Integrity Fitness
8000 Hwy #27, Unit #1 L4H0A8 Woodbridge, ON, Canada

You get what you work for. . Transformations swipe left. .... All our dreams can come true, if we have the courage to pursue them - Walt Disney . When it comes to change, and we have heard it before, we need to start new actions and habits that will bring us outside of our comfort zone. When it comes to our health, we sometimes forget to take care of ourselves and fuel our bodies well. . We started TAKE ACTION 13 to help ladies take a step in the right direction and eat well, while training weekly. Our goal was to not have the ladies be perfect, but instead embrace their health while waiting for the world to open back up and become normal again. So many of us have prioritized health during this time. These ladies stepped forward through the adversity and some tough times to shine their light! So proud of all the ladies who gave it their all during the challenge. . This was truly a fabulous challenge and could not do it without the help of Allison Sherkin! . Allison took emails, calls, did two video coaching sessions and webinars plus, designed an awesome plan to follow! Thank you Allison! She will captaining the next challenge again. Check her out at @hostofhealth on Instgram! . With that said, we awarded the ladies these prizes. . PRIZES Top transformation wins: 1 st Place Danielle wins 4 free in-studio workouts plus, 3 Months Unlimited Virtual Workouts . 2 nd Place Sandra wins Apple Air Pods . 3 rd Place Rosey Wins a pair of dumbbells- 12lbs. . 4 th Place Anna wins 3 free virtual sessions . 5 th Place Ornella wins 3 free virtual sessions .

BEAST MODE ON. . 100 REP COUNTDOWN CIRCUIT. . . Can you do this? It is a fun and get super fit with this one.... . Start off with 100 reps of an exercise, in this case, core, bicycles. . 90 Reps- speed squats. . 80 Reps- scissor leg lifts . 70 Reps- Switch kicks per leg . 60 Reps- punching cross squats. . 50 Reps- lateral log toss. . 40 Reps- Plank Dips per side . 30 Reps - Kickbacks. . 20 Reps- sit-ups, slow on the way down. . 10 Reps - Burpees. . @sandramazz See more

Modified push-ups. . Push-ups are easily one of my favourite exercises. There are so many ways you can space them up and get more out of them. . By taking a simple movement like a push-up and adding different variables to it, you can always find new ways to challenge yourself..... . Week one - I added the medicine ball under my feet for a decline push-up. This will not only engaged my chest, but it also activated my core. . Week two- I used one medicine ball with my hands to activate my triceps, my chest and my core. . Week three - I used two medicine balls to activate and strengthen my core, my chest and my strength my shoulder stabilizers. (Rotator Cuff). . Week four- I combined all of the movements. Insane qnd challenging. But this worked my chest, my core, and strengthened my joints. . Tip- find new ways to challenge yourself and spice up your basic exercises. Try this with a new exercise that you want to spice up today. See more

Just working here at the east location and watching all the ladies crus their workouts with @kevindkn95 - decided not to think about what if or what now and , just enjoy the energy! Control what we can. Manage ourselves with what we can’t control. Happy Friday

TAKE BACK YOUR HEALTH AND LEAN OUT! Register in bio ... Have you been experiencing a lack of purpose in your training and nutrition? . Do you need accountability and a goal to get you started? . Would you like to lose up to 10 pounds of fat in the next 4 weeks? . In a holistic and healthy way...without silly diets, gimmicks or fads? . Here is the new 28-Day Take Action 13 Challenge ready for you to start on November 19, 2020. . The Take Action 13 benefits and services will include: . Integrity Fitness holistic meal plans that will last for 28-days,. This will include plant based options. Integrity Fitness Holistic and Plant Based recipes with grocery lists Weekly Accountability Zoom coaching with Paul on Fridays. (2) Nutritional Meal Plans & 16 virtual workouts Q&A Sessions with our expert holistic nutritionist Allison . PRIZES Top transformation wins: . 1st Place 24 free in-studio workouts OR 3 Months Free Virtual Unlimited workouts) . 2nd Place Apple Air Pods OR a three month membership to a Wine club (Amazingclubs.com) . 3rd Place A pair of dumbbells-your choice of 10, 12 or 15 lbs . Everybody can win! Lose 10lbs and win 2 free sessions

Tag your bad a** workout buddy. Get up and TAKE ACTION today!

Happy WORLD diabetes day. Some facts about Diabetes: . 422 million people in the world suffer from diabetes. . It is the 6th leading cause of death in the world. . Very few people know, there are TWO TYPES of diabetes. Most people assume that diabetes is TYPE 2 and it is caused form a poor diet. When many people learn that I have diabetes, I often see a look of shock on their face. The common reply is You have diabetes? I thought you ate so heathy. How did you get it. .... Diabetes is not always diet related and TYPE 1 is caused by failure of your pancreas. Simple put , without insulins & millions and millions of people worldwide would die. . As a type one diabetic I am blessed with science that keeps me alive and allows me to have a norm life while managing my diabetes. . I am blessed that I am still alive, healthy and strong. . I am blessed that my partner and family helps me and shares my up and downs. . I am blessed to have the a much easier time managing my disease with the advancement of technology. . I am blessed to know I have more knowledge and motivation to respect my body... not abuse it or take for granted how precious it is. . I live my life one injection at a time, 4-5x daily, almost 2000x a year. . Most importantly, thank you Doctor Fredrick Bantling. Your research has helped hundreds of millions of people , and it will help hundreds of millions more in the future. . Truth is - it is not easy, there are some super highs and super lows. I take better care of myself and never let the disease become stronger than me. I am wearing blue today as a symbol of my disease. Support the millions and millions of people suffering from diabetes disease through. www.diabetes.ca/donate