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Fundamental Fitness Conditioning

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Fundamental Fitness Conditioning

Personal Training Specialists
* Personal Training
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09/04/2026

🥙Do you meal prep? ⬇️⬇️⬇️

09/03/2026

🔑THURSDAY TIP

Just say NO to microwaving in plastic containers.

😲Many plastic containers have harmful chemicals that can leach into your food if they are heated up. Even putting hot foods into plastic containers can make this happen.

These chemicals are linked with a long list of health issues, from disrupting hormones to obesity, diabetes, and even reproductive issues.

Replace your plastic containers with glass if this is a concern for you.

👉Do you use plastic containers? 👇

REFERENCE:
www.healthline.com/nutrition/can-you-microwave-plastic

09/02/2026

🤩Think of this as a healthier version of Nutella! Are you drooling yet?!

Use it on sprouted grain bread or rice cakes for a fast, easy, and delicious snack.

NOTE: To cut back on the sugar, experiment with the sweetness level, starting with just 1½ Tbsp and adding more if necessary.

Nutty Choco-Banana Spread
Makes 16 servings

● 1 cup tahini
● 1 large ripe banana, mashed
● ½ cup (50 g) cacao powder
● 3 Tbsp oat groats
● 3 Tbsp ground flaxseed
● 3 Tbsp honey or maple syrup
● 3 Tbsp coconut oil, melted

Place all the ingredients in a high-speed blender or a food processor. Pulse until it reaches a smooth consistency. Scrape into a glass container. Don’t get your face stuck in the jar 😜

This keeps best in the refrigerator. Enjoy!

09/01/2026

🍌Here’s a little mind-blowing banana fact for you:

Banana trees aren’t really trees. They’re an herb and a distant relative of ginger!

And like most herbs … bananas have some pretty amazing benefits.

First, they’re packed with potassium, which most of us don’t get enough of. (Great for healthy blood pressure, kidney function, and heart health.)

They’re also linked with better blood sugar control.

If they aren’t too ripe, they also have a good amount of insoluble fiber and resistant starch – which is a good-for-your gut prebiotic. The more ripe a banana is, the lower its fiber content.

😋TIP: If you have a sweet tooth, snack on bananas instead of junk foods with added sugars. Add them to plain Greek yogurt or give them a schmear of almond butter.

Are bananas a staple in your home?! ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/11-proven-benefits-of-bananas
www.pbs.org/newshour/nation/8-things-you-didnt-know-about-bananas

08/31/2026

🔥 WEEKLY CHALLENGE! 🔥

We have been doing a LOT of organizing in the kitchen this month...

And this week we are going to tackle perhaps the hardest job yet.

👉Your challenge: Getting your reusable/Tupperware containers (and their lids!) organized.

Related: also make sure that your plastic containers are BPA-free.

♻️You can tell by looking at the recycling stamp on the container: If you see a 1, 2, 4, 5, or 6, you can assume it’s BPA-free.

Plus … while you’re at it, you might want to consider glass containers.

With glass, you don’t have to worry about hazardous plastics. Plus it lasts longer, doesn’t stain, and won’t affect the taste of the food you are storing.

😂You KNOW we’re going to need to see some before and afters on this one!

Are you in? Let us know in the comments! ⬇️⬇️

REFERENCE:
https://cdn1.sph.harvard.edu/wp-content/uploads/sites/21/2012/12/bpa_and_phthalates_by_the_numbers.pdf
www.ecowatch.com/glass-bottles-harm-environment-2648968467.html
www.epicurious.com/expert-advice/which-food-storage-containers-are-best-article

08/28/2026

🍱 PHOTO FRIDAY: Share the last food pic you took on your phone! 👇👇

08/27/2026

🔑THURSDAY TIP: DON’T RUN OUT!

If you regularly prep your meals for the week ahead, you’ve probably noticed that you run out of food during the middle of the week!

🧑‍🍳This is why it is SO IMPORTANT to plan ahead for a second, smaller meal prep session on Wednesday or Thursday. It’s a game-changer.

Try making a sheet pan dinner, or whip up a pot of quinoa or rice with your favorite protein (make extra).

👉Do you do a midweek meal prep? ⬇️

08/26/2026

👩‍🍳😋Boost the nutritional value (and reduce the post-carb blahs) with this take on French toast … which is a healthier choice for your next brunch!

Sprouted Grain French Toast
(makes 2 servings)

● 1 pasture-raised egg
● ¼ cup (60 ml) of your favorite milk
● 1 Tbsp coconut sugar
● 1 tsp vanilla
● Pinch of sea salt
● Pinch of cinnamon
● 2 slices of sprouted grain bread
● Optional toppings: Greek yogurt, berries, or a small drizzle of honey or maple syrup

Heat a large nonstick skillet over medium heat.

Place all of the ingredients except the bread (and toppings) into a large mixing bowl and mix well.

Dip each slice of bread into the egg mixture, making sure both sides are well covered.

Place the bread in the skillet and let cook for about 5 minutes on each side. The bread should be lightly browned and slightly crisp.

Place each slice of toast on a plate and add toppings. Enjoy!

08/25/2026

🍞The healthiest bread you can eat is … drumroll please … SPROUTED GRAIN BREAD! Aka “Ezekial bread.”

Have you tried it yet?

It’s made from grains (seeds) that have begun to germinate or sprout, which:
1) makes it easier for your body to digest it and
2) makes it even more nutritious!

When grains or seeds sprout, it breaks down their starches — which translates into lower carbs and HIGHER fiber and protein content.

That means that it’s higher in protein, fiber, and antioxidants than conventional bread, as well as vitamins B, C, E, and folate.

You can usually find it in the freezer section at the grocery store.

Are you a fan?! If you are, what’s your favorite brand?👇👇

REFERENCES:
www.healthline.com/nutrition/sprouted-grain-bread
www.healthline.com/nutrition/ezekiel-bread

08/24/2026

🔥 WEEKLY CHALLENGE! 🔥

Do you have a go-to list of easy (and healthy!) recipes to make?

When you’re in a pinch and can’t figure out what to make … this list is like GOLD.

That’s why this week, it’s GO-TO RECIPE week!

🧑‍🍳Your assignment: Compile a list of 5 to 10 recipes you can make when you’re short on time that:

1. Contain ingredients you enjoy
2. You know you’d have most of the ingredients on-hand
3. Help you stay on track with your goals

You can use recipes I’ve been posting here in this group … favorites you find online or in cookbooks/magazines … updated family recipes … or recipes you’ve created!

⭐️Having these recipes handy will help you stay motivated, save money, and answer the never-ending “what’s for dinner?” question.

Are you in on this challenge? Let us know in the comments!

And please share one of your go-to recipes below!! ⬇️⬇️⬇️

Address

77 Ludlow Crescent
Brantford, ON
N3P1X2

Opening Hours

Monday	6am - 6pm
Tuesday	6am - 6pm
Wednesday	6am - 6pm
Thursday	6am - 6pm
Friday	6am - 6pm
Saturday	8am - 10am

Telephone

+15198029048

Website

http://www.ffcathletes.ca/

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