t just a personal shift - it’s an industry-wide transformation, and at Nova Health Club, we’re leading the way. We’ve developed a 12-week program built around the 5 Pillars to help people finally break through and get the results they deserve. Even small improvements in these 5 pillars - mindset, movement, nutrition, stress, and sleep - can create massive changes in your health! But when you truly master them, you become unstoppable. At Nova, we’ve created personalized 12-week programs tailored to your needs within the 5 Pillars: ✅ LeanDads – designed for men ✅ Femme Fusion – designed for women Imagine having a step-by-step blueprint that eliminates guesswork and shows you exactly what to do in each pillar to optimize your body, mind, and performance!? Curious how LeanDads or Femme Fusion can transform your life in just 12 weeks? Click the button below to book a complimentary session with us today!

If The 80/20 Rule is a great concept - especially for beginners. It’s a simple way to ease into better habits and get initial results without feeling overwhelmed. If you apply it to nutrition, it allows some flexibility while encouraging healthier choices most of the time. If your health and fitness is struggling due to unhealthy habits then the 80/20 is a great place to start. However, if you are someone who says they ‘eat healthy’ but not reaching the goal you have in mind then you will want to keep reading… Because the truth is… The 80/20 Rule is a minimum standard, not a lifestyle path to excellence. At some point in your journey, you have to ask yourself: Is this as far as I want to go? The Law of Diminishing Returns For those just starting their health and fitness journey, the 80/20 Rule will create solid progress. But over time, as you level up, the law of diminishing returns kicks in. The closer you get to your goals the more you have to refine your habits to keep seeing results. In other words, what worked initially will only take you so far. If you want great results - whether that’s a leaner physique, higher energy, or peak performance - you can’t stay stuck at 80/20. I believe most people who live by the 80/20 Rule use it as an excuse for not wanting to challenge themselves further. I say that because these people will say things like, “This is a balanced approach,” or “I want to enjoy my wine”. Yet in another conversation, they’ll complain about not seeing the results they want. You can’t have it both ways. Challenge Yourself or Stay Comfortable When push comes to shove, most people are afraid of challenging themselves beyond their comfort zone. There’s a strange phenomenon in the human mindset when it comes to pushing limits in health and fitness - many see it as an impossible challenge reserved for the extreme. Ask a casual runner if they’d ever do a marathon, and they’ll often shut it down with a quick “No way!” The same goes for nutrition - suggest tightening things up beyond the usual 80/20, and you’ll hear excuses like, “I need my wine, bread, and cheese,” or, “I’ll do it when....” The 80/20 Rule, if you’ve been at that level for a while can be quite comfortable yet it is a crutch that is probably holding you back. We see this often with those who practice “cheat days” - a popular reward for six days of ‘being good’ - followed by one day to indulge in low-quality food or excess alcohol. Many of these people want to get in better shape - I know dozens of people who will talk about their health and fitness goals but instead of embracing the next challenge, they seek comfort and ease. Cheat days (20% of the week) may have been a step up from where you started, but now they’re just keeping you stuck in the middle. If you truly value excellence and want to push to a higher level, it’s time to raise your standards. That next level comes with powerful rewards - unshakable energy, razor-sharp focus and a strong, resilient body that makes you unstoppable. And here’s the funny thing about all of this: In business, career growth, and wealth-building, these same people push for excellence—they don’t settle for “good enough.” Even their kids are expected to aim for 90% or higher in school. I’ve never heard a parent say, “80% is fine, just settle for that.” So why do they accept mediocrity when it comes to their health? That’s the phenomenon and mindset we need to bat out of the park! The 80/20 Rule in Practice Let’s break this down a little further using nutrition. You eat three meals a day—that’s 21 meals per week. If you follow an 80/20 approach, that means four of those meals can be lower-quality or “cheat” meals. Think about that: Four entire meals each week that could be pizza or pub food. That’s more than a full day of unhealthy food! For someone coming from a junk-food diet, 80/20 is a huge step forward. But if you’re already there and still striving for more, ask yourself: “Is this getting me where I want to be?” If not, it’s time to raise your standards. People rave about 80/20 like it’s the ultimate solution - yet they also complain about wanting to lose another 10 lbs or get stronger and more fit. You can’t have it both ways. If 80/20 is your comfort zone, then manage your expectations - embrace the stubborn belly fat or fitness level! The Next Level: 90/10 or 95/5 If you value progressions in your health and fitness then put aside the 80/20 mindset and raise your standards. Personally I think the new minimum should be 90/10 - or even 95/5. That means: One or two off-plan meals per week instead of four Focusing on long-term consistency rather than weekly indulgences What do I mean by ‘focusing on long-term consistency rather than weekly indulgences’?’ Rather than thinking of 90/10 as a weekly ratio (a few off plan meals each week), consider stretching it over a longer period of time. I call this ‘extending the gap’. Example: Instead of “cheating” one meal a week, allow yourself to be on track for a solid month or two and then take a week off for vacation. You’ll get far better results this way because your body gets consistent time to function at its best before introducing something that then slows you down. The Hidden Issue With Weekly Cheat Meals Most people don’t realize that one cheat day or meal per week can sabotage their entire progress! Unhealthy food creates an inflammatory response in the body that can take up to 14 days to recover from! If you’re indulging every seventh day, your body never fully recovers. This is why I push for a longer-term approach - one that ‘extends the gap’. Extending the gap creates better results even if you are following the 80/20 rule. Imagine being locked in for 80% of a 12-week period - eating well, training hard, and staying dialed in for 10-11 weeks. Then, after that consistent stretch, you take a week-long break or vacation where you enjoy whatever you want… The main benefit in ‘extending the gap’ of your 80/20 lifestyle is that your body has more time to detox, reset and thrive rather than constantly battling inflammation from frequent indulgences.… On top of that, when you do decide to go ‘off plan’ on a vacation for example the likelihood of you ditching the plan for an entire week is very low. In essence, your 80/20 mentality with an ‘extended gap’ naturally becomes a 90/10 plan with giving you better outcomes. Cheat meals or cheat days each week only work for those who are coming from no experience with anything healthy. For those who have been around the block a few times (most of the Nova Health community), they need to upgrade their approach and this the exact method we use in our health coaching & transformation programs for those who want to break through plateaus The Bottom Line: Raise Your Standards The 80/20 Rule is a stepping stone, not a destination. It’s a solid starting point, but if you want to keep progressing - or aspire to be great - you have to push beyond “good enough.” If your results have stalled, reassess your standards If you’re still chasing big goals, stop settling for mediocrity If you want real transformation, ditch the weekly cheat mentality and “extend the gap” At the core, we all crave progress. So ask yourself - what do you truly value more? The comfort of your weekly cheat meals and drinks? Or the opportunity to reach a higher level? Growth isn’t about choosing what’s easy. It’s about choosing what matters most. Action You have 3 choices depending on where you are at in your journey: Just beginning? Start with the 80/20 however it fits for you Stuck on 80/20? Stretch the gap! Stuck on 80/20? Move to 90/10! Whatever level you are at, if you are looking for support to jumpstart progress then check out how our health coaching & transformation programs can help you!

Congratulations to Steve, Our March SuperNova!

If you work out, this article is for you! But here’s the big question: Are you getting the most out of your workouts?

What is a Pod Call? A Pod Call is a live online session with a Nova coach, offering support and insights on key health topics like fitness, nutrition, recovery and overall wellness. Why did we create Pod Calls? Our goal is your success and your health goals can not be built on fitness alone. After delivering thousands of personal training sessions, we noticed a disconnect between fitness sessions we were delivering and the other pillars of health (lifestyle habits that happen outside of the gym). To get the most out of your health and your fitness sessions at Nova we need to link other pillars such as mindset, nutrition, stress and recovery. Training coaches who care about your results will agree that a couple hours of personal training each week is not enough time to both workout AND learn everything you need to know about maximizing those workouts... Things like how to eat before or after workouts, what recovery habits should be practiced or the link between stress and working out are all subjects that you need to know on your health and fitness journey. Pod Calls are dedicated sessions where we teach you essential health and fitness insights that we can't often cover during your gym workouts. We hope you take advantage of these expert-led sessions that will enhance your workouts, teach you new concepts about health and bridge the gap between fitness and overall wellness. Upcoming Pod Calls (all times in EST) Feb 11, 2025 (7:00pm): Topic: Evening foam rolling recovery and relaxation (active session) Coach: Zack Fernandez Feb 12, 2025 (7:00pm) Topic: Preparing for InBody and interpreting the results Coach: Meredith Foley Feb 18, 2025 (7:00am) Topic: Kickstart your day with morning mobility (active session) Coach: Kayla Hutchinson Feb 20, 2025 (12:00pm) Topic: Spine mobility & blood flow for better strength and recovery Coach: Matthew Nadler Feb 18, 2025 (6:00pm) Topic: Addressing women’s hormones for optimal wellness Coach: Heather Layton Feb 25, 2025 (12:15pm) Topic: The 5 most common workout mistakes that hold back progress Coach: Josh Allen Mar 4, 2025 (3pm) Topic: Benefits and techniques to barbell movements Coach: Tyler Hann Mar 5, 2025 (2:00pm) Topic: The importance of having power as you age Coach: Colin Soltesz Mar 8, 2025 (1:30pm) Topic: Functional Range Conditioning and creating active range of motion Coach: Kim Vo These calls are free for Nova members and Zoom links for each call can be found in the Nova Mighty Networks platform. If you are not a Nova member and would like to attend any of these please email Info@NovaHealthClub.com for a seat. We look forward to seeing you then!

Congratulations to Sandra Hurl-Smith, Our February SuperNova! 

A NEW Approach to Fat Burning When it comes to burning fat, most people (including fat loss experts) only know the old school approach - more exercise and disciplined nutrition. And while tweaking these 2 things is super important when it comes to fat loss… It won’t address metabolic stressors that are causing fat storage in the first place. The ‘stress reduced fat loss’ approach considers all the pillars of health - not just exercise and nutrition… It works by specifically targeting the things that cause stress on the body… Stress & Fat Gain It is important to first understand that stress is not good or bad. Stress is just a stimulus that takes your body out of homeostasis, or in other words out of balance. Our bodies were designed to be healthy, lean and energetic. It is extremely capable of adapting to stressors and fixing problems… But when there is constant exposure to stressors (often years) it results in metabolic damage resulting in the accumulation of body fat and other health problems. Simply put, the more body fat a person has, the more their body is under metabolic stress. The ‘stress reduced fat loss’ approach works to reduce stress… Not stress that’s hard to control like work, family or running behind schedule… But rather stress that you expose your body to every day, in most cases for decades that you have full control over! The Evolution of Fat Loss The ‘stress reduced fat loss’ approach is the newest most advanced method to burn fat! We live in a world that is very different from the one we lived in even 30 years ago… As the world evolves to one that creates more and more metabolic stressors on the human body, the approach to burning fat must also evolve. As a result, the old methods of fat burning by simply cutting back on wine or chips and increasing workouts just isn’t going to cut it anymore! Until you consider all the pillars of health, by honing in on your specific metabolic stressors, fat loss will continue to be this elusive thing you keep chasing… The ‘stress reduced fat loss’ approach is the exact system we use at Nova Health Club in our LeanDads and Femme Fusion coaching programs. And it has helped so many people… People who have tried the old school ways for years but without success. Determining Metabolic Stressors The old school approach does this… It will have you step on a scale and then say you got 10-20lbs to lose… And you get back on the same hamster wheel of increasing exercise and trying to cut back on foods you enjoy. This approach does not work for people over 35 who have ‘racked up’ years of metabolic stress. The new ‘stress reduced fat loss’ approach however uses a 5 step assessment to determine exactly what metabolic stressors need to be fixed… Stressors like poor sleep, impaired digestion, allergens, toxins or vitamin deficiencies - all of which are ubiquitous in our modern life. You see, when these things are improved, exercise and good nutrition work better. But when there are metabolic stressors left unchecked, exercise and nutrition tactics don’t work like they should. If you want to burn fat, boost energy, be in great shape and live your healthiest life it’s time to evolve your approach… It's time to expose and zap those hidden metabolic stressors that have been holding you back from reaching your full potential. And it all starts with looking at your health with a new perspective - not just by what the scale says… But through an assessment that identifies what is happening within your body that’s making you gain fat weight. If you are curious about this 5 step assessment email Josh@NovaHealthClub.com for more information. And if you're serious about improving your health or losing fat and want to incorporate this new approach, all without extreme workouts, rigid diets or a huge time commitment - consider joining the LeanDads or Femme Fusion program today.

Introducing Nova's Newest Coach We are proud to welcome Kim as our newest member to the Nova health club team ! Kim has joined our team as a holistic health coach who specializes in the nervous system, functional mobility, dance and endurance sports. Growing up she was introduced to everything from alpine skiing and volleyball to competitive dance and theatre. She has since channeled her passion for movement into health, fitness, performing arts and endurance events. With over 10 years of coaching experience, she holds a Bachelor of Science in Human Kinetics from the University of Ottawa and is a certified FRC & FRA Mobility Specialist. One of Kim’s greatest strengths is her ability to inspire and connect people. She thrives on bringing people together toward a common goal, leading with passion and purpose. This is evident in her theatre collective, an ensemble of actors and dancers she brought together to create, workshop and build stories that celebrate and amplify the unsung marginalized voices. Her short term goals include widening her knowledge on bridging the gap between neuroscience and movement, writing and performing a solo show and completing an Ironman in 2026! We are excited to support her goals and for her to help team Nova grow towards our company vision .