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Fundamental Fitness Conditioning

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10/22/2026

🔑THURSDAY TIP: DRAIN OR GAIN?

This week’s “elimination challenge” is NOT about depriving yourself. It’s just the opposite!

Instead, it’s about challenging yourself to let go of something standing in your way – maybe it’s social media, sugary sweets, your nightly glass of w**e, gossip, or you name it.

It’s actually a GIFT to yourself to set it aside and see how you do without it.

👉Ask yourself: How do I feel? Once I adjust to it being gone, will I actually miss it? Did it add value to my life or drain my energy?

❓How are you doing with this week’s challenge? Any takeaways or thoughts? ⬇️

10/21/2026

🥕Want to sneak some more veggies into your lunch? This recipe will get the job done and it tastes great.

This zucchini & carrot slaw makes a delicious side dish, the base for a salad, or even a condiment!

It will keep for 5-6 days in the fridge in an airtight covered container.

Add your favorite protein – diced chicken, rinsed & drained canned beans, or even chopped hardboiled eggs – just before serving. Yum!

Zucchini & Carrot Slaw
(makes 4 servings)

● ¼ head of cabbage, shredded
● 2 carrots, shredded
● 1 large zucchini, shredded
● 3 Tbsp lemon juice (2 lemons)
● 3 Tbsp olive oil
● 1 tsp coconut sugar
● ¼ tsp salt
● Freshly ground black pepper to taste

Place all the shredded veggies in a large bowl and toss well.

Make the dressing: whisk together the rest of the ingredients until it emulsifies. Drizzle it over the veggies and toss to combine.

This one is definitely a winner!

10/20/2026

😋Let’s talk about ZUCCHINI!

Depending on where in the world you live, you might know zucchinis as “courgettes.”

And even though we usually think of them as a veggie, they’re actually fruits that can grow up to 1 meter long!

💪Bigger is not always better — smaller zucchinis are tastier and have a better texture for eating.

They can be baked into casseroles or bread, eaten raw, shredded, spiralized into “zoodles,” added to stir-fries, and steamed.

Which makes them a great choice to boost your fruit & veggie intake.

💚They are loaded with vitamin A (especially when cooked), as well as compounds called carotenoids that are good for your eyes, skin, and heart … and they may even have cancer-fighting powers.

Have a favorite zucchini recipe? Drop it below! ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/zucchini-benefits

10/19/2026

🔥 WEEKLY CHALLENGE! 🔥

🚮Welcome to your ELIMINATION CHALLENGE.

No, not THAT kind of elimination.

This week your challenge is to pick ONE thing that is standing between you and your goals …

And ELIMINATE it (for this week only).

👉It could be added sugars … artificial sweeteners … watching TV at night … hitting the snooze in the morning … your extra glass of w**e at night … spending your lunch break watching YouTube … or anything else that comes to mind.

You probably already know what that “thing” is for you.

💡NOTE: This challenge isn’t about deprivation or labeling whatever you are eliminating as “bad.” That can be counterproductive because it sets up all-or-nothing thinking.

🌟Instead, it’s about noticing how something affects you, and making informed choices about it into the future!

Will you be joining us for this challenge? Post below and let us know! And share what you’re committing to eliminating ⬇️⬇️⬇️

10/16/2026

🥗😋Pick 1 for lunch: Sandwich, soup, salad, or leftovers ⬇️⬇️⬇️

10/15/2026

We talk about it all the time … but that’s because planning is SUPER IMPORTANT for your success!

This week’s challenge is DIY lunches, and if you haven’t noticed already, planning ahead (& prepping) is key.

It’s a good idea to plan your entire week of lunches ahead of time. If that’s not possible, at least plan them the day before.

This leaves nothing up to chance.

❓How are you doing with your challenge this week?! 👇

10/14/2026

👩‍🍳This recipe might become one of your staple go-to's because it’s fast, easy, and nutritious.

You can easily whip up a batch on meal prep day and keep it in the fridge to serve as your starch/carb with chicken, fish, or steak.

It also works great as a salad topper or the base for a plant-based meal.

Easy Black Beans & Rice
(makes 6 servings)

● 1 cup (185 g) long-grain brown rice
● 2 cups (480 ml) low-sodium vegetable broth
● 1 Tbsp olive oil
● 1 small yellow onion, finely chopped
● 2 garlic cloves, minced
● 1 15-oz (425 g) can black beans, rinsed and drained
● 1 tsp cumin
● Sea salt and pepper to taste

In a medium pot over medium heat, bring the rice and broth to a boil. Reduce heat to low, cover, and simmer for about 45 minutes, until the liquid is absorbed and the rice is tender. Set aside.

Heat the olive oil in a medium skillet over medium heat. Add the onion and cook until it becomes translucent, 3-5 minutes. Add the garlic and cook, stirring frequently, for 30 seconds.

Add the beans and rice and cook, stirring frequently, until heated through, about 4-5 minutes. Stir in the cumin and salt & pepper to taste.

Serve warm or keep in the refrigerator. Enjoy!

10/13/2026

🏆Brown rice used to be synonymous with the word “healthy” … until the low-carb revolution happened!

But guess what? It can still be a healthy choice!

It’s an inexpensive whole grain packed with fiber and a long list of vitamins, minerals, and antioxidants.

Studies also show it is linked with heart health and better blood sugar control. Plus, it’s gluten-free.

👉It’s a perfect meal prep choice — just steam a pot of it and keep it in the fridge until it’s time to eat!

What’s your favorite kind of rice: brown, jasmine, sushi rice … or something else? ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/is-brown-rice-good-for-you

10/12/2026

🔥WEEKLY CHALLENGE! 🔥

🥙Welcome to your DIY Lunch Challenge.

This week your assignment (should you choose to accept it!) is to make ALL of your lunches yourself — no takeout, premade, or restaurant meals.

Restaurant food usually has:
❌more calories,
❌more fat,
❌and more sugar & salt

than homemade food.

👉Making your own lunches gives you SO much more control over what you eat.

AND … you’ll probably save yourself some money!

✅Will you be making your own meals this week? Let us know in the comments! ⬇️⬇️⬇️

10/02/2026

🏃‍♂️👩‍🍳😴🧘Which of the 4 pillars of health (Exercise, Nutrition, Sleep, Relaxation) is easiest for you? ⬇️

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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