This month I am featured on the fitness site called Nutra guys. Nutra guys highlights male and female physiques from around the world.
If you want to be inspired with the best physiques check it out! My story is here learn more.
http://www.nutraguys.com/feature-spotlight/nutragirls/sandra-froher
Status magazine opportunity
As a competitor and expert trainer you learn fast that marketing is key. I have entered to win a chance to be in Status magazine an elite health & fitness magazine that promotes the best athletes.
The challenge was to make the top 5 in my group of competitor’s this was done by posting 3 photo’s and a short bio on the Status magazines website then fans would click on the site then vote daily for one month I received well over 7,500 votes approximately. My first goal was then achieved I came in 3 place and now in the top 100.
The next step here to help with my goal is to like the fan page and click on my photo press like to vote :). I appreciate the opportunity for more exposure from Status Magazine, and also the support that all of the voters have given me. This contest ends in one month. Feb 19 2012 at 9 pm.
Dear Sandra Froher December 2011
I would like to take this opportunity to thank you for the incredible changes you have helped me make in my life. Several months ago, I was at a pretty low point from a physical perspective. I was an ex-athlete who had spent too much time working at a desk, eating donuts and believing my body would take care of it’s self. I was the heaviest I had ever been, was noticing severe drop in my energy levels and a rise in injuries. I wasn’t as motivated at work, was less patient with my two year old child and not as helpful around the house. Something had to change and so I called Sandra Froher at Muscle Lines.
From our first meeting, Sandra inspired me with confidence. Your knowledge of nutrition and fitness was obvious, but your absolute conviction that I could make the necessary changes was amazing. Sandra changed the way I ate, the way I exercised and even how I was looking at myself. We have been working together for three months and the changes have been amazing. I am fitter than I have been since I was competing as an athlete. I am leaner, stronger, feel better about myself, am doing a better job at work, and best of all, I know that I’m being a better husband and father. My family has even reaped the benefits of our new “Lean for Life” nutrition philosophy. Previously, our little girl loved eating junk food for snacks.. now she reaches for carrots and apples. My wife, who is very pregnant and has a history of high blood pressure, is healthy as can be. Her midwife strongly believes her upgraded health is directly linked to the change in our eating habits.
Sandra, you have changed my family’s life and for that, I am extremely grateful. I will not hesitate in recommending you to my friends, family, acquaintances and anyone else who will listen to me rave about you.
Beat regards
Brecon Gage
General manager Bath Fitter Vancouver Island.
Check out my latest photo shoot featured at Home for the Honeymoon, with award winning photographer Jen Steele of Bella Boudoir.
Chocolate Protein Bars
INGREDIENCE:
Pre heat oven to 350 degree’s. Oil a baking pan 9 x 9
Mix ingredients pour into pan cook for 35 minutes. Cool and cut into 8 bars.
Fast & “Lean for Life”
Asian grape fruit dressing
Combine ingredients in a blender and blend until smooth texture. Store in the refrigerator it will keep for up to 5-6 days. Pour over your favourite salad, enjoy another “Lean for Life” recipe !
Check out my story of how I was inspired, and the obstacles I have overcome to continue in my sport. Everyone has a story & mine is heard here on inspirational bodies.
I first began my yoga practice 7 years ago at the age 55 to stretch my body. I had worked out at the gym for years & found I was losing my flexibility. I soon realizedI was stretching my mind as well as my muscles & tendons. My new awareness of body & mind led me to understand the positive impact yoga was having on my life holistically, including my spirit. I have come to know & believe in the power of yoga to enhance health, energy, focus, confidence & overall sense of well being. I love teaching yoga & sharing what I have learned. In turn, I learn much from my students.
Whether you work in an office or you are an athlete, everyone’s body carries areas of tension, stress, injury and/or general fatigue.
The style of yoga I teach brings body awareness as students learn about why they feel the way they do & what movements will encourage healing, lengthen muscles & stretch tendons. Opening & releasing brings relief of pain & freedom of movement.
Neck & shoulders are a primary target as well as hips including hamstrings & the psoas muscle. Movements to reduce & heal repetitive strain injuries are covered.Vague aches & general stiffness are addressed. Working with each client & their specific needs provides noticeable benefits of overall health.
The lineage of yoga I study is Raja Yoga or Royal Yoga. It is traditional in concept & practice & based on 8 limbs or areas of study.
Yammas – Restraints Niyamas – Observances Asanas – Physical Poses Pranayama – Energy Control through Breath Pratyahara – Withdrawal of Senses Dharana – Concentration Dhyana – Meditation Samahdi – Enlightenment
Asana & breath control are the focus the practice of which greatly enhances ones overall ability in life.
If you are interested in semi private yoga classes where you will receive the attention you deserve through controlled numbers in the class room setting please e-mail for details to : musclelines@gmail.com for more info on classes.
The class is half full so if your interested please put your name on the list to avoid disappointment.
Thanks you
Sandra Froher
musclelines@gmail.com
Curried chicken and sweet potato casserole
This dish is great on the day’s you forgot to UN-thaw your chicken and don’t have time to fuss, but you want to eat clean & “Lean for Life”.
Preheat oven to 350. Place ingredients in a casserole or roasting pan. Bake for 40 mins stirring occasionally.
This meal can be served over brown rice or brown rice noodles or just eaten on it’s own always assess your goals and alter the starchy carbs accordingly.
This meal is prepared in less than 15 mins the rest of time is cooking time :}
Enjoy another “Lean for life” meal.
Ingredients:
1 15 oz. can chickpeas or garbanzo beans
1 teaspoon minced garlic or 3 cloves garlic, crushed
1 teaspoon canned chipotle chilies, diced
5 tablespoons lemon juice
1/2 cup chopped cilantro leaves
3 tablespoons olive oil
1 1/2 teaspoons tahini
Preparation:
Drain chickpeas and set aside liquid from can. In a blender or food processor combine all remaining ingredients. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Place in serving bowl, and create a shallow well in the centre of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Serve immediately with fresh, chopped veggies or pita, or cover and refrigerate.
Yummy & “Lean for life” Enjoy!
Training with Sandra is amazing! In 8 weeks I shed nearly 20lbs and built a bunch of muscle.
