This Week's Newsletter

Monday Motivation


 This week, try starting a strength-training routine. Building muscle can help protect you against injury and even sharpen your cognitive skills. 

Start small with bodyweight exercises like those in the sample workout in this week's newsletter. You can add weights and intensity as you grow stronger. 

Quote of the Week


"It's nice to squash people's expectations. "


– Lauren Mayberry

Weekly Promo: Bye, Summer!


 Before we trade complaining about the heat for complaining about the cold, we want to send Summer out with a bang!

Order by Midnight, Wednesday, September 18th and receive 25% off your order of $40 or more.

Just enter promo code BYESUMMER 

to save big!*

*Offer excludes Chef's Selections.

Butternut Squash Benefits


 This week we have menu items featuring butternut squash - our tasty Roasted Veggies with Feta Couscous and our delicious Smoked Sausage with Brussels Sprouts and Butternut Squash.

Butternut squash is one of our favorite fall ingredients because this versatile vegetable has a number of health benefits:

Prevents high blood pressure A one-cup serving of butternut squash contains almost 500 mg of potassium, which can help decrease your blood pressure by counteracting the effects of sodium in your diet.

Promotes regularity One cup of butternut squash also contains almost 7 grams of fiber, which can help prevent constipation and maintain a healthy digestive tract by supporting healthy bacteria in the gut.

Improves eyesight One serving of butternut squash has over 350 percent of the recommended daily allowance (RDA) of vitamin A, which is uber-important for healthy eyesight.

Keeps bones strong Since it contains about 17 percent of your RDA of manganese, butternut squash can help your body maintain healthy bone structure, calcium absorption, and improve the mineral density of the spinal column.

Protects your skin Butternut squash also contains nearly half of your daily dose of vitamin C, which has been linked to healthier skin: one study found that higher intakes of the vitamin were linked to a lower likelihood of wrinkles and dryness.

Boosts immune function While vitamin C may not cure a cold, it may help reduce your risk of developing further complications, such as a lung infection or pneumonia. It may also help protect you from other immune system deficiencies, such as cardiovascular disease.

Reduces inflammation Because of its high antioxidant content, butternut squash may have anti-inflammatory effects, helping you to reduce your risk of inflammation-related disorders like rheumatoid arthritis.

Aids in weight loss
With fewer than 100 calories, 26 carbohydrates, and almost no fat per serving, it goes without saying that butternut squash is the cheese to your diet's macaroni. The fiber content alone helps increase satiety (the feeling of fullness), which can help you manage your weight.




 How many times has the week gotten away from you and the next thing you know, it's after Noon on Friday and you've missed the opportunity to place your ISOFIT Meals order?

Well, ISOFIT2GO is the solution for the "Missed the Order Window Blues"!

Each week, we will stock select ISOFIT Meals at our Fit Foodies location. Simply come by the restaurant and ask our staff what ISOFIT2GO items are available for purchase. Then head home happy in the knowledge that you are stocked up with healthy meals for another week!

Please note that quantities are limited, so plan to come early in the week!

15-Minute Bodyweight Workout


Complete each of these five exercises as many times as you can in 40 seconds. Then rest for 20 seconds before moving on to the next exercise. Repeat the entire circuit twice.


Stand with your feet hip-width apart and take a big step forward with your right foot.

Bend both knees to 90 degrees, while keeping your upper body straight.

Lift back up to your start position.

Repeat on the left side.

Tip: Don’t let your front knee go further than your toe line and your back knee should be hovering just above the floor.

Push ups

Start by lying on your stomach with your hands beside your shoulders.

Keeping your knees on the floor, raise your body upper up by straightening your elbows.

Keep your chin tucked in and back straight.

Bend your elbows and lower yourself back down to the floor.

Tip: To make it harder, push up from your toes, instead of your knees.


Start from standing and jump down into a push up position.

Touch the ground with your chest.

Tuck your knees into your tummy and jump back up with your arms in the air.

Return to a standing position and then repeat.


Start on all fours and prop yourself up on your forearms and knees, with your chin tucked in and your back straight.

Lift your body up, creating a straight line from your knees to your shoulders.

Keep your core muscles engaged.

Maintain the position without arching or dipping your lower back.

Tip: To make it harder, hold the position from your toes, rather than your knees.


Start with your feet hip-width apart.

Push your hips back and lower your body until your thighs are parallel with the floor.

Return to standing and repeat.

Tip: Imagine you’re sitting back onto a chair behind you and make sure your knees don’t bow inwards or go over your toe line.

Repeat each of the five exercises again, doing as many as you can in 40 seconds and resting for 20 seconds in between each move.

Cool down

Finish your workout by slowly bringing your heart and breathing rate back down. Take the time to stretch out the muscle groups you’ve just worked and remember to stay hydrated.

Although these exercises are designed to challenge your body, you shouldn’t feel pain when performing them. If you do feel pain, talk to your doctor or physiotherapist. They will make sure you’re doing them correctly or may suggest a different exercise.


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