Posts Tagged ‘west island gyms’

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:

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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

Healthy Blackberry Chicken Recipe !!

Posted: August 20, 2015 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

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
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https://www.facebook.com/SuperFitnessCale
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http://www.meetup.com/SuperFit-Body-Boot-Camp/
http://www.linkedin.com/pub/cale-godwin/30/993/4a1

Heres an AWESOME recipe that will have you building muscle and burn fat to compliment your hard workouts 🙂

 

WWW.SUPERFITBODYBOOTCAMP.COMTo claim your 50$ gift card toward any program Text ‘Fit For Summer’ to 514-928-0585

 

Chicken burritos
Recipe: makes 2 servings (2 burritos)
2 cooked chicken breasts
(4oz each)
• 1 clove garlic, crushed
• ½ teaspoon chilli powder
• 1 teaspoon olive oil
• 1 teaspoon lime juice
• 1 jalapeño, minced (optional)
• 2 small tortillas
• ½ cup shredded lettuce
• ¼ cup fat free shredded cheddar cheese
• 2 tablespoons fat-free sour cream
• 2 tablespoons salsa
• Chopped fresh cilantro (optional)

Directions:
1. In a bowl, mix the garlic, chilli powder, oil, lime juice, salt, and jalapeño together.
2. Add chicken and stir.
3. Fill each tortilla with ½ mixture and top with lettuce, cheese, 1 tablespoon sour cream, 1 tablespoon salsa, and a sprinkling of cilantro.
4. Wrap and devour!

 

WWW.SUPERFITBODYBOOTCAMP.COMTo claim your 50$ gift card toward any program Text ‘Fit For Summer’ to 514-928-0585

 

Rock on!!

 

C

 

 

Keep your at home workouts simple!

 

You don’t need 20 exercises to make it an effective workout, especially when the goal is to burn as much fat as possible in a short period of time. I’ve provided 6 exercises bellow, but you can do it with even less.

 

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Example:

Do the “Pyramid”: www.superfitbodybootcamp.com

Start with 8 reps of each exercise. Once you’ve finished 8 reps of the last (Bridge), go back to the first (Burpees) and do 7 reps of each exercise. Keep doing that all the way to 2 reps of each. Then start over at 8 reps of each 🙂

Do that for 20 minutes, only taking rest as needed.

1. Burpees

2. Windshield wipers

3. Pushup

4. Jump Squat

5. Commando pushup

6. Bridge

 

Expecially when you’re working out at home, you want to get it DONE. So don’t waste time with fluffy exercises like crunches that burn little to no fat.

 

My new 30 Day Cleanse For Summer system is up and ready. For more info give me a shout at 514-928-0585 or email me at cale.fitness@gmail.com. www.superfitbodybootcamp.com

 

My 30 Day Cleanse is an EXTREMELY easy to follow eating regimen that is EXTREMELY effective for dropping inches and fat.

 

525637_413224332022196_183010248376940_1584132_2051753923_n

 

After 8 days, Nancy (if you’re in my boot camp you may know her, non members obviously won’t :-P) has already lost 6 pounds, 2.5 inches around her abdomen, 1 inch around her waist, 2 inches around her upper thighs, and more! Claude and Cybill are both starting their cleanse next week.

 

All before and after pictures will be posted at the end of the 30 days. We’re all going to be feeling healthier than ever and looking better than ever by the time summer hits!!

 

Rock on!!

 

C

 

 

Keep your at home workouts simple!

 

You don’t need 20 exercises to make it an effective workout, especially when the goal is to burn as much fat as possible in a short period of time. I’ve provided 6 exercises bellow, but you can do it with even less.

 

1901272_10152290002922082_530041135_n

 

Example:

Do the “Pyramid”: www.superfitbodybootcamp.com

Start with 8 reps of each exercise. Once you’ve finished 8 reps of the last (Bridge), go back to the first (Burpees) and do 7 reps of each exercise. Keep doing that all the way to 2 reps of each. Then start over at 8 reps of each 🙂

Do that for 20 minutes, only taking rest as needed.

1. Burpees

2. Windshield wipers

3. Pushup

4. Jump Squat

5. Commando pushup

6. Bridge

 

Expecially when you’re working out at home, you want to get it DONE. So don’t waste time with fluffy exercises like crunches that burn little to no fat.

 

My new 30 Day Cleanse For Summer system is up and ready. For more info give me a shout at 514-928-0585 or email me at cale.fitness@gmail.com. www.superfitbodybootcamp.com

 

My 30 Day Cleanse is an EXTREMELY easy to follow eating regimen that is EXTREMELY effective for dropping inches and fat.

 

525637_413224332022196_183010248376940_1584132_2051753923_n

 

After 8 days, Nancy (if you’re in my boot camp you may know her, non members obviously won’t :-P) has already lost 6 pounds, 2.5 inches around her abdomen, 1 inch around her waist, 2 inches around her upper thighs, and more! Claude and Cybill are both starting their cleanse next week.

 

All before and after pictures will be posted at the end of the 30 days. We’re all going to be feeling healthier than ever and looking better than ever by the time summer hits!!

 

Rock on!!

 

C