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# Lean Fit Healthy

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## Posts

- [Give this routine a try and your core and low back will thank you!

If you would like more workout videos drop a comment and a line and let me know what you would like to see!

#leanfithealthy #corero...](https://lean-fit-healthy.com/give-this-routine-a-try-and-your-core-and-low-back-will-thank-youif-you-would-like-more-workout-videos-drop-a-comment-and-a-line-and-let-me-know-what-you-would-like-to-seeleanfithealthy-corero/) - Give this routine a try and your core and low back will thank you! If you would like more workout videos drop a comment and a line and let me know what you would like to see! #leanfithealthy #coreroutine #fitnesstips #fitdad
- [Looking for Black Friday Fitness Deals? Early Christmas shopping and want to give the Gift of Healt](https://lean-fit-healthy.com/looking-for-black-friday-fitness-deals-early-christmas-shopping-and-want-to-give-the-gift-of-healt/) - Looking for Black Friday Fitness Deals? Early Christmas shopping and want to give the Gift of Health? # Come see Dave (@fitwhit40) at Flaman’s fitness (Inside Culligan water). Dave is an awesome dude and lives the Lean Fit Healthy life. #makeithappen #flamansfitness #leanfithealthy #blackfriday2018
- [September is HERE, Time to MAKE IT HAPPEN](https://lean-fit-healthy.com/i-am-fired-up-because-it-september-and-time-to-make-it-happen-in-this-video-find-out-why-september-will-determine-if-you-reach-your-fitness-goals-by-the-end-of-2018leanfithealthy-precisionnutriti/) - I am fired up because it September and time to make it happen! In this video find out why September will determine if you reach your fitness goals by the end of 2018! [ssp-video] The kids are back in school and now it is time for you to MAKE time for yourself. YOU DESERVE IT!
- [Lean Fit Healthy Online Program Starts September 10th](https://lean-fit-healthy.com/lean-fit-healthy-online-program-starts-september-10th/) - In case you did not know I am a Precision Nutrition Level 1 Coach and will be opening up spots for my online coaching program next week. Below is a clip of what it is all about. Only 5 spots are available and program starts September 10th. A great opportunity to get into a routine
- [Why I am unplugging from Social Media on Sundays](https://lean-fit-healthy.com/why-i-am-unplugging-from-social-media-on-sundays/) - What is up Yallz! Okay, it is story time. So grab some milk and cookies.... I mean protein bar and green smoothie and lend me your ears. On the weekend at a pool party I was watching my daughter and her cousins playing in the pool and having a blast. What happened next really impacted
- [Connect to the Earth - Go Barefeet](https://lean-fit-healthy.com/take-your-off-and-connect-to-the-earth-its-science-leanfithealthy-makeithappen-grounding-onlinecoaching/) - Take your off and connect to the earth ! It’s science #leanfithealthy #makeithappen #grounding #onlinecoaching
- [Push/Pull Workout - Get it in Ya!](https://lean-fit-healthy.com/push-pull-workout-get-it-in-ya/) - 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
- [Core Stability - Stage 1](https://lean-fit-healthy.com/core-stability-stage-1/) - 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
- [AMAZING QUAC RECIPE (perfect for Cinco De Mayo) :)](https://lean-fit-healthy.com/amazing-quac-recipe-perfect-for-cinco-de-mayo/) - 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
- [Spring into Fitness Tips - LFH Style](https://lean-fit-healthy.com/spring-into-fitness-tips-lfh-style/) - Lean Fit Healthy tips to Spring into Fitness!
- [LFH Mason Jar Salads](https://lean-fit-healthy.com/mason-jar-salads/) - 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
- [LFH Principle | Non Scale Victories](https://lean-fit-healthy.com/lfh-principle-non-scale-victories/) - 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
- [LFH Lentil Chicken Soup](https://lean-fit-healthy.com/lfh-lentil-chicken-soup/) - Time for another LFH Recipe Folks. If you are looking for a heart and tasty comfort recipe look no further. Today we are putting together Chicken and Lentil Soup: Here's what you'll need: - 1 1/2 Cups of Lentils (green or red) - 3 chicken breasts - 9 Cups of Water - 1 Chicken Boulion - 1 onion - 1/2 cup green onions - 3 garlic cloves - 1/4 cup of Cilantro - 2 Tomatoes - tsp garlic powder - 1 tsp cumin - 1/4 tsp oregano - 1/2 tsp paprika - salt and pepper to taste DIRECTIONS: 1) Boil Water 2) Add Lentils, Chicken, and Boulin and cook for 20 minutes 3) Meanwhile chop veggies 4) Shred Chicken, add all ingredients and simmer for 25 minutes There you have it folks, the above recipes serves 10. Each serving is around 200 calories (300 g serving). DECIDE - COMMIT - MAKE IT HAPPEN!
- [LFH Quarters of Fitness](https://lean-fit-healthy.com/lfh-quarters-of-fitness/) - 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.
- [Proper Hamstring Stretch - LFH Style](https://lean-fit-healthy.com/proper-hamstring-stretch-lfh-style/) - 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! Make sure you take your time with this stretch to get your technique dialed in. Hold for 30 - 45
- [Quadratus Lumborum Stretch](https://lean-fit-healthy.com/my-edited-video/) - 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. Try out this fantastic exercise and stay tuned for more mobility and
- [LFH Mobility | Adductor Magnus](https://lean-fit-healthy.com/lfh-mobility-adductor-magnus/) - 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
- [Mobility Work | Hip Flexor and Hamstring](https://lean-fit-healthy.com/mobility-work-hip-flexor-and-hamstring/) - What's Shaken LEAN FIT HEALTHY Nation! Coming ATCHA from the lab, LFH HQ at Fundamental Fitness Conditioning. Part of being Lean Fit Healthy is having mobility and flexibility to perform activities we enjoy along with daily living. Since majority of individuals sit for a large part of the day we get tight muscle which inevitable
- [LFH 3rd Q of Fitness](https://lean-fit-healthy.com/lfh-3rd-q-of-fitness/) - What is up LEAN FIT HEALTHY NATION! Summer is finally in full effect and we are officially in the 3rd Q of Fitness. A great time to set up a game plan for the next few days. I always say life happens in 90 Day Cycles. What will your 90 days look like? Today's video
- [LFH Foam Roller Series   IT BAND](https://lean-fit-healthy.com/lfh-foam-roller-series-it-band/) - What's Good Lean Fit Healthy Nation! Foam Rolling is a technique that is gaining popularity over the last few years. It is a great way to break down soft tissue adhesions and scar tissue. The majority of my Lean Fit Healthy clients add myofascial releases (using foam roller, tennis ball) into their program. In today's
- [Crunchy Spicy Chickpeas](https://lean-fit-healthy.com/crunchy-spicy-chickpeas/) - 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. There you have it folks, hope you enjoyed the video.
- [KB Series Part 4](https://lean-fit-healthy.com/kb-series-part-4/) - What's Shakin Lean Fit Healthy Peeps! Back at FFC, Jeff our Kettlebell Expert takes us through the final progression; the Kettlebell Snatch. This movement takes time to refine, but with Jeff's cues along with 4 Part Series he teaches you to MASTER this MOVE! In case you missed it here are previous Kettlebell Series: KB
- [3 LFH Tips for the 2nd Quarter of Fitness](https://lean-fit-healthy.com/3-lfh-tips-for-the-2nd-quarter-of-fitness/) - 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
- [Kettlebell Series Part 3](https://lean-fit-healthy.com/kettlebell-series-part-3/) - What's Good LEAN FIT HEALTHY NATION! I am in the LAB at LEAN FIT HEALTHY HQ. Jeff our Kettlebell expert takes us through Part 3 of our 4 Part Series. Hopefully you had a change to watch and review Part 1 and 2, in case you missed it here are the links: Kettlebell Part 1
- [Kettlebell Series | Part 2 Cleans](https://lean-fit-healthy.com/kettlebell-series-part-2-cleans/) - What's Up Lean Fit Healthy Nation, We are back in the LAB at FFC and it is time for another exercise tutorial. Jeff Kehler makes another special guest appearance for Part 2 of our 4 Part Kettlebell Series. In this clip Jeff shows us how to dial in our technique for the Kettlebell Clean. As
- [Kettlebell Series - Part 1: Bottoms Up Clean](https://lean-fit-healthy.com/kettlebell-series-part-1-bottoms-up-clean/) - What's Up Lean Fit Healthy Nation, I have a special guest for today's video. Jeff is based out of Brantford and is a personal trainer and Kettlebell Specialist. He is also high level cycling and multi - sport coach. We filmed a 4 Part Kettlbell Serries at FFC with step by step progressions. The first
- [LFH Recipe | Flank Steak](https://lean-fit-healthy.com/lfh-recipe-flank-steak/) - What's Shaking Lean Fit Healthy Nation! Along with coaching and training clients I like to share some great resources that I come across. Today I have a Flank steak recipe to share with you created by Chef Verati from Ideal Protein. This recipe is quick and easy. Does it pass the Lean Fit Healthy test
- [LFH Recipe | Cilantro and Lime Cauliflower "Rice"](https://lean-fit-healthy.com/lfh-recipe-cilantro-and-lime-cauliflower-rice/) - What's Good Lean Fit Healthy Peeps, Back in the Kitchen for another recipe episode. We are going to give the Cauliflower another shot and this time use it as a rice substitute. Check out the video as I take you through a recipe I found on skinnytaste.com Thanks for tuning in folks, please send me
- [LFH Principle | Don't Count the Cost](https://lean-fit-healthy.com/lfh-principle-dont-count-the-cost/) - What's the Good Work LFH Peeps! The idea I want to plant today is relevant to those who are looking to make a transformation change and have a fitness/fat loss GOAL. I am here to tell you every journey has its bumps and bruises. You have to learn to embrace the struggle and continue to
- [LFH Tutorial   Kettlebell Swings](https://lean-fit-healthy.com/lfh-tutorial-kettlebell-swings/) - What is up Lean-Fit-Healthy Peeps! At LFH HQ - Fundamental Fitness Conditioning, today's post is all about exercise review. Last week we dialed in our technique for the Romanian Deadlift. Today's fantastic move is the explosive KB Swing. If there is an exercise you would like for me to break down and review, please let
- [LFH Recipe | Cauliflower Pizza Crust](https://lean-fit-healthy.com/lfh-recipe-cauliflower-pizza-crust/) - What's Up my Lean Fit Healthy PEEPS! In the kitchen testing out some recipes you guys have been sharing with me. Cauliflower appears to be a popular ingredient in many healthy recipes as of late. Today I put to test a Cauliflower Pizza Crust. DELICIOUS or DISGUSTING? Check out the video below! There you have
- [LFH Tutorial | Romanian Deadlifts](https://lean-fit-healthy.com/lfh-tutorial-romanian-deadlifts/) - What is up Lean-Fit-Healthy Peeps! At LFH HQ - Fundamental Fitness Conditioning, today's post is all about exercise review. The Romanian Deadlift is a fantastic closed chain movements that trains the Posterior Chain (Glutes, Hamstrings). In addition it teaches you to lock your spine and initiate the movement from the hips. Check out the video
- [LFH Principle | Parkinson's Law](https://lean-fit-healthy.com/lfh-principle-parkinsons-law/) - What is up my Lean Fit Healthy Peeps! Super Bowl Sunday is finally out of the way. I don't know about you, but I crushed some major calories. Wings, Prime Beef, chips and dip. Every once in a while I give myself permission to be human. I never feel guilty during times I bust the
- [LFH Principle | Pre Commitment](https://lean-fit-healthy.com/lfh-principle-pre-commitment/) - Happy New Year Lean - Fit - Healthy Peeps! This is going to be a fantastic year, I can't wait to share more free information and tips to help you get closer to your goals. 2013 is in the past, so let's focus on the PRESENT and come up with game plan to start the
- [LFH Principle | 3 Principles for the 4th Q of Fitness](https://lean-fit-healthy.com/lfh-principle-3-principles-for-the-4th-q-of-fitness/) - What is up my Lean-Fit-Healthy Peeps! It's Officially December and yalls know what that means; bring on the Hustle and Bustle of the Festive Holidays! Today I give you some insight on 3 Principles that I firmly believe will help you end the 4th Quarter of the Fitness on a good note! httpvh://www.youtube.com/watch?v=pCDI9D9igE4 Remember folks,
- [Super Duper Almond Shake Recipe](https://lean-fit-healthy.com/super-duper-almond-shake-recipe/) - What’s Going Down in China Town Many have been asking when I am going to start filming some Kitchen episodes. Ask and you shall receive, today I get right to the point and show you how to make an amazing morning or post workout shake that only takes 3 minutes to make! Make sure you
- [Lean Fit Healthy Food Drive](https://lean-fit-healthy.com/lfh-food-drive/) - What is up by Dudes and Dudettes! It's October and yalls know what that means; 4th Quarter of Fitness. Time to dial in your nutrition and keep up your Lean-Fit-Healthy habits. Also time to unveil the charity I will be supporting for the month of October. Check out the clip below to find out all
- [LFH Charity of the Month | Parkinson's](https://lean-fit-healthy.com/lfh-charity-of-the-month-parkinsons/) - Hope all is good in Da hood my LFH PEEPS, We are nearing the end of the 3rd Quarter of Fitness. I truly believe how you end 2K13 will dictate your Lean Fit Healthy success in 2K14. Now is the time to get into some great fitness and nutrition habits. On that note since we
- [Fall Back to Fitness | 3 Tips](https://lean-fit-healthy.com/fall-back-to-fitness-3-tips/) - As the season changes and we head into fall I have one question for YALLZ. What is your Fitness game plan to end the 3rd Quarter of Fitness? In my practise I am getting my LFH clients to make September a great month in order to build momentum and habits as we get closer to
- [23 and 1/2 Hours | Simple Concept, Great Return on Investment](https://lean-fit-healthy.com/23-and-a-half-hours-simple-concept-great-return-on-investment/) - What is up my LFH Peeps, While I was at the LFH Lab (doing some research) I stumbled upon a great YouTube video by Doctor Mike Evans. He eloquently translates many research papers in a White Board Video style presentation. Check out the clip and perhaps share it with a family member or friend. It
- [LFH Charity of the Month - Brant United Way](https://lean-fit-healthy.com/lfh-charity-of-the-month-brant-united-way/) - What is up my Lean Fit Healthy Peeps! August is here, can you believe it! A great time to revisit Fitness and also a fantastic time to unveil the Charity of the Month, Brant United Way (BUW). The BUW does amazing things in our community so let's help support this great cause and raise lots
- [LEAN FIT HEALTHY BOOT CAMPS](https://lean-fit-healthy.com/lean-fit-healthy-boot-camps/) - 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
- [LFH Strategies | Working Around Injuries](https://lean-fit-healthy.com/lfh-strategies-working-around-injuries/) - What is UP my LEAN FIT HEALTHY PEEPS! Summer is just around the corner and many of us are starting to ramp up our workout routine. Whether you are a newbie, seasoned veteran, or simply getting back at the GYM, dealing with injuries/set backs are a part of the game. A proper workout routine (with
- [LFH Charity of the Month | Cystic Fibrosis - WE FIGHT!](https://lean-fit-healthy.com/lfh-charity-of-the-month-cystic-fibrosis-we-fight/) - LFH Charity of the Month Initiative is back Yalls! Now let's raise some money and help others! It is very fitting that I introduce a client who is a recent LFH Success story. To say Kyle is a Fighter is an understatement. During his Lean Fit Healthy Journey which started in September I always admired
- [LFH Post Long Weekend Strategy](https://lean-fit-healthy.com/lfh-post-long-weekend-strategy/) - What is Up my LFH Peeps! Hope you all had a great weekend and for those in Canada an extra long weekend! With the summer just around the corner I have decided to try out a new strategy with my LFH clients and Boot Campers. Not a novel approach by any means, but just something
- [LFH PRINCIPLE | Captain of your SHIP, Master of your FATE](https://lean-fit-healthy.com/lfh-principle-captain-of-your-ship-master-of-your-fate/) - What up my Dudes and Duddetes! It's been a while since my last post. I have been in the LFH HQ and in the lab coming up with new ideas along working on new projects. Stay tuned some exciting collaborations are coming to fruition with some amazing and passionate trainers in town. For those who
- [LFH Principle | I BELIEVE IN YOU](https://lean-fit-healthy.com/lfh-principle-i-believe-in-you/) - What's Up My Lean Fit Healthy (LFH) PEEPS! My message this week is SIMPLE folks, I BELIEVE IN YOU! I truly believe that within all of us is GREATNESS and whenever you set forth on a task with the proper MAP, COACHING, and MINDSET anything is POSSIBLE. This week's video will help you get into
- [LFH Principle - Permission to Be Human](https://lean-fit-healthy.com/lfh-principle-permission-to-be-human/) - All right All right All right! Hope Yalls had a DYNAMITE Easter Weekend, SPRING has finally SPRUNG. Today's post is fitting after a long weekend which is usually accompanied with Caloric Bombs of meals along with a few beverages. So this post is SIMPLE and I think will help many of you get into SPRING
- [LFH Mindset Principle | If you WANT to take the ISLAND, BURN the FRIGGIN BOATS!](https://lean-fit-healthy.com/lfh-mindset-principle-if-you-want-to-take-the-island-burn-the-friggin-boats/) - Okay Bring it IN, Bring it IN, I want to be REAL with YALLS To many times in life when we are faced with making a decision and committing to it either we don’t want it bad enough or we have an exit plan. Simply put we make excuses, let's be honest, we all do
- [LFH Tough Mudder Boot Camp | Time to Make it Happen!](https://lean-fit-healthy.com/lfh-tough-mudder-boot-camp-time-to-make-it-happen/) - What's Up my Dudes and Dudettes! One week from now a group of us will start our Tough Mudder training journey. If you have been living under a rock the last few years and not familiar with a Tough Mudder race, check out the site Tough Mudder. The race is supposedly the 'Toughest Event on
- [LFH Coaching Principle - Process vs Outcome Goals](https://lean-fit-healthy.com/lfh-coaching-principle-process-vs-outcome-goals/) - What's Up my LFH Peeps! As January comes to an end it is important that we stay FOCUSED and build momentum into February. This is a critical time when most people give up on their fitness endeavours. To help you stay on track, today I share a coaching principle that in my Humble Opinion can
- [MIH 2K13 - 3 Tips to start the Year OFF!](https://lean-fit-healthy.com/mih-2k13-3-tips-to-start-the-year-off/) - Happy New Year Yalls! I want everyone to have a Prosperous, Healthy, and Happy New Year. Let's dive right into 2K13 blazing today. I have 3 tips that I KNOW will help you get into the right MIND SET. Keep in mind guys January is a very important month to get your Fitness and Nutrition
- [LFH Mindset Monday - 3 TIPS to BEAT the Holiday BULGE!](https://lean-fit-healthy.com/lfh-mindset-monday-3-tips-to-beat-the-holiday-bulge/) - Tis the Season to Eat, Drink and Be Merry! December is finally here, personally it is one of my favourite times of the year. I get to spend lots of time with my BIG ARAB FAMILY and see my nieces and nephew get excited about Santa Coming! So I thought it would be fitting to
- [LFH Mindset Mondays - BELIEFS PRECEDE ACTIONS](https://lean-fit-healthy.com/lfh-mindset-mondays-beliefs-precede-actions/) - WHAT UP WHAT UP WHAT UP! As we head into the Holiday Hustle and Bustle I think it is imperative that each and every LFH Dude and Dudette have a Lean-Fit-Healthy GAME PLAN. With the above taken in mind, when it comes to taking a goal and Making it Happen ULTIMATELY it come down to
- [KICKING ASS and TAKING NAMES FREE BOOT CAMP!](https://lean-fit-healthy.com/kicking-ass-and-taking-names-free-boot-camp/) - Things are going OFF the hook at LFH HQ. In a few weeks I will be unveiling my Indoor Boot Camps at a TOP SECRET location and offering 2 Weeks FREE! I need your help LFH peeps. Check out the video below and if you are in the Brantford area I would love to have
- [Mind Set Mondays | Circumstances Doesn't dictate DESTINY! ](https://lean-fit-healthy.com/mind-set-mondays-circumstances-doesnt-dictate-destiny/) - Well Folks, it's Monday and I have made an Executive Decision at LFH Headquarters. I no longer will have Motivational Mondays but instead Mind Set Mondays. I will elaborate more on this in next week's episode. In my practise I find when I help clients get in the right mind set, there is an invisible
- [LFH Motivational Mondays | 2 Concepts](https://lean-fit-healthy.com/lfh-motivational-mondays-2-concepts/) - What's Up Yallz! It's Monday and time to GET in some LFH Principles. Today's Episode is all about revisiting the WHYs of Fitness and approaching your fitness goals a little differently. Watch the video below and you'll know exactly what I mean. httpvh://www.youtube.com/watch?v=-__cd4ZfQdY There you have it folks, the WHYs' of FITNESS are the intrinsic
- [LFH Motivational Monday's | 3 Principles for 4th Quarter Fitness](https://lean-fit-healthy.com/lfh-motivational-mondays-3-principles-for-4th-quarter-fitness/) - It's Monday and at LFH HQ I have decided to officially LAUNCH, Motivational Mondays. Every Monday I will drop some LFH principles to get you in the right frame for mind for the week. Watch the debut episode and let me know what you think. httpvh://www.youtube.com/watch?v=WxfEXrVgkk0 That's it folks, just a quick video to remind
- [LFH Charity Initiative - Major Ballachey's IPAD Project!](https://lean-fit-healthy.com/lfh-charity-initiative-major-ballacheys-ipad-project/) - It's October folk's and it's time to unveil the next charity that I will support and help raise funds for the month. But first, let's recap about September's Charity. I want to thank all those who helped Mark Sheldrake raise $500 for Autism! Mark is participating in the Scotia Bank Toronto Waterfront Marathon this Sunday
- [LFH Charity Initiative - Let's Make This Happen!](https://lean-fit-healthy.com/lfh-charity-initiative-lets-make-this-happen/) - I am so PUMPED and AMPED for this EPISODE! It's time to give back Yalls and NOW is the TIME. I have been so blessed and fortunate in my life to have amazing family, friends, and clients. I love my community of Brantford and I have decided to start giving back. Check out the video
- [LFH Post Thanksgiving Game Plan - WIN THE DAY!](https://lean-fit-healthy.com/lfh-post-thanksgiving-game-plan-win-the-day/) - 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,
- [LFH Time Trialed Workout - Get it in Ya!](https://lean-fit-healthy.com/lfh-time-trialed-workout/) - Well Well Well Folks, we are officially in 4th Quarter Fitness Mode! In a few weeks Thanksgiving will be here and the next thing you know it's Christmas time. Now is an critical time to get back into in a fitness routine if you fell off along with ending 2K12 on the right note. That
- [LFH Follow Along Workout 4 - Time to Make it Happen](https://lean-fit-healthy.com/lfh-follow-along-workout-4-time-to-make-it-happen/) - 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! httpvh://www.youtube.com/watch?v=V8-aZizvmjw
- [LFH Workout Part TRIO - Entering BEAST Mode!](https://lean-fit-healthy.com/lfh-workout-part-trio-entering-beast-mode/) - What's up my LFH Peeps! Hopefully by now you got the chance to try Part 1 and Part 2. If not make sure you hit the links and GET ER DONE! So Today's episode I share with you a fantastic lower body and shoulder workout. Make sure you click the link below because you will
- [LFH Workout Part DUO - Time to Make it Happen YALLZ!](https://lean-fit-healthy.com/lfh-workout-part-duo-time-to-make-it-happen-yallz/) - What's Cracka Lacking, By the time my Dudes and Dudettes get this post it will be post Long Weekend (for my Canadian viewers). More than likely most of yalls enjoyed your weekend filled with BBQ, drinks, entertainment, etc. I always emphasis utilizing the week after a long weekend as a time to get your workouts
- [Lean-Fit-Healthy Follow Along Workouts! - Get ER DONE!](https://lean-fit-healthy.com/lean-fit-healthy-follow-along-workouts-get-er-done/) - What Up My Dudes and Dudettes, This post is an exciting one for me as I am officially LAUNCHING Lean-Fit-Healthy (LFH) follow along workouts. So watch the video below, grab your kicks, grab a towel, and GET ER DONE! It's as simple as that. It's like having a personal trainer with you and best part
- [Lean-Fit-Healthy Foundation - Brick By Brick](https://lean-fit-healthy.com/lean-fit-healthy-foundation-brick-by-brick/) - What Up, What Up, What Up My Peeps, Stealing a line from one of my favourite motivational coaches Eric Thomas - THANK GOD IT'S MONDAY!!! Let's get right into, this post is a gem. Laying down your Lean-Fit-Healthy Foundation is one of the pillars of my coaching program. I truly believe that building the proper
- [Beat the HEAT @ Williams - GREEN MACHINE SMOOTHIE!](https://lean-fit-healthy.com/beat-the-heat-williams-green-machine-smoothie/) - With the summer weather in FULL effect I take it indoors for today's episode. Since I spend the majority of my afternoons at a coffee shop blogging and responding to emails, Williams was a perfect fit. It was my lucky day as they have recently launched a new smoothie line. Check out today's video to
- [Amazing Protein Bar Recipe | You Gotsa Try Em!](https://lean-fit-healthy.com/amazing-protein-bar-recipe-you-gotsa-try-em/) - What's Shaken Yalls, It's recipe time and rather than taping at my Kitchen we take the show on the road! My Superstar client Sarah shares a dynamite protein bar recipe that you don't want to miss out on. This recipe is simple, straight to the point, uses minimal ingredients and most importantly taste GRREAAT! httpvh://www.youtube.com/watch?v=qktKmXWpygs
- [Lean-Fit-Healthy Philosophy | Make the REST of your Life, the BEST of your LIFE](https://lean-fit-healthy.com/lean-fit-healthy-philosophy-make-the-rest-of-your-life-the-best-of-your-life/) - 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
- [Lean+Fit+Healthy Approved Burgers| Summer BBQ TIP](https://lean-fit-healthy.com/leanfithealthy-burgers-summer-bbq-tip/) - Yo Dudes, Now that the first long weekend is behind us it's important to learn a few tricks of the trade that go a long way over time in terms of getting Lean+Fit+Healthy. Like most of you there is nothing that I enjoy more than hanging with great friends and family, sparking up the Q,
- [Lean-Fit-Healthy Cheat Day Principle](https://lean-fit-healthy.com/lean-fit-healthy-cheat-day-principle/) - Summer is almost in Full Effect Yalls! With the first long weekend ahead us unofficially kicking off the Summer of AWESOMENESS 2K12 I thought it would be fitting to discuss cheat days. Every trainer, dietician, health professional has their own take on this topic. Some are extreme (no cheat days) some are flexible (1-2 cheat
- [3 Steps to Getting Lean-Fit-Healthy](https://lean-fit-healthy.com/steps-lean-fit-healthy/) - What up What up What up Yalls, Today I will get right to the point. At certain times in our lives we want to make changes. The Spring offers a great opportunity for change especially as we head into Summer. Whatever task you undertake, no matter what the goal is, 3 things must occur. Watch
- [Caffeine, It's a Helluva Drug | Cleaning up a Bad Habit](https://lean-fit-healthy.com/caffeine-its-a-helluva-drug-trying-to-clean-up-a-bad-habit/) - What's Shaken Folks, the topic of today's blog is Caffeine and my bad coffee Habit. It's time to check myself before I wreck myself and address my coffee intake. Find out how I am trying to transition and reduce my coffee/caffeine intake. Make sure you watch the entire video to find out about some cool
- [SNAP Fitness Gym - Great Concept](https://lean-fit-healthy.com/snap-fitness-gym-great-concept/) - 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
- [Lean-Fit-Healthy Approved BLT | Get it in YA!](https://lean-fit-healthy.com/lean-fit-healthy-approved-blt-get-it-in-ya/) - 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! httpvh://www.youtube.com/watch?v=E7U9sa69uAY&list=UUJQbG0Q6wdHql4gOeuZlnuQ&index=1&feature=plcp There you have
- [Post Easter Food Hangover - Nutrition Tip of the Week](https://lean-fit-healthy.com/post-easter-food-hangover-nutrition-tip-of-the-week/) - What's the Good Word Birds, Hope everyone enjoyed their long Easter weekend; I am sure most are feeling a Food Hangover of sorts. I am just recovering from a bad case of the 'Meat Sweats'. As a fitness coach I understand that certain times of the year bring along opportunities for large feedings and overeating.
- [Dogfight Finisher Circuit](https://lean-fit-healthy.com/dogfight-finisher-circuit-buildmourramuscle-com/) - It is on like Donkey Kong Folks, Enough of my Jibber Jabber, it's time to get right Atter. The last few weeks I have been on the educational and coaching aspect, which is important. However today it's Exercise time and I unveil my latest finisher circuit that I have been trying out with my clients.
- [Thermic Effect of Activity](https://lean-fit-healthy.com/thermic-effect-of-activity/) - Whats up Yallz, Hope all is good in your hood. Its time to wrap up this fantastic series about Metabolism. I have been getting lots of great feeback via email from newsletter subscribers. If have not watched Part 1 and/or Part 2, make sure you go back and watch them before moving on to this post so
- [Thermic Effect  of food and Meal Frequency](https://lean-fit-healthy.com/thermic-effect-of-food-and-mealfrequency/) - Whats Crackin Folks, Today's post is Part Duo on the topic of Metabolism. We build on what we learned last week about Metabolic Rate and today investigate 'The Thermic Effect of Food', basically the cost energy cost of digesting food. If you read my last post (where I dropped some knowledge BOMBS!) you should have
- [Metabolism and Metabolic Rate Defined](https://lean-fit-healthy.com/metabolism-and-metabolic-rate-defined/) - Whats Shakin Folks, Today's post is all about a term that gets thrown around in the fitness industry. To be quite honest, I don't think most fitness experts understand this term properly and spread the wrong message when talking to their clients about it. You're gonna want to make sure you watch this video and
- [Dynamic Warm Up and Stretches for Golf ](https://lean-fit-healthy.com/dynamic-warmup-and-stretches-for-golf/) - Whats Going Down in China Town, If you have been following my blog you're probably starting to get that I LOVE GOLF! But here's something that you might not know about me. I am a weekly contributor to my local TV station as a Fitness and Health Specialist. I am very proud of my work
- [Unique Core Exercise and Fitness Tip](https://lean-fit-healthy.com/unique-core-exercise-and-fitness-tip/) - Coming at Ya with another Gym Episode! This time I am hooking you up with some great core exercises that I guarantee you have never done before. These exercises will ROCK your CORE so make sure you have perfect technique. In addition I am going to give you some insight on the 'Killer Lean-Fit-Healthy Mindset'
- [Blood Pressure, Get Yours Checked, DO it NOW!](https://lean-fit-healthy.com/blood-pressure-get-yours-checked-do-it-now/) - What a Dynamite weekend! The weather in my neck of the woods was fantabolous and I hope it is a sign of what's to come. Today's post is all about finding out how healthy Yalls are. Remember I don't call it Lean-Fit-Healthy for nothing. Check out the video below to find out why you should
- [Sustainability of your Workouts and Meal Plan?](https://lean-fit-healthy.com/sustainability-of-your-workouts-and-meal-plan/) - What's Going on Yalls, Its been a while since my last post, its been a crazy busy summer on my end. I hope you guys are having a ROCKIN summer too! I Just got back from a fantabolous family Utah Trip. If you love the outdoors, you gotta check out Utah. Anyhow, when I got
- [Muscle Ups | Setting a Fitness Goal](https://lean-fit-healthy.com/muscle-ups/) - What's Happening Dudes! Back for another episode and this time the theme is Fitness Goals. This post is all about setting fitness goals aside from your typical 'Lose weight, Lose inches, etc'. Its about pursuing a fitness challenge, difficult exercise, competition, etc. Which brings me to discuss the ever so challenging Muscle Up. I have
- [Lean-Fit-Healthy Boot Camp Success Story | Great Fat Loss Tips](https://lean-fit-healthy.com/lean-fit-healthy-boot-camp-testimonials/) - What's Shakin Yalls, Hope all is good in Da hood. This post is all about showcasing one of the many Lean-Fit-Healthy Success Stories. This time it's one of my boot camp participants, Scott, who is on a mission. Scott is truly an inspiration and his results have been remarkable! In the video below he will
- [Secret to Fat Loss - Keys to Success](https://lean-fit-healthy.com/secret-to-fat-loss-keys-to-success/) - So Check this out Yalls, For the past 10 years, I have been helping hundreds of clients get Lean-Fit-Healthy. As a Kinesiologist and a Fat Loss Coach, I keep track of the success of my clients as it builds my credibility and demonstrates that I have a proven track record (make sure to check out
- [The Whys' of fitness](https://lean-fit-healthy.com/the-whys-of-fitness/) - What's up my Dudes and Dudettes, It's been quite some time since I updated my blog. I've definately missed blogging and sending my peeps Health and Fitness tips on a regular basis. What better time then the present to get rolling again. Today I have a gem post for yalls. It's a topic that is
- [Biking and the Ride for Heart | Support a Great Cause](https://lean-fit-healthy.com/biking-and-the-ride-for-heart-buildmourramuscle-com/) - 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
- [How to measure Success, the Lean-Fit-Healthy Way!](https://lean-fit-healthy.com/how-to-measure-success-the-lean-fit-healthy-way/) - 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
- [Walnuts, Start Eating them, they're Dynamite!](https://lean-fit-healthy.com/walnuts-start-eating-them-theyre-dynamite/) - Coming At Ya from my car for another great snack episode! Proper snacks when you are on the run are the keys to success in being Lean-Fit-Healthy. Although preparation is key, you have to arm yourself with strategies when you forget to pack snacks or in my case 'Starvin Marvin'. Check out the post below
- [Oatmeal Pancakes| Lean-Fit-Healthy Breakfast Option](https://lean-fit-healthy.com/oatmeal-pancakes-lean-fit-healthy-breakfast-option/) - Comin at Ya with another Lean-Fit-Healthy Cooking Series, Starting your day off right begins with a good Breakfast. My super awesome clients understand this and part of the Lean-Fit-Healthy program is coming up with quick, delicious, and nutritious breakfast options. In this post I share a dynamite Pancake recipe that will take less than 10
- [4 Week Transformation Client Feature - 16 lbs and 4 inches lost ](https://lean-fit-healthy.com/4-week-transformation-client-feature-16-lbs-and-4-inches-lost/) - I am so amped about this post! I get to showcase one of my top clients. You see every day I have the pleasure of working with awesome clients and help them get Lean-Fit-Healthy. They come from all walks of life and my role is to come up with the right strategies and Kick Butt
- [Fat Blasting Home Exercise Workout: Volume 2 - Basement Series](https://lean-fit-healthy.com/fat-blasting-home-exercise-workout-volume-2-basement-series/) - I am back with Part Duo of my Fat Blasting Basement Workout Series. I pick it up a notch and add in some challenging movements. If you have any shoulder or lower back issues make sure you modify the movements. Perfect form is essential during these advanced moves. You can also substitute Dumbbells or Kettlebells
- [Lean-Fit-Healthy Egg McMuffin-Mourra Style](https://lean-fit-healthy.com/lean-fit-healthy-egg-mcmuffin-mourra-style/) - Starting the day off right with the proper breakfast sets the tone for the day and plays an integral role in the Lean-Fit-Healthy Lifestyle. Rather than go for the cereal that is loaded with sugar, in the video below I opt for the Egg McMuffin - Mourra Style. Try it out and let me know
- [Insiders Secrets to Being Lean-Fit-Healthy: Unplugging from your Blackberry or IPhone](https://lean-fit-healthy.com/insiders-secrets-to-being-lean-fit-healthy-unplugging-from-your-blackberry-or-iphone/) - Whats going on Yalls, Ron Mourra is back on the GRID! Sorry for the delay in the post, I had a small glitch in my Blackberry which severely disrupted my day to day activity (mostly my fault because I rely on it so much). Its funny when I talked to the Telus representative I was
- [Chin Ups and Pull Ups: Get them in Ya!](https://lean-fit-healthy.com/chin-ups-and-pull-ups-get-them-in-ya/) - In today's post I will show Yalls 2 great exercises that you need to get into your routine. Chin Ups and Pull Ups are fantastic exercises for the upper body and core. The next time you go to the gym I want you to look around and observe the exercises people perform. I will bet
- [Lean-Fit-Healthy Strategies when attending a Wedding](https://lean-fit-healthy.com/lean-fit-healthy-strategies-when-attending-a-wedding/) - Whats going down in China Town, On the weekend I attended an amazing wedding for two great friends Jeff and Saheera Bethune. It was a unique wedding filled with many memorable moments and the food was delicious. Like many of you, my goal is to stay Lean-Fit-Healthy while living a normal life. I don't want
- [Mourra Underground Series: Tractor Tire Circuit](https://lean-fit-healthy.com/mourra-underground-series-tractor-tire-circuit/) - Dropping some Underground Bombs Yalls, I am so amped to bring you guys this Vblog from the Mourra Underground. I love this time of year as the seasons change, it also marks the beginning of some outdoor activity, golf being amongst them of course (If you don't know by now, you will soon find out
- [Dropping Some Starbucks Calorie Bombs](https://lean-fit-healthy.com/what-to-eat-at-starbucks/) - Let me paint you a picture. You are out of town whether for business or pleasure and are out of your element. You are not in full control of some of your breakfast choices, as the luxury of your own kitchen is not an option. Good breakfast choices in the above circumstances are the little
- [Eat Pizza and Get Lean-Fit-Healthy?](https://lean-fit-healthy.com/eat-pizza-and-get-lean-fit-healthy/) - This post is a gem, I filmed this episode a few weeks ago and now is the time to unveil it. Okay, are you guys ready for this? You can eat Pizza and stay lean-fit-healthy. Repeat after me, 'I can eat Pizza and Stay Lean-Fit-Healthy'. The idea of eliminating all the foods you enjoy in
- [Driving for Show, Tips on Bombing it off the Tee: Golf Series Part 1](https://lean-fit-healthy.com/driving-for-show-tips-on-bombing-it-off-the-tee-golf-series-part-1/) - Spring is Officially Sprung and for all you avid golfers out there, you know what that means. It’s time to bring out the sticks and brush up your swing, another golf season is upon us. I decided to have a special guest for this blog and it’s only fitting to bring on a Bruce Rogerson,
- [Fat Blasting Program Revisited ](https://lean-fit-healthy.com/fat-blasting-program-revisted/) - Back in October of 2009 when I started Video Blogging I posted a Killer Fat Blasting Circuit program that helped me drop fat with minimal equipment. I wasn't restricted to a gym and could literally exercise anywhere; in my basement, at the park, etc. In your quest for fat loss and being Lean-Fit-Healthy you should
- [Insider Secrets to a Beach Body | What to eat at the Mall?](https://lean-fit-healthy.com/insider-secrets-to-a-beach-body-what-to-eat-at-the-mall/) - Coming at Ya on the run between clients. I was just at the mall getting some things and I was in a hurry. I started to get hungry and I didn't want to give into the food court. Has this ever happened to you? In this video I show you a great snack that you
- [Post Workout Nutrition? What do I eat?](https://lean-fit-healthy.com/post-workout-nutrition-what-do-i-eat/) - Coming at Ya from the Underground! In Part Duo of the Mourra Underground Series its all about post workout nutrition. For all you 'Weekend Warriors' and athletes out there, lend me your ears. My main man when it comes to nutrition is Kyle Byron (KB) and in this episode he gives you some awesome information
- [Working Out, Outside, Brilliant!: Bench Circuit](https://lean-fit-healthy.com/working-out-outside-brilliant-bench-circuit/) - Taking the show on the road and filming a circuit in the great outdoors. The weather has been beautiful in Southwestern Ontario and those in the area might of noticed that people have been in a better mood. I think its from the good old Sunshine! The sun does the body a lot of good
- [Insider Secrets to a Beach Body | Eating on the run, where do I eat?](https://lean-fit-healthy.com/insider-secrets-to-a-beach-body-eating-on-the-run-where-do-i-eat/) - Coming at ya from my car with my first episode of Insider Secrets to a Beach Body. When you are out and about and need a great breakfast to start your day, did you know that subway offers some healthy options. In this video I give you some tips on what to get and in
- [Berry Good Breakfast Shake](https://lean-fit-healthy.com/berry-good-breakfast-shake/) - What's going down yalls. So has this ever happenned to you? You wake up late and feel rushed; you have so much to do and so little time before you go to work. Skipping breakfast and eating on the run at Tim Horton's seems like your own solution. Well, Guess again! See I am all
- [Berry Berry Good Egg Breakfast](https://lean-fit-healthy.com/berry-berry-good-egg-breakfast/) - I'm back with another episode of 'At my Kitchen' where this time give you some ideas for some quick and nutritious breakfasts. I'm sure you know by now how important breakfast is, so I won't get into the boring science of it. I always like to teach you 'Brass Tacks' nutrition and show you recipes
- [Mourra Underground Series: Protect the House Drill](https://lean-fit-healthy.com/mourra-underground-series-protect-the-house-drill/) - Whats up Yalls, just had a Killer Workout at my Underground Gym and I decided to start a new series. I want to show you a glimpse of my world and what I do day to day with my athletes and one on one Clients. During the 'Mourra Underground Series' I will show you guys
- [Fat Loss Home Exercise Workout: Volume 1 - Basement Series](https://lean-fit-healthy.com/fat-loss-home-exercise-workout-program-volume-1-basement-series/) - Yo Yo, So I was planning a Kick Butt Insanely Hard Workout at the gym. I arrive at the gym only to find out it's closed because its the weekend and it closes early. I didn't give up the fight and went back home determined to do a Basement workout with minimal exercise. Here is
- [Common Sense Nutrition: Episode 2 - The Late Night Snack](https://lean-fit-healthy.com/common-sense-nutrition-episode-2-the-late-night-snack/) - Yo Yo Yo, so let me drop a CSN (common sense nutrition tip) tip on ya. But first allow me to paint you a picture. Its the weekend and you are out on the town. You start to get hungry and wonder 'What do I eat'? You know I am all about great strategies and
- [Fat Blasting Med Ball Circuit Part 1:    Get it in Ya!](https://lean-fit-healthy.com/fat-blasting-med-ball-circuit-part-1-get-it-in-ya/) - Whats Happening Yalls, this medicine ball inspired workout will keep your heart rate up and cause you to go into oxygen debt which is key to Fat loss. Try this circuit for 2-4 Sets with 10-15 reps for each exercise and drop me a line to let me know how the workout went. For those
- [Fat Blasting Med Ball Circuit Part 2: Do it Now!](https://lean-fit-healthy.com/fat-blasting-med-ball-circuit-part-2-do-it-now/) - Hopefully by now you had a chance to try out my first Fat Blasting Med Ball Circuit. Now I give you Part 2, where we pick it up a notch. New exercise, different movements, new rules. Variety is the 'Spice of Life' and exercise is no different. Shocking the muscles differently, changing up routines is
- [Dropping Some Movie Theater Bombs](https://lean-fit-healthy.com/dropping-some-movie-theater-bombs/) - Boomshakalaka! Not sure what that means, but I once heard Shaq say it, so I thought it would be fitting for this post. Going to the Movie Theater is next on my 'Calorie Bomb' mission to expose high caloric, low nutrient density food. Its amazing how many calories are in some food we eat mindlessly.
- [Fat Loss By Inches: Coach Mourra](https://lean-fit-healthy.com/fat-loss-by-inches-coach-mourra/) - Super Bowl Sunday is coming up Yalls and Coach Mourra wants you to come up with a Strategy and Game Plan. With this Al Pacino Inspired Post, I give you Fat Loss By Inches (If anyone has watched the movie 'Any given Sunday', this will make sense). I truly believe Fat Loss is a game
- [Common Sense Nutrition: Episode 1](https://lean-fit-healthy.com/common-sense-nutrition-episode-1/) - The Lean-Fit-Healthy Lifestyle is all about balance and moderation. While it is essential to be accountable to ourselves, every once in a while it is important to 'Eat, Drink, and Be Merry'. I have several strategies that I use year around which always me to cheat once in a while and over indulge without gaining
- [Fat Blasting Workout Video](https://lean-fit-healthy.com/fat-blasting-workout-video/) - Its on like Donkey Kong! Dudes, last week I put together a great fat blasting workout to help you keep off the pounds before Christmas. Some of you have asked if I could put together a short video demonstratiing the exercises. Ask and you shall receive. Enjoy! Make a commitment and make this year the
- [Humour me with some Hummus](https://lean-fit-healthy.com/humour-me-with-some-hummus/) - What's Shakin Yalls, I am so sorry for the delay with the hummus recipe. I actually had it filmed last week and was planning to post it but had trouble with editing. Then my birthday came around and turning the Dirty 30 and celebrating side tracked me. Nonetheless I guarantee this recipe is worth the
- [Insider Secret #3: Cheat Meal](https://lean-fit-healthy.com/insider-secret-3-cheat-meal/) - Ho Ho Ho Merry Christmas and Happy Festivus! I hope everyone had an AMAZING Christmas! I sure had a blast spending time with my familia! This year I was Santa Claus for my family Christmas gathering and had the pleasure of handing out gifts to all the little ones. Check me out in action. Moving
- [Fat Blasting Home Exercise Circuit](https://lean-fit-healthy.com/fat-blasting-home-exercise-circuit/) - Yo Guys so check this out, there will be times where you have all the intentions of going to the gym, but something comes up and you have to improvise. Case in point, today I was planning to go to the gym and do one of my infamous Mourra Muscle Dogfight 2K10 Workout (to be
- [Tantalizing Your Taste Buds - Tabouli Recipe](https://lean-fit-healthy.com/tantalizing-your-taste-buds-tabouli-recipe/) - Comin Atcha from my Kitchen! Whats up Yalls, are you ready for your taste buds to be tantalized? Are you ready for your palate to be blown? The latest edition to my 'Cooking Series' is a Mediterranean delight, Tabouli. Prepared with only fresh ingredients, Tabouli is loaded with antioxidants and allow you to get in
- [Ron's Chili for Chili Lovers](https://lean-fit-healthy.com/rons-chili-for-chili-lovers/) - I love Chili.... Chili, Chili, Chili Did you know that Chili can be a healthy and hearty meal if prepared right. Chili is a staple in my 'Mourra Muscle' meal plans especially during the winter month as it tends to be a nice comfort food. There's nothing better than eating a 'MANLY' bowl of Chili
- [Dropping Some Calorie Bombs to Start 2K10!](https://lean-fit-healthy.com/dropping-some-calories-to-start-2k10/) - What's Sup Yalls, Happy New Year and all the Best in 2K10! Coming at Ya from my car on my way home from Bro's house where we had a great New Years Family Party. Was hungry so I dropped by the local Wendys and got some Chili because you guys know how much I love
- [Insider Secret #2: Exercise a Little Self Control](https://lean-fit-healthy.com/insider-secret-2-exercise-a-little-self-control/) - Coming At Ya from my first Christmas Party which was the BOMB! Good food, good conversation, good company, I LOVE the HOLIDAYS! Although it is a time where we EAT, DRINK, and BE MERRY, it is also important to exercise a little self control and reduce mindless eating. Start with using a smaller plate while
- [Insider Secrets to Staying Lean-Fit-Healthy over Holidays!](https://lean-fit-healthy.com/250/) - Lets be honest, the Fitness Industry doesn't care if you stay Lean-Fit-Healthy over the Holidays in fact I think they would rather you get off track and gain weight. Why You Ask? SImple so you can go running to the gym on January and try to lose all that weight that your gained. Well I
- [Insider Secret Numero Uno: Eat Before Christmas Party](https://lean-fit-healthy.com/insider-secret-numero-uno-eat-before-christmas-party/) - YO YO YO, this video was filmed right before my first Christmas Party over the weekend. With Christmas around the corner it is a festive season where we all Eat, Drink, and be Merry. But it doesn't have to mean we have to gain weight and bloated over holidays. Since I care about yalls and
- [Posture Exercises - Hip Flexors](https://lean-fit-healthy.com/posture-exercises-hip-flexors/) - In the second series on Posture, I focus on the lower extremity and more specifically tight hip flexors. Tight hip flexors can have implication at the back which may cause pain and discomfort as well hinder performance. Tight hip flexors along with other imbalances at the hip may lead to an anterior tilt of the
- [FIRST VIDEO POST](https://lean-fit-healthy.com/first-video-post/) - httpvh://www.youtube.com/watch?v=_HJjj2oz61A
- [Sample Fat Blasting Circuit ](https://lean-fit-healthy.com/sample-fat-blasting-circuit/) - Here is a quick 20 minute Circuit training session that is great for fat loss. Make sure you warm up for at least 10 minutes on the bike or treadmill. 1.) Pushups (w/bench) 2.) Jumping Jacks 3.) Dips (w/bench) 4.) Prisoner Squats 5.) Mountain Climbers 6.) Step Ups Perform 5-10 reps of each exercises and
- [Posture Exercises - Low Back](https://lean-fit-healthy.com/posture-exercises-low-back/) - The posture series are a hit. In this episode we expand on the lower extremity and combat low back pain. In conjunction with stretching tight hip flexors it is important to stretch the low back muscle as well as work on your core. These 4 exercise will help your back feel great and improve performance.
- [Posture Exercises - Shoulders](https://lean-fit-healthy.com/posture-exercises-shoulders/) - Part of my Lean-Fit-Healthy Program is proper posture and body alignment. When you body is in neutral position, you put less stress on your joints, ligaments, and tendons among other things. Proper posture can help you breathe better and will help you perform better as well as reduce the likelihood in inuries. In this video
- [Cardio for Fat Loss - The Mourra Muscle Way.................](https://lean-fit-healthy.com/cardio-for-fat-loss-the-mourra-muscle-way/) - Cardiovascular Activity AKA Cardio has been a hot topic of debate lately. Slow Steady State vs High Intensity Interval Training. Which is better and why? I hate CARDIO! I repeat, I hate CARDIO, the slow boring kind and am a huge proponent of HIIT. Let's just say if you are on a Treadmill and watching
- [Pantry Raid!](https://lean-fit-healthy.com/pantry-raid/) - Whenever I sign up a new client or visit some friends or family I have a tendency to raid their Pantry. Guilty as charged, I am a Pantry Raider. I just find it interesting the type of foods people have in their pantries. Those who live a lean-fit-healthy life have some common food products in
- [My 4 Week Transformation](https://lean-fit-healthy.com/my-4-week-transformation/) - Hey Yalls some of you may not have been aware that the 4 Week Fitness Coaching Program came from an idea I had back in few months ago. I was at a stage in my life where I was super busy with my business and other commitments. My diet started to slip and my typical
- [Ali G Wants You to Get in Shape! Respect!](https://lean-fit-healthy.com/ali-g-wants-you-to-get-in-shape-respect/) - Booyakasha! I hope you guys enjoyed your Halloween Weekend. Hopefully you handed out more candy than you consumed. Every year I go out with my buddies from University and this year I dressed up as the one and only Ali G. For those not familiar with Ali G, its another of Sasha Baron Cohen's characters.
- [MY FIRST POST!](https://lean-fit-healthy.com/hello-world/) - Hiya Folks, this is my first of many posts. I just wanted to thank you all for visiting my website and I hope you come back regularly for all your fitness and health information. I have been helping people get in the best shape of their lives for the last 10 years. Over the last

## Pages

- [Balance Your Exercise Routine and 7 Day Mindset Challenge](https://lean-fit-healthy.com/balance-your-exercise-routine-and-7-day-mindset-challenge-2/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Get Access to the Balance Your Exercise Routine and 7 Day Mindset Video Challenge Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Enter your name and email below for for free video and 7 day challenge. Will
- [Pork and Apple Skewers..... YUMMY!](https://lean-fit-healthy.com/pork-and-apple-skewers-yummy/) - Pork & Apple Skewers Ingredients: ➡️1 ½ Lb. boneless pork loin, cut into 1-to2 -inch cubes; ➡️1 green apple cut into 1-inch cubes, (skin on); ➡️1 large red onion, cut into 1-inch cubes; ➡️The juice from 1 medium sized orange; ➡️2 tbsp. extra-virgin olive oil; ➡️1/3 cup balsamic vinegar; ➡️4 garlic cloves, smashed; ➡️¼
- [Nutrition and Fitness for busy professionals](https://lean-fit-healthy.com/nutrition-and-fitness-for-busy-professionals/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="center" font_style="bold" top_padding="20" bottom_padding="20"]YOUR NUTRITION AND FITNESS FOR BUSY PROFESSIONALS PAK IS ON IT’S WAY! CHECK YOUR INBOX AND JUNK INBOX SHORTLY.[/text_block] [text_block style="style_1.png" align="center" font_style="bold" top_padding="20" bottom_padding="20"]YOUR NUTRITION AND FITNESS FOR BUSY PROFESSIONALS PAK IS ON IT’S WAY! CHECK YOUR INBOX AND JUNK
- [Nutrition and Fitness for busy professionals](https://lean-fit-healthy.com/nutrition-and-fitness-for-busy-professionals-2/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Download Your "Nutrition and Fitness for Busy Professionals" Infographic Here! Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Please enter your first
- [About](https://lean-fit-healthy.com/about/) - Hi I'm Ron Mourra, creator of the LEAN-FIT-HEALTHY Program. I have been always promoting an active healthy lifestyle and teach all my clients to find the right exercise program that matches their lifestyle and that is age appropriate. I put the FUN back into FITNESS and teach clients to it embrace their body and health.
- [Kitchen Rescue Pak Thank You](https://lean-fit-healthy.com/kitchen-rescue-pak-thank-you/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="center" font_style="bold" top_padding="20" bottom_padding="20"]YOUR KITCHEN RESCUE PAK IS ON ITS WAY! CHECK YOUR INBOX SHORTLY. PLEASE CHECK YOUR JUNK MAIL AS WELL.[/text_block] [text_block style="style_1.png" align="center" font_style="bold" top_padding="20" bottom_padding="20"]YOUR KITCHEN RESCUE PAK IS ON ITS WAY! CHECK YOUR INBOX SHORTLY. PLEASE CHECK YOUR JUNK MAIL
- [Kitchen Rescue Pak](https://lean-fit-healthy.com/kitchen-rescue-pak/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Download your Kitchen Rescue Pak here! Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Enter your name and email below for
- [Group Personal Training Sessions](https://lean-fit-healthy.com/group-personal-training-session/) - Group Personal is the newest program we are offering at Fundamental Fitness Conditioning. Work with a personal trainer for a lower cost in a small group setting. Workouts are unique, effective, and 30 minutes in length. Spring Schedule Monday and Wednesday: 6:00 am – 6:30 am, 7:30 am - 8:00 am Tuesday and Thursday: 6:00
- [Testimonials](https://lean-fit-healthy.com/testimonials/) - Hani I've lost 20 lbs in 1.5 months thanks to Ron. I don't have much time to workout at the gym with a personal trainer (I work out at lunch) so I really value and learn so much from our coaching calls. They really help me stay on track. Ron's teachings are so intuitive and
- [Insider Secrets to Staying Lean-Fit-Healthy over the Holidays!](https://lean-fit-healthy.com/insider-secret/) - Lets be honest, the Fitness Industry doesn't care if you stay Lean-Fit-Healthy over the Holidays in fact I think they would rather you get off track and gain weight. Why You Ask? SImple so you can go running to the gym on January and try to lose all that weight that your gained. Well I
- [Free Fitness Coaching Program Final Video](https://lean-fit-healthy.com/free-fitness-coaching-program-final-video/) - httpvh://www.youtube.com/watch?v=3evdwBOxRdg
- [Free Fitness Coaching Week 4: Its Time to Progress](https://lean-fit-healthy.com/free-fitness-coaching-week-4-its-time-to-progress/) - httpvh://www.youtube.com/watch?v=h_JII81YjjY
- [Free Fitness Coaching Program Week 3: Staying the Course ](https://lean-fit-healthy.com/free-fitness-coaching-program-week-3-stay-the-course/) - httpvh://www.youtube.com/watch?v=jr0BbM09tbY
- [Free Fitness Coaching Program Week 3: Staying the Course](https://lean-fit-healthy.com/free-fitness-coaching-program-week-3-staying-the-course/) - httpvh://www.youtube.com/watch?v=3g7lE9FxxPI
- [Phil's Kick Butt Workout](https://lean-fit-healthy.com/phils-kick-butt-workout/) - httpvh://www.youtube.com/watch?v=Edw_1iJiaww
- [Free Fitness Coaching Program Week 2: Building New Habits and Rituals](https://lean-fit-healthy.com/free-fitness-coaching-program-week-2-building-new-habits-and-rituals-2/) - httpvh://www.youtube.com/watch?v=W27Br35b4DM
- [Free Fitness Coaching Program Week 2: Building New Habits and Rituals](https://lean-fit-healthy.com/free-fitness-coaching-program-week-2-building-new-habits-and-rituals/) - httpvh://www.youtube.com/watch?v=kCoQzi9UJXc
- [FREE Fitness Coaching Program Week 1: Baseline Measurements](https://lean-fit-healthy.com/free-fitness-coaching-program-week-1-baseline-measurements-2/) - httpvh://www.youtube.com/watch?v=b6O45-xD0_c
- [FREE Fitness Coaching Program Week 1: Baseline Measurements](https://lean-fit-healthy.com/free-fitness-coaching-program-week-1-baseline-measurements/) - httpvh://www.youtube.com/watch?v=1xZfhIiWJk8
- [Media](https://lean-fit-healthy.com/media/) - Ron Mourra on Rogers Television Ron Mourra on CKPC Radio Interview No. 1 [audio:ckpc.mp3] Interview No. 2 [audio:ckpc2.mp3] Ron Mourra in the Brantford Expositor May 2009
- [Contact](https://lean-fit-healthy.com/contact/) - I'd love to hear from you. Â Please feel free to contact me by phone 519.865.0340 or by leaving a messsage below:

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