Posts Tagged ‘fitness gym facility west island’

5 Reasons You Aren’t Losing Belly Fat & Sweet & Tangy Salmon Recipe

Posted: July 23, 2016 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
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5 Reasons You Aren’t Losing Belly Fat
When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.
If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason #4: Your Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

Reason #5: You’re Aging

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help. Call or email today to get started on an exercise program that will rid you of your belly fat once and for all. I’m here for you.

Picture This
Having trouble with motivation? Try this technique:

  1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
  2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
  3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
  4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Sweet & Tangy Salmon
Here’s a protein-packed dinner recipe that will help you shed bell fat. Serve with a side of dark leafy greens. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need…

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce or coconut aminos
  • 2 tablespoons fresh minced Ginger
  • ¼ cup honey
  1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
  2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
  3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

 

Here’s a flavorful and exciting way to start your day! Chorizo, eggs, tomatoes and arugula are the star ingredients in this protein filled breakfast skillet. Feel free to enjoy it for dinner or lunch as well!

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan
Servings: 4

Here’s what you need…

  • 2 links chorizo, casing removed
  • ½ yellow onion, chopped
  • 15-oz can diced tomatoes
  • 12 cherry tomatoes, halved
  • 4 large eggs
  • 1 cup arugula
  • sea salt
  • black pepper
  1. Preheat the oven to 300 degrees F.
  2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.
  3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.
  4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

Cheese-Stuffed Lettuce Wrapped Burgers

There’s nothing quite as satisfying as a hot-off-the-grill burger. The problem with most burgers is the bun that it comes wrapped in. Buns are filled with grains, gluten and simple carbs that are easily stored as unwanted fat.

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

This recipe for Cheese-Stuffed Lettuce Wrapped Burgers gives you that burger taste and satisfaction that you love, without the downside of the bun. To make this burger even tastier, and to really make you forget about the bun, I placed a cube of fresh mozzarella cheese in the center of each patty – making every bite a cheesy, ooey-gooey experience.

Servings: 4

Here’s what you need…

  • 1 Tablespoon olive oil
  • 1 yellow onion, sliced
  • 1 lb grass fed ground beef
  • 1 Tablespoon ketchup
  • 1 Tablespoon yellow mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼teaspoon garlic powder
  • 4 oz mozzarella, cut into 4, 1-inch cubes
  • 1 head iceburg lettuce
  • 1 tomato, sliced
    1. Place the olive oil in a skillet over medium-high heat. Add the sliced onion and cook until tender, about 10 minutes. Remove from heat and set aside.
    2. Preheat your grill to medium-high.
    3. In a large bowl combine the beef, ketchup, mustard, salt, pepper and garlic powder. Mix with your hands until the ingredients are fully combined. Divide the meat into 4 equally sized balls.
    4. Press a piece of mozzarella into the center of each ball of meat, and flatten into a patty. Make sure to keep the mozzarella fully covered on all sides.
    5. Grill the patties for 4-5 minutes per side, until cooked to your desired doneness.

Assemble the burgers with a large piece of lettuce, a slice of tomato and a spoonful of tender onions. Enjoy!

Nutritional Analysis: One burger equals: 354 calories, 16g fat, 8g carbohydrate, 2g fiber, and 44g protein.

 

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

8-15-2010

There are only a handful of things you have to do consistently every week to lose weight FAST. 

  1. Workout 3 or more times per week for about 20-30 minutes, high intensity followed by low intensity with full body exercises to save time. 
  2. Prep your food in advance so you’re ready for the week combining a Lean Protein source with a Healthy Fat source at some meals and a Lean Protein source with Gluten Free Carbs at the rest (coordinating with your workout schedule.)
  3. Track your weekly results so you know how your body is responding. Keep doing the same routine (workouts and nutrition) while you’re losing weight and inches fast, and change it up when your results slow down. 
  4. Be clear about your goals: Write them down and read them once per day to stay focused, on track and to remind yourself why you’re taking daily action. 

==> www.28daytransformation-challenge.com/

==> www.7-day-fatloss-jumpstart-plan.com

Now your Delicious Spinach Salad Recipe:

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

==> www.28daytransformation-challenge.com/

==> www.7-day-fatloss-jumpstart-plan.com

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons:

  1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
  2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
  3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

==> 7 Day Fat Loss Jumpstart Plan

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

==> 7 Day Fat Loss Jumpstart Plan

Healthy Blackberry Chicken Recipe !!

Posted: August 20, 2015 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
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This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4

==> 28 Day Transformation Challenge <==

Here’s what you need:

For the Chicken:

  • 1.5 pounds organic, skinless, boneless chicken tenders
  • 1 cup organic blackberries
  • 1/4 cup coconut aminos (or soy sauce)
  • 1/4 cup plum vinegar
  • 1 Tablespoon olive oil
  • 1/8 cup yellow onion, minced
  • 4 garlic cloves, minced
  • 1 packet Stevia
  1. Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
  2. Combine the rest of the ingredients in a high speed blender until smooth.
  3. *optional* Strain the seeds from marinade (If you don’t mind the crunch, then leave the seeds in!)
  4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
  5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
  6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

For the Blackberry Sauce:

  • 1 TBL coconut oil
  • 1 cup organic blackberries
  • 1 packet Stevia
  • 1 Tbl plum vinegar
  1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
  2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
  3. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
  4. *optional* Strain the seeds from the sauce (If you don’t mind the crunch, then leave the seeds in!)
  5. Serve over the cooked chicken.

Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein

==> 28 Day Transformation Challenge <==

Talk soon,

Cale
514-928-0585

www.superfitbodybootcamp.com
https://twitter.com/CaleFitness
https://www.facebook.com/SuperFitnessCale
https://calefitness.wordpress.com/
http://helloneighbour.com/save/cale-godwin-fitness-fitness-centres-hudson
http://www.meetup.com/SuperFit-Body-Boot-Camp/
http://www.linkedin.com/pub/cale-godwin/30/993/4a1

IGNORE Dr. Oz .. seriously shut your brain off when he gives advice

Posted: August 11, 2015 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
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The other day I was watching the show and as soon as he recommended 2 fat storing “fat loss foods” I changed the channel. 

==> 28 Day Transformation Challenge <==

First he recommended Liquid amino acids made from soy AND THEN he recommended Agave nectar.
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First of all, almost every soy product you have access to in the grocery stores and even health food stores comes from Raw Soy, not fermented. 

Over 80% of all soy production in the US have been genetically modified – which drastically reduces the health benefits and make them bad for you. 

And raw soy is extremely high in toxins, it promotes estrogen production and limits your bodies ability to absorb essential minerals. 

In short, Raw Soy is Bad for You! And will cause your body to store fat rather than burn it. 

agave1

Then the Agave Nectar, which you hear about ALL THE TIME in marketing – as supposedly an effective and healthy fat burner. 

In it’s pure form it can be effective for burning fat – but just like soy, the majority of Agave products you can buy are heavily processed and contain a TON of sugar. 

You probably already know, sugar is the enemy of Fat Loss. 

I get frustrated when I see huge names like Dr. Oz giving suck Shitty advice. But he’s paid to do it, even if it hurts his viewers rather than helps them. 

==> 28 Day Transformation Challenge <==

Let me know if you have questions. 

Talk soon,

Cale
514-928-0585

www.superfitbodybootcamp.com
https://twitter.com/CaleFitness
https://www.facebook.com/SuperFitnessCale
https://calefitness.wordpress.com/
http://helloneighbour.com/save/cale-godwin-fitness-fitness-centres-hudson
http://www.meetup.com/SuperFit-Body-Boot-Camp/
http://www.linkedin.com/pub/cale-godwin/30/993/4a1