Why Small Group Training gets HUGE results!

There are so many HUGE benefits to working out with a group of people; motivation, competition, being social, accountability to the group and all that on top of a WICKED WORKOUT! We have found at Performance Fitness that our personal training services expanded into the group training field all because of a request from a client 2yrs ago. Since we launched our first BOOTCAMP (2x week) we now offer 18 group workouts/week!!

The difference between Performance Fitness Group Training and a class that you would attend at a gym is;

·        1. We measure results- at the beginning, middle and end of each 8 week session we take weight and measurements (if client wants to). This was you can literally see the results in a matter of 4-6weeks!

·        2.  No 2 workouts are EVER the same! The trainers base the workouts on clients goals at the beginning of the session. We always have the same focus; challenging your cardio, increasing your strength, toning and core BUT hit those areas differently all the time

·        3.  We use tools such as; TRX, ViPR, BOSU, Kettle bells, Agility Ladder and so much more all in one workout

·       4.  It’s PERSONAL! You will develop a relationship with your trainer and become like a friend. We LOVE what we do and inspiring people means investing in their lives. All your fellow exercises buddies also become friends and you become accountable to each other to be there each workout

·         If you have a previous injury or modification that needs to be made, the trainers always accommodate without question and work with you to create the best workout for each client. 

5. The last and sometimes most important benefit to Group Programs is the cost, it is substantially less than private training but you still get the amazing benefits and personal care when you train with us.

We are proud to offer a variety of programs: Performance Circuit, The Ultimate Performance, Muscle Performance (Men Only), Extreme Performance, Athletic Performance & Performance Girlz, Hot Mamas and MORE!!

For more information on program descriptions, dates and prices please visit www.performancefitnesstraining.com or call Paula Man at 905-715-2666

Drop-In Programs & Specialty Programs Offered @ Performance Fitness

Since we are starting the next 8 week session of group programs the week of Sept 9, we have decided to still offer some groups on a drop-in basis the week before so those that still can attend are not left without options.

Please see the schedule below and let us know which you will attend.

Monday Sept 2- HOLIDAY

Tuesday Sept 3- 

9am Performance Circuit (kirstin)

7pm- Muscle Performance (Men Only)-Jeff

Wednesday Sept 4-

12noon- Lunch Performance Circuit (elise)

5pm- York Region Performance Circuit (kirstin)

7pm- Performance Circuit (kirstin)

Thursday Sept 4-

9 am- Performance Circuit (kirstin)

6pm- Athletic Performance (Paula)

7pm- Muscle Performance (Men Only) (jeff)

Friday Sept 5-

12 noon- Lunch Performance Circuit (Paula)

5pm- York Region Performance Circuit (Elise)

Saturday Sept 7-

8am- 90Min Bootcamp!! (Paula)

Payment for these classes can either be added to your registration for Sept/Oct programs or you can bring payment with you when you come ($16.95). Debit and credit card payments are available at Reception.

We are so PUMPED about this Fall with you at Performance Fitness.

See you in the studio

Specialty Programs COMING THIS FALL:

Nordic Walking Group- Mondays @ 6:30pm & Fridays @ 9:30am, you can choose 1 or 2 days/wk. Starts the week of Sept 9th

Older Adults Group Training- This workout will start in October. It will be run by Elise Cunningham, a Kinesiologist. It will incorporate specific exercises to increase strength, balance, flexibility and joint range of motion. If you are looking for a program specifically designed for your body as it ages and is overseen by a trained kinesiologist and where you can workout with other Baby Boomers, this is the program for YOU! 

If you or your parents/friends are interested please contact Paula Man at Paula.performancefitness@gmail.com

BRAND NEW at Performance Fitness in SEPTEMBER

Check out what we are NOW offering to our amazing clients starting September 2013;

• 9am Performance Circuit Class- Mon-Thurs @ 9am
• Extreme Performance Group- Saturdays @ 8-9am
• Tween Girl Workout (ages 9-12)- Saturdays at 12pm

We are adding these along with all our regular groups that you know and love. BUT they now have new names!!

"Bootcamp" is now Performance Circuit

The Ultimate Workout is now Ultimate Performance

York Region Bootcamp is York Region Performance Circuit

Muscle Up (Men Only) is now Muscle Performance

Looking forward to all the NEW and awesome programs combined with our "usual" to get you some AMAZING results

Best date night EVER!

Last night was our 2nd  Couples Bootcamp and it ROCKED! We had 3 couples along with Nick and I who laughed, sweat & joked for the whole time. I love it when we end up sitting and talking for another 20+mins after the workout is done, means the company was enjoyed as much as the workout. Can you believe some people actually said it went by too fast I should make it 90mins! You guys keep me on my ties and so pumped about my job.
My arms are stiff today though! lol  Next time we'll plan dinner afterwards as well for anyone interested. Thanks for the fun EVERYONE!
www.performancefitnesstraining.com

"Take it outside the gym" by Paula Man

Take It Outside the Gym

Who says you need to have a gym membership to be in shape...NOT ME! There are so many great things you can do at home or outside that require very minimal cost or equipment. Many of them would be fun with your family as well!!

Cardiovascular activities, such as, biking, jogging, soccer, roller blading, basket ball, football and ultimate frisbee are great for burning calories and improving cardiovascular endurance. The key things to remember though are 1) you must get and keep your heart rate elevated for a 20 min+ period of time to see improvements in endurance and 2) you must do these types of activities 3-4x per week. If you follow those 2 guidelines you will see improvements in your endurance, increased energy levels, a more positive frame of mind and usually weight loss!

To gain more strength and tone there are also many options that you can do outside or in your home. In my opinion, the best and most cost effective pieces of equipment you should invest in are a stability ball (approx $25) and tubing (approx $15). With these 2 pieces of equipment you WILL gain strength, tone, and lose inches. With the tubing you can wrap it around a stair banister or support post at home and outside you can use a tree, fence or park bench as your anchor. The stability ball I would use in the house or possibly deck but not on grass in case something sharp pokes a hole in it. It is a great tool for core and legs though.

Here is a sample workout that can be done at home or outside...or ANYWHERE!

Equipment: Medium Tension Tube, yoga mat (optional) & YOU

Warm-up: do each of the following for 45-60sec

*stationary squats (not too deep, keep your weight in your heels), toe touches (opposite hand touches opposite toe then switch back and forth), arm circle (in both directions), plank (shoulders relaxed & pelvic tilt!)

Workout: perform each of these exercises for 60 secs; do as many as you can with proper form in the 60 secs

1) Chest press (with tubing anchored behind you)

2) Row (with tubing anchored in front of you)

3) Mountain Climbers (on hands and toes, body flat, Pull 1 knee into your tummy then switch)

4) Walking lunges (when stepping keep front knee over ankle when you drop down into lunge, both knees should bend to 90 degree. If you experience any knee pain don't go as low, modify to what suits your body)

5) Planks (on forearms and toes)

6) Bicep Curl (standing on centre of tubing)

7) Tricep kickbacks (tubing anchored in front of you, tip forward from the hip so your back is almost parallel to ground and keep elbows at your sides. Push hands back till arms straight then bend elbow to 90 degrees and repeat)

It is up to you whether you have enough time or strength to complete this circuit twice or more. If you are a beginner to exercise or haven't done much in a while start with one time through and see how you feel. This circuit should take you about 15-20 minutes total so ideally doing 2x through is still very manageable for a busy mom or dad. This type of workout should be done 2-3x per week in order to see the results quickly. There are MANY different options that can be given besides this workout so feel free to contact me if you need some modifications or variety.

I must say this as well though, no matter how hard you workout, if your diet is filled with processed carbs and sugars you are sabotaging your results. The eating plan should always go along with the exercise plan. When you put the two into action together you will be floored by how fast you will feel better and see physical changes. Healthy eating and getting active is the key.

So there is absolutely NO REASON why we all can't get active, get outside with our families and see that results we've been looking for. No gym membership needed! Recruit some friends to join you and the accountability is awesome! I have grown from 3hrs/wk of small group training to over 10hrs/wk just because of some pretty amazing results but even more so, the social aspect and accountability that the participants get.

If you have any questions about this article or Performance Fitness and the programs we offer, please contact me at paula.performancefitness@gmail.com.

Get outside and get in shape! Have a great day!

Paula Man

YOGA & Pilates at Performance Fitness!!

We are so excited to be offering Yoga and Pilates at Performance Fitness. Many of you may remember Patti O'Neil from Glenway, she is an established yoga instructor with many years experience and is also a mat pilates certified instructor. She do classes, small group and private sessions.
She will be offering 2 time slots (to start) at Performance Fitness, a morning and evening class. These classes will be smaller groups than you will find at a typical "gym" and much more specific to each participants needs.
If you are interested please contact me at paula.performancefitness@gmail.com & feel free to pass this info along to your friends.

Why Should You do Bootcamp with Performance Fittness???

My passion & focus when I am training my clients is to get them RESULTS! My feeling is, that is what they have come to me for and if I am a Fitness Professional & Successful business owner I better give them that.
Over the last 4 months Performance Fitness has expanded from one-on-one or partner training into offering 90min bootcamps, couples Bootcamps & 10 other weekly bootcamp sessions! We are truly blessed
Group workouts have been researched a lot and every time the results are the same; results are awesome, accountability is present, clients stick with the program longer & friendships are developed that last.
If you are interested please e-mail me at paula.performancefitness@gmail.com

Lunch Time: Mon/Wed/Fri -12noon-1pm, starting April 16
Evening/week-end: Tues/Thurs @ 7pm & Sat @ 8am. Starting April 10th
April 90min Bootcamp: Sat April 14th- 9:15-10:45aM $15
Couples Bootcamp: Sat April 14- 5:30-6:30pm, $30/couple
York region employee Bootcamp: Mon/Wed/Fri @ 5pm. Starting April 9

1st Couples Bootcamp TONIGHT!

www.performancefitnesstraining.com
Tonight is our innogural Couples Bootcamp @ Performance Fitness & I can not wait, most husbands on the other hand probably could....they are nervous! This bootcamp is definitely unique and Performance Fitness Studio is the ONLY location you will find this one-of-a-kind program. Our passion is to promote health & fitness in all aspects of our clients lives, s why not make a date night with exercise, competition, sweat & team work! contact me for more info paula.performancefitness@gmail.com

Registration Filling Up for Spring Programs!

I'm doing A LOT of planning today for all our spring program starting in April. We have had such a huge interest in our Bootcamps that we are adding to our schedule to accommodate.
We now have:
*Tues/Thurs/Sat (evening/week-end) Bootcamp,
*Mon/Wed/Fri lunch time,
*Mon/Wed/Fri 5pm,
*Couples Bootcamp is already FULL
*Monthly 90min Bootcamps which has launched us into the bootcamps!
If you are interested in any of these please e-mail me ASAP paula.performancefitness@gmail.com
We love meeting new people as well, so bring a friend along! I can't wait to see what this spring/summer brings at Performance Fitness

Outdoor Bootcamps!!

What amazing weather we are having. I took my Bootcamp group outside with the TRX Rip Trainer, agility web, a few weight plates and tubing...we were off to the races! So nice to have a big open space and some fresh air for sure. Looking forward to the spring and summer groups!
www.performancefitnesstraining.com

Bootcamp @ Lululemon today!

What a great experience! I got to teach a FREE Performance Fitness Bootcamp today and I loved it! The ladies who came were expecting yoga but they were willing to try what I had and ended up doing REALLY well. Its all about keeping healthy and active in lots of different ways and that's what Lululemon embodies and that is my passion as well so it is a perfect fit! So excited for this partnership with our local store.
www.performancefitnesstraining.com

March 90min Bootcamp ROCKED!

At 8:30am this morning we had 16 clients in the Performance Fitness Studio for an awesome one-of-a-kind workout. We combined Kettle Bells and Gliders in a circuit as well as TRX Rip Trainers and BOSU Balls in another. We also had St. Patricks Day Themed Music! Way to go team, you rocked it!
Thanks also to our 4 new Bootcamp participants we got to meet today, looking forward to seeing more of you!
Can't wait for April's Bootcamp. Stay tuned for dates and registration!
www.performancefitnesstraining.com