Synergy Fitness & Nutrition

12/29/2025

🔥 New Year. New Programs. New You. 💪

Starting January 6, we’re leveling up our monthly subscription programs with a 3-tier training system designed to meet you where you’re at — and guide you toward a stronger, healthier lifestyle. These programs are also complimentary to our in-house membership.

All programs follow 3 full-body strength days + 2 movement/cardio days.

🔹 Tier 1: Foundation
Perfect for beginners or anyone getting back into training.
✔️ Basic mobility
✔️ Entry-level strength to master proper technique
✔️Build movement quality, confidence, and consistency — no experience required.

🔹 Tier 2: Fitness
Built for those comfortable with traditional lifts like squats, deadlifts, bench press, and overhead pressing.
✔️ Increased training intensity
✔️ Progressive strength development
✔️ Structured programming to keep you improving month after month

🔹 Tier 3: Performance
For those ready to push limits and compete.
✔️ Advanced programming
✔️ Monthly progression
✔️ Leaderboard challenges to test yourself and the community
Train with purpose. Perform at your best.

No matter where you’re starting, there’s a tier built for you.

📅 Programs launch January 6
🚀 Commit to the process. Results will follow.

DM us to get started.

12/25/2025

🎄 Happy Holidays 🎄

Our Fitnut crew wishes you the best this holiday season and we hope you are able to take the time to enjoy good food with even better company!

We wouldn’t be here without you, and we can’t wait to get back together to prep for some 2026 goals!

12/20/2025

🎄 Holiday Schedule 🎄

Here are the hours for the next few weeks!

We are offering free classes and open gym for the next few weeks. So bring a friend and come check us out!

We will also have youth sport training times which will be coach lead throughout the day so check out our schedule on mind body to register!

12/18/2025

Indulging in holiday treats can be both fun and guilt-free, and here’s why it’s totally okay to enjoy them without derailing your fitness goals:

Life’s Too Short: Remember, holidays are about joy and celebration! A cookie or two (or three) won’t ruin your hard work; in fact, it can enhance your enjoyment of the season!

Moderation is Key: Treating yourself now and then keeps your diet balanced and prevents deprivation. Think of it as fueling your happiness, which is just as important as fueling your body!

Fitness is a Journey: Your fitness goals are about the long game. One festive treat is just a small pit stop on the road to your overall health journey.

Boost Your Metabolism: Occasionally indulging in those sweet treats can actually boost your metabolism! It can help prevent metabolic slowdown during a restricted diet, so go ahead and enjoy that slice of pie!

Bonding Moments: Sharing holiday treats can create memories with friends and family, strengthening those social bonds—an important part of well-being and happiness.

Fuel for Fitness: Think of holiday treats as a psychological boost that can enhance your motivation! Staying happy and satisfied can keep you consistent with your workouts and healthy choices.

So grab that peanut butter ball or gingerbread cookie without the worry—balance and joy are key ingredients to a fulfilling fitness journey! Enjoy the treats; just keep moving and smiling! 🎉🍪

❤️

12/15/2025

The first half of the UPEI season is officially complete.

We want to thank the UPEI athletes and coaching staffs for trusting us with their training throughout the first half of the semester. It has been a privilege to work alongside such dedicated student-athletes, and we are grateful for the opportunity to support their development.

We wish all UPEI athletes the best of luck as they finish their remaining exams and hope they enjoy some well-deserved time with friends and family over the holiday break.

Throughout the semester, we’ve had the opportunity to work in unison with and the —focusing on building athleticism, managing training loads, and keeping athletes healthy during their competitive seasons.

By balancing practice and game demands and collaborating closely with team physiotherapists, we tailor training to support performance while ensuring safe and effective return-to-play strategies.

We’re proud of the work accomplished this semester and look forward to continuing to support UPEI athletes in 2026!

12/10/2025

GIVEAWAY ALERT!

As we approach the new year, it’s the perfect time to kickstart your health and wellness journey and set the tone for an amazing 2026!

We’re excited to announce a special giveaway in collaboration with our friends at Symmetrics Health! Here’s your chance to win:

- 1 Month FREE Fitness Classes at Synergy Fitness & Nutrition
- 1 x 60 Minute Massage at Symmetrics Health

How to Enter:
- Like this post
- Share this post on your story
- Tag a friend in the comments to spread the word
- Follow both and on Instagram and Facebook.

Eligibility Criteria:
- Must be following both businesses on Instagram and Facebook
- Must like this post and share it!
- Tag at least one friend in the comments!

Giveaway Timeline:
Start Date: December 10th, 2025
End Date: December 19th, 2025

Winner Announcement: December 20, 2025

Join us in starting 2026 the right way! Don’t miss this fantastic opportunity to elevate your wellness journey.

Good luck and happy holidays from both the Symmetrics and Synergy teams!

12/03/2025

Sugar Intake vs Sleep Quality

Late-night sugar consumption can have several effects on sleep quality, primarily due to the impact of sugar on the body and brain. Here’s an overview of how consuming sugar before bedtime might affect your sleep:

Disrupted Sleep Patterns:

High sugar intake is linked to restless sleep and can lead to more awakenings during the night. This is because sugar can cause fluctuations in energy levels, making it difficult to maintain a deep, restful sleep.
Impact on REM Sleep:

Consuming sugar, especially late in the day, may reduce the amount of REM (rapid eye movement) sleep, which is crucial for cognitive functions and overall mental health.

Hormonal Effects:

Sugar can affect the balance of hormones like insulin and cortisol. Elevated cortisol levels, in particular, are associated with stress and can disrupt the sleep cycle.
Influence on Circadian Rhythms:

Eating late at night, particularly foods high in sugar, can interfere with your body’s natural circadian rhythms, potentially leading to difficulties in falling and staying asleep.

Sources:
Journal of Clinical Sleep Medicine: Studies have shown that diets high in sugar can negatively affect sleep quality by increasing arousals from slow-wave sleep. (St-Onge, M. P., et al. [2016]. “The effects of diet on sleep quality.”)

American Journal of Lifestyle Medicine: Highlights the role of nutrition in sleep disorders and specifies that excessive sugar intake may influence sleep patterns. (Frank, S., et al. [2017]. “Sleep and Nutrition Interactions: Implications for Health and Wellbeing.”)

National Institutes of Health (NIH): Provides insights on how sugar and diet affect sleep, linking high sugar meals to sleep disruption.

While these insights are supported by scientific research, individual responses to sugar can vary based on metabolism and overall dietary patterns. Reducing sugar intake, especially in the hours leading up to bedtime, is generally recommended to promote better sleep quality.

12/01/2025

⚾🥍 Score Big This Cyber Monday! 🏀⚽ 🥍

OUR LOWEST KIDS CAMP PRICING OFFER!

Get ready for an unforgettable summer at our 2026 Kids Camp, designed for ages 7-11! With 8 exciting weeks of action-packed fun, there’s something for every young athlete! No screens, just fun in the sun or in the rink!

🔥 4 Multi-Sport Weeks: Dive into a variety of sports—perfect for the budding all-rounder!

🥅 4 Hockey-Specific Weeks: Sharpen those skills on the ice with dedicated training! 🏒

🎉 Cyber Monday Exclusive: Grab a 25% Discount on all weeks! But hurry—this offer is only good until midnight tonight! ⏰

Secure your spot today with the link below and let’s make it a summer to be active!

https://www.synergyfitnut.com/2026-kids-camps-registration

11/29/2025

Eating Larger Meals Earlier
(Big Breakfast and Lunch, Small Dinner):

Metabolic Benefits:

Studies suggest that consuming more calories earlier in the day aligns with our natural circadian rhythms. This can optimize metabolism and improve insulin sensitivity, potentially aiding in better blood sugar control.

A study published in Obesity highlighted that participants who ate a larger breakfast and a smaller dinner experienced greater weight loss and improved metabolic markers compared to those eating a larger evening meal.

Appetite and Satiety:

Eating a substantial breakfast can lead to reduced hunger and lower caloric intake throughout the day. This is partly due to hormonal responses that promote feelings of fullness (satiety).

Research published in the Journal of Nutrition found that individuals consuming a larger breakfast reported higher levels of satiety compared to those who skipped it, leading to an overall reduction in daily calorie intake.

Energy Levels and Cognitive Function:

A nutrient-rich breakfast can enhance cognitive function and energy levels, potentially improving concentration and productivity throughout the morning.
Regular breakfast consumption is associated with better cognitive performance in areas such as memory and executive function according to various studies in nutritional neuroscience.

To conclude, many factors are to be observed when looking at this strategy such as; lifestyle, training schedule, stress management, quality of sleep, quality of nutrition, and many more.

So where this may not be the case “best” fix for you, it can certainly be a strategy to use to help with your fat loss journey.

11/28/2025

Hey, everyone! We hope you’re having an amazing day, spreading those Black Friday vibes while flexing your strength and endurance to haul in those fantastic deals! 💪🛍️

Guess what? We’ve got exciting news! It came to our attention that our checkout links were missing a spot for your promo codes! But don’t worry, it’s all fixed now and ready for action!

Here are our deals just waiting for you:

2026 Kids Camp: Grab 25% off for all weeks purchased! Perfect for those summer adventures! ☀️

General Memberships: Enjoy a sweet 20% off! Join us for fitness fun and flexible gym access! 🏋️‍♂️

Custom Programming: Get 15% off our tailored programming, complete with gym access, to hit your goals! 🎯

Happy shopping, everyone! And remember, as you haul those treasures to your car, lift with your legs and brace that core! Let’s keep it safe and strong!

Send a message to learn more

11/26/2025

Black Friday / Cyber Monday Sales

Get ready for our annual Black Friday deals! From November 26 to December 1, take advantage of these fantastic offers designed to help you reach your fitness goals:

Kids Summer Camp Registration: Enjoy 25% off our 2026 Summer Kids Camp, running from July 6 to August 28. Give your child a summer filled with fitness, fun, and friendships! There is single week availability or book multiple weeks as this is the best deal you’ll see for these camps! 🌟

General Memberships: Unlock 20% off our general memberships, which include access to adult fitness classes and flexible open gym times. Whether you’re a beginner or a seasoned athlete, we have something for everyone! 💪

Athlete for Life Custom Programming: Elevate your training with 15% off our tailored custom programming service. Receive a personalized fitness plan that aligns with your specific goals and allows for flexibility in your routine. 🏆

Don’t miss out on these limited-time offers! Transform your fitness journey and start the new year strong!

👉 Click the link in our bio to learn more and register.

11/24/2025

Unleash your potential with team strength and conditioning training! 💪

Research consistently shows that engaging in structured group workouts not only enhances individual performance but also promotes teamwork and motivation.

Evidence-Based Benefits:

Improved Power and Strength: Studies have shown that strength training increases power output, crucial for athletes in any sport.

Increased Endurance: Regular conditioning leads to better cardiovascular fitness, enabling athletes to sustain higher levels of performance for longer periods.

Enhanced Agility and Speed: Sport-specific training drills improve reaction times and overall agility, giving athletes a competitive edge.

Better Mental Toughness: Training in a supportive environment boosts resilience and determination, helping athletes to push through challenges.

Fostering Teamwork and Camaraderie: Shared workouts create bonds, leading to better communication and on-field synergy.

According to the Journal of Strength and Conditioning Research, athletes involved in team-based training programs tend to see greater improvements than those training alone. Join us in the journey to peak performance and watch your game elevate!

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