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 1^st 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

Paula.performancefitness@gmail.com                                                                      905-715-2666

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.

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 Paula.performancefitness@gmail.com or call 905-715-2666

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. 

Paula

I'm calling it my 2014 Commitment instead of a resolution

I don't usually make a New Years Resolution, I feel like it's a little anti climactic. If there are goals you have or things you want to change in your life, you don't have to wait for New Years Day to do it. 

With that said, I have made a commitment to myself for 2014 and going forward;

1) dream big...and WRITE them down- this makes it more real and reminds you every time you look at it, what you are working towards

2) be organized- set aside specific time each week for computer work, budgeting, returning emails/calls, planning

3) stop underestimating myself and my business! Realize what I have built & what a blessing it is, cultivate my dream and speak positively into it & allow it to grow without my fears holding it back. 

I don't know what you've been dreaming of or struggling with in 2013 but lay it out there and make it happen; NO MATTER how BIG and impossible it seems, no matter what other people may tell you.... DO IT!!

Happy New Year

Paula

Lose inches on your waistline with one exercise

For the past 19 days at Performance Fitness we have challenged our clients to a squat and plank challenge. They started at 40sec plank and 50 squats and by today (day 19) they completed 180 squats and 3min plank. 

I have also done some measurements this past week around the belly specifically on clients who have had previous back and core weaknesses and found that just from doing the plank 5 out Of 7 days/wk, they have lost between 3/4 & 1.5 inches on thier waist alone!!!

So many people come to me and thier main goal is to lose belly fat and tighten/tone thier mid-section. There are MANY factors involved in this; diet, hormonal balance, gut health and core strength. From an exercise perspective, which is what I specialize in, doing a plank is the #1 way to pull the belly in tight, support the lower back and shrink the waistline. 

When doing the plank, you need to remember a few key things;

1- shoulders should be positioned directly over your elbows, not infront of your body stretched out

2- your boy should be a straight line, no sag or lift at the hips (if you can do it infront of a mirror it will help you keep your technique)

3- relax your upper back so you are really using the core muscles, not your neck and upper back to hold you up. 

4- hold your whole body tight, bum and legs especially to support your back and take pressure off it. 

This exercise is hard, there is no beating around the bush BUT you can progress and increase your time pretty quickly. My suggestion would be increasing by 10-20sec every 4 days. 

If you plank 5 days/wk, it would only take 40sec-2mins of your time...a commercial break!! You can and your lower back, posture and waistline will thankyou. 

Plank away!