Tuesday, 31 December 2013

I'm calling it my 2014 Commitment instead of a resolution


I don't usually make a New Years Resolution, I feel like it's a little anti climactic. If there are goals you have or things you want to change in your life, you don't have to wait for New Years Day to do it. 
With that said, I have made a commitment to myself for 2014 and going forward;
1) dream big...and WRITE them down- this makes it more real and reminds you every time you look at it, what you are working towards
2) be organized- set aside specific time each week for computer work, budgeting, returning emails/calls, planning
3) stop underestimating myself and my business! Realize what I have built & what a blessing it is, cultivate my dream and speak positively into it & allow it to grow without my fears holding it back. 

I don't know what you've been dreaming of or struggling with in 2013 but lay it out there and make it happen; NO MATTER how BIG and impossible it seems, no matter what other people may tell you.... DO IT!!

Happy New Year

Paula

Friday, 20 December 2013

Lose inches on your waistline with one exercise

For the past 19 days at Performance Fitness we have challenged our clients to a squat and plank challenge. They started at 40sec plank and 50 squats and by today (day 19) they completed 180 squats and 3min plank. 
I have also done some measurements this past week around the belly specifically on clients who have had previous back and core weaknesses and found that just from doing the plank 5 out Of 7 days/wk, they have lost between 3/4 & 1.5 inches on thier waist alone!!!
So many people come to me and thier main goal is to lose belly fat and tighten/tone thier mid-section. There are MANY factors involved in this; diet, hormonal balance, gut health and core strength. From an exercise perspective, which is what I specialize in, doing a plank is the #1 way to pull the belly in tight, support the lower back and shrink the waistline. 
When doing the plank, you need to remember a few key things;
1- shoulders should be positioned directly over your elbows, not infront of your body stretched out
2- your boy should be a straight line, no sag or lift at the hips (if you can do it infront of a mirror it will help you keep your technique)
3- relax your upper back so you are really using the core muscles, not your neck and upper back to hold you up. 
4- hold your whole body tight, bum and legs especially to support your back and take pressure off it. 
This exercise is hard, there is no beating around the bush BUT you can progress and increase your time pretty quickly. My suggestion would be increasing by 10-20sec every 4 days. 
If you plank 5 days/wk, it would only take 40sec-2mins of your time...a commercial break!! You can and your lower back, posture and waistline will thankyou. 
Plank away!

Tuesday, 26 November 2013

Recreational Hockey players...this is for you!!

So many people have started their winter pick up leagues over the last few months and I have SO many clients who have been injured because of inflexibility or weaknesses/imbalances in muscles.
I did a segment on York Region Daytime last week on proper warm-up, stretches and strength exercises to improve your game and decrease injuhttp://www.rogerstv.com/page.aspx?lid=237&rid=17&gid=123024ries. Here is the info I shared on the show but for those that didn't watch it (i will post the link when I receive it);

Warm-up (before you play)
* hip swings- leg straight, swing the leg forward and back 10x then across your body (in front of other leg) 10x. Repeat on both legs
* dynamic inner thigh stretch- click here for a demo
* Slow skating (forward/backward/crossovers) then gradually pick up pace

Stretches (after game)- do each for 30sec/leg
* Dynamic inner thigh/hip flexor stretch (same as above)
* glute stretch (Sitting on the bench in dressing room)- click here for demo
* Quad stretch- standing/laying down on side, pull your foot back to your bum and push hips forward till you feel pull down the front of your thigh
 There are MANY more stretches that are great BUT those are the most important and will NOT take you that long after the game before the beer starts flowing :)

Strength Exercises to incorporate into your workouts 2-3x week
What most people don't think about or know is that there are different ways to train when an "athlete" is in-season vs "off season". When/if you play 3+ times a week you need to gear your workouts around sport specific exercises, not on building strength. If you are trying to increase strength, that should be focused on during off-season when you aren't playing as much. If you play only 1-2x week its not as important.
For all hockey players though leg strength, cardiovascular training- specifically intervals with bursts of max speed for 15-30sec to simulate a game & core should be your focus.
The most forgotten sport specific training though is working on agility and acceleration and deceleration. What does that mean you ask...well let me explain:
Agility- "the state or quality of being agile- nimbleness
-training your body and brain to work together faster so that your feet can move quickly and you can react when you need to change directions to get a puck, move around and opponent, or deek someone out; you are fast and controlled.
Acceleration- being able to increase speed quickly
-using tools such as a parachute while you run, agility ladders, or doing exercises that require explosive power like squat jumps/box jumps, ViPR drills
Deceleration- "to slow down"
- This is the most under trained movement of athletes and therefore the cause of MANY injuries! How you train to decelerate properly is using exercises such as this...http://www.youtube.com/watch?v=RITgKLNij4w

If you have any questions or would like a sport specific workout designed for you, contact me at paula.performancefitness@gmail.com

Paula



Thursday, 7 November 2013

The other 2 main running injuries we didn't have time to discuss on York Region Daytime

So if you haven't watched our latest segment on York Region Daytime about running injuries; specifically IT band (ITB) issues, click here to view.
Because of the length of our segment we didn't get to touch on 2 other major issues runners can get; Patella Femoral Syndrome and Plantar Fasciitis so we are going to discuss them now.

Patella Femoral Syndrome (P.F.S.)
This syndrome usually stems from weak hip abductors (outer thigh) called your Gluteus Medius. If you have P.F.S. is can feel like pain down the front of your knee and also like your knee wants to "fall in" as you are walking/running.
Exercises recommended:

  • Walking backwards- put hands on bum and each steps you take backwards you should feel your bum muscles contracting (seems silly but it works)
  • Monster Walks- click here to view demo
  • Clamshells- 
Plantar Fasciitis
This issue stems from being flat footed, tight calves and weak foot muscles. If you have this issue it will be A LOT of pain right along the bottom of your foot, especially in your arch.
Exercises/Treatment:
  • Calf stretching
  • Arch support; taping or orthotics
  • You MUST have the proper shoes, this is one of the MOST important factors for any runner.

Happy Running!


Monday, 4 November 2013

Commit to your health and WIN a PRIZE!!

Since our Commitment Challenge went so well for the last 2 months, we've decided to DO IT AGAIN! Those clients who want in will be able to track thier workouts at the studio and if you do the number of workouts you registered for, you WIN!! We will have a huge board with all clients names and session # they registered for and each time you come in, we put a GOLD STAR on it (seems like school again eh?! But it works!) 
Set goals and accomplish them!
See you all in the studio!

Saturday, 2 November 2013

Winter Calendar of Group Programs

Checkout our calendar and see what works for your schedule. We'd love to have you join us and get in amazing shape for all those holiday parties and special events.
Don't let the rich food and drinks add weight on, burn off tons of calories with us and enjoy yourself~

Click here to view our calendar

if you'd like more info contact paula.performancefitness@gmail.com

Paula

Tuesday, 29 October 2013

What's your passion?

So often you hear of people hating their jobs, and it makes life so hard and stressful because we spend so much time at work! I believe that we have all been given special gifts and skills and if we follow our passions and what we LOVE to do, then those skills tend to be used...and you are VERY good at it!
I know its hard because sometimes your passion may be way off what you do for a living but financially you need the job, there may be an opportunity in your workplace to highlight your skills though and doing that would spark up your passion at your workplace.
For example; I have heard of people working for a big corporation at a "desk job" but they have a passion for running or fitness, so they have offered a running group or a zumba class during lunch hour or after work. So no matter where you are or what you do for a living, try and incorporate what you love and you will be SO much happier for it i PROMISE!

If you are one of the lucky ones that gets to do what they love then consider yourself blessed! I get to spend my time at work empowering clients, showing people what they are really capable of, helping clients surpass their goals and burning off the stresses of life and helping get people into a happy frame of mind. Its a very positive environment and full of people who have become friends, not just clients.

Find your passion and follow it!

Look what we have for you! Winter Program Registration NOW OPEN

Winter @ Performance Fitness
All sessions begin the week of Nov 4 and run through till Fri Dec 20, 2013

Ultimate Performance- Monday & Wednesday, 6:15-7:15am
9am  Performance Circuit- Monday thru Friday, 9-10am (choose 2-5days/wk)
Lunch Performance Circuit- Monday, Wednesday, Friday, 12-1pm (choose 2 or 3 days/wk)
York Region Bootcamp- Monday & Wednesday; 5-6pm
Evening Performance Circuit- Monday & Wednesday; 7-8pm
Men’s Muscle Performance- Tuesday & Thursday; 7-8pm
Endurance Athlete Strength Workout- Thursdays; 6-7pm
Extreme Performance- Saturday; 8-9am
Nordic Pole Walking Group- Fridays 10:30-11:30am
Performance Girlz (9-12yr old girls)- Saturdays; 12-1pm

Register for ALL programs by emailing paula.performancefitness@gmail.com

Specialty Events
Nov 90min Bootcamp- Saturday Nov 16 @ 8-9:30am
Dec 90min Bootcamp- Saturday Dec 7 @ 8-9:30
Holiday Shopping Event- Friday Nov 8 @ 7-9pm
Client Holiday Dinner @ Edward Street Bistro- Friday Nov 29 @ 7pm (spouses welcome)


Sunday, 13 October 2013

Turkey weekend! Gratitude is on the menu

Happy Thanksgiving (if you celebrate) & Happy Long Weekend to spend with your loved ones (if you don't celebrate). This is one of the most meaningful holidays to me, as far as pausing and really looking at my life, whether it's stressful, exhausting or perfect, and realising how blessed I truely am. 
I have the best family in the world with a husband any woman would die to have (but he's all mine ladies) and 4 of the cutest little ladies on this planet...and we are all healthy! I have a job that allows me to motivate and inspire others in a way that completely can change thier lives and others around them and because of my job I have met the most incredible people. I have a God who loves me and has provided when we thought it wasn't possible and protected when we didn't even know we needed It. 
Beyond those things, what more could I need? We get so wrapped up in "life" that we tend to lose sight sometimes, so take this weekend and be thankful, hug those who are the closest to you & say I love you. remember what you Do have, not what you WANT to have. 

Thursday, 26 September 2013

Do you take in less water when its cold out?

In the summer and warm weather, most of us don't have too much trouble drinking a nice big glass of water many times a day. So getting our recommended 2-3L of water isn't such a core BUT when the weather gets cool out, drinking cold water becomes not-so-enjoyable anymore because it can make us even colder.
Here are some ideas to make your water taste better, warmer and easier to drink;

  • add fruit/veg/spices to your water bottle in the morning so the flavours diffuse into the water; raspberries, blueberries, lemon, lime, cucumber, cinnamon sticks, min leaves, what ever your favourites are
  • drink warm water with lemon slices
  • herbal teas are another option to make "getting your water in" more enjoyable

So those are just a few ways to help you keep getting that MUCH NEEDED water in through out the fall and winter months. Combine a little of each idea for the best results and you won't feel board drinking straight old boring water all the time.


Tuesday, 24 September 2013

Do your glutes fire when you run??? Mine didn't!!!

I am in the process of training for a half marathon with a group of clients and we have 6 weeks until race day. As our mileage increases I notice the a stiffness and some swelling happening in my "bad knee". This knee is the one that I have a full ACL replacement done on it 14yrs ago but I have had no issues since. I have also not trained for more than a 10km race in over 2.5 years (and 2 children ago). So there are many factors that have attributed to a weakness all down my left leg so I am very aware of the weakness and that I need to strengthen it more than my right.
With being a personal trainer, I am very aware of my body and how it feels and how I run; my gait, my foot placement, etc. When I was out for my long run this past Sunday, I started to get an ache in my knee but relatively early into my run so I got a little worried. I work with many physio therapist on rehab training with client/patients, so I get to pick their brain on lots of injuries, weaknesses and why they happen. I have recently been discussing runners with one of the therapists and GLUTES NOT FIRING IN PROPER SEQUENCES is a HUGE problem for runners and can cause a lot of problems in the hips and knees, especially when you increase your mileage.
So I decided to do a little experiment on myself; With every step i really focused on my bum squeezing as soon as my foot landed. HOLY CRAP DOES THAT MAKE A DIFFERENCE! 
1) my knee ache went away almost immediately because i was using the right muscles to absorb the impact and then propel me forward into the next step.
2) using my glutes propelled me forward so easily and made me literally run faster without speeding up my stride or more work for my heart!

So here is the lesson to all you runners; Make sure you have proper running technique which means your GLUTES FIRING with every step and you will be faster, stronger and Less injuries! Be aware that this takes practise and really being aware of "how you are running" each time you are out. It will eventually become second nature but you MUST practise it.

Happy running

Saturday, 21 September 2013

Miss us on York Region Daytime this week? Here is the link

Hey Everyone,
We just wanted to share the link from our segment on York Region Daytime this past Tuesday Sept 18th. We discussed how you can do even 15mins of exercising with minimal to no equipment and still be effective at burning calories. We also demonstrated and coached on technique for basic body weight exercises.

http://www.rogerstv.com/page.aspx?lid=237&rid=17&gid=117821

Let us know what you think!

Paula

Sunday, 15 September 2013

since when are the 30's "getting old"?

I am training for another 1/2 marathon (first in almost 3yrs) and I am SO achy after my long runs! I know getting old does mean that we "feel" our bodies more when we challenge them but seriously..I'm only 33!! I have had SO many clients in my 13+ years of training tell me that between 30-35 is when they noticed certain things like losing weight, eating right, not gaining weight when you even thought about dessert all go harder. Well I'm feeling you my friends!
I do have to add that I have had ACL replacement surgery in the one knee that is giving me the aches so I know that is a huge factor BUT i have run MANY long races since my surgery 15yrs ago without many issues. I know have to ice bath, traumeel and stretch like a banshee to walk somewhat normal the next day!
anyways, just an observation about life in its different stages..and how its hitting me!
LoL

Friday, 13 September 2013

how much does food effect your mood?

This story is my personal experience so take what you will from it but i hope that even one tidbit of my experience will resonate with someone and help you on your way to realising a healthier lifestyle is achievable.

My husband used to tell me that he dreaded when I got pregnant because I was so moody when I was hungry, so it would be 10 times worse if I was carrying a baby! To his credit, I completely agree! I get irritable, cranky and the massive headaches/migraines are the worst case.
My body is very sensitive to foods or lack of food. A lot of it has to do with me learning to listen to my body as well and knowing the signs and symptoms of when I need more protein, water or have had too much processed foods/sugars. If you can pay attention to how you feel after a meal or when you have gone too long without food or if you mainly feed your body processed carbs, you will know what to do.
Here are some tips that I TRY (being the key word) to live by so i don't turn into that crazy person my husband dreads (ha ha ha);

  • always have a 500-750ml water bottle with me
  • keep snacks such as nuts, fruit, boiled eggs & cheese on hand
  • don't go longer than 2-3hrs without eating 
  • balance out my eating to keep blood sugar levels even throughout the day so no blood sugar drops or spikes
  • Start my day off with a jam packed smoothie or granola for breakfast, it sets my body and brain up for a great start
Honestly, just BE PREPARED for your day! Have snacks and water on hand. Plan lunches/meals ahead of time so its quick and easy to grab in the morning.  Make it manageable for you BUT understand that when you start to make this type of eating a way of life, you will feel amazing and won't want to go back to those grumpy cranky days when you didn't have the right food to fuel your body.

Get ready to be in a GOOD MOOD and have energy ALL DAY LONG!

Thursday, 12 September 2013

Like Looking In the Mirror

So my oldest daughter started back to gymnastics last night and as a part of her 3hr program they do a strength segment towards the end. So i see them pair up and then they are given a certain # of pushups and sit ups to do, the partner is to count for them. So i watch my daughter bang out her 20 sit ups, then its her turn to count for her partner. This little girl got to 16 then had to take a break then all i hear from Abby is "You are at 16, COME ON JUST DO IT!"...then the little girl does another 2 then stops and again Abby's voice is heard saying "JUST DO IT! They were both laughing by the way.
I watched the same thing happen with their push ups and I just about died! It was like watching Jillian Michaels on the biggest loser...tough love!
That's your smile for the day from me!

Friday, 23 August 2013

Performance Fitness hits the tv screen AGAIN!!!

Check us out on Daytime York Region, Tuesday Sept 17th @ 10am LIVE!!

We will be showing the viewers a NO EXCUSES workout! This means no matter where you are or if you only have 15mins, you can still burn lots of calories, increase your heart rate, boost your energy and help tone up your muscles...oh yeah and with NO EQUIPMENT!
Tune in for some great exercises and tips on easy ways to fit fitness into your day no matter what.

We will be on each month from Sept-Dec discussing different fitness topics with Jacqueline Betterton so keep an eye out for our dates each month. If you miss the show, we will have the clips on www.performancefitnesstraining.com shortly after each show airs.

See you in the studio..or on your tv screen!


Thursday, 22 August 2013

Why Small Group Training gets HUGE results!

There are so many HUGE benefits to working out with a group of people; motivation, competition, being social, accountability to the group and all that on top of a WICKED WORKOUT! We have found at Performance Fitness that our personal training services expanded into the group training field all because of a request from a client 2yrs ago. Since we launched our first BOOTCAMP (2x week) we now offer 18 group workouts/week!!
The difference between Performance Fitness Group Training and a class that you would attend at a gym is;
·        1. We measure results- at the beginning, middle and end of each 8 week session we take weight and measurements (if client wants to). This was you can literally see the results in a matter of 4-6weeks!
·        2.  No 2 workouts are EVER the same! The trainers base the workouts on clients goals at the beginning of the session. We always have the same focus; challenging your cardio, increasing your strength, toning and core BUT hit those areas differently all the time
·        3.  We use tools such as; TRX, ViPR, BOSU, Kettle bells, Agility Ladder and so much more all in one workout
·       4.  It’s PERSONAL! You will develop a relationship with your trainer and become like a friend. We LOVE what we do and inspiring people means investing in their lives. All your fellow exercises buddies also become friends and you become accountable to each other to be there each workout
·         If you have a previous injury or modification that needs to be made, the trainers always accommodate without question and work with you to create the best workout for each client. 
5. The last and sometimes most important benefit to Group Programs is the cost, it is substantially less than private training but you still get the amazing benefits and personal care when you train with us.

We are proud to offer a variety of programs: Performance Circuit, The Ultimate Performance, Muscle Performance (Men Only), Extreme Performance, Athletic Performance & Performance Girlz, Hot Mamas and MORE!!

For more information on program descriptions, dates and prices please visit www.performancefitnesstraining.com or call Paula Man at 905-715-2666


Tuesday, 20 August 2013

Drop-In Programs & Specialty Programs Offered @ Performance Fitness

Since we are starting the next 8 week session of group programs the week of Sept 9, we have decided to still offer some groups on a drop-in basis the week before so those that still can attend are not left without options.
Please see the schedule below and let us know which you will attend.

Monday Sept 2- HOLIDAY
Tuesday Sept 3
9am Performance Circuit (kirstin)
7pm- Muscle Performance (Men Only)-Jeff
Wednesday Sept 4-
12noon- Lunch Performance Circuit (elise)
5pm- York Region Performance Circuit (kirstin)
7pm- Performance Circuit (kirstin)
Thursday Sept 4-
9 am- Performance Circuit (kirstin)
6pm- Athletic Performance (Paula)
7pm- Muscle Performance (Men Only) (jeff)
Friday Sept 5-
12 noon- Lunch Performance Circuit (Paula)
5pm- York Region Performance Circuit (Elise)
Saturday Sept 7-
8am- 90Min Bootcamp!! (Paula)

Payment for these classes can either be added to your registration for Sept/Oct programs or you can bring payment with you when you come ($16.95). Debit and credit card payments are available at Reception.
We are so PUMPED about this Fall with you at Performance Fitness.
See you in the studio

Specialty Programs COMING THIS FALL:
Nordic Walking Group- Mondays @ 6:30pm & Fridays @ 9:30am, you can choose 1 or 2 days/wk. Starts the week of Sept 9th
Older Adults Group Training- This workout will start in October. It will be run by Elise Cunningham, a Kinesiologist. It will incorporate specific exercises to increase strength, balance, flexibility and joint range of motion. If you are looking for a program specifically designed for your body as it ages and is overseen by a trained kinesiologist and where you can workout with other Baby Boomers, this is the program for YOU! 
If you or your parents/friends are interested please contact Paula Man at Paula.performancefitness@gmail.com

Tuesday, 13 August 2013

New CONTEST begins in Sept!!

Well time has come to bring on a little competition with yourself again. The contest we ran in April went SO well, we've been working on what to bring you next to keep you motivated and having fun with your workouts.
Since we will be coming out of summer vacation we decided to make this challenge a COMMITMENT CHALLENGE. So its you against your goals, your schedule, things that get in the way of your workouts.

How it works:

  • you register for whichever program works into your schedule
  • we calculate how many sessions that would be over the 8 weeks
  • we then keep attendance 
  • to WIN a prize you have to attend the total # of classes that you registered for
**if something comes up and you cannot make the class you were registered for, you can attend a different day/time to make that session up. Just contact your trainer to make sure the group has room**

So this challenge is all about making a commitment to YOU and DOING IT!! Not letting anything get you down, make you loose your momentum and allowing you to SEE THE RESULTS from your commitment. For some this may seem really hard cause of "life" but i PROMISE you, it will be worth it solely for the feeling of the accomplishment, being proud of yourself that you made the commitment to YOU and nothing got in your way. Also, the results you will see for working out consistently.

Dates of Contest: Sept 9- Nov 1 


Sunday, 11 August 2013

Off they go to CAMP

Well the time has come, my almost 6yr old and 4yr old are off to daycamp for 2 weeks full time. I have never had any of my kids in full time school yet either until this Sept so its a BIG STEP for this mama. Its nuts in my house when I have all 4 kids tuesdays & thursdays i admit BUT we still do have a lot of fun together and I cherish the time i get to have with my kids.
Most friends have told me i'll love the time with just the 2 little ones once school starts but right now I'm in sad mode. My girls are growing up too fast!! They are so ready but mommy & daddy just want to keep them in a little cocoon for a few more years, LoL!!
SO camp is my slow transition into school; the lunches are prepped the night before, bags packed, kids excited...

Thursday, 8 August 2013

BRAND NEW at Performance Fitness in SEPTEMBER

Check out what we are NOW offering to our amazing clients starting September 2013;

  • 9am Performance Circuit Class- Mon-Thurs @ 9am
  • Extreme Performance Group- Saturdays @ 8-9am
  • Tween Girl Workout (ages 9-12)- Saturdays at 12pm
We are adding these along with all our regular groups that you know and love. BUT they now have new names!!
"Bootcamp" is now Performance Circuit
The Ultimate Workout is now Ultimate Performance
York Region Bootcamp is York Region Performance Circuit
Muscle Up (Men Only) is now Muscle Performance

Looking forward to all the NEW and awesome programs combined with our "usual" to get you some AMAZING results


The never-ending debate; When is the best time of day to workout???

I have people ask me this A LOT! There have been so many contradictory studies, reports, research to tell us WHEN we should workout to burn the most fat or lose the most weight, how do you know what to believe?
Well what it boils down to is;
Whatever time of day you can push yourself the hardest and challenge yourself the most is when you will burn the most calories. So if you are a morning person and you are at your peak for workouts in the morning, then that is your BEST time my friend. If you have to drag yourself to the gym in the morning and convince yourself to just get on the machine then that's NOT your time.
Try each time out (early morning, lunch, afternoon, evening) and see when you feel the best, strongest, most focused on your workout and you will quickly find when YOUR TIME is.

Paula

Monday, 5 August 2013

More active with Age

I was just in South Carolina for 2 weeks on vacation and had ALL the intentions in the world to get more running in than I have been at home cause "life" has been getting in my way lately....NOPE! I did run a few times for sure and skipped as well, which i need to do more of cause my calves were tight as guitar strings for 2 days!!!
The one thing that never ceased to make me smile every day though were these 2 older gentlemen who were out either on thier bikes or walking ALL the time! They were motoring, sweating and smiling and waving at every car that passed them. I WANT THAT!! These men would be 70+ and obviously retired and they were just loving life and looking good.
SO many times I hear from people that they would like to get thier parents more active because they seem older than they really are because of thier balance or strength issues, well I'm here to tell you YOU ARE NEVER TOO OLD TO START EXERCISING!!!
We even have a kinesiologist on staff who specialises and has a passion for working with older adults, so if there are injuries, degenerative issues, chronic pain...we can work with it all and improve your quality of life.
So keep on smiling and keep active, or START getting active.

Paula

Tuesday, 9 July 2013

I learned how important a GOOD breakfast is...through my 4yr old!

Well I have missed you all, it has been a while since my last blog. I trust your summer is going AMAZING now that the heat is here.
My 4yr old has taught me so many things over the last year about how our bodies work and how they respond to what we put in them. Its been said that red heads have very sensitive skin and bodies overall, my 4yr old is the epitome of sensitive. The thing I love about my daughter though is she tells me what she feels like (headache, stomach ache, etc) then when I explain why I don't want her to eat some thing or why she should and relate it to her symptoms she listens and will try it for me.
So for the last 3-4wks she has been complaining of headaches but I couldn't put my finger on why until she told me she didn't have ANY water at daycare of one of the hottest days so far this summer! Dehydration people! So now we have special water bottles for each of my kids that they got to pick out and they are amazing at drinking and refilling them all day!
Secondly, she has been telling me each morning as she eats her breakfast that her tummy hurts but when she touches where it is, its just under her ribs where her intestines and gut are. We are a gluten free house and eat 95% gluten free so i was stumped as to what was causing this. My kids eat oatmeal, toast with peanut butter, eggs, yogurt and berries...lots of variety.
After speaking to a friend who is a Holistic Nutritionist and she made sure i was giving her Vit C, D and suggested magnesium every day for a start. I decided this morning to try something new with her and see how she felt; I gave her a smoothie with almond milk, frozen mango, fresh blueberries, half a banana, hand full of spinach, cinnamon, half scoop of protein powder, tiny bit of agave nectar and 3 ice cubes. First of all she LOVED the taste and secondly there was NO COMPLAINTS of stomach aches, which is something I have heard EVERY MORNING for almost 2 weeks! After she finished the smoothie she then has toast and her multi vitamin. So after breakfast I asked her finally about her tummy and head, she had a HUGE smile and said "Mommy it doesn't hurt!"
So I will keep up with this routine and try to keep a variety in the smoothies but I learned how important it is for our bodies to get the right nutrients at the MOST IMPORTANT MEAL OF THE DAY.
So be aware and choose well tomorrow morning; your body, mind and soul will thank you.

Friday, 28 June 2013

Lets make a commitment together

Ok friends, I need your help... Well I think there is more of you than just me struggling with this dilemma. I have gotten back into the (bad) habit of snacking late at night. Once our bodies are into that habit it take about 2-3 wks to break it again because we will "feel" hungry BUT it's not a NEED, it's a habit. 
I know and coach all my clients to set a goal then tell people about it so this is me telling you to ask me when you are me how I'm doing with my goal of NO EATING AFTER 8:30pm. 
I would love to have others join me if you feel you need to.
The issue with late night eating is that it doesn't allow your body to "shut down" properly so it can regenerate and allow you to go into R.E.M. Sleep. Also, your body is not burning off those calories but then storing it. 
We can break this habit people! Lets do t together. 

Wednesday, 26 June 2013

Spice up your summer routine

Have you ever taken your workouts outside the gym? To a park, soccer field, pool, hiking trail? Try it!
It's the time of year to be outside getting fresh air so why not take the same approach with your workouts every once in a while. There are so many possibilities for exercises that require just your body weight & a bench/stairs/log. 
Try it and you'll have a blast!

Tuesday, 11 June 2013

Running is not enough...

I am meeting more and more runners who are finding out (the hard way) that you can't just run! You need to incorporate strength training into your weekly regime or injuries WILL happen. They may not happen immediately but eventually after the repetitive motion of running, weakness begin to appear, imbalances create injuries and constant impact without supporting your joints will take its tole.
If you are training for a race I understand you are running 3-4x week so i am not suggesting you need to add in hours and hours of strength BUT if you have 4-5 strength exercises and 2-3 core exercises that you can incorporate after your runs of on an "off" day it won't take much extra time but the benefits to your strength while running and less injuries will be AMAZING.
If you are interested in learning some running specific strength exercises and the most effective core work contact me at paula.performancefitness@gmail.com or come join our Strength for Runners Group session Thursday evenings at 6pm.



Monday, 10 June 2013

You can't go back...so move forward!

I have so many people who come to train with me that are so discouraged and hard on themselves about their behaviour, habits or patterns in the past. They allow their guilt to stop them from moving forward in a positive direction and breaking the cycle. My words are always the same to every one of those people "You can't change the past, but you CAN change the future...SO forgive yourself and MOVE ON!"  It gives people permission to accept what has happens, stop feeling guilty and punishing yourself and let's change! 
So if you have been in a rut for a long time or you just had a really crappy weekend of bad food choices and no activity, take ownership, admit it happened then change it! YOU CaN
You deserve to be the person you want to be and you can, it's all up to you...make a choice right now how the rest of today will go then live it. Don't let anyone drag you down and make you feel bad for your choices. You got this!

Those are my words of encouragement and hopefully empowerment for some of you today!

Have an awesome day

Wednesday, 29 May 2013

More fun coming to Performance Fitness!

June at Performance Fitness...
Our Nordic Pole Walking Group is continuing into June! Join this amazing group to increase your bone density, cardio vascular capacity and decrease blood pressure...all while toning up your body and having fun!
Wednesday May 29- June 26 ( no walk June 12)
Wednesdays @ 7pm
Investment- $67.80 if you have poles, add $73.39 if you need poles

**NEW & Improved** Running Program!!
This group is for intermediate runners who can run intervals of 6min jog: 1min walk or more. We will be combining strength and run training in one program,, unlike any other! Thursdays will be a short run/hill training along with a strength circuit in the Performance Fitness studio then Sundays will be our long run. We will be working towards 13-15km.
Thursday June 6- Sunday June 30
Thursdays @ 6pm, Sundays @ 7:15am
Investment- $135.60

Register by e-mailing paula.performancefitness@gmail.com


Tuesday, 21 May 2013

"Challenge Your Performance" Contest; And the WINNER is....

Challenge Your Performance Contest
This contest was a chance for our clients to rev up their motivation and really show themselves what they are capable of. We chose 4 exercises exercises and tested our clients at the beginning of April then 4 weeks later. The improvements were awesome! The exercises tested were; Plank, Push ups, Wallsit, Squat Jumps/Step ups in 60 sec. The results are based on an average of all exercises

The prize goes to the top 5 Most Improved Clients, 
and they are....

Stephanie Holmes- 96% 
Wendy MacEachern- 95% 
Teresa Collangelo- 52.5%
Rick Landry- 49%
Liz Steele- 47%

CONGRATULATIONS!!
Each of you has won a Performance Fitness Shirt (that we will have you try on sizes to fit) & a Gift Certificate to put towards training at Performance Fitness!!

I would like to say congrats to all clients who participated because the improvements you all made were incredible and we are trainers were beyond proud of what you accomplished.

Debbie Allen- Registered Holistic Nutritionist

Check out Debbie's blog for some great information on Nutrition and Homeopathic remedies.

http://healthonearthdebbieallen.blogspot.ca/


Osteoporosis Info Night at LifeSpring- May 22nd

Please join us for an in-depth information session on Osteoporosis. We will discuss what this condition means, how it may effect you or those you know, and what you can do about it! Topics will include prevention, diagnosis, nutrition, and exercise. We will also be introducing an exciting new program at LifeSpring; OsteoCircuit; building better bones.
This is a Physiotherapy Osteoporosis Exercise & Education Programs designed to safely and effectively decrease your risk of fracture while increasing your physical ability and fitness. We will also have a Nordic Pole Walking demonstration, and discuss its advantages for those with low bone density.

SPEAKERS:
Bonny O'Hare, Founder of OsteoCircuit & Reg. Physiotherapist
Elise Cunningham, Nordixx Certified Nordic Pole Walking Instructor & Reg. Kinesiologist

SPACE IS LIMITED! Please call or e-mail to reserve your spot today.
905-713-2427       info@lifespringclinics.ca

Located in the St. Andrews Village Plaza at Yonge & Orchard Heights, Aurora

Presented by: LifeSpring Physiotherapy and Performance Fitness

Sunday, 21 April 2013

LIKE us on facebook & follow us on twitter

At Performance Fitness we love to keep in touch with our clients, inspire them, congratulate them on their accomplishments and meet new people so we use social media A LOT!
We would love to meet you and be able to share even more knowledge, resources and fun with you via facebook and twitter.
Please LIKE us at https://www.facebook.com/pages/Performance-Fitness/211413252205620?ref=hl
and follow us on twitter https://twitter.com/ @PaulaPerformFit

Can't wait to meet you all and share whats new, fitness and health tips and share inspirational stories!

Paula

Saturday, 20 April 2013

"Laugh Till You Cry" moments

I was listening to a radio program this week that was talking about family and specifically your children and what means the most to them. As far as what they remember from their childhood and what builds their character; time spent together as a family and laughing! Specifically seeing their parents laugh, and I don't mean just a little smile and giggle but a BIG DEEP "laugh till you cry" type of laugh.
I didn't realise it until I heard him say that but its SO true! Last week-end my husband made me laugh really hard and my girls had no idea what it was about but they automatically started to laugh and it put us all in a good mood. I know we have all heard it before that laughter is good for the soul but seriously, have you tried it?! I want you to be aware and try to have fun with your kids and have at least one of those "Laugh till you cry" moments every week.
Don't be too busy, up tight, structured or out of touch to have those moments. That is my personal goal as well. I am a super busy mama of 4 girls ranging from 7wks old-5.5yrs old and I own a growing business...there are MANY times that I am just too tired or too busy to stop and laugh with my kids...NOT ANYMORE. I am setting my goal to try and have those moments because it changes us all and lets guards down and ties us closer together.


Laugh out loud this week-end!

Friday, 19 April 2013

Setting Goals

Well it here everyone...SPRING! Do you feel like throwing on your running shoes and heading outside? Whether you run, walk, bike, roller blade, etc this weather gets everyone outdoors. Well lets set some goals together and keep each other accountable!

Here are a few events for runners and walkers that we at Performance Fitness will be participating in and would love to have you join us;

Easter Seal 5k & 10k race
Sunday May 26th at the Newmarket Riverwalk Commons
http://www.eastersealsrun.com/race_info.php

Color Me Rad 5km race
Saturday June 22- Downsview Park Toronto
http://www.colormerad.com/

Tough Mudder run and Obstacle Course
This is not for new runners, this race will push you limits in cardio and strength.
Sept 28 & 29- Mount Saint Louis Moonstone
http://toughmudder.com/events/toronto-fall-2013/

Choose your goals and commit. Don't just think about it and say "i'm going to do it", REGISTER and tell people. You are WAY more likely to reach your goal if you tell others about it.

TELL ME WHAT YOU'RE GOING TO DO in 2013!!

Paula

Thursday, 11 April 2013

Your skin is your biggest organ...nourish it properly!

Here is a tribute to some awesome ECO friendly products and I am so proud to be a part of one of the companies who are given a spot in this list..way to go Arbonne! Another reason why I have decided to supply this product as a part of my business and use these products in my home.

http://www.beautyrsvp.com/2013/04/10/splurgesteal-earth-day-eco-friendly-beauty-products-we-love/


If you are interested in the Arbonne Products or about being a part of this awesome company send me an e-mail at paula.performancefitnes@gmail.com

Paula

Sunday, 7 April 2013

Posture People!!!

I was standing at church this morning looking around at everyone and of course, the trainer in me is never turned off. The number of people with rounded shoulders and slouching was huge!! Many people are active and workout but do the train for BALANCE and posture? Do YOU??
Here are 2 key things to note when planning your workouts to help create better posture;

1.When we want to work upper body we tend to hit the chest, front and top of shoulders, bicep and triceps the most. When we do engage in a back exercise, many times it is not done with proper technique and the arms do most of the work, not our postural muscles and scapular (shoulder blades) stabilisers which are the MOST IMPORTANT. So here is what you need to do; when you perform any ROW exercise, focus on squeezing an orange between your shoulder blades when you pull back and then pause for 2-5sec and focus on pushing your chest up. You will feel muscles working that you never did before! Its not easy but it gives you great posture and you will have a tight, tones and strong back.

2. When you work your abs...do you work your whole CORE? Most people think Core work means crunches, bicycles, x-overs, etc but that only works the superficial "front" of the body core muscles. When someone says "CORE" what they mean is all the way around your trunk. The best core exercise is the plank; you can do front plank, side planks or bridges which all focus on the transverse abdominis and work it as a whole, not one "ab" muscle at a time. You should be planking just as much if not more than all those "other" ab exercises. You will see a difference in your stomach pretty quickly, you will stand taller and hold your belly in tighter and your pants will fit a little looser just from changing that one part of your workout.

So lets stand tall and proud! Your lower back will thank you and you will show off your confidence and determination when you enter a room!

Have a great week
Paula

Thursday, 4 April 2013

New Studio coming along quickly!!

I am so excited about the progress on the new studio, our 2nd location inside LifeSpring Physio Therapy. It is a larger space to accommodate all our group programs better and allow us to grow as a business. The framing is done and underlay for floor and electrical being done this week. There is even a possibility we will be using that space for our 90min bootcamp April 13th!!!
SO EXCITING!! Stay tuned for some pictures of the progress as it happens. 

Paula

Wednesday, 27 March 2013

We still have a FEW spots open...for YOU!!

Our Spring programs are about to start up next week and we have many group sessions that are FULL which is amazing! BUT we do have some spaces in a program that may work PERFECT for your schedule. Check out the days/times below and make yourself a priority this spring and come meet some amazing new friends...all while changing your body and your life!

6:25-7:15am (mon & wed)-The Ultimate Workout ** 3 SPOTS LEFT**
This workout uses TRX, kettle bells and ViPR to get the most bang for your buck in an awesome 50mins body blast to start your day off right!

5-6pm (mon & wed)- York Region Employee Bootcamp **4 SPOTS LEFT**
This small group personal training session incorporates cardio intervals, strength circuits and core work to transform your body into a fat burning machine!

7-8pm (mon & wed)- Evening Bootcamp **4 SPOTS LEFT**
This is a group for those who work full time or are too busy daytime but still want to take some time for themselves and get a great workout for stress relief.

8am Saturday ViPR Class **3 SPOTS LEFT**
The class is unlike anything you will find at ANY OTHER GYM! The ViPR is a tool created to combine strength training and movement training. So your body will get stronger and toned as well as keeping your heart rate up and burn massive calories at the same time.

Click here to see our full calendar for April/May and click on which ever program works best for you to register online. We can't wait to see you in the studio!!

Tuesday, 26 March 2013

Introducing the "Challenge Your Performance" contest!

We are excited to announce Performance Fitness 1st ever challenge! This challenge is designed to get people motivated and back on track after the toughest few months of the year where we all just want to hibernate! It is a challenge against yourself to improve as much as possible from April 1- April 30.
Here are the contest details:
- you will be tested on 4 different exercises (push-ups, plank, squat jumps/step ups and wall sits) in the 1st week of April then re-assessed the 1st week of May
- the top 5 "MOST IMPROVED" clients will get bragging rights, a specialised shirt and a gift certificate to use towards their next training package.

This contest is NOT mandatory for all our clients, it is completely up to you if you'd like to participate. We are really excited to show you what you can do and how much you can improve your fitness in only 4wks!
So to register e-mail your personal trainer or Paula.performancefitness@gmail.com TODAY!

CONTEST STARTS NEXT WEEK!
LET'S DO THIS

Monday, 25 March 2013

Exercising while breast feeding

Hey mamas!
Congrats on your new bundle of joy! So much excitement, joy, sleep deprivation and lack of laundry happening in your life right now I'm sure. You're doing great!

I have been a personal trainer for over 13yrs and just delivered my 4th baby girl 4wks ago, I have learned a lot about my body and how it copes after delivery when I introduce exercise.
The main thing I want to inform and warn you about today is how your breast milk production may decrease if you are doing too much and decreasing or expending too many calories.
In other words; if you are trying to drop your baby weight and start to exercise 5 days a week for an hour but don't feed your body properly it could make your body stop producing as much milk because breast feeding takes a lot of calories. Being pregnant, your body only needs 300 more calories/day to grow a healthy baby BUT when you are breast feeding, your body requires 500 calories/day!
So you are asking "how can I lose my baby weight & keep up my milk production?"...well here is how:
- exercise in moderation at first till you see how your body feels to make sure you do not exhaust yourself. Your baby needs you!
- eat a good meal/snack before your workouts, about an hr before and eat within 45mins after your workout
- eat lean meats, good fats, grain such as rice, quinoa, couscous, legumes and nuts/seeds
- drink LOTs of water! 2-3L a day!

Start off slow then increase the intensity of your workout each week as your body allows but don't expect the weight to drop off in a few weeks (depending on how much you gained), listen to your body and feed it healthy foods with reasonable portion sizes and the weight will take are of itself I promise!

Friday, 22 March 2013

Where is Spring?! I need to get out a RUN!

It was a little depressing hearing on Wed that at this time last year it was 22degrees! We are not even CLOSE to that right now and we keep getting more white stuff!
Our learn to run starts next Sunday and its outside so I'm hoping just for less wind and no ice! I don't think I'll be hitting the sidewalks to do a test-run for a mama who hasn't run outside in 4 months before I get out with my group but that's all good... I GOT THIS!
I'm so excited about the group we have coming, it's going to be so much fun that it will distract for the pain in our chest and legs as we run! Lol

Sunday, 17 March 2013

Eat to Nourish!

I've been feeling awesome after having Isabella almost 3 weeks ago so i have gradually and slowly started to exercise a little each day. I ran/walk 4km yesterday which felt great...but i paid for my "lack of good fuel" later that day. I didn't make a snack/smoothie after the run like i used to & we made chicken fingers, fries and cucumber with humus for lunch so that's what I had. Those foods were not enough to replenish mu nursing & running body, so the result....MASSIVE HEADACHE!
Its amazing how our body communicates to us & tell us "that was a stupid move!" So once i figured it out, I pretty much had a 2nd dinner and the headache went away!


Lesson Learned; Fuel your body properly and it will do whatever you ask of it. It is not just about how hard we train, it is MORE about what we feed it, you cannot train to your full potential until you feed your body pure, natural & clean foods.
Happy St. Patty's Day!

Paula

Thursday, 14 March 2013

March 90min bootcamp is NEXT SAT!!

Saturday Mar 23rd is our monthly 90min bootcamp. Kirstin & Elise are ready to bring you a workout that will push your limits, make you sweat & start your sat with a smile! Register NOW & if you bring a friend only pay $10/each instead of $15.

Tuesday, 12 March 2013

Let the running begin...the slow re-introduction of running that is!

OK so for all of you that think I'm nuts, i did speak to my midwives yesterday who have now known me for 2 years and how my body heals after a pregnancy/delivery. I have been given the OK to start slowly which i plan on doing starting today! I am so ready to set and SMASH some big goals this year, and hoping the biggest one will be concurring he Tough Mudder in September.
Everyone has different goals but it is SO important to set those goals, or else what are you working towards?!
Challenge Yourself & Step Outside Your Comfort Zone
You will see what your True Potential is &
MAKE YOURSELF PROUD!


Nordic Pole Walking Group (train for 10km)

                                                                                
Leave Winter Behind & 
Walk your way into Spring with our
NORDIC POLE WALKING GROUP!!



Join Elise Cunningham, certified Nordic pole walking instructor for an incredible workout that has tremendous benefits! By the end of your 7 week session you will able to successfully complete a 10km walk!


Benefits of Nordic Pole Walking:
·         Burns 20%-46% more calories than regular walking
·         Uses 90% of the muscles in your body for a highly effective full body work out
·         Helps eliminate back, shoulder and neck pain
·         Reduces impact on knee & hip joints
·         Decreases high blood pressure
·         Reduces insulin resistance (helps with diabetes)
·         Improves posture, balance, stability & more!

Our Goal is to participate in the 10km Easter Seals Walk on Sunday, May 26th, 2013

 Saturday, April 6th - May 18th (7 weeks)
8:00 am on Saturdays
LifeSpring Physiotherapy Clinic,
2 Orchard Hts. Blvd, Suite 36, Aurora

$105 + $64.95 for poles (+ HST)   
Participants who have poles the will only be charged the instruction fee.
Please sign up in advance by contacting:
 Paula Man, 905-715-2666 or
paula.performancefitness@gmail.com

Monday, 11 March 2013

How you ask?!!?

I have so many people ask me "How do you manage 4 kids, your own business and training/doing your own workouts?" So i've decided to adress this "rumor"...LOL
There are totally days that I do not feel like the supermom that I have been called; I have days that i feel like all i have done is yelled at my kids, tried to keep the house tidy/clean but it looks no different than it did that morning and make a good meal that no one wants to eat! Being a mama, whether you have 1 or 7 kids is a VERY tough job BUT I'm sure you would all agree that it is the most rewarding job in the world.
Now as far as how I manage and keep smiling and doing all that i do; EXERCISE IS MY SANITY!!! I'm 100% serious, I need to move and get the blood flowing and endorphins pumping through me and it makes me a happier mama and wife (if you don't believe me ask my husband! LOL)
I also find that fresh air and movement is the key to happier kids! My kids are VERY active, many people have told me little boys are way more "busy" than girls...well those people need to come to my house and meet my girls! There is no sitting still in my house, they dance, jump, run, sing, dance and dance some more. I try and get the kids outside for walks, park, zoo, sledding, etc cause they get fresh air, they run off their energy and it wears them out! LOVE IT!!
The final key to helping me "keep on keeping on" is that I love what i do!!! Whether it is being with my family or working with clients or planning new programs for Performance Fitness... I ABSOLUTELY LOVE IT! You have a choice in your attitude each day, I realise that not everyone loves their job like i do or gets to spend their days which such amazing clients BUT we can choose to find the little things that make us happy everyday. Choose to be the person you want to be no matter what haters come into your path or what loop is thrown your way.
So there it is people, no big secrets to my life, its just loving what I do, Exercise/movement for me and my family and choosing to be "in the moment" and make it good!
Have an awesome Monday and make it great!
More mama craziness to come soon

Paula

Tuesday, 5 March 2013

I'm getting antsy!

Welcome to the musings of a full time personal trainer, business owner, runner and "must always be busy" mama of 4...who is now off with my newborn baby girl. So on day 8 after delivery I have a gorgeous baby girl and I am getting very antsy to get my body moving!
My husband thinks I'm nuts but I'm dying to start running again and working out. I'm trying to lay low since its only been 8 days since I had Isabella but when you haven't done something you love for month and months... It's hard!
I'm like most mama's, we want to get back to our pre-baby bodies but I still do realize I'm recovering on the inside too. So I will do small planks on my knees, some TRX upper body at a minimal angle and walking for a few more weeks.
BUT once week 3 hits... I'm off to the races baby! Setting some big goals and using some of the awesome equipment at the studio to get back!
Stay tuned for more in the mind of a crazy mama of 4!

Online Personalized Program Design Service

We will now be offering an ONLINE PERSONALIZED PROGRAM DESIGN SERVICE for clients to have a program designed with explanations, pictures, reps & sets. This is for current clients who want a program to follow at the gym/home to compliment what they are doing when they are at the studio OR for new clients who can't make it to our programs but have heard about our Results Oriented programs and would like one designed for them.
What is included:

  1. An e-mail/phone conversation with one of our highly qualified and certified personal trainers to discuss your goals, what you are currently doing, quick nutrition review
  2. A program designed based around your specific goals, the equipment you have access to
  3. a detailed description of each exercise with pictures, set and reps to be completed
  4. a "check-in" via e-mail to make sure you are happy with the program and are doing it regularly in order to see results
All this for only $40!! You now don't need to come to our studio to gain amazing RESULTS, be motivated and held accountable. We can design programs for home or at the gym, if you have little-to-no equipment or a full gym...you can GET RESULTS! Let us get you there for an affordable rate with no major commitments of time or money. No matter where you live, we can work with you!

If this is something that you have been looking for e-mail me at paula.performancefitness@gmail.com or call 905-715-2666
Please pass along this post to friends or family that you know would benefit from it or have expressed an interest in our programs but just can get to the studio because of time, finances or distance from us...THEY NOW CAN GET THE RESULTS THEY WANT!

Monday, 4 March 2013

Do you know ALL Performance Fitness has for you??

We have MANY clients that have trained with us for a long time and whenever I mention a different program that we offer they usually say "Oh, I didn't know you had that! That's great!" We have expanded what we offer to our clients A LOT in the last 6-8 months!
  So I wanted to take a minute to tell you all about what we do at Performance Fitness in 2013.

6:25-7:15am (mon & wed)- The Ultimate Workout- this early morning body blast uses a combination of TRX, Kettle Bells and ViPR to challenge your body in a fast paced 45-min workout that is sure to start your day off right and have you burning TONS of calories for the rest of the day.

12-1pm- Lunch Bootcamp (mon, wed & fri)- This full hour of fun is a small group circuit training style group that includes cardio, strength, core and flexibility. It is a group that knows how to work hard and laugh at the same time. Make the changes you want in your body and meet some great new friends at the same time.

5-6pm (mon & wed)- This is an after work Small Group Personal Training session that will allow you to come straight from work, take away the stress of work and frustrations so you go home energised and positive! Our workout is geared to burn calories, lose weight and drop body fat. It will challenge you and empower you!

7-8pm (mon/wed)- This evening workout is planned similar to our 5pm Small Group Personal Training workout but the timing is for those who need to get home to families commitments or just need something later on to fit it into their schedule. You will see cardio intervals, strength training, core work and MORE!

MEN ONLY (tues & thurs @ 7pm)- This workout is only for the guys! Get ready to burn off the body fat around your midsection and gain muscle. This is not like our other programs at all; we have geared this workout towards what men are looking for in a workout with some sport influences as well with battle ropes, agility ladders and plyometrics. This group only takes 6 guys and always fills up FAST!

HOT MAMA's/ STROLLER FIT (tues & thurs)- These workouts are a BLAST! We have designed a workout that is geared towards mama getting results and back to pre-baby shape or better all while having you new little one come with you.
With HOT MAMA's we are in the studio using the TRX, Kettle Bells, ViPR, Stability Balls, BOSU and More while your baby plays in the exersaucer, playpen or bouncy chair. We do weigh-in and measurements at beginning and end of each 6-week session so you can see your results.
In STROLLER FIT we take it to the trail! We meet at the train off St.John's Side Rd just east of Yonge and use the train for speed walking/jogging intervals then at planned spots along the trail we stop and do strength and core work using body weight, Resistance bands and benches. Come get some fresh air with your little one and feel your body tone and tighten like you haven't in a long time!

ViPR Class (sat @ 8am)- This is a group training program that NO OTHER gym/studio in York Region offers! ViPR's are a unique piece of equipment that any person, beginner-advanced, can use. It adds weight to movement. So it will create a cardio based strength workout...BEST OF BOTH WORLDS! This class is a Performance Fitness Favourite among our clients.

We also have speciality Monthly Programs;
90Min Bootcamp- We change the focus each month to show case a new piece of equipment or focus on specific body parts....TONS OF FUN!
Couples Bootcamp- Bring your spouse and have an awesome & ACTIVE Date night!!

So what can we do for you? LOTS!!! Let us get you the results you want and have been trying to achieve but just haven't been able to get there yet.
check out www.performancefitnesstraining.com for pricing, dates and info.
Pass along to friends and family as well, we LOVE meeting new people and welcome drop-ins to try out a class any time.