8 Insecurities Women of All Ages Have

8 Insecurities Women of All Ages Have

When you work with people that are literally changing their own lives, you can’t help but learn personal details about them. We’d even go as far as saying that knowing the personal details about a person’s backstory, fears, successes, and dreams is important when you’re helping them reinvent themselves. Over time, we’ve noticed that even … Read more

#AskJohn Ep.001

How to Keep on Track With Your Goals, & Overcome Anxiety and Depression | #AskJohn Ep.001

Episode 001 of The #AskJohn Show is the start of something great. Today we tackle the topics of how to keep on track with your goals, & overcome anxiety and depression with diet & exercise. Have a question for John? Leave it in the comments or send us a Facebook message if you want to … Read more

Mia's Simply Fluffy Protein Pancakes

Mia’s Simply Fluffy Protein Pancakes

When you’re living the Lean & Fit lifestyle, protein is the most important macronutrient….and a lot of the time, it’s the most undereaten macronutrient too. Finding ways to include protein in every meal (yes, even breakfast!) is important to your success. Here’s a simple & delicious protein pancake recipe that we’re sure you’ll love. It’s … Read more

Spaghetti ala Mia!

Spaghetti ala Mia!

  Spaghetti squash (also affectionately known as squaghetti) is incredibly rich in B vitamins (great for eyesight), folate (aids in development of healthy cells and may mitigate birth defects), potassium (preserves nerves & muscle),  and maganese (benefits bone and tissue health, metabolism, calcium absorption, and nerve function). It’s pretty darn clear that this is going to be the … Read more

Why Hamilton Is Loving High-Intensity Interval Training (HIIT)

Why Hamilton Is Loving High-Intensity Interval Training (HIIT)

If at any time you have ever tried working along with CrossFit, Tabata, P90X and Insanity workouts then you already know what High-Intensity Interval Training (HIIT) is. The popularity of High-Intensity Interval Training among Hamilton residents has skyrocketed over the past few years (ahem, some of us have been doing it before it was cool), and … Read more

The Only Guaranteed Way To Lose Belly Fat

The Only Guaranteed Way To Lose Belly Fat

The Internet is bursting at the seams with how much information there is about losing belly fat. What most of these resources don’t tell you is that there is no way you can spot-target belly fat. That won’t stop them from trying to convince you their latest ab-focused workout will get you the results you want … Read more

A shot of our popular Tread & Shred class in action.

What Happens To Fat As I Burn It?

C55H104O6+78O2→55CO2+52H2O+energy AKA The Weight Loss Formula You may have an idea of how the body loses weight. But where does it go? Where does fat go when we exercise? What does the weight loss formula even represent? We rarely think about it. We train hard and eat clean to get the satisfying results of a … Read more