• getfit67

Should I Be Afraid of the Gym?


Did you ever notice the people that survive the end of the world movies are those that are really smart or really fit. So I hope you’re one of them. With the rock of the Carona Virus, lots of people are running scared to Costco and stocking up on TP and bottled water. We’ve already had our supply walk out of Fit Club somehow.

According to the World Health Organisation (WHO) the chances of contracting the virus is between 0.7-3.4%, 56%, 100% recover, while 40% get ill and the carona virus was mentioned on social media 1.1 billion times. So knowing all of this, here’s the precautions taken at Fit Club. We are wiping down all equipment with a special sanitizer and disinfectant that was formulated for this exact virus, 2-3 times a day. Our antimicrobial flooring, which was just professional cleaned and sanitized, gets sprayed 2-3 times a day with the same solution. We’ve stocked up on Lysol wipes and leaving them at the front desk. We tell everyone before they jump into a workout to sanitize their hands with our multiple, professional, sanitary stations. And lastly, our famous High Fives have been reduced to a chicken wing, elbow bump. This is above and beyond the recommendations from the WHO, but we feel its necessary to keep everyone 100% healthy at all times.

For those that are staying home and avoiding all public places, I still want you to keep your conditioning as being fit means you have a strong immune system. In fact, those that exercise regularly use 50% less sick time. So here is your home program, I suggest you do this 4 times a week if you can’t make it to the blue.

You will need to download a tabata timer to your phone and have it set to 30 seconds on and 15 seconds of rest and a total of 18 cycles.

The workouts should take a total of 13 minutes with a 2 min stretch/cool down.

If you have any questions, shoot us an email:

getfit@fitclub.fit


Day 1 Abs

Full Sit Ups: Laying on your back, do a full sit up keeping your legs straight.

Leg Lowers: With your legs straight, lower them to the floor then back up

Side Bridges (switch at 15): Start on your side, put your forearm on the ground and lift your hips up and down

Supermans: On your stomach, lift your chest and thighs up and down

Plank Slide Outs (per side): On your forearms, extend 1 arm at a time in front of you

Straight Legged Kick Ups: On your back, legs straight, lift your hips off the floor


Day 2 Legs

Squats: stand shoulder width, keep chest up, push butt back and bend knees to 90 degrees

Forward Lunge (switch at 15): Step forward and bend both knees to 90 degrees

Sumo squats: Toes wide, knees wide, push butt back and bend knees to 90 degrees

Single leg step ups (switch at 15): One foot on the box, step straight up and push hips forward

use stairs if you don't have a box or bench, drive up through your heel

Ankle hops: Feet together, jump as high as you can and land soft

Jumping Jacks: Feet go from together to spread, clapping your hands overhead, then back to the start.


You can still be safe and be fit, please don’t let this stop you from reaching your goals.

Hope to see you on the blue, Coach RJ

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In a tough time of terror fleeing through everyone’s news feeds I wanted to share some positivity, but in no means try to decrease the severity of the coronavirus.


Today I’m going to share some information on the virus and 5 ways to survive the coronavirus.


First things first, if you’re sick, stay in.

Wash your hands frequently.

Avoid large group gatherings over 250 people, that includes costco line ups.


Now some recent facts that were posted from the World Health Organisation.

There were roughly 163,000 cases reported as of this morning.

There were 6000 total deaths and 76,000 total recoveries according to worldometers.info/coronovirus

The chances of contracting the virus is between 0.7-3.4%.

56% of the people that do contract it, 100% recover.

252 out of 163,000 cases were reported in Canada.

Meaning that of all the cases reported in the world, Canada is 0.15% of that population.

Of the 252 cases, there has been 1 death reported to date.


So with this time off and away from people, you still need to maintain your relationships and fitness, so today I want to give you some 5 ways to survive the coronavirus.


1. Buy yourself some foam mats that are baby safe and use this for padding so you can…


2. Do a home workout. We will be streaming workouts that you can do from home on our public facebook pages for 6 days straight.


3. Get outside. Staying inside will only lower your immune system. Get some natural light and fresh air.


4. HYDRATE! This is the perfect opportunity to flush your system. I recommend to drink 4 liters of water a day. Hyper hydrate first thing in the morning, after every cup of coffee and with dinner.


5. Stay out of the cupboards. The biggest struggle stay at home parents or those that work from a home office is controlling their eating. Everything you like is there at the extension of the hands. Don’t gain unnecessary weight.


This isn’t the end of the world and if we sit around and do nothing, by the time this pandemic passes, you will regret that you sat around and did nothing for two weeks.

So listen to your coach, get up, get moving and stay FIT.


I’m coach RJ and Ill see you on the virtual blue!

Updated: Mar 15

How Can You Prevent The Carona Virus?


Your hands are probably raw by now, but yes, wash your hands. But just note, that if you kill all the bacteria from your surroundings and body, you will lower your ability to fight off disease because you will decrease your chances of building immunities. If the strain isn't there, there is no stress.


Keep a bottle of sanitizer on you. Most public places aren't equipped with stations yet, so you can be forward thinking, go to the dollar store and carry a travel size bottle in your pockets or purse.


Up your Vitamin C. Vit C increases your white blood cells, these cells help fight infections by attacking bacteria, viruses, and germs that invade the body. So switch over your fruit intake to grapefruit, oranges, lemons & limes.


Supplements. Echinacea boosts your immune system, which is your body's defense against germs. Tissue rejuvenator. This was the key supplement for me when I fractured my knee cap. It contains a high potency of Tumeric, which is a major anti-flammatory. So it will speed your recovery while making your joints feel good again.

You can find this online (see link), any grocery store that carries supplements or Fit Club.


Make the switch from coffee to green or black tea. Both green and black teas are packed with flavonoids, a type of antioxidant. Green tea is also a good source of the amino acid L-theanine. L-theanine aids in the production of germ-fighting compounds in your T-cells.


Lastly, workout! According to Health Harvard in September 2014 "Exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently."




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