Phone: 613-732-3333  |  |  570 Nelson Street, Pembroke
Employee of the Month!
Baily Strack and Andrew Ryan
Co-op/Placement Students
Time to pass on the Pachyderms!

It is with great pleasure that I get to recognize two of our amazing Co-op/ Placement students.

I can only speak to the Fitness Centre portion of their time with us, but I have found them to be incredibly helpful at this time as we transformed the Centre to a 24-hour facility.   It has truly been a transition phase for us all!
Baily Strack and Andrew Ryan have stepped up far beyond what was expected of them and have made a valuable contribution during their time with us.  
Baily comes in with a positive, inquisitive attitude. She is always ready to help out, whether it be assisting with admin tasks, keeping the gym clean or interacting with customers in a very positive way. I am going to miss her!

Andrew brings an atmosphere of excitement about being in the gym. He loves all aspects of fitness; he is constantly learning. He has helped us immensely with assisting our former circuit members’ transition out to the main gym area through instructing them on the use of our other machines.  He has even used his skills to fix a broken cable for us and shifted his schedule to be here when he could offer the most assistance!

These two will go far in life. I am very happy to have had this time with them.  I wish them all the best in their future adventures!

Freya Ames 
PTS, Fitness Assistant Manager
Dr. Lindsay Heubner, D.C.
Chiropractic Care Is For All Ages!

Many seniors may think that chiropractic adjustive techniques are far too aggressive, and that they will get hurt.  What they don't understand is that there are soft tissue techniques as well as joint mobilization procedures that can help them not only with pain relief, but also with increased range of motion, balance, and coordination, as well as a decrease in joint degeneration.

Chiropractors can also treat children of all ages.  Newborn babies often have misalignments, particularly in the upper vertebrae after the trauma of the birth process.  In the early years, as a child begins to walk (and subsequently fall), issues arise in the spine and pelvis from the repeated assault of falling on their bums, and/or hitting their heads.  These issues can be easily corrected with very little pressure or discomfort to the child.  Check-ups for children encourage healthy nervous system development and this in turn assists with common childhood issues such as colic, allergies, bed-wetting, sleep problems and behavioural issues. 

No one is ever too old, or too young for chiropractic treatment. 
Amanda Myerscough, RMT
Massage Therapy and Headaches

Headache pain can be very aggravating. It can affect your daily activities and quality of life. Massage therapy can be very beneficial in relieving pain if it is associated with the neck muscles. In today's world, a lot of people are working on computers and phones for long periods of time. Usually, they are in a compromised position with the head in a flexed and forward position. This can cause tense neck muscles which can present as pain in different areas of the head. Some common areas are at the base of the skull and above the eyes. 

Massage therapy can have an effect by relieving muscle tension. This may decease your pain and improve your range of motion. Regular massage treatments are effective in maintaining your muscle tone and keeping headaches at bay.

Amanda Myerscough, RMT

Shift Worker? Night Hawk? On a Tight Budget?
A 24 Hour Gym is For You.
With our switch to a 24 hour a day gym facility, there has been a lot of buzz about who would benefit - or better yet - ‘who would want to workout in the middle of the night?’. Shift workers are a big population in our area who now have access to a gym when it fits their schedule. Finish a shift at 11pm or maybe 3am? Now you can come and have a workout before you head home for the rest of your day. There are also those earlier risers, people who have to be to work for 5 or 6am. They can now come in at 3:30am and get their sweat on before going to work.

Another group of people that can utilize the longer hours are students who tend to be more nocturnal than the rest of us. A bonus for those same students, if they want to get just an over night membership, the cost is much more attainable on a, generally, smaller income. A $30 a month membership is appealing to most, however. Pricing that varies depending on how long you want to commit and if you want classes or not makes the gym a more viable option for more people.

A gym that is open all night also means that people who are, perhaps, less likely to workout due to a crowded workout space have the freedom and confidence to work on their fitness goals in private. Lets face it, not everyone is going to want to workout at 11pm, so you can come sweat and grunt your way to better fitness with fewer spectators.

Please stop by our fitness facility and get a tour to see what we can offer. All of our staff is very excited to help out anyone who comes in and give any information you might need.
Nutrition and Footwear
FitFlop Orthopedic Footwear

FitFlop is a trendy footwear company using a triple technology foam footbed for optimal support and comfort. The FitFlop footbed works by dispersing pressure on the footbed to provide comfort for the higher impact parts of the feet like the heel and the metatarsal pad. 

The technology behind these fun, fashionable shoes is the three different densities of foam. The softest foam is located under the arch to provide support and comfort but also increase leg muscle activation by 16%. The toe is made from mid-density foam for structure and support and to help with speed and stability. The heel is made from high-density foam, which helps absorb 22% more shock and take pressure off legs and joints. 

These stylish sandals come in a variety of colours and styles, come check out our amazing selection and start feeling like you’re walking on a cloud with FitFlop! 
10% off for the month of May!
Eat More to Lose Weight! 

Your metabolism is like a fire, constantly working and burning throughout the day. If you forget to feed the fire it will burn out and your metabolism is no different. The most effective way to keep a fire burning is to feed it regularly with the right type of food. Keep throwing kindling on it and the fire will burn through it quickly and crave more, throw logs on and the fire will be satisfied for longer. 

Your metabolism craves wholesome food regularly throughout the day so skipping meals to lose weight is only going to burn out your fire. Breakfast is your starting point; it should be within the first forty-five minutes of waking up and should include a source of protein and fibre. Skipping breakfast causes your blood sugar levels to dip and can create cravings throughout the rest of the day.

Snacks between meals can help ensure your fire is burning full force especially with fruits, vegetables, nuts, seeds and legumes. Lunch and dinner should also provide a source of protein and fibre to ensure you’re filling your requirements. Eating 5-6 times a day will ensure your blood sugar levels are stable and help with your weight loss journey! 
Staff Picks for April
10% off for the month of May!
Dr. Nik’s Staff Pick  

Ultra Glucose Control 

I am very enthusiastic about this great new product from Metagenics!  30% of us are glucose intolerant and don’t even know it.  If we continue on the same path we are on, diabetes is inevitable. 

Ultra Glucose Control uses all the best science available to us today to build a meal replacement drink that will balance blood sugar metabolism and help pre-diabetics avoid medication and all that goes with the diagnosis of Diabetes. Great for diabetics as well!  See the difference in body composition within 12 weeks.

Rebecca’s Staff Pick


PhytoMulti is a multivitamin, multi-mineral and phytonutrient supplement that goes one step further and takes you beyond basic wellness support. It is a blend of 13 concentrated extracts and phytonutrients with scientifically tested biological activity to protect your cells and maintain DNA stability.  
This product provides the highest level of antioxidant protection on the market
(ORACFN value of 25,268) while maximizing your health potential. The recommended dose of 2 tablets/day provides the equivalent of 10 servings of vegetables and fruit! 
Integrated Health Centre
570 Nelson Street, Pembroke
Along the Ottawa River in East End Pembroke
Phone:  613-732-3333