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Connection Between Alcohol and Sleep

Posted on April 2, 2023 at 3:35 PM Comments comments (0)

Connection Between Alcohol and Sleep

Have you ever had a glass of wine before bed? Drinking alcohol causes feelings of relaxation and sleepiness, so naturally, some people turn to it as a sleep aid.


But while alcohol may help you fall asleep, it does not provide you with the good night’s sleep you need.


Consuming alcohol before bed actually leads to disrupted sleep.


You may fall asleep faster, but your normal sleep pattern will be disrupted. This lowers overall sleep quality.


Alcohol consumption, especially in excess, has been linked to a variety of sleep issues.


Those with alcohol use disorder often report:


Excessive daytime sleepiness


Obstructive sleep apnea (OSA)


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What is a Normal Sleep Cycle?

To understand how alcohol disrupts sleep, it’s essential to understand what a normal sleep cycle looks like.


Sleep cycles involve four sleep stages: three non-rapid eye movement (NREM) stages and one rapid eye movement (REM) stage.


NREM Sleep

During NREM sleep, muscles relax, heart rate drops, and brain activity slows. Your eyes move very little during this time.


This is the first three of the four stages of your sleep cycle, and it makes up 75% of typical sleep activity.


The most important stage within NREM sleep is stage three, known as slow-wave sleep. This is thought to be linked to creativity, insightful thinking, and memory. It is the stage where you experience the most restorative sleep.


REM Sleep

During REM sleep, eye movement restarts and becomes very rapid and heart rate picks up. This is where dreaming occurs.


While more mysterious than the other stages, scientists believe REM sleep is also important for memory consolidation. It represents the last 25% of your sleep cycle and typically lasts between 5 and 30 minutes.


These four sleep stages follow one another in 90 to 120-minute cycles (four to five cycles per every eight-hour sleep period).


NREM sleep is more prevalent for the first two cycles, with REM sleep lasting no more than 10 minutes.


During the second half of the night, REM sleep becomes more dominant. It lasts up to 40 minutes, while NREM sleep ceases almost entirely.


Young people typically experience the most REM sleep on average. The typical duration decreases with age.


How Does Alcohol Ruin Sleep?

Consuming alcohol before bed disrupts the sleep stages and the time spent in each stage.


Alcohol can help you fall asleep faster, so you may skip the initial light sleep of stage one. You might go straight into a deep sleep and remain in it longer than usual.


This can create an imbalance between NREM and REM sleep, resulting in less REM sleep than usual. REM sleep is one of the most restorative stages of sleep, so this leads to lower quality sleep overall.


Alcohol also increases the likelihood of waking during the second half of the night, where most REM sleep occurs.


Drinking alcohol can also ruin sleep by acting as a stimulant, delaying sleep onset. This mainly happens with light drinking right before bed.


As a result, sleep deprivation and feelings of excessive daytime sleepiness can occur. That can prompt some to use caffeine to stay awake the next day. This can lead to more alcohol consumption before bed.



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What Does Research Say About Alcohol and Sleep?

The research on alcohol’s effects on sleep is well-established.


One review of the data found that while alcohol initially promotes faster sleep onset, it ultimately leads to more sleep disruptions. This was even true for moderate alcohol consumption, with participants in one study showing reduced REM sleep.6


There are several ways this can happen.


Body Temperature

Multiple studies have found alcohol consumed 60 minutes before falling asleep decreases body temperature.4


While sleeping, body temperature then rebounds, leading subjects to wake up in the middle of the night.4 This usually occurs during the second half of the night, which is dominated by REM sleep.


Movement Disorders

In one study, people who consumed alcohol before bed had up to three times higher incidences of periodic leg movements at night (restless leg), causing them to wake up.1



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Can Just One Drink Affect Sleep?

A 2018 study compared sleep quality among subjects based on the amount of alcohol consumed.


It found that less than two servings of alcohol per day for men and just one for women reduced sleep quality by an average of 9.3%.3


Another study found that the risk for obstructive sleep apnea (OSA) increased in normal sleepers after just a single drink of alcohol.6


Just a single drink of alcohol can interfere with the production of melatonin. Melatonin helps us regulate our sleep cycles.


According to one 2007 study, one drink of alcohol before bed decreases melatonin between 15% and 19%.5


Can Heavy Alcohol Use Lead to a Sleep Disorder?

Alcohol's effects on sleep grow with increased alcohol intake.


For example, heavy drinkers are more likely to report poor sleep than light drinkers. A 2013 study found an association between frequent binge drinking and insomnia.2


According to the study, those who binge drink more than two days a week have an 84% higher chance of developing insomnia than regular drinkers.2


It is likely that there is a vicious cycle between insomnia leading to more drinking and worsening sleep quality.


With decreasing sleep quality and lack of sleep, other health issues can arise such as depression, mood swings, and weight gain


Another 2013 study found those who drink heavily experience higher rates of sleep issues.


Women were 13% more likely to report difficulty both falling and staying asleep if they drink heavily.


Men were 10% more likely to report difficulty falling asleep and 8% less likely to stay asleep if they engaged in heavy alcohol use.4


Alcohol and Obstructive Sleep Apnea (OSA)

One of the most common sleep-related conditions is obstructive sleep apnea (OSA)


OSA is a condition in which throat muscles intermittently relax and block the airway during sleep.


Snoring is a notable symptom of OSA.


Alcohol-induced OSA can increase a person’s risk of heart attack, stroke, and even death.


It is most commonly associated with heavy drinkers. However, normal sleepers can develop it even after just one drink.


Alcohol appears to have a relationship with OSA that increases with the level of alcohol intake.


According to a 2013 study, women who drink to excess more than twice a week have an 8% higher chance of developing OSA.


For men who regularly binge drink, the chance of OSA goes up 10%.7


6 Tips for Sleeping Better After Drinking Alcohol

Here are six tips for better sleep after drinking alcohol:


Use the Bathroom before Bed

Alcohol is a diuretic, which means it makes you produce more urine than usual. Be sure to use the bathroom before bed so your bladder does not wake you up later.


Avoid Caffeine

Caffeine will, of course, make it more difficult to fall asleep. After the late afternoon, all caffeinated drinks should be avoided, especially if you plan to drink alcohol later.


Allow Your Body Time to Process the Alcohol

Drink no more than two standard drinks per hour to avoid becoming too intoxicated.


Stick to Your Normal Sleep Schedule

It is easier to fall asleep if you do so at the same time each night on a regular basis.


Don’t Drink Carbonated Beverages

Carbonated drinks are absorbed by your body easier. This makes you tipsy faster and, therefore, makes sleep more difficult.


Control Your Drinking

Only drink one drink per hour and stop drinking four hours before bedtime.


Is Drinking to Fall Asleep a Sign of an Alcohol Problem?

Among those suffering from alcohol use disorder (AUD), rates of sleep disturbances are higher than the general population.


One review of patients across six studies reported rates of insomnia ranging from 25% to 72% among alcoholics.6


Those with insomnia who drink alcohol to help themselves fall asleep faster are more likely to have problems with alcohol use.


Disturbed sleep is also an alcohol withdrawal symptom. And because alcohol ultimately perpetuates sleep disturbance through reduced REM sleep, those who use it are more at risk for AUD.


If you have an alcohol use disorder and a mental health problem, it is essential to seek help for both conditions.


Related Pages

Alcohol and Anxiety

Medically Reviewed by Annamarie Coy

Is Alcohol a Depressant?

Medically Reviewed by Annamarie Coy

Alcohol Induced Dementia

Medically Reviewed by Elena

8 sources cited

Updated on December 11, 2022

All Alcoholrehabhelp content is medically reviewed or fact checked to ensure as much factual accuracy as possible.


We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies.


Aldrich, MS, and JE Shipley. “ Alcohol use and periodic limb movements of sleep.” Alcohol Clin Exp Res, vol. 17, no. 1, 1993, pp. 192-6.

American Academy of Sleep Medicine. “ Frequent binge drinking is associated with insomnia symptoms in older adults.”, 2013.

Pietilä, Julia, et al. “ Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study.” JMIR mental health, vol. 5, no. 1, 2018.

Roehrs, Timothy, and Thomas Roth. “ Sleep, Sleepiness, and Alcohol Use.” Alcohol Res Health, vol. 25, no. 2, 2001, pp. 101-9. NCBI.

Rupp, Tracy L., et al. “ Evening alcohol suppresses salivary melatonin in young adults.” Chronobiology international, vol. 24, no. 3, 2007, pp. 463-470.

Stein, Michael D., and Peter D. Friedmann. “Disturbed Sleep and Its Relationship to Alcohol Use.” Substance abuse, vol. 26, no. 1, 2005, pp. 1-13. NCBI.

Popovici, Ioana, and French, Michael T., “ Binge Drinking and Sleep Problems Among Young Adults.” Drug and alcohol dependence, vol. 132, 2013, pp. 207-15. NCBI


Annamarie Coy, BA, ICPR, MATS

Medical Reviewer

She earned her B.A. Magna Cum Laude in Substance Abuse Counseling from Ohio Christian University. She is a Licensed Addiction Counselor Associate (LACA) in the State of Indiana.

Vince Ayaga

Vince Ayaga

Content Contributor

Vincent Ayaga is a medical researcher and experienced content writer with a bachelor's degree in Medical Microbiology. His areas of special interest include disease investigation, prevention, and control strategies. His mission is to educate society on the effects of alcohol abuse and dependence and available evidence-based solutions in addiction therapy. He believes that addiction education based on current research has a greater impact among the affected and knowledge seekers.

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Kitler lent her time, knowlege to skiing

Posted on August 25, 2022 at 2:35 PM Comments comments (0)

Kitler lent her time, knowlege to skiing

By Diane Imrie, Special to the CJ Aug 24, 2022 Updated Aug 24, 2022

Patti Kitler will be recognized for her over 40-plus year coaching career in cross-country skiing. The Northwestern Ontario Sports Hall of Fame induction dinner is on Sept. 17.

Continuing with our profiles of the 2022 Northwestern Ontario Sports Hall of Fame inductees is a closer look at the career of builder Patti Kitler.


The builder category is designed to also recognize people, other than athletes, who have enjoyed long and successful careers in sport. Patti Kitler has done just that, turning her love of the sport of cross country skiing, which she began in the late 1970s in Thunder Bay, into a lifelong commitment to providing opportunities to people of all ages and abilities.


Since taking her first coaching course in the early 1980s she has never looked back, spending over 40 years as a dedicated coach from the local to the national level and a course facilitator and evaluator within the NCCP Coaching program.


In the mid 1980s, Patti got involved with the Lake Superior Ski Division and helped grow the program locally. She also conducted workshops throughout the region while taking on a variety of positions on the executive.


Patti’s commitment soon led her to be hired as an assistant coach with Cross Country Ski Ontario, marking the start of her long involvement in the provincial sport organization which continues to this day. Included amongst her many CCSO positions have been High Performance, Coaching Development and Waxing Coordinator, as well as, serving as Head Coach for Ontario cross country and para-nordic teams at multiple Canada Winter Games dating back to 1991. She also served on their Board from 1989 to 2020.


While attending Lakehead University from 1990-94 to obtain her honours physical education degree, Patti did double duty, serving as the coach of their Nordic ski team. She also got involved with Big Thunder Nordic where she helped develop their coaching system, eventually going on to serve as their Head Coach from 1994-2000, with some of their skiers going on to represent Canada at World Juniors, University Games and the Olympics.



Taking her enthusiasm and expertise with her when she relocated to Sudbury in 2000, Patti also enhanced that community’s cross country skiing programs. She also called upon the knowledge she had gained taking adaptive coaching courses to go on to become a driving force behind the development of Para-Nordic skiing in Ontario, and helped develop the Sudbury Accessible Sports Council. Her talents also earned her a position with Nordiq Canada where she helped build the Para-Nordic program in Eastern Canada, which led to three athletes making it to the 2010 Vancouver Paralympic Games. Throughout her coaching career a multitude of athletes have benefited from Patti’s expertise including, most recently, Collin Cameron who earned 3 bronze medals at both the 2018 and 2022 Paralympic Winter Games.


Pattis’ contributions have not gone unnoticed, receiving the 2015 Firth Award from Nordiq Canada which is awarded annually to a woman who has made an outstanding contribution to cross country skiing in Canada. Her hometown will have the chance to recognize her exceptional career, along with all of the Class of 2022, when she is officially inducted into the Northwestern Ontario Sports Hall of Fame.


Joining Kitler at the induction dinner on Sept. 17 at the Valhalla Inn will be five other entries. The late Gerry Cizmar, Taylor Pyatt and Jason Napper are in the athlete division, Ken Slater is the other builder being honoured and the 2017 Canadian mixed championship rink of Trevor Bonot, Jackie McCormick, Kory Carr and Megan Carr will go in the team category.Dinner and Ceremonies taking place on Saturday, Tickets are $100 each and can be ordered by calling 622-2852 or via email at or dropping by the Hall at 219 May Street South. (beside City Hall), Tuesday to Saturday from 12:00 to 5:00.


Until next time keep that sports heritage pride alive.


Diane Imrie is the executive director of the Northwestern Ontario Sports Hall of Fam" target="_blank">

Very Proud on my younger sister,  Wau to go Girl.

Letting go doesn't have to be so serious

Posted on August 23, 2022 at 8:20 AM Comments comments (0)

I want to share with all the importance for our Mental Health

I receive events from Dr. Steve Fonso a long time Chiropractor in Thunder Bay who works very hard to help us through our tramas.

Be it from a physical injury, sorrow from recent losses, the effects fo the past 2 years and possibly long for this.

"Letting go of the things that hurt us and/or keep us bogged down is hard. Really hard.


But through decades of working through this process on both myself and with my practice members I've learned that although letting go is a delicate process, it doesn't have to be so serious.


In fact, it's the seriousness that continues to keep us trapped in this dark and negative place. Systems Thinking allows us to take an objective view and allows us breathing room so that we don't have to take the letting go process so seriously.


So even though letting go is MASSIVELY important, it doesn't have to be massively serious.


We can be serious AND playful as well. Systems Thinking gives us the tools needed to invite in the subtle nuance of playfulness and curiosity and leaves seriousness at the door.


Join me tomorrow, Tuesday, August 23 from 11AM-12PM EST for a Letting Go party! We have limited space available so make sure you grab your spot right away or you'll have to wait for the next workshop in September.


Want to join but can't make it? Everyone on the guest list will receive a playback link that will be available for 7 days so you can watch it back whenever you have the time.


What do say, Anne Parr, will you join me?" target="_blank">Yes, I'm in

Not sure yet and want to learn more? Click the button below and scroll down to the description." target="_blank">Learn More

Hope to see you there. It wouldn't be a party without you!


Dr. Steve

April 22 2022" target="_blank">

Major Labour Shortage in Fitness

Posted on July 26, 2022 at 8:15 AM Comments comments (0)

Never before has our industry seen such a significant shortage in labor; recruiting the right talent to fill positions is the biggest and most immediate challenge clubs and studios are facing as we head towards our “back to school” season.


What does this mean for qualified fitness leaders?


You hold more power than ever before related to the workplace culture you choose, the clients you want to serve, your compensation, and the success of your career.


Here are ten questions to ensure you’re setting yourself up from a position of confidence in choosing an employer:

Your Potential Compensation

This goes well beyond hourly rates! If you’re simply choosing a gym based on a few extra dollars per hour you could be cheating yourself out of fantastic opportunities. Prioritize the following list and inquire about:


Base rate and opportunities for commission, profit share, etc.

Subsidies related to education, equipment and learning

Organizational chart and opportunities for growth and development

Health benefits packages, vacation policies, and discounts with partners

Rewards and recognition around loyalty and performance

Coaching and leadership around your career and development

Their Strategic Objectives

Inquire about their goals, challenges, and what they have planned for your role. You’ll be able to identify the level of certainty.


Is there a risk of them not keeping you on if you don’t hit goals?

Are they planning on launching new programs or services?

Are they looking to attract a new type of clientele?

Will their priorities change in the near future?

Do they keep track of industry trends and adjust their business model accordingly?

It can be overwhelming to stay on top of all the changes taking place in fitness while providing phenomenal services to your clients and classes; my best tip is to surround yourself with the best networking and learning opportunities.


To prepare for a critically important Fall season that means going to canfitpro’s Global Conference and Tradeshow August 10th to 14th. Choose sessions that will propel your career forward, including #2149 “Canadian State of the Fitness Industry” Friday at 4pm.


I shared more suggestions with Mo Hagan on Instagram Live today," target="_blank">check out the video here.

Shared from Natalie 

Is there such a thing as a silent stroke?

Posted on June 27, 2022 at 2:45 PM Comments comments (0)

I’ve heard of silent heart attacks, but is it also possible to have a stroke and not know it?


A. Yes, it’s possible. In fact, a statement issued by the American Stroke Association and American Heart Association estimated that as many as a quarter of octogenarians may have experienced one or more strokes without symptoms. These events are often detected only when a person undergoes brain imaging for another reason.


How is this possible? A silent stroke is most often caused by reduced blood flow in one of the smaller arteries that feed the brain. It can occur without noticeable symptoms if it affects a part of the brain that doesn’t control major movements or vital functions. This means it won’t produce traditional stroke symptoms such as weakness in your arm or leg or garbled speech. A silent stroke may also produce symptoms you mistakenly attribute to something else, such as garden-variety clumsiness or random memory lapses. Similar to reducing the chance of a major stroke, addressing cardiovascular risk factors, such as high cholesterol and high blood pressure, also lowers the risk of having silent strokes.


— Toni Golen, M.D., and Hope Ricciotti, M.D.

Editors in Chief, Harvard Women's Health Watch


Image: piyaphat50/Getty Images" target="_blank">Continue reading »




• What is a stroke?

• How strokes affect the brain

• Medical problems that raise stroke risk

• SPECIAL SECTION: Lifestyle changes to help prevent strokes

• Diagnosing a stroke

• ... and more!" target="_blank">Click here to learn more »

Share from Harvard Medical School online Newsletter.

Friends of the Public Library

Posted on June 22, 2022 at 7:30 AM Comments comments (0)


-- Stock up for summer reading at the Friends of the Public Library

Used Bookstore book sale on

Thursday, June 23 and Friday, June 24 from 1 p.m. to 4 p.m. and Saturday, June 25 from 10 a.m. to 1 p.m.

at Victoriaville in front of the bookstore.

For a Buck-A-Bag you can get a large selection of books for all ages and all interests;

CDs: Every musical genre at rock bottom prices; DVDs and audio books

Keep the adults and kids occupied and entertained this summer while supporting The Friends of the Thunder Bay Public Library. For more info call the bookstore at (807) 623-2409. Located at 650 Victoria Avenue East, Victoriaville Centre, Unit 75

Follow us on Facebook FriendsBookstoreTBay

a Guide to Exercise for Seniors

Posted on March 30, 2022 at 2:40 PM Comments comments (0)

I received an email today with great content " A Guide to Exerciise for Seniors"

Author" target="_blank">Laura Newcomer 

Regular physical activity offers people in their golden years a host of benefits, from stronger bones to improved cognition and better sleep. You don’t need to pound the pavement or spend hours in the gym each day to reap these benefits. The perks of exercise can be found via a huge range of activities including cycling, swimming, walking, strength training, stretching, and more.

Below, we’ve detailed everything you need to know about exercise for seniors. We’ll walk you through the many benefits of exercise at this life stage plus a range of accessible activities. We’ve also rounded up several experts’ best recommendations for exercises that relieve aches and pains all over the body.

Finally, we’ll outline some safety tips for exercise so you can stay fit and active for years to come. Let’s get to it!

Edie Dolan (aged 70+), featured in the clips below, has been working with personal trainer Kate Meier for over 2 years. Meier says, “When we started working together, Edie’s osteoporosis was progressing rapidly. After just six months, they found that her osteoporosis progression had stopped and it has not progressed again since we started working together.” This is a true testament to the benefits of resistance training in older adults!" target="_blank">Relationship Between Sleep and Exercise

Enjoy this artical feel free to share.

Love to hear your feedback, Thanks Anne

Indigenous Fitness Experience

Posted on March 12, 2022 at 9:40 AM Comments comments (0)

Indigenous Fitness Experiences: Building Awareness and Relationships

March 9, 2022



By Santiago Martinez and Beth Yarzab


On January 26, 2022, canfitpro Staff and PRO TRAINERS were fortunate to learn from three Indigenous Leaders at a webinar about fitness experiences in their communities. The education was part of canfitpro’s commitment to Diversity and Inclusion, with the objective of building awareness of what fitness means for Indigenous People as it relates to health, culture, and connection.


Featuring a panel of canfitpro members from multiple First Nations we heard compelling stories and absorbed important education regarding Indigenous Ways of Knowing. This session was important to building awareness about the unique needs Indigenous communities have when accessing fitness opportunities.


Below you will find the bios of our inspiring panelists, as well as a summary of the discussion held during this webinar." target="_blank">Natalie Paavola is from Namaygoosisagagun First Nation, located within the Robinson Superior Treaty area. Namaygoosisagagun is a small remote First Nation located 275 km north of Thunder Bay, ON – with limited accessibility, in the heart of the boreal forest." target="_blank">* Natalie took the FIS Certification course & successfully pass both theory & Practical components.  So very proud of her passion for Fitness & Wellness a pillar of our community, we are grateful.

Moving forward in a positive way.

Happy Luna New Year 2022

Posted on February 1, 2022 at 8:50 AM Comments comments (0)

Year of the Tiger 2022:

2022 is a year of the Water Tiger. It starts from February 1st, 2022, and ends on January 21st, 2023. A Water Tiger year occurs every 60 years.

he Tiger is known as the king of all beasts in China. The zodiac sign Tiger is a symbol of strength, exorcising evils, and braveness. Many Chinese kids wear hats or shoes with a tiger image for good luck.

Water Tiger comes from Tiger’s five elements (Gold, Wood, Water, Fire and Earth)

May you have a prosperous year due to the Tiger’s auspicious signs (strength, exorcising evils and braveness).

Chinese people believe that what you do at the beginning of a new year will affect your luck in the coming year. Staying up on Chinese New Year’s eve (January 31st, 2022) and saying good words to your family/friends like Happy New Year after the clock strikes 12 will certainly bring good luck." target="_blank">http://

Not the Time To be Still

Posted on January 22, 2022 at 11:15 AM Comments comments (0)


Prioritizing and Promoting Physical Activity

Only 16 per cent of adults and 39 per cent of children and youth in Canada are meeting recommended physical activity levels. ParticipACTION is rallying the fitness community to help support the prioritization of physical activity at the federal level through policies, investments, programs and infrastructure changes that promote, incentivize and celebrate the benefits of physical activity.


Regular physical activity is a core essential for a long and vibrant life:


Physical inactivity is one of the leading risk factors for chronic disease and death worldwide. Conversely, being physically active can improve and even save lives.

Physical inactivity costs our healthcare system over $6.8 billion a year. The pandemic has proven limitations of the system; investments in physical activity can protect it.

Inclusive physical activity programs enrich communities, reduce inequalities, increase connections between and across cultures, and decrease isolation.

Safe, walkable, wheelable and cycling-friendly streets keep us active while connecting us with our local businesses, growing the economy, and reducing fossil fuel dependence and air pollution.

Regular physical activity reduces anxiety and depression and is a proven coping strategy. 40 per cent of Canadians say their mental health has deteriorated since the pandemic.

Active populations are productive – at work and at school – with lower absenteeism and better performance.


It’s time for action. ParticipACTION is calling on the government to implement change-making solutions to make physical activity a defining part of life in Canada. Sign the open letter to show your support for requesting resources, both human and financial, to make an immediate fundamental change that will make Canada a healthy, joyful, environmentally progressive, inclusive and economically strong nation.


Make Physical Activity a National Priority

ParticipACTION has released an open letter urging the Government of Canada to make physical activity a priority for the health and well-being of all Canadians. Sign the open letter and help advocate for physical activity to be deemed essential. #NotTimeToBeStill

Sign Open Letter" target="_blank">


Posted on January 17, 2022 at 2:30 PM Comments comments (0)


A recent scientific study demonstrates that being physically active improves the immune response to vaccination. Physically active people are 50% more likely to develop higher antibody levels after receiving a vaccine, compared to those who are physically inactive.

Exercise and physical activity must be part of the solution set in order to not only get through this pandemic, but also to alleviate the pressure on the health care system.

Physical activity and sport are important assets to a healthy society, their revival is crucial!

It is imperative to:

1- Recognize that the professionals who supervise the practice of physical activity are essential (trainers, kinesiologists, and coaches)

2- Relaunch the practice of supervised physical activity and sport for both children and adults.

Let us help you!

#savefitnesscanada #saveyourhealth

On behalf of Fitness Industry Council of Canada I would greatly appreciate your sharing this campaign #SaveYourHealth #SaveFitnessCanada ��

COVID Guidelines for facilities

Posted on January 10, 2022 at 11:40 AM Comments comments (0)


I am posting the:



Effective January 5, 2022, outdoor sports and recreational fitness facilities may open if they comply with the following conditions:

• The number of spectators at the facility at any one time must not exceed 50 per cent of the usual seating capacity, and for a facility that does

not have an area designated for spectator seating, the area is to be limited to 50 per cent capacity (determined by taking the total square

metres of the area, dividing that number by 8 and rounding the result down to the nearest whole number).

• Every outdoor spectator must wear a mask or face covering in a manner that covers their mouth, nose and chin, unless they are entitled to

any of the exceptions set out in O. Reg. 263/20 or are seated with members of their own household only, and every member of the household

is seated at least 2 metres (6 feet) from every person outside their household.

• The person responsible for the facility must ensure that members of the public are to maintain a physical distance of at least 2 metres (6 feet)

from every other person (see capacity section below).

• The person responsible for the facility or permit holder must record the name and contact information of every member of the public who

attends (see screening and record keeping section below).

• Sports, fitness and exercise classes are permitted with the following conditions:

o Physical distancing at 2 metres (6 feet) must be adhered to,

o The person responsible for the facility or permit holder must actively screen participants (see screening and record-keeping section


o Organized sports leagues must submit a safety plan to the facility (see safety plan section below).

• In-person outdoor teaching and instruction are permitted with the following conditions:

o The students must maintain a physical distance of at least 2 metres (6 feet) from every other person in the instructional space, except

where necessary for teaching and instruction that cannot be effectively provided if physical distancing is maintained.

o The total number of students permitted to be in each instructional space at any one time must be limited to the number of persons who

can maintain a physical distance of at least 2 metres (6 feet) from every other person in the space where the instruction is provided.

Full article file:///C:/Users/Administrator/Documents/COVID19_Guidance_for_facilities-for-sports-and-rec-fitness-activities_final.pdf

Winter Solstice

Posted on December 21, 2021 at 7:20 AM Comments comments (0)

Today is Winter Solstice!

The longest night is apon us.  The shortest day.

The Earth's axis rotates where the North Pole has its maximun tilt from the Sun

Every day from tomorrow on we will see slowly move into longer days until we reach 


The winter solstice is almost nine hours shorter than the longest day of the year in June, which is just under 16 hours and 38 minutes long." target="_blank">More information

Positive Bright days to come!

Fitness Trends Report

Posted on December 14, 2021 at 4:30 PM Comments comments (0)" target="_blank">FITNESS TRENDS REPORT                                                                                 NOVEMBER 2021


In November 2021, canfitpro reached out to 54,000+ fitness professionals and 3,500+ fitness business owners from across Canada to participate in our annual Fitness Trends survey. In addition to sharing experiences from the past year as part of a community health check, we encouraged fitness professionals to evaluate and vote on predictions likely to impact the industry in the upcoming year.


…and the results are in!

Canada’s Fitness community is ready to design and deliver new holistic health programs

Uncertainties lead to opportunities as the ‘new normal’ has Canadians seeking fitness programs that support the mind-body connection.

With the widespread adoption of virtual service delivery models1, the fitness community is shifting its focus to developing new program options and

improvements at fitness facilities. This holistic approach will provide greater support to whole-body health for individuals and families.

According to the surveyed fitness professional community, there is shared belief that there are three key new opportunities on the horizon:

Want to Discover More Trends?

Learn what fitness professionals expect to see emerge in 2022.

Download the Fitness Trend Report" target="_blank">Download full Report 

Highlights from Report 


  1. Mind-body programs and classes will become heavily sought after.

    “Ancient methods of health maintenance such as Tai Chi and Qi Gong will gain in popularity.”

  2. Diversity will be king.

    “When designing spaces and programs, we need to ensure the experience doesn’t alienate or exclude 

    but rather accommodates and embraces the uniqueness of all people.”

  3. A renewed relationship with diet and nutrition. 

    “There have been big gains with public acceptance that body size is not an indicator of how healthy one’s body is.”

  4. Fitness as a family will emerge, encouraging physical activity at all ages.

    “Families that move together build positive behaviours with food, physical activity and experience better body confidence.”

  5. Demand for quality will continue to rise “The industry will experience a new demand for quality to maintain and grow client base.”" target="_blank">Is the industry about to witness a new trend?

What will be the impact of the COVID-19 pandemic

extending into another year of fluctuating cases?

Some are predicting a new rehab program to emerge, explicitly focusing on supporting individuals recovering from minor to severe COVID symptoms. ?


Anne Parr canfitpro PRO TRAINER FIS 



The Message of Pain

Posted on November 30, 2021 at 7:35 AM Comments comments (0)

Both emotional and physical pain are messages that we need to stop and pay attention to.


When we feel pain, our first impulse is often to eradicate it with medication. This is an understandable response, but sometimes in our hurry to get rid of pain, we forget that it is the body's way of letting us know that it needs our attention. A headache can inform us that we're hungry or stressed just as a sore throat might be telling us that we need to rest our voice. If we override these messages instead of respond to them, we risk worsening our condition. In addition, we create a feeling of disconnectedness between our minds and our bodies.


Physical pain is not the only kind of pain that lets us know our attention is needed. Emotional pain provides us with valuable information about the state of our psyche, letting us know that we have been affected by something and that we would do well to focus our awareness inward. Just as we tend to a cut on our arm by cleaning and bandaging it, we treat a broken heart by surrounding ourselves with love and support. In both cases, if we listen to our pain we will know what to do to heal ourselves. It's natural to want to resist pain, but once we understand that it is here to give us valuable information, we can relax a bit more, and take a moment to listen before we reach for medication. Sometimes this is enough to noticeably reduce the pain, because its message has been heard. Perhaps we seek to medicate pain because we fear that if we don't, it will never go away. It can be empowering to realize that, at least some of the time, it is just a matter of listening and responding.


The next time you feel pain, either physical or emotional, you might want to try listening to your own intuition about how to relieve your pain. Maybe taking a few deep breaths will put an end to that headache. Perhaps writing in your journal about hurt feelings will ease your heart. Ultimately, the message of pain is all about healing.


From DailyOM" target="_blank">


Posted on November 26, 2021 at 4:45 PM Comments comments (0)

Share by Paul Anthony

This is for you. I really like what is said here and am going to try my best to follow it. Thank you to the person who wrote this. May God bless us all as we strive to be a blessing to others at this age, especially to our children.


��Between 60 and death. It's time to use the money you saved up. Use it and enjoy it. Don't just keep it for those who may have no notion of the sacrifices you made to get it. Remember there is nothing more dangerous than a son or daughter-in-law with big ideas for your hard-earned capital.

��Warning: This is also a bad time for investments, even if it seems wonderful or fool-proof. They only bring problems and worries. This is a time for you to enjoy some peace and quiet.

��Stop worrying about the financial situation of your children and grandchildren, and don't feel bad spending your money on yourself. You've taken care of them for many years, and you've taught them what you could. You gave them an education, food, shelter, and support. The responsibility is now theirs to earn their own money.

��Keep a healthy life, without great physical effort. Do moderate exercise (like walking every day), eat well, and get your sleep. It's easy to become sick, and it gets harder to remain healthy. That is why you need to keep yourself in good shape and be aware of your medical and physical needs. Keep in touch with your doctor, do tests even when you're feeling well. Stay informed.

��Always buy the best, most beautiful items for your significant other. The key goal is to enjoy your money with your partner. One day one of you will miss the other, and the money will not provide any comfort then, enjoy it together.

��Don't stress over the little things. You've already overcome so much in your life. You have good memories and bad ones, but the important thing is the present. Don't let the past drag you down and don't let the future frighten you. Feel good in the now. Small issues will soon be forgotten.

��Regardless of age, always keep love alive. Love your partner, love life, love your family, love your neighbor and remember: "A man is not old as long as he has intelligence and affection."

��Be proud, both inside and out. Don't stop going to your hair salon or barber, do your nails, go to the dermatologist and the dentist, keep your perfumes and creams well stocked. When you are well-maintained on the outside, it seeps in, making you feel proud and strong.

��Don’t lose sight of fashion trends for your age, but keep your own sense of style. You’ve developed your own sense of what looks good on you – keep it and be proud of it. It’s part of who you are.

��ALWAYS stay up-to-date. Read newspapers, watch the news. Go online and read what people are saying. Make sure you have an active email account and try to use some of those social networks. You'll be surprised at what old friends you'll meet.

��Respect the younger generation and their opinions. They may not have the same ideas as you, but they are the future and will take the world in their direction. Give advice, not criticism, and try to remind them that yesterday's wisdom still applies today.

Never use the phrase: “In my time.” Your time is now. As long as you’re alive, you are part of this time.

��Some people embrace their golden years, while others become bitter and surly. Life is too short to waste your days on the latter. Spend your time with positive, cheerful people, it'll rub off on you and your days will seem that much better. Spending your time with bitter people will make you feel older and harder to be around.

��Do not surrender to the temptation of living with your children or grandchildren (if you have a financial choice, that is). Sure, being surrounded by family sounds great, but we all need our privacy. They need theirs and you need yours. Even then, do so only if you feel you really need the help or do not want to live by yourself

��Don't abandon your hobbies. If you don't have any, make new ones. You can travel, hike, cook, read, dance. You can adopt a cat or a dog, grow a kitchen garden, play cards, checkers, chess, dominoes, golf.

��Try to go. Get out of the house, meet people you haven't seen in a while, experience something new (or something old). The important thing is to leave the house from time to time. Go to museums, go walk through a park. Get out there.

��Speak in courteous tones and try not to complain or criticize too much unless you really need to. Try to accept situations as they are.

��Pains and discomfort go hand in hand with getting older. Try not to dwell on them but accept them as a part of life.

��If you've been offended by someone – forgive them. If you've offended someone-apologize. Don't drag around resentment with you. It only serves to make you sad and bitter. It doesn't matter who was right. Someone once said: "Holding a grudge is like taking poison and expecting the other person to die." Don't take that poison. Forgive, forget, and move on with your life.

��Laugh. Laugh away your worries Remember, you are one of the lucky ones. You managed to have a life, a long one. Many never get to this age, never get to experience a full life.

My valued friends, enjoy peaceful life at this point in your life ...

Don't worry... be happy. ��

canfitpro 2021 Online: Business & Leadership event

Posted on November 10, 2021 at 3:05 PM Comments comments (0)

Our final online event of the year is next week!

Select your sessions for the canfitpro 2021 Online: Business & Leadership event for your chance to win an Instructor Training Course from one of our amazing sponsors, E5 Collective at a value of USD$186!



Choose between 15 engaging lectures including:


Polar Club Solution - A tool to enhance your members' training experience

10 Steps to Creating the Optimal Virtual Experience

Master the Art of Sales and 2x-4x Your Fitness Revenue in 90 Days

Connecting, Leading and Leaning In

PART 1 - Fitness is Medicine: A Prescription to Get Active

THINK Yourself® A SALES PRO - Create an Irresistible Sales Experience

PART 2 - Building a Medical Fitness Career Path: A New Era Begins and You Can Lead It!

State of the Fitness Industry - Driving Sales Success & Culture

Haven't registered YET?" target="_blank">

Is Massage detoxifying? That is the question

Posted on October 31, 2021 at 1:40 PM Comments comments (0)

Sharing this from a great trainer Drewe,

I bet you’ve been told before that “massage is detoxifying”. But is it actually?


Well, actually - it’s more likely that it’s the opposite: slightly (and temporarily) toxic! Yep, you read that correctly. Let me explain.


Typically when we think of a “toxin” we usually think of substances that we don’t want in our bodies. And whilst that can be the case in some instances, we have to remember that toxicity is not just a function of the substance itself but also of concentration.


By that I mean, anything (yes, even things like water and oxygen) in a concentration that is too high, is technically a toxin for us. That distinction is important in this conversation, because in massage, mostly what we’re talking about are substances normally found in our bodies, that might have accumulated to a point of being too much.


So just the stuff we normally produce, but in concentrations that are too high.


The other thing that is important to know in this conversation is that toxicity can be either localized or systemic.


Now, before we venture any further down this rabbit hole, I think we should note that our biology is wonderfully well equipped to prevent toxic situations, especially on a systemic level. We have multiple organs of filtration that help to remove things when they start to be found in amounts higher than the ideal balance point for us.


This means that any temporary toxicity (like alcohol, for example) is removed in the course of a few hours, and therefore our systems mostly handle that process of detoxification without things ever getting to a point where they are truly, harmfully toxic.


You could say then that (in most cases, for most people), systemic toxicity is a very rare event that likely signals some other grave problem.


But what about localized toxicity?


This is more the realms of massage and manual therapies.


Trigger points (a whole world of conversation unto themselves), are essentially microscopically tiny points of metabolic waste accumulation. They contribute to a lot of discomfort we encounter in our lives and likely complicate all or almost all pain syndromes. Essentially small packets of localized toxicity.


Massage *can* help with these localized patches of toxicity. [key word: can].


And when you do find a therapist that finds and helps a trigger point, what you’re actually doing indirectly is spreading that local accumulation of metabolic wastes into the blood - which means that temporarily you’re freeing toxins into your system!


Now, if it were only this, you might be able to suggest that in the end, we reducing the toxicity of the body - by taking a localized accumulation and spreading it into the system with the end-goal of those things being removed from the body. So whilst temporarily toxic, ultimately detoxifying…


But unfortunately it’s not the only thing to consider here.


With massage we also induce a small degree of muscle fiber [and other cell] damage during a treatment. It’s entirely normal and is much the same as the effect of exercise (so don’t worry, it’s not abnormal, nor actually bad for you).


When muscle fibers (or any cells, really) are damaged, what happens is their internal components leak out into your tissues, and eventually your blood - where those particular components aren’t really supposed to be.


And if it’s not supposed to be there, we can say that its presence is a relatively toxic one - and thus once again we’re temporarily increasing the toxicity of our blood/system.


((It sounds way more dramatic than it is though - because again, our biology is incredibly good at managing this)).


Sometimes we even feel the physical effects of these temporary increases in toxicity - things like feeling sick after a massage, or regional tenderness - or even general malaise. All these are likely symptoms of a temporary increases in systemic toxicity.


It’s worth noting too along that same train of thought, that massages that are harder/deeper, are actually increasing your toxicity even more - because these types of massages cause greater cell damage. Perhaps something to consider if you always feel soreness a day or two after your treatment. It’s really not necessary to feel that way, because much of the benefit of massage can still be extracted with lighter pressure and a more gradual approach.


Whilst the trigger point release might be considered to be a net reduction in toxicity if we look at the end-goal, this damage to the cells is net-new and essentially a creation of the massage. (Not to say that cells don’t die normally, they do - but that process looks very different).


So why do we always hear about massage being detoxifying? Likely by the experience of it feeling GOOD - and the results of it feeling good for most people. From that base, a logical thought process leads us to believe that something bad is leaving our system.


But even though we now know that it’s not really detoxifying (that it’s actually temporarily the opposite), it doesn’t mean that massage feels any less-good, or that it’s any less-valuable.


OH - and I almost forgot - the type of post-massage muscle soreness I mention above and the tenderness that is sometimes felt after massage - it’s more common when you haven’t received a massage for a while. Much the same as the soreness post-exercise, when you haven’t done that exercise in a while. So as you/when you venture back out into the world for your next massage, just know that you’ve likely had a long time between massages, and also you likely have more trigger points.


So go slow - and remember that the level of post-massage muscle soreness you feel is absolutely no indicator of the benefits of the treatment. So there’s also no need to get your regular deep tissue treatment right out of the gates.


Be good to yourself,


Drew & the Navina team.  Thanks for sharing Anne" target="_blank">



canfitpro 2021 online Business

Posted on October 13, 2021 at 3:20 PM Comments comments (0)" target="_blank">Online Career Fair Registration Oct. 26 - 29th" target="_blank">canfitpro 2021 Online Business  & Leadership

As a leader in fitness education, canfitpro online events have provided us this unique opportunity to connect, educate and inspire thousands of fitness professionals across the globe.


canfitpro 2021 Online: Business & Leadership offers 15 engaging lectures and networking opportunities in 4 specialized education areas including Technology, Sales & Marketing, Coaching, and Leadership & Development.


Discover how to master the art of sales and service, new age marketing, virtual fitness experiences, career development featuring medical fitness and career burnout prevention. Don’t miss our final online event of the year to propel yourself and your business forward.


Education Participate in sessions covering Technology, Sales & Marketing, Coaching, and Leadership & Development.

CEC Credits Earn 2 CECs by attending canfitpro 2021 Online: Business & Leadership. Move as you please between 15 sessions.

Presenters  30+ presenters, fitness experts, leaders, pioneers and top fitness innovators from across the globe.

Networking   Chat, message, and connect with hundreds of attendees, partners, influencers and experts within the fitness industry from around the world.

canfitpro 2021 reconnected me to my professional peers, brought me relevant information on inclusivity in my classes and new ideas to take forward. After the isolation of the pandemic year this was a wonderful experience.



Mary S Port Perry

Love that canfitpro continues to offer us great education opportunities from afar when we can't gather in person - thank you so much!


J.G. Hampton New Brunswick

After 18+ months of virtual meetings, programs and courses, I was a little leery of how two more days would feel, however, I was pleasantly surprised and awe-inspired that this conference was so engaging and consequently seemed to pass so very quickly! Thank you to all the organizers, volunteers, presenters and participants who made these two days thoroughly enjoyable! You rock!


BR Prince Edward County

Great event, something for everyone! High quality presentations from bonafide experts in the irrespective specialty. I feel encouraged that the industry continues to broaden and become more accessible to a diverse population


Kate Q Vancouver, BC

National Face Your Fears Day

Posted on October 12, 2021 at 8:40 AM Comments comments (0)


Though some credit the creation of National Face Your Fears Day to public speaker Steve Hughes, who reportedly founded the day in October 2007, the history surrounding the day is uncertain.


The Oxford English Dictionary defines fear as “an unpleasant emotion caused by the threat of danger, pain or harm”. Fear is one emotion that is universal, experienced by all classes of people, be they old or young, poor or rich, educated or illiterate.


According to scientists, fear is purely physical. When a person is confronted by a stimulus or the subject of fear, a physical reaction occurs in the brain. The part of the brain called the amygdala immediately goes to work and alerts the nervous system of a possible threat. In response, stress hormones such as cortisol and adrenaline are released, preparing the body for fight or flight. This response prepares the body to either stay and confront the situation or run to safety. The blood pressure goes up, the heart rate increases, and the palms get sweaty. All these are signs that the body is experiencing and processing the emotion of fear.


This proves that the fear response is involuntary, meaning that it happens without conscious thought. But just because it’s an automatic response, doesn’t mean we should allow our emotions to control us. Fear can be useful in protecting us from danger, but when we allow fear to become debilitating, we limit ourselves and deprive ourselves of experiencing all that the world has to offer.

On National Fear Your Fears Day, it’s time to stand up to those fears and say yes to courage!


The word "phobia" is first used in the modern sense.

Amygdala Discovery

The amygdala is discovered by physiologist Karl Friedrich Burdach.

Social Phobia

Psychiatrists use terms such as social phobia to refer to extremely shy patients.

Anxiety and Depression Association of America

The Anxiety and Depression Association of America (ADAA) is established.


Face it

Facing your fear sometimes means you do that thing that scares you even when you feel afraid. In psychology, this technique is referred to as exposure therapy.


Talk about it

If you find it difficult to overcome your fear, try talking about it with a trusted person. Talking about it will help you to understand the triggers behind it.


Live it

This day deserves to be celebrated every day of the year, not just on one day. Make a resolution to stop letting your fears control you.



People are afraid of certain things because of their childhood environments.


Past experiences

People feel fear as a result of past traumas and negative experiences.



Fear of the unknown is also a common trigger of fear.



According to experts, people are more susceptible to certain fears as a result of their genes.



When people have reacted to fear in the past, in a way that caused others around them to react negatively, fear of other people’s reactions could lead to future anxiety about the cause of the fear itself.


Reminder to do it afraid

This day is a reminder to be brave, even if it means doing it afraid!


Never walk alone

On this day, we’re reminded that everyone feels fear at some point, and we’re not alone in the fight against fear.


Increases your courage

When you successfully face your fears, sometimes you realize that you’re more powerful than you thought, and fear begins to lose its grip on you." target="_blank">