Welcome to the GoodLife Fitness family!

Today, GoodLife Fitness, Canada’s largest fitness company, announced the acquisition of Extreme Fitness Inc., a leading operator of fitness clubs in the Greater Toronto Area and surrounding region.

This acquisition brings the total number of GoodLife Fitness Clubs in Canada to over 300 and provides even more great locations for Canadians to achieve their health and fitness goals.

With the addition of 13 Extreme Fitness Clubs, GoodLife Fitness remains the largest fitness club chain in the GTA with over 82 clubs.

The expansion to even more convenient locations in the GTA allows GoodLife Fitness to continue focusing on helping its Members achieve their health and fitness goals by providing exceptional Member care, state-of-the-art facilities and equipment, superior fitness expertise and innovative and comprehensive programming.

The new GoodLife Clubs will host the world-leading Les Mills Group Exercise Classes (exclusive to GoodLife in Canada) along with GoodLife’s caring and knowledgeable Personal Trainers and industry-leading programming.

“We are thrilled to be acquiring these 13 new locations across the GTA to further grow the options of locations for our Members and to welcome the Extreme Fitness Members to the GoodLife Family,” said David “Patch” Patchell-Evans, GoodLife Fitness Founder & CEO. “At GoodLife, our vision is to give all Canadians the opportunity to live a fit and healthy good life. We know that one of the biggest factors in helping individuals remain consistent with their fitness routines is a convenient location, so we are excited to continue growing, especially in a key hub like the GTA where so many Canadians live and work.”

“We welcome the new opportunities that the acquisition by GoodLife will provide for all of our Members as well as substantially all of our world class Employees,” said Taso Pappas, Extreme Fitness President. “Like GoodLife, Extreme Fitness has always been committed to innovation and excellence in the fitness and sporting space, so we are absolutely thrilled that Extreme’s Members will become part of the GoodLife Fitness family. GoodLife will give us the best of all possible platforms: to provide Extreme’s Members with the opportunity to continue enriching their lives through their investment in fitness, all while now being part of Canada’s largest nationwide fitness chain.”

• Vaughan Interchange GoodLife Fitness Club – 90 Interchange Way, Vaughan, Ontario
• Toronto Danforth Pape GoodLife Fitness Club – 635 Danforth Ave, Toronto, Ontario
• Scarborough Cedarbrae Mall GoodLife Fitness Club – 3495 Lawrence Ave. East, Scarborough, Ontario
• Toronto Bloor Yorkville GoodLife Fitness Club – 80 Bloor Street West, Toronto, Ontario
• Thornhill GoodLife Fitness Club – 8281 Yonge Street, Vaughan, Ontario
• Toronto Dunfield GoodLife Fitness Club – 110 Eglinton Ave. East, Toronto, Ontario
• Pickering Ridge GoodLife Fitness Club – 1755 Pickering Parkway, Pickering, Ontario
• Toronto Richmond West GoodLife Fitness Club – 267 Richmond Street West, Toronto, Ontario
• North York Madison Centre GoodLife Fitness Club – 4950 Yonge Street, Toronto, Ontario
• Toronto Delisle GoodLife Fitness Club – 1521 Yonge Street, Toronto, Ontario
• Whitby Consumers Drive GoodLife Fitness Club – 75 Consumers Drive, Whitby, Ontario
• Toronto Wellington West GoodLife Fitness Club – 111 Wellington Street West, Toronto, Ontario
• Toronto Yonge & Dundas Square GoodLife Fitness Club – 319 Yonge Street, Toronto, Ontario

To learn more about GoodLife Fitness, visit us at goodlifefitness.com

For information about memberships, please contact the GoodLife Fitness Member Experience Team at 1-800-387-2524 or extremequestions@goodlifefitness.com –  Monday to Friday: 9am – 6pm.

Do not forget to stretch before and after your workout

Stretching prepares your body for the exercises of all form. The benefits of stretching are many and have been proven through various studies over time. Stretching benefits people of all ages, and is intended for the young as well as the elderly population. Simply put, it helps you prevent injury anytime you perform your fitness routine, be it a sprint, workout or weight-training.

It is essential to practice proper stretching techniques. Doing so will allow you to avoid any unnecessary injury. First thing you want to do is to warm up. Stretching muscles when they’re cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.

While stretching, make sure you hold each stretch for at least 30 seconds It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area.

If you feel pain as you stretch, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch. You might want to relax and breathe freely. Don’t hold your breath while you’re stretching.

Stretch on both sides. Make sure your joint range of motion is as equal as possible on each side of your body. It is important that you stretch before and after your workout.  Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet

10 week program success story

The results I got in these 10 weeks are a dream come true. I lost 12 pounds in 10 weeks and feel amazing. I was able to do things I never thought would be possible in such a short time. Doing 20 push-ups during my last assessment was the most incredible feeling as when I started I was not able to do even one. I’ve learned to love the rush of exercise.

I enjoy my time at the gym and I look forward to a great sweat. Turning me into a true fitness minded person has been the best gift ever… not to mention that my waist is down 6 inches… that is awesome too! “Thank you for making the 10 week program possible!”
Melissa – Member, Extreme Fitness

Meet and play with the legends

On Friday, Feb.1, we will be taking your squash experience to the next level.  The Dunfield will be hosting an evening squash exhibition between two World-class squash players.  We will have current Canadian #1 Shahier Razik and “squash legend, four-time World Squash Champion,” Amr Shabana.  This is a great opportunity for every squash enthusiast to meet some amazing players.  “Seeing Amr Shabana would be like watching Roger Federer play tennis up close and in-person.”  

Call Bryan Chin, Head Squash Professional at The Dunfield Club at (416) 485-0200 ext. 207 to reserve your seat.

Amr Shabana is one of only a few people to win the Word Open 4 times (the others mostly have the last name Khan); he is one of the most talented players to ever play this great game and is the reigning 2013 Super Series Finals champion.  He reigned as the world #1 player for three consecutive years and is regarded as one of the fairest and most devastating players on tour.  Be sure to check out some of his highlights on You Tube, there are lots on there.

Shahier Razik is a six-time and current Canadian National Champion.  He won a Pan Am gold medal in 2003 and to date has 22 PSA career titles.   He is currently ranked #32 in the world and has been ranked as high as 20.  He is also known for playing some of the longest matches in professional squash history.

Our exhibition on Feb 1st will be played on court #4.  Feel free to invite anyone you feel would be interested.  The cost is $40 per person, $50 for a seat at the court level.  The action will begin at 6:00pm. Soft drinks and snacks will be served.

For those who would like the opportunity to play Shahier or Amr we have a few packages.
For $150, you can have a premium court level seat and one game with one of the Pros (4 available) (random draw)

For $250, you can have a premium court level seat and a game with each of the Pros. (2 available)
IF YOU WOULD LIKE TO RESERVE A SEAT, PLEASE REPLY TO US ASAP AS WE DO HAVE LIMITED SEATING.  Please again feel free to invite anyone you feel would be interested.  This is a break even proposition for the squash department and we hope you will be able to attend.  Most if not, all the proceeds will go to the players, and hopefully we will have some left to donate to some junior squash causes.

Call Bryan at 416 485-0200 ext. 207 to learn more if you are interested in playing with the legends.

10 Weeks of Fitness Program is a BIG HIT!

Stephanie Joanne, Extreme Fitness Ambassador and Personal Trainer special to CityTv has just wrapped up her 10 weeks of fitness with CityLine and seven ladies who embarked on a journey of weight loss, fitness and motivation. Now, it is your turn.

Extreme is excited to share the same opportunity with our members this January. We know what is most important to our members, results! What we also know is if you do not stick to a program consistently, those result unfortunately won’t come. Providing you with the know-how and motivation is our plan for a successful 2013 together.

They say it takes nine weeks to form a new habit, at Extreme we say let’s do 10. The10-week fitness guide will walk you through the motivational steps and the planning. Together with our professionals you will be on your way to reaching your goals.

“The trick to making your goals work this year is having a vision and sticking to it. Too often clients come to me knowing what their goals are but do not have a detailed plan of how to get there. I know that once you’ve mapped out your plan and seek the guidance of our Extreme staff you will be well on your road to reaching all your fitness and health goals this year,” Stephanie advised.

Participants are all excited after the program. “I lost 12 pounds and 6 inches in 10 weeks and feel amazing. Doing 20 pushups during my last assessments was the most incredible accomplishment. When I started, I was not able to do even one,” said Melissa, who was one of the participants.

Let’s make a plan, let’s stick to it and let’s make 2013 our year…TOGETHER! Need help or motivations? Talk to us @ExtremeFitness1

Want to stay focused on your fitness goals?

In one of the surveys conducted last year by Harris Interactive, nearly two-thirds of Americans who make New Year’s resolutions have set fitness goals as part of their resolutions gave up before they achieve it. Initially, the motivation is very high. However, it diminishes with time. The challenge is how to keep the motivation alive all the time. Here are some useful tips:

1. Plan your workouts
Plan them in advance at the start of each month; schedule all of your work-outs at once and cross them off as they’re completed. Make a resolve to stick to your routine. If you want you can always find time.

2. Set realistic deadlines
Getting six packs abs or a well-toned body is not an overnight deal. Have realistic expectations with yourself. If you are not sure what is the right expectation, council a personal trainer or fitness expert. One of the biggest mistake people make is to believe they can transform their body in days or weeks. In reality, it takes months to transform your body. Your body can only burn 2-2.5 pounds of fat per week. That also depends not only on your workout but what all you eat. If you try to drop weight too drastically it will most likely come at the expense of your muscle tone. Drastic weight loss will leave you looking thin and flabby, so take your time and set realistic deadlines. Your deadline should be challenging, but it should be realistic.

3. Join a community of fitness enthusiasts
A Fitness message board or groups on Facebook are a good starting point. Believe it or not, we all need motivation…each day, to pursue this worthwhile goal. The best solution is to surround yourself with the environment that constantly encourages you to stay excited and focused. If you are an Extreme Fitness member, we encourage you to attend at least 1-2 different “group fitness classes” each week. It breaks the monotony of working out solo. Working in a group setting builds camaraderie. The best part is that you will get a chance to learn from a highly experienced fitness instructor.

4. Write down your goals.
There is power in written goals. Stick these goals in your washroom, bedroom or at your desk. There is an old adage – out of sight, out of mind. The more you have goals in front of you; chances are that you are more likely to work towards it.

There is a story about the research in 1953, researchers at Yale University polled the graduating class and found that 3% of the graduates had a set of clearly defined written goals. Twenty years later, in 1973, these researchers went back and visited the class of ’53 and found that the 3% of the graduates with these written goals had amassed a net worth that was greater than the other 97% combined.

5. Get a fitness partner
Fitness partners could be your spouse, friends or acquaintances at the fitness club. Share your goals s with him or her. It makes working out more of a social event, and it’s fun to get better workout done with another person.

6. Get a Personal Trainer for at least a month
Hiring a personal trainer will make a world of difference to achieve your fitness goals. First, since you are paying for each training session, you will be motivated to make the best use of the service. Second, you will learn the right and the most effective techniques on doing your work outs. Personal trainers are great for keeping you motivated and showing you how to reach your fitness goals faster, whether it’s a short-term or long-term goal. Personal Trainers have the know-how and strategy to help you reach those personal goals.

Music, Mind and Fitness

It is well known that listening to music has a profound impact on the human body. Relaxing music benefits your body by reducing stress. Finding a tune that makes you comfortable decreases your blood pressure and calms your body by lowering your heart rate. According to a study published in the journal Heart, music tempo affects heart rate, respiratory rate and blood pressure and can be manipulated to encourage both arousal and relaxation.

A 2011 Canadian study, published in Nature Neuroscience, has shown that plugging into your favorite music could help melt away a bad mood. Researchers at McGill University in Montreal showed that listening to pleasurable music of any description induced ‘musical chills, which triggered the release of the feel-good chemical dopamine.

A study at Brunel University in West London has shown that music can help increase endurance by as much as 15 per cent, helping to lower the perception of effort during exercise, as well as increasing energy efficiency by between one and three percent.

The best choices for exercise are up-beat songs that match the tempo of your running stride and, which can enable you to run for longer.

At Extreme Fitness, we constantly review new findings on the impact of music on mind and carefully select tracks which builds up your tempo as soon as you step into anyone of the 13 clubs in Toronto. We know that great tracks will boost your fitness routine. Music with a high tempo at our group fitness classes gets your blood and body moving faster. Our fitness instructors have long known that the right music can either rev up or relax their participants.

Do you know?
“I gotta feeling” (Black Eyed Pea) is Apple’s most-downloaded iTunes songs of all times. As of June 2012, it has sold over 8 million downloads in US alone. This also makes it the highest selling digital as well as non-charity single in the US ever.

Extreme Metabolic Conditioning (XMC)

XMC is an exciting new 60-minute Group Fitness class designed to kick-start one’s metabolism to enhance weight loss and weight maintenance, as well as cardiovascular enhancement and muscular strength over time.

People generally experience weight gain over the years as their metabolism slows down. This program is a jump-start to ensure a “fired up” metabolism to keep bodies working at maximum calorie-burning efficiency at any age. We achieve this by performing movements that recruit multiple muscle groups, increase resistance and limit recovery (rest) time over the course of the workout.

The XMC class structure is designed to manipulate an increase in metabolic rates during the workout as well as enabling participants to benefit from increased metabolic rates after the workout! Scientific research has shown that calories continue to be burned post-workout when large muscle groups are actively recruited during the workout.

XMC class participants are encouraged to challenge themselves rather than competing with anyone else, by noting their own performance during each timed exercise. No one’s keeping track of how many reps are done of each exercise. The emphasis is for each participant to execute exercises quickly and effectively and to the best of their own personal ability, during a one-minute time frame before immediately moving on to the next exercise.

The challenge is a race against one’s self – and time. The class is completed in 60 minutes or less and is suitable for beginners as well as seasoned athletes.

It’s Extreme. It’s a metabolic “super charger”. And it’ll keep you in tip-top condition. XMC – it’s a win-win-win!! Try a class today at any one of our 13 Extreme locations.

Want to stay fit during the holiday season?

As you head into the middle of the holiday season with late-night parties, delicious meals at family gatherings and loads of sweets, no wonder many of you might get worried about gaining excess weight. However, with little effort, you can still win the battle of the bulge and stay on track on your fitness goals.

Make sure you squeeze in a workout in your daily routine even if it is just for 30 minutes. Focus more on resistance training and high-intensity cardio as it helps to burn more calories even after the workout.

When you are on the dance floor, do not shy away from dancing hard and dancing long. You can be sure to burn a lot of calories and consume fewer drinks!

Eat in moderation as much as possible and stick to small portions. We agree that at times you might not avoid the temptation, but focus more on proteins and veggies; as protein increases your metabolism and veggies take more calories to digest than what they contain. Drink plenty of water.

Another smart move is to keep your refrigerator lean as well. You might want to stock it with more choices of healthy foods and lot of fruits to fill your cravings, especially during those late-night TV shows and movies. The best option would still be to stay in the company of friends and family than your television.

Finally, make a strong resolve to hit your gym hard in Jan and make peak fitness your top New Year’s resolution.

Drinking Tea? Keep Going.

 

Tea drinking has been associated with health benefits for centuries. However, according to Harvard Health Publication; only in recent years have its medicinal properties been investigated scientifically.

Drinking a cup of green tea a few times a day helps absorb antioxidants and other healthful plant compounds.

Tea’s health benefits are largely due to its high content of flavonoids — plant-derived compounds that are antioxidants. Green tea is the best food source of a group called catechins. Allow tea to steep for three to five minutes to bring out its catechins. Generally, drinking 2-3 cups of green tea a day is consisdered healthy.

The antioxidants in green, black, and oolong teas can help block the oxidation of LDL (bad) cholesterol, increase HDL (good) cholesterol and improve artery function.