Paradigm Fitness Saint-Henri

Holiday schedule incoming! 🎄⭐️
We’ll be taking a short break to recharge and enjoy some festive downtime!
Closed: Dec 24–26 & Jan 1–2
Back to sweating + smiling before and after then 💚
Happy Holidays! 🎅✨

We’re going upside down 🤸‍♀️
Introducing: Handstand Balance & Strength Foundations
Scalable drills, mat work, and monthly movement focus to build confidence, control, and full-body strength — whether you’re working on your first kick-up or refining your press.

📧 Email Matt to reserve your spot!

🚨 REFER & SAVE 🚨
Bring a friend to Paradigm Fitness and get 50% OFF your next month’s membership when they join!
1️⃣ Refer a friend
2️⃣ They sign up
3️⃣ You save 💰
📩 [email protected] for details!

Things You’re NOT Paying for at Paradigm Fitness
• 😩 Crowded peak hours with no space
• 🤷 Coaches who don’t know your name or your injuries
• 📉 Cookie-cutter programs pulled off Google

What you are paying for:
✅ Personal attention
✅ Expert coaching
✅ Individualized progress
Let’s train smarter. Not trendier

Gym Red Flags 🚩
🚩 Red Flags to Watch for at the Gym
(And why Paradigm doesn’t do ANY of these.)

• ❌ Overcrowded sessions with 15+ people
• ❌ No coach supervision — just “go do this”
• ❌ No support for injuries or mobility needs
• ❌ Intimidating environment where beginners feel lost
• ❌ One-size-fits-all programming

✅ Come see how different training feels at Paradigm.
👥 Small groups. 🧑‍🏫 Real coaching. 🧠 Programming made for you.

Is It Time to Level Up Your Training?
🏋️ How to Know It’s Time to Take Your Training to the Next Level

☑️ You’re not seeing progress anymore
☑️ You’re modifying group classes constantly
☑️ You’ve hit a plateau or are stuck in pain
☑️ You’re training hard… but not training smart
☑️ You want more structure, less guesswork

If any of these sound familiar…
🎯 Paradigm Fitness is made for you.
DM us to start with a custom program designed around your goals.

Check out the new updated Coaches Schedule. The Zen Planner App has also been updated with the new schedule so you know who you will be training with for your next session!

Big news at Paradigm St-Henri! 🎉 Please join us in welcoming Matt Perez to the team! 💪

We’re so excited for the energy, passion, and fresh dynamic he’s bringing to our community. Get ready for fun, challenging sessions and a whole lot of good vibes in the gym. 🙌 Let’s show him some love in the comments and give him a warm Paradigm welcome! 🖤

Why Paradigm Fitness Isn’t Like Other Gyms:

💥 The Best of Both Worlds
→ 1-on-1 coaching + the vibe of a small group

👥 Max 4 Clients per Session
→ You’ll never feel lost in the crowd

🧑‍🏫 Always a Coach on the Floor
→ Real-time feedback, support & motivation

🏋️ Your Own Space & Equipment
→ No waiting. No sharing. No stress.

🧠 Custom Programs for Every Member
→ Built for your goals, injuries & experience

🌈 Inclusive & Welcoming Environment
→ All ages, bodies & abilities are welcome

🚫 No Cookie-Cutter Workouts
→ You get what you need — not what works for “everyone”

⸻

Ready to train differently?
📩 DM us or visit paradigmfitness.ca to get started

How many water bottles do you go through in a day?

Recommended Daily Intake (from all fluids) Women = ~2.7 liters and Men = ~3.7 liters.

You need ~0.5 to 1 liter (16–32 oz) of extra water per hour of exercise, depending on intensity and how much you sweat.
• In hot or humid conditions, that need increases!

If you notice you start to become dizzy, nauseous, or thirsty dehydration has already set in. Remember to drink liquids throughout the day and replenish with electrolytes if you notice cramping or poor performance.

5 Facts About Fitness & Aging

Aging is natural — but how you move through it is up to you. Here’s why staying active is one of the best tools we have to stay strong, sharp, and independent:

1️⃣ Muscle Loss Starts Early
You can start losing muscle as early as your 30s — unless you train. Strength training slows (and even reverses) this.

2️⃣ Balance Becomes a Superpower
Falls are a leading cause of injury as we age. Strength, core work, and mobility training keep you steady and confident.

3️⃣ Bone Density Declines
Especially in women after menopause. Lifting weights helps rebuild bone strength and reduce fracture risk.

4️⃣ Fitness Protects Your Brain
Exercise increases blood flow to the brain, improving memory, mood, and reducing risk of cognitive decline.

5️⃣ You Can Build Muscle at ANY Age
Yes — even into your 70s and beyond. The body still responds to smart, consistent training.

💡Fitness isn’t just a preventative tool — it’s also a solution. No matter your age, movement is medicine.

When should you NOT workout? It’s important to know when taking a break from the gym is better for your health than going to the gym. Everyone is different but these are some basic guidelines for taking a few days off.