Are Goals Overrated?

So goals. They are a tricky thing. We're always encouraged to have them since, without them, we remain aimless with no sense of direction. How can anything get done if there's no North Star to pursue?

On the flip side, goals can promote tunnel vision, and we can forget to enjoy the process or we can overlook new opportunities. If the goal is tacos, burritos will get upset.

So here are 3 quick points that you may wish to consider when thinking about setting some fitness goals.

Create Goals That Drive The Process

When evaluating the role of goals in fitness, you may wish to focus on choosing goals that prioritize a process rather than fixating solely on outcomes.

For example, rather than aiming for deadlifting twice your bodyweight, a process-oriented goal could be to exercise 4 times per week. By shifting the focus to just working out, you may not be bothered by what you deadlift in 6 months if you've cultivated a routine of working out 3–4 times per week (because you'll feel really good... and jacked!).

Goals are binary; you win or lose. But progress goals emphasize creating sustainable habits so you get to win every time.

Consider Value-Based Goals

Usually, this loses a few people. I don't really have time for this kooky feelings nonsense!? But in reality, everyone lives by some type of code. Everyone has an opinion on how one should live and how the world should work. So why not explore what you really value instead of letting external, societal factors determine it for you?

While progress may not always be linear or easily quantifiable, you can measure success based on how well your fitness journey aligns with your core values and priorities versus what everyone else tells you to do.

Not sure how to create value based goals? This excellent, step-by-step worksheet from Girls Gone Strong will help.

Help Others Reach Their Goals

When you set goals, do any of them directly help others? Sure, your kid might feature, but what about your partner, friend, or community group? 

Not every goal should exist to pamper ourselves and make sure that we are constantly grinding to be the best we can be. Sometimes we have to get off the hamster wheel and help other people.

Does a friend need help training for their first 5K? Does your school or local community group need help at the spring fair?

Fostering community and collaboration deepens connections. And, as the big homie Tom Peters once said, “The most selfish act of all is service, because its reward is so much greater than the investment.” 

Okay, he actually said "kindness," but same cheese.

So are goals overrated? Probably not, but the type of goal to chase definitely is.

Have a great rest of the week!

Kevin & Victoria

P.S. Looking to switch up your lifestyle to include some fitness? You can check us out with a no-commitment, 14-day group fitness trial. It's just $49+HST, and if you don't like it, we'll give 100% of your money back.

You Can't Screw This Up

This month we've been devouring You Can't Screw This Up, the latest health book by Adam Bornstein, a former editor of Men's Health, fitness advisor to Arnold Schwarzenegger, Ladder, and a bunch of other things. He's one of the more sane and progressive writer's in the space, and so here are 3 quick things from the book that we found insightful, and you might too!

Keep One Foot in Your Comfort Zone

When making significant changes to your food or exercise routine, you cannot sustain lasting change by jumping entirely out of your comfort zone.

You cannot get rid of all the regular food that you enjoy to go on an extremely different food plan. If you love burgers, keep them in your new meal plan. One day you have the works, and other days you have them without the bun or ditch the fries and replace them with vegetables that you like.

It's the same with fitness. You likely cannot train for a lengthy period at a place with a bunch of people who are not like you, personality-wise. (Just go to BOMB wink, wink).

And it's the same with relationships. If you are a social butterfly, it's going to be really hard to just suddenly show up and tell everyone you're on club soda for the night. It's tough to have an opposite, individual habit when you're part of a tribe that doesn't adopt the same habit. Maybe you just have one drink or choose some low-to-no-alcohol beers.

Discomfort does not require you to chase extremes. The goal is to leave one foot in your comfort zone and use the other foot to expand it.

Choose 80% Good, 80% of the Time

Embrace an "80% good, 80% of the time" mentality to reduce stress, enjoy treats, and stay on track.

It's the same for working out. The goal is not to have 100% perfect workouts; the goal is not to have zero workouts.

It's a dial, not a switch.

A Great Reminder About Muscles & Protein

The best metabolism booster is muscle. The more muscle you have and the less fat you carry, the higher your metabolic rate. Muscle is high maintenance. It requires more energy, even at rest. When you use that muscle during exercise, it helps burn more calories too. Fat is low maintenance. It just sits there, so it's easy to accumulate more of it.

When we mention muscle, we're not talking about being bulky; we're talking about the amount of muscle on your body, at any size, compared to the amount of fat. Muscle simply makes you more efficient and helps you process food more effectively.

Obviously, the best way to gain muscle is to exercise (Dynamite Strength anyone?) but consuming more protein will help maintain muscle. Eating more protein also satiates you, so the lure of snacking won't loom as much.

Have a great week!

Kevin & Victoria

The Best Health & Fitness Stuff of 2023

Hello!

We hope you're enjoying the festive break. If you're already fed up listening to your family, retreat to the washroom, settle in on your butt cheeks, and read about some of the best health and fitness content that Team BOMB has enjoyed this year.

💥 Kevin recommends Outlive by Peter Attia, MD (Book). The author places a great emphasis on prevention of disease and earlier detection than treatment and considers the patient as a unique individual (a concept he calls Medicine 3.0).

The starting point, he says, is the honest assessment and acceptance of risk, including the risk of doing nothing at all. He pays far more attention to maintaining health and quality of life—why live a long time if you're in no condition to do so? (The dude does not coddle!)

He bases most of his theory on trying to fix metabolic dysfunction rather than thinking about obesity itself and concentrates on how to better prevent, detect, and treat The Four Horseman - heart disease, cancer, neurological disease, and type 2 diabetes.

Choice find: “Studies of 500,000 patients found that grip strength, an excellent proxy for overall strength, was strongly and inversely associated with the incidence of dementia. And what's fascinating is that there seemed to be no upper limit or "plateau" to this relationship; the greater someone's grip strength, the lower their risk of dementia.”

Look out for an in-depth write up in future emails.

💥 Claire B recommends the book Next Level by Dr. Stacy Sims (Book). It’s all about training through perimenopause and menopause.

💥 Sally recommends On the Future of Medicine from The Armchair Expert (Podcast). It’s a great interview on taking medicine from treatment to prevention. They’re currently developing a home test for gut bacteria.

FIND IT HERE

💥 Amber recommends The Secret to a Long Life (Podcast) - There is a really interesting episode about how to make time feel longer. (Sorry, if you’re stuck with the in-laws; we couldn’t find an episode on how to make time feel shorter 😊)

FIND IT HERE

💥 Alex recommends Stolen Focus by Johann Hari (Book) - it’s an entertaining read about why you can’t pay attention and has many tips on what to do about it. Now where were we?

💥 Julie recommends Let’s Not Be Kidding by Gavin Crawford (CBC Podcast). It’s personally relevant to me, as my mom is living with dementia. However, I know that I am not alone.

FIND IT HERE

Enjoy the rest of your festive break!

Kevin & Victoria

P.S. January is almost here! Did you know you can check us out with a no-commitment 14 day trial for just $49+HST? Or if you need a bit more accountability and hand-holding, check out our New Year Reboot Challenge beginning on January 15th! Smash a button below for more details.

Reboot Your Fitness Journey

Starting on Monday, May 29th 2023, it's your chance to reboot your fitness journey. It's like hitting the reset button on your body, mind, and soul. And there are many reasons why this challenge might just be perfect for you.

Maybe you're feeling like you've been on a winter-long vacation from fitness, and now you're not sure where to begin. Kind of like being dropped in the middle of a foreign country without a map. But fear not, our experienced trainers have got you covered. They'll guide you every step of the way, like your own personal GPS system.

Or maybe you're looking to create a fitness routine that sticks. You want to master the art of consistency, like a stand-up comedian nailing the perfect punchline every time. Well, this challenge is your chance to practice those skills. We'll provide you with the tools and support to help you build a routine that becomes second nature, like breathing in and out without even thinking about it.

Now, I know some of you might be thinking, "BOMB, I've got a million things on my plate already. How am I supposed to find time for exercise?" It's like juggling chainsaws while riding a unicycle. But guess what? This challenge is designed to fit into your busy life. We'll help you prioritize and make room for fitness, so it becomes as essential as your morning cup of coffee. Well, maybe not as essential as coffee, but you get the idea.

So, what do you get with this challenge? Well, buckle up, because it's a wild ride. We're talking up to 16 in-person classes over 28 days at two convenient locations. And if you can't make it to a class, no problem! We've got a recording vault with over 200 class recordings. It's like having your own personal Netflix for fitness. You can sweat it out anytime, anywhere, even in your pajamas if that's your thing.

But wait, there's more! We've got a recipe book packed with healthy bowls, dips, soups, and bars. It's like having a gourmet chef in your kitchen, without the hefty price tag. And if you're craving an extra challenge, we've got your back. We'll keep things fun and engaging with bonus prizes and future discounts. It's like a game show, but instead of answering trivia questions, you're exercising your way to victory.

And here's the best part. You'll have your very own personal coach, like a trusted confidant who knows just how to motivate you. They'll be there for 15-minute coaching calls and regular check-ins to hold you accountable. It's like having a life coach and fitness guru rolled into one.

Now, we could stay here all day and tell you how amazing this challenge is, but I'd rather see you in action. So, what are you waiting for? Sign up for the Reboot Challenge, grab your runners, and let's rock this thing.

WHAT YOU GET

💥 Up to 16 in-person classes, over 28 days, with access to both locations - 1502 Danforth Ave @ Coxwell Ave & 862 Kingston Rd @ Beech Ave.

💥 Access to our recording vault with over 200 class recordings. The vault also includes several short workouts for when you lack the time to do a full session.

💥 A recipe book full of healthy bowls, dips, soups and bars.

💥 Additional challenges to keep things fun and engaging, where you can work your way up to bonus prizes and future discounts.

💥 15 minute coaching calls and a dedicated coach that will be checking in regularly and will be with you all the way.

This is open to new and returning members (gone for over 6 months) and we have about 8 spots left. Click on the link below to sign up.

Early bird price ends Friday, May 26th.

Can't wait to see you in the challenge!

Kevin & Victoria

3 Underrated Foods to Eat Before You Exercise

When we talk about pre-workout meals, everyone always mentions the same old things: bananas, peanut butter, and whatever else the internet tells you is good. But today, we want to tell you about three underrated foods that you can eat before you hit the gym.

First up, we have oatmeal. Yeah, we know, you're thinking, "Oh great, thanks for the tip from 1945!" But hear us out. Oatmeal is a complex carbohydrate, which means it will give you sustained energy throughout your workout. Plus, it's easy to digest, so you won't feel bloated and sluggish.

Next, we have sweet potatoes. You don't have to eat them only if your mother-in-law makes them. Sweet potatoes are a superfood! They're packed with vitamins and minerals, and they're also a complex carbohydrate. Eat one of these bad boys before your workout, and you'll have all the energy you need to power through your squats.

Finally, we have...wait for it... a boiled egg! It's not just for Rocky and bodybuilders. It's rich in protein and healthy fats which provide a slow-burning energy that can sustain you through a workout. Plus, it's low in calories, so you won't feel weighed down.

However, if a hard-boiled egg causes some interesting sounds to come out during class, don't blame us. Blame the person who hogs the fan.

Have a great week!

Kevin & Victoria

P.S. Looking to switch up your lifestyle to include some fitness in it? You can check us out with a no-commitment 14 day group fitness trial. It's just $49+HST and, if you don't like it, we'll give 100% of your money back.

The Best Bits of the Best Diets

It's that usual time of year where you might be thinking of making some healthier food choices. You might be inclined to try out a branded diet, like Keto, or a food lifestyle choice, such as Intermittent Fasting.

Any "diet" that you choose to follow, or pick bits here-and-there from, should be scrutinized. If they don't include any of the following 3 things, then outright quackery might be getting peddled.

Let's dive in!

It Includes Higher Protein Consumption

You might see a low carb or a low fat diet, but you'll hopefully never see a low protein diet. Protein is important for maintaining and repairing body tissues, as well as for producing enzymes and hormones. Consuming an adequate amount of protein can help to build and maintain muscle mass, and can also help with weight loss by making you feel fuller for longer.

And, let's be honest, if you want to be a Beefcake, you've got to eat the beef. If you want to be a Tofu Hunk, you've got to eat the tofu. If you want to be a Tempeh Stud, then you've... okay, we'll stop there.

Quick tip: Try to spread your protein intake throughout the day. Recommendations can vary but it's about 46 grams per day for women and 56 grams for men. Add 10-13g more if you're active.

It Promotes High Fiber

Like protein, fiber can also make you feel fuller for longer. High fiber intake has been linked to a reduced risk of several chronic diseases, including heart disease, stroke, and type 2 diabetes. And if you want to give your immune system a boost, just load up on fiber and let it sweep through your body like a "bowel of righteousness."

Quick Tip: Be careful of high fiber cereals as they are usually loaded with sugar. Healthy fiber is found in apples, berries, beans, and peas, oats, quinoa, almonds and chia seeds.

It is Calorie Restrictive

In general, weight loss occurs when you consume fewer calories than you burn. "Eat less" isn't sexy so branded diets will have all kinds of slogans to disguise this, such as "eat all the bacon you want."

Calorie restriction can reduce inflammation, improve insulin sensitivity and decrease the risk of chronic diseases like heart disease, diabetes, and certain types of cancer.

It's important to note that this should be done under medical supervision, as there can be risks associated with restrictive dieting. The aim should always be to reach a balanced diet, providing all the necessary nutrients for the body.

Quick Tip: Start off by tracking your food. This can be laborious in the long-term. But the first step of habit change is awareness. Most people are way off when they try to guess. Try it, even for just a week. The results will surprise you.

And Finally...

Good habits beget good habits. Most studies of diets fail to take into account the second order effects of eating better. They reveal the results, weight loss, fat loss etc... but other, intangible measurements that affected those numbers, such as mood, focus, and motivation, are harder to accurately track. 

Eating better usually means you'll sleep deeper, have more energy to exercise, be in a better mood, more focused, etc... and that is a rapid circle that can feed itself.

Quick Tip: When someone says they lost 20lbs on a branded diet, ask deeper questions about other changes that they made. You'll probably find out it was more than just the diet that helped.

Have a great week!

Kevin & Victoria

The Best Health & Fitness Stuff of 2022

Hello!

We hope you're enjoying the festive break. If you're already fed up listening to your family, retreat to the washroom, settle in on your butt cheeks, and read about some of the best health and fitness content that Team BOMB have enjoyed this year.

Book - The Naked Mind by Annie Grace (Christine)

The Naked Mind has been the most impactful book I have read this year, maybe ever.

After struggling with "Dry November", "Dry January, "Dry Anything", I picked up this book and haven't had a drink since. I will be one year sober on January 1st! Even though I never hit "rock bottom", my drinking was negatively impacting my life in many ways. 

I owe MANY thanks to this book but almost one year later, here are two BIG lasting impacts it has had:

1) I no longer miss or crave drinking.

2) I have healthy hobbies now! I was forced to reassess what I actually enjoy doing versus what I enjoy doing while drinking. It turns out drinking had become a part of every part of my life (other than work). Dinners, park hangs, bike rides, concerts, cooking, movie nights, and so on. There was a very depressing moment when I realized, Sober me doesn't have any hobbies or interests. Now I take pottery classes, draw, read, play sports during the warmer months, meditate and more!

Order it at your local east end bookstore.

Podcast - Joy Snacking (Sally)

Joy Snacking is about finding moments of happiness and wonder in the mundane day-to-day, and it can be an antidote to stress and negativity. 

To practice joy snacking, start by being open to experience joy in the everyday. Savour a sip of coffee at the perfect temperature. Notice the way sunlight shimmers on fresh snow. Choose the prettiest route for your walk to work. Slow those moments down and allow yourself to revel in them.

 Listen Here

App - Steps/Pedometer App on Your Phone (Kevin)

Yes, this is not a mind blowing recommendation but I've found it pretty powerful this year. On top of tracking my workouts, I've been setting a daily step goal through the iPhone Pedometer app to see how long I can streak at it (130 days and counting). This includes completing the monthly challenges that are only revealed at the beginning of each month.

Jerry Seinfeld once said to a young comic that he should write one joke per day and then mark a big X on a wall calendar when it's done. Then, the only job is to not break the chain. This is the step version of that for me and it holds me accountable on days when I can't be bothered and it even gets me out in snow storms.

If you need accountability and have a record of being hard on yourself, this is a low-hanging-fruit first step to help you get going again.

Movie - Everything Everywhere All At Once

BOMB attracts a lot of awesome people from the neighbourhood. Our members volunteer at food banks, fundraise for their school, support local businesses, and devote their time and money to local charities. They give a shit and it shows and this is a huge theme of this movie (one character says to another, "My kindness; it's both strategic and necessary"). It's not strictly a health and fitness related movie but, much like our members, it drips with empathy.

The movie is bananas. On one hand, it's about a lady who just wants to get her taxes done, but then there's multiverse travel, talking rocks, hotdog fingers, a fanny pack fight, and inventive ways to dimension travel.

It's like watching a naked Einstein throw sh*t at the wall for a couple of hours; it doesn't appear to make sense but you feel that you're in skillful enough hands that it will eventually get to E = MC² (which it really does).

Released back in March, but finally getting the attention it deserves, you can catch it streaming on Amazon Prime. Bring tissues.

Enjoy the rest of your festive break!

Kevin & Victoria

P.S. January is almost here! Did you know you can check us out with a no-commitment 14 day trial for just $49+HST? Or if you need a bit more accountability and hand-holding check out our Reboot Challenge beginning on January 16th! Smash a button below for more details.

A Fitness Fan's Guide to the 2022 World Cup

The soccer World Cup has kicked off and it will take up a lot of the sporting conversation for the next month. But what happens if you want to join in, yet you don't know your Tunisia's from your Morocco's or your Wales's from your Australia's?

Don't worry, just like last year, we've got you covered. Here is BOMB’s tongue-in-cheek team guide to the World Cup... by understanding them through a fitness lens.

Tunisia

💪🏽 Fitness equivalent = A Step Class
💥 So glad that people still remember them. Won't garner much interest but happy to still be around.

England

💪🏽 Fitness equivalent = Kipping Pull-Ups
💥 Obnoxious and arrogant but have to give praise if they can do it.

Germany

💪🏽 Fitness equivalent = A Heavy Dumbbell Row
💥 Developed a fantastic back but has unfortunately neglected the front.

Croatia

💪🏽 Fitness equivalent = A 40-day-old Big Mac
💥 Ageing. You stand around waiting for them to wither and collapse, but rarely do.

Qatar

💪🏽 Fitness equivalent = Burpees
💥 Controversial, not well liked, and some wouldn't mind seeing them removed from the program.

USA

💪🏽 Fitness equivalent = The Glute Bridge
💥 Women are much more successful at it.

Portugal

💪🏽 Fitness equivalent = Vin Diesel's Biceps
💥 Great to look at but full of empty calories. Not as good as they think they are.

Brazil

💪🏽 Fitness equivalent = Your 1-Rep Max
💥 The heavy hitter. The greatest test. But will there be success, or a tragic fail at the death?

Costa Rica

💪🏽 Fitness equivalent = A Bodybuilder's Breakfast
💥 About to be absolutely destroyed. Nice tan.

Belgium

💪🏽 Fitness equivalent = Jumping on the New Trendy Diet
💥 Everyone swears it's a winner but will likely quiver and quit near the end.

France

💪🏽 Fitness equivalent = Still the Bench Press
💥 Who needs a back when your front looks as good as this. However, too many ego reps might cause an implosion.

Spain

💪🏽 Fitness equivalent = Pure Chocolate
💥 Looks like a winner. Smells like a winner. May end up tasting bitter and dry.

Argentina

💪🏽 Fitness equivalent = The Pressure Cooker
💥 Seems like a one-trick pony (Messi) but if you delve deeper there's a lot of use to be had in it. Multi-talented. Lots of (literal) pressure on the squad to finally win.

Australia & Wales

💪🏽 Fitness equivalent = A Late Night Workout at a 24/7 Gym
💥 Probably won't achieve anything but at least showed a fighting spirit to get there. Can get weird after midnight.

Canada

💪🏽 Fitness equivalent = Puppy Yoga
💥 Cute and adorable. Everyone loves them. Hopefully won't poop themselves.

Go Canada!

Kevin & Victoria

P.S. If the World Cup still doesn't do it for you, come hide at BOMB! You can check us out with a no-commitment 14 day trial. It's just $49+HST and, if you don't like it, we'll give 100% of your money back.

Pick the Joy Choice

Michelle Segar's latest book, The Joy Choice, tries to answer the question - "What do you do in chaotic situations where it is very hard to apply habit strategies and skills?"

She doesn't mention it by name, but there's a slight dig at Atomic Habits (a current NYT bestseller for over 154 weeks). Those strategies are all well-and-good but what happens when kids aren't listening, the phone rings, social media pings, and you're frustrated at how behind you are on your day. What do you do when this is all happening at once?

Just like most meetings "could have been an email", this book walks the "could have been a blog post" tightrope. There's also a lot of acronyms. Ultimately, there is enough to savour, and Michelle's well-meaning personality eventually shines through; even just the repetition of being told to stop and think worms its way into your head.

The crux of the book, and the answer to the opening question, relies on Michelle's POP acronym. When facing hard decisions she recommends we...

• Pause

• Open up our options and play

• Pick the Joy Choice

With the joy choice being the result of an internal negotiation with ourselves.

Is it that simple though? It is, but it's not easy. A lot of people think that there's some magic strategy or system to keep fit, but it mostly consists of making relatively boring, net healthy choices over a long period of time.

You may ask the friend that gets up at 5:30AM most weekday mornings (to hit the gym) how the heck they do it? They'll likely make a self-deprecating comment, "the kids are bouncing on my stomach at that time anyway so I may as well get up."

But, what they have really done (consciously or not) is make decisions in their head, repetitively, that have become automatic. There's probably a slight pause to observe their options and then a choice is made. The choice might be the snooze button on a particular morning but, over time, they have made a healthier decision.

And that's where the empathy of the book shines through. The above example, where you just go to the gym, is the perfect choice. But we are not all habit people and we have all had different, difficult life events that form how we make decisions. The book posits that in most cases, we should choose the perfect imperfect choice.

A perfect imperfect option, might be to hit snooze for a bit and then go out for a ravine hike with the kids later. It might mean negotiating with yourself to order a delicious Rudy burger but not adding fries to the order. You might even discover that today's choice is the just-f*cking-do-it day.

Everyone has a plan until they get punched in the face. What The Joy Choice recommends is that maybe you want to pause and assess before striking back.

Have a great week!

Kevin & Victoria

P.S. Need help getting into a regular fitness habit? Check out BOMB with a no-commitment 14 day trial. It's just $49+HST and if you don't like it, we'll cry into our cornflakes and sacrifice a thumb to the fitness gods give 100% of your money back, guaranteed!

Planning For The Worst

When we make major decisions in our life, we apply a mental model to help gain clarity and hopefully make us choose the best option. Nerds like us love to use the inversion model. This involves looking at a problem from the opposite point-of-view. Instead of looking at how successful something can become, we can explore how to avoid that thing from failing.

But what does that have to do with fitness we hear you ask? And why do you sound like Mark Zuckerberg on trial?

Planning for the worst sets you up for reality. Rarely are conditions perfect and so making a fitness plan that assumes no obstacles is short-sighted. When you have a plan for what you'll do when things fall apart, you won't act in a reactive and unconscious manner.

Here are 3 tips on how you can look ahead for obstacles, so that when you do hit them, you'll have strategies to stay on track.

1) Figure Out The Conditions That Will Make You Quit

Usually, we're told to come up with conditions that will make you successful. Advice for this can look like a mix of determining your values, setting up a schedule or routine, and then installing boundaries to keep to that routine. This is great advice that we also champion. But success in fitness can be dreamy, whereas failure can resemble reality. Nothing will ever be perfect.

Explore the conditions that would have to happen to make you quit your fitness routine. Your partner runs late. Kids move slow to get to their activity. Your job gets demanding. A parent gets sick.

This is a great exercise because the conditions are made visible. Kids taking priority, for example, is probably already happening to you, whereas working out in a perfect environment is in your head. Make potential roadblocks visible. It allows you to come up with IF/THEN solutions right now in order to get around them.

2) Schedule Your Craving

(From Kevin) Being British, I have a constant craving for deep fried fish and chips. It would be my final meal on death row. Every time I drive through Laird, I want to pull over to Olde Yorke, devour their haddock and chips, burp profusely, lick each finger when I'm done, and then slide home using the grease trail from the bag. However, I know that too much of that brings on heart disease.

So, I throw a visit to Olde Yorke onto my schedule (usually when Victoria is out-of-town). When I do have a craving or find myself driving through Laird, I can remind myself, "Not yet, but soon" and carry on with my day. Planning not to eat unhealthy food is incredibly ineffective, so if you find yourself constantly thinking about the good "bad" stuff, schedule it for a future date.

Another quick tip is to portion out your snacks like you would when prepping meals (like a kid's lunch box). Some people, like Patrick Bateman, will even write on the treat the day and date that they get to eat it.

Note: This should be a short-mid term strategy. You want to build up a routine that becomes automatic. Scheduling, at least to begin with, helps save you when a more vulnerable version of yourself shows up.

Turn it Up, Turn it Down, But Never Let The Dial Hit Zero

The top 3 major changes to your fitness routine occur at the birth of a child, pressure at work, or a death or sickness in the family. For new parents, your routine is built around the newborn so maybe your long run becomes a brisk walk with the baby strapped to you. If you're running late or have excessive meetings, your high intensity weight training class becomes an online bodyweight session. When put under a lot of mental stress, your usual 60 minute Yoga class turns into a 25-minute stretch-n-go routine.

Exercise is one of the few concrete things that will help you have more energy and clarity to get through a hard time. From that perspective, and as hard as it sounds in the moment, dropping to zero doesn't make sense.

It's much easier to keep working out if you're already working out. It's very hard to get going again from scratch.

Gain traction and don't let go.

Kevin & Victoria

Food Attitude & Healthy Habits

Do you remember, back in 2006, when a book called "The Secret" came out? It started the whole "think it and you will attract it" self-help craze and ended up selling over 30 million copies and translated into 50 different languages.

We agree with Mark Manson that it's probably bulls**t. And yet, a piece of interesting news just swooped into our cold, pessimistic palms that might suggest otherwise...

Fascinating new research suggests that having a positive perspective on eating healthy food may have a positive effect on your satiety levels i.e. how hungry you still feel after consumption.

The studies involved telling participants that a 380 calorie milkshake was either a 640-calorie "indulgent" shake or a 140-calorie "sensible" shake. The mindset of indulgence produced a dramatically steeper decline in ghrelin (a hormone linked to hunger) after consuming the shake, whereas the mindset of "sensibility" produced a relatively flat ghrelin response.

Even though the calorie level was the same in both drinks, those who had an "indulgent" mindset did not feel as hungry afterwards. "Participants' satiety was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed."

All this information comes from a great podcast featuring Alia Crum, a Professor of Psychology at Stanford's Mind & Body Lab. She sums this up by saying, "the total effect of anything is a combined product of what you're doing and what you think about what you're doing."

An example being, "if you approach a diet with a mindset of restraint, it could counteract the benefit or objective benefits of the diet - the brain is telling you to eat more food because you are telling yourself you're being restricted."

She's not saying The Secret is correct, but what's remarkable is that it's a rare study that links mindset directly to physical changes within the body. But it still matters what you eat. It's easy to enjoy a Rudy burger with fries. A green salad with chicken? Not so much.

Here are some simple (but not easy) ways to see healthy food as indulgent and get excited about eating...

💥 Reset your taste buds. Try and cut more sugar out of your diet so the flavours can flourish

💥 Slow down your eating

💥 Nerd out about a food a little more. Research healthy foods that play off each other. Sometimes just adding a nice dressing can make a big difference

💥 Prepare food with people you love

💥 Make the place, setting, or environment you eat in a bit more special or ritualistic

Have a great week!

Kevin & Victoria

3 Morning Rituals to Nourish Your Body

How you start your day will often dictate how the rest of the day turns out. If you had a rough sleep, pulled together a sloppy breakfast, or missed a workout, then it may catch up with you as early as lunch.

While there are no substitutes for sleeping, exercising and eating well, here are 3 simple things you can do every morning to help set your body up for the day.

1) Immediately glug a big glass of water when you get up

You wake up dehydrated and usually the first thing that goes in your mouth is the delicious brown stuff. That makes you even more dehydrated. One of the best things you can do is down some water.

Is that 10 ounce or 16 ounce? Flavoured water or regular? Room temperature? Doesn't matter! Grab the biggest tumbler you can find, turn the tap to cold, fill it up, and chug. Bonus points if you can add in some greens powder or a lemon.

2) Step outside and get 5-10 minutes of sunlight within 30 minutes of waking up

This signals to your body that it’s time to start the day and helps get you accustomed to waking up at the same time. It also boosts cortisol (the body's main stress hormone) and alertness. No sunglasses allowed.

This tip comes from the super smart health expert, Andrew Huberman. He also suggests you should delay consuming coffee for 1.5 to 2 hours of waking up (cue massive eye roll), but we promised these tips would be easy 😀

3) Do some 4-7-8 breathing

You don't even need to rise for this one. Set a timer for 90-120 seconds. Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat for 4-6 cycles.

This is a great breathing technique to keep calm and relaxed. Because you'll need it when the little monsters rush in begging to be nourished.

Have a great week!

Kevin & Victoria

P.S. In May, we are releasing a special offer of 2 weeks of group fitness classes for just $49+HST. But you can jump on this offer right now!

If you haven't tried us out yet, or you haven't been a member in over 6 months, then this offer is available to you. To make sure that you get the best experience possible, there will only be 20 available.

So, if you’re interested in checking out BOMB (or are thinking of coming back to us), the time to act is NOW.

Reboot Your Fitness Journey

We have an awesome program returning to BOMB this Monday, March 28th for both new and returning members (plus existing unlimited members). Early bird price ends tomorrow.

There are many reasons why this reset and reboot challenge might be perfect for you. Perhaps you just want to get moving again and are not sure where to begin? Maybe you’ve put on a few pounds a.k.a. “The COVID-15”? Maybe you need to fit exercise into your life again but already have too many roles and responsibilities to think about?

Whatever reason it is, our experienced trainers have a plan for you and will guide you every step of the way.

WHAT YOU GET

💥 Up to 12 in-person classes at both locations - 1502 Danforth Ave @ Coxwell Ave & 862 Kingston Rd @ Beech Ave).

💥 An optional, but strongly recommended, once-a-week dedicated Reboot class. (This is in addition to the 12 classes.) Choose from…

💣 Mondays @ 6:15PM (Danforth)

💣 Tuesdays @ 6:15PM (Beach)

💥 Access to online live classes and our recording vault with over 100 class recordings. The vault also includes several short workouts for when you lack the time to do a full session.

💥 A recipe book full of healthy bowls, dips, soups and bars.

💥 Bonus challenges to keep things fun and engaging.

💥 A dedicated coach that will be checking in regularly and will be with you all the way

💥 Work your way up to awesome prizes.

This is open to new and existing members and we have about 10 spots left. Click on the relevant link below to sign up.

Early bird price ends at midnight tomorrow (Tuesday, March 22nd).

Can't wait to see you in the challenge!

Kevin & Victoria

How to Change, Consistency, Dopamine

Every December, we release the best content that we've consumed over the past 12 months. 2021 has been slightly better than last year but a lot of people are still struggling to stay on the healthy lifestyle bandwagon. Hopefully the podcasts, article, and book recommended below will help light a spark or give you some understanding on how to stay consistent with change.

Book: Dopamine Nation by Anne Lembke (recommended by Kevin)

We live in a time of unprecedented 24/7 access to high-reward, high-dopamine stimuli: drugs, food, news, shopping, gaming, texting, and social media-ing! All led by our smartphones.

This book explores why the relentless pursuit of these "pleasure" activities leads to pain, but also explains why pleasure and pain are essential to living a meaningful life (and how to find the balance between the two).

Sample Extract: "In session with [a teenage patient] I suggested she try walking to class without listening to anything and just letting her own thoughts bubble to the surface. She looked at me both incredulous and afraid. "Why would I do that?" she asked openmouthed.

"Well, it's a way of becoming familiar with yourself. Of letting your experience unfold without trying to control it or run away from it. All that distracting yourself with devices may be contributing to your depression and anxiety. It's pretty exhausting avoiding yourself all the time. I wonder if experiencing yourself in a different way might give you access to new thoughts and feelings, and help you feel more connected to yourself, to others, and the world."

She thought about that for a moment. "But that's so boring."

Boredom is not just boring. It can also be terrifying. It forces us to come face-to-face with bigger questions of meaning and purpose. But boredom is also an opportunity for discovery and invention. It creates space necessary for a new thought to form, without which we're endlessly reacting to stimuli around us, rather than allowing ourselves to be within our lived experience.

The next week, Sophie experimented with walking to class without being plugged in. "It was hard at first," she said. "But then I got used to it and even kind of liked it. I started noticing the trees."

💥 Anne also did a great podcast with Huberman Lab about this subject. P.S. Huberman Lab is a fantastic show, in general. We highly recommend you also begin right at the beginning.

Podcast: How to Change - The Next Big Idea (recommended by Julie)

“When Katy Milkman was a newly minted professor at Wharton, she came across a statistic that stopped her cold: 40 percent of premature deaths result from personal behaviors we can change. Katy decided to do something about that, and for the next decade, she conducted groundbreaking research into the science of achieving lasting behavior change.

Find out why a change in the weather can help you save money, how Harry Potter got Katy in better shape, and what an accidental breakthrough in mathematics reveals about boosting your self-confidence.”

This one is especially relevant and timely given the behavioural shifts people think about at this time of year.

💥 Check out the podcast episode here.

Article: How to Start Working Out Consistently by Nerd Fitness (recommended by Sally)

There is one piece of advice that applies to almost every question I get about health and fitness. Wanna get fit? Consistency. Trying to lose weight? Consistency. Struggling to stay motivated? Consistency. It may not be sexy, but it gets the job done. Consistency is the key. Steve over at Nerd Fitness has some really great advice (including some hard truths) on how to build that consistency for yourself.

💥 Check out the article here.

5 Things to Consider Before You Shop This Holiday Season

The festive shopping season is upon us and let’s face it, most of your presents are probably going to be held hostage on an offshore boat while they negotiate this supply chain fiasco.

That means there is no better time to get out into your neighbourhood and see what things you can pick up in an instant. Here are 5 things to think about when deciding on how to spend your money this holiday season.

(1) Beware of the Cost of Convenience

In a recent Mark Manson newsletter, he mentions the book, The Antidote: Happiness for People Who Can’t Stand Positive Thinking. It’s author (Oliver Burkeman) muses about how convenience can backfire:

“He argues that it’s often the inefficient friction in life that slows us down long enough to actually forge meaningful connections.

For example, instead of ordering eight pounds of your favorite meat online, being forced to walk down to the butcher each week and chat to them about weather and business and sports while they cut each slice, week after week, month after month—well, it’s the aggregation of all of these little "inefficient" experiences that generates a sense of community and rootedness in one’s life. By introducing widespread "convenience," at scale, you remove people’s opportunities to serendipitously engage with the people in their communities.”

This reminds us of what James Clear says in Atomic Habits: that everything you do is a “vote” towards becoming that type of person. Showing up to train is a vote towards becoming a person who works out. Rejecting a cigarette from a friend is a vote towards someone who doesn’t smoke.

The same happens in communities. Having a short but fun conversation with a local business owner (and their staff) is a vote towards living in a community that cares, one that contributes to a feeling of belonging. It’s beneficially mutual and nurtures the vibe of your neighbourhood.

Something to keep in-mind before pre-ordering on an app or deciding on takeaway instead of sitting in.

(1) “Budgets are values in action” - Leila Janah

Try to take time out of your week to budget your spending between big chains and local businesses, if you can. It’s tough to do so when Amazon sells everything 30% cheaper and it’s there on your porch the next day. And we know you don’t always have time to shop in 3-5 stores to get all the food you need for the week (we have Prime and PC memberships, so we know how you feel.)

What we want you to consider is not so much about the amount of money you spend, but to be more deliberate on where you spend it.

Can you do a 52-week shop your neighbourhood challenge where you visit just 1 different business each week? That would be an awesome start.

(3) More Local Investment & Less Bureaucracy

Recently, charities have run into transparency issues and people are hesitant to donate because they don’t know where their money is going. Giving to local charities usually means your money is going towards the community. Consider donating to places like Massey Centre, Red Door Shelter, and your local Daily Bread Food Bank chapter. The majority of the funds go right back into the community and, just like politics, it’s easier to make positive change at the local level.

In addition, a local business is more concerned about providing a great product and experience than satisfying shareholders, funding self-interest lobbying, or trying to squeeze blood from farmers on the price of chicken.

(4) Give Constructive Feedback

If you love a local business, consider giving it a 5-star review on Google, Facebook, or Yelp even if it’s not perfect. If you have some suggestions, leave the 5-star review and then talk to the owner or shoot them an email.

Recommend a great business to your friends or gas them up on social media, like members of the East End Communities Online group do.

Unless a business rips you off, consider not raking them through mud online. Call or write them a message with your concerns and see how they respond.

A great business will heed your concerns. A bad one will end up closing anyway.

(5) Most Small Business Owners Are Artists

Almost every small business exists because someone thinks they’re incredibly good at creating something and then puts a huge bet on him or herself.

Chef Luis, from Pomarosa, revels in alchemy as he puts together the perfect arepa sandwich. The chefs from Yanagi Sushi, source and cut the best fish in the east end. Dr. Emily Trohatos solves your kid’s ortho problems and makes you feel like you are their only client.

A great local business will be in it for the love of the game. They are problem solvers, nerds, and artists. They are likely in the top 5% of what they do, worldwide, and they’re right on your frickin’ doorstep. How cool is that!?

——

Government help is scaling back rapidly. Some small businesses fell during the height of the pandemic but a significant amount more will close when support ends.

Where you shop and who you support will not only decide the fate of thousands of small businesses but you are also voting, consciously or not, toward the kind of neighbourhood you want to live in.

Shopping local has never been more important.

Kevin & Victoria

P.S. Thanks for reading this far. If you or your spouse are looking to get healthy this new year, consider picking up a gift card for BOMB Fitness at our online store. And please consider picking up gift cards to introduce friends and family to your favourite local stores.

Free Recipe Book

Some normality is finally returning to our neighbourhood. Attention spans are widening and so we return bearing gifts that we hope you'll use. Below, is a link filled with recipes that you can make at home with your kids.

It contains healthy, flavourful recipes such as Overnight Oats, Chicken & Veggie Quesadillas, English Muffin Tuna Melts, and, okay, one really disgusting one - One-Pot Cheeseburger Pasta!!!

And if you don't have any kids, you can pretend you're a big one and make them anyway.

DOWNLOAD THE RECIPE BOOK

Kid-Friendly Recipe Book

Indoor Training FAQ

We're excited to move into Step 3 of re-opening and be able to provide indoor classes and training again. We had a few questions come in off the back of our last post so we thought we'd draw up an FAQ to further explain our re-opening plan.

Q. Is your team fully vaccinated?

Yes, including all of our summer camp staff.

Q. Will you be enforcing a vaccine passport for all members?

We're not asking for proof but we are asking you not to come unless you are fully vaccinated or have a good reason not to be.

While we were forced to be closed, we had government support to tide us over. All of that is winding down now and we have to rebuild and fend for ourselves. If we need to close because of an outbreak, it would really hurt us. This goes for all local businesses, not just BOMB. Please get vaccinated.

Q. Are you doing pods like last time?

The pods are gone but there are clear floor markings to keep everyone at least 6 feet away from each other.

Q. What's your class capacity?

Danforth will be 12-14 and Beach will be 10 for now.

Q. What kind of classes will you run?

We won't be doing any circuits for a while. Everyone will collect their equipment at the beginning of class and either use it for the whole duration or we'll take a cleaning break halfway through to wipe down and switch. This all depends on the size of the class.

If you need additional equipment once class has started, please tell your instructor and they will get it for you.

Q. What will the class logistics and hygiene look like?

You will be screened upon arrival. You will need to wear a mask when entering the gym, grabbing equipment, going to the washroom, and leaving the gym. You'll sanitize your hands upon entry. Disinfectant and towels will be available to clean the equipment after use. Here are our complete COVID-19 guidelines.

Finally, we also want to re-iterate what awesome members we have. Maybe we're saying quiet things out loud here, but with our demographic (40-45+), the values they hold, and their caring attitude for other people, we are very confident that close to 100% would have been double dosed by now.

We are so pumped to have you back inside.

Kevin, Victoria & The BOMB Team

We're Heading Back Indoors (The Gym is Open!)

As of this Friday, June 16th, we leap, hop and skip into Stage Three of the government's re-opening plan. Finally!

So, as you visit the laneway or parkette at your next outdoor class this week, wave goodbye to Flattened Rat, give a last bit of sympathy to Distempered Raccoon, and fill your earnest snouts with a final inhale of spilled garbage, because...

WE'RE HEADING BACK INSIDE!... mostly.

Yes, gyms are allowed to re-open at a 50% capacity. Just like last year, we will still keep everyone safe. You'll still be kept 6 feet apart for the near future. Masks are mandatory when moving about but are not when it comes to exercising. We still have to screen you and if you have any COVID-19 symptoms you should stay at home. All of our COVID-19 guidelines can be found here.

But we also want to be really positive. This is what we've all been working hard towards. Step 3 is essentially Step 1 of us getting back to normality and we're excited to welcome everyone back. Moving indoors means we can provide a more reliable service and have access to varied equipment and workouts (which is what we know you need and love). Remember what a bench, barbell, box, or a TRX looks like!?

The times of the classes will be consistent and, as everyone returns now and closer to Fall, the schedule will bulk up. Since we're running Summer Camp at both locations, the 9:15/9:30AM classes will remain outside. Virtual classes will remain, with some of them live-streaming into the studio.

We also want to hear from you. What are you looking forward to? Do you have any questions or concerns? Hit us back and we will enter some discourse!

We are so pumped to have you back inside.

Kevin, Victoria & The BOMB Team

P.S. Until September all of the classes on the schedule will be marked Bootcamp. When we hit Fall and have transferred over to our new booking system (excited!), we'll move back to more specific classes.

A Fitness Fan's Guide to Commenting on Euro 2020 (without knowing a thing about soccer)

The European soccer championship is down to the last 16 and so maybe you think it’s time to unglaze your eyes so you can contribute to your immigrant family’s long conversations about it.

The problem is you have no idea about Euro 2020 (or is it 2021?) or have any clue about soccer! Don’t worry my little droogy, we have you covered. Here is BOMB’s tongue-in-cheek guide to Euro 2020 by understanding 10 of the remaining teams through a fitness lens.

England

Would be Peleton. Solid, but boring to watch, and not as good as the press makes them out to be. Great marketing.

Italy

The Pull-Up. Italy used to be the bicep curl - nice to look at but not very functional. This year, they’ve graduated to The Pull-Up - still sexy, but also really useful.

Ukraine

The Thigh Master. Everyone’s surprised that they’re still around.

Netherlands

The Leg Press Machine. Gone and not respected for years. Now making a comeback.

France

The Bench Press. Who needs a back when your front is as good as this.

Germany

The Goblet Squat. Always there and you secretly think they’re beatable. But when the weight and pressure increases, you suddenly realise you don’t want to face them.

Portugal

Zumba. Just when you think they’re gone you turn around and, somehow, they’re still there.

Belgium

The Diet Pill. Belgium hit the genetic lottery 5+ years ago, turning from a nobody team to ranked #1 in the world, despite remaining trophy-less. They are the diet pill - better get results and win something before everyone starts thinking you’re not as good as you say you are.

Spain

Mountain Climbers. Will destroy you if you underestimate them.

Wales

The Battle Ropes. You don’t quite understand them, or why they’re there, but are really fun nonetheless.

Outdoor Workouts Are Back!

Starting Monday, June 14th, the outdoor group fitness classes will return. Woop woop!

We know it's been a long slog, and while the modern-day philosopher, Dwight K. Schrute, once said, "Citizens don't need presents for being citizens", we all deserve gold medals for sticking to the rules, keeping each other safe, and developing the patience of saints!

You also deserve our appreciation for supporting BOMB throughout. We know it's not been easy and we couldn't have done it without you and our team (who were up for anything). Thank you so much!

So, with that said, here's our plan for Step One and an update on what's going on at all the locations. Please also refer to the P.S. at the bottom of this email for the logistics of the outdoor workouts.

From Monday, June 14th (Step One)

We are able to run outdoor classes (to a maximum of 9 people) with the usual physical distancing in-place. The classes will take place at the Beach parkette (at the top of Beech Ave), in the Danforth Laneway, and some will be at Monarch Park (close to Danforth).

👉🏼👉🏼 Start Booking Now (also use this link to sign up)

If you have equipment to return, it's time to bring it back. Please reach out to rachel@bombfitness.ca to set up a collection time.

Fully re-opening will take a while. Membership is nowhere near what it was when we closed last March, and the summer months are usually painfully slow for attracting new members, so our schedule won't be quite so robust just yet. As normality resumes and members (new and old) come back, the schedule will beef up too.

Online classes will continue, but some will likely fall off the schedule as people move outside with us.

IN OTHER NEWS...

Our New Clubhouse

We are moving out of the area behind Pomarosa to 1478 Danforth, just 4 shops west of our main space. It's been such a wonderful experience being able to share our space with Pomarosa for the past four years, and we will certainly miss smelling like brownies after our workouts. We are SO HAPPY for Luis and Vivian for creating such a beautiful cafe that they are now ready to expand.

Our new place will be known as "The Clubhouse". It will be used for summer camp and from September we hope to use this space for a bunch of things, including...

• Team Training such as dry land training for athletes, small group series (kind of like barbell club), additional Fit Kids programming (Strong Girls, Junior Lifters, Baby & Me), workshops and much more.

• New Member programming. Most new members are thrown right into regular classes but with this space we can provide a more intimate introduction to BOMB so that nobody gets left behind.

• Social/charity events and clubs with your involvement.

Danforth Location

The main gym area is getting moved around and most of the personal training and athletic therapy will take place here (with spillover into the Clubhouse).

Beach Location

The Beach location has also gotten a facelift during Covid. We've built new benches and storage, and moved the front desk into the back room to give us more space for people to spread out. We hope to run similar programming as the Clubhouse when some normality resumes. Summer camp will run there for 6 weeks.

Finally...

This year has been an absolute struggle on so many levels, but we don't believe that "gyms are dead" and that everyone will continue being unsociable hermits. We are trying our best (behind the scenes) to reimagine our gyms so that they are welcoming to everyone once we can get up and running. We know BOMB was an important third place for most of you, and we can't wait to have you back.

We would love your input and help too. What do you want to see at BOMB? What do you want it to become?

Have a great rest of the week!

Kevin & Victoria
💖

P.S...

• The Danforth workouts will take place in the laneway behind the gym. Access is from Monarch Park Ave or Coxwell Ave. The back door will be open and a cheery instructor will be there, so you can't miss it.

• The Beach workouts will take place in the parkette across from the gym at the top of Beech Ave, behind the Beach Health building. Please meet at the gym to collect the equipment needed for class.

• If the weather is bad or looks iffy, check your reservation on Zen Planner before you leave. If the location has changed to “Virtual” then this signals you to go online as the outdoor class has been cancelled.

• Bring a mask with you. You will need it whenever you go into the gym.

• Bring a filled water bottle, your own sweat towel, an optional yoga mat, and your 2019 level of energy!