FU Fitness

Thank-you facebook friends and family for all the birthday wishes on the 30th

Online coaching and inquiries https://www.candacejanzen.com/ book a free 1:1 goal setting call

Youtube channel for online workouts + stretching --> Subscribe to https://www.youtube.com/watch?v=d8VtHHJHHtY&list=PL6pLwLSpP2sF8JQS-R3YiPtDZJ1bUHCF_

Oxygen Yoga & Fitness Squamish - Monday, Wednesday + Friday morning classes

F45 Training Squamish Wednesday afternoons and some evenings / weekends

RideHub Bike coaching + Guiding

Remember your health is your most valuable possession, take care of it today and your future self will thank-you

15 minute - post bike/workout stretch Join coach Candace for a 15 minute stretch. Best after activity whether its a walk, bike ride, workout or end of a long active day.

🌟 Exciting News!

🍏 Are you ready to unlock the secrets to high-performance nutrition? As a nutritionist and personal trainer with over 10 years of experience, I'm thrilled to announce the launch of my FREE High-Performance Nutrition Guide! 🎉

🔥 Whether you're an athlete striving for peak performance, a busy professional aiming to optimize energy levels, or simply someone passionate about health and wellness, this guide is packed with invaluable insights to help you reach your goals.

In this comprehensive guide, you'll discover:

🥦 Expert tips on crafting a balanced and nourishing diet tailored to your unique needs.
🏋️‍♂️ Strategies to enhance physical performance, boost endurance, increase energy and recover faster.
🧠 Nutritional recommendations to support mental clarity, focus, and overall well-being.
🍽️ Delicious and nutritious recipes to fuel your body and satisfy your taste buds.
📈 Actionable steps to cultivate sustainable habits for long-term success.

Ready to take your nutrition game to the next level? 💪 Don't miss out on this opportunity to elevate your health and performance FOR FREE! Simply click on my website, input your email and I will send you a FREE copy!

https://www.candacejanzen.com/down-for-maintenance

👉 Feel free to share this post with friends, family, or anyone else who could benefit from expert guidance on nutrition and wellness. Together, let's empower each other to thrive and live our best lives! 🌟

High Performers Nutrition Guide | Candace Janzen

What is your FAVOURITE Meal/Treat/Drink around the holiday season? (PS it does not have to be healthy)

I am designing an Ebook for my clients + anyone who is interested in receiving some recipes for this season 😉

Creating sustainable habits over time are what leads to long term satisfaction and long term results!

this is what we focus on when it comes to our clients and program delivery!

Are YOU ready to create sustainable habits so that way you do them even when your not feeling motivated?

We would love to help you!

Comment below if your ready to hack yours 🙌🔥

- Coach C

“It’s not about perfect. It’s about effort. And when you implement that effort into your life. Every single day, that’s where transformation happens. That’s how change occurs. Keep going. Remember why you started.”

Us coaches are proud of each and everyone of our clients who have put their health first!

This week we are highlighting 2 ladies who've returned to working with us in August 🙏

#1 Before (L) After (R)

Aga is back! In 3 weeks, she has increased her calories and adapted to a more 'plant based lifestyle', making her health a priority, she is down 8lbs and 9 inches!

Aga is fueling her body for her goals and determined to put on more muscle 💪

#2 Before (L) After (R)

Mylene is back! 2 weeks into her new routine, Mylene is eating more and she is learning more about what foods her body likes and dislikes. "My energy no longer drops throughout the day, I can keep up with my 8 year old son". - Mylene

Mylene's results speak for themselves, she is down 6lbs & 4 inches. We are gearing up for another season in the mountains!

Are you ready to take your health to the next level?

David and I are looking for 4 ladies to transform in September, are you ready?

Send us a DM 🔥💪

5 Secrets to losing weight in your 40s and beyond!
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As an online health coach… the biggest question I get is… How do I lose weight and KEEP it off?
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My BIG secret is… You have to ENJOY the process.
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#1) FOCUS ON THE PROCESS MINDSET.
Instead of focusing on just losing weight, focus on creating a process that you want to keep doing… AKA Sustainability.
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#2) LESS is …LESS!
Far too often do I hear about starvation diets, infinite fasting and crazy low calorie limits.
This ultra low trend turns you into a diet-aholic, just like a drunk needs more drinks to get a buzz, you eat less and less to lose some weight quick but end up rebounding bigger than when you started.
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#3) YOU DON’T HAVE TO KILL YOURSELF IN THE GYM.
Crazy that this is still a secret but the truth of the matter is you can’t out gym a nutrition problem… You don’t have to kill yourself to lose weight, you don’t even have to go to the gym… you just have to move.
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#4) A HABIT IS YOUR BEST FRIEND.
When it comes to doing those things we just don’t like… building a habit around it means you’ll actually do it.
Everyone hated brushing their teeth when they were a kid… but almost all of us made it a daily habit.
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#5) ACCOUNTABILITY IS WHAT ACTUALLY WORKS.
This one was hard to face as I love creating fancy programs for our clients…. But the truth is… it doesn’t matter how fancy the program is IF… your client doesn’t stick to it.
Accountability, support and encouragement is what actually keeps our clients motivated and on track.
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Any one of these secrets could be the one that moves the needle for you and helps you hit your goal the right way.
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Which secret speaks to you… let us know in the comments.
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FO40 TEAM.

HOW FITNESS CHANGED MY LIFE…
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I was also fit, always in shape…
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Then I hit my 20s… And I grew a problem with my weight.
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Binge drinking, overeating and generally self deprecating.
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The real struggle was how I felt about myself.
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Fitness helped me gain confidence again.
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Fitness was the only thing that made me feel Human.
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Fitness transformed me into who I am.
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Forget the specific strategies and complicated work out programs…. It’s not really about that.
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If you stop moving, you die.
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Stop moving early on in your life and you’ll die a slow painful obese death.
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Keep moving throughout and you’ll be limber and sprite.
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It’s easy to fall into the obesity trap, it doesn’t even take that long to go from fit to fat.
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I gained 80lbs in a year, “how could I let things get so bad so fast.”
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Weight is easy to gain and easy to lose… Eat more or starve yourself right?
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Fitness didn’t change my life… it made my life.
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Where I am today, what I do to serve others and who I surround myself with...
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These are the things that changed when I got fit.
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I know the same things are possible, when you believe in yourself and trust the process.
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Coach D
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HOW TO BALANCE YOUR WORKOUT PROGRAMS…?
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Life is tough to balance between commitments, appointments, other people's needs and “to-do” lists. There is alot going on. Don’t make your workouts so hard to balance, regardless of whether you are in the gym, at home or travelling from one hotel gym to the next. By the end of week make sure you balance these 9 muscle groups
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Lower body:
1)Anterior (squats)
2)posterior (deadlifts)
3)accessories (side to side lunge)
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Upper body:
1)Anterior (pressing)
2)Posterior (Pulling)
3)Accessories (rotator cuff)
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Core:
1)Anterior (crunches)
2)Posterior (back extension)
3)Accessories (Obliques)
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Missing something from your routine, got questions? Let me know in the comments!!
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Hope this helps, Coach C.