Archive for the ‘Nutrition’ Category

Here’s how I start my day almost every morning. It makes a great meal post-workout too!

The key is not to over cook it. Microwaves vary so you may have to stop and stir it more often.

It only takes about 5min to make, so it’s a great meal when you are short on time.

I’d love to hear your feedback, so post your comments below, Enjoy!

“Breakfast of Champions”

INGREDIENTS

1/2 cup rolled oats
3/4 cup egg white substitute
2 tsp flax meal
2/3 scoop vanilla protein powder
Sugar free maple syrup to taste
 

INSTRUCTIONS

Place rolled oats in microwave safe bowl

Add egg white substitute to oats, stir

Microwave on high for 1min, 30sec, stir after each 30 second interval

Add flax meal and cook for additional 10-20 seconds

Remove from microwave, add protein powder and stir

Drizzle with syrup

Check out the video and see how easy Breakfast of Champions is to make!

The Warrior Built DVD Set and Complete Body Transformation System is now live!

After nearly 2 years in the making I’m very excited to announce the launch of the web site….

http://www.WarriorBuilt.com

In addition to the two disk DVD set, included with the complete transformation program you also get…

1. The Warrior Built Nutrition Guide.
2. The Warrior Built Meal Plan and Recipes.
3. The Warrior Built Spirit Video and mp3 Audio download.
4. Plus three other bonuses!

Right now I’m giving away 5 valuable fitness coaching lessons for free, just for signing up for the Warrior Built newsletter….

To sign up you can go to… http://www.WarriorBuilt.com

There’s no obligation, and you can opt off the list any time you like. In each of these lessons I will share with you the top five mistakes that maybe sabotaging your own fitness efforts, and provide you with the winning solutions to avoid them.

The first lesson is on the Power of Goal Setting.

You’ll also receive other helpful tools that you can start using right away to build the body you want!

After signing up for the Lessons, you’ll then be able to check out the web page for the Warrior Built Body Transformation Program.

Also…

I was a recent guest on Lee Hayward’s Live Total Fitness Bodybuilding Video Talk Show. We chatted about the DVD and answered some viewers fitness related questions.

You can watch the replay here…

Let me know if you have any questions at all regarding your own health and fitness goals!

Take care,

Andy Pratt

Last Wednesday while cooking up our meals for the week, Courtney and I experimented a little in the kitchen with a new Lunch recipe. Ok I can’t take credit; it was Courtney’s idea…as it turned out the new wrap idea was absolutely delicious, as well as very healthy!

I actually got in trouble and ate one of hers too! Couldn’t resist!

Here it is…Hope you enjoy!

Chicken Pesto Wrap

Ingredients

* 4 (6-inch) whole wheat tortillas
* 12 oz grilled chicken breast, thinly sliced
* 2 cups cooked black beans
* 4 tablespoons pumpkin seeds
* 4 tablespoons crumbled feta cheese (or goat cheese)
* 4 tablespoons roasted red peppers
* 2 tbsp prepared Pesto sauce
* 4 tsp Renee’s Ranch Dressing
* 4 large romaine lettuce leaves

Directions

Place chicken in a large bowl, add pesto and toss using wooden spoon until chicken is evenly covered. Add black beans, pumpkin seeds, red peppers, feta cheese and lightly toss.

Warm tortillas one at a time, directly on a grill, or in a hot skillet, turning frequently, until hot and pliable, about 5 to 15 seconds each. Or heat, stacked between two damp paper towels, in the microwave for about 10 seconds per tortilla.

In the middle of each tortilla, place a lettuce leaf; spread 1 tsp of Ranch dressing on each leaf. Top with chicken mixture, roll the lettuce leaf first, and then tightly roll the lettuce pocket with the tortilla wrap.

Serve immediately or warp in plastic to keep them from drying out and refrigerate.  The lettuce leaf will prevent the tortilla from getting soggy.

Enjoy!

Andy

Receiving emails like this is part of the reason why I love what I do…Carolyn’s hard work, determination and focus brought her to her goal!

Way to go Carolyn! I’m very proud of you. It was an honour to have had the opportunity to work with you in preparation for last falls Heavyweights Classic.

In her words…

“Hey Andy! (No, you are not getting my food log! haha) Once again, thanks so much for all your help- doing the show was amazing and I couldn’t have asked for anyone better to help than you!

I attached my little story that I wrote up…

Carolyn’s Story…

During my early teenage years, I began to eat uncontrollably. By the time I was 15 years old, I was 5’4, 201 lbs. I remember climbing the stairs at school and nearly passing out when I reached the top. I never participated in gym class or any other physical activity for that matter.

My diet consisted of fast food restaurants, mini pizza, canned spaghetti, macaroni & cheese, chips, candy bars, and soda pop. I was made fun of at times, and I knew people used to stare and make fun as I walked by. There was no way I would wear a bathing suit in the summer, most times I would try to hide the fat by wearing baggy pants and large sweaters. I was extremely unhappy with what I had become, and began to realize that something had to change.

One day my Mother showed me how much sugar was in my beloved can of soda pop- from that day I gave up drinking it! Soon after, I decided to go for a walk. Then, every day I would walk home from school, rain or shine. One day my Mom thought I had frost bite because my legs were so cold and red from the blowing snow…that was how desperate I was to lose weight.

At 16, I had made an incredible weight loss of 50lbs! It felt great to be so light! I decided I wanted to keep fit, so my family bought a membership to the local gym. During that time I started weight training, I met my current boyfriend, Jonathan Browne, who helped me tremendously in learning how to exercise properly and motivated me even more to achieve the body I wanted. We built our lives around healthy living, and to this day it is our goal to someday help other achieve their personal fitness goals. Anyway, I kept weight training and losing another 10lbs, I made it down to 140lbs.

It was a struggle over the next few years to keep my weight down. Being a university student, it was hard to keep the grades up, deal with personal problems (one of them being depression at the time) and stay in shape. Although I gained a decent amount of muscle mass, I managed to creep up to 170lbs at age 22. Believe me, losing weight the second time around is about as hard as the first time.

After seeing a couple of bodybuilding shows, and meeting some past competitors, I knew I wanted to compete. I just needed a little more help and motivation. I decided to hire a personal trainer, Andy Pratt of Personal Best. Andy guided me through 22 weeks of hard dieting and training and made me believe I had what it took to compete in bodybuilding. I spent hours upon hours training, preparing meals, and eating, as well as avoiding eating many things that I love.

Finally, the day of the Heavy Weights Classic came (November 8, 2008). My family came to the city just to see me compete in this show. Soon, I was on stage, in front of an audience, wearing a posing suit and competing in my first show. It is hard to explain the feeling when you are standing there, all eyes on you, knowing that you look the best you ever have before. I went from a totally un-fit 200 lb girl, to the 2008 Women’s Middleweight bodybuilding winner. All it took was the willingness to change and the drive to keep going. Who would have thought the fat girl would have made it this far? I still can’t believe it!”

Congrats again Carolyn!

I’ve also updated the clients section of www.pbfit.ca …If you’d like to see some more before and after pics of Personal Best clients, you can check out the link to my my web site here…

http://www.pbfit.ca/Clients.html

See you soon,

Andy

Anouncing the Warrior Built Boot Camp!

Cost: $60+ taxes

Location: Bushido Martial Arts Fitness Center

The Boot Camps will run each Saturday morning at 11:00am, starting March 14th, for a total of six classes. Each session will run approx 50min.

The class will consist of a warm-up round, then five 5min conditioning rounds, consisting of body weight exercises and light resistance training, followed by a cool down/stretch.

The classes will be “go at your own pace”, so it’s open to any fitness level, beginners are encouraged, however the classes will also be challenging enough for more advanced athletes with the variety of exercises.

Classes are open to both men and women…anyone looking to improve their cardiovascular conditioning and burn unwanted body fat!

As a bonus for signing up for the first Warrior Built Boot Camps you will receive a…

Free Warrior Built DVD + Meal Plan!

Sign up now for the 6 week Warrior Built Boot Camp and get a free copy of the Warrior Built DVD and meal plan. You will be able to use the workout video at home for even faster results, and follow the same meal plan that the first three Warrior built participants used to achieve outstanding results! One of the first three participants lost 19 lbs in only 6 weeks! Their average weight loss for 12 weeks was 31+ lbs.

Check out this video for a preview of the Warrior Built Program:

Space is limited so sign up now to reserve your spot. Now is the time for you to get in awesome shape for spring!

To sign up, call Andy at749-7637

Or email personalbest @ gmail . com to register.

All the best,

Andy Pratt

P.S. Stay tuned for details regarding an all women’s Boot Camp with Courtney Rowsell starting soon too!