Welcome to Fonthill Fitness!
A motivating, energizing, and fun place to exercise in the Heart of Niagara
Zumba, spin, sculpt, weights, yoga, personal training and more
Greg's Tip: 3 Key Stretches for Runners 2015.09.25
Runners should stretch every day - even on non-running days. For tight hips, hamstrings, and lower back, here are three essential lower-body stretches:
- Open Lizard - a lunge with hands on the ground, rear knee down, and forward knee tipped outward
- Sitting on Heels - try it with toes curled under, then feet pointed back, then a full Reclining Hero
- Seated Wide Legs - straight legs opened in a V, leaning forward then over each leg
Come to our Yoga classes to learn how to make these part of your day!
Meet Mike 2015.09.20
Mike Browne is the owner of Fonthill Fitness.
Mike is an enthusiastic believer in the role physical fitness plays in a healthy and balanced life.
He loves to help you follow the right path to achieving your fitness goals, and he always welcomes you with a smile!
Superhero Training - Wednesdays at 6:15 2015.09.01
This core and conditioning class is a combination of strength, flexibility, and balance in a high-intensity interval training (H.I.I.T.) class. Just 30 minutes to a New Core and a New You. Combine the class with Spin before or Zumba after for a fun and inspiring way to get into beach-body shape.
Increasing nervous signal impulses by doing plyometric actions before heavy weight bearing leads to additional muscle-building stimulus.
The larger the muscle fibres, the larger the motor neuron attached. Large, fast-twitch muscle fibres are designed to produce a high level of force, and require a large electrical signal from your nervous system.
Doing plyometrics like squat jumps before training legs is a great way to force your muscles into recruiting more fibres.
Similarly, implementing plyometric push-ups before training chest can set the stage for your body to deliver large electrical signals via the nervous system to recruit more and larger muscle fibres during your working sets.
In addition to those bodyweight-only plyo moves, the Smith machine offers some safe resistance-based alternatives such as bench-press throws for chest, squat jumps for legs, and explosive curls for biceps.
When performing these moves, focus on being as explosive as possible — your feet should leave the floor when jump-squatting, and your hands should leave the floor when doing push-ups. Do 3 sets of 5 reps or less (not to failure) before your working sets.
Your body’s hormonal hero, testosterone, has a nemesis — a hormone known as cortisol. While testosterone helps your body recover from training and use it as a springboard to growth, cortisol tries to break muscle down. It’s a constant battle between progression and regression.
The push-and-pull is both inevitable and necessary for balanced health. Cortisol levels tend to rise and testosterone levels dip starting somewhere around the 60-minute mark of an intense training session.
Just like in the movies, you want testosterone to win out in the end. The longer you train intensely, the more you stack the odds against your hero. So keep your intense training sessions under an hour.
Summer Gym Hours 2015.05.10
Starting June 1st, we'll be on new hours for the summer, so you can get an early evening workout in the gym and then enjoy the sunset!
Monday - Friday: 7am - 8pm
Saturday: 8:30am - noon
Sunday: 9am - noon
A study of 179 people age 60+ undergoing resistance training has found dairy protein to be superior to soy protein for strength(1).
There were three protein options in the study: dairy, soy, and the usual protein intake of the subjects (e.g. meat). All subjects trained the same: 3 times a week for 12 weeks.
The difference may be explained by previous research which shows that soy protein doesn't deliver the same muscle protein synthesis results as dairy protein(2), which could be due to differences in the fundamental amino acid composition of the protein and its rate of digestion. Furthermore, the newer study suggests that estrogen-like compounds in soy might have been responsible for the lower results of the soy group.
Other findings were that lean mass, physical function, mental health scores, as well as the decrease in fat mass were the same for all training groups.
Meet Our New Yoga Instructor 2014.09.09
Our new Yoga instructor is Sylvia Mikolič-Papez, who has been studying Yoga since 1984 and is also a full time school teacher.
She is delighted to be part of the Fonthill Fitness team. "I feel priviledged to be able to share my experience of this wonderful, transforming practice with everyone I teach."
Come join us in her classes! See the schedule for times.
Massage Therapy Now Available 2014.04.08
Contact Andrea Chambers at 905-892-4443 to make an appointment. Introductory offer: $10 off all massages.