Paleo Sweet Potato Egg Cups

Paleo Sweet Potato Egg Cups

Need a breakfast on the go? We've got you covered! Check out our egg cups for a healthy alternative to that traditional breakfast sandwich!

Spring Renewal – Nutritional Detox

Spring Renewal – Nutritional Detox

Detoxification, put simply, means to clean the blood. This is achieved by removing any impurities that are present in the blood in the liver, where toxins are actually processed to be eliminated. Other areas where toxins are eliminated include the skin, lymph, lungs, intestines and kidneys.

Family Day - A Great Day To Focus On Family Health!

Family Day - A Great Day To Focus On Family Health!

With family day quickly approaching in February in Ontario, now is a great time to invest some time and energy into getting healthy. When the entire family participates, it makes it easier for everyone to join in and stay motivated to keep going. However, for those with children, this may seem like a bit of a challenge. After all, how do you implement a workout routine for a young child?

10 Easy to Follow Healthy Tips for Quick Fat Loss

Are you someone who sabotages your own health for the sake of losing fat? Is there a better way for you to take steps towards achieving your weight loss goals that you can feel positive about? Do you know that some of the 'harmless to your health' items in your fridge, the ones you unintentionally binge on occasionally, are the very reason you are not losing the weight?

Here are some simple tips you can follow to lose weight without sabotaging your health.

1. Cut down on processed food

Healthy foods.png

If you are like most people, you've developed eating and cooking habits over the years without necessarily realizing the consequences of these habits. Starting some new habits will take some time - but this is one of the best places to start. Processed foods are simply not a good choice to consume if you are looking for fat loss. To make it easier, try cutting down on processed food, one step at a time. If you are used to eating processed food regularly, start by setting a goal to only eat this type of food once a week. By developing this practice, the habit and your desire to eat processed food will diminish slowly and steadily, and you will gradually find you no longer have the urge to eat those foods. What makes this a good fat loss tip is you can set your own pace, you can pick one thing at a time that is sabotaging you, and eliminate that food item from your diet.

Usually, the middle aisles of grocery stores house all kinds of processed food. So, when you have made up your mind to cut down on foods that are stopping you from achieving the fat loss you desire, you will inevitably have less and less reason to visit the middle section in the grocery store. The list of processed foods that contain ingredients such as, white sugar, dairy products, GMO wheat (though it won’t tell you it’s GMO) GMO corn (same story), corn syrup, soy, soy lecithin, food dyes, any and all kinds of artificial flavours are quite simply, foods to be avoided.

A great tip to avoid processed food temptation is to have your stomach full before you head out to the grocery store. This way, your hunger will not lure you into buying any temptation foods that are not good for fat loss nor contain any nutritional value.

When eating out, be cautious of what you eat. Beware of artificial flavouring ingredients, grease and sugary foods which are used in many restaurants and all kind of eateries as well. You can always opt for freshly grown produce that is used in the preparations of these foods. A few restaurants use locally grown produce to create their menu every day. However, the best way to avoid consuming processed foods and artificial ingredients is to eat at home. 

Drink loads of water instead of carbonated drinks. If you drink pop or other carbonated drinks regularly, you are adding unwanted calories to your diet. So, make it your goal to replace pops and juices with fresh and clean water instead. Like the processed food tip, try by reducing the frequency or quantity, one step at a time. 

Coffee drinkers - this one is for you! Did you know that coffee creamer even when used in lower quantity does not have any health benefits? It simply adds ups calories. Best to use low-fat milk or skim milk if you are a coffee drinker. An even better choice is to switch to drinking herbal teas. They come in a variety of flavour options and have loads of health benefits. There is green tea, black tea, oolong tea, matcha powder, and many more flavours of herbal tea available in your grocery store that you can try. You can also try drinking water flavoured with citrus fruit or iced green tea if you need a caffeine boost.

2. Sugar


If you are conscious of fat loss, you'll want to avoid sugary foods like you would the plague. The right kinds of sugar and the right quantity of sugar intake create energy and are important to survive. But, having sugars in excess or in inordinate quantity is unhealthy. Fruits and vegetables have the sugar that is healthy for a human body. You will have enough energy if you make fruits and vegetables a part of your diet. And as an added bonus, there is no harm in adding more fruits and vegetables to your diet every day.

The sugars to avoid are in foods that contain processed sugars, like; popsicles, breads, dressings, sauces, fruit snacks, chocolates, crackers, syrups, flavoured drinks, etc. All these tempting foods contain artificial flavouring and an unhealthy amount of sugar that is not good for fat loss nor for your overall health.

Raw food is a good idea for keeping you healthy while increasing fat loss. Eat more raw nuts, sliced veggies with hummus, apple and carrot slices with almond butter, homemade smoothies, green juices, raw cacao, melons, avocados, etc. Eating these kinds of foods will stop your food cravings for sugary (processed) foods.

Beware of fake health food. Things like energy drinks, granola bars, and frozen yogurt only give you an impression of being healthy choices. In reality, they are loaded with hydrogenated oils and sugar. Frozen yogurt has less fat than ice cream, but, it is loaded with sugar. You would be better off having a whole piece of fruit and a handful of nuts instead of 'enjoying' these commercially advertised energy/health foods.

3. Grains/Gluten


Grains and gluten-based foods are highly inflammatory to the digestive tract. They contain lectins which are actually anti-nutrients. They also contain enzyme inhibitors and phytates which stop the breakdown of food and irritate the lining of intestines. They decrease the absorption of vitamins and minerals and are responsible for causing conditions like leaky gut and celiac disease. In fact, whether people know it or not, most of the population is naturally gluten sensitive. When people cut down on gluten and improve the nutritious content of the foods they do consume, they experience less bloating, better digestion, clearer skin, and even fat loss.

You know from the ingredient list, that the variety of breads and pastas that are available in the market are full of preservatives, additives, and chemicals to make them taste better, feel softer, and also last longer. When you eat a loaf of bread, you are adding loads of unnecessary ingredients to your diet. If you are looking for a leaner physique, then avoid the intake of these empty carbohydrates and substitute instead with organic foods, such as vegetables, fruits, and nuts. Your choice of foods that are full of nutrients, vitamins and minerals will save you a lot of calories. Avoiding non-starchy food also helps you in fat loss gradually. 

4. Exercise and Training using Weights


The typical cardio heavy option that most people default to for fat loss is a chronic choice. They spending seemingly endless amounts of time in the gym, walking on the treadmill, or exercising on the bike, and they do not see any results for months. The only thing we know for sure is, long, strenuous cardio like that increases the stress hormone called cortisol in your body. Cortisol is responsible for many chronic diseases and impedes the body's ability to shed fat. This is one reason why straight, intense cardio is one of the most ineffective ways to reduce weight.

But don't feel bad if this is you. Lots of people have fallen for the myth that sweating it out on the treadmill will help them reduce weight fastest. A lot of people make the mistake of choosing to focus on cardio over resistance training. In truth, resistance training can much more successfully be correlated to weight loss when you lift moderately heavy weights.

Encouraging muscle growth while losing weight is good because by doing so you are keeping the muscle tissue metabolically active. The effects of resistance training can last for up to 24 hours because of the excess oxygen consumption or the EPOC which burns more calories even after you've stopped working out. So, even when you are at rest, you burn a greater number of calories each day by keeping the muscle tissue active through physical weight or resistance type training.

Multi-joint movements, such as squats, bench presses, and rows, require more of your energy because multiple muscle groups are working in coordination at a time. If you want to burn more calories, keep the workout duration short while keeping your heart rate elevated. Mix and match the types of multi-joint movements - but keep your intensity up. When you pick a weight training program or any daily exercise that increases your metabolism, you will begin to feel less fatigue and gradually, more energetic every day in your pursuit of a healthy life. 

5. HIIT Cardio vs. Steady State Cardio

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The EPOC mechanism in the HIIT(High Intensity Interval Training) cardio helps you consume more oxygen and burn more calories. This is achieved by undertaking an intense cardio activity within an interval. For example, you will be performing an exercise in an interval of 30-60 seconds (30 secs work/60 sec rest) and the focus is on every movement being at an maximum effort.  As you increase your level of fitness, you can stretch the duration of work portion and shorten the interval (the rest periods) that you take.

One of the biggest bonuses is you can do a HIIT based work out just about anywhere - hotel gyms, your backyard - and whether you have some equipment to work with or not. Try doing outdoor sprints, bench step-ups, chair push-ups, planks, dumbbell/water bottle cleans, or even burpees.

The key to burning more fat is found when you can get your heartrate up - and keep your muscles working. Adding a few more reps or pushing your pace can amp up the intensity without extending the time of your overall training session. 

6. Hormones


Hormones change as a human body ages. This applies to men and especially to women. As women get older they experience hormonal issues, such as, hot flashes and mood swings. Hormonal changes affect the entire body and our metabolisms. As you age, your ability to gain muscle decreases because energy and cell metabolism drops.

And for women especially, as she ages, her estrogen levels naturally begin to drop and the body tries to compensate for this loss by increasing fat in the body. This estrogen drop also explains why most women experience an increase in their appetite.

Estrogen is a powerful energy booster. Low estrogen levels mean low energy. When a woman is low on estrogen, it can make her feel sluggish and almost, lazy. Estrogen levels also have a profound effect on the psychology of your brain. Once in an estrogen deficit or decline - it becomes a lot harder for your body to handle things like late night stress, alcohol, late night parties, etc.

The result - you now have to consider cutting down on alcohol, eating smaller meals, and reducing caffeine and sugar. Try to include more fiber in your diet. Options such as healthy choices like adding flax seeds, coconut oil,  and green leafy vegetables to your daily meals. And - these may be much harder to accomplish but, go to bed early, and find time to rest and rejuvenate yourself. Your choice of exercise should also focus on things that accelerate fat burning and build strong and toned muscles, without wearing out your energy.

7. Stress and Cortisol


There are many reasons and situations in life that can cause you stress. You know what they are - things like finances, relationship challenges, work, and kids. Let's not forget dietary habits and lifestyle choices - you get it. Stress puts our bodies into a fight or flight mode. When you feel stressed, your body reacts by releasing a stress hormone called cortisol. Cortisol increases blood pressure, and due to the increase in blood pressure,  blood diverts from the internal organs and digestive system. If this happens for a short period of time - you can still handle it and survive. But, if you are living in a constant state of stress, then over time it will deplete you of both your mental and physical energy and cause damage to your long-term well being.

Make a list of things in your life that are causing you stress and take steps towards eliminating them. If it is not something that you can eliminate immediately, then look for alternative options or ways to minimize the time you spend in that activity/environment. Look instead for activities and people who make you feel good and positive about yourself - things that help you work through stress and any negative emotions. Though you can't eliminate stress from your life entirely, you can learn how to use positive coping mechanisms to help you deal with any stressful situation more successfully - and most significantly without letting it affect your health. Start by making small changes in your life that make you happy and gradually increase the time you spend doing those things.

8. Sleep


Sleep deprivation can cause a lot of health problems. Your qualtiy of sleep is affected by a number of factors - common ones include high caffeine consumption and late night eating habits. In our digital age, one of the biggest culprits is blue light - the light eminated by all our devices - phones, laptops, tablets etc. If you want to clean up your sleep regime - try starting there first and cut down on the digitized world an hour or two before going to sleep.

Hormones are also impacted by the quality and quantity of sleep that you get. Ghrelin is a hormone that makes us feel hungry. When you sleep the hungry hormone goes up and leptin which makes you feel full, goes down. When your sleep is out of balance - hormones like ghrelin and leptin stuggle to balance themselves and you'll find yourself hungry when you should be sleeping! Sleep deprivation also impacts insulin levels negatively - insulin being what maintains the glucose levels in your body. Sleep deprivation can also increase blood sugar levels making the sleep deprived person more susceptible to diseases like diabetes. Lack of sleep can also affect the immunity of the body making you less able to fight any kind of illness or infections.

Aim for 7-9 hours of sleep as much as possible. This will reset the body’s natural circadian rhythm and help to keep your blood vessels and heart healthy.

9. Realistic timeframe


When you are looking at healthy fat loss, do not expect instant results. There is no such thing as quick fix. Weight and fat loss is a slow process and takes time. Always take it slow when it comes to fat loss and do not try to expedite the process.

Building a strong body takes hard work, discipline, regularity, and a strong will power. Whenever you choose a fat loss program, you need to be determined enough to work through the entire program   - there is no halfway. It's not that you won't feel tempted to leave - half way through. That's a natural reaction to the change in habit and hey - no one said it was going to be easy.

Be realistic about your nutritional program. You might attend events and occasions where you cannot choose the foods that you eat. Deviations, or 'cheats' happen. This is ok - as long as it happens once in a while and not as a rule. You can get your diet right back on track by following it the next day. You can only use a finite amount of will power every day. Since, you have many day to day things to deal with, they will take up your time, and your will power will be segmented into maintaining these things. So, watch your diet instead of struggling to keep a healthy diet. If you dislike a particular food, then replace it with another healthy option instead of forcing yourself to eat what you don’t like. Maintaining a healthy diet does not mean gobbling down healthy foods you don’t like. Doing so also increases the stress hormone in the body. Remember, whatever you do, aim to do it consistently.

10. Stay Committed

The fact of the matter is that for most people, committing to a weight loss program is in and of itself - stressful. You worry about giving up foods you like, and how to find the time in your already busy day to give up to exercise. And it's fair to guess, not everyone has actually found an exercise they 'like' doing. So, how do you learn to stay committed, juggling all of the above, so you can achieve your goals?

Start with choosing an exercise/program you find enjoyable. Join a group exercise class or get private training - whichever suits you best. Some people need the help from a group/social community to stay committed and others just want to do their own thing. Once you choose a program - stick to it. Analyze the results after a solid commitment of time and effort, and only then modify or change the program if needed. Effort is key here - and that means more than just signing up - it means showing up too!

Have a diet/nutrition plan and focus on making healthy choices. Look for truly healthy food that you actually like/enjoy eating. Take steps towards eliminating the unhealthy snacks and drinks and habits, replacing them with better choices. Your body will thank you for it.

String together good food choices, disciplined and consistent exercise and you will be well on your way to leading a healthy life.

PS: If you feel that life is pulling you in every direction, and this decision to commit to a fat loss program is feeling like an impossible goal and just one more thing you're going to fail at... then STOP. Take a step back. Breathe. Focus first on finding some balance - forgive yourself for being busy, make a pledge to yourself to bring your own needs forward. One step at a time - make a commitment to thinking about weight loss when you can make your health and wellness a priority without sacraficing your sanity to do it. 

Change Your Mindset For Weight Loss

Changing Your Mindset

A dieting mindset you must break: "There is nothing new here, its all old information."

I have heard this time and time again when it comes to weight loss information. You will see it at the bottom of blog comments, in reviews of programs, and all over the internet in forums, social media comments, and discussion boards.Have you ever heard it or said it? If you have, then you better break this ridiculous tendency to look at things this way. It may be the very reason you are stuck. Think about this crazy idea for a second. Something has to be new and exciting to be effective? That's ridiculous!!!

The things that work don't stop working just because they have been around awhile! The things that work to get the body lean and strong have not changed. They are the same, and always will be! What works is what works not what is new and shiny. If you are program jumper always looking for the latest greatest program you are essentially acting like a child who gets bored with one toy and so wants another.

If you want change in your body, you have to wake up every day and do the shit that works! Move more, don't sit. Eat in a way that maximizes nutrition and satisfaction and minimizes calories. Exercise intelligently to build lean tissue and burn fat. These things are all very well understood. The things athletes and fit people were doing 20 years ago to get fit and stay fit, are essentially the same things that work today!

Sure, science can help us do things more efficiently and smarter, but the principles remain the same. Quit looking for the new shiny object and get to work on the simple stuff!

Here is how:

1) Eat- As many vegetables as you can fit in for the day. Eat enough protein to keep you from being hungry. Then find the amount of fat/starch and salt that keeps your food enjoyable without making you fat. 2) Move as much as possible by walking as much as you can 3) Workout with weights to build a nice looking shape and keep your metabolism amplified 4) Sleep, rest and recover and enjoy life. Do some exercise you love even if it is not the best for weight loss. Zumba will do little to help you lose weight, but if you love it then do it! Find what works for you and stick with it.

25 Tips To Lose Weight

25 Tips To Lose Weight

  1. Do not diet (eat less and exercise more) and especially do not do it chronically (yo-yo dieting).
  2. Avoid or at least minimize the consumption of liquid calories (i.e. soda, alcohol, juice, and fruit smoothies).
  3. Prepare healthy meals for later.
  4. Get plenty of sleep and rest.
  5. Walk or move as much as you can.
  6. Exercise portion control and get an idea of many calories you are consuming.  Sadly, most people have no concept how many calories are on their plate or in certain foods, but most people know how long a mile is or what 1 gallon of water looks like.
  7. Have a glass of water before each meal.
  8. Use an unsweetened fiber supplement before meals. There is lots of great research on using fiber to help with weight loss.
  9. Drink any or all of the following on a regular basis: unsweetened green tea, unsweetened black coffee, and unsweetened cocoa (1 tablespoon of organic cocoa mixed in hot water).   Compounds in these beverages appear to help with fat loss.
  10. Use lots of vinegar.  Vinegar has a satiating effect.
  11. Use lots of spices in your cooking, with the exception of salt. Many plant chemicals in spices help to make your body burn fat better, especially the spicy ones.
  12. Use smaller plates and utensils.  It is interesting to compare the average plate sizes from the 1940’s and 50’s to the plate sizes today.
  13. Eat and chew your food slowly.
  14. Chose protein, fibrous foods (vegetables), and fatty foods over starchy foods.  Try not to combine fat and starch together.
  15. For noodle based meals like pasta, stir-fries, or noodle soups use noodle substitutes like zucchini noodles.
  16. Eat a protein and fiber based breakfast.  Starting you day off with a muffin and coffee can lead to a blood sugar roller coaster ride the rest of the day, and should be avoided.
  17. Use your scale or tape measure on a regular basis to keep yourself honest.
  18. Minimize the use of the television.
  19. Exercise using weights.  Aerobic exercise is healthy exercise, but weight training appears to be better for fat loss.
  20. Use a fiber supplement.
  21. Get a pedometer, like a fitbit or jawbone…and use it.
  22. Use protein dense and fiber dense convenience foods when in a pinch.  These may include protein powders, jerkies, High fiber Quest bars, protein bars, etc.
  23. Eat lower carbohydrate meals.  This does not mean to avoid carbs all together.  Some people will need more, but most of us will need less.
  24. Minimize eating out as much as you can.
  25. Know the difference between emotional hunger and physical hunger.

Green Tea Can Help You Burn Fat

Green tea is one of the healthiest drinks on the planet. It is loaded with antioxidants and various substances that are beneficial for health.

Many studies have shown that green tea can help you burn fat and lose weight.

Let explore how that works…

Green Tea Contains Substances That Can Help You Lose Fat

Green tea is more than just hot, flavored water.

The bioactive substances in the tea leaves dissolve in the water and make it into the final drink.

When you drink a cup of quality tea, you’re actually getting a large amount of beneficial substances with potent biological effects.

The best known of these is caffeine. A cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), but still enough to have a mild effect.

Caffeine is a well known stimulant that has been shown to aid fat burning and improve exercise performance in numerous studies.

But where green tea really shines is in its massive range of antioxidants… being loaded with potent antioxidants called catechins.

The most important of these is EGCG (Epigallocatechin gallate), a substance that can boost metabolism.

Keep in mind that these benefits can be derived both from drinking green tea as a beverage, as well as taking green tea extract as a supplement.

Green Tea Can Help Mobilize Fat From Fat Cells

A Cup of Green Tea

In order to burn fat, it must first be broken down in the fat cell and moved into the bloodstream.

The active compounds in green tea can aid in this process by boosting the effects of some fat burning hormones.

The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine

When this enzyme is inhibited, the amount of norepinephrine increases

This hormone is used by the nervous system as a signal to the fat cells, telling them to break down fat. Therefore, more norepinephrine leads to a stronger signal being sent to the fat cell and more fat gets broken down.

Caffeine and EGCG (both found naturally in green tea) may actually have a synergistic effect, because caffeine enhances another step in the same pathway

The end result is that the fat cell breaks down more fat, which is released into the bloodstream and becomes available for use as energy by cells that need it, like muscle cells.

Green Tea Increases Fat Burning, Especially During Exercise

If you look at the label of almost every commercial weight loss and fat burning supplement, chances are that you will find some kind of tea there as an ingredient.

This is because green tea has been repeatedly shown to increase the burning of fat, especially during exercise.

In one study, men who took green tea extract and exercised burned 17% more fat than men who didn’t get the supplement. This study suggests that green tea can boost the fat burning effects of exercise

Another study that went on for 8 weeks showed that green tea increased fat burning, both during exercise and during rest

There are several studies that agree with this. Green tea selectively boosts the burning of fat, which may lead to reduced body fat in the long term

Green Tea Can Boost the Metabolic Rate And Make You Burn More Calories 24 Hours A Day


The human body is constantly burning calories.

Even when sleeping or sitting down, our cells are performing billions of functions that require energy.

Several studies suggest that green tea can make us burn more calories, even at rest.

In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8%

For a person who burns 2000 calories per day, 3-4% amounts to an additional 60-80 calories per day, similar to what you might expect with a high protein diet.

Although most of the studies were very short in duration (1-3 days), there is also some evidence that the metabolism boosting effect persists in the long term

In one study of 60 obese individuals, the group taking green tea extract lost 7.3 lbs (3.3 kg) and burned 183 more calories per day after 3 months

However, keep in mind that not all studies show that green tea boosts metabolism. The effect may depend on the individual

Green Tea Can Help You Lose Fat, Especially The Harmful Abdominal Fat


When it comes to actual pounds losts, the effects of green tea are relatively modest.

Although there are numerous studies showing that people do in fact lose weight, there are also some studies showing no effect.

Two review studies that looked at many controlled trials found that people lost about 3 pounds (1.3-1.4 kg) on average.

However… it’s important to keep in mind that not all fat is the same.

We have subcutaneous fat that lodges under the skin, but then we also have visceral fat, which is the belly fat that builds up around the organs.

It is this deep visceral fat that is harmful. It causes inflammation and insulin resistance, both of which are strongly linked to all sorts of serious diseases, including type 2 diabetes and heart disease.

Several studies on green tea show that although the weight loss effects are modest, a significant percentage of the fat lost is the harmful visceral fat.

This should translate to a reduced risk of many killer diseases down the line… which may lead to a longer and healthier life.

Take Home Message

Even though green tea can mildly increase metabolism and fat burning, the effects are modest when it comes to actual pounds lost.

However, every little bit adds up and it may work even better when combined with other effective weight loss strategies like eating more protein and cutting carbs.

Of course… let’s not forget that green tea goes way beyond just body weight. It is also extremely healthy for various other reasons.

There Is No Magic Pill

4 Things You Should Know About Fat Burners

You've heard of fat burners, the magic pills you can take to instantly lose fat with no effort involved? Not exactly. Fat burners are supplements. They're designed with ingredients that can give you an extra boost to burn fat. But the secret is, the WILL NOT replace a solid diet and exercise plan.

Think of fat burners like a scope on a sniper rifle, only you're trying to shrink fat cells. Diet is the gun, the heavy artillery; exercise is the firepower; and fat burners may help you aim a bit better and kill fat more efficiently. But fat burners don't work to their best effect when they're used improperly. Usually, it's because people don't take into account the following five basic concepts for using a fat burner efficiently to lose weight.


One of the biggest mistakes that many people make is thinking they can just take a fat burner pill and lose body fat instantly. They think the fat burner is the "magic pill" they've been looking for! But eating whole foods and sticking to a calorie restricted diet is 80 percent of your battle. If you can do it and stay consistent with it, then you've done 80 percent of the work already! The rest is exercise, patience, and getting a boost from supplementation.

Fat burners can help enhance fat loss, but they're only going to do so if a proper diet is in place. Fat burners work in a variety of ways. They can boost energy, help curb appetite, promote fat to be used for energy, and even increase your metabolism and core temperature so you burn more calories throughout the day. But, if you take a fat burner and then feast on burgers, pizza, and bagels, you won't be seeing fat loss any time soon.

Take a hard look at your diet and determine if it fits your fat loss goal. To lose fat and reveal a lean physique you'll need to consume slightly fewer calories than you burn each day, getting lots of protein, and maintaining other clean and healthy eating habits with slow-digesting carbs, healthy fats, and lots of fresh vegetables. When you feel confident about your diet and in control of your nutrition, you can start to explore fat support supplementation.


Set realistic goals for yourself. Some people believe if they're using a fat burner, they should be able to melt pounds of fat off each week. Maybe that happens in dream land, but not real life!

While your rate of fat loss can be enhanced, you won't be dropping 10 pounds in a week simply because you're using the supplement. Remember: A safe rate of fat loss is 1-to-3 pounds per week for average, healthy individuals. You can push this rate up to 4 pounds per week, but it's not sustainable. Eventually, your body will hit a plateau and fat loss will slow down.

If you're dropping weight too quickly, on a fat burner or not, you could be losing lean muscle mass. And unless you want to look like shapeless coat hanger instead of a toned, fitness model or bodybuilder, you should rethink your fat-loss plan.



Some people think that taking more fat burners will increase their fat loss results....WRONG!  Supplement manufacturers state the serving guidelines and directions so you can have a way of measuring what dose works best for you.

It's always best to start with the lowest dose listed on the package and stay at that dose for at least two weeks. After that, you can determine if you want to bump up the dose to the higher end of the spectrum if it's listed on the packaging. If the product lists only one serving size, you should stick with it.



If you can't start your day without a cup of coffee and you drink another 3-or-4 throughout your day, be careful about choosing a fat burner. Most fat burners, unless directly specified, contain caffeine or a caffeine-like substance, a stimulant. If you want to take a stimulant fat burner, watch your total intake of caffeine over the course of the day.

While you will definitely love the energizing benefits you'd get from such a high caffeine intake, if you're mixing fat burners with multiple cups of coffee or any other caffeine-containing beverage, you could really burn out quickly. You will get tired easier and struggle to recover from workouts. In the end, that equals slower results.

So while you may think that combining coffee and fat burners will only help you see results faster, you'll end up killing the positive effects of a fat burner by over-stimulating your body. Before you even get started on your fat burner, make sure to shop around a bit and find the one that best matches your needs and preferences. There are a number of different products available to use, so it's important that you don't just jump on the first one without looking at the differences among them all.


Kickboxing Myths

Let us help you put your mind at ease as we debunk some of the most common kickboxing myths!

Myth: Kickboxing Often Leads To Injury

Kickboxing is actually a great workout to avoid injury. When you combine strength moves with fluid movements, you use your muscles much more naturally than some other sports. The cardio aspect of the workout means constant movement, which will keep your muscles warm and lessen your chance for injury.

Myth: Beginners Should Not Try Kickboxing

Kickboxing is a great sport for people who want to get into a good workout routine. Not only is kickboxing fast paced, fun, and energetic, but even beginners can do a full kickboxing workout without any modifications. Because your body gradually builds strength through kickboxing, it is a great way to begin to tone muscles and build cardiovascular strength.

Myth: Kickboxing Leads to “Bulky” Muscles

Kickboxing actually tones muscles while strengthening the heart. Because your own body is often a tool of resistance, bulky muscles don’t usually come from kickboxing alone.

Myth: Kickboxing is Only for the Very Coordinated

If you feel that you lack the hand-eye coordination that is needed for many sports, kickboxing may be a great place to start your athletic pursuits. Kickboxing may be a great way for you to combine your cardiovascular exercise in with your pursuit of gaining hand-eye coordination. Many workouts start with basic punches or kicks, and can gradually add-on more complicated moves.

Myth: You Will Get Punched in Class

Contrary to common belief, kickboxing is not a class where students learn to fight one another. You will not be paired up with other class members to practice punching and kicking each other. Instead, the class is spread evenly throughout the room to use high-energy movements and natural resistance techniques.

Myth: Kickboxing is a Self-Defense Class

Most likely you are not going to take a kickboxing class to learn self-defense moves. While the strength and control gained in kickboxing may come in handy in a threatening situation, the  kickboxing classes we offer at our facility are not combat classes.

Myth: Kickboxing is for Angry People

Has anyone ever told you that kickboxing is a great way to relieve anger? Well, for some students it may be an outlet. Kickboxing is actually a great way to release extra stress, tension, or worries, but is often filled with many happy students. Why are they so happy? Cardiovascular exercise releases natural endorphins in your brain that can help you stay in a better mood.

Myth: A Cardio Kickboxing Routine is as Good as any Other Cardio Workout

Many health experts believe that kickboxing is as much as 3x more effective than a typical cardio workout. These fun fast-paced routines help you burn calories while having fun.

Kickboxing is an amazing way to burn extra calories and get defined arms, legs and abs. Come join us and see how much fun a kickboxing class can be!

Back On Track Boot Camp-Transformation Challenge!

Do you ask yourself, “Why don’t I get results?”

You go to the gym twice a week, and after your step or yoga class, you always do your extra sit-ups and cardio because you were convinced that’s how you would get results. After your workout, you head for lunch having a whole wheat sandwich, some fruit and a non-fat latte.

After lunch, you decide to do some much needed shopping at lululemon. You buy those pants that are supposed to make anyone’s butt look fantastic, and hide your mummy tummy. When you turn around and face the mirror, you hate what you see. You decide right there, that’s it! You’re going to get healthy starting tomorrow because you’re desperate to get your pre baby body back!

You are not alone! At Conker Fitness, we understand, and we have designed the perfect solution, for you! With our Back On Track Boot Camp- Transformation Challenge, we will show you how to get the most out of your time at the gym with workouts designed for Mums like you. We know how hard it can be to balance being a Mum and finding the time to exercise so we are offering you a complimentary 14 day trial. The transformation challenge is a 6 week program with boot camp sessions at convenient times to sync with your busy schedule. Each session is 45 minutes long so you can quickly get in and get out! Here is what you will receive with your 14 day trial; 12 boot camp sessions, a 1 on 1 health assessment, so we can determine how to get the best results for you. We even include our “Back On Track” eating plan, full of delicious and quick recipes, the whole family will enjoy!

Click the link to secure your free trial, we guarantee you will get the sexy body you are dreaming of!

Sunscreen dangers

Is Your Sunscreen Safe?

The nice warm weather is here and the sun is shining! As we start to leave our jackets behind and take out our flip flops and hats, we also dig around for the beloved sunscreen. The higher the SPF the better right? We see it being advertised in ads, tv commercials, the internet, so it must be safe. Right? Not quite....

Below are some links to guide you on the right path in choosing proper sunscreen for you and your family.

This link will inform you on the CONS of high SPF

This link provides you with a list of products NOT to use

Check out this link for safe sunscreens (Please keep in mind some of these brands are American. Also you will find most of these products in stores like Whole Foods, or other organic shops).

The new equipment!


You've seen the equipment in their boxes, now its time to reveal what they really look like! Our gym equipment is top of the line! We have everything from traditional equipment to crossfit style equipment and have introduced an entire section of strong man equipment. Our facility can literally cater to absolutely anyone and any type of fitness! What more could you ask for in a gym?!

Reno Update

Hey everyone! Just thought we would throw up a few more pictures from the past week of the reno. We worked really hard to get the painting done, the equipment put together and the turf down. This place is really coming together! Come on in and join us for a workout! 575423_532487963459264_1964644127_n62667_534186153289445_148837593_n283984_534525196588874_908131517_n