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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 .”

Congratulations to Jeanne on being our October SuperNova! Jeanne, a busy mom with a demanding career, joined Nova this past summer in search of better overall health. Her goals included improving body composition, boosting energy levels, becoming more resilient to stress and showing up as her best self for her family. Embracing Nova’s holistic approach, she began her journey by combining personal training with nutrition and lifestyle coaching through our Femme Fusion program. Success is rarely a straight path, and Jeanne is no exception. Despite the demands of work and family, she has achieved remarkable transformations in just 3 months. Here are just some of her accomplishments: Improved nutrition, energy, mood, stress resilience Started running again Hitting 10,000 steps a day Empowered her children and family to eat healthier Dropped nearly 10% body fat on the InBody! Deadlift from 45lbs to 95lbs reps of 8! The list goes on… Congrats Jeanne, you are a great example of what’s possible when we believe in ourselves and are open to try new things. Read on to hear our interview with Jeanne and some specific strategies she employed! 1)What motivated you to start your health & fitness journey with Nova Health Club? “I was feeling stressed, heavy, low energy and irritable. I wanted a change but didn't know where to start so I inquired with Nova Health Club through their website and had an introductory call with Josh to steer me in the right direction.” 2)What strategies or habits do you believe were the most helpful to your success? Any specific workouts, diets, or routines that made a significant difference? “The combination of Nova workouts and nutrition learned from Heather in Femme Fusion are great compliments for me. Heather supported me to know what to do and what not to do. For example, I was eating a lot of things which weren't necessarily good for me but didn't know it. Having the accountability both from my Nova trainers for exercise and Heather, my health coach and seeing them on a weekly basis helped me very much… Also, I increased my activity by making sure I stick to getting 10k steps a day!” 3)In what ways has your life improved beyond fitness and health? Have you been able to do new things that you could not before or has it positively impacted the lives of others you care about? "My mood has improved so much. I’m more active and productive, and I’m really more engaged with my kids. What’s even better is that the whole family is now paying attention to what we eat, especially the kids!" I’ve even managed to get a couple of evening runs in, which I haven’t been able to do in years. But overall, my energy levels have really gone up, and I’m getting so much more done in the same amount of time!" 4)Many people worry that combining fitness with nutrition and health coaching will be overwhelming. What advice would you share to inspire others to take this step?" “My only regret is not doing it sooner. I had tried mostly fitness before, but I feel adding nutrition and health to it (sleep and stress management is very big for me) really compounds the effect. It becomes a good habit instead of a struggle dragging myself to the gym as it used to be.” A Note from Heather, Femme Fusion Health Coach: “Jeanne's success makes me so happy! Her success is directly related to her willingness to try new things, and her dedication to implementing them. The most important lesson for most people is understanding HOW to put themselves first - Jeanne has made significant changes in this department, and has recognized that putting herself first helps take even better care of the whole family's needs. Jeanne has lost inches, gained energy and excels at thinking about what she needs to continue to improve. I am happy to be working with someone like her. She is an inspiration to everyone including myself!”

Congratulations to Jeremy on being our September SuperNova! Jeremy has been a dedicated member of Nova since our days on Thomas St years ago. Over that time, we've seen his deep connection to fitness, not only through his intense efforts in the gym but also by introducing his children to fitness, bringing them to workouts, and his participation in triathlons. His children still come with him and his wife to their Saturday morning workouts and this past summer Jeremey completed challenges such as: June 2024: Guelph sprint triathlon in 1h 40 mins (750m swim, 19km bike, 5km run) July 2024: Grimsby sprint triathlon in under 2 hours (500m swim, 25km bike, 5km run) July 2024: Owen Sound olympic triathlon in 3 hours (1.5km swim, 40km bike, 10km run) August 2024: 5km open swim (1hr 30 mins) Jeremy does all of this amidst managing a very busy work, family and personal schedule. He works full time in health care and still makes time for personal hobbies such as improv and writing. We are proud to recognize Jeremy this month for his accomplishments. Read our interview with Jeremy below to hear more about his experience and some specific strategies he employed to achieve this recognition: ______ 1)You have been training with Nova for 10 years! Where do you draw your motivation from to be so consistent with exercise as part of your lifestyle? That's a fast ten years! I find that routine takes care of motivation. With too much time and options, every decision becomes arbitrary, then doesn't get done. I tend to get organized by deadlines and expectations, so for me, having a set training schedule takes away the question of "Do I want to?" by just having a time to show up. Working out with my wife and daughters has also been a great motivator--I'm trying to be more of a fitness role model than I grew up with and don't want to let them down. 2)In that time you’ve done a few triathlons but in the last year you have ramped up the number of triathlons significantly. What is your WHY behind doing these events and how have you been able to manage training consistently for these amidst a busy work and family schedule? I got into triathlons when I hit 40. Shaken by middle-age, I have been inspired by the thought: What else can this body of mine do? As I've completed one event, another goal shows up on the horizon: Can I do it again? What about longer? What about faster? I usually sign up for the next event the same day I've finished the last (while I'm still in a state of shock). Once committed, fear kicks in which pushes me into the extra training. I leaned into Peloton classes and wearing a Garmin, both remind me of what I have/haven't done--the gamification of it all can be both nagging and rewarding. In terms of time, I'm coming to accept that I'm not someone who likes to be idle. I'm really not a lying-on-the-beach vacation guy, and I've found that doing too little feels worse than too much. I've kept the long runs/bikes to the weekends and try for another two bike-run combos in the evenings on non-Nova days. 3)Can you share some key strategies or habits that helped you achieve your success? Any specific workouts, diets, or routines that made a significant difference? I think that a focus at Nova on core strength, cross-body and single-limb exercises has done well in reducing back and pelvic stiffness that used to hold me back. Squatting in particular has helped me stabilize much better. Stretching, protein supplementation, and permission to take time off when the body asks, have all played roles too. 4)What goals do you have your sights set on going forward in the next year and beyond? I swam in high school, so for me the runs in triathlons are definitely the biggest hurdle. I'd like to try for a half-Ironman in the next few years but that will require significant endurance improvement, so maybe a half-marathon next spring to start. I'm also curious about trying a 10 km swim next summer in either Caledon or Niagara.