Headwaters Strength and Conditioning

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Headwaters Strength and Conditioning Orangeville and surrounding area’s premier functional fitness and athletic performance training facility.

261019 - 261024Headwaters Strength & Conditioning Workouts261019SquatBench Press261020DeadliftHang Power Sn**chPush Jerk...
10/18/2026

261019 - 261024
Headwaters Strength & Conditioning Workouts

261019
Squat
Bench Press

261020
Deadlift
Hang Power Sn**ch
Push Jerk

261021
Pull-up
Turkish Get-up

261022
Back Squat
Overhead Press

261023
Hang Power Clean
Ski

261024
Rowing
Kettlebell Swing
Sit-up

It happens to all of us. At some point, you reach a plateau. Whether your goals are fitness, aesthetic, or lifestyle foc...
10/15/2026

It happens to all of us. At some point, you reach a plateau. Whether your goals are fitness, aesthetic, or lifestyle focused, eventually you’ll find your body isn’t responding the way it once did.

Don’t give up!

If you’ve already established a consistent workout routine and you’re eating mostly lean protein and fruits and vegetables, but not getting any closer to your fitness goals, try these things to jumpstart your progress:

Speak to your coach – Sometimes a few little tweaks or changes are needed to your routine. This can be accomplished with help from your coach!

Get more sleep – Skimping on sleep impacts your workouts and your nutrition. When you’re well rested you have more energy, a stronger immune system, and a reduced appetite and fewer cravings. Aim for at least eight hours of sleep a night -- that may be the ticket to reaching your goals!

Reduce your alcohol intake – Even moderate alcohol consumption can impact your weight and fitness. Alcohol negatively impacts sleep, it can interfere with your ability to grow and maintain muscle, and it can be a cause of weight gain, especially belly fat. You don’t have to give up alcohol entirely, but try restricting your consumption to Friday and Saturday nights.

Keep in mind that doing MORE in the gym, or eating LESS isn’t always the answer. In fact, results are often accomplished by the sum of many small parts rather than just beating yourself up at the gym…

If you’re frustrated with your progress, try these three things for a month and let us know the results!

Ah yes, the ripped, defined midsection. A flat, defined midsection is typically lauded by males and females alike. It is...
10/13/2026

Ah yes, the ripped, defined midsection. A flat, defined midsection is typically lauded by males and females alike. It is the ultimate sign of fitness and dedication, right?

Even to this day, we are STILL misguided to think that a ripped, defined, toned midsection is not only a sign of health and fitness, but that laying down and planking, crunching, and sweating our way to visible abs is the way to go…

Believe it or not, but research has time and time again shown us that the most effective core exercises are the big prime movers. Lifting, squatting, pressing, lunging, etc. does far more for core strength and engagement than hours of planking ever will. This is not to say, mind you, that additional core work is not beneficial, because it most certainly can be in the right context, but to actually functionally strengthen your midsection in a more efficient and effective way, is done through compound movements.

As for visible abs, or at least a flat tummy - that comes from a wide range of factors including (mostly in order of relevance): genetics, sleep, nutrition, calories in vs. calories out, etc. not how much you crunch, sweat, hours of cardio you do, etc. You are far better off focusing on the things that will ‘move the needle’ the most via quality sleep and sound nutrition before worrying about what exercises and repetitions you think you should be doing.

Focus on core training to improve the strength and durability of your body - the way you look can be controlled elsewhere.

261013 - 261017Headwaters Strength & Conditioning Workouts261013Ryan F’s Birthday WOD261014Echo BikeSkiLoaded Carry26101...
10/11/2026

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Headwaters Strength & Conditioning Workouts

261013
Ryan F’s Birthday WOD

261014
Echo Bike
Ski
Loaded Carry

261015
Rowing
Kettlebell Swing
Box Jump

261016
Deadlift
Front Squat

261017
Handstand
Squat

Find the right foods—for YOUWhat foods make you feel awesome?These are your green light foods. These foods make you feel...
10/08/2026

Find the right foods—for YOU

What foods make you feel awesome?

These are your green light foods. These foods make you feel good—physically and emotionally. You digest them well, you like the taste, and you have a healthy relationship with them. (Read: You can count on them for regular nourishment; you’re not just calling them up when you’re drunk or sad.)

What foods work for you, but only sometimes?

These are your yellow light foods. You might like these foods, but when you eat them regularly or in larger portions, you just don’t feel great. For example, a small portion of lentils feels good, but a big bowl takes you to Fart City. Alcohol and certain “junk foods” might wind up in this category, but heck, so could kale.

What foods make you want to crawl into a hole after you eat them?

These are your red light foods. These foods aren’t inherently “bad,” but they sure make YOU feel bad. (Think: They cause allergic reactions, indigestion, or make you feel out-of-control.) Ultra-processed foods often fall into this category since many people find that, once they start eating them, they can’t stop. At the same time, so-called “healthy” foods can be red-light-listed too. For example, if eggs give you hives, they’re red.

Everyone’s lists will be different.

While many nutrition programs use the traffic light method, they tend to resemble “eat this, not that” lists: Some foods are “allowed” and others are “forbidden.” And the list is the same for everyone. With this approach, no foods are glorified or demonized. And each person’s list is unique.

Nutrient quality is just ONE consideration.

Consider how foods makes you feel—holistically: Does this food feel good in my body? Do I like how I behave when I’m around these foods? When you make choices considering the questions above, you’ll probably tend to eat healthier. But more importantly, you’ll likely feel a greater sense of autonomy, flexibility, and enjoyment when you eat.

D.O.M.S. stands for Delayed Onset Muscle Soreness. This typically starts to present itself 12-24 hours following an inte...
10/06/2026

D.O.M.S. stands for Delayed Onset Muscle Soreness. This typically starts to present itself 12-24 hours following an intense workout.

What D.O.M.S. IS - This is caused by inflammation of your muscle tissue due to a stress that is something different or greater than what your body is used to. If you are new to exercise, doing a few push-ups and squats could even cause pretty extreme D.O.M.S. the next few days.

What D.O.M.S. is NOT (necessarily) - A sign of progress.

Nearly everyone who talks to their gym buddies, family members, or coworkers when asked, “how was your workout?” usually follows that up with, “it was great…I am SO sore!”

Soreness, as mentioned, is a sign that your body has become inflamed due to a stimulus greater than what it is used to or has experienced in the recent past. This does not necessarily mean you are now getting thin, getting stronger, or even getting closer to your goals, believe it or not.

In fact, I would encourage you to try and stay away from too much exercise or intensity that can cause too much soreness. Why? Well, exercise causes inflammation and stress. The whole adage that “no pain, no gain” oftentimes does more harm than good. Every once in a while your workout may make you sore, but if you are chasing that soreness or only rank how apparently effective your workout was based on how sore you are, your focus is misguided.

Instead, aim to be consistent and hover in the range of just a little bit of soreness following a workout. If you can tell your muscles worked yesterday, great! If you can barely walk, you probably should have scaled or modified your workout a bit more.

Remember that lifelong health and fitness is 100% about consistency. If your workouts are too extreme and make you too sore all the time, then you are not going to be able to stick with that for the long-term. And no, more soreness does not mean you are progressing quicker, either.

261005 - 261010Headwaters Strength & Conditioning Workouts261005Overhead SquatPull-up261006DeadliftBench Press261007Sit-...
10/04/2026

261005 - 261010
Headwaters Strength & Conditioning Workouts

261005
Overhead Squat
Pull-up

261006
Deadlift
Bench Press

261007
Sit-up
Dumbbell Sn**ch
Box Step-up

261008
Rowing
Push Press

261009
Kettlebell Swing
Box Jump
RDL

261010
Wall Ball
Pull-up

It’s hard being a beginner. You see people in the gym doing cool things and want to get there yourself, preferably as qu...
10/01/2026

It’s hard being a beginner. You see people in the gym doing cool things and want to get there yourself, preferably as quickly as possible!

Our advice: take your time.

This is a process you don’t want to rush. Right now you’re building a fitness foundation, setting yourself up for a lifetime of healthy habits. It may seem as if you’re moving slowly, but you’re making more progress than you realize!

Taking time to master the basics will set you up for success in the long run. This is the time to ask questions, take it slowly if needed, and enjoy the process of getting in the best shape of your life!

COMMITTED CLUB - SEPTEMBER 2026Congratulations to all 87 members achieving Committed Club for the month of September - o...
10/01/2026

COMMITTED CLUB - SEPTEMBER 2026

Congratulations to all 87 members achieving Committed Club for the month of September - our best ever Committed Club for the month of September!

A special congratulations to Mikayla Kachurowski for winning our September Member of the Month award! Mikayla, you can collect your prize from the front desk next time you are in.

Some other September stats - There were 1,544 S&C workouts completed by our members in the month of September.

Additionally, 30 members have completed the most recent 'series,' by achieving Committed Club for the last 4 consecutive months (June-September). A special congratulations to Kim Browne for being randomly selected as the June-September Series winner. Kim, we will automatically apply a $50 credit to your account.

Our focus and direction is simple in concept, but can be tough to achieve. To qualify for our monthly Committed Club, you must complete at least 12 workouts in the month.

We want to enforce life-changing habits, because we believe that in order to truly make a difference in your health, consistency is key.

#1 – Strength TrainIf your goal is to lose weight, don’t overlook strength training.While resistance training may appea...
09/29/2026

#1 – Strength Train

If your goal is to lose weight, don’t overlook strength training.

While resistance training may appear to burn more calories when compared to some forms of cardio, it plays a critical role in preserving and building muscle while you lose body fat.

Here’s why that matters:

Preserves muscle — Maintaining muscle helps ensure more of the weight you lose comes from body fat.

Supports your metabolism — Muscle tissue requires energy to maintain, helping support your daily energy expenditure.

Improves body composition — The scale might not change dramatically, but you can become leaner, stronger, and more defined.

Makes you stronger and more capable — Progressively getting stronger helps you maintain an active lifestyle and perform everyday activities with greater ease.

The best weight-loss programs aren't about simply becoming lighter — they're about becoming leaner, stronger, and healthier.

Lift weights. Eat well. Stay active. Be patient. The results will follow.

Address

205467 County Road 109
Orangeville, ON
L9W0V1

Opening Hours

Monday 5:30am - 10pm
Tuesday 5:30am - 10pm
Wednesday 5:30am - 10pm
Thursday 5:30am - 10pm
Friday 5:30am - 9pm
Saturday 7am - 9pm
Sunday 8am - 6pm

Telephone

+15199422255

Website

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