BOMB Fitness
1502 Danforth Ave M4J 1N4 Toronto, ON, Canada

Think you can't get the same muscle-pumping effect at home as you would at the gym? Think again! Check out these 8 exercises that can help you build just as much muscle at home...

Hello! Registration for our Fit Kids March Break and Summer Camp will open this weekend. Jump on our newsletter list and you'll get early access on Friday... https://www.bombfitnesskids.ca/#newsletter

Join our New Year Challenge by midnight Thursday and save 25%. We know the planet feels like it needs a reset button right now. There’s so much going on, and many of us have pressed pause on our healthy habits as a coping mechanism. But when the world feels out of control, the best thing we can do is take action. Focus on something you can do today and take one positive step forward. It will make you feel so much better. One positive step is to join our upcoming challenge an...d let us guide you back to taking control of your health again. What separates us from all others is the support and accountability you will get, in addition to the amazing coaching from our experienced trainers. The challenge can be done 100% online. https://www.bombfitness.ca/reboot You'll get... Unlimited online live classes and access to our recording vault with over 500 class recordings. The vault also includes several short workouts for when you lack the time to do a full session. A choice of three programs to follow based on your personal needs and a coach to help you choose the right path and keep you on it. An intake session where you will nail down a goal for the month and then we’ll help you break it down into achievable bites. A mobility session that will cover a few routines that you can do before working out or just to relieve some kinks from a working at home in a chair all day. A healthy recipe book full of bowls, dips, soups and bars. Bonus challenges to keep things fun and engaging. A Facebook Group to cheer each other on. You can also ask questions and we’ll post additional content that relates to the challenge. Unlimited 15-minute check-in sessions (on the phone or over Zoom) to keep you accountable or if you just need a pick-me-up chat Make sure you sign up by midnight on Thursday before the final full-price tier kicks in https://www.bombfitness.ca/reboot

"I’ll start eating salads for lunch when I’m back at the office. I’ll stop snacking when the kids are back on a schedule. I’ll get back to working out when I can safely go to the gym. I’ll get off social media when there is less news to follow. How much longer are you going to wait? You could be good today, but instead you choose tomorrow." https://ryanholiday.net/habits-2021/

Food and fitness THEN: punishment, stress inducer, rigid, dominated my life Food and fitness NOW: empowerment, stress reliever, flexible, complements my life https://niashanks.com/food-fitness-no-longer-dominate-my-l/

If there’s some good to come out of Covid, it’s that people are paying more attention to how they’re breathing... You can’t be truly healthy unless you’re breathing correctly. How we breathe affects us at a cellular level. Research shows changing the way we breathe can influence weight, athletic performance, allergies, asthma, snoring, mood, stress, focus and so much more. You can learn to breathe better and these exercises can help..." https://www.nytimes.com//coronavirus-breathing-exercises.h

#thinkoutsidethebigbox

Join our New Year Challenge by midnight Thursday and save 50%. We know the planet feels like it needs a reset button right now. There’s so much going on, and many of us have pressed pause on our healthy habits as a coping mechanism. But when the world feels out of control, the best thing we can do is take action. Focus on something you can do today and take one positive step forward. It will make you feel so much better. One positive step is to join our upcoming challenge an...d let us guide you back to taking control of your health again. What separates us from all others is the support and accountability you will get, in addition to the amazing coaching from our experienced trainers. The challenge can be done 100% online. https://www.bombfitness.ca/reboot You'll get... Unlimited online live classes and access to our recording vault with over 500 class recordings. The vault also includes several short workouts for when you lack the time to do a full session. A choice of three programs to follow based on your personal needs and a coach to help you choose the right path and keep you on it. An intake session where you will nail down a goal for the month and then we’ll help you break it down into achievable bites. A mobility session that will cover a few routines that you can do before working out or just to relieve some kinks from a working at home in a chair all day. A healthy recipe book full of bowls, dips, soups and bars. Bonus challenges to keep things fun and engaging. A Facebook Group to cheer each other on. You can also ask questions and we’ll post additional content that relates to the challenge. Unlimited 15-minute check-in sessions (on the phone or over Zoom) to keep you accountable or if you just need a pick-me-up chat Make sure you sign up by midnight on Thursday before the next pricing tier kicks in https://www.bombfitness.ca/reboot

The Kids Winter Break camp is open for registration. We'll be spending as much time outdoors as the weather permits, doing lots of team-building activities fitness games crafts and free time for the kids to explore movement on their own Camp runs December 21-23rd & 28-30th. Check it out https://www.bombfitnesskids.ca/registration

Build exercise habits when it's good so they stick when it's bad.

Happy St. Andrew's Day! While we can't feed you some delicious haggis, neeps and tatties this year, we can reminisce... https://www.instagram.com/p/BupRHWogIMW/

This is the type of feedback that keeps us going!

Finally, some good news! We received a platinum award for Best Bootcamp and Best Fitness Club from the Toronto Star. Thanks to everyone who took the time to vote for us! xx

Some solid ideas for East End businesses...

"Scott Barry Kaufman, a cognitive psychologist who has experienced repeated bouts of generalized anxiety disorder (which just goes to show that this stuff affects everyone), says that, for him, weightlifting provides a one-two punch. In the short term, something about the physical exertion really lifts my mood, he says. The longer-term effect is that weightlifting makes me feel empowered, confident, and ready to take on any challenge there may be the rest of the day.... Depression is a paucity of hope, and anxiety is a paucity of confidence. This, Stotesbery says, is precisely why weightlifting is so effective." https://www.outsideonline.com//lifting-weights-helps-ease-

"There is a difference between being kept safe and keeping healthy. The government may keep the virus away by forcing us to stay home, but nobody is coming to save your health - only you can take it back. Your training and food choices don't have to be much right now, and they certainly don't have to look pretty..." More on that here... https://www.bombfitness.ca//10/27/it-doesnt-have-to-be-pre

"I lost my mother to a heart attack when she was in her 50's. My dad has had two strokes. My mother-in-law has COPD. My father-in-law has late stage cancer. All things that can be helped with a structured exercise program. I'm a two time cancer survivor who had a stem cell transplant. If it wasn't for exercise and fitness, I wouldn't be here. Yes we can help athletes perform better. Yes we can make people look physically better and more attractive.... But I truly believe that we do so much more than that. Exercise IS medicine! Gyms are essential! And great fitness professionals are valuable! See more

Strength training for the win! "Following an intense weightlifting program that included the consumption of 6,000 calories a day, he added 40 pounds, 20 of it during the COVID-enforced break, bringing the 6-foot golfer to about 230 pounds. And now he pounds the ball. He leads the PGA Tour this year in driving distance, averaging a record 322 yards about 20 yards farther than his 2019 average. His grip-it-and-rip-it philosophy or as he calls it, bomb and gouge gave him... his first victory in a major Sunday (The US Open)." https://www.deseret.com//bryson-dechambeaus-us-open-usga-t

[LAST CALL] 5 spots are left in our brand new Reboot Challenge that begins this Monday. You can save close to $100 if you sign up by Friday. The challenge includes all of the following... (**deep breath**) 1-month of unlimited indoor and outdoor classes at both locations (Danforth & Kingston Rd).... Unlimited online classes and access to our recording vault with over 400 class recordings. The vault also includes several short workouts for when you lack the time to do a full session. An intake session where you will nail down a goal for the month and then we’ll help you break it down into achievable bites. A mobility session that will cover a few routines that you can do before working out or just to relieve some kinks from a working at home in a chair all day. A healthy recipe book full of bowls, dips, soups and bars. 4 weekly challenges (and bonus challenges) to keep you engaged. A Facebook Group to cheer each other on. You can also ask questions and we’ll post additional content that relates to the challenge. Unlimited 15-minute check-in sessions (on the phone or over Zoom) to keep you accountable or if you just need a pick-me-up chat This challenge can be done at home, if you prefer. Save $100 by joining by Friday (or until all 5 remaining spots are gone)... https://www.bombfitness.ca/reboot In addition, we have... Over 100 online, indoor and outdoor class options every week. A maximum of 10 people per session. Full COVID-19 safety guidelines in place (details on our website). A roster of awesome humans (members and coaches) that are caring and cerebral in their approach, making it an environment that feels as comfortable as home. BOMB was voted Best Gym/Fitness Club by NOW Magazine for the past 3 years (2019, 2018, 2017). We will take care of you. Shoot us a text on 416-890-4785 or email [email protected] with any questions.

If you’re just beginning or re-starting your fitness journey after many months off, regressions are important. In many ways, a small step back can launch you several steps forward. Regressions can be your best friend and by using them, you’ll be able to concentrate on correct form and drastically reduce the chance of injury. There's no point taking time off and coming back just to get injured straight away. So here are 7 ways you can make working out a little bit more comfort...able https://www.bombfitness.ca//7-way-to-make-any-exercise-eas

Something obvious but hard to deal with in real time is that exercise only works when its gains aren’t cashed in. You can’t measure the benefit of exercise by merely looking at how much you sweat. The gap between what you gain and how much you avoid offsetting that gain is the figure that matters most.

We are big on the idea that to make an exercise harder you just pick a bigger weight. However, you may be limited with your equipment choice, especially if you are working out from home or if squatting the lawnmower at the cottage just doesn’t feel quite right. There are plenty of other ways you can experiment with to make any exercise more challenging. Here are just a few: https://www.bombfitness.ca//6-ways-to-make-any-exercise-ha

We’re excited that our Fit Kids After School program is back! Registration for Fall is open with pick-up from Earl Beatty, Earl Haig, RH McGregor & St. Brigid for kids aged 6-11. Get a head start on helping your kids develop healthy habits that will last a lifetime. Fit Kids allows children to develop healthy habits now so that it will influence the way your kids look at themselves forever - developing a fit, strong, body confident person.... More details here --->> https://www.bombfitnesskids.ca/after-school The Fit Kids program is right for you if... You want your kid to discover and develop their athletic ability at an early age You would like your kid to be more active after school, rather than sitting at a desk or playing on their iPad. You want your kid to bug you about getting a pull-up bar and a bench press for their room (sorry!) You’d love for them to fall asleep on the couch exhausted extra time for you! https://www.bombfitnesskids.ca/after-school

Added perk of teaching with a mask on: no one knows how many songs I am singing along to...even when I don’t know most of the words!

Great to see people trickling back to the gym and loving it. Time to tear into that COVID-15. #upperbeach #danforth #eastyork #covidsafe #indoor #outdoor #online

Sooooooo nice to have people back in the gyms!

"Kids always tend to hold us accountable for the things we say."

Due to a small increase in cohort size we have 3 spots opened up for our Around the World themed summer camp next week (August 10th to 14th) Click the link below to check it out! https://www.bombfitnesskids.ca/summer-camp

Neat story about community during COVID on an East End street that boasts a few of our own... Even so, I have faith that this sense of community will last. You don’t unlearn people’s names, or stories. We will have become people who got through a very strange time together. My neighbour will still bring me leftover lamb chops she made with the rosemary I grew in my garden. And I’ll still bring her slices of coconut cream pie to keep my family from eating the whole thing ourselves. On nights when we’re stuck home with the kids with nothing to do, maybe we’ll return to that small stretch of pavement outside of our home and drink wine together again, toasting our neighbourhood. It’s our own small town in Canada’s biggest city. This is our home. https://thelocal.to/a-small-town-on-copeland-avenue/

"One of the most important words I know doesn’t have a simple English equivalent, which says a lot. Sawubona, a Zulu term, means, I see you. Not just your face, of course, but your hopes, your dreams, where you came from and where you’re going. It’s not something we’re good at, and I need to do it better. Figuring out the best way to see and understand and care about the people we call ‘us’ can be difficult indeed. And essential." https://seths.blog/2020/07/are-you-part-of-us/