Wednesday, 23 January 2013

Meet our new trainers!

Performance Fitness is expanding and growing! With that we have brought on two more AMAZING personal trainers/kinesiologist who we would love to introduce you too. Elise Cunningham and Jeff McLellan come to us with lots of experience in the fitness industry and a passion to help clients achieve their goals.

Check out their BIO's on our webiste 

Elise will be taking over many of my clients when I am off with the baby as well as our early morning and lunch time group sessions.
Jeff is a full time teacher with a passion for health and fitness, he will be working some evenings and leading the Men Only workouts along with the endurance athletes group on Tuesday evenings.

If you would like any more info on either of them or to set up personal training with them please contact me at

Tuesday, 22 January 2013

Can you eat TOO LITTLE and gain weight?

It is Jan and we all think about some new goals for this fresh new year, many people have some sort of weight loss goal. It can be 5lbs or 80lbs, but either way we all need to have the right nutrition along with adequate exercise in order to see those results happen.
Cutting down calories is not the only aspect of nutrition you need to look at but today that is what we are going to discuss. I have had some clients who do TOO MUCH activity for the amount they are eating so their body thinks its going into starvation mode and tries to conserve itself. So it won't release calories to be burned off, instead it stores them in case it doesn't get fed enough through the day. When the calories get stored guess what happens to your definitely doesn't drop and can even go UP!
You always need to be aware of where you are getting your foods from; good sources or fats, lean proteins and good grains as well as fruits and veg. If you are getting your calories from processed foods and refined sugars your body will not lose weight at all.
So make sure you eat enough for your activity and you will ensure the weight loss happens/continues. I highly recommend working with a Holistic Nutritionist to get an individualised plan to at least start you on your journey, you will learn so much about the relationship between your body and food and know what you need to do to get your body to respond.

Friday, 18 January 2013

What is more important; Exercises or Eating well?

I get asked this question ALL THE TIME and its like clients are testing me. There is no science to it honestly and I am not a nutritionist BUT I 100% understand that in order to maximise results you have to combine both exercise and eating properly to see long term and lasting results.

The exercise programs we design at Performance Fitness are always results oriented, we combine;
 *strength exercises to increase muscle mass which will speed up metabolism and allow you to burn more calories even as you sleep and to keep your body burning calories at an elevated rate for up to 4hrs after our workouts finish!
*core to increase whole body support, tighten the waist line and support the lower back
*cardio to burn maximum calories during the workouts

All these components combined have allowed our clients to some pretty amazing results. We have now launched an awesome program in collaboration with Holistic Nutritionist Debbie Allen to combine our expertise in fitness and Debbie's in Nutrition. Our clients have lost an avg of 2.5lbs/wk in the first 2 weeks of their program.
These results have really solidified to me how important BOTH Exercise and Nutrition are in the whole game of weight loss but not only that, in a long term lifestyle change to KEEP THE WEIGHT OFF.

You must put both components together to see the results you are looking for and to keep it off. Learn how your body uses food and how the right and wrong foods can effect your weight loss. Also learn how to exercise efficiently to maximise your time working out and to train using full body exercises that will transform and drop inches fast.

Sunday, 13 January 2013

At home 20min "Sweat Session" for this week

If you didn't do the 15min Body Blast last week, add that to your "to-do's" for this week and here is this weeks "20min Sweat Session" quick blast workout for you to do at home. You don't need a gym or even a weight to challenge your body, burn calories and get a GREAT sweat on!


30 squats
30 mountain climbers
30 dynamic lunges (alternate legs)

20 tricep dips
20 bicycle abs
20 squat jumps
20 lateral squats (stepping out to side and side down then back to center and do opp side, repeat)

Plank on hands- 60 sec
Side plank- 30-45sec/side
20 Leg raises (keep pelvic tilt so low back stays down)

Repeat full circuit 2-4x

Let me know how it feels!!!

Thursday, 10 January 2013

Did you see Performance Fitness on TV?

If you haven't seen the segment that we did on Rogers TV last week on the show Daytime, here is the link.
We are very fortunate and grateful for the opportunity to be able to speak to more people through this show and introduce them to Performance Fitness as well as being able to show people the ViPR.

Thank-you to Kirstin for her great demonstrations during the show as well.


Well the time has come

Everyone has been asking me when I will start to slow down with work and transition some groups/clients to our new trainers...time has come.
I am now 8wks from due date and unfortunately with my schedule as busy as it is, it's starting to effect my blood pressure. I have been able to manage this whole pregnancy with no medication and amazing blood pressure, but my body is telling me it's time to slow down.
I'm excited to have Elise Cunningham and Jeff McLaren joining our team along with Kirstin Harmes who many of you already know.
I will be posting Elise and Jeff's bio so you can get an idea of their experience and background and you will be seeing them around the studio shadowing with me before they take over some of my schedule.
Thank-you all for understanding and I promise that the workouts will be the same results oriented quality as you are used to finding at Performance Fitness and the professionalism and knowledge of our certified trainers is always of highest quality.
See you in the studio!

Tuesday, 8 January 2013

The 15min Body Blast...TONIGHT!

Here is your "get your sweat-on" session for today; no breaks, keep moving through the circuit. You can grab a quick water if needed of course just don't stop for more than a min.


20 step ups quickly onto the 2nd stair of your staircase
20 jumping jacks (modify to tap outs if you have sore knees and can't jump)
20 high knees (as fast as your body can do)

20 cross body punches
20 squats
20 push ups

1min plank (or more if you can)
20 mountain climbers

**Repeat it all three times**

this will not take more than 15mins, commit and GO! You will be so happy you did!!

Dairy- Removed it and cleared up my daughters constant runny nose!

One of my daughters has had a consistent runny nose pretty much since the day she was born, most of the time its clear. We have noticed over the last 6-8weeks she is also having trouble hearing us and started to get concerned with hearing loss. I was at my MD for a different child but asked if she could look in her ears just to see if there was anything there....low and behold, she has a HUGE amount of fluid in her ears! To the point that my MD commented "I don't know how she is even hearing you speak to her normally"!
I was then given a prescription for a sulphate to help drainage but told it probably won't help! So I'm not pumping antibiotics into my 3yr old when "it won't help anyways". Then I was also told, she will need tubes...which is where my non-dairy journey begins.
I immediately contacted a friend, holistic nutritionist and advocate for children's natural medicine and was told the first thing we need to do is get rid of ALL DAIRY! i knew Dairy creates mucous but not really to the extent of creating a build up in my child so she has runny nose all the time and possible hearing loss cause it cannot drain properly.
Payton is a dairy monster, she loves milk, cheese and yogurt. She would eat them all day if we let her. So after speaking to the doctor and then asking her some questions, we are now all on the same page and she tells us if she can't hear us instead of just assuming she has normal hearing and being frustrated but not saying anything. We have changed ALL our dairy at home to almond, soy or coconut products...for the whole family.
We now have taken ALL Dairy out of Payton's diet (and the rest of our family) and she has NO RUNNY NOSE! Seriously, gone completely! My husband and I were having a discussion about it last night and hadn't actually noticed till we started asking each other if we had to tell her to blow her nose recently like we usually have to do...about 15x a day! So it must be better for us all don't you think?!
So we are on our way, we are also having her see a chiropractor and are excited about the information we are learning and the possibility of not needing tubes for her. I know it is a routine surgery and "its not a big deal" according to doctors and friends who's kids have had them BUT if there is something in her diet that is creating excess fluid, even if she gets tubes, we are still putting more and more mucous in her body.
So I would just encourage everyone to pay attention to mucous build up, runny noses when not "sick" and do your research. Use resources such as nutritionists, naturopaths, osteopaths, etc and learn how all these "alternative medical professional" look at your whole body, diet and lifestyle to find the reason you are having these issues, instead of just treating the symptoms.

Stay tuned for the findings and plan from the chiropractor and how its effecting Payton's hearing and communication.

Thursday, 3 January 2013

Now Selling cost-effective Equipment for you to train at HOME!!

Performance Fitness has Equipment for sale so you can Stock up your house with 3 main pieces that don't take up a lot of room but give MAX results!

Pricing: $15-25 (depends on tension you want)
Tubing is one of the most under appreciated piece of equipment! You can get tubing in MANY tensions to suit every clients needs and to challenge you just as much as Dumbbells do. The cost is MUCH less though

  Price: 15lb kettlebell $22
Kettlebells are an amazing way to put cardio into your toning !routine. Burn CRAZY calories and shape your muscles at the same time

 Price: 55cm- $28, 65cm- $32
Stability balls are such a versatile piece; you can use them for strength, core as well as flexibility work. You need to make sure you have a good quality ball though, BEWARE of brands that are made with a stretchy material that no matter how hard you blow them up, they still feel soft.

Contact me at for purchasing!

Wednesday, 2 January 2013

Introducing ViPR to the world on Rogers Daytime tomorrow!

So the holidays are now over (sadly) and we are all thinking about heading back to regular routines and what we need to do to get back some energy, normalcy and feeling GREAT about who we are.

Watch York Region Daytime tomorrow Thursday Jan 3 and meet the ViPR. I will be on with Kirstin showing what the ViPR is and why it is such an effective tool to tone up, lose weight and challenge your whole body in a completely new way.

Here is how to watch; 10am live
Rogers customers-
If you live in Newmarket/Aurora- channel 10
If you live in Richmond Hill, Vaughn, Whitchurch/Stouffville- channel 63

Bell customers will have to view online at
- the show is not aired online live but will be posted up not long afterwards.

We would love you to watch if possible and we will have the link on our website shortly afterwards for those that still don't quite know what a ViPR is. Performance Fitness is one of the only fitness studios/gyms that has this innovative piece of equipment in all of York Region, so come see why our clients love it so much!

Thanks for your support!