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 and i would LOVE to help you.

Tuesday, 17 June 2014

30 day Transformation..the RESULTS ARE IN!!

30 Day Canadian Transformation

So here is the plan I followed:
  • 2 shakes a day (Juice Plus Complete shake- vegan, dairy-free, gluten-free) with whole foods in each one with an almond/coconut milk base, chai seed and flax
  • Juice Plus premium capsules (26 organic, non-GMO fruits and veggies/day)
  • no wheat
  • no dairy
  • no sugar
check out for all the details, this program was designed by Holistic Nutritionist and Canacer Coach Alisa Herriman.

My Results:
I am a personal trainer and mama of 4 little girls (1-6.5yrs old) and a business owner, I have a VERY busy lifestyle and can find at times, its tough to eat right. I didn't feel like I had much weight to lose BUT i found I would fluctuate at certain times of the month and my energy would drag at times and feel so sluggish. I knew my food was the major factor in that so I decided to do the transformation to kick start my body back into a great routine and healthy habits. I will be honest, there were a few cheat meals BUT 90% of the time I was on the plan and feel amazing! If you are looking for a short but effective way to get rid of evening snacking, sugar cravings, add energy, boost your immune system and reduce inflammation email me.
As you can see from the picture, i was bloated at the beginning of the 30 days and it had been like that for a while now but i didn't have a set plan to get me on track, so when the transformation was brought to me i though, WHY NOT? So i lost 8lbs total, not a lot BUT look at the difference!!!!
I don't tend to post many ab shots of myself but this was needed for you to really get the impact of clean eating especially on the belly, I know that is most of my clients area they want to change the most.
If you want more info please contact me at You do NOT have to live near me to follow this program, we can work together via email and phone for support. You CAN do this!!
Don't wait till tomorrow to start your healthy lifestyle, DO IT NOW!!

Tuesday, 10 June 2014

30 Day Transformation...Week 2

Well week 2 was WAY better than week 1 that's for sure, its almost like my body got over the sugar detox and also started to utilize the nutrient dense whole foods I was giving it instead of relying on more grains and heavier foods. I also have found that I don't even want coffee anymore...GASP!!! I keep making/buying one out of habit then i drink maybe 1/3 or it and I don't like the taste at all. Awesome side effect people.
The Plan:

  • Smoothies for 2 meals a day- almond milk base with vegan complete shake mix, spinach, kale, beets, blueberries, chai & flax seeds is our favourite.
  • 1 normal meal
  • healthy snacks of nuts, seeds, fruits, veggies and hummus
  • Juice Plus Premium Capsules daily
it sounds intimidating for sure BUT do you want to continue the road you are on and how you are feeling or do you need a kick tart to get you on track to the REAL you, the one who you can feel inside but is so stressed, tired and unhappy about her/himself.
In 2 weeks i've lost 7lbs, i have lots of energy, i have NO BLOATING at all and i'm making better food choices even when i'm at home alone watching tv and usually would have gone to an unhealthy snack..its almonds for this mama.
So if you need that kick start and some motivation to get going, email me and i'll get you started. 

I'll keep you posted with my week 3 feelings, emotions, challenges and successes.

Tuesday, 3 June 2014

30 Day Canadian Transformation....A Tough First Week

Well I have embarked on a 30 day journey to eat cleaner, try to find a balance between plant and animal based protein and get rid of as much sugar, processed foods and wheat as possible. My reasons for doing this challenge are a little different than most; i have a few pounds to lose but not much, I feel i'm at a healthy weight for my body. The reason I wanted to do this challenge was to go through what many of my clients experience on a daily basis; the internal fight with yourself to NOT grab that fast food when you are rushed or give in to the voice in your head that says "you've had a hard day or good workout, so you deserve this". That struggle is HUGE and all day everyday.
I have run marathons and delivered babies with no drugs so you'd think i can handle a little internal battle and WIN...right?!? This challenge is WAY harder than I expected and I am SO happy i am doing this because it gives me SO much more perspective into what my clients go through and for my own nutritional coaching each day.

Here are the key things i realized NEED to happen in order to be successful in a challenge like this;
#1- HAVE A BUDDY- Do not go it alone. You need someone you can call/text when you are about to break down and cheat that can talk you down off that ledge and visa versa.
#2- BE ORGANIZED- make sure your fridge is stocked with everything you will need for healthy snacks and options so when you have a craving or an urge, there is an option for you that still fit within the plan.

Results After Week 1:
-4lbs down
- not hungry till friday, had 2 clean meals and 1 shake instead of 2 shakes and 1 meal
- cheated Sat night with the family and had 2 slices pizza
- real mental struggle internally to just give in when I had a craving

Stay tuned for next weeks post about Week 2.
If you are interested in learning more about the challenge email me a


Thursday, 27 March 2014

You are ENOUGH! Get ready to fly

How do you feel about you? I'm serious, when was the last time you stopped , took a few moments out of your busy day and thought about how YOU are? Many of us judge how we are by our success in business, how are kids are doing in school/sport, how organized our home and life is BUT that is not what should define us. If you took all those things away, what are YOU made up of, what defines YOU as a person?
That can be a very tough question for many people. What is inside you that gives you value, and if you think there isn't anything then you are very WRONG my friend. You have been given great power and very special gifts and using those gifts can help so many people around you will empower you. Before we can get to that point though for some, we need to understand that no matter life has thrown at you, what struggles, hardships, or tragic experiences you have had...YOU ARE ENOUGH!

Now whether you believe me or not is a different story. The phrase "I AM ENOUGH" may be something that you need to repeat to yourself 100x a day or maybe just a few times when you start to doubt yourself. Believing this though will absolutely change your life! It will empower you in your marriage, friendships, work relationships and in teaching your kids that all of us how special value and to cultivate that.
Set aside some time this week to sit down (uninterupted) with a pen and paper and write down your strengths. You can also then write down what is holding you back from believing that those qualities make you good enough; is there something in your past? Is there something/someone right now that is "pushing you down"? This process takes you being VERY vulnerable and that can be really really hard but very worth it.
Try to do this exercise this week just finding what you are all about and WHY YOU ARE ENOUGH. because you are!!!

You can do this and once you become vulnerable, you also then become open to deep meaningful relationships and you give so much too all you meet.

Tuesday, 18 March 2014

My passion has been reignited!

I have been a personal trainer for almost 14yrs now and i love it more with each passing year. I have been the owner of my own studio for over 3yrs now and it has been an incredible growing experience for me in so many ways, but most of all I have developed a deep passion for whole food nutrition.
Real food and how it effects our bodies is completely under utilized; we turn to pills and multi-vitamins to "fix" us instead of working on using the nutrients in whole foods to prevent or heal MANY issues.
I take pride in the training programs I design and the results I get for my clients BUT without the right eating plan, those results are limited. I have gained a lot of nutritional knowledge over the last 2yrs but not qualified to assess a clients current patterns/habits and then design a program based on thier symptoms, issues and goals.
I will be a certified nutritional coach in 3 months and I am BEYOND excited about what that will allow me to do for my clients.
I hate seeing clients struggle with weigh-ins and motivation. We all have stresses and struggles and we have many things happening in our bodies that we may not even be aware of and those factors are stopping our progress; unbalance digestive enzymes, adrenal glands that are overworked, not enough micro nutrients so that our bodies cannot absorb the proper nutrients or MANY other option but how would you know?
I am SO excited to be learning more and bringing this to regular and new clients a like! Be ready to transform your bodies people! This is going to change the way you looks at Health!!!!

As I learn more, I will be blogging about it so be ready to pick up lots of tidbits of info that will help you on your journey.

Tuesday, 11 February 2014

Stop the "FAT TALK"

I was on Daytime York Region last week and it was the first time I have done a sit down chat with the host rather than demonstrating exercises and giving tips. I get to choose the topics we do each month and since 2014 has started I have been re-assessing goals with clients; it has become VERY evident to me, how many people (including myself) FAT TALK.
FAT TALK is when we talk down to ourselves, are rude, degrading and down right awful in what comes into our minds BUT because we aren't saying out loud its OK. Watch this clip and see how women react when those exact things we saying our mind to ourselves are put on signs & labels in a clothing store. It is VERY eye opening and brought tears to my eyes.

In order to be successful in your healthy lifestyle goals, you MUST change how you view yourself...YOU ARE IMPORTANT and YOU ARE BEAUTIFUL!!

Friday, 17 January 2014

Help us choose the new saying on the studio wall!!

We will be putting a motivational saying on the way out of the studio after you finish a workout. Which saying do you like the best?

1) Sore? Tired? Out of Breath?, Sweaty? GOOD! It's working
2) NEVER stop improving
3) You are SO worth it. Stay strong
4) No, your legs aren't tired. Yes, You can Breathe. Keep Going

Post your top choice by commenting which # is your fav

Performance Fitness Ultimate Team Challenge

Performance Fitness 1st Annual
Ultimate Team Challenge!
Feb 10-28 2014
How the FUN works:
  • ·         Each trainer is a team captain (Paula, Kirstin & Elise); teams will be put together by the Performance Fitness Staff
  • ·         Each team will create their team name and receive team shirts (colour chosen by their captain)
  • ·         Track your daily workout minutes via e-ballot or ballot at the studio
  • ·         Points awarded for cardio, strength, core & flexibility
  • ·         Bonus trivia questions every day to gain more points for your team
  • ·         Weekly Quiz for your name to go into a draw for Special Prizes (massage, smoothie, spa gift certificate)
  • ·         Feb 90min Bootcamp (Feb 8) included and is our Kickoff
  • ·         Other Special Challenges throughout the 3 weeks to gain even more points for your team

What you get:
  • ·         BRAGGING RIGHTS…if your team wins
  • ·         90min Bootcamp (coffee/tea & fruit afterwards)
  • ·         Team Shirt
  • ·         A chance to win the weekly draw prizes
  • ·         The most FUN you’ve had working out!

Register by Feb 1 in order to choose shirt size
Only $20/person

Are you up for the Challenge? Can you handle it?
Come be motivated, get prizes for working out & have a BLAST with us!!

To Register talk to your trainer or contact Paula Man                                                                      905-715-2666

Thursday, 9 January 2014

The ONLY way you will be successful with your health & weight loss goals is..

Believe you are worth the effort and time!
I have been a personal trainer for over 13 yrs now and have helped lots of people lose major inches, body fat and weight BUT I have also tried to help many other people but it just didn't happen for them, many trainers wouldn't admit that! I am very proud of and know the programs I develop and workouts I give to clients work BUT I only spent 2-4hrs/week with clients, there are 168hrs in a week! That's a lot of time that we all have to fight our own negative thoughts and media induced low self-image. 
The biggest and most important thing I have to teach clients is how to love themselves! You can be your own best supporter OR your worst enemy. Tell me, last time you looked at yourself in the mirror, what were the first thoughts? Was it "wow I have awesome hair today?", "my butt looks awesome in these jeans", "damn I'm hot!" Or was it "my hips are so big", "look at that roll on my stomach", "I hate this mirror". More often than not, it's the latter negative comments we speak to ourselves. Did you know it takes 15 positive comments to just erase the effects on our self-esteem of just ONE negative comment...FIFTEEN! That's how strong negative comments are. 
If you really want to make a lifetime change to be healthier, stronger inside and out, happier person, you need to start with your view of yourself. 
YOU ARE worth it! You are worth the time, effort, money and positive words!
Start by choosing a positive "go to" phrase that whenever you start down the negative road in your mind, you stop it by saying;
- I CAN do this
-I AM worth it
-I deserve to be happy
-Show Love (my personal fav; I use it on myself as well as negative people. You will change others around you!)

These are just a few examples but choose yours and write it on a sticky note & stick it to your bathroom mirror, put it as a reminder in your phone calendar! Keep saying it to yourself and I promise, your outlook on yourself and the world around you will change.
Until you take pride in yourself and know that you are beautiful, the changes you are trying to make will not last. Understand your value in this world and that this world would NEVER be the same without you.
Be the best version of you and the happiness and RESULTS will follow quickly.

Friday, 3 January 2014

Small group Yoga coming to performance fitness!!

You're probably asking "what is small group yoga?", let me explain. With all our programs at Performance Fitness we pride ourselves on attention to technique, modification for injuries and results. When you have large groups in exercise classes or yoga classes, the instructor cannot possibly work with every person on their form, posture and technique to ensure no injuries and best possible results. So we are offering a completely different yoga experience from what you will get anywhere else! 
First of all, Deborah Whipple has be practising yoga since 1979 and teaching and training teachers for the past 12 yrs full time. Her passion for the yoga practise and art form fits exactly with our focus and passion for fitness and health so we are SO excited to be partnering with her. 
In this 10wk yoga session there will be a different focus each week; there will be hands on instruction/correction/teaching, you will learn how to focus on your body and breathing and how to control your posture to correct imbalances and weaknesses, you will learn from each other and the rest of the group and develop a community with the group.
If you are interested in this amazing 10wk experience or would like to register please email or call 905-715-2666

Thursday, 2 January 2014

JUMP back on the wagon

So the holiday season comes to a close and hopefully you have enjoyed fun, laughter, good food, time with family & friends and lots more. Now it's time to get back to normal as work and school starts again soon. 
Here are some basic guidelines to help you feel less bloated and give you more energy;
1) drink 2L of water EVERY day
2) get 8hrs of sleep each night
3) be active for at least 30mins everyday
4) eat lots of colour! Fruits & veg
5) no sugar or processed foods
6) focus on the words "Show Love" throughout your day, no matter if someone is show if love to you or not

Happy 2014 everyone, make it the best year yet.