Fit & Fierce Training

09/18/2026

🍂 FALL AT FIT & FIERCE 🍂

Whether you’re ready to follow the full 12-week strength program, jump into classes, get some extra one-on-one support, or tighten up your nutrition — there’s an option to fit your goals this fall. 💪

You can choose what works best for you:

• Follow the 12-week strength program on your own
• Bring your program to class and train with the team
• Add personal training for more individualized coaching
• Work on your nutrition with one-on-one nutrition coaching

The goal is simple: meet you where you’re at and help you keep moving forward.

No need to be “fit enough” to start.
No need to keep up with anyone else.
You work at your own level, with coaching, modifications and support along the way.

✨ Strength
✨ Fitness
✨ Confidence
✨ Consistency
✨ A pretty great group of people to train with

Check out the fall pricing below and message me if you’re not sure which option would be the best fit for you. 😊

Let’s make this a strong fall. 💙

09/17/2026

🍂💪 FIT & FIERCE FALL STRENGTH PROGRAM IS READY! 💪🍂

My complete 12-Week Fall Strength Training Program is officially ready to go! Email packages are being sent as we speak!!

This program is designed to help you build real, measurable strength through a structured progression — instead of just doing random workouts and hoping for results.

Over the 12 weeks, you’ll work through:

✅ Benchmark Testing — establish your starting numbers
✅ Accumulation Phase — build strength, volume & movement quality
✅ Intensification Phase — progressively work heavier
✅ Final Benchmark Testing — retest and see exactly how far you’ve come

Your $50 program package includes 50+ pages of training resources, including:

🏋️ Complete strength workouts
📈 Detailed workout logs to track weights, sets & reps
📝 Individual main-lift note pages
🎯 Coaching cues and guidance
🤸 Mobility work
🔥 Tabata workout ideas
⚡ MetCon finishers
🚶 LISS cardio recommendations — walking, hiking, jogging and more
📚 Instructions to help you get the most out of the full 12 weeks

The program is yours to keep and can be completed independently, or you can bring it to Fit & Fierce classes and work through your program with coaching, guidance, support and our awesome team energy. 💪

Ready to get started?

📧 Message me with the email address you would like your program sent to.
💵 Send your $50 e-transfer.

Once payment is received, I’ll email your complete Fall Strength Program package to you.

🍂 12 weeks. A plan. A purpose. Progress you can actually measure.

Who’s ready to get stronger this fall? 🔥💪

09/14/2026

💪 READY TO GET STRONGER?

Our next 12-Week Strength Training Program begins Monday, September 28th!

This isn’t just a collection of random workouts. Over 12 weeks, we’ll move through a progressive strength-training plan designed to help you build strength, improve technique and actually see the progress you’re making.

🔥 WHAT TO EXPECT

Weeks 1–2 | Benchmark
We establish your starting point, work on proper technique and record your current strength levels.

Weeks 3–6 | Accumulation
More training volume, repetition and practice. This is where we build a strong foundation and develop consistency.

Weeks 7–10 | Intensification
The weights get heavier and the focus shifts toward increasing strength and challenging what your body can do.

Weeks 11–12 | Benchmark Re-Test
We return to our original benchmark lifts, compare your numbers and see just how far you’ve come. 🙌

📖 YOU CHOOSE HOW YOU TRAIN

Follow the program and logbook on your own, OR bring your logbook to class and work through the program alongside the team with Coach Cheryl there to guide your technique, help choose appropriate weights, provide modifications and keep you progressing safely.

🏋️ STRENGTH CLASSES
Monday • Wednesday • Friday
⏰ 9:00 AM & 6:30 PM

You don’t need to be an experienced lifter to participate. You work at your own level, with progressions and modifications available along the way.

The goal isn’t to compete with the person beside you.

👉 It’s to find out what YOU can do in 12 weeks.

Stronger muscles. Stronger bones. Better movement. More confidence.

And a pretty great team to do it with. 💙💪

12 weeks. Track the work. See the progress. Get stronger.

Message me if you’d like more information or want to join us!

09/13/2026

🔥 BOOT CAMP IS BACK THIS OCTOBER! 🔥

Starting Tuesday, October 6 at 7 PM, we’re kicking off 10 weeks of strength, fitness, sweat and FUN at 250 Clark! 💪

This isn’t about keeping up with anyone else. You work at YOUR level. Every workout can be modified or progressed, whether you’re just getting started or you’re ready to push yourself harder.

Over the 10 weeks we’ll be: • Building strength 💪
• Improving cardio & overall fitness ❤️
• Working on balance, mobility and coordination
• Mixing up the workouts so things stay fresh
• And most importantly — having a damn good time doing it! 😁

Expect weights, circuits, cardio, teamwork, a little friendly suffering 😂 and plenty of encouragement along the way.

🙌 All fitness levels welcome.
📅 10 Tuesdays starting October 6
⏰ 7 PM
📍 250 Clark
📧 Register: [email protected]

Grab a friend and come join us. Show up, work at your own level, and see what 10 weeks of consistency can do! 🔥💪

Who’s coming?! 👇

09/07/2026

🔥 WE’RE BACK AT IT TOMORROW! 🔥

For the rest of September, classes will be:

🖤 Tuesdays — 9:00 AM & 6:00 PM
🖤 Thursdays — 9:00 AM & 6:00 PM

We’ll be focusing on Strength + Cardio METCONS through the end of the month — full-body workouts that combine resistance training, conditioning, variety and plenty of that fun Fit & Fierce team energy. 🔥

Come as you are. Work at your level.

Show up. Do what you can. Get stronger. ❤️

✨ Personal Training spots are also available.

📱 Please text to inquire about PT or to reserve your spot in class:
905-442-7874

New faces are always welcome — see you tomorrow! 💪❤️

08/31/2026

Feeling a little puffy, sluggish or uncomfortable after a summer of BBQs, treats, drinks and eating a little differently than usual? 😅

A simple 7-day reset can be a great way to pay attention to what makes your body feel its best.

For the next week, try:

Drinking 2–3 L of water each day

Building meals around mostly whole, minimally processed foods

Keeping sodium and highly sweetened/fizzy foods lower

Adding foods like ginger, chia, pineapple and fennel

Staying active every day — even a good walk helps

Paying attention to your digestion, energy, hunger and bloating

One important note: dairy and gluten don’t automatically cause bloating for everyone, so there’s no need to eliminate foods you tolerate well. The goal is to notice your own patterns, not create a giant list of “bad” foods.

Small changes. A little consistency. See how you feel after 7 days. 💚

Who’s up for trying it? 🙋‍♀️

08/27/2026

08/25/2026

💥 WHAT ARE WE TRAINING FOR NEXT? 💥

For the rest of September, we’ll continue with our METCON-style training — combining strength work, conditioning, carries, core, cardio and functional movements to build or maintain overall strength and fitness.

Then in October, we change gears. 🏋️‍♀️

From October through December, Fit & Fierce will move into our next structured strength-training cycle.

Why change things up?

Because getting stronger and fitter isn’t about doing the same workouts, with the same weights, the same reps, week after week.

Our bodies adapt to what we repeatedly ask them to do. To keep progressing, we need to gradually change the training stimulus.

Our upcoming strength cycle will move through different phases:

➡️ Benchmarking – establishing where your strength is now
➡️ Accumulation – building volume, technique and a strong training base
➡️ Intensification – gradually increasing load and challenging our strength
➡️ Re-testing – repeating our benchmarks and seeing what all that work accomplished 💪

Cycling through different styles, rep ranges, loads and training demands helps us:

🔥 Build and maintain muscle
🔥 Improve bone strength
🔥 Increase overall strength and power
🔥 Maintain cardiovascular fitness
🔥 Improve movement quality and confidence
🔥 Reduce boredom and training plateaus
🔥 Keep our bodies capable for LIFE

Metcons have a purpose. Strength cycles have a purpose. Recovery has a purpose.

Good training isn’t random — there’s a bigger picture behind what we’re doing.

And of course, you don’t need to figure any of this out yourself.

That’s what yours truly is here for. 😁💪

I’ll be teaching the movements, watching technique, helping choose appropriate loads, providing modifications and progressions, and guiding everyone through each phase at their own individual level and ability.

We train hard.
We train smart.
And every few months, we give the body a new reason to adapt.

October strength cycle… incoming. 👀🏋️‍♀️🔥

08/23/2026

🔥 WHAT EXACTLY IS A METCON? 🔥

You’ve probably seen METCON on the Fit & Fierce schedule… but what does it actually mean?

METCON = Metabolic Conditioning.

It’s a workout designed to challenge your strength, cardiovascular fitness and muscular endurance all in the same session.

A Metcon might combine movements like:
💪 Dumbbells or kettlebells
🔥 Sled pushes
🏋️ Squats, presses or deadlifts
❤️ Rowing, biking or skipping
💥 Battle ropes, carries, step-ups and bodyweight exercises

The goal isn’t just to go as hard as humanly possible. A good Metcon uses a combination of work, recovery, resistance and movement to keep you working at an intensity that challenges you.

Why do I love them?

✅ Strength + cardio in one workout
✅ Builds muscular and cardiovascular endurance
✅ Lots of variety — workouts rarely feel boring
✅ Easily modified for different fitness levels
✅ Challenges your whole body
✅ You work at your own pace and ability
✅ And they’re just plain FUN with a group!

At Fit & Fierce, that might mean one person is lifting heavier, another is moving faster, and someone else is using a modification.

Nobody has to do the exact same thing at the exact same level.

You just have to show up and do what you can. ❤️

Our Metcons tend to have a little bit of everything — lifting, moving, sweating, laughing, encouraging each other… and occasionally wondering why Coach Cheryl thought that particular combination was a good idea. 😂🔥

Strong. Fit. Capable. And better together.