Tuesday, 16 February 2016


How many of you moms had every intention of working out while off on mat leave, having all this time to prep meals and workout with your baby? And how many actually have done that?!?! IT'S REALLY HARD! Babies don't sleep through the night, babies need fed ALL THE TIME, babies need held or get sick or your boobs are sore or you are healing from delivery...and so on.

First of all, THIS IS NORMAL! So don't worry about or feel bad that you haven't done what you intended to do because LIFE happens. Also, don't look at anyone else and compare yourself to them, you have no idea what they are struggling with or what their life is like. Your body created an incredible human being....HEEEELLLLLOOOOOO! That's WICKED! Be proud of that and let's work on creating a happy healthy you in the time that is reasonable for you to commit to,

I have recently revamped how I am doing my own workouts and how I train my clients to get optimal results in a shorter amount of time. EFFICIENCY is the key! And how do we do it??? TABATA Training.

Tabata Training is when you choose 1 exercise/movement and do it for 20sec then 10 sec rest and repeat that for 8 rounds (it totals 4mins), then you move on to a new exercise/movement. This doesn't sound like it would be that hard, but don't be fooled it's intense. The best thing is that people can wrap their minds around 20secs and knowing that after 4mins they never have to see that exercise again (that day) it makes it manageable. Tabata is so efficient because it burns a TON of calories in a very short period of time....THAT'S THE KEY.

25mins a day, 4 days per week...can you do that?! You need to ask yourself a question; How unhappy are you with where you are at and how badly do you want to change and feel back to the real YOU? If you are ready to make a change then you will MAKE time for these workouts.

Here is an example of a Tabata workout that can be done at home;
#1- wide squat with bicep curl and shoulder press (this one is great to start with because it warms up the whole body)
#2- Bentover Row
#3- Plank
#4- Plie Squat with Overhead Tricep Extension
#5- Push Up with Rotation (toes or knees)
Then stretch!!!

I combine tabata training with clean eating and many clients use the Transform30 to kickstart their routine for the first 30 days. I have a website, recipes, support and more during that program as well. Here is a link to the T30 healthy eating program if you're interested

If you'd like to really get yourself back on track, healthy lifestyle not just weight loss, fit not skinny and HAPPY IN YOUR BODY then email me and I'd love to connect via skype, zoom, Facebook, etc.

Tuesday, 29 December 2015

Fit Mama...even with no time!

So I'm a personal trainer, owner of Performance Fitness training studios AND a Senior Sales Coordinator with the Juice Plus Company on top of a mama of 4 little girls...BUSY BUSY BUSY! But I wouldn't change it for the world because I thrive on being busy.
My biggest issue now though is when do I get my own workouts in? I need them for my sanity (and my husbands) as well as staying fit is important to me and important for my job!
So I've decided and designed my own Tabatta workouts to be done at home and all in 25mins! It's wicked and NO EXCUSES! Currently i'm sitting here feeling my Chest and Triceps from Sundays workout and tonight is a focus on Back and Biceps along with core and cardio always. My goals is to do 5 days/wk for the next 30 days and do a before and after pic of myself and my hubby.
You don't need to do 60mins, you just need to be efficient with your time. The more doable you make it the more successful you will be. Consistency is the key to results, stick to a plan that works for you and you'll see results and FEEL MOTIVATED.

Holiday Healthy Tips

Hey Everyone! How have you been over Christmas (if you celebrate) or over the Winter Break with staying active and not over indulging too much? For me, I would rather drink wine than eat desserts to be honest and that was my plan, a little wine but saying no to too much dessert....how do you think that went when the homemade goodies came out?! FAIL!!!
So i had my wine then i also had the dessert! CRAP!

Here are my top 5 tips for the rest of the holidays though, no matter what happened over the past week;

    1. Forgive Yourself and MOVE ON! You can't change what you ate or drank but you can chose going forward what you're going to put in your mouth
    2. Enjoy Yourself...within reason! If you know you're going to have a free-for-all New Years night, then be super clean the rest of the day leading up to that. Drink water, Have smoothie for breakfast and protein and veggies for lunch and snacks.
    3. Be Active; Get out and go for walks/runs, play in the snow (now that we have some) or get to the gym. You don't want to come out of the holidays and take the next 6wks to feel back to normal
    4. Rest and Recover; we all most likely went into the holidays super busy and super stressed, take this time to get at least 8hrs of sleep and possibly nap
    5. Write down some personal/business/family goals for yourself in 2016. Write down a BIG goal then a few 6 month goals and 3 months then by the end of Jan goal. When you write them down they are MUCH more likely to get done.

Sunday, 25 January 2015

How much should you workout per week?

This is a never ending debate about how often we should workout, for how long, at what intensity...BLAH BLAH BLAH. Here is the bottom line...JUST DO IT!!!

So many people get caught in the details that they end up setting their expectations of themselves and what they can do too high and then when they can't meet them, they throw in the towel all together.
After training for 14yrs here is what I can tell you;
1) COMMIT to giving it your all for at least 30 days (it takes 21 days to create a habit)
2) You MUST workout more than 2x week to see results, and RESULTS are what motivates you to keep going
3) WORK HARD!! You have to put the effort in to get what you want out of it. Everyone is different what their "all" is but if you want to see a change you gotta WORK for it. You will feel tired, sore sometimes, and like jelly BUT you will also feel PROUD, ACCOMPLISHED and MOTIVATED because you will be able to lift more weight, go for longer cardio, hold a plank for longer, not be as out of breath in everyday life and just have ENERGY!!

Thursday, 1 January 2015

Tips to cleanse out the Holiday Sugars

Welcome to 2015, a new year and a fresh start to accomplishing your goals and being the YOU that you've always wanted to be.
Most of us have had a few weeks of too much alcohol, desserts, rich foods and late nights. All these things add up and can pack on pounds, hold onto water and make you VERY tired and lethargic.
Here are a few tips to follow over the next 2 weeks to cleanse out your body and get you feeling better fast;

  • Drink 2 Litres of water EVERY DAY- get a mason jar (1L) and fill it up in the morning with warm water and lemon (if you have) and drink it through the morning/mid-day then fill up again and finish by bedtime and BAM you did it!
  • Have a smoothie for breakfast- use dairy free milk, a vegan shake mix, 1-2tbsp coconut oil, chia seed, flax seed and hemp heart (they give lots of plant based proteins) add a handful of greens (spinach/kale) then your fav fruits and enjoy. This will fill you up for a LONG time and is full of nutrient rich foods with fibre, fat and protien
  • cut out WHEAT, SUGAR & DAIRY; I know this seems like a big feat but it is 100% doable and not as hard as you may think. If you have the smoothies outlined above and eat MANY fruits and Veg throughout the day (and add Juice Plus Capsules for added nutrients), you will not have cravings or be hungry.

This is called a nutritional cleanse which uses real food to help you get rid of toxins and balance out your micro nutrients in your body instead of restriction fad diets that don't cleanse your body, they keep toxins in, you then drop some weight BUT don't clean out the toxins make you crave again and weight goes back on. A nutritional cleanse will allow you to get weight off and KEEP IT OFF instead of the fad diet yo-yo-in that happens to most people.

If you need more tips or info for exercises you can do anywhere to tighten and tone, email me at paula.performancefitness@gmail.com

Friday, 26 December 2014

2015 Program Registration is now OPEN!

Well we are putting 2014 to a close over the next week and now it's time to reassess how we did over the last year on our goals for OURSELVES...scary thought right?!? When do we think much about what we need, it's always everyone else need before ours. Tell me, how did that work out this past year? Are you happier? Richer? More fulfilled? The answer is usually no. Let's change that for this year coming.
At Performance Fitness we pride ourselves on making exercise FUN and getting results are the same time, you will work hard when you come but you will start to enjoy the workouts which is one of the biggest hopes I hear from new client; "I just HATE exercise but I know I have to do it."
Come Join us for a FREE week of group classes/bootcamps January 5-11th and try out and see why we are so different from anywhere else you will train.

Click HERE to see our Jan schedule and to register for our classes.

Let us help you GET those RESULTS in 2015!

Wednesday, 24 December 2014

What will 2015 hold for you?

2014 has been another year of business growth at Performance Fitness as well as Personal Growth for myself; I have learned SO much about who I want to be as a person, a mom, a wife and a friend, I have learned how to be a better trainer and coach and  I have learned how to coach on nutrition for even bigger results for my clients.
I'm not a new years resolution type of person BUT i am a person who likes to set goals and have learned to DREAM BIG! I want big things for my business and my family in the next 12 months so I'm going to write it down and get it OUT THERE. Writing it down or telling someone close to you then holds you accountable, what's a goal if no one knows about it? Take that step and tell someone your goal and you will be MUCH more successful at achieving it.

If you want to get fit, lose weight, set personal goals for yourself, eat cleaner or create a better relationship with food then contact me at paula.performancfitness@gmail.com and i would LOVE to help you.