Can you believe there are only two months left in 2017? I can tell you I'm excited to be skiing in a week. Our first day on snow is scheduled for Nov 18th. WooHoo!

Unfortunately, this is also the toughest time of year for health, fitness, and weight loss. In fact, the majority of weight gained every year happens between Halloween and New Years. This is the reason so many people feel the need to have fitness and weight loss at the top of their New Year's resolution list. But you are different. This year will be different...with a few simple changes.

  • Step 1: Donate extra Halloween Candy (or throw it out).
  • Step 2: Decide that you are ready to reach 2018 in better shape than you are now.
  • Step 3: Create a plan to make that happen...and start following it.

Stop for a second to image what January will be like to focus on other goals for 2018 because you are already doing great with your health and fitness goals. Before you dismiss me as a lunatic, I want to remind you that many people are already in this position, and it's completely possible for anyone to accomplish. It simply depends on your mindset and actions over the coming months.

If you are interested, we are launching our annual #myprojectzero challenge later this month. The one simple goal is to reach January 1st at (or less) than your current weight. We have a complete "holiday survival" plan ready for you. Email us (info@freshfitness.ca) to RSVP. We will send the details shortly. 

Yours in Health and Happiness,

Tim Borys


Wellness Group

Holiday Survival Guide: How to Get Through the Holidays With No Regrets

It is hard to stick to a healthy eating and exercise plan during the holidays.

The good news is that you really can get through the holidays without gaining weight.

See Article Below

Slow Cooker Breakfast Meatloaf

This Breakfast Meatloaf is just perfect for making ahead, stashing in the refrigerator and then slicing and reheating for breakfast as and when you need it.

Check out the details below


Project Zero 

(Starts Nov. 21st)

Coffee with Coach Seminar 

Stress & Adrenal Fatigue 

(Nov 15th at Noon)

Holiday Survival Seminar 

(Nov 29th @ Noon) 

Email with questions, 

or to RSVP for these events.

Holiday Survival Guide: How to Get Through the Holidays With No Regrets

Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!

Your goal: Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose. Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.

There are several ways to accomplish this: 

Don’t skip your workouts. Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout!

Eat breakfast. People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.

Keep a food diary. Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.

Monitor your hunger. Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.

Weigh yourself twice each week.Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.

Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.

Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!

Check in with your future self. Every day, speak to yourself from the future—say, from January 1. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this:

“Thank you! I feel great! I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”

Go public. Sound scary? It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season!

Featured Quote

Slow Cooker Breakfast Meatloaf


  • 1 tbl coconut oil or avocado oil
  • 2 cups diced onion
  • 2 lbs ground pork
  • 2 eggs
  • ½ cup almond flour
  • 2 tbl maple syrup
  • 1 tbl garlic powder
  • 2 tsp fennel seeds
  • 2 tsp dried oregano
  • 2 tsp red pepper flakes
  • 2 tsp ground sage
  • 2 tsp dried thyme
  • 1 tsp black pepper
  • 1 tsp paprika
  • 1 tsp sea salt

1. Soften the diced onion in the 1 tbl coconut oil at low-medium heat, cooking until they are just translucent. Remove from the heat and set aside.

2. Add all remaining ingredients except the ground pork to a large bowl. Whisk or stir to combine.

3. Add the ground pork and softened onions to the bowl and use your hands to evenly combine all the ingredients.

4. Gather up the meat mixture and place it in the center of your slow cooker's insert. Use your hands to shape the loaf so that it has at least a half inch gap between the loaf and the sides of the insert.

5. Pat the top of the loaf flat and put the lid on the slow cooker.

6. If your slow cooker has a temperature probe, slide that into the meatloaf now, making sure not to let it touch the bottom of the pot.

7. Cook the meatloaf on low until it reaches an internal temperature of 150F, about 3 hours.

8. You can remove the meatloaf from the slow cooker straight away, but it is easier and more sturdy if you let the meatloaf sit for 15 - 30 minutes in the turned off and uncovered slow cooker before trying to transfer it to another dish.

9. The meatloaf can be eaten immediately, but is much better if it is refrigerated overnight and then sliced in the morning. Reheat the slices in an oiled skillet at low-medium for 1 - 2 minutes per side before serving.

Original Recipe from Meatified

Tip of the Week: Thin from 40 to 60

Gaining weight during middle age is natural, right? Wrong. With the right attitude and an appropriate diet and exercise regiment, you may be able to keep your youthful figure and good health for a healthy start to your silver and golden years.

Weighing Responsibility

There are four main reasons why people gain weight during their 40s and 50s: hormones, overeating, lack of exercise, and stress. Research has shown that hormones are responsible for only two to five extra pounds. Poor lifestyle choices account for the rest.

To combat your lack of good lifestyle decisions maintain a healthy diet, exercise regularly, and manage stress.

Eat and Burn

The key to avoiding gradual weight gain is to burn as many calories as you consume. Eat smaller portions at meals but make sure you include a balanced diet of high protein and high fiber foods.

Watch your calorie intake and make sure you burn those calories by speeding up your metabolism with aerobic or cardiovascular exercise. Make it a part of your everyday routine. A good goal would be to burn 400 to 500 calories a day.

Decompress the Stress

When under stress, many people tend to overeat, not exercise enough, or attempt to ease stress through unhealthy behaviors such as drinking or smoking. To manage stress, you must first identify the causes. Then you must take charge of your thoughts, emotions, work schedule, family life, and environment. Aim for a balance of fun, work, and relaxation. For some extra help, find support from a friend, spouse, or therapist to reduce the stress in your life.

No matter how common midlife weight gain seems, it is not necessarily inevitable. You just have to take control. So eat a balanced diet, exercise for your physical and emotional well-being, and reduce the stressors in your life. Then kick back and relax, knowing you won't be another victim of midlife weight gain. 

FRESH! Wellness Group

18th Floor 734-7th Avenue SW Calgary, Alberta T2P 3P8 Canada (403) 217-2730