G&M Fitness

G&M Fitness 24/7 Access for Members
We help people who are ready to take back control of their health!

[NEW BLOG POST!]Improving your nutrition doesn’t have to mean following a strict diet.You don’t need to eliminate entire...
09/01/2026

[NEW BLOG POST!]

Improving your nutrition doesn’t have to mean following a strict diet.

You don’t need to eliminate entire food groups, prepare separate “diet meals” or measure everything you eat. In many cases, you can improve the meals you already enjoy by paying attention to what they include....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

[NEW BLOG POST!]If you’ve spent any time reading about strength training, you’ve probably heard that you need “progressi...
08/25/2026

[NEW BLOG POST!]

If you’ve spent any time reading about strength training, you’ve probably heard that you need “progressive overload” to make progress.

It often gets simplified to one instruction, keep adding more weight.

Increasing the weight is one form of progressive overload, but it’s not the entire concept. You also can’t expect to add weight during every workout forever.

Progressive overload simply means gradually asking your body to do more than it has become accustomed to doing. As your body adapts, the challenge must eventually increase if you want to continue improving.

The key words are gradually and eventually....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

[NEW BLOG POST!]When a set begins, the first few repetitions often look controlled and consistent.Then, as the set becom...
08/18/2026

[NEW BLOG POST!]

When a set begins, the first few repetitions often look controlled and consistent.

Then, as the set becomes harder, things can start to change. The movement gets shorter. The weight moves faster on the way down. The body begins to swing, twist or shift. By the final repetition, the exercise may barely resemble the one that started the set.

Some slowing is normal as your muscles become tired. But if your technique has to change significantly to keep going, you may have already reached the useful end of the set.

A good standard is simple:

Every repetition should look reasonably similar to the one before it....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

[NEW BLOG POST!]When people think about exercise as they age, they often focus on walking, stretching and staying genera...
08/11/2026

[NEW BLOG POST!]

When people think about exercise as they age, they often focus on walking, stretching and staying generally active.

Those things are valuable, but strength training deserves a place on that list too.

As we get older, maintaining muscle and strength becomes more difficult. If we don’t give the body a reason to keep them, everyday tasks can gradually begin to feel harder.

Strength training helps you continue doing the things that matter, not only in the gym, but most importantly, in daily life....

To read the full post check out our blog page!
https://gandmfitness.ca/blog/

[NEW BLOG POST!]Mention protein and many people immediately picture bodybuilders drinking shakes and eating containers o...
08/04/2026

[NEW BLOG POST!]

Mention protein and many people immediately picture bodybuilders drinking shakes and eating containers of chicken and rice.

That image has made protein seem like something only serious lifters need to think about. In reality, protein is an essential nutrient for everyone, whether your goal is to become stronger, stay active, lose weight, recover from exercise or simply support your overall health....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

[NEW BLOG POST!]One of the most common questions in the gym is:“How do I know when it’s time to increase the weight?”Som...
07/28/2026

[NEW BLOG POST!]

One of the most common questions in the gym is:

“How do I know when it’s time to increase the weight?”

Some people use the same weight for months because they’re unsure whether they’re ready. Others increase it too quickly and sacrifice their technique just to move a heavier number.

The goal is somewhere in the middle. Gradually make an exercise more challenging while maintaining control and good form....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

[NEW BLOG POST!]Summer can make maintaining a regular exercise routine difficult. Vacations, family activities and chang...
07/21/2026

[NEW BLOG POST!]

Summer can make maintaining a regular exercise routine difficult. Vacations, family activities and changing schedules can quickly disrupt even the best intentions.

When that happens, it’s easy to fall into an all-or-nothing mindset. If you can’t complete your usual workout, you may feel like it isn’t worth doing anything at all. But staying active doesn’t require sticking to a perfect schedule....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

A big upgrade has arrived at G&M Fitness!Six new Life Fitness Integrity treadmills are installed and ready to go, replac...
07/16/2026

A big upgrade has arrived at G&M Fitness!

Six new Life Fitness Integrity treadmills are installed and ready to go, replacing our old treadmills.

Whether you're training for your next race, warming up before lifting, or simply getting your daily steps in, we think you'll notice the difference.

Thanks for being part of a community that allows us to keep reinvesting in the gym!

We hope you love them as much as we do!

[NEW BLOG POST!]Most people start exercising because they want an outcome.Lose 20 pounds.Build muscle.Lower blood pressu...
07/14/2026

[NEW BLOG POST!]

Most people start exercising because they want an outcome.

Lose 20 pounds.
Build muscle.
Lower blood pressure.
Fit into an old pair of jeans.

Those are all great goals, but they are only part of the story.

The real value of a fitness journey isn't just what you accomplish, it's who you become along the way....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

[NEW BLOG POST!]When most people think about getting better results, they think about working harder.Another workout.Mor...
07/07/2026

[NEW BLOG POST!]

When most people think about getting better results, they think about working harder.

Another workout.
More weight.
More cardio.
More sweat.

But what if the thing holding you back isn't your training at all?

It could be your recovery....

To read the full post, check out our blog page!
https://gandmfitness.ca/blog/

Address

251 King Street
Port Colborne, ON
L3K4G8

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8pm
Friday 9am - 5pm
Saturday 10am - 3pm

Telephone

+19058340550

Website

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