WTF Fitness & Kickboxing

WTF Fitness & Kickboxing Group training, personal training & strength & conditioning . To view our current class schedule, click on the " Learn More" button on our page!

08/18/2026

Am I a “girls girl “? I’m not here to say I support every woman.

I support good women.
Women who celebrate other women.
Women who clap when another woman wins.
Women who encourage instead of judge.
Women who don’t see another woman’s success, strength, beauty or confidence as a threat.

Because that’s what I believe an all-women’s gym should be.

A place where we lift each other up — literally and figuratively. 🏋️‍♀️❤️

There’s no room here for jealousy, gossip, tearing other women down, or treating fitness like a competition against the woman beside you.

Your strength doesn’t take away from mine.
Her progress doesn’t diminish yours.
Another woman shining doesn’t make your light any dimmer.

At Women’s Total Fitness, we’re building a community where women can walk through the doors exactly as they are, work hard, get stronger, celebrate their wins, and know the women around them are genuinely cheering them on.

Because strong women don’t compete with other women — they create space for more women to become strong.

And THAT is the kind of women’s gym I’m proud to own. ❤️

No jealousy.
No judgment.
No bu****it.

Just women lifting women. 💪🏼👑

Happy Mother’s Day to all the incredible moms out there 💖To the moms raising babies, teenagers, grown children, foster c...
05/10/2026

Happy Mother’s Day to all the incredible moms out there 💖

To the moms raising babies, teenagers, grown children, foster children, bonus children, grandbabies, fur babies… and to the women still hoping, praying, and trying to become moms one day — today is for you too. 🌸

Your strength shows up in more ways than the world sees. In every early morning, sleepless night, sacrifice, cuddle, lesson, ride, workout, and moment of unconditional love.

From all of us at Womens Total Fitness — we celebrate you today and every day. 💪💕

Strong women. Strong families. Strong communities.
Happy Mother’s Day! 🌷

04/09/2026

Strong women, stronger mindset 💪✨

Tonight wasn’t just a workout — it was women showing up, lifting themselves up (in more ways than one), pushing limits, and still finding time to laugh through it all.

Progress doesn’t always look perfect… sometimes it looks like sweat, grit, and a whole lot of determination.

Proud of every single one of you for chasing your goals and not quitting. 🔥

Happy Easter 🐰💪No classes today & tomorrow — but the doors are open.Open gym all day for our members. Let’s get it in.
04/05/2026

Happy Easter 🐰💪
No classes today & tomorrow — but the doors are open.
Open gym all day for our members. Let’s get it in.

If you’ve been following my weekly workouts, you might’ve noticed I’ve been adding cardio after my lifts. A few of you h...
02/26/2026

If you’ve been following my weekly workouts, you might’ve noticed I’ve been adding cardio after my lifts. A few of you have asked why — so here’s the full breakdown.
Right now, my goal is to reduce body fat while maintaining as much muscle as possible. I’m in a lean-out phase, and the order of my training is intentional.
Here’s why I lift first and do cardio after:

1. Train weights first�Lifting while you’re fresh means more strength, better muscle pumps, and better overall progress. When your energy is highest, you can push heavier loads, perform higher-quality reps, and create the mechanical tension needed to actually stimulate muscle growth.
If you do intense cardio first, you risk reducing strength output, which can limit performance and potentially impact muscle retention.

2. Save fat burning for later�Strength training primarily uses glycogen (stored carbohydrates) for fuel. After lifting, those energy stores are lower.
When you move into cardio afterward, your body is more likely to rely on stored fat for energy. It’s not magic — it’s just more efficient fuel usage during a fat-loss phase.

3. Better hormone response�Strength training naturally increases anabolic hormones like testosterone and growth hormone, both of which support muscle maintenance and fat metabolism.
By prioritizing weights first, you maximize that response. Adding moderate cardio afterward helps maintain the fat-burning environment without interfering with strength output.

4. Make cardio more efficient�Cardio feels harder after lifting — and that’s actually a benefit.
Your heart rate rises faster because your body is already working. That means you can often get a strong cardiovascular stimulus in less time. Increased heart rate, improved conditioning, and higher calorie burn all support leaning out.

5. Know when to switch the order�If endurance is your main goal — or you’re training for long, intense cardio sessions — cardio should come first. Performance priority determines exercise order.
But since my current focus is fat loss while preserving muscle, lifting first is the smarter move for me.

Best combo for my current goal:�Lift heavy → short to moderate cardio session → stay consistent with nutrition → recover properly.
Doing cardio post-lift isn’t mandatory for everyone. Training order should match your goal. For me, this structure allows me to burn fat, maintain muscle, improve conditioning, and lean out efficiently without sacrificing strength.

Nobody walks into the gym ready.You walk in, you struggle, you learn, you level up.That’s the process. That’s the point....
02/21/2026

Nobody walks into the gym ready.
You walk in, you struggle, you learn, you level up.
That’s the process. That’s the point. 💪

02/11/2026

Pain with purpose hits different.
Trauma is chaotic and unwanted. Training pain is chosen, controlled, and transformative.

One breaks you down. The other builds you up.

If you’re craving pain with purpose, learn the difference — and step into your power.
Limited training spots open starting next week. Train with me.

02/04/2026

The best advice I was given in two words was “you can’t.”
My response in two words was “watch me.”
And now I’ve built a space where women rise, grow stronger, and prove every doubt wrong — in the gym and in life.
This isn’t just about fitness. It’s about confidence, power, and becoming unstoppable. It’s a community of powerful women becoming their best selves. 💪✨

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43466 Sparta Line
Saint Thomas, ON
N5P3S8

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+15197018980

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