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Come back regularily for new updates!!!

Next session: Aug. 29th – Sept.23rd!

July 20, 2011
Next session:   Aug 29th – Sept 23rd!
  • 3 times a week: Mon. Wed. Fri.
  • Lunch program 12-12:50pm
  • Indoor at WTTU Black Belt Academy   #1-22899 Dewdney Trunk Rd. in Maple Ridge
  • Cost: $85.00 per month or $12.00 drop in

This class involves Interval training, Tabata protocol, Functional movement. Short but intense workouts to fit a shorter lunchtime schedule WITH great results! Using resistance bands, body weight, dumbbells, med balls.

Evening sessions:  Aug.29th – Sept 23rd!
  • 3 times a week: Mon. Wed. Fri.
  • Evening class 6:15pm – 7:15pm
  • Undercover outdoor at 11645 – 248th st. in Maple Ridge
  • Cost: $200.00 First month/ 3 hours of personal training to prepare for the classes! Mandatory / Bring a friend cost is $175.00 per person! No more than 2 clients in the personal training program. You will be with me for the first week, prepared to enter the next 3 weeks of the session.
  • $15.00 drop in/ only after taking the 3 day personal training program
  • Continuing months $135.00!

This class will take your fitness to the next level! Completely outdoors, so space is unlimited.

Metabolic conditioning training, using a variety of equipment and body weight.

From, small tires to loader tires, sledgehammers, ropes, dumbbells, sandbags, chin up bar, plyo boxes, sleds, med balls, bands, intervals, sprinting. All gearing to create functional strength, mobility, cardio and endurance

ALL classes are limited space!  Book today.

First session Day class: Is important, we do a fit test, measurements (optional). Go over program.

For additional details on other classes, private training and prices, please call Michelle Chapman   T: 778-241-3814

Primal Muffins

July 17, 2011

“Primal Muffins”

What you need:

  • 2cups almond flour
  • 2 tsp baking soda
  • 1 tsp salt
  • 1TBL cinnamon
  • 1 cup dates / sulphur free, 3 organic bananas, 3 free range eggs
  • 1 TBL apple cider vinegar/ with Mother, ¼ cup coconut oil
  • 1 ½ cups shredded organic carrots and ¾ cup walnuts

Directions: combine flour, salt, baking soda, cinnamon

In food processor: add dates, banana, eggs, vinegar, coconut oil….blend it up!

Blend dry ingredients into wet ingredients.

Fold in carrots and nuts spoon into muffin cups

Bake at 350 degrees for   25min


Each muffin contains 190 calories, 12g carbs and 5g of protein

What is a Paleorimal diet?

July 17, 2011

What is a “Paleorimal” diet?

You will hear the owner and fitness trainer for Raw Fitness BC, Michelle Chapman, mention Paleo/Primal diet in her classes.  Here is more information on what these life changing habits of eating are all about.  Source:

According to – Paleo diet is all about eating a diet consistent with human genetic evolution and our ancestral, Paleolithic diet. Learn how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.

The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors – combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.

According to wikipedia –

The modern dietary regimen known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the “Paleolithic diet” also refer to the actual ancestral human diet.

Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of meat, fish, vegetables, fruit, roots, and nuts; and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.


Dinner for 2:  Paleo/Primal/Low carb

  • What you will need:  2 turkey breast cutlets, 4-6 oz each
  • 1/4 cup apple juice unsweetened organic (or the juice of 1 medium/large organic apple)
  • 1/4 cup chicken stock organic OR make your own stock!
  • 1 clove of garlic, minced
  • 2 T fresh tarragon, minced
  • 1/2 tsp fresh ginger, grated
  • salt and pepper
  • Coconut oil or Ghee (clarified butter) Remember coconut oil you may taste it in your recipe. DO NOT sauté with Evoo, and any other grain oils!
  • 1/2 tsp of arrowroot powder, optional (thickener)

DIRECTIONS:  Make the sauce by whisking the apple juice, chicken stock, garlic, tarragon and ginger together in a small bowl.

Heat a heavy bottomed skillet over medium high heat until good and hot. Add enough oil or Ghee that your meat won’t stick (I used about 1T in my cast iron I only use cast iron). Salt and pepper the turkey cutlets and sear 2 minutes on each side, then remove to a plate.

OR Bake the cutlets until done

Reduce the heat to medium and add the sauce to the pan. Stir to loosen any bits from the bottom, and when the sauce comes to a boil add the turkey cutlets back to the pan. Cook for a few more minutes until the turkey is done through and the sauce has boiled down. If the sauce has boiled down too far, add a little more chicken stock. To tighten up a loose sauce, dissolve the arrowroot powder in 1T cold water, whisk into the sauce and simmer until thickened.
Enjoy with steamed organic Broccoli/ mashed cauliflower (instead of potato).


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