"I was thrilled to hear that I was recognized as member of the month for November. I want to credit all of my gym buddies for keeping me motivated, reminding me of my progress and helping me maintain a positive mindset!  For me, it’s all about getting stronger, moving better and being prepared for whatever the day brings (burpees or donuts). My golf game has never been better. It’s really fun to hit it so far. With grit, humour and a touch of sarcasm I hope to be that badass that never goes out of style. Thanks KS!" - Shelley Kerr (November 2024)

Thanks again Gavin!  You've managed to really make me feel good and proud of the work, dedication and consistency I've put in and out of KS.

It's a new lifestyle that I'm adopting.

I've never been athletic but always dreamt of being physically fit and feeling good about my physique.  It's something I've dabbled with over the last 25 years of my life.  A variety of gyms, personal trainers and on and off health kicks.  I never ever thought I'd be able to achieve a healthy fit physique.

I began the 6 week challenge in March 2024.  Several weeks into the challenge I explored other classes such as HIIT, Cycle and Weightlifting.   I quickly found a love for both cycle and weightlifting.  Simultaneously I began to rediscover my love for running.  I began setting small running goals.  In the beginning I was doing intermittent walk/runs.  It was as short as 30 second runs coupled with 120 second walks.  Those 20 minute sessions gradually got longer to where I can now do a 5k nonstop run in as quick as 30 minutes or so.  I ran my first official 5k run in support of Jumpstart on September 22nd and set a personal best at just under 30 minutes.

Through the ongoing support of Gavin and the other trainers (Brett, Mike & Lauren) I continuously look for feedback and coaching opportunities to learn, adjust and challenge myself to enhance my knowledge, abilities and to push myself to new limits.

I'm in the gym 7 days a week participating in my 3 group training sessions, I add a personalized weightlifting regime in every day, I cycle 2 times a week and I add in several runs or fast paced vigorous walks each week.

My nutritional habits have drastically changed since joining KS.  Without depriving or avoiding certainly foods, I make better choices of what and when I eat.  I prioritize my daily protein and naturally my other macros seem to fall in line within my targets. I make it a priority to remain in a calorie deficit daily, if I can, by also ensuring I'm maintaining a very active lifestyle to help achieve that.

A very important benefit of my fitness and healthy nutrition lifestyle worth mentioning is the effect it has had on my mental and emotional health and stability. While I'm naturally an anxious and nervous individual who has been through several depressed periods in my life, my ability to self-manage and cope with life stress has been transformed by my newly found love for fitness and physical activity.  The natural therapy that occurs at the gym, surrounded by other great people, and through the hard work and sweat, my self-confidence and mental clarity have improved tremendously. 

Between the start of my KS journey which was in mid-March 2024 to September 24th, I lost 35lbs and I've seen all other fitness metrics drop to all-time lows.  While I continue to have an optimal weight loss goal, I'm also looking to build muscle and tone my physique.

I try hard to meet each day with a positive outlook and an excitement for life, even though, like everyone else, not every day turns out that way.  I try and promote positive energy and build up others as I know how easy it is for most of us to fall into a dark place and not feel great. I've had and have a great circle of influence around me over the years, and it's my purpose to try and be that support for others.

-Mike Raymond (October 2024)

“I joined kinetic synergy in the summer of 2016 because I wanted/ needed to do something different and my friend had been recommending I join for months. I joined thinking I wanted to feel better overall. Working with karley allowed me to establish a routine and be accountable. Being a member at kinetic synergy and working with karely helped me achieve results I hadn’t really thought possible. I’ve got a great routine going and am setting and achieving my goals…..now working towards goals I had never previously considered!”

​- Jess Mantesso

“While I have always had an interest in fitness, working out, playing sports…In the recent years I had become something of a gym nomad…trying out different gyms, different classes and activities. Nothing held my attention for more than a few months at a time.
Then there was Kinetic Synergy. The approach was different right off the bat. From the moment Gavin both interviewed me when I joined to texting me after I missed a few classes right off the bat after joining, which has never happened in any gym I have ever been in before, I knew this gym was different. All the trainers (mainly Jon and Sierra) I have had the pleasure of training with are professional, friendly, encouraging, patient and most importantly very knowledgeable and motivating. This rubs off on to the clients as well, as everyone I have encountered is so nice and very supportive. I now never miss a class and come to the gym as often as I can; 5 or 6 times a week…and I look forward to going every time. It is the absolute best way to start the day. CrossFit and lately Box Fit are my 2 passions, and I always pick up something from every class. I am proof that you are never too old to learn something new or nothing is too difficult. With hard work you can pretty much accomplish anything you set your mind to.”

​Mike Lostracco