The century-old low-carb, high-fat diet has made a huge comeback, only this time under the name “Keto Diet”. It raves about weight loss results like any other diet, but its appeal is how simple it seems by following a high-fat meal plan for a short period of time. This may seem to work at first for most people, and some may need it for medical reasons, however, it can prove to unbalance your overall health. This is not a solution for weight-loss, there are safer ways to get there. At Shred905, we believe in a healthy balanced lifestyle that includes nutrition and fitness routines. 

What is the Keto Diet?

The ketogenic diet is essentially putting your body in a state of Ketosis. This means your body is using fat for energy instead of carbohydrates (carbs). A regular diet contains about 55% carbohydrates, 30% fat, and 15% protein, whereas the Keto diet while keeping protein levels the same, you are instructed to have 80% of fat intake and only 5% of carbohydrates.

When there’s less intake of carbs, your body burns through it faster and will have to turn to fat cells, where ketones are a byproduct. Ketones are usually released during periods of low food intake, like fasting, starving, and prolonged high-intensity exercise. For this reason, it may show results of immediate weight loss, however, what people may forget is the fat cells will still exist, they just shrink in size. The body burns carbs first as its preferred fuel source because it cannot be stored in large quantities. Let’s explore that for a moment…

Why do we need Carbs anyways?

Carbohydrates from food are broken down into glucose, a sugar our body uses for energy, that moves to the small intestine and the liver and into the blood. This is our blood sugar. The body burns carbs immediately OR converts the glucose to glycogen to be stored in muscles and liver in between meals. When our blood sugar level drops, the liver releases glycogen to restore your levels, an important cycle that keeps the body moving! 

6 Effects the Keto Diet could have on your Health

The long-term effects of staying on the keto diet are still unclear, there have only been short-term studies released. What we do know is it can affect the following:

3 Key ways to live a Healthy Fit Lifestyle While Losing Weight

1. Maintain a Balanced Diet 

As you’ve heard before, consume both your vegetables and fruits! Veggies are great for fibers and phytonutrients, but fruits are essential for vitamins and minerals. The keto diet restricts fruits which shouldn’t be the case in a normal healthy diet. Modifying your meal intake to help lose weight can be done safely by managing calories and insulin. The trick is to not overeat. To lose weight women should be eating around 1200 calories and men should be at around 1600, while a regular diet for active women should be around 1800 and men around 2200. Aim to have a balanced meal every 4 hours that include healthy fats, protein, and carbs.

2. Find a Workout that works for you – Try a Hybrid Fitness Class

Working out has so many benefits, including managing insulin levels. Losing weight without exercising should not be a goal and is definitely not a long-term solution. Living a healthy fit life includes a fitness routine.

At Shred905, all of our classes are ideal for weight loss. They will challenge any fitness enthusiast no matter what fitness journey you are on. All of our classes are hybrid fitness classes, meaning we feature and fuse among the best training methods for cardiovascular and healthy weight loss; spin, boxing, and octagon functional training. Look into classes like our high-intensity circuit Octa-Shred Bootcamp, our spin classes Shred Cycle, and also Small Group Training if you want to bring your motivation crew along. See a full list of our classes listed here.

3) Get in a Healthy Routine

Living a lifelong healthy fit lifestyle is achievable. That’s why a balanced diet is needed, along with a good fitness routine. We don’t believe in temporary diets or fitness programs. Keep at it and find the appropriate amount of time a week to work fitness into your busy life schedule. 

Develop a Healthy Fit Lifestyle with SHRED905

SHRED905 is an indoor boutique fitness studio featuring intense workouts based on the hybrid fitness training philosophy. Each class is designed to help you SHRED weight and tone your body through the use of multiple exercise tools and methods, found exclusively at our studio. Led by our professionally certified instructors, our SHRED workouts will improve your muscle tone, enhance cardiovascular endurance, lower stress levels, strengthen self-coordination, and fuel your confidence. Since we don’t believe in temporary fitness programs, we help you develop a lifelong healthy fit lifestyle. 

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Hometown. Newmarket

Why Spin/group training/boxing/yoga. Because movement is medicine.

Most passionate about. Life.  Every day is a gift.

3 words to describe you. Inspired.  Blooming.  Curious.

Motto. Everything in moderation, even moderation.

How do you recharge. Dry brush, oil self massage and a cold shower.

If you could meet anyone dead or alive. My partner’s father.

Guilty pleasure.  I never feel guilty about pleasure.

Biggest challenge overcome. Feeling disempowered.

Biggest accomplishment. My life.

Ideal Sunday. Feeling relaxed and recharged.

3 words to describe class/practice. Uplifting.  Empowering.  Reinvigorating.




Born in Mainland China, came to Toronto at the age of 15 

Why strength training? 

As the cliché goes, “You can’t go wrong with getting strong”. Strength training not only renders one physically strong, but also fortifies the mind. Being strong grants you the capacity to minimize physical injuries and enjoy life in general.   

Most passionate about? 

Being physically active 

Spending time with family 

Having innovative and genuine conversations with like-minded people 

3 words to describe you.

Pragmatic, genuine, sympathetic 


What doesn’t kill you makes you stronger  

How do you recharge?

Listening to Lofi Music 

If you could meet anyone dead or alive?

Bruce Lee 

Guilty pleasure?

Tim Hortons Farmer’s Wrap 

Biggest challenge overcome?

Successfully immersed into the new society, where its values and beliefs are drastically different than the place where I was originally born and raised. 

Biggest accomplishment?

Getting admitted to Canadian Memorial Chiropractic College  

Ideal Sunday?

Taking my time to cook and eat an elegant breakfast and going to the gym soon after without worrying about school and work 




Why Spin/group training/boxing/yoga 

Most passionate about: 

3 words to describe you


How do you recharge

If you could meet anyone dead or alive

Guilty pleasure

Biggest challenge overcome 

Biggest accomplishment

Ideal Sunday

Section 2 – 3words to describe class/practice



Toronto, Ontario.

Why Boxing?
Muay Thai for 15 years because I love it.  I started because I had an itch for martial arts. Once I tried Muay Thai I never looked back. 

What are you most passionate about?
Helping others achieve their goals.

Biggest Accomplishment?
Helping a very close friend beat cancer.

3 Words to Describe you?
Passionate. Fun. Calm

How do you recharge?
Eating! I love to eat.

If you could meet someone dead or alive?
Former king of Ethiopia, Emperor Haile Selassie.

Guilty pleasure?
Probably cheesecake. Definitely.

Biggest Challenge you’ve overcome?
Standing up for myself when others tried to keep me down.

CLASS STYLE- 3 words
Technical. Strong. Authentic.




I was born in Barcelos, Portugal but raised in Toronto.

Why Spin/group training/boxing/yoga 

Martial arts has alwasy been a part of my lfie since I was young, and eventually teaching it became a part of me, I like helping people become something more than what they think they can be, as long as they want it!

Most passionate about

Martial Arts, Acting, Rockclimbing, Comedy, and all things Nerdy.

3 words to describe you:

Goofy, Chaotic, Loyal


“Always try things twice, cuz you might not like it the first time.” OR

“Yesterday is history, tomorrow is a mystery, but today is a gift, that is why they call it the present.” – Kung Fu Panda, Master Oogway

How do you recharge

Watch anime, movies, rock climb, game, or read.

If you could meet anyone dead or alive

Dwayne Johnson, Jake Gylynhaal, Or Denzel Washington

Guilty pleasure

Milkshakes, Cheesecake

Biggest challenge overcome

Figuring out who Ivo is.

Biggest accomplishment 

Tough to say, maybe graduating film school, getting my 4th degree black belt.

Ideal Sunday

Movies, food, sun, and gaming

Section 2 – 3words to describe class/practice

MMA, KickBoxing, Calisthenics



Born in Toronto and moved to the ‘Bridge’….(Woodbridge).

Why Group Fitness?
I love the mental escape. The loud, amazing beats. It’s a total escape.

What are you most passionate about?
Family. Physical and mental health. Striving for better, never settling.

Biggest Accomplishment?
Overcoming my fear to push myself and learning how to deal with failure.

Ideal Sunday.
Not worrying about what Monday will bring.

3 words to describe you.
Loyal. Perfectionist. Passionate.

Find a strategy to deal with life and all it throws at you. 

How do you Recharge?
Exercise and more exercise.

Meet someone alive or dead.
Jesus Christ.

Guilty pleasure?
Tough. It’s a tie between pizza and potatoes.

Biggest challenge?
Learning to deal with things I have no control over.

3 words describing your class:
Intense. Attack. Empowering.


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9750 Weston Road, Unit 14,
Vaughan, ON, L4H 2Z7

(437) 747-6860


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