Archive for the ‘ Uncategorized ’ Category

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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Enter your email address below for FREE ACCESS to WORKOUTS!

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.

DECIDE – COMMIT – MAKE IT HAPPEN!

Ron Mourra

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!

LEAN FIT HEALTHY BOOT CAMPS

Thursday, July 4, 2013 posted by ronmourra 6:44 am

Lean Fit Healthy Boot Camps are FUN, CHALLENGING, and most importantly KEEP YOU COMING BACK!

LOCATION: Boot Camps are held in at a Private Indoor Studio (128 Nelson Street). There are 2 Change rooms, 2 Washrooms, and lockers available.

CLASS TIMES: Summer Schedule

Monday-Tuesday-Wednesday-Thursdays : 6:30 am – 7:15 am
Tuesdays and Thursdays: 12 pm – 12:45 pm
Mondays and Wednesdays: 6:30 pm – 7:15 pm

Check out the Video below for a preview of some circuits performed at Boot Camp

WHAT TO BRING:
– Towel
– Water Bottle

For more information contact: ron@lean-fit-healthy.com

 

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LFH Post Thanksgiving Game Plan – WIN THE DAY!

Tuesday, October 9, 2012 posted by ronmourra 2:32 am

First OFF, Happy Thanksgiving YALLS! I personally love this time of year as it is a constant reminder of how blessed I am. It’s GRATITUDE TIME so….

I am grateful for having an amazing and supportive family, the cutest nephew and nieces (seriously I DO!). I have fantastic and cool friends. On top of that, I personally feel I have dynamite clients who work hard, get great results, and MAKE it HAPPEN on a constant basis.

Since it’s 4th quarter Fitness time I have decided to lay out the next week for YALLS as most of us have indulged on great food and drink over the weekend. Check out the video below and read this week’s entire post as I have a day by day action plan. The Key folks is to take one meal at a time, one workout, one day at a time.

There you have it folks, here is a breakfast option for you for the next 3 days to keep things simple, Super Duper Shake

For Lunches, opt for a salad and grilled chicken, egg, or salmon. A Cobb salad at Williams would be ideal.

For Dinner think soup or Chili. Check out this dynamite recipe, Chilli Chilli Lover’s LOVE!

In terms of a Workout Metabolic Circuits would be ideal. Try the Following
DAY 1: PUSH/PUSH Circuit 1
FAW PUSH/PULL Circuit 2

DAY 2: 30 Minute cardio low intensity

Day 3: LEGS/SHOULDER/BICEP Circuit 1
LEGS/SHOULDER/BICEP Circuit 2

That’s all for now folks, stay tuned for a Thursday Post to Outline the end of the week!

Focus on WINNING THE Day while keeping the end goal in mind.

Lean-Fit-Healthy 4EVA

R Mourra

 

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LFH Follow Along Workout 4 – Time to Make it Happen

Tuesday, August 28, 2012 posted by ronmourra 12:11 am

Well folks over the last 2 months I have introduced Rockin Follow along Workouts (FAW) and they have been a HIT! Many have asked for a Shoulder, Legs, and Bicep variation. Ask and you shall receive. Follow me in today’s video for a DYNAMITE workout, it will CHANGE YOUR LIFE in the long run!

Stay tuned for more FAW and as the season begins to change, it is time to revisit our WHYS of FITNESS. If you have been slacking on your workouts and nutrition as most people do in the summer, NOW is the TIME to REDEFINE YOUR GRIND! Don’t Ever Give Up on your Fitness Endevours and always keep moving forward. Meal by Meal, one workout at a time.

DECIDE-COMMIT-MAKE IT HAPPEN

Ron

 

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Lean-Fit-Healthy Philosophy | Make the REST of your Life, the BEST of your LIFE

Thursday, June 7, 2012 posted by ronmourra 2:22 am

What’s the Good Word,

Today we jump into a serious topic right off the back. I share with you some of the struggles I have been through in the past which lead me to make the DECISION and COMMITMENT to getting in BETTER shape, improving as a person, and a path to SELF DISCOVERY. Watch the video below to find one of the many PAINFUL experiences in my LIFE which lead to the creation of the LEAN-FIT-HEALTHY Program.

There you have it folks, just throwing out some TRUTH bombs. At the end of the day guys without STRUGGLE there is no PROGRESS. In many times in our lives it is inevitable that we will go some PAIN, and we will be knocked down. The question is what will you do with that PAIN? What will you do when YOU get KNOCKED DOWN? Will you let it take over your life and lead to self defeating, self limiting beliefs. Or perhaps will you RISE above and make ‘the Rest of your life, the BEST of your LIFE. A poignant quote comes into my by a Chinese Philopsher Conficius. “He who thinks he can, and he who thinks he can’t are BOTH usually RIGHT”

Make it Happen

Ron M

 

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SNAP Fitness Gym – Great Concept

Monday, April 23, 2012 posted by ronmourra 1:11 am

Snap it Up Snap it In, Let me Begin,

Hope all is good in your neck of the woods. Today’s post is discussing a strategy I use to stay Lean-Fit-Healthy regardless of what city I am in. Make sure you watch the video till the end because I give away something for FREE! Who doesn’t like FREE Stuff?

There you have it folks, Keep things simple, don’t complicate Fitness and Nutrition. Stick with me and I will show you how to get Lean-Fit-Healthy for the rest of your life!

Make it Happen!

Ron

 

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Lean-Fit-Healthy Approved BLT | Get it in YA!

Monday, April 16, 2012 posted by ronmourra 12:59 pm

What’s Cracka Lackin Folks

Do I have a great treat for you today. You see I am all about finding quick and easy meals that don’t break the calorie bank. If you are a fan of bacon then you want to watch the video for my Lean-Fit-Healthy Approved BLT. It’s dynamite!

There you have it folks. I am here to tell you that you can have your cake and eat it too. I always found that saying kind of strange. What would be the point of having cake and not eating it? And what would you do with the cake? Okay I digress, so to sum up this quick post the key to building sustainability in any nutrition program is to eat foods you enjoy but find ways to control caloric intake.

Till next time, Make a Decision and a Commitment to getting in the best shape of your life.

Make it Happen!

Ron Mourra

 

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Biking and the Ride for Heart | Support a Great Cause

Wednesday, June 2, 2010 posted by ronmourra 7:41 pm

Well folks on June 6th, 2010 marks my Bike Ride for Heart Journey. For the past 2 years my brother, cousin, and I have been participating in the Becel Heart and Stroke Ride for Heart. This year we are picking it up a notch and we decided to enter the 50 km race. Check out the video below and find out why I love biking as an alternative to running and why adding it to your routine can help you on your quest to getting Lean-Fit-Healthy.

There you have it folks, to find out more information about the race or to make a donation please click the link RIDE FOR HEART

Please help me reach my fundraising goals and thank you for your support.

Stay tuned as I will post the results from the race next week. My goal is to finish the 50 Km ride under 3 hours.

Make it Happen

I am Ron Mourra and I approve this message

How to measure Success, the Lean-Fit-Healthy Way!

Sunday, May 30, 2010 posted by ronmourra 6:10 am

Whats up Yalls,

I am back for another car episode, this time sharing one of my many success stories on the Lean-Fit-Healthy Program. You probably know by now how passionate I am when it comes to helping others get in the best shape of their lives. I just love it when clients take control of their life by making a decision and a commitment to being healthy. The best part of my approach is that I help my clients find the right program that suits their lifestyle and is age appropriate. Along with tailoring a program that helps clients drop body fat and getting ‘Lean and Fit’, I also make sure that it makes them Healthy inside and out. Check out the video below as I share an email from a client who updated me on his last checkup with his Doctor.

There you have it folks, as Bill Cosby said. ‘the proof is in the pudding’. Stick with me folks and stay tuned, over the next few months I will be taking my Fitness Coaching Services online in my quest to getting as many people as I can Lean-Fit-Healthy. Until then…………..

Make it Happen!

Ron




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