If you ever meet Fady Sbeih, do yourself a favour and strike up a conversation with him. It won't be difficult...he's a chatty guy. He's also incredibly sweet, smart and interesting. And I mean really interesting. He’s well-travelled, a total foodie and he loves to learn. He spends time every year taking courses in areas that interest him. He’s learned to code, studied social media strategy and even has his barista certificate.
From far away lands...
Fady grew up in Lebanon and spent time working in Saudi Arabia and Kuwait. In 2007, he came to Canada with his wife and kids, knowing nobody and without any job prospects. But like I said, Fady is no dummy. Between his smarts, positivity and commitment to hard work, he was able to get his Masters in Advertising and build a successful career as a freelance creative director supporting businesses, big and small, with advertising and design services. He’s especially interested in supporting local entrepreneurs like himself grow their business by optimizing their online presence (ATTENTION SMALL BUSINESS OWNERS OF BOMB, you should hit him up!).
The change...
For a long time, Fady put work and family first, not thinking much about himself. But all that changed about a year ago. He jokes that he was worried his neighbours could hear him snoring, but really, he just decided that his next project was going to be himself. He joined Bomb and began working out at 6:15 am. He set boundaries with his business, finding ways to work smarter but for fewer hours each day. And then he applied that same boundary concept to his diet, adopting an intermittent fasting* nutrition plan, which has helped him lose more than 40 lbs.
What's next...
In case it isn’t obvious, Fady is someone who likes to push himself outside his comfort zone. He honestly seems to thrive there and he has a knack for making others want to push themselves too. Fady’s next personal goal is to begin running twice a week. In fact, he’s looking for a running buddy. Are you up to the challenge?
Sally
* Intermittent fasting is not for everyone. In particular, it is not recommended for anyone with a history of eating disorders, women who are trying to conceive, pregnant or nursing and people with certain health conditions and/or on certain medications. If you are considering intermittent fasting, or any dramatic change to your diet, be sure to talk to your doctor first.
What would happen if you followed your soul?
To say that Stephanie MacKay has led an interesting life would be a bit of an understatement. In a 20-year span, she went from being a correctional officer at a maximum-security detention center in Ontario to learning yoga, reflexology and reiki in India.
During the intervening years, she worked for Canadian Border Services and then moved to England where she issued visas at the Canadian Embassy in London. It was there that she started to feel that her life wasn’t what she wanted it to be. She began wondering what would happen if she could be herself, fully and completely. What if she could shed societal expectations and find her greater purpose? What if she followed her soul?
And one day, she stopped wondering and started doing. She sold her home and all her belongings and moved to the Republic of The Gambia, the smallest country in mainland Africa.
In The Gambia, Stephanie became immersed in a culture where people helped each other. In whatever way they could. Even if they had very little for themselves, they still found ways to give. It made her realize how self-centered western society can be at times, and how disconnected she felt. It also helped her see that individuals, working together and in service of one another, could be the solution to so many of the world's problems.
Stephanie has also come to believe that the best way for anyone to support others is through their own passions and talents. Because if you can help people while doing something you love, it also becomes an act of self-care. She offered an example of Kevin and Victoria and the team at Bomb. How we've taken our passion for fitness and used it to help others improve their health and how those positive effects then ripple into the lives of their family and friends too. Um....can you feel me blushing through the screen?!
After two years in The Gambia, Stephanie spent some time in India and the UK. But today, she's back in Toronto, helping her aging father maintain his independence. She's continuing to live life by her own rules, focusing on using her talents to help people while encouraging others in positions of privilege to do the same.
She's working on a book where she will share her perspective about what's really important in life. And, she's become a regular at the Beach location. In fact, she joined because she started to worry that if she didn't take better care of her health, she may lose the freedom to live the life she wants. Stephanie’s adventures have taught her that anything is possible and we believe that too! We couldn't be happier that she chose Bomb to help her make those possibilities a reality.
Sally
Having the Confidence to Try
We love to celebrate our members and all the neat stories they have. Here's one from the awesome Sylvia!
"I don’t have any particularly COOL story but I do know that Bomb has totally changed how I look at workouts and myself.
I worked out for 10 years and never got results I wanted. I ran. I did barre. I did cardio at the gym. But I certainly never lifted weights, or pushed myself to do things out of my comfort zone.
Joining bomb was SO scary for me. Would I like it? Would I smash my face doing box jumps (still a possibility but I am far less scared now).
I have totally felt a physical transformation over the past 10 months. But honestly I love that I can come in and no that no matter how hard and grueling the workout I’m about to do is, I have the confidence to try. I don’t feel like there is a mental barrier to me working out anymore and that is pretty amazing.
I feel stronger than I ever have and I have a deeper appreciation for what my body is capable of doing.
My schedule can get the best of me. I’m self employed. I own a production company. I keep a million parts moving at all times.
My break and reward to myself is coming into Bomb and doing something for me. "
So, no wild North / South mixups here. Just a happy client :) " - Sylvia B
700km in Selfies
Back in December, I told you about my running streak that started with James Clear’s Atomic Habits book.
Well... I had a little setback. I ended up with a hamstring issue that turned into a painful injury. 6 weeks of ZERO running later, with the help of Sean the athletic therapist, I have been able to get back out there without my hamstrings seizing up and throwing my hips all out of whack.
The first few runs back felt pretty good considering that I thought I needed to give up running forever. But it was so frustrating to feel slow, sore, and incapable after putting so much effort into improving my speed and distance. I felt exhausted after runs that I used to find breezy, and I didn't look forward to lacing up my shoes like I used to.
And then. Ho-Lee-Shit. The fucking habit stacking principle in James’ book came to my rescue.
So, here’s what I never mentioned in my last post: I took a selfie after every single run. Over 100 runs. Over 100 copies of my sweaty face! Why? Because James told me to build on newly developed habits by stacking new habits on top of them.
My speed and distance logged were overshadowed by facts that couldn’t be captured by my running app. The content of those silly selfies reminded me that focusing on the process is so much more rewarding than the outcome.
1. I ran in every condition. Ice, extreme heat (ohhh, Puerto Rico!), snow. I ran in the dark after a long day of work. I ran in the morning to beat the heat.
2. I ran on Christmas Day, New Year’s Eve, my birthday. Maybe holidays aren’t the best example of what I’m trying to get across...because, really, I was running so that I could stay out of the kitchen.
3. I ran with friends. Sometimes in silence because we were exhausted from running. Sometimes we had meaningful conversations. As I look at their sweaty faces next to mine - they had no choice, and there were NO retakes! - it reminds me of what an important role community plays in keeping up a fitness routine.
4. I ran a couple of races. I set a goals. I achieved them.
These 700km in selfies bring make me smile from ear-to-ear. They remind me of the joy, satisfaction, challenges, and friendship that I felt throughout the process. It is making it so much easier to work through this little slump and stay motivated to keep moving... even if I am a little slower.
How can you set yourself up now, so that when you hit a little setback, it won't derail you forever?
Victoria
The Gulf of Mexico
When you hit retirement, what's the first thing you're going to do? Sit down and give War & Peace a go? Spend more time with your grandkids and pretend to know what a Billie Eilish is? (1) Or will you reminisce about the good ol' days when the Dead Sea was merely sick?
When we asked BOMB members Bob and Maureen (aged 60+) they told us they were going to cycle the Gulf of Mexico. We thought, great, they're going to fly to Florida, hire a couple of bikes, wrestle a few 'gators and have a ball doing it.
But we misheard. "We're going to jump on our bikes in Toronto and cycle TO the Gulf of Mexico." Dubya-tee-eff!
Here's what Bob told us in his own words...
"Hey Guys, Maureen and I have been members for 10 months now. This may be a short span in comparison to the tenure of some of your long time members but it has been a noteworthy period for us and I wanted to let you know why (how?).
We were in pretty good shape for a couple of seniors (+60) but your instructors (mostly Andrea and Jennifer) have really made us strong and ready for an adventure. So we’re taking this fitness on the road and going to bicycle down to the Gulf of Mexico in a couple of weeks.
This time we are making our way south from our home in the Beach, along the infamous Underground Railroad route which black slaves took to freedom at the turn of the 20th century. We will follow the route in reverse, seeking out the historical places and stories of this 3200 km route.
Just wanted to say thanks - we enjoyed the ass-kicking (or at least the results) and will see you in late November."
One thing's for sure, we want to be Bob & Maureen when we grow up. You can follow the adventure on their blog. We wish them all the best!
Kevin & Victoria
(1) We're guessing, maybe a baby insect.
The Power of a Growth Mindset
Many of our members will tell us about the event that made them realize it was time to start exercising. A game of tag with their kid, some not-so-great news from their doctor, a holiday marred by pain. We’ve heard it all.
For Alastair Wilkinson, it was three days of physical agony after 2.5 hours of home renovation work. That was about a year ago. And that’s when he joined Bomb.
But that was the easy part. Like many new people who walk through our doors, Alastair was pretty green. His first few classes were a harsh reminder that he was starting from scratch in terms of strength, endurance and form. For a lot of people, this would be about the time they give up. But rather than being discouraged, something inside him sparked and he was excited to learn. He recognized if he kept coming in, listening and applying himself, that he would get stronger. And he has! Not only is he crushing it in class, he’s also started taking kettlebell (a class that might have killed him a year ago) and he’s lost 25 lbs too!
What I realized as I was chatting with Alastair is that he has a growth mindset. He understands that he’s not limited to the skills and talents that he developed easily and naturally. That with continued effort and practice, he can learn new things and improve his abilities in any area.
A growth mindset is the difference between facing a challenge and saying “I can’t do that” and “I can’t do that now, but I can learn”. It can be applied in any circumstance and it’s something that all highly successful people have in common.
So, how exactly do you achieve a growth mindset? The internet is full of lists...Ten Steps to a Growth Mindset, 25 Ways to Create a Growth Mindset etc, etc. I’m not an expert, but from my perspective it boils down to prioritizing the process not the outcome. Focusing your energy on the work, turning failures into learnings, persevering and trying new tactics.
In the age of instant gratification and results-based rewards, it can be pretty hard to apply yourself to something difficult and big goals often seem too hard to reach. But the process is always within your grasp. The first step can happen in an instant and with a growth mindset the experience becomes the reward.
Sally
Pass Me The Kool Aid Jim, I Think I've Joined a Cult
When you ask a super fit person how they got in shape, they usually give you a very passive tl;dr “Oh I just cut down on some carbs and started working out 4 days per week and wouldn’t you know it, four weeks later… voila!”
Your response is to tighten the grip on your glass until it breaks and then consider doing violent things with the shards. You’ve tried your best at everything and know it’s not this easy.
At first glance, Louise P has a similar, laid-back outlook. She joined BOMB a year ago, losing 11lbs within her first month.
She comes to BOMB 4 days per week and has ran through the gamut of group fitness – from the regular classes, to The Beast, to The Spartan Race Team to Kettlebells – and has one eye on Barbell Club.
However, there are two important things Louise did that maybe you’ve not considered about your own transformation plans.
1 – She Got Curious
Louise said that she hated the thought of group fitness before joining. In fact, her plan was just to get moving for a bit and then stop – she wasn’t even going to follow the meal plan we gave her.
But then she got curious.
She tried a bunch of different classes at Beach then Danforth. She wondered if she could build up to ten push-ups. She wondered why she couldn’t even pull herself up onto the monkey bars while her kid could traverse it with ease.
When she got moving she said, “The motivation came from realizing I could do stuff and I got really curious about that. If you just get started, you’ll find a place for it.”
You may think that you have to build up motivation to go to the gym, or look for a new job. But true motivation is built by…
Doing Something + Liking It + Feeling Competent = Curiosity and Motivation
2 – She Changed Her Environment
With a 4-and-6 year old, Louise found it hard to keep up. While sitting at home she would always send her kid upstairs to fetch things for her, even if the remote control fell off the couch. She had also tried the Goodlife environment and that didn’t work out either.
By joining BOMB she quickly found out that she was surrounded by a different bunch of people.
“I’m a trained actress and so I know physical space and awareness. Even so, the coaches were super generous with corrections and you felt like they were focused on you – paying attention and constantly checking in with everyone.
More experienced members would also help me out with exercises and form suggestions. They weren’t judging me.”
By her own admission, Louise still calls herself a lazy person. But by changing her environment and being around a new tribe that were also trying to stay fit, she drew on the energy that environment change gave her.
She laughs, “I feel like I’ve drank the kool aid and joined a cult – in a good way!”
Louise is now down 25lbs in a year. She can do 18 full push-ups – 8 more than the 10 she imagined and she can crush the monkey bars at her kid’s school.
Her husband got curious too. He bought a rowing machine and is now down 75lbs himself.
“I don’t want to go back to where I was and that’s what gets me up at 5:40am to come to class. Not coming is not an option.
I look for opportunities to move instead of avoiding them. Needing to get something from upstairs is an opportunity to run up the stairs. Dropping something on the floor is an opportunity to do a squat.
That's what drives me.”
Kevin
The Perfect Accountability Partner
If there’s one thing we know for a fact, it’s that working out is much more enjoyable with a buddy (or 12). I can’t be sure, but it may have something to do with the whole “misery loves company” principle.
Valerie and Krista are a shining example of the magic of finding the perfect accountability partner. This mother-daughter duo have been keeping each other motivated since last April and they have no plans to quit.
Krista has been an on again, off again exerciser for most of her life. She was even a committed Bomb member for a while, but inevitably, life would cut in and exercise would fall to the bottom of the priority list.
Valerie played competitive tennis as a teenager and has kept active by walking every day, but didn’t think that group fitness was going to be the right fit for her. With a big push from Krista, she decided to give it a go.
Seven months later, despite obstacles like late-night conference calls with colleagues around the world, a new, more demanding job, a kid who’s allergic to sleep and the constant parade of viruses that infect their family, Krista and Valerie have been committed to their early morning classes. And it shows! They are both stronger and more capable in class and in life. Krista even said that burpees don’t make her feel like she’s dying anymore!
The commitment really stems from their love for each other.
When one considers skipping a class, she quickly realizes that she doesn’t want to let the other down. It’s one thing to text your neighbour and tell her you’re taking the day off. But when its your mom or daughter on the other end of the phone, it becomes much harder to come up with a worthy excuse.
Now, I realize not everyone has a close relative they can join the gym with. The perfect accountability partner doesn’t need to share your DNA, but it does help to find someone in your life who you care a lot about. Someone who you want to see succeed and would hate to disappoint.
Because often times it’s easier to do things for others than for ourselves. And who knows, maybe along the way you’ll realize that all that do-gooding for someone else did some good for you too.
Sally
Feeling Better Than Ever Before
Shane has come SO far since he first joined Bomb! Having him in every morning class down at the Beach is really awesome -- he humbly motivates others, and is always a welcoming smile and energy for new members to feed off.
Not only has he gained so much strength from when he first started, he has also noticed a great positive difference in his life outside of Bomb:
"I have been with Bomb since it opened in the Beach - a regular on weekdays. I love the daily variety of exercises and programs offered. Living with a thyroid condition, workouts were never an easy task for me.
Prior to doing regular exercise and having a balanced diet as part of my lifestyle, it took me years to regulate my thyroid hormones. Nowadays, I enjoy my newfound energy and excellent health from this exercise routine; and losing weight is just an added bonus.
I have lost 30 lbs since my first day at Bomb and feel better now than I've ever felt before."
Keep it up, Shane! You are a great inspiration to the Bomb family.
Robyn
Being Fit Isn't Just For Other People
Kathy joined Bomb about two years ago. At the time, she had been suffering from back pain for about five years and had just received a diagnosis of early osteoarthritis.
Her discomfort was very persistent and the reality that it was worsening and beginning to prevent her from doing much more than getting through a day of work and parenting was frightening. It had her wondering about her future.
Would she ever be able to take dance classes again? Would she be able to carry her grandchildren? How long before she’d lose her independence?
With these kinds of terrible thoughts in her head, Kathy decided to take action. She instinctively knew that she needed to strengthen her muscles so they could carry the load that her joints were failing under. And so, she hesitantly joined Bomb.
Kathy and I knew each other before she joined and I remember the first time I saw her at the gym. She told me that she had never been interested in fitness and didn’t think she’d like it much, but she kept coming anyway.
And in a classic case of fake it till you make it, Kathy started to find herself (gasp!) enjoying her workouts. And even better, her back pain started to melt away!
I think it was about a year after she joined that I realized how strong Kathy had become. It was another few months before I realized I should share that feeling with her and her reaction was a combination of pride and surprise. I don’t think she really recognized how far she’d come.
She said she hadn’t even really realized that she had achieved muscle definition until someone else pointed it out to her. When we chatted for this interview, she told me that she never thought she was someone who could be a strong person and that it took her a good long while to realize that she had become one.
Before joining Bomb, she would see other fit women and immediately brush aside any idea that she could be fit too. It’s something we really connected on because for most of my life, I felt the same way.
And, not to make this about me, but the feeling you get when you stop relying on others to lift heavy things is pretty incredible. And it’s not really about what you can lift in the gym. It’s about self-sufficiency.
It’s carrying all your groceries in at once. It’s shoveling the snow yourself instead of relying on your partner. It’s volunteering to help your neighbour move their couch. And it’s about moving through your day with the confidence that you can handle whatever physical task is going to come your way.
So, how did Kathy do it? The recipe isn’t too complicated. She adopted a simple philosophy of “sign up & show up”. Signing up is the easy part, especially because in Bomb, she found the right fit for her. Showing up is a little harder, but when she’s feeling tired, she reminds herself that she’ll only regret NOT going.
And it turns out, that when she shows up, she’s intent on learning and improving. By that, I mean she’s never worried about what others in the class are up to. She focuses on her form. She pays attention to corrections, asking questions if she’s not sure she gets something. And she works to the best of her ability, every class. And the results are undeniable.
Kathy is officially a powerhouse who’s always up for another fitness challenge. Most recently, she started taking Kevin’s Beast class and is loving how it feels to lift a barbell.
What I love most about Kathy’s story is seeing her progress from thinking she couldn’t be fit to wondering what else she is capable of. Being fit is not just for other people. It’s for anyone willing to sign up and show up with an open mind and good intentions.
Sally
The Beginning of Life 2.0
It takes, on average, 66 days to form a new habit (science!).
When Jason Bell looks back at his first 66 days at Bomb, he likes to think of them as the beginning of “Life 2.0”. A lot changed in those 66 days and beyond.
Jason went from an activity level of zero, to exercising every morning. From being sluggish and bloated to feeling great and full of energy. From eating all the food, to choosing quality over quantity. He also lost 45 pounds and saw improvements in his health across the board in his before and after blood work.
I mean, WOW! I think we can all agree that this is a pretty amazing transformation.
But what I think is even more amazing is how Jason arrived at Day One of his journey. Jason spent his thirties thinking about how he’d like to get healthy by the time he was 40.
But eventually, 40 came and went, and the only thing that had really changed was his waistline. It wasn’t until his third baby was born that he realized it was time for him to act. He knew that the best thing he could do for his kids was to live a long and healthy life.
So he, and his wonderful wife Michelle (who is down 20 pounds herself!!), sat down and started planning for the future of their family.
They scheduled physicals. They researched life insurance. And they started looking for ways to live a healthier lifestyle. I happened to be at the desk the day Michelle walked in to Bomb for the first time.
Like many new members she had lots of questions and was a bit apprehensive about getting started, but she quickly set aside her anxiety and registered herself and Jason for the Weight Loss Challenge, which started that day!
I took her measurements on the spot and she booked a time for Jason to come that evening, warning me that he wasn’t yet totally sold on the idea. When I asked him about that, he gave Michelle all the credit. She pushed him into the pool and he had no choice but to start swimming. High five Michelle!
It's now been about four months since the Bells took the plunge. I asked Jason what keeps him motivated. He talked about his fitness tracker and the push he gets seeing what other members are capable of.
But what he truly relies on is some advice from his doctor. She told him to focus on reflection, resilience and restraint. These three Rs are Jason’s new life mantra. They help him stay mindful of how his daily choices impact his health. They keep him from giving up when he hits a stumbling block. And they give him room to enjoy a balanced life.
Of all the ways Jason’s life has changed since last May, the thing he is most proud of is the example he’s setting for his kids. He loves when they ask questions about the gym and the encouragement they give him to keep working hard. He hopes his example will start his kids on the path towards are lifetime of healthy, active living. And we can’t wait till they are old enough to join him in class!
Sally
A Quick Fix Became the New Norm
Sometimes people come to us for a specific reason - in this case to get in shape for a wedding.
But sometimes they find much, much more... and then leave anyway!!!
Thanks Tom & Claire, maybe Ottawa will hate your guts and kick you back over to us 😊
--------
We can't thank you both and the entire Bomb training staff for everything.
Collectively we lost over 20lbs and looked absolutely fantastic at our wedding (If I do say so myself). As we said our goodbyes we have told our trainers that Bomb has been life changing. This couldn't be more true.
We were on a path of junk food and sitting on the couch. I could see the waist line growing bit by bit every year. We had little motivation and even less energy. Then Bomb opened up just down the street (at Broadview).
What we thought would be a quick fix / weight loss before the wedding became the new normal for us. We absolutely fell in love with the gym, being much more active and having more energy throughout the day.
Bomb is truly a one of a kind gym. We made new friends along the way and each and every trainer we met became a friend and someone who we would look forward to seeing each week.
Except Kerry and her evil laugh as we did Cardio Conditioning... it never seemed to get easier over our time with her 😉
Again, thank you so much for everything. We will keep up the fitness routine in Ottawa and that is something that wouldn't have happened without Bomb.
Love Tom and Claire
P.S. If you're looking to get fit for a specific goal - you may need a specific program. Check out our semi-private training page to find out how we can specialize your health and fitness needs - along with a very special offer.
