The Gym in The Armoury
206 Picton Main Street K0K2T0 Picton, ON, Canada

RE-OPEN HOUSE EVENT WHEN: Sunday, August 9th TIME: 12pm - 2pm _ _ _ _ _ _... Avoid the big crowds this weekend & come check out our new digs! (Image in post is more misleading than it appears) We’ve moved across the hall in @picton.armoury & we can’t wait to show you! RULES FOR RE-OPEN HOUSE : - 4 people MAX, physically distanced in the gym at one time - If you see 4 people inside, kindly wait in-line at the door (marks provided) - Bring your mask - Bring your household (if they’re interested) - Have some questions ready! Hope to see you there! #TGiTA

Process > Outcome: Day I stopped keeping track Nordic Hamstring Curls (NHC) With certain limitations of bodyweight (BW) training to continue to yield adaptations for trained individuals, its great to still stumble on some BW exercises that are both humbling & challenging.... For me, thats the NHC. When you combat gravity as long as you can, the eccentric (lowering) phase calls out supramaximal activation levels of the hamstring group, specifically, at the distal end where the knee flexes, making this controlled fall a damn. near. crisis. This is a 3-week play. 1x/week. 1 set x 5 reps. Some strength can still be attained with BW training, even at low volumes as some research supports. But it typically involves manipulating a few factors to produce an adequate dose-response; this varies from person-to-person. Saturday, April 18th at 9 am, Ill be running another #TGiTA10for10 LIVE Zoom session for: Bodyweight Training 10 exercises for $10 in 30-min. Every 25 people that register well be drawing 2 x $50 GCs to a local #pec business of their choice. Share this post to a friend or on your story (TAG us) & receive an additional entry ballot (LIMIT 1 ballot only) If youre interested in registering, click "Book Now", follow 10-FOR-10 This is a hard exercise, but not one I suggest for everyone. The NHC is widely used in athletic populations as a staple exercise to help prevent against hamstring strain injuries & to aid in sport performance (think soccer, sprinting, etc). Hard has many definitions & whats hard is merely the outcome of your preparedness. Train wisely my friends, well get through this.

Spring is in the air & so is our upcoming spring block! March 2nd marks the start of yet another (4!?) 12-week small group strength block at #TGiTA & we would love to see your strength! Presenting Strength: Base Camp, a 1-hour group clinic to assess some basic strength & fitness baselines with markers for improvement! Check the deets:... WHEN: March 2nd at 5:45pm & March 7th at 12 pm WHERE: The Gym in The Armoury (206 Main St, Picton) COST: Free for the community of TGiTA $25 + HST for the community of #PEC WHAT YOU GET: 1 x Movement Assessment 1 x Strength & Conditioning Test 1 x Digital Copy of Your Results This is a beginner based strength & fitness assessment, no prior experience or level required. All movements are adapted to fit the individuals ability & training experience. May be beneficial for those who have general strength goals, help in evaluating where you are, or just want to learn Please contact us for more information and or to register! 10 spots available for each day. Hope to see you out! #strongerPEC @ Picton, Ontario

Good Afternoon! If you are a member or client of The Gym in The Armoury, we want to welcome you to the TGITA: Nutrition Group! The group will serve to:... - Share credible & evidence-based information in the current world of nutrition - Facilitate discussion in topics regarding, but not limited to: General nutrition information, nutrition for performance, recovery, health & aesthetics - Help people gain a better understanding of nutrition for themselves, for others & for The Community If you would like to join, follow our post. We currently aim to post 1 topic a week at the moment. If you have any questions please dont hesitate to contact us!

10 Facts About Back Pain. The British Journal of Sports Medicine just released an editorial on 10 facts regarding back pain. This topic has been researched endlessly & we still have a very difficult time figuring out whats the most appropriate way to handle clients experiencing it. We are a huge advocate for a positive mindset, especially with clients to help encourage self-efficacy in movement capabilities and strength to promote a progressive and think-forward mindset. If ...you or anyone you know that might benefit from this article, please share with them the link below. https://bjsm.bmj.com///12/31/bjsports-2019-101611.full.pdf

Were doing a thing, around this time, on Jan 20th, & youre invited to it ___________________________________________________///// Welcome back to routine & if youve been working hard over the holidays, well, alright . On January 20th from 6-8pm, come join us, if you are able, at The Gym in The Armoury for our Open House & Seminar speaking to your health & fitness strategies for 2020 & beyond!... Discussion will take place between 6:30 - 7:30 pm & we aim to cover: Our programs & offerings Exercise considerations for varying demographics Personal fitness strategies & more! Admission is FREE! Tickets are limited & available through Eventbrite: search TGITA- Open House & Seminar or click the link in the bio. We encourage a platform for healthy & open discussion so bring your best thoughts & opinions forward! This event is welcome to all! If you have any other questions, you can contact us through phone, email, drop-by or message. Hope to see you out! #strongerdiscussion @ Picton, Ontario

3 exercises to improve core stability. Backfitpro Inc. has always been a good resource of information & execution of exercises & programs that address back health. With that being said, here is one of the best series of exercises for the maintenance of a healthy back. Heres how to properly execute them: 1. Partial Curl-Up... Lay flat on your back with hands tucked under your low back. Flex the trunk to lift the head from the floor. Hold 2-3sec & return to starting position. Repeat 5x. 2. Side Bridge Elbow stays tucked under your shoulder, bottom leg is bent & in-line with your torso. Body should be in a rigid position. Lift hips up, keeping spine neutral & brace core. Hold for 5sec & return to starting position. Repeat 5x. 3. Bird-Dog All-fours & neutral position, brace core & extend opposite arm & leg. Prevent any extension, flexion or rotational patterns to ensure stability through the core. Hold 2-3sec & return to starting position. Repeat 5x. I typically utilize these exercises as preparation for deadlifts & squats. It helps me establish appropriate stiffness & rigidity prior to loading my spine Now, as part of my daily spinal hygiene, Ill be challenging myself to perform all 3 every day Try it out. Your back will gracias #strongerback

UPDATE*** SCHEDULE CHANGES FOR OUR WINTER BLOCK There has been a change made to our current schedule. Athletic Development (13-17 yrs) is now on Mon/Wed/Fri at 4:45 - 5:45 pm. Youth pricing is available for anyone up to 21 years old. The Athletic Development group focuses on developing overall athleticism that aims to build their physical literacy which promotes a healthy & active lifestyle. Not just for athletes! ... Contact us to find out more!

We are wrapping up our Fall Session this week and starting back up again on December 2nd. Our schedule for the Winter training block can be found below and also on our website. NEW changes to our winter offerings include: - Adult Strength Training available Mon-Sat... - Cycle Performance Tues & Thurs at 11:45am and Sat at 12 pm - Athletic Development (13-16 yrs) Mon-Fri from 3-4pm - Group and Semi-Private Training Memberships available ADDITIONAL PROMOTIONS include: - December 1-month Unlimited Trial for $129 + HST. No contract necessary. - Discounts to Beacon Bike + Brew All of our membership information can be found online at www.robspagnola.ca/gym-in-the-armoury If you have any questions regarding membership information or to schedule an appointment, please dont hesitate to contact us.

CONTEST ALERT Welcome to SQUATOBER X ROCKTOBER. In collaboration with @collectiveconcerts, squat your way through October for your chance to win:... - 2 x concert tickets to ANY show in Toronto, Ottawa, or PEC - 1 x FREE The Gym in The Armoury t-shirt or tank-top Who can enter: - Anyone! - No access to a gym? NO PROBLEM, we take all major air squats. - Have access to a gym? FANTASTIC, we take those too. How to enter: - Tag a friend to squat off against - Post/Share a story of yourself squatting throughout October & tag @thegyminthearmoury How to win: - Top 3 people with the most posts/storys shared get entered for their chance to win P.S. creative posts, count! NOT creative squats. Dont know squat about SQUATS? - Follow us throughout this month, well be breaking down HOW to squat properly & WHY squatting matters for health. For you previously convicted squat fellons, follow @penandpaperstrengthapp for complete SQUATOBER programming. In squats we trust- see you next month! #strongersquatter #thegyminthearmoury #tgita

Training at 66yrs is not limited by age, but is potentiated through ability. Age-appropriate exercise can often limit the ceiling for bettering performance. For instance, her same goals are her challenges & unfortunately, challenges dont care about age- performance is the underlying factor. The popular belief to take it easy as we age could not be further from the truth. In fact, some research suggests elders stand to benefit from training at >85% of individual maximum ...voluntary strength (Mayer et. al, 2011) & can also counteract age-related sarcopenia, muscle loss, with strength training (Aagaard P, et. al). We push ability & not limit by age #strongerthan66

For older adults, age associated physiological changes to strength & power decline as we age. Plyometric Training is the what behind what can help combat the effects. How? Through achieving dynamic muscular force & velocity to enhance neuromuscular activation to better strength, speed, and power as it correlates to benefiting balance & mobility. Looking at the video, we aim to train higher velocity movements in an effort to regain strength, power & autonomy over their movemen...t again. Reversely, if we dont challenge our muscles under these demands we run the risk of having them react & respond symbolic to the black mat leaning against the wall #strongerthanamat #thegyminthearmoury #tgita #princeedwardcounty #strength #conditioning

Our fall training block is up! Available for purchase starting August 19th- which means, summer promotion is still in effect until August 17th! Try your 1st class for free & see if were the right fit for you. #thegyminthearmoury #tgita #princedwardcounty #pec #thecounty

We are very grateful to have had the opportunity to collect clothing donations for Three Oaks last month. Kayleigh Marshall did a wonderful job organizing the swap & Icebox remains our most consistent and dedicated staff member Please check them out and help support their cause! #fittoswap

Coming Saturday, August 17th, join the likes of County Honey and other local vendors in the Mess Hall upstairs in The Armoury. Well be sure to be there!

Coming up next Saturday! Hope to see you there! #thegyminthearmoury #tgita #princeedwardcounty #thecounty #fittoswap #community

Details are for our 1st Community Event! __________________________________________________ Join us July 27th for a SWAPPIN good time! // SWAP: 1-4 pm... WORKOUT: 4-4:30 pm // All remaining clothing will be donated to Three Oaks Foundation. As well as, we are requesting menstruation & shampoo donations for Alternatives for Women. // Three Oaks Foundation provides shelter and services for abused women and their children for Hastings & Prince Edward County (www.threeoaks.ca) // Alternatives for Women provide non-judgemental, supportive counselling from a feminist perspective. They provide public education and confidential counselling services on behalf of women who have experienced domestic violence located in Prince Edward County (www.alternativesforwomen.org) #fittoswap #thegyminthearmoury #tgita #princedwardcounty #thecounty #pec #visitthecounty #visitpec #experiencepicton #peccommunityfitness #strength #conditioning #training @ Picton, Ontario See more

Introducing the wonderful and exceptionally talented Lisa Messina!(@messinamovement) _____________________________________ An FRCms Joint Mobility Specialist, Lisa uses proven scientific principles to improve joint health & active range of motion that benefit: // - Lasting articular joint health... // By means of: - Promoting cellular adaptations in connective tissues of the body through enhancing neurological control in your joints // That works to improve: - Strength - Resilience - Athletic performance - Day-to-day performance - Joint capacity // Lisa will be teaching a 4-session series on Tuesdays at 5:30pm at The Gym in The Armoury from July 30th- August 20th for: // $40 for Unlimited Members $60 for The Community *10 spots available* Message us to register if youre interested! #thegyminthearmoury #tgita #princeedwardcounty #thecounty #pec #pecliving #peccommunityfitness #strength #conditioning #training #performance #health #community See more

The main thing that we do is to rock your s off -Tenacious D _____________________________________________ A cool & thoughtful gift from one of our hard working regulars (@breanneklump). // Describes us accurately and we both feel 100% badder. Much respect ... // DISCLAIMER: We do believe people should practice safe sets and eat kale. #thegyminthearmoury #tgita #princeedwardcounty #thecounty #pec #fittoswap #pecliving #peccommunityfitness #strength #conditioning #training @ Picton, Ontario See more

RKC Planks vs. Front Planks. Whats the difference? _______________________________ As demonstrated by: @adamboltonyoga, @messinamovement @duggers_ ... RKC Planks are very similar by design, however, the focus in an RKC plank is to create tension by: Pulling your elbows to your toes Squeezing your glutes Squeezing your quads In single or multiple efforts to build a stronger anterior core by virtue of: Increasing deep core activation That aid in: Increasing peak force and tension Enhancing contractile tissues that stabilize your spine Improve muscle activation patterns _______________________________ Front Planks, as seemingly demonstrated by: @the.icebox CAN elicit the same response, however, progression of the front plank typically involves: Increasing time Your core can only benefit for so long under low to moderate tension- it is strongest when it can elicit higher forces from maximum tension, in shorter time and duration. _______________________________ DISCLAIMER: Iceboxs planks are a product of poor coaching from her trainer #thegyminthearmoury #tgita #princeedwardcounty #thecounty #pec #peccommunityfitness #strength #conditioning #community #training #fitness #planks

Regular physical activity is proven to have an impact on health and development for youth _________________________________________________________________ Fitness and strength training, however, offers unique benefits for youth // Increases neuromuscular control... Develops bone density Decreases risk of injury Increases cardiovascular development Increases strength Improves participation in sport & fitness Increases confidence & social well-being etc _________________________________________________________________ According to Canadian Sport for Life & the Long-Term Athletic Development (LTAD) model, youth should be engaged in fitness activities appropriate to their stage of development and age in an effort to develop their physical literacies in sport and life. // DM us if youd like to learn more about how to improve the fitness for your kids for sport and life. #thegyminthearmoury #tgita #physicalliteracy #princeedwardcounty #thecounty #pec #pecounty #youth #strength #conditioning #training See more

Because the knowledge gap between Spin bikes & CX bikes is too damn difficult... ___________________________________ Kinetic Bike Trainers available for use Starting July 3rd. Dont let rain (or a spin bike) bring you down, friends. Email to reserve. ... #thegyminthearmoury #tgita #princeedwardcounty #thecounty #PEC #visitpec #cyclepec #kinetictrainer #indoorcycling #cycleperformance #strength #conditioning #training #performance See more

Planning on coming to the swap on July 27th? // do your people know? __________________________________________ TAG CHALLENGE: We are giving away 1 x 6-Class Pass for The Gym in The Armoury ($110 value)... // DETAILS: Tag anyone (), everyone (), or anything! () to have an extra ballot submitted in your name for the draw! Subject to 1 tag per ballot, up to 5 ballots MAX. // Contest closes July 26th at 5 pm. Winner will be drawn on July 27th after the FREE Community Workout (Time TBD). // Get. Taggin. 4. Swappin. #fittoswap #thegyminthearmoury #tgita #princeedwardcounty #thecounty #pec #visitpec #pecountyliving #peclife See more

Saved by the , amiright? // Have a great weekend and dont leave your clients (@christineflynnart @mamainbloom) or pets (@the.icebox)behind! ... #tgif #tgita #thegyminthearmoury #princeedwardcounty #thecounty #visitpec #peclife #pecountyliving #pecliving #strength #training #peccommunityfitness #community See more

Meet the team _________________________________________________________________ On the left: Kayleigh Marshall (@marshallk88) Likes: reading, cooking/fermenting, beach days, roadtrips Dislikes: ticks, traffic... Fav Pec thing: secret beaches and the wonderful people that make up this beautiful community Front and center: Icebox (@the.icebox) Likes: eating, sleeping, playing, pooping Dislikes: leashes, loud noises Fav PEC thing: Hanging with her pals at the gym On the right: Rob Spagnola (@robspagnola) Likes: sandwiches, coffee, Seinfeld, baseball Dislikes: house centipedes, sharing food (germaphobe) Fav PEC thing: Perusing the shops on Picton Main St. _________________________________________________________________ Our philosophy is simple: Strength is the foundation of our being; community can help shape it. We aim to get people strong, so that they are strong for their communities! Pay us a visit from Monday to Saturday! (Icebox says only if you bring treats) @ Picton, Ontario

Free Friday fact: When you see a train coming, get out of the way of that train // Have a great weekend all you lovely people ... #princeedwardcounty #pecliving #pecliving #peclifestyle #strength #training #equality #inclusivity #fittoinclude #thegyminthearmoury #tgita See more

Coaching community takes understanding it, and understanding this community, is pretty sweet _______________________________________ From the Farm to the bank, the brewer to the nomad,... and everyone in between. // Were glad to serve you some strength with a side of conditioning // Featuring: @fromthefarmchef @sammeillon @theethicalnomad @kristinbfitness @mlumgair @sonya_szabo @adamboltonyoga @breanneklump #ordersup #princeedwardcounty #pecountyliving #peclife #community #strength #conditioning #training #fitness #physicalliteracy #thegyminthearmoury #tgita #ruralfitness See more

To the Fitness Professional, _______________________________________ In order to better understand the question, we have to look further than just, individual responsibility and moral obligation to personal health (Malley, 2014) // The fact is, socioeconomic status is a major determinant of health in society. That is, resources to fitness services or a gym are accessible to those who can afford it. ... // Additionally, media influence plays a role in the visual perception of fit. Predominately, fit people are showcased as trim, muscly, toned, and virtually, free from fat. This is considered normal. Do you see the gap widening? _________________________________________ Social inequality exists in fitness. Fitness is universal- its health; yet, too many people are left observing from the sidelines. // So, before we call to get people motivated or take action, we should really think about the factors that stand in their way. We should ask ourselves: How can we can create a community that aids to support inclusivity of fitness? Reference: Health, Fitness, Neoloberism and Niche Markets: Does Planet Fitness Deliver? written by: Liah D. Malley (@liahmalley) #fitspo #fitnessmotivation #training #eatclean #getfit #bemorehuman #gethealthy #strength #thegyminthearmoury #princeedwardcounty #peccommunityfitness #community #fitness See more

Training in open space allows us to see things more clearly. _____________________________________________ It gives us the chance to understand your movement as it pertains to your needs, demands, strengths, weaknesses, goals, and ability. // It gives you the chance to better understand why.... #physicalliteracy #thegyminthearmoury #tgita #princeedwardcounty #peccomunityfitness #pecountyliving #peclife #ruralfitness #strengthandconditioning #training #community See more

Thank you to @peclibrary for accepting our donation! _________________________________________________________________ We managed to raise $300 in May during Physical Literacy Month at The Gym in The Armoury! // "Physical literacy is the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life." - The International Physical Literacy Association, May 2014... // In August, we will take part in summer youth programs organized by the Picton Library to help raise awareness and promote physical activity for youth in The County. Stay tuned for news and updates! #physicalliteracy #sportforlife #thegyminthearmoury #tgita #ruralfitness #princeedwardcounty #peccomunityfitness #pecountyliving #peclife #strength #training #community See more

What do you call a group of fish? // A school (wiked-pedia, 2019) _________________________________________________________________ Group classes, starting June 3rd. Link in BIO for details.... #princeedwardcounty #thegyminthearmoury #strength #training #tgita #community #peccommunityfitness #pecliving #pecountyliving See more

Incredibly humbled to interview with @mwalshreeds yesterday. __________________________________________________________________ Marnie is a Deaf @beachbody coach, a mother of 3 wonderfully creative children, and is passionate about fitness, training and health. // A lot of her clients are Deaf- this is The Community she serves. She is well recognized and acknowledged by her peers as a leader in her craft.... // One of our main goals @thegyminthearmoury is to be able to provide accessible services to all members of The Community. // Thank you, Marnie and her family, for coming into The Gym yesterday to learn about our programs. We are humbled to be recognized by someone in The Deaf Community as an #ASLfriendlygym #thegyminthearmoury #accessible #tgita #ruralfitness #princeedwardcounty #peccomunityfitness #pecountyliving #peclife #strength #training #community See more

We have ours in the gym- providing encouragement, laughs, and disruptiveness

Meet our #Uplifters!! / We train Mondays & Fridays and soon to be Wednesdays at 5pm with @marshallk88! / The goal of our Uplifters class is to break down the barriers, educate and enjoy strength training.... / Come join our group of strong, supportive, and encouraging womxn! / MIA is @breanneklump, who took in the noon session- not for the faint of heart... / One more weekend of our Pay-What-You-Can fundraising event for the Picton Library Expansion. / Drop-in. Train. Donate #princeedwardcounty #peccommunityfitness #peclife #pecountyliving #strength #training #fitness #thegyminthearmoury #tgita See more

Announcing our summer promotion starting June 3rd to August 24th. _____________________________________________ Our classes aim to improve functional strength, movement capabilities, and performance as it relates to your needs and demands in life. /... We train in group formats, but provide individualized attention that better address your abilities and goals. This is no one-size-fits-all gym, we aint about that life / If youd still like to try us out before we switch schedules, we are still operating our Pay-What-You-Can month with 50% of our proceeds going to the Picton Library expansion. / Drop-in. Train. Donate. #thegyminthearmoury #tgita #ruralfitness #princeedwardcounty #buildanewlife #peccomunityfitness #pecountyliving #peclife #strength #training #community @ Picton, Ontario See more

Meet Breanne! _______________________________________ She was the winner of our free PT session draw at our #tgita Open House a few weeks ago! / She has since attended every class since our soft open last week.... / Strength training was completely foreign to her until she joined our Uplifters class with @marshallk88. We have since put her through her paces . / Her main goal: to be more competent and confident in the gym. We, @thegyminthearmoury, hope we are getting you there! Great job #princeedwardcounty #physicalliteracy #strength #strengthandconditioning #peccommunityfitness #thegyminthearmoury #training See more

Hi Everyone, We need some guidance and it pertains to you! What would you like to see more of on The Gym in The Armoury Facebook Page?... Any suggestions are welcomed! Thank you!