IRON Haven Gyms

Huge Congrats to Mya Buote who competed at the Sub-Junior World Powerlifting Championships in the 52 kg weight class today in Sun City, South Africa! 🇿🇦
She is bringing home a Bronze in the Squat, Bench Press, and Deadlift, as well as Bronze Overall!. Mya frequently trains at the Alberton location.

With September fast approaching comes fall, ending vacations, school and a return to a schedule. This is always a time when many people take a look at their activity and fitness regime and sometimes amp it up a bit.
Summer barbeques and typical summer food and beverage can put a few pounds on someone who struggles to maintain a healthy weight but its not hard to get back to where you want to be. Here are some tips to get you there fast.
Increased activity that speeds up the metabolism, the right choices in foods and consistency are three of the main factors. While any activity is good, there are some that are better that others when it comes to changing the speed at which your body burns calories. Hit the gym and get on a well put together effective resistance training program that works all the major muscles in the body. With the immense variety of equipment available today and the endless exercises a good trainer can come up with a routine that you will enjoy and that suits your current level of fitness.
When you take a look at your nutrition you don’t have to diet, but too much of the wrong types of foods with halt your progress to shedding pounds. Start off by making the common sense replacements. Replace soft drinks and sugary juices with skim milk, water and low carbohydrate protein shakes. Replace fatty meats, poultry and fish with better cuts and preparation methods. Learn the basics about proteins, carbohydrates and fats and consume more fibrous and complex carbohydrates and less simple processed ones. These changes alone are probably all it will take for most people to get results stemming from food intake.
Be consistent. You don’t have to live in the gym or watch every bit of food you consume but you do have to put forth the effort. Hit the gym three days a week. Challenge yourself and put forth the effort for and hour each time. Train progressively and stay at it. Training produces results. Ceasing to train reverses those results so train hard and enjoy the challenge. Be consistent with your nutrition. Eat clean eighty percent of the time and have the odd treat or junk day but the majority of what you eat should be taking you in the direction of your fitness goals.

Iron Haven Gyms!
Join either West Prince location and get FREE occasional access to the other location. Sure can be convenient!
Also gives you deeply discounted day passes to Summerside Iron Haven, and same if you join Summerside- deeply discounted day passes to either West prince location.
Memberships available for unlimited access to all three locations!
Pro shops with the best prices on a huge variety of supps.
Great membership payment plans and options.
Unparalleled selection of equipment.
Tanning beds.
Trainers available at all locations.
Inbox for details...we dont just work here- "we live it!"
Check with your location for amenities available.

ARE YOU MISSING OUT?
Been in this business for over 30 years now and am amazed at how much it is evolved and is growing. Fitness and gyms are not new but I believe we are still only scratching the surface of the tremendous opportunities that are available to stay in shape. More and more people are realizing that their life is better in every way if they look after themselves.
Being in shape increases your energy and vitality. You can do more, you DO DO more. You squeeze everything you can out of each day. Training is physical, mental and spiritual. This is seldom obvious when you first start but becomes apparent with a few years of steady training. Most will start for physical reasons. Getting stronger, leaner, faster, elevating energy levels are all great reasons to start and results come quick. With long term training the other results become obvious. The incredible feeling of well being after a hard workout. The body loves to be challenged and the challenge releases endorphins which stimulate the mind. You feel great, happy and energetic, better able to deal with life’s stresses. The satisfaction of a good workout spills into the rest of your mindset. It recharges your batteries and a mental “contentment” sets it.
Many of us spend most of our day in a sedentary workplace and need the physical outlet. Mental fatigue is just as tiring as physical fatigue and a challenging workout is an excellent way to beat it.
The percentage of the general population that is embarking on a personal fitness program is at an all time high. Was not a lot of years ago when I would see a surge of people training during the winter months, then very few during the summer. Todays gyms see a huge number of their members training year round. Many will train 4-5 days a week in the winter and 2-3 in the summer simply because they are pressed for time.
If you have never really trained, have never got it right and stuck with it for a few months I encourage you to try it and get it right. Take some training lessons, hire a trainer if need be and train long enough so you can put in an intense workout and reap the benefits. It is an investment in yourself that simply cannot be bought. You have to earn it and the payoff is immense. Don’t miss out.
Terry Adams CFT
IRON HAVEN GYMS

Happy Canada Day. All three Iron Haven Gyms will be accessible regular hours for members with access cards. Front Counter/Pro Shops will be shorter hours

WE ARE HIRING. Have a summer student position available at our Summerside Location. Front desk, pro shop work. Would be some general detailing, Must be able to work some evenings and weekends as we are open 7 days a week. If you like working with the public and are reliable call the front desk at 902 888 3499 or drop off a resume.

POWER HOUR today . Alberton Iron Haven Gym 1-3

You join the gym and start working out.

Couple of weeks-- Zero Changes
Month-- Zero changes
Three Months-- You think you can barely see some changes
One Year-- Even you cannot believe the changes. Complete transformation.

NO PAIN NO GAIN......Anyone who has been around a gym for awhile has heard this saying many times. While there is truth to it, there are different kinds of pain. If you are just starting your journey with weight training you will probably experience some “good” pain after your first few workouts. The severity will depend on how hard you challenge yourself.
Start off easy and don’t push yourself too hard. Too many sets, repetitions or too high of intensity will give you DMOS (delayed onset muscle soreness). Weight training causes minute damage to the muscles at the cellular level. While this does not sound good, aside from the soreness it is not harmful. In fact the muscles react the repeated stress on the muscles by coming back stronger and denser. It’s actually how you improve when combined with good nutrition. DMOS may last for your first few workouts but will decrease in severity as you continue to train. Many seasoned trainers look forward to mild muscle soreness after a challenging workout. DMOS can also be present when changing your workout routine or after and extended layoff.
Another type of pain that is not harmful and can actually feel good when you have trained for awhile is the lactic acid burn. When you are repping it out with the weights and contracting the muscles there is energy being used, and waste products that come from that energy consumption by the muscles. One of these waste products is called lactic acid and can cause a burning sensation in the muscles being used. It is a temporary pain that goes away quickly after the muscle is allowed to rest. A trainer who does higher repetitions and chases the muscle pump (engorging the targeted muscle with blood) will often experience lactic acid buildup. Sometimes the actual muscle pump can also be painful as the muscle is so full of blood the fascia that encases the muscle fibers can be stretched, which encourages growth.
There are also pains that are not so good and here are a few. Use caution while training with any joint pain. If you have a previous injury or a joint condition talk to a trainer about ways to train around it. Different exercises, traction versus compression, higher reps, different angles are all ways that may lessen the pain.
Repeated training loads that are too heavy can cause cumulative damage to joints, tendons and ligaments. If you are training and always have a dull aches around certain joints or areas and it seems to take a lot of warm up sets for it to go away it may be time for a scheduled break, a change in routine or a repetition increase/weight decrease.
Muscle tears can happen to any athlete and gym goers are no different although it is rare. If you feel pain or an immediate burning sensation in a muscle when training stop immediately and ice it. If there is bruising or discoloration you may have torn a muscle and should seek medical attention.
Over extending a muscles range of motion can cause tendon or muscle pain and damage and is most common with hamstrings, low back, pectoralis, lower biceps and shoulders. Know your range of motion and if trying to increase it do it gradually.
High level athletes are there because they have a high level of pain tolerance. This will increase with repeated training and intensity but it’s important to be able to distinguish between a good productive pain and one that may be detrimental to your progress. No pain no gain does hold merit but train smart!

Been training for awhile and not seeing the results you expected? Recovery could be the problem. Your muscles don't grow while you are training, the grow while you are recovering. Training stresses the muscles and triggers the growth stimulus. The actual growth comes during the rest days in between, the food, the consistency and sleep.
When starting it is common to just think about the training as being all that is needed. There is more. Take in enough protein, take enough time to recover between body parts, get enough sleep and you will see much more progress.
Also make sure your training is intense enough to actually trigger muscle growth. You don't need endless sets and long drawn out workouts. If your training to failure drop the junk volume, warm up and do a few hard sets of each exercise. Less sets and more effort.
You can get lots of variety in your training but more is not always better. Less volume, more intensity, higher quality training/nutrition and recovery may give you better results.
Terry Adams CFT
Iron Haven Gyms