OUR BLOG

The Queens ‘Go To” Workout for the most results in the least time!

METCON is short for metabolic conditioning.  At Integrity Fitness, 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.

Why just 30 minutes, why not more? Our METCON30 requires near maximal effort for about 70% of your workout with only 30% of your time resting. This means, that if planned and executed properly, more than 30 minutes of METCON is just not sustainable for much longer than that if you train regularly. In fact, it is so effective that you can’t do METCON30 daily. You need to break it up with alternative workouts to give the body a break and recover. That is why our METCON30 program is simply the most complete express fitness program. It is like the “Extra Strength” of fitness. Just a few workouts a week is all you need to achieve the body, mindset and that vibrant feeling that fitness provides. Giving you more time to do things you want and need to do!

 

When designing METCON workouts, we try to adopt a few simple rules:

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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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