Panthera Fitness Montreal

If you need a leg up with your fitness and health goals, and are not sure where to start, Panthera Fitness is offering a 60min Consult/Assessment session on Zoom, valued at 100$, for absolutely no cost. This will be offered for a limited time.

If you are interested, simply book your appointment using the link below. Appointments can be booked up to 14 days in advance.

Please do not hesitate to comment below or reach out with a DM if you have any questions!

https://calendly.com/pantherafitnessmtl/consult-assessment?month=2021-01&date=2021-01-30

Hello and Happy New Year!

To kick off 2021, I am proposing a little healthy habits challenge for the rest of the month, starting tomorrow, January 4th.

I greatly believe that the best way to be healthy is to focus on incorporating good things, rather than being limited and restrictive. There are also many more elements to health than just eating well and exercising! Hence, I have set up a checklist of daily objectives throughout the month of January.

To be clear, this is not a weight-loss or body composition challenge; no before/after photos, measurements or will be required, though you may do so for your own purposes, should that be something you want. This challenge is solely focused on acquiring healthy habits. Any additional meals that you eat, or any additional activities you partake in during this challenge are entirely up to you.

Participation is entirely voluntary, and by no means necessary! Should you wish to partake in the Checklist Challenge, post a comment or send me a DM saying that you are in, and I will send you the calendar that you can print or fill out online! Everyone who participates will be entered to win a prize. Should you have another friend or family member who would like to participate, they may send me a DM, an email, or comment below. You can also supply me with their email address so that I may contact them.

The checklist is as follows:

1 large salad: a vegetable salad, with whatever dressings, toppings, and protein sources you would like to include. Should you have difficulties digesting raw vegetables, you may replace this with a large plate of roasted or steamed veggies.

2 fruits: any fruit of your choosing. One fruit constitutes as an apple, pear, orange, banana, etc. Should you with to have berries, or a fruit that is cut up, like a melon or pineapple, simply count a small bowl or overflowing handful as 1 portion.

3 bottles of water: minimum 3x500mL, if you can achieve 3x1L, even better!

3 reasons for gratitude: you can write them down on a piece of paper, on your phone, or simply take a moment to list them in your head. Try to be sincere, specific and varied everyday.

5 deep breaths: place 1 hand on your chest, and the other on your stomach, and take 5 long, deep breaths, in through the nose, out through the mouth. Try to make the breaths as long as possible on both the inhale and exhale. Start with 5s per breath, and try to work up to 10s breaths.

7h of sleep: a minimum of 7h of sleep every night

1 walk: walk everyday for a minimum of 15 minutes daily

Every participant will be entered to win 3 free training sessions that you can use for yourself, give away to friends/family, or use with someone else! All you have to do is send me a weekly update of your checklist! Should you fail to complete something on the list for the day, please be honest. This will not hinder your entries for the prize! You can update me through Facebook Messenger, or by email [email protected],

Lastly, I will also be participating daily! Stay tuned for updates on Instagram and Facebook:

Can't wait to hear from you!

Best wishes,

Holly Patterson CPT, PN1
Panthera Fitness
Health and Fitness Coach

Outdoor training still available! Contact me or comment below 👇

provides you with all the tools to keep outdoor training safe and fun!

Not to mention personalized programming to help you reach your individual goals!

Want to feel like a stronger, more energetic, healthier you?

Whether your goals are to tone up, lose or gain weight, reduce pain, recover from injuries, perform better in a sport, or just become healthier overall, Panthera Fitness tailors all programs and fitness sessions to your individual needs!

Contact today by DM, email, or text/call at 514-294-2693

Feel free to DM or leave a comment below with any questions/concerns! 👇👇👇

PS. Did you know that Panthera Fitness offers price reductions for students and seniors? 🤫

If you do any kind of sport, chances are that there are moments when you have to react quickly and with a certain amount of force.

Adding plyometrics or certain types of jumping movements to your programs can really help with this!

Also, for any person (athlete or not), deceleration is an important skill to master to keep joints and muscles healthy, land without falling, keep your balance, slow down, change directions easily, etc.

If you want help adding this kind of training into your programming send me a DM or comment below 👇

I am excited to announce that the gym is now open and available for use 🥳


All proper social distancing and disinfection protocol have been put in place to ensure the safety of both clients and trainers


For those who still have trepidation about training indoors, I understand completely, and will still be offering outdoor and online training as alternatives 🌳💻

Here are the new regulations for training at the gym to ensure everyone’s safety:

-Hand sanitizing is necessary upon entry

-The gym will be divided by section and clients/trainers will be secluded to their section for the entire session (no moving from cable machine, to turf, to squat rack, etc)

-Each section will be equipped with its own disinfectant spray, hand sanitizer, and paper towels

-Each station will be thoroughly cleaned between clients

-Some sections will be divided by plexiglass hanging from the ceiling, which will also be cleaned between clients

-Clients will only be allowed in the gym at the time of their appointment, and once the previous client has left (trainers are spacing clients out by 15mins to allow for cleaning time)

-Clients are being asked to change at home, and arrived ready. Also, shower services are suspended for now

-Clients are asked to bring a towel (mandatory), and a water bottle, as cups will no longer be available (though you may fill your bottle at the cooler at the start of your session)

-Bathroom is for emergencies only, and will be cleaned regularly. We will only be using one bathroom.

- No more than 3-4 trainers at a time with their clients

-Masks will not be obligatory as they could cause breathing issues for some clients during exercise, but anyone who wants to wear them is welcome to do so. Additionally, blue disposable masks will be available for any clients who wish to wear one, and does not have their own 😷


Excited to see you all! 🥰

Hi! My name is Holly Patterson ( ) and I am the owner of Panthera Fitness ( ) in Montreal.

8 things about me:
1. I am a certified personal trainer (CPT), and a certified health coach (Pn1)
2. I am a black belt 4th dan in taekwondo, and have competed at the provincial, national, and international levels (I also offer kickboxing/taekwondo lessons to kids (5+) and adults)
3. My favourite sport to play and watch is soccer, and I am so sad not to be playing this summer season
4. I do coach athletes to enhance their sport performance, but I also train a lot of people with injuries/medical conditions to help reduce/relieve pain and increase mobility and quality of life (I am also certified in corrective conditioning)
5. I have had chronic injuries before (that contact sport life) and have an autoimmune disorder. While everyone is different, I do know what it’s like to live with pain. My goal is to coach clients as holistically as possible and encourage them to become their own health advocates
6. I am a proud member of the LGBTQIA+ community, and have been married to my beautiful wife for almost 2 years now. Panthera Fitness is a safe space where people of any age, size, ability, neurotype, gender, sexual orientation, and race are welcome. No bigotry will be tolerated on this page, or in any physical space, and if you are a member of a community who would like to express how I could make this space safer for you, please reach out
7. Why is it called Panthera Fitness, but has a lion logo? The lion is an animal near and dear to my heart for several reasons. As I am a nerd, instead of using Lion Fitness, I decided to use the Latin name for lion as my influence. Panthera Leo Fitness is a bit of a mouthful, so I shortened it to Panthera Fitness (the genus panthera simply means a big cat such as a lion, leopard, panther, cheetah, etc)
8. I am bibliophile with a major love of knowledge. You can often find me with my nose in a book. I also pride myself on expanding my fitness/health knowledge the most that I can to give my clients the best coaching possible

Bonus: I am now offering Zoom training sessions or Outdoor training sessions (in compliance with social distancing regulations). Contact me for more info!

Anything else you’d like know about me? Leave a comment below👇🏽😄

What is one thing that you really want to accomplish?

For me, one thing I have been working on is inversions. With some practice, I’ve slowly been getting better!

I usually find that for most people, focusing on an activity-based goal can be a lot more satisfying and easier to work on than body composition goals. This is because an action-based goal has an easier point A to point B trajectory; want to be able to do push-ups, then practice push-ups. Conversely, a goal like “losing 10lbs” tends to be less intuitive and direct.

The good news is, when you start drawing your focus away from the way that you look, and focus more on the amazing things your body can do and achieve, you move more, and are actually more likely to achieve your physique goals too!

So what are your goals?

Now offering Zoom training sessions or outdoor training sessions in your backyard or local park (complying with government regulations, of course) 🌤

Send me a DM or comment below for more info!

Move and make it feel like play ⛹️‍♀️🤾‍♂️

Remember when you were a kid, and you could do the monkey bars with ease, run or bike around with your friends for hours, or jump on a trampoline all day long?

Exercise was easy then, because we took the time to enjoy moving. We played.

Well, guess what? Just because you're an adult, that doesn't mean you shouldn't play too. And it doesn't have to be organized sports either.

Swim around in a lake just because; go for a hike and enjoy nature; climb things, and jump on trampolines. Movement is not just for children - it's a HUMAN condition. It's a necessity for EVERYONE!

How do you play? 👇👇👇