Fundamental Fitness Conditioning
128 Nelson Street N3S 4B6 Brantford, ON, Canada

WEEKLY CHALLENGE! It’s a BRAND NEW YEAR. Clean slate. 2020 is DONE. Let’s make 2021 a year to remember for GOOD reason...... What’s one big goal you’d like to go after this year, if you didn’t have to be realistic? This week and this year! I have a BIG CHALLENGE for you that has the power to reshape your entire life. Take a second right now to think of at least one BIG goal. Did a little voice in your head immediately start telling you to be more realistic? That’s the voice of your LIMITING BELIEFS and it’s what’s really standing between you and your goals and dreams. How many times have you seen something that you’ve wanted in your own life, and thought, Yeah, but . Too many times we don’t realize we have those beliefs because we’ve carried them for so long often since childhood! We automatically think that certain things are for other people. Your REAL CHALLENGE is to shut down those beliefs and let them go, so you can start allowing yourself to reach your potential! So: this week be open to recognizing your limiting beliefs when they pop up and then turn them around by thinking of a reason why you CAN and SHOULD! Let’s kick things off this year by sharing ONE BIG GOAL that you have for yourself this year. :)

Hope you had a great weekend! **This full body workout includes 5 minutes of Planking if you repeat it twice** Have an awesome day!

Happy New Year!! Wishing you and your family a Healthy 2021

It’s slow cooker week and I have two tips for you! First, make sure you spray your slow cooker liner with non-stick cooking spray (coconut or olive oil) before you use it. This will help big-time with cleanup. Second, never store your food in the ceramic slow cooker liner. Instead, place your food in another storage container. ... That’s because the ceramic is designed to hold heat, which means it cools down very slowly and that’s not good for food safety.

Getting your plank form in check can be tricky since it’s not a position you can easily monitor when you’re in it! If you’re not sure of your own form, put the power of your phone to work for you! Take a video of yourself planking and check out your alignment. It really can make a big difference. A mirror will also help a lot. BONUS TIP: Squeeze the front of your thighs so they shrug up toward your hip bones, and push back into your heels.

Today’s workout focuses on Core Power! Stay Safe!

Random act of kindness week! What is one time that stands out in your life, where someone was surprisingly kind to you?

If you’re used to eating quick oats, this will convert you forever to real steel-cut oats, which are hearty, nutty and delicious! Look for organic, gluten-free steel-cut oats if possible. You’ll wake up looking forward to breakfast!... Tip: Use unsweetened canned coconut milk. Be sure to shake up the can so that when you open it, the fatty cream that rises to the top has fully incorporated with the liquid beneath it. If it hasn’t, stir it well so that you end up with a smooth, creamy liquid. 4-Ingredient Slow Cooker Oats (4 servings) 1 cup (160 g) steel-cut oats 1 cup (120 g) dried cranberries 1 cup dried figs (160 g), chopped 4 cups (1 L) water cup (125 ml) unsweetened coconut milk (from can, not carton) Combine all ingredients in a slow cooker. Cover and cook on low heat for 8 to 9 hours. In the morning, give it a good stir before spooning into 4 bowls. This also will keep in the refrigerator for a few days.

WEEKLY CHALLENGE TIME! Are you ready for a super-fun, RANDOM ACTS OF KINDNESS challenge!? This week we’re going to make it a point to do something nice for someone, preferably anonymously. ... What I love about this challenge is that it makes EVERYONE feel better and it’s all backed by SCIENCE. First, you get an instant mood boost. Then, your giftee gets one, too! And finally, you both carry those good feelings into your day, which can infect the people around you. It’s pretty amazing! Here’s just some of what happens inside your body when you give without expectation: Your hormones get a lift. Not only do you get a boost in oxytocin, the love hormone, but also extra endorphins, which give you energy and help reduce pain. Your blood pressure can drop because your cortisol (stress-hormone) levels can dip. It can reduce anxiety because of a boost in serotonin (a feel-good hormone). Need a few ideas??? Pay for lunch for a first-responder at the grocery store Mow your neighbor’s lawn (or shovel their sidewalk). Write a thank you card or letter (and send it to them in the mail) Send flowers to someone, for no reason. Bake (healthy) snacks or a meal for someone. Pay for someone’s parking. Make survival kits for homeless people, filled with socks, water, toothbrush, snacks, or other items they need, and drop them at a mission or homeless shelter. Are you in? Let us know in the comments! REFERENCE: www.randomactsofkindness.org/the-science-of-kindness

What’s your favorite, easiest-to-make meal for dinner?!

WEEKLY CHALLENGE TIME! Slow cookers may have been one of the best inventions in the world! Don’t you agree?! I mean, it doesn’t really get any easier...... Just toss in your ingredients, set it to your desired temp, come back a few hours later, and voila! You have an amazing dinner and probably lots of leftovers, too. I personally LOVE one-pot meals because the cleanup couldn’t be easier. If you’ve got a busy schedule, a slow cooker can be a lifesaver! That’s why this week, your challenge is to try a brand-new slow cooker recipe! It’s always nice to have a warm, home-cooked meal ready and waiting for you at dinnertime. If you’re looking for some recipe inspiration, here’s a great site to check out: www.eatingwell.com//cooking-methods-s/slow-cooker-crockpot I guarantee you’ll find a great recipe in there (or three)! Are you IN for this week’s Slow Cooker Challenge!? Leave a comment below and make sure to post your recipe so we can all be jealous!

Are you ready for a weird tip to check whether you’re activating your glute (i.e., butt) muscles? Give ‘em a squeeze! When you are doing the glute bridge in this week’s challenge, actually touch your butt to feel if the muscles are tight and engaged. (NOTE: chances are you will want to do this one in the privacy of your own home! )