*** NEW FACILITY 780 CANBORO RD IN FENWICK Just opened Jan 2, 2024! Come Check It Out!




A healthier 2024 is waiting for you!

Join us in our NEW Training Studio For Women!

We have something for every Woman looking to boost their Energy, Become Stronger and Leaner, and Reduce the Effects of Stress and Anxiety, From SHAPE SHIFT Small Group Personal Training Programs, Our BODY WEIGHT BOOT CAMP Class ( from our 2017/2018 archives) and our ZEN FIT Class created for those who don't crave noise or fitness hype, but still need a healthy way to strengthen and tone while keeping their body calm, cool and collected. Don't forget about our NEWEST TRAINING SESSION *** L.I.I.T. (Low Intensity Interval Training) for those that need to just move their body, sweat, boost their stamina without loading the body. We use fun and engaging fitness equipment stations to help you boost your heart health, balance, stability, and energy levels.

ACCESS OUR SCHEDULE HERE

Please Note*** Session times may change based on Season/Enrolment or New Programming or Member Requests. To request a session or time please email Sarah at [email protected]
or TEXT 289 687 1058










Who Is Looking For A Girl's Night Out?



These TGIF Events can't be missed if you are looking for something to do with your besties that is relaxing, fun, and educational all at the same time!

We'll do a 45 Minute Zen fit Session together to help us unwind from our weekly or daily stress. Then we'll enjoy some Charcuterie and listen to a presentation on Women's Health from various local health experts. You'll have a chance to have your questions answered at the end to help you along your journey to better health. Topics Include Fitness, Nutrition, Weight Loss, Hormonal Health and Mental Health. All of the important stuff to make sure you are living your best life ever!

JOIN OUR NEXT EVENT HERE

Hi, My name is Sarah Rose, I am a Certified Personal Training Specialist, Health Coach, and Thai Manual Therapist. I have been helping Women since 2016 feel more confident , healthier and stronger through basic training programs and simple nutrition changes that are easy to implement and centered around the results they want to achieve.

Together we work on building healthy habits week by week and adjusting our plan when important events come up like special occasions and vacations.

It's important to build a lifestyle that is sustainable long term for the best results that last. Make it a lifestyle you'll never have to worry about quitting, and your results will come a lot easier.

Love yourself, love the journey and your body will love you back :)





In our Modern Busy Lives, It's important to make sure we take time out and incorporate healthy routines so we can live a longer, more quality life. But it's not always easy to put these things into our busy day, or stay accountable.

My programs make it easier to stay on track, stay committed and consistent on your own time, so you can still get great results, and you don't lose track of what you need to complete each week to make this all happen in a timely manner.

*** NEW IN 2024 SMALL GROUP FITNESS CLASSES

Our Body Weight Boot Camp Class was a hit in 2017 & 2018 and we're bringing it back in our New Studio!

Just bring your mat, and your water and enjoy the best of BODY WEIGHT exercise that will get your heart rate up, improve your endurance and rev up calorie burn while you get a full body workout with minimal equipment.

***Brand New ZEN FIT will bring it down a notch, but don't be fooled, as we teach you how to activate your muscles without kicking up your Cardio. We SLOW IT DOWN, go DEEPER with our MOVEMENTS and get amazing results without all the HYPE. . You'll find these sessions usually late morning or in the evening as it's a great class to attend when you're not into loud, fast, and furious. The music is Chill, and so are we. Close off Your Morning or your Evening with these sessions.

You can book either one of these sessions individually HERE or grab a pass and SAVE right HERE .


SMALL GROUP PERSONAL TRAINING PROGRAMS

In My Training Studio and Online we focus on Eating To Fuel and Eating to Recover and to balance out good effective Strength Training with Rest and Leisure. Over training and under fueling can leave you at risk for an energy deficit which can cause your metabolism to slow down and cause fat storage instead of fat burn. This seems to be the most common problem we come across with past fad programs pushing extreme training programs and restrictive diets. I am passionate about sharing a healthier way to reach your ideal and healthiest self that will yield long term results, instead of focusing on the fast fix, and short term results. These are never sustainable and are quite dangerous to your health. We coach these healthier principals in my SHAPE SHIFT PROGRAM ( *** New Release in September 2022) which is available In Studio and Online. It's a Body Composition shifting program that helps MENOPAUSAL WOMEN to REVERSE and PREVENT weight gain that can start to creep up as earlier as PERI MENOPAUSE.

It helps to repair the metabolism and shifts the body into fat burn and out of fat storage. It's not just about the workouts, its also about your Mindset, Time Management, Stress Management and Nutrition. This Full Coaching Program will change the way you think about exercise, weight loss, and EMPOWER you through your HORMONAL SHIFT, not have you feeling DEFEATED.

As your hormones start to retreat or fade away, it's our job now to STEP IN and DO THE WORK that our HORMONES were once doing for us.

What WOMEN DO during their PERI MENO AND MENO JOURNEY have either a positive or a negative effect on their POST MENOPAUSAL YEARS.

But it's not too late, Women Between 40 & 60 can change their outcomes when they know what to do, when, how much, and of course, what NOT TO DO, when it comes to keeping their BODY COMPOSITION at it's HEALTHIEST DURING & AFTER MENOPAUSE.

Please use the link above to book a call and inquire about program types, duration and what you would need to reach your own unique goals.



Read Sheiley's Story Here...


Before I joined Sarah's Shape Shift Program, I was Feeling discouraged but wanted to improve my diet and lose 10 lbs.

I learned about perseverance, the importance of eating a balanced diet and staying consistent with exercise.

I became more focused on weekends, adding exercise and watching what I was eating and portion control. These factors made a huge difference in my results.

Having knowledge about the food choices you make and how different exercises affect your body has made a huge difference in the way I see Exercise and Nutrition now.

I feel more positive now with the loss of extra body fat and inches. My body is Finally Shifting and I feel way better in my clothes. I even tried on a pair of pants the other day that haven't fit me in a while and they finally fit again. I am feeling Stronger now and my Endurance has improved drastically.

Thank you Sarah!

UPDATE: Shelley continued with Shape Shift and Joined for another 8 Weeks for the 2.0 Series and lost another 12 lbs.

The Online Program Materials and tools have helped her stabilize her results and maintain what she has worked so hard for.

The program materials and lesson access has allowed her to access any lesson she wants based on where she is at to help guide her through each training phase.

As of February 9th/2023- her total weight loss has been 27 lbs. She is truly dedicated and committed to this program and follows the plans, as well as tracks her nutrition based on her weekly stats.


Read Beth's Story Here:


I didn’t have health and fitness goals before I started The Shape Shift Program. I was frustrated because I couldn’t always keep up with my kids. I didn’t have motivation to exercise on my own and didn’t know what exercises would help. When I started, my main goal was to feel better.

Learning the exercises helped me the most. I would never have known what exercises to put together for the best results. Sarah's positive guidance encouraged me to challenge myself realistically.

I started working at 10am instead of 9am so I could do my workout first, after my kids were at school.

I realize that if I want to feel good and enjoy my life, I can’t ignore exercise and nutrition even when life gets busy. Many aspects of my daily life have improved. I am able to focus better on my work and feel more comfortable sitting in a chair when working. It is getting easier to relax my muscles because I am more in tune with my body.

I kept up with 4 workouts every week, even when I couldn’t make it to the studio because my son was home from school. The amount of weight I am able to lift increased more than I was expecting. At the end of 8 weeks, I did the yoga routine that I have been doing for 24 years, and it felt noticeably easier.



Read Tina's Story Here:


My health and fitness goal was to increase my strength, mobility and to improve my overall health. Being a busy Mom with kids in multiple sports, working full time  and the list goes on… I put everyone else’s needs before me. Doing this program helped shift my mindset to set my time for me in our family schedule.

Commitment, never giving up, to keep going,  the use of different exercises, and healthy eating are the driving forces behind the results I am achieving.

The Coaching support is helpful because sometimes you just need that to help motivate you, if you have a treat accept it and go back to healthy eating, don’t be hard on yourself as this is a life time journey not a quick fix.

Meal prepping, healthy eating, limiting white foods like pasta and sugar .. looking at ingredients to focus on eating healthy with less additives and sugar, walking 10,000 or more steps per day, my workouts with Sarah twice a week and just keep moving daily are the weekly changes that have made a huge difference.

Exercise and nutrition are life long goals. It’s important to set healthy routines as it helps with ageing and mobility. Move it or lose it. For awhile I didn’t think to exercise, I lost that part of me. It used to be a passion for me to be in the gym twice a day. This program is helping me get the old me back.

I have noticed an improvement in my overall health. I have lost 10 lbs and 15 inches since starting this program. I commit myself to these two workouts per week and I keep moving the other days. I feel more toned and I’m fitting into shirts I haven’t worn in so long! My back pain is hardly there anymore I’m finally feeling stronger.



Read Tanya's Story Here:





When Tanya Joined My Program Nov 2022, She was 145 lbs and 4'10. She wanted to feel good again and Shift Her Body Into a Healthier Composition for her Height. She is a business owner and a Busy Mom and needed her body to feel more energized, instead of feeling sluggish and heavy. She knew that if she didn't take action, the weight would keep creeping up. The quick fix programs would also cause weight gain as soon as she stopped them or went on vacations, so she knew she needed a healthier approach if she wanted long term results. 



Tanya Trained 3-4 times per week with the Shape Shift Program and started giving herself healthy breakfasts and protein snacks throughout the day. She followed the plan and completed the 1.0 to 2.0 Rounds as needed in order to reach her desired body weight. She knew this wasn't a quick fix, it was a solid solution that would allow her to experience long term results, not a yo-yo experience. 



Tanya is now enjoying a boost in energy, a metabolism that is functioning properly, and a new toned look with a healthy shape. She can go on vacation now, without the weight returning and was excited as she shopped for new size 4 clothes. 

Read Jean's Story Here:




Before I started Shape Shift, The only exercise I got was walking and some gardening. I was sometimes winded going up the stairs. My strength and muscles were weak and my balance was terrible.


The most helpful things I learned in the Shape Shift Program were that consistency with daily exercise and eating the right combination of macro nutrients trains your body to build muscle.

What made a huge difference for me was I incorporated a 20-30 strength training at least 4 times per week. I incorporated more good carbs and more protein in my diet. I switched to unsweetened oat milk, eat less bad carbs, and when I enjoy a day of extra calories then I do an extra activity like a bike ride.


From Shape Shift, I know now that It’s not enough to just exercise, as our bodies need the right combination of carbs and proteins and fats. I never paid any attention to the percentage of fat, carbs or proteins and now I am eating so my body is more efficient in how it makes muscle and burns fat.


After Shape Shift I can feel my body is a bit more firm and I feel more energetic. I can go up stairs more easily without feeling winded. My balance has improved . I can go on longer bike rides without feeling tired. I feel a bit more flexible compared to before the program. My arms are stronger as I was able to lift a heavier piece of furniture that I couldn’t before.





Read Charmaine's Story Here:



When Charmaine came to me she was concerned about her continual weight gain. She had achieved a transformation years ago but was not interested in going the "Extreme" route again. She remembered how sore and exhausted she was. She was also feeling deprived of things she enjoyed and although she was very successful, it wasn't something she could sustain.

She needed a plan that was friendlier with her body, and gentle with some of her new health issues. She was concerned with how this may have impacted her metabolism and how it was functioning, and that she may not be able to achieve very much with her program, but was still hopeful to give it a try knowing that she couldn't keep feeling the same way she was feeling either and had to start somewhere. 


As Charmaine started her program she knew she had to take it slow to ease her body back into training. She wasn't able to go as hard as she wanted to for about 2-3 weeks, But I passed her my Emergency Meal Plan that allowed her to still lose the inches, even though she couldn't train as hard. We kept her moving with her goals focusing on recovery and nutrition and she was able to eventually train the way she wanted too, add the extra weights to her routine, and feel accomplished. She did not quit when faced with a challenge, she focused on what she could and ended up losing 9 lbs in 8 weeks even with her setbacks.




Thai Massage & Thai Yoga Stretch Therapy



THAI MANUAL THERAPY

In this unique healing system of Thai Yoga Massage, also called Nuad Boran, the practitioner guides the client through a series of yoga postures, while palming and thumbing along the body’s energy (‘Sen’) lines and pressure points. Together these actions result in a comprehensive full body treatment that relieves muscular tension, improves circulation, boosts the immune system and balances the body energetically.

Thai Yoga Massage is performed on a mat on the floor; both client and practitioner are dressed in comfortable clothing allowing ease of movement and flexibility.

THAI MASSAGE HEALTH BENEFITS

  • Aids deep relaxation. A Thai massage is incredibly relaxing. ...
  • Improved cardiovascular health. ...
  • Stress relief. ...
  • Improved quality of sleep. ...
  • Headache relief. ...
  • Reduced muscle tension. ...
  • Improved athletic performance.

Prenatal Thai Yoga Massage


Thai massage is a fully clothed therapy. Pregnancy drastically changes our bodies and women often feel vulnerable about the way they look and how their body changes shape. Keeping your clothes on can help you to relax into the experience, connecting you with your body at a time when it is undergoing massive transformation.

Thai massage is done on the floor on a futon rather than a massage table or couch. Being close to the floor allows you to feel grounded (connected to the earth), an essential component to feeling peaceful enough to deeply relax. Treatments are mostly given in a comfortable side-lying position with the support of bolsters and cushions for baby and mother to be. 

Take part in a Treatment that allows you to feel at ease during a very sensitive time. When you take time as a Mother-to-be, to reduce stress and relax, your baby will also feel calm and restful too. This is why a treatment like this is so important during this very precious time.