7 at Home Workouts – FREE WORKOUT Program

Tuesday, August 11, 2015 posted by ronmourra 4:44 am

What is up Lean Fit Healthy Nation!

I hope all is good in your hood. Quick post today and I will get right to the point. When my clients are on vacation I like to keep them focused on getting their workouts in. To ensure this, I put together some killer bodyweight workouts and send it to them via email. Today I have a treat for you for taking time to read this post.  I want to share those exact workouts that will tighten, tone, and burn fat.

Below you can get FREE ACCESS to 7 AT HOME WORKOUTS. Workouts you can do while on vacation or on the road.

IF you want to try the workouts, all you have to do is enter your email address below!

Flatten Your Belly & Burn Blast with these 7 at Home Workouts!!
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Fundamental Fitness Conditioning | 128 Nelson Street | Brantford, ontario N3S 4B6 | http://www.ffcathletes.ca | 519 802 9048

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DECIDE – COMMIT – MAKE IT HAPPEN!

Ron Mourra

Category : Uncategorized

25 Sweet Potato Recipes – LFH Approved

Monday, June 8, 2015 posted by ronmourra 1:58 pm

What is up Lean Fit Healthy Nation!

Everyone is always asking me for healthy cheat meal recipes—okay, not at first, but then after a couple of months of boot camp, the strangest thing happens: junk food makes your stomach HURT so bad. Ugh. It’s the worst feeling in the world to dive into your favorite cheat meal and it just makes your stomach ache.

Now I will say…if you fall off the wagon and cheat long enough, your stomach will stop hurting again. Then again, all your “Old Bad Habits” will be back again, too—-so let’s not go there. Let’s figure out a way to incorporrate bacon into your diet, shall we?

sweet potatoe

We call them “Cheat Meals” and it’s a way to eat whatever you like in moderation—moderation is the key to the LEAN FIT HEALTHY program and we all know it, but sometimes moderation is hard to do. I make that simple with my meal plans—so you know exactly what to do, what to eat, and how to eat it.

So I reached out to my fitness network and found these recipes for you—-most all of them delicious cheats made with one super healthy ingredient: sweet potatoes. Honestly, I used to HATE sweet potatoes— But then I started making myself try new things and I actually really love them now.

If you want to try the recipes, enter your email below.

25 Sweet Potato Recipes
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Fundamental Fitness Conditioning | 128 Nelson Street | Brantford, ontario N3S 4B6 | http://www.ffcathletes.ca | 519 802 9048

We respect your privacy. Your info will never be shared.

Have a great week,

MAKE IT HAPPEN!

Category : Lean-Fit-Healthy Cooking Series, Uncategorized

AMAZING QUAC RECIPE (perfect for Cinco De Mayo) :)

Wednesday, May 6, 2015 posted by ronmourra 12:59 am

What’s Up LEAN FIT HEALTHY NATION!

Yesterday I shared this recipe on our Facebook Page so I wanted to make sure you did not miss out! Cinco de Mayo usually means people like to plow through a few tons of chips & dips and drink a few too many cervezas. Then they end up digging themselves out of seven layers of guilt.

I can help with at least part of that with the unbelievably good (and healthy) guacamole recipe. This amazing LEAN FIT HEALTHY approved recipe comes from one of my Rockstar fitness colleagues and it truly one of the healthiest things you can eat. I bet your kids even love it!
Many still do not know that avocados are incredibly nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals and some of the healthiest fats on the planet. This is a dip you can eat guilt free :):)

quac

Here is you Cinco de Mayo Guacamole:

Ingredients
3 large ripe avocados
1 large shallot, finely chopped
1/4 cup fresh cilantro, finely chopped
1 clove garlic, minced
1/2 of a jalapeno pepper (optional), finely chopped
1/2 of a lime
salt to taste

Scoop the avocados into a medium bowl and lightly mash with fork Add shallot, cilantro, garlic, and pepper if using. Mix in evenly with avocados using fork to mash any lumps. Squeeze the juice from the lime over mixture and continue blending until smooth. Add salt to taste. Cover and refrigerate for one hour.
And instead of chips try using jicama, cucumber or other sliced veggies to dip.
It’s full of flavor and won’t wreak havoc on your waistline.
It’t really that simple! Now you can make festive Cinco de Mayo it even better with this crazy good guacamole.

Let me know if you have any questions, always here to help!

Ron
PS: Be sure to share this EMAIL!

Category : LEAN FIT HEALTHY Approved Recipes

Spring into Fitness Tips – LFH Style

Monday, April 6, 2015 posted by admin 6:59 am

What is good LEAN FIT HEALTHY NATION!

April is finally here and what better time to come up with a SPRING Fitness Game Plan. I have 3 great tips to share with you today so you can start the month on a solid note.

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There you have it folks, as always make a decision and commitment to getting in the best shape of your life.

MAKE IT HAPPEN!

R Mourra

Category : New Blog Post

LFH Mason Jar Salads

Tuesday, February 3, 2015 posted by admin 6:31 pm

WHAT’S GOOD LEAN FIT HEALTHY NATION!

A recent Sunday ritual I started is preparing a few salads for the week ahead. Using a MASON Jar is key for keeping the salads fresh and avoid SOGGINESS ( I think that is a word?). Check out the video to find out the key ingredients and steps to making a LEAN FIT HEALTHY MASON JAR SALAD!

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There you have it folks, I can’t stress enough about PREPARATION. Find a few hours 1 or 2 days in a week for FOOD PREP and remember:

‘IF YOU FAIL TO PREPARE, THEN PREPARE TO FAIL:

DECIDE – COMMIT – MAKE IT HAPPEN!

I am Ron Mourra and I approve this message

 

 

 

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Category : New Blog Post

LFH Principle | Non Scale Victories

Thursday, January 22, 2015 posted by admin 3:53 am

What is up LEAN FIT HEALTHY NATION!

I have a great message for today, so I will GET RIGHT TO IT! Today’s VIDEO is about a LEAN FIT HEALTHY PRINCIPLE that will help some of you get back on TRACK. It will also help you gain a new perspective and appreciation for how to REACH your FITNESS GOALS and never FAIL. Consider it a ‘CHECK UP FROM THE NECK UP’

You see, at this point into the NEW YEAR we are at a TIPPING POINT. By now across the country 92% of individuals who set a Fitness New Years Resolution have QUIT. As a Coach/Trainer and someone who is PASSIONATE above Fitness and Wellness the stats raises concern. However I am all about SOLUTIONS, so I will give you some TOOLS to ensure you don’t become a STATISTIC! In the video below I discuss why it is important to CELEBRATE NON SCALE VICTORIES.

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Whatever GOAL you are trying to ACHIEVE, the KEY is to focus on the PROCESS GOALS. The habits and rituals that you will help you get where you WANT to BE.

So my QUESTION TO YOU is, What are 2 NON SCALE VICTORIES that you are PROUD of ACHIEVING?

I can’t wait to hear your responses!

DECIDE – COMMIT – MAKE IT HAPPEN!

Ron Mourra

Category : Lean-Fit-Healthy Knowledge Bombs, New Blog Post

LFH Lentil Chicken Soup

Sunday, January 11, 2015 posted by admin 4:08 pm

What is Up LEAN FIT HEALTHY NATION!

Are you ready to KICKSTART the NEW YEAR with some Delicious and Nutritious recipes? Do you want to tantalize your taste buds and keep cravings in check? Well look no further because in today’s video I have an amazing LEAN FIT HEALTHY Lentil and Chicken Soup.

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Easy to make, high in IRON, MAGNESIUM, PROTEIN, and FIBER you can’t go wrong with this recipe.
Did I mention it was easy to make!

So pull out the pot and get your KITCHEN COOKING on LIKE DONKEY KONG! Let me know what you think of the recipe, I love getting feedback from the LFH Community.

DECIDE – COMMIT – MAKE IT HAPPEN

Ron Mourra

Category : Lean-Fit-Healthy Cooking Series, New Blog Post

LFH Quarters of Fitness

Monday, September 29, 2014 posted by admin 6:55 am

What’s Good Lean Fit Healthy Nation!

September is ending and we all know what that means, FALL is in full effect! The start of a new season also marks a new Fitness Quarter. Breaking down the calendar into Fitness Quarters is something that I have been doing with my clients for the past few years. It is a great way to help you stay focused along with feeling like you always have a fresh start (during the start of each quarter).

Check out the clip below as I elaborate on this topic.

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That is all for now folks. Stay tuned for more posts to help you end the 4th Quarter on a good note!

DECIDE – COMMIT – MAKE IT HAPPEN!

Ron

Category : LEAN-FIT-HEALTHY Program

Proper Hamstring Stretch – LFH Style

Friday, August 15, 2014 posted by admin 8:38 am

Hope all is Good in Your Hood,

Tight Hamstrings need to be addressed. Today I show you the proper way to stretch the hamstring. So sit back, take some notes, LFH tutorial is in session!

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Make sure you take your time with this stretch to get your technique dialed in. Hold for 30 – 45 seconds and try to relax during stretch vs. forcing it.

Stay tuned for more flexibility tips and stretches.

WIN THE DAY

Ron Mourra

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Category : Mobility and Flexibility

Quadratus Lumborum Stretch

Monday, August 4, 2014 posted by admin 5:55 am

What’s Good Lean Fit Healthy Nation!

Coming Atcha from LFH HQ at Fundamental Fitness Conditioning. Today I will show you a fantastic stretch to address the Quadratus Lumborum. This muscle has a propensity to get tight and fatigued which may lead to dysfunction.

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Try out this fantastic exercise and stay tuned for more mobility and stretching exercises that I will share.

DECIDE – COMMIT – MAKE IT HAPPEN!

Ron Mourra

Tags:
Category : Mobility and Flexibility, New Blog Post