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Calgary NW Fit Body Boot Camp 20 June, 2019
This ever happen to you?

That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright unhealthy (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. Instead I suggest that you to make permanent healthy changes to your eating habits.

There are no GOOD or BAD foods, just some that you should eat more regularly and some that should be eaten in moderation. 

Wouldn't it be great to know EXACTLY what to eat, when and why?

My job is to help you CONNECT THE DOTS between what you're eating, how you're feeling and the results you're getting.

This is exactly what we do at Food Camp - this is my local nutrition group coaching program that runs on Monday nights. (I also have some clients attending remotely because we broadcast our meetings and they participate via the internet).

Just hit reply to this email if you'd like more info about food camp...

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

✓  Watch less TV
✓  Stretch stiff muscles every day
✓  Play at the park with the kids
✓  Go for a jog
✓  Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Are you ready to transform your lifestyle and body? Just reply to this email or give me a call: 587-355-8353 to get started.

Travel Delays?

Summer means travel for many and travel delays often happen. Here are some tips to make travel a happier experience…

Pack your attitude - Decide what kind of traveler you’ll be…

Prioritize your health & think of how you’ll support it on the road…

Stress is a killer - travel delays can make you crazy, so let it go as much as you can…

Make a plan of how you’ll fit exercise in, it can be different, but movement is always important…My trick is to bring a lacrosse ball to do some mobility where ever I may be stuck!

Consider if or when you’re going to fall off the nutrition wagon

Just because you’re headed to the airport or on a road trip doesn’t mean you have to head straight to cinna-bon…

Plan your indulgences, not every meal on the road has to be a feast…

Pack protein powder - a shake a day will help to give you enough protein, stabilize blood sugar & suppress appetite

Bring along healthy snacks: oatmeal for breakfast, buy apples, bring protein bars, nuts.

Maintain your eating schedule as much as possible - Use the mantra ‘never starving never stuffed’…

Carry your water bottle, refill it several times…Often you may be thirsty instead of hungry, so drink up…

Veggies-veggies-veggies - Work to eat 600 g of veggies/day at home, this is a bit harder on the road but just do your best, take powdered greens daily…

Sleep - try to stay on the same schedule if possible…

Overcome jet lag by getting lots of sunshine, try melatonin, practice all the sleep tips about reducing caffeine, blue light before bed etc.

Travel delays are really a first world problem. Practice gratitude that there's the opportunity to get away - even if it’s for a funeral… 

Need help with getting more healthy habits in your life at home OR on the road?

I have a new master class for you, it’s a short 22 min video with tons of tips where I also explain why your body weight maybe stuck - you can watch it here.

From: Shawna Kaminski
Calgary NW Fit Body Boot Camp

Beef Ragu and Zucchini Noodles

Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.

What you need
Serves 6

2 lbs minced, grass-fed beef
2 Tablespoons tomato paste
8 oz can of tomato sauce
1 Tablespoon chili sauce
1 cup cherry tomatoes, halved
½ teaspoon sea salt
4 zucchini
¼ cup fresh parsley


1. In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.

2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.

3. Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.

4. Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.

255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein.

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Degrees Of Change

True change happens in degrees, not in one fell swoop. This is a relief when you realize that you have miles to go on your goals. There is no need to attempt all of the change at once – simply nudge yourself in the right direction each and every day and maintain the small changes as you go.

Did you eat a big bowl of spaghetti noodles with your favorite sauce for dinner last night? Tonight eat a smaller bowl. Next week eat zucchini noodles and your favorite sauce. The following week eat zucchini noodles with the protein-filled sauce recipe below.

Small changes in the right direction, maintained over time, will make all of the difference as you strive toward the body and lifestyle that you desire.

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Phone: 587-355-8353