Posts Tagged ‘zumba 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.

This refreshing salad is made with quinoa and for an Extra Fat Burning Boost have a lean protein source on the side (chicken, egg whites, turkey etc.)

 

6-4-2012
Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal.

Servings: 6

Here’s what you need…

  • 3/4 cup plain non-fat greek yogurt
  • 2 Tablespoons lime juice, divided
  • 1-15 fresh mint leaves, minced
  • 2 cups cooked quinoa
  • optional dash of salt and pepper
  • 1 cup blueberries
  • 1 cup green grapes, halved
  • 1/2 cup raspberries
  • 1 teaspoon agave nectar
  1. In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.
  2. In another bowl combine the fruit, agave nectar and remaining lime juice.
  3. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

Let me know if you have questions ..

To get on the early bird list for my Back 2 School Transformation Challenge and save 20% => respond to this email or text “Transformation” to 514-928-0585

Talk soon,

Cale
514-928-0585

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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
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It’s going to get hot this weekend, cool off with these yummy treats that won’t ruin your waistline.

==> 28 Day Transformation Challenge <== It’s going to get hot this weekend, cool off with these yummy treats that won’t ruin your waistline.

 Servings: 6

Here’s what you need…

 

2 cups organic, vanilla Greek yogurt

1 orange, peeled and seeded

1 cup pineapple chunks

1 teaspoon agave nectar

 

  • Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.

 

  • In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
  • Fill the remaining space in each mold with the orange mixture. Freeze until solid.

==> 28 Day Transformation Challenge <==

 

Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.

Talk soon,

Cale

514-928-0585

 

www.superfitbodybootcamp.com
https://twitter.com/CaleFitness
https://www.facebook.com/SuperFitnessCale
https://calefitness.wordpress.com/
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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. 

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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

1- It has been proven that the most effective type of exercise for fat loss is HIIT – High Intensity Interval Training. An HIIT workout will take far less time than same paced cardio and can burn as much as 9x more calories. That’s exactly what we do in boot camp!

 

2- If you’re working out enough each week, 3-4 high intensity sessions, then you will benefit from 1 or 2 high calorie days each week. The body is a machine and will adapt to you doing the same thing consistently each day Ie: your diet and the type of exercise you do. That’s why it’s important to always change it up in order to shock your body.

Use a high calorie day to shock your body back into fat loss and avoid the plateau (which is your bodies adaptation mechanism.)

 

WWW.SUPERFITBODYBOOTCAMP.COM

 

3- Make sure you’re getting most if not all your calories from food and not from liquid. You want all the calories you eat to come from whole, nutrient dense foods. There is nothing worse than sabotaging your fat loss by drinking too much juice. You work hard to get results so make sure not to make that simple mistake.

 

4- Rest! – Eat, Train, Sleep is your modo for fat loss. Fat loss is easy but you have to get the most from each of these 3 factors. Sleep is the easiest exclude but it’s essential. When you sleep your body recovers from your workouts, sleep is just as important as what you’re eating and your workouts.

 

5- Weight training! The best combination is HIIT and weight training. When you weight train effectively (the less machines the better), your muscles keep working and burning calories for HOURS after your workout is complete. It’s also an effective way to reduce abdominal fat so get in the weight room! Get an affective weight training program and do it 2-3 times per week.

 

WWW.SUPERFITBODYBOOTCAMP.COM

 

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Lack of education about the right way to eat is what’s making you sick!

Your diet is likely:

  • high in animal fats
  • high in unhealthy fats, saturated and hydrogenated
  • low in fiber
  • high in processed foods and refined flour
  • high in refined sugars
  • low in complex carbohydrates and whole grains
  • low in plant based foods

(Checkout my 21 Day Detox Challenge)

I’m talking about a diet high in cereals, pastas, meat, packaged and processed foods, fried foods, dessert type foods, dairy etc..

And if you don’t eat that way, you’re considered a total ‘health nut!’… good on ya!

The problem is that eating in this way is considered acceptable and normal for many – but they’re not acceptable and WILL increase your likely hood of getting sick:

heart disease, diabetes, cancer, obesity, high blood pressure, brain-fog, headaches, low energy, bloating and gas, constipation, diarrhea and even dementia and Alzheimer’s Disease. – See more at: http://www.chanhassenfitnessrevolution.com/is-your-diet-making-you-sick/#sthash.5SbYLXbs.dpuf

heart disease, diabetes, cancers, obesity, high blood pressure, headaches, low energy, brain fog, bloating and gas, constipation, diarrhea, and EVEN Alzheimers and dementia.

Now most people associate these diseases to ‘normal againg’ but the reality is, you can age like a superstar, and be and stay healthier throughout your life by changing those bad habits and learning the right way to eat.

The solution is detoxing your body and consistently feeding it what it needs for optimal health.

So what is Detoxing?

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(21 Day Detox Challenge – click for info)

You’ve likely put your body under stress for years now with not only the foods you eat, but the personal care products you put on your skin and in your hair containing harsh chemicals and additives. And of course the pollution in the air we breath but there’s little you can do to change that.

Don’t worry! by detoxing your body in a healthy way, you can eliminate a huge percentage of the toxins that have built up.

In my next blog post, I’ll go deeper into the ways you can easily replace many of the toxic habits you have by replacing them with life giving nutrients that will add years to your life, and life to your years!

 

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  • High in animal fats
  • High in unhealthy fats: saturated, hydrogenated
  • Low in fiber
  • High in processed foods and refined flours
  • High in refined sugars
  • Low in complex carbohydrates and whole grains
  • Low in plant-based foods

– See more at: http://www.chanhassenfitnessrevolution.com/is-your-diet-making-you-sick/#sthash.5SbYLXbs.dpuf

  • High in animal fats
  • High in unhealthy fats: saturated, hydrogenated
  • Low in fiber
  • High in processed foods and refined flours
  • High in refined sugars
  • Low in complex carbohydrates and whole grains
  • Low in plant-based foods

– See more at: http://www.chanhassenfitnessrevolution.com/is-your-diet-making-you-sick/#sthash.5SbYLXbs.dpuf

  • High in animal fats
  • High in unhealthy fats: saturated, hydrogenated
  • Low in fiber
  • High in processed foods and refined flours
  • High in refined sugars
  • Low in complex carbohydrates and whole grains
  • Low in plant-based foods

– See more at: http://www.chanhassenfitnessrevolution.com/is-your-diet-making-you-sick/#sthash.5SbYLXbs.dpuf