Body Transformation Bootcamp – Kicks off March 31

Join Our Bootcamp And Learn a Whole New Way Of Thinking About Nutrition And Fitness.  Join Today!

  •  6 weeks of easy-to-follow menus 
  • Recipes that use real food to kick-start your transformation
  • 6 weeks of detailed workouts to turn you into a fat-burning machine
  • Your choice of Beginner, Intermediate or Advanced workouts
  • Weekly online coaching with your Go Fit Gals
  • Weekly exclusive podcasts with tips, tools and details on how to prep for each coming week
  • Invitation to our private Member’s Only Facebook page

Stop Wishing & Start Doing. Join Today

With our Body Transformation you will:

  • Shed inches and pounds
  • Tighten and tone all your trouble spots (ie. abs, arms, butt, thighs)
  • Look and feel fabulous 
  • Develop lean muscle tone
  • Learn new healthy habits – for life
  • Improve your overall health

…and these are only some of the amazing RESULTS that you will see while on our Body Transformation Bootcamp program.
We developed this Bootcamp with one goal in mind – to get YOU to your weight loss goal. Click here to join!

What Do You Get?

First off, the plan is completely customizable:

  • For only $130 you will receive any one of the 6-Week Shape Plans that you choose 
  • Nutrition: your choices are regular, gluten-free, pescetarian, lacto-ovo vegetarian or vegan
  • Fitness: Beginner, Intermediate or Advanced
  • BONUS: for this month only we will also give you our “Ultimate Home Workouts – 25 Bodyweight Workouts To Get You Fit”. In this plan you will 25 of our best bodyweight programs.  

Once you have decided which plan is best for you , head to our store and purchaseunder our “Body Transformation Bootcamp” section. 

Within minutes of purchasing you will receive 2 links with your ebooks. You have 24 hours to download and save onto your computer. 

Read your plans thoroughly and on March 31st we will begin the 6-Week Shape Up as a group.

How the Body Transformation Bootcamp works:

  • Purchase the program through our store
  • Your customized 6-Week Shape fitness and nutrition plan will be emailed to you after point of purchase
  • After that you will be immediately enrolled as a GFG member (for 1 year), and you will begin receiving our special Wednesday emails that we only send out to our members
  • On March  29th you will receive an email from us prepping you for your Monday, March 31st start.
  • In this email you will receive your first podcast explaining the first week in detail, as well as giving you amazing tips, tools and planning shortcuts to help make your first week rock!
  • Every Wednesday you will receive an email from us with tips and tools to help educate you
  • Every Saturday (for the duration of the plan) a new podcast will be emailed to you with all of the advice and guidance that you will need for the week ahead
  • Throughout each week (while on the plan) you will receive random check-ins from both Risse and PJ. These emails are to help keep you on track, to see how you are doing with the plan and whether you have any questions or anything that needs to be tweaked on the plan
  • You also have direct access to Risse and PJ everyday while on the plan – have a question? Need some motivation? Drop us an email and we will talk you through it.
  • But that’s not all. We have a whole community on social media to support you as well! Join the conversation on Facebook, Twitter, share a pic on Instgram or interact with us on Google +
  • In addition, we have also set up our own private GFG Facebook page for you to interact and mingle with other GFG members

Find Out What It Truly Feels Like To Be Healthy.

Our plans/ebooks will overhaul your lifestyle, turn you into a fat-burning machine, boost your metabolism, and get you fit and healthy. You will:

  • Learn to fall in love with your body again
  • Lose weight and inches
  • Look and feel younger
  • Increase your confidence
  • Strengthen your body and tone all the “jiggly” areas
  • Slowly detox your body and reset your metabolism
  • Finally, take control of your health – for good

Never Do This First Thing In the Morning

If you want to lose weight or be healthy.

While on this journey to better health and fitness (because this is a journey and not a destination), there are some things that can help your journey and some things that will side-track it completely.

Today we are going reveal one of the biggest impersonators in the weight loss world. This one food pretends to be healthy, fortified and full of nutrients. It has also been known to toot its’ own horn because it is a “delicious, wholesome beginning that fills bellies and fuels bodies and minds”.

However, once the fanfare has stopped and you delve a little deeper you will soon see that this breakfast favourite will instead:

Stall weight loss
Increase our appetite for more food (and the wrong kind)
Raise our blood sugar levels
Leave us feeling tired, sluggish and brain-dead by mid-morning

Cereal and Kim Kardashian
That innocent box of cereal in your cupboard, impersonating as a healthy start to your day, is about as innocent as Kim Kardashian is at being camera-shy.

While we understand the draw to cereal, heck’s let’s face it is an easy-to-prepare breakfast option, it’s high carbohydrate and sugar content makes it a very unhealthy (and fattening) way to start your day.

First, the process of how cereal is made is very unhealthy for the body – no matter what organic, expensive, from the health food store brand you buy. All cold breakfast cereals are made by a process called extrusion (Weston-Price).

The extrusion process is roughly 5 steps of hell for an innocent piece of grain. Here is an exclusive peek of a recently overheard conversation from an innocent piece of grain at a Kellogg’s manufacturing plant:

Grain: I was just minding my own business when all of sudden I was sucked into this vortex and stripped of everything that makes me – me! “.

The Terminator of the Cereal World
In the first part of the extrusion process the grains are mixed with water in a slurry and then processed in a machine called an “extruder” (sounds like a character in the “Terminator” movie, doesn’t it?).

Once the grains and water have fought with the extruder/Terminator (“I’ll be back” – they say), the grains/sludge are then pumped out of tiny holes using high temperatures and pressure. These holes are what creates those cute little O’s, flakes and other shapes that we find in our cereal box.

Certain grains from the above process will then be passed through the extruder/Terminator again to produce puffed wheat, oats and rice. Afterwards all of these little O’s and flakes are then sprayed  with a coating of oil and sugar to seal the deal.

This sealing is crucial to a cereal’s success, because it must stay crunchy while floating in a bowl full of milk.

Unfortunately they don’t stop there. Due to the high heat and pressure used (during the processing) this pretty much destroys most of the grains’ nutrients (Fighting the Food Giants Paul Stitt), and since you have to sell Mom and the rest of us that this particular box is breakfast-gold, the food manufacturers take the cereal through one more process. This time adding back the vitamins and minerals synthetically that their processing stripped of the grain that it had naturally in the first place.

How Sweet It Is
Most of us know that cereals like “Lucky Charms” and “Count Chocu-la” (sorry, I’m not even sure I spelled this one right, but we all know what cereal I mean and I really don’t feel like Googling it) have a ton of sugar in them.

But, what if I were to tell you that even the most “healthiest” cereals have an unnecessary amount of sugar in them?

Sugar that will raise our blood sugar levels too quickly.
Sugar that does not satisfy the body, instead leaving it craving more, and more often.
Sugar, that will add girth to our waistlines.
Sugar that increases inflammation in our bodies – leading to such diseases as cancer and metabolic syndrome.
And sugar, that the World Health Organization (WHO) is advising us to half our daily consumption of.

Sugar. It ain’t a great way to start your day.
Let’s take a look at some the “healthiest” cereals on the market today and see how they measure up for sugar grams.

Kashi GoLean (1 C) 9 grams (just over 2 tsp)

Kashi GoLean – Crunch (3/4 C) 13 grams  (3 tsp)

Barbara’s Original Puffins (3/4 C) 5 grams (just over 1 tsp)

Bob’s Red Mill Granola (1/4 C) 8 grams (2 tsp)

Cheerios (1 C) 1 gram – while this is a low amount of sugar, don’t allow that to lull you in a false sense of security that you are eating healthy. Not only are the ingredients full of GMOs, the FDA even agreed  that Cheerios did not live up to the hype that General Mills was pumping out, and issued the company to change their marketing and box wording.

Apple Cinnamon Cheerios (1 C) 13 grams (3 tsp)

Raisin Bran (1 C) 19 grams (over 4 tsp)

Grape Nuts (1 C) 10 grams (over 2 tsp)

Kellogg’s Just Right Fruit & Nuts (1 C) 15 grams (4 tsp)

Quaker Natural Granola with Raisins (1 C) 30 grams (almost 7 tsp)

 What Should You Eat For Breakfast
At Go Fit Gals we believe that the only cereal you should eat is large-flake or steel-cut oats. (Try these awesome oatmeal recipes.)

In our 6-Week Shape Up plan we do have allow “Nature’s Path Heritage Flakes” for the first 2 weeks, but only because this plan is about slowly getting people off of the bad and onto the good.

We knew that if we dropped the hammer, right out of the gate, people would not be able to sustain their new lifestyle.

Breakfasts that we recommend are: Greek yogurt with fresh fruit, “Wasa” Crisp bread with almond butter, scrambled eggs with salsa and avocado, Easy-Egg-Scramble, and I (PJ) even eat cold salmon with a side of mixed nuts.

Our Apple Oatmeal Bake is also a great high-protein, healthy breakfast and a great breakfast item to prep on Sunday because it will carry you through the rest week.

Backpacks, Purses And Phones – Are They Bad For Your Health?

What do big purses, backpacks and talking on the phone all have in common? They all have the potential to throw our spines and neck out of alignment and cause us discomfort and pain.

Tom Coutts, a local chiropractor, points out that slinging a heavy purse or pack over the shoulder, or cradling the phone between your shoulder and neck, creates an imbalance in the body which will fatigue our muscles. Once the muscles are fatigued, the weight of our body is then shifted to our ligaments and tendons, which then strains our joints. Repetitive straining at our joints leads to wear and tear, and wear and tear leads to injury.

Is Your Chanel Weighing You Down?
A woman’s purse, for example, can weigh up to seven pounds, and hung over her shoulder all day, everyday, will cause an imbalance as she walks and stands. The end result – back, neck and shoulder pain with possible headaches.
How do you avoid this? Simple, don’t cart your purse around with you 24/7, and when you do lighten the load and try to switch shoulders every so often. You could also invest in a new smaller purse (completely ridding you of the temptation to carry everything from a first aid kit, to snacks for the whole family), or a purse that can be slung around the back like a pack, or diagonally across the body.

iPhones – A Chiro’s Bread & Butter
Cradling the phone can also cause back, neck and shoulder pain and headaches. Often dubbed “taco neck” by health professionals, phone cradling is an insidious activity that most of us have been guilty of at some point in our lives. This is an extremely bad postural habit and can exacerbate already tight neck and upper back muscles. The upper trapezius and the levator scapula muscles (found in the upper back) are the main muscles used to hold the phone this way, and these muscles tend to already be overactive and shortened in the course of performing so many of our normal daily activities.
It is recommended for those individuals who talk on the phone a lot to purchase a headset and to be aware of their posture when on the phone. Aim to keep the shoulders down and the chin tucked in slightly with the head in a neutral position – not tilted to one side.

Backpacks – Not Just For Kids
Backpack injuries are now such a common occurrence that the Canadian Physiotherapy Association (CPA) has published guidelines on backpack usage. The simple act of putting a pack on repetitively can strain the muscles and ligaments of the neck and back. If you or your children sling the pack over one shoulder, this can cause you to develop a curvature in your spine from leaning to one side. Too heavy a back pack will eventually change the natural curvature of your spine too, and may interfere with the shock absorbency of the disks between the vertebrae from spinal compression or malalignment.
A few tips on proper usage include using both straps so that weight is distributed evenly, stand and walk upright and with aligned posture. Fit the backpack to the person, not the other way around.  Oversized bags that sag below the waist are not recommended, the bottom of the pack should rest in the small of your back about 2 inches from your waist.  A full pack should not weight more than 15% of your body weight. (Meaning thata 150 pound person should tote 22 lbs or less, and a 70 pound child should max out at 10 lbs.)

Now don’t think that these suggestions are not just for back packs, as these same recommendations can also be applied to child carriers, hiking packs, purses and over the shoulder shopping bags.
Another tip, when purchasing hiking or child-carryingbackpacks, make sure that they have adjustable waist straps, chest straps, padded shoulder straps, a padded back, compression straps, and reflective material. Do not to go cheap – because what you save on with the pack will be made up for later in physiotherapy, chiropractic care or massage treatments.

Grab A Mat And Get Outside

Today’s workout is all about using what you can find at your local park. This workout will:

  • Get your heart rate up and work on your cardio
  • Increase the strength and tone of your arms
  • Improve your core strength
  • Help alleviate low back pain
  • Train the tush and legs
  • While also have you enjoying all the benefits that come from working out in the fresh air

Watch the video below for a full description of the workout.

Download the PDF of the workout and take it with you to the park.

The Workout

Beginners: 3 times through
Intermediate: 4 times through
Advanced: 5 times through
Hard-Core: 6 times through

  1. Single leg knee drives x25 ea leg
  • Using a park bench, step onto it with our right leg and come up and drive the left knee towards the chest.
  • Keep your working knee lined up with the toe box and posture tall. Lower and perform again.
  • Once completed 25 reps with the right leg, switch feet on the bench and do another 25 reps with the left leg.
  1. One-arm push-ups x20 ea arm
  • Stand about 4 feet behind the bench, lean forward and brace yourself with your right hand in top of bench, left hand resting in the small of the back
  • Keeping a straight line from head to heels, and shoulder’s squared perform a one-arm push-up
  • Return to start. Do 20 on the right arm and then switch.
  1. Bulgarian Lunge x25 ea leg
  • Step about 3 feet away from the bench and place the laces of your right foot on top of the bench seat.
  • Slowly bend the left leg lowering into a lunge while also making sure that the left knee tracks straight ahead and that the posture is tall (don’t dip the upper body forward).
  • Perform 25 reps and then switch legs.
  1. T-Supermans x20
  • Lie on your stomach with your arms lined up with the shoulders (making the letter T) and thumbs pointed up.
  • Lift both the upper and lower body, as well as the arms, as high as you can, pause and lower.
  1. Heel to the Sky x25 ea leg
  • Stand on the right leg about 3 feet behind the bench
  • Tilt your torso forward, grip the back of the bench with both hands and bend your left leg and lift it so that the thigh is parallel to the ground
  • Maintain this position as you press the heel up to the sky
  • Do 25 times and then switch legs
  1. Tricep dips x20
  • Sit on the bench with hands close to the hips
  • Slide your bum off of the bench and bend the elbows and drop the body down. Be sure to keep the elbows pointed back, don’t flare them out, the bum close to the bench and movement only in your elbows.
  • Press yourself back up by straightening the arms.
  • If you have any shoulder problems please do not do this exercise.

End Hip Pain With This One Stretch

I love to run fast. In fact, if I had my way, I would be at the track doing intervals all the time. But alas, my body has other views on all that fast running.

Over the years, I have suffered through a number of running injuries due to having one leg slightly longer than the other (yes, too many people have pulled on my leg and it has finally caught up with me).

Since I am aware of my shortcomings (like my one inch shorter left leg and the fact I really am not that fast), I know that I need to do certain exercises and stretches so that I am able to run freely and comfortably.

One of the muscle groups that I need to stretch is the pirformis muscle, and through my years of personal training I have observed a great deal of others out there with a need to stretch this muscle too.

The piriformis is a small muscle located deep within the buttocks, and it is responsible for externally rotating the hip and leg. This means that it helps to turn the leg and foot outwards, so it works very hard with every step that we take – be it running or walking.

The piriformis is a small muscle located deep within the buttocks, and it is responsible for externally rotating the hip and leg. This means that it helps to turn the leg and foot outwards, so it works very hard with every step that we take – be it running or walking.

A tight piriformis can cause pain on one or both sides of the hip and buttock, as well as low back pain.

Sitting is usually difficult with people suffering from an inflamed piriformis muscle.

I know that when mine is flared up I do not like to sit – not that I like to sit much anyways.

If you have a tight piriformis muscle, you may also encounter pain, numbness or tingling radiating down the back of the leg.

This is because the sciatic nerve runs right through the piriformis and when it is tight it can squeeze and irritate the sciatic nerve, mimicking sciatica.

To keep the pain in your butt down to a dull roar, give these two stretches a try.

Prior to getting into these stretches make sure you warm up first. This can be achieved by simply walking around and doing some housework, or having a hot bath or you can also cheat and use a heating pad.

Aim for a 15-30 second hold, and important tip: if you can hear your muscle ripping away from it’s attachment you have taken the stretch too far.

In other words, hold these stretches only until you feel them. There is no extra benefit to taking it deep and making the stretch painful.

Please note: these stretches are not meant to diagnose your injuries. If you have a chronic pain in the hip/buttock area, please go see your local physiotherapist. Physiotherapists are equipped to diagnose and prescribe the best treatment for you.