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Are you planning on gaining a bunch of weight this holiday season?

Of course not! No one plans for that. It just sort of happens.

Want to avoid those holiday pounds? Stay trim this holiday season with these 3 steps:

1. Re-Focus

This holiday season try to re-focus your attention away from food and back on to what’s really important—friends, family, giving, and traditions. Stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.

2. Be Strategic

It’s important to use strategy when approaching the many celebrations held this time of year. Do not arrive at the party hungry. Instead, eat a small low-calorie snack ahead of time to prevent overeating.

Another idea is to chew gum before and after a meal, so you won’t be tempted to overindulge in appetizers and desserts.

Also, find room in your busy holiday schedule for exercise. This will help you fight off the extra weight trying to attach itself to your midsection and rear.

3. Moderation

Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes. Call or email today to get started on my best available program.

Ian King 1-75 Rosedale Ave Brampton, On 905-463-2013 Total Body Fitness Get Your Free Consultation

Just For YOU

You put time and thought into finding that perfect gift for your friends and family.

But what about you?

With all that you do for others, it’s time to do something just for you.

How about the gift of a totally reshaped body in 2021? You and I both know that you deserve it. It’s your time…embrace it.

Let me be the one to make it happen. Call or email now and we’ll get started.


Protein Pumpkin Spice Frappuccino

What’s cold, creamy and tastes like pumpkin pie? This Protein Pumpkin Spice Frappuccino!

What’s even better is how low in sugar and high in protein it is so you can continue crushing your fitness goals. Enjoy!

Courtesy of

What you need Servings: 1

1 cup almond milk 1 teaspoon pumpkin pie spice ¼ cup pumpkin purée pinch of sea salt pinch of black pepper 1 tablespoon granular Swerve 1 cup brewed coffee, chilled 1 scoop vanilla protein powder Whipped Cream (optional topping) sprinkle of ground cinnamon


1. Combine the almond milk, pumpkin puree, black pepper, salt and swerve in a blender until smooth. Use the mixture to fill an ice cube tray. Freeze overnight or until solid.

2. Combine the frozen pumpkin ice cubes, cold brew and protein powder in a blender until smooth. Top with whipped cream and a sprinkle of cinnamon. Enjoy immediately!

Nutrition One serving equals: 165 calories, 3g fat, 529mg sodium, 7g carbohydrates, 3g fiber, 1g sugar and 26g protein.

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