Categorized as: Uncategorized


DATE: July 22nd, 2018
TIME: 12:30pm – 4pm
LOCATION: The Sports Village, 2600 Rutherford Rd, Concord, ONT
FOOD: We will be catering a delicious BBQ with healthy salads and unlimited beverages.
Summer is finally here and we want to thank all of you, our wonderful clients with a well deserved Customer & Staff Appreciation Party on Sunday July 22nd, 2018.   We are truly blessed to be surrounded by such amazing women who are dedicated to our fitness community.

Read More


Your Average Age: 36.8
Top 3 reasons for doing the TAKE ACTION Challenge:
#1- No time and I needed an in-home program. 38%
#2- Motivation to get started. 29%
#3- Extra workout I can do at home, in addition to my training. 27%
#3- I wanted the workouts for my own use when I needed them. 27%
70% Posted to win
30% Just wanted the workouts

Read More

Nizana Believed She Could, So She Did

Can you relate? You have an idea that you need or want to do something but you can never find the time or the motivation to do it.  Days turn into weeks…and weeks into months. By the time you know it, all you can do is look back and wonder why you never started it sooner?

The following ~ She Believed She Could, So She Did ~ story that we wanted to share with our fitness family is about Nizana. For a while she had been telling herself that she needs to do something. She was not comfortable in her own skin. She tried almost everything including going to the gym and “dieting”. Nothing changed. She had no motivation. But one day, she finally convinced herself that she needed to make a change and she needed it to start asap.

When she first began her journey at Integrity Fitness she was doubtful. She didn’t think she could keep up with her workouts or her clean eating meal plan which she received from Meghan  (Integrity Fitness nutritionist).

But of course all that changed when she realized how easy and rewarding it was both psychically and mentally. She attended our Metcon30 program 3 times a week, but then slowly increased it to 4, then 5 and now she attends Metocn30 6 times a week and loves it! It is part of her daily routine. It is no longer something she just thinks about doing. Nizana has made it a priority to find 30 mins a day to come to a place that makes her feel happy. Even her entire family knows everything comes after her workout.

Her entire mentality as a whole has changed towards weight loss. It is not just about losing weight; but it is a lifestyle change and finding out that she has become a healthier version of herself.

Her biggest obstacles were the 2 things that she feared the most. First, being on a “diet” and second ‘going to the gym’. Whenever she used to think about a fitness journey she thought about weight loss, which then led her to think of dieting (not eating) and going to gym and just running on a treadmill.

But pushing through these obstacles, Nizana is proud that she has taken on these obstacles and overcome her fears.  She has learned to make better food choices (healthier foods) and increase her strength and endurance in her workouts. Nizana has said that ‘she never thought she would get this far.’

A quote that she has seen on the wall at Integrity Fitness is one that she truly believes in and has helped her change her perspective on what a fitness journey is, “It is not about eating less, it’s about eating right.”

After a year of working on herself and making these changes, she has found not only a passion for fitness, but a love to meal prep. She enjoys finding new and healthy ways to prepare her food and truly enjoys the process.

One piece of advice that she wants to share with others is:

“START and don’t give up. Don’t tell yourself you will do it next week or the week after, just do it. It will seem hard at the beginning, you might feel like nothing will change, but wait for it and it will come like a wave and you will never go back to how you use to be.”

“Remind yourself it is not just to lose weight; it is a journey to become a healthier and better version of you.”



The A-B-C-D Express Guidelines

  • We will use carb fasting to jump start your body. (this means no carbs for 16 hours.)
  • I suggest you eat all your meals in a 6-8 hour eating window. In your case, maybe eating from 10am to 6pm (or 11-7pm).
  • I would also like you to start your day with something in your belly, but zero carbs. The purpose of this is to keep your body in a state of ketosis and eat the right foods to keep your body using fat for energy.
  • For the best results, do not eat 3-4 hours upon waking before having your first real meal. Your last meal should be around 3-4 hours before going to sleep.

Read More

When is it time to be GREAT – to me?

When is it time to be GREAT – to me?

There is a time to be good and then there is a time to be great! We need to learn the difference and give ourselves permission to make the adjustment when it’s time to be GREAT. The question is, how do you know when to switch  from being good to being great?

The greatest needs of a human are to grow, love, learn, be significant and contribute. When we are in the “GREAT-ZONE”, we are trying to achieve happiness by making our lives better to match our vision of where we think we should be.  We all have our own ideas of excellence for family, business, wealth, fitness and health, adventure, romance, etc.  I personally feel like I am in the GREAT-ZONE when I am working on some of those areas and making them even better. I feel great when I am learning, growing, contributing and pushing my boundaries and working on my self-improvement.

Read More