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Determine Never To Be Idle : )

"Determine never to be idle. No person will have occasion to complain of the want of time who never loses any." - Thomas Jefferson When I read this quote for the first time I thought of my dad, Ken Lake. To say he is never idle would be a huge understatement. He started a successful and profitable construction business in his early 20's, went to college in his early 30's (valedictorian), got a masters in his early 40's...

Home Workout!

BE AWESOME! Get this done over the weekend : ) Warm-up and cool down for 5-10 minutes each 400 Meter Run AMRAP 7 min 100 meter Shuffle 10 Box Jumps / Step-Ups 9 Arm Haulers 8 Squat Jumps 400 Meter Run Core ladder 15 to 12 Butterfly sit ups Frog crunch Mega flutter kicks 1/1 Swimmers Hollow rocks [one_second] <h3>Schedule your Free Training Session</h3> [gravityform id="2" title="false" description="true"] [/one_second] ...

Recipe for Grilled Veggies : )

Grilled Vegetables. This should be super easy and quite impressive. Just slice your favorite veggies. In the example given they used onions, peppers, asparagus, and zucchini. Ingredients: Vegetables of your choosing Olive Oil Garlic Cloves, peeled and lightly crushed sea salt and freshly ground black pepper Directions: Line a grill with foil or use a throw away tin. Brush with olive oil. In a bowl, place all of the veggies and garlic and enough olive oil to cover lightly when tossed. Season with salt and pepper and toss again. Place vegetables on grill, but keep onions to themselves.They will need more attention. When vegetables are lightly browned remove from the grill...

Home Workout – BE AWESOME!

Warm-up and cool down for 5-10 minutes each Tabata = 8 rounds of 20sec of work, 10 sec of rest Split squat (left vs. right) Jack knives (left vs. right) EMOM = Every Minute On The Minute 7 min 10 Reverse Crunches  10 Sea Turtles 10 Leg Raises  Tabata: Elevated 1-legged Hip Bridge (left vs. right) Ladder 33 22 11 Walking Lunges  Seated Arnold press  Row + kick back  [one_second] <h3>Schedule your Free Training Session</h3> [gravityform id="2" title="false" description="true"] [/one_second]...

Weekly Challenge: Say NO to Prepackaged Food.

Say NO to Prepackaged Food for the Entire Week! Easy and convenient? Sure. Loading your body with preservatives and other chemicals? Probably. Worth it? Nope. This is something we talk about all of the time! With a little preparation, you can have a LOT of healthier options at your fingertips. It’s scary to think of the amount of unhealthy ingredients that are found in these processed foods. Unfortunately, they’re usually laden with sodium, added sugars, preservatives, trans fat, and additives. Just check out this article if you need more convincing to “Just Eat Real Food”: https://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people So why attempt to fuel your body with that when there...

Prepare for Success: Back to School Tips

Prepare for Success: Back to School Tips Have you noticed? The days are getting a little shorter, store aisles are full of school supplies and you may have seen a school bus or two making practice runs in your neighborhood. All this can only mean one thing: it’s back to school time! Some of you are jumping for hope, others are weeping at the thought of having to pack lunches. However, I think most people, are not quite ready to say goodbye to the relaxing days of summer. Late nights and lightly-scheduled days are a welcome break after a year of early...

What To Eat

What To Eat Are You Eating Protein and Produce at Every Meal and Snack? I teach my fat loss clients to keep their nutrition plan simple and to focus on creating healthy, fat-burning meals based around whole food proteins and fresh produce. Protein provides a lasting source of energy so you stay satisfied, and when you are satisfied you are not eating mindless snacks. Plus, protein is essential for boosting your metabolism. Not only does it cause your body to burn more calories to digest, but protein is also the essential component of your muscles. Produce is simply your fruits and veggies, full of...