ABOUT US
R.A.M. is a boutique style fitness studio offering a wide range of services from personal training, group training and indoor cycling to yoga, babies and kids programs as well as sport performance training. Our warm, friendly and motivating atmosphere inspires our clients to reach there full potential and keeps them coming back for more. We deliver the finest customer service with a positive attitude and great energy. Our Team is here to help you transform your life and obtain your most ambitious goals. We look forward to meeting you in the studio.
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OUR TEAM
Whether you are looking to lose weight, lose inches, enhance energy, increase strength, improve flexibility, compete at your highest level, or just live a better quality of life, our expert, knowledgeable and friendly team will motivate and inspire you to conquer your goals.
Personal Trainer and RealRyder Cycling Instructor
"You are a force to be reckoned with."...
TRX and Small Group Training Specialist
"If it scares you it might be a good thing."...
Personal Trainer/Cycling Instructor/Group Fitness Specialist
"You cannot live a positive life with a negative mind."...
OUR FOUR-STEP PROCESS
Book a Free Intro
Start your journey today! Sit down with one of our expert team members to develop your path to success.
Complete your Rampup Program
Complete your Rampup program to ensure you are safe and ready to take on our classes.
Build a Schedule
Sit down with your coach to plan your path to success.
Achieve Your Goals
Our friendly, knowledgeable, motivating and supportive staff are here to help you reach your potential.
ENDURANCE PERFORMANCE
The goal of RAM Endurance Performance Coaching (REPC) is to provide specific and effective programming to increase performance and to meet our clients specific needs and goals in endurance sports.
LATEST FROM THE BLOG
Keep up to date on whats happening in and outside of the studio. Here you will find nutrition advice, new workout ideas and everyday motivation and inspiration from your R.A.M. TEAM.
Nutrition Challenge #12 – Eating proper portions
Today’s Challenge: Keep it simple: Use the plate method Today I am going to show you a simple way to eat proper amounts at each meal. No you do ...
Nutrition Challenge #11 – Reading Nutrition Labels
Today’s Challenge: Read ingredient labels not nutrition facts! Every time I ask someone to send me a list of ingredients on a food label, they s...
Nutrition Challenge #10 – Sprouted Grain Bread
Task: Replace bread or wraps you eat with sprouted grain products such as Ezekiel bread or sprouted grain breads and wraps. Sprouted grain breads have...
Nutrition Challenge #9 – Veggies with breakfast
Task: Have veggies with breakfast every day. It is usually easier to have fruit with breakfast then a vegetable. To start to increase your veggie inta...
Nutrition Challenge #8 – Pop and Juice
Replace juices or pop with water. Task: If you drink pop or juice then start to replace these drinks with water. As nicely as I can put it, pop is one...
Nutrition Challenge #7 – Protein and Fat
Today’s Challenge: protein and fat Task: Each meal you eat throughout the day should have a source of protein and fat to keep you sustained for ...
Nutrition Challenge #6 – Late night snacking
Late night snacking Task: Don’t eliminate your late night snacks, slowly start to change them to better options. If you find you are snacking in the...
Nutrition Challenge #5: Veggies
We all know that veggies are amazing for our bodies and have many health benefits. With so many questions out there about if the keto diet good for yo...
Nutrition Challenge #4 – Eat Consistently
Today’s Challenge: Eat Consistently Action Step: Eat every three to four hours and get at least four small meals/snacks in each day. Eating cons...
Nutrition Challenge #3 – Breakfast
Today’s Challenge is to have an “Added Sugar” free breakfast. Sugar is fine in natural sources such as fruit or dairy products but added sug...
Nutrition Challenge #2 – Coffee
Today let’s look at what you are putting in your coffee. Are you adding sugar, milk, creamer or artificial sweetener? How can we make our coffee bet...
Nutrition Challenge #1
Today we bring you a 15 Day Nutrition Habit Building Challenge to help you stay healthy and boost your immunity! This will be simple but not always ea...
Cross Training to Prevent Injury
We love cycling! We are a cycling studio! It is what we do and it’s what we love. We love the feeling after a sweat dripping ride and how you feel a...
Should I eat when doing cardio?
With so much information out their today I am here to clear a few things up when it comes to fueling your body for cardiovascular activity. Should you...
Evaluate Yourself
It’s time for a self evaluation. Where are you at and what do you need to do to get better? 1) Working out consistently, eating well, feeling gr...
The most important part of your workout
The most important part of your workout. “Failing to prepare is preparing to fail”. Your workout is only as good as your warmup. In order to perfo...
How we coach
This week we are focusing on the fundamentals. Yesterday we showed you, or refreshed you on bike setup. Today we are going to explain to you how we co...
Stay Motivated
We all love a good challenge. Something that motivates and inspires you to create your best self for 30 days or 60 days right? It feels great to accom...
Did you get your sleep? Your workouts will thank you.
A sleeplessness night will leave you tired and drained. A solid 7 to 8-hour sleep will leave you feeling great. Lack of sleep will leave you feeling m...
Your Checklist
Today’s habit action item is looking at your daily checklist. It can be overwhelming having a list of items to get done in a day. I am sure you ...
The most overlooked component of fitness.
Happy Monday! Its new week! A chance for a new beginning! How did you start your Monday? Did you give yourself time this morning to sit relax, enjoy a...
How much fruit is too much?
Here is what Coach Ash has to say about fruit. Adding more fruit to your diet years ago was probably the best thing I ever could have done, fruit is o...
The most important habit you need to start today!
As you are building better habits what’s the best habit you can build for solid nutrition? If you had to choose one what would help you the most? Wh...
The easy way to build solid nutrition habits
Last week we walked through how to create a workout plan. Now that’s only part of the battle. It is a great start but there are other factors when i...
How to plan your own workout
I am going to keep this as simple as possible. A workout should always include 3 things: 1. Warmup 2. Workout 3. Cooldown 1. Dynamic Warmup You want t...
Designing your fitness plan
Yesterday you figured out your goals and why they are so important to you. Review this daily to keep it fresh in your mind. You set short term goals w...
Building your health and fitness plan
I was about to take on the biggest race of my life. I saw the mass swim start on TV one day and thought, that looks cool. I want to do that one day. W...
Eat for health not for weight loss
We all know that we should eat clean and nutritious food. We know that it will help us maintain or lose weight. And we know it is good for our health ...
5 ways to stay consistent!
1. Get up early and start your day right with movement. Start your day off with a workout or any type of movement. This is the best way to wake up, ge...
Where do you start?
Health and fitness can be overwhelming, even for trainers and those that have been in the industry. There are always new products, methods and science...
“I need to get in shape before joining the gym.”
Do you need to get in shape before you join a gym? This is a common conversation I have had with people looking to join RAM. “I need get myself in s...
The RAM Journey
At RAM, we are more than just a gym, we are a family, a community, a group of like-minded individuals. We provide you with more than just access. We p...
Proven simple method to get results!
When it comes to getting results why do some people succeed and some do not? There are many reasons. Today I am going to focus on one simple way you c...
Stay on Track
Today’s tactic for you: A simple easy way to stay on track. Log what you are eating daily, write it down on a piece of paper. Also write down how mu...
Summer time meal guide
On Monday we talked about the advantages of using the warm weather to clean up your nutrition. So, no better way to get started then to take action. W...
Why you shouldn’t quit
When I look back at how I got into fitness, the first event that comes to my mind is track and field tryouts in grade 8. Teachers had all the kids do ...
A great time to clean up your nutrition
I hope you have been enjoying this warm weather. It’s great to be able to get out and enjoy the outdoors. But it can sometimes also be too much and ...
The truth about CORE training
How do you get a great core? Do you want a flat stomach? Do you want to see your abs? Do you just want to have a stronger core to prevent back pain? W...
Five Ways to Stay in Top Shape This Summer
Summer is here. The weather is beautiful and warm sunny days are upon us. For some of us we enjoy getting outside and biking, running or hiking. Some ...
Maximize your workouts
How do you make the most of your workouts? Today I am going to tell you how to structure your training based on your goals to maximize the effect. A l...
The Power of accountability
An essential element to consistency and results is accountability. Having something or someone that keeps you accountable is what will keep you going!...
Count your calories
There are 3500 calories in one pound. Technically you must be in a calorie deficit of 500 calories per day to burn 1 pound per week. What does that lo...
I am scared to lift weights because I don’t want to get bulky.
Is it true that if you lift weights you will get bulky? Have you heard this before? Maybe you have even said it yourself. This is a common statement I...
Results for summer! Time to dial in!
If you are looking to drop a few pounds or want to tone up and see more definition now that summer is coming around, then try out these tips to really...
Track your progress
We know it can be tough to stay motivated with home workouts. But just remember the progress you were making when you were in the studio and how you f...
Break your worst habit
We all have habits. Habits can be both beneficial and detrimental. We have good habits and bad habits. Habits such as exercise, eating well or meditat...
Working ‘IN’
We know that these times can add extra stress mentally, physically, financially or emotionally. So today we want to educate you on working “IN”. W...
Healthy and Nutritious Snacks!
We know that being at home constantly can lead to unnecessary and unhealthy eating. We need to focus on eating to fuel our body and not because we are...
How to: home gym
Staying active is so important right now but can be difficult while we are staying home! So, we want to help you set up a space that you want to worko...
How to create a productive day, everyday!
So, it has been about three weeks now of social distancing and hopefully you have settled in to your new home or work environment and you are getting ...
Mindset Matters!
KEEPING A POSITIVE MINDSET DURING THE PANDEMIC 3 Ways to Keep a Positive Mindset 1) Exercise Daily Now is a time to ramp up your exerci...
Looking for Quick Results?
As I talk with more and more people and continue to do fitness assessments, everyone is wanting quick results. Why wouldn’t you? The thing is yo...
New Year New You…
So, you are off to a great start to the new year! You have momentum. The question is how do you keep this rolling? We see many people that go ALL IN i...
Action Steps For Your NEW YEAR!
The No DIET DIET Looking for results? Look no further than the kitchen! What you prepare, and what you put in your mouth will be the true testament to...
Our Opinion on the New Food Guide
So, Health Canada has recently come out with a new food guide. In my opinion, this is well overdue and is a great improvement from the old food guide....
3 Ways to Help YOU Perform better this Season
Periodization – With the 2019 racing season upon us in 4 to 6 months depending when you may be racing, if you haven’t already it is time ...
The Truth About Goal Setting
It’s that time again, a New Year and new goals for many. We always see many great intentions at the beginning of the year. For some, goals...
Take your strength training routine to the next level with these three tested tips!
Take your strength training routine to the next level with these three tested tips! Periodized programming helps you to avoid plateaus: &n...
