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Super Nova of 2024: Rob & Pam Smith
Nova Health Club • January 1, 2025
Congratulations to Rob and Pam Smith, our SuperNova duo for 2024!
Congratulations to Rob and Pam Smith, our SuperNova duo for 2024!
This recognition is a long time coming because since they joined Nova 6 years ago, they have proved consistency every year.
This is seen not just in them showing up to workout at the club each week but by challenging themselves to do something bigger with their fitness each year.
This is seen not just in them showing up to workout at the club each week but by challenging themselves to do something bigger with their fitness each year.
This past year they crushed two epic destinations:
1)South West Coastal Path in the UK (130km)
2)Tour du Mont Blanc (approximately 170km)
In preparation for these hikes they ramped up their training to 3 times per week and did things like hill training at Cross ave (if you live in Oakville you know). They focused not only on building the fitness to endure the distance but also on ensuring their bodies functioned optimally, with the right mobility, stability and nutrition.
Pam and Rob show us that age is just a number and that their dedication to improving their health and wellness allows them to travel the world and do amazing things!
Read on to hear our interview with Rob and Pam and learn some specific strategies they employed as well as to see what they have planned for 2025!
1)You are both very dedicated to your health and fitness. You have worked out with Nova since moving to Oakville in 2019 and I know you were very active before as well. What is your motivation behind the dedication you bring to your fitness?
“We are both dedicated to improving and maintaining our fitness in order to enrich our lives during retirement, continue with our hiking and travel adventures and spend quality time with our family and grandchildren.”
2)In addition to working out, you focus your training on travel destinations that test your physical fitness. How did you get into doing these destinations and how does having a destination to train toward fit into your bigger picture of health?
“As we approached retirement, we realised the importance of staying active and fit and discovered the combination of travel and hiking made for a great motivating factor.”
3)What strategies have you implemented to support your ability to successfully accomplish these travel destinations - are there any training, nutrition, recovery or other such programs you used to help you prepare?
“We have to thank the team at Nova for their dedication and encouragement in reaching our goals. The trainers always challenge us with focused workouts and always make it fun. With their help we have accomplished ever more challenging hikes and experienced some awesome destinations.
As well as focused workouts, consistency of workouts is key as well as improved nutrition. With advice from our trainers, increased protein intake is helping improve muscle mass and increased dietary calcium in addition to regular strength training has allowed me (Pam), to move from high risk for fracture category due to osteoporosis, to moderate risk and avoid medications.”
4)What challenges, if any, have you faced that could have held you back but you successfully overcame to achieve your goals? How did you overcome them?
“Fortunately only minor aches and pains sometimes get in the way but the trainers always provide us with relevant focused exercises and stretching to overcome this”
5)What are you most proud of this year and what do you want to improve upon in the coming year?
“We are most proud of accomplishing our Tour du Mont Blanc hike, our most challenging hike so far. This year we would like to continue to increase our muscle strength and endurance in order to continue with our adventures.”
6)What health, fitness or travel destinations goals do you have your sights on for 2025?
“For 2025 we have planned another Alpine hike, The Grindelwald Trail in the Bernese Oberland, Switzerland. This trail passes through alpine scenery in view of the peaks of the Monch, Jungfrau and Eiger mountains.”
Fulfilling a vision comes down to being in tune with your core values. At Nova Health Club, our core values fuel who we are and who we wish to be. We are looking to align ourselves with people who resonate with our values because we know we can then make a bigger impact in your life. Our Core Values 1)Performance: Focus, energy and strength to perform better at your life’s goals and purpose. Being a performance driven company means we have an objective to support you in thinking and acting in ways that will help you perform better at whatever you want to be better in - whether it is working out, sport, work or relationships. 2)Excellence: Learning, growing and challenging ourselves to become better than we were yesterday. We hold ourselves to high standards, striving for exceptional results in our community by challenging the status quo, embracing vulnerability, and stepping out of our comfort zone to foster growth and improvement. 3)Engagement: Experiences that empower individuals and communities to better health. Opportunities to inspire and empower people to actively engage in their personal journey toward better health is the essence of Nova coaching, accountability and motivation. 4)Holistic: Wellness through the 5 Pillars of Health - mindset, movement, nutrition, stress resilience and recovery. Supporting your health goals, making them a reality and becoming the highest version of yourself is best done when we consider how each pillar affects the other.
“To redefine the fitness industry by evolving into holistic health coaches who transform lives and operate in the 'blue space' where competition is irrelevant.” This is our company vision and I would like to share some perspective behind this vision and how it impacts you as someone in our Nova Community. 25 Years Experience I started personal training in the year 2000 when I was 20 years old. When I started personal training in 2000 I was a trainer who only knew about exercise. My 4 years studying Kinesiology at University only taught me about human movement. My knowledge in areas such as nutrition, mental health or sleep was next to nothing. I also never had any health adversity that would have ever taught me anything other than how to workout. Like most young personal trainers, I had high energy, ate whatever I wanted and could do things like party till 2am drinking alcohol. It was not until I was 30 years old (10 years into my personal training) that I started to see that health was more than just working out. I started noticing unfavorable changes in my metabolism, ability to recover and stress levels. When I was 36 years old, severe burn out brought my health to a screeching halt. It took me 5 years to recover from this and during this time is when I connected the dots to health and really started to appreciate what my clients needed. Personal Trainer to Health Coach As a young personal trainer who trained a clientele with the average age of 50 I only focused on how to ‘train’ a client with exercise. As I matured I realized that exercise was only a small part of my responsibility to my clients and if I continued to only focus on that, I would be creating a disservice to them. I started to observe things with my clients that proved my point. For example, the 6am high stress client who had a poor sleep needed a specific type of workout at 6am and coaching on how to sleep and manage stress. The client who was always getting injured needed support with stress, recovery and nutrition - not just rehab training. The client who was struggling with weight loss did not need more working out, they needed support in the other areas of their health like digestion, insulin management and sleep. My biggest epiphany came to me when I realized that few of my clients were reaching their goals. I had clients that had the same goal year after year with little progress towards it. Sure they were active but the working out was not making as much impact in their lives as it could if I connected the dots for them. This did not sit well with me and was not the legacy I wanted to leave behind. I started changing the tune of how to ‘train’ my clients. Though my sessions were founded on getting a ‘workout’, my priority was to support them as much as possible in areas OUTSIDE of fitness that I call the 5 Pillars of Health. Because I realized that what happens outside the gym determines what happens in the gym and ultimately the results and transformations that people wanted. The ‘5 Pillars of Health’ 1)Movement 2)Nutrition 3)Sleep 4)Stress 5)Mindset The Wellness Revolution Wellness is a holistic term which takes the 5 Pillars of Health into consideration. Personal trainers focus on fitness, but fitness is just one piece of the puzzle. Without addressing the other elements of holistic health, fitness alone will fall short of taking you as far as you want to go or resolving the core issues that led you to start your fitness journey in the first place. Fitness is a gateway to wellness and is probably the best place to start. That is why people see their personal trainers multiple times each week and not their doctors. Personal trainers therefore have a larger responsibility than they know. But the industry is changing and Nova Health Club is going in the direction of wellness. That is why our name is Nova Health Club and not Nova Fitness. We want to create a massive impact in your life by supporting you beyond just working out. To do this our vision is to evolve from personal trainers to health coaches. Fitness will always be at our core, but as we grow, we seek coaches with a holistic approach to training. Nova ‘Health Coaches’ will be equipped to support you in the 5 Pillars of Health, going beyond simply pushing you to work out harder. We are also going to continue expanding our programs and services to offer more support in nutrition, sleep, stress and mindset. The Blue Space One of our core values is ‘Excellence’. This means we have the desire to do great things and stand apart from the rest. We are confident that achieving our vision of redefining the industry as holistic health coaches will take us into an area that we refer to as the ‘Blue Space’. The name ‘Nova’ means ‘new’ and the ‘Blue Space’ is new unchartered territory where few people and companies go to. As industry leaders it is our long term vision to move in this direction, exploring new areas of health coaching that have never been done before. We’re excited to be on this journey and invite you to join us, moving closer to your true potential and living your healthiest life yet! The Nova Health Club Vision: “To redefine the fitness industry by evolving into holistic health coaches who transform lives and operate in the 'blue space' where competition is irrelevant.”
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.”
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