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CONTENT

NUTRITION 12

Debunking The Internet's Biggest Nutrition Myths

Power, Performance & Periods

Resistant Starches: The Carb Comeback You Didn't See Coming

20 Carnitine: Fueling Performance And Recovery 24 Hunger, Fullness, And The Psychological Side Of Eating 27 Nutrition Coaching 101 8

EVENTS & EDUCATION

30 10 Ways To Soar At canfitpro Global TRAINING 39 Understanding Metabolic Syndrome 42 Training Beyond The Already Fit

MIND BODY

INSTRUCTEUR DE COURS EN GROUPE

45 Ayurveda And Digestive Health

47 Intégrez La Nutrition À Vos Cours En Groupe

canfitpro | May 2025

May 2025 Chief Operating Officer Maureen Hagan mohagan@canfitpro.com Director of Operations Michael O’Neil moneil@canfitpro.com Director of Business Growth Robert Robinson rrobinson@canfitpro.com Managing Editor Erin Andersen magazine@canﬁtpro.com Art Director Joseph Santos Certification Experience Manager Daniela Goode Thomas dgoodethomas@canfitpro.com Senior Account Manager, B2B Sales Bill Loker bloker@canfitpro.com Member Experience Manager Fatima Sunga fsunga@canfitpro.com Fitness Advisory Panel Dr. Paul Bedford | Tara-Lyn Dinyer Milad Emadi | Dr. Joel Kerr | Dr. Ken Kinakin Alexandre Lemay | Colin Milner | Libby Norris Dr. Paul Oh | Marie-Eve Ricard Dr. Bahar Tajrobehkar

TO SUBSCRIBE canfitpro Magazine is published six times per year by Canadian Fitness Professionals Inc. New Professional Memberships with canfitpro are $120 per year (plus GST/HST) and renewals are $98 per year (plus GST/HST) and include a subscription to themagazine. For more information, please contact Member Services at ext. 301. Feedback or to contribute to canfitpro Magazine please contact: canfitpro Magazine 110-225 Select Ave. Toronto, ON M1X 0B5 416-493-3515 Toll Free 1-800-667-5622 Fax (416) 493-1756 magazine@canfitpro.com Contact info@canfitpro.com for questions regarding membership, conferences, and

NOTE from COO

Fueling our bodies is more than just eating—it’s about making informed choices that support performance, recovery, and long-term health. As fitness professionals, we have a responsibility to cut through the noise of misinformation and guide our clients with evidence-based knowledge. This month, we challenge the widespread myths surrounding nutrition—like the demonization of certain food groups and the false promise of “resetting” metabolism. Instead, we focus on balanced, science-backed strategies that enhance overall well-being. For those striving for peak physical performance, we explore the critical role of nutrients in energy production, endurance, and recovery. We also dive into the psychology of eating, hunger, and fullness—factors that influence not just athletic performance but everyday wellness. Additionally, we revisit ancient practices that support digestive health, a key but often overlooked pillar of optimal fitness. As the role of fitness professionals continues to expand, so does our impact. More than ever, we are called upon to support clients managing health conditions like metabolic syndrome. By empowering them with knowledge and respect for their unique journeys, we help them make informed choices that lead to lasting success. When we fuel wisely, we don’t just perform better—we feel better. And when we educate and inspire our clients, we elevate the entire industry. This issue is packed with evidence-based insights to help you guide your clients to optimize their nutrition to achieve their health and fitness goals. Let’s dive right in!

Canadian ﬁtness resources.

Mo Hagan Chief Operating Officer, canfitpro

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canfitpro | May 2025

NUTRITION

DEBUNKING THE INTERNET’S BIGGEST NUTRITION MYTHS WHAT THE SCIENCE REALLY SAYS AND THE SECRET TO LONG TERM HEALTH By Bridget Fauteux, BSc[H], RNT

canfitpro | May 2025

If you have spent any time on social media, you have seen someone dramatically expose a so-called “toxic” food ingredient. One day, seed oils are the enemy. The next, it is artificial sweeteners. And if you are tired, stressed, or struggling with weight loss, your metabolism is “broken”—but don’t worry, there is a $99 supplement to “fix” it. Here is the truth: Most people living in North America are not even doing the basics—and that is the real problem. Before worrying about a single ingredient, ask yourself: “Am I getting enough protein? Enough fiber? What are my main sources of fats?” Most fearbased nutrition advice online is just a distraction from what matters. Let us set the record straight on seven persistent myths—backed by science, not social media.

1. SEED OILS ARE BAD FOR YOU The fear around seed oils stems from their use in fast foods and ultraprocessed products. But let us be clear: The problem is not seed oils—it is overall diet quality. Research shows that replacing saturated fats, like butter and tallow, with unsaturated fats, like seed oils, supports heart health. No study has shown that animal fats are superior to seed oils for long-term health. What about oxidation? In theory, heating seed oils at high temperatures could produce harmful compounds. But in real-world cooking scenarios, the effect is minimal, especially compared to the bigger picture of dietary quality.

3 Choose a variety of heart-healthy fats like olive oil, nuts, seeds, and fatty fish

2. SUGAR CAUSES CANCER Sugar does not cause cancer, but excess calories can contribute to obesity, insulin resistance, and inflammation— all of which are risk factors for certain cancers. The key distinction? Naturally occurring sugars in whole foods like fruit and dairy come with fiber, vitamins, enzymes, and antioxidants—all of which support health, not harm it. And no, sugar does not “feed” cancer any more than it “feeds” your muscles or brain. All cells use glucose for energy. Cutting out sugar will not magically prevent cancer, but maintaining a balanced, nutrient-dense diet can help reduce risk.

involves standing and walking to a desk job. Non-exercise activity thermogenesis (NEAT)—walking, standing, taking the stairs—can vary by up to 2,000 calories per day between individuals. Eating more frequent meals, supplements, or a specific diet simply will not “reset” your biochemistry. What to Do Instead: 3 Incorporate strength training to preserve and build muscle, which helps maintain BMR. 3 Eat enough protein to support lean tissue and TEF. 3 Increase daily movement—walk, stand, take the stairs. 3 Prioritize sleep, as poor sleep negatively impacts metabolism Rather than searching for a reset button, focus on habits that support a healthy metabolism long-term.

What to Do Instead: 3 Be mindful of added sugars in processed foods, but do not fear fruit, dairy, or complex carbs. 3 Focus on overall dietary patterns, not just one ingredient. 3 Reduce cancer risk through regular physical activity, limiting alcohol, avoiding smoking, and routine health check-ups.

3. YOU CAN “RESET” YOUR METABOLISM Metabolism is not a switch you can flip—it is a complex network of chemical reactions keeping you alive. It includes: Basal Metabolic Rate (BMR): Energy used at rest.

What to Do Instead:

Thermic Effect of Food (TEF): Calories burned digesting food (about 10% of daily energy expenditure).

3 Reduce ultra-processed foods by cooking at home with minimally processed ingredients.

Activity Energy Expenditure: Movement, workouts, and even fidgeting.

3 Use portion control—adults should aim for less than 10% of daily intake from saturated fats.

The biggest shift in metabolism often happens when daily activity levels drop—like moving from a job that canfitpro | May 2025

4. “CORTISOL FACE” AND SUPPLEMENTS TO FIX IT Cortisol, a diurnal hormone, follows a natural rhythm: peaking in the morning to wake you up and declining throughout the day. It plays a crucial role in glucose regulation, immune function, and stress response. In fitness, cortisol spikes during exercise to mobilize energy, which is a normal and beneficial response. The term“cortisol face” is rooted in misinformation and fatphobia. The only medical condition where cortisol causes facial fat accumulation is Cushing’s Syndrome, a rare disorder diagnosed by an endocrinologist. No supplement can “block” cortisol in a way that benefits health. What to Do Instead: 3 Exercise regularly—but avoid extreme overtraining. 3 Eat a balanced diet—restrictive diets increase cortisol. 3 Prioritize quality sleep—poor sleep disrupts cortisol regulation. 13

NUTRITION

3 Manage stress with breathwork, nature, and relaxation techniques.

• Pasteurization does not destroy nutrients in a meaningful way.

Cortisol is not the enemy—chronic stress is. Instead of fearing a normal hormone, focus on sustainable habits.

• Probiotics in raw milk often indicate fecal contamination.

5. ARTIFICIAL SWEETENERS ARE DANGEROUS Aspartame, sucralose, and stevia have been extensively studied and are considered safe by major health organizations, including the FDA, EFSA, and WHO. Despite controversial headlines, human studies do not show major gut health impacts unless consumed in extreme amounts. What to Do Instead: 3 If you prefer to avoid sweeteners, that’s fine—just don’t fear them. 3 Use them in moderation (but that applies to everything). 3 Choose fruit for natural sweetness.

• The “all-natural” fallacy ignores that natural does not always mean safe (think mold, bacteria, and snake venom). Drinking raw milk won’t automatically make you sick, just like driving without a seatbelt won’t always cause an accident—but if something goes wrong, the consequences are severe.

7. CREATINE IS ONLY FOR BODYBUILDERS Creatine is one of the most researched supplements in sports nutrition, benefiting: • Muscle growth and recovery • Brain function and cognitive health • Athletic performance

6. RAW MILK IS HEALTHIER THAN PASTEURIZED MILK Pasteurization is a public health advancement that prevents harmful bacterial infections like E. coli and listeria. While raw milk advocates claim it is more “natural” and “nutrient-dense,” the reality is:

No, creatine does not damage kidneys, cause bloating, or make you bulky. The only people who should avoid it are those with pre-existing kidney disease, and even then, they should consult a doctor. What to Do Instead: 3 If you strength train, consider creatine—it works. 3 Take 3–5 grams per day for long-term benefits. 3 Ignore the fear-mongering—it is safe, effective, and well-studied.

FINAL THOUGHTS Social media loves a villain, but nutrition is not about fear and extremes—it is about balance, consistency, and critical thinking. Instead of chasing the next big diet scare, focus on what actually matters: quality nutrition, movement, sleep, and stress management. That is the real secret to long-term health.

Bridget Fauteux, founder of Fit Nutrition Canada Inc., is a dedicated health educator with over 17 years of experience in nutritional counselling, public speaking, and fitness training. She specializes in promoting sustainable healthy lifestyles, preventing disordered eating, and addressing nutrition misinformation.

energy utilization, hydration, and recovery. Additionally, THIS ARTICLE female athletes face IS ELIGIBLE FOR unique challenges related to bone health, which TO TAKE THE QUIZ LOG INTO YOUR MEMBER PROFILE AT becomes particularly critical canfitpro.com for those at risk of Relative Energy Deficiency in Sport (REDs). Pregnancy, postpartum, and menopause further shift nutritional priorities, making a one-size-fits-all approach to sport nutrition ineffective.

1 CEC

NUTRITION & THE MENSTRUAL CYCLE

POWER, PERFORMANCE & PERIODS UNIQUE NUTRITIONAL CONSIDERATIONS FOR THE FEMALE ATHLETE By Madeline Herbers, Sports Performance RD

At six, she plays for fun after school. At twelve, she is navigating competition, growth spurts, and the start of her period. By twenty, she is balancing elite training with academics. By fifty, she is redefining activity while adapting to menopause. A female athlete’s journey is one of constant evolution, shaped by unique nutritional requirements. Yet, for too long, these needs have been overlooked or misunderstood. This article explores the often-ignored nutritional nuances of female athletes—at every stage of life.

NOT JUST SMALLER MEN Historically, research in sport nutrition has focused primarily on males, glossing over the unique needs of female athletes. It was not until the late 20th century that the differences between male and female athletes became a focus in sport nutrition research. Female athletes have previously been viewed as smaller versions of men—but biology tells a different story. Females have distinct hormonal fluctuations throughout the menstrual cycle that influence metabolism, canfitpro | May 2025

To fully appreciate the nutritional and metabolic needs of female athletes, it is important to consider the distinct phases of the menstrual cycle. Regular menstruation, or ‘eumenorrhea,’ is primarily regulated by the hormones estrogen and progesterone, and is divided into four phases: menstruation, follicular phase, ovulation, and the luteal phase, each with their own unique nutritional considerations. Menstruation (Days ~1-5) During menstruation, the body sheds the uterine lining, resulting in blood and nutrient loss. To counteract these losses, a focus on iron-rich foods, such as red meat, may be beneficial to replenish iron stores. Many females experience changes in appetite during this phase — some feeling a reduced appetite, while others may have an increased appetite and specific cravings. Follicular Phase & Ovulation (Days ~1-14) Estrogen levels are steadily on the rise here, which research suggests may lead to appetite suppression. As a result, overall energy intake might be lower during this time. If appetite is suppressed, active women need to be especially mindful of their energy intake to avoid underfueling. Luteal Phase (Days ~15-28) The rise in progesterone levels during this phase has been linked to an 15

NUTRITION

increase in appetite when compared to the follicular phase. However, some females may also experience dips in energy, making this a challenging time for athletes with high energy demands. All these factors impact performance, so it is crucial to manage nutrition carefully during this phase.

UNDERFUELING ENERGY

IN ENERGY

OUT

Note: These are general trends and may not apply to everyone. Contraceptive use will also impact this.

ABNORMALITIES IN THE MENSTRUAL CYCLE

SPORT NUTRITION DURING PREGNANCY

Underfueling happens when athletes do not eat enough to match their energy needs, a common issue among female athletes, especially in high-intensity or aesthetic-driven sports. This energy shortfall can lead to low energy availability (LEA), the root cause of REDs. Over time, LEA disrupts key body functions—including menstruation. Why? When energy is scarce, the body prioritizes survival over reproduction, often causing missed periods (amenorrhea). There are many different types of amenorrhea, with two being highlighted below.

Pregnancy is a time of incredible transformation and proper nutrition is key. Expecting moms typically need an extra 300-400 calories a day, along with more protein (1.4 to 2 g/kg/day) to fuel fetal growth and maternal changes. A prenatal vitamin may also help fill in the gaps, providing essential nutrients such as folate and calcium. Moms who remain active during their pregnancy will need to take extra care to ensure they are not at risk for underfueling and continuously supporting fetal growth. By nourishing your body with the right foods, you are not just eating for two—you are fueling the future!

Primary Amenorrhea: Absence of menstruation by age 15 despite normal growth.

NUTRITION DURING MENOPAUSE

Secondary Amenorrhea: Cessation of menstruation for three consecutive months or more. Research shows that menstrual dysfunction, if left untreated, may permanently impair fertility of female athletes and needs to be addressed in a timely manner. Not only that, the latest consensus statement from the International Olympic Committee (IOC) warns that the onset of REDs at an early age can cause permanent bone weakening, increasing the risk of stress fractures and osteoporosis later in life. Since peak bone mass develops in adolescence, underfueling during this critical time can have lifelong consequences. 16

Menopause brings a variety of physiological changes that impact overall health. As hormone levels change, the risk of osteoporosis and heart disease increases, necessitating a re-evaluation of nutritional needs. Other injuries that are higher risk during this time include stress fractures, rotator cuff injuries, and osteoarthritis.

Contrary to what some may believe, certain nutrient requirements actually go up as aging occurs. To combat bone loss, calcium intake becomes even more critical at this phase of life, with daily requirements rising from 1,000 mg to 1,200 mg for women over 50. In tandem with calcium, vitamin D supplementation of 1,000 IU is recommended for those over 50 to support optimal calcium absorption and prevent bone degeneration. These nutritional adjustments play a vital role in maintaining bone health and reducing the risk of heart disease during menopause.

WRAP UP For female athletes, fueling right is not just about performance—it is about longevity, resilience, and honoring the body’s ever-changing needs. From early training years to pregnancy and beyond, nutrition really is a gamechanger for female athletes. So, fuel smart and train hard, because there is nothing more unstoppable than a well-nourished woman!

Madeline Herbers, BSc RD, is a Sports Performance Registered Dietitian and owner of Herbers Nutrition Consulting in Edmonton, AB. She works with athletes of all levels, from beginners to professionals, optimizing performance and recovery with evidence-based nutrition strategies. A former professional dancer, Madeline’s unique background enhances her approach to fueling athletic excellence and achieving optimal results.

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NUTRITION

RESISTANT STARCHES: THE CARB COMEBACK YOU DIDN’T SEE COMING HOW PASTA, POTATOES, AND RICE CAN SUPPORT WEIGHT LOSS AND HEALTH By Lorne Opler, M.Ed.

Pity the poor potato, the pounced upon pasta, the wronged rice—some of the most misunderstood and maligned foods in the dietetic world. For too long, these starch staples have been seen as diet destroyers and poster foods for wider waists. But like so much in the evolution of eating, they are now being evaluated in a different light, taking their rightful places at the table of healthy eating. While there is no denying that consuming too many starch carbs can indeed pack on the pounds, pasta, potatoes, and rice can actually be weight loss leaders when their chemical structures are altered. This structural reconfiguration turns these starches into what are called “resistant starches.” The research is clear. Resistant starches are an effective tool in weight loss and weight management.

WHAT EXACTLY IS A RESISTANT STARCH? All starches like pasta, potatoes, and rice are made up of two different types of polysaccharides, which are long chains of glucose (simple-sugar) molecules. They are called amylose and amylopectin. Amylose starch is hard to digest because the molecules that make up this starch are tightly packed, making it difficult for starch enzymes to break apart the molecules for the purpose of digestion. On the other hand, amylopectin starch is more easily digested. The molecules in amylopectin are loosely bound and therefore broken down quickly by enzymes. They easily enter the bloodstream producing a large rise in 18

blood sugar (glucose) levels forcing the pancreas to release more insulin. Repeated blood glucose spikes lead to a greater need for insulin release by the pancreas to clear the glucose out of the bloodstream. This can eventually lead to insulin resistance (the insulin becomes less effective) which in turn leads to obesity, a known high-risk factor for diabetes. When it comes to eating starch carbs, we want to consume less amylopectin and more amylose which resists digestion, preventing blood sugar spikes and weight gain. How do we convert digestible starch (amylopectin) into resistant starch (amylose)? We do this by first cooking the starch carbs and instead of eating them right away, we let them cool completely and then reheat them again. This simple cooking, cooling, and re-heating process on potatoes for example, decreases the glycemic effect by up to 40%. This method benefits individuals managing diabetes as blood glucose levels are stabilized, reducing pressure on the pancreas to release insulin. At the same time, this cooking, cooling, and re-heating technique is also an effective weight loss tool. How so? The conversion from digestible to resistant starch prevents absorption of the starch molecules in the small intestine, which is what leads to weight gain so commonly associated with starch carbs. Instead, starch is resistant

to digestion, passing through the small intestine to the colon without being absorbed. Once the resistant starches reach the colon, they begin to ferment, and bacteria then begin to digest these starches which act as a prebiotic, or energy source, for the bacteria. The bacteria then form a variety of new compounds including short-chain fatty acids (SCFAs). One of the most notable SCFAs is called butyrate, and butyrate blocks the body’s ability to burn starch carbs. In turn, this can prevent the liver from using carbs as fuel and, instead, stored body fat is burned, leading to weight loss. Another bonus of consuming resistant starches is improved gut health because the undigested starches form soluble fiber, which not only lowers the caloric value of the carb but also makes the stools softer and easier to eliminate. Other benefits include the treatment and prevention of constipation, lowered cholesterol levels, and a reduction in colon cancer risk. Much like preparing overnight oats, the best way to prepare resistant starches is by letting them cool overnight in the fridge. And speaking of oats, they are also high in resistant starches and can be prepared the same way as potatoes, pasta, rice, beans, peas, and lentils, with white beans and lentils being the highest in resistant starches. Try green bananas, too!

Lorne Opler, M.Ed., CSCS, is an Adjunct Professor at Seneca College in Toronto, Ontario where he teaches Introductory Nutrition. He has specific interests in the areas of exercise and mental health, nutrition and mental health, fitness for older adults and people with disabilities. His freelance fitness articles appear in Muscle and Fitness magazine, ACE Fitness, and the Washington Post.

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NUTRITION

Carnitine, also known as L-carnitine, is a bioactive compound composed of two amino acids. It is sometimes referred to as a vitamin-like substance, meaning that it is a part of food that may offer health benefits beyond basic nutrition. Concentrated in muscle tissue, carnitine plays a vital role in energy production by converting fat into usable energy, making it especially important during exercise. Carnitine also helps remove toxic byproducts from our cells, supporting muscle function and recovery. Given the increasing interest in carnitine’s role in physical activity and overall health, here is a Nutrition 101 update.

CARNITINE AND ATHLETIC PERFORMANCE During endurance exercise, the body uses fatty acids for energy, which helps to preserve muscle glycogen and delays fatigue. Carnitine enhances this process by transporting fatty acids into mitochondria to use for energy, potentially reducing lactate accumulation and supporting prolonged exercise performance.

... CARNITINE PLAYS A VITAL ROLE IN ENERGY PRODUCTION BY CONVERTING FAT INTO USABLE ENERGY... Carnitine may also spare amino acids for muscle repair. Carnitine—found mainly in animal foods and supplements—is also produced in the liver, kidneys, and brain from the amino acids lysine and methionine. Interest in supplementation focuses on the potential for carnitine to impact performance markers like lactate, heart rate, VO2 max, endurance, and recovery. However, research on carnitine supplements for performance is mixed: • Some studies show improved endurance, VO2 max, and recovery; • other studies find no significant benefits

While some athletes may benefit from carnitine, results vary, and more research is needed. Good to know: Scientists are also exploring whether carnitine supplements could play a role in treating dementia, depression, cardiovascular disease, diabetes, and other health conditions, but more research is needed.

HOW MUCH CARNITINE DO WE NEED? Carnitine is not considered an essential nutrient, so there’s no recommended intake. Approximately 75% of the body’s carnitine comes from dietary sources, primarily red meat, and other animalsourced foods. The remaining 25% is made by our bodies.

A KEY NUTRIENT IN ENERGY, ENDURANCE, AND MUSCLE RECOVERY By Carol Harrison, RD

CARNITINE:

FUELING PERFORMANCE AND RECOVERY 20

canfitpro | May 2025

Healthy individuals consuming a balanced diet typically produce sufficient carnitine, so the Food and Nutrition Board of the National Academy of Sciences in the U.S. has not established a recommended daily intake. Some researchers estimate we need about 15 mg of carnitine each day. Adults who eat animal products get about 60–180 mg of carnitine daily, while vegans get much less—around 10–12 mg. Good to know: Some researchers are calling for a new framework to create guidelines for bioactives like carnitine. This would go beyond preventing deficiencies and consider optimizing health and preventing chronic disease.

CARNITINE CONTENT OF SELECTED FOODS Food

Serving

Carnitine (mg)

Beef steak

3 ounces *

Ground beef

3 ounces

Pork

3 ounces

Milk (whole)

8 fluid ounces (1 cup)

Fish (cod)

3 ounces

Chicken breast

3 ounces

Avocado

1 medium

American cheese

1 ounce

Whole-wheat bread

2 slices

0.2

Asparagus

6 spears (1/2 cup)

0.2

NUTRIENT FACTORS INFLUENCING CARNITINE SYNTHESIS

* A three-ounce serving of meat is about the size of a deck of cards Source: Linus Pauling Institute. (December, 2019). L-carnitine. Oregon State University. Retrieved [February, 2025], from https://lpi.oregonstate.edu/mic/dietary-factors/L-carnitine

Carnitine production relies on adequate lysine, methionine, vitamin C, vitamin B6, niacin, and iron. Deficiencies can limit synthesis.

BEST SOURCES OF CARNITINE

Key considerations (Canadian data): • Cereal grains (wheat, oats, corn, quinoa) and foods made with cereal grains (pasta, noodles, rice, bread) are typically low in the amino acid lysine.

Meat, particularly red meat, has more carnitine than dairy, fish, eggs, vegetables, fruits, and grains. • Highest amounts: red meat (beef, goat, venison) • Low to moderate amounts: Poultry, fish, and dairy

• Pulses (beans, chickpeas, lentils) are typically low in methionine.

• Very small amounts: Eggs, fruits, vegetables, and grains

• Vitamin C: 29% of adults have inadequate intake.

FOOD VS. SUPPLEMENTS

• Vitamin B6: 29% of men over 51 and 23% of women 31+ have inadequate intake.

We absorb 63%–75% of the carnitine in food, and only 14%–18% of the carnitine in supplements. Whole foods

also provide additional nutrients that work synergistically to support overall health and optimize carnitine synthesis. Some athletes may see performance benefits with carnitine supplements but should consult their healthcare provider first—supplements may interact with medications and cause side effects at higher doses. Until we have more specific dietary guidelines for carnitine, it is sensible to keep supporting your overall health and energy with a balanced, nutrient-rich diet including a variety of whole and minimally processed animal and plantsource foods.

• Niacin: Inadequate intake is rare (<10%). • Iron: 1 in 3 women aged 19–50 and teenage girls are iron-deficient, and many groups are at risk for low iron (vegetarians, vegans, pregnant women, endurance athletes).

Carol Harrison is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. For more recipes, healthy hacks, or article suggestions, connect with Carol on IG @ CarolHarrison.RD

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NUTRITION

HUNGER, FULLNESS, AND THE PSYCHOLOGICAL SIDE OF EATING THIS IS AN EXCERPT FROM PRACTICAL FUELING FOR ENDURANCE ATHLETES BY KYLEE VAN HORN When fueling yourself properly as an endurance athlete, you must recognize there are many reasons for eating. Food can function as fuel, but it is also so much more than that. It can hold memories and emotions, and it is meant to be enjoyed. This is also why it is important to not treat your body as a machine and obsess about numbers and metrics. When you focus solely on numbers, you may lose sight of your actual body signals for hunger and fullness, not to mention that eating becomes more of a chore than it used to be. 24

Through a scientific lens, hunger is a signal from the body reminding us that we should consume fuel. Hunger is influenced by many factors, and everyone experiences different levels and types of hunger responses. Hunger and fullness are regulated by a complex system of hormonal and neural signals. Big players in this equation are leptin, ghrelin, and peptide YY. Leptin and peptide YY both signal to the body that it is satisfied and doesn’t need more nutrition, while ghrelin indicates to the body that it needs more fuel. Alterations or abnormalities in these hormones can canfitpro | May 2025

cause the body to become dysregulated concerning hunger and fullness recognition and response. Hunger recognition usually starts with being able to identify symptoms of hunger such as shakiness, low energy, a growling stomach, brain fog, and problems focusing. You may find it helpful to use a hunger and fullness scale. This rating system can help you gain more awareness of your own body’s signals and recognize and respond appropriately to hunger and fullness cues. The rating system was

popularized in 1995 by Evelyn Tribole and Elyse Resch when they introduced the scale in their book Intuitive Eating: A Revolutionary Program That Works and has since promoted a more mindful and body respectful approach to fueling (see figure 1.3). Using this scale, you ideally want to fall between a five and a seven rating, which indicates satisfaction in the current moment. The better you get at recognizing and responding appropriately to hunger and fullness signals from your body, the less likely you are to under- or overfuel. The following are additional ways to best gauge whether you are hungry and recognize when you are full enough: 1. Take a moment to pause throughout your day and ask yourself if you are hungry. 2. Eat slowly and do a body scan to recognize how your body feels and to see if you are satisfied or full. This can be particularly difficult if you are distracted during meals and snacks. 3. Do body scans periodically to evaluate your mood and assess whether you are truly hungry or if you are feeling some other emotion. While endurance athletes should be aware of their recognition and response patterns toward hunger and fullness, there are a few problems with simply paying attention to these signals as the core of fueling and nutrition. Endurance exercise can decrease appetite by increasing peptide YY and leptin levels but decreasing ghrelin levels (Douglas et al. 2015). Hunger exists in many forms, and not all of them require you to eat to satisfy them. Biological hunger is the type of hunger mentioned previously that indicates its presence with physical symptoms. Emotional hunger is a response to emotions such as joy, sadness, anger, and stress. For some athletes,

FIGURE 1.3 Hunger and fullness rating scale for endurance athletes. Adapted from Tribole and Resch (1995).

fueling is an automatic response to feeling emotions. In these situations, it is important to gain awareness of your emotions and have a toolbox of responses instead of automatically resorting to eating. In many cases of emotional eating, working with a licensed mental health professional can be beneficial to get past using food as a coping mechanism. Habitual hunger is a complex type of hunger that causes you to eat out of habit rather than actual hunger. In certain situations, this may be beneficial. For instance, if you get in the habit of eating breakfast between seven a.m. and nine a.m., that can be helpful if you tend to forget to eat because you are busy with work. However, fueling constantly with paired situations throughout the day can make it difficult to fuel intentionally and can cause you to lose sight of actual hunger and fullness cues. canfitpro | May 2025

Practical hunger is important to mention for endurance athletes because the duration and intensity of endurance exercise, along with weather conditions (e.g., heat), can decrease appetite overall. This is why it is common for an endurance athlete to lose their appetite after a longer bout of training (more than 90 minutes). Practical hunger means you recognize that your training requires you to fuel yourself despite the loss of appetite. For instance, having an energy-dense smoothie after a workout could be an appropriate response to practical hunger.

Copyright © 2025 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at canada.humankinetics.com/ or by calling 1-800-465-7301.

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NUTRITION

HOW TO ELEVATE YOUR PERSONAL TRAINING BUSINESS

101

NUTRITION COACHING As a personal trainer, you already know that workouts alone are not enough— nutrition plays a massive role in the success of your clients. But adding nutrition coaching to your services isn’t just about better results. Think of it as a triple threat: a new revenue stream, a powerful sales tool, and an engagement booster that keeps clients coming back. By integrating nutrition coaching into your offering, you position yourself as a holistic coach, helping clients develop sustainable habits that lead to real, longterm transformations. Plus, when clients see better results, they stay longer,

refer friends, and invest more in their wellness journey—a win-win for them and your bottom line.

BE MINDFUL OF CLIENT NEEDS WHEN OFFERING NUTRITION COACHING Food is more than fuel; it is emotional, cultural, and deeply personal. The key to successful nutrition coaching? Meeting clients where they are. Avoid rigid meal plans and the “good vs. bad” food mindset. Instead, help clients build a positive relationship with food by focusing on balance and sustainability. Encourage small, manageable changes rather than extreme diets. canfitpro | May 2025

Some clients may have past struggles with dieting, food restrictions, or even disordered eating patterns, so be mindful of their history and approach coaching with empathy and flexibility.

THE BASICS OF MEAL PLANNING New to nutrition coaching? You do not have to be a registered dietitian to provide value. Here are three simple ways to integrate nutrition into your personal training business: 1. Meal photo feedback Picture this: clients snap pictures of their meals, and you provide feedback and encouragement on portion sizes, macronutrient balance, or healthier 27

NUTRITION

... ADDING NUTRITION COACHING TO YOUR SERVICES ISN’T JUST ABOUT BETTER RESULTS.

swaps. This method is easy to implement and requires minimal effort on both sides. 2. Pre-built meal plans Use tools like the ABC Trainerize Smart Meal Planner to generate customized meal plans for clients based on their goals and preferences. This takes the guesswork out of meal planning and keeps clients accountable. 3. Nutrition habit coaching Instead of giving strict meal plans, guide clients to build better habits— like drinking more water, eating more protein, or planning their meals in advance. Small changes add up.

PRICING AND UPSELLING NUTRITION COACHING Pricing nutrition coaching can be tricky, but one thing is clear: your expertise has value. Here’s how to structure your pricing and upsell with confidence: Bundle with training: Offer tiered pricing where clients can add

nutrition coaching to their personal training packages. Example: a basic training plan vs. a premium plan with nutrition support. Offer standalone nutrition services: Some clients may want nutrition guidance without workouts. A separate nutrition coaching package could include meal photo reviews, habit coaching and progress check-ins. Add value-driven upsells: Enhance your offerings with nutrition guides,

support groups, live Q&A sessions, or access to a private community. The more support you provide, the more you can charge. Remember, adding nutrition coaching to your business is not just about expanding your services, it’s about delivering better results, increasing client retention, and boosting revenue. Whether you start with simple meal photo feedback or go all-in with smart meal planning tools, integrating nutrition coaching can set you apart from the competition and position you as a true holistic fitness expert. Ready to take your business to the next level? Start small, keep it sustainable, and watch your impact and income grow!

ABC Trainerize is a member engagement mobile app and software platform that allows coaches and fitness businesses to expand their reach beyond their physical space, better connect with members, and digitize the training experience. By combining fitness, nutrition, and habits with online coaching, ABC Trainerize can help coaches drive deeper behavioral changes and healthier lifestyle decisions. ABC Trainerize is available as an integrated solution with ABC platforms, as well as other third-party member management solutions.

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EVENTS & EDUCATION

10 WAYS TO SOAR

AT CANFITPRO GLOBAL And Gain the Most Out of This Year’s Event

canfitpro | May 2025

or over 32 years, canfitpro Global Conference & Trade show has been Canada’s premier fitness event—where careers launch, businesses grow, and connections thrive. Every August, fitness professionals from across the country and beyond gather in downtown Toronto to learn, network, and celebrate the power of movement. On August 15-16, canfitpro Global 2025 is bigger and better than ever! More than just an investment in your career, it’s a vibrant community-driven experience that fuels growth and inspiration. Here are 10 ways to maximize your experience and elevate your future.

1. UNLOCK YOUR POTENTIAL: POWER-PACKED SESSIONS Start strong with an electrifying Opening Keynote from Orlando Bowen—former Canadian pro football player and motivational speaker—who will challenge and inspire you to lead with resilience and teamwork and become a difference maker in your business and life. Level up your coaching with Dr. Anna Swisher, Director of Sport

MIKE LIPKIN

canfitpro | May 2025

Science and Coach Development at USA Weightlifting, as she delves into trust-based client relationships that enhance retention and success. Get ready to level up! Break through barriers with Mike Lipkin, world-renowned motivator and communicator, as he shares strategies to elevate performance and unlock extraordinary results to fuel your success.

ORLANDO BOWEN

DR. ANNA SWISHER

EVENTS & EDUCATION

2. EXPLORE THE TRADESHOW & EXPO EXPERIENCE STAGES Discover the latest trends in fitness, nutrition, and training with live workouts, interactive panels, and product demos. Witness elite athletes at the canfitpro Natural Championships and Powerlifting Qualifier Summer Showdown—compete or get inspired!

4. JOIN THE LES MILLS EXPERIENCE Take part in 10 Les Mills classes over two days and experience the latest in group fitness innovation. Feel the energy, push your limits, and gain new skills and motivation to bring back to your members and community.

3. ELEVATE YOUR BUSINESS WITH AI & INDUSTRY INNOVATION Step into the future at the Business Success Summit, where technology meets growth. Learn from AI and business experts like Keepme Founder Ian Mullane, as they reveal gamechanging strategies for hyper-personalized member engagement. With 20+ specialized sessions on technology, social media, and business management, this track is a must for club owners, trainers, and entrepreneurs alike.

5. CELEBRATE 35 YEARS OF STEP TRAINING Honor the legacy, evolution, and future of Step with a twoday celebration of this iconic workout. Join in on high-energy sessions led by experts and celebrities including Jully Black and her Power of Step, back by popular demand!

6. EXPERIENCE THE INAUGURAL OXYGEN YOGA & FITNESS ONE-DAY FESTIVAL Immerse yourself in a day of transformation with energizing yoga sessions and mind-body wellness experiences. Oxygen Yoga & Fitness (OYF) brings its unique boutique fitness experience to the event, offering inspiration for both personal growth and business opportunities.

9. DOWNLOAD THE EVENT APP Stay connected and customize your conference experience with the canfitpro Global Event App! Plan your schedule, reserve session spots, get real-time updates, and navigate the tradeshow seamlessly. Maximize your experience!

7. CONNECT AT THE CLOSING DELEGATE RECEPTION & CONCERT Cap off your experience with an unforgettable networking and entertainment featuring Canadian music icon Jully Black. Celebrate your conference experience, network with industry peers, and enjoy an epic finale to a weekend of growth and connection.

10. ATTEND WITH FRIENDS & SOAR TOGETHER! Success in fitness isn’t a solo journey. The best conference memories come from the moments shared—workouts, conversations, and lifelong connections. Invest in yourself, your team, and your future. The fitness industry thrives when we come together, and this is your opportunity to be a part of something bigger. Let’s SOAR together!

8. OWN YOUR FUTURE Success belongs to those who embrace growth, seize new opportunities, and build strong networks. Whether you’re looking to advance your career, become a PRO TRAINER, or explore business opportunities, canfitpro Global offers the knowledge and connections you need to thrive. Business Members—take advantage of exclusive registration savings and industry networking opportunities.

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TRAINING

UNDERSTANDING METABOLIC SYNDROME ELEVATE YOUR KNOWLEDGE TO IMPACT YOUR CLIENTS’ SUCCESS By Nicky Coyne

As personal trainers, your role extends far beyond guiding clients through workouts. You are often the first line of support in their journey to better health and wellness. However, many clients face unseen hurdles that may limit their progress, with metabolic syndrome being one of the most significant yet under-recognized challenges. By educating yourself about this condition, you can profoundly impact your clients’ success, helping them overcome these barriers and achieve their fitness and health goals.

WHAT IS METABOLIC SYNDROME? Metabolic syndrome is a cluster of conditions that, when occurring together, increase the risk of heart disease, type 2 diabetes, and other chronic illnesses. These conditions include: Abdominal obesity: Excess fat around the midsection, which is a marker of visceral fat. Elevated blood sugar: Often linked to insulin resistance or pre-diabetes. High blood pressure: A key factor in cardiovascular health. Abnormal cholesterol or triglyceride levels: Low HDL (“good”) cholesterol and/or high triglycerides. Polycystic Ovary Syndrome (PCOS): A hormonal disorder affecting women, often associated with insulin resistance.

Clients with metabolic syndrome may also report low energy levels, difficulty with weight loss, and frustration with plateaus in strength and endurance. The syndrome often goes undiagnosed, leaving many individuals unaware of the root causes of their struggles.

WHY PERSONAL TRAINERS SHOULD CARE As fitness professionals, you are uniquely positioned to notice patterns in your clients’ health and performance, which could indicate metabolic syndrome. While diagnosis falls within the realm of healthcare professionals, recognizing the signs allows you to adjust your approach and encourage clients to seek medical advice when necessary. Supporting clients with metabolic syndrome also benefits your business. Clients are more likely to stay committed and see results when they feel their unique needs are understood canfitpro | May 2025

and addressed. By incorporating targeted strategies, you can position yourself as a well-rounded professional who bridges fitness with overall health improvement.

IDENTIFYING SIGNS OF METABOLIC SYNDROME Although a formal diagnosis requires clinical tests, personal trainers can watch for common indicators: • Clients consistently struggling to lose abdominal fat despite following exercise and dietary recommendations. • Reports of fatigue or low energy during or after workouts. • Difficulty recovering between sessions or hitting strength and endurance plateaus. • A family history of diabetes or cardiovascular disease. • Visible health concerns, such as high blood pressure. 39

TRAINING

EXPANDING YOUR KNOWLEDGE BASE The more you know about metabolic syndrome, the better equipped you will be to help your clients. Seek continuing education opportunities such as workshops, certifications, and courses that focus on metabolic health. Look for programs offering practical strategies for integrating this knowledge into your training methods. Stay informed about the latest research and trends. Organizations like canfitpro offer resources and events that can deepen your understanding and enhance your professional expertise.

TRANSFORMING CLIENT OUTCOMES THROUGH AWARENESS The impact of metabolic syndrome on your clients’ health and fitness goals cannot be overstated. Without addressing the underlying metabolic issues, many clients will continue to face unnecessary frustration and setbacks. By educating yourself and adapting your approach, you empower your clients to overcome these challenges, improve their health, and achieve sustainable results. Beyond physical transformations, your efforts can inspire lasting changes in their long-term well-being. Reducing the risk of chronic disease, improving energy levels, and building confidence are benefits that extend far beyond the gym.

STRATEGIES FOR TRAINING CLIENTS WITH METABOLIC SYNDROME When working with clients who may have metabolic syndrome, a nuanced approach is crucial. Here are some strategies: Focus on Safe and Effective Exercises Exercise is a cornerstone in managing metabolic syndrome, but it is essential to design programs that account for clients’ potential limitations. Start slowly: Incorporate lowimpact activities like walking, swimming, or cycling, gradually increasing intensity. Prioritize strength training: Building muscle improves insulin sensitivity and boosts metabolism. Include cardiovascular exercise: Moderate aerobic exercise aids in managing blood pressure and cholesterol levels. Aim for consistent, sustainable progress over rapid gains to prevent burnout or discouragement.

Hydration matters. Remind clients about the importance of staying hydrated to support metabolic functions. Lifestyle factors such as stress management and sleep hygiene also play a critical role in addressing metabolic syndrome. Introduce techniques like mindfulness, meditation, and establishing consistent sleep routines. Collaborate with Other Professionals Developing a network of allied health professionals can enhance your clients’ experiences. Build relationships with dietitians, endocrinologists, and general practitioners to create a collaborative care team. This ensures your clients receive comprehensive support tailored to their needs. Education is Power

Incorporate Lifestyle and Nutrition Guidance While personal trainers cannot prescribe diets, you can encourage healthy eating habits. Promote balanced meals: Encourage lean protein, whole grains, healthy fats, and plenty of fruits and vegetables.

POSITION YOURSELF AS A LEADER IN WELLNESS By taking the initiative to understand and address metabolic syndrome, you not only elevate your practice but also position yourself as a trusted authority in the wellness industry. Clients are increasingly seeking fitness professionals who offer more than just exercise guidance—they want partners who understand the bigger picture of health and wellness.

Reduce processed foods: Discuss the benefits of cutting back on sugarladen and highly processed options.

Educate your clients about metabolic syndrome in an empowering way. Help them understand how the changes you are implementing in their programs address their specific challenges. When clients see how their efforts contribute to improved health outcomes, they are more likely to stay motivated and committed.

With a nursing and palliative care background, Nicky Coyne transitioned to fitness to focus on disease prevention. For over 30 years, she’s taught globally, trained diverse clients, managed clubs, contributed to canfitpro certifications, earned awards as a canfitpro PRO TRAINER, presented internationally, and now leads as a health and wellness entrepreneur.

canfitpro | May 2025

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TRAINING

TRAINING BEYOND THE ALREADY FIT SUCCESS IN FITNESS IS ABOUT EMBRACING EVERY CLIENT’S JOURNEY By Jessica Maurer

In the fitness industry, it can be easy to fall into the trap of thinking that success means training those already in shape— those who seem to have their routines dialed in and need nothing more than a slight push to hit their goals. But what about the others? The people who feel 42

uncomfortable walking into a gym or stepping into a fitness class for the first time? The people who have histories, stories, or past experiences that have influenced their approach to movement and wellness? As fitness professionals, we must be ready and willing to train everyone, not just the already fit. Honouring each person’s starting point, recognizing their past experiences, and giving them autonomy in their fitness journey are crucial elements of being a great coach or instructor. It’s not about showing off how hard you can make a class or how intense the workout is. It is about canfitpro | May 2025

meeting your clients where they are and supporting their unique journeys.

RESPECT THEIR JOURNEY AND PREFERENCES Every fitness journey looks different, and every individual is at a unique starting point. Some may be recovering from injuries, dealing with chronic conditions, or simply feeling anxious about moving their bodies in new ways. Others may be completely new to exercise or returning after years of inactivity. These factors shape their abilities, confidence levels, and overall experience with movement. Fitness professionals must meet people at these starting points with compassion

TRAINING

and understanding. It is not enough to assume that everyone in your class is ready to crush an intense workout. For some, just showing up is a victory; for others, it’s about taking their first steps toward feeling better—physically, mentally, or emotionally. When you recognize and honour where people are in the present moment, you create a space where they feel seen and respected. This validation can be incredibly empowering for individuals who may have felt overlooked or underestimated in other areas. In the world of fitness, we often talk about empowerment. But true empowerment means giving clients the freedom to make choices about their own bodies. Rather than telling them what they “should” be doing, encourage them to explore diverse types of movement and figure out what feels best for them. When clients decide how to move, they are more likely to develop a consistent and enjoyable relationship with fitness. Movement should never feel like a punishment—it should be something that clients look forward to and feel good about, both during and after.

HONOUR THEIR HISTORIES AND STORIES People’s histories, experiences, and personal stories shape their relationship with fitness. Some may have had negative experiences with physical activity—whether from body image issues, past injuries, or discouraging encounters with fitness professionals who didn’t see their potential. Others may be carrying emotional baggage, like grief, stress, or trauma, which affects their willingness or ability to move their bodies in specific ways. It is important to recognize these histories and approach each client sensitively. This doesn’t mean diving into personal issues or crossing boundaries and scope of

... WE MUST BE READY AND WILLING TO TRAIN EVERYONE— NOT JUST THE ALREADY FIT. practice. Instead, it means creating an environment that feels safe and welcoming for everyone, regardless of their past, present, or future state. For example, a client may have avoided movement for years due to feelings of shame or fear of judgment. Your role is to break down those barriers by encouraging them to move in a way that feels good for their body rather than pushing them toward a preconceived idea of what fitness should look like. When you honour their stories, you show that you care about more than just the physical results—you care about their well-being.

ENCOURAGE THEM TO LISTEN TO THEMSELVES Each person’s body and mind fluctuate daily. What someone can do on Monday might feel drastically different by Thursday. You must tune into how your clients feel each day and offer movement options that align with their energy levels, physical state, and emotional needs.

By allowing clients to adjust their workouts based on their feelings, you offer them autonomy and control over their fitness journey. Some days, they may be ready to push hard, while others may need something more restorative. It is important to let them know that both are valid choices. By offering options in your classes and sessions, you can give your clients the space to listen to their bodies, let go of the shame associated with choosing the “easier” exercise, and invite your clients to choose what is best for them. This will help them build a healthy long-term relationship with sustainable movement rather than perpetuating the idea that every workout needs to be intense to be effective.

CONCLUSION The goal of any fitness professional should be to support each client’s individual journey. That means focusing on long-term growth and wellness rather than short-term results. It means listening to your clients, encouraging them to set meaningful goals, and offering the tools they need to get there at their own pace. When you honuor where people are starting, recognize their histories, respect their daily fluctuations, and give them autonomy in their fitness choices, you’re not just a fitness professional— you’re a guide, a partner, and a source of support in their journey toward better health.

Jessica H. Maurer is a renowned fitness business consultant and strategist transforming overwhelmed businesses into organized enterprises. She empowers fitness professionals through international presentations, workshops, certifications, and consultations and drives industry growth. As co-creator of The Move Mentors and industry certifications, including those for the Mental Wellbeing Association, she collaborates with top brands and events worldwide.

canfitpro | May 2025

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MIND BODY

5 NOURISHING STRATEGIES THAT SUPPORT DIGESTION By Lisa Greenbaum

AYURVEDA AND DIGESTIVE HEALTH Considered a sister science to yoga, Ayurveda, known as the science of life, is an ancient healing modality developed in India thousands of years ago. Ayurveda looks at the world based on three doshas or constitutions: Pitta, Vata, and Kapha. These doshas also work with the five elements to help us achieve optimal physical health and mental well-being, while promoting longevity. While all three doshas exist in nature, time of day, time of life, and within our own personalities, dominant doshas persist and help describe measures for balance and self-care. The three doshas: Pitta - under the element of fire/agni Vata - under the element of air/vayu Kapha - under the element of earth/prithvi A dominant pitta dosha is connected to the heat of summer, a fiery

disposition, our youth as we undergo significant changes both physically and mentally and essentially push forward to make things happen and get things done. This is the dosha of action with its counterpart in soothing and cooling. Pitta is known for a quick metabolism with cravings for hot, spicy food which can lead to indigestion or heartburn. A dominant vata dosha is connected to the cold windy days of fall and winter. An airy disposition, cold, dry, brittle, and connected to our later more senior years. A vata disposition is creative and full of thoughts and ideas, with its counterpart in slowing down and quieting. Vata dominance often skips meals, or is not very hungry, leading to quick drops in blood sugar, low energy, and digestive upset. A dominant kapha dosha is connected to the cool damp earth of spring, the slow and sluggishness of the first canfitpro | May 2025

buds and flowers to appear. It reflects the nurturing and focus required to care for our babies and homes. Kapha’s counterpart is igniting the fire and creating movement. Kapha leans towards comfort foods with slower digestion, which can lead to constipation, gas, or bloating. Within Ayurveda, we want to bring harmony to all three doshas. Too much of anything creates imbalance with effects layering into all aspects of our life. When it comes to digestion, our dominant dosha may explain our default metabolism or propensity towards certain foods and cravings. However, all digestion is ruled by fire/ agni as the action helps us break down, assimilate, absorb, and eliminate the food we eat. Agni transforms our food into prana, energy and sustenance. The strength of agni determines our overall health. 45

MIND BODY

... OUR DOMINANT DOSHA MAY EXPLAIN OUR DEFAULT METABOLISM OR PROPENSITY TOWARDS CERTAIN FOODS AND CRAVINGS.

BUILDING A STRONG AGNI WITH NOURISHING FOODS 1. Choose warm, cooked foods over raw. Consuming warm foods, such as stews, soups, and curries—particularly during colder seasons—is easier to digest for vata and kapha dispositions. Cooking vegetables within a broth or liquid that assimilates together also keeps essential nutrients within the meal for vital absorption. 2. Stimulate agni with spices. Certain spices are known as digestive stimulants. Of course, they make food more flavourful, but also stoke digestive fire to activate and support agni. Black pepper and cumin support the breakdown of food by activating digestive enzymes. Fennel helps reduce bloating and indigestion. Ginger stimulates digestive fire while also reducing gas and bloating. 3. Soothe agni with cooling foods. Again, recognizing it is all about balance, we must also consume foods that will help cool and soothe an overactive digestive fire, such as a more dominant pitta disposition. Cucumbers, coconut, yogurt, and leafy greens all help calm excessive heat and reduce feelings of heartburn or acid reflux. 4. Practice timely and more mindful eating. To support agni, our meals should be consumed at regular times with midday (10:00 a.m. to 2:00 p.m.) being the time agni is most active. Avoiding skipping meals or overeating within one sitting helps to promote regular digestion without bloating, gas, or constipation. It also helps promote consistent energy throughout the day without spikes and drops in blood sugar. Slowing down while eating, thoroughly chewing (and enjoying the taste) of our food, is equally important.

canfitpro | May 2025

5. Stay hydrated. Coming back to the first point of warm food, we also want to improve hydration with warm liquids such as herbal teas like ginger, mint, or fennel to support digestion. Also consider warm water with lemon first thing in the morning to stimulate digestion. When drinking water, opt for room temperature water over cold, which can impact digestive fire. In addition to what we consume, digestive health is also supported by physical movement (we love our twists in yoga!) as well as good sleep hygiene, recovery-based practices, and stress management. A regular yoga practice will cover all three. Tracy Jennings-Hill, Lead Trainer for Sangha Yoga Collective (SYC) and author of the SYC Ayurveda Training program, will be presenting Ayurveda: The Path of Full Value Living at canfitpro Global. Do not miss this education-packed workshop.

Lisa Greenbaum, E-RYT 500 + C-IAYT is the founder of Sangha Yoga Collective, a trauma- informed and philosophy-first yoga education school offering 200 + 300-hr YTT certifications across Canada. Lisa is an awardwinning presenter and change maker with 20+ years of industry experience.

INSTRUCTEUR DE COURS EN GROUPE

INTÉGREZ LA NUTRITION À VOS COURS EN GROUPE 4 CONSEILS SIMPLES POUR MOTIVER VOS PARTICIPANTS∙ES Par Marie-Eve Ricard

En tant qu’instructeurs∙trices de cours en groupe, vous savez à quel point la nutrition joue un rôle clé dans la santé et les résultats de vos participants∙es. Pour progresser efficacement, ils ou elles recherchent des conseils pratiques pour optimiser leurs efforts. Intégrer des notions nutritionnelles pendant une séance d’exercices en groupe peut renforcer leur engagement et vous démarquer comme professionnel∙le du conditionnement physique. Voici quatre stratégies pour aborder la nutrition simplement.

1. Profitez de l’introduction pour partager des astuces simples Le début du cours est un moment idéal pour introduire un conseil nutritionnel. Les participants∙es sont réceptifs∙ves et une astuce bien expliquée peut avoir un réel impact sur leurs habitudes de vie. Exemple : « Ce que vous mangez 60 minutes avant un entrainement influencera votre énergie et votre récupération. Optez pour une collation facile à digérer, riche en glucides et contenant un peu de canfitpro | May 2025

protéines. Par exemple, une banane avec un peu de yogourt peut vous fournir l’énergie nécessaire pour bien vous sentir pendant, mais aussi après l’effort. » Gardez les conseils courts et pertinents pour capter l’attention sans alourdir le début du cours.

2. Utilisez le Guide alimentaire canadien comme ressource Le Guide alimentaire canadien est une ressource fiable, gratuite et accessible à tous. Il propose des repères simples pour une alimentation équilibrée, en 47

INSTRUCTEUR DE COURS EN GROUPE

... VOUS AVEZ L’OCCASION DE JETER LA LUMIÈRE SUR CES MYTHES ET DE PROMOUVOIR UNE ALIMENTATION SAINE ... mettant l’accent sur la diversité des groupes alimentaires. Pourquoi ne pas partager cette ressource avec vos participants∙es en les encourageant à l’utiliser pour structurer leurs repas ? Astuces à partager en lien avec le Guide alimentaire canadien : • L’assiette équilibrée : Un repas équilibré est constitué de la moitié de l’assiette en légumes, un quart de protéines et d’un quart de grains entiers. • Manger avec plaisir : Encouragez vos participants∙es à savourer leurs repas en pleine conscience, à manger lentement et à écouter leur corps pour profiter pleinement de chaque bouchée. • Choisir des aliments moins transformés : Rappelez à vos participants∙es de privilégier les aliments frais, comme les fruits, les légumes et les protéines maigres, et de limiter les produits transformés qui sont moins riches en nutriments essentiels.

3. Démystifiez les mythes alimentaires Les régimes à la mode et les renseignements contradictoires sur la nutrition peuvent souvent semer la confusion et décourager ceux et celles qui cherchent à adopter de bonnes habitudes alimentaires. En tant qu’instructeurs∙trices de cours en groupe, vous avez l’occasion de jeter la lumière sur ces mythes et de promouvoir une alimentation saine, fondée sur la science. L’objectif est de 48

leur motivation à mener une vie saine et équilibrée.

4. Lancez des défis nutritionnels pour augmenter l’engagement

guider vos participants∙es vers des choix alimentaires simples et efficaces, qui soutiendront leur bien-être global, amélioreront leur énergie et favoriseront des habitudes durables.

Proposer des défis nutritionnels pendant vos cours est une excellente façon de stimuler l’engagement de vos participants∙es tout en les guidant vers des choix alimentaires plus sains. La période des étirements, à la fin du cours, offre un moment parfait pour introduire ces défis, clôturant ainsi la séance sur une note positive et proactive.

Astuce à partager : • Mettez au jour les mythes alimentaires, tels que l’idée que les glucides sont mauvais. Expliquez que les glucides complexes (grains entiers, légumes) sont essentiels pour l’énergie et la performance.

Idée de défi à partager : • Notez ce que vous mangerez demain : Prendre le temps d’écrire vos repas favorise une prise de conscience de vos choix alimentaires et aide à privilégier des options plus nutritives.

• Intégrez des questions « vrai ou faux » durant vos cours pour susciter l’interaction et encourager la réflexion des participants∙es. Par exemple : « Vrai ou faux : Les graisses font grossir. » Réponse : Faux. Les graisses saines, comme celles des avocats et des noix, sont bénéfiques pour la santé.

Informer, engager… et savoir référer lorsque nécessaire ! En intégrant des conseils nutritionnels simples à vos cours, vous ne faites pas que transmettre de l’information : vous avez un impact réel sur la motivation et le bien-être de vos participants∙es. Un petit ajustement dans leurs habitudes peut transformer leur énergie, leur progression et même leur plaisir à s’entrainer !

Ce type d’exercice permet de déconstruire les mythes alimentaires tout en rendant l’apprentissage plus interactif et accessible. Vous offrez ainsi à vos participants∙es des outils concrets pour faire des choix alimentaires éclairés, les aidant à se sentir plus confiants dans leurs décisions. En favorisant l’adoption de ces habitudes à long terme, vous contribuez à maintenir

Toutefois, un∙e bon∙ne professionnel∙ le sait aussi reconnaitre ses limites. Lorsque des besoins plus spécifiques se présentent, orientez vos participants∙es vers un∙e nutritionniste. Offrir une expérience complète, c’est aussi savoir s’entourer des bonnes ressources pour les accompagner vers des résultats durables !

Marie-Eve Ricard, entrepreneur dynamique, agile et polyvalente avec un baccalauréat en éducation physique et à la santé, possède plus de 20 ans d’expérience dans le conditionnement physique. Elle excelle dans les cours en groupe en virtuel, en entreprise et sur l’eau (SUP). Lauréate du prix « Impact dans l’industrie » pour canfitpro, elle partage avec passion son expertise avec un dévouement exceptionnel.

canfitpro | May 2025

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