The Fitness Firm

Student Summer Specials are ending soon! ⏳ Save now until August 15th

2 months: $99
3 months: $139
4 months: $179
*All prices +HST
* Additional $20+HST for key fob for 24/7 gym
access

Tag a student below!

Contact us today to get started
📱905-637-9220
📧[email protected]

Whatever your goal is... we’re here to help you get there

Whether you’re taking your first step into fitness, getting back into a routine, training for better performance, or simply wanting to stay strong and independent as you age, there’s a place for you at The Fitness Firm.

We offer programs for every stage of life, including:

🔹Personal Training
🔹Small Group Training
🔹Group Fitness Classes
🔹Falls Prevention Program
🔹Learn to Lift for Teens

and MORE!

No matter your age or experience level, our goal is the same, to help you move better, feel stronger, and build confidence in a welcoming community.

Not sure where to start? Book a Fitness Blueprint Consultation and we’ll help you find the program that’s right for you.

📍 The Fitness Firm – 15 Plains Rd. Burlington, ON
📱905-637-9220
📧[email protected]

Let’s talk about what all the craze is these days… protein. Walking through the grocery store the other day had me absolutely baffled at the amount of “high protein” products you can find on the shelf! From Protein Pancakes to Protein Soda, they had it all.

Some of these products can be good for those looking to increase protein content in their diets like vegans and vegetarians. However, it’s important to remember that these products are not free of calories. Just because they are “high in protein” does not mean you should be snacking or over eating on these products.

So the next time you do your grocery shopping, try to not get hijacked into believing that these high protein foods are optimal ways to get your protein needs met. Furthermore, don’t let convenient packaged snack foods replace good healthy foods like vegetables, fruits, dairy, nuts and seeds.

thefitnessfirm

Teens: Your summer starts here! 📍

Make this summer count with our Student Membership Specials and Learn 2 Lift Program! 💪

Whether you’re looking to stay active, build confidence in the gym, improve athletic performance, or learn proper strength training techniques, we’ve got you covered.

📚 SUMMER STUDENT MEMBERSHIPS
🔹 2 Months — $99 + HST
🔹 3 Months — $139 + HST
🔹 4 Months — $179 + HST
🔑 Add 24/7 gym access with a key fob for just $20 + HST.

🏋️ LEARN 2 LIFT
Learn the fundamentals of strength training with one-on-one coaching. We’ll teach you how to properly squat, deadlift, press, row, and movement patterns that form the foundation of successful training.

🔹3-session package: $149 + HST
🔹Bring a friend and pay only $99 + HST each!

Whether you’re new to the gym or looking to improve your technique, this is a great opportunity to build healthy habits and gain confidence that lasts far beyond the summer.

📱 905-637-9220
📧 [email protected]
📍 15 Plains Rd. W., Burlington, ON

More on GLP-1’s!

If you’re using a GLP-1 or tirzepatide now is the time to focus on establishing a balanced, healthy, nutrition plan that incorporates essential nutrients like proteins, fatty acids, and fiber. This paired with resistance training will help to increase the muscle mass in your body that is even more crucial when taking these medications.

Teens: Your summer starts here! 📍

Make this summer count with our Student Membership Specials and Learn 2 Lift Program! 💪

Whether you’re looking to stay active, build confidence in the gym, improve athletic performance, or learn proper strength training techniques, we’ve got you covered.

📚 SUMMER STUDENT MEMBERSHIPS

🔹 2 Months: $99 + HST
🔹 3 Months: $139 + HST
🔹 4 Months: $179 + HST

🔑 Add 24/7 gym access with a key fob for just $20 + HST.

🏋️ LEARN 2 LIFT
Learn the fundamentals of strength training with one-on-one coaching. We’ll teach you movement patterns that form the foundation of successful training: squat, deadlift, press, row, and more!

🔹3-session package: $149 + HST
🔹Bring a friend and pay only $99 + HST each!

Whether you’re new to the gym or looking to improve your technique, this is a great opportunity to build healthy habits and gain confidence that lasts far beyond the summer.

📱 905-637-9220
📧 [email protected]
📍 15 Plains Rd. W., Burlington, ON

Food Friday - Lake Superior Edition 🏕️

Kerri, Registered Dietitian back country camping at Sleeping Giant provincial park sharing her experience of eating Alpine Aire dehydrated meal packages. For easy, balanced, energy dense meals - these are a great option.

Kerri chooses to eat these for dinner only while out in back country and prepares breakfasts and lunches from pre-packaged options like oatmeal, trail mix, small tins of tuna and dried fruit.

Our members say it best 💙

If you’ve been thinking about joining a gym, come see what makes The Fitness Firm feel different.

Exercise Volume (and Intensity) Matters!

Don’t let lack of time get you down about your exercise, just practice adapting and maximizing your time.

Sometimes life gets in the way and prevents our ability to meet our exercise goals. It is important to assess and create realistic goals for our exercise routines, and then maximize that time no matter how little or how long it may be.

Splitting your workouts into both high intensity training and muscle strengthening exercises allows you to target both your cardiorespiratory system and still build strength. Even short workouts done at a high intensity can yield great benefits!

Exercise volume matters, but if your time is limited, then increasing the quality and intensity of your workouts can help you get the most value out of every minute.