Fitness starts in your mind.
Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.
Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.
True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.
Are you committed to get fit?
No Weekend Warriors
Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.
The result, however, is not what he expects.
He will likely end up with an injury, because his muscles, tendons and joints are not conditioned for the intensity of his exercise.
But he is also not getting in shape, because he is not committed. Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.
In fact, that you do something consistently is as important, or maybe even more important, than what you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.
But the real rewards come when you not only commit to intense workouts, but you also commit to being consistent with those workouts.
In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.
What you need is commitment.
If you are committed, the rest of the pieces will fall into place.
You can start today. Don’t overthink this.
Just start, and commit to doing something every single day.
I would like to share with everyone my personal experience I've had in doing the Nutritional Medicine Profiling protocol that we offer here at Nexus. Eating healthy is something that I've always had a passion for and has always given me an edge in my health and fitness journey, or so I thought.
One afternoon I received an e-mail from the owner of GOALS Training Academy, Marc St. Pierre. He requested that we meet to discuss potentially working together to provide our clients with personalized nutrition programs. We agreed to meet Marc here at Nexus to show him our newly renovated facility and to see what his nutrition programs are all about. At this point I thought I had a good handle on my eating and overall nutrition, I was meal prepping every weekend to prepare for the upcoming week so things would be quick and convenient. When speaking to Marc, I was quick to realize that this guy KNEW what he was talking about, not to mention he is one of the best in the area and has worked with over 8,000 clients. Marc touched on many different topics of nutrition, but two things stood out to me.
Both of these points make perfect sense when you think about them. Everyone is different and unique on the outside, and that goes for the inside too.
So I decided to try out the Nutritional Medicine Profiling protocol for myself, I mean what did I have to lose? Marc forwarded me the initial digestive questionnaire along with the suggested supplements. I quickly discovered how specific this process was and that these questionnaires are very detailed and specific.
I decided I should take some progress pictures of my journey.
The picture below is the night before I began the protocol.
I was very excited and ready to follow my new plan! Part of the protocol is you have to follow it nearly 100% for the first 14 days, and you cannot have any alcohol, and after the 14 days, you're allowed a cheat meal. And let me tell you, it's worth the wait!! Keep in mind that the foods I was eating did not change a whole lot. I did, however, have to let go of my precious morning overnight oats which I thought would just about kill me (but I thought, what the heck it's only 14 days, I can manage).
The plan allowed me to eat 4 meals instead of 3, which helped me get over scraping my oatmeal. I was also sent 4 suggested supplements to take at certain times of the day to make up for the current deficiencies that I have.
The first 1-4 days were surprisingly quite manageable. I did not have cravings for the foods I would usually eat, which surprised me. I had increased my protein levels throughout the day, and I found that this helped crush the cravings. It was the 5-8 day period that was the toughest for me since I started on a Monday, that meant day 5 was Friday. Sticking to my plan was tough, but I managed to make it through the weekend with no alcohol or treats and stayed on track.
By the time Monday came around my confidence level had skyrocketed, I had made it through the first week, and I felt fantastic. I noticed I had much more energy than usual, my 3-4 coffee's per day downgraded to 1-2 per day. I started to notice that I could focus far better than before working on the computer, which has always been a struggle for me. By staying busy with work and reffing lots of playoff games, the week flew by.
Day 14 came, and I was extremely excited because I could have a cheat meal. I opted in for one of my favourites, all you can eat sushi.
Before my cheat meal, I decided to take another progress picture.
I was amazed at how much my body had changed in the first 14 days of this program.
The picture is below:
Pretty crazy right?
After only 14 days of switching my meals up, my body had changed SO much. Most of my inflammation around my abdominal muscles had disappeared, and I was feeling FANTASTIC. I lost a noticeable amount of access fat off of my entire body. My usual brain fog in the morning had vanished, I was sleeping better, my mood had drastically improved, and I had a ton more energy! I should also mention, I was working out at my usual 4-5 times per week. I did not ramp up my workouts or change anything. These changes were directly from what I was putting inside my body.
After the 14 days, my protocol allowed me to have a cheat meal once per week going forward. This was mine, but everyone's is different! As I came into my third week of the plan, I kept things fairly similar from the two weeks before. I was meal prepping my whole week on a Sunday so that there was not a chance I could slip up and get food I shouldn't be having.
At this point, I was down 8 pounds, and I was feeling pretty good about everything. I kept the plan going for week 3, I started having cravings for the foods I usually ate before beginning this program (oatmeal, bananas, cereal, rice), but I stayed strong mentally and pushed through. When day 28 came around I took another progress picture. This one amazed me yet again!
The picture is below:
DAY 30 - PRESENT
Another significant change from the 14-day mark.
I finished the first 30 days of the nutrition program, and I think the results speak for itself. I'm down a total of 12 pounds, and feel fantastic! My energy levels had continued to climb, I was having better workouts and noticed that cardio was easier to perform as well!
Going forward, I've made this my new lifestyle change. I don't think of it as a diet or a cleanse; it's just what I do now.
I believe in this program, and I am lucky to have experienced this first hand. The results show!
We currently have about 15 members on this program, and they are getting some serious changes, most of them are getting better results than what I've had! Mel Lambert, our new in-house nutritionist, has been amazing with the members that have committed to the program. Mel is your first point of contact when you choose the Face to Face program here at Nexus. Mel works hand in hand with Marc to ensure you succeed in your GOALS!
If you would like to make a positive change in your life, I challenge you to take the leap of faith and do one of our programs. You won't regret it.
Co-Owner and Founder of Nexus Health and Training Inc.
A lot of people use the gym to lose weight, get stronger and more toned physically. Although, working out has a lot of benefits for your mind as well. I know it seems a little cliché, but it is true! Working out is a great way to free any stress you have or problems that have been really difficult. Often times when we’re sad we isolate ourselves and want to stay in bed all day. Although it is okay to do that sometimes, working out is an excellent alternative. Exercising can remove physical and mental stress. It also increases levels of norepinephrine, a chemical that can moderate the brain's response to stress.
Working out can also help improve your self-confidence, which is HUGE. Noticing little changes such as; toned muscles can be incredibly self-rewarding (at least it is for me!). How you look on the outside can often reflect how you feel on the inside. So, if you start noticing these little changes, it can really make a difference with how you perceive yourself on the inside.
Mental health is something that is becoming much more prevalent in our society. This is super important because although there is a focus to become healthy physically, we have to remember to take care of ourselves mentally as well. Working out is a step in the right direction. Sometimes things in life come up that we have no control over, and they can cause a lot of pain to ourselves. It is important to recognize that pain and try and find an outlet for it. Whether that be running on a treadmill, doing yoga or even just walking your dog...it can really help alleviate stress and anxiety.
So...try and remember this if you’re ever feeling down, because working out might be what you need to feel a little better.
A Valued Nexus Family Member
This month's Nexus Nibbles are on Egg Muffin Cups. Egg muffin cups can be made ahead of time and stored in the fridge for a hearty and healthy breakfast all week. These cups are loaded with delicious and simple ingredients like eggs, spinach, and red pepper.
7 large eggs
1/4 cup whole milk
Salt & pepper to taste
1/2 cup finely chopped red bell pepper
3/4 cup finely chopped spinach
1/4 cup shredded cheddar cheese, optional!
Heat oven to 375 degrees and spray a 12-cup cupcake pan with cooking spray. This recipe yields 8 muffin cups so you will only need to spray 8 of the cupcake spots.
Be sure to use lots of cooking spray, so they don't stick.
In a mixing bowl combine the eggs, milk, salt & pepper and whisk together. Add the chopped pepper and spinach, and the cheddar cheese if using. Stir together. Pour the egg mix into the 8 muffin cups. The cups should be almost full.
Cook for 18-22 minutes. The center should set, and they should be puffy, however, once you take them out of the oven to cool, the cups will go back down.
Eat right away with some salsa or cool completely and store covered in the fridge for up to one week.
To reheat, microwave for about 45 seconds or enjoy cold.
As we near the first day of Spring, our feelings towards the winter weather tend to loosen up. We've made it through the worst months known for the unforgiving weather, and by this point, we're daydreaming about those warm, sunny days. Soon, we'll be tucking away those wool socks and swapping them out for sandals, ditching the jeans and thick sweaters for shorts and tank tops... that sounds really nice until you try on said shorts and tank top only to realize they seem to fit a bit more snug than you remember from last year. If that's the case, have no fear, you've caught yourself in time to be able to drop some weight healthily so that when it's time to step out in those shorts, you'll be feeling maybe even better than you did last year. It all begins with making simple, but effective changes. Everyone leads busy lives, and here at Nexus, we get that. By operating as a 24-hour training facility, we hope that it helps our members to be able to make time for the gym, whenever their schedules can allow it. While staying reasonably active is one way to drop some pounds, making some healthier alternatives to the foods you may be eating already is a simple and effective way to kick-start your summer body.
Veggies and Dip:
If you find yourself snacking on veggies and dip and still can't seem to notice a difference – take a look at the nutritional label and see what the fat contents are in your dip. Often, cream based dips are loaded with fat and don't offer that much nutritional value. Hummus is a fantastic alternative to veggies and dips and also contains a lot more protein (and less fat) compared to traditional vegetable dips. You can find hummus in a variety of flavours, like original, roasted red pepper, garlic, and sweet potato that we are sure anyone can find a hummus that best suits their tastebuds! If you still insist on a cream based dip, opt for selections that have greek yogurt in them to increase your protein intake; this tends to lower the amount of fat you consume as Greek yogurt is typically lower in fat and offers more protein per serving than regular dips.
Another healthier swap in your diet is ditching the beloved sour cream. I know, taco night is coming up and what will you use as a substitute that won't make you feel as though you're missing out, or depriving yourself?! The answer, my friends, is plain greek yogurt. Yes, I agree with the majority that on its own, plain Greek yogurt is very bitter tasting. But, used as a substitute for sour cream, you will hardly notice the difference! It still offers that creamy taste that goes perfectly with tex mex cheese and salsa while providing yourself with less fat and (depending on which greek yogurt you choose) fewer calories per serving as well. You'll be eating more protein without even realizing it! Don't stop at taco night for making the switch; if you're into baking and a recipe calls for sour cream, swap it out 1:1 for plain Greek yogurt. This minor adjustment will hardly make a difference in the final taste while treating yourself to some freshly baked goodness.
Pre-Packaged Oatmeal Packets:
We understand that convenience is key to eating healthier, but you may unintentionally be eating way more sugar than you wanted. If you like your morning oatmeal and use those pre-packaged flavoured oatmeal packs, have a look at the sugar contents. A simple and cost-effective tip is buying a bag of old-fashioned oatmeal (not quick oats either as these are processed). You can prepare your breakfast ahead of time, cut up fresh apples or berries and throw in some cinnamon for an equally delicious breakfast. If the sweetness is not quite there yet, try drizzling honey on top instead of sugar as it is a more natural form of sugar than processed. The only thing you will need to do in the morning is boil water and pour over the bowl, let sit for a couple of minutes and enjoy as you normally would!
If you are an orange juice lover, well, we've got some bad news for you. A typical grocery store orange juice contains 24 grams of sugar per serving – twice the amount found in an orange. Try switching to an orange and reap the benefits, aside from its natural vitamin C, you will also be getting an extra 3 grams of fiber while reducing your daily sugar intake right from the start of your day.
You know where I'm going with this one. Bacon, while I admit is delicious, is killing your attempts at having a summer body. It is high in fat and sodium, which leaves you feeling bloated and lethargic for the rest of the day. If you insist on having eggs and bacon for breakfast, have no fear, there is a healthier alternative! Many grocery stores offer regular pork bacon, but there is also turkey and chicken bacon available too! Turkey bacon is a leaner option by providing 25 fewer calories than pork bacon and has less sodium per serving. If you're curious to learn more about pork bacon versus turkey bacon, click here.
A better option would be to ditch the bacon altogether as it is not a lean cut of meat. Instead, fry up some chicken with mushrooms, onions, and spices along with your eggs for an equally full flavoured breakfast that could become your new favourite.
There's nothing like a good plate of pasta, but are you eating enough vegetables in your day? Next time you're planning a pasta night, consider using spaghetti squash or zucchini as a substitute! Many adults are not meeting the recommended daily dietary intake of vegetables, and by replacing pasta with vegetables, you can eat more food and worry less about your caloric intake for the meal. According to an article in Readers Digest, squash contains 42 calories per cooked cup compared to 221 calories per cup with pasta. By switching to squash over pasta you will also be reducing the number of carbs per serving – squash only contains 10 grams to traditional pasta's 43 grams of carbs per serving while also giving you an extra helping of nutrients such as vitamins A and C and antioxidants lutein and zeananthin. If you are a lasagna lover but aren't quite sure how to make this classic dish healthier, try slicing the zucchini to mimic the length and thickness of regular lasagna noodles for an easy swap. Here is a recipe that I have personally used, and have loved! It is a definite must, especially if you are still looking for a good hearty meal to get you through the cooler days.
If you're not so good with your knife skills and are still looking for fun ways to cook with zucchini, a spiralizer is the best option. Many big box stores such as Walmart, Canadian Tire and Bed Bath and Beyond carry these fun kitchen gadgets offered at affordable prices.
A valued Nexus member
Going to the gym is all about losing weight, right? WRONG! But for some reason that is still the #1 reason most people are in there. In case you need a reminder, I compiled a short list of reasons that have nothing to do with losing weight, but they’re just as important!
Right off the bat let get into the best one, endorphins! Endorphins are neurotransmitters (chemicals that pass signals from one neuron to the next) and interact with receptors in your brain that reduce perception of pain and trigger a positive feeling in the body. In turn, these endorphins can assist in diminishing anxiety and depression, boost self-esteem and improve sleep! That runner’s high isn’t just in your head… well it is, but chemically.
2. Managing stress will be a breeze
This one goes along with the #1, but I thought it deserved its own category, stress. With our lives in our palm we are always connected, jobs are no longer 9am – 5pm because you can work from home and there is a constant social obligation to always be available via text and social media. This takes a toll on our health including our sleep, mood, immune system, etc. Students are being hit with stress now more than ever as well, 90% of students reported feeling overwhelmed or panicked about their workload, while 50% of those students felt straight up hopeless. Stress is an inevitable part of life, and we may not be able to eliminate it, but using exercise to manage stress is one of your best options. Even 10 minutes of exercise can be enough to trigger endorphins making it an ideal coping mechanism.
3. Running around with your (or your friends’) kids will be easier
It’s always a blow to the self-esteem when an 8-year-old asks you to play tag and you can only last 5 minutes without getting winded. Seriously, I would give anything to have the energy that my niece has. By exercising you’ll increase your aerobic capacity, which means they might be the first one to call it quits next time.
4. Summer is in 3 months
Now I know what you’re thinking, “this blog wasn’t supposed to be about losing weight, so why is this summer deadline important”? Well, I don’t mean that in terms of getting the perfect summer bod in time, but along with the heat comes bbqs, vacations and ice cold drinks (did somebody say mojitos?). It’s easy to give into temptation and fall off track, but by starting your fitness journey today, you’ll be better equipped to say no to the summertime indulgences. Additionally, this gives you 3 months to solidify your routine so that it’s easier to schedule your gym time once summer hits. This will allow you to feel confident while workout at home or outside if need be while on vacation. That family hike or friends baseball tournament won’t seem too intimidating now either, and a beach confident body will just be an added bonus.
At the end of the day it is all going to come down to your specific reason for choosing to live a healthier lifestyle.
What is your motivation to get your butt to the gym?
Email me and let me know!
Nexus Health and Training Personal Trainer
So you may have seen some postings around the facility lately referring to: “The Nexus Culture.”
You may even say to yourself, “what is this? It looks like a list of rules!”
And no, it’s not just a list of rules. Let me explain.
Firstly, culture is important to any business, workplace, or team that truly wishes to be successful. It is, as defined by Merriam-Webster, the “sum of attitudes, customs, and beliefs that distinguishes one group from another”.
You see, culture can make or break someone’s experience. Just imagine having dinner at a restaurant where the tables are always dirty, the food always arrives cold, and the person sitting at the next booth steals your fork midway through the meal. It would be terrible. It’s a very different experience when you have dinner at a place that is clean, organized, and respectful.
That first restaurant has a negative culture, and I’d take a stab in the dark to say you’d not want to go back to that place. Here at Nexus, we want to establish, and maintain an extremely positive and, dare I say it, a culture of awesomeness.
Why? Well, if you ask me, culture is what makes a place MORE than just a place.
And we want Nexus to be MORE than just a gym for you. We want it to be YOUR gym. We want you to feel a sense of pride being a member, and we want you to make the most out of your membership here.
But in order to do that, we need to establish the things that are important to us as Nexus Members. And we need to do those things unwaveringly. Culture is set by what you tolerate, so please subscribe to these items, and don’t tolerate any less. This is the Nexus Culture:
1. All outdoor footwear in the lobby and, 2. Indoor shoes only
This one has to do with facility cleanliness. All we ask is that the shoes that you wear outside, at work, at home, or wherever ARE NOT the same shoes that you work out in. Rubberized floor mats are hard to clean at the best of times, let alone when people are tracking in salt, gravel, and all sorts of other things. Please change your shoes in the lobby before entering the training areas.
3. Must sign in every visit
Seeing as you enter the gym through the front door anyway, please sign-in/swipe-in every time. It’s important for liability reasons, not to mention, we want to know you were here crushing it! So please sign in every time you enter the facility.
4. Re-Rack Weights Seriously. If you are strong enough to move all the weights around, and lift them repetitively for sets, I’d be willing to bet that you are strong enough to put them back when you are done. Imagine getting to a squat rack 30 seconds after Snatch World Record Holder Lasha Talakhaze. Would you want to put his 478 lbs of weights away before you do your set? I doubt it. Plus, people like Lasha ALWAYS put their weights away. Be like Lasha. Put your weights away.
5. Don’t Drop Weights This is a biggie. Equipment costs money, and as such, we want to maintain it in the best condition possible. If you want to throw weights around, or drop them at the end of the set – learn how to properly Olympic lift with bumper plates. Or use the medicine balls, sleds, tires, and ropes. Heck, we’ll even teach you how. These things are meant to be thrown around a bit. On the other hand, cable machines, steel dumbbells, and steel weight plates are not designed to be dropped at the end of the set. Remember, dropping weights doesn’t tell us how strong you are, it tells us that you are projecting a bigger ego that you are able to lift. Don’t be that person. Take care of the equipment.
6. Sanitize Equipment After Use This should go without saying. Nexus provides towels and spray throughout the facility. Please use them. There is nothing worse than sitting down on a bench to start a set . . . and feeling someone else’s sweat on your back. Yuck. Please be courteous and wipe things down.
7. Put Away Equipment After Use This is similar to re-racking weights. If you use a piece of equipment, that is awesome. We are happy to see people making use of what is provided. But don’t leave it out when you are done. As a general rule, you should leave the gym in BETTER condition than you found it. If everyone does this, think of how clean our gym will be. Amazing.
8. Proper Gym Attire Wearing proper gym attire is important. Having clothes you can move in, and sweat in can make a difference in your training. Please don’t wear work clothes, or other clothing while using the facility.
9. Fragrance-Free When you go to the gym, don’t over use the body spray, strong scented deodourant, and other scented products. Some people have allergies and sensitivities to these things, so we just ask that you be courteous and don’t smell like a Giorgio Armani sample booth while you work out.
10. Be Respectful This is the big one. All of these rules can be summarized by this. If you are being respectful towards other members, you should be doing all of these things. And if you are being respectful to the other members, they will surely in turn be respectful back.
11. Don’t Bring Non-Members In If you have a friend who wants to try to place out, that is awesome. But don’t sneak them into the facility. Please respect your fellow paying members, and use proper guest passes, or have your friends join and become members too.
Remember, as I said earlier, the culture you see is a byproduct of what you tolerate. If all Members buy into these simple rules, that becomes the culture.
Let’s do things the right way, get your Grit Grind on and make Nexus YOUR gym.
Be an active member in the Nexus Culture.
Blaine Cressman, B.Sc, R. Kin
Personal Trainer, Nexus Health and Training
As we near the end of February, hockey players are pushing their bodies to the limits by trying to stay on top of their game for the playoffs. These players are physically and mentally exhausted from grinding it out all season long to get their team to where they are now. With the typical hockey season starting in September, training should really a be a year-long ordeal to keep up with the physical demands of the sport - but we will leave that topic for another post! That's why we're sharing these 5 ways hockey players can stay in the game during this stressful time!
The 5 ways Hockey Players (and all athletes) can "Stay In The Game":
1. Proper Nutrition
Proper Nutrition plays a crucial part in a hockey players performance on and off the ice. Not eating properly can work your body into the ground and can be tough to recover from. This starts with the most important meal of the day, Breakfast.
Eating a sizeable breakfast first thing in the morning is very important as your body likely hasn't gotten any food since your dinner the night before. But don't dive into the Frosted Flakes or Corn Pops just yet, your body is in need of a variety of foods containing proteins, carbohydrates and fats to restore your body and prepare you for the day ahead. And let's not forget about water, a good bench mark to figure out how much water you might need is to take your bodyweight, divide by 2 and that will be approximately your daily intake in ounces. For example: 180lbs / 2 = 80oz daily water intake.
80oz = about 2.4 liters. When it's game day, you will likely be consuming around 4 liters per day.
Below is a breakfast example that will give you the nutrition you need for your day:
1 Slice of whole wheat rye toast
After your game and/or workout, don't forget to have a serving of protein powder. Protein powder comes in many forms, and the most common 3 are whey, soy, and casein. Aim for 25-30 grams of protein (That will also be a future post!)
Click here for a chocolate peanut butter protein bar recipe!
Getting enough sleep every single night is a very important part of a healthy lifestyle, let alone for a hockey player.
Aim for a solid 8 hours every night if possible and try your best to get into a routine of heading to bed around the same time every night. If that isn't possible, consider incorporating short naps throughout your day when you can, a 15-minute snooze can give you a great boost when you need it!
Everybody hears that stretching is important, but time and time again it gets neglected and pushed aside leaving an athlete tight and sore. Doing a full body stretch each day is very important for overall health, it will improve your performance in all physical activities you perform throughout the day. Stretching will also decrease your risk of injuries, help your joints move properly and enable your muscles to perform effectively.
Click here for stretches made for hockey players after a game or practice.
One thing that often gets overlooked is the importance of listening to a podcast. Podcasts are very popular, and they aren't slowing down anytime soon! First of all, podcasts are free to listen to and are packed full of knowledge, there are many hockey related podcasts out there; Jay and Dan, The Sportsnet Hockey PDOcast, Breakaway, the OMHA Podcast, to name a few. There are also podcasts on motivation, Tony Robbins and Gary Vaynerchuk have a very respectable daily podcast that revolves around motivation. If there are any issues you are working through in your life, there is a podcast that can help! Here are some benefits to listening to podcasts. Gain new interests, become a better listener, learn new things and allow yourself to see the world from many different perspectives and hear thoughts from different voices
5. Maintaining your body
This point is very important, proper maintenance of your body throughout the season will pay off huge come playoff time.
A full hockey game takes a lot out of a player mentally and physically, the major muscle group that a hockey player uses is, of course, their legs. Now, the game of hockey revolves around short bursts of super high-intensity bursts on the ice. So why would a hockey player be doing 5-10 km runs? Doesn't make sense. Hockey players should switch their focus from long duration workouts and focus on short high-intensity exercises because that's what you'll be doing on the ice.
By switching to short-burst exercises, it will also leave extra time for your muscles to recover from training which is very important.
Here is an example of a total body High-Intensity Interval Training that can be done on our Truf Area at Nexus!
(Do as a superset)
120-Foot sled pushes
10 Reps of two arm medicine ball slams
20 Bodyweight reverse lunges
If you follow these 5 steps, you will perform much better on and off the ice!
Thank you for reading, and we hope to see you soon at Nexus!
Co-Owner and Founder of Nexus Health and Training Inc.