The Fit Life – 2019.32 – It’s Way to Easy to Over Eat Junk

Do you sometimes feel out of control when it comes to food? Not to worry, it is normal to have these feelings… These types of foods are designed to push us towards them and overeat. Companies design their products to get in our heads and bodies and consume. Just glad I am not in that business – I don’t think I would be able to sleep at night…

Here is how they do this to us – and what to do about it.

  1. Marketing Tricks
  2. Big Portions = Good Deal
  3. Ample Variety
  4. So MANY flavours

Marketing Tricks

Packaging is designed to make foods seem good for you. They are bright in colour and may even have cartoon characters or celebrities on them creating positive associations to these foods.  You may even see a food say “You Deserve It” on it encouraging you to reward yourself for your hard work. And the biggest trick these days is using buzz words like “organic” or “gluten-free” to create an illusion that it is a “healthy” product.

If you dig deeper, these products may not be at all different than the next product when it comes to its overall nutrition. They are trying to trick you.

Big Portions = Good Deal

Who doesn’t want more food for less money.  With processed foods you often have the option of “supersizing” for only a fraction of a price. But you are not only supersizing the quantity, you are supersizing the calories and the quantity of unhealthy nutrients. 

Ample Variety

Treats and goodies are comprised of many different flavours and textures. So many different options that could please us forever. If you take a look at a food like a banana. It is one single flavour and one single texture and is harder to overeat. And then you take something like trail mix for example. In one handful you could get anything from a cheese stick to an M&M to a Shreddie.

So MANY Flavours

It’s like a party in your mouth and we want to continue that party all night long!  In the olden days, we prioritized calorie-dense foods to help us survive. And we still have this in our blood to this day. Manufacturers use this fact and try to create calorie dense food that is hyperpalatable junk food… These businesses I tell ya…

How do they do this:

  • Combine Salt, Sugar and Fat to make it irresistible
  • Easy to Eat – No effortful chewing
  • Immediately delicious
  • High in Sugar or Fat
  • Melted Down Easily

Now that we know that the manufacturing and processed food industry does everything in their power to control our eating habits, we need to figure out how to stop them! These foods may be delicious but we can…

Use These 7 Strategies to Stop Overeating Junk Food:

  1. Notice Your Chewing
  2. Evaluate Your Pantry
  3. Look for Habit Patterns
  4. Find Habits that Support Your Goals
  5. Put Quality Above Quantity 
  6. Slow Down
  7. Be Nice to Yourself 🙂

Notice Your Chewing

In most cases, it is easier to chew processed foods vs. whole foods. If something is super quick to chew, maybe take a peek at the product and exchange it out for something a little more whole food. 

Evaluate Your Pantry

Take a peek at your pantry and see what you have in there.  What kind of foods do you have and why do you buy them? Have you been fooled into buying something from the marketing tricks above? How many treat foods you have?

If they are in your pantry, you will eat them.  Let’s fill that pantry up with good quality snacks.

Look for Habit patterns

Habits rule our world. 🙂 But these habits can be used for better or for worse… When we eat out of habit, not hunger, we can eat and eat and eat and sometimes without even knowing it.

When you have the urge to overeat, ask yourself:

  • What am I feeling
  • What time is it?
  • Who am I with?
  • Where am I?
  • What thoughts am I having?

Once you take a peek at some of these answers, you may become aware of the triggers and can prevent these in the future. 

Build Habits that Support Your Goals

Once you are aware of any triggers that cause you to make poor decisions when it comes to your eating, try to remove them and replace them with an activity that supports your goals.

Great Stress Relievers:

  • Exercising
  • Reading
  • Nature Walk
  • Yoga
  • Meditation
  • Music


Try replacing that eating with a stress reliever that works for you!

Put Quality Above Quantity

Processed foods are usually cheaper than a quality food counter part. Why? Mainly due to the use of cheap, inexpensive ingredients…

Use the “traffic light” system to put quality first and make good choices.

RED – These are no-gos that do no help you reach your goals and we tend to over eat them. Most of the time, just make us feel sick. (Big Macs, Twinkies, Cookies, Chips, Etc, )

YELLOW – Aren’t the best or the worst choice but can easily be too much of a good thing. (cheese and crackers, etc.)

GREEN – Foods that are nutritious and make you feel good (Body and Mind). These can be eaten whenever you want. (Greens, Salmon, Eggs, etc)

Slow Down

When eating, take it down a notch and slow down.

  • Sit at a table 
  • Calm environment with no distractions
  • Put utensils down between bites
  • Give yourself enough time to eat
  • Choose whole, giber-rich foods that take time to chew
  • Eat to 80% full

Be Nice to Yourself

Criticizing yourself or crash dieting may work in the short term but will definitely not work long term. Create an attitude that supports and is non-judgemental and you will be more likely to achieve your long term goals

  • Be honest —> How do you behave around food? How can you support yourself on this?
  • Kindness —> Work with yourself, not against
  • Curiosity —> Be curious not critical

Download the tablet or printer version of this infographic and use its practical tips for understanding — and changing — your behaviour around processed foods.

The Fit Life – 2019.31 – How to Build the Perfect Program

If you’re like us, the thought of designing your own workouts everyday is a nightmare! Thank goodness we have Coach Adam for that 😉 

You probably remember your old workout program looking the same day-after-day, week-after-week and month-after-month…..BORING RIGHT?!?! And not to mention, not great for your results 🙁 

Well, at LP we can also thank Coach Adam for always changing things up so LP Members are always breaking through Fitness Plateaus and never stop achieving great results! 

Ok, enough pumping Coach Adam’s ego 😉 BUT, if you’re wondering why LP Members LOVE the LP Workouts month-after-month, here is a little rundown of how Coach Adam designs all of the LP FUN aka Torture! 

Planning a Phase or Month of Training

Let’s start with the monthly breakdown. When designing your perfect workout plan, you should break it up into 4, 8 and 12 week progressions. For variety and to make sure you never stop progressing your fitness. 

An example of a 4 Week Progression would look like this: 

  • Week 1 – 10 Reps @ 50% of Max
  • Week 2 – 8 Reps @ 60% of Max
  • Week 3 – 6 Reps @ 70% of Max
  • Week 4 – 4 Reps @ 80% of Max

Another very important change that should be made with your program in each phase is how you pair your movements and exercises: 

  • Single Exercises or Movements
  • Supersets (2 movements paired back to back)
  • Circuits (3 or more Exercises Combined)
  • Tempo (Speed of Repetitions)

Planning a Weekly Workout Routine

Now, how about making each week challenging, competitive, different and exciting?!?! While still reaching your goals! 

The old school set-up included a day dedicated to each – Shoulders, Legs, Chest & Back… With of course lots of steady state cardio and core on a 4 day rotation with a day off in between… Not very practical or exciting for the average person. Right?!?!

Now, how about fitting in Full Body Strength, Conditioning, Body Weight Strength, Gymnastics, and Plyometrics in High Intensity Interval Training on a daily basis to Challenge your Body in a different way each and every day! 

Check out a Typical Week at LP in the Month of August: 

  • Monday (Metabolic Kickstarter) – Start the week by picking up that barbell and burning those legs! Then finish things off with a full body blast conquering that midline strength. You’ll build lean muscle, boost your metabolism and perfect your form!
  • Tuesday (Sweat Warrior) – High intensity anaerobic training designed to get your heart pumping and your muscles burning. Boost your athletic performance while burning calories and sweating up a storm!
  • Wednesday (Performance & Capacity) – Quality over Quantity. The perfect blend of strength and conditioning with a focus on improving movement for sport, performance or everyday life. Improve the strength of your heart, lungs and muscles all workout long.
  • Thursday (Fortitude) – Build your conditioning to tackle anything life throws your way. Feel that burn all workout long by being blasted by 1, 2 or even 3 circuits in a jam-packed hour of training. Fortitude will have you pumped and burning calories all dayyyyy long.
  • Friday (Total Body Blast) – The ultimate combo of strength training and circuit training to boost your energy to finish off the week. Work your muscles from head to toe in a pushing and pulling fashion. Don’t underestimate the power of these strength circuits…
  • Saturday
    • Compete – Start your weekend with a physical and mental test of your strength and your conditioning. Push it to the limit in a “short” high intensity blast of friendly competition.
    • HIIT – Work hard and have FUN in this jam packed 30-60 minutes of high intensity interval training. Start the clock and never stop.
  • Sunday
    • HIIT (Family Friendly) – Bring your children in to experience and learn what the “Fit Life” is all about! Work hard and have FUN in this jam packed 30 minutes of high intensity interval training. Start the clock and never stop.
    • Open Gym – It’s time to work on your weaknesses and target specific goal areas. 
    • Recovery – • If you want to boost your performance and take care of your body, this is the workout designed to encompass all of that. Recovery classes include soft tissue, mobility and stability/strengthening work on muscles and joints.

CLICK HERE to download the August Programming and see the behind the scenes work of your workouts and training plan. 

PS: Check out Coach ADJ’s Bonus Work if you want a good chuckle 😉 

Planning Daily Workouts

Last but not least, how about each day?!?! How do you set-up a perfect workout so you feel great walking out the door?!?! Feel like you got stronger, more fit and healthier from head to toe! 

Here is how LP sets out their days to create a challenging, fun and results driven workout each day: 

  • Part 1 – Dynamic Warm-up – Heart Rate up & Blood Flowing (5-10mins)
  • Part 2 – Movement Prep – Prime and Prepare specific muscle groups for the workout ahead. (5-10mins)
  • Part 3 – Strength Training – Focus on building a strong foundation and base of lean muscle, strength and overall power to prepare you for any challenge. 
  • Part 4 – Conditioning – Anaerobic, Aerobic or Muscular Conditioning to finish off your workout and leave you feeling accomplished.
  • Part 5 – Pre/Post Workout – This is time for you to individually target areas where you need to improve through Stretching, Rolling and Isolated Accessory exercises to warm-up or recover. 

CLICK HERE to view our daily workouts for more great ideas around your training program. 

Next time you walk into the gym, use this as your template to design a challenging, competitive, fun and results driven workout! 

To take your results to the next level get yourself a coach and a partner or group of people to push you to take your workout intensity and results to a new level!

Give the LP Workouts a try with our very popular two week trial of unlimited group training workouts, led by inspiring coaches and surrounded by motivated members always striving for more! 

The Fit Life – 2019.30 – Are you Recovering Properly?

Ya sure, you’re getting older and you’re body doesn’t quite perform or recover like it used to BUT that doesn’t stop you from chasing after massive goals and pushing your body to the limits does it?!?!!?

Growing up as an athlete, you could snap back from an injury almost over night. You definitely made sure to take care of aches, pains and injuries immediately whether it was your Parents driving you to physio or your team therapist! Mainly because you had easy access to therapists you trusted and because you had the time to do it! But with too much going on, we rarely take the time for our bodies to heal and recover as we get older. You know as good as me, we need a little extra love in the recovery department! 

At LP we push our Members hard everyday in the workouts and inevitably aches and pains will occur (better than obesity, heart disease, high blood pressure, high cholesterol and the rest of the problems caused by being sedentary right?!?!……). BUT if we push our bodies on a daily basis, then we need to address aches and pains before they result in injury! We can’t expect our body to snap back as quick as it used to…..and little aches and pains can result in chronic, long-term issues. 

The inspiration for the Recovery Program at LP was to provide members with convenient access to top experts in Injury Prevention & Injury Rehab. Michelle and I didn’t have time to drive around town week after week to chase down top therapists and specialists to keep us healthy and neither do you! Over the past couple of years we have been building a very strong team of experts that specialize in keeping ATHLETES (YES, you are an athlete) healthy, strong and performing at their best!

Massage Therapy at Limitless

Some of you may know that we have two very high level massage therapists who focus on deep tissue, fascial based massage therapy, to keep your muscles and connective tissue working optimally. Not your typical head to toe flush…

LP’s Massage Team targets a specific area of focus and the related up chain or down chain issues that are causing your pain or discomfort.

Don’t expect to fall asleep during these treatments. You might find yourself gripping the edge of the table as they dig in to problem areas and release years of scar tissue and muscle contusions.

Physiotherapy at Limitless

Also, in late 2018 we began Physiotherapy at LP and have had great success with over 40 LP Members getting rid of aches and pains with our 3-Step Physio Program that first assesses the injury and causes, fixes the injury, then the most important part is how to apply what they learned back to their workouts to prevent the injury from re-occurring. 

Step 1 – Movement Assessment

Step 2 – Treatments and Plan

Step 3 – Life After Physio

Recovery Program Success

Eddie – His message for all of us is make a plan and stick with it!

Physio was a major part in helping my rehab and addressing my weakness in my hips. The band work we were doing along with functional holds helped build strength and stability where I was lacking. 

I found what really helped execute this was to plan ahead. I found this helped me find time to do the exercises and stretching. The few days I didn’t plan ahead and tried finding time the day of I ended up not doing the exercise.

Ian – Turning shoulder pain into fitness gains

By taking a step back and removing certain movements during my rehab, I was able to reflect on my goals in the gym. I love the programming at the gym, and I want to work hard each day, but I want to do that pain free with proper form and technique. As my body has now worked through this with the help of the physio team, the coaches and some research; I am starting to see some big improvements with not only how much I can lift, but more importantly the mechanics of each movement

Finally, we have great relationships with top level Chiropractors, Fascial Stretching Therapists and Yoga Tune-up Specialists that we currently go off site to see and will be looking to implement into our Recovery Program as it grows and helps all of our hard working Members perform at their best for years to come! 

If you haven’t already, get booked in for your Full Body Movement Assessment to assess any Mobility Issues, Muscle Imbalances and Stability concerns that are causing injuries/aches/pains or that could lead to injuries in the future! 

BOOK NOW – email

The Fit Life – 2019.29 – Just Be

Stillness; the absence of movement or sound

Guest post by – Sydney Vaughan

We are all hungry. I’m actually always hungry, could be because I’m ready for lunch … but you know what I mean. We are always looking to challenge ourselves and perform at our BEST in our careers, relationships, workouts and achieving our goals. Ultimately, we are all on the same path, even though they may all look a little different.

Honestly, I never thought I would be writing about meditation … I always knew myself to be the competitive, strong and aggressive athlete.  I would hold onto that defeat after losing a match or put myself down if I made a mistake that let the team down. I was very hard on myself as an athlete. I felt I always had to perform, no room for mistakes, otherwise I was not good enough. My worth became dependant on how well I played, or how much external validation I received from my coaches, parents and teammates.

Being a soccer player and athlete was my IDENTITY. It was who I was … so when I decided to step down from competitive sports I literally lost myself.

I was first introduced to the concept of mediation from my dearest friend, Rosa. Rosa has been highly respected and successful in the fitness industry for many years and has built her business “Rise Mind Body Fitness” to be very successful and now she shares her story to over 200+ people at her “Journey to RISE” conference.

Rosa trained me years ago when I was playing competitively in Oakville, and I reconnected with her when I had an interest in becoming a Personal Trainer. Rosa was, and still is a mentor for me. I would travel to Oakville and shadow her for weeks at a time to gain as much knowledge as I could as I began my journey and career.

To put a long story short, at this time I was pretty lost. I was 30lbs heavier than I am today, I didn’t know what my purpose was or WHO I was for that matter.

So I began this journey of introspection and mindful movement which ultimately allowed me to shift my relationship with myself. I went right for the deep end. I desired that harmonious life of not overthinking things and getting stuck and shifted that to a state of “just being”. But trust me, I’m not perfect and still have plenty of learning to do and I still catch myself in the tornado I call my “spiral”.

At the end of the day I try my best just like you do. I make a conscious effort each day to be true to who I am, which at my core is leading with LOVE and FAITH not FEAR.

Here are just a few simple tools you can add to your self-care routine to become more connected to your mind and body each day.

1. Everyday upon awakening, take 10 deep breaths

Check out the link for Proper Breathing Techniques:

  • Inhale through the nose
  • Hold your breath for 3 seconds
  • Exhale slowly for 6 seconds
  • Repeat 🙂

2. Integrate a Daily Practice

Set aside 5-10 minutes a day to breath. It can be as simple as that. No expectation or judgement. It may feel silly at first, I felt the same way. Trust me, it is one of the most important parts of my day. Focus your mind inwards and reflect on how you feel. Connect to your goals and desires, and just breathe into those positive thoughts. Investing in yourself is time well spent.

Our mind and body are strongly connected. Starting your day off with a “mantra” or a specific focus can be an effective tool for you to check in with yourself throughout the day. We can easily get distracted by the external “noise” in life but we can ALWAYS turn inwards to the stillness within us so we don’t REACT but we can RESPOND to everyday task and challenges.

Meditation doesn’t have to be sitting on a yoga mat with candles and zen music. It can be as easy as breathing in the car before heading into work, or a meeting. It can literally be done anywhere. All you need is your breath … it’s hard to find an excuse for that one.

Link: Guided Meditation 

Here are a couple of the apps I have used that can be downloaded on your IPhone for a quick 5-10 minute meditation include:

3. Heal your Body

You WORK hard. Upwards of 4, even 6 times a week. We are so focused on our physical abilities, we tend to neglect our mind and emotions. Give yourself permission to listen to what you need today. This could be yoga over a workout, taking 20 minutes to meditate and stretch instead of 5-10 minutes, lowering your weight so you can execute proper form in a lift. Work on your body to re-establish proper function and mobility. When you have proper movement, your body will ULTIMATLEY be more efficient at building muscle and burning calories.

Second, incorporate a consistent recovery plan into your schedule. Take up a yoga class once a week to focus on your breath and flexibility OR book a massage or stretch treatment every month to keep your tissues healthy and manage stress levels.

Feel your body in space, breathe into the areas of your body you are working on. Feel your muscles engage. Also, recognize if you are unable to connect to specific parts of your body. It all starts with awareness. If you are unaware of something how can you change it or make it better?

Lastly, start connecting to your body. Self-love is a real thing. Love yourself through this journey. Make that conscious choice to change the perception of yourself. Don’t just workout to “be lean and have abs” but workout because you “love yourself and want to be strong and healthy”.

4. Trust the Process

Life will get busy and you WILL fall off track but that’s normal, not failure. Just get back at it and do your best. Each day will be different based on what life throws at you. Continue to surround yourself with people who will support and facilitate you on your journey to becoming your BEST you.

Self-care isn’t easy to implement in your hectic schedule. But definitely a tool that can change your life.

Sydney Vaughan

Registered Massage Therapist

Fascial Stretch Therapist

Personal Trainer

You can follow Syd online @sydvrmt to learn more great training, recovery and self-love tools so you can become the best you possible! You can also follow and book a consultation with Syd @2bfreetherapies

The Fit Life – 2019.28 – Who’s Your Unsung Hero?

Noun. unsung hero (plural unsung heroes) One who does great deeds but receives little or no recognition for them.

2019 has been all about setting BIG GOALS and going after them.

Our Vision for 2019 was to push our community of Members, Coaches and Professionals towards their ultimate potential. Preaching, practicing, and instilling the habits and routines to help them conquer and achieve success they never thought possible.

We made the commitment to making a positive impact to the growth of those in our community with a focus living the fit life through fitness, nutrition and athletics.  2019 is about setting big goals and going after them! 

We are only halfway through the year and the LP Family has already conquered some amazing feats that some would say are impossible.

What a year it has been so far. 🙂 Here are just a few of the amazing goals the LP Family has accomplished:


This coming weekend marks a milestone for some of our big goals that have been months of hard work in the making:

  • We have 7 LP Members completing Ironman 70.3 and 1 completing the full Ironman in Whistler, BC
  • – We have 2 climbing 30km up a Mt. Seymour in Vancouver, BC 

What’s even cooler about these goals is that some had never swam in open water before, didn’t even own a bike, or wouldn’t run 5k let alone up a mountain.  What a weekend it is going to be! 

AND this weekend wouldn’t be happening without those people around them who have pushed and encouraged them through the process to go after their dreams and push through their fears. These people are the unsung heroes. A small piece in the overall picture but a large piece in making dreams reality.

We want to celebrate these people.

Celebrate those who are making a positive impact on our lives.

Those that are accepting of our goals, that inspire us to be better, that push us when we want to quit, or those that care about our success as much as their own.

In honour of these people, we want to celebrate them and thank them.

And here is our challenge for you:

1. Look out for our Instagram or Facebook post today

2. Tag your unsung hero in the comments and #lpheroes

to recognize them and say thanks for all that they do

3. And as a special thank you from us, we will be

drawing a name of one of the unsung heroes for a


CONSULTATION (if not in town).

4. One Lucky Unsung Hero will be drawn on Monday, July 29th.

Our contest “is in no way sponsored, endorsed or administered by, or associated with, Instagram.”

The Fit Life – 2019.27 – Transitioning from Sport to Life

What if you could just keep playing sports forever! Wouldn’t that be a dream! We all end our competitive sports careers at some point, whether it’s at age 20, 25 or 50 and that’s when the fun begins! After a career of Junior, University or maybe even Pro, you have dedicated your LIFE to your Sport. And now that is gone…..the games, practices, workouts, coaches, teammates, locker room and more! 

Coach Adam, Sacred Heart Pioneers

You go from being an Athlete, to not knowing what to say when someone asks you who you are. We distract ourselves from the self-disappointment by Sitting, Driving, Meetings, TV, Sports and everything else we can think of….that is our new norm!

But you still have the mindset, appetite and expectations of an athlete. 

You’re used to training hard and eating to supplement your training. You have coaches and teammates to use for anything and everything you need. You have games, practices and workouts to fuel the inner competitor in you!

SO, the real question is, what kind of transition needs to be made to keep you mentally and physically healthy after your days of competitive sports are over?!?!

Coach Ally, Western Mustangs

We all know WAYYYY to many athletes that lose their mojo completely after their “Playing Days” are over. They gain weight, they seem lost, their attitude changes and they lose their drive to be their best. 

BUT what makes those athletes that excel after their Playing Days tick?!?! What keeps the fire in their belly?!?! What keeps them striving to be the best at what they do?!?! What keeps them healthy and strong?!?!

The answer is NOT simple. But after watching many former athletes at Limitless excel in their careers, maintain peak physical fitness and keep good mental health in their personal life. We have some helpful tips that we believe can help you CRUSH IT in your new found GLORY DAYS.

Coach Alex, Kitchener Dutchmen


Sports made you tick. They gave you a spark to get up in the morning and work hard. Don’t worry that wasn’t the only thing in this world that will make you tick. Find that spark again. Look inside, try things out and figure out what that is going to be for you. Have an open mind and you will find it.


When you played, your team/season forced you to set goals. They were there for you, laid out and pushing you forward. These won’t be handed out to you anymore, you are going to have to put in the work to set them. If you don’t, you will not have a path to travel to be your best and you will feel lost. Sit down, set goals and be guided forward.

Coach Michelle, Waterloo Warriors


How do I train if I am not training for something? Training is boring, the big box gym is horrible and my Coach used to tell me what to do. I can’t do this alone. Good news – you don’t have to. Find a gym that can do that for you. One that has a good community to push you. One that has good programming to keep you all around fit. One that is motivating. And one that pushes you to be better.


We know, you have the appetite of a lion, so let us help you tame it. You will not be able to eat like you used to. But if you implement a good fitness routine you will be close. Eat whole foods and get in your vegetables to start. If in need of further help, chat with a professional about next steps. You just need to find a new routine and a way to fuel your current lifestyle.


Coach Morgan, RIT Tigers

Your Coach, your Teammates, your Fans. Build your Team. A Team that is there for you. A Team that pushes you. A Team that is honest with you. A Team that inspires you. You need them now just as much as you needed them then. Build your team and you will be unstoppable.

There is a whole other world out there beside sport. And one that can feel just as good. You just have to be willing to find it and work for it like you did when you were playing.

Don’t let a change of scenery change who you are. You have built your athlete habits. Keep them up and watch yourself crush life.


The Fit Life – 2019.26 – The Super Shake


These unique, nutrient-packed shakes can serve as excellent meal
replacements when you’re short on time.

If you’re like us, sometimes life moves pretty fast and you have a lot of things on the go. And sometimes juggling to fit in a good meal is not an easy task. This is where our protein smoothies come into play.

Quick, nutrient dense meals – on the go

We aren’t just talking about your ordinary smoothie you get at a regular store… Those can be more harmful than good sometimes. You may be thinking you are making a good choice but check out the differences you could be consuming in a regular juice bar shake over one of our super shakes you could make at home.

Juice Bar Shakes

  • Contains high level of sugars
  • Low quality protein sources
  • Rely heavily on processed ingredients
  • Use too many artificial components

Super Shakes

  • Contain minimal sugar and artificial ingredients
  • Use high-quality protein sources
  • Include whole fruits and vegetables
  • Provide fiber and healthy fats

You may or may not be an avid at home smoothie maker. But if you are or aren’t, that same old smoothie recipe can get a little boring…. So, we need to spice it up a little and turn our boring protein smoothie into a super shake.

How to Make a Super Shake?

1. Start With A Good Blender

Since your Super Shakes will use whole foods and some frozen ingredients,
you’ll need a powerful machine. Here are two good options:

  1. Magic Bullet
  2. Vitamix

2. Pick A Liquid

4-8 oz is a good starting point. The more liquid you use, the thiner the shake.

  1. Water
  2. Almond milk (unsweetened)
  3. Cow’s milk
  4. Soy milk (unsweetened)
  5. Hemp milk (unsweetened)
  6. Iced green tea

3. Pick A Protein Powder

Find one that you digest well and has good quality ingredients.

  1. Whey protein
  2. Casein protein
  3. Rice protein
  4. Pea protein
  5. Hemp protein
  6. Other proteins or protein blend

4. Pick A Veggie

Use 1-2 handfuls of any vegetable and try to change it up.

  1. Dark leafy greens: Spinach / Swiss chard / kale
  2. Pumpkin / sweet potato
  3. Beets / beet greens
  4. Cucumber / celery
  5. Powdered greens supplement

Spinach works well in any Super Shake since it’s virtually undetectable.
Pair canned or roasted pumpkin with vanilla.
Try pairing peeled, roasted beets with chocolate.
When including celery or cucumber, reduce the amount of liquid you add.

5. Pick A Fruit

Use 1-2 handfuls of any fruit fresh or frozen.

  1. Apples
  2. Bananas
  3. Berries
  4. Cherries
  5. Dates
  6. Pineapple / mango
  7. Powdered fruit supplement

Toss in half a banana to give the shake excellent texture.
Dates are very sweet. Make sure to get rid of the pit first.
Apples provide sweet and tart notes. Simply remove the core and slice.

6. Pick A Healthy Fat

Use 1-2 thumb-sized portions for each serving.

  1. Walnuts
  2. Flax, hemp, chia seeds
  3. Cashews
  4. Almonds
  5. Peanut and nut butters

When blended well, nuts and seeds offer a nice, rich consistency.

7. Pick A Topper If Needed

With toppers, a little bit can go a long way so don’t overdo it.

  1. Coconut
  2. Cacao nibs / dark chocolate
  3. Yogurt
  4. Oats / granola
  5. Cinnamon
  6. Ice (if using fresh fruit)

Try cinnamon with vanilla and pumpkin.
Add oats if you need extra carbs.
Incorporate yogurt if you want more
protein and a smoother texture.

Just remember: Not all of the steps are mandatory. Don’t want a topper? Leave it out.
Want extra veggies? Add ‘em in. Trying to reduce calories? Change the portion sizes.

If you want to save time, boost your fitness, improve your body composition and speed up your recovery from intense workouts, these powerful smoothies will be your newest secret to success. Try mixing one of these into your day for phenomenal results.

See below for your comprehensive guide to creating your perfect super shake



The Fit Life – 2019.25 – LP’s Top 3 Nutrition Tips

NUTRITION is a crucial part of our results and definitely the harder part of the equation for most.

Lifestyle is the name of the game at LP. And the FITNESS part is a show up, put in the work, get the results kind of thing for any LP Member. But unfortunately, fitness is only one part of the battle.

What do I eat? How much do I eat? When do I eat? Should I follow a specific diet? What is going to get me the fastest results? What will my family eat?

These are all great questions and some of the most common we hear around LP. If we could answer, what we believe to be the top 3 questions from LP Members, what would we say?

Check out the top 3 questions from LP Members and Coach Morgan’s, RHN, answers to them:

I’m trying to lose weight. What should I eat or what diet do you recommend?

Before I get started on what to eat, I’d first strongly consider changing your mindset around what a “diet” should look like. Instead of seeking an outcome solely around your physical appearance, change your nutrition for your own long-term health, habits, performance and energy levels. Without this, you are prone to look for quick fixes, short-term plans and the easy way out, instead of actually finding something you enjoy enough to do long-term – which is what will ultimately get you where you want to go.

Now, back to the food:

One of the most freeing things to grasp is that a diet is simply “the food you eat,” and therefore doesn’t mean rigid boundaries around what you must eat or what you should avoid completely. Although some fad diets can create great results in the short term, they are often unsustainable. Instead of a lifestyle change, individuals chase an end date where they end up reverting back to their regular habits.

The best “diet” includes whole, minimally processed and balanced foods. This means an array of carbohydrates like fruits and vegetables, whole grains (quinoa, rice, barley, oats, lentils, beans), healthy fats like avocado, nuts, seeds, eggs, olive, coconut or flaxseed oil and consciously and sustainably produced proteins like tofu, tempeh and animal products, including chicken, fish, beef, turkey and lamb. Consider these foods to make up 80-90% of your diet, while some minimally processed foods such as quality protein powder, breads or dining out make up the last 10-20%.

As an athlete, each of these macronutrients play a critical role in performance and long-term functions and should not be eliminated, unless prescribed by a specialist in cases of health conditions. In terms of quantity, an individual should become aware of how much you need based on a combination of understanding daily energy expenditure, personal goals and hunger cues.

Ultimately, the best choice of diet is one you feel good about, works with your individual body and provides enough consistency to become a part of your lifestyle.

How much protein should I have?

Because everyone’s needs are different, this question can get tricky, but let’s start with basic recommendations. For the average untrained adult, 0.6-0.8 grams of protein per kilogram would be enough to avoid deficiencies, however, as an active person who trains often, that simply isn’t enough to sustain muscle mass for optimal performance and function.

An endurance athlete who, generally speaking, is looking to maintain body composition through their training should be consuming around 1.2-1.4g/kg.

A strength focused athlete, who is looking build, will need to consume more, approximately 1.6-1.8g/kg in order to ensure amino acids are available for utilization as required.

Finally, if you are looking to lose fat as an athlete, you’d want to increase that amount even further to 1.8-2.0g/kg as it will allow for more satiation during meal-time, and maintain muscle for greater metabolic rate.

Ultimately, all individuals should ensure they consume at least the minimal protein requirements for their goals, staggered throughout the day in order to produce hormones, enzymes and neurotransmitters, sustain immune function, muscle requirements and improve performance and recovery.

What should I eat around my workouts?

To provide your body with enough fuel and time to digest, consume a balanced meal 1.5-3 hours before your workout. This should contain a mix of protein, fats and carbohydrates and should satiate you without making you feel overly full.

Ex. Quinoa bowl topped with broccoli, carrots, cabbage, sweet potato, sesame seeds, chicken and lemon tahini dressing; Homemade black bean/tofu burger with a salad or veggies on the side; Egg omelette with veggies & ground turkey, with side of potatoes

As you get closer to your workout (30-60 minutes), have another snack to ensure enough energy to power through the entire gruelling hour (or longer!). Fat takes more time to digest, so stick with a small snack with protein and carbohydrates like a quality protein or snack bar, a protein smoothie with fruit in it, or on the side.

To replenish muscle glycogen (carbs) and provide amino acids (protein) for muscle synthesis, look to get another protein and carbohydrate meal in 30-60 minutes after, but this time a little more in quantity. This could look like a protein shake, a meal with centered around ground beef and sweet potato or greek yogurt parfait with berries, granola and cinnamon.

There are many options for meals, however you should always look to consume adequate amounts with a focus around quality and whole foods for best results. For longer workout times, additional fuel may be needed during workout.

Follow just these guidelines and be WELL on your way to amazing results. We sometimes make nutrition a little more complicated than it needs to be. Download our Top 3 Nutrition Tips today and start crushing not only your fitness but your nutrition too.


The Fit Life – 2019.24 – Improving Your Performance

Who has been to Physio before?!?! If you grew up playing any sort of sports, you have probably been to your Physiotherapist multiple times. I know I have K

What was your experience like?!?! Does this sound right:

Step 1 – Assess the Injury and get sent home with homework

Step 2 – Follow-up Session with ice, stim, electrodes and more homework

Step 3 – Repeat, Repeat, Repeat

Before you know it, a month has gone by and you are still battling through aches and pains, doing your homework (maybe) and booking follow-ups one to two weeks apart. Never getting to the source of the problem or understanding why the injury happened in the first place. Eventually your give up on the physio program and work through the injury on your own.

What should a Physio experience be like?!?! How does this sound:

Step 1 – Run through a Full Body Movement Assessment to assess the problem and more importantly the actual cause and source of the issues you are having or the old problems/injuries that occurred

Step 2 – Run through a 3-Phase Treatment Protocol:

  • Phase 1 – Work 1-on-1 with your Physio in 30, 45 or 60 minute Sessions 100% focused on exercises to fix your performance limitation or injury.
  • Phase 2 – Work 1-on-1 with your Physio in 30, 45, or 60 minute Sessions focused specifically on applying sport specific or gym specific movements to ensure that the injury does not happen again.
  • Phase 3 – Work 1-on-1 with your Physio in 15 or 30 minute Sessions to design a homework plan that you can do on a daily basis to ensure that the injury does not happen again in the future.

Step 3 – Perform better, move better and reduce your risk on injury in the future as your crush your goals.

Over the past 6-months LP has been very lucky to help over 40 LP Members, improve any new or old injuries. Being able to witness the members improving first hand and seeing them doing better in the workouts has been amazing and has inspired us to continue this program and expand on it.

  • From seeing Tony H. increase his bench press and not having to rely on his elbow and knee braces during a workout.
  • To Tracey at the beginning of her treatment not being able to enjoy a walk with her dog, now going for a 5km run and not experiencing pain after.
  • And Tony C. going off and climbing Mount Everest when a month before he was recovering from a bad neck injury.

It’s amazing to not only hear about them doing better with their workouts but also seeing the improvements first hand.

Who is physio for?

  1. Treating an Injury – Pulled muscle, shoulder pain, knee pain, or back pain.
  2. Looking to Improve Performance – Mobility, Strength and Imbalances.
  3. Injury Prevention – Competing, Racing or Training and want to ensure you address any imbalances or limitations to reduce risk of injury.

Sessions are 100% focused on improving aches, pains or limited range of motion. Whether it’s a weakness or an instability, the sessions will be focused on creating perfect movements. Combined with stretching and strengthening to improve any imbalances or tightness.

In the end, the goal is to improve your performance in your workouts and in everything you do including sports, training, races and activities. Does this sound like you? Then this is the program for you.

In order to ensure quality, we are only able to book 4 Assessments on a bi-weekly basis. If you are interested in having a Full Body Movement Assessment completed to assess your overall performance, our next Assessment Day is Tuesday July 2nd. Please contact us to book your 45-Minute Assessment.

Avoid an injury and keep yourself in the game. Keep your body strong, stable, equal and ready to take on any workout or challenge.


The Fit Life – 2019.23 – 1% Improvements

If you’re like me, you shy away from setting massive goals. This shyness can come from a magnitude of reasons ranging from lack of time, to being scared of failure, to lack of support, to being overwhelmed with the process. These reasons and many others can hold us back from going after what we want, how we see our life, and who we ultimately want to be.

But the problem doesn’t lie in those reasons, it lies in the fact that we all think that massive success requires massive action. 

Now, let’s say you set a goal and are really excited about the day that you achieve it. You take massive action and want to be the fittest you have ever been on your 40th birthday. Your dreams are big and you set yourself on a path of success. You are a few months away from your birthday in September and are truly excited about celebrating this defining moment. 

But then summer hits and your social calendar is jammed with events every weekend. At first you challenge yourself to be 100% perfect through these weekends in order to stay on track and not let it de-rail your progress. But then your best friend gets you going and you “fall off the rails” that one Saturday afternoon. You can’t believe it. From there it spirals into a bad week and a bad month. This was the biggest personal goal you have set for yourself in a long time. And you just failed… That’s it – I’m a failure. I might as well give up now.

Your mindset starts to shift and you give up. You have this vision that massive success requires massive action and no failure. And you believe you can’t achieve your goals now…

But what if MASSIVE SUCCESS doesn’t require MASSIVE ACTION?

What if you just got “back on the rails” and pushed through each day making better choices?

Take the life changing events that happened to the British Cycling Team, after hiring a new Performance Director, for example. Up until this date in 2003, the team had nothing but mediocre results. Since 1908, they had only won one gold medal in the Olympics and their results in the Tour de France were even worse with zero wins. They even began to lose their sponsors…

What was this new Performance Director going to do different than previous coaches to change their path? It was his commitment to a strategy that he referred to as “the aggregation of marginal gains” – finding small wins in every possible area of biking.  He would dive into understanding every possible factor that goes into riding a bike, improve those factors by just 1% and when you pull all of those together you would see a significant improvement in success. And so they got to work.

They started off with the more obvious areas that you might expect a cycling team to improve:

  • –> More comfortable bike seats
  • –> Heated shorts to maintain ideal temperature
  • –> Wore sensors to gain valuable feedback on workout performance
  • –> Wore lighter more aerodynamic suits

But they didn’t stop there… They made small improvements in areas you would never think of:

  • –> Tested massage Gels for fastest recovery
  • –> Improved hand washing to reduce sickness
  • –> Personalized pillow and mattress for best sleep
  • –> And… Painted the inside of their team truck white so they could better see any dust that could degrade the performance of their bikes

These 1% improvements in very unrelated areas all pooled together and the results came crashing in. This team went from less than mediocre into world champions with small changes. That’s it. Nothing extravagant or massive.  Small improvements that accumulated to remarkable results.

How do these small improvements add up to such amazing results? And how can we make these 1% differences in our own lives to achieve remarkable results and have the confidence to go after massive goals even with slip ups?

Improving by 1% usually isn’t really noticeable and definitely not notable. And brings us sometimes to overestimating the importance of big events and not realizing the importance of these small changes that can make a big difference in our lives if repeated over and over again.

But what if you got 1% better every day for a year at one particular thing? Or what if you got 1% worse every day? If you were making that daily decision, the 1% either better or worse may not seem like a game changer, but add those daily decisions up over the course of the year and the bad decision person vs the good decision person will look vastly different.  

So, what is the bottom line about small improvements?

  • –> small choices that seem insignificant can define who you are once they are compounded
  • –> there can be a big gap between those who make good decisions every day to those who don’t
  • –> it’s ok to make a bad decision once, just don’t let it compound – “never miss twice”
  • –> mistakes will happen, just get back on track

So the next time you set a massive goal, don’t forget to take a look at the little daily things you can do to make a big difference. Get back up if you fall off track. The significant things in our lives aren’t stand alone events. They are the sum of all the choices you make. Make those choices 1% better and you will see remarkable results.

What can you do to make a 1% improvement today?

Increase your sleep by 5 min per day over a two week period to gain an extra hour

Add an extra one cup of greens to your day

Add 10 minutes of mobility work to your workout

There are many more small tweaks you can make to your routine to build up the habits required for sustained success in your fitness and health. If you are interested in changing your habits and in turn changing your life, email me and we can get started on a yearly plan to Living the Fit Life.


The Fit Life – 2019.22 – Top 5 Lessons from Triathlon Training

The feeling when you cross the finish line after pushing your body and your mind to near failure, is an indescribable feeling that everyone MUST experience! BUT be careful because once you experience it once, it becomes pretty damn addicting! 

My Triathlon Journey started with a bribe from a fellow LP Member and fellow daredevil Dave Inglis! “Let’s do a Half-Ironman this summer” I believe the question/dare started with….and after some quick google searching of what a Half-Ironman or more formally known in the triathlete community as Ironman 70.3 (1.9km Swim, 90km Bike, 21km Run) , we were off to the races with our training and prep! 

Needless to say, after crossing the finish line I was hooked!

Triathlon and Ironman Training has taken my fitness to an entirely new level and I want to give you some of my biggest lessons learned, that you can apply to any fitness challenge you have coming your way: 

Lesson 1: Go ALL In

You can plan and plan and plan but like any new journey, sometimes you have to dive in and get your feet wet! 

Spend the first couple weeks to a month of your training testing, trying and playing with different schedules, training plans and routines! 

BUT once you find a plan and routine that is right for you stick with it through the ups and downs! 

My Perfect Ironman Plan: (For Amateurs)

  • Monday – Strength Training & Mobility
  • Tuesday – Swim & Bike
  • Wednesday – Strength Train & Run
  • Thursday – Swim & Recovery (see Recovery Lessons)
  • Friday – Strength Train & Bike 
  • Saturday – Bike & Run 
  • Sunday – Bike/Run

Lesson 2: Build A Team

Without a team, without accountability, without someone to share your pain with and without someone to celebrate your milestones with, your chances of success decrease drastically! 

Last year I had my Team of Dave (Pain Partner), Craig (Veteran Triathlete), Swim Coach Matt Pederson and our trusty Online Training Plan! Thanks Google 🙂

This year our Super Team is jacked up even greater with our Triathalon Coaches Mark @markycull and Jess @lacesandlattes, our trusty Swim Coach Matty P who keeps us a float and the rest of the amazing Triathlon community in KW! Including Pro Triathletes Alex @alexthetrihard, Ange @angquick and our one stop shop for anything and everything Triathlon and Endurance Ziggys @ziggyscyclekw

Build your Super Team: 

  • A Pain Partner who will suffer with you
  • A Coach or two to lead and guide you
  • Fellow more experienced individuals in whatever the sport you’re training for
  • Partners in training gear, nutrition and recovery! 

Lesson 3: Overcome Obstacles

You are going to have aches, pains, setbacks, and obstacles along the way! It’s not supposed to be easy. You are going to learn a lot about yourself, your determination and your ability to dig deep when you need it most! 

Training for a massive goal is also an opportunity to set boundaries on unnecessary temptations like netflix binges, daily drinks, social after social ….. you don’t have time for that anymore! You have yourself to take care of, your family, your career and you are going to be energized like never before getting rid of the energy sucking and time consuming traps that society drags you into! 

Obstacles to Prepare for: 

  • Injury – you are going to get aches and pains but you need to be preventative. Stretching, Strengthening and working on imbalances to keep you strong for race day! (See Recovery Lesson)
  • Time – you are going to yell and scream that you don’t have time! Build a schedule. Stick to it. Go to bed earlier. Get up earlier. Crush it on the weekends. Stick to your plan.
  • Mindset – Your mind will tell you to stop a million times. Your body can handle it don’t worry. Figure out WHY you are inspired to crush your goals and go there when you are in the darkest points. Kids, Family, Inspire Others, Dreams?!?!? What is it?!?!? (See Mindset Lesson)

Lesson 4: Recovery

Recovery is no longer an option. Eating healthy, sleeping, daily self recovery and consistent professional recovery! 

Strength Training to prevent injuries for whatever goal you have, strength training is your key to prevent overuse injuries, muscle imbalances and PERFORMANCE! You need to be strong & stable to perform. Strength Training is not a maybe in your routine if you want to remain healthy during training and racing!

Nutrition is the Fuel your body requires to perform. Put in SHIT Fuel and get SHIT Performance. Low energy. Bad recovery. Inflammation. You name it. Fuel your Body with HIGH PERFORMANCE Fuel before, during and after workouts! If you’re not confident with your nutrition you need to get a Nutrition Coach! 

Self-Care – Stretching, Foam Rolling, Epsom Salt Bath, Cold Showers, Sauna, Hot Tub, Cold Tubs, Yoga……we all know them but we don’t think we need them! Reduce inflammation, speed up recovery, improve performance, reduce injury! Do this DAILY! 

Professional Care – Massage, Physio, Chiro, Fascial Stretching are not your response to an injury they are your source to injury prevention! Get your Therapy Team set-up in advance and get them booked in your weekly and monthly schedule! They are your pit crew to keep you on track! 

Lesson 5: Mindset

I always have a smile on my face while training and racing because if I show the fear, pain or discomfort to the opponent then I lose an edge on them! “If it’s hurting me, it’s hurting them MORE” is my famous in race line to myself when I “Feel” like slowing down or stopping……

Dig deep, take a step back and think about WHY you want to crush your massive goal?!?! You will have lots of time to think, trust me. Two + hour rides, long swims, gruelling runs are all great times to find out WHY!!

Mine is,

“Inspiring those around me, inspiring them to chase massive goals, inspiring than to dig deep, inspiring them to never quit, inspiring them to treat setbacks as opportunities to learn, inspiring them to cross the finish line and experience the feeling that is indescribable!”

What’s yours?!? Share it with those who are supporting you so they can push you to dig deep when times are toughest!

It’s more than just checking it off the bucket list type of goal….trust me….it’s too easy to quit and give up. 

It’s going to be HARD, it’s going to drag you away from temptations and it’s going to take you deep into a mental and physical pain cave during training and racing! 

You learn to love this place and it is what gives you the biggest joy when you cross the finish line! 

My year ahead…..

2019 has been and is shaping up to be a massive year. I have my team around me, I have my schedule in place, I have my recovery mapped out and I have my WHY in my back pocket at all times! 

It’s going to be a fun year and i’m excited to conquer what I never dreamed or imagined possible! Cheers to breaking new barriers and crushing massive goals!

Follow me @coachadj to experience the journey and learn with me as I struggle and grind through the obstacles ahead! 


The Fit Life – 2019.21 – It’s Never Too Late!

As you age, are you slowing down your fitness routine?  Or has it become non-existent? If so, this will be a problem…

There are many reasons why we tend to slow down and become more sedentary with age. Could be due to health problems, weight or pain issues, worries about falling or just not seeing the benefit of it. But as you grow older, an active lifestyle becomes more important than ever to your health!


Being physically active can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain as well as your weight.  It is one of the key factors to living a healthy, long life.

What are the benefits of exercise for older adults?

1. Physical Health Benefits

  • Helps you maintain or lose weight. As metabolism slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories.
  • Reduces the impact of illness and chronic disease. People who exercise tend to have improved immune and digestive functioning, better blood pressure and bone density, low risk of diabetes, obesity and heart disease.
  • Enhances mobility, flexibility and balance. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls.

2. Mental Health Benefits

  • Improves sleep. Quality sleep is vital for your overall health. Regular activity can help you fall asleep more quickly, sleep more deeply, and wake up feeling more energetic and refreshed.
  • Boosts mood and self-confidence. Exercise is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression, or anxiety.
  • Increases social interaction. Exercise can be made into a fun social event. Nothing like some tough exercise and sweat to bring people together.

3. Cognitive Health Benefits

  • Keeps your mind sharp. Exercise is key for cognitive functioning. Certain cells in our brain help with the functioning of keeping us alive, as well as help you think and improve your memory – all these cells   increase after a few weeks of regular exercise. The occurrence of dementia was 35% lower than those seniors who were not involved in any type of physical activity.

And the best one, keeps you able to do the things that you LOVE.

Take Sergio for example. He is a member of our Boomer’s program and is a great example as to why we should keep being physically active as we grow older. Sergio, aged 72, who still loves to ski and golf religiously, knows if he doesn’t keep up with his fitness routine, his love and passion would no longer be an option for him. He has been feeling better than ever (well let’s say the last few years) on the slopes and he hopes to maintain this for as long as he can. His success is due to attending the LP Boomer’s classes two times a week and regular LP Massage in order to make sure he can continue to do what he loves.

He is a great testament to show you that no matter your age or your current physical condition, it is so important to enjoy and find ways to become more active and improve your health and happiness through fitness.

It is never too late for older adults to start engaging in regular exercise routines. Don’t let your health and strength hold you back from doing those fun things in life. The key is to find something you enjoy doing and start at a level that is easy to maintain. And we can do that for you.

CLICK HERE to find a great workout you can do anywhere! Or EMAIL US to get started with our LP Boomers workouts and continue enjoying the things you love.

Check Out What the LP Boomers are Saying!


When it comes to facility, class structure, training agenda, and coaching, LP is second to none. LP is really a benchmark facility.

The top benefit of my Boomer workouts is the ability to safely push myself knowing the Coach is aware of my physical limitations and is looking out for my safety. A close second to that is the supportive “Boomer Community” experience that is a mix of accountability and social interaction … while getting your butt kicked through strength, flexibility, and balance.


The top benefit I have experienced is a general improvement in overall health and stamina. LP provides the structure and group support to maintain a program, all while keeping a sense of humour.


I love getting my butt kicked, while still being able to keep it a no impact workout, due to my knees. Also, it keeps me coming back for more, bc I know if I don’t show, the coach will be all over me!!


The Boomers program has helped my physical and mental health greatly. This workout class is great for me as I am with people closer to my age.  I do not feel intimated as I do in the regular class.  We can work at our own level and speed.


It’s a great group for support and encouragement. The coaches do a great job pushing us to stretch what we are capable of doing. The exercises are easily adaptable to our various levels of ability, strength and attention.