December Workouts Start NEXT Week!

We realise you are very busy this time of year and have planned our programs accordingly. We also know that you have worked VERY hard this year to get the results that you have and you don't want to lose those over the holidays.
We have set up our programs to run for the 1st 3 weeks in Dec then will off all new sessions starting Jan 2013. Please click the link below to see the Performance Fitness Calendar of all programs and click on the ones you are interested in for all timing, days and pricing details.

http://www.performancefitnesstraining.com/index.php/calendar/month.calendar/2012/12/27/-.html

Merry Christmas!!
Paula & The Performance Fitness Team

Performance Fitness Gift Certificates available for Christmas!

Now that Christmas is a matter of weeks away, we are starting to think of ideas for our kids, spouses, parents or family to give them some ideas of what to buy us...but if you are anything like me, IT'S TOUGH! What is there that you need? Nothing cause we go buy it ourselves most of the time and what is it you want? Well I'm sure there are lots of things so how do we narrow it down?
If you have personal fitness goals for yourself in 2013 to tone up, lose weight, increase metabolism, be better at your sport, have more energy OR just move better then you want a Performance Fitness Gift Certificate.
The gift certificates can be purchase by contacting paula.performancefitness@gmail.com, coming into LifeSpring Physio Therapy and purchasing at the front desk or calling Paula at 905-715-2666.
Send your family all our contact info and we'll make sure you are taken care of and off to an awesome health and fitness start in 2013.

Help Us Support our Community this Holiday Season

Saturday December 15th 2012 

8:30am start 

from the St Andrews Plaza, 2 Orchard Heights Blvd, Aurora 

(Route will be Orchard Heights/Whispering Pines/Aurora Heights/Fleury Park Trail) 

In lieu of an entrance fee, a contribution for the 

Aurora/Newmarket Food Pantry would be deeply appreciated. 

The following items are the greatest need at this time: 

Cream of Mushroom Soup, Peanut Butter, Simulac, Heinz Toddler Foods 

Kraft Dinner, Canned Tomatoes Pasta Sauce 

If you are unable to join us, food bank donations will be 

gratefully accepted at LifeSpring Physiotherapy from Dec 1st to 15th. 

We will be offering warm drinks & yummy treats at the end of the Run/Walk from the following donors: 

Starbucks

Cobs Bread

JBars

A Weight Loss Program like no other!

This is an unparallelled program that combines the expertise of Performance Fitness to design workouts that WILL get you results & the individualised Nutritional programs of Debbie Allen, Holistic Nutritionist & Homeopathic Physician to teach you how to feed your body to lose weight & body fat.

We are launching this program Dec 3, 2012 to get you ready for Christmas and to get you to the shape and weight you want to be when you roll into 2013.

Check out the link below for ALL pricing and details

http://www.performancefitnesstraining.com/index.php/weight-loss.html

Register ASAP at paula.performancefitness@gmail.com

Physio Therapy and Personal Training working together to get patients "back to normal life" FAST

At Performance Fitness, we have an incredible opportunity to work with the amazing team of Physio Therapists at LifeSpring Physio Therapy to help patients get back to everyday life faster. We work together to fully assess the patients needs then develop a program that is safe and effective for each patients injuries, limitations and specific needs.
This is an innovative and cutting edge approach to health and rehab that is not available in many clinics. With Performance Fitness Studio located right inside LifeSpring Physio Therapy, we are all in contact each day and are able to confer when needed for the good of our patients/clients.
We are also able to offer our patients an incredible benefit of having their personal training covered under insurance because of the constant supervision and involvement of their physio therapist.
If you are looking for a top of the line Physio Therapy clinic that has an unparallelled reputation along with a Personal Training studio known for results and experience then look no further.
Check out www.lifespringclinics.ca or www.performancefitnesstraining.com for more info

We look forward to meeting you!

Paula

Strength training for runners

As a runner, majority of the time we just run, we don't add too many other cross training activities in because of the time commitment it can take. If you are training for any distance race whether it is your first 5km or a marathon, you MUST strengthen your hips and legs in order to prevent injury during training. As your distances and frequency of training increase, so do the chances of injury.
There are MANY exercises that you can do at home with minimal equipment or time commitment that will strengthen and enhance your training and allow you to be at your best when you do your race.
Here are a few exercises that can be done at home to work on starting to strengthen your key "running" muscles;

1) Wall sit- lean you back again a wall and bring your feet out from the wall so that when you slide down the wall till your thighs are parallel with the floor, your knees are directly over your feet. You do not want your feet too close into the wall so your knees push forward past them. Hold the position for 30-60sec. if you feel any sort of ache or pain in the knees, squeezing a volleyball size ball between your knees will trigger the VMO muscles on the inside of the knee and most of the time it takes away most pain.

2) Clamshells- Lying on your side, keep knees bent and feet together (see pic). Keep hips stationary then open up knees and repeat. 15x

3) Hip Lifts- Place heels and lower calves on a stability ball then lift hips off floor squeezing your glutes (not just the hamstrings), hold for 3-5sec then lower till you skim the floor then repeat. Repeat 12-15

There are more leg strengthening and hip exercises as well but start with these, repeat them all 2-3x and do it 3x week minimum. This is a 15min commitment to your body that will help your running SO much and prevent injury as well.

Make sure you stretch afterwards focusing on the quads, hamstrings, hips and inner thighs, hip flexors. Stretching is another way you will prevent injury during training.

Enjoy!

Paula 

Why training with a friend or group gets FAST results

We all have a hard time being consistent with our workout routines at one time or another and that will hinder your results BIG TIME! You need to be consistent in order to get the results you want and then to keep them. Fitness is not a short term goal, it is a lifestyle change that will give you more energy, less injuries, more positive outlook on life AND give you the shape you want.
So how do you ensure you stay consistent and get those results you are looking for? Find a friend that will work out with you and hold you accountable and you can do the same for them, not someone who can talk you out of a workout when you are tired..Hahahahaha. OR join a bootcamp or group class that really has other participants who have similar goals and help keep you motivated.
When I opened my studio in Feb 2011 I had no idea what it would "turn into", I had done mostly one-on-one training or partner training over my 12 yrs of personal training then teaching classes. Since Sept of 2011 we have expanded and added bootcamps and small group TRX and ViPR classes. We now have 16 group classes/week!
The amazing thing we now see with our groups is the accountability they keep with each other and the motivation as they develop friendships. The results have been incredible! With the guidance and program design of a personal trainer combined with the challenge of friends around you pushing you to do more than you think you are capable of...the results are fast and BIG!!
So join up with a friend and do something together or join a group and make some new friends, you will be so happy you did and your body will show its thanks!
Check out www.performancefitnesstraining.com for a full breakdown of our programs and calendar

Stay on track...even with the Halloween candy in the house

Now the internal struggle begins...every time you walk past the bowl of candy the internal fight will happen with what your sweet tooth wants and what your mind knows you should do. Just remember how hard you have worked to get to where you are now and to get those pounds off and unfortunately how fast that can go back on. Also remember when you eat sugars what they do to your insides. Your insulin levels go up to create a fake energy boost then they give you a huge crash and it also effects your moods. Grumpy, hard to have the willpower to stay away from more sugar or to eat properly in general.
I'm not saying a tiny bit, maybe 1-2 small pieces, are going to sabotage your weight loss efforts but it will slow them down. so if you have those 2 pieces, get moving and burn it off!
You can stay on track and you will be proud of yourself. I suggest you hide the candy so its out of mind, out of sight!