Killerfit Performance Academy
5969 Baldwin Street South units 11-12-13 L1M 2J6 Whitby, ON, Canada

Day 52 - Stretch and Visualize Today I want you to stretch for 30 minutes. Somewhere quiet if you can so you can visualize. Today's Challenge... While you're stretching close your eyes and see yourself in your next stage of life. See yourself already accomplishing that goal you've set. See yourself hands raised crossing a finish line, pulling on that new team jersey or wearing you new bikini. See your victory first. Have a great day!

Mental health has taken its toll on our teens/young adults. If you’re between the ages of 16-25yrs you automatically qualify for our student discount. $35/mth for 24hr access 7 days a week. Come and get both physically and mentally stronger in our state of the art performance academy. Trent and I will be there 7am until 10pm EVERY SINGLE DAY to ensure proper form and that kids are not going to get hurt. *Don’t wait register now so you can secure a spot as soon as we enter Orange zone. **payment and key activation won’t initiate until Durham enters Orange zone.

Day 51 - Intervals Today we will try to step up the intensity. Intervals allow your body to feel added stress and make both positive endurance and energy system adaptations. Today's Challenge:... Choose your favorite endurance activity (running, cycling, snowshoeing etc) Warm up for 5 mins Increase speed/resistance for 3 mins Go back to warm up speed 3 mins Repeat 3 times beginner 4 times intermediate 5 times advanced Make sure you are near exhaustion at end of 3 mins of work. Cool down for 3-5 mins.

No rest for the wicked. These men are BADASS

Week 2 - Day 3 (Jan 10th) Strength and Stretch Sunday’s! Some people like to take Sunday's off, others think it's a great time to get quality work in. So today we compromise.... Challenge for today 5 ROUNDS of; 20 Push ups to side plank (alt) 30 second plank 40 alt reverse lunges knee to floor (20 each leg) 20 Squats with 2 pulses at the bottom 1 min wall sit with calf raises 20 tricep dips (using stairs) 20 sit ups 20 double leg drops REPEAT 4 MORE TIMES Stretch it out! 20 minutes of stretching with focus on hamstring, quads, hips, lower back and then whatever your trouble spot might be. Remember to hold each stretch for 60 secs minimum.

Day 50!!!! Its the start of week 8 and the final push for the challenge. Today's Challenge:... Circuit Training 45 seconds on....15 secs rest Squats Calf raises Push ups Crunches Jumping jacks One arm rows Hip thrusters Plank Lunges High knees Repeat 3 times

Week 2 - Day 6 Core and Flexibility The last two days have been difficult...especially on the legs. So today is an "active" rest day with core work and stretching. By staggering workouts we can rest needed muscles groups while keeping others working.... Today's Workout is in the comments.

Week 2- Day 2: Family activity Most great athletes come from a line of athletes or active families. Today’s challenge is one hour of an ACTIVE family activity. ... Tell us all about it so we can all learn from each other. Remember parents - Your child will follow your EXAMPLE not your advice.

Merry Fitness everyone

Week 2 - Day 5 POWER This is my favorite aspect of athleticism because it's the most fun to train and tells so much about potential.... For my fellow nerds Power = mass (weight) x acceleration x distance / time. So, moving weight over distance as fast as possible. Looking back at our building blocks, Power is the perfect combination of strength and speed. Today's Challenge: 10 Jump Squats 10 Clapping push ups 10 Jumping lunges Complete 4 times. Due to the difficulty of these exercises, if you need modifications please DM or comment with questions.

Week 2 - Day 1: Time to elevate our fitness and combine our building blocks! Cardio + Strength + Core! Today’s challenge you need to do 10 Burpees + 10 push ups + 1min plank with NO BREAK between the 3 exercises. Then rest (if needed) and give me 4 more rounds. Each set must be done without taking a break. You have all day to complete 5 rounds. ... *modification: 10 inch worms (walk hands to feet and back) push-ups and planks from your knees.

Seriously, fitting into your jeans should be the LAST of your concerns this Covid Christmas. Eat. Drink. Be MERRY

One of my favourite badass regulars. HOLY S$&T!!!!

Day 7: Speed Whether you're training for hockey, football, basketball, soccer or anything else, the great difference maker is speed. When athletes move from high school, to college, to the pros, you always hear that speed is the greatest change from one level to the next. If you can't keep up you won't move up. Only by adding speed drills to your fitness routine can take your game to the next level. Speed training improves your rate of force production, it makes your muscl...es fire faster! Today’s challenge. Pick any one of the explosive speed drills below and push yourself as hard as you can for 60 seconds.....complete 5 full rounds within 12hrs. fast feet High knees (*low impact modification, march on the spot raising knees as high and fast as you can Tuck jumps Step ups

During my workout this morning an old bootcamp song came on that made me burst into tears and start an impromptu dance party. I can’t even begin to express how much I miss my ladies and my athletes. This is by far the hardest thing we’ve ever had to endure. Unlike big box Corp gyms and franchises - we have no bailout plan. We are fighting with everything we’ve got to keep our doors open......those who know me know, I REFUSE to quit or give up on something or someone I love. KPA will survive this.....your support is appreciated

No shit . The Government has scared everyone into going to gyms and we’re all doing our part for the community by ordering take out food from our local restaurants. The LAST thing to worry about in 2020....is your jeans fitting too tight. Hang in there. We got this. Mental health is as important as physical health. Eat the takeout. Demolish the donuts. Watch the movies with your kids. In 2021 KPA WILL WHIP YOUR ASS BACK INTO SHAPE. Until then - stay safe and wear a f&$king mask!

This is literally breaking my heart...... Currently booking teams for the New Year. We are begging our community members to do their part to help curb the spread. You need to put others first.

Week 2 - Day 4. Mental Health Monday + Cardio Today we’re connecting the dots between depression and exercise. A simple change in hormones levels makes all the difference. ... See comment section for today’s cardio workout. Do each exercise for a full 60 seconds and then only rest 30 seconds between each exercise. I want 3 full rounds in the next 12 hrs.

What an awesome afternoon. Thanks to all who came out to show some love and give us a wave

Day 6 - Muscular Endurance Muscular endurance is one of the main building blocks in athletic performance. Combined with cardiovascular endurance, it creates a foundation on which future sports-specific training can build upon. For non-athletes working muscles and lungs together is a huge bonus. It can change your lifestyle dramatically. ... So, how long can your muscles last before they quit? Cardio measures how long your lungs hold up, muscular endurance is how long your muscles can last. For athletes, your muscles can’t quit before your lungs! That should be every athlete's goal! Your muscles must be able to handle anything your lungs can handle. Today's Workout - Stairs....with a twist! Choose the longest staircase you have, go up and down, then add 1 squat. On the second round add 2 squats...and so on. I want to hear some big numbers! To be fair, tell us how many stairs up as well (you'll get sick of that number).

KPA is a Sports Performance Training Facility in downtown BROOKLIN! KillerFit Performance Academy is conveniently located in The Baldwin Street plaza (Winchester and Baldwin) The philosophy behind the launch of KillerFit Performance Academy is centered around a holistic approach to Youth Sports based on Safety First. We built this idealistic performance/training model using a 3 tiered system. 1- Baseline concussion testing and functional movement screening to establish wher...Continue reading

We refuse to give up on our dream. We refuse to let this pandemic take us down. We need our Community to DO THEIR PART so that other independent locally owned businesses aren’t forced to close the door on their dreams either. WEAR A DAMN MASK!!!!!

Free Virtual Fitness Challenge kicks off Jan 1st 2021. Our annual 60 day challenge this year will be different then those of past years. This year we will be hosting a virtual challenge full of home based workouts, nutritional accountably and even a mental health component too! Also, unlike our other challenges, this year the entire family can participate should they wish. The daily challenges over the course of the 60 days will allow moms, dads, kids.....even grandparents to participate. Don’t be fooled - the perceived fittest person in your household doesn’t have an advantage over anyone else. This challenge was designed for ANYONE to join in on. Stay tuned....

This is the YEAR OF DEVELOPMENT......both on and off the ice DO NOT WAIT TO REGISTER YOUR ATHLETE FOR THIS INCREDIBLE ALL STAR PROGRAM Looking to push your athlete harder then they’ve ever been pushed to ensure their highest level of personal growth? We are thrilled to announce we are offering KPA ALL STAR PROGRAM!... Creating tomorrow’s fitness is the cornerstone of any great athlete and the best athletes start earlier and earlier. Let’s teach our young athletes lifestyle lessons that will last. The program will include 3 sessions per week. Speed / Agility / Flexibility- Speed and agility is the hallmark of athletic ability and is invaluable for adolescent athletes. These skills need to be trained to get better and our focus will create dramatic change. Flexibility, the most neglected aspect of fitness will also be heavily stressed to help prevent injury. Skills and drills to elevate your game and increase your stamina our speed Coordination and Reaction Drills classes are a must. Pure Strength - Strength training is a key pillar of any great athlete. For young athletes, learning proper lifting technique as well as body weight exercises provides a solid foundation for the future as well as late season stamina that leads to championships. These programs are designed to push your athletes harder then they’ve ever been pushed to take them to the next level of their game. RESULTS GUARANTEED! It is in everybody’s best interest to produce the finest athletes possible. KPA looks forward to being part of helping guide these young athletes as far as they are willing to take themselves. Classes offered Monday, Wednesday and Friday 4-5pm and 6-7pm.

Is COVID-19 real? Or Is it a Hoax? That’s up to you to decide. I don’t give a shit anymore. HOWEVER, by blatantly abandoning the rules outlined by our Government helps NO ONE. Do you think by not complying with social distancing, masks, or indoor gatherings that the Government will lift these restrictions?? Give your damn head a shake. This will only LENGTHEN the lockdown and make the restrictions far more severe (rumoured curfews might take effect) I’m the first to admit, I ...feel the Government let us all down - especially independent businesses and people with mental illness but.....the toothpaste has left the tube people!!. We simply can’t put it back so now more then ever - I’m BEGGING you to please just FNG LISTEN! Regardless of what side you’re on - the one thing we all agree on is we ALL WANT LIFE TO GO BACK TO NORMAL. So please, please, PLEASE JUST STAY HOME! See more

THIS THIS THIS!!!!!!!

Happy Halloween Everyone. Stay safe.

Thank you to all our local athletes for your continued support during this pandemic

This! Independent gyms should not be lumped into the same category as big box Corp gyms and franchises. The safety of our members is of the utmost importance to us. We have taken extra measures that go above and beyond the protocols outlined by the government to ensure our gym is a safest place to exercise in Durham. Your health is your best defence against Covid-19.

Your health is your best defence against Covid-19.

Covid 19 Pandemic: adults should get 150 minutes of exercise every week. ARE YOU??????

This is the YEAR OF DEVELOPMENT......both on and off the ice/field/court DO NOT WAIT TO REGISTER YOUR ATHLETE FOR THIS INCREDIBLE ALL STAR PROGRAM Looking to push your athlete harder then they’ve ever been pushed to ensure their highest level of personal growth? We are thrilled to announce we are offering KPA ALL STAR PROGRAM!... Creating tomorrow’s fitness is the cornerstone of any great athlete and the best athletes start earlier and earlier. Let’s teach our young athletes lifestyle lessons that will last. The program will include 3 sessions per week. Speed / Agility / Flexibility- Speed and agility is the hallmark of athletic ability and is invaluable for adolescent athletes. These skills need to be trained to get better and our focus will create dramatic change. Flexibility, the most neglected aspect of fitness will also be heavily stressed to help prevent injury. Skills and drills to elevate your game and increase your stamina our speed Coordination and Reaction Drills classes are a must. Pure Strength - Strength training is a key pillar of any great athlete. For young athletes, learning proper lifting technique as well as body weight exercises provides a solid foundation for the future as well as late season stamina that leads to championships. These programs are designed to push your athletes harder then they’ve ever been pushed to take them to the next level of their game. RESULTS GUARANTEED! It is in everybody’s best interest to produce the finest athletes possible. KPA looks forward to being part of helping guide these young athletes as far as they are willing to take themselves. Classes offered Monday, Wednesday and Friday 4-5pm and 6-7pm.

The commitment they’re making to better their game off the ice is whats going to make them an absolute force on the ice. Speed, agility, coordination and strength training are KPA’s key focuses for our All Star youth program athletes. Each athlete gets individual 1-on-1 training with a KPA coach. You can’t start them young enough. These programs are designed to push your athlete harder then they’ve ever been pushed to take them to the next level of their game. RESULTS GUARANTEED! It is in everybody’s best interest to produce the finest athletes possible. KPA looks forward to being part of helping guide these young athletes as far as they are willing to take themselves.

Especially Now. YOUR HEALTH IS YOUR BEST DEFENCE TO FIGHT COVID. Masks are required upon entry. Hands are required to be sanitized at the front entrance before entry. All equipment is spaced 6ft apart. All classes will have individual squared off 6ft sections with sterilized equipment pre-set up in each square. Each member gets a towel and spray bottle with medical grade sanitizer to wipe all equipment before/after use. MASKS ARE NOT REQUIRED when you are working out in your individual 6ft space. THIS IS THE SAFEST FACILITY IN TOWN!

Looking to push your athlete harder then they’ve ever been pushed to ensure their highest level of personal growth? We are thrilled to announce we are offering KPA ALL STAR PROGRAM! Creating tomorrow’s fitness is the cornerstone of any great athlete and the best athletes start earlier and earlier. Let’s teach our young athletes lifestyle lessons that will last. The program will include 3 sessions per week.... Speed / Agility / Flexibility- Speed and agility is the hallmark of athletic ability and is invaluable for adolescent athletes. These skills need to be trained to get better and our focus will create dramatic change. Flexibility, the most neglected aspect of fitness will also be heavily stressed to help prevent injury. Skills and drills to elevate your game and increase your stamina our speed Coordination and Reaction Drills classes are a must. Pure Strength - Strength training is a key pillar of any great athlete. For young athletes, learning proper lifting technique as well as body weight exercises provides a solid foundation for the future as well as late season stamina that leads to championships. These programs are designed to push your athletes harder then they’ve ever been pushed to take them to the next level of their game. RESULTS GUARANTEED! It is in everybody’s best interest to produce the finest athletes possible. KPA looks forward to being part of helping guide these young athletes as far as they are willing to take themselves. Classes offered Monday, Wednesday and Friday 4-5pm and 6-7pm.

Our gym is the SAFEST gym in Durham. All equipment is spaced 6ft apart. Masks are mandatory upon entry - as is sanitizing your hands. Masks must be worn when traveling from equipment to equipment but you can remove once you are in your own private 6ft section. All members scan in when entering so we are able to trace Covid should there be an outbreak we can contact everyone who entered the facility to let them know.