Coach A

Check out these amazing nose to floor pushups by our amazing member Ali . He has been crushing our our workouts and has improved so much since he joined us a ...couple of months ago. Way to go Ali - we love having you as a member of our F45 community . . . #NotAGymButACommunity #MoreThanAGym #F45 #F45Training #TeamTraining #LifeChanging #F45FairviewWestIsland #f45challenge #teamtraining #mtlfitness #hiit #ilovemyf45 #staystrong #montreal #cardio #sweat #fitfam #lifechanging #bestgym #F45AtHome #F45SweatCheck #fitnessgoals #personaltraining #cardio #resistance #fitmtl #montrealfitness #fitnessjourney #fitness

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Do you want to Lose 10 Pounds? ========================= Easy, low-cal recipes for breakfast, lunch, and dinner, plus quick snack ideas to help you lose 10 pounds in 4 weeks without going hungry. The Healthier Way to Diet with 1500 Calorie/day... ===================================== 300-Calorie Breakfasts - Apple-Cinnamon Oatmeal Pancakes - Warm Honey Oats - Peanut Butter, Chocolate, and Banana Bagel - Egg, and Cheese Sandwich 150-Calorie snack - Gnu Foods Peanut Butter Bar and a flavored seltzer - Skinny Cow Vanilla with Caramel Ice Cream Cone - 1 cup applesauce with 2 graham cracker halves 400-Calorie Lunches - Spinach Salad - Spicy Shrimp Noodle Salad - Waldorf Salad Wrap 150-Calorie snack - 1 small mango, sliced and sprinkled with cayenne and lime juice to taste, and 2 gingersnaps - Hot chocolate, made with 1 packet fat-free hot-chocolate mix, and 1 medium pear - 2 tablespoons guacamole with 8 whole wheat pita chips - Smoothie, made with 2/3 cup nonfat Greek yogurt blended with 3/4 cup frozen strawberries and 1/3 cup skim milk - 3/4 ounce cheddar cheese and a small apple 500-Calorie Dinners - Chicken Marsala - Ginger chicken and Broccoli - California Cobb Salad For any details, guidance, coaching please reach out to Coach A.

Rapid Fat Loss with Circuit Training =========================== Circuit training is not dead-it has evolved. Instead of a world with machines, the new circuit includes multi-muscle movements that will fire up your metabolism and help you achieve greater results in less time. This workout is a perfect example of an upper body circuit designed to blast fat and leave you pumped. How to do this Workout... ------------------------------- Perform the following workout 2-3 times per week. Make sure that you never perform these exercises on back-to-back days. Follow the list of upper body exercises and do them in circuit fashion. Perform each exercise for time. You do each for 30 seconds each with no rest in between. The entire workout is a circuit, meaning when you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. For any question please reach out to Coach A.