Lets make a commitment together

Ok friends, I need your help... Well I think there is more of you than just me struggling with this dilemma. I have gotten back into the (bad) habit of snacking late at night. Once our bodies are into that habit it take about 2-3 wks to break it again because we will "feel" hungry BUT it's not a NEED, it's a habit. 

I know and coach all my clients to set a goal then tell people about it so this is me telling you to ask me when you are me how I'm doing with my goal of NO EATING AFTER 8:30pm. 

I would love to have others join me if you feel you need to.

The issue with late night eating is that it doesn't allow your body to "shut down" properly so it can regenerate and allow you to go into R.E.M. Sleep. Also, your body is not burning off those calories but then storing it. 

We can break this habit people! Lets do t together. 

Spice up your summer routine

Have you ever taken your workouts outside the gym? To a park, soccer field, pool, hiking trail? Try it!

It's the time of year to be outside getting fresh air so why not take the same approach with your workouts every once in a while. There are so many possibilities for exercises that require just your body weight & a bench/stairs/log. 

Try it and you'll have a blast!

Running is not enough...

I am meeting more and more runners who are finding out (the hard way) that you can't just run! You need to incorporate strength training into your weekly regime or injuries WILL happen. They may not happen immediately but eventually after the repetitive motion of running, weakness begin to appear, imbalances create injuries and constant impact without supporting your joints will take its tole.
If you are training for a race I understand you are running 3-4x week so i am not suggesting you need to add in hours and hours of strength BUT if you have 4-5 strength exercises and 2-3 core exercises that you can incorporate after your runs of on an "off" day it won't take much extra time but the benefits to your strength while running and less injuries will be AMAZING.
If you are interested in learning some running specific strength exercises and the most effective core work contact me at paula.performancefitness@gmail.com or come join our Strength for Runners Group session Thursday evenings at 6pm.

You can't go back...so move forward!

I have so many people who come to train with me that are so discouraged and hard on themselves about their behaviour, habits or patterns in the past. They allow their guilt to stop them from moving forward in a positive direction and breaking the cycle. My words are always the same to every one of those people "You can't change the past, but you CAN change the future...SO forgive yourself and MOVE ON!"  It gives people permission to accept what has happens, stop feeling guilty and punishing yourself and let's change! 

So if you have been in a rut for a long time or you just had a really crappy weekend of bad food choices and no activity, take ownership, admit it happened then change it! YOU CaN

You deserve to be the person you want to be and you can, it's all up to you...make a choice right now how the rest of today will go then live it. Don't let anyone drag you down and make you feel bad for your choices. You got this!

Those are my words of encouragement and hopefully empowerment for some of you today!

Have an awesome day

More fun coming to Performance Fitness!

June at Performance Fitness...

Our Nordic Pole Walking Group is continuing into June! Join this amazing group to increase your bone density, cardio vascular capacity and decrease blood pressure...all while toning up your body and having fun!

Wednesday May 29- June 26 ( no walk June 12)

Wednesdays @ 7pm

Investment- $67.80 if you have poles, add $73.39 if you need poles

**NEW & Improved** Running Program!!

This group is for intermediate runners who can run intervals of 6min jog: 1min walk or more. We will be combining strength and run training in one program,, unlike any other! Thursdays will be a short run/hill training along with a strength circuit in the Performance Fitness studio then Sundays will be our long run. We will be working towards 13-15km.

Thursday June 6- Sunday June 30

Thursdays @ 6pm, Sundays @ 7:15am

Investment- $135.60

Register by e-mailing paula.performancefitness@gmail.com

Go to www.performancefitnesstraining.com for more info

"Challenge Your Performance" Contest; And the WINNER is....

Challenge Your Performance Contest

This contest was a chance for our clients to rev up their motivation and really show themselves what they are capable of. We chose 4 exercises exercises and tested our clients at the beginning of April then 4 weeks later. The improvements were awesome! The exercises tested were; Plank, Push ups, Wallsit, Squat Jumps/Step ups in 60 sec. The results are based on an average of all exercises

The prize goes to the top 5 Most Improved Clients, 

and they are....

Stephanie Holmes- 96% 

Wendy MacEachern- 95% 

Teresa Collangelo- 52.5%

Rick Landry- 49%

Liz Steele- 47%

CONGRATULATIONS!!

Each of you has won a Performance Fitness Shirt (that we will have you try on sizes to fit) & a Gift Certificate to put towards training at Performance Fitness!!

I would like to say congrats to all clients who participated because the improvements you all made were incredible and we are trainers were beyond proud of what you accomplished.

Debbie Allen- Registered Holistic Nutritionist

Check out Debbie's blog for some great information on Nutrition and Homeopathic remedies.

http://healthonearthdebbieallen.blogspot.ca/