IRON Haven Gyms

03/02/2026

DM Coaching
Online or In person!
Hey all! My name is Dakota McPhee, I am a 25 year old from Summerside! I have been into fitness/bodybuilding since 2019 and recently certified through ISSA as a personal trainer/coach. The gym first started out as training for sports and to lose some weight but quickly switched to a passion for bodybuilding. I currently train at iron haven in Summerside but am willing to travel for in person sessions!
My goal is to help others reach their goals, whether that’s lifestyle or bodybuilding!
Contact info:
Facebook: Dakota McPhee
Instagram: dak0tamcphe
Text: 902-439-9585
Email: dakotamcphee12@gmail.com
Or if you see me around the gym!

Send a message to learn more

03/02/2026

02/28/2026

After over 40 years in the Gym business I can say that most people don't train hard enough. However if you are training hard it is even more important that you train right.
Are you training hard and training right?
I have seen people throwing big weights around, momentum moving the weight, bouncing out of a squat or bench. Moving the weight from point A to B with no thought to what muscles are actually doing the work.
A few years of this and no real growth, no increase in health, energy, vigor. Just sore joints, frustration.
Why is this?
Because moving a weight and getting the mind in the muscle and mentally taxing the muscle is two different animals.
If you exhaust the muscle by physically and mentally targeting it you get results.
if you move the weight from A to B in any way possible much of the load shifts to the joints. Joints don't grow. Joints don't adapt like muscle.
Compare a leg press and a squat.
Are you leg pressing a ton or weight with hips coming off the pad, knees caving in, moving the sled 8 - 10 inches?
Switch to a squat and perfect the form. Don't increase the weight until you have the mind right in those quads, glutes and hams. Squat with purpose and confidence. Feel the muscles from the decent, right to the pit and all the way up.
We have 8 leg presses here at the IRON Haven Gyms and while they have their purpose, squats, hacks, lunges command much more mental focus.
Same holds true for all body parts. You can train easy and get some results, you can train hard and get beat up or you can train hard and right and reap the rewards.
Many of us, myself included started as kids with a love of the gym and working out. When I learned that hard training with extreme focus worked I was able to go so much further with my training and 40 plus years later I can still give it hell without the burden of blown out joints or torn tendons.
Make training hard and training right the cornerstone of your workouts.
You will get stronger
You will gain more muscle
You will last in the iron game
Your passion for lifting will only grow
Terry Adams CFT
IRON HAVEN GYMS

02/18/2026

This Saturday ! We are currently selling 50/50 tickets and are making the draw at 3:00 PM on Sat. If you cannot make it and would like to purchase 50/50's can e transfer to ironhavengym120@gmail.com . Tickets are 3 for $10 and 10 for $20

02/16/2026

Would you like to train in a professional gym but $$ is a little tight? I will trade a gym membership for a couple of hours work in the Alberton or O'Leary Iron Haven Gym each week! Main job would be light cleaning/detailing. Inbox or call me for more details! IRON Haven Gyms

02/10/2026

Hey Everyone. Have one of our members heading to Columbus Ohio to compete in the ARNOLD SPORTS FESTIVAL March 5-8. Longtime Bodybuilder Tommy LeClair will be competing in the over 60 division and is in amazing shape. We are going to have a POWER HOUR at the Alberton Haven Feb 21st 12-4 to raise some funds to help cover the expenses. ALL WELCOME. Stop in for a workout to some AC/DC. Lots of hard training and camaraderie will be going on. Throw a few dollars in the hat, 50/50 tickets. No day pass charge for non members. Hope to see you here. 50/50 tickets will be available all that week and we will make the draw during Power Hour.

01/29/2026

Over 40 and starting to feel it? What you do now will play a large part in how healthy and fit you will be at 60. I would like to do a 6 week program for anyone over 40 who would like to get healthier. It is 100% possible to lose a few pounds, get a little stronger, increase your energy levels and improve your blood pressure/blood sugars/resting heart rate/cholesterol etc.
We are not going to do marathon workouts to wear you right out, rather age related workouts to improve your health. I'm 63 so I have/am been there. If you are a little or a lot over 40 join us for a 6 week course on how to do this right. Inbox me if interested. PLEASE SHARE.

01/27/2026

Starting Feb 2 due to weather

Over 40 and starting to feel it?
What you do now plays a huge role in how healthy and active you’ll feel at 60 and beyond.

Terry will be leading a 6-week program starting January 25th 6pm but its not to late, designed specifically for adults over 40 who are looking to improve their overall health in a realistic and sustainable way. This program is about feeling better—not pushing your body to extremes.

It is absolutely possible to lose a few pounds, get stronger, boost your energy, and improve things like blood pressure, blood sugar levels, resting heart rate, and cholesterol. You won’t be doing marathon-style workouts meant to wear you out. Instead, the focus will be on age-appropriate, effective workouts that support long-term health and mobility.

“I’m Terry, I’m 63 years old, and I’ve been there.” This program is built on real experience and understanding of what our bodies need as we age.

Whether you’re just starting to think about your health or already trying to make changes, this 6-week course will show you how to do it the right way.

📩 Inbox Terry Adams or IRON Haven Gyms to register or for more information.
Please feel free to share with anyone who might benefit!

01/26/2026

Fuel Your Body Meals are in now for this week on account of tomorrows weather

01/18/2026

GAINING WEIGHT!
Most of the articles written on changing your body composition deal with weight loss. This is helpful as there is a larger percentage of people who are overweight than ever before. Knowledge is power and by applying the right training and nutrition principals a healthy bodyweight can be achieved.
This also holds true for people who want to gain weight. There are also people whose bodyweight is low enough where it can cause health issues. Gaining weight is not that difficult if a few principals are followed.
1) Be consistent with your eating. Skipping breakfast and meals makes it too hard to get enough calories to actually gain some weight.
2) Consume quality calories. Filling up on junk food to gain weight seldom works, and when it does the weight gained will probably be more body fat than lean body muscle.
3) Muscles will not gain density (weight) unless they are challenged. Some physical activity or labor combined with the right nutrition program will aid in weight gain.
4) If you are weight training to challenge your muscles, choose compound exercises that work the muscle groups rather than isolation exercises that work the muscles individually.
5) Train the larger muscles with more sets and exercises that the smaller ones. Spend more time training the legs, back, chest and less time on the shoulders and arms.
6) Short intense workouts work the best. Get in the gym, challenger yourself with a good hour workout and get out of there. Long drawn out sessions will not speed up the process.
7) Get plenty of rest. Your muscles gain density and your body repairs and rejuvenates itself during rest, not play or work.
8 ) Try and stay as stress and anxiety free as possible. Stress can cause the body to release cortisol, which when elevated long term lead to difficulties in sleeping, lack of appetite and muscle wasting.
9) Relax. If you are a person who cannot relax and are always moving and on the go you may be burning off more calories than you are consuming. Learn to relax and take it easy once in awhile.
10) Consume calorie dense foods to get your daily calorie intake up. Chapters can be written on this, Healthy fats such as nuts, natural peanut butters, oily fish like salmon, trout or mackerel, avocado, dried fruit like raisins and dates and quality starchy carbohydrates are all good choices.
These are a few tips that will help you gain quality weight. A healthy weight can mean a stronger immune system, increased energy and vigor, less chance of osteoporosis, and less chance of injury from just being stronger.
Terry Adams CFT
IRON HAVEN GYMS

01/15/2026

New Year- reaffirmation of fitness goals, determination in reaching them, going to do what it takes. This is the routine every year for many individuals, yet ever year some never reach them. Often the problem is not in the effort but in the exercise choice.
With all things being equal and done right in nutrition, if your goal is to lose body fat here is what you should be doing and why.
The best thing you can do is follow a sound, progressive resistance training program. here is the why:
1) You will burn calories while you are exercising and lifting weights, same as any other exercise program or class. Activity burns calories. The longer the activity and the more intense, the more calories burnt. Weight training has this in common with any activity, but the next two factors are what set it aside from all other forms of exercise.
2) If you weight train progressively and for a long enough period of time you will increase your muscle density. In males you will probably also see an increase in muscle size. The benefit of this from a body fat loss perspective is that muscle is a live metabolic tissue that burns calories. If you can increase the density or size of your muscles, along with “firming up” you will also burn more calories. This is 24 hours a day 7 days a week. The increase in metabolism may be small but it is constant and those calories will add up. This is one of the few ways you can actually alter your metabolism and speed up your calorie burn and it is extremely important in losing the body fat and keeping it off. Far easier to burn more calories that constantly restricting your intake.
3) Along with the increase in calorie burn from the additional muscle density, regular high intensity weight training will also keep your body in a constant state of repairing the minute muscle damage that occurs at the cellular level in the muscle fibers. In other words your muscle cells are constantly rebuilding from the weight training. This burns calories.
So you are getting calorie burn from the actual activity of weight training, from the added density of the muscle you have built and from the metabolic process of muscle repair. A good lifting routing gives you three ways of increasing your calorie burn. Does your current exercise program do that?
On a final note one of the current fitness rages is HIIT training. (High Intensity Interval Training). Short bursts of high intensity exercise followed by a short period of less intense exercise or a short rest period.....Sounds like straight set progressive weight training to me.
Terry Adams CFT
Iron Haven Gyms

01/13/2026

Meals are in at Iron Haven Gym Pro Shops in Summerside and Alberton. Can buy directly out of our coolers