Integrity Fitness Mission Statement

It is our mission to provide group training in a circuit training format that can be personalized to meet each client’s needs and match their abilities. We will try to achieve all of the same benefits of expensive customized private training at a quarter of the cost. This is achieved by planning a fitness schedule/program that is created to train all clients safely, prevent over training, target training preferences and provide a complete fitness program that will encompass every facet of good health and lifestyle.


Business and Code of Ethics & Philosophy

“Integrity is everything. Integrity Fitness is about adhering to the highest moral principles and provide exceptional service. In this business integrity is about who you are, what you represent and your training philosophy. This is turn helps you create a strict code of ethics that you abide by. Without Integrity and your code of ethics it is easy to lose focus and the “why” you’re a training professional.  Integrity inspires me to provide to the best of my ability, the tools, leadership and motivation needed for my team and clients to reach all their aspirations. “

Paul Walker


Integrity Fitness LTD

Weight loss and Toning strategies

PBC’s programs are specifically and exclusively designed for women.  It is this very fact that sets us apart from other fitness facilities and allows us to successfully target a small niche in the marketplace.  What does this mean for you?  It means that the development of our dynamic, results-producing circuit training programs revolve around women just like you.  We know what works and what doesn’t and we’ve got the success stories to prove it.


Most frequent questions and answers

Our circuit training programs are designed for women of every fitness level.  

Our workouts are technically calculated daily circuit that deliver results.

It is not a quick fix or a weight loss program. It is a complete program that will challenge your body and increase your strength, endurance, and confidence. It is designed for a woman’s body and is known for decreasing body fat, increased toning, and loss of inches. It is a perfectly balanced program that provides unlimited different training exercises and philosophies while preventing over training.

Everyone is different, but you can expect to see small changes in your physical and also mental strength within 4 weeks into the program as long as you are consistent. The results will begin with improved posture, seeing some definitions in your muscle tone, improved sleep and mood. After a few months, you will notice your clothes fitting better, you will feel stronger and look leaner.

Boot camp is our award-winning program that will challenge you everyday differently. Every day we change the workout to target muscle groups with a purpose. Each workout will provide you with something challenging, unique and exciting. Whether you are interested in burning fat, boosting your metabolism, toning your body, gaining more energy or just living a healthy active lifestyle our programs can help you with that.



METCON30 is a fast, intense and very calculated circuit designed for a woman’s body. We execute this form of training in a very specific way to stimulate every muscle in the body including the almighty heart! This style of circuit training is so powerful, the physical demand maximizes fat loss and, improved lean muscle for perfect toning in just 30 minutes.

Yes you will burn more calories in Boot Camp versus Metcon30 because of the duration of the class. Boot Camps are 60 mins long while Metcon30 workouts are 35 mins. On average, you will burn anywhere from 8-15 calories per minute performing a high intensity workout. Depending on the circuit that is planned for the day, you can burn up to 500 calories in our 60 min Boot Camp class and 250 calories in our Metcon30 class.

Depending on your fitness goals, we recommend that you start off with 3 days a week and work up from there. It all comes down to your commitment level and how you feel between workouts. We typically see our clients increase their weekly workouts to 4-6 times a week. This amount of training is possible because our workouts are planned so that you are not overtraining a specific muscle back to back.

We encourage anyone who is new to fitness, returning from an injury or a length of time off to start with our Metcon30 program. It is 30 mins in length and it is a great overall total body workout. Our trainers are trained to help anyone modify the exercises to ensure they are done safely and effectively.

You should consider eating a meal high in carbs and protein and low in fat roughly three to four hours before you exercise. Carbohydrates supply your body with the glycogen it needs to fuel your workouts.  Some examples are:


  • Fruit smoothies
  • Yogurt parfaits with granola and fruit
  • Bananas
  • Oats
  • Whole grain bread with a couple of slices of lean meat
  • Chicken with rice and vegetables
  • Apples with peanut butter and raisins
  • Greek yogurt



After your workout you should focus on repairing your muscles. Your body will be in a state where it needs to rebuild its glycogen stores and repair and regrow those muscle proteins. Protein helps repair and build muscle while carbohydrates will help with recovery. Here are some post workout meal options:

1 – RX Bar- 13 grams or protein. Ideal sugars for post training energy and recovery. Tastes great! Zero bloat

#2 – A protein shake that includes bananas, protein powder (I have vegan protein), a little bit of almond butter, spinach, unsweetened almond milk, and ice

#3 – A home made trail mix with a few dried cranberries for sweetness. Use your favorite nuts and seeds!

#4 – Creative rice cake snacks. How about this recipe – a plain rice cake topped with guacamole, vegan cheese and a dash of chilli pepper.

#5- Almond Butter Sandwich! – ridiculous, add cinnamon for extra flavor.

#6 – Low calorie, high protein, and fiber bread add….

+ some hummus and vegetables!

#7 – This one is easy – 10-20 almonds 1/2 banana –

1/2 sandwich with vegetables – 

4 oz Greek Yogurt and berries – 

1 medium apple.


If you are an overall healthy individual and if you exercised regularly before becoming pregnant then you most likely could continue to exercise throughout your pregnancy. Before you continue your old exercise routine it’s important that you consult your doctor first. Be sure to advise your trainer so that they can modify the exercises to suit your needs.

If you are looking to lose fat on a specific area of your body you need to focus on overall weight loss. While you can’t spot train a specific area you should focus on resistance training to help with overall strength and muscle toning. Combine this with an increase in your calorie burning activities and clean eating you will be guaranteed a more defined and leaner look.