In order for us, as humans, to fully enjoy and use our bodies and minds, we have to make sure our daily replenishment practices are on point. We need a good quality sleep, proper hydration, and self-care to ensure a clear head. When we replenish our bodies and minds it enables us to feel truly recharged and refreshed energetically and on a cellular level. This is the only way to get through the day to feel like we are over-abundant with energy instead of feeling like I borrowed energy from today for yesterday.

That’s why this month is all about your REPLENISHMENT. Expect us to talk about sleep, relaxation, hydration, and meditation throughout August, as we will be providing you with education, resources and tangible tips to help you excel in your daily replenishment practices.

To take it a step further, we’ve created this Replenishment Log to help you track your replenishment practices, where you can log your sleep, hydration, and meditation on a daily basis. You can pick up your copy in-person or request an electronic version here.


A good night’s sleep is equally as important as exercise and conscious eating. Now more than ever before, it can be especially difficult to fall into a natural and healthy sleep pattern thanks to our go-go-go mentalities, screen compulsions, and work or social commitments. Studies have shown that not only are people sleeping fewer hours but the quality of that sleep has also only gotten worse.

The grogginess you feel after only 5 or 6 hours of sleep isn’t just in your mind (although, it literally is in your mind since your brain won’t be at its sharpest). When we don’t get enough sleep our bodies and minds are sluggish, we tend to eat more, are unproductive, and even have a higher chance of heart disease and stroke.

Most adults need at least 7 hours of quality sleep per night. So, how can you ensure you’re getting enough? For starters, you can limit screen time before bed. The blue light emitted from a TV or tablet can actually be hurting your sleep so turn off any of these sources at least an hour before bedtime. Another thing that has been proven to help sleep quality is actually music- even for clinical insomniacs. At EPIC, we are offering the Pzizz Pro app for FREE for personal training clients and members. Their “Dreamscapes” will help you fall asleep quickly, stay asleep, and wake up ready to tackle a new day. Ask for your special code at the Front Desk, give us a call or just email.


Another way to replenish your body and mind: treat yourself! We know we’ve said this before but indulging in self-care is absolutely essential to a healthy lifestyle. Treating your body to a therapeutic massage on a Friday afternoon will not only relax your muscles and help them recover but will lower your heart rate and decrease stress, any anxieties you’re feeling and even sadness or depression.


Replenishing your body through the day can also be as simple as staying hydrated. However, true hydration often takes more than just water to work- especially when you are living an active lifestyle. As we sweat we lose important electrolytes and minerals and these are necessary for the normal functioning of the human body! This is why supplements like Endura (our personal favourite) can be so beneficial.

Believe it or not (but actually, believe it), Endura is more hydrating than water. So many of us also only take to water when we feel thirsty but we should be drinking it aaaall day long. True hydration takes more than just water to work. This is why you can sometimes drink a ton of water, but still feel dehydration symptoms like fatigue, dry skin, constipation and a decrease in performance.

Electrolytes are the key to staying hydrated. Key minerals are lost through sweat, so if you are planning on training for a marathon, working out outside in the sun or if you regularly engage in intense strength training, make sure you are completing the hydration equation by getting your electrolytes in. At EPIC we carry Endura, which is a specially formulated Naturopathic-Grade powder found in two flavours, orange and lemon lime. It helps keep your energy up by providing quality carbohydrates to you throughout exercise as well as provide you with all the essential electrolytes you need. It is formulated by the brand, Metagenics, which is a high calibre Naturopathic grade supplement company. We recommend taking this pre, post or during activity in cold, filtered water. Skip the low vibe “electrolyte” products like Gatorade or those awful gel-packs. Replenish with quality!


Meditation also helps with sleep quality but even more than that it can help you feel refreshed in the moment. You don’t have to wait until the start of a new day to take some time to calm your busy mind. We often take for granted just how hard our brain works in a day. Just like you would give your body a break to rest after a workout, our minds deserve a bit of a break, too. Even for those just beginning to meditate the benefits are almost immediate. You’ll have more energy, a better attention span, and will generally feel more calm and peaceful.

And contrary to popular “beliefs”, meditation is more that just sitting down and doing nothing. There are countless health benefits to meditation, even for just 10-15 minutes each day. Consistently meditating is good for your mind and body as it has been proven to decrease depression and anxiety, regulate moods, increase focus, emotional intelligence, resilience, memory, self-awareness … the list goes on and on. You don’t have to only take our word for it either. There are over 3,000 scientific studies dedicated to proving the benefits of meditation.

You can join us every Sunday for our Meditation classes with Jewelia Orlick. Jewelia always aims to relate her meditation practice to our everyday lives. This is why in her classes, she mixes it up between three of her favorite meditating techniques: mindfulness, mantra, and metta. Also, get ready to here about an exciting partnership with a data-tracking meditation device that we will be launching exclusively at EPIC!

One of the things that makes us different from other gyms is that we genuinely really care about how well-rested you are. We care about how hydrated you are. We won’t put you through a tough workout if you don’t have it in you because of exhaustion. We know the difference between an excuse and genuine energetic deprivation. That’s why, instead of pushing you to come in and workout non-stop, we ensure you get in as much training as YOU need and help you track your lifestyle habits.

The details matter. These seemingly small changes are simple enough to integrate into your lifestyle without drastically throwing you off but will make a big difference. We want you to see real, sustainable changes but first, we need to make sure you are replenished enough to notice them! Download the log and keep yourself on track. Whether you want those movement or muscle gains, better relationships or more happiness, focus on the habits that make your training habits and big goals possible.