Posts Tagged ‘ Fat loss ’

3 LFH Tips for the 2nd Quarter of Fitness

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


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…


Ron Mourra

Kettlebell Series – Part 1: Bottoms Up Clean

Thursday, March 20, 2014 posted by admin 4:37 am

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 clip is proper technique for a Bottom’s Up. Check out the clip and we would love your feedback.

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There you have it folks, stay tuned for Part 2 next week. Make sure you head over to Jeff’s Facebook Page and give it a LIKE. He shares some great information and is a great resource.

Make it Happen!


LFH Principle | Don’t Count the Cost

Sunday, February 16, 2014 posted by admin 5:56 pm

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 take positive steps towards reaching your GOALS!

In addition throughout your journey you can NEVER COUNT THE COST. Check out the video as I elaborate on this topic.

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So keep in mind in order to ensure your success you need to have a plan. Within that plan you have to have a WHY (purpose) and a deadline (success is attracted to speed).

Focus on the process and never, ever COUNT the COST until the deadline. then you can evaluate, troubleshoot and move forward.


Ron Mourra

Dogfight Finisher Circuit

Sunday, April 1, 2012 posted by ronmourra 5:18 pm

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. If their reaction is any indication of how well this circuit is, Yalls are going to love this workout


Make sure you sign up for my newsletter below if you have yet to do so. Stay tuned for the next few weeks as big things are happening at Build Mourra Muscle HQ. The Lean-Fit-Healthy Revolution is taking the fitness industry by storm so you want to jump on board because summer is just around the corner!

For those in the Brantford area rumour has it that YOURS truly will be running some FREE Bootcamps for 2 Weeks and is looking for some participants! More details coming soon……

Make it Happen!

I am Ron Mourra and I approve this message


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Super Duper Almond Shake Recipe

Sunday, March 25, 2012 posted by ronmourra 5:49 pm

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 watch this video because implementing this shake could help you get on track to get Lean-Fit-Healthy.

There you have it folks. Try this great recipe out and let me know if you like it. Stay tuned for more Kitchen episodes as I am going to be providing you with some great recipes that are Lean-Fit-Healthy approved!

Make it Happen!

I am Ron Mourra and I approve this message


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Thermic Effect of food and Meal Frequency

Sunday, March 11, 2012 posted by ronmourra 5:35 am

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 a sound understanding about the terms Metabolism and Metabolic Rate. If you missed last week’s episode make sure you watch it now before you explore this post (Metabolism and Metabolic Rate)

In the last fews years in Nutrition and Fitness circles all around the World the idea of Stoking your metabolism by increasing you meal frequency has spread like the plaque. It goes a little something like this, think of your metabolism as a fire, the more fuel (pardon the pun) you put on the fire, the more you rev up your metabolism. Ergo, eat more meals in a day and turn your body into a fact burning machine. I have to admit I used to say some of those claims to my clients. It almost seemed like a Ubitious Nutrition and Fitness rule, that in order to build a lean and fit body you need to eat every 2 hours. Well folks the science is in, if you would like to find out if this is a fact or merely dietary and fitness dogma check out the video below.

There you have it folks, just remember that the Thermic Effect of food (TEF) plays a small role in your overall metabolism (10-15%). It’s the cost of doing business, digesting and assimilating food that is (~10-15% of Overall Calories Consumed). Don’t get hung up on the fact that you have to maximize the calories you burn from the TEF because you will always be fighting a losing battle. While it is true that Protein, Carbs, and Fat have a different thermic effect when we digest (its so small that its not worth getting bogged down by it. Also Meal Frequency does not increase metabolism. The TEF is proportional to the number of calories you eat vs. amount of meals. Said another way there is no TEF difference between 6 meals of 300 calories or 3 meal of 600 calories (In both cases ~ 180 calories burned due to TEF). Find out what meal frequency fits your life and go from there. Truth is some people do better eating every few hours while others 3-4 meals. Focus on what is important and that is your overall quality of calorie intake and calorie targets along with increasing daily activity. In a nutshell improve your nutrition and get ACTIVE folks! It is SIMPLE in principle, but very difficult to implement in our way of life.

Stay tuned for next week’s episode where I investigate the only part of your Metabolism that you have some control and what you should focus on. Daily Activity and Exercise and you will be surprised my views on certain fitness modalities.

Comments and Questions are always welcomed. Lets start a Lean-Fit-Healthy Community where we can proactively share our ideas, success, recipes, and aim for constant and continual improvement in our Health and Well Being. If you are on board drop me a comment below and say hello.

As stated in the video I used to perpetuate some of the myths that are currently being exposed by recent scientific studies. It’s not that we got it wrong in the past, sometimes we don’t have all the information laid out. I am always open minded with my approach to fitness and nutrition and I am willing to change my approach.

Make it Happen

Ron Mourra

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Metabolism and Metabolic Rate Defined

Thursday, March 8, 2012 posted by ronmourra 7:02 pm

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 read this post a few times till it sinks in. Let the knowledge BOMBS begin!

There you have it folks, so lets recap. Your Metabolism is defined as all the chemical processes that occur within the body to keep you alive (heart pumping blood, lungs, breathing, digestion, all chemical reactions,etc).

Metabolism = Metabolice Rate + Thermic Effect of Food + Activity. We just focused on Metabolic Rate portion for today and this rate is determined by your Lean Body Mass which is tied to your height. It’s pretty much fixed and you don’t have much control over it (Unless you can find a way to get taller and increase the size of your organs). The taller you are, the larger your Lean Body Mass and Metabolic Rate. This doesn’t mean that a taller person has a faster Metabolic Rate than a shorter person. But rather, the taller person needs more energy to sustain itself. Larger the surface area, the more energy required. Think of your metabolism as a RATE vs SPEED.

Next week we will look at the other portion of the above equation which you have some control over. This includes, Thermic Effect of Food and Thermic Effect of Activity.

Till then, Make it Happen!

Ron Mourra

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The Whys’ of fitness

Friday, March 2, 2012 posted by ronmourra 10:32 pm

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 often overlooked in my opinion when it comes to making a lifestyle change. If you really want to successful in reaching your fitness goals then you have to watch this video till the end. I have to admit this video is a bit on the long end and I do repeat the word ‘Why’ many, many times. But the message can have a huge impact for you immediately.

There you have it folks, some homework for you guys to do. In the end if you’re the type to always set a New Years fitness resolution every single year, then chances are you are approaching fitness the wrong way. No matter how good your intentions are and how prepared you are, if you don’t have the intrinsic drive to complete a task, then it won’t happen.

So to conclude this post I will leave you with a great line from an Ice Cube song, ‘Check yourself, before you wreck yourself’

Make a decision and commitment to getting in the best shape of your life,

Make it Happen and Make sure to sign up to my FREE Newsletter if you haven’t yet in order to get an email update every time a new post is made.


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Humour me with some Hummus

Saturday, January 30, 2010 posted by ronmourra 1:42 pm

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 wait. So tantalize your taste buds with this Mediterranean treat and have it as a snack with veggies or as a meal with some ground beef.

As we say in arabic ‘Sahtane’

Make it Happen!

I am Ron Mourra and I approve this message

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My 4 Week Transformation

Wednesday, November 11, 2009 posted by ronmourra 5:20 am

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 1 hour workouts where beginning to be a drag.  To be quite honest I let myself go, and I was very disappointed in myself (have you guys every felt that way).?  Below was a picture I took on October 10th, 2009.


Being a Personal Trainer and a Fat Loss Coach can be tough especially when you are out of shape and not practicing what you preach. The quote “Do as I say not as I do” came to mind.  So I took massive action and came up with a routine that would only would take 30 minutes 4 x per week but was innovative and unique that it maximized your results. I also developed a eating strategy and built good habits and rituals.

I held myself accountable by making a commitment to my clients (who inspired me by their own transformations) and also taking before and after pictures that would be posted on the web for everyone to see.

Yesterday marked the completion of my 4 Week Fitness Coaching Program and I feel amazing! I lost a total of 15 lbs but more importantly I built good habits and rituals that will last a lifetime. No longer do I have to count calories, measure foods, have a protein shake after every workout, etc. I eat real foods, lots of fruits, vegetables, lean meats, and occasionally have a slice of pizza and a beer or 2. Check out my final pic!


For those who have been following my blog, you guys had the opportunity to sign up for the Free Fitness Coaching Program. In this program I revealed all my secrets and armed you with real strategies that work in terms of being Lean-Fit-Healthy. From the feedback I have been getting it seems that you guys have had some amazing transformations. Congratulations on making a decision and committing to being in the best shape of your life.

Have a Great Week Everyone and Make it Happen!