This month as I mentioned in the newsletter we are donating as much food to the food bank as possible so please help out if you can! E-mail me or call me at 250.884.3980

New Image Workout!

Mountain Climbers 2 mins
Squats 30secs
Pushups 30secs
Lunges 30secs Repeat for 20, 10, or 5 mins!


Low-Fat Ginger Cake!

Prep Time: 10 minutes Cook Time: 25 minutes
· 1 ¼ Cups Flour
· 1 tsp ground ginger
· 1 tsp cinnamon
· ½ tsp baking soda
· ½ cup sugar (brown) or use splenda
· ½ cup low fat buttermilk or(mix ½ cup low fat milk with ½ tsp vinegar)
· ¼ cup canola oil
· ½ cup molasses
· 1 egg, lightly beaten


Low-Fat Ginger Cake
Preparation: Preheat oven to 350 F. Cat an 8-inch square baking pan with non-stick spray.

Combine flour, ginger, cinnamon, and baking soda in a small bowl.

In a large bowl, stir together the sugar, buttermilk, oil, molasses, and egg. Add the flour mixture to the wet ingredients and stir well.
Pour into baking pan and bake for 25 mins!Yield: 16 servings Per serving: 128 calories; 21.4 grams Carbohydrate; 1.7 gram protein; 3.9 grams fat

Sorry I haven't written for a while!

I have been super busy with our 3 kids, it is tough work!! Not for the faint of heart!

Here is a great workout that will give you awesome fat burning results!

Pushups 20 secs work, 10 secs rest (repeat 4 times)
Situps (20 secs/10secs) (4x)
Squats (20secs/10secs) (4x)
Mountian Climers (20secs/10secs) (4x)

Today is a great day for some training!

Run 2mins
Situps 30secs
Pushups 30 secs
Squat jumps 30secs

Repeat the circuit for 20mins! or 10 mins! or 5 mins!!

Happy Remembrance Day!

We have a few special announcements to make!

We have our daughter Mia (m-ii-a) at home now. So we are
happy to add a girl to our family with our 2 boys we have.

This month I got the guinness world records approval for my
attempt to break the 1 hr burpee record which is 1840!!!!

I will be training hard to bet this record!

Baby Mia is here now!

We had the baby at 35weeks and weighing 5lb13oz

We are all happy and excited for the new addition to the family!





Arran

Holiday Fit Tips!

Top 5 holiday weight loss tips….
1. Eat more veggies
2. Eat more fruit
3. Exercise more
4. Exercise more!
5. Limit the sweets

Fibre is your friend!!

When looking to lose weight it is important for you to include fibre at meals!

Fibre helps you feel fuller because it digests slowly and therefore you don't have the desire to continue eating.

Easiest way to think about it.... When is the last time you drank more than 1 glass of v-8? When is the last time you ate 2 big bowls of gorgeous oatmeal?

See what happens, because it takes longer to digest, you feel fuller.

Foods that have fibre, apples, bran flakes, oatmeal, v-8 juice, veggies, all bran, oat bran, lentils, beans(all varieties) whole wheat bread.

Just make sure to drink extra water as your body needs water to breakdown the foods, and fibre takes away a lot of the stored water.


Hope this helps and remember to eat 6-8 small meals per day to fire up your metabolism and burn fat.

Arran

Workout for the day!

12 pushups

12 burpees

Repeat for 12mins!

Enjoy!