Experience the Twist Difference




Our mission is to combine forward-thinking nutrition with trademarked training systems and internationally recognized educational tools to help every adult, athlete and youth get a body that works – inside and out.

TWIST is not just a gym

TWIST is a performance and wellness centre that integrates fitness training, nutrition and rehabilitation services to help you get a body that works for the life you want to live.

We don't train - we coach

We coach high performance athletes & people who want to be become healthier, stronger, more energetic and perform better in their daily lives. We believe everyone is an athlete and every athlete can improve with proper coaching. TWIST is not just a place to train, it is a place to learn, a place to be challenged and a place to challenge yourself to get better, every day. Come in and experience the TWIST Difference and let the TWIST team of coaches and experts help you Be Ready to meet all of your health, fitness, nutrition and performance needs.

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Training Olympic athletes can be challenging…

Training plans may need to be adjusted on the fly due to injuries or changes in competition schedules but still need to align with long-term goals.

We need to constantly monitor strength gains, movement patterns, and overall fitness levels to be able to make adjustments to their training to ensure they are continually improving.

But the reward is that it is a pleasure to train these athletes because of their unwavering commitment to their sport.

They are willing to do whatever it takes and make whatever sacrifices are necessary to achieve their goals even when the going gets tough.

You too can train with us just like an Olympian. Click the link in our bio to book yourself in for a FREE assessment with one of our Sports Performance Coaches.
#olympicathlete #olympicgymnast #olympicdreams #sportsperformancetraining #athletedevelopment

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We can’t get this out of our head ⬇️

“It’s all about the training. It’s all about the will to prepare and win. That’s what separates the champions from the rest.”
~Tom Brady

In today’s competitive sports, natural talent is an asset but it’s not enough on its own.

To be successful, today’s athlete needs:

✅ to maintain optimal physical & mental health
✅ to put in the hard work & dedication to training for continuous improvement
✅ to maintain discipline & commitment to training routines, diet and lifestyle.
✅ to learn new strategies & innovations in training methods

Our Weightlifting For Sport workshop (Mar 2/9/16) is everything you need to be successful in today’s highly competitive sports environment.

Set yourself apart from the rest.

Link in bio to register ☝️
#sportsperformancetraining #trainorremainthesame #athletedevelopment #playerdevelopment #athletictrainers

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Team training…How hard can it be? Boys do it.

There’s nothing we love better than seeing female athletes slaying it on the gym floor.

Got a team that needs some strength and conditioning to give them the advantage? Or maybe just want a great team building activity?

Our team training program delivers both. You get professional sports performance training that is customized to your team’s needs and goals AND you get players that work better together.

DM us for more info.
#teamtraining #sportsperformancetraining #girlscantoo

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Learn how to use advanced plyometrics to your advantage 👇⁠

In our upcoming workshop: Weightlifting For Sport, Coach Kash will teach you the principles of plyometric training and how to use it to boost your athletic performance.⁠

He will lead you through the different levels of plyometric progressions with the goal of mastering technique and improving your reactive strength, power and explosiveness.⁠

At the end of the workshop you will leave feeling confident in your ability to use plyometric exercises as part of your training regimen. ⁠

To keep the Coach to athlete ratio low, we are limiting space so grab yours before they`re gone.⁠

March 2, 9, 16 12-1pm⁠

Link in bio to register 👆⁠
#plyometrics #advancedplyometrics #sportsperformancetraining ⁠
#strengthandconditioning #functionaltraining #athletictraining

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Hey everyone, we`re thrilled to announce our upcoming Weightlifting for Sport Workshop! ⁠

Whether you`re a beginner or an experienced lifter, this workshop is designed to help you improve your technique, strength, and overall performance. ⁠

Here are the details:⁠

📅 Date: March 2, 9 & 16⁠
🕒 Time: 12 - 1pm⁠
🏢 Location: TWIST TriCities⁠

💪 What to Expect:⁠

▪ Expert guidance from certified coaches⁠
▪ In-depth technique analysis⁠
▪ Personalized training tips⁠
▪ Q&A session to address all your queries⁠

Don`t miss this opportunity to take your weightlifting and plyometric skills to the next level! ⁠

Tag a friend and spread the word. See you there! 💪 ⁠

Link in bio to register 👆⁠

#WeightliftingWorkshop #StrengthTraining #FitnessJourney #sportsperformancetraining #athletedevelopment

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3 tips for seizing the moment for physical activity even when you`re on vacation 👇⁠

1️⃣ Bring your runners and walk, walk, walk then stop periodically and do walking lunges, squats or pushups.⁠

2️⃣ Plan active excursions like snorkeling, hiking, cycling or skiing.⁠

3️⃣ Utilize the hotel gym if you`re missing the weights or pack a resistance band in your suitcase and do a quick HIIT workout in your room.⁠

Functional exercises are so time efficient because they combine movements and target multiple muscle groups simultaneously, so you can achieve a full-body workout in a shorter amount of time - even on vacation!⁠

Want to learn more about functional fitness training? Book yourself in for a FREE session by clicking the link in our bio 👆⁠
#pushupchallenge #functionaltraining #vacationworkout #niagarafalls #functionalexercises #exercisetips #healthtips

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Get the same results in a shorter period of time 👇⁠

You don`t need to spend hours in the gym doing those boring body part split workouts:⁠

⏱ Functional training workouts combine movements and target multiple muscle groups simultaneously, so you can achieve a full-body workout in a shorter amount of time.⁠

🤸‍♀️Multi-joint movements not only build strength but also enhance coordination and balance.⁠

🏃‍♂️Instead of isolating muscle groups, functional training focuses on integrated, compound exercises that improve overall functionality for whatever activities you enjoy in life.⁠

So you don`t just look good, you move well too!⁠

Curious about what Functional Training is like? Grab your FREE session by clicking the link in our bio 👆⁠
#functionaltraining #functionalfitness #movebetter #movewell ⁠
#athletictraining #trainsmarter #grouptraining #personaltraining

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Boost your explosiveness with Trap Bar Jumps 🚀👇⁠

This exercise is a real "powerhouse" for improving an athlete`s rate of force development (RFD).⁠

Enhancing RFD:⁠

✅ enables athletes to generate maximal force in minimal time, resulting in explosive movements⁠
✅ allows athletes to accelerate more rapidly, enabling them to reach higher speeds quickly⁠
✅ contributes to improved vertical jump height and overall power output⁠
✅ aids in rapid changes of direction and agility⁠

Athletes with superior RFD have a competitive advantage by executing explosive movements with greater speed and power. ⁠

So if you play a sport that involve sprinting, jumping, quick changes in direction, and explosive movements you should consider adding this to your routine.⁠

If you need help, just let us know. Ask us anything in the comments below or book yourself in with one of our Sports Performance Coaches for a FREE session.⁠

Link in bio.⁠
#explosivepower #sportsperformance #trapbar #plyometrics #jumptraining⁠
#powerdevelopment #plyometrictraining #sportsperformancetraining #athletedevelopment

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We train more than just your body 👇⁠

Even the top athletes experience challenging thoughts and emotions that affect their mindset, confidence and their performance:⁠

💠self-doubt that undermines their confidence⁠
💠feelings of frustration & disappointment when their performance doesn`t meet their standards or past performance⁠
💠comparing themselves to others⁠
💠fear of failure and disappointing others⁠

To combat this, elite athletes train not just their bodies but their minds as well.⁠

Mindset training equips athletes with the tools to bounce back from setbacks, persevere through challenges, and sustain motivation, leading to a more consistent and resilient performance.⁠

By cultivating a resilient and positive mindset, athletes can develop unwavering focus, bolster their confidence, and effectively manage the pressures of competition. ⁠

Click the link in our bio or DM us to contact us for more info on how our Mental Performance Coaching will help you:⁠

💠 overcome the mental barriers that are affecting your performance⁠
💠 build better habits, behaviours and routines⁠
💠 set and achieve goals⁠
💠 optimize focus and concentration⁠
💠 cope with performance anxiety⁠
#mindsettraining #mindsetcoaching #mindsetmatters #mindsetiseverything #sportsperformance #sportsperformancetraining

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As an athlete, mid-season burnout can be a real challenge. Here are some practical tips to help you stay motivated, energized, and focused throughout the season 👇⁠

✅ Manage Your In-Season Training Load: Avoid sudden spikes in training volume or intensity and periodize your training to include deload weeks to prevent overtraining.⁠

✅ Prioritize Rest and Recovery: Schedule regular rest days into your training plan and make sure you`re getting enough sleep each night to support recovery.⁠

✅ Nutrition and Hydration: Stay properly hydrated and maintain a well-balanced diet to support your energy levels and recovery.⁠

✅ Mindset and Mental Health: Practice mindfulness and stress management techniques to stay mentally resilient. Seek support if you`re feeling overwhelmed.⁠

✅ Reassess and Adjust: Regularly assess your training and competition schedule to make necessary adjustments.⁠

If your performance is starting to suffer - you`re easily winded or suffering from chronic injuries are a tell-tale signs that you are - but you`re not sure how to go about combating it, book yourself in for a FREE session. ⁠

Our High Performance Sports Coaches can help you formulate a custom game plan that guarantees you will perform at your best at all times. Link in bio to book.⁠
#burnoutisreal #sportsperformance #sportsperformancetraining #strengthandconditioningcoach #athletedevelopment

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Add a TWIST to your usual chest workout: Medicine Ball Chest Passes for explosive strength 👇⁠

If you`re looking to improve your upper body strength, explosive power, and athletic performance this variation of the standing med ball chest pass is a good addition to your workouts.⁠

Why lying down? you don`t have your legs to help you generate force and power - it all comes from your upper body.⁠

What sports will benefit?⁠

✅ basketball⁠
✅ volleyball⁠
✅ baseball⁠
✅ lacrosse⁠
✅ hockey⁠
✅ tennis⁠

Any sport that requires explosive upper body strength and it`s also a functional movement so everyday athletes benefit too!⁠

Got questions? Drop us a DM or comment below and one of our Coaches will be happy to help.⁠

#chestpass #medicineball #functionaltraining #chestday #powerdevelopment #plyometrictraining #sportsperformancetraining

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Your Leg Day reminder 👇⁠

Whether you`re an athlete looking to enhance sports performance or an individual focused on general fitness, integrating single-leg training into your workout routine is a must: ⁠

✅ Functional strength gains that translate to both sport & real-life activities⁠
✅ Precision muscle engagement⁠
✅ Boost your balance and stability⁠
✅ Prevent muscle imbalances⁠
✅ Develop stronger core muscles⁠
✅ Improve hip range of motion⁠
✅ Wake up the mind-muscle connection⁠

It`s important to start with proper form and a manageable level of resistance. Gradually progress as strength, balance, and stability improve.⁠

Let us know in the comments below if you love or hate single-leg RDL`s!⁠

Book yourself in for a totally FREE assessment with one of our Coaches. They`d love to help you crush whatever goals you`ve got 💪 Link in bio.⁠
#rdl #deadlift #singlelegrdl #unilateraltraining #functionalstrength⁠
#athletictraining #strengthandconditioning #sportsperformancetraining

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The Push-Up Challenge starts tomorrow and we want you to do it with us!! 👇⁠

We will be doing 2,000 push-ups in 23 days (Feb 1-23) to benefit the Canadian Mental Health Association.⁠

Click the link in our bio to join our team and/or make a donation. ⁠
⁠#pushupchallenge #thepushupchallenge #mentalhealthawareness #pushforbetter #moveyourbody #mentalhealthmatters

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Looking for an quick but effective core workout? Check this one out 👇⁠

This spicy little Tabata-style circuit will not only fire up your core (and we do mean 🔥), it`s also a full-body workout that will build lean muscle, strength & stability, burn fat and improve mobility.⁠

Perform as a stand-alone workout or add it as a finisher at the end of your strength workout.⁠

Here`s what you need to know: ⁠

✅ Each tabata round of 5 exercises is 2 1/2 minutes⁠

✅ Perform as many reps of each exercise as you can in 20 seconds, then rest for 10 seconds before starting the next exercise.⁠

✅ When you`ve completed all 5 exercises, rest 10 seconds and repeat the round again⁠

✅ Perform as many rounds as you can (aim for 20 minutes)⁠

Give it a go and let us know in the comments below how it went 😈⁠

Need help putting together a strength training program? Our coaches can help by designing a custom program for you based on your needs and goals. You can work with them in person if you need some accountability, or you can opt for a take home program that you can do on your own.⁠

Click the link in our bio to book yourself in for a FREE assessment with one of our Coaches to get started. ⁠
#coreworkout #tabataworkout #functionaltraining #intervaltraining⁠
#noequipmentworkout #hiittraining #freeworkout⁠
#cardio #homeworkout

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Join our Team! 👇⁠

The TWIST TriCities Community is taking part in The Push-Up Challenge to benefit the Canadian Mental Health Association.⁠

We will be doing 2,000 push-ups in 23 days (Feb 1-23) for the 20% of Canadians who will experience a mental illness each year.⁠

Join us and you will not only get fit and have fun, you can help Canadians get the mental health support they need.⁠

Can`t do push-ups? No problem. You can do modified versions (incline or wall push-ups), sub in an alternative exercise or aim for a smaller portion of the target if it`s too challenging.⁠

There`s even a cool app for your phone so you can track your daily totals. It`s called "Push For Better" and it`s available for both Android and IOS. ⁠

Click the link in our bio to join our team and/or make a donation to the Canadian Mental Health Association. ⁠

Let`s go TWISTers 💪🌪 ⁠
#pushupchallenge #thepushupchallenge #mentalhealthawareness #pushforbetter

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Regular exercise isn`t just physical 👇⁠

Exercise = Happiness!⁠

Research shows that exercise has a profound effect on symptoms of depression, stress and anxiety.⁠

✅ When we exercise, our bodies release chemicals that have positive effects on our mood and cognitive function.⁠

✅ Consistent exercise helps reduce the levels of the body`s stress hormones, cortisol and adrenaline, as well as improves sleep which leads to better stress management.⁠

✅ When you exercise with a partner or join a fitness community you get the added benefit of fighting feelings of isolation and loneliness.⁠

Book yourself in for a FREE assessment with one of our Coaches. They can help you formulate a wellness plan and get you on the right path to better mental and physical health. Link in bio to book 👆⁠

Share in the comments below how exercise makes YOU feel!⁠
#bellletstalkday #mentalhealthawareness #mentalhealthsupport⁠
#hormonehealth #selfcareisntselfish #wellnesstips #wellnesswednesday #mentalhealthtips

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Squat aren`t just squats 👇⁠

Changing how the weight is distributed can give you different results - by front-loading the squat you will see:⁠

🏋️‍♂️ greater emphasis on quads = explosive power development⁠
🏋️‍♂️ improved core stability = better balance, control, and transfer of power ⁠
🏋️‍♂️ more balanced lower body development⁠

Tips for Dumbbell Front Squat:⁠

✅ Position the dumbbells just above your shoulders, with your elbows pointing forward⁠
✅ Tighten your core muscles to stabilize your spine⁠
✅ Keep your chest up, back straight and avoid leaning too far forward⁠
✅ Push through your heels to return to start focusing on engaging the quads and glutes⁠
✅ Start with a weight that allows you to maintain proper form⁠

Questions on incorporating squat variations into your training regimen? Ask us in the comments below. ⁠

Not sure how to get started? Book yourself in for a FREE assessment with one of our Coaches. Link in bio to book your complimentary one-on-one session👆⁠
#frontsquat #exercisevideo #functionaltraining #sportsperformancetraining

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Why we love training teams like this 👇

✅ They come to work every time
✅ They value the team culture
✅ They challenge and support each other
✅ Their goal is be better after every session

Have you got a team that wants to be better at their sport? Let us know and we’ll schedule a quick consult to go over how we can help your team achieve their dreams.

Let us know in the comments below what qualities you think the most successful teams have 👇

#pov #softballgirls #teamtrainingprogramming #webuildchampions

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Not just for hockey players! 👇⁠

Benefits of tabata training for athletes:⁠

✅ improved cardiovascular endurance⁠
✅ increased anaerobic capacity⁠
✅ muscular endurance⁠
✅ time efficient⁠
✅ develops explosive power⁠

Interested in any of the above? Book yourself in for a FREE assessment by clicking the link in our bio.⁠

Questions about tabata training? Ask us in the comments below 👇⁠
#tabatatraining #sportsperformancetraining #athletedevelopment #playerdevelopment

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If you haven`t already, come on in and meet our Coaches. They really are the best in the biz!⁠

Link in bio to book a free assessment.⁠

If you`ve worked with one of our coaches, let us know in the comments below 👇⁠
#strengthandconditioningcoach #sportsperformancetraining #personaltraineryvr #athletedevelopment #playerdevelopment

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