Blog - Page 4 of 11 - Integrity Fitness


Your dreams are who you are.

We are rolling through this challenge and you should have a good idea of what changes you need to make into your schedule to fit fitness in. What we need to do is write out a plan. A plan written down is super powerful. And when you are done, sign it! Sign your plan.
Why a plan now? How are we going to keep this motivation and momentum going?

Let’s start the plan by writing what we can and are willing to do. We can start the process by asking ourselves a few questions or making an INTENTION. Let’s start:

Read More

Cassandra Believed She Could, So She Did


Over the last four years Cassandra felt like she had let herself go. At first she blamed it on a hard job and failed relationships, but now realizes that she simply just stopped taking care of herself and found comfort in bad habits. When she moved back to Vaughan last year she felt embarrassed to see people that she hadn’t seen in years because of how much weight she had gained. She confided in a friend – a current member of Integrity Fitness -Alex Montecalvo, who suggested that she try out the Metcon30 workouts at Integrity fitness. Her friend advised her that the “classes are hard but they are only 30 minutes”. Cassandra decided that she needed to try something, no matter how hard it would be. She signed up for a one month trial, even though in the upcoming two weeks she was leaving for a trip to Australia. Needless to say she ended up going every day from the day she signed up to the day before she left for her trip. While on vacation pictures were taken and she was taken aback by just how much her body had changed from all the years of not taking care of herself. When she returned, she knew that she had to do something to get healthier and feel better about herself.


She put a plan into place and signed up for more sessions and created a schedule for herself that she knew she would stick to.  Shortly after making this commitment, she found that she had more energy and was getting much stronger. But overall, the biggest change was the shift in her mentality towards fitness. It has changed from something she needs to do to something she wants to do.


While she faced many obstacles along the way, she found the biggest obstacle was overcoming the fear of failure. She was so worried about being embarrassed when she started off in the Metcon30 program and again when she started going to the one hour Boot Camp classes because she thought she wouldn’t be able to keep up.  But that fear of failure disappeared quickly because with every class she took, she was pushing harder and feeling better.


The way she approaches her fitness lifestyle is to not set goals about what the numbers on the scale should read, but to continuously improve herself in each class.


Her one piece of advice she would give to someone starting their fitness journey, would be to: Not give up. It doesn’t necessarily get easier, but you get better.




We have all tried to start new habits and take better care of ourselves, our bodies and our minds.
The challenge is about YOU taking that step towards exactly that – Self Care and Self Love.
Let’s talk about “SELF CARE AND SELF LOVE”.
It is normal to forget about ourselves because we are running around like crazy trying to get everything done. We start to move away from things we really want to do. We may feel we don’t deserve it or we don’t have time to fulfill our needs. Question is, have we learned how to give ourselves “SELF CARE AND SELF LOVE”?

Read More


Every great leader has an awesome morning routine. In my case, it is a two minute prayer of gratitude, a 20 second cold water dunk/shower, 5 minutes on my reflexology pad (stimulate the blood flow), fifteen minute meditation, and a 20-60 minute workout, everyday. And if I miss, I feel it and I find it is harder to be positive and energetic all day. I do my routine first thing in the early morning as it is the only time I can guarantee myself that this important work gets done. Palmira starts her day at 4 am! Now that is dedication #respect #supermom.
So why do I do this? I want to start my day with the right mindset. To me, it is critical that we start our day with a positive mindset.

Read More