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Fit Body Boot Camp Fitness & Health Newsletter 26 September, 2016
Kitsilano Location Updated Pics!
Things are really starting to get exciting with the new facility getting closer and closer to being ready!

We now how a tentative opening date of October 17th!!! :) As long as everything goes as planned we will be all set to go. With renovations though you never know so I'll update you all as soon as I know if there are any changes.

Our place is no longer just studs and framing now. Thursday last week marked the completion of the installation of insulation and the vapour barrier and Drywall started on Friday!!

More pics to come soon of the drywall but here's some from the insulation.




The picture I posted out on Facebook previously showed this area below as two giant holes that we were hoping we could put doors into however the city wouldn't allow it as it would technically give access to the roof even though we would have dumbbell placed in front. So instead, we framed it up and will be having two 4'x6' sliding windows going in so we can still have light and airflow!


Can't wait till the drywall goes up. It's going to transform the whole space and make everything even more real!
Fat burning meal hacks
The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Burning Meal Hacks...

Fat Loss Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.

Fat Loss Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

Fat Loss Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. 

Start using these Fat Burning Meal Hacks today and enjoy a leaner physique. Let me know when your jeans start to feel loose around the waist!

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of my programs today then call or email for the details.

Let me be your #1 secret weapon in fat loss.
Your Ticket to Get Fit!
Come give my fitness program a try. I have the whole fat loss equation down to a science, and I’d love nothing more than to help you achieve your fitness goal.

My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Let’s do this!
Kale & Tomato Frittata
If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy!

Servings: 6

Here’s what you need…
  • 6 eggs
  • 4 egg whites
  • ¾ teaspoon sea salt
  • ½ teaspoon black pepper
  • 3 Tablespoons nutritional yeast
  • ½ teaspoon dried oregano
  • 1 teaspoon olive oil
  • 2 cups kale, destemmed and chopped
  • 1 cup cherry tomatoes, halved
  1. Preheat the oven to 375 degrees F.
  2. In a large bowl whisk the eggs, egg whites, sea salt, black pepper, nutritional yeast and oregano.
  3. Coat an 8-inch oven-safe skillet with the olive oil. Place over medium heat and add the kale and tomatoes. Cook for 4 minutes, until soft. Swirl in the egg mixture then remove from heat.
  4. Transfer the skillet to the oven and bake until set, about 20 minutes. Slice into wedges and serve. Enjoy!
Nutritional Analysis: One serving equals: 116 calories, 5g fat, 323mg sodium, 6g carbohydrate, 2g fiber, and 12g protein

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Jonathan Lerner

Vancouver Fit Body Boot Camp

Two Locations:
Marpole - 1634 W 75th Ave
Kitsilano - 2291 W Broadway (Coming Soon!)


Vancouver Fit Body Boot Camp

Fit Body Boot Camp
"I have gone to other gyms without any results. Since I have been coming here, I have lost 25 pounds and look forward to working out with my 9:30am boot camp family. The trainers, Jonathan and Jade are just amazing, always fun and encouraging...they are the BEST!"
Julie Szeto

"Wow! This place is amazing. I have always struggled with my weight and getting consistent exercise. Within a month the results were obvious. I lost a full pants size, had loads of increased energy, am stronger, and feel generally great! Now since the nutritional challenges I've lost close to 25 lbs and a couple more pants sizes. The best thing about this bootcamp is the positive energy from the trainers that the word "bootcamp" does not usually evoke. It's so fun. You have to try it!”
Sharrah Ellery

“#1 on my list. Great way to start the day! Every workout is varied and challenging. The trainers encourage and motivate in ways that have you working harder than you thought possible but with incredible results! I joined in 2011 and live in Burnaby but I won't go anywhere else!”
Yolande Noort