Taking some time to recharge. Sunday is a great day to live in the day and enjoy the life you created for yourself.

It has been over three years ago that I was diagnosed with Type 1 Diabetes. Yes, I have have to prick my finger everyday multiple times and do insulin injections. It has become a daily part of my routine that I have adjusted my lifestyle around. BUT - It also has connected me to many people that I would have never have known before. It has given me a gift. It has opened my eyes to so many things that I would have not comprehended before. It helped me listen, see and give back more.. I am grateful for the research and the power of these fundraisers and donations. I have greatly benefited from advanced science and the comfort it has given me daily to deal with this disease. The money for research works. Did you know not to long ago that people with type 1 diabetes lived an average of 20 years less? And the last 10 years they could suffer horribly with heart attacks, amputations and wild mood swings. Not now, science has made massive advancements and it has made it more manageable. But dealing with this is something that takes time and because I am a professional fitness guru, the adjustment was easier for me than some. And trust me there are some really high/low experiences. We are doing this fundraiser for the kids and families who need help to manage this disease and coach them on how to deal with it. To provide them then with the tools to help. Diabetes is deadly because it does all the damage on the inside of the body and you can’t see it. It is a daily battle sometimes and without proper management, it will make your life a difficult one. So help us, help the kids. Help me give back and pay forward my dedication to healthier children who suffer from daily pricks, insulin injections. Help them see and experience alternative things to enjoy in life. Teach them to be grateful and feel good about themselves. To show them that with proper management and coaching, you can choose not suffer. Help us help the parents who live everyday with the worry that the drug that keeps their child alive can also put them in a coma with a small glitch in dosage . Join us.. @vuyospanache Support our initiative tickets are still available so join us at Castello Ristorante

A race with time is unbeatable. I have learned that the being busy does not mean you are getting more done. It often means you are getting less done for yourself. Make time for yourself and you will find more time to do what needs to get done.

Step one to a better mood and create motivation- move your body. I find 20 minutes is prefect to decrease the stress and help with focus. I don’t always train because I want to, I do it because I feel and think better. You deserve that... I juts add two minutes to plan my day or goals at low intensity. When my mind is clear, answers come easily.

Fresh week, fresh goals. Procrastination will not be part of the plans. Whatever you do, don’t say next week ... fitness is a lifestyle

Ladies, I am now taking a pledge not to talk to anybody about the scale. I want coach you on what’s important- the words in this post. Let’s talk about how to feel good, how to eat well, how to live to be healthy. A constant investment into a healthy diet that will make us feel awesome, and training to make our bodies feel strong, will produce the results we are seeking.Don’t get me wrong, we all like to lose a few pounds and have our clothes feel nice. However, If you the use the scale as a tool and your mood changes because the scale doesn’t say what you want, and your working hard, your missing the point. This post is the club mantra I would prefer to adopt. #somethingtothinkabout #bodypositive #yourbeautiful #letthevanitygo

Happy Friday everyone - TGIF!! This pretty much says it all. Wake up with gratitude and make your own choices today! You own this day!!!

We are looking to add a part-time professional certified trainer to our team. Incredible team, no selling and the clients are our vision and passion. If you want to make a difference and be part of a team that cares, email me: paul@integrityfitness.ca

Come join us, we are welcoming all the ladies in the community. No catches or gimmicks, just us trying to give back to the community. First session will be this Monday at 9:15 PM, Jevlan location. Weeks 2 to4 will be at the Jevlan location as well, at 7 PM on Sundays. We will work through the meditations together and create a safe, mini social community... so we can just be ourselves. At the end of each meditation, Sam will give us some great advice to follow until the next week. I will have offer a few pointers on how to take care of your body during that week as well.

Ladies this is one workout that delivers results. It is a total body program that I have designed to maximize your time and budget. Try it for only $49 for unlimited training for one month.

Hello Ladies! Can you join us for our next Challenge?? This is a brand new 14-Day Workout Consistency Challenge and it was designed to help women have a little reset in their lives. It was the jumpstart needed for a different habit in their lives. Here's the deal with this challenge, I want it to be very affordable as most challenges are at least $59 to qualify as a winner (without catches of course). This TAKE ACTION CHALLENGE is only $2 a day to join. For ladies who complete the challenge, they will qualify to be a random winner for three awesome prizes. 1. We are giving away either a $1,000 Cash or a MacBook Air. 2. A 6 month membership at my club or $500 Cash 3. An iPad mini or $400 Cash By completing this challenge you qualify. Why? This challenge is all about staying consistent and building momentum with my six quick and effective workouts (done REAL-TIME with me and my team) to give you a little “Reset". I also want to help women stop measuring their fitness success with the scale and not let that define them! Plus, we will be connecting with a tribe of amazing women who want to support you and help hold you accountable – and of course, have a ton of fun along the way. I want to show you that you can achieve great things mentally and physically by completing this TAKE ACTION workout CHALLENGE for 14 days straight, proving to YOURSELF that you can do anything. WE WILL BE PROVIDING MORE DETAILS IN SEVEN DAYS. Grab a friend and join this sincere and genuine challenge. It is a 20-minute workout daily for 14 days starting November 15th and ending on November 28th. P.S. Let’s have some fun and see how many of our friends and family we can get to do this with us! We are going to have a blast doing this together every day!