What are the opening hours?

Monday 10am - 7pm Tuesday 10am - 7pm Wednesday 10am - 7pm Thursday 10am - 7pm Friday 10am - 7pm Saturday 10am - 5pm Sunday 10am - 4pm

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Herc's Welland

Home
Canada
Welland, ON
Herc's Welland

The Herc’s philosophy is rooted in the pursuit of a better quality of life, and our supplement sto

12/27/2025

We're back and ready to help you finish 2025 strong! 🔥

BACK TO REGULAR HOURS:
Mon-Fri: 10am-7pm
Sat: 10am-5pm
Sun: 11am-4pm

Ready to get back on track after the holidays?

✅ Fresh protein shakes
✅ All your favorite supplements
✅ Expert advice

📍 14A-200 Fitch Street
⏰ Open 10am-5pm today!

12/26/2025

We're CLOSED today but will be back TOMORROW (Saturday, Dec 27) with regular hours!

See you tomorrow!

📍 14A-200 Fitch Street
⏰ Back Saturday: 10am-5pm

12/25/2025

🎄 MERRY CHRISTMAS! 🎄

Wishing you and your family a wonderful Christmas filled with joy, laughter, and good health!

We're closed today and tomorrow (Boxing Day) to spend time with our loved ones.

We'll be BACK Friday, December 27th with regular hours!

Enjoy the holidays - you've earned it! ❤️

From the Herc's Nutrition family to yours 💚

12/24/2025

⚠️ CLOSING AT 4PM TODAY ⚠️

Get your last-minute supplement needs before 4pm!

CLOSED:
📅 Dec 25 (Christmas)
📅 Dec 26 (Boxing Day)

BACK FRIDAY DEC 27 with regular hours!

Merry Christmas from Herc's Welland! 🎄❤️

📍 14A-200 Fitch Street
⏰ OPEN UNTIL 4PM TODAY

12/23/2025

🔥 LAST BOGO BEFORE CHRISTMAS! 🔥

Final chance to stock up before the holidays!

BUY 1, GET 1 50% OFF*

✅ Protein powders
✅ Pre-workouts
✅ Vitamins & minerals
✅ and more
!
PLUS: Cash shake special! 💵
16oz - $3 | 24oz - $5

Tomorrow we close EARLY at 4pm!

CLOSED Dec 25 & 26

Get everything you need today!

⏰ Open 10am-7pm TODAY
📍 14A-200 Fitch Street

*Equal or lesser value. In-store only.

12/22/2025

🎄 HOLIDAY HOURS REMINDER 🎄

Planning your last-minute supplement shopping? Here are our holiday hours:

📅 TUESDAY (Dec 23):
REGULAR HOURS + BOGO TUESDAY! 🔥

📅 WEDNESDAY (Dec 24 - Christmas Eve):
CLOSING EARLY at 4pm ⚠️

📅 DEC 25 (Christmas Day):
CLOSED - Spending time with family ❤️

📅 DEC 26 (Boxing Day):
CLOSED

📅 DEC 27-30:
BACK TO REGULAR HOURS!
Mon-Fri 10am-7pm | Sat 10am-5pm | Sun 11am-4pm

📅 JAN 1 (New Year's Day):
CLOSED 🎉

📅 JAN 2 & beyond:
Regular hours resume!

Stock up tomorrow or Wednesday before 4pm!

From our family to yours - Merry Christmas! 🎄

📍 14A-200 Fitch Street

12/21/2025

🛡️ SUPPLEMENTS 101: ZINC

The immune-boosting mineral you need this winter!

Zinc is essential for immune function, wound healing, and over 300 enzymatic reactions in your body.

WHAT IT DOES:
💪🏻 Supports immune system function
🤧 Reduces duration and severity of colds
🏋️ Supports muscle recovery and protein synthesis
🧠 Important for brain function
👃 Maintains sense of taste and smell
💉 Aids wound healing

WHO NEEDS EXTRA ZINC?
🤧 During cold & flu season (NOW!)
🏃 Athletes (lost through sweat)
🌱 Vegetarians & vegans (plant sources less bioavailable)
👴🏻 Older adults (absorption decreases)
🍷 Regular alcohol consumers

BEST FOOD SOURCES:
🦪 Oysters (highest source)
🥩 Red meat & poultry
🦀 Shellfish
🫘 Legumes (beans, lentils)
🥜 Nuts & seeds
🧀 Dairy products
🥚 Eggs

WHEN TO TAKE:
Take with food to avoid stomach upset. Don't take with calcium or iron supplements as they compete for absorption.

EFFECTIVE DOSE:
15-30mg daily for immune support
50mg at first sign of cold

💡 PRO TIP: At the first sign of a cold, increase your zinc intake! Studies show it can reduce cold duration by 33%.

📍 14A-200 Fitch Street
⏰ Sun 11am-4pm

12/20/2025

Let's talk about the FITNESS KILLER no one mentions: STRESS.

THE TRUTH:
Chronic stress = elevated cortisol = fat storage, muscle loss, poor recovery, and increased cravings.

Holiday stress is REAL:
🎄 Shopping pressure
🎄 Family obligations
🎄 Financial strain
🎄 Packed schedules
🎄 Less sleep
🎄 More commitments

HOW STRESS SABOTAGES YOUR GOALS:
❌ Increases belly fat storage
❌ Triggers emotional eating and cravings
❌ Disrupts sleep quality
❌ Decreases workout performance
❌ Slows muscle recovery
❌ Weakens immune system

HOW TO MANAGE HOLIDAY STRESS:
1️⃣ PRIORITIZE SLEEP
7-9 hours minimum. This is non-negotiable.
2️⃣ KEEP WORKING OUT
Exercise is proven stress relief. Even 20 minutes helps!
3️⃣ SET BOUNDARIES
Say no when needed.
4️⃣ STAY CONSISTENT WITH NUTRITION
Don't add diet stress on top of holiday stress. Stick to your routine.
5️⃣ PRACTICE DEEP BREATHING
5 minutes of deep breathing lowers cortisol immediately.
6️⃣ SUPPLEMENT SMART

Magnesium (improves sleep & reduces stress)
Ashwagandha (adaptogen for cortisol management)
Omega-3s (reduces inflammation from stress)
Vitamin B Complex (supports stress response)

7️⃣ SCHEDULE "ME TIME"
Even 15 minutes alone daily makes a difference.

REMEMBER:
Your mental health IS part of your fitness journey. You can't out-train chronic stress.

Take care of your mind. Your body will follow. ❤️

📍 14A-200 Fitch Street
⏰ Saturdays 10am-5pm

12/19/2025

🎄 HEALTHY HOLIDAY TREAT: PROTEIN HOT CHOCOLATE 🎄

Craving something cozy and sweet without derailing your goals? Try this! ☕💪🏻

INGREDIENTS:

1 cup unsweetened almond milk (or milk of choice)
1 scoop chocolate protein powder
1 tbsp unsweetened cocoa powder
Stevia, monk fruit, or sugar-free sweetener (to taste)
Pinch of cinnamon
Pinch of sea salt

INSTRUCTIONS:

Heat almond milk in a saucepan (don't boil!)
Whisk in protein powder until smooth
Add cocoa powder, sweetener, cinnamon, and salt
Blend or froth for extra creaminess
Add whipped cream if desired!

NUTRITION (without whip):
✅ ~150 calories
✅ 25g protein
✅ 5g carbs
✅ 3g fat

PRO TIPS:
💡 Use peppermint protein for a candy cane vibe
💡 Add a shot of espresso for a holiday mocha

Enjoy the holidays WITHOUT sacrificing your progress! 🎅🏻

📍 14A-200 Fitch Street
⏰ Mon-Fri 10am-7pm | Sat 10am-5pm

12/18/2025

💵 THIRSTY THURSDAY! 💵

Even Santa and Mrs. Claus know the secret to staying fit through the holidays! 🎄

🥤 16oz Shake - $3 (save $2!)
🥤 24oz Shake - $5 (save $2!)

~30g of protein. 43 flavors. Made fresh to order.

SANTA'S CHOICE: Chocolate Hazelnut 🍫
MRS. CLAUS' PICK: Peppermint Frost 🍬

They're not delivering presents on cookies alone! Fuel your body right this holiday season! 💪🏻

Perfect for:
✅ Post-workout recovery
✅ Holiday energy boost
✅ Staying on track with your goals
✅ A guilt-free sweet treat

Cash special every Tuesday & Thursday 💵

⏰ Open 10am-7pm
📍 14A-200 Fitch Street

12/17/2025

📈 PRIORITIZE PROGRESSIVE OVERLOAD 📈

If you're not getting stronger, you're not building muscle.

WHAT IS PROGRESSIVE OVERLOAD?
Gradually increasing the demands on your muscles over time. This forces your body to adapt by building more muscle and strength.

HOW TO APPLY IT:
✅ Add weight to the bar (even 2.5-5 lbs)
✅ Do more reps with the same weight
✅ Add an extra set
✅ Improve your form and tempo
✅ Reduce rest time between sets
✅ Increase training frequency

YOU DON'T NEED TO DO ALL OF THESE:
Pick ONE variable to improve each week. That's progress.

WHY IT MATTERS:
Your body is smart - it only builds what it needs. If you're lifting the same weights for months, your body has zero reason to grow.

Track your workouts. Push for small improvements. Stay patient.

Small progress every week = massive results over time.

📍 14A-200 Fitch Street
⏰ Mon-Fri 10am-7pm | Sat 10am-5pm

12/16/2025

🔥 BOGO TUESDAY! 🔥

The best deal of the week is HERE!

BUY 1, GET 1 50% OFF*

✅ Protein powders
✅ Pre-workouts
✅ Vitamins & minerals
✅ BCAAs & EAAs
✅ Creatine
✅ and more!

PLUS: Cash shake special! 💵
16oz - $3 | 24oz - $5

Stock up for the holidays!

⏰ Open 10am-7pm TODAY
📍 14A-200 Fitch Street

*Equal or lesser value. In-store only. Some brands excluded.

Address

200 Fitch Street Unit 14a
Welland, ON
L3C4V8

Opening Hours

Monday	10am - 7pm
Tuesday	10am - 7pm
Wednesday	10am - 7pm
Thursday	10am - 7pm
Friday	10am - 7pm
Saturday	10am - 5pm
Sunday	10am - 4pm

Telephone

+19057141034

Website

facebook.com

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