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We are a private established studio. Enjoy a training session without all the fuss of a big gym. Clean, modern and bright. A fun and inviting atmosphere, whether you are an early morning riser or at the end of a long days work. Our goal is to help you reach your goal. It's as simple as that. 

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Looking for an exciting athletic experience? This is the place to find it. Our expert instructors really know their stuff, and care deeply about your experience. You'll have an intense, fun and challenging workout every time. 

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I have been training with John for 10+ years and am excited to continue our training with LYKO FITNESS!
I had tried joining women's gyms years ago but was always discouraged to be surrounded by fit, size zero women, half my age. When my daughter expressed a desire to try joining a gym, we both joined World Health/ GYMVMT and signed up for personal training and were matched with John Lykouris.
John, being closer in age was encouraging for me, and he had a great way of dealing with my daughter..a great match.

John has helped me through many injuries. His rehab knowledge has helped me through lower back and shoulder issues over the years. He understands that some people are looking to be healthy through fitness, not just ripped ànd skinny.
His nutrition knowledge has helped me realize I need to feed my body the right things in order to get the most out of it.
Although World Health is no longer, I look forward to continuing to train with John to maintain my health!


Wendy A.

I first met John when I needed rehabilitation for an old shoulders injury. The medical profession had told me there was no solution for my problem even after surgery. They said I would have to live with it.
After consulting with John so he had a clear understanding of my injury, he carefully led me through a program that drew on his vast knowledge of the skeletal and muscle systems.
Through a combination of weight training, stretching, mobility and nutrition, I’m successfully back on track to the healthy balance that had been lost in my life for several years!
I highly recommend John’s programs and guidance in achieving overall physical and health goals.


Doug C

I have trained with John for 5 years and he has been my guiding force through shoulder operation recovery over the past 2 years.

He works with you to get the most out of your training. I have complete faith in his
expertise as I am still weight training in my seventies.

John will guide you to a better stronger you. He is caring and extremely knowledgeable to get you to your goals.

Judy S.

I have had the privilege in the past working with John in the physical fitness, athletic training and rehabilitative training. When I needed to deal with a shoulder impediment, I knew I could trust John with his expert knowledge and assistance to overcome my ailment. This allowed me to get back to weight training and functional movements without pain. John is equipped with not only his knowledge and assessment, but also has a shared network of professionals who advance in their physiotherapy and support to his practice. For all ages and all athleticism I know John can rehabilitate and train for a healthier lifestyle and train for all sport enthusiasts.


Mathew O.

I trained with John Lykourus for about 2.5 years. During that time he took me from having terrible chronic back pain caused from arthritis and mild scoliosis that often was debilitating, to a point where I could function daily with little pain. John was able to help me develop core muscle groups, endurance, and build my strength back to a level where I not only felt good physically, but also mentally and emotionally. I always looked forward to our training sessions which were diverse, creative and fun. Don’t get me wrong, there were many times I would dread the effort and some workouts required me to dig really deep, but John was supportive and always knew how far I could be pushed both physically from my chronic conditions but also mentally. Big John as I liked to call him was a good, effective personal trainer who produced results!



Ross Lindsay Jr

NEWS

7 Glute Exercises to Tone and Build

by sites • 14 February 2022
Toning and building your glutes can be done at home or in the gym. Read here for eight can't miss glute exercises for men and women. Most people would never say that they wouldn't prefer a great butt. However, many think they're unable to achieve this. But you can build great glutes by doing the right exercises consistently. Do you want to tone and build your glutes? If so, you're in luck! In this blog post, we will discuss eight glute exercises that are perfect for anyone. Understanding Glute Muscles Glutes may seem like one large organ but they're actually a little more complex. Your gluteal region consists of three major muscles ─ the gluteus medius, gluteus maximus, and, and gluteus medius. Since we often sit on these muscles all day, they tend to "fall asleep". The only way to build muscle here is to wake it back up through glute activation, strengthening, and growth exercises. You can learn what these are by checking out our list of glute exercises to help you tone below. 1. Glute Bridge Glute bridges are a great warm-up for your rear. They work the glutes and hamstrings, as well as your calves. This is a home workout that only requires a mat and a body! To start a glute bridge, lie flat on your back with feet flat on the ground and shoulder-width apart. Keep your legs bent to 90 degrees. From there, drive your heels into the ground and lift your torso and upper legs into the air. While in the air, you should be extending your hips until your thighs and torso are in line with each other. Hold this position for two seconds then slowly lower your body back to the start position, and repeat. 2. Glute Kickback A kickback is a low-impact glute exercise that mostly focuses on all parts of the glutes (with proper form) and the hamstrings. One of the variations for this exercise requires you to kneel on all fours with palms flat on the floor and shoulder-width apart. Your legs should be bent to 90 degrees. While keeping your core engaged and back level, slowly lift one leg straight back until your hamstring is parallel to the floor. Stay in this position for two seconds then slowly lower your leg back to the start position, and repeat. The other variation of glute kickbacks is performed standing up while slightly bending forward. Follow the same instructions but try it without the hold. 3. Glute Bridge with Band A glute band can add an extra challenge to some exercises. If you want to do a glute bridge using one, start by lying flat on your back with feet flat on the ground and shoulder-width apart. Remember to bend your legs to a 90-degree angle. Place the band around your ankles and press your heels into the ground as you lift your torso and upper legs into the air. Do this while extending your hips until your thighs and torso are in line with each other. Try to hold each rep for two seconds. Slowly lower your body back to the start positioning after the hold and repeat the movement. 4. Wall Sit If you've heard of some of the wonders that squats can do for your glutes then you'll appreciate this exercise. Wall-sits start with you standing with your back against a wall. From there, you'll assume a "sitting in a chair" position with your feet shoulder-width apart and legs bent to 90 degrees. Slide down the wall until your thighs are parallel to the ground. Slowly bring yourself back up the wall and repeat this movement for a few more reps. Wall-sits work the glutes, quads, calves, hamstrings, and core muscles. Want to exercise ideas to increase intensity? Grab a medicine and hold it out directly in front of you as you perform the exercise. 5. Hip Thrust Hip thrusts are similar to glute bridges but are typically done while lying halfway on a bench. Start with your back on a supporting surface (chair, bench, etc) and knees bent at 90 degrees. Place a barbell over your hips and rest it against your thighs while keeping your feet flat on the floor hip-width apart. Drive heels into the floor while pushing hips up until they are aligned with shoulders. Hold for two seconds and slowly lower your hips back to the starting position. For extra comfort, use a pad or wrap something soft around the barbell to relieve some of the pressure from your hips. 6. Weighted Walking Lunge Lunges are well-known classic exercises that help strengthen and tone muscle . Weighted lunges can be just the workout you need to get your glute muscles firing. Place a barbell on each shoulder and stand up straight with your core tightened. Start taking one step forward with the right leg so that the left heel is lifted off the floor. Bend at the hips and knees until the front knee forms a 90-degree angle while the right thigh is parallel to the floor. Reverse this motion and repeat it with the opposite leg. If you don't have enough space in your workout area to walk, try stationary lunges instead. 7. Clamshells Working out the glutes properly requires movements that hit different angles and ranges. Clamshells are ideal for strengthening the gluteus medius and your pelvis . Begin this exercise by lying on your side with feet and knees together with your hips and shoulders stacked. Let your head rest on top of the arm on the side you're lying on. Place one hand on top of the other then use them to lift your upper body slightly off the floor. Keep your knees to a 90-degree angle and slowly raise your top knee. If you need extra support, consider using a yoga block or towel for your neck. Use These Glute Exercises for Building and Toning Muscles Strengthening and growing your glutes starts with being able to properly activate them then applying the right intensity of stimulation. The great news is that all of these glute exercises can be used in a gym workout or a home workout. Start using these movements today to build and tone your glutes. If you need assistance with improving your fitness, visit us to learn more about the resources we have to help you reach your goals.

Home Gym vs Gym Membership: Which Is Best?

by sites • 13 February 2022
Working out from home sounds comfortable and easily accessible. But, is it your best option? Read here to learn about home gym vs gym membership. Despite all the hype about the benefits of exercise, only 16% of Canadian adults report getting the recommended amount of physical activity. That means that 84% of Canadian adults aren't active enough to get the health benefits of being active. With 2022 still in its early weeks, now’s the perfect time to incorporate more exercise into your routine. The goal would be to get at least 150 minutes of heart-pumping physical activity per week. For those making this resolution, chances are they’ll have a home gym vs gym membership decision to make. Both options have their pros and cons. In today’s blog, we take a closer look at each of the two approaches to working out, so it’s easier for you to make a decision. Exercising at Home Setting up a home gym is something many Canadians look forward to. It’s a home upgrade that’ll definitely increase your property value. But it also makes it possible for you to work out at home. So what strengths and drawbacks do exercising at home have? The Benefits There are many things you get to enjoy when you invest in a home gym. These include: You Get to Save Money One of the top advantages of garage gyms is that they save people money on gym membership fees. Considering that the average gym membership in Canada is $15.91 per month , the savings can add up when you choose to use a home gym. Add that to the savings on the commute to the gym, and you’ll find that you’re saving a tidy sum every year. You Don’t Need to Wait for Equipment One of the common inconveniences of using a public gym is that you sometimes have to wait for someone to finish using particular exercise equipment before you can use it. When you have your own gym, all the equipment is readily available for your use. Besides, you can take as much time as you want on any piece of equipment without worrying about having someone standing a few feet away waiting for their turn to use it. You Get to Practice Without Feeling Self-Conscious It’s difficult to be completely oblivious to the opinions of others. When you work out at your home gym, you get the privacy and freedom to exercise as you please. You can wear whatever you want, yell whatever you want, and even fart without being judged. You Get Your Family Members Interested in Fitness It’s likely that you’re not the only one in your family affected by the physical inactivity crisis in Canada. Your parents, spouse, kids, and other family members could be trapped in it as well. When you set up a home gym, it becomes easier for them to get into exercise because they can easily get to the gym. The Drawbacks Working out at home exclusively has its disadvantages as well. Here are two of them. Limited Access to Exercise Equipment Not many Canadian homes have all the space needed for a well-equipped gym. And even if you do have space, you may not have the uber deep pockets necessary to outfit your home gym with all the latest gym equipment, including cardio machines. In the end, you may find that your choices are limited. Constant Distractions Having a gym that’s attached to your home can inhibit your progress when it comes to getting enough exercise. The cares and responsibilities of home life can be difficult to ignore, both literally and mentally. Your children and pets may interrupt you during your workout sessions, which is something you want to avoid when you're trying to get fit. Choosing Gym Membership The alternative to working out at home is to enroll in a gym in your area. This move has both advantages and disadvantages, just like having a home gym. The Pros A gym membership will set you back well over $75.00 (this varies with promotions)each month, but the benefits are well worth it. These include: Sufficient Amenities and Services Becoming a member of a gym lets you enjoy a wide variety of amenities. In many gyms, you have access to a physical trainer, top-grade exercise equipment, towels, smoothie bars, and more. The gyms do what it takes to help members reap all the strength and conditioning exercise benefits. Childcare Services It’s a massive benefit to know you can drop your children off while you focus on working out in the gym. Many top gyms offer childcare, making it convenient for you to exercise regularly. Social Interaction A neighborhood gym can be a good source of new friends. This is especially the case if you attend a smaller establishment where you get to meet the same people regularly. It’ll hardly take a lot of time before you have a gym buddy who could potentially become a lifelong friend. The Cons There are certain costs associated with a gym membership. These include: Membership Fees You need to pay membership fees to be able to enjoy the benefits of a commercial gym. For those without enough cash, it could mean not being able to continue with exercise. The commute costs involved can also add up. There Are Open and Close Hours Unlike in a home gym where you have access to the gym any time you want, commercial gyms have set operating hours. Many will also close when the weather doesn’t allow and during public holidays, when you may still be itching for some exercise. Home Gym vs Gym Membership: Know How to Choose The home gym vs gym membership decision ultimately comes down to your personal preferences and budget. For those self-motivated Canadians with the space and cash to build a private gym, a home gym is a good option. But if what you want is to enjoy an array of amenities, services, and some social interaction, then a gym membership is what you need. Are you looking to start working out? Check out our services today.

7 Benefits of Strength and Conditioning Exercises

by sites • 15 January 2022
Are you wondering if strength and conditioning exercises are right for you? Click here for seven great benefits of strength and conditioning exercises. Strength and conditioning exercises lead to stronger muscles. Many athletes embrace strength training to improve their performance. Young people greatly benefit from conditioning exercises. However, some seniors wonder if they are too old to do strength workouts. They wonder if the benefits are still present and if it makes sense for them to start. Strength and conditioning exercises provide benefits to anyone, regardless of age. We will outline some of the benefits of adding these exercises to your schedule. 1. More Confidence Confidence will boost your happiness and provide a greater sense of self-worth. Seniors should take advantage of any opportunity to increase confidence. Strength training leaves seniors with a sense of achievement. They see age as a number rather than a limiter. Completing each rep of the workout will reaffirm these beliefs. You may decide to do an extra rep. People do extra reps to discover their true potential. Anytime someone exceeds their limits, they become more confident. Strength and conditioning exercises create this possibility. You can become more confident one workout at a time. 2. Stronger Muscles Strength training enhances your muscles. You will notice the gains in the mirror and like how you look. Everyone needs strong muscles. We use our muscles to lift heavy loads such as grocery bags. As we get older, our muscles get weaker. Strength and conditioning put a pause on this trend. Stronger muscles will help you live a longer and happier life. The impacts of aging get reduced with conditioning workouts. 3. High Energy Having high energy helps in many areas. You can better manage stress while getting more done. Exercising provides an outlet for your energy to grow. You'll feel invigorated during your workout. Seniors need the energy to keep going. A lack of energy may result in less time with family and friends. Seniors lacking energy will get tired sooner. You'll feel tired after strength and condition exercises. However, this type of tiredness is beneficial. You can feel the high of a successful workout. After getting out of the shower, you'll feel ready to tackle the rest of the day. 4. Strength and Conditioning Gives you a Challenge Challenges are fun. They give you an objective, and you can see progress over time. Conditioning workouts provide a challenge. Participants complete a series of reps and get the feeling of achievement. Some seniors get bored easier because of fewer things to do. Giving yourself challenges will keep you busy. You'll go into each workout, striving to perform better than the last one. You can also take the challenges with others. Some personal trainers and gyms offer remote training sessions . You can train virtually with an instructor or group. Training with others will make you take each challenge more seriously. Outside of the challenges, training with others makes you feel like part of a community. Many seniors suffer from loneliness and want to find like-minded people. A fitness group can provide them with camaraderie. 5. You Will Lose Weight Losing weight remains a universal goal across age groups. People have various reasons to shed a few pounds. Some people want to look more attractive. These people want to lose pounds to create a leaner look. Other people want to feel better and more energized throughout the day. Carrying fewer pounds will help with your mood and energy levels. Many people set New Year's resolutions around losing weight. However, most people follow a diet with a low probability of success. While a diet can help, strength and conditioning workouts provide greater upside. Each exercise will burn calories. As you burn calories, you will gradually trim off the pounds. You won't see significant weight loss right away. It takes time to lose a few pounds. It's easier to see results if you stick with conditioning exercises for months. Instead of striving to lose 20 pounds in a few weeks, aim for 1-2 pounds every month. This smaller goal is more doable and does not require drastic actions. 6. You Lower Your Risk of Injury No one likes getting injured. However, injuries are more devastating for seniors. Some seniors don't fully recover from their injuries. Their bodies aren't the way they were back in the day. However, you can still improve your body while lowering your risk of injury. Strength and conditioning workouts target your bones, major joints, and other parts. You will gain extra flexibility and mobility, further reducing your chance of injury. Strength training gives you greater control over your body's balance. When you exercise, you reduce your chances of falling. Many senior injuries take place because of a fall. Workouts reduce the likelihood of this scenario. 7. Better Heart Health Heart disease is a common cause of death. Getting older makes you more vulnerable to this disease. Exercising can act as a preventative measure. Exercising improves your heart health and maintains your blood sugar levels. A rising blood sugar level comes with an increased risk of heart disease. Strength and conditioning workouts keep you in check. The improved heart health will help you live a longer and happier life. Join Us for a Strength and Conditioning Session Strength and conditioning workouts will help you in many areas of your life. You'll gain confidence, energy, and happiness. We offer various sessions to accommodate your strength and conditioning needs. You can select from private or group sessions. We also offer discovery calls, nutrition plans, and other resources. Check out our offerings to see how we can help with your fitness goals.
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