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The 2018 METCON30 Program

THE 2018 PROGRAM FOR METCON30

 

Metabolic Boot Camp – This workout was specifically placed on Mondays for both Programs for a reason. It is a next level, game changer workout. Properly planned, this workout is unparalleled for burning loads of those weekends calories, attacking the stored body fat and toning the body. Yes- all at once! In addition, it will super charge your engine (body)and give you a lot of energy once you have refueled.
Why would I do it? “This is the perfect post weekend workout. I do it myself. Why? It eats up tonnes of calories. It makes me stronger. It challenges me and pushes my mental game. It also shakes the weekend ‘fog’, fire up my bodies engine and burns calories for 24 hours after I have finished. Plus a great leg toner workout. Simply put, It is the most complete workout for those who want to reduce body fat and tone. My Metabolic Boot Camp day looks like: Squats, push-ups, lunges, pull-ups,box jumps, burpees.” Paul Walker
A true METCON circuit – We use large muscle groups with every other set being lower body for strong, tight glutes. Emphasis is on strength on the lower body and endurance on the upper body. Best suited for the combination of fat loss and toning at once.

A true METCON circuit – We use large muscle groups with every other set being lower body for strong, tight glutes. Emphasis is strength on the lower body and endurance on the upper body. Best suited for the combination of fat loss and toning at once.

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THE NEW AND IMPROVED PAUL’S BOOT CAMP PROGRAMMING COMING JANUARY 21ST

THE 2018 PROGRAM FOR PBC

Mondays Both East & West Locations

Metabolic Boot Camp – This workout was specifically placed on Mondays for both Programs for a reason. It is a next level, game changer workout. Properly planned, this workout is unparalleled for burning loads of those weekends calories, attacking the stored body fat and toning the body. Yes- all at once! In addition, it will supercharge your engine (body)and give you a lot of energy once you have refueled.

Why would I do it?  “This is the perfect post weekend workout. I do it myself. Why? It eats up tonnes of calories. It makes me stronger. It challenges me and pushes my mental game. It also shakes the weekend ‘fog’, fire up my bodies engine and burns calories for 24 hours after I have finished.  Plus a great leg toner workout. Simply put, It is the most complete workout for those who want to reduce body fat and tone. My Metabolic Boot Camp day looks like: Squats, push-ups, lunges, pull-ups,box jumps, burpees.” Paul Walker

Muscles: Total Body – 50% legs, 15-20% chest, 15-20% back and 10-15%  big muscles exercises.

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When should you eat?

We often ask ourselves, when should I eat? How do I know if I’m eating too much? Is breakfast good or bad? Should I have dessert? All good questions.

It doesn’t have to be so complicated. The truth is your body already has all the answers – you just need to listen a little closer.

 

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Carrol’s 100lbs Weight Loss Journey

I joined Integrity Fitness as an overweight almost 300lb woman, lacking in the confidence to work out in a regular gym and needing the encouragement of elite trainers that “get me”. Donald Magboo took me on ‘hardcore’ pushing my limits and Paul Walker provided me with an easy to follow meal plan, based on food and ingredients I have at home. After working out 5 – 6 days a week and including one on one Personal Training with Donald, I lost over 100LBs. My goal is to be the next Star Client!
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Elizabeth’s Incredible Journey

It was 2006 and I started the year with high expectations and a strong readiness to achieve.  However, my greatest fear came to visit me instead.  On February 28, I found a lump in my breast.  For the most part I concluded it was only a cyst but after all the medical examinations and tests it was shockingly confirmed on Thursday (the day before Good Friday) that I actually had invasive stage 3 HER2 positive breast cancer.  The air escaped me and everything was a complete blur in that moment. I remember having to lean up against a wall to avoid falling – I was devastated.. To make a long story short, my year ended up being NOTHING I ever expected, but somehow still an opportunity to strongly achieve.  I was 32 at the time with no other health issues, making me a good candidate for the more aggressive breast cancer treatment available.  Over a span of 18 months I had 3 surgeries, 2 types of chemotherapy, Herceptin treatment (i.e. targeted ‘biological’ therapy) and radiation.  One of the surgeries however was due to a fall I had down my stairs landing on my left ankle, after a routine nurse visit.  That accident caused two fractures in my leg and a severely broken ankle, which needed two pins to put back together again.  Because I was a cancer patient undergoing chemotherapy, I had to keep my cast on for 3 months, instead of 6 weeks like the average person. After all my medical treatments and physiotherapy I was ready to return to work and I was ready to do something about my health again.
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