Posts Tagged ‘gym west island’

I recommend you print this email out and take action with both challenges today!

One is a workout challenge – 30 day muffin top challenge & the second is a simple diet challenge.

I promise you that by putting both challenges into action .. you WILL have much more Energy and will make huge progress towards your Get Healthy & Lean Goal starting this week.

1. Burn That Muffin Top Challenge:

01d5092fa3a737d8c764b4e831b573f2EDITED.jpg

2. Get Lean 30 Day Nutrition Challenge:

a. No Soda
b. No Bread
c. No Red Meat
d. No Alcohol
e. No Pasta
f. No Sweets
g. Cirtrus Fruit Daily
h. 8 Bottle of Water Per Day
i. More Green Veggies
j. Fish or Chicken Daily
k. Walk More Everyday and count your steps

I want you to MOVE .. when you postpone and procrastinate, you’re simply associating more pain to taking action than doing nothing.

The problem is, doing nothing WILL leave you feeling empty and unfulfilled.

I put myself through an interesting challenge not too long ago. I decided to not workout for about 8 days.

I did it, because I forget what it feels like to not be active. I have solid habits in place and when I’m not following through with my workouts, I experience pain.

That was a pretty crummy 8 days I have to tell you .. I felt anxiety, I had trouble sleeping, I felt fearful about things that I never think about when I’m active.

The point is, you’re body needs activity and the right fuel/food. When you’re body is unhappy, your mind will be unhappy.

So get busy!!

To reserve your spot for my next 12 Week Busy Moms Transformation Coaching Program, schedule a 15 minute strategy call here => 15 minute strategy session

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Protein Pancakes
 
Healthy Chicken Fajitas
 

This delicious dish is made with cottage cheese, eggs, protein powder and almond flour and makes a low carb breakfast. Enjoy with a little bit of grass fed butter.

Pancakes are a favorite breakfast indulgence, but this recipe is made with such wholesome ingredients that it’s possible to enjoy pancakes whenever the mood strikes you! Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

 

==>> http://28daytransformation-challenge.com/

Servings: 6

Here’s what you need…

  • ½ cup high quality protein powder
  • ½ cup almond flour (or oats)
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 10 drops liquid stevia (or half a banana)
  • 4 eggs
  • 1 cup cottage cheese
  • ½ cup low fat milk
  • 1 Tablespoon coconut oil
  1. Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
  2. In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
  3. Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ cup scoops until bubbles form, then flip and cook the other side until golden. Serve with grass fed butter. Enjoy!

Nutritional Analysis: One serving equals: 311 calories, 12g fat, 11g carbohydrate, 2g fiber, and 37g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

 

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

 

flat abs

Bathing suit season is right around the corner…are you ready?

Most people want to slim down before baring it all, so I’m here to warn you of the 5 Flat Tummy Myths that could waste your time:

Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

nopills

Myth #3: Turn to packaged diet products to boost results.

Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

veg2

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

===> THE LITTLE BLACK DRESS PROJECT <===

Myth #5: Starve the chub away. 

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. 

===> THE LITTLE BLACK DRESS PROJECT <===

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