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Why It’s Important to Keep a Food Journal

Written by SEO User Fitness Avenue Monday, November 1, 2021

People tend to be self-conscious. Whether you put too much sugar into your shake, took a few too many portions or stole too many cookies from the cookie jar, you’re sure to get disapproving looks. Now, stop. Healthy eating, just like healthy working, exercising and living in general is about you and you only.

What’s most important is that you start out with a goal. Are you looking to lose some weight or build some muscle? Maybe you just like feeling comfortable in your own skin? To reach that goal, you’ll need to set some milestones along the way and track your progress. This will give you the proper direction and motivation you need. One way to do that is with a food journal.

Understanding Healthy Eating

Your food journal will be used to track your progress and assess how well you’re doing. But before you do that. You need to first understand what you’re doing, how you’re doing it and why you’re doing it.

The Why: Feel Good in Your Own Skin

A low body image and self-esteem can have a negative impact on not only your mental but also physical health. For one, they result in higher levels of stress and anxiety throughout which can lead to higher rates of insomnia, eating disorders and a weaker immune system. Setting goals and working towards them will help you not only survive, but thrive.

The What: Don’t Eat Less, Eat Smart

Too many of us have heard of “miracle diets” that usually involve small portions or ones that recommend only eating “fresh greens”, thereby cutting out the rest of the food groups. In reality, a healthy diet involves knowing which calorie or fat-rich foods to eat.

The baked sea bass or tenderloin steak might have just as much fat as your local triple cheese burger, but with none of the drawbacks. Not all fat is bad, the omega-3 fatty acids in fish have been shown to decrease rates of depression, inflammation and even help protect against dementia and Alzheimer’s. In short, look at food programmatically, sometimes less isn't more.

The How: Writing It Down

When starting out a food journal, you might be stuck at the first page. Here is an example format you can use:

  1. What am I eating? [Include the specific food/drink you are consuming alongside the cooking method (i.e. baked, fried, boiled) as well as any additional sauces or toppings].

  2. How much am I eating? [Measure the amount you’re consuming in servings, cups, teaspoons or grams. If you can't measure, do your best to estimate.]

  3. When am I eating? [The time spent eating has been shown to play a key role in health. For instance, late-night eating has been linked to higher rates of heart disease and obesity. Make sure to note the times at which you eat your meals, snacks included!]

  4. Your eating habits may also be linked to other behaviours that may be affecting your health. For instance, if you’re someone who always eats out, you’re probably lacking time to make home-cooked food. If you tend to eat a lot after work, maybe it’s because you're feeling stressed.

  5. Where am I eating? [Note whether you’re eating out, at a friend’s house or at home. This will be helpful in determining how you’ll need to change your habits.]

  6. What am I doing while eating? [Are you watching TV or doing work while eating? Doing things such as watching TV or binge-watching your favorite show while eating may cause overeating since you pay less attention to your stomach and more to the TV screen.]

  7. How do I feel when eating? [Do you often find yourself eating when you feel sad or depressed? Maybe you’re bored or lonely? Keep track of these feelings as they’re key to you uncovering your next steps to reach your health goals.]

Next Steps Going Forward

Once you've gone through and assessed your comprehensive food journal for at least a week or two, it’s time to draw some conclusions.

  1. Don’t Eat Too Late: If you’ve found that you tend to eat within 2-3 hours of going to sleep, that’s a problem. Give your digestive system the time to process the food before going to bed. Otherwise, you might find yourself dealing with trouble sleeping and lower quality of sleep come morning.

  2. Eat At Home: It’s never too late to get your own ingredients and be your own master. You can’t always be 100% sure what you get when you order your food. Control what you put into your body by eating at home more often or even while exercising with shaker bottles. Give yourself a treat by ordering takeout once a week, but not too many so that you don’t slip from your routine.

  3. Keep Yourself Busy: If you’re eating when feeling bored or lonely, make a habit of being productive. Go out for a jog or invest in a compact eBike or treadmill in your home. There's no better time than now.

  4. Exercise: Exercise has been proven to reduce metabolism as well as help with stress, anxiety and sleep. Whether it’s lifting some weights or starting up boxing and MMA, take control of your diet and your body.

Look Good, Feel Good

Your food journal is just the first step towards you setting the proper groundwork to achieve your goals. Make sure to stick to what you preach by learning from the results of your food journal and using that to improve your regiment.

Diet and exercise are the two major factors that you can control involving your health, both physical and mental. That’s why alongside keeping track of what, how much, how and when you consume your food and drink, you also need to adapt your fitness regime accordingly.

For premium home fitness equipment delivered directly to your door, go to FitnessAvenue. We provide high-quality fitness equipment for your home for you to achieve the most effective workout possible. No distractions, no judgment from others, no time limits.

With the ideal diet and exercise regime, you can go a long way. Although it may seem tough, no matter how things turn out, remember that “a journey of a thousand miles begins with a single step.”

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The Pros and Cons of Sports Supplements

Written by SEO User Fitness Avenue Tuesday, September 28, 2021

The whole family gathers around the TV every 2 years to watch the Olympics, both summer and winter, to marvel at the unthinkable feats that athletes perform. It makes us wonder, how do they do it? The short answer, as we are always told by the athletes and others alike, is hard work and perseverance, never giving up.

While that is most of the reason, that ideal of working hard to get to the top can seem daunting for some. That’s why so many of us turn to additional sports supplements for help along the way.

A Brief Intro to Sports Supplements

Ever since experiments were conducted in the 1940s on the advantages of taking supplemental protein for enhancing muscle mass, the idea of taking additional protein has been on athlete’s minds. With the introduction of isolated protein powders in the 1970s and 1980s, the usage amongst athletes became widespread to try to get an edge on their competition. However, all this is nothing new.

Ever since the very beginning of the Olympics, in Ancient Greece, athletes would eat certain herbs or meats to boost performance. Even since the reintroduction of the games in 1896 to today, athletes have been taking caffeine to enhance performance.

However, there is always a good to the bad, a yin to the yang. Before getting your hands full with sports supplements while at your local gym equipment store, let’s take a look at some of their pros and cons.

The Pros

  1. Give You Energy

There are times when we just need that extra boost to get over the hump of our workout. Sports supplements with substances such as caffeine, B-vitamins and carbohydrates are all used to enhance performance and give you the juice to power through that second wave.

Caffeine is an energy stimulant which can improve strength and energy levels while B-vitamins are crucial to maintaining those levels and avoiding fatigue. Finally, carbohydrates are our body’s favourite source of fuel, perfect for long, gruelling workouts. If you’re looking for a sports supplement, get one with these substances included in the mix for a stronger, better workout.

  1. Help Your Body Recover

Have you ever woken up the day after a tough workout and felt sore all over? If not, then just think of it as a hangover for your muscles and joints. Our muscles are fibres and the more they’re used, the more they loosen, rip and tear. That’s where sports supplements come in.

After you’ve purchased your top-notch treadmills, bikes, benches, and weights from the gym equipment store and have worked out until you dropped, you need something to get back on your feet. The protein-rich powders in sports supplements are what our bodies use to rebuild our muscle fibres to be bigger and stronger next time around.

  1. Keep You Full, But Not TOO Full

If you’re someone with a massive metabolism, you know full well the struggle of trying to lose weight when your body is dying to go to an all-you-can-eat restaurant right after your workout? Lucky you, you have a protein-infused shake waiting for you at home to relieve that never-ending growl coming from your stomach.

In a 2016 study, participants given a high-protein diet gained 2.4lbs (1.1kg) more muscle and lost 2.9lbs (1.3kg) more fat than their low-protein counterparts. A protein shake’s ingredients fill you up much faster than, say, stuffing your face with ice cream so as to keep you full while also letting your body know when to stop. That is to avoid when you do eventually have an “off day” and eat like crazy after a workout only to realize you can barely breathe. (It’s okay, it happens to all of us.)

The Cons

  1. Health Concerns

Unlike the rest of our food and drug products which are inspected regularly through Health Canada’s Food Inspection Agency through the provisions of the Canada Food and Drugs Act, sports supplements are subject to little if no inspections by public health officials.

Needless to say, this raises a few eyebrows and can lead to prohibited substances being found in sports supplements sold from abroad. Chemical additives such as synthetic food dyes have been found in sports supplements sold on store shelves. Other chemicals such as silicon dioxide which are used to keep the powder from sticking together may be harmful in large quantities when inhaled.

  1. Too Much Protein!

But protein is good for you, right? Yes, but everything is only good in moderation. The recommended daily intake for the average adult male and female is 55.5g for men and 45g for women according to the British Department of Health.

By regularly consuming well over the amount of protein you need in a day, you may be at a higher risk of constipation, increased bowel movements, nausea, cramps, bloating, reduced appetite and more. When it comes to putting things in your body, know your limits. If something is “good” for you, it’s only up to a certain point.

  1. Potential Side Effects

What the cashier at your local gym equipment store selling sports supplements may not tell you is that the potential health risks of overindulgence may be greater than you think. Sports supplements, for all their initial charm, may be hiding a dark secret within.

Consuming an excess of protein has been linked with worsening kidney problems as well as increased risk of developing osteoporosis later in life. Meanwhile, creatine, another common substance in sports supplements, has been linked to weight gain, anxiety, nausea, and kidney problems.

The Verdict - Should You Take Sports Supplements?

Although you might think based on this article that the answer will be no, the truth is far less straightforward. Sports supplements are only dangerous when consumed in excess. By finding a reliable brand that you know isn’t taking you for a fool by inserting placebos or knowing when you’ve added a few too many protein cups into your shake, you’ll be alright.

While sports supplements such as protein powders may be a cost-effective solution to replenishing both your muscles and your belly, others with highly specific vitamins such as vitamin B-12 supplements can just as easily be replaced by a serving of beef, tuna, clam or fortified cereal.

Whether or not your sports supplements are a cost-effective solution is up to you and knowing what and where to buy your ideal supplements to complement your exercise regime is key to finding that perfect balance.

A Gym Equipment Store Catered to Your Needs

If you’re in the market for quality, affordable gym equipment, look no further than Fitness Avenue. As a local, Canadian business, we’re dedicated to bringing Canadians the best of gym equipment and accessories alongside top-notch service through our online gym equipment store. Everything from treadmills to ellipticals to squat racks to weight plates and pilates, we’ve got you covered.

Browse through our broad array of gym equipment at www.fitnessavenue.ca today and discover our exclusive limited-time offers on premium-sourced gym equipment. While sports supplements may or may not be right for you, at the end of the day, the difference is the work that you put in. With our reliable, durable fitness equipment, make the most of your exercise routine and get the body you’ve always dreamed of. The sky’s the limit for you.

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The Ultimate Guide to Gym Etiquette

Written by SEO User Fitness Avenue Tuesday, September 28, 2021

Are you one of those people that would just love to go to the gym, yet have that one specific reason for not going? Maybe you’re just starting out and are worried about making a bad impression on your fellow gym-goers. Perhaps you’re an experienced gym-goer and want to know how to better accommodate newcomers. Well in that case, good for you.

Regardless of your story, whether you're brand new or have been coming to the gym every day for the past several years, there’s always one thing to remember. Everyone shares the same gym, the same floor space, the same gym equipment, the same instructors, same everything! And sharing, whether we like it or not, is caring.

With people the world over lining up to go to their local gyms after months of sitting at home working, sitting at home watching TV, sitting at home eating and during practically everything else, it’s more crucial than ever to have the perfect gym environment to get your sweat on. With thousands of gyms and fitness centres across Canada, people are eager to get out of their pandemic lapses and get back to old habits.

If you’re looking to go to the gym, here are some tips to help you better blend in :

  1. Put Away Your Gym Equipment When You’re Done, please

Having someone come in only to exercise and leave all their gym equipment on the floor is equivalent to a rude house guest. The gym equipment is there for everyone to use. And trust me, it can get quite frustrating to not find the kettlebells you were looking for only to notice them at the opposite end of the gym after an overly long scavenger hunt. Bring your dumbbells, kettlebells, weight plates and more back to where they belong, please.

  1. Take Your Time, But Not TOO Much

Sometimes you’re looking to come into the gym and focus on a specific muscle group. If that’s the case, you’ll go over to do bench presses or squats and lift weights until you drop, right? Although I may be inclined to give you a shout out for good effort, most people won’t be so forgiving.

How long would you be willing to wait for gym equipment before getting tired? Probably not very long. Don’t be a hogger, if you see people waiting, let them have it, your machine isn’t going anywhere. It’s for everyone to share.

  1. Find a Good Place to Work Out

There’s plenty of things we do when we’re lazy such as not doing the dishes, putting on that shirt you wore yesterday, or working out right in front of the gym equipment. Now, fellow gym-goer, I know you don’t mean any harm. It’s just convenient because you like to use the bar as support or to pick out a new pair of dumbbells, kettlebells, or anything else.

The problem is that others also want to grab those dumbbells but they’re just too shy to approach you in the middle of you “working those gains”. Don’t stand too close to the gym equipment, let others use it too.

  1. Wipe Up After Yourself

To all you sweaty gym-goers out there, we know it’s tough. Whether it’s having hands that are too slippery to lift anything or a drop of sweat that gets into your eye when you’re deadlifting or just the smell, it’s not pleasant.

Make sure to bring a towel to wipe up not only yourself but the gym equipment after yourself. I don’t know about others, but they’d probably prefer a clean, spotless bench to a soaking wet one. Or maybe not, you can be the judge of that.

  1. Your Taste In Music Is Great, But Not For Everyone

Imagine going into the gym with heavy metal to get the adrenaline flowing or smooth jazz to relax and loosen your muscles. Bet you’re feeling more pumped already, there’s only one problem: it’s not just you.

Headphones are a self-explanatory step to take but another thing to keep in mind is singing. You may not even notice your breaking out into song mid-bench press but trust me, others around you will. Even though I trust your music taste is amazing, you rockstar, that doesn’t mean that everyone is as ahemm, “cultured” as you.

  1. DON’T Drop Your Weights

You’ve worked years for this, you're just about to do your final rep for your 350lb deadlift. As you finally lift the bar, your muscles give out and there’s a loud bang as your bar drops to the floor. If you’re at home, you can get away with it by ignoring ther cracks in your floor.

At the gym however, all the equipment is shared and dropping it damages it bit by bit. The sound of the bar dropping, or a stray toe being caught also isn’t very pleasant to say the least. Treat your gym equipment with care, and you’ll be just fine.

  1. You Came Here to Work, Not To Chill

According to Harper's Fitness, a fitness centre chain based in the U.K, typical gym-goers waste as much as 35% of their time on picking out music, fumbling around with their headphones and chatting with friends. If you’ve already made the commitment by taking the time out of your schedule and paying the membership fee, then make the most of it.

Talking with other members may be fun, but that’s what your local Starbucks is for. Stay focused and stay strong, fellow gym-goer. We’re all lazy but that creamy latte and Netflix TV show will have to wait.

  1. Don’t Be Embarrassed

As a beginner, you might instantly feel your self-esteem drop to the ground when you’re surrounded by muscle-defined, beefy gym rats that instantly make you feel like a shrimp in comparison. If you’re thinking that, then stop. Please stop. You’re only doing yourself more harm than good.

The truth is, people at the gym are more focused on themselves than on you and ultimately, people in the gym are rooting for you. Do you know why? Because all of them started out where you are now and only did one thing, they didn’t give up. Keep fighting hard and eventually, you’ll get to where you want to go. The sky’s the limit for you.

What Next?

For high quality, affordable fitness equipment delivered directly to your door, be sure to visit us at www.fitnessavenue.ca to start your fitness journey today!

Posted in General

Where to Find Local Fitness Classes

Written by SEO User Fitness Avenue Tuesday, August 24, 2021

Starting out doing something new is one of the biggest challenges you could ever face, especially when you don’t even know where to start. Whenever people are uncertain, they tend to come up with excuses. The main reasons cited by people for not going to their local fitness centres included 1) lack of time (39.5%), 2) lack of confidence (16.5%) and 3) gym is too busy (14.3%) according to Better, a UK-based non-profit social enterprise dedicated to promoting fitness and leisure across the country.

When it comes to fitness, the main issue that arises is finding the professionals with experience that can show you which exercises and muscle groups to focus on to reap the results you want. Fantastic! All you need to do now is find your local fitness centre, get in touch, sign up to a fitness class and get to it. Oh wait, there’s a limit on the number of people allowed to enter, an online booking system that’s constantly full and a requirement to wear a mask while on the premises. Never mind, in that case it probably won’t work.

It’s for those very reasons that the past few years have been dominated by the advent of home gyms and online fitness classes. According to research from ClubIntel, a consumer insight firm serving the fitness industry, 72% of fitness club owners are now offering hybrid on-demand and livestream group workouts to match consumer’s shifting tastes. And now that it’s available, let’s go find out what is best for you.

What To Look for In a Fitness Class

Everyone is unique. It might come off as a cliche remark but it remains true nonetheless. When searching for a local fitness class, stop and ask yourself: Who am I going for? The answer should be yourself. If that is the case, why bother going and investing your time, energy and money into a program that won’t take your unique needs and desires into account.

Sure, there are plenty of fitness programs available via your local city’s recreation board or local fitness studio that shut its doors due to the pandemic. However, finding a program with real-time advice that isn’t simply from your local coach but from world renowned experts as well as being available from the comfort of your home at an affordable price, that is hard to come by.

Learning how to pace yourself, setting up long-term goals and figuring out what your priorities are is key to finding the ideal workout type and environment for you. Is weight loss your number one priority? In that case, you shouldn’t be spending your time in the gym with weights and a strength coach. Similarly, if your goal is to bulk up, you shouldn't be wasting your time on extensive cardio. Once you know yourself what you’re looking for, all that’s left for you to do is to go out there and do it.

A Program That Works for You - Choosing iFit

iFit is a health and fitness technology company that specializes in providing online fitness classes geared towards a multitude of different fitness equipment as well as for a variety of fitness levels to ensure no one is left behind. Their comprehensive approach includes thousands of on-demand workouts as well as live group fitness classes which you can take part in from anywhere in the world.

The iFit app which can be used on phones, tablets or TVs offers you live workouts from more than 180 hand picked world class athletes/trainers ranging from Olympic gold medallists, top fitness and nutrition doctors to renowned fitness trainers and coaches. Pick and choose your field, whether it be endurance and tempo, boxing, weight loss, strength or yoga; the iFit program has it all.

Changing Your Workout from Boring to Rewarding

With over 5 million total members, and nearly 35 million live and on-demand workouts streamed in 2020, iFit remains an ever-more popular alternative to your traditional in-person fitness classes. With online fitness applications such as iFit, one has the power to choose from an enormous library of workouts to find one that perfectly matches your needs.

The trainer-led style of the workouts means that no one feels out of place since everyone works to the same tempo (i..e the tempo of the trainer) and the trainer decides the best workouts for the group based on their fitness goals and current condition.

The World at Your Fingertips

Have you ever thought that you would work out more if you could do it in a more interesting setting? In that case, have no fear because iFit is here!

With the power of modern technology, you can now find yourself running down the streets of Rome, biking through the desolate wilderness of Patagonia or rowing across Lake Simcoe, everything is possible.

Experience workouts that incorporate various parts into your routine along with a huge variety of training types to help give your workout that extra boost. In fact, treadmills, bikes and rowers will mimic the terrain of your chosen destination by having you run up enormous hills or on flat prairies so that no matter what the weather may be outside, you’re ready to run, bike, row and train right in the comfort of your own home all for $15.

Finding Quality Equipment for a Quality Workout

Finding high quality, long lasting and affordable equipment that you can trust is difficult. After all, your home gym is a place where you plan to put all of your mind and body into to get results so aiming low with your fitness equipment won’t cut it. That’s why Fitness Avenue is here to provide households across the GTA with door-to-door delivery to bring you the best of treadmills, indoor bikes, rowers, weights, benches, power racks and much more!

Our wide array of NordicTrack indoor bikes, rowers and treadmills are compatible with the iFit Coach ready program with our studio cycle, upgraded NordicTrack and Nordictrack rowers including a 1-year iFit membership FREE of charge. To find out more about our extensive array of fitness equipment options and deals, don’t hesitate to visit us at https://www.fitnessavenue.ca to learn more.

Posted in General

7 Reasons To Start Spinning

Written by SEO User Fitness Avenue Tuesday, August 24, 2021

Exercise doesn’t always come easily to us, especially when it comes to beginners just starting out their fitness regimes or perhaps someone trying to get back into exercising after a long hiatus. Well, there’s no reason to wait any longer because if accessibility, affordability and benefits are your concerns, then there’ll be no need to worry anymore. In recent years, people have increasingly taken a hard look at fitness with data from the IHRSA (The Global health and Fitness Association) which found that over 1 in 5 Americans belonged to a health club or studio as of 2019.

Recently however, the focus has shifted from fitness centres towards home fitness. Home fitness is a double-edged sword in that it provides you with the perfect opportunity and convenience to work out however and whenever you choose, wasting minimal time. However, at the same time working out from home comes with its drawbacks of having a multitude of distractions which people use as an excuse to not work out.

Ultimately, it is your choice to make on whether or not to start spin cycling but if you do, here are some of the key benefits that could change your life:

  1. A Bike a Day Keeps the Doctor Away: Although getting on a bike might seem so simple at first glance, its impact on the human body is tremendous. For one, studies from the British Medical Journal have linked increased rates of coronary heart disease to a sedentary lifestyle since the 1950s. This is especially relevant when noting that coronary heart disease is linked to others such as heart attack and stroke. The benefits of spinning bikes also extend past the heart with the working of your lower body also strengthening your muscles and bones which lower the risk of injury and even osteoporosis and arthritis later in life.

  1. Less Excuses and More Action: Feeling too tired to work out or maybe just not in the mood? That’s exactly how exercise regimes end. Sticking to your schedule is the most surefire way of getting the results you want. With the ultimate convenience of having a bike at home and being able to listen to an audiobook, watch a movie or listen to your favorite music while exercising, there’s no reason why you should skip the bike today, tomorrow, or ever again.

  1. Customizable Workouts for Ideal Results: You can’t go wrong with indoor spinning bikes, whether it’s the dead of winter or heat of summer. However, it’s important to know how to pace yourself since going 120% all the time during your workout won’t cut it. That’s why our bikes have up to 22 different levels of resistance, fans to help you cool off and Wifi connectivity to allow you to connect to the iFit program which offers personalized coaching regimes to users around the world.

  1. Energy In and Out of the Bed: According to the Sleep Foundation and John Hopkins Medicine, exercise has been proven to facilitate deeper and better quality sleep with even participants of moderate exercise for a couple hours a week shown to experience far improved sleep length and quality compared to those who didn’t exercise.

Similarly, participants of both sexes have also been shown to experience improved performance under the sheets with regular exercise. Men reported an increase of 15% in testosterone after only 2.5hrs of exercise a week while women experienced a boost in sexual arousal after a mere 20 minutes.

  1. Getting the Gains: Of course, any conversation about fitness and exercise would be amiss if you didn’t have one person mentioning their muscle gains in an effort to show off. While there’s nothing wrong about building muscle just for show, it also helps your body. Regular cycling targets the body’s lower muscle groups such as the glutes, quadriceps, hamstrings, calves and lower back which improves your balance, stamina and bone strength while decreasing your risks of falling, injuries and more.

  1. A Healthy Body - One Calorie at a Time: Exercise burns fat, what a shocker! Cycling at a high intensity has been shown to lower body fat levels and promote healthy weight management. However, it’s important to understand that regular cycling in and of itself isn’t the main cause of your weight decrease but instead, your appetite. Habitual aerobic exercise such as cycling has been observed to decrease a participant's appetite. Therefore, a big reason why people who exercise are fit is that they don’t go downstairs at midnight to forage for snacks.

  1. A Stress-Free Life: Nowadays, mental health has gained far more traction than before. A person isn’t considered to be healthy without their mind being in the right place. That’s why it’s so crucial that we focus on what matters most. Published journals from Harvard Health have proven regular aerobic exercise (i.e. exercises involving repetitive motions taking place over a longer period of time) releases endorphins and dopamine (the body’s “happy” hormones) while also reducing the body’s level of stress hormones such as adrenaline and cortisol which has been shown to not only improve mood but also lower the risk of anxiety and even, depression.

Getting Your New Spin Bike Today

Finding the right place and right time to get started on investing into your home gym can be difficult. That’s why Fitness Avenue has been providing individuals throughout Canada with the means to get high quality, durable fitness equipment as easily and efficiently as possible. With our online ordering and delivery directly to your door, we can ensure that Canadians, no matter where they are have access to the best prices for the best spinning and fitness equipment.

Our top-of-the line spinning bikes come equipped with pre-recorded spinning classes to help you get the most out of your bikes with customer support every step of the way to help you find whatever you need. If you’re ever in need of quality, affordable fitness equipment delivered to your door, visit us at https://www.fitnessavenue.ca to have a look through our expansive library of eBikes, cardio equipment, fitness accessories, weights, boxing equipment and more!

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