THE FACILITY
4032 NOTRE DAME W
Located in the heart of St-Henri, our second studio is equipped with exercise bikes, rowing machine, training benches, dumbbells, and free weights to ensure a variety of workout options to keep your routine fresh!
HOURS
MONDAY TO FRIDAY | 6AM – 8:30PM
SATURDAY | 7AM – 1PM
SUNDAY | CLOSED
MEET OUR COACHES
NICOLE LORENZ
Nicole has always been passionate about fitness. She played high levels of hockey and soccer until her late teens and, since then, has found a love for powerlifting. Nicole has competed at the regional, provincial, and national levels, and continues to strive for more. She has experienced numerous benefits from strength training including sustained energy levels, high muscle tolerance, improved cardiovascular health, better ability to perform daily tasks, and physical changes. She has developed confidence and total belief that strength training is beneficial for every person, no matter your experience, age, size, or perceived limitations. Nicole has helped clients find their inner strength and has helped them exceed their expectations and perceived limitations She has also helped clients recover from injury, lose weight, and move better, believing that every client is unique and enjoying finding the best ways to help them reach their goals.
Nicole’s passion for fitness and her innate desire to work with people intersected perfectly when she started coaching at Paradigm Fitness in 2018. During this time she was finishing up a PhD in piano performance at the Universite de Montreal, which, although she decided to ultimately switch careers, taught her discipline and the benefit of hard work and focus. She uses these skills when coaching clients, tying together her knowledge of the human body, strength training, and the roles the mind, discipline, and enjoyment play in it all. In January 2020, Nicole opened Paradigm Fitness in Saint Henri. She owns, operates, and manages the location, while coaching clients in strength training, injury rehab, weight loss, and nutrition. She is certified with CanfitPro and Precision Nutrition, and, with her experience and various expertise, has helped numerous clients discover what fitness can do for them.
KACEY BAINES
Kacey picked up her first barbell at the age of 18 and has been an advocate of heavy lifting ever since. She is a former Team Canada powerlifter, certified Strength Coach and Pregnancy & Postpartum Specialist.
Though retired from competitive powerlifting, Kacey enjoyed a 14 year long career as one of Canada’s top lifters. She competed at IPF World Championships (Salo, Finland, 8th place) and the Commonwealth Championships (BC., Canada, 1st place) in 2015. She has won her class at CPU Nationals four times and has held multiple provincial and national records.
Kacey has coached & developed powerlifters from novices at the regional level, right up to medallists on the international stage, but she has a special interest in beginners and those experiencing difficulty returning to exercise. Since the birth of her son in 2017, Kacey has extensively studied pregnancy & postpartum fitness and immersed herself in the world of pelvic health. She collaborates with a network of pelvic physiotherapists to support those wishing to exercise with pelvic health considerations.
Kacey received a BFA from Concordia University in 2003 and it was at this time she completed her first personal training certification, furthering her studies over the years through YMCA, CanFitPro, FMS, ISSA, P&PPA, TFA Level 1 & 2.
GELAREH SABERI
Gelareh believes that taking care of your health today is the best investment you can make for tomorrow. To make that investment count, she is passionate about helping people achieve their fitness goals, and encouraging an active lifestyle. She is currently a 4th year student in Health, Kinesology and Applied Physiolology with a specialization in Athletic Therapy at Concordia University. She is very excited to share her academic knowledge and real-world experience, and she thrives in the small-group setting at Paradigm FItness.
Gelareh likes to focus on teaching proper technique. She believes that once you have it, everything becomes easier. She is adamant that by paying attention to details now, (both big and small), you will be able to protect yourself from common training injuries, develop proper posture and form to help you now as well as in the future. Like a sculptor creating a beautiful statue, Gelareh is dedicated to helping you look and feel your best. By combining commitment and determination with proper technique and training, she is confident everyone is able to positively reach their fitness goals.
KATIE HAMMONDS
Katie has a strong passion for helping people feel happier, healthier, and stronger in their bodies. She believes that fitness is more than just exercise. It’s rest, stress management, play, self growth, and the embodiment of the sentence “I love me and it’s important to take care of me.”
FIT certified, as well as having completed two yoga teacher trainings in Restorative and Hatha yoga, she also has a background in active flexibility work and bodyweight/skill acquisition fitness. She believes that strengthening and stretching your body are key components in maintaining a healthy quality of life. More than just increasing lifespan, she believes in increasing healthspan, re: how long we can actively engage in necessary daily activities unassisted, as well as the activities we love! She’s a firm believer that if you could do one thing to improve your overall health, strength training is at the top of the list, and is excited to help guide you in learning about your body, how to practice safely, and help instill good habits you can carry with you through life.
She’s an avid reader, budding violinist, handstand enthusiast, excessively vocal weight lifter(yell if you need to!), and overall passionate about learning. She’s dabbled in kickboxing, skateboarding, parkour, running, spin, outdoor long distance biking, lyra, and various forms of yoga(including on a paddle board). While pole dance is her main passion and practice, she hopes her experience in various fields of fitness will help people find their own personal passion, and in doing so find joy and motivation in caring for their overall health.
ALEXA ROUSSAC
Alexa’s first introduction to sport was swimming at age 5. She swam competitively until she was 17 and continued to coach swimming for the next five years. Her love of resistance training began after joining a CrossFit gym where she found a passion for Olympic Lifting. In 216, she started her third Bachelor’s of Science in Exercise Science at Concordia University where she received in-depth instruction about sports anatomy and physiology, as well as academic training and strength and conditioning. She is currently finishing a Masters degree in Health and Exercise Science at Concordia where she studies the effect of resistance training on the pain disability, and psychological elements of chronic low back pain.
MEMBERSHIPS
SUCCESS STORIES
RUBY HUXTER
I joined Paradigm St-Henri after the first Covid lockdown and curfew ended in 2020. Two years later, even after all the shutdowns, the Paradigm community is an essential part of my day-to-day life. I’ve accomplished physical strength, coordination, and stability feats that I’ve never had previously. But, possibly more surprisingly, I’ve also realized that I’m capable of so much more with this incredible team of people.”
AGNES KATSOUROS
Let’s be honest, as a curvy girl, gyms can be an intimidating and scary place. For this reason, I found my comfort in attending group fitness classes so that I could blend in (and mostly hide) within the group. Not only did I avoid gyms but I also never weight lifted because I didn’t know how and was apprehensive to learn.
The moment I walked into Paradigm Fitness St-Henri, I felt immediately at ease. The gym has a welcoming vibe, new equipment, and the perfect atmosphere to get to work. The experience is personalized and the fitness programs are tailored to achieve your fitness and nutrition goals. Trust me – you will feel strong in body and mind after every session.
The company is run by two powerhouse women. They both go above and beyond to ensure a dynamic, knowledgeable and encouraging environment. Their energy is contagious, they genuinely care and it is evident that they love bettering the lives of their clients.
Yes, I have lost weight, but it is the non-scale victories that I am most proud of. This girl can deadlift, squat, and bench press now! The paradigm shift in my self-love and confidence is to be celebrated. Thank you Paradigm Fitness Saint-Henri family – the best is yet to come
ATHLETIC THERAPY
Certified Athletic Therapists are health and care practitioners skilled in prevention, identification, intervention, management and treatment of emergencies, acute and chronic musculoskeletal conditions and injuries that affect the physically active. These could be sustained either at work or through involvement in recreational or competitive sporting activities. Athletic Therapists treat a wide range of patients, from kids with concussions to chronic lingering back pain felt by any adult working a desk job. If you have injured a muscle, bone or joint, or simply want to prevent injury when being active or playing a sport, then consulting with an Athletic Therapist is a must! Our first step consists of taking you through a thorough assessment to figure out the root of the problem. After assessing what is wrong, we use an integrated approach in manual therapy, exercise prescription and physical reconditioning to optimize your movements and athletic performance so you can get back to pain-free daily activities and the sports you love.
WHAT WE
SPECIALIZE IN
LIGAMENT, TENDON OR MUSCLE INJURIES OR PAIN
ACUTE SPRAINS & STRAINS: SHOULDER | ELBOW | WRIST | HAND | HIP | KNEE | ANKLE | FOOT
BACK PAIN ( NECK, MID-BACK, LOW-BACK, RADIATING PAIN)
CONCUSSION
WHIPLASH
TMJ DYSFUNCTION (JAW PAIN)
TENDINOPATHIES (ROTATOR CUFF, TENNIS/ GOLFER’S ELBOW)
CHRONIC INJURIES
BURSITIS
SCIATICA
CARPAL TUNNEL SYNDROME
PRE & POST-SURGICAL REHABILITATION
POSTURAL & FUNCTIONAL DYSFUNCTIONS
OUR TECHNIQUES
MANUAL THERAPY, MOBILIZATIONS, MYOFASCIAL, SOFT TISSUE RELEASE
CUPPING, INSTRUMENT ASSISTED RELEASE, BLOOD FLOW RESTRICTION
REHABILITATION AND MOBILITY EXERCISES
RECONDITIONING AND STRENGTH TRAINING
WING LEE
PARTNER AT ATHLETIC THERAPY PARADIGM ST-HENRI
Wing completed her Bachelor’s degree in Athletic Therapy at Concordia University in 2015 and is a member of the Canadian Athletic Association and the Corporation des Thérapeutes du Sport du Québec. Wing decided to join Paradigm Saint-Henri with the goal of bridging the gap between rehabilitation and strength and conditioning.
Growing up playing sports ranging from tennis to speed skating, Wing’s love for sports kept growing and led her to develop a great interest in rehabilitation work early on. Wing has been working with different age and level athletes since 2013. She has a great deal of experience with a multitude of sports such as football, rugby, basketball, ultimate frisbee, rock climbing, combat sports, weightlifting, and more.
Most importantly, Wing is very passionate about what she does and will always give her best to each and every single one of her clients. No matter how big or small the case, she will make sure to do the required research, follow up with you, and be with you every step of the way until she makes sure you are ready to return your favorite activities or sport, and of course, making sure the injuries don’t return!
