Weight Loss & Body Composition

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.”

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.

It’s that time of year again where Halloween candy is everywhere… And unless you are a disciplined ninja or equipped with helpful restraint tactics, you end up eating too much of this low quality, highly processed junk food. If you are someone with a sweet tooth then you are in luck! Here are 5 tactics that will help you avoid eating too much (if any) candy this Halloween. 1)Don’t Skip Meals or Snacks Skipping meals and snacks creates stress on your body and a stressed body is more likely to have sugar cravings. Self control becomes extremely difficult when you're underfed. If candy appears it is much harder to resist because your body is lacking energy, vitamins and minerals. If you eat a solid meal along with healthy snacks throughout the day (ie: protein shake, apple and almonds) I guarantee that it will be hard to eat candy. 2)Eat Enough Protein On the heels of not skipping meals, make sure each meal has enough protein. Meals that are low in protein mean that they are higher in carbs. As a result you will deal with blood sugar dips and greater hunger, weakening your resistance to candy. How much protein? This differs between people but generally you aim to have at least 0.8 grams of protein per pound of ideal body weight. The more active you are, the more protein you will require. 3)Stay Hydrated Being dehydrated will make you feel hungry even when you are not actually hungry. As a result you are more likely to have the urge to grab a sweet from the candy bowl. The simple solution is to just drink enough water throughout the day. How much water? Click here to download your All About Water PDF. 4)Say It Out Loud Often we eat candy without thinking. It is not uncommon to have 5 or 6 candies before you become mindful of what you are doing. By then it’s too late. This may sound strange but as you are picking up the candy - say out loud “I am going to eat this candy” (even if no one is around). This helps you become more aware of your actions, encourages mindfulness, and engages your logical mind. 5)Educate Yourself The scary truth is that mainstream Halloween candy is some of the worst food you can put into your body. Most of these candies contain highly inflammatory ingredients, allergens, and toxins known to disrupt everything from the gut microbiome to DNA, potentially contributing to ADHD symptoms and triggering allergies… And that’s without commenting on the effects of sugar that most of us already are aware of. Eating certain candies can be just as bad as smoking a cigarette! Give these tactics a try - they should help you to say no to Halloween junk food this year. If you are still having trouble, you can attempt a ‘clean sweep’ by throwing it all into the garbage… If you still have a sweet craving, have some dark chocolate or walk to the best bakery in town and buy yourself a $10 chocolate croissant :) Happy (Healthy) Halloween!

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!”

As part of our goal to support you with your health and fitness, we’ve created a NEW weekly live coaching call led by Nova owner and Coach Josh Allen. This is exclusively for active Nova members and is designed to help you reach your goals.  Consider it as an extension of your training sessions, offering a chance to ask questions about nutrition, sleep, stress resilience, recovery, and more. Each call begins with a short lesson on essential health topics, followed by a Q&A. Feel free to join just to listen; you’ll still gain valuable insights from the lesson and others' questions. The live coaching calls will be 45 minutes and held on Tuesdays at 12 PM EST. If you can’t attend live, don’t worry—the calls will be recorded and posted in Mighty Networks to listen afterwards. To join the call, make sure you're registered for Mighty Networks, Nova’s online coaching community. Within the network you will find direct links for each weekly coaching call. If you are a Nova member who has not yet registered for Mighty Networks, look out for an email with your Mighty Network invite. If you haven’t received an invite, please email Info@NovaHealthClub.com See you on our first call next Tuesday at 12pm EST!

Ez Self Service : Revolutionizing Personal Scheduling and Billing at Nova Health Club! In today's fast-paced world, managing personal schedules and financial transactions can be a hassle. That's where Ez Self Service steps in, offering a seamless web portal designed to empower users with the ability to update their schedules, view invoices, and manage payment information effortlessly. Ez Self Service is more than just a tool; it's a gateway to convenience. With 24/7 access, the intuitive interface ensures that your Nova scheduling and billing are not only manageable but also efficient. Register today to experience the future of personal administration with EZ Self Service. For a full video tutorial please click ** HERE . **Note that only active Nova members can access the video through our Mighty Networks community portal.

You've decided to do something amazing! …You’ve chosen the journey to becoming a better version of yourself - a healthier, stronger, happier, more confident version of yourself. And with that you likely have goals. Goals such as changing your body composition, increasing energy, healing from an injury or illness etc. Goals are great to have, but for most people, the goal itself is not a powerful enough motivator to keep you on track when the going gets tough. And trust me, there will be tough times throughout your health journey because success is never linear. There are ups and downs like getting injured, peer pressure, burn out or personal challenges at work or home that will derail your progress if you are not mentally strong enough. This is where your WHY comes into play! Your WHY is something bigger and more powerful than your goals and those who can get to the root of their WHY will be successful when the times get tough. Do not underestimate your WHY as it is a source of incredible power! What is your WHY? It could be a burning desire to live life more fully, keeping up with your kids, breaking a personal record, being able to do something that you can not right now, being a positive example for others, not ending up in a ‘retirement’ home or something else deeply rooted. Take a moment to ponder your WHY and write it down. There may be several. Here is how to extract your WHY: From your goals, ask WHY these goals are important? What will accomplishing these goals allow you to do that you can not right now? Who in your life will be positively impacted should you attain these goals? The WHY you write down should create joy and excitement in your heart when you imagine it And it must be positive, not negative. Rather than, "Not be in pain," write down, "Feeling good in my body every day" You may have one or several WHY's. Once you've written them down, revisit them at least once per day. You can revisit it by rewriting it, reading it or even looking at it in the form of a picture. For example, an image of you when you felt your best or an image out of a magazine of someone living the life you envision will work. Let yourself revel in the thought of having your WHY fulfilled, even if it's only for 10 seconds a day. You will be surprised by how this little habit will affect your days for the better. Your WHY Every Day If you can revisit your WHY daily you will create new connections in your brain (neuroplasticity), that will lead to new ways of thinking and ultimately new ways of doing things that will make your WHY and your goals a reality. THOUGHTS lead to FEELINGS which lead to ACTIONS which lead to RESULTS! Your WHY is the fuel for your motivation that will consistently keep you on track: When you find your ‘default’ self trying to talk you into not doing a healthy habit like exercising or eating a healthy meal remember your WHY When you feel like you are losing your motivation, remember your WHY When you are having a particularly hard week, remember your WHY. When there is peer pressure, remember your WHY. When it comes to follow-through and successful outcomes Your WHY is everything… And it is the only thing that can get you through the challenging times that threaten to destroy your progress and keep you small. Your WHY will allow you to go big in anything you want in your life. Willpower is fleeting and it will never outlast the power of a deeply rooted WHY so make establishing your WHY a priority.