Breakfast: It’s more than a Pop Tart!


We’ve all heard, at one point or another, that breakfast is the most important meal of the day. While most parents make sure their kids start their day with a full stomach, many adults tend to make it all the way to lunchtime on a few cups of coffee. Research has found that people who skip the first meal of the day are more likely to eat a bigger lunch, and also tend to seek out unhealthier and higher-calorie foods.

Research also tells us that eating breakfast helps kickstart your metabolism and maintain or reach a healthy weight. Experts believe that breakfast keeps the metabolism running higher because skipping meals causes the body to kick into ‘starvation’ mode. It’s more likely that people who regularly eat breakfast also make good dietary choices the rest of the day.

Keep in mind that when making breakfast choices, many options simply aren’t that nutritious. Many prepared foods like boxed cereals, pastries, and breads contain large quantities of sugars and additives, while common breakfast meats like bacon and sausage that are high in saturated fat and sodium.

A good breakfast should include a heart-healthy source of protein and a complex carbohydrate that is high in fibre; this combination is known to help satisfy hunger until lunch time. Protein foods can include low-fat meat,  dairy products , nuts or nut butters, as well as eggs. High-fibre carbohydrates include fruits, vegetables, and whole grains.

If you are looking for something easy and on the go, try a simple breakfast that includes one hard-boiled egg, a piece of 100-percent whole wheat toast, and a piece of fresh fruit. OR you can make Daniela’s WONDERFUL breakfast bar that is filling, satisfying and FULL of goodness!  Here is the Recipe:

Ingredients – makes 4 bars:    2 c frozen mangos or blueberries, 2 ripe bananas, 12 T Oat bran, 1 cup quick oats, 4 eggs, 3 c milk, 4 t flax seed, 2 packs Stevia —— Spray a casserole dish with pam. Pour Mango or blueberries in dish. In a large bowl mix the other ingredients with a hand blender. Pour over fruit and bake at 350 for 1 hour. Breakfast for 4 days !!!mangobar


Posted in Survivor Nutrition Tagged with: , ,

January Jumpstart challenge starts Wednesday! Get fit and win $500 cash!



Are you tired of making new years resolutions that don’t work? Setting your expectations too high can just be disappointing. Why not set a few small goals instead? For example: Cutting out pop in January, exercising for 10 minutes a day next week or finding some new vegetable recipes this month? These are small, attainable goals that can assist you in achieving those things you really want to do to get healthy (or get back into fitness after the holiday baking!) Get out your paper and write down 1 small goal each week that you’d like to achieve and put it somewhere you can see it. Don’t worry if you get sidetracked or take a step backwards just get back on your saddle and giddyup! No one is perfect… not even the photshopped people on instagram with ‘perfect’ pictures are perfect!!! Don’t buy into that, just try to be the best version of your own self. Resolutions don’t work…. but accountability and community support do and that is just what we’re here for! Try a free class anytime at any location and let us help you with your goals. This Wednesday, we have a 6 week special for the price of 4. More info here! 

Posted in Franchise info

Sleep deprivation and the voice inside your head

istocksleepSleep is underrated. Without enough sleep, we can’t function properly. Our immune system is lowered, our thinking is clouded and we become irritable and discontent (just ask any new mom). If you are one of the people affected by insomnia or sleep deprivation, how bad are you willing to try and change it?  It takes time to form a new habit and the key is to be persistent. Here are some tips that can help:

  1. Exercise. Yes you expected this one. Vigorous exercise like walking briskly , jogs, cycling, swimming laps, climbing stairs or anything that requires your heart to PUMP! No time? You’re on Facebook right now aren’t you? You can make time quit kidding yourself. How bad do you want to change your sleep patterns?
  2. Stop eating 10-12 hours before you wake up. Get up between 5-7am? Stop eating around 7pm. This gives your organs a chance to renew themselves. It’s a natural way of cleansing.
  3. Limit caffeine to 1 coffee only in the morning.
  4. Limit alcohol and sugar or just cut it out for a while…. Again… how bad do you want to sleep?
  5. Get your daily dose of fresh air. Go outside on your break even if it’s raining and breathe in that fresh oxygen that we are so blessed to have in this city (and it’s free too what a miracle)
  6. Have a ‘no electronics in your room’ rule. Your brain will associate your bed with your i phone or TV so get out of that habit asap.
  7. Try to wake up at the same time each day. It will help to train the brain.
  8. Before bed, tell yourself that right now at 10pm, there is nothing you can do about any ongoing problems at home or work. At this time all you can do is sleep. Good night voice in my head. Just keep doing it every night.

If you’re body is tired enough, it will sleep. If you have sincerely tried all these and still can’t sleep, see your family doctor and find out what else might be going on. Happy snoring!!   PS : Come and try one of our bootcamp classes and we guarantee you will PASS OUT after it HA!

Posted in Franchise info

Cold Weather Fitness Tips!

mountains on winter sunny day

Honey… it’s COLD outside! Many of you are still coming to class with Shorts and thin sweaters and freezing to death during bicep curls! So keep in mind the following tips during this Cold Snap we are having:

  • Bring Gloves. Not the cheap $1 ones either. Some good, insulated gloves. In fact, leave a pair in your car.
  • Wear Chapstick. Go buy a pack of 3 at the dollar store and leave 1 in your car.
  • Put hot water or decaf green tea in your bottle and by the end of class, it will be lukewarm.
  • Wear layers and a coat or vest that covers your derriere. You will be cold during stretch time.
  • Invest in pair of Ear muffs. The are great for the first 15 min of class!
  • Wear those grey, ugly work socks or get a pair of outdoor Goretex runners. (Feet get COLD)
  • Bring Kleenex or a roll of toilet paper ( leave it in the car)
  • Take a multi vitamin, a chewable Vitamin D and drink lots of decaf Green tea!!!!

Last but not least, be prepared before class. Sleep in your workout clothes or have them right by your bed. Keep your stuff in the car if you are  rushing to class on the way home. If you fail to plan… you will PLAN TO FAIL!  Go easy on the sweet stuff and caffeine as they will lower your immune system in the long run. Don’t wait for a perfect day friends……it won’t be here until June!!!!! See you at class dear bootcampers. We love you all xoxoxoxox

Posted in Franchise info

Work Burnout and Halloween Candy

Feeling burnt out at work? At home? In life? This happens to many of us and there are simple ways to tell if it’s happening to you! They are:

Feeling tired all the time, not finding joy in things you used to enjoy, feeling irritable and snappy, Reduced ability to concentrate, Pessimism, Feelings of being overwhelmed, insomnia, weight-gain, sore back or tightness in the shoulders/neck. – These are just some of the signs that you may be experiencing some kind of burn out. Your body is sending you signs, so take them seriously. YOU hold the key to prevention!

Here are some things you can do to prevent this burn out:

Don’t say ‘YES’ all the time! Start saying ‘No’ and setting some boundaries in your life. A ‘Yes person’ will burnout so much faster than someone who says No sometimes. It’s ok you know, the world won’t fall apart!

Play. Do something you enjoy. Don’t know what you enjoy? What did you enjoy when you were 10 years old?? What did you want to do with your life ? That is what you have probably forgotten about. Think about it.

Limit your Social Media time. It is ADDICTIVE (not your fault) and we can begin to ‘compare’ to others and become jealous. Take a break and limit it. Be mindful of what you, yourself post too. Unfollow those who make you feel crappy about yourself.

Get your full 8 hours of sleep. Did you know 100 years ago the average sleep time was 9.5 hours? If you can… NAP and recharge that battery! (Yes I do it everyday I am a total Grandma lol)

Talk with people. Schedule Face to face time.  You will release some wonderful endorphins and get out of yourself and the ‘me me me ‘ trap.

Don’t skip breakfast! EAT! And stop eating 12 hours before you eat breakfast. So if you get up and eat at 7am, your cutoff time should be 7pm. Give those poor organs a chance to fast and renew themselves. You don’t need to buy a  ‘cleanse’ just do this each night and your organs will cleanse themselves.

Limit Caffeine and stay away from Halloween Candy! You will get a ‘sugar high’ followed by a horrible low. Sucks to be an adult, I know!

EXERCISE! If you are not exercising, start now. 30 min a day at least. Walk, bike, run, gym… WHATEVER just go for goodness sakes!

Remember, you are not alone! Schedule in some breaks, do things you enjoy and just say NO sometimes. Take care of yourself and ask for help! It’s ok to need help and reach out. Oh and in the meantime…. DO SOME BURPEES!!!! 


Posted in Franchise info


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Survivor Fitness was picked by Culture Trip as one of the best fitness classes in 2017