The Next Step Life Fitness Centre
361 Main Street East P1B 9M2 North Bay, ON, Canada

It's all about having fun!! This is exactly what The Next Step is about!

A little Thursday Humour! But in all seriousness, power to the mentally and physically strong women (and men) in our lives! It's a different time we live in, from 80 years ago but also from 4 months ago. One thing stays true, exercise is important for physical health as well as mental health which many have been struggling with even more lately. Just know, we are stronger than we think and capable of the changes happening, because they are happening whether we accept it or not.

Two people helped me pull off these awesome masks for the trainers! Michele at Stichiz made me the masks and one of my best friends made me the logos to Iron on! Love how comfortable the masks are and they wash very easily! Thanks Ladies!!

Happy Monday!!! First week back was great! It was nice seeing everyone (from a distance). Getting into the swing of things around here has been great, different but great! Let's keep moving forward and conquer another week! Please remember to book your workout times! No walk ins! ... We are always accepting new clients and members, if you want more information please don't hesitate to contact us through Facebook or give us a call (705)475-0724. Have a great day everyone!!

Let's talk about masks... This is what I would like to follow at the gym. Trainers will be wearing masks the whole time.

IT'S OFFICIAL!!! The province is moving into stage 3 on July 17th and gyms can reopen! That being said, I have been preparing the gym for reopening and the gym will be officially open Monday, July 20th as of 6am. ... Things will be run a little different so here are the guidlines. - Indoor gathering numbers have increased but I am limiting the numbers because of the space we have. So I will be starting by allowing 8 people in the gym for a period of time. Maximum of four trainers with their client or a monthly member in for a workout. This will allow for when the transition of clients between sessions is occuring, there will be a maximum of 12 in the gym at one time. - Monthly Members will have to adhere to having a scheduled time for their workout. No walk ins at this time. New members are always welcomed but some spaces for time will be limited. - Markings will be made for sections of social distancing in the open concept areas. - Every other cardio machine will be "off limits" which will result in one peice of cardio equipment of each type to be available to use. We will be alternating the machines each day to allow equal wear and tear on them as well. - Extra sanitizing stations will be placed around the gym for continuous disinfecting. - UPDATED: Masks are becoming mandatory as of July 24th, I will have disposable masks available for 2$, but it is recommended you bring your own (would be more comfortable). - Changerooms will be available for bathroom purposes and if you absolutely have to change at the gym (coming from work etc.). We ask that you sanitize your change station afterwards. Showers will be used the same way (avoid if possible). Spray down the shower after use. Keep your distance and proceed in a timely manner (sorry guys, no changeroom gossip ). Changerooms will be cleaned throughout the day as well. - Trainers are going to have their own section to train you in with weights/equipment needed for your workout prepared and sanitized before and after. Machines will be wiped down right after use and they will maintain social distance. Stretching will obviously be done differently as well unfortunately, we all know you all love that part. - Your Trainer will reach out to you to confirm your workout times. I will reach out to monthly members to check in with them! Just remember, we have all been living these new times for awhile now and common sense is important. As much as we can do what we can and what is necessary to avoid the spread of germs in general, avoid touching your face and respect each other. Some people are afraid and some aren't; act as if they are and be cautious about what you say. At The Next Step, we are all family and it's why there is no other place like ours. Let's stay humble and move forward together (but apart)! Looking forward to seeing everyone very soon! - Amanda

Hello Everyone, We were being hopeful thinking the gym was going to be in Stage-2 to some extent anyways, wishful thinking I guess but, it's not our turn yet unfortunately. Here is what we plan to do once we can move forward. ... 1. The entire gym will be cleaned right before reopening. 2. Depending on any specifications once they announce our turn (groups of 10 are allowed now from what I'm gathering), we will be making a schedule allowing both clients and monthly members able to flow in and out to stay in the limit of people allowed in at once. 3. Hand Sanitizer will be available (as usual). 4. There will be more stations with spray bottles with disinfectant and paper towel for cleaning machines. 5. Changerooms will be figured out more once we get more information but, traffic will be limited and the doors will be proped open enough to enter to avoid hand contact. Showers may be prohibited, at the least, user will have to spray down shower with disinfectant after use (trainers will make their rounds throughout the day to clean but we can't be in there after each person). Limit to one bathroom stall and paper towel will be available to use to flush the toilet (obviously no paper towel in the toilet!!). 6. Trainers will wear masks and gloves and avoid as much contact with weights etc. as possible as well as keeping distance. They will have their own spray bottle during your session to wipe things down right after use. 7. The front door will be left open as well to keep people from having to touch it. 8. The gym will be cleaned throughout the day as well between clients etc. 9. May create taped areas on the open floor areas to mark safe distance markers. We want to ensure that we will make the environment as safe as possible If anyone has any other suggestions, please don't hesitate to let us know! If we work together, we will be just fine! Anxiously waiting our return, we miss you all so much! - The Next Step Trainers

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Tune in this Saturday for Health & Fitness Day!! https://www.thenorthbaylocal.com//health-and-fitness-day/

Staying Positive! I haven't yet heard of when we can reopen but I'm staying positive that it will be sooner than later! I hope everyone is staying safe and healthy and keeping your minds stimulated and bodies moving!

UPDATE: As many of you may know, the date for reopening for "non essential" businesses has been pushed to April 13th unfortunately, but necessary. Stay tuned to our page for updates regarding the status and other infortmation. The trainers will be contacting their clients to keep them posted as aswell. If you would prefer a more direct update, feel free to email [email protected] and I will send you a message! Also, no monthly payments will be charged until further no...tice of course. We will assess the payments made in March once we reopen and accommodate as best as possible! Sorry for the inconvenience, but thank you for your support and cooperation during this time!

Move Monday!!! It's a new week, the social distancing is getting more strict (which is a good thing) but that doesn't mean you can't move! So that being said, here is another challenge! What you will need: ... -A stop watch/timer. Something that has a seconds timer is best and that you can easily position near you so you can see it. -A tracking sheet and writing tool to write down your numbers so you can see your goal and your progress. - DONT NEED, but if you have them, weights or something to use as extra weight to make it more challenging. THE GOAL: To do as many repetitons in one minute as you can! You want to write down what number you get for each exercise because the challenge is that you want to do more reps the next workout. WHAT TO DO: You will do 2 sets of 1minute of each exercise. You will go through all exercises and then repeat (making sure you are atleast getting the same number of reps as the first round (if not more). The next time you do the workout, you want to aim for more reps than your previous workout. If you find you're having a hard time moving faster to get more reps, add some weight to the exercise (can be anything - soup cans, books, laundry detergent bottle, bag of potatoes). EXERCISES: 1. Jumping Jacks (or Jills) 2. Sumo Squats 3. Shoulder Presses (with weight) or Lateral Arm Hold Pulses (no weight or very light weight) - hold arms out laterally at shoulder height and do small pulses- drop arms to about mid chest height) (count pulses) 4. Burpees (floor or on step/chair) 5. Stationnary Curtsey Lunges (or regular) with Back Rows - in upward position, arms straight up shoulder height hands touching, as you go down into the lunge, bring your arms back, bending at the elbow and squeeze your shoulder blades together, return to the front while you come up. 6. Supermans (no hold) 7. Stationnary Curtsey Lunges (or regular) (opposite side) with Tricep Kickback- in upward position, elbows are bent and pushed back, arms tucked in to your sides (like you're about to do the chicken dance), as you lower into the lunge, extend your arms straight down and back, you should feel a tightening in your triceps. Bring arms back to starting position as you come out of your lunge. 8. Bicycles 9. Squat Jumps (or step in/out if you can't jump) 10. Push Ups (start on your hardest level -toes, knees, wall/bench- do as many as you can that way, then go down to lower level if needed. Keep track of how many you do of each and then increase the following time. 11. One Legged Hip Raises (do a minute on each side- keep pace to get the same number on each side. 12. Mountain Climbers (floor, bench or chair- jumping or modify by stepping in and out). REMEMBER TO: Track your progress! Have fun! Put on some fun music! Get moving! Be Safe!

Tuesday Tighten Up! Remember that Fitness Challenge posted last week? It's getting a remix! So remember:... The goal is to increase your number of reps/time every day by what is specified beside the exercise (that still applies and you don't go back to the beginning with these add ons). Same exerices- just adding a level of difficulty. Squats - start with 10, increase by 10 each day - hold weights if you have them ADD ON: Alternating Lateral Leg Lift Push Ups (toes, knees, wall) - start with 10, increase by 2 each day or increase difficulty and start at 5(or more if possible) ADD ON: Jump In or step in and Out 2x while in the upward position (arms straight). Stationnary Lunges- 10 each side, increase by 5 each side each day - hold weights if you have them ADD ON: Once you come up out of the lunge, bring the knee of your back leg up to your chest and back. Tricep Dips (chair or bench or stair) - start with 10, increase by 5 each day ADD ON: Add a pulse at the bottom of each rep (sort of like a little bounce). Hip Raises - start with 15, increase by 5 each day - can hold a weight on pelvis area to increase difficulty ADD ON: when at the top of the lift, butterfly your knees out then back in making sure your soles of your feet stay flat on the floor. If you want to bring your knees closer together in the starting position you can. Plank - start with your personal best (as long as possible) and add 5 seconds each day ADD ON: alternate straight leg lifts for your set time. If you find that too hard or you feel like you want to work more upper body, alternate straight arm reaches. To make it even more challenging you can do both arm and leg at the same time making sure you alternate the side of the arm and leg - Bird Dog Plank. Wall Sit - start with your personal best (as long as possible) and add 5 seconds each day - hold a weight to increase difficulty ADD ON: while in your sit, bring arms up to the front, shoulder height, hands touching. Now in a moderatly paced movement, open arms so now they are shoulder height out to the side, bring back forward and continue for your set time. If you have two light weights you can hold those for more of a burn or if you were holding a weight originally, you can hold it out infront the whole time or you can do overhead raises (if shoulders permit). Crunches- start with 20, add 10 each day or you can do Sit Ups - start with 15 add 5 each day ADD ON: add a pulse at the top of the crunch. Reverse Crunches - start with 20, add 5 each day ADD ON: When bringing your legs up (or knees), bring them up on an angle (to the side) and alternate sides. Remember to keep track for yourself and see how many reps/time you've done over the time off, you will be very proud of yourself!

Daily Reminder! Have you moved today? If yes, good job! Now is what you did enough or should you do more? If no, get up, do the exercise challenge posted last week, get out for a walk, do some stretches. What have you been eating? Have you been snacking out of boredum, eating more than usual? Try planning your meals and healthy snacks for the day/week and stick to it. It will be easier to manage your shopping trips and avoid unnecessary store visits. ... What about that water intake? Have you done anything to challenge your brain? Create a daily routine, stick to it. It will pass the time and keep you accountable!

Comfort Zones! This is the time I think alot of us are going to be pushed out of our comfort zones even if we are literally isolated in what we consider our most comfortable zone, our homes. Everywhere is closed. We are limited to what we can do, not only for the sake of breaking the spread of the virus but there is no where to really go. We are limiting our contact with people which means we are surrounded by the same person/people 24/7; this will test our mental health. ... Mental health is a wierd thing. Some people always want to be alone and avoid social interactions while others hate being alone and need social contact. This is going to change us. We are going to be tested and will be forced to change our comfort zones. We can take it as a challenge and struggle through it, or we can embrace it and let it change us. This is a time you can reach out to those you may not have talked to in a long time. This is a time we can learn to pick up the phone and call rather than text, to hear someone elses voice other than the voices of our families or coming from the television. This is the time to learn something new, try something new, find a new hobbie, find a creative side to yourself and grow as people. As personal trainers we are constantly pushing our clients out of their comfort zones but you push us out of ours too and allow us to grow. The time we spend with our clients, we learn something new about them and about life every single day and it's such an amazing thing that we may have taken for granted now that we don't have that contact with all of you. When the world can get back to normal and we can see each of you again, we want to hear about what all of you did to get out of your comfort zones, while being in your comfort zone. Stay safe, be smart and be well, we look forward to seeing you all again soon!

Creativity! Let's see or hear of some fun and creative ways you are all getting your exercise in! You don't always need standard equipment to workout with, anything can work!

FITNESS CHALLENGE!! During this time, here is a challenge you can do for yourself at home. No weights necessary, No need to report back to your trainer, it's a personal challenge! Goal: the idea is to increase your number of reps/time every day by what is specified beside the exercise.... Squats - start with 10, increase by 10 each day - hold weights if you have them Push Ups (toes, knees, wall) - start with 10, increase by 2 each day or increase difficulty and start at 5(or more if possible) Stationnary Lunges- 10 each side, increase by 5 each side each day - hold weights if you have them Tricep Dips (chair or bench or stair) - start with 10, increase by 5 each day Hip Raises - start with 15, increase by 5 each day - can hold a weight on pelvis area to increase difficulty Plank - start with your personal best (as long as possible) and add 5 seconds each day Wall Sit - start with your personal best (as long as possible) and add 5 seconds each day - hold a weight to increase difficulty Crunches- start with 20, add 10 each day or you can do Sit Ups - start with 15 add 5 each day Reverse Crunches - start with 20, add 5 each day Keep track for yourself and see how many reps/time you've done over the 2 weeks, you will be proud of yourself!

CLOSED We have been advised to close for atleast 2 weeks due to the nature of our services. As of Wednesday, March 18th, 2020 we will be closed until atleast April 1st, 2020. We will reasses in the 2 weeks and see what they advise at that time. This decision wasn't easy but is necessary to help the cause. Trainers will reach out to clients and I will post an update before the end of the 2 weeks to confirm reopening. For everyone who has Pre Authorized Payments, payments/sessi...ons will be adjusted accordingly upon returning. If you wish to have some at home exercises for the time being, contact your trainer or for monthly members, please don't hesitate to contact me by email: [email protected] and we can arrange that. Sorry for any inconvenience. Stay safe, wash your hands, relax! - Amanda Hampel

UPDATE The water issue has been resolved and we will be back up and running tomorrow morning. As far as the COVID-19 situation, I have decided to STAY OPEN to CURRENT members with the exception of new people purchasing personal training sessions only (no new monthly members for the time being). Based on the closures of the larger facilities, I want to limit the amount of people in the gym, which is why I made this decision.... Please DO NOT feel obligated to come in if you don't feel safe doing so. The health and safety of our clients/members is our main concern and we will be doing everything possible to help prevent the spread of any germs for those who decide to come in. The Trainers will be: - Eliminating PNF Stretching (where we stretch you) but will still provide stretching exercises at the end. - Wiping down all handles before and after each use with our individual clients and recommend you do the same when working out on your own. -Avoid using any equipment that is not as quickly cleaned (example: stability balls/medicine balls) if we can so that we don't spend all of our time cleaning during your time with your trainer. - If you'd like to wear gloves, we strongly recommend that. -There is hand sanitizer located in the gym for your use and paper towel and commercial strength disinfecting spray for wiping down the machines/mats. -We will wipe down all handles/touched surfaces more than usual throughout the day. Please contact your trainer if you plan to suspend sessions for the time being. Any suggestions or recommendations are strongly accepted as well. Stay safe, wash your hands, if you have any symptoms, please stay away. We will be taking this one day at a time.... - The Next Step Staff

GYM CLOSED ON MONDAY. Due to water damage that occured over the weekend, the gym is going to be closed all day on Monday, March 16th, 2020. In order for the plumbing that needs to be done as well as all the proper cleaning and sanitizing of the equipment/floor and carpet, and to put all the equipment back, it will not be completed in time to operate tomorrow. The building maintenance has been great and doing everything they can do, some of the wait is out of our control.... I want to make sure everything is done thorouggly, safely and properly for everyone, which is why I've made this decision. I am sorry for any inconvenience. - Amanda Hampel

Regarding the Coronavirus: At The Next Step, we are continuing with our cleaning and disinfecting efforts as usual and would like to assure you, we are doing everything to make sure the gym is safe. What you can do to help: ... - If you are sick, please don't come in (which all of you already follow that - who likes working out when they're sick lol) - Even though we do our best to keep all handles, seats, weights etc disinfected, you can always continue to help by wiping down your machines after you are done. - Wash your hands after your workouts or use the hand sanitizer located on the wall in thr gym. - Avoid touching your face, bring in a towel or use some paper towel to whipe the sweat off your face/body. Don't be afraid to come in, exercising helps keep your immune system strong and with the fun and friendly environment, we could all use a little pick me up!

Check out our March Specials!

I'd like to thank everyone for all the love and support with this new venture! I am looking forward to doing everything I can to make your experience at The Next Step one you look forward to coming to every workout! You have all been so amazing throughout the years, I'm so glad I have the opportunity to work with all of you every day. It sure is a pleasure being able to do what you love and it's because of you that makes that possible! Thank you! - Amanda Hampel

Hello everyone! I have a special announcement to make. As of today Im no longer the owner of The Next Step Life Fitness Centre. My family and I have decided to make the move back home to Saskatchewan. I am excited to announce that long time trainer and manager Amanda Hampel is the proud new owner! I know she is going to do great things with the gym. I just wanted to thank everyone for their business and support over the past few years. I will sure miss the fun and friendly atmosphere of The Next Step! Brandi Venne

Motivation Monday! No more excuses, the first week back after the holidays is over, all the holiday dinners and treats are over and out of sight, get back on track and keep moving forward!

Holiday Gym Hours! Monday, December 23rd - Open Regular Hours Tuesday, December 24th - Open 6am-2pm Wednesday, December 25th - CLOSED... Thursday, December 26th - CLOSED Friday, December 27th - Open Regular Hours Monday, December 30th - Open Regular Hours Tuesday, December 31st - Open 6am-2pm Wednesday, January 1st - CLOSED Thursday, January 2nd and so on- Open Regular Hours Have a wonderful Holiday Season Everyone!

The gym is still open despite the tragic fire down the road. Avoid taking Main/Oak Street if coming from the Algonquin area. Drive safe and see you all in for a workout!

December Specials! Give the gift of fitness this year!

Lest We Forget!