IRON Haven Gyms

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

01/10/2026

TRAINING MYTHS and FACTS
There is an abundance of fitness information at our fingertips. Fitness and Wellness have exploded in recent years with a vast number of people involved in some activity to improve their health and ability. With this comes many myths. Here are a few and the actual facts.
1) Myth: If women lift weights they will get bulky.
Fact: If women lift weights they will tone up. By toning up I mean their muscles will gain some density and be firmer. It is extremely hard for a female to gain significant amounts of muscle size. This is because muscle growth stems from testosterone levels, which are much higher in men than women. Often women who are trying to lose body fat and weigh training will mistakenly think they are gaining size are their muscles harden up under an unwanted layer of body fat. The firmness makes them think they are getting bigger but in reality the added muscle density will help them get leaner. Muscle size can be gained by a female but it requires very high training intensity and precise, timed nutrition.
2) Myth: Any male who has gained a significant amount of muscle must be using anabolic steroids.
Fact: While steroids are prevalent in just about all intense sports it is very possible to gain muscle by hard training and good nutrition. I have seen many dedicated athletes gain ten to 15 pounds of muscle in as little as a year. I myself started at 165 and over the course of ten to twelve years reached a weight of 215 with a bodyfat level of 10-12%. I have been able to maintain that weight within 5 pounds for over 20 years. If done correctly this can make an athlete stronger, faster, more explosive with reflexes and less likely to get injures. Gaining muscle takes consistency in training and nutrition. If either is missing the gains will be minimal. Sports supplementation is now a science and can tremendously aid in muscle gain and retention.
3) Myth: Weight training will make you muscle bound or less flexible.
Fact: While improper training using very short ranges of motion for very low reps might lessen your flexibility, full range moderate rep training will enhance it. Training this way will also make you stronger through a full range of motion.
4) Myth: If you train, get in shape and then stop, all your muscles will turn into fat.
Fact: This is physically impossible. Muscle is muscle and fat is fat. One cannot turn into another. However if you were overweight, cleaned up your eating and started training and got in shape and then stopped and went back to your old habits you will go back to your previous condition. Your lifestyle habits dictate to a large degree the shape you will be in. Eat junk and do little and there is a good change you will eventually end up overweight.
5) Myth: The best way to lose weight is lots of cardio
Fact: The best way to lose weight is clean up your eating and do regular short intense sessions of weigh training and cardio. You cannot exercise off poor nutrition so first thing is simply clean it up. Follow this with smart weight training to elevate the metabolism and short cardio sessions to keep you in good enough shape cardio wise to actually be able to do the intense weigh training.
6) Myth: Everyone that goes to the gym is in shape so I better get in shape before I go.
Fact: There is a huge cross section of members at a gym. Veterans who have been in shape for years, people who are just starting, returning after a layoff, teens, seniors and everyone in between. You will find your place. You will fit in and with a bit of tenacity and patience you too will be in better shape. Its you, your goals and actions that determine how far you will take it.
7) Myth: I’m too old to train now. I wish I would have started years ago.
Fact: Truth is if you feel this way you are probably too old not to start. There are few things that are better for your health, vitality, body, mind and vigor that a sensible resistance training program that suits YOU. However it is paramount that you take it easy, learn how to do it. Educate yourself on proper training, how to workout without hurting your self, getting a solid mind muscle connection. Seniors benefit tremendously from weight training when done right. You can train hard, you can challenge yourself and you can leave the gym stronger and better than when you first start. Its up to you and a good trainer to help you understand how it works and what your individual limitations might be.
8 ) Myth: If I work out I have to go on a very strict diet.
Fact: That is entirely up to you. Truth is if you want to lose body fat you will probably have to make a few changes to your caloric intake. Weight training burns calories, revs up the metabolism. This helps but if you are eating way too much of the wrong foods a change in the quality or quantity of your nutrition will speed up the process. Many people train who are not looking to lose weight. These people need not be as strict on nutrition. Still, the more nutritious foods you eat and the less “junk” foods the leaner, stronger and more energetic you will be. You will find what works for you and what you can maintain without feeling deprived. Even the most dedicated of trainers don’t eat perfect.
9) Myth: To see any noticeable changes in my fitness levels or amount of lean muscle mass I have to train just about every day for hours.
Fact: If you are training every day for hours at a time you are probably not training high intensity. Intense training does not happen overnight but most experienced trainers are hit the weights for about an hour three to five days a week for most of the year. Recovery is just as important as training and this happens while the body is at rest. The harder you are able to train and the stronger that mind muscle connection is the better. This will mean greater results with less training and less chance of physical and mental burnout.
10) Myth: All exercises are the same as long as I train hard.
Fact: There are certain basic exercises that are simply superior at adding strength and muscle. There are the basic multi joint movements that work the muscles as a group. While no one exercise is a must, you should always include the basics in your training. Choose from squats, deadlifts, leg presses, lunges, hack squats, benches, rows, chin ups, cleans, dips. If you are doing some basics for every body part, doing them right and intensely and fueling your body for repair and growth results will be yours.
TERRY ADAMS
IRON HAVEN GYMS
902 853 3421

01/08/2026

WEIGHT LOSS?
Looking to lose some weight this winter and are over 40? Make sure you do it slowly, keep your caloric intake reasonable and LIFT WEIGHTS. Cannot stress how important this is. If you are 40 plus and drop a lot of weight without resistance training much of it will be muscle. At you age your body is slowing losing muscle already. Depriving your body of calories only speeds this up. Losing 25 pounds sounds fantastic BUT if 10 of it is muscle that may be muscle you will never gain back. Never, unless you are mentally capable of sustained high intensity weight training and most people are not.
Far better to lift weights at the same time as you are attempting to lose bodyfat and don't lose the muscle in the first place. May lose LESS weight but more bodyfat without losing the muscle. You will be healthier, stronger with a faster metabolism and stand a much better chance of keeping the weight off.
Even more important if using Ozempic or any other GLP-1 prescription medication. ABSOLUTELY not judging. Just want to help. No I'm not a doctor but I work with people who desperately want to get leaner every day and I see the successes and failures every day. It can be done and you can keep it off, but don't wreck your metabolism if you are approaching, or are middle age or older.
Best of luck. Lose the weight AND get healthy and strong.
Terry Adams CFT
IRON Haven Gyms

12/29/2025

If you are thinking about joining a gym this new years give us a call. We have the professional staff, huge gyms with lots of equipment and the best members who will support and encourage you all the way. We love what we do and REALLY REALLY WANT to help, educate and support you. Our staff don't just "work at a gym"....we live it and love it!!

12/29/2025

Getting lots of inboxes with questions about getting in shape with the new year coming. Congrats and much respect on wanting to better yourself.
Few things to consider to actually get results.
If you start something new make sure the actions will give you the results you want. Any movement is good but if you want to change your body composition (lose weight or gain muscle) there are tried and true ways to guarantee your success.
One of the proven, time tested best things you can do is to correctly lift weights. Get on a scientifically backed program. Do it correctly. Do it 3-4 times a week for 45 -60 minutes and put some effort into it. Do it in a way you can sustain it. Not for 12 weeks, not for 90 days, not every day. Do it in way where it becomes part of your lifestyle.
Cardio based classes and true resistance training are day and night in the difference. All things being equal with other factors (nutrition, sleep, lifestyle) I'll put my money on the resistance training participants being in better health and shape after a year.
There are hundreds of fad diets out there. Fasting, eliminating complete food groups, high fat, low fat, low carb, eating once a day....I could go on and on. For the vast majority of people it is simple. We eat too much sugar, simple carbs, processed food, saturated fats and liquid calories. No shame-- its the North American lifestyle. The day you admit that to yourself and really clean it up you will get leaner with a healthier body composition and way more energy.
Do your research! You know in your head and heart what you want to achieve in the new year and you CAN do it. But you cannot do it if your actions and exercise choices are not the right ones to make the changes in your body and health.
We are here to help every stop of the way, and after a few months you will look forward to the training and the feeling of well being after a great workout.
IRON Haven Gyms

12/19/2025

Want to train at a great gym this winter but money is a little tight? We will trade a gym membership for some light detail/cleaning at any of our locations. Inbox if interested and we will set that up for you.