O2 Fuel Fitness Vaughan
7979 Weston Road, Unit B3 L4L 1A6 Woodbridge, ON, Canada

Anyone else praying to the gym God’s that we can open soon!? We miss our O2 Fuel fam so much and can’t wait to see everyone in person & from a distance of course (this photo was taken before the original lockdown, don’t worry). At the moment we still don’t have a clear date of when the government will allow us to reopen but you can bet we’ll be posting when it’s time to reunite! Tag your gym buddies below & tell ‘em how much you miss training together!

A special shout out to yet another incredible O2 Fuel Transformation with our client Gabriella! Her consistency to training and eating healthy has paid off! Gabriella came to us looking for a lean athletic body, not weight loss. Simply sweating will not get you the results you want. What you need is a program with the perfect combination of strength, cardio, accountability, and the appropriate sustainable eating plan.... Our program design at O2 Fuel combines all of those elements and our unique training system is what’s created thousands of transformations with everyday people just like you! ______________ Have YOU ever wanted to hire a personal trainer but couldn’t justify paying $75-$120 per session? DM us if this sounds like you! We can help you achieve BETTER results than personal training at a FRACTION of the cost!

You need to understand who you are to have a successful and healthy life. Absolutely everything you feel in life is dictated by your perspective. What's your perspective? It's every second you have experienced on this earth that has created who you are as a person and dictates how you think. If you are not healthy, successful or happy in life you must step outside yourself, your comfort zone and learn what behaviour you missed out on. It's not easy to do but the alternative... is settling and that's even tougher to do. Remember: Intimidation or lack of confidence to try new things to better yourself is not a reflection of who you are as a person but the learned behaviour up to this point in your life. So break that cycle. Lead instead of follow, improve instead of settling and believe instead of doubting yourself. The only "person" you are truly up against in life is the person in the mirror. The only "thing" you are truly scared of in life is the unknown.

Annnd we’re back in business! Just like last time, we’ve reopened with lots of safety measures in place to keep everyone safe! Fortunately for us, we already used a lot of these protocols before the closures happened which makes this a much easier transition for us! See you on the black turf soon

IT’S OUR 2 YEAR ANNIVERSARY here at O2 Fuel Fitness in Vaughan! Time flies when you love what you do! In just 2 years here we’ve transformed thousands of lives, met tons of new faces, created a community of positive & supportive individuals that feel like family, built a team of passionate elite-level coaches, & even launched OUR VERY OWN SUPPLEMENT LINE... We survived a global pandemic, being closed for almost half a year, and tons of other speed bumps along the way... but we couldn’t have done it without the support from people like YOU! Whether you’re a client, a past client, friend, family member, or even just a follower who supports us on social media... every little bit counts and it doesn’t go unnoticed! THANK YOU FOR 2 SUCCESSFUL YEARS! Many more milestones & celebrations to come!

Annnd we’re back in business! Just like last time, we’ve reopened with lots of safety measures in place to keep everyone safe! Fortunately for us, we already used a lot of these protocols before the closures happened which makes this a much easier transition for us! See you on the black turf soon

IT’S OUR 2 YEAR ANNIVERSARY here at O2 Fuel Fitness in Vaughan! Time flies when you love what you do! In just 2 years here we’ve transformed thousands of lives, met tons of new faces, created a community of positive & supportive individuals that feel like family, built a team of passionate elite-level coaches, & even launched OUR VERY OWN SUPPLEMENT LINE... We survived a global pandemic, being closed for almost half a year, and tons of other speed bumps along the way... but we couldn’t have done it without the support from people like YOU! Whether you’re a client, a past client, friend, family member, or even just a follower who supports us on social media... every little bit counts and it doesn’t go unnoticed! THANK YOU FOR 2 SUCCESSFUL YEARS! Many more milestones & celebrations to come!

Happy Thanksgiving Fuel Fam! Hopefully you got to spend some quality time with your loved ones over a delicious turkey dinner! Our team sure did! Funny enough, our O2 Fuel anniversary and Thanksgiving fall within the same week. This Thursday we celebrate TWO YEARS of being open in Vaughan! Despite it only feeling like 1/1.5 years due to COVID, we are still looking at all we have to be thankful for: Our community of awesome clients.... Our families. The food in our fridges. The awesome team of coaches & staff we have at O2. The ability to move our bodies and train. And last but not least our HEALTH, which is our WEALTH! Here’s some clips from when we were doing Reno’s and preparing to open back in 2018! This building was previously a rug store and we COMPLETELY transformed it into a state of the art training facility where we have the honour of changing lives every day

We are feeling extra Thankful this Thanksgiving here at O2 Fuel...but we are also feeling empathic towards our fellow business owners and gym owners in Toronto & Peel who have had to close for the next 28 days. Science shows that exercise boosts immune systems AND improves mental health which is desperately needed for all Canadians not only during this crisis of COVID -but especially as these colder months approach which have been known to decrease the mental health of our... citizens. It won’t be easy for a lot of small businesses to get through this a second time, so please make sure you’re supporting them as best as you can during this time! It goes much further than you think. We also want to take this time to kindly remind everyone that we have taken extreme precautions at our facility to ensure it is sanitary, safe, clean, and comfortable for everyone who walks through our doors. If you have any questions in regards to this, don’t hesitate to DM us!

We’d like to give a huge congratulations to our most recent MVP, Suzanne Allinson! @suzall1 has been crushing O2 Fuel training sessions since our very first month of being open in October of 2018 & has made such amazing progress since then! Even COVID didn’t slow her down; she was giving it her all during our Summertime Sweat Series & also participating in our Facebook Live at-home training sessions. Suzanne always comes in the door with a smile & ready to work hard. Not on...ly is she an amazing role model in the O2 community, but she is also a wonderful mother working hard to be healthy for her kids and living an active lifestyle. Thank you for being such a great member of our O2 Fuel Family, keep on crushing your sessions day in and day out and you will be unstopable!! Congratulations on a well deserved MVP for August. Don’t forget to congratulate her below Stay tuned for another MVP announcement coming soon @ Vaughan, Ontario

Good morning O2 crew! We wanted to start off your Tuesday morning by introducing you to this amazing woman, Lina! O2 Fuel would like congratulate her on her hard work and discipline paying off! She put on lean muscle & is feeling incredible after finally achieving her goal of losing 50 LBS in her fitness journey This lady is one of the nicest people we have had the pleasure of training and it’s truly unbelievable seeing the amount of confidence she has right now! Lina has truly adopted a healthy LIFESTYLE which she will carry for the rest of her life and instill in her daughter as she grows up

INTRODUCING: O2 FUEL’S EXCLUSIVE SUPPLEMENT LINE We’ve had SUCH a hard time keeping this to ourselves but we can finally spill the beans on our BIGGEST SECRET! The fitness studio you’ve come to know and as Vaughan’s trusted LIFESTYLE TRANSFORMATION SPECIALISTS are now offering a full range SUPPLEMENT LINE and our clients are getting exclusive early access to it!... You already know that O2 Fuel is THE BEST training program that provides a positive community, confidence, elite level training, accountability, & support..now it’s time to kick it up a notch & get to that NEXT LEVEL 6 PRODUCTS DROPPING NOW: WHEY ISOLATE PROTEIN BLEND in 3 flavours (Vanilla Bean, Chocolate Truffle, Birthday Cake) IGNITE PRE-WORKOUT in 3 flavours (White Freezie, Blue Raz, Lemonade) RECHARGE BCAA+ in same 3 flavours as above RAPID SHRED FAT BURNER MAX MUSCLE TESTOSTERONE BOOSTER SUPER DETOX VEGETABLE GREENS We are STOKED to finally make this dream a reality & to have yet another way of helping you achieve your fitness goals At the moment we are only launching exclusively to our amazing clients but stay tuned because our line will be available to the public shortly! WHICH ONE ARE YOU MOST EXCITED TO TRY!? COMMENT BELOW & YOU MIGHT GET LUCKY!

FROM DAD BOD RAD BOD When Jeff first walked into O2 Fuel, he felt defeated and lacked confidence. Fast forward after a few months of being in the program and Jeff was a completely NEW MAN with the confidence to take on the world, be a role model for his kids, and a better husband! How do we get our clients such incredible transformations?... Separating strength training and cardio conditioning will give you the lean, sexy body, and confidence you are looking for. At O2 Fuel we separate cardio conditioning sessions and strength sessions so that the focus is just on one or the other. This is much more effective than combining the two together on a regular basis like most bootcamps or workout classes typically do. Combining cardio and strength sessions in one can become counterproductive for two reasons: 1You pre-fatigue your muscles resulting in choosing weights that are not challenging enough & don’t provide your muscles with enough resistance to be stimulated. 2There is a higher risk of injury which prevents you from getting the results you want and hinders your progress. It’s not just about working out.. it’s about training the RIGHT way for your goals. Our clients get such amazing transformations because we intentionally avoid training in a way that gives the skinny fat look and our goal is always to create a lean, athletic, look that both LOOKS and FEELS healthy!!!!! #O2FuelsMe #FunctionalTraining #VaughanTrainers

It's been quite a few months since we had the whole crew together so we thought, what a perfect way to kick off our re-opening week with an MVP announcement! For the month of June, we were still in the middle of the pandemic, although we weren't able to train together in our "happy place", we had a solid crew tuning into the live workouts everyday. Among those members is our June MVP, Cristalyne Gulati! Cristalyne & her husband, Ankit, have been members of O2 since January 2...019 and after they joined they never looked back! They joined our 6 Week Challenge and their results were jaw dropping! The amount of effort put into meal prepping, making it to all the training sessions, & putting in extra work on the side really paid off. The dedication to what needs to be done is out of this world with Cristalyne which lead her to winning last summers 10 Week Challenge! (be sure to peep through our old posts to see her transformation picture!). When she is on the turf, in the zone, she always puts in 100% and will never give up & always up for accepting a challenge. If you are stuck on what to eat for dinner, or just want to try some vegan/vegetarian options you've never tried before, she’s your go-to girl! It’s so heartwarming to have someone like Cristalyne in our O2 family. Things would not be the same if you didn't walk through our doors and start talking about CAKE! Congratulations Cristalyne, on MVP for June! We can't wait to see where the rest of 2020 takes you on our fitness journey! #MVP #O2FUELSME #O2FUEL @ Vaughan, Ontario

WELCOME BACK & THANK YOU to our amazing clients who made this first week back incredibly refreshing! We’re so happy to finally see so many of the faces we missed on the training floor! We missed everyone like crazy and the last 3 days of training you guys felt just like old times! And by old times, we mean just 4.5 months ago.. It feels like forever because we’re so used to training & seeing the same faces almost everyday! Did you come in this week? Did you feel safe with all the new measures we’ve taken? If so, let us know how it’s going so far in the comments below

Meet Coach Jess! She’s been running our outdoor program (Summertime Sweat Series) these last few weeks so we thought we would introduce her for those who haven’t had the pleasure of meeting her yet! If you know Jess or have been trained by her, you know that this picture pretty much sums her up! Here’s some fun facts about her: She LOVES dogs and refers to her furbaby at home as her fur nephew. She will pet any dog that comes her way including this guy in the pic who w...as loving alll the attention. She loves repping O2 Fuel and although she looks sweet (& she totally is), she definitely fits the tough love training style we have here. She gives you all the positivity and love, but she’ll always push you because she knows what you’re capable of! She loves nature and being outside, so she was stoked about doing the new outdoor sessions! In her spare time you can almost always count on her being outside on her bike, walking a trail, or chilling in her backyard getting fresh air. She loves her coffee, like... LOOOVES. Peep the huge Yeti cup pictured in her hand. You know what’s in it She will pick sweet over savoury any day and we’re pretty sure she will do just about anything if you bribe her with candy. She’s one of the most positive and uplifting people you’ll ever meet! Coming from a small town, she has this energy that makes you feel super comfortable as if you’ve known her forever. That’s why we love having her here! *We’re going to post more about our other team members soon so you guys can get to know us even more! Stay tuned!

Yesterday was bittersweet -we finished our last COVID online training session! The good news is that WE ARE OPENING this coming Monday, July 27th at 5am!!!! It has been a long 4.5 months and we cannot wait to have all of our clients, coaches, & staff team back here on our freshly cleaned turf! If you are a client, please ensure you are reading all the email updates regarding new protocols and other changes at O2 Fuel. We are doing our best to keep our clients and team safe... -thankfully our facility is already set up for a smooth transition post pandemic! WHO’S EXCITED!?

Hey o2 Fuel Team. Today I wanted to post about an inspirational lady that felt defeated and thought it was too late for her to reclaim a healthy lifestyle. Well I’m here to tell you that if you commit to daily exercise and consistent good eating truly remarkable things are possible. In the picture below is Lisa from our O2 Fuel Sarnia location.... Lisa lost 125 lbs in just under a year. Was 267 Now 142!! Here she is holding up her jeans before O2 Fuel! Congrats again Lisa Perry-Hornblower.

HAPPY MONDAY & Happy Day 1 of June! It’s your coaches here at O2 Fuel & we have a question for you . We want to know.. HOW MANY MONDAYS HAVE COME & GONE since you said I’ll start next week? . Think about that! We know there’s a lot of you reading this who have told yourself you’ll start next Monday multiple times during this isolation & haven’t taken action yet.... . Gyms in other provinces are starting to open, that means we probably aren’t too far away from being next on the open list (we predict July 1st but don’t quote us..wouldn’t that be the best Canada Day gift?) . How will you FEEL when you come back? Will you feel proud that you still did what you could from home? Or will you feel like you’re starting over? . It’s MONDAY and the first day of a NEW MONTH !!!!! There’s no better time than the present. If you have been telling yourself you’ll start next week or next Monday, this is your TOUGH LOVE WAKE UP CALL to remind you that winners don’t procrastinate their health, their progress, or their goals. . That doesn’t mean that you’re not a winner if you’ve been off your routine. Winners are still real people who have ups & downs -but winners jump back on track, take action, & take accountability for their ups & downs. Winners don’t rewind, they move forward! If you’re a winner comment below with an ACTION STEP you’re going to take this month to get you closer to your goals! . P.S TONIGHT AT 7pm we are going LIVE announcing our MVP OF THE MONTH FOR MAY!! So so excited for this one!!! See more

Poll time: did Coach Kev get a bucket of water dumped on him OR is this the aftermath of a killer Live session?

Friday Free Flow We touched a lot on rest, recovery, & overtraining this week! Here are some activities you can do on your rest days to help you recover from your training sessions & so that you don’t feel as though you did nothing that day: Yoga Meditation Walk & listen to music or a podcast at the same time if you’re solo Stretching... Dance to your fave music for 15 mins in the morning to get that mood right Get a massage Netflix & chill: because sometimes doing nothing is the most productive thing you can do! Remember just because you take time to rest does NOT mean you’re regressing. In fact, rest & recovery is mandatory to progress in your fitness journey! To learn more, watch the replay on Instagram @o2fuelvaughan of our Train Smarter, Not Harder LIVE Wellness Wednesday episode on IGTV

FINALLY! INTRODUCING our LIMITED EDITION outdoor training program: THE SUMMERTIME SWEAT SERIES 20% of sales will be DONATED to North York Harvest Food Bank as this pandemic has impacted our most vulnerable people in the community & we want to give back together!... It’s been 4 long months of solo at home training, struggling to stay motivated, & missing that AMAZING feeling of accountability & support when you get to train with a GROUP and a COACH! We’re so extremely excited to provide an opportunity for coaches to start working again after months of being laid off. This is what we are passionate about & our coaches have truly missed it! Now that we’ve been given the green light to move forward w small group outdoor sessions after weeks of making phone calls to get permission, we finally MADE IT HAPPEN & created this brand new limited edition program sure to make you sweat, give you that community bond & in person accountability!! Get in killer shape and support a GREAT CAUSE! Each session is ONE HOUR of challenges made up of Speed, Agility & Quickness (some may call it cardio, but we're training adults to feel like functional life athletes, so let's be real) w a combo of strength & resistance training to give you that exhilarating confidence boost that O2 Fuel has become known to provide you with! Swipe to 2nd & 3rd pic for PRICING and the SCHEDULE (depending on demand we will add sessions because we miss you like crazy & want to accommodate anyone who has the drive to get healthier!) The next COVID phase is not written in stone & although gyms don’t have an official reopen date, the good news is GROUPS OF 10 CAN TRAIN TOGETHER! Each session is limited to 9 clients plus 1 coach. REGISTER: Current clients can register via the Zen Planner app under purchases. Non members please DM for registration!

Throwback to doing SAQ with hurdles instead of at home in our living rooms. We’re starting to see a light at the end of the tunnel now that other businesses are starting to open up . We’ve been busy planning out how we will incorporate new protocols for health and safety. Previously we had a lot of these protocols in place already.. but now we will be cracking down even more to ensure the safety of our clients and our coaches! . DON’T FORGET we are launching our Wellness Wednesdays tonight LIVE here on IG @ 7:30pmEach Wednesday we will have a different topic/focus and sometimes we will bring a guest on. You can ask us your questions & have them answered LIVE!!!! Tune in tonight for the launch where we will focus on the 3 PITFALLS CAUSED BY ISOLATION!

It’s like our facility was already MADE for PHYSICAL DISTANCING! We couldn’t be more ready to reopen SAFELY with all of our new features & procedures to give our members the healthiest gym environment & most comfortable training experience (aside from the burpees, that is)! This week, after a deep disinfection of the turf, we installed these lines on the floor to create a designated training zone for EACH individual client! Every zone is equipped with their very own PERS...ONAL station which includes a squat rack, Olympic bar, bench, TRX, stability ball, BOSU, plates, resistance bands, agility hurdles, and everything else you’ll need during the training session. Look at how generous the training zones are in size, they are not small and they are definitely not crammed. You could literally run little laps in it if you wanted Or lateral shuffle... or high knees.. or any of the other drills we know you miss dearly! SWIPE to the next pic to read what one of our members said about the new safety measures we’ve taken. Coming from a public health grad, we feel honoured & happy to get this feedback! @ Woodbridge, Ontario

Here’s how O2 Fuel will make the proper adjustments to the floor plan to accommodate training during Covid -19 (when it’s safe to reopen). Each member will have their own private workout space complete with their very own squat rack, weights (both dumbbells and plates) Bosus, resistance bands, Trx, stability balls, hurdles and penalty box drill square. There will be ample distancing between not only each member but also coaches. Both strength days and cardio days will be isol...ated to the areas labeled in the image personal training space Coaches will have their own specific lane way as pictured in the image. This is just the floor plan adjustments. O2 Fuel is set up perfectly for this type of individual group training because of our system. We will also be making many other modifications in regards to intense cleaning during and after sessions as well as monitoring people as they attend the facility. More insight to come on how we will be ready for the opening!

Happy Friday! Just wanted to give a little update and show you guys what we’ve been up to! This morning we had Facility Plus come in to do some decontamination and help us prepare for the reopening. We still don’t have an official date for opening as of yet -we are waiting on Mr. Ford to give us the green light and approve of the TENTATIVE dates that have been presented. Once we have an official date we will let you guys know immediately! We are potentially looking at July 15 but we are crossing our fingers tight until we know for sure! COMMENT BELOW IF YOU’RE READY TO TRAIN AGAIN!

It’s been almost 7 weeks since we went on lockdown and we are missing our clients, the sessions, and the ENERGY of our little community! Who else is going to be PUMPED when we’re allowed to open our doors safely again!? Raise your hand#o2FuelsMe

We had the opportunity to chat with Dr. Blake Pearson about how to boost your immune system, ways to stay active in isolation, getting better sleep, and the facts about COVID-19. Be sure to check it out!

Now is not the time to sit idle. Now is not the time to give up on your goals. Now is not the time to go backwards and let all the hard work you’ve put in so far go down the drain. It’s time to reset. It’s time to lose all excuses and make it happen. Time to put in 100% effort and intensity. Time to get serious and focus in on what you truly want! Time is usually the number one excuse for why people think they cannot achieve their goals. It takes time to do training ses...sions, time to meal prep, time to plan your schedule, time to grocery shop..... Most likely you have extra time on your hands right now with this pandemic. So what’s holding you back now??? Message us and we can help you get this fitness journey started once and for all. We know time is not setting you back anymore #AtHomeTraining #NoGymNoProblem #O2FuelsMe #NutritionalCoaching #AccountabilityCoach #GoalSetting #OnlineFitnessCoach

DEAR CLIENTS It’s been a very hard week not seeing our members -we truly are a big family and O2 Fuel is a second home to many of our awesome clients. We always say that it’s extremely hard to find a group of supportive, like minded individuals, who are trying to work towards one common goal -but that is exactly what O2 Fuel is. It’s also difficult to find a place where you can go solely just to focus on YOU without distractions. For most people, work and home is not that... place. We are proud that we’ve become that happy place for many of you and it truly makes us sad that we can’t be open for you right now. . That 45 minutes of sweating it out and being challenged together is the best part of not only your day, but ours as well! Making a difference in your life gives us more purpose & fulfillment than you probably realize. So..although many of you express that the O2 team is a mandatory part of your life, WE need YOU guys just as much!!! Keep in mind that most of us coaches & O2 staff see you guys and spend more time with you than our immediate family as we see you nearly everyday! So this shutdown totally feels like a big part of our routine is missing . Technically nobody has forced us to stop our services, but it was the socially responsible thing to do and we want you to know it was not easy for us to close our doors last Monday. We know we did the right thing to keep all of our loved ones safe and yours too!!! Cheers to the other businesses who are doing their part as it is not easy. Thank you for all the support and encouraging emails/messages during this pandemic. You guys are truly the best clients we could ask for. . Just wanted to say we miss and love you all and we will be back on the training floor as soon as it’s safe! For now, keep on joining us for the Facebook Live at-home training sessions! See more

Have you tried a Sunday Stretch & Release session yet? We recently added these into our program so that our clients can be pampered a little bit extra! There is no additional fee for the Stretch & Release sessions, we’ve included it in ALL memberships because we truly believe in the importance of recovery, mobility, injury prevention, stretching, and stress release. . Although it’s a much slower pace than our regular intense programming, it’s a mandatory piece of the fitness pie! (If all you heard was pie, message us because we have a program for that too) . Thank you to @yogawithatwistbychar for waking our bodies up with this feel-good flow! It was much needed after the time change throwing us all off

As children we had dreams and the possibilities were endless. As parents we want this for our children. My question to you is: why do we limit ourselves as adults. These are the best years of our lives. We will never be younger then we are today. It’s a choice to be fit, happy and positive. For those who are embracing this, good on you. For those still on the fence. Take the leap. A quote I live by. Jump off the cliff and grow wings on the way down Choose to live not just exist..

Best Times to Eat Carbs for Optimum Results 1. A GREAT time to eat carbs is in the morning. Each morning, your metabolic rate is higher and your insulin sensitivity is peaking naturally. Plus you’ve fasted all night, so there’s room in the tank to store more carbs.... 2. A BETTER time is 3 to 4 hours before exercise. This will provide sustained energy to prevent muscle loss. It also prevents the carbs from spilling over since you’re using them as an energy source as well as for replenishing depleted glycogen from the workout. 3. The BEST time is post workout. Your muscles are like a sponge that have been rung dry and want to soak up extra nutrients -especially carbohydrates. This meal should contain your largest carb serving for the day. Just make sure you have at least 20g of protein with it.

ITEMS TO PURCHASE Now that you have made some room in your fridge and pantry it’s time to stock up on the foods you will need over the course of your body transformation. 1. Colorful vegetables: Vegetables, including peppers, green and yellow beans, yams, broccoli, radishes, greens, beets, carrots, and many more, are great tasting and great for you. These foods are rich in nutrients and fibre and low in calories. They also contain many cancer-fighting properties....Continue reading

12 things you SHOULD NOT have in your kitchen! 1. Packaged foods: Such as chips, cookies, crackers, boxed cereals, candy, sweets and other refined foods. Even if it says healthy or low fat on the box throw it out. These foods contain trans fats, refined flour, and sugar and offer little or no nutrient value.... 2. Processed cheese products: Highly pro- cessed and full of artificial food dyes, taste enhancers, saturated fat, and partially hydro- genated oils, these products are fake foods and have little nutrient value. 3. Refined beverages: Including diet soda, fruit juices, milk, soy milk and any sweetened milk alter- native including sweetened hemp or almond milk. These sugar-filled beverages are the worst choice you can make when it comes to selecting a bever- age. They are full of caffeine, artificial flavors, pre- servatives, and sugar. They spike your blood sugar, sharply increase your acidity, add empty calories to your diet, and accelerate the aging process. 4. Cured meats, sausages, luncheon meats, hot dogs: These meats are a poor protein source and contain nitrites, preservatives, satu- rated fats, and sodium. Need I say more? 5. Ice cream and frozen desserts: The com- bination of sugar and fat makes these two of the worst foods you can consume when you are trying to lose body fat. 6. Commercial white breads and packaged baked goods: These products are made with refined flour and sugar, which will spike blood sugar levels. They also have little nutrient con- tent, making them a very poor choice. 7. Commercial breakfast cereals: Boxed ce- reals usually contain partially hydrogenated oil, refined flour, and sugars. They are also loaded with artificial food dyes and preservatives. 8. Margarine, lard, and shortening: These are hydrogenated oils or trans fats. Once eaten, they destroy nutrients and increase toxicity. They also raise bad cholesterol (LDL) levels and contribute to heart disease. 9. Processed cheese products: Highly pro- cessed and full of artificial food dyes, taste enhancers, saturated fat, and partially hydro- genated oils, these products are fake foods and have little nutrient value. 10. Fried fast foods: All fried fast foods are way too high in calories and contain high levels of trans fats with no nutrients whatsoever. 11. Candy and candy bars: These snacks are full of refined sugars, which will increase blood sugar levels. Chronically elevated blood sugar lev- els contribute to obesity, hormone imbalances, and diabetes as well as a host of other problems. 12. Left over’s: This isn’t the time to be wor- rying about saving a buck or two by eating last night’s pizza for lunch. Do yourself a favour and THROW IT OUT.

A new drill we threw in for the last SAQ session! Anyone else feel like their inner fighter was being released during this drill!? . Who’s coming to tomorrow’s SAQ session to burn off all the long weekend goodies?

HAPPY FAMILY DAY FUEL FAM!!! Today is a day to not only celebrate your relatives and immediate family.. but to celebrate the love shared with your extended family! Among the amazing transformations that we have the honour of being part of here at O2, one thing we are even more proud of is having such a tight knit community! We truly are a big happy family all working towards a common goal: bettering ourselves. Just ask any of our clients and they will tell you the same! . Thank you all for making our family grow and always showing us love and support Can’t wait for many more memories to come!!! #NotYourRegularGym #O2FuelsMe #SecondFamily @ O2 Fuel Fitness Vaughan

Losing fat is a game between you and the outside world. Everyone, from family to friends to co-workers to restaurant owners to TV advertisers are conspiring against you to make you eat more and exercise less. Like it or not, it’s true. Remember, misery loves company. People that have 0 self restraint will try to bring you down with them to rationalize their lack of self discipline. It’s funny how most people in your life are happier when you are well fed, full and flat on the... couch. So what’s the solution? You must always know your options. You must have Plans A, B, C, and D. You must be prepared to counter-attack. When they say pizza, you say stir-fry. When they say take-out, you say, I’ve already prepared my lunch. When they say, Happy Hour, you say, Workout first. Short term pain from discipline results in long-term gains and progress. On the other hand, long-term pain comes from lacking short-term discipline. Life’s easy when you live it the hard way...and hard if you try to live it the easy way. - Kekich Credo Surround yourself with people who are fitter and healthier than you. One way to do that is to be part of a proven program and supportive community and get the social support you’ve always needed to succeed. Having accountability to others = SUCCESS! Put a little urgency in your life. From my experience, I believe that most people sell themselves short. I even do this to myself. There are few people in the world that are doing all they are capable of doing to achieve great results and happiness. So here’s what you need to do. Dedicate yourself to getting better every day. This is a lifelong project. Keep going. Keep adding value. Keep learning. Keep connecting with other good people. The breakthroughs will come. Take 1 meal and 1 day at a time, Boils down to a string of small triumphs. Stay strong!

Today was the launch of our SUNDAY STRETCH & RELEASE program!!!! . We had so much fun today with @yogawithatwistbychar learning some new stretches and tips from this positive vibe lady! . A big thanks to the two groups who came out to loosen up, alleviate some soreness, and spent their Sunday with us! If you missed out, don’t worry! There’s always next Sunday at either 9:15am or 10:15am. See you there! @ Vaughan, Ontario

Coach Jessica Colbourne practicing what she preaches . #O2FuelsMe #O2FuelFitness #VaughanFitness #TorontoGroupFitness

A little bit of spice from yesterday’s session ... too soon? . SIDE PLANK TIPS No matter what version you choose (on the floor, TRX, BOSU, stability ball, etc): 1The shoulder must stay stacked directly above the elbow in a vertical line to protect the joints.... 2Your body stays in one straight line so that shoulders, hips, knees, ankles are aligned. 3The key to ensure the core is engaged is to keep the hips HIGH and never let them drop towards the floor. 4Don’t forget to engage the glutes as they are also part of your core and squeezing them will eliminate using your low back and prevent injury! . Want more training and nutrition tips? Be sure to hit the follow button! Book a 6 WEEK CHALLENGE consultation by clicking the link below https://o2fuelvaughan.com/transformation-challenge-vaughan-

Bromances who train together, stay together . No but seriously.. our community here is what keeps the energy flowing, the motivation high, and gets our clients coming back multiple times per week for more training and more results! . Knowing that the rest of your co-Fuelers are expecting you to be there, you feel held accountable to showing up. We DO notice when you’re not here and so will your fellow members... . Community and accountability is a GAME CHANGER when it comes to maintaining this lifestyle! Don’t believe us? Come and see for yourself. . Click the link in our bio to schedule a consult See more

We had the best day learning from the one and only @yogawithatwistbychar !!!! This course was the perfect way to brainstorm how we can incorporate a unique style of mobility, stretching, and cool down recovery drills into our programming @o2fuelvaughan Using the @lebertfitness Equalizers really enhances the whole experience both as a trainer and for the clients #LebertFitness #O2FuelsMe #MobilityTraining

All the 2019 MVP’s of the month looking DARN good at the holiday gala with their customized O2 Fuel jerseys!!!! . We hope this jersey is hung up in your home with pride and serves as a reminder that you can do anything you put your mind to. The only limits you have are the ones that YOU create! . It’s almost time to announce our very first MVP of the month for the year 2020! Who do you think should be January’s MVP? Tell us below... . Jerseys made by @prestige.promo See more

As 2020 is underway and we look back on 2019, we have so many wonderful MVPs to congratulate - including our MVP for December 2019 which we announced at our Holiday Gala! If you were there, this won't be a surprise, so without further ado, CONGRATULATIONS JADE WYCOCO!! ___ Jade has been with us since February 2019 and has been such a positive influence in our community. I don't think the evening session would be the same without her contagious dancing skills on the turf! N...o doubt that her results speak for themselves, Jade always gives it 110% no matter what kind of day it is! If you've had the pleasure of working out beside this powerful woman, you probably know what we're talking about! Keep on being an inspiration to your family, kids, & friends, Jade - you're one of a kind! ___ CLICK BELOW TO BOOK A CONSULT https://l.instagram.com/

#ThrowBackThursday featuring your coach @lexusgould killing it with one of her favourite drills!!! This video was taken almost a year ago but it was only appropriate for today’s throwback because we’re doing this EXACT drill for today’s SAQ session! Let’s see how fast you can move your feet today!!!!

When it gets hard and you think about giving up, tell yourself this: this is tough, but I’m tougher. It’s only as tough as you allow yourself to believe -control your thoughts and you can conquer the world @ O2 Fuel Fitness Vaughan

More awards!!!This is Anna Donato: one of the HAPPIEST, smiley, positive people you’ll ever come across! You can’t help but feel happy when you get to train in the same session as her. ____ Anna was awarded the first ever O2 Fuel AED award at our holiday gala which is the award given to the client who busts their butt so hard that we’re worried we may need to use the defibrillator on them ___ We couldn’t think of a better person than Anna for this award because wow, does s...he ever HUSTLE!!!! On SAQ days you can barely see her feet because she’s moving so fast and she never slows down ____ Congrats again Anna! Keep being an inspiration to your peers and motivating them to go faster, go harder, and get stronger ! #O2FuelsMe #LifestyleTransformation See more

Training to be a functional badass at life...looking good is just a by-product! ____ Jessica Colbourne has been through quite the health and fitness journey over the years. When you first meet her today, you’d never guess that she’s struggled with her weight or confidence in the past. But she’s dealt with the same challenges that most people face throughout life: from the freshmen 15, to feeling too bulky, to emotional eating (candy is her vice of choice), to training mult...iple different ways and not seeing the results she wanted. ____ Doing the O2 Fuel sessions for just over a year has given her the athletic and functional body she’s been aiming for and the confidence to love how she feels, looks, and moves. ____ SWIPE to see the OLD Jess DM us to get one of our 6 Week contest spots and win $500 for getting in the best shape of your life @ Vaughan, Ontario See more

O2 Fuel history being made today with our first ever 5 am session! Our first session of the day used to start at 5:15 am. We took a poll and asked our early risers if they would prefer to start a bit earlier and get a bit of extra stretching & training in OR keep it at 5:15 am and sleep in a couple extra minutes . To our surprise, 99% of them voted to come in earlier! ____ Before O2 Fuel, most of these guys never used to wake up in the morning to workout at all let alone ask for a 5am session! Now THAT’S how you know someone has truly made a lifestyle change #O2FuelsMe #RiseAndGrind #Vaughan

We recently had the honour of awarding two very deserving clients a prize of $500 at our Holiday Gala for winning the 6 Week Challenge Contest! We were ecstatic to announce the Male 6 Week Contest winner and present his results at the holiday gala in front of 200 of his fellow O2 Fuelers! A big congratulations goes out to Ian Schwey for all of his discipline, positive outlook, and infectious work ethic! He was determined to win this title from the moment he started the c...hallenge on day 1 and as you can see, it’s safe to say he earned it! ____ Don’t forget to congratulate Ian below He has been a member of O2 Fuel for all of 2019 and we can’t wait to see what else he achieves in 2020! ____ Want to be the next transformation? Changing lives is what we do. We have thousands more clients just like Ian who have committed to our program and transformed from the inside out. ____ NEXT 6 WEEK CHALLENGE STARTS NOW!You can start any day in January but you must register before spots are filled up. DM TO BOOK YOUR FREE CONSULT #VaughanWoodbridge #LifestyleTransformation #TransformationSpecialists See more

COMMUNITY SUPPORT: One of the many benefits of group training! Everyone knows that making the choice to live a healthy lifestyle isn’t easy. In fact, nothing worth having comes easy. BUT.. when you have the support of a community full of others who are also trying to become better everyday, it definitely makes it more fun ____ Never exercised before or participated in group fitness? Don’t worry.. you do not need to have any experience before joining. We teach you e...verything you need to know & we promise you won’t be the only newbie _____ Our 6 Week Contest starts this month and it’s the perfect time to grab a friend and do this together Tag someone you want to workout with below See more

We had the honour of awarding some very deserving people who kicked butt in our most recent 6 Week Contest while we celebrated at our first ever O2 Fuel Holiday Gala! Congratulations to the female contest winner Karen Bradley who CRUSHED this 6 Week contest, stayed committed, showed discipline, and hustled her butt off every morning bright and early! She was awarded not only the title of the Female 6 Week Winner, but also $500 just in time for holiday shopping ____ Don’...t forget to congratulate her below! How awesome does she look! _____ STAY tuned for the progress photos of our Male 6 Week Contest winner! Another 6 Week Contest coming SOON to kick off the new year! ____ Will you be part of these transformations? DM us to book your consultation and see if you’re the right fit Karen Bradley See more

6 types of people to surround yourself with in 2020: The positive The inspired The motivated... The open minded The passionate The grateful You are and will be who you surround yourself with. Wishing everyone all the best in 2020!

Another challenging Weekend Warrior in the books Just in time for the holidays! How did you guys like today’s session? Let us know below #O2FuelsMe #PowerCouple

O2 FUEL MVP 2019 MATTHEW REXFORD ____ It was an honour to award @rexfordmatthew with the belt that many MVP’s have had their hands on this year.. Matthew took this bad boy home for good after his fellow O2 Fuelers voted for him amongst 11 other MVP’s! ____ O2 Fuel is extremely proud of you Matt! The many obstacles you’ve overcome to make such a drastic lifestyle change is both inspiring and encouraging. From being a single Dad to getting into the habit of meal prepping t...o quitting smoking to showing up to every training session and giving it your 100%....none of your efforts have gone unnoticed. ____ We hope that when you look at this belt it always reminds you of how far you’ve come, how much you’ve gone through to get here, how hard you’ve worked, and how capable you are of doing anything you set your mind to! ____ To all of our clients and anyone else reading this, don’t ever settle for less than what you deserve. Your health and happiness are non-negotiable. Let this be your inspiration for 2020 and let’s GET ITTTT!!!!! @ Toronto, Ontario See more

Looking to join a team of fun, positive, and energetic people!? We are currently hiring for TWO positions. SWIPE through the carousel to see descriptions of the two positions available Do these descriptions sound like you? Email your resume and a brief description of yourself to [email protected] (ensure that’s a LETTER o, not a zero) @ Vaughan, Ontario

Do you ever find yourself wandering around the gym not knowing what exercises to do next or confused about the proper way to do a particular exercise? That’s how the majority of people who go to big box gyms explain their workout routine. At O2 Fuel, you never have to worry about either of those things. All you have to do is show up and your coaches will tell you what exercises to do, how many reps to do/for how long, how much rest to take between sets, explain proper form to prevent injury, and give modifications customized to each client. Here’s our coach @lexusgould explaining how to do a proper chest fly in a split squat stance using a resistance band.

All Legacy members. I have received multiple emails regarding if we are having any Black Friday Specials for you. We have decided to offer the 12+3 deal again but for only the first 5 people. You pay for 12 months and receive 3 months absolutely free!! This deal will expire by 12 pm tomorrow, Saturday which gives you approximately 24 hours to take advantage of this incredible deal!! It is a savings of over $640!! (Details at the front desk)... Have a great weekend everybody!!! Thank you, Chris

This past weekend we had the opportunity to have a guest trainer, @marc_lebert come in and put some of our brave clients through a super challenging workout! Followed by a much needed stretch session with @yogawithatwistbychar ! We introduced an extremely versatile piece of equipment that’s new to our clients, the @lebertfitness Equalizers which were invented by Marc himself! Of course we had to snag some orange EQ’s and can’t wait to start incorporating them into our training sessions! Who else loves when we get new toys to spice things up!? Tag someone you think we should bring to @o2fuelvaughan for our next guest appearance!

Congratulations to our MVP for October, DAVID SPERANZA! David has been a loyal member since January of this year and has not pumped the brakes once! Showing up every day, putting in the extra work and encouraging others in his training sessions are some of the few reasons he was nominated. Outside of the gym, David is setting an amazing example for his kids of living a healthy lifestyle and staying active Right from the beginning, David embodied all of the O2 Fuel beliefs and fit right in. We are so happy to have you part of our family! Keep crushing your goals day in and day out! #O2FuelsMe #MVP #LifestyleTransformation

BEAST MODE!!!... (and then feast mode) Who completed today’s SAQ session? If you haven’t yet and you’re coming in to train tonight just know that you are in for a TREAT! #O2FuelsMe #LifestyleTransformation #GroupFitnessToronto

Another 6 Week contest started today and we can’t wait to see the crazy results! Two hard working winners will win a $500 prize -these winners will be announced at our holiday gala on Dec 14 ____ This photo is proof that our program is not just for those who would like to shred pounds, it’s also for those looking to build lean muscle and see more definition ____ What are YOUR goals? DM or email us to book a consultation so we can discuss if you’re the right fit for our program

Congratulations to our September MVP, Vitor Almeida! Vi Tor has been a member with us since February and has been nothing but fun in our training sessions! Vitor (and his wife Aline ) have been consistently showing up, hardly taking any days off, and putting in 110% on the floor. Between a little healthy competition with our coaches and clients, Vitor always has a way to bring a smile or laugh to the group. Even when he’s not with the O2 crew, he’s motivating & encouraging his peers and setting a great example for his kids by showing them what it means to live a healthy, balanced lifestyle. If you know him, you may have noticed he liked to joke about when his MVP time was coming, well Vi, your time is NOW!Congratulations, it's well deserved! #O2FuelsMe #MVP (video of the announcement in comments below)

We had an awesome morning celebrating our One Year Anniversary at O2 Fuel Fitness in Vaughan! It’s been an amazing year and we are forever grateful to have so many loyal, positive, motivating, and uplifting clients in our community! We couldn’t have built this family without all of you! ____ What better way to celebrate than to do go LIVE ON AIR on @bttoronto with the lovely @nicoleservinis ____ Did you see us live this morning?! Comment below if you saw our movie star debuts @ O2 Fuel Fitness Vaughan

We had an awesome morning celebrating our One Year Anniversary at O2 Fuel Fitness in Vaughan! It’s been an amazing year and we are forever grateful to have so many loyal, positive, motivating, and uplifting clients in our community! We couldn’t have built this family without all of you! ____ What better way to celebrate than to do go LIVE ON AIR on @bttoronto with the lovely @nicoleservinis ____ Did you see us live this morning?! Comment below if you saw our movie star debuts @ Vaughan, Ontario

When you realize that the week is more than half way through... ____ Less than 48 hours til WEEKEND WARRIOR... comment below if you already reserved your spot for Saturday’s session!? Some sessions are already waitlisted so you better book it ASAP! #O2FuelsMe #Vaughan #LifestyleTransformation

Kids are back in school, time to adult again.. You know what that means! ROUTINE, ROUTINE, ROUTINE! _____ Having a rough go getting back into it? Start by moving your body every morning and getting that blood flowing to your brain. Simply just increasing activity levels will improve your productivity throughout all areas of your life _____ DM us to book a consult

Attention O2Fuel Members... Something BIG/HUGE/MASSIVE... is coming!!!!! I’ve got to be honest... ... Since my days working in the NHL (going on 9 years now) have I EVER created something so detailed and customized toward SPECIFIC RESULTS, that has been available.... Complete transparency... I’ve been locked down under strict litigation that I couldn’t release these programs I created to ANYONE, under any circumstances.... billion $ companies have billion$ law terms! Well... the terms of those contacts are now void!!!! OH YAY!!! this has been in design/tweaked/perfected for over 39months to date, in order to bring you the FUTURE of Fitness Programing.... More details to come soon!!!

Trying to push through the last 24 hours of the week before the long weekend like..... @channing_scoleri #O2FuelsMe #LabourDay #LongWeekend #Vaughan

Congratulations on our amazing MVP Andrea Ramage!! Andrea has been a dedicated and loyal member of O2 Fuel since January of this year. She consistently shows up day after day and puts in 110% and is always up to participate in every challenge! Not only does she motivate others in our Facebook group, she is very encouraging, smiling at everyone on the floor, and always stays positive. We are so lucky and blessed to have you in our O2 Fuel community and can't wait to see where your fitness journey will take you!! Congratulations, Andrea, you deserve it!

You can never be upset by the results you didn’t get, with the work you didn’t do. ____ If you want it that badly, you’ve got to take real ACTION ____ This awesome mid-jump action shot of @bigwallyp taken by coach @lexusgould (disclaimer: this was taken mid jump before the full landing was complete, you should NEVER squat on your toes...but the balls of your feet will always be the initial point of contact on the floor/surface, as seen here, before pushing your weight back onto the heels if done properly) #O2FuelsMe

Hope everyone had an amazing weekend. BACK TO BUSINESS TOMORROW!!!! Who’s ready!?!? #O2FuelsMe #LifestyleTransformation #TorontoFitness

Look at the flicka da wrist Shoutout to all you O2 Fuelers who killed today’s session!!!! You make us proud! @dillongrondin #SandbagSaturday #WeekendWarriors #LifestyleTransformation