How Much Personal Training Do You Need?

Congratulations to Louvens our December SuperNova! Louvens has come a long way in the last 10 months since joining Nova’s transformation program, ‘LeanDads’. While most people notice his weight loss, that is only the tip of the iceberg...  His transformation goes beyond just body composition - he improved his digestion, eating habits, energy, sleep, mindset, mood, strength and injury management. Read the interview with Louvens below to see exactly what he accomplished and how he did it.

The winter months present more health challenges than other times of year. Forms of exercise are less readily available, including outdoor sports, water sports and walking/running.

Rattlesnake Hike (April)

It's payback time and for a good cause! Now’s your chance to make your coaches sweat! Team Nova is doing burpees again this year to raise money for Kerr Street Mission . For more than two decades, KSM has been providing essential programs and services for families and their children. We have teamed up with KSM to help support them and their ‘ Christmas Wonders ’ program that each Christmas helps local Oakville families in need at this time of year. Over the last 5 years, team Nova has raised over $17,000 for local charity and completed 14,500 burpees! How It Works From December 2nd - 14th , donate $10 and spin the 'Wheel of Burpees'. Whatever number it lands on is the number of burpees the coach of YOUR CHOICE has to do. All proceeds will go towards KSM’s Christmas Wonders program. Burpees for charity, what could be greater than that?  Let's get that wheel spinning and your coach doing some burpees!

Introducing Nova's Newest Coach We are proud to welcome Kayla as our newest member to the Nova health club team ! Kayla is an Active Therapy Specialist and Holistic Health Coach. She graduated from Brock University with a bachelors in Kinesiology while also being a member of the varsity women’s rugby team. She then went on to complete a post-graduate certification in Exercise Science & Lifestyle Management along with Postpartum Rehabilitation and Ayurvedic Health Counselling. While studying, she was applying her knowledge and expertise in health promotion, exercise prescription and musculoskeletal disorders and nutrition at the clinics in which she worked. Kayla has a passion for sports, the arts and travelling. However, her main mission is to educate people in healthy living through movement, exercise and self-care. The importance of physical activity for human health is essential and having the ability to make a difference in people’s lives and their health is the reason why she originally entered this field. Now, after years of continued education, she has become even more determined to share and empower others to live their healthiest lives possible.

Congratulations to Bonar our November SuperNova! Bonar has been unstoppable over the past few years! Named our Supernova of the Year last year, he continues to push his limits and refuses to rest on his laurels. We’re proud to recognize Bonar as our Supernova once again after his incredible completion of a 21k Spartan race last month in just 5 hours and 15 minutes. Read on to learn about his journey—how he embraced the challenge, overcame adversity, and ultimately achieved his goal. A year ago, you set your sights on completing this 21K Spartan Race. Many set long-term goals but lose momentum without a strong "WHY" (the motivation behind the goal). What was your WHY that kept you committed to achieving this? “However, life threw some curveballs. I ended up participating in the Sporting Life 10K in Toronto—a straightforward road race—which wasn’t part of my original plan. Then, unforeseen circumstances prevented me from completing the 10K Spartan Race I had scheduled for August 3rd. Despite these setbacks, I found a powerful motivator: accountability. I would tell just about anybody who would listen—and even those who wouldn’t—that I was doing it. By sharing my goals with others, I created a sense of responsibility. I didn’t want to face the discomfort of admitting I hadn’t followed through. This external commitment pushed me forward, even when training was tough or life got busy. On race day, nerves kicked in, especially since my preparation hadn’t been as thorough as I’d hoped. But the thought of not honoring my word was more daunting than the race itself. So, I laced up and tackled the challenge head-on. In essence, openly declaring my intentions and holding myself accountable to others became the driving force that kept me committed to achieving my goal.”  Over the course of your journey you faced multiple setbacks from injuries that often halt progress for most people, yet you persevered. How did you overcome these challenges to stay active and complete your recent 21K Spartan Race? “Throughout my training for the 21K Spartan Race, I encountered several injuries, including Achilles tendon issues, hip discomfort, and persistent ulnar nerve irritation. These challenges were frustrating, especially as I aimed to maintain a high level of performance. A significant factor in overcoming these setbacks was the support from the trainers at Nova, particularly Zack and Mike. They collaborated with me to develop tailored training plans that accommodated my injuries, ensuring I remained active without exacerbating my conditions. Their expertise allowed us to modify exercises as needed; for instance, if TRX rows aggravated my ulnar nerve, we adjusted accordingly. This personalized approach, combined with consistent feedback and open communication, was instrumental in keeping me on track. Additionally, my commitment to the race and the accountability I felt from sharing my goals with others motivated me to persevere. In essence, the professional guidance and adaptability of the Nova Fitness coaches were key in helping me navigate and overcome the physical challenges during my preparation for the Spartan Race.” Could you share some details about the training and lifestyle routine that helped you prepare for your recent Spartan Race? “Preparing for the 21K Spartan Race was quite the journey, and I had to tweak my routine to keep things balanced. Running’s great, but it can be tough on the body, so I mixed it up: runs on Saturdays and Thursdays, cycling on Mondays, gym sessions on Tuesdays and Fridays, and a swim during Wednesday lunch breaks. This variety helped keep me in shape without overdoing any single activity. To stay on track, I used time-blocking in my calendar, which kept me accountable and consistent. Investing in a solid pair of running shoes made a world of difference—sometimes, the right gear really does matter. On the nutrition front, I added protein powder to my diet to make sure I was getting enough, especially since eating large amounts of food isn’t always easy for me. I also took daily supplements like zinc, magnesium, vitamin C, fish oil, vitamin D, and a multivitamin. It’s hard to say exactly how much they helped, but sticking to this routine felt good. Keeping track of my food intake was a bit of a challenge, but I tried to stay on top of it to ensure I was fueling up properly. To gauge my fitness, I did a VO2 max test and scored a 57, which was encouraging. Wearing a Whoop bracelet alongside my Apple Watch helped me monitor things like sleep and recovery, giving me insights into how my body was handling the training. Speaking of sleep, I made it a priority. Using a 8 Sleep mattress that adjusts temperature based on heart rate and other factors really improved my rest and recovery. After the race, I realized I might have been pushing myself too hard and maybe training too much. So, for the next three months, I’ve scaled back on running and am focusing on strength training and proper nutrition, which is the most difficult thing for me to do. Looking ahead to 2025, I’m planning to tackle three more Spartan races in the 50 to 54 age group. With Nova’s support, I’m aiming to step up my game, especially in the 5K event, and maybe even snag a spot on the podium. This mix of varied workouts, mindful eating, solid recovery, and careful planning was key to getting ready for and completing the 21K Spartan Race .”

On October 20, 2024, Blue Mountain in Ontario set the stage for a Spartan Race which is an obstacle course challenge, pushing participants through a series of obstacles that demanded crawling, jumping, and climbing their way to the finish line. Three of our Nova coaches - Zack, Colin, and Tyler - along with members Steve, Bonar, Jeremy, and Suzanne, proudly represented us. For everyone but Bonar, it was their first Spartan Race, so they tackled the 5K distance. Bonar, a dedicated Spartan enthusiast, completed the demanding 21K course! Congratulations to our Spartan finishers! We’re incredibly proud of their achievements. Here’s what they had to say about their race experiences. We hope their words inspire you to take on a challenge, whether it’s a Spartan Race or another goal that pushes you outside your comfort zone. NOVA: How did you prepare for the Spartan race - were there any specific exercises or techniques that helped the most? ZACK: “I was dealing with knee pain which limited my ability to do any intense training to prepare for the event. My workouts were focused on trying to improve my hip rotation and get my glutes active so my body would be able to get through all of the impact of the obstacles.” COLIN: “To prepare for the Spartan Race, I focused on hill training, circuit training (targeting upper and lower body, metabolic conditioning, and core), and a lot of grip work—such as farmer's carries, hanging holds, and deadlifts. These exercises built strength and endurance essential for the race.” JEREMY: “I didn’t do anything specific. I just have my regular routine of training at Nova and running outside of the gym. I’ve done a bunch of triathlons so my base level was totally fine to handle the 5k Spartan race.” NOVA: Looking back, is there anything you would change or add to your training regimen? ZACK: “I would do more intensive grip strength work and more hill intervals for running / walking.” TYLER: “I decided to do the race at the last minute so I didn't get to really train specifically for it. Next time I would definitely train more cardiovascularly and do hill climbs!” JEREMY: “Running hills and more grip strength work!” NOVA: What was the most challenging obstacle, and how did you tackle it? ZACK: “I am terrified of heights. So the pyramid net climb was a big hurdle for me to overcome. I slightly panicked at the top but I took my time and trusted in my strength that I could get over the wall without falling!" COLIN: “The most challenging obstacle was the 16-foot rope climb. I tackled it with a simple approach, pulling myself up hand over hand until I reached the top.” TYLER: “By far the most challenging was the initial hill climb. 2/3rds the way up my quads completely ran out of gas and I was crawling up. Had to take a few breaks after that. Probably one of the hardest physical challenges I've ever done.” JEREMY: “The opening climb - I just put my head down and kept going.” NOVA: How did you stay motivated and focused throughout the race? ZACK: “Running with fellow Coaches was a great way to stay motivated. When others struggled I helped them and when I was struggling I could count on them for motivation and support.” COLIN: “Throughout the race, I stayed motivated with Zack and Tyler running alongside me. I also didn’t take it too seriously, and only focused on giving my best at each obstacle.” TYLER: “I completed it with Zack and Colin as a team. I didn't want to drag them behind or not be able to complete the race without them.” JEREMY: “I ran with my wife Suzanne so it was all about teamwork. When you are part of a team it’s harder to quit.” BONAR: “Completing the 21K Spartan Race was more challenging than I anticipated. Beyond the physical demands, it required significant mental endurance. After a few hours, that inner voice urging you to quit becomes louder, and overcoming it is one of the toughest parts. I’m glad I pushed through and finished.” NOVA: What’s the biggest lesson or take away you gained from completing the race? ZACK: “I’m just amazed at Bonar - he’s a machine for doing the 21k Spartan race whereas I did the 5k!” COLIN: “Biggest lesson was to pace myself and push through the physical and mental fatigue, especially on the hill climb.” JEREMY: “The biggest takeaway from completing the race was a powerful reminder of the joy that comes from taking on tough challenges by choice.” NOVA: What advice would you give to someone preparing for their first Spartan Race? ZACK: “Train your grip strength and have fun with it. Anyone is capable of completing these events... you just need to take your time through the trials!” COLIN: “For anyone preparing for their first Spartan Race, I’d recommend finding a good group to train with for motivation and teamwork. Get familiar with the course and obstacles if possible, and practice hill training, grip work, and circuit workouts to best prepare for the unique demands of an obstacle race.” TYLER: “Train specifically for the race. Hill runs, rope climbing, javelin throwing if possible, and monkey bars to name a few. It is a full body strength and endurance event so you need to train both aspects to be able to complete the race.” JEREMY: “Don't get too caught up in the obstacles, it's really for fun.” BONAR: “The event’s atmosphere is fantastic—great people, positive vibes, and you don’t need to be an elite athlete to participate. It’s about having fun and challenging yourself. If anyone’s interested in joining me for the next race, I’d love to chat about it.”

Introducing Nova's Lead Administrator We are proud to welcome Mary as the newest member of the Nova Health Club team ! Mary brings over 20 years of administrative experience, primarily in the healthcare sector. She spent 15 years in research, progressing to a healthcare research coordinator role, where she managed her own roster of patients. Following this, she transitioned into the mental health industry and then primary care. At Nova, Mary will be available to assist team and members with inquiries related to billing, scheduling, and other administrative needs. She is dedicated to providing support and fostering a helpful environment, so feel free to reach out to her at info@novahealthclub.com with any questions. Outside of work, Mary has a passion for the outdoors and has fulfilled her dream of owning a small homestead with her husband, an active member of the Canadian Armed Forces. As empty nesters with six adult children, they enjoy raising chickens and maintaining a large vegetable garden, sharing their home with three dogs and two cats. In addition to her homesteading activities, Mary is an avid crafter and enjoys cooking and spending quality time with her family.