Sabrina’s Amazing Journey

I joined Integrity Fitness over 3 years ago after being diagnosed with cervical cancer in 2011 and an ovarian tumor in 2015. I knew that I had to take control over not only how I treated my body, but how I fueled it as well.
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How important is a good warm up?

World class athletes do it, Top fitness trainers do it, we teach our children to do it before each hockey game, soccer match or dance lesson. So, why is it when it comes to our own fitness regime we tend to skip it, or don’t hold it to the same importance as our actual workout? What is it that these top athletes and young inspiring athletes do? A good intense warm up. Not only is a good warm up essential to prepping our body to take on a challenging class or workout, but it also helps to reduce the chance of injuries and increases our ability to burn extra calories. These extra calories, I like to refer to as the hidden calories. At first, the calories consumed during a good warm up might seem to be insignificant, but over time they can add up to be quite a difference maker that a lot of us overlook. Having a good warm up is one of the most important things you can do to ensure that you get the most out of your workout.

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As you embark on a new phase your journey, Embrace the new opportunities you have to create new lifestyle changes. Your mindset will dictate your success. Set measurable goals that will excite you and force you to stretch into the person you choose to become. Know it’s possible. Take small steps. Be positive. Progress is progress. Do the daily disciplines that will help you succeed. Eat healthy every day. Workout. Follow your plan. Enjoy the journey and let the destination only serve as a milestone of achievement. A successful healthy lifestyle will create lasting change that will lead to amazing results. Be patient with the process. Nothing great happens overnight. It takes strength, Dedication and Determination. You are strong enough to change your life. The New You is only a moment away. Make this your best season yet.

Target Heart Rate Newsletter

How are you training with your Target Heart Rate monitor?

Since the introduction of the Target Heart Rate monitors at Integrity Fitness, we have seen a shift in client training. Our world class trainers are creating circuits that are able to train our clients harder and smarter depending on the training zone they are in. To ensure clients are not overtraining and they are achieving their desired results, we developed a schedule that allowed you to train on alternate days for maximum fat loss vs maximum strength toning benefits.

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Well, Spring is finally underway! This is one of my favourite times of the year… when the cold, dark, snowy winter is nothing more than a distant memory, and we still have so much to look forward to in the long, sweet summer ahead. The weather is getting warmer, the days are getting longer and soon it will be time to show off that body you’ve been working so hard for all winter! Spring is also the perfect time to revamp and refresh your cooking and eating routine; it may have gotten a little stale over the last few months. Now is the perfect time to start taking advantage of all the fresh produce and ingredients this season has to offer, and start heating things up in the kitchen!

Here are a few tips to help you “Spring Clean” your kitchen and your nutrition plan this season.
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