Team Nova Completes Spartan Race

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 .”

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.

With Halloween just behind us, candy is still everywhere - especially if you have children who were out trick or treating. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But what if I told you the risks in eating Halloween candy go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can also pose great risks to your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list often tells a different story. I personally love Halloween but about 6 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond the sugar are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide, and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease, and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): The Sweet Saboteur HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance, and fatty liver disease. The alarming truth is that many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow), and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health. We've bought into the idea of buying the cheapest lowest quality candies to give to our children. Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 sure, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are beig diagnosed with more health problems then previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, yes watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with.