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our story

At a young age, I learned that fitness and food are inseparable.

My fitness journey started at 12 with a few weights in a basement. My dad coached me with the “Rocky” soundtrack in the background, and he made protein shakes when we were done.

I learned what it felt like to be strong, and I’ve been in love with fitness ever since.

Track and field, yoga, basketball, triathlons, weightlifting, bodybuilding, cycling and CrossFit—I loved all of it. And with every day of training, I learned more about how to eat to accomplish my goals.

In 2009, my husband and I started coaching fitness boot camps, and in 2010 we started CrossFit 204 in Winnipeg. By 2015, I knew a lot about fitness but less about food, so I dedicated myself to learning about the other half of equation.

In 2016 we started 204 Lifestyle and added a registered dietitian to our staff so we can advise clients on nutrition and help them reach their goals faster. Now, we combine diet and exercise to produce not just fitness but health. And the results are dramatic.

We’ve seen people change their bodies and their lives, whether they want to lose weight, gain muscle, compete in an event or just feel good about themselves. We’ve helped people lose more than 100 lb., we’ve helped people do a pull-up for the first time, and we’ve helped people build limitless confidence in themselves.

We’ve done all of that without harsh, restrictive, crash diets. Instead, we teach people how to create habits that can be sustained forever. Not a diet—a lifestyle.

In 2020, during the Covid Crisis, we learned that we can solve one of the greatest problems in fitness: lack of time. With our facility closed, we lent out our equipment and created effective, high-intensity online workouts for clients stuck in their houses.

Something amazing happened: People trained more regularly and got fitter. Many people told us they loved the convenience of time-saving workouts they could do at home, and so we decided to stay online when gyms reopened.

In June 2020, we decided to offer more specialized services to a small group of people who want to see amazing results. We operate completely online now, creating customized workouts people can do at home with limited space and equipment.

We provide the personalization, accountability and motivation that are lacking from do-it-yourself fitness programs. With a small number of clients, we’re in constant contact to make sure they get results. We’re creating relationships.

We support that training with nutrition services so clients get results fast. They create healthy habits to fuel their training, and they learn how to eat all the foods they love as part of a healthy plan.

I wish my dad could see me now. Just like my father did 20-something years ago, we’re coaching people to use food and fitness to create the lives they want to live.

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Crystal Kirby-Peloquin

Eat to Perform Level 1 and 2, CF-L2 Trainer

Crystal is the founder of 204 Lifestyle and 204 Strength and Conditioning Ltd.

A lifelong athlete, Crystal became a nutritionist to help people accomplish their goals with food and fitness—an incredibly powerful combination. She loves nothing more than helping clients find happiness and health as they build sustainable, lifelong habits.

Crystal enjoys working out, being at the lake, and spending time with her family: husband Mike Warkentin and her two English mastiffs, Heavy and Little Z.

Sheryl Bates Dancho

Registered Dietitian, BA, BSc (dietetics), Precision Nutrition Level 1

As a runner, yogi and more recently a 204 member, Sheryl has a keen interest in fitness. After a varied career in dietetics, she is still fascinated by the functional, psychological, and social aspects of food and nutrition. She enjoys helping people achieve their goals through the interplay of nutrition and physical activity.

She loves cooking, travel and a good meal with family and friends.

A nutrition coach chops brightly coloured vegetables in her kitchen.


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