Archive for the ‘ New Blog Post ’ Category

Push/Pull Workout – Get it in Ya!

Friday, August 10, 2018 posted by ronmourra 1:38 am

Push/Pull Route, let’s do this!
Plug and Play Routine.
Equipment needed: Dumbbells and Bands
A1) DB Incline Press 2 x 8
A2) DB Bent Over Rows 2 x 8
B1) DB Bench Press 2 x8
B2) Band Rows (3 different elbow angles) 2 x 5 (each position)
C1) Pushups 2 x 8
C2) Renegade Rows 2 x 8
#LeanFitHealthy #PrecisionNutritionCoach #OnlineCoach #MakeItHappen

Core Stability – Stage 1

Thursday, July 19, 2018 posted by ronmourra 4:59 am

Build a strong CORE and resilient BACK.
Plug and Play CORE Routine.
No equipment needed.

1) Cat- Camel – 5 oscillation
2) Crook Lying Neutral Spine Brace – 30 seconds (breath into the tension in abs)
3) Dead Bug Stage 1 – Each extremity moves independently 5 x
4) Hip Bridge Stage 1 – 5 reps (hold each rep at the top for 5 sec
5) Clam Shell – 5 x/side
6) Plank – 15 seconds
7) Remedial Side Plank (Elbow and Knee contact) 30 seconds
8) Bird Dog – Each extremity moves independently 5 x
#LeanFitHealthy #PrecisionNutritionCoach #OnlineCoach #MakeItHappen

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

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

 

 

 

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

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

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

LFH Mobility | Adductor Magnus

Tuesday, July 22, 2014 posted by admin 3:51 am

At Fundamental Fitness Conditioning we train lots of athletes, weekend warriors, and fitness enthusiasts. We see some common muscular imbalances that need to be addressed. Today we will be targeting the Adductor Complex (commonly known as the Groin).

Tight Adductor muscles can wreck havoc on your performance and may lead to injuries. This is an area we closely monitor with the hockey players we train. Below I will share one of my favourite mobility exercises to target the Adductors.

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Give this fantastic mobility exercise a try and perhaps add into your routine. Stay tuned for more mobility exercise and as always:

Make a Decision and Commitment to getting in the best shape of your LIFE

MAKE IT HAPPEN!

Crunchy Spicy Chickpeas

Wednesday, April 30, 2014 posted by admin 2:17 pm

What’s Good Lean Fit Healthy Nation!

Each SPRING I like to change things up with my meal and snacks. As the old adage goes, ‘Variety is the SPICE of LIFE’. Fitting as in the post below I share with you a CRUNCHY SPICY CHICKPEA recipe.

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There you have it folks, hope you enjoyed the video. Stay tuned for more recipes and snacks over the next few months. It is my mission to not only get you LEAN FIT HEALTHY; but to enjoy the process as well. Finding tasty meals and having variety is the key to a sustainable BODY TRANSFORMATION.

MAKE a DECISION and COMMITMENT to getting the BEST SHAPE OF YOUR LIFE

MAKE IT HAPPEN!

3 LFH Tips for the 2nd Quarter of Fitness

Monday, April 14, 2014 posted by admin 9:50 am

What’s Good LEAN FIT HEALTHY NATION!

As we head into the 2nd Quarter of Fitness it is important to start things on the right note. Don’t worry about your past and how you did last week, last month, etc. All that matters is the NOW and the daily habits/rituals you focus on that will dictate future success.

In today’s video I give you 3 Tips to Start your 2nd Quarter of Fitness ROCKIN!

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There you have it folks, 3 simple tips. Remember it all starts with your WHYS of Fitness. Finding the intrinsic motives that drive your ACTIONS. Finding a sense of PURPOSE behind your Fitness Journey and gaining MASTERY over the skills that will pay dividends. All pillars of the LEAN FIT HEALTHY program.

Make a Decision and Commitment to getting in the BEST SHAPE OF YOUR LIFE…

MAKE IT HAPPEN!

Ron Mourra