The BPM BLOG
FITNESS & NUTRITION
Live Longer and Stronger: Strength Training After 65
Aging is inevitable—but losing strength and vitality doesn’t have to be. For individuals over 65, strength training is one of the most powerful tools to promote longevity, independence, and overall quality of life. Far from being just a young person’s game, lifting...
One Lift, Big Shift: What Happens After Just One Strength Session
(Hint: It's More Than Just Sore Muscles) We tend to think of strength training as a long game—and it is. But what most people don’t realize is that even one well-executed lifting session kicks off a cascade of powerful changes in your body and brain. So if you're...
Meal Prep Mistakes You Might Be Making (and How to Fix Them)
Let’s be honest—meal prep sounds like a great idea… until you're five chicken breasts deep into Sunday night and already bored by Wednesday. Whether you're prepping for gains, save time, weight loss, or just to eat healthier, there are some common traps that can make...
Strength Con at BPM Fitness Centre: How it’s made for YOU
Ever walk into the gym and feel overwhelmed with what to do next? Whether you're brand new to strength training or have years under your lifting belt, the fitness Class Strength-Con at BPM Fitness Centre takes out the guesswork and delivers real, measurable results....
The Forgotten Muscles: Rotator Cuffs, Tibialis Anterior, and Neck
In the gym, most people focus on the big, visible muscle groups—chest, glutes, back, and quads. However, there’s an entire network of smaller, stabilizing muscles that often get overlooked. These “forgotten” muscles play a crucial role in maintaining posture,...
Building Stronger Athletes: The Guide to Youth Strength Training
Strength and conditioning programs for young athletes have gained significant traction in recent years, with research demonstrating their effectiveness in improving performance, reducing injury risk, and fostering long-term athletic development (Lloyd et al., 2016)....
Buy BC: Why Supporting Local Matters More Than Ever Amidst Tariffs
The ongoing trade tensions between Canada and the United States have reached new heights. As of March 4, 2025, the U.S. has implemented a 25% tariff on most Canadian imports, with a 10% tariff specifically targeting energy products. In retaliation, Canada has imposed...
Why You Should Work with a Kinesiologist (And Use Your Insurance!)
When it comes to optimizing your fitness, reducing pain, and improving movement, working with a kinesiologist can be a game-changer. Whether you’re an athlete, recovering from an injury, or just looking to move better in your everyday life, a kinesiologist brings...
Empower Your Life: Benefits of Strength Training for Women
Strength training, while beneficial for everyone, holds particular significance for women due to unique health considerations and life stages. Incorporating strength training into fitness routines can offer women a host of benefits that impact their physical health,...
Don’t Be a Statistic: Stay Committed to Your New Year’s Resolutions
Every January 1st ushers in a universally shared optimism as millions of people set New Year’s resolutions. These resolutions, ranging from losing weight to improving financial health, reflect aspirations for personal improvement and change. However, a significant...
Indulge Guilt-Free: 3 Delicious High-Protein Desserts
When you're working hard at the gym, maintaining a balanced diet that supports your fitness goals is crucial. But who says you can't indulge a little? Here are some delicious high-protein dessert recipes that are not only easy to make but also good for your muscles....
How to Beat the Winter Slump: Stay Fit and Energized
Winter can be a tough season for maintaining fitness routines. Here's how to stay motivated and active, even when it's cold and dark outside. 1. Adjust Your Schedule Winter demands flexibility. If it's too dark or cold in the mornings, consider shifting workouts to...
The Gym Etiquette Guide
Visiting the gym can improve both physical health and mental well-being. However, maintaining proper gym etiquette ensures a positive environment for everyone. Here’s a guide to common gym mistakes to avoid, backed by expert advice and evidence. 1. Skipping the...
HYROX: The New Fitness Competition on the Block
HYROX is revolutionizing the fitness competition scene by blending strength, stamina, and endurance challenges. Since its inception in 2017, HYROX has captivated a diverse audience, drawing participants from all fitness levels worldwide (Schillinger-Häfele, 2020)....
New Year’s Resolutions: Setting Realistic Fitness Goals
As we step into the New Year, many of us are charged with motivation and ready to commit to New Year's resolutions, especially those related to fitness. However, the journey from resolution to reality is often fraught with challenges. Here, we explore how to set...
Boosting Your Workout Routine with Man’s Best Friend
Incorporating pets, particularly dogs, into one's fitness routine is becoming an increasingly popular way to enhance physical activity. Studies have shown that dog owners are more likely to meet their daily exercise requirements than those without dogs (Westgarth et...
The Benefits of Myofascial Release for Fitness Enthusiasts
Myofascial release is a therapeutic technique that involves applying gentle, sustained pressure into the myofascial connective tissue to eliminate pain and restore motion (Barnes, 1997). This approach has gained popularity among fitness enthusiasts due to its...
Strength Training 101: Benefits, Myths, and Tips for Success
Strength training, also known as resistance training, is a cornerstone of fitness with benefits that extend far beyond building muscle. From boosting metabolism to improving mental health, this form of exercise has something to offer everyone, regardless of age or...