Calgary Fitness Podcast

I'm 38, have a full-time job, two kids, and I just signed up for my first ultramarathon — a 50K race with 2,300m of elevation. The only race I've ever done before this was a half marathon.This episode is my full breakdown:Why I signed upWhat I'm training for (and against)How I lost 70 pounds chasing the NHLMy weekly running and strength routineWhat I eat to hit 4,500 calories a dayThe mental fatigue that comes with being a dad, husband, and managerHow our “Rad Dads Running Group” turned into a form of therapyWhy I train for performance, not aestheticsNo hype, no hacks. Just one guy documenting the reality of chasing a big goal while life keeps coming.

In July, I had a chance to chat with a group of up-and-coming officials in Alberta. This one is a long listen -- enjoy! And hit me up on social media if you like content like this @slimmfitness.

In this episode of the Fit Ref Podcast, host Justin Slimm welcomes back Dan Hanoomansingh, Manager of Officiating for Hockey Canada, for an insightful conversation on the upcoming 2024 hockey season. They discuss the evolving landscape of officiating post-pandemic, the importance of creating a supportive and inclusive culture for officials, and the growing demand for neckguards following recent incidents. Dan also shares insights on officiating development, the role of fitness and communication for success, and Hockey Canada's ongoing efforts to improve retention through mentorship and community building. Additionally, the two reflect on the tragic passing of NHL player Johnny Gaudreau and his brother, honoring their legacy while acknowledging the mental health struggles such events can cause in the hockey community. This episode emphasizes the importance of resilience, teamwork, and self-care both on and off the ice.

I'm Justin, your guide and certified nutrition coach, on this journey through the often confusing world of nutrition. In this episode, I delve into a concerning trend of misinformation in nutrition, especially spotlighting a recent video that's muddying the waters with fear-driven narratives. Together, we'll counteract those myths with solid, evidence-based truths, ensuring you're empowered with the knowledge you deserve. I recognize that discussions around nutrition can hit close to home for many. If you, or someone you know in Calgary, Alberta, is facing challenges with an eating disorder, please know there's support available. The Calgary Eating Disorder Program can be reached at (403) 943-1500, ext 3. For anyone in Canada needing immediate assistance, the National Eating Disorder Information Centre (NEDIC) offers help at 1-866-633-4220. Join me as we embark on a mission of understanding, clarity, and hope for a future brimming with genuine nutritional wisdom.

Welcome back to the "Ref Fit Podcast with Justin Slimm," your comprehensive guide to fitness, nutrition, and life in the sporting world. Formerly known as the Calgary Fitness Podcast, this rebranded platform embarks on an exciting journey, exploring everything from refereeing and sports to family life, longevity, and hormones. Your host, Justin Slimm, is a former hockey referee with a passion for fitness. His unique blend of personal experience and expert insights offers valuable tips and inspiring stories to boost your health and well-being. Each episode delves deep into guidelines for enhancing performance—both on and off the ice—addressing the critical role of rest, nutrition, and movement. Sleep is spotlighted as a game-changer, not just for young athletes, but for individuals at all life stages. Our discussions around nutrition revolutionize the language around food, promoting a balance of "growing foods" and "fun foods" to ensure sustainable success. Movement, the third pillar of our journey, is not confined to traditional exercise. From skating games to resistance training, yoga, Pilates, dance, and even Zumba, we advocate for joyful movement that aligns with your life and meets the Canadian guidelines of 150 minutes of movement per week. A highlight of each episode is the engaging Q&A session, where we address how to make fitness and nutrition sustainable within the context of your busy life. A personal transformation story, where Slimm reveals his remarkable 70-pound weight loss in just 10 months, adds an inspiring touch, showing how such a change can open incredible opportunities. We also address the culture within officiating, with the aim of shifting the focus towards preparation and performance. By learning how to plan meals on the go, you can effectively fuel your body and enhance your performance on the ice. The ultimate goal? To create a sustainable approach to nutrition, fitness, and officiating that propels you towards success in your career and overall well-being. Embrace the "you versus you" mindset, focusing on your own progress, and celebrating your achievements along the way. The "Ref Fit Podcast" is here to inspire, educate, and entertain you as we explore the fascinating world of fitness, nutrition, and referee life together. So, lace up your skates, get ready to move, and join us on this remarkable journey to unlock your full potential—both on and off the ice. Welcome to the "Ref Fit Podcast with Justin Slimm," where we make an impact, together!

Help the podcast out by supporting our friends at truLOCAL. To get three pounds of grass-fed, grass-finished ground beef added to your order, make sure you enter the code TRUSLIMMFITNESS at checkout when you purchase your first regular box. Find out all the details, and what truLOCAL has to offer and get started on eating better today! Today's episode is an update from Jeff Osadec, how baseball players should train, and what to look for to avoid over-training and injury.

In this episode of the podcast, I sit down with Dan Hanoomansingh with Hockey Canada about the upcoming hockey season. It's been a different year with the pandemic, so I wanted to get his take on how officiating will be different and how officials can thrive. If you're interested in becoming an on-ice official, please contact your local branch, or you can find more information, here: https://www.hockeycanada.ca/en-ca/hockey-programs/officiating Help the podcast out by supporting our friends at truLOCAL. To get three pounds of grass-fed, grass-finished ground beef added to your order, make sure you enter the code TRUSLIMMFITNESS at checkout when you purchase your first regular box. Find out all the details, and what truLOCAL has to offer and get started on eating better today!

In today's episode of the podcast, I am doing a Facebook live for our talented group of hockey officials in Alberta. We do these Facebook lives once per month, and I also want to get a greater reach out there and publish it for you! If you're enjoying the podcast, please make sure you leave a five star rating and written review so that we can grow this thing to reach more officials. Help the podcast out by supporting our friends at truLOCAL. To get three pounds of grass-fed, grass-finished ground beef added to your order, make sure you enter the code TRUSLIMMFITNESS at checkout when you purchase your first regular box. Find out all the details, and what truLOCAL has to offer and get started on eating better today!

It's been a while! Things have been busy, but I'm happy to be behind the mic again to bring you some great information that may help you in your fitness and nutrition journey. Today's episode is from a recording of a Facebook Live I did with some Hockey Alberta officials. Help the podcast out by supporting our friends at truLOCAL. To get three pounds of grass-fed, grass-finished ground beef added to your order, make sure you enter the code TRUSLIMMFITNESS at checkout when you purchase your first regular box. Find out all the details, and what truLOCAL has to offer and get started on eating better today!

Mental health is not a weakness. Let's just start there. It's not something that you need to hide, feel weak for, or even minimize your struggles. It's real, just as much as breaking your leg, having a cold, or not sleeping well is. Bob Wilkie has an amazing story. As a young athlete who was in the 1986 Swift Current Broncos bus crash, he has dealt with extensive trauma in his life. But instead of cowering to it and being a victim to it, he put himself through a healing journey once he retired professional hockey, and is now spreading that message to other athletes. For more information on how athletes are being empowered today, see what I Got Mind is up to. Thank you to our friends at truLOCAL for making this podcast possible. To get three pounds of grass-fed, grass-finished ground beef added to your first regular box, enter the code SLIMMFITNESS at checkout.

Gyms, boutiques and fitness facilities in Alberta continue to hope for news on whether they can re-open safely and provide high-intensity training again to their clients. Meanwhile, the Fitness Industry Council of Canada is hoping that the federal government includes gym memberships as a tax deduction in the upcoming budget. This interview with Scott Wildeman, the president of the FIC, is packed full of information as studios look to navigate the current COVID-19 restrictions in Alberta, and also Canada. Thank you to our friends at truLocal for making this podcast possible. A lot of people are using grocery delivery services and truLOCAL connects you right to the farmer, providing high-end, local to your province meats -- delivered right to your door. Use the code TRUSLIMMFITNESS at checkout, and get three pounds of grass-fed, grass-finished ground beef on the house if you purchase a regular box.

Elaine and I had a chance to connect right before IMPACT put out its Top Fitness Instructors of 2021. IMPACT is a publication that puts out some of the best science-based fitness, nutrition and health information to help you on your journey. Obviously, this past year has been like no other, so I wanted to see how a magazine of this nature was able to deal with some real adversity to come out stronger on the other side. If you enjoyed this episode, consider getting a free digital subscription to the magazine on IMPACT's website. Also, remember to support local by signing up for a regular box with truLOCAL, a company that provides high-quality frozen meat, delivered right to your front door. Oh, and they only use local farmers so you know the product didn't have to travel far to get to you. Enter the code TRUSLIMMFITNESS at checkout to get three pounds of grass-fed, grass-finished ground beef when you purchase a regular box. Find out the benefits and how to sign up, here.

I had a good chat with Micaela Widmer, who is a former Canadian Skeleton athlete and now coaches the sport. But what really drew me to her was that she is an ambassador for KidSport, an organization that helps kids get involved in organized sport. To learn more about what she's up to, follow her on Instagram. Until March 10, truLOCAL is offering three pounds of ground beef PLUS two pieces of Alaskan sockeye salmon for free as long as you purchase a regular box. Enter the code HAPPYMARCH at checkout.

In today's episode, we speak with Marco Carducci, who is the goaltender for Calvary FC in Calgary. He's also an ambassador with KidSport, which is an amazing organization that helps kids under 18 get into organized sport through the help of grants and volunteers. To learn more about what Marco is up to, follow him on Instagram. If you're a fan of the show, you know that I love supporting local. That's why I believe truLOCAL is the best place to get your frozen meats delivered right to your door. They work with local farmers to help you get the best product! As a listener of this show, you can get three pounds of grass-fed, grass-finished ground beef added to your regular box if you enter the code TRUSLIMMFITNESS at checkout. Make your first order here!

Greg Quaile is the Vice President and co-founder of truLOCAL, a Canadian company that helps you get high-quality meat delivered right to your door. It's a subscription-based service, the meat is frozen, and in my opinion, is some of the best product out there. Greg and his business partner, Marc, were on season 12 of Dragon's Den -- go check it out on Netflix now! Click here and enter the promo code TRUSLIMMFITNESS to receive 3 pounds of grass-fed, grass-finished ground beef when you purchase a regular box.

Today's episode is with Tammy Slauenwhite, who is a PRO TRAINER with CanFitPro. I really wanted to get her opinions on a lot of things like how to train through quarantine, why Transformation Tuesday doesn't show the whole story, and her background as a teacher. Thanks to the support from truLOCAL, you can get bacon for life! Head to this link and enter the code TRUBACONFL at checkout (when you purchase a regular box) to get one pound of bacon on every order, FOR LIFE!

Harrison Smith had a rough 2020, like a lot of us. He had some really negative stuff happen, but decided to flip the switch and turn it into something positive. He is going to attempt to do 1,000 pullups in a day for Big Brothers Big Sisters Calgary. To see more about his fundraiser, go here. --Thank you to our friends at truLOCAL for making this podcast possible. truLOCAL connects you to the source of your meats, by delivering frozen, local to your province meats. To get three pounds of grass-fed, grass-finished ground beef, go to their website and purchase a regular box. When you use the code TRUSLIMMFITNESS, you'll get the ground beef added in for free!

A little over a year ago, I went to a conference for CanFitPro in Edmonton, Alberta. While there, I registered for a course called 'Becoming a rockstar coach' with Ron McPhee. He took the fitness out of it for a minute and reminded us all to be the best versions of ourselves, rather than the strongest, or the fittest. The stuck with me and it's why I wanted to have him on the podcast. His energy is infectious, he is relatable and is someone that still gets nominated as one of the top trainers year after year. Thanks to our friends at truLOCAL for helping this podcast grow. As a gift to the listener, truLOCAL will be giving away three pounds of grass-fed, grass-finished ground beef in your first regular box when you enter the code TRUSLIMMFITNESS at checkout. More details here. Discover how high-quality, straight to your door delivery will change the way you think about local meat. Plus, you're supporting local!

Today is an exciting episode, as we've got Catriona Le May Doan. She is a former athlete and now the chef de mission for Team Canada for the 2022 Winter Olympics in Beijing. In this episode, you will hear how serving as a mentor for the athletes in the next Winter Games is a full-circle moment for her, how advocating for local sport has changed in a pandemic and how she continues to be a voice for up-and-coming female athletes. Please take time to subscribe to the podcast, share it with someone you know and leave a five-star rating so that we can keep this podcast growing in 2021. Thank you to our friends at truLocal for making this podcast possible. A lot of people are using grocery delivery services and truLOCAL connects you right to the farmer, providing high-end, local to your province meats -- delivered right to your door. Use the code TRUSLIMMFITNESS at checkout, and get three pounds of grass-fed, grass-finished ground beef on the house if you purchase a regular box. More details here: http://shrsl.com/1kewc-1qmc-pzka

In this episode of the Calgary Fitness Podcast, I speak with Rob Kerr with the Calgary Hitmen. I wanted to connect with him and talk about how the team did something very cool with Teddy Bear Lane. If you're not familiar with the team's tradition of the Teddy Bear Toss, this was a really cool undertaking in order to still collect more than 18,000 teddy bears to provide to local charities and organizations. In this episode, you'll also hear Rob's passion for youth sport and leadership. I am so grateful for people like Rob, who continue to build this community and give back to the people that need it. Thank you, Rob! Supporting local is crucial at this time, as many businesses need our help. If you need high-quality, local meats delivered right to your door, check out truLOCAL. The company provides convenient, delivered to the door, easy to use meats that support local farmers (in Alberta, B.C. and Ontario). For more details, and to build your box, go to: http://shrsl.com/1kewc-1qmc-pzka Also, when you enter the code TRUSLIMMFITNESS at checkout (when you purchase a regular box), you will receive three pounds of grass-fed, grass-finished ground beef FOR FREE!

Sanjay Sachdev has an amazing story. As someone who was in the prime of his racing career, he received word that he had an aggressive form of testicular cancer. Instead of letting that defeat him, he decided to use it as an opportunity to fight and brought his bike into the cancer ward. He used it as a way to inspire others and that, to me, is one of the greatest acts of service I have ever seen. If you know someone who is dealing with unimaginable circumstances, please share this podcast with them so that they know there is real hope in the world. Thank you, Sanjay for sharing your beautiful message. During the treatment, he even recorded two YouTube videos (first one, second one) to document the journey. Thank you to our partners at truLOCAL for helping to make this podcast possible. To get three pounds of grass-fed, grass-finished ground beef, go to their website and enter the code TRUSLIMMFITNESS at checkout to have it added to your order, for free (as long as you purchase a regular box)!

Naomi is the owner of two separate Oranj Fitness locations. One in Airdrie and the other in Kensington. Her inspiring attitude, how she's dealt with adversity and how COVID-19 has changed her really opened my eyes to the hard work that small business owners do every single day. Remember that these people are your neighbours, your cousins and your friends. This episode was recorded back in October, so before the latest round of restrictions. Please follow Oranj Fitness on social media or check out their website for more information about online offerings and how to support them. Remember, to access your special gift with truLOCAL, enter the code TRUSLIMMFITNESS at checkout to receive your special gift.

Scott is the Senior. VP of Fitness and Operations at GYMVMT, formerly World Health or World Health Club. There are a number of locations right across Alberta, which also include HERGYMMVMT as well. Scott started his career as a personal trainer with the organization 20 years ago and worked his way up the ranks to where he is today. I appreciate his willingness to open up about the business, his role with the Fitness Industry Council of Canada, and how exercise and movement can be part of the solution as we start to re-open and get things back to normal. This episode was recorded back in October, so some of the restrictions that are in place today were not in place at the time, so I couldn't ask about it, but it was still important to see how he works with federal and provincial governments to lobby for the fitness industry. If you want to find out more about Scott, you can follow him on LinkedIn or Instagram. Also, thank you to our sponsor for supporting this podcast. truLOCAL. To get three pounds of grass-fed, grass-finished ground beef (when you purchase a local box), please go to http://shrsl.com/1kewc-1qmc-pzka and enter the code TRUSLIMMFITNESS at checkout.

Christen Harvey was an absolute joy to have on the podcast. She is the head of the CanFitPro PRO TRAINERS for the PTS and Group fitness division. We spoke about so much in this episode, including how she even got into fitness (it was by mistake), who to trust on social media and what it's like to raise a young girl in the age of Instagram influencers. Are you looking to get local, high-end meats delivered right to your door from farmers in your area? Check out this link and when you purchase a regular box, you'll get 3 pounds of grass-fed, grass-finished ground beef when you enter the code TRUSLIMMFITNESS at checkout: http://shrsl.com/1kewc-1qmc-pzka

Duff Gibson is a former Gold-medal Olympian and current advocate for youth sport and physical literacy. In this episode, we dove into his training for the 2006 Games in Turin, how mental health is so important and why physical activity from a young age can set you up for success in life. His section on having a growth mindset, especially during times of COVID-19, really blew my mind because it can be hard to navigate these tough times. If you want to see what Duff is up to, check out https://www.darkhorseathletic.ca/ or you can follow him on twitter: @duffgibson.

Trevor is the sales manager of Apple Fitness, which is owned by LIV North. During this time of COVID, a lot of people are having a hard time getting the equipment they need because of a backlog of orders. I wanted to ask how this was impacting Trevor's world. He also provides tips on how to look for the best at-home gym if you're stuck working out from home.

Calvin Zaryski is a high-performance endurance coach with nearly 30 years of experience training athletes in marathons, ultra-marathons, triathlon and even helped people climb Mount Everest! You will learn so much during the podcast, including details on where to start if you're looking to get into endurance sport, how recovery plays an incredible role and why it takes time to train for an event. This science-based interview will bring you so much value! To get more information about Calvin, go to http://criticalspeed.com/

I had the opportunity to speak with Dallas Deman, Pam Deman, Brendon Hamilton & Tom Wilde with the Badlands Training Centre in Medicine Hat about their upcoming opening. To hear what their intent is and how they want to help each individual client was so incredible to witness. The audio in this podcast drops out a couple of times but does come back. For more information about what they're up to, check out: https://www.badlandsview.com/badlands-training-centre

We cannot control time. We are going to age. Your parents and grandparents may be in an exercise routine, or maybe they're not. Emily Johnson with StrongerU Senior Fitness helps us understand what it means to be fit into our 50s, 60s, 70s and 80s (and beyond!). What we spoke about: - How to move as you age - Why ageism needs to end - How to help encourage a parent or loved one to move their body You can find out more information about Emily and the team at https://www.strongeruseniorfitness.com/

Eric and Chris Martinez are twins from Texas (recently moved there) who are best-selling authors, speakers and hosts of "The Dynamic Lifestyle" podcast. They have also written a new book called "Rise of the Fit Pros" hoping to help other fitness coaches grow. In this episode, we spoke about: 3:13 -- How the death of their father three days before Christmas, and how that changed them forever. 4:44 -- How to take your pain and grow 6:01 -- Why relationships matter 7:55 -- 'We were all dealt the same deck of cards' -- how to grow during a pandemic 12:00 -- The growth of online training 15:45 -- Developing a growth mindset during COVID-19 18:29 -- Staying fit during a pandemic 21:55 -- Moving states during a scary time 24:25 -- What it's like working with a sibling 26:05 -- How to grow on social media 31:08 -- What to do if you're a gym owner 33:30 -- Taking ownership for your own path You can find more about Chris and Eric on Instagram at @chrisandericmartinez.

Karyn is a CanFitPro PRO TRAINER, Fitness Instructor Specialist. She is also an ICG Master Trainer and a wealth of knowledge. Her 28 years in the fitness industry really shows through as she gave a lot of information about how to get the most out of her clients, what to look for in a group class, and how to measure success.  For more information about Karyn, you can go to her website: https://calgaryfitnessinstructortraining.com/ or check her out on Instagram @sportgirl40 

I decided to take the time to answer questions from you! These solo episodes are a good way to show what has worked for me and my clients in the past. If what you're doing is working, then by all means, continue. I am so proud of you for achieving your goals! Keep it up!

Amy and I worked together for years at a fitness studio in Calgary. I appreciated her energy, her connection with people and her ability to keep smiling. She now helps women of all ages achieve their goals through her online platform (a lot of people aren't ready to go back to a gym just yet). We spoke about so much, but what really spoke to me is her attention to detail and her ability to help so many people change their lives. For more information, follow Amy on social media @amyjohnstonfitness, or go to her website, https://amyjohnstonfitness.com/.

Stevie Ogrodniczuk and I go way back, coaching fitness classes together. I believe her message is one that needs to be shared, as she focuses on overall wellness, instead of just weights and reps. Please make sure you follow Stevie on Instagram at @keep.moving.stevie

Amber and I go way back. Like, almost 15 years when we went to broadcasting school together. I have been admiring her journey over the past few years watching her as an emotional eating, digestive and hormone expert. We spoke about a lot in this episode, including why social media could be making you feel shame, how you can reclaim your control and why slowing down can actually make a difference.

ParticiPACTION has released a study saying children in this country are not active enough. In fact, they gave children and teens a D+ for overall physical activity. However, I wanted to go a little deeper to find out whether or not the pandemic had anything to play in the results.  You can read about the results here: https://www.citynews1130.com/2020/06/17/participaction-kids-physical-activity-coronavirus/

Josh is a former paramedic, who transitioned to the world of fitness in 2014. He understood the mechanics of the human body but wanted to help more people.  Josh is a very smart man, who focuses less on the aesthetic part of fitness, and more about helping people with chronic pain and understanding about how it's more than just how you look -- it's about how you feel.  To be honest, there wasn't an answer he gave that I was completely blown away by. His in-depth knowledge of the human body astounds me.  Make sure you follow Josh on Instagram, @aftermath.fit, or get more details on his website, https://aftermathfitness.ca/. 

Julie is a longtime friend of mine and fellow fitness professional. This Okotoks mom has helped a lot of people achieve their fitness goals, but more recently has launched a new venture to help kids understand the value of moving their bodies. If you're in south Calgary, or the Foothills, check out Kids Play Adventures Inc. on Facebook and Instagram or at www.kidsplayadventures.ca. 

Geoff is the owner of Every Body Stronger, a fitness company in Calgary that focuses on getting stronger, healthier and prepared for longevity.  Geoff and I had an amazing conversation about how strength, energy levels and restfulness are amazing indicators of health, not just a number on a scale.  Please remember that while losing weight can be great, if it's not done with the right mindset and intention, you're missing the point.  A lower number on a scale doesn't mean anything if it comes with feelings of deprivation, restriction and lesser self-worth.  Remember other indicators first. 

Luke O’Geil is with the Calgary Gymnastics Centre and has been a coach for the past seven years. We spoke about more than just what he does with tumbling and jumping, but also about training and mindset.

Jeff has trained some of the top NHL athletes to come through Calgary. He and I had a lot in common, as my history in hockey is long and extensive. You can really hear his passion for training when he speaks about how to stay in hockey shape during COVID-19.

Kristen and I have worked together side by side as trainers and what I notice is her unbelievable passion for helping people. And as a mother, she is trying to navigate this new world just as much as you and I.

Mark Laidlaw is the head coach of the University of Calgary Dinos rowing team. The COVID-19 pandemic has put the teams' season on hold and he is staying busy with his full-time job. But he has several tips and advice on how to row a little better. If it's on the water or on a machine, it doesn't matter.

Karah is from Cambridge Maryland and recently heard me on the Tea With Gary Vee show. As the owner of a CrossFit studio in the US, she reached out to talk about fitness, life in the media and navigating newborn life.

Lucia and I go way back as we have trained together at Orangetheory Fitness. She is a physiotherapist at Lifemark and Movement Sports Clinic. Her practice has changed because of COVID-19, but she has shifted by offering online training services.

When I had the opportunity to chat with Gary Vaynerchuk, I was ecstatic. I reached out to his team in late April and the team responded to let me know I’d been selected. Listen to this one whenever you are feeling down, or unmotivated.

Deanne is a good friend of mine, a fitness client and an expert when it comes to binge eating. Often times, there is a lot of shame associated with binge eating, but it is more common than you may think.

In this episode, Rochelle and Rose, owners of Tri-It Multisport talk me into doing a triathlon! This pair’s energy is so contagious as they bring so much love and humour to the work they do.

With COVID-19 affecting so many, mental health and possible addictions may be prevalent in your life. It could be some you know really struggling, so make sure you know how recognize the signs and encourage them to ask for help. Sending love to you.

Jeff Osadec is the head strength and conditioning coach at the Canadian Sport Institute Calgary. He has trained some of the world’s most elite athletes and provides some valuable insight into how they train, recover and compete.