Monday, 30 July 2012

Oils and Their uses- Inform Yourself & Reap the benefits of Healthy fats

Check out this link on my website. There is a PDF 2 page document from Nature's Emporium that explains which oils should be used for which cooking, what is best for high heat and it also explains what happens if you use the wrong ones!
Don't loose the health benefits of your oils by using the wrong ones. Be informed.
Print it off and keep it in your kitchen

Happy Cooking

Tuesday, 24 July 2012

Looking for a few amazing workouts in AUG?! Come see what we have for you

We are still running all our programs through Aug and have some space available still for those interested. Here is what we have going on, check out the dates and let us know which ones work for you. Even if you have to miss one of 2 let us know and we'll accomodate if we can.

The Ultimate Workout- 6:30-7:15am
July 30, Aug 1, 3, 8, 10, (no class week of 13th), 20, 22, 24, 27, 29, 31

Lunch Bootcamp- 12-1pm
July 30, Aug 1, 3, 8, 13, 15, 20, 22, 24, 27, 29, 31
(no class Aug 6, 10, 17)
$15/session+ hst

York Region Employee Bootcamp- 5-6pm
Aug 1, 8, 15, 20, 22, 27, 29
$15/session +hst

Evening Bootcamp- 7-8pm
July 30- Aug 29 (no class Mon Aug 6)
$15/session+ hst

Aug 90min Bootcamp
Sat Aug 11th, 8-9:30am
Only 5 Spots Left

Couples Bootcamp
Aug 25th, 5:30-6:45pm

To register contact Paula @

Saturday, 21 July 2012

Congrats to 2 clients on The O Course completion today

If you haven't ever heard of or seen what "The O Course" is then let me enlighten you, it is an Obstacle Course but on by Ex-Army/Navy/Marines and it is designed to push all physical limits. We are planning to take a Performance Fitness Field Trip Aug 25th to do something that not many people can say they have done....will you be there?
A HUGE Congrats to Bernice and Jenn for their completion and amazing times today on the course.
Check out the link below to see what its all about

Friday, 13 July 2012

Food Sensitivity Testing on my 4yr old DONE!

What a cool experience! Abby did really well at being patient and holding still and Marlene is wonderful and patient with children for sure. She was telling me that she tests MANY children and its more and more common for parents to be doing food testing to figure out a child's stomach issues, irritability issues, and many more things.
So how it works is you hold a brass rod in your right hand which is attached to a special machine then Marlene touches the fingers on your left hand in certain spots and it makes funny noises! Abby thought they sounded like a fire truck so that was fun. She felt nothing at all but did get bored. She watched a movie for a bit then I read some books to her so that helped. I would bring books to read or movies cause it can be long, we took a few breaks. I had to bribe Abby with sushi dinner to finish the last little bit. I would recommend if you are taking a child to do it earlier on in the day, Abby was very tired which was probably the hardest part for her.
So as far as her results, whatever she has a sensitivity to she REALLY has a sensitivity too. She didn't have many mild sensitivities, she was quite intolerant to a few things. Her list goes as follows;
Strong Sensitivities:
eating these foods in any quantity will end up in inflammation in the intestines and a sore stomach
1) Cow's Milk
2) Cow's Cheese
3) Food Additives , chemicals & dyes
4) Grains- barley, white and whole wheat
5) Chocolate
6) Eggplant
7)Ketchup- which apparently 90% of people she tests have!!
9)Sodium Nitrate
10)Sodium Nitrite

Mild Sensitivities:
having these things a couple times/wk wont bother her, more frequently will upset her stomach
5)White Potato
6)White sugar
11)Chili Powder
12)Green Pepper

So needless to say, I wasn't surprised by the wheat because that was something we had figured out through process of elimination but i was VERY surprised by the Cow's Milk and Cheese. The interesting thing is though that cow's yogurt it totally fine for her! Which is good cause she loves her yogurt!
Marlene was a wonderful lady and very knowledgeable and great with Abby. She has been practising for over 20yrs and I would recommend people go see her if you have any indication that you or your children have food "issues", this can include allergies as well. Many foods can trigger other reactions in your body than stomach aches, I have heard of allergies and asthma for example that have been attributed to food allergies or intolerance's.

Contact Marlene Deres
Vibrant Living Nutrition

Thursday, 12 July 2012

Augusts Program Registration Begins TODAY!!                   

August Programs
July is half through and the planning has begun to keep you active and fit through the rest of the summer. We have a program to fit every schedule, so check out the groups we offer and let us know which works for you.
"Hot Mamas" (mom & baby class)- 10 or 11am (tues & thurs)
- Tues July 24th- Thurs Aug 16th (4 wk commitment ONLY)
-$135.60 incl tax
The “ULTIMATE” Workout- 6:30-7:15am (mon/wed/fri)                                                                    - choose 2 or 3 days/wk, Mon July 30- Fri Aug 31 (no class Mon Aug 6th)                                                     -$15/session+hst                                       
Lunch Bootcamp- 12-1pm (mon/wed/fri)                                                                                                 - choose 2 or 3 days/wk, Mon July 30- Fri Aug 31 (no class Mon Aug 6, 10 or 17th)                                                                  -$15/session+hst
York Region Employee Bootcamp- 5-6pm (mon/wed)                                                                            -Wed Aug 1- Wed Aug 29 (no class Aug 6 or 13th)                                                                                                          -if we have 3 or more people wanting Fridays we will run it
Evening Bootcamp- Mon & Wed @ 7pm
90min One-Of-A-Kind Bootcamp- Sat Aug 11th , 8-9:30am                                                              -this is a group workout that is designed for new clients and our regulars. To spice up their workouts, challenge their bodies in a new way & to have fun together! ONLY $15!  
Couples Bootcamp- Sat Aug 25th , 5:30-6:45pm                                                                                    -these couples bootcamps are designed to challenge couples to work together in some exercises & to challenge each other in others. We always have a ton of laughs in this one. Only $40/couple

To Register e-mail
or call 905-715-2666

Sunday, 8 July 2012

Ontario Milk Regulations- Should we buy organic milk?

Check out the website below as it explains the regulations in Canada against Growth Hormone as well as when a cow gets sick and has to give antibiotics, what happens to its milk while its give the medication. Should we buy organic or are these regulations enough to protect us against excess estrogen and other hormones in our milk?

I might be missing something but it looks like, in Canada at least, we have very tight Dairy Regulations to protect us from ingesting an hormones or antibiotics from the cows. So why should I spend double the price for organic milk when the "regular/traditional" milk is fine?!

Discussions welcome!!

Friday, 6 July 2012

Sensitivity testing in children

My 4.5yr old is having frequent tummy aches, this has been happening for at least 6-8months. At least that's how long she's be telling us. We've been trying the narrow down what could be triggering it and it seems to be a "bread" issue. She would never eat much of her sandwiches for lunch at school and her choice for lunch is salad! What 4yr old takes salad to JK?! Love it! Usually if you ask her what she wants for a meal it involves veggies, hummus, eggs, meat...but never breads. If you give her pizza she'll eat the toppings off, if you give her a sandwich she'll take it apart and eat whats inside. So it has been quite easy to narrow down what is bothering her but we want to know 100%.
I have booked her in to have her intolerance tested next Friday with a lady in Newmarket. She is a nurse practitioner & holistic nutritionist. This testing is very non-invasive, its probes on finger tips, Bio Impiedance Analysis so you don't feel anything and the #'s that the machine reports are compared to norms and then you have your intolerances. The list is HUGE, so its very interesting to see what your body reacts to and what to avoid. I have had many clients have this testing done and it's been very eye opening and very accurate!
I'll keep you posted on results next week for sure.
If you'd like more information in this testing feel free to contact me and I'll send you the contact information for our practitioner.


Wednesday, 4 July 2012

The 80/20 rule- how important is your diet?

I had a client asked me during her 1st session how important I think diet/food is in the grand scheme of losing weight and getting healthy, I told her its WAY harder than the exercise part of things and will require more focus than just the workouts. Afterwards she told me that that question was my test; do i understand how much food effects the results of what we do in the gym.

I have also had clients try and tell me that they want to lose weight but are just hoping to do it through exercise and they really don't want to change their diet. This isn't possible! If you want to see the fruits of your labour in the gym, you need to get your act together outside of the gym too!

Here are the biggest "food tips" I give to clients in order to see results and get into a healthy lifestyle;
1) drink LOTS of water- at least 8-10 glasses a day
2) cut down or out wheat- wheat is so modified these days that our bodies don't know how to process it properly and that why we get so bloated, gasses and it puts on weight around our belly. Also, there is a LOT of sugar in wheat which is hidden and most people don't know that.
3) cut sugar down or out completely- processed sugars have SO many adverse effect on our bodies; it increase insulin levels, changes hormone levels, throws off sleep patterns, and MORE!
4) eat REAL food! By this I meal foods that come from natural sources like grown in the ground, on plants, from animals, etc.

So when I say the 80/20 rule, what I mean is you need to be on track with your exercises and diet 80% of the time and you can slip a bit 20% of the time. You will be successful if you follow the 80/20 rules and you will be able to go on vacation or go out for dinner once in a while without going off on a bender for a few days. It will be fun but then you will get on track the next meal.

So remember, stay on the Lots of Water, minimal wheat, no sugar & REAL food waggon 80% of the time and you will see success with your weight loss, toning, tightened and overall health goals!


Monday, 2 July 2012

Check out these RESULTS!!

We work with the BEST clients ever at Performance Fitness. I challenge my clients and push thier limits daily in order to show them what they are capable of and to get them to thier goals as fast as possible. I love that you all trust us and give us 110% every time you walk into the studio.
We take our job and your trust in us VERY seriously and will get you the results you want! Here are some incredible results of clients from the last 7months and a few testimonials from some amazing clients as well.

In 7 months, C.B., has lost 16lbs and 31.5inches!!
In 4.5month, K.S., has lost 24lbs and 32inches!!
In 7months, L.R., has lost 14lbs and 30 1/4 inches!!

 "I started out with Paula when she first opened her studio as a private training client.  After years of working out, battling my weight and getting frustrated, I was finally starting to see results.  Paula's enthusiasm is infectious and she pushes you just hard enough to really challenge you but she has such a strong knowledge of exercise physiology that she is able to adjust to injuries and "tweaky" aches & pains.  As soon as Paula suggested a group bootcamp, I reluctantly joined as I am not a fan of exercise classes of any sort.  After my first group class, I was hooked.  We had a blast, supported each other and I've made some amazing friendships.  Now, after 8 months, I am down 26 lbs, I have gone from a size 10 to a 6 and have tons of energy, confidence and literally crave my workouts.  Paula just has an amazing ability to draw out the best in everyone - both mentally and physically.  I rarely recommend anything without hesitation ~ no hesitations here!" Cheryl

"When I started working with Paula for one on one training sessions after a number of years of heavy duty cardio and weight machines at the gym I warned her it was just for one month so that she could teach me how to use free weights properly. Well here I am eight months later seeing the true benefits of cross training using a combination of TRX, free weights and new tricks for the treadmill. I am actually doing less time on the treadmill but more intense intervals. Although I didn't have a weight issue people comment on my new curves and tone. I look forward to my twice weekly sessions with Paula. "

"Being a 53 year old female is not always the most fun in the world! Your weight goes up..It goes down (not too often!!!)...acne flare-ups...grey hair growing faster than the weeds in your garden... The list goes on!! Depressed yet?? When I met Paula, I had just finished doing a "bootcamp" with another trainer. During my year with him, I did not lose a pound. I was stronger of course, but my weight was not under control. I did not feel good about myself. I couldn't always do the workouts that he wanted me too. I got muscles where I didn't want muscles. Training with Paula has been an awesome and rewarding experience for me. Not only have I lost weight and more importantly, inches... I finally feel great about the program that I am taking.  She offers a wide variety of exercises that fit with anyone's needs. I particularly love training with the TRX system. It offers a million different exercises and sometimes Paula adds some of her " specialty" ones just for fun! We all love it!! I look forward to our weekly visits and find that I am always full of energy afterwards. I never want it to end!! I think Paula has been such a wonderful inspirational trainer for me. Her high energy bounces off of her and onto everyone who is in the room. I feel that I have now started a new chapter in my filled with a healthy body and mind, and I have you to thank for this." Taina