In 2012 I entered an on-line contest through Status magazine where fitness models from around the world submitted 3 photo’s and a short bio to be posted on the Status web site for the next year. Each month there was a new group of fitness models, the first step was to get as many votes as humanly possible within the month I ended up with 7,587 votes and only 4 models would be chosen to move on to the next qualifying round. After qualifying in the first round I then had to post another picture on Status facebook page with the goal being to get as many votes as possible for the next month. I ended up with 500 votes which elevated me to the gold medal round and I survived the battle of the beauties with Top 100 score.

This process has been a learning experience on marketing and I encourage any new fitness models to step up and try. The results are rewarding to say the least. Being in Status magazine is an honor  as it’s one of the leading Fitness and Martial arts magazines in North America.

Run out and grab your copy of the latest Status magazines Spring issue #23 for the Top 100 Fitness Models! Thank you to Status magazine for the opportunity , it’s truly an honor to grace the pages of such a high quality fitness magazine

Get your copy here

2 cups Almond Meal/Flour

2 eggs, beaten

2 teaspoons Olive Oil

1 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon garlic powder

1/2 teaspoon ground oregano

1/4 cup grated Parmesan cheese ( optional use more almond flour to replace if needed)

Preheat oven to 176° C (350° F). Combine all the ingredients and mix together. If the dough seems too wet, you can add a little more cheese or almond flour.

Line a baking sheet with parchment paper and put the dough in the center. Top with a second sheet of parchment paper and roll out to your preferred thickness. {This dough is super sticky, so don’t forget the parchment paper!} Can be rolled out super thin to make a huge pizza.

Bake the crust for 12-15 minutes until the edges are golden brown.

Pizza topping here are:

1/4 cup Organic pesto

2 Barbecued chicken breast

1 can water packed artichoke hearts

2 handful spinach

1 saute onion

organic goat mozzarella cheese top to taste.

After adding desired toppings bake for another 15 mins, broil if you like it crisp.

Yummy and “Lean for Life”!

It’s great to aspire to something more but nothing is achievable with out constant focused effort, however the amount of work that it takes to achieve and maintain this look is not for the average person.

There are many things to consider when ordering up a body from your trainer. Some of the questions I ask in my consultations are:

How much time per week do you have to commit to these goal?

What is your line of profession how many hours a week do you work?

Do you have children if so how many and what age?

One of the most important questions I ask is how are you at following structure because there is going to be a lot of accountability involved and can you stick with guidelines for long periods of time? My next question is one of the most important ones in reaching your celebrity body goals. “What are you willing to give up to get what you want?”

You must be willing to do everything it takes to reach your goal. Mentally you must keep positive each day, remember your mind is the leader. If your mind is positive and on track your body will follow.

Affirmations of success are helpful. If you don’t fully believe in yourself and your goals the obstacles that appear will stop you in your tracks.

Planning your attack so that when the obstacles come along you just step over them and continue on your path to success.

Being super fit and healthy is a decision, you must decide each day to make choices that move you closer towards your goals. There will be days and weeks that are hard and you will want to give up, but remembering the bigger picture of your goals and why you decide you wanted them in the first place can help you to forge on. Having a professional on your side can be the difference maker.

In my many years of personal training, I have noticed clients that have reached their ultimate goals have a few things in common; the ability to stay focused on the big picture and stay calm when things don’t feel like they are working; and be ready to change. We must do everything we can to achieve the ultimate goal and patience will defiantly be required.

When ordering up your new body remember be ready to commit fully, make sure your goals match the time you can spend on them. Get a clear understanding of how much time per week you will need to achieve this goal.

If you still want the celebrity bodies then go after it, commit to the scheduled workouts along with highly structure nutrition plans, and be ready to say no when you need to. In my years of coaching and training there has never been a client that has reached goals and is disappointed with the result.

Sandra Froher

Creator of “Lean for Life” programs

breaking out in hives, tired, achy, just not right. The hives covered most of my body and were so bad

that I ended up in the emergency room & on high doses of prednisone as the doctor was concerned that

if it didn’t get under control within 24 hours I’d have to be hospitalized because of the risk it could cause

blood poisoning or organ issues. Fortunately for me, the prednisone worked & the hives started to go

away and so I began to taper off the medication, only to flare again once at low doses. This circle of high

doses to control to tapering off only to flare again would continue for 8 months when finally after 3

biopsies, I was diagnosed with an autoimmune disease.

A year later the disease was under control & I was slowly tapering to low doses of medication to

maintain the symptoms, however, I was 25 pounds heavier from the prednisone, which is a steroid, and

from becoming sedentary through the ordeal. I’d always been active so weight had never been an issue,

I could lose 5 or 10 pounds easy, but 25, I didn’t even know where to start I only knew I didn’t want it to

get worse.

After returning home from a beautiful Caribbean vacation, the pictures were all I needed as incentive

and so I started my own weight loss program. 4 months & only 7 pounds later, it was frustrating and I

was suffering from information overload from all the researching I’d been doing on autoimmune

diseases, my disease, as well as weight loss & exercise – I was bombarded and being someone with a

demanding, stressful career & life, I didn’t need my weight loss to be too!

Enter Sandra! Thanks to a mutual friend who knew of my situation, she recommended I talk to Sandra

and so we were introduced – and by introduced, I mean through email – to date we haven’t met face to

face. I detailed everything I knew about my illness, my lifestyle etc. and sent all the info to Sandra, a

couple days later, an email came back – “Yes, I can help you!” And so I signed up for a 3 month internet

program.

In those 3 months, I lost 15 pounds and 29 inches. For those who don’t know about prednisone, it not

only causes weight gain but fat gain and fat redistribution – so about the time I’d get bummed out about

only losing 2 or 3 pounds, I’d take my measurements and OMG – I’d have lost 9 inches, it was crazy,

Sandra had turned me into a fat burning machine!!!! I found it so easy – don’t get me wrong, it was

hard work, but Sandra laid everything out for me, I just had to follow, do the work and get the results.

Also the food was fantastic! I learned how to incorporate the rules into all my favorite dishes & having

the 80/20 rule meant that I still got to splurge occasionally and I loved the workouts. Having been

someone who enjoyed fitness, it didn’t take long to get back on the wagon but what was enjoyable to

me was the diversity of weight work – I knew how to do bicep curls & sit ups but the variety of moves

meant muscles were popping out in places I’d never seen them before – so cool!!

At the end of the program, I was back to the size I’d been before I got sick, it was amazing. I ended the

program & went on my way full of the Lean for Life rules & knowledge that Sandra had instilled in me,

all prepared for anything or so I thought. A few months later, I started having issues again, first adrenal

fatigue caused by having now been on steroids for two years, then I’d start dealing with IBS & migraines,

what was happening to my body?? By November, I could hardly get through the work day let alone

maintain my fitness program.

Once I started feeling semi well again, I contacted Sandra because I thought there was still more that I

needed to learn and honestly, I missed working with her so I signed up for another 3 month internet

session.

Within a few weeks, my autoimmune disease flared and I was back to the doctors, having more tests

and all that fun stuff, but what really helped was Sandra & her knowledge. Where I was thinking ok, I’ll

do what I can, she jumped in & altered my program to where I was doing what my body needed to heal.

We went from metabolic weight training to yoga, nutritious smoothies & meditation. If I didn’t know

what my body needed, she did!!

I’d like to stress one very important feature of the Lean for Life program – it is not a ‘boxed set’

approach to fitness!!!! This is my program, specially designed for me & my needs!! Sandra brings an

expertise unlike any other I’ve experienced. I’m not on a weight loss journey, I’m on a wellness journey.

I live with chronic illness and need to arm myself with everything I possibly can to live as healthy &

symptom free as possible. As far as illness goes, I’m fortunate, mine is controllable and has the potential

for remission and just because I choose to take it head on doesn’t mean I don’t have bad days & days

that I need to alter what I’m doing but having someone like Sandra in my corner means I don’t have to

worry about taking on the overload of information, she does that for me and presents me with the best

options to deal with what I have on my plate, literally & figuratively, at any given time.

I’m learning to listen to my body, autoimmune, IBS, migraines, all my little demons, are to my

knowledge, all lifestyle issues, by living a clean & healthy lifestyle, I’m giving myself the best opportunity

to live symptom free!! Once my focus changed from one of vanity to one of wellness, it was remarkable

how easy everything became – health is not difficult, Sandra showed me this! And for anyone who has

commented that they admire my willpower – I give them my opinion – I don’t believe in willpower, I

think it’s a copout –you either do it or you don’t, it’s that simple. I never understood why willpower only

applied to good choices, after all, when’s the last time someone said “wow, it really took a lot of

willpower to eat that box of donuts”!!

The only limitations you will have with Sandra’s Lean for Life program will be the ones you put on

yourself! I’m 44 years old, I’m learning to live with an illness, I live over an hour from a gym, I live over

800km from my trainer – all things that had to be factored into my program and still I have had

success!! My first session with Sandra was all about losing the weight I’d gain, second session has

turned into Sandra helping me to learn about how to listen to my body and do what it needs to heal –

who knows what future sessions will bring, but I’m very confident there will future sessions, this

program is changing my life, I love it and can’t wait to see how it plays out – stay tuned 

Raw coco 3 tsp or to taste

Coconut oil 2 tbsp

Almond milk 3 Tbsp

Vanilla, or chocolate protein powder 1 scoop

hemp hearts 2 Tbsp

Heat a sauce pan on medium melt coconut oil stir in raw coco until blended,

remove from heat in a small cup add protein powder coco and coconut oil, blend in almond milk and stir until a pudding like consistency add more almond milk if needed.

Refrigerate for 15 mins add hemp hearts on top and enjoy a rich chocolate protein blast! Healthy and “Lean for Life”.

#1 Only take on one habit to break at a time. I would easily estimate that you triple your chances for success.

#2 Put your plan on paper. Write a start and finish date. Include what you want to happen and what is your reward.

#3 Commit Commit Commit!!!!!!. Tell the world about your commitment, blog about it, share it and own it. Put a note on your desk about your intentions the more you commit the easier the accountability becomes.

#4 Realize your obstacles. Find the solution before the problem materializes.

#5 Be consistent. If you only do your new habit sometimes you will fail to create a new positive habit. You must preform the new habit always.

#6 Stuff happens, old habits have a way of creeping in like uninvited dinner guests. Press re-start this is how habit’s are truly broken.

In my experience the biggest challenge in new clients is changing old habits. To be highly successful each student needs to be open to change and explore why idea’s and old habit’s haven’t worked. One of my famous sayings is “You can’t eat what you want, and look and feel like you want”. At first all the changes will seem daunting, but I can assure you once you form new habit’s it becomes easier and will also feel more natural. Nothing you eat can take the place of feeling fit and healthy. More health equals more quality of life.

“Habit is habit, and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” – Mark Twain

Makes 22-24 Protein Balls

Ingredients:

1/3 Cup Ground Coffee

2 Tbsp Raw Natural Cocoa

2 Cups Cashews (you can use almonds or peanuts)

1/4 Cup Ground Flax

1/4 Cup Hemp Seeds

3 Scoops Natural Protein Powder

1 Tbsp Vanilla Extract

1/2 Cup Water

Directions:

Place all ingredients excluding the water into your food processor.

Blend until smooth.

Slowly add the water pulsing as the consistency thickens like dough.

Place ingredients into a bowl and refrigerate for a couple hours (this makes the mixture less sticky to handle).

Remove from fridge and roll into 1 inch balls.

Enjoy!

Fitness Star is a modelling and talent agency based out of Toronto, James Erdt is the co founder and owner of Fitness Star. Fitness Star has been growing and expanding their physique contests all over the world as well as helping athletes receive great sponsorships such as Nike!

I recently entered their “Best ever photo contest” with one of my modelling photos placing second !! There were over 1500 photo’s considered from all over the world. Placing second is a honour as the top three winners graced the fall issue of fitness star magazine as well as receiving some awesome prizes from great sponsors. Here are the top 3 finalists as follows. Male category- Abe Cruz from Los Angelas Cal, Chris Rodgers from Farmington Hills Michigan , Munene Wilson from Nakuru Kenya. The womens top 3 are Stephanie Bentley from Huston Texas, Sandra Froher from Victoria B.C. , Jessica Sicoly from Sault Ste Marie. A big thank you to the sponsors, Astone Fitness, Advanced Genetics, Nutrition Warehouse Canada, Simply Bar, Nutronics, PrOatein Bar, SSP Nutrition.w ship out the $500+ Prize Packages to our TOP 3 FEMHerALE

Fitness Star model agency gives fitness models a great venue to learn how to market them selves whether you are an experienced model looking for sponsorship or aspiring model there are great opportunity’s.

A big shout out to James and the Fitness Star team for giving me a great opportunity!

After several ultra-sounds, X-Rays, physio, cortisone shots, Intramuscular Stimulation , I had signed up for various fitness programs to help rehab my shoulder. After exhausting all possibility I had been told to simply deal with it, and just to accept the limited range of motion in my shoulder as this was how it was going to be. Clearly frustrated and defeated I toke a long hiatus from exercise.

This past year my wife suggested I go see Sandra at Muscle Lines personal training, as Sandra had helped many people we know.

After signing up with Sandra she worked out a customized weight training program for my special needs , over a short period of time I was starting to build muscle and stability around my injured shoulder as well as losing body fat.

I can honestly say that I now have full range of motion in my shoulder! On top of that I have lost 15 lbs and 15 inches!! Mentally I was back in the game. I started running again and no longer feel defeated and most important, I am enjoy exercise once again.

I was recently due for a full physical for life insurance two weeks ago. My blood pressure was 118 over 78 and my pulse is 58 clearly fit and healthy!!!

Thank you Sandra

Stephen Fortner

Changing old patterns is the first step to succeeding with your goals.

How do we look at fitness and wellness?

Where does is it on your priority list?

In order to change anything in life you need to give it your all!

Make your health and wellness a priority. Many people find they put there own needs on hold to take care of others. But in essence you are taking your own health for granted, until it is not there. My question for you is why wait to possibly feel un well or even get sick to start taking care of your yourself.

Exercising and eating well now may save you hours even years of sick time in the future and also have more energy for the rest of your life and commitments. Regular physical activity has many benefits including better health and greater vitality.

How do we look at fitness and wellness? All too often, people think of exercise as a punishment or painful experience, time consuming and obligatory. If this is how you truly feel, you are setting yourself up for failure.

You could instead think of it as a chance to unwind from a stressful day, a little time all to yourself and a way to improve your quality of life. Take some time and truly ask yourself what your thoughts around fitness and wellness really are. You may need to change the way you are thinking before you move on to even setting your first fitness and wellness goal. This may be what has kept you from succeeding in the past.

Look at some of the reasons why you may have not succeeded in the past when you tried to set other fitness goals.

How long did the routine last?

What happened to get in your way?

Where was fitness and wellness on your priority list?

Were your goals realistic?

Did you feel like a failure?

In order to make changes we must spend some time first clearing out old thought patterns and beginning with new positive plans for the health we deserve to have.

Remember this is your body and life you are in control of all your choices.

Stay focused stay “Lean for Life”