Fierce Fitness
205 Forest St E N1A 3G5 Dunnville, ON, Canada

Winter is here and Christmas is right around the corner. Hoodies, track pants, bonfires & smores Family get togethers, holidays and more!... Hibernation mode kicks in with the shorter days & darker nights. As well as a few extra unwanted pounds here and there. Dont let the winter months win! Take control of your health & fitness & join our 12 week challenge! If you "INVEST" in your health & fitness you will be more likely to succeed & stay committed to yourself & your goals.. Still struggling to reach your goals or looking for a change ??? STOP watching everyone else and asking why not me! Stop wasting your time on rediculous fad diets & learn how to fuel your body. Transformation dont happen over night.. They take months sometimes even years of hard work, commitment, determination & dedication! So many people want quick fixes, magic pills, coffees, wraps or to cut out carbs or eating less food, ONLY to find themselves gaining the weight back after they stopped or getting no results & wasting all your hard earned money. I am here to tell you there are NO quick fixes, there is certainly NO magic beacuse let's be honest, if there was such a thing we would not have over weight, obese or underweight people. We would all be "PERFECT" Your body is your home and just like your house you should put pride into your home! You should love your body enough to give it what it deserves! So who is ready to take their first step into a healthier life style? Are you looking to push yourself furthur? Do you need accountability & guidance? Want a life changing experience? Then join our 12 week transformation challenge where you will learn healthy eating tips, beneficial workouts for home & the weight room, HIIT workouts, clean recipes, a custom meal plan, custom workout plan, weigh ins & check ins, facebook group, motivation, accountability & much much more. Starting January 6th we will be having our 5th 12 week challenge ! Join now until December 31st and save 50% THAT'S ONLY $600.00 !! **MUST BE PAID IN FULL** (payment plans accepted on the $1200 message for details) Stop watching everyone else's transformation and get started on your own!!! Did I mention the WINNER walks away with 600 dollars in cash !!!! So what are you waiting for ?? If you have already done a challenge and would like to do another one it is HALF PRICE !! PAY ONLY 300$ (MUST BE PAID IN FULL) Come get fit, get healthy and get FIERCE!!

630pm HIIT who's in for some fun

630pm HIIT class who's in ?

Friday- 6pm!!! Were coming to you LIVE to shake it! Grab your dancin shoes, lots of water & a towel cause were going to SWEAT! ... Cant wait! Weve missed dancing with you guys! Whos going to log on and shake it with us tomorrow?!

Don't let this be you !! Book your one on one training session today ! Let us help you Get Fit, Get Healthy & Get Fierce !!

Shout out to one of our sponsored athletes @ssmontecarlo_68 for kicking ass in the Merrittville Speedway race on July 27th Taking 1st place and driving away a champion Way to GO!!... Repost First night out. Had some carb issues in the heat had to pull off. Went out for the b-main and turned myself around on the drop of the green. Went tail and made it all the way to the front to take the win. 2 laps into the feature tore out the rear end. We will be back and even better. @ Merrittville Speedway

Can we just take a second to give a huge shout out to Katie for all her hard work and dedication to her goals Katie has been busy working, training dogs, farming, mommy duties as well as the normal every day life chores and here she is crushing it Sure it would be easier for her to make up any and every excuse to not go for her runs or do her HIIT or workout program but she is focused and committed and kicking ass !!!... Way to go Katie !!! @ Fierce Fitness

It's been way tooooo long!! We miss all of you! And we miss dancing with each other ... Join the Fierce Fitness ladies as they go live tonight for a little Zumba fun 630pm

Closing/Relocating Announcement 11 years ago, we rented the Anglers Gun Club and brought an amazing exercise program to Dunnville. After teaching Zumba for only a few short months, the word spreading around town very quickly. We outgrew the gun club and started to rent the Lifespan Center. Our growth continued and a year later we needed more; more days, more hours, more room, more equipment! ...Continue reading

Time and time again we, especially women, stress over that stupid number on the scale.. We want it to read a certain number so bad that we literally try rediculous diets, exercise routines, pills, coffees or some other new fad.. only to find the scale doesnt move or it moves in the wrong direction We need to start loving our bodies and not looking for a certain number on the scale ... The scale does not measure how much water your body holds, or how much muscle, organs, bone tissue you have.. etc it literally weighs you and everything inside of you. Women's bodies are different then men and alot can effect our weight 1. After a cheat meal 2. Got your period 3. Havent pooped yet 4. High sodium intake (resteraunt food) 5. Change in fluid intake 6. Alcohol consumption 7. A great workout 8. Starting new supplements (creatine) 9. Poor meal timing (eating meals too late or too close together) 10. Change in sleep 11. Stress (the worst one) Sarah Houser is one of our Zumba instructors who stayed active and fit throughout her pregnancy She taught Zumba right up until the day before she had her daughter and was back at in within a week of having her Although Sarah was fit and working out she was not happy with her body (even though she looked amazing) Sarah was doing 3 to even 4 things a day sometimes. She would do Zumba, TRX, ripped in 30, ab classes, weight training, full body classes, and even going for daily walks outside to stay in shape and even completed in various strong Man competitions Sarah didnt like the number on the scale and wanted a changed she didnt know that she was not eating enough to fuel her body properly for changes to happen. So she joined Sarah Burke's first 12 week challenge In October 2016 and hasn't looked back Houser has now competed in figure body building and is currently 19 weeks out from her 2nd competition She weighs the same in all of the pictures. That's right 170lbs in her before and in her after pictures ... She is working out 5x a week and cardio 7 days a week and fuels her body the way it needs to for her, her goals and her workouts! Keep killing it girl Dont let the scale define you @ Fierce Fitness

Thank you @freakfitnessonline For the delicious recipe Southwest Turkey Burgers... INGREDIENTS 8 slices turkey bacon or turkey bacon with black pepper or applewood smoked bacon 1 1/3 pounds ground turkey breast 2 cloves garlic, finely chopped 1 large shallot or 1/4 red onion, finely chopped 2 tablespoons chopped fresh thyme leaves or 1 teaspoon dried thyme leaves 2 tablespoons chopped fresh cilantro leaves, optional - parsley may be substituted 1/2 small bell pepper, green, red or yellow, seeded and finely chopped 1 serrano or jalapeno pepper, seeded and finely chopped 2 teaspoons ground cumin 1 to 2 teaspoons cayenne hot sauce, several drops (recommended: Tabasco) 2 teaspoons grill seasoning blend (recommended: Montreal Steak Seasoning by McCormick) Vegetable oil or olive oil, for drizzling 1/2 pound deli sliced pepper jack cheese 4 crusty kaiser rolls split 1 cup sweet red pepper relish, found on condiment aisle - pepper jelly may be substituted Red leaf lettuce DIRECTIONS Chop your garlic and veggies. Cook bacon in a large nonstick skillet over medium high heat until crisp. Wipe excess grease from pan and return skillet to heat. While bacon cooks, combine turkey meat, garlic, shallot or onion, thyme, cilantro or parsley, bell pepper, serrano or jalapeno pepper, cumin, hot pepper sauce, grill seasoning or salt and pepper. Divide mixture into 4 equal mounds then form meat into patties. Drizzle patties with vegetable oil to coat. Cook in skillet over medium high heat for 5 to 6 minutes on each side. Place sliced cheese over the patties in the last 2 minutes of cooking, use 1 or 2 slices for each patty, as you like. Pile cooked cheeseburgers into buns. Spread sweet relish or jelly on bun tops and set red leaf lettuce into place, using the relish or jelly as glue. Top cheeseburgers with 2 slices of cooked, crisp bacon or turkey bacon and lettuce. Then serve with tortilla chips, and tossed salad. Enjoy!

These ladies killed it They did 5 rounds of this EMOM ... Air Bike Sit ups Rower Battle ropes Running Burpees/ push ups Who wants to join in on the next one Book your spot and come get sweaty Tuesdays & Thursdays @ 630pm

HAPPY CANADA DAY Enjoy & be safe everyone Hope to see you soon

If any of these belong to you PLEASE arrange a time to come pick them up Thank you Sarah, Tim & Fierce Fitness Staff

Running Burpees Box Jumps Slam balls Wall balls ... These ladies crushed it !!!! Next class Thursday night 630pm Who's in?

Studio will be OPEN today for anyone needing to pick up their personal belongings. OPEN from 10 till 2pm ENTER FROM CROSS STREET

CHICKEN PIZZA INGREDIENTS 6oz of Chicken Breast. Cut into 1/2 chunks ... 1 tbsp low sodium hot wing sauce 10oz of whole grain crust 1 large tomato or 2 small roma or plum 1 cup chopped spinach Your choice of cheese DIRECTIONS Preheat oven to 450F Toss chicken in 1 tbsp of hot sauce Place pizza crust on baking sheet and lay the tomato slices evenly over it to cover the crust Top evenly with chicken, then sprinkle cheese and spinach over everything Drizzle remaining sauce over top Cook pizza until crust is lightly crisped and topping are hot Roughly 8 to 10 minutes Approximate Macros Per serving 475 Calories 13G of Fat 35G of Carbohydrates 55G of Protein

We have alot of people's shoes at the studio, if you would like to come pick yours up, please set up a date and time. We hope everyone is staying Fit, healthy & Fierce Thank you ... Sarah, Tim & Fierce Fitness Staff

QUICK CURRY CHICKEN INGREDIENTS 1LB of Chicken Breast. Sliced into strips ... 1 tbsp of Coconut Oil 1 Onions Chopped 2 tbsp Ginger, finely chopped Salt to taste 2 tsp Ground Cumin 1 tsp Mustard seeds 2 tsp Chilli Flakes 3 Tomatoes, diced 1 can reduced fat Coconut Milk 1 cup Greek Yogurt DIRECTIONS Over medium heat add oil into large saucepan Add onions and cook until golden brown Then add ginger, cumin, mustard chili flakes and turmeric Cook spices until they begin to sizzle and pop Add tomatoes, coconut milk, greek yogurt and bring to simmer Add chicken and cook for about 10 minutes Serve with lime wedge and cilantro Approximate Macros Per serving 322 Calories 14G of Fat 10G of Carbohydrates 39G of Protein

Do you enjoy a nice iced coffee or ice capp? Try adding in a scoop of protein for a healthy benefit or try out at home... HEALTHY ICE CAPP... INGREDIENTS 1/8 cup of Hot Water 2 tbsp of Instant Coffee Stevia to taste 10-12 Ice Cubes 1/2cup of unsweetened and milk (Unsweetened vanilla or chocolate almond milk work great too) 1/2 tsp of vanilla extract 1 scoop of Vanilla or Chocolate Protein Powder Optional unsweetened cocoa powder, cinnamon, almond extract DIRECTIONS Mix hot water and instant coffee Combine the rest of the ingredients in blender and blend until smooth consistency is reached Pour into glass and enjoy For more healthy recipes be sure to like and follow our page #fiercefitness #trainingfreaks #dunnville #changinglives #transformations #eatclean #absaremadeinthekitchen #fitfromhome #icecapp

Gyms are still closed but we've been hard at work crushing our goals From running to weight lifting to online coaching and classes, meal plans, accountability and more we do it all Shedding time of KM runs and hitting PRs we are a force that can't be beat, we are FIERCE ... #fiercefitness #trainingfreaks #dunnville #changinglives #transformations #fit #fitfamily #fitness #fiercefamily #fitfromhome #sqautandsanatize #GEToutsideworkthosethighs #getfitwithFierce #whatsyourexscuse @ Fierce Fitness

Happy Fathers Day Happy Father's Day to all the hard working Dads out there Hope your day is filled with family, friends, love, laughter and doing everything you love to do ... For everything you do, this day's for YOU! #fiercefitness #trainingfreaks #dunnville #changinglives #transformations #HappyFathersDay

POT ROAST INGREDIENTS 3LB of Beef Chuck or Shoulder Roast... 2 tsp of Extra Virgin Olive Oil 2 Onions Chopped 4 cups of cut Carrots 4 Cloves of Garlic, minced 1 tsp Salt & Pepper T tbsp dried Thyme 2 two of dried Rosemary 1 cup of Beef Broth (low sodium) 1/4 cup of Red Wine DIRECTIONS Preheat oven to 350F Place large oven safe pot over medium-high heat Add roast and brown all sides Remove roast from pan and pour liquid out Add olive oil, onions and carrots Rub roast on all sides with garlic, salt, pepper, thyme and rosemary Cook until onions become translucent Return roast to pan adding beef broth and res wine Cover tightly and simmer for 5 minutes Place pot in oven and roast for 2 to 3 hours When cooked the roast should pull apart easily Serve with your choice of vegetables Approximate Macros Per serving 520 Calories 26G of Fat 14G of Carbohydrates 53G of Protein

HIIT Are you sick of the gyms being CLOSED ? Lacking motivation for your at home work outs??... Starting June 25th at 630pm @sarahburke_ladybeast will be offering HIIT classes and every Tuesday & Thursday at 630pm LIMITED SPACING SO DON'T WAIT BOOK NOW ! For more information on joining in on a class message on face book, DM or email [email protected] @ Fierce Fitness

Wishing this lady Beast a very happy birthday. Crystal is an amazing friend, mother, wife and TRX instructor! She loves her fitness and clean eating, Crystal struggled with a bad eating disorder and still struggles but know how important fueling her body is for her workouts and her day.... Crystal is a mother of 3 and now a grandma to her 1st grand daughter. Crystal loves her TRX clients and giving them a great sweaty time. If you haven't tried one of her TRX classes, make sure you do once we re Open Crystal thank you for being apart of our Fierce Family, for being dedicated to your health and fitness and for everything you do for everyone around. We hope today and every day is a Fierce one!

PESTO CHICKEN INGREDIENTS 1LB of Chicken tenders ... 1/4 cup grated parmesan 1tbsp of Olive Oil 1/4 cup of Pesto 1 tsp Chilli Powder 1/2 cup loosely packed fresh basil leaves 2 Scallions Slices 3 Lemons Juiced DIRECTIONS Place Chicken in a bowl Squeeze Lemon into juice Dress with 1/4 cup of Pesto and Lemon Juice Marinate in the fridge for 20 minutes or up to an hour Preheat grill to medium chest-high heat Chop basil and scallions, set aside Oil the grill and grill chicken until cooked through and no longer pink in the middle About 3 minutes per side Serve chicken with chili powder, chopped basil and scallions for garnish Approximate Macros Per serving 168 Calories 6G of Fat 3G of Carbohydrates 24G of Protein

Try this workout and tag us in all you at home workouts for your chance to WIN a personal training session. Just because you can't make it to the gym doesn't mean you have to miss out on your workouts * *... Adjust the reps if you have to * * Always stretch or warm up before getting started * * Try this Banded Leg Workout If you dont have a band do it without one with high volume, you will still feel it!! Side steps 15/side Air squats 20 Glute press 30 Clam lifts 15/side (Laying on your side, open your upper thigh) Seated Abductor 30 Donkey kicks 15/ side Fire hydrants 15/side Sumo jump squats 15 Boot strappers 20 Bear crawl 10 reps fwd, 10 reps back REST when you have to or switch up the exercises to make it work for you * * Stretch and cool down * * If you don't know what an exercise is DM, Message or Email [email protected] For a video demonstration * * Need accountability or motivation shoots a message and we will get you started with one of our coaches * * * Don't forget to tag us or share your at home workouts for others to do * *

HIIT with Houser

GRILLED MAHI MAHI INGREDIENTS 1LB of Mahi Mahi Fillets ... 1 1/2 tbsp of olive oil 1 Lemon squeezed 1/2 Lemon Sliced Salt & pepper 4 spring of thyme DIRECTIONS Squeeze Lemon into juice Coat Mahi Mahi Fillets with salt, pepper, olive oil, lemon juice and spring of thyme Let marinate for 15 minutes in the fridge Cook on grill over medium heat, 6 minutes per side Remove Fillets from the grill, squeeze remaining 1/2 Lemon on top and serve Approximate Macros Per serving 230 Calories 7G of Fat 1G of Carbohydrates 37G of Protein #fiercefitness #trainingfreaks #changinglives #transformation #absaremadeinthekitchen #cleaneating #mahimahi #fishfillets #yumyum #getinmytummy #trysomething new

BREAKFAST SCRAMBLE INGREDIENTS 3 Slices of Turkey Bacon ... 1 1/2 cups of Egg Whites 1/4 cup Tomato Diced 1/4 cup Red Onion 1/4 of an Avocado sliced tomato sliced DIRECTIONS In a skillet, cook bacon untill crispy and golden In a large bowl, combine egg whites, tomatoes, and onions Fry egg white mixture in frying pan Top with bacon crumbled and avocado slices (cheeses is optional) Approximate Macros Per serving 521 Calories 11G of Fat 20G of Carbohydrates 56G of Protein