Even more inspiring, Brooke achieved all of this while recovering from and working through concussion symptoms.
When asked what this program meant to her, she shared that she feels stronger in her everyday life, trusts herself, her body, and her abilities more than ever before, and felt supported every step of the way. She appreciated having a team that knew when to challenge her on the days she felt strong, and when to meet her with patience and understanding on the harder days.
Brooke, your journey is a perfect example of what happens when consistency meets courage. We couldn’t be prouder of everything you’ve accomplished, and we can’t wait to see what’s next.
Congratulations on graduating from the Foundation Program! This is only the beginning. ❤️💪
Xelf Fitness Studio
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Personal training, Fascial Stretch therapy, Massage therapy, Nutrition solutions,
1 on 1 coaching. XELF's exists to Empower people to LOVE and LIVE exercise.
XELF is a lifestyle fitness studio that will show you how to create Sustainable Fitness Results with by Building your Foundation and improving your Relationship with Exercise. Our intention is to create Empowered Exercisers who are intrinsically motivated and live in the reality that their body's are amazing machines that require regular maintenance with exercise and physical activity as "THE WAY"
Everyone came to play today 🇨🇦🙅🏻♀️🙅🏻♂️
2x speed …..Guys…. We’re having a team meeting…… the meeting 🫣🤭
06/29/2026
🎓🎉 ConGRADulations to some of our recent Foundation Program Graduates!
You showed up, put in the work, pushed through challenges, and proved to yourselves that you’re capable of so much more than you thought.
This isn’t the finish line, it’s just the beginning of your strength journey. The confidence you’ve built, the habits you’ve created, and the resilience you’ve developed will carry into every workout ahead.
We can’t wait to watch you continue to grow, get stronger, and see where this journey takes you. Your next chapter starts now. 👊🔥
🏐⚾ Calling all pitchers, volleyball players, quarterbacks, and throwing athletes, this one’s for you! Give it a try and let us know what you think.
* If your sport involves throwing, serving, or spiking, you need this exercise in your routine. Try it out and tell us how it feels!
* Attention throwing athletes! From the mound to the volleyball court, this exercise can help build strength and stability where it matters most. Give it a shot!
Let us know below ⬇️ if you try it out!
⚖️
🎉 Foundation Program Graduate Spotlight: Brendan 🎉
A huge congratulations to Brendan on his incredible progress over the last 12 weeks!
The strength, consistency, and hard work he has put into the Foundation Program have produced some amazing results:
💪 Deadlift: 205 lbs → 255 lbs
🏋️ Squat: From 6 reps holding a 45 lb dumbbell with knee pain and instability to an impressive 235 lb squat
🔥 One-Arm Rows: From struggling with technique to performing strong, controlled rows with a 55 lb dumbbell
🚶 Walking Lunges: From not being able to perform weighted lunges and needing significant work on depth to completing 6 lunges per side holding 30 lbs in each hand
Beyond the numbers, Brendan has built strength, confidence, stability, and movement quality that will continue to serve him well moving forward.
We’re incredibly proud of everything you’ve accomplished. Keep up the amazing work, Brendan—this is only the beginning! 👏
We’ve got a “Super Freak” 60+ seconds and a “Strong AF” 45-59s!
Can you guess who is the SuperFreak with 60+ seconds!?
It’s all about balance 🙅🏻♀️🙅🏻♂️
New routine dropping soon 👀☀️
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Address
1 West Avenue South
Hamilton, ON
L8N2R9
Opening Hours
| Monday | 7am - 8pm |
| Tuesday | 7am - 8pm |
| Wednesday | 7am - 8pm |
| Thursday | 7am - 8pm |
| Friday | 7am - 8pm |
| Saturday | 8am - 1pm |