Vital Steps

Vital Steps Health and wellness facility that specializes in one-on-one exercise training. Vital Steps is a health and wellness facility.

Our team of health professionals are able to create programs tailored to each client's individual needs. We offer:

TRAINING PROGRAMS
- Personal Training
- Combination Training
- Group Training

SPECIALTY PROGRAMS
- Youth Programs
- Aboriginal Health
- Pulse Plus Fitcamps
- Women’s Weekend
- Fit Trips

EXTENDED HEALTH & WELLNESS PLANS
- Value Plan
- Lifestyle Plan
- Renaissance Plan
- Youth Plan

"Many people exercise and don’t get the results they are looking for. A common problem is choosing an exercise or moveme...
08/02/2021

"Many people exercise and don’t get the results they are looking for. A common problem is choosing an exercise or movement activity that does not support your goal. For example, if you are obese and want to lose weight, taking a stretch class will not help you achieve that goal. Taking restorative hatha yoga class to improve heart health will not help you achieve that goal either. Exercise will always work if you apply several basic principles to your workout.

Get guidance on what activities or exercises will help you accomplish your specific goals. For example to achieve weight loss or strengthen your heart consider a professionally designed strength and cardiovascular training program.

Change your exercise routine. You can’t expect to do the same routine for months and expect a different result. Muscles adapt to whatever demands you place on them. If your routine does not change muscle recruitment is reduced and you plateau.

Focus on a whole body workout even though your interest may be to flatten your abdominals, tone your arm muscles biceps and triceps and or strengthen your back muscles. Targeting one muscle group or body part can result in muscle imbalances possibly leading to injury. A whole body program is more likely to lead to a healthier, fitter body overall." - Jo-Ann James, Founder of Vital Steps

"There are many reasons why people don’t like sweating: Concerns regarding a strong odour (possibly synthetic material i...
07/30/2021

"There are many reasons why people don’t like sweating: Concerns regarding a strong odour (possibly synthetic material in clothing), excessive sweating (possible underlying medical condition) or it just plain feels icky. Regardless of how you feel about sweating it is important for the overall function of the body.

Sweat glands occur all over the body, but are most numerous on the forehead, the armpits, the palms and the soles of the feet. Its main function is to control body temperature and prevent over heating. As the water in the sweat evaporates, the surface of the skin cools which in turn cools the body.

Speak to your doctor if you are concerned about how much you sweat. Wearing clothing that keeps you dry longer, avoid wearing a cap, work out in a cooler environment and minimize the use of heavy creams and make up may help." - Jo-Ann James, Founder of Vital Steps

"You are never too fat to exercise. In fact, with proper guidance, exercise combined with a healthy nutrition and weight...
07/28/2021

"You are never too fat to exercise. In fact, with proper guidance, exercise combined with a healthy nutrition and weight management program, you can reduce your overall body fat composition, increase your energy level and feel great.

If you remain inactive the likelihood is continued weight gain and increased risk for a variety of chronic diseases that could result in losing your independence and negative impact on your overall wellness for years to come." - Jo-Ann James, Founder of Vital Steps

"Exercise not being fun is relative to the individual. Some people find training hard to the point of soreness as fun wh...
07/26/2021

"Exercise not being fun is relative to the individual. Some people find training hard to the point of soreness as fun while other consider that torture.

Knowing what your goals are for exercise, getting guidance choosing the right activities that will help you accomplish those goals and increasing your awareness to other types of movement or exercise programmes that are fun and enjoyable will likely result in you enjoying exercise and movement." - Jo-Ann James, Founder of Vital Steps

"Research has shown that you are never too old to exercise, and that exercise can improve the mind and body at any age. ...
05/28/2021

"Research has shown that you are never too old to exercise, and that exercise can improve the mind and body at any age. As we age exercise helps us maintain bone mass, strengthen muscles, improve our balance and coordination which decreases our risk of falls, boosts memory and eases the symptoms of many chronic disease conditions. You are never too old to benefit from exercise." - Jo-Ann James, Founder of Vital Steps

"Getting started on the road to fitness can be overwhelming at times. What activities should I do, how much time, what l...
05/26/2021

"Getting started on the road to fitness can be overwhelming at times. What activities should I do, how much time, what level of fitness am I, where should I go. First of all, if you have a health muscle or joint problem, check with your doctor first before starting any activity. Secondly, get an assessment to determine your fitness level. After your assessment the fitness specialist can advise you as to the type of activity or program that will help you reach your health and fitness goals." - Jo-Ann James, Founder of Vital Steps

"If you hate exercise you are not alone. There are many reasons why people hate exercise. The most common is that they c...
05/24/2021

"If you hate exercise you are not alone. There are many reasons why people hate exercise. The most common is that they choose exercise activities they don’t enjoy. Choosing an activity or workout you enjoy ensures that you will exercise and continue to exercise for the long term. Distractions may help. If you can watch tv, listen to music, or watch movie it may make exercise enjoyable enough to get you through your workout."

"Gyms generally cater to people of all fitness levels. If it is a specialty gym like a crossfit or a spin gym you need t...
05/19/2021

"Gyms generally cater to people of all fitness levels. If it is a specialty gym like a crossfit or a spin gym you need to consider whether it is an appropriate activity to participate in taking into consideration if you have a muscle, joint or health problem. Joining a gym can be a way to get in shape. Gyms generally offer a wide variety of activities that you can choose from to get fit. Before taking any of the activities in the gym, get an assessment first so that the fitness specialist can assist you in choosing the appropriate activities for you to get in shape." - Jo-Ann James, Founder of Vital Steps

There are several reasons why you may not be able to stick to your exercise program.Inconsistent training can result in ...
05/17/2021

There are several reasons why you may not be able to stick to your exercise program.

Inconsistent training can result in not reaching your goal, which can result in not sticking to your program. It’s important to exercise a minimum of three times a week at least 30 to 60 minutes each time depending on the results you are looking.

Specific and achievable goals not defined before starting a fitness program may lead to participating in a program that will not lead to goal(s) success. When you don’t see results you are less likely to stay on the program.

Being accountable to someone whether it’s a fitness buddy or trainer is a great way to help you stick to your program.

Enjoying your workout plays a big part in following through with your program. If you notice that you have tried several programs with the same result, then consider doing something totally different ranging from dance to martial arts to extreme sports activities. Choose an activity you will enjoy doing.

"You don’t have to exercise alone. Group exercise classes, small group personal training sessions, team activities are g...
05/14/2021

"You don’t have to exercise alone. Group exercise classes, small group personal training sessions, team activities are great ways to meet like minded people who can become your exercise buddy, motivate and keep you accountable to your program." - Jo-Ann James, CEO & Founder of Vital Steps

"Many years ago, when sports activities were considered exercise in middle and high school, those who were not sports or...
05/12/2021

"Many years ago, when sports activities were considered exercise in middle and high school, those who were not sports oriented or uncoordinated had negative experiences because they were unable to keep up with or learn the skill to play the sport because of lack of coordination. Today that has all changed. Schools now offer a broader range of activities that do not require a high level of skill or coordination.

Today there are many fitness and exercise activities where being overly coordinated or skilled in not required. Basic exercise movement programs using dumbbells can be designed to suit your need. Weight training machines are also great because you don’t have to be coordinated to use them. " - Jo-Ann James, Founder of Vital Steps

"Everyday that you don’t exercise results in weak muscles, poor posture, increased risk for chronic diseases, reduced en...
05/10/2021

"Everyday that you don’t exercise results in weak muscles, poor posture, increased risk for chronic diseases, reduced energy levels and fatigue. Start by walking at least 20 minutes a day. Any kind of movement activity for 20 minutes can be beneficial to your over all health in various ways." - Jo-Ann James, CEO & Founder of Vital Steps

Address

1701A Avenue Road
Toronto, ON
M5M3Y3

Opening Hours

Monday 6:30am - 7:30pm
Tuesday 5:30am - 7:30pm
Wednesday 6:30am - 7:30pm
Thursday 5:30am - 7:30pm
Friday 6:30am - 7:30pm
Saturday 6:30am - 2pm

Telephone

+14167858828

Website

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