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Fundamental Fitness Conditioning

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Brantford, ON
Fundamental Fitness Conditioning

Personal Training Specialists
* Personal Training
* Special Needs Training
* Youth Athletic Development

09/11/2026

💪🥇WEEKEND WORKOUT CHALLENGE!

This entire workout is done while you’re on the floor – and it’s surprisingly challenging.

TIP: Really focus on form and the muscles you are targeting while doing the exercises (i.e., your glutes!).

TIP 2: For a tougher workout, do all the exercises on one side and then repeat on the other.

Note: ES stands for “each side”

When you’re done, post below and let us know if you felt the burn. 👇👇

EXERCISE REFERENCE:
● Lying Leg Lift: www.acefitness.org/resources/everyone/exercise-library/38/side-lying-hip-abduction
● Fire Hydrant: gfycat.com/celebratedscratchycrayfish
● Donkey Kick: media.giphy.com/media/kGzm9DAE7chONMdCzl/giphy.gif
● 1-Leg Glute Bridge: tenor.com/o2I8.gif

09/10/2026

🧘THURSDAY ZEN TIP

The best tip for starting a meditation practice is to …

START WITH JUST ONE MINUTE.

And, don’t put any pressure on yourself to quickly ramp up your meditation time.

Start slow, and increase over time, when you feel ready!

This will make it easier, more pleasant, and help you find what works best for you.

❓Do you meditate?👇

09/09/2026

🥣This tasty pudding makes a hearty breakfast that’s packed with fiber and healthy fats.

Plus, it’s a GREAT use for leftover quinoa.

Tip: You also can use storebought crispy quinoa if you want to add some “crunch.”

Overnight Quinoa-Chia Pudding
(serves 2)

● 4 Tbsp chia seeds
● 1 cup (240 ml) vanilla non-dairy milk
● ⅓ cup (60 g) cooked quinoa
● 2 dates, pitted and chopped
● 3 Tbsp unsweetened shredded coconut

In a mason jar or medium bowl, mix together the chia seeds and milk, stirring until well combined. Add the rest of the ingredients. Cover and place in the refrigerator overnight.

That’s it! Enjoy the next day!

09/08/2026

💡It wasn’t that long ago that quinoa was an exotic grain that most of us hadn’t heard of!

Now it’s a healthy “superfood” staple that a lot of people keep in their kitchens.

Quinoa contains several important minerals – including magnesium, iron, and zinc – and it may help lower blood sugar levels.

It’s also a good source of fiber and antioxidants.

Even though it’s considered a grain, it’s not really a grain (it’s a seed) – and that means it’s it doesn’t seem to bother most people who are sensitive to gluten.

✅I’ve got a quinoa tip for you!

If you’ve tried quinoa in the past and thought it tasted bitter, it was probably because it was still coated with saponins, a chemical produced by the plant to protect itself when it’s growing.

Make sure you rinse the quinoa before you cook it! I know this can be a little tricky because the seeds are so small … but I have a tip for you:

THE TIP: Place the tiny seeds in a coffee filter, and then put the filter in a sieve or colander before you rinse.

Do you have quinoa in your pantry? ⬇️⬇️⬇️

REFERENCE:
www.medicalnewstoday.com/articles/274745
www.healthline.com/nutrition/foods/quinoa
www.britannica.com/plant/quinoa

09/07/2026

🔥 WEEKLY CHALLENGE! 🔥

🧘Ready to get your zen on?

It’s time for your MINDFUL MEDITATION CHALLENGE.

☀️This challenge couldn’t be simpler:

Find a comfortable (and quiet) place to sit. Set a timer for 5 minutes, and sit still, focusing on your breath.

Every day this week.

You can have your eyes open or closed — or you can follow a set pattern to breathe (in-out for 4-5 counts each) or breathe normally.

When you notice your thoughts start to jump around, let them go and refocus your attention on your breath (it’s normal for your mind to wander).

✅There are too many benefits to count — but this week, let’s just focus on how calm and relaxed you feel afterward!

Who is in for our challenge this week? Let us know in the comments.👇

09/04/2026

🥙Do you meal prep? ⬇️⬇️⬇️

09/03/2026

🔑THURSDAY TIP

Just say NO to microwaving in plastic containers.

😲Many plastic containers have harmful chemicals that can leach into your food if they are heated up. Even putting hot foods into plastic containers can make this happen.

These chemicals are linked with a long list of health issues, from disrupting hormones to obesity, diabetes, and even reproductive issues.

Replace your plastic containers with glass if this is a concern for you.

👉Do you use plastic containers? 👇

REFERENCE:
www.healthline.com/nutrition/can-you-microwave-plastic

09/02/2026

🤩Think of this as a healthier version of Nutella! Are you drooling yet?!

Use it on sprouted grain bread or rice cakes for a fast, easy, and delicious snack.

NOTE: To cut back on the sugar, experiment with the sweetness level, starting with just 1½ Tbsp and adding more if necessary.

Nutty Choco-Banana Spread
Makes 16 servings

● 1 cup tahini
● 1 large ripe banana, mashed
● ½ cup (50 g) cacao powder
● 3 Tbsp oat groats
● 3 Tbsp ground flaxseed
● 3 Tbsp honey or maple syrup
● 3 Tbsp coconut oil, melted

Place all the ingredients in a high-speed blender or a food processor. Pulse until it reaches a smooth consistency. Scrape into a glass container. Don’t get your face stuck in the jar 😜

This keeps best in the refrigerator. Enjoy!

09/01/2026

🍌Here’s a little mind-blowing banana fact for you:

Banana trees aren’t really trees. They’re an herb and a distant relative of ginger!

And like most herbs … bananas have some pretty amazing benefits.

First, they’re packed with potassium, which most of us don’t get enough of. (Great for healthy blood pressure, kidney function, and heart health.)

They’re also linked with better blood sugar control.

If they aren’t too ripe, they also have a good amount of insoluble fiber and resistant starch – which is a good-for-your gut prebiotic. The more ripe a banana is, the lower its fiber content.

😋TIP: If you have a sweet tooth, snack on bananas instead of junk foods with added sugars. Add them to plain Greek yogurt or give them a schmear of almond butter.

Are bananas a staple in your home?! ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/11-proven-benefits-of-bananas
www.pbs.org/newshour/nation/8-things-you-didnt-know-about-bananas

08/31/2026

🔥 WEEKLY CHALLENGE! 🔥

We have been doing a LOT of organizing in the kitchen this month...

And this week we are going to tackle perhaps the hardest job yet.

👉Your challenge: Getting your reusable/Tupperware containers (and their lids!) organized.

Related: also make sure that your plastic containers are BPA-free.

♻️You can tell by looking at the recycling stamp on the container: If you see a 1, 2, 4, 5, or 6, you can assume it’s BPA-free.

Plus … while you’re at it, you might want to consider glass containers.

With glass, you don’t have to worry about hazardous plastics. Plus it lasts longer, doesn’t stain, and won’t affect the taste of the food you are storing.

😂You KNOW we’re going to need to see some before and afters on this one!

Are you in? Let us know in the comments! ⬇️⬇️

REFERENCE:
https://cdn1.sph.harvard.edu/wp-content/uploads/sites/21/2012/12/bpa_and_phthalates_by_the_numbers.pdf
www.ecowatch.com/glass-bottles-harm-environment-2648968467.html
www.epicurious.com/expert-advice/which-food-storage-containers-are-best-article

Address

77 Ludlow Crescent
Brantford, ON
N3P1X2

Opening Hours

Monday	6am - 6pm
Tuesday	6am - 6pm
Wednesday	6am - 6pm
Thursday	6am - 6pm
Friday	6am - 6pm
Saturday	8am - 10am

Telephone

+15198029048

Website

http://www.ffcathletes.ca/

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