Can you believe there are only two months left in 2017? I can tell you I'm excited to be skiing in a couple weeks. Our first day on snow is scheduled for Nov 18th. WooHoo!

Unfortunately, this is also the toughest time of year for health, fitness, and weight loss. In fact, the majority of weight gained every year happens between Halloween and New Years. This is the reason so many people feel the need to have fitness and weight loss at the top of their New Year's resolution list. But you are different. This year will be different...with a few simple changes.

  • Step 1: Donate extra Halloween Candy (or throw it out) by Nov. 3rd.
  • Step 2: Decide that you are ready to reach 2018 in better shape than you are now.
  • Step 3: Create a plan to make that happen...and start following it.

Stop for a second to image what January will be like to focus on other goals for 2018 because you are already doing great with your health and fitness goals. Before you dismiss me as a lunatic, I want to remind you that many people are already in this position, and it's completely possible for anyone to accomplish. It simply depends on your mindset and actions over the coming months.

If you are interested, we are launching our annual #myprojectzero challenge later this month. The one simple goal is to reach January 1st at (or less) than your current weight. We have a complete "holiday survival" plan ready for you. Email us (info@freshfitness.ca) to RSVP. We will send the details shortly.

Yours in Health and Happiness,

Tim Borys


Wellness Group

Understanding Hormone Imbalance

Do you know what your pituitary gland, thyroid, thymus, adrenal glands and pancreas have in common?

They are all endocrine glands, and their jobs are to make hormones...

See Article Below

Tomato-less Marinara Sauce

If you have chronic pain or an autoimmune disease you probably will see much benefit from eliminating nightshades.

But if you don't suffer from that, you still can enjoy this new take on marinara.

Check out the details below


Project Zero 

(Starts Nov. 21st)

Coffee with Coach Seminar 

Stress & Adrenal Fatigue

(Nov 15th at Noon)

Holiday Survival Seminar 

(Nov 29th @ Noon) 

Email with questions, or to RSVP for these events.

Understanding Hormone Imbalance

Do you know what your pituitary gland, thyroid, thymus, adrenal glands and pancreas have in common? They are all endocrine glands, and their jobs are to make hormones.

Hormones are chemicals that deliver messages throughout your entire body via the bloodstream. These messages are delivered to your tissues and organs, but they are very specific: only those cells which are sensitive to that particular hormone will accept it and be activated by it.

Because they are very potent, it only takes a very small amount to initiate a significant response in the body. Hormones cannot be stored; they have to be produced and released at the precise moment they are needed. Therefore, in order to maintain balance within the systems in your body, this maintenance must continually be fine-tuned. An ongoing, intricate system of checks and balances is happening every minute of every day. 

For example, if the level of one hormone increases too much, your body may release a different hormone to restore the balance necessary for proper mental and physical functions in your body. 

When something goes wrong

When your body’s intricate system of checks and balances fails to keep your hormones at just the right levels and limits, hormone imbalance results. Hormone imbalance can happen at any age, but it is most common among adults who are beyond middle age. When hormones become unbalanced, it can have a profound impact on your quality of life, both physically and mentally.

Because there are so many different hormones working together in your body, the symptoms vary widely.

Women experiencing an imbalance of estrogen and progesterone may suffer from hot flashes, weight gain, decline in bone density, and fatigue. When testosterone levels get out of balance, men may notice decreased sex drive and infertility.

Many people suffer from an imbalance of the hormone insulin. Insulin is a hormone produced by the pancreas. When levels of insulin drop too low, diabetes results. Symptoms of diabetes include frequent urination, unquenchable thirst and weakness.

An overactive or underactive thyroid can also trigger hormone imbalance. If your thyroid is underactive you may be gaining weight that you cannot lose. You may also be very fatigued. And overactive thyroid may result in weight loss and hair loss.


If you suspect you have a hormone imbalance, talk to your doctor or work with a local Functional Diagnostic Nutrition Practitioner in your area. You can find one at www.bonesandhormones.com.

  • Of course, eating a healthy diet and getting plenty of exercise are actions you can take right now to help your body cope with any stress it is under.
  • Choose fresh fruits and vegetables, whole grains, nuts, seeds, legumes and lean proteins.
  • Reduce or eliminate processed foods such as chips, candy, cookies, white flour and white sugar.
  • Commit to an exercise program, and find someone to keep you accountable.

Taking care of your health will go a long way toward helping to alleviate the symptoms of hormone imbalance.









Featured Quote

Tomato-less Marinara Sauce

6 servings


  • 1-2 TBSP coconut oil
  • 1 large onion, chopped
  • 1 TBSP minced garlic
  • 4 large carrots, chopped
  • 1 can sweet potato or pumpkin puree (could use 1-½ cup mashed sweet potatoes or pumpkin)
  • 2 TBSP balsamic vinegar
  • ¼ cup extra virgin olive oil
  • 1 bunch basil, chopped
  • ½ tsp. marjoram
  • 1 TBSP oregano
  • Sea Salt and pepper, to taste
  • ½ cup broth (more or less depending upon desired thickness)


Prepare all ingredients. Heat a small dutch oven or medium saucepan over medium heat. Add in 1 TBSP coconut oil, onions and carrots. Cook for 5-10 minutes or until vegetable are tender adding more oil as needed. Add in garlic and cook until fragrant, 1-2 minutes. Add in sweet potato or pumpkin puree, balsamic, chopped basil, salt & pepper, marjoram, oregano and broth.

Simmer 5 minute and puree either via blender or immersion blender. While blending, slowly add in ¼ cup olive oil until fully incorporated. Place back in pan and heat to warm if needed.

Store in a glass jar in the refrigerator and use on all your favorite dishes as marinara.

Original Recipe from Simple Roots 

Tip of the Week: Immune System Upgrade

Your immune system is responsible for fighting off illness and infection. You are somehow exposed to a virus or bacteria to get sick and genetics may determine the strength of your immune system, but your lifestyle also affects how well your immune system can fight off illness.

Learn what you can do to give your immune system the extra boost it needs to keep you healthy.

#1 Protein. Make sure you add plenty of protein. Protein is used by your body to help make white blood cells, which are key players in the fight against illness. Get your protein from lean meats, fish, yogurt, beans, or nuts.

#2 Produce. If you’re prone to respiratory infections, you’ll need to eat plenty of fatty fish such as salmon, tuna, and mackerel. The omega-3 fatty acids found in these fish boost levels of helper T cells, which help to fight viruses.

#3 Pills. Vitamin D increases the production of T cells. It’s hard to get enough vitamin D from foods, so it may benefit your health to take a 1,000 IU supplement each day. Probiotics work to keep the bacteria in your gut balanced, while also boosting your white blood cells and cutting your risk of upper respiratory infections. Take a probiotics daily. 

#4 Get Your Zzzz’s. During sleep, your body gets the rest it needs so it has strength to function at its best. While you sleep, your immune system is still at work, releasing cytokines. These proteins give your body a chance to combat invading viruses.

#5 Exercise. As physical activity gets blood pumping through your body and increases your respiration, bacteria get flushed out of your lungs and carcinogens get flushed out in your sweat and urine. At the same time, infection-fighting white blood cells and antibodies circulate faster throughout your body, hormones are released to warn the immune system of invaders, and stress hormones decrease. The rise in body temperature helps prevent the growth of bacteria. Get half an hour of exercise five days out of the week for optimal immune system functioning.

#6 Manage Stress. Ongoing emotional and physical stress places undue strain on your immune system, leading to a release of adrenaline and cortisol. These two hormones decrease the production of T cells. Adopt healthy stress management skills such as exercise, prayer and meditation, therapy sessions, or just some good belly laughs.

The Fun Path to a Stronger Immune System

Want to take the fun path to a stronger immune system? Laugh! It helps boost your immune system and your mood!

FRESH! Wellness Group

18th Floor 734-7th Avenue SW Calgary, Alberta T2P 3P8 Canada (403) 217-2730