“Womens and Mens Abs Are Made and Lost in the Kitchen!”

Nutrition is so important in losing body fat! The kitchen is where you actually start to change your body! In this blog post I will outline some of the key things you must have in your kitchen to make your body transformation complete!

1) Ziplock containers and baggies and Portable Cooler. - This is so important! You must have portable storage containers so you can take your food everywhere you go. You must eat at minimal every three hours, so you have to have healthy food with you at office meetings, at work, and at social occasions.

2) Spices - Eating clean can be tough so it’s great to have a cupboard dedicated to spices, and low fat seasonings that can be used while cooking up of all your yummy meals!

3) Measuring Spoons - Yes very basic but you must have measuring cups and spoons to measure out food sizes and portions.

4) Vegetables and Fruits - Lots of greens in the fridge and low glycemic fruits such as apples, berries, peaches, pears, plums. All these foods have low calories that pack a nutrient dense punch!

5) Clean burning carbohydrates - Foods such as oatmeal, brown rice, yams, red potatoes, rye breads give you the much needed energy to fuel your workouts and get you through the day!

6) Healthy fats! - Yes we need fat in our diets! You should have natural peanut butter, almond butter, nuts, coconut oil, essential fats (AUUM Omega 3’s) Avocados and fresh fish all stocked away. These fats are essential to every single cell in your body and help shuttle vitamins and minerals to the muscles.

7) Protein - The most overlooked macronutrient in a lifestyle program. Protein helps build the metabolism and provide the building blocks for all of our cells. Your fridge should be holding cottage cheese, eggs, skinless boneless chicken, lean cuts of meat, fresh fish such as salmon, cod, halibut, tuna, etc. Cupboards should be filled with tuna, whey protein powder, protein bars, nuts.

Following these simple guidelines you should be able to make your abs in the kitchen!

For information regarding nutrition and shaping your body visit our website and set up a one week trial of our memberships! Start to shape your body today!

Trevor Folgering
Founder
Step Up Canada!

Let’s invite some friends, suppliers and clients to come to our next meeting.

See you all there!

Boris Mahovac R.G.D.

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The most important process of Online Personal Training is the initial consultation.

Why?

For many reasons, most importantly this is a chance for you to make sure you connect well with your trainer. You must be able to trust your trainer. During your online coaching sessions you may be delving into sensitive areas which may be emotional. The most important question you must ask yourself and have an answer to by the end of the initial consultation is: “Do I feel comfortable with my Online Trainer, and “Are we a good fit?”

The Initial Consultation is very important from the trainer’s perspective as well. This is where he/she will get detailed information on your past fitness history, your injuries, your past attempts at weight loss, medical information and any other information that is relevant in helping your online trainer construct a great personalized fitness and nutrition program for you.

Before proceeding with your Initial Consultation you will be asked to fill out forms that will be sent to one of our online fitness trainers.

After the Initial Consultation which lasts about 45 minutes to one hour, you will be able to re-connect with your trainer online to go over your personalizes fitness and nutrition program

How Online Fitness Coaching Can Change Your Life!

Our Online Fitness Program is very unique in its nature. We run all our online training through SKYPE. When you join our program you get dedicated online personal fitness coaching two to three times a week.

What is Online Personal Fitness Coaching?

Online Personal Fitness Coaching is very similar to life coaching but specializing in the area of fitness. Many people do not realize that the reason they failed at becoming fit and losing weight is what is happening between their ears! Maybe you have failed at becoming fit and healthy. Maybe you have tried several different times and not succeeded. You know why? Well there are many reasons, but there are several key ones:

• Having limiting beliefs (I can never get in shape)
• Using rationalizations/Justifications (I should not exercise because I am being selfish)
• Fear of Failure
• Fear of Success (Yes, people are afraid to get in shape!)

Above and beyond this we are constantly being bombarded by different messages about nutrition, getting in shape and losing weight.

Our online coaches are here to support you on your fitness journey.

The great thing about online coaching is that we hold you accountable for your actions and help you break all of the garbage that you tell yourself!

Our Online Coaches also are here to provide support, encouragement, feedback, advice about nutrition, program explanations, nutritional counselling. We are here to provide the key to your fitness success!

Are you frustrated that you have not lost weight, even after several attempts? With our Online Coaches you will be able to uncover exactly WHY you have not lost weight and then be able to create strategies that will lead you to successful weight loss!

Trevor Folgering

Step Up Canada

Holding you to your fitness potential!

Let’s invite some friends, suppliers and clients to come to our next meeting.

See you all there!

Let’s invite some friends and clients to come to our next meeting.

See you all there!

Learn the “how to” of the social, business and festive entertaining at home. You will learn the basic rules, etiquettes and techniques of planning, organising and executing an event in style. (Including table settings) Take the stress of entertaining out of your life and discover all the fun and influential ways to impressing others and creating long lasting impressions being a perfect host.

Register through the Mississauga Recreation and Parks. The registration is available online, as well as on phone. Please call 905-615-4100 to register. Name of the program is “Entertaining in Style”

Registration on line takes a week so please register well in advance. Here is the information for online registration.

Visit Connect2Rec.  You may search for and view this course by selecting Advanced/Keyword Search > ENTERTAINING.  Then select the Entertaining In Style title for complete program details.
In order for you to have an account set up in their database you may use the ARE YOU CONNECTED? GET A CONNECT2REC ACCOUNT link on the Connect2Rec start page www.connect2rec.ca; this can take up to 2 business days to create your account.  An email with your access codes will be sent to you as soon as your account is activated.

Website: www.SplendorandSpice.com
(905) 827-7181
(905) 827-2152 (Fax)
(416) 802-8404 (Cell)

One thing you need to add to your site (blog, preferably) are simple ways visitors can “share and bookmark” your pages (blog posts) to places such as Facebook, Linkedin and Twitter, also Digg, Stumbleupon and others. This is easy if your site is a blog, there are a number of ways to add this functionality by adding a plugin to your WordPress-powered blog. Other blogging platforms also have similar solutions you can readily use.

If you have questions about blogging and social networking, you can start by reading this low-cost introduction. I’ve arranged a special $10 OFF for you as my networking buddies! For only $17 you will find easy-to-read information about basics of business blogging and online marketing.

Boris Mahovac R.G.D.

iBizAcademy - Online Marketing For Small Business

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When you log in to your user account you will notice the new layout and styling immediately, with the main menu now running in the left column. If you haven’t used the blog yet, now it should be even easier to use.

Writing for this Blog
A reminder to those members who are yet to publish their first blog post, and those who have published only one or two, that your account level is Contributor, which means you are not able to publish directly to the blog, but have to submit your article for review first. This review is only technical in nature, so we’re not concerned with content or style, unless your article appears to be encroaching on other members’ field of expertise, in which case you will be advised to revise your article. Once you’ve published several articles (or you’re an experienced blogger running your own blog site) your account will be upgraded to Author level. This will also allow you to upload images and videos to accompany your blog posts. BTW, even at the Contributor level, you can always link to videos you posted to YouTube.

To our visitors the blog should look the same, except that now the List of Speakers article is “sticky” and will always be displayed first on the main blog index page.

Twitter
If you’re reading this post on our site (as compared to our RSS feed, or on our Linkedin group where your articles are automatically syndicated — one more reason for you to blog more for added exposure) you will notice another new feature: the Retweet button found in the upper right corner of each blog post. If you’re on Twitter, I’d recommend that you re-tweet this, and all other blog posts in an effort to promote individual members and our group as a whole to your Twitter followers. Also make sure you follow @OakvilleNetwork, too. I’ve recently created this account which will tweet automatically each time you post an article on our blog!

Here’s to your successful business blogging!

Boris Mahovac R.G.D.

iBizAcademy - Online Marketing For Small Business

Sign up for my next Contacts2Clients Business Seminar

Let's connect:

Let’s invite some friends and clients to come to our next meeting.

See you all there!

Check out www.cjcpinc.com for details.

Christine Whitlock
President / Writer / Publisher / FilmMaker / Events

CJ CREATIVE PRODUCTIONS INC.

PO Box 3533, Station C

Hamilton Ontario Canada  L8H 7M9

B: 905/547-7135 x 1; 1-800-363-0268 x1

cjcpinc@hwcn.org

www.cjcpinc.com