Topp Performance
737 Elgin Street N0H 2C4 Port Elgin, ON, Canada

The holidays have come to an end and it’s time to find some sort of normal again. We can't take on COVID alone. Youth ZOOM classes will begin next week for anyone with active memberships. The schedule is below. The topics covered vary between 1/Self Defense 2/Boxing... 3/Judo 4/History and Theory I have emailed the active member list the zoom link.

Wishing everyone a happy and safe holiday from our family to yours!

Due to the government’s 28 day mandatory provincial lockdown of non essential businesses, Wednesday December 23rd will be the last day of martial arts classes and Topp24 will be closed at 2pm Thursday, December 24th. Stay tuned for online martial arts class schedule. Let’s all stay positive and hope this will only need to last the 28 days and we can reopen at the end of January.... Stay up to date via our social media platforms and we wish everyone a safe and Merry Christmas! Thank you for your continued support and patience as we navigate through this new mandatory closure. We look forward to seeing everyone in 2021!

Christmas is coming!!

MYTH OR FACT? Working past the age of 65 is linked with earlier death. .... . . MYTH! A study reported in a CDC journal found that compared with people who retired, those who worked past the age of 65 were about 3x more likely to report being in good health. And they also were about HALF as likely to have health problems like heart disease or cancer. Important note: This isn’t the case for all jobs and all people! According to a separate study, working in jobs that are stressful and/or physically demanding, or that you find boring or without meaning, may not have positive health associations. The takeaway: working at something you love doing may have health benefits as you age! REFERENCE: www.health.harvard.edu//working-later-in-life-can-pay-off-

Q: I keep reading that it’s best to work out first thing in the morning, but I am not a morning person! Does it really matter? A: Some studies show that morning workouts are beneficial because they start your day with a fat-burning boost. Plus there are likely to be fewer distractions to get in the way of your workout! But other studies show our body temperature peaks between 2 p.m. and 6 p.m., and with it, so can our strength. Plus, our bodies are better able to use oxygen a...nd have better reaction times later in the day. The takeaway: It really doesn’t matter WHEN you work out just that you do!

Reminder: ALL martial arts classes will be at our new location at 737 Elgin Street, Port Elgin as of this evening! Please enter the building through the front Elgin street facing door. Coats and boots must be taken off in the lobby before going upstairs. Adults, you may use the Topp24 change rooms if you wish. Parents, we ask that you send your children to class already dressed in their gis. Thank you!!... We are looking forward to seeing everyone enjoy the new and improved space!

GOOD NEWS! We have added hoodies to our presale list! There's still time to order so get yours in before it's too late. I will only be ordering for those who have prepaid. ... Both are available with OR without the martial arts on the back in youth and adult sizes. T-Shirts (logo only) - $27 + tax; With martial arts - $30 + tax Hoodies (logo only) - $47 + tax; With martial arts - $50 + tax ***Orders MUST be in before Friday, December 4th***

Just a quick reminder that there will be no Kickboxing or NoGi jiu jitsu classes tonight as we are building out our new martial arts studio at the new gym location. All adult and youth martial arts classes commence at 737 Elgin Street, Port Elgin as of Monday evening!

Hammer Strength Leg Press Coming soon to Topp24 737 Elgin Street

How do we stay safe while continuing to progress as a team and local community? We plan. We prepare. We educate. We take ACTION... The recent rise is cases locally is not something we are turning away from. We are turning into it. The team at Topp and Saugeen Shores Fitness has come together with new increased procedures on cleaning, entry and exit strategies, class sizes, masks protocols and distancing. As a community, Saugeen Shores is our home. Our personal space. We will protect it all costs. Please watch for emails and updated playbooks with video content explaining the newest procedures to keep us all safe. Saugeen Shores Strong

42%! That’s how much MORE likely you’ll be to reach your goals if you write them down. How about if you write them down 5x EVERY morning? Well, we don’t know for sure, but we DO know it’s insanely powerful. And if it’s something you’re having a hard time staying on track with, it’s an easy way to help prime your brain for SUCCESS! ... Every morning while you’re drinking your tea or coffee, or eating breakfast grab a notebook and write down ONE of your goals 5 times. Just ONE Goal. Are you willing to give this a try? How about for the next 3 days and see if you notice a difference. Let me know below, so I can help hold you accountable! REFERENCE: www.huffpost.com/entry/the-power-of-writing-down_b_12002348

NO MORE SOMEDAY. You’re worth more than that, wouldn’t you agree? It’s time to start TODAY and here’s how. Taking that first step is always the hardest part. Especially when it comes to exercise - and trying to figure out the safest, most effective way to get REAL RESULTS. ... That’s why I created my brand-new FREE ebook, The Beginner Quick Start Exercise Guide! It’s important to take control of your health & fitness and this guide will: Improve your cardiovascular fitness Get you stronger Boost your immune system Feel energized Sleep better Reduce stress Improve weight management This book contains everything you need to know (without the fluff) from getting (and staying) motivated, to the exact kind of workouts you need to be doing. You can start your exercise routine TODAY! What are you waiting for? Click this link to grab your guide: https://www.landpage.co/7e4ba62e-13c0-11eb-8ffc-92ae0ff15f87

With the recent increase in Covid-19 cases in Grey Bruce, the Topp Performance team has reconvened to establish additional safety protocols and cleaning procedures for our locations and services. It is of utmost importance to us to keep our community safe and to continue to have a low case count in our area. To our loyal Topp Performance and Saugeen Shores Fitness members, please keep an eye out in the next couple of days for a global email that will entail these increased p...rotocols as per each service commencing Monday, November 23rd. Thank you for your continued support. Stay safe. Stay healthy. Stay kind <3

Hi everyone! I will be placing the order for T-Shirts and hoodies this weekend so please get your orders in before Sunday evening if you want one! I won't be ordering any extras. Will arrive in time for Christmas :D - Sara

MYTH OR FACT When you first start working out or are coming back after a layoff, start with just cardio workouts to lay a good foundation of fitness before you begin strength training. .... . . MYTH! While cardio workouts walking, biking, jogging, cardio classes are important for your health and overall fitness, resistance training also offers huge benefits that you don’t want to miss out on! It can help you become stronger in ALL of your daily activities including your cardio workouts! and make it easier to stay active. It’s linked with a number of health benefits, from improved flexibility and balance to stronger bones and reduced risk of health problems like heart disease and type 2 diabetes. For best results, do 2-3 total bodyweight workouts a week in addition to cardio workouts (if you’re doing those separately)! REFERENCE: www.webmd.com/fitness-exercise//slideshow-benefits-strength

Quick tip to help you avoid the iffy sniff test when it comes to leftovers ... Make sure you label ALL of your leftovers and prepped food BEFORE you put them in the fridge or freezer! It doesn’t have to be a fancy label. A piece of masking tape and a magic marker will do the trick. Just write what’s inside the container and (most important of all) THE DATE.... I know we always THINK we will remember when we put that leftover stir-fry in the fridge, but too many times we don’t! There’s no point in doing meal prep ahead of time if you just end up throwing it out! Do you label everything before you put it in the fridge? Let me know below!

Results! You want em? We can help you get them, but you have to do the work! And that’s exactly what this rockstar client has been doing since the end of July resulting in a 4% body fat loss. That’s 1% per month which is an ideal rate of loss. She also increased her lean muscle mass at the same time. Hello gains! She isn’t on any fad diets and doesn’t spend hours in the gym. She shows up to her PT sessions, twice per week and puts in the work and prioritizes protein and whole... foods in her diet without macro tracking or deprivation of favourite foods. The key the whole time has been consistency and knowing progress takes time. Hit up www.topppersonaltraining.com to get started on your own fitness journey!

Tip to trick your brain into helping you create (and stick with) healthy habits! I have a tip for you that’s backed by real research in brain science and it takes just 5 seconds. The moment you get an instinct to do something healthy (exercise, floss your teeth, eat healthy, stretch) Just countdown 5-4-3-2-1, and then DO IT!... Because otherwise, your brain will tell you dozens of reasons why you SHOULDN’T do those things and you can end up stuck in your same-old rut. Why this works: your brain is always on the lookout for threats and it wants you to feel safe and in control. So whenever you try to develop a new behavior, it can respond by encouraging you to stay in your comfort zone. BUT if you take action before your brain kicks into gear, it short circuits the process! This is the 5-Second Rule made famous by author Mel Robbins. And it really does work as long as you take ACTION! Have you heard of this rule before? Have you ever tried it? Let me know below! REFERENCE: https://melrobbins.com/5-second-rule-hack-science-explained/

Have a safe and enjoyable long weekend!

STARTING your fitness routine back up after quarantine? Important tip! START SLOWLY LISTEN TO YOUR BODY and then GRADUALLY INCREASE the length and/or intensity of your workouts. It can be SO TEMPTING to go hard when you first (re)start working out because you’re inspired and motivated.... But here’s something to know! When people started working out after taking a break due to the lockdown earlier this year, doctors saw an uptick in the number of injuries! Recommendations: Start at 50% of what you used to do (whether it’s cardio or strength training), and very slowly build back up. Your muscles, joints, and tendons will be very grateful! So what about you? Have you started back up your fitness routine after COVID yet? Let me know! REFERENCE: www.nytimes.com//coronavirus-exercise-lockdown-quarantine-