Total Fitness Calgary
Unit 21 5720 Silver Springs Blvd NW T3B 2N7 Calgary, AB, Canada

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I hope everyones first week has gone well! I have a few delicious recipies on added to the blog now, check it out at www.total-fitness-calgary.com :)

I just added a new blog post! Check it out: http://vsta.pr/x9iQY1 via #Vistaprintwebsites

A few tips for meal planning. #1) PLAN! Make a list of meals you enjoy. Then make your grocery list. Make sure to take into account that eating this way usually requires more trips to the grocery store as you are eating lots of fresh fruits & vegetables. #2) Decide on 2-3 breakfast, lunch, snack & dinner options.....eat a variety of these meals until you’re sick of them. It ensures that you are eating food that you like without having to plan new meals every day. You can ch...ange them anytime. My Breakfast options for instance are as follows: 1) Omelet - eggs with onion, peppers, tomato with bacon flavored turkey 2) Shake - blueberries, coconut milk, banana, vanilla extract 3) Fruit salad - any combination of cut up fruit, 1/4 cup of cottage cheese & 1/4 cup low fat yogurt (part of your 200 calories extra), cinnamon & crumbled walnuts......BEST fruit salad you'll ever have #3) DONT STRESS - although you will lose weight eating this way, this is NOT a diet. Great news! That means you don't have to stress about starvation, counting calories or feeling unsatisfied. These guidelines ensure that your body is getting EVERYTHING needs to function optimally. The closer you follow the guidelines, the more your body and mind will thank you. #4) HAVE FUN - Again, this is not a diet, it’s just a new way to look at what you’re putting into your body. All it takes it a bit of planning and creativity. With the right mindset playing around with new meal ideas can be fun. You'll see that all of your favorite foods can be modified to fit into the guidelines. Most of the time these modifications not only add nutrients but also taste better than the less nutritious alternative. Example: Want Spaghetti & Meatballs? Use Spaghetti Squash with Sugar free Pasta Sauce (tastes the EXACT same without sugar) & homemade meatballs. Add any veggies, onions & garlic as well. Want Tacos? Use butter lettuce, diced chicken or hamburger, all the veggies you want, homemade guacamole & salsa. You can also use part of your 200 calories and make a delicious dip with Yogurt & Salsa mixed together or add a bit of cheese. Hope this helps!!!! Please let me know if anyone has questions at all, and again GOOD LUCK!

HELLO AGAIN! WE HAD SUCH GREAT RESULTS FROM OUR FIRST 40 DAY CHALLENGE AND HAVE DECIDED TO RUN ANOTHER ONE. IF YOU WOULD LIKE TO PARTICIPATE PLEASE READ THE EATING GUIDELINES BELOW. THE CHALLENGE WILL RUN FROM FEBRUARY 8TH TO MARCH 18TH. INVITE YOUR FRIENDS & FAMILY TO JOIN IN. GOOD LUCK EVERYONE!... 40 DAY CHALLENGE GUIDELINES read very carefully....then read again! EAT ANY AMOUNT OF THE FOLLOWING: ... 1.PROTEIN lean meats, red meat, poultry, pork, eggs, organs (liver, kidney, heart), wild caught fish and shellfish. As little protein powder as possible. 2.VEGETABLES Eat all of the vegetables you can. Especially dark leafy green vegetables. Starchy vegetables such as sweet potatoes and yams are allowed, but in limited amounts. Try to keep to 20% of your intake MODERATE(eat, but in small amounts & not all of the time) 3.FATS Fats are good for us, as long as we are eating the right type. Eat Unsaturated Fats such as; salmon and other cold water fish. Use oils derived from vegetables such as Olive oil as well as coconut oil and nut/seed oils. Use Olive as toppings & salad dressings and not to cook with. (The low smoke point of these oils cause a decrease in nutritional value & generates harmful compounds) Cook with oils such as coconut oil. 4.FRUITS & NUTs - Eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts. ELIMINATE THE FOLLOWING 5.GRAINS, LEGUMES, RICE, BREADS & CEREALS Refined grains raise our blood sugar quickly causing hunger. Although whole grains as not as hard on our bodies as refined, most of them still contain gluten which is why we choose to avoid all types. We do need carbohydrates, but we don't need it in the form we think we do. 1.5 cups of broccili has the same carbohydrate value as a slice of bread. Fruits & Vegetables contain the top 300 sources of fibre...NOT GRAINS. 6. SUGAR, soft drinks, all packaged products and juices (including fruit juices) and No sweetner! 7.DAIRY all dairy products LIFESTYLE CHANGES 8.One Free day/week 1 day of your choice, eat what you want, guilt free!!! This will only work to your benefit if you follow the above rules 100% during the other 6 days. 9.Eliminate to most sources of external stress in your life as possible and SLEEP the most you can. Try to wakeup without an alarm and to go to bed when it’s dark. 10.Don’t over-exercise, keep your training sessions short and intense and do them only a few times per week. Take some extra time off if you feel tired. Consider short and intense sprinting sessions instead of very long cardio sessions.