Lethbridge Fitness

lethbridge fitness gym boot camp

Honeydue Chill July 25, 2011

The flavors of sweet honeydew, tart lime, and juicy red grapes combine in this smooth summer drink.

A refreshing change of pace from sodas and iced tea! Citrus fruits are rich in vitamin C and other healthful nutrients such as glutathione.

1 small honeydew melon
½ cup seedless red grapes
½ cup freshly squeezed lime juice
½ cup honey
2 cups sparkling water

1. Cut melon in half, scoop out seeds, peel, and cut into 1-inch cubes. Wash grapes well and remove stems. Freeze melon and grapes for one hour.

2. Combine frozen melon and grapes with lime juice and honey in a blender. Puree until smooth, adding water as needed. Serve immediately


True or False? July 24, 2011

This is the story of an eagle
The Eagle has the longest life-span of it’s species
It can live up to 70 years
But to reach this age, the eagle must make a hard decision
In it’s 40th year its long and flexible talons can no longer grab prey which serves as food
Its long and sharp beak becomes bent
It’s old-aged and heavy wings, due to their thick feathers, stick to it’s chest & make it difficult to fly
Then, the eagle is left with only two options: DIE or go through a painful process of CHANGE which lasts 150 days
The process requires that the eagle fly to a mountain top and sit on it’s nest
There the eagle knocks it’s beak against a rock until it plucks it out
Then the eagle will wait for a new beak to grow back and then it will pluck out it’s talons
When it’s new talons grow back, the eagle starts plucking it’s old-aged feathers
And after 5 months, The eagle takes its famous flight of rebirth and lives for 30 more years
Why is change needed? Many times, in order to survive we have to start a change process. We sometimes need to get rid of old memories, habits and other past traditions. Only freed from past burdens, can we take advantage of the present.

This is a great story but not true. Very inspiring !
To make changes in life it can be difficult and feel like a rebirth but always worth it !!


Happy Friday!! July 22, 2011

Had a great week in terms or goals being met with my clients. Some of them are:
-learnt that the day mindset can be changed to not think the whole day is destroyed if one meal went astray. The next meal can get you right back on track.
-when losing weight comes to a stand still don’t give up the body is also learning to maintain. 3 more days of strict eating and the body dropped 2 more pounds = 15lb lost in one month.
-sweat dripping, muscles building, feeling stronger!
– better balance & cordination, and my client is so much stronger than even I thought.
– greater selfesteem.
Goals some are small some are large, ALL are importamt !

Some road trip snacks

Nuts and Dried Fruit

This is a traditional standby that is included on most all road trips–and for good reason. Nuts are a great source of dietary protein, which is essential in promoting the growth and maintenance of muscles. In addition, protein promotes saiety and helps prevent feelings of hunger, meaning there will be cause for fewer pit stops to grab something to eat.

While nuts can be a high source of fat, they contain monunsaturated fat, which is actually a “healthy” fat. Monounsaturated fats are important in preventing heart disease, strokes, and some cancers. Choose nuts that are raw or in their most natural form. Find them with no added salt or preservatives.

Dried fruit also makes a great addition to any road trip because it doesn’t need to be refrigerated. Like oatmeal, dried fruit is a great source of dietary fiber, and helps keep you feeling fuller longer. In addition, dried fruit is a great source of vitamins and minerals. Fruit is naturally sweet, and when dried the flavor is intensified so you shouldn’t have to add sugar–look for dried fruit that is sugar free.

Celery and Peanut Butter

Celery, like fruits and oatmeal, is a great source of fiber. In addition to this, celery is a high-fluid food, meaning that it contains high levels of water. This is important to help maintain hydration during long road trips when it may be difficult to stop and grab a drink. For some added flavor, consider putting peanut butter on the celery. Peanut butter contains high amounts of protein, which can prevent hunger in between meals. Peanut butter, like nuts, is a relatively high source of fat–but it is monounsaturated fat, which is actually good for your health. Choose peanut butter that contains as few additives and preservatives as possible in order to ensure the highest quality product.

Hummus and Mini Pitas

Hummus is another good source of protein, and like peanut butter it doesn’t have to be refrigerated. Mini pitas contain carbohydrates, which will help keep you energized during long road trips. Choose whole-grain pitas that have very little added salt in order to achieve optimal health benefits.(copied from 3 fat chicks)


Healthy Eating on The Go * July 18, 2011

Super Store has some great choices both items for about $7 .


Busy, Busy, Busy …… July 13, 2011

Already July 13 and it feels like yesterday was July 1! Summer goes by so fast. Joe and I have been busy teaching Boot Camp, one-on-one clients and renovations at the studio along with all the other regular office stuff. Summer is always our busy time, it may not seem like we have as many people in boot camp but we are always juggling fitness programs. Several people go on vacation and jump in and out of camp. As a trainer you need to keep your wits about you with programs made for the fluctuation in clients. We take our vacation in the late fall or end of winter. In the summer it’s fun to hear about the many adventures clients have had and how creative they have been on trying to keep up on fitness. We have a few printable hotel workouts for any of our clients who would like to take them with them on vacation. If you are not a client we offer printable programs for $20.00 each. Any one who wants a program just send us an email.

If you have a fun fitness or nutrition vacation story good or bad we would like to hear from you.
Post your info and we will send you a complimentary workout you can do on your own.


sun burn? What’s this? July 11, 2011

Hope everyone had a great weekend! Lot’s of cool cars around the city for the street wheelers.
I spent yesterday weeding. I was enjoying me time outside so much I weeded the front yard, side yard and the garden, then mowed the lawn! No bugs, a light breeze and warm summer air 🙂
Last night when Joe got home from working at the studio he looks at me and says I have a little sun burn on my back.
WHAT! I rarely sunburn. On top of that I have a crazy white patch where my hair was covering on my back.
My sunburn was a tad ichie but did not hurt. Crazy thing happened over night I woke this morning no redness, no itching,no burn ! Gota love that. LOL

Vegetable Pan Fry

1lb baby new potatoes
1 tbs olive oil
6 minced garlic cloves
1/2 cup chopped spinach
12 chopped in half cherry tomatoes
10 egg whites
salt & pepper to taste

Cut potatoes into chunks and boil 10 min. Drain and set aside.
In large skillet(cast iron or oven safe pan) heat oil and garlic on low heat for 1 min.
Add potato, tomato, spinach and egg whites. Cook on med. till almost set.
Place pan in oven under broil till light brown on top.

Enjoy plain or in a pita pocket with a little salsa and cheese.


We live in the same house but don’t eat the same or same time July 9, 2011

When trying to lose weight, eat healthier, or over come allergies it can be difficult. In a family the dynamics are all different for each members nutrition. The number one way I have learnt to over come this is to stop the old fashion habits. What are the old fashion habits?
-eating because the clock says it’s time
-eating because a guest came for an evening visit
-eating everything on your plate
-nothing to drink until you eat more food
-no dessert until you dinner is done
These are just a few that I grew up with and there are plenty more. These statements are all keeping you from having optimal results. In our house we have all changed these thoughts. We have busy lives and sitting down at dinner together is a thing of the past. This may be difficult to adjust to and change your thoughts because dinner time has been ingrained in us to be family time. Family time does not need to be sitting at the table eating. Family time can be any time! Eating when your hungry is when you should eat. If you or your kids are thirsty at dinner and drink lots then are not hungry realize that you were never hungry eat later. Don’t stress over it. If you know you want dessert don’t wait till later to have it. Eat a smaller portion of food and have a smaller dessert right away. Less food will be taken in and you will feel satisfied. Joe, my two boys and myself all have different likes and needs. I don’t eat the way my teens do or as Joe does. my needs are much less and I don’t have the metabolism of a teenager. It’s important to learn to have some snack that or for each of you for your different needs. Learn control on keeping away from some of the not so healthy foods your kids might have and teach them why you don’t eat certain foods. This will help them to know the “why” not just because you say so.
Example of our supper last night:
Papa Johns pizza, pepperoni and ice tea -our teen age son
BBQ chicken plain and salad with oil dressing, water – for Joe
baked Salmon plain and salad no dressing, water – for Kim

The chicken and fish were cooked at the same time the day before so we could have quick leftovers. Non of us ate at the same time.
For breakfast today:
our son is still in bed so he will eat probably around 1:30 this afternoon I’m guessing leftover pizza
Joe had 4 egg white scrambled, 1 piece of wasa bread, 4 slices of cantaloupe, 2 cups of water and coffee
I had an English muffin toasted with butter, 1 scrambled egg, 2 slice of cheese, 3 piece of 99% chocolate, and 2 cups of mint tea & honey Remember to eat what works for you. I always have more food in the morning and less later. I exercise early while Joe some days skips breakfast and eats around 10 am but exercises later in the evening.

I know some of you don’t want to get away from the dinner time with the family and that’s ok just try to realize what the purpose is….. to eat of to socialize?
You can always box the food up and save it to eat later, your kids can always sit at the table and colour while you eat. Be creative cut out the stress. Another tip always cook extra to have leftovers to eat will cut down on making 3 meals at the same time.
Gone are the days when one person went to work and the other stayed home and had the dinner ready for their partner.
Some lucky families still have this but most don’t.