Crush Food Fads

Debunk the top 5 Nutrition fads


With so much nutrition information available, it’s hard to tell whose advice to trust. With Ignite Nutrition we’re going to debunk the Top 5 Nutrition Fads and teach you how to separate fad from fact.

Join Andrea, the founder of Ignite Nutrition, on April 18th for this 60 minute free Lunch and Learn in the Bow Valley Square Conference Room catered by Olly’s.

Space is limited so sign up early!

If you have any questions at all, please don’t hesitate to ask us at the front desk!

Healthy Choices & Eating Out

Eating out at restaurants can feel like a challenge when you have nutrition goals


Learn about specific things you can do to keep yourself on track no matter where you are eating, how to make informed choices, and continue to enjoy eating out!

Join Andrea, the founder of Ignite Nutrition, on February 19th for this 60 minute free Lunch and Learn in the Bow Valley Square Conference Room catered by Township Bar and Grill.

Space is limited so sign up early!

If you have any questions at all, please don’t hesitate to ask us at the front desk!


How do good intentions in the New Year back fire?

We have all heard about overtraining in the gym, but make no mistake, this is not directed at just high-performance athletes. The New Year resolutioners with good intentions fail into this trap every year.

Overtraining by definition is ‘a constant intense training that does not provide adequate time for muscular recovery’. Basically translates into “I’m going to go to the gym every day in January and finally get in shape – This Is My Year!”

Overtraining happens when the volume or intensity of your workout program exceeds your ability to heal and recover. Because your body is unable to keep up with you, it stalls out, impeding progress and even putting you at risk for injury.

Adequate recovery time is needed so your  muscles can  be ready to build again. As a rule, your timeline between workout bout with specific muscle groups is an average of 48 hours.

When you train you are causing microscopic tears to form in the fiber and connective tissue of your muscles. You must allow this time for recovery, no matter how you feel or mentally ready you are to work out again.

Do any of these symptoms sound like you?
  • Persistent fatigue and muscle soreness?
  • Sicknesses that lingers on a bit too long?
  • Trouble sleeping or staying asleep?
  • Are you irritable or feeling depressed ?

Talk with us about your New Years training so you stay fit and healthy without a backfire in 2019!

Plan Your Fuel

A Step-by-step course on meal planning for people who want to eat healthier & end their mealtime chaos

Having a plan will help you prevent getting “hangry” and be tempted by quick fix fast food options.

Learn to plan balanced nutritious meals, how to incorporate healthy snacks to keep you fueled for the day, and not overeat at meals.

Join Andrea, the founder of Ignite Nutrition, on November 7 for this 60 minute free Lunch and Learn in the Bow Valley Square Conference Room catered by Township Bar and Grill.

Space is limited so sign up early!

If you have any questions at all, please don’t hesitate to ask us at the front desk!

Halloween Superfood


Did you know that the name pumpkin comes from the Greek word ‘pepon’, meaning ‘large melon’? Similarly, pumpkins are technically a fruit because they contain seeds. In fact, the average pumpkin contains about 500 seeds.

Today, let’s explore the outstanding nutritional profile of pumpkin seeds! Truly a yearlong superfood!

Pumpkin seeds, also known as pepitas, are usually green in colour, semi flat and oval shaped. They have a pleasant nutty taste and a chewing texture.

Pumpkin seeds are most often roasted and do not need to be refrigerated. Their outstanding nutrition profile will have you running to the grocery store to incorporate this nutritional powerhouse into your diet.

Nutritional Profile

Pumpkin seeds are a good source of protein and heart healthy, cholesterol-lowering phytosterols and mono-unsaturated fats.

Pepitas are rich in antioxidants and the amino acid tryptophan, which converts to serotonin and melatonin to help with restful sleep.

Pumpkin seeds are incredibly high in magnesium (58% of daily requirement), which protects against heart disease, diabetes, osteoporosis and stroke.

Magnesium is one of the nutrients with the highest prevalence of inadequate intakes among Canadian adults (CCHS 2.2) along with vitamin A, vitamin D and calcium. Magnesium deficiency has been associated with chronic fatigue, increased muscle tension, insomnia and  possibly depression or anxiety. 

Read more about the role of magnesium in our bodies and food sources here.

1/4 Cup Pumpkin seeds
  • 189 calories
  • 9 grams protein
  • 60% of daily potassium requirement [helps control blood pressure, fluid balance, nerve and muscle functioning] 
  • 58% daily magnesium requirement [heart, nerve and muscle functioning]
  • 51% of daily phosphorous requirement [builds strong bones and teeth]
  • 32% daily zinc requirement [immunity, cell growth/division, sleep, mood]
  • 29% of daily iron requirement [carries oxygen throughout body]

Health Benefits
  • Prostate health
  • Diabetes prevention
  • Blood sugar control
  • Lower blood pressure
  • Improved cholesterol
  • Improved sleep
  • Anti-inflammatory effects for those with arthritis

Bottom Line

Pumpkin seeds are and extremely nutritious addition to your diet and support healthy body functions. As with other nuts and seeds, me mindful of portion size and stick to 1/4cup maximum for the day.

Idea! Packaged unsalted pumpkin seeds are a tasty treat for trick-or-treaters!










Dawn and Dusk

BVS Fitness Centre will be hosting a Dawn and Dusk Group Exercise Challenge from October 1st to November 2nd.

The goal is to collect three stars per week!
  • Morning, evening and all Friday classes are worth 1 star!
  • Sign-up for our November Nutrition Lunch & Learn and get two bonus stars!
Every week during the challenge, we will be drawing a name from all registered participants who collected tree stars for a small prize.  At the end of the challenge, all participants who have met the minimum requirements to complete the challenge will be entered into the grand prize draw (not to mention bragging rights!).

Take this opportunity this fall to create a healthy habit that you can carry with you throughout the New Year!

If you have any questions or are interested in signing up, let us know at the front desk!



BVS Fitness has teamed up with Ignite Nutrition to help set you on the path to success reaching your fitness and wellness goals.

This 3 minute video goes over what to expect once you make the decision to with one of Ignite Nutrition’s skilled and registered dietitians.


If you have any questions or would like to set up a meeting with one of our registered Dietitians, please don’t hesitate to let us know!


Text Neck

Whether we’re waiting in line at the grocery store or killing time between meetings, Kenneth Hansraj from the National Library of Medicine has these two bits of advice for those of us who find ourselves frequently looking down at our phones:


  • Look down at your device with your eyes. No need to bend your neck!


  • Exercise: Move your head from left to right several times. Use your hands to provide resistance and push your head against them, first forward and then backward. Stand in a doorway with your arms extended and push your chest forward to strengthen “the muscles of good posture.”


For more information on “Text Neck” and the ways in which frequently looking down at our phone is affecting the health of your spine, check out this article by The Washington Post .