Blog Articles
14
MAY
2025
Is Testosterone Replacement Therapy Right For You
Testosterone Replacement Therapy (TRT) is in the news and social media more than it ever has been. As men take control of their health more than ever, they are realizing the benefits of taking testosterone supplementation to augment their day to day functions. Testosterone is a sex hormone
06
MAY
2025
The Optimal Weight Loss Routine
A study published in 2023 demonstrated the results of a controlled diet and how exercise volume impacts fat loss in individuals with type 2 diabetes. This study split up 82 individuals in cohorts where researchers controlled being in a caloric deficit of 25% only, being in the same ca
16
APR
2025
Falls are Your Worst Enemy
In Canada, falls are the leading cause of injury-related hospitalizations and injury deaths among people aged 65 or older. Injuries from falls reduce older adults’ quality of life, increase caregiver demands, and are the reason for admissions into long-term care. The cost of treating
10
APR
2025
Does Muscle Really Burn More Calories at Rest
Is it true that muscle burns more calories at rest compared to fat? Yes, this is true. Muscle burns 6 calories per pound per day, and fat burns 2-4 calories per pound per day. The more lean mass you have, the more calories you burn. When you exercise, you'll notice that you burn fewer
31
MAR
2025
How Long Does Body Recomposition Take
One of our biggest challenges when we start to lose weight is ensuring that we keep developing muscle mass. Our metabolism depends on muscle mass to function optimally. Muscle burns fat at rest is something we've all heard before. If the first goal is fat loss, the next goal should be
26
MAR
2025
Save your Cardio for Something Fun
Cardio should not be a chore. In fact, it should mimic more real world activities to build heart health and increase bone density. Weight bearing activities like walking, running, hiking, or playing sports are way more fun than slaving away over an elliptical machine. The machines are grea
07
MAR
2025
Women and Creatine
Creatine isn't just for people who are bodybuilders, competition prep or elite athletes. This amazing supplement has more benefits than just aiding in building muscle mass. Women can benefit from adding a bit to their daily protein shakes. It's tasteless and colourless, and blends
24
FEB
2025
Prevent Muscle Loss when you Lose Weight
When the body loses weight, it can come off in the form of both fat and muscle. When we don't incorporate strength training as part of our weight management strategy, your body will make cuts where it sees fit. It's not possible to prevent muscle loss unless you follow a policy of
15
FEB
2025
The Problem with Supplements and Liver Toxicity
Many people take supplements to help improve their health. Most vitamins and supplements are generally safe, but experts are now cautioning about overdosing on beneficial supplements to try and "speed up" the outcome. Liver health can be impacted severly when people decide to go against th
07
FEB
2025
6 Things to Know about Weight Maintenance
Let's say you've been working hard on your fitness goals the last several months and you're finally at your goal! Congratulations on a job well done! You should celebrate how challenging it was to get here and you have no desire to go back. The biggest hurdle with maintaining y
22
JAN
2025
Cold Plunge Benefits for Men and Women
You may have seen photos of pro athletes jumping into a cold plunge tub after a game or competition. There are many benefits to shocking your body after a workout session with an immersion of cold water like lowering inflammation, boosting brown fat (the type of fat that burns calories), b
15
JAN
2025
A Heart Healthy Diet Requires a Plan
Many of us have started to clean up our diets as we normally do at the beginning of the year. Getting back to a healthy eating routine can take a bit of effort. That can include doing groceries with a plan in mind of how to address your macronutrient needs. We've heard of tracking our
04
JAN
2025
Men - You Need to Stretch More
One thing that is a very common occurrence in our male clients is that they have limited mobility and flexibility. Many men think stretching is something that women do or is not as important for them to incorporate into their routines, especially when they are younger. This is far from the
30
DEC
2024
Your Goal Should be Body Recomposition
We talk about body recomposition more these days with the advent of weight loss medications where one of the side effects is losing muscle mass. Unless people make lifestyle changes including some form of strength and resistance training, losing muscle mass is not an ideal. Muscle protects
05
DEC
2024
The Reason You Are Not Losing Weight
If you've been plateaued for a while and you don't know what's going on, there are other factors at play other than calories in and out. While simple math may work to kickstart your fat loss when you are younger or at the beginning of your journey, as you age other hormonal res
20
NOV
2024
How to Overcome DOMS
The worst thing about starting a new fitness program or pushing yourself harder at the gym is the inflammation and muscular soreness you experience. When your muscles are being challenged a different way than normal, the fibres will tear and repair themselves when you rest. There are a few
04
NOV
2024
When is the Right Time to Start a Fitness Program
We've all had moments where we knew we should workout and found something else to tackle instead. We have good intentions of getting to the gym, but quit after a few tries because it's so much effort. Like everything in our lives, fitting in a workout needs to be a priority if one
22
OCT
2024
Women and Cyclical Training
That time of the month can be a struggle for women in their reproductive years. Pre-menstrual symptoms can range from being debilitating to generally uncomfortable. How does your cycle affect your exercise routine? There's research that emphasizes when performance gains are possible vs
15
OCT
2024
All About Creatine Supplementation
Creatine monohydrate supplementation has a lot of history in the bodybuilding community. However, in recent decades, more of the general population has started to supplement with creatine in their protein shakes. The good news is there's a lot of compelling research on creatine supplem
08
OCT
2024
Managing Joint Pain for a Better Quality of Life
Mature adults aren't the only people experiencing joint pain these days. People who are overweight, don't exercise, have degenerative illnesses, and low bone density are also impacted by joint pain. If you were a young athlete, the places where you were injured suddenly become infl
17
SEP
2024
How to Protect Your Mental Health
For those people who identify with older generations ranging from boomer to millenial, we were raised in a way that did not prioritize mental health. Most of us were told to walk it off or sleep as a means of dealing with high pressure situations. Now we know a lot more about managing stre
03
SEP
2024
Aging Gracefully with Exercise and Nutrition
People take the advantage of youth for granted. You never think in your 20's or 30's that weight can creep up on you quickly just by consuming the wrong food or forgoing your workout for a month. After your 40's and 60's, bodies age quicker than in any other decade of life.
19
AUG
2024
Benefits of Low Intensity Interval Training
There are many group programs out there emphasizing the benefits of HIIT (High Intensity Interval Training). This type of workout is characterized by periods of high impact exercise followed by timed rest and recovery. HIIT is known to spike your heart rate to 80-95% of its maximum rate. F
12
AUG
2024
Excessive Exercise and Infertility
According to the World Health Organization, 1 in 6 people of reproductive age suffer from infertility. Researchers have also found that as competitive sports become more popular, many athletes who spend long hours exercising or practicing can also experience negative effects. In women, thi
07
AUG
2024
How to Improve Mens' Sex Life
A sobering statistic that should shock people is that 79% of men who suffer from erectile dysfunction (ED) are overweight. 35-75% of men who have pre-existing lifestyle diseases like diabetes, renal failure, high blood pressure, and chronic obstructive pulmonary disease also suffer from ED
17
JUL
2024
Why Building Muscle Increases Longevity
Exercise is the fountain of youth. When you move your body in different directions, lift weights, increase your cardiovascular health, you decrease all cause mortality (dying from various causes). Building muscle is vital to stave off metabolic illnesses later in life. If you haven't b
10
JUL
2024
Classic Bodybuilding Exercises Yield Best Results
There are so many exercise fads out there it's hard to know what to do with all the noise. The best physiques aren't built with random workouts. If you want a specific aesthetic, you need to stick to a basic routine that gives you the best bang for your buck. Forget about resistanc
03
JUL
2024
Training Splits for Hypertrophy
Many people talk about hypertrophy as a gold standard in heavy weightlifting. If you want to get bigger muscles in the process, incorporating this training style into your routine is a great way to challenge yourself. Hypertrophy is when you train your muscles to failure and deprive them o
22
APR
2024
Best Exercises to Get Rid of Foot Pain
When you have achy and sore feet, it's not always your shoes that are to blame. If you wear high heels, shoes with improper support, narrow toe boxes, and worn out soles, your feet can really suffer. Not only that, but when your gait is impacted by foot pain, that misalignment can also
15
APR
2024
Menopause Changes How you Exercise
Women over 40 generally are known to gain weight due to hormonal imbalances as their bodies experience peri-menopause. For women who have already hit menopause, they have realized how important it is to maintain and build muscle to ensure their bone density remains strong as they age. The
08
APR
2024
Why You Don't Look Like Someone Who Trains
Have you ever wondered why you never end up looking like the fitness models in magazines or even as good as your friend who works out less than you do? If you are finding yourself getting stuck and frustrated about why the scale or measuring tape isn't showing you the progress you expe
02
APR
2024
Personal Training vs. Group Fitness
For most people looking to start a new routine, group classes are very attractive to get you moving in a social setting. Enjoyment is vital if one is to succeed in working out on a regular basis and group classes offer a great place to hang out with friends or make new ones in an active co
28
MAR
2024
Reduce Stress with Mind Body Connection
Stress and anxiety are now so commonplace that many Canadians are now medicated on anti-depressants. Chronic insomnia, weight gain, lack of focus, lack of social interaction, and low rates of movement are all contributing to this growing problem. However, there are ways to combat stress an
23
MAR
2024
Speed Up Healing with Movement, Not Rest
When we have injuries like a twisted ankle, musle spasm, tendonitis, or back pain, the general thought process is to rest and recover. However, studies demonstrate that movement can help us recover faster compared to doing nothing. Our bodies need movement to feel their best so it's no
17
MAR
2024
Quitting Before the Magic Begins
Did you know that 80% of people who start going to the gym in January will quit their fitness routines by the end of March? What happens is that when you go hard by doing dry January (quitting alcohol for a month), eating healthier after the holidays, going to the gym daily after January 1
26
FEB
2024
Weight Loss Medications: Pros and Cons
Ever since the class of medications known as GLP-1 receptor agonists was released to the mainstream (Ozempic/Wegovy), they have invited both relief and controversy. Originally intended as a diabetes management tool, these medications soon became marketed towards the treatment of obesity. A
23
JAN
2024
Personal Training for Winter Sports
Many of us move inside during the winter months to stay warm and cozy. However, the cold should not prevent you from being active outdoors. Getting prepped to do activity when the temperatures are below zero can be a hassle in the beginning. You have to buy all the right gear to stay warm,
26
DEC
2023
Best Fitness Advice for Men over 40
As you age, you may have noticed that you are putting on more weight in your midsection and it seems like you have to work out twice as hard to make the same gains as you did when you were younger. Men have a harder time building muscle in their 40's due to fluctuating hormones like de
19
DEC
2023
Why HIIT Doesn't Work for Women Over 40 to Lose Weight
If you are a woman between the ages of 38 and 50, you might be noticing that you gain weight a lot faster than you used to regardless of what you're eating or how often you are exercising. When women go into perimenopause, their bodies go through hormonal changes that can cause cortiso
07
DEC
2023
The Holidays Do Not Have to Derail Us!
The holidays are a time to enjoy meals with family and friends. Maybe you have office potlucks where everyone brings goodies from their cultural origins. December is notorious for having cheat meals left and right. But does that mean we are a failure if we indulge a little too often than w
28
NOV
2023
Why the 4 Week Challenge Works
By now, you've probably come across all the ads from different gyms around town promoting body transformations that come from a 4 week challenge. These programs are geared to getting you maximum results in a short about of time. But the benefits are more than just weight loss. Building
20
NOV
2023
Overweight and Fit vs. Thin and Sedentary: What the Research Says
Is it true that being overweight and fit is better than being thin and sedentary? The research says yes, but only sort of. The reality is that carrying excess fat around our vital organs increases our risk of developing certain lifestyle illnesses like diabetes, high blood pressure, high c
14
NOV
2023
Spot Reducing is Not a Thing
Almost 90% of the clients who reach out to us have one goal in mind: reducing belly fat. It doesn't matter if you are young or old, and regardless of gender, everyone struggles with the bulge around their waist. The good news is that it's possible to get rid of belly fat, the bad n
11
NOV
2023
Small Group Training is a Big Deal
Small group personal training is a great way to build muscle, burn fat, enjoy camaraderie with friends but pay a third of the price of one-on-one personal training. With more personalized attention, the coach can give you pointers and correct form more often than larger group classes where
25
OCT
2023
Getting Started is Half the Battle
Sometimes getting started with a new health and fitness regime can be a daunting task. Seeking the right help can help you achieve results faster and save you money. When we are starting out after a long period of not working out or doing activity consistently, our bodies need some time to
27
FEB
2023
Features Of A Great Fitness Centre
Choosing the right fitness center is an important decision for anyone who wants to improve their health and wellness. With so many options available, it can be difficult to know which gym is the best fit for your needs. The best fitness centre for you will provide the equipment, facilities
13
FEB
2023
Lose Belly Fat With These Exercises
Although we might wish that there were a magic solution to target fat in specific areas of the body, weight loss requires a holistic approach. But there are some forms of exercise that help to burn fat more quickly than others, which can help you to lose belly fat and slim down overall. So
23
JAN
2023
Healthy Versus Unhealthy Weight Loss
Many people want to drop weight fast, but doing so is often unhealthy, unrealistic, and unsustainable. When a person purposely loses a lot of weight at once, it likely isn’t all fat that they're losing, and this weight will come back after they fail to stick with the highly restr
16
JAN
2023
The Benefits Of Using A Private Fitness Centre
When you’re ready to improve your health, lose weight, boost your stamina, or reach a new personal best, you’ll likely need to attend some type of fitness centre. But which is better: private or public? Public gyms tend to be larger facilities owned by a corporate conglomerate,
09
JAN
2023
How To Prepare For Your First Session With A Personal Trainer
When you’re ready to start personal training, either in person or online, you may feel anxious for the first few sessions. For someone who has never worked with a personal trainer, you might not know what to expect or you might feel nervous about working with another person in the gy
27
DEC
2022
Fitness Increases The Length And Quality Of Your Life
Plenty of people join the gym to lose weight or to look better, but many people also join the gym to help them feel better, live longer, and be healthier. Regular fitness is an integral part of healthy living and it impacts every aspect of our life. Keeping up with fitness helps us feel ha
22
DEC
2022
Personal Training Teaches The Skills You Need For Sustainable Fitness
Sustainable fitness isn’t an easy feat. Often, people will begin with the best intentions but they lose sight of their goals and their fitness journey ends without any major changes to their lifestyle. Some people are able to keep up their workouts and diets for a little while, but t
19
DEC
2022
Developing Accountability For Weight Loss
Many people start their weight loss journey full of motivation and good intentions, but quickly lose sight of their goals and give up. Staying on track with the weight loss journey you’ve started can be incredibly difficult if you aren’t held accountable. It’s a great ste
14
JAN
2022
Everything You Need To Know About Our Transformation Challenges
Body transformations are more than 'before' and 'after' pictures. There's an inspiring story to be told about how they embarked on their journey to a healthier self. If you're looking for a little motivation to tweak your lifestyle for the better, you're i
01
JAN
2022
Why Choose to Train with our Calgary Personal Trainers?
Personal training is a preferred way to stay and get fit by many. Here at Rage Fitness our Calgary gym focuses on personal training, to fit anyone's specific individual needs, goals and preferences. We are here to help you be your best! Regardless of shape, size, goals, needs and wants
CHOOSE RAGE FITNESS
If you are seeking to lose weight, increase your physical fitness, or transform your body and your life with a superior personal training experience try Rage Fitness, With some of Calgary’s top personal trainers, the team at Rage Fitness is standing by to guide you on your journey to comprehensive wellness. Find out more by calling 1-825-945-7733 today.
