6 weeks devoted to focusing on the many things that get lost in our daily lives. 6 weeks of reflection, growth, and lighting your soul on fire! My absolute favorite session of the year is just a month away. Check out all the details below.
What better way to head into the holiday season than with a grateful heart? Our focus for this year's Passion Project. We will be ready to accept challenges put forth, ready to give thanks, ready to receive love.
Passion Project Session October 10-November 18th
Weekly Focus
Week 1: Gratitude
Week 2: Grateful for Strength
Week 3: Setting the Foundation
Week 4: Grateful for your Support System
Week 5: Grateful for your Body
Week 6: Pay it Forward
In addition to your registration for BOOM Camp you will also be automatically enrolled in our Passion Project, receive daily emails related to your weekly focus and a complimentary Yoga & Mimosa event! You will also receive this custom Cannon Fitness duffle bag!
Pre-registration: September 9th-23rd $170
Registration: September 24th-October 9th $190
4 locations Available!!
Each class has limited space available, so sign up today to secure your place!!
South Reno 5:30 am w/Heather
Old Southwest 5:30 am w/Erin
Northwest5:30 am w/Jessie
9:45 am w/Heather & Jessie
Check out the workout schedule on www.cannonfitnes.net or email heather.cannon@cannonfitness.net for more info
You are not going to believe what Cannon Fitnesshas in store for you this summer! Are you ready for this?! Our biggest challenge ever is coming your way. We want you feeling your strongest this summer and we are going to help you get there. Starting July 11th we are raising our expectations and pushing you to your best!
Its a1000 Rep Summer!
New Session Begins July 11th- August 19th
40 Days 1000 Reps
Complete 25 reps of the following exercises each of the 40 days
Pushups
Burpees
Squat Jumps
Controlled Bicycle Crunch
**Plus weekly challenges!
And we are adding even more! The participants with the most points over the 6 weeks will win BIG!
1st: $75 off your next session
2nd: $50 off your next session
3rd: $25 off your next session
How to gain points:
5 points for each class you attend
1 point for each day of exercises you complete
5 points for winning a weekly challenge
5 points for sending a video of your 25 reps (max 4 videos)
Can't join us for the session? That's ok!! Post your videos online and follow along on Facebook and Instagram (Cannonfitnessreno)
3 locations available
Spots are limited!
South Reno w/Heather (3 spots available)
Northwest Reno w/Jessie (2 spots available)
Old Southwest Reno w/Erin (3 spots available)
There are going fast with the challenge so register today! $150 until Friday June 24th.
School's out for summer! Pool time and beach days are here. We want you feeling your strong, confident, and lean while sporting your beach gear. Here are some simple steps to get you there!
1. Workout Your Entire Body
In order to get strong lean abs, you have to workout your entire body not just your stomach! Choose workouts that include big muscle groups and incorporate core strength. This will fire all those muscles up and get them working together. The harder you work, the more muscle groups you include, the more calories you burn after your workout. Exactly what we want...the burn after the workout! Go to the Cannon Fitness Facebook Page to find some great total body workouts.
2. Avoid These Foods
When heading out to the pool, beach, or any event in which you want to feel your best, try to avoid these foods that can lead to bloat and discomfort.
-Dairy
-Some fruits that are high in fiber such as apples
-Beans
-Fatty Foods
-Gum (creates gas, which leads to bloating)
-Carbonated beverages (including those sparkling waters!)
3. Eat a Breakfast High in Protein
This is always a recommendation, but especially important when you what to feel your best. Filling up on a high protein meal will keep you satisfied longer, muscles fueled, and keep you from snacking on empty calories for the rest of the day! My favorite go to high protein breakfast is an egg white omelette filled with veggies or 1-2 eggs, broccoli, and 1 slice of turkey.
4. De-bloat with These Foods:
Prior to putting on your bathing suit, use these foods up to 5 days before to help you de-bloat and flatten your tummy.
-Asparagus: contains high levels of the amino acid asparagine which helps rids the body of salts. Asparagus is a great natural diuretic. (I love including it in my morning scramble to start my day off right!)
-Quinoa is a good source of potassium which helps prevent bloat and water retention.
-Papaya: contains powerful digestive enzymes to help break down foods quickly!
5. Complete These 3 Ab Strengthening Moves:
Follow along with Katey our Cannon Core Trainer and complete 3 sets of 15 reps 2x a day! Toning those core muscles will definitely make you feel good all summer long!
Triangle Abs
Perfect for toning your sides and obliques. Place one foot forward and the other laterally. Hips must stay pointing in the direction of your forward foot. Hinge over, use your abdominal muscles to pull you up and extend overhead.
V-Drag
Tone those upper abs with this isometric v-hold and leg drag. Make sure your lower back is firmly planted against the ground and stays there through the entire exercise. The lower your leg the more difficult this exercise.
Boat with Open Arms
A total core burner! Sit in a v-sit position with shoulders down, chest up, and belly button pulled toward your spin. Circle arms up and extend legs out. The further out you extend the more difficult the exercise. Try to stay nice and tall throughout the entire exercise. If you need to modify this exercise you can place your heels on the ground until you can hold the full v-sit.
Changing your eating lifestyle can be overwhelming, especially when looking at the cost of organic foods. But the truth is eating healthy can actually reduce your costs! By filling your body with nutrient dense, lean foods, you can reduce your health care costs, your Starbucks runs, and other junk food costs that may be "eating" your dollars. So here are some ways to save when shopping for organic, fresh, unprocessed foods.
1. Buy in Bulk: buying staples such as almond flour, coconut flour, coconut oil, oats. Know your essentials, the things that you find yourself using over and over. I purchase many of these things from Amazon.com. If you are a subscriber to Prime, shipping is free! Also online grocery shopping offers great deals as well. Thrive Market offers a huge selection of healthy grocery options. Plus you can search for coupons to receive a percentage off your orders! 2. Frozen Veggies: I love the look of all the fruits and veggies as we walk into Whole Foods, I just want to buy and eat them all! But did you know that purchasing frozen veggies is a great option as well. Frozen fruits and vegetables are picked at their peak season ripeness, and then frozen immediately. Freezing them preserves their freshness. Plus there are so many options for purchasing organic! 3. Use in Season Fruits and Vegetables: Summer is a great time to find amazing fruits and vegetables. In season fruits and vegetables are in abundance so the prices drop when they are being harvested. Staff in the produce department can help you determine which fruits and vegetables are in season. 4. Know When to Skip Organic: Ever heard of the dirty dozen? These are the fruits and vegetables that are a must for buying organic. However the rest don't necessarily need to be purchased organic if you are pinching pennies. Here is a list:
12 Most Contaminated Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Grapes (Imported) SpinachLettuce Potatoes 12 Least Contaminated Onions Avocado Sweet Corn (Frozen) Pineapples Mango Asparagus Sweet Peas (Frozen) Kiwi Fruit Bananas Cabbage Broccoli Papaya 5. Determine Your Costs: I often calculate what a meal costs me. The other day I purchased 2 bunches of organic kale for $3. I added them to soup consisting of chicken sausage, canned organic tomatoes, can of navy beans, and chicken broth. The dinner totaled $10 to feed 4 people. Kale contains 26 vitamins and minerals and cost me $1.50 per bunch. Now compare that to a candy bar. $1.50 for no vitamins and minerals, a huge amount of sugar, and no nutritional value. Plus I was able to feed my family of 4! It is possible to make the transition to clean eating on a budget. Use the 5 tips to help you get started!
How much different would your perspective of yourself be if you focused on loving the things you love as much as dwelling on the things you dislike about yourself? Today we are chatting about building confidence and loving yourself for exactly who you ARE! We can admire someone else's beauty, inside and out, without questioning our own. We are all made in a wonderfully unique way. Today is the day we appreciate our beauty and strengths!
Do The Things That Make You Happy!
When you go for a run or workout, how do you feel after? Happy, energized...maybe a little tired;) But you feel good. Do more of what makes you feel good! Seek time each day, if just a few minutes, to release the tension and make yourself feel good. Your happiness is just as important as your families, your friends, or your co-workers. Giving yourself this time isn't selfish! When you feel happy, that energy becomes contagious and those around you feel it and want it!
Show Yourself Some Love.
Today when you look in the mirror, I want you to say one thing you love about yourself and then another, and then another. Telling ourselves what we love nixes the negative talk. Don't let yourself go towards what you dislike. Stay positive and show yourself the love! More than likely we can't change what we don't like, but what we can change is our view of ourselves.
Believe in Yourself.
You are always telling others they can do it...well so can you! My favorite quote, was given to me by my best friend during a difficult time. I look at it each day to remember I can do what ever it is that I want out of life! If I fail...its ok, I will learn and move on. That isn't to say it isn't scary, but if I don't try how will I ever know?
Wear Red Lipstick.
Be bold! Wear what makes you feel good. I always use to tell my students "don't come to school in pajamas." What are pajamas for? Sleeping, so that is exactly what you are going to feel like doing in them. Step out of your workout clothes, take a shower, and dress how you want to feel. Feel the boost in your energy and confidence when you are wearing something that makes you feel amazing!
Most importantly, be you. Know you have a purpose and share it! We can worry about what others think, but that is wasted energy. Use these tips to boost your confidence and spread your happiness to those around you.
You have done it! You have made the commitment to begin eating healthy....now how to get your family on board.
5 tips for Eating Clean with a Family
One of my main goals for the Cannon Fitness Clean Eating Program is that it is a program suitable for the entire family. I want my family to learn the value of eating nutritious unprocessed foods. I want them feeling and performing their best. I want them to feel confident in their choices of foods when I am not around. And most of all...I don't want to have to make 3 different meals each night! I know you hear me on that! So here are some tips to get the family on board and make your life easier in the process!
Ease them in.
Choose their favorite meal and make it clean. Lets take my daughter's favorite meal as an example....Sloppy Joe's (or as we call them Sloppy Izzy's). Turn this into a clean dinner my making a few small changes. Choose an organic ground beef, turkey, or chicken as the meat. Avoiding added growth hormones and pesticides. Use a whole grain bun or even a gluten free bun, I sub out the bun and make a lettuce wrap. Often my kids follow suit. For the sauce...I make my own! Here is an awesome recipe to make your own Cannon Fitness Clean Eating Sloppy Joe's:
1 tbs olive oil
1-1/2 lbs lean ground beef
1 (15 ounces) can tomato sauce, no sugar added
1/2 cup clean ketchup (no high fructose corn syrup)
2 tbs yellow mustard
1 tbs garlic powder
1 tbs onion powder
1/2 green bell pepper diced
1/2 red bell pepper diced
1/2 sweet onion diced
In a large sauce pan heat 1 tbs of olive oil on medium heat. Add diced bell peppers and sweet onion. Cook until translucent. Add ground beef and brown. Once ground beef is brown add in all other ingredients. Mix with wooden spoon. Turn heat to low and let simmer for 10-15 minutes. Serve with a whole wheat or gluten free bun..or lettuce cup!
Let them help you!
Yes...children in the kitchen can get a little messy and chaotic, but if you involve them in the process of making dinner, the more excited the will be to eat it! My little man loves helping me make juice and sneaks bites out of everything we put in. I can't complain about that! Kids will be proud of what they have help make and ready to gobble it up. I also ask for their help in creating our weekly menu. "What do you want for dinner this week?" They always speak up. They love feeling involved in the process.
Talk to them.
It is important to talk to your children about eating healthy. This way they understand why I feed them what I do and not just think I am torturing them by saying "no" to pizza every night. We talk about how healthy foods make us feel and how are bodies feel when they have too much sugar, tummy aches, tired, etc. Healthy foods give us brain power to do good in school, energy to be able to play, and vitamins and minerals so our bodies can grow to be strong!
Eat as a family.
If you want to set a good example to your kids and show them you are eating healthy, you have to do it with them! I know eating as a family can be tough with all the different activities and schedules in the evening, but setting aside at least 2-3 times a week to eat as a family is so important. Not only does it provide them with a healthy meal, but it provides them with a safe environment to talk about their day and lets you know what is happening in their lives!
Plan, plan, plan.
If you have participated in The Cannon Fitness Clean Eating Program before you know that planning is a must! "Plan and prepare" is our moto. Sitting down every Sunday for 1 hour to write out a menu and a grocery list will be how you succeed! This saves those last minute bad food decisions from creeping their way into your life. You are planned, you know what you are having, no room for a call to pizza delivery!
The Cannon Fitness Clean Eating Program is family friendly and kid approved. We will be holding a new 6 week session beginning May 2nd! Learn the Cannon Fuel Formula for a healthier life, a toned, lean, strong body, and more energy! For more information please visit this link and sign up today! Cannon Fitness Clean Eating Program
Cold and flu season is upon us! And with the holidays behind us, we may be feeling a little run down. The prime time for those cold bugs to set in. So here are some ways we can help fend off the cold and flu and boost our immunity!
Strengthen Your Gut:
70 percent of your immune system is actually in your gut! The microbes in your gut not only help you digest food, but they also regulate your metabolism, hunger, weight, and immune system! Adding probiotics into your diet can keep your gut engine running properly. Probiotics, also known as good bacteria, help reduce inflammation and prevent infection. You can add probiotics into your diet in many ways, they can be taken in a capsule form, powdered form, or you can ingest them through fermented foods such as saurkraut, or my favorite Kombucha. Kombucha is a drink found in many health food stores. It also packs vitamin B, to boost your energy!
Keep Up Your Exercise Regimen, but Don't Skimp on Sleep:
We know that exercise is a mood booster. But did you know its also an immune booster?! Just another reason to get in your daily workout and torch calories. Keeping up on your exercise regimen is an important factor for staying flu free this winter. But so is catching some zzz's. Aiming for 7 hours of sleep each night gets the body rested and rejuvenated to tackle those viruses. Skimping on sleep can lower your immune system function as well as interfere with a good workout. Keep up on sleep to have the energy to tackle your strength session!
Get Your Greens in!
Ditch those over processed foods for foods high in nutrients and antioxidants! Overly processed foods cause inflammation in the body and decreases immune function. So next time you are at the grocery store, avoid the inside aisles where the packaged and processed foods live, and shop the outer parts of the store that contain your fresh foods. Eating foods high in antioxidants will boost your immune system. Zinc is another important mineral for fighting that cold that is creeping in. Dark leafy greens, nuts, and salmon contain zinc which has antioxidant, anti-inflammation, and anti-bacterial properties. Just the thing you need to kick that cold to the curb!
Reach for a Natural Hand Sanitizer:
Many hand sanitizers and household products contain triclosan, which studies have shown to cause hormone disruption in animals. So instead of reaching for the toxic hand sanitizers, try making your own with a few all natural ingredients. I love dropping a few drops of lemon oil and OnGuard essential oil in with some water into a small spray bottle. It is just as easy to access as the old toxic sanitizer! Or try sticking just to the old method of soap and water.
