Here’s part III of my 30 Years 30 Health and Fitness Tips.

Disclaimer: I am not a nutritionist or dietician. I do not provide meal plans or claim to be a nutrition expert. I only make recommendations on what foods to eat or avoid based on past experience and my education.

toast

21. Gluten-free alternatives are just as bad as the gluten rich products in terms of nutritional content. If you’re dying for a grilled cheese or burger, eat these products in moderation.

22. On that note, most health problems are caused with the combination of wheat, sugar and alcohol in the body. Again, refer to the Perfect Health Diet.

23. The only thing you should drink is water, period…or juice from a juicer…or some teas…okay, or organic coffee (but seriously take out all the high-sugar beverages – this includes diet pop).

24. Invest in your health now – be preventative – or just wait until you’re sick and spend all your hard earned money then.

25. Juicing is great to get many nutrients in your body you wouldn’t normally. This does not replace eating the real thing. Eat salads and throw some spinach, kale and/or broccoli into your shakes – trust me, it’s not that gross.

26. Be the change you want to see in yourself. Move more throughout the day and exercise!!

27. Reducing the amount of toxins you consume is the goal of the Perfect Health Diet. (getting the hint on my new favorite book on nutrition??)

28. Get a support system in place before changing your lifestyle. Surround yourself with health-conscious, like-minded people. Remove all the negative people in your life and people with health habits you don’t want. You’re more likely to be successful.

29. Laugh, smile and cherish your life on this planet. You never know when you’ll be hit with illness.

30. Chill out! Try reducing stress to improve overall health and your well-being. Take time for yourself daily. Learn how to meditate. Find a job you love and it wont be a job. Sleep 8 uninterrupted hours nightly.

And remember, exercise is more effective than any pill on the market at improving your health and level of wellbeing. Side effects include more strength, larger muscles, better health, mobility, flexibility, a better sex life and looking great naked.

Well, that’s a wrap – all 3 parts have been posted.

I hope you enjoyed this series. Please leave your comments below.

Thanks for reading.

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-JK

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

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