For all recipes, we recommend adding a scoop of natural plant based or whey protein powder (chocolate or vanilla flavour). We carry a variety of all-natural protein powders at the club for your convenience. Protein is essential for everyone.  It fuels your body, helps you build lean muscle, accelerates recovery, keeps you satiated and so much more. 

Ingredients
Makes 1-2 Serving

Blueberry Muffin Smoothie 

• 1 cup almond milk
• ¾ cup frozen blueberries
• ¼ cup oats
• 1 tbsp almond butter
• 2-3 dates
• ½ tsp vanilla
• ½ tsp cinnamon
  
  

Chocolate Lover Smoothie 

• 2 cups almond milk
• 2 tbsp cacao/cocoa powder
• ¼ avocado
• 4-6 dates
• 1 tsp vanilla
• pinch of salt
• 4-6 ice cubes
  
  

Ultimate Green Smoothie

• 2 cups water
• 1 large cucumber
• 2 celery stalks
• small handful of parsley
• 2 frozen bananas
• 3 handfuls of spinach
• 6-8 fresh mint leaves
• juice of ½ lemon
  
  

Strawberry Milkshake Smoothie

• 1 cup coconut milk
• 1 cup frozen strawberries
• 1 ripe banana
• 3 dates
• 1 cup frozen grapes
• ½ tsp vanilla
  
  

Mango Tango Smoothie

• 1 cup watermelon chunks
• 1 ripe banana
• 1 mango
• juice of ½ lemon
• 4-6 ice cubes

Directions
For all smoothies:

1. First add the liquids to your blender. Then follow with the rest of the ingredients and blend until smooth.
2. Enjoy!

1. Use your body weight. You need nothing else besides your own body weight to get great results. The push up, for example, a very simple exercise performed with your own body weight will help you sculpt shoulders and a nice firm midsection.

2. Pick up the pace! No matter where you are, you can squeeze in some extra cardio. Walk at a faster pace while breathing deeper to increase your heart rate. Bam! A mini cardio exercise.
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3. Use your breath. To get the most out of your breath, breathe from the diaphragm. To do this, think of breathing in a 3D fashion; your ribcage should expand from front to back, top to bottom, and left to right. These deep breaths will help you burn extra calories and give you extra energy during your workouts. The bonus is that you can use this breathing style not only to burn more calories during exercise but also while walking to the  store, working at your desk, or just sitting in the car on your next road trip!

4. Carry a reusable water bottle. No matter where you go or what you do, bring water with you. Our bodies can misread being hydrated for being hungry, leading to over consumption and weight gain. Also, when traveling on planes or to higher altitudes in general, the amount of oxygen in the air decreases equating to dryer air and reduced body hydration. This can leave you with unhealthy food cravings, headaches and poor body awareness from fatigue. To be more alert and make more right food choices, drink more water! Carry a reusable water bottle wherever you go. You can empty out the water before a security check point and fill it up right after. You’ll save money on bottled water, not to mention help reduce waste! And be sure to check out our amazing FPF branded water bottles at the gym - they're stainless steel, double walled, vacuum sealed and will keep your liquids cold (or hot) for days. Available in 2 sizes. 

5. Be food prepared! No matter where we are, we’re often tempted to “grab and go,” especially when traveling. Unfortunately, most ready to go snacks are calorie packed and nutrient deprived. Save yourself the extra calories and pack some protein bars, pre-cut veggies, fruits and/or nuts in your carry-on bag so you’re prepared to fight the urge of the grab and go unhealthy options.

6. No time? No problem! More intensity! Even 20 minutes will get you into the zone of fat blasting and muscle building as long as you maximize your effort. The goal of a short workout should be to workout at your personal intensity max. When you feel like it’s time to stop, try pushing for 10 more reps to maximize the hormonal response from your workout. Do this for at least 20 minutes targeting your upper, middle and lower body with push ups, planks, crunches and burpees, and you’ve got a complete workout!

7. Keep a food log. Recording what you eat is one of the best ways to stay on track. Make it easy for yourself and download an app (we like Lose It!) to keep track of your daily intake no matter where you are. Your goal should be smaller meals, more often.

8. Watch a workout video. No matter where you are, you can easily watch a YouTube fitness video to stay on track – it’s like bringing a personal trainer wherever you go! 

9. Buddy up! Accountability is everything. Having a partner keeps you accountable and makes diet and fitness goals more fun! Not only have you set yourself up for success with buddy system accountability, but you now have someone to share your excitement with when you hit your goals!

10. Shop the farmers market for fresh produce. If your food can survive nuclear fallout, you shouldn’t be putting it in your body! The less time your food can survive on the supermarket shelf, the better it is for you. Fresh fruits and vegetables don’t last as long as a box of Wheat Thins and that’s a good thing! Vitamins and minerals that are found in darker fruits and vegetables are what you need to keep your body healthy. Pick up fresh produce wherever possible.

11. Find stairs! Climbing stairs is an incredibly effective cardio and lower-body sculpting workout, and you can normally find staircases somewhere in the vicinity of a park or beach.

12. Use water bottles as dumbbells. You get the dual benefits of resistance training and hydration, both critical during the summer. Water bottles can be used for a number of toning exercises such as tricep kickbacks, arm circles and overhead presses, and can also add resistance to lunges and squats.

13. Burpees! The most comprehensive exercise that can be done anywhere, anytime! Three sets of burpees will give you a cardio workout while also targeting upper body, lower body and core strength. It’s the all-in-one exercise!

14. Find a bench. Benches can be found in numerous outdoor areas and serve as a great fitness tool. For a quick full body routine, try the following: Start standing on top of the bench and lunge behind you bending the back knee as low to the ground as possible. Make sure your front knee remains directly above the heel to protect your knee. Alternate reverse lunges completing 8 on each leg, 16 total. Step down from the bench and turn around and sit on the bench with your legs extended straight in front of you, feet on the ground. Pressing your palms into the bench with fingertips forward, lift your rear end off and slightly in front of the bench, and bend your elbows directly behind you for a tricep dip. Shoot for 15 getting the full range of motion. Turn around and finish the set with 15 push ups, hands on the bench, back in a straight line from your neck to bottom of your spine. Start from the beginning with the reverse lunges, followed by tricep dips  and push ups. Complete three full sets.

15. Pack some tubing or elastic bands in your suitcase.  They’re light, take up very little space in your bag and can provide several options for toning and resistance training.

16. Ocean swim! Take advantage of nature’s biggest pool and get a great workout. When it’s time to cool down from the sun, create a challenge for yourself and see how long you can keep your feet off the ground treading water. Try three rounds and attempt to last a little longer each time.

17. Engage the family. Part of the beauty of summer is family bonding, and finding fun ways to incorporate fitness can also teach kids the value of staying active. We recommend creating a fun obstacle course for the whole family to participate in, either as individual competitors or as teams. Let the kids help you come up with the obstacles, which can be done at the park, the beach or in the backyard. Think of a Tough Mudder inspired course…find something you can climb up, something to climb under, something heavy to carry or pull from one spot to another. Add in some long jumps or something to jump over, some cones/stones to zig-zag around, or even simple hopscotch. You’ll get a great workout and have stories to tell for years!

18. Walk during airport delays/down time. Depending on the city you’re in, airports have become a modern day shopping mall. If you have a delay or extra time before boarding, take a lap around the airport and browse the shops in your terminal. You can pick up a gift for your loved ones and burn some calories while tugging along your luggage.

19. Pack for fitness. If you pack gym clothes at the top of your suitcase, it can be a great reminder to hold yourself accountable for a workout.

20. Rent a bike. Most major cities around the world have adopted “Rent a Bike” programs. This way you can tour the city and get a great workout.

21. Pack healthy snacks for long flights. It’s best to bring your own healthy snacks on flight rather than purchasing candies, chips and processed foods in flight. Good ideas for snacks include almonds, bananas and protein bars.

22. Hit the sand. Summer traveling involves some fun in the sun and if you’re really fortunate, the beach! Challenge yourself with working out in the sand. Exercising in the sand provides an excellent training environment and in certain aspects actually works the body a lot harder than using a hard, flat surface.

23. Drink tons of water. Anywhere, everywhere, any time. Drinking water and staying hydrated can help fight jet-lag, it can amp up your energy and can also prevent heat exposure and heat exhaustion during the summer.

24. Book hotels with fitness amenities. When traveling, it’s easy to get off your A-game and not put any time in at the gym. When booking hotels or other accommodations, be sure that the location has some sort of fitness center or workout space, this way you have no excuse to slack off.

25. Eat the food of the culture. When traveling abroad, you’re most likely to taste different cuisines rather than gorging from places you eat from at home. This way, you can experiment with smaller, multiple meals throughout the day, which is better for digestion and building metabolism.

Try this healthy summer salad that’s super simple and fast to make ahead of time. You have a cucumber base with black beans (or kidney beans) and corn added. Throw in two large avocados, cherry tomatoes, green peppers and cilantro, and you have a refreshing salad that is perfect to take along to your next picnic or family gathering. 

Ingredients: 
(Serves about 8; use organic vegetables whenever possible)

• 2 English cucumbers, diced
• 2 cups black or kidney beans, cooked and rinsed (drained and rinsed if using canned)
• 2 cups frozen organic corn, thawed but still cold
• 2 red bell peppers, diced
• 3 cups cherry tomatoes, cut into halves 
• 2 large avocados, diced
• one large bunch of cilantro leaves, chopped
  
  

Sweet + Spicy Dressing

• 6 Tbsp apple cider vinegar
• 2 Tbsps raw honey
• 2 Tbsps organic extra-virgin olive oil
• 1/2 Tbsp fresh garlic minced
• 1/2-1 Tbsp fresh chili pepper, minced (depending on heat preferred...some peppers are hotter than others!) OR 1 Tbsp of your favorite hot sauce
• sea salt and pepper to taste (about a 1/2 tsp. each)
  
  

Instructions

1. Place the cucumber, black beans, corn, red pepper, cherry tomatoes, avocado and chopped cilantro in a large glass bowl.
2. In a smaller bowl, whisk all the dressing ingredients until combined well.
3. When ready to serve the salad, drizzle the dressing over, and gently toss to combine. Enjoy! 

Ingredients:

• 1/2 frozen banana (ripe / peeled / sliced)
• 1/4 - 1/2 medium ripe avocado (more avocado = creamier, thicker smoothie)
• 1 scoop vanilla or chocolate protein powder (we carry a variety of high quality plant-based and whey based protein powders at the club - Iron Vegan & Progressive brand)
• 1 large handful greens of choice (spinach, kale, rainbow chard)
• 3/4 - 1 cup unsweetened plain almond milk (or any dairy-free milk)

ADD-INS optional:

• 1-2 Tbsp seed of choice (hemp, flax, sesame, sunflower, chia, etc.)
• 1-2 Tbsp nut butter (almond, cashew, sunflower, peanut, etc.)
• 1/2 cup sliced frozen (or fresh) cucumber or berries (organic when possible)
  
  

Instructions:

1. To a high-speed blender, add frozen banana, avocado, protein powder of choice, greens, and dairy-free milk. At this time, add any desired add-ins, such as nut butter, seeds, or additional fruits and vegetables (such as berries or cucumbers).
2. Blend on high until creamy and smooth, scraping down sides as needed. If smoothie is too thick, add more dairy-free milk to thin. If too thin, add more frozen banana or avocado.
3. Taste and adjust flavor as needed, adding more banana for sweetness, avocado for creaminess, or greens for vibrant green color. Protein powder can also be used to add more sweetness (depending on brand / flavour).
4. Divide between serving glasses and enjoy! Best when fresh, though leftovers will keep covered in the refrigerator up to 24 hours or in the freezer up to 2 weeks. 

​Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours. 

Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.

We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey. 
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
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OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy! 

Ingredients: 

• 1/2 cup gluten-free rolled oats 
• 3 Tablespoons chia seeds
• 2 Tablespoons cacao nibs
• 1 1/3 cup almond milk
• toppings: granola, berries, citrus, nuts

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Directions: 

1. In a medium bowl, combine rolled oats, chia seeds and almond milk. Fold to combine until ingredients are evenly distributed. Cover and let rest at least 1 hour in the fridge (overnight is best).
2. Divide chia oatmeal between two serving bowls. Add additional almond milk, if desired. Add toppings and serve immediately.
   
   

Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.

Ingredients:
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces 
• 1 Red Onion, peeled and chopped 
• 1 Red Bell Pepper, seeded and chopped 
• 8 oz. Mushrooms (any Kind), quartered or halved 
• 1 medium eggplant, chopped into cubes 
• 1/2 butternut squash, peeled and cubed 
• 3 cloves garlic, minced 
• Salt & pepper, to taste 
• 1 tsp. steak seasoning (your favourite brand) 
• 1/3 cup Olive Oil
 
Directions:
1. Preheat oven to 450 degrees. 
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings. 
4. Gently toss to coat all of the veggies. 
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
 
Enjoy!!