HOW TO START A RUNNING PROGRAM

SUPPORT OUR FIT FIRM N FAB TEAM - CLICK HERE!

IMPROVE THE HEALTH OF YOUR HEART


Look no further than a pair of great running shoes. Running can be one of the most exhilarating forms of cardio. Reducing your heart rate is the best way that you can improve your heart health. The average person has a resting heart rate of 72 beats/minute. What’s yours?

Since its fall, stay off the treadmill in the gym and hit the trails or quieter streets in your neighbourhood. Asphalt provides greater cushion for your knees so avoid running on the sidewalk if at all possible.

If you are a beginner to the sport, try walking for 1 minute, then running for 1 minute. Alternate between walking and running for a total of 15 minutes.

The following week increase the running time to 2 minutes (while still alternating with 1 minute of walking), the next week, run for 3 minutes, then 4, then 5 minutes the 5th week.

Once you feel comfortable running for 5 minutes, you’ll be okay to run 15 minutes straight. You can increase your distance by 10% each week.

Don’t increase your distance by more than 10% or you’ll risk injury.


Most importantly give yourself regular goals so that you can continually achieve success. To that end, join the Fit, Firm ‘n Fab Run For The Cure Team on Sun. Oct. 3rd for a 5K run and a great cause. Join the team here: www.runforthecure.com/goto/fitfirmandfab

See you out for a run!

Davelle
http://www.fitfirmnfab.com/

THE SECRET TO GETTING RID OF CELLULITE

For those who don’t know, it’s that dimpling and puckering on your thighs & buttocks. It’s a problem faced by 80% of women. Unfortunately their names aren’t Angelina Jolie, Gwyneth Paltrow or Halle Berry.

I was watching Dr. Oz the other day and he explained that when fat cells are doing their job, they absorb all the fat they can. As they continue to grow and push together, cellulite forms and you end up with pockets that look like marshmallows.

He also told everyone to save their money and stop buying into the billion-dollar cellulite treatment industry. Dr. Oz says that all those creams, balms, and other treatments aren’t doing anything as they are not capable of getting inside the fat cell and eliminating cellulite.

As Dr Oz eluded to and despite what we read in magazines and watch on TV, the “miracle” creams and wraps on the market won’t solve this age-old problem. It is a matter of using a well-rounded approach to fighting the dreaded cellulite.

As most of us know the problem only gets worse after time. The longer we do nothing about it. The more the problem persists. Cellulite stops women from wearing the short skirts, dresses and shorts you really like to wear. The thought of it can even ruin your enjoyment of life’s most intimate activities and your self confidence.

Imagine looking in the mirror and seeing no more dimples on your thighs? What would you be willing to do to make that happen? What lifestyle changes are you prepared to make for the banishment of your dreaded cellulite?

How can you reduce cellulite in your body? Are you really prepared for the answer? Are you willing to do what it takes?

It’s a simple answer yet difficult at the same time. To reduce cellulite in your body, you simply need to incorporate more resistance training in your lower body through squats, lunges and body weight exercises. This kind of training will help you burn fat, make your legs look smoother and reduce the appearance of cellulite. It will also help you fit into your skinny jeans.

CLICK HERE FOR CELLULITE BLASTING WORKOUT

No it’s not the magic pill or the cream, it’s a simple (or not so simple for some) change to make in your lifestyle which will help you to reduce the dreaded cellulite in your body. Are you willing to give it a try?


On our Fitness Weekend Getaway for Women on Aug. 27-29th, we’ll take 18 lucky women through our fitness program which will help them to eliminate that dreaded cellulite. Funk will take the group through some great fat & cellulite blasting exercises, while Laura D will discuss the role that nutrition can play in the reduction of cellulite.

Our participants will learn the tools they need to complete their cellulite reducing-exercises from the comfort of their home once the weekend is over. Will you be one of those luck women?


Watch Highlights of Last Year’s Fit Firm and Fab Weekend
http://www.youtube.com/watch?v=oZab56JWbV4

For those that can make the weekend we have our Free Fen vs Funk 4 Week Bootcamp Challenge that will give you all the tools you need to help get rid of the cellulite once and for all

CLICK HERE TO SEE FEN VS FUNK WORKOUT

Sign up for free below
http://www.fenvsfunk.net/


P.S. We are almost sold out for our upcoming weekend so hurray up and register. Don’t miss out on a great weekend on a lake with some great women, sign up today at www.firmfirmandfab.com.

Stay Fit, Firm ‘n Fab,

Funk Roberts
http://www.fitfirmandfab.com/

CLICK HERE SIGN UP TODAY

LEARN HOW TO LOSE WEIGHT FAST AND KEEP IT OFF FOREVER (VIDEO)

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN - AUGUST 27th -29th 2010




Our Fit Firm N Fab Weekend Getaway for Women will give you all the tools you need to get that healthy lifestyle for you and your family.


Check out the video clips from last year’s Fit Firm N Fab Weekend and then sign up to get the Early Bird Pricing that ends August 31 at 11:59PM. We have about 10 Women that have taken advantage of this weekend and this pricing already so hurry!

MAKE YOUR WEIGHT LOSS GOALS A REALITY!


ENJOY:

Fitness Bootcamp Class

Yoga & Stretch Classes

Butt & Core workouts

Fitness Seminars

Fit, Firm & Flat Abs Workout

Nutritional Seminar

Healthy Cooking Workshop

Meditation Class

Weight loss Seminar

Wellness Seminar

A Weekend with 3 Personal Trainers

6 Healthy & Nutritious Meals

Great Accommodations

Great Camaraderie

 

SIGN UP TODAY - CLICK HERE

ARE MEN FITTER THAN WOMEN?

Have you always wanted to know which sex is fitter...Men or Women.  Davelle Morrison from Fit Firm and Fab has your answer.

The Canadian Health Measures Survey conducted by Statistics Canada released its findings in January 2010. It confirmed what most fitness professionals already know. As a nation, we are not getting any fitter. And for women, their fitness results are worse than men.

The Canadian Health Measures Survey found that “maximal aerobic power (VO2 max) is higher in males across all age groups indicating that males have better aerobic fitness levels than females at all ages.” Are women too busy with their household duties to take some time out for themselves?

Despite the fact that many women work outside of the home, they are still expected to manage the majority of household duties including child rearing, cleaning, cooking & shopping with very little help from their male counterparts. No wonder women are too exhausted to exercise after completing all of their household duties.

Aerobic fitness levels are higher in Canadian males than in females across all age groups. What is disturbing is that across all categories from Good, to Very Good, to Excellent, males were outperforming women in terms of their aerobic fitness scores.

According to the study, aerobic fitness is defined as “predicted maximal aerobic power (in millilitres per kilogram of body weight per minute, or ml/kg/min) is an estimate of the maximum volume of oxygen an individual can utilize per minute of exercise relative to their body weight.”

Aerobic fitness is critical in the prevention of many cancers, diabetes, heart disease & high blood pressure.

The Conclusion? The percentage of Canadians of normal weight declined significantly, and the percentage in the combined overweight/obese category increased significantly.

 Women must take some time out to invest in themselves so that they can remain healthy for their families. Women spend so much time looking after the health of those in their household but need to remember to look after their needs too.

Fit, Firm and Fab is hosting a Fitness Weekend Getaway for women to help them on the road toward a healthier lifestyle. The event will offer fitness bootcamp, kettlebell exercises, running clinic; core workouts to increase muscular strength and aerobic fitness levels.

The weekend also offers Yoga, Meditation; a wellness seminar to help them with relaxation and goal setting. A Registered Nutritionist will host a hands-on cooking workshop and nutrition seminar to help them reduce their obesity levels.

The weekend is engineered to arm women with the tools they need to achieve a more fit, firm and more fabulous lifestyle after they leave the weekend.

Last year’s event was very successful and won them the praise of participants with comments such as, “This was a wonderful weekend! There was so much information, advice and just the right amount of push…Thanks so much.”

The weekend takes place at the picturesque at Still Point Yoga Retreat located in Prince Edward County. To sign up & learn more visit http://www.fitfirmandfab.com/

By Davelle Morrison, Fit, Firm N Fab

SIGN UP FOR FIT FIRM N FAB TODAY

HOW TO HAVE A HEALTHY SUMMER BBQ SEASON

SUMMER BBQ LUV

By Laura Discepola, RNCP/ROHP

Registered Nutritional Consulting Practitioner
T: 647.408.7142 F: 647.430.3459 e: lauradnutrition@rogers.com

With the hot weather in full effect what better time than to learn some healthy BBQ techniques to stay on track and maintain your healthy weight this summer?

Grilling is easy, healthy and oh so delicious! However, be rest assured that is not limited to hot dogs, half pound burgers, juicy and fatty steak, beer canned chicken or sticky sweet and sour ribs. Although the aforementioned sound mouth-wateringly delicious, overconsumption of these higher fat BBQ staples may wreck havoc on your health goals and your waist line.

Did you know you can grill vegetables, fish, breads, pizza and even fruit? Yes, that’s right and with your BBQ heated and ready for some flavour, here are some great ideas for you to try in a healthier way:

1. Try replacing hot dogs for homemade kofta (ground meat skewers) and if you’d like, place them in a multigrain bun. Try my Ground Lamb Kofta recipe:


Recipe:
3.5 oz. extra lean ground lamb (ask your butcher for extra lean)
1/2 tsp each, ground cumin, ginger, garlic
A pinch of cinnamon
1 tbsp fresh mint, chopped
¼ tsp sumac (optional)
2 tbsp finely chopped onion

Instructions:


Mix together and form 2 meatballs. Place each meatball on a long wooden skewer and spread along the length of the skewer to make a sausage-shape. Grill until cooked and serve over a tossed green salad or your vegetables of choice.

2. Instead of store bought pre-packaged burgers with 25 + grams of fat each, try making homemade beef burgers with extra lean ground beef. Keep it moist by adding egg whites and extra herbs and spices. Try combining extra lean ground beef and lamb (1/4 lamb, 3/4 beef), fresh rosemary, thyme and garlic to make a mouth-watering burger and better yet, top it off with some low fat goat cheese and grilled onions.

3. If you love condiments, stick to natural ketchup, assorted mustards, relish, lettuce, tomatoes and pickles. Avoid mayonnaises, high-fat cheeses, and rich creamy sauces. If you want to spread some spice try using a fat-free yogurt or sour cream and add some fresh garlic, herbs, spices and hot peppers, your taste buds will thank you for it!

4. For extra flavour, try marinating or adding a dry rub to your chicken breasts, shrimp or lean beef. There are many different flavours and seasonings to try from: lemon-garlic shrimp, jerk chicken, soy-lime ginger beef, etc…

5. Choose lean cuts of meat. For beef, go with beef tenderloin, striploin or sirloin and don’t forget to remove all visible fat. For chicken, go with the breast (feel free to BBQ with the skin on but then take it off and discard before consumption).

6. Grill your veggies! Try bell peppers (red, green yellow and orange), eggplant, zucchini, yellow squash, red onions, asparagus and cherry tomatoes to name a few. You can even grill small potatoes and sweet potatoes but before you do, it would be best to pre-cook them slightly. Before hitting the grill, be sure to toss the lightly in some extra-virgin olive oil or use a basting brush so they don’t stock to the grill.

7. For dessert, try grilling pineapple, mango, peach halves, nectarines and even bananas and drizzle your fruit with some fresh orange or lime juice and fresh chopped mint.

8. Quench your thirst with some low-sodium soda water as your base and add some of the following and get creative: add a slash of pineapple juice, add fresh berries and lemon juice, cucumber and even melon. You won’t believe how refreshing these drinks can be! If you fancy wine, think moderation and make a wine spritzer using half wine, half soda water and ice!

9. Don’t forget to serve these BBQ delicacies with some fresh, crisp summer side salads. Try tossing assorted leafy greens (mesclun, Boston Bibb, spinach, arugula, Romaine, etc) and add d toss in a citrus vinaigrette. Make a creamy coleslaw using fat free plain yogurt and your favourite herbs. Try a fresh tomato and basil salad with aged balsamic vinegar, or change things up a little and make a sweet potato salad with fresh chives, rice wine vinegar and add a hint of honey for sweetness!

With a little creativity and a BBQ heated and ready to be used, you can enjoy your summer, outdoors with your friends and keep your healthy eating on track with the above mentioned guideline, tips and tricks! Bon Appétit and happy Barbeque season.


By Laura Discepola, RNCP/ROHP
Registered Nutritional Consulting Practitioner
T: 647.408.7142
F: 647.430.3459
e: lauradnutrition@rogers.com

Join me this August 27th-29th at the Fit Firm and Fab Weekend Getaway for Women,

visit: www.fitfirmandfab.com

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN - AUGUST 27th -29th 2010

GET THE TOOLS YOU NEED TO TRANSFORM YOUR BODY AND LIFESTYLE FOREVER!

Introducing FIT FIRM 'n FAB Fitness Weekend Getaway for Women

 

You will learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional and Wellness Lifestyle. Join Fitness Expert Funk Roberts, Davelle Morrison & Registered Nutritionist Laura Discepola for a weekend of a Lifestyle Transformation…

 

Join Funk Roberts for an amazing bootcamp workout that includes cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with kettlebells, core exercises, military calisthenics, and more.
 
Davelle will take you on a relaxing journey that will help you to increase your range of motion, flexibility, tone the muscles and detoxify your body.
 
Laura will coach our very popular nutrition seminar and guide you through the truth about carbohydrates, proteins, fats, vitamins and minerals and how together, they contribute to your inner health, weight loss and overall healthy body and mind.
 
 

Funk will then take you through his Fit, Firm and Flat Ab Workout. It’s only 15 minutes, but it’s the most effective abdominal workout, that will help to flatten your tummy.

Funk and Davelle will take you through an exhilarating Butt and Core class. Get ready to tighten up the butt and strengthen your core.

Laura will guide you through an interactive and hands-on cooking class that will teach you how to prepare healthy, well balanced and delicious meals in no time! Bring your appetites!

Davelle will help you to enrich your soul and learn meditation techniques that will take your mind to a quiet place. Improve your body and general health with this class.

 

Funk Roberts will teach engaging fitness seminar which will give you all the tools you will need to help you on your journey to a healthier and fitter lifestyle.

And finally Davelle will give you a unique insight into the importance of engaging your mind in your journey into fitness and health.

SIGN UP TODAY AT http://www.fitfirmandfab.com

 

AUGUST 27TH - 29TH, 2010 IS THE PLACE TO BE TO RECEIVE ALL THE TOOLS YOU NEED FOR A FIT, HEALTHY LIFESTYLE.

 

YOU’LL ALSO RECEIVE:

 

-Accommodation at B+B on a lake in picturesque Prince Edward County, Ontario Canada

-6 Specialized Fitness classes in Yoga, Meditation, Kettle Bells, Abs + Butt, Bootcamp, Running/Walking

-Fitness, Nutrition & Wellness workshops

-6 Nutritious meals & snacks

-One-on-one coaching

-Healthy Cooking Hands-On Workshop

-A great gift bag

-Terrific camaraderie


ALL FOR THE EARLY BIRD PRICE OF $399.

 

SIGN UP TODAY AT http://www.fitfirmandfab.com  AND AVOID THE HST!

 

THE FIRST 7 WOMEN TO REGISTER WILL RECEIVE A QUICKIE PEDICURE FROM ELIXIR ORGANIC SPA!

 

 

Stay Fit, Firm 'n Fab

 

Davelle, Funk & Laura

 

http://www.fitfirmandfab.com/

FIT FIRM N FAB'S 10 TIPS FOR RAPID FAT LOSS

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN 

AUGUST 27th -29th 2010

We are once again excited to present the Fit, Firm N Fab Fitness Weekend Getaway for Women.  Our last one was a huge success and there is onlly room for 18 this year so register today and avoid the dreaded HST! - CLICK HERE


10 Tips for Rapid Fat Loss


Do you want to lose Fat? Remember there is no magic pill. You must do the work to achieve your goals.

To Lose Fat You Must:

1) Consume Protein

2) Include at least 3 days/week of weight bearing activities

3) Incorporate a clean and healthy diet

4) Try not to eat carbs after 6pm

5) Eat good quality carbs

6) Find activities you love to do

7) Reduce the amount of cardio

8) Workout for less than 40 minutes at a high intensity

9) Variety is the spice of life to mix up your workouts every 3-4 weeks

10) Incorporate an of A-List exercises in your workout:

a. Lunges

b. Step-ups

c. Push-ups

d. Full-body core (like plank)

Join the FIT, FIRM ‘N FAB team August 27-29th in Prince Edward County for a weekend of fun, fitness & goal setting. Invest in yourself.


You will learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional and Wellness Lifestyle. The FIT, FIRM and FAB professional team have put together an amazing weekend of incredible fitness and yoga classes, no nonsense nutrition, life-changing presentation, wellness and meditation classes and unforgettable fun with some great women.


This is a can’t-miss weekend!

FFF August 2009 Participant
“You guys did an amazing job! Loved it! Funk is awesome. Davelle’s calm and fun personality makes it and Laura’s knowledge and passion for food and nutrition makes for the perfect leadership team. You three are a strong combo. You kept it fun but effective. Would highly recommend.”



If you've been thinking about losing weight, getting toned muscles and have been hoping to learn more about nutrition, then look no further and REGISTER NOW.


You will have one-on-one interaction with the FIT FIRM ‘N FAB team. By the end of the weekend you will have all the information, confidence and equipment to be Fitter, Firmer and More Fabulous in your life.


THE FIRST 7 WOMEN WHO REGISTER WILL RECEIVE A FREE QUICKIE PEDICURE FROM OUR FRIENDS AT ELIXIR ORGANIC SPA.



REGISTER BEFORE WEDNESDAY JUNE 30, 2010 AND AVOID THE HST: www.fitfirmandfab.com


See you there!

Best Regards,
Davelle, Funk, Laura

The Heat is On Event - See Funk Roberts Live!

I am sharing my never before heard secrets LIVE, on how women can achieve a Strong and Sexy Beach Body. If you want hear these secrets then join me and other professional women at "THE HEAT IS ON" event presented by Orangefish - Read the flyer below and register at http://orangefish.eventbrite.com/

Why You Really Need to Get Moving

Why You Really Need to Get Moving
Davelle Morrison - Fit Firm and Fab

A few weekends ago, my cousin Davelle had the pleasure of attending a CAN-FIT PRO (that's the association of Canadian Fitness Professionals) lecture given by Dr. Len Kravitz, PHD.   He shared some really interesting insights & research on new studies completed in fitness & health.  Check it out below


There has been a new study completed on the dangers of living a sedentary lifestyle. Apparently TOO MUCH SITTING IS HAZARDOUS TO YOUR  HEALTH even though you may exercise at least 30 minutes each day. Adults spend more than 70% of the each day sitting at a desk, watching TV, playing video games, driving a car, eating a meal. 8 hours of sitting can be a health risk.

In this Canadian fitness survey, it was determined that one of the  LEADING CAUSES OF MORTALITY due to cardiovascular & respiratory diseases and cancers is sitting. This applies to those who are also very physically active.

How can you incorporate more movement in your day?

AT THE OFFICE

1.Stand up and walk around the office every 30 minutes

2.Stand up and move every time you need to get some water

3.Walk to the farthest bathroom in your office

4.Always stand and/or walk around room when talking on the phone

5.Getting a standing workstation where you can stand and work on the computer and/or on a physioball. This way when you get tired your core is always engaged.

6.Consider doing a 5-minute walk break every coffee break

7.Instead of emailing a colleague, get up and walk to their desk and  speak with them

AT HOME

1.Walk during every commercial (and not to the fridge)

2.Take a 5 minute walk every 30 minutes

3.Stand up and do some easy lunges, squats & leg balances

4.After reading every 4-6 pages, get up and walk

5.Get a stationary workout machine and use it for half of the time  that you are watching TV or reading

And don’t forget, this is in ADDITION TO YOUR REGULAR WORKOUT, not  instead of. It’s clearly important to get you and your family moving  at all times. Try walking to the corner store instead of driving.

The studies were completed by: Owen, N., Bauman, A. and Brown, W. (2009) and Katzmarzyk, P.T., Church, T.S., Craig, C.L., and Bouchard, C. (2009).

Stay Fit, Firm 'n Fab,

Davelle

P.S. DOWNLOAD YOUR FREE E-BOOK "THE 7 SECRETS TO LIVING A FIT, FIRM AND FAB LIFESTYLE" CLICK HERE

P.P.S. . Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in August 2010 at http://www.fitfirmandfab.com/

THE 8-WEEK ONLINE BODY TRANSFORMATION PROGRAM FOR WOMEN

THE 8-WEEK ONLINE BODY TRANSFORMATION PROGRAM

 

Begins February 2010

 

How many times have you gone to a health-related seminar and left with great information but did not do anything with it because you felt you were alone and had no guidance afterwards?

 

Well the FIT, FIRM ‘N FAB team wanted to change that. So we have worked hard and developed our 8 Week Online Body and Lifestyle Transformation Program for all women that want to make change in 2010 and beyond. You can change your body in 8 weeks and be in the best shape you have ever been. This may be the first time you can finally conquer that dreaded New Year’s resolution of getting in shape.

Let the FIT, FIRM ‘N FAB team coach you on your path to fitness & health in February 2010!

Now for the exciting part, how does it work?

Think of this as a personal training program Online via E-mail x 3. Not only do you get daily home workouts and videos, but add nutrition and meal plans, yoga, meditation, wellness and much more!!!

 

 

You will have a certified fitness and personal training professional, Registered Nutritionist and a Yoga Instructor for 8 weeks to ensure that you continue and are successful in your lifestyle transformation.

YOU CAN’T BEAT THAT!

 

8 WEEK ONLINE PROGRAM OVERVIEW

With this program you will receive everything you need to change your body, accelerate your energy, gain muscle tone, and burn fat, all while having the tools to make this a permanent lifestyle change.

8 Week Transformation E-book with Home Fitness and Yoga Workouts, Nutrition Guide, Supplementation information, Motivational and Wellness Tips

 

Weekly Home Workouts with Video sent to your inbox 

Nutrition and Meal Plan with Grocery List sent to your inbox 

Recipe-of-the-week sent to your inbox 

Yoga Workouts and Stretches 

Weekly Nutritional Tips 

Weekly Meditation and Wellness Tips 

Supplement Tips 

2 Live Webinars

 

SIGN UP FOR THE 8 WEEK PROGRAM TODAY

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN JANUARY 29 – 31, 2010

GET THE TOOLS YOU NEED TO TRANSFORM YOUR BODY AND LIFESTYLE FOREVER!

Introducing FIT FIRM 'n FAB Fitness Weekend Getaway for Women

You will learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional and Wellness Lifestyle. Join Fitness Expert Funk Roberts, Karmic Fitness & Registered Nutritionist Laura Discepola for a weekend of a Lifestyle Transformation…

The FIT, FIRM and FAB professional team have put together an amazing weekend of incredible fitness and yoga classes, no nonsense nutrition, life-changing presentation, wellness and meditation classes and unforgettable fun with some great women.

This is a can’t-miss weekend!

What Can You Expect During This Weekend?

FITNESS BOOTCAMP CLASS

Join Funk Roberts for an amazing bootcamp workout style workout that includes cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with kettlebells, core exercises, military calisthenics and more.

YOGA AND STRETCH CLASS

Davelle from Karmic Fitness will take you on a relaxing journey that will help you to increase your range of motion, flexibility, tone the muscles and detoxify your body.

BUTT AND CORE WORKOUT 

Funk and Karmic will take you through an exhilarating Butt and Core class. Get ready to tighten up the butt and strengthen your core.

FIT, FIRM AND FLAT ABS WORKOUT
This workout was made famous by the Fit, Firm and Fab crew. It’s only 15 minutes, but it’s the most abs effective workout, that will flatten your tummy


MEDITATION CLASS
Enrich your body,  your soul and learn meditation techniques that will take your mind to a positive place. Improve your general health and cope with the stresses of life with this class.


NUTRITION AND WEIGHT LOSS SEMINAR
Laura D will coach you through our very popular nutrition seminar and give you the truth about carbohydrates, proteins, fats, vitamins and minerals and how together, they contribute to your inner health, weight loss and overall healthy body and mind.

FITNESS SEMINAR
Funk Roberts gives you all the tools you will need to help you on your journey to a healthier and fitter lifestyle. Funk teaches tips and benefits of adding exercise to your life.

WELLNESS SEMINAR

Davelle will give you a unique insight into the importance of engaging your mind in your journey into fitness and health.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
ONE ON ONE CONSULT AND NEW COOKING WORKSHOP!!!!
Laura D will guide you through an interactive and hands-on cooking class that will teach you how to prepare healthy, well balanced and delicious meals in no time! Bring your appetites! 
 

 
 
 
 
 
 
 
 
 
ONE ON ONE FITNESS CONSULTATION WITH FUNK
Funk will listen to your goals and give you exercise tips to help you reach them faster.  
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
5 NUTRITIOUS AND HEALTHY MEALS
Get served 5 amazing meals that will give you the nutrients you need to get you through this action packed weekend. Snacks are always available as well.
  

 
 
 
 
 
 
 
 
 
 
 
 
 

 SHARED ACCOMMODATION
Accommodation (shared) on a Lake in the Picturesque Bay of Quinte in Prince Edward County Country Retreat with Spectacular sunsets.
 
 

 
 












GREAT FUN AND EVEN BETTER COMPANY
Bond with women from all walks of life with similar fitness and health goals as you.

 
 
 
 
 
 
 
 
 
8 WEEK FOLLOW UP PROGRAM

How many times have you gone to a health-related seminar and left with great information but did not do anything with it because you felt you were alone and had no guidance afterwards?
 
Well the FIT, FIRM ‘N FAB team wanted to change that. So we have worked hard and developed our 8 Week Online Body and Lifestyle Transformation Program for all women that want to make change in 2010 and beyond. You can change your body in 8 weeks and be in the best shape you have ever been. This may be the first time you can finally conquer that dreaded New Year’s resolution of getting in shape.

 
 
 
 
 
 
 
 
 
 
 
 
 

DON'T MISS THIS EVENT

REGISTER TODAY!

 
 
 

WWW.FITFIRMANDFAB.COM

HOW WAS YOUR LUNCH OR DINNER TODAY?

Did you eat something healthy? How is your post-Christmas diet coming along?


In 2010, you need to go after your fitness, nutrition & wellness goals with passion. Oprah admitted she didn’t achieve all of her weight loss goals for 2009.

We all need help to get there. You do not have to do it alone. As any successful person will tell you, in order to achieve your goals you need a team behind you.

Having a personal trainer, wellness coach, nutritionist, yoga instructor and supportivefriends, maybe just what you need to achieve your fitness, weight loss & healthy eating goals.

Let the FIT, FIRM ‘N FAB team help you get there.

Achieve your weight loss goals now! Change your eating habits! Feel better about yourself!

Join the FIT, FIRM ‘N FAB crew in January for our Fitness Weekend Getaway for Women (don’t worry all the activities will be indoors!) and our new 8-Week Online Body Transformation Program.


In 2009, you looked after everybody else. Now it’s your turn. Give back to yourself.

Don’t let another year pass you by without achieving your weight loss, fitness & better nutrition goals.

Lose weight. Eat better foods. Be healthier.

Sign up now for FIT, FIRM ‘N FAB 2010!

Have a happy & healthy New Year!! We hope to work with you soon!

Davelle, Funk & Laura

P.S. Sign up this week and take advantage of our Boxing Week special for you - holding over our early bird pricing. Don’t delay CLICK HERE NOW!

P.P. S Sign up with us now and work off all those holiday treats!

P.P.S.S. Convince a friend to sign up with you and we’ll give you a special gift!

WWW.FITFIRMANDFAB.COM

How to Get a Firm Booty & Toned Arms Video

THE NEW YOU CREW
The New You Crew are Make Over Specialists Transforming your Body - Style - Attitude

Look out for Funk Roberts  and the New You Crew

THE QUICKEST WAY TO LOSE WEIGHT

THE QUICKEST WAY TO LOSE WEIGHT

By Davelle Morrison

Davelle Morrison is a certified Yoga Instructor & Personal Trainer and Co-creator of FIT, FIRM ‘N FAB Fitness, Nutrition & Wellness for Women. Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in January 2010 and ONLINE BODY TRANSFORMATION Program at www.fitfirmandfab.com


Recently I noticed a new commercial on TV that talked about a new weight loss program where you didn’t have to attend meetings or workout like you were in the military or stop eating bad foods. All you need is to reduce the portion size of everything you put in your mouth. Apparently if you buy this little gadget and put it in your mouth, you’ll eat less and all of your weight loss problems will be resolved at last!


I was so appalled watching this commercial because as anyone can tell you who has achieved serious weight loss. It’s never about the quick fix. The quick fix doesn’t last.

You must educate yourself about the right foods to put in your body and become more active to ensure a healthier and stronger body. Even Oprah says if there was a quick fix, she would have found it by now and even she, the mighty O, must work out 5 days/ week to ensure results.

Unfortunately, our society is so caught up in the quick fix that most fail to remember that it was the tortoise who won the race and not the hare. Slow and steady always wins the race in the end.

Small changes can make a huge difference one year from now. Set small goals for yourself to work out more often and eat better foods.

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AB WORKOUT FOR WOMEN - VIDEO

FIT FIRM N' FLAT ABS
10 MINUTE WORKOUT

This is the original 10 minute workout made famous by the 18 ladies at the first Fit Firm n’ Fab Fitness Weekend Getaway for Women. It’s raw but its good.

This workout will definitely strengthen the abdominal area, but you still have to focus on proper nutrition to get rid of the fat around the tummy. This works because there is constant tension on the abdominal region for 10 minutes which forces your muscles to work hard, which will make them stronger.

Do each exercise for 30 seconds one after the other with no rest.

Use the Gymboss Timer to keep you on track, only $19.95: click here

Perform this workout twice a week for a month, and I guarantee you will feel and see a difference.

COMING SOON THE 4 WEEK FIT FIRM AND FLAT ABS PROGRAM FOR WOMEN WITH WORKOUTS, NUTRITION, WELLNESS BEST EXERCISES FOR YOUR CORE.

FIT FIRM N FLAT ABS 10 MINUTE WORKOUT
Perform each exercise for 30 seconds one after the other with no rest.

1. In & Outs
2. Unicycles Forward
3. Reverse Unicycles
4. Up and Over’s
5. Funky Frogs
6. Bicycles Crunches
7. Scissor Kicks
8. Hip Hop Raises
9. Left Side Oblique Crunches
10. Right Side Oblique Crunches
11. V-Ups
12. Leg Holds – 3 inches off ground
13. Leg Holds – Open and Shut
14. Leg Circles Clockwise
15. Leg Circles Counter Clockwise
16. Crunches
17. V-UP – Right Hand to Left Leg
18. V-Up – Left Hand to Right Leg
BONUS ONE MINUTE FINAL ROUND
19. Bicycles – 1 minute Bonus round

Stretch the abs!

GET YOUR GYMBOSS TIMER HERE ONLY $19.95

WWW.FITFIRMANDFAB.COM

THINK ABOUT THIS EQUATION THOUGHTS + EMOTION + ACTION = RESULTS

post by Davelle Morrison

So what is this equation really about?

It’s a concept introduced to me by Bob Proctor in The Expressions of Your Power CD. It can help you to achieve a healthy active lifestyle.

Notice how your positive or negative thoughts guide you throughout your day to make good or bad decisions. Remember what you put into your body mentally is just as important as what you put into your body nutritionally.

Changing your thinking to be positive around health, fitness & nutrition will lead you to have a happy emotion associated with a healthy body.

That positive emotion will lead you to start acting on your vision of a healthy lifestyle which in turn will lead you to achieving the results that you want with a life more focused on health, nutrition & fitness.

What you feed your mind is extremely important. Meditation can play a crucial role here as you learn to take at least 10 minutes of silence everyday where you simply sit and breathe. Develop positive sayings which can re-enforce the positive energy around you.

My positive thoughts & emotions around health & fitness have now lead me toward achieving my goals of a healthy body. Think of organizing (your action) your week on a calendar so that you can ensure that you have time for meditation, yoga, workouts & healthy food preparation.

A little organization will go a really long way in helping you to achieve your Fit, Firm ‘n Fab goals.

I set aside Sunday evenings to prepare fruits & vegetables in 5 containers for each day of the week to ensure that I eat healthy everyday at the office. I also prepare my lunches for the week at that time.

My results are incredible. For the 2-3 hours of time I’ve put in, I’ve not only saved myself at least $100/week ($400 a month & $3,600/year!), I’ve saved myself a ton of calories in the process which helps to keep my weight down. A great result indeed!

See what you can do to help your positive thoughts & emotions lead you to act and gain better results.

Davelle Morrison is a certified Yoga Instructor & Personal Trainer and Co-creator of FIT, FIRM ‘N FAB Fitness, Nutrition & Wellness for Women.


Find how you can change your thinking to be positive around health, fitness & nutrition by joining  the FIT, FIRM ‘N FAB TEAM FOR A WEEKEND FITNESS GETAWAY IN JANUARY 2010 OR THE 8 WEEK ONLINE BODY TRANSFORMATION PROGRAM

CLICK HERE

Davelle
davellem@yahoo.com
http://www.fitfirmandfab.com/

RESISTANCE BAND WORKOUT FOR WOMEN

RESISTANCE BAND WORKOUT FOR WOMEN

Skipping OR Jumping Jacks 60 seconds
Standing Shoulder Overhead Press 30 seconds
Squats 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Chest Press - 30 seconds
Standing Row - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Biceps Curls - 30 seconds
Triceps Extensions - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Russian Twists 30 seconds

WANT TO REDUCE YOUR WEIGHT AND ILLNESS FOR YOU AND YOUR FAMILY?

FOOD, INC. REVIEW by Davelle Morrison

As a wise computer nerd once said to me if my computer had broken down, think GIGO. Garbage In, Garbage Out. This week I’ll use this in the context of what we put in our bodies. The reality is that I have friends that mock my fondness for eating healthy, however, they seem to catch colds far easier than I do.

The more that we use good quality ingredients in your meals and avoid fast food, the better off we all are. This weekend, I went to see the film Food Inc.

To a foodie like myself, this was the equivalent of seeing a horror film. To see how meat is processed in U.S. factories is truly horrifying to a carnivore such as myself. My only saving grace is that I only purchase organic meat when I cook at home. This movie gave me every encouragement that I need to continue doing so.

The truly sad part in this movie was watching a low-income family visit their local fast food restaurant where they would feed the family for less than $20.

They simply couldn’t justify spending $2.00 on a couple of pears at the grocery store because they could buy a burger for $1.00 at a fast food restaurant. Unfortunately the short term choices that we make can affect us in the long term.

The patriarch of this family now suffers from Type 2 Diabetes forcing the family to spend an additional $230 per month for diabetes medication with the added possibility that he may go blind and be rendered unable to work.

Had they spent the money earlier on better food and cooked more and home, they would not be facing these grim circumstances.

I can’t stress enough that if you want to stay healthy, avoid illness & lose weight spend the additional dollars now and buy organic meat, cheese, milk & eggs.

Don’t wait until you or a loved one have a serious healthy issue before you start to believe in GIGO. Treat your body more like a temple instead of an amusement park.

Davelle Morrison is the owner of Karmic Fitness and has been an avid fitness enthusiast and has completed the Niagara Falls & New York City Marathons.

Easy Veggie Meal Plans!

Kardena Pauza's Easy Veggie Meal Plans for Fat Loss program

Grab your copy here!

www.EasyVeggieMealPlans.com