30daysme

In fact, poor diet is responsible for almost 700,000 deaths in the US each year, and 11 million worldwide! And the average American consumes 55 pounds of added sugar each year, which we know is a major contributor towards the diabesity epidemic. ⁣⁣
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The good news is that each step towards real, wholesome, delicious foods reduces your risk for chronic disease and increases your ability to feel great.⁣⁣
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A few simple ways to eat healthy are:⁣⁣
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Make sure your plate is 75% vegetables.⁣⁣
Eat an array of colorful veggies.⁣⁣
Include healthy fats in every meal.⁣⁣
Make sure to optimize protein.⁣⁣
Eat a low glycemic diet.⁣⁣
Avoid conventional dairy.⁣⁣
Reduce or cut out processed foods. ⁣

Yams from air fryer, chicken onions carrots with mushrooms, mashed cauliflower with coconut milk. OMG so good

Curried chicken 🐔 salad

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

John McCrae 1872-1918

Lest We Forget

Hey Fitness groupies!

I’m craving pasta! But whenever I do, have it I’m still hungry. This time I’m creating a pasta/chilli dish that consists of the “Complete in 3” which will help me stay fuller longer. Blood sugar will not surge. The recipe has protein content ground turkey or tofu, vegetables such as peppers and mushrooms, and some carbs such as beans and/or whole wheat pasta.

1. 1 container (2.2 cups ea.), White Kidney Beans (Can) (rinse before using)
2. 0.33 tsp, Oregano
3. 2 cup, Zucchini Noodles (rinse/wash before using)
4. 1 lb(s), Turkey
5. 1 tsp, Ground Black Pepper
6. 300 grms, Mushrooms (Fresh) (rinse/wash before using)
7. 0.50 container (2 cup), Canned tomatoes (or fresh rinse/wash before using)
8. 1 container (2.5 cup), Pasta sauce
9. 3 medium, Red bell pepper (you can used mixed colours if you like) (rinse/wash before using)
10. 0.25 cup, Onions

Directions (total time to make. 45-60mins)

1. In a pot, add ground turkey( or use ground tofu). Keep on medium. Keep stirring until fully cooked.
2. Add onions, bell peppers and kidney beans. Stir often
3. Add canned tomatoes (or use fresh), and add oregano and ground black pepper. Stir and simmer on low to medium for 10 mins.
4. While the sauce is simmering, On the side use a frying pan, add pam spray on it. Then take the zucchini noodles, add to a frying pan on low. Stir gently for few mins until you like the consistency of the noodles. Once done place it on a dish.
5. Back to the Chilli pasta sauce. Add pasta sauce and fresh mushrooms. Simmer for 20 – 30 mins. Once done you can add to the zucchini noodles.

TIPS TO ALTER IN LIEU OF A DIETARY RESTRICTION and AN INGREDIENT TO ALTER THE RECIPE

Note changes: you do not need the noodles. Chilli pasta can be consumed without it.
• Zucchini noodles can be replaced with Whole wheat or gluten free noodles/pasta
• Ground turkey can be replaced with Tofu, lean ground beef/chicken
• Add curry powder if you like Indian fusion
• Hot chilli peppers can also be used

PREP TIME: 15 mins
COOK TIME: 45 mins
TOTAL TIME: 45-60 minutes
TOTAL SERVINGS: 499 calories per serving
TOTAL CALORIES PER SERVING: serves 4

Saturday morning group fitness session. Best way to start your day

Men's

Let's move!!!
@ Parkway Forest Drive

Men's bootcamp

Try some refreshing drinks

Circuits!!

@ Thomson Memorial Park

Ladies session.

After months of isolation, these ladies are pushing through some workouts!

Remember it's never too late to start anything!! All it takes is baby steps. Move at your own pace.

Mornings can be tough. Body stiffness when you wake up. Laziness. COVID19.

Try these postures. Move slowly into the next pose. Try not stop. Let the movement flow. Add some light noise of birds chirping or water falls, whatever your heart desires. Dont for get to breathe. Inhale love exhale negatives.

Squat Challenge starts tomorrow! From the comfort of your own home.

If you're interested post here and I'll send you the invite!

Dont worry.. This is free! We're all here to help each other!

Upcoming challenge Starting SOON!

Amazing work ladies!!! You took your first step in getting back to shape. Remember that being in shape does not mean watching the scale! Watch and learn everyone. One step at a time!

Amazing PT session. Leg day!!! He made it!!! Woohoo. Never give up!

HARD WORK!

Well said

Hey all. I've finalized the dates for the High Intensity Interval Training Session. This is for my certification.

Normally Bootcamps cost about $20/session. THIS IS FREE

5 minute Warm up
Cardio and Strength Training.
5 minute cool down

YOU
Dress for the day - rain or shine unless there's hail, then we reschedule.
- bring proper shoes and any meds you need.
- bring snacks for after
- bring yoga mat

I will provide a water bottle, and a vegan protein bar for you.

Ensure I have all the necessary documents before the bootcamp.

June 20 - west end
June 27 - west end
July 4 - North York

Here is the link for doodle poll to sign up https://doodle.com/poll/2zy475gmaa9gutxi

Doodle: BootCamp Days High Intensity Interval Training Session. This is for my certification. Normally Bootcamps cost about $20/session. THIS IS FREE 5 minute Warm up Cardio and Strength Training. 5 minute cool down YOU Dress for the day - rain or shine unless there's hail, then we reschedule. - bring proper shoes and an...

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April 2020